Friday, December 5, 2014

Physio Solutions And Sports Solutions Lunch


We decided to stop work early today so our staff  at both our clinics can go for lunch at the third and latest Fika Swedish Cafe and Bistro outlet at the recently opened 1 KM retail mall. We had a good time catching up with each other.

Don't mess with my little bro

Smile ....
A big thank you to Aminah who made cupcakes for everyone.

Thanks Aminah
Yummy!
Those who you who couldn't come, don't miss the next one.

Funny pose


Saturday, November 22, 2014

Sandwiches Can Be a Major Contributor To Your Salt Intake

Home made or bought?
Take note if you eat sandwiches frequently, especially if the sandwich is not home made, as a study found that sandwiches accounted for one fifth (or 20 %) of a sandwich-eaters' daily salt intake.

Researchers found that 49 % of American adults (54 % women, 44 % men) surveyed ate at least one sandwich daily. The salt in those sandwiches accounted for 20 % of their daily salt intake.

The researchers also found that sandwich eaters ate 300 calories more than non sandwich eaters on the day they were surveyed and consumed an average of 600 more milligrams of salt compared to those who did not eat sandwiches.

Before you swear off eating sandwiches, a big mitigating factor was that hamburgers and hot dogs  were classified as sandwiches in this particular study. Now we don't always eat burgers and hot dogs right? Coz this will definitely increase salt levels and calories compared to home made sandwiches.

Moral of the study? Better to eat home made sandwiches.

Reference

Sebastian RS,  Enns CW et al (2014). Sandwiches Are major Contributors Of Sodium In The Diets Of American Adults: Results from What we Eat In America, National Health And Nutrition Examination Survey 2009-2010. J Academy Nutrition Dietetics.
DOI: http://dx.doi.org/10.1016/j.jand2014.07.034.

Sunday, September 28, 2014

Is Coconut Water Better For Exercise Than Sports Drinks?

Picture from Flikr
I've noticed that coconut water is readily available at most gyms, yoga studios, convenience and natural food stores next to traditional sports drinks, flavoured water and juices.

Coconut water is the fluid gotten from inside the coconut. The canned versions you find in your supermarket is different of course due to preservatives, flavourings, colourings and chemicals.

Coconut based products have been in the news because of its supposed health and weight loss benefits. The flesh of the coconut is used to make coconut oil and is hailed as a weight loss agent because of its unique fat content. Coconut oil also does not change its properties at high temperatures while cooking unlike most other oils (including olive oil).

It contains mainly saturated fat and medium chain triglycerides (MCT). These MCTs are absorbed more quickly and used for fuel compared to long chain triglycerides found in meat and dairy products.

Research done however does not show show that coconut water is better than sports drinks for exercise performance.

Researchers gave runners bottled water, pure coconut water, coconut water from concentrate and a carbohydrate-electrolyte sports drink after exercise on four different occasions and found no significant difference in exercise performance between them. The researchers concluded that all tested beverages were capable of promoting rehydration and supporting subsequent exercise.

The runners however reported they felt more bloated and experienced greater stomach upset with coconut water and coconut water from concentrate.

I also noticed that the runners were tested "only" with a 60 min session on a treadmill. Runners and endurance athletes training beyond 60 mins may experience somewhat different results.

All said and done, coconut water does have its benefits compared to traditional sports drinks. It contains high levels of potassium and magnesium. It's a natural way to replenish electrolytes after exercise. There are no added sugars, artificial colourings, artificial flavours and preservatives contained in traditional sports drinks.

An 8-once (or 226 gram) serving of coconut water has about 40 calories and 9 grams of sugar compared to 50 calories and 14 grams of sugar compared to a equal serving of Gatorade.

If your exercise session is less than an hour, water is still the best option. For longer training sessions, you may also drink coconut water if you want less calories and sugar.

By the way, getting the top of a coconut off is a real mess, fortunately Gino can do it pretty quick now.



Reference

Kalmani DS, Feldman S et al. (2012). Comparison Of Coconut water And A Carbohydrate-electrolyte Sport Drink On Measures Of Hydration And Physical Performance In Exercise-ytained Men. J of Intl Society Sports Nutrition. 9:1


Friday, August 15, 2014

Raining, But We Were Cycling


After falling while running at the green corridor  on Monday with  a few abrasions  and received quite a few scoldings, decided not to run in the rain this morning.

Went cycling instead. Indoors of course, at Sports Solutions. Got a few stares from cars and people walking by at the two of us riding furiously away to nowhere. Gino was reading and listening to his iPod as well as cycling, he's a master at multi tasking.

Exercise done for the day.

Sunday, August 3, 2014

Not Allergic To Wheat But On A Gluten Free Diet

Have a listen the next time you walk down your local supermarket aisle or listen to the water cooler chats at your training venue or post race discussions etc and you'll most definitely hear that someone is on a gluten free diet. Tennis player Novak Djokovic attributed his most successful year in 2011 (when he won 3 of the 4 slams) to his conversion to a gluten free diet and even wrote a book on it.

Gluten free, dairy free, no caffeine and no sugar?? Gino calls it the "everything cannot eat" diet (mine of course).
One of our staples- gluten free oats
A recent study confirmed this too when the results showed that 41 % of athletes (who were not allergic to wheat) follow a gluten free diet most of the time.70 % of this group were endurance athletes. Majority were recreational athletes, but about 10 % of this group were World Championship or Olympic medallists. Most started a gluten free diet because of gastrointestinal (or stomach) problems.

The study divided the non wheat allergic but gluten free athletes into 2 groups. One group ate gluten free less than 50 % of the time while the other group were gluten free more than 50 % of the time. Compared to the first group, the second reported improved exercise performance, decreased stomach distress, improved body composition and were less likely to fall sick.

This is interesting as none the athletes were allergic to wheat, indicating that they need not be on a gluten free diet. The results believe the reported results may be due to a strong placebo effect.

The researchers prefer the athletes not to self diagnose but get tested thoroughly to see if they are really allergic to wheat. The researchers also rather athletes with stomach problems seek other solutions before going gluten free as their diet may then be deficient in some aspects (possibly fiber, iron, Vitamin B and some probiotics).

Reference

Lis D, Stellingwerff T et al (2014). Exploring The Popularity, Experiences And Beliefs Surrounding Gluten-free Diets in Non-coeliac Athletes. Int J Sport Nut Ex Metab. June 5. Epub ahead of print. PMID: 24901744.

Friday, July 11, 2014

3 Pairs Of Oakleys


Guess what, first he got 3 pairs of Nikes, now he's got 3 pairs of Oakley sunglasses. Yes, you read right he got 3 new pairs of sunglasses from Oakley today.

Gino got a pair of the Radarlock Path 30 Years Sport Special Edition. Oakley is celebrating three decades of making sports performance sunglasses. This special Heritage Collection brings back 3 favourite vintage designs with colours from the era that started this for a limited time. The top edge of his Radarlock frame has a printed stripe reminiscent from Oakley's original eyewear collection 30 years ago.

Well, Gino Has been wearing Oakley sunglasses since he was sixteen.

Top edge with a difference
He also received a pair of Frogskins and the Chainlink. All the names may sound strange to you, but the sunnies are anything but strange.

Frogskins and  Chainlink
Looks like I have to "borrow" at least one of them permanently.... wonder what he's gonna get next.

Friday, June 6, 2014

Thanks Tini And Congrats To Physio Solutions

How lucky I am to have something that makes goodbye so hard. - Thomas Meeha

For those who you who couldn't come today, well we had a blast. Gino as usual got things started with his pep talk to the team.
Look who's talking
Actually, there were 2 reasons for today's gathering. First, we bid a fond farewell to Tini, who leaves us to look after her kids. We'll definitely miss her around our clinics. A big thank you to Tini for being a part of our team. So sorry you'll be leaving. All the best to you and please stay in touch.


Physio Solutions is turning 7!! Yes, that milestone will happen in less than 2 weeks. A big thank you to all our staff at both clinics. We had brunch after that as you can see below.
The team
Those of you who couldn't come, make sure you do next time.

Last chance to strangle him.....