It use to be exciting. Getting a lift to the airport use to mean you were going on a holiday. Where? It didnt matter, it was just nice to excape the monotonous 9-5 job, clear your head and do anything but think about the mounting papers that eagerly await your attention; sitting on your desk. These days everyone’s doing it; the red eye, black eye, a one day trip or day one of a bunch of exhausting days interstate, you shuffle along with your little carry bag and away you go.

So what does all this travel mean to our bodies? Will it make the western world a sicker place than it already is?

Unfortunately for frequent flyers there are very few health benefits when flying. Here are the major issues that come with flying:

1) The toxic cabin air can cause drowsiness, headaches, respiratory problems or neurological illnesses.

A 2009 investigation into some of the world’s most popular airlines found high levels of a toxin found in the jet oil fuel had spread into the cabin.
Judith Murawski, a scientist with the US Association of Flight Attendants who studies cabin air contamination, said that the problem is widespread and happens almost daily.
“Your average passenger has no idea that the air that they’re breathing is coming off the engine. Sometimes the engines leak oil and those oils are highly toxic,” Ms Murawski said.

2) Airports= The home of  germs.

As soon as one arrives at the airport they are at risk of falling ill.
Dr Deborah Mills from the Travel Medical Alliance says studies have shown almost a third of people don’t wash their hands when going to public toilets at airports.
“The airport toilets are filthy … cold and flu viruses live for at least two days on surfaces,” Dr Mills said.

3) Catching those colds and viruses

The cold and flu spreads like a you wouldn’t believe with a 2004 study finding that travellers are 100 times more likely to catch a cold on a plane than they are in normal daily life.
Dry, recycled cabin air, cramped conditions and fatigue all could contribute to the high rates of infection, the University of Victoria (Canada) study says.

4) Blood clot risks

Frequent flyers have an increased risk of deep vein thrombosis in the air.
Researchers found that travel was associated with a nearly three-fold increase in the risk of developing blood clots in the veins, especially in the legs.
If you experience a clot  while travelling and it moves towards the lungs it can cause a potentially fatal condition called a pulmonary embolism with the clot risk growing with the length of the trip.

5) Dehydration

The most common issue with flying, especially long hauls, is dehydration. The human body is most comfortable with 50 percent humidity, and can even survive humidity as low as 25 percent. In-flight, humidity drops to 10 percent and below -drier than a desert! Ohhh, parched as.

Your eyes and skin begin to feel dry, and the rest of the body reacts to the lack of moisture by compensating or adjusting its biochemical levels. Our bodies is made up of over 50 percent water; when that water is depleted every organ is affected, and your entire system is thrown into a spin.

The low pressure inside the aircraft can also cause the nitrogen gas in your body to expand, and may affect the times and dosages of medications. Fingers, ankles and joints can also swell, and you may feel bloated.

The lower oxygen levels in the pressurized air can have the same effects as oxygen deprivation on the ground — light-headedness, difficulty in concentrating, shallow breathing, aches in joints, impaired vision and, believe it or not, loss of mathematical skills.

BUT ladies and gentlemen. There is light at the end of the tunnel!

Here are 5 things you can do to fix it.

1. Be active
   Being active and taking walks around the plane while flying will help reduce the chances of DVT. A few stretches would work wonders as well!
2. Keep hydrated
   Get that water into you! The flight attendants will generally offer you a water (thats the smallest thing you’v eever seen) so ask them for a couple of bottles! Remember, being dehydrated won’t just make you feel uncomfortable, it will affect how your body functions, including the strength of your immune system. Avoid drinks which have a diuretic effect like tea, coffee and alcohol.
3. Boost your immune system
   Before you jet set, do what you can to strengthen your immune system. Stress is one of the major causes of a weakened immune system so try to minimize it! Make sure you get plenty of rest before the flight and consider taking immunity-boosting supplements like Vitamin C and Echinacea. Avoid any sugary or fatty foods as they will work to slow down and weaken your immune system.
4. Avoid germs
   Your stepping foot into the breeding ground for gems and with travelers from all over the world you’re likely to be exposed to some goodies! Minimise your chances of these germs by giving your hands a good old fashion scrub when you leave the bathroom and use the paper towel to dry them! You can also carry a hand sanitizer with you.
5. Take care of your back
   Seats on the plane aren’t really made for the support of your back. So be careful when your on the plane for an extended period of time that you don’t put your back at risk of injury, strain or discomfort by sitting incorrectly.  Even if you’ve never had back problems before, take care of your spine while flying and you could prevent a range of unwanted back problems from developing in the future.

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For those Australian’s; I don’t know if you’ve been outside recently but I’ve noticed something…. It’s bloody cold.

How are you feeling? Are your toes, one by one, starting to turn blue? The early signs of a sniffle have just emerged from your nose? There’s a sore and dry throat making its presence felt? Are you thinking what I’m thinking? I thought so…the winter cold is on the way!

Out comes the tissues, or in my best mate case, a favorite handkerchief (disgusting? Yes, I’ve already told him) and into bed you get. What about work? Surely if you miss a few days it’s going to be chaos when you get back? If you’re like most of us, you can’t afford to miss a day’s work! So what’s one to do? Let me tell you my story about how I beat the oncoming cold!

Recently I moved from the gym I was working at into a private personal training studio and with that comes a little bit of stress….naturally. Within a couple of days I started to feel the early signs of a cold coming on, you know, the dry tickly throat and a running nose, but instead of raising the white flag and accepting defeat I fought against it! I fought against it with injectable nutrients!

No, not steroid, those of you that have seen me would know I’m clearly not on steroid but more so valuable nutrients that help fight disease and the dreaded cold! Let me explain it to you.

These injectable nutrients are like being ‘on the drip’. The doctor inserts a needle into your vein and within seconds you are receiving nutrients straight into the blood stream. A much more effective way of getting the nutrients you need to fight off not only colds but a number of other diseases!

These injectable nutrients serve as a natural support during times of stress, help assist your body back into balance, and give you back that bounce that would have taken days to find had you gotten yourself some vitamin c tablets!

The intravenous drip I had was called a ‘multi’ drip and consisted of vitamins B, C, Zinc & Magnesium: Here is why you need each of these!

Vitamin C

1. Helps to support the immune system. The body uses a much higher amount of vitamin C during times of stress.
2. An important anti-oxidant.
3. Assists with skin health.
4. Helps with tissue repair & collagen formation.

Zinc

1. Also helps to support the immune system.
2. Important in the production of testosterone (for male & female sex drive & muscle growth).
3. Necessary in assisting biochemical processes, such as: energy & hormone   production.
4. Also an important anti-oxidant & contributor to skin health.

Magnesium

1. Has a calming effect on the nervous system.
2. Helps reduce muscle spasms & pain.
3. Also necessary in assisting biochemical processes, such as: energy & hormone production.
4. Helps to relax smooth muscle: assisting asthmatics, decreasing blood pressure and improving circulation.

Vitamin B

1. To assist in raising energy levels.
2. Can assist in mild depression & stressful times.

Although a healthy lifestyle will minimize the chances of you getting sick, let’s face, for most of us, at one time or another, you’re going to be struck down! This 30 minute drip was my saving grace and prevented me from having to take a day off work. It cost $150, but you do the maths. If it means that you don’t have to take 1,2,3 or even 4 days off paid work how much will you save from not having ‘sick days’.

In good health, enjoy the winter!

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For those of you health nuts that have your finger on the pulse with the latest trends in the health and fitness industry you would know the new fad is coconut water. ‘Brilliant’ most of you are saying. ‘I bet it’s as good for me as the vitamin waters (which contain as much sugar as coke) or the ab circle pro (my girlfriends mum has one but I’m not quite comfortable enough yet to tell her it’s a silly investment, my best mate also has one…. I’m a little more honest with him)’.

I’ve got some good news for you! This is worth investing in and I’m pretty sure it’s the first time I’ve agreed with a health ‘fad’! I can tell you that this one will stay around!

Although most ‘health fads’ are so far from healthy its laughable, e.g vitamin water (apologises to those of you who thought it was healthy) the coconut water/oil/meat has a stack of positives to enhance your health! Here are the top 10 reasons you want to get involved in the latest health fad!

1. On many small islands around the world, coconut water is the only drinking water available which for many tribes is seen as the ‘fluid for life’. It contains natural sugars and also a complex array of vitamins and minerals which makes it a much healthier and more nutritious option than previous ‘health drinks’. It is high in potassium, chlorides, calcium and magnesium. It is largely fat free. The electrolyte profile of coconut water is somewhat similar to that of the human plasma so it is the perfect drink to prevent dehydration making it the perfect sports drink.
2. It is perfect for potassium deficiency. If you are getting your coconut juice straight from the coconut, the green (immature) coconuts are seen as the best for taste and quality.
3. Research has shown that it has a positive effect on cholesterol. In one case study your good cholesterol increased by 46.2%!
4. It is known to clear bladder infection, remove kidney stones and improve sexual vitality! Don’t we all want a bit of that!
5. In the Philippines they use it for urinary tract infections and have a saying for coconuts: A coconut a day keeps the urologist away…
6. Coconut oil also contains medium chain fatty acids which help fight bacterial infections such as UTI’s, ear infections, genital infections, gonorrhoea, food poisoning, throat and sinus infections killing intestinal worms.
7. Coconut oil has been known to help with increasing your energy and metabolism and weight management.
8. It is also known to work against fungal infections such as Candida, thrush, jock itch, ringworm, athlete’s foot and viral infections such as chronic fatigue.
9. Coconut oil has also been known to help with skin conditions such as dermatitis and acne.
10. Coconut water is also a good form of laxative for those who experience constipation. You will need larger amounts of the water for this to take effect.

These coconut waters are only available at limited health stores currently but expect to see them in your local store within the next 12 months. If you want to be even healthier buy fresh coconuts, slice them open and drink the coconut water from inside!

Good luck!

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Why are people so stressed out and busy these days? And is there anything we can do to gain control of time?

People are so stressed! So many of us don’t feel that we have time to eat properly, sleep, exercise, take holidays, spend time with family or even have healthy sex lives with our partners. One thing I’ve noticed we do have plenty of time for though is talking about how stressed we are!

For me managing stress is multifaceted- here are a few tips I offer my clients to help them get on top of it:

• Keep a ‘thought and feelings diary’ so you are able to identify exactly what causes you stress and how you react to it. The key to gaining control over stress is to first know yourself.
• Work out how best to relax and recover. Everyone is different, so find the methods which work best for you.
• Prioritise your tasks at work. Order them by level of importance and deadline so that the criticial tasks recieve your immediate attention.
• Keep an eye on the big picture. Some things just don’t matter in the scheme of things, even if at the time they get us worked up.
• Consume foods and drinks which don’t increase stress hormones in your body. Start taking note of which foods you react well to.Take regular breaks, from a five minute break from your desk to the occasional long weekend away, and definitely take annual leave.
• Set SMART goals- goals that are specific, measureable, achievable, relevant and timed.

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PANZANELLA

A delicious salad from Tuscany that traditionally makes use of up to 3-day old bread by soaking in water, squeezing dry and adding to the salad but I prefer to use garlic rubbed slices of bruschetta.

Serves 4

• 3 x ½” slices Italian olive oil bread, such as ciabatta
• 2 tablespoons extra virgin olive oil
• 3 cloves garlic, 2 peeled and finely chopped
• 2 anchovy fillets
• 1 tablespoon baby capers, drained
• 2 tablespoons chopped flat leaf parsley
• 4 plum tomatoes, seeded and cubed
• 1 small red onion, finely sliced
• ½ cucumber, seeded and cut into ½” chunks
• 2 sticks celery, finely sliced
• 12 basil leaves, ripped
• 2 tablespoons aged red wine vinegar
• 50g (2 oz) stoned, chopped black olives
• salt and ground black pepper

1. Make the bruschetta by dribbling the bread on both sides with some of the olive oil. Ideally grill both sides on a barbecue, but failing that toast both sides under a grill. Rub each side of the bread with one of the gloves of garlic. Rip the bread into ½ ” cubes. Set aside.
2. In a mini food processor or mortar and pestle blend the remaining garlic, the anchovies and capers with ½ teaspoon sea salt. Add the remaining olive oil, vinegar and parsley and pulse the food processor until the ingredients are combined.
3. Combine the bread with the remaining ingredients and toss with the anchovy dressing. Season with a few turns of ground black pepper.

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What are your top tips for boosting energy levels

1. Dont eat too much in one sitting? – Avoid the food coma. When you eat a large meal your body puts all the energy into digesting it. The result is that sluggish feeling and a lack of energy. Think about any large Christmas lunch you’ve had- halfway through the pudding your ready for a nap.
2. Exercise for energy – Time and again I hear people saying they can’t exercise before and after work because they’ll be too tired. This is completely untrue. Sleep and exercising more when you get up will actually give you more energy for the day. It will also help you think more clearly and sharply. A fitter person always has more energy as well as a more efficient metabolism which improves all facets of your health.
3. Read and listen to motivating books and CD’s – My theory is that the world in general is a negative place. The negative people we meet daily as well as the global events which fill our newspapers will always get you down. To counter this we need to feed our minds with positive thoughts and stories. Hearing inspiring thoughts and ideas reminds us of what can be achieved and motivates us to make more of our lives.
4. Set goals to get you going. Goals and game plan gives you energy – When you get up in the morning with a clear purpose and goal in mind you are more inspired and motivated to get out there. Equally, when you run into challenges or obstacles your pre-planning will give you a greater chance of overcoming them.
5. Fill your ipod with pumping tunes - Listening to songs which you enjoy helps get you in a positive state of mind. This leads to positive actions and positive actions lead to positive outcomes.

Each fortnight we will bring you a recipe from AWT’S award winning cookbook ‘The Essential diabetes cookbook’. This book won the award for the ‘best health and nutrition book’ at the recent Le Cordon Bleu Awards in Australia.

ORIENTAL CHICKEN SALAD

A crunchy oriental salad that is light to eat and easy to prepare.

Serves 2
1 medium chicken breast, cooked and finely shredded
1 large shallot, thinly sliced
100g beansprouts, rinsed
150g Chinese cabbage, finely shredded
1 large carrot, very thinly sliced
1⁄2 cucumber, halved lengthways,
de-seeded and cut in 5mm slices
100g cherry tomatoes, halved
8 radishes, sliced
2 tablespoons coriander leaves
1 tablespoon shredded mint leaves
20g unsalted roasted peanuts, chopped
50g rice noodles, prepared according to packet instructions and well drained
For the dressing
4 tablespoons lime juice
1 tablespoon fish sauce (nam pla)
2 bird’s-eye chillies, de-seeded and finely chopped
2 garlic cloves, crushed
2 teaspoons clear honey

Combine all the dressing ingredients in a small bowl or jug and leave to sit for 30 minutes to allow the flavors to develop.

Combine all the salad ingredients apart from the noodles in a large bowl.
Just before serving, toss the dressing through the salad until well mixed.

Spoon the noodles into 2 large bowls and top with salad.

Per serving: 337 kcals; 9g fat; 2g saturated fat;
39g carbohydrate; 0.66g sodium

What does winter mean for you? Less time on the beach? The mysterious disappearance of that 6 pack? Less ‘toning’ of the inner thigh and arms? For a lot of people winter can also mean less alcohol! A good thing right? Yep, I’m not going to disagree with you on that one, but if you really want to look after your body and avoid the winter ‘coat’ that builds around your stomach it might be a perfect chance detox!

This week myself and my lovely girlfriend kicked off our three week detox. No cayenne peppers, maple syrups, no chilli powders or cockroach legs, just a good wholesome, healthy quarterly (to be done four times a year) detox.

Why should I do it?

This detox program will get rid of all the toxins that are slowing down your metabolism, congesting your systems, blocking up your digestive system and polluting your blood.

This detox will help you balance your ‘ph’ and have you become more alkaline, which is the body’s natural state. Most (probably around 98%) of us are too acidic due to the excessive amounts of sugar and processed, packaged foods that we consume. The problem with having an acidic system is that it is a perfect breeding ground for fungus, bacteria, infections etc. If you balance your ph you will minimise the chances of bloating, eczema, psoriasis, spots or acne, flaky skin, fatigue, constipation, indigestion, insomnia, mood swings, hayfever and sinus troubles, weightloss plateus, hormonal imbalances, aching joints, headaches, tiredness, etc etc etc.

You will also find that there is very little sugar in this program. This is because we want to encourage our body to convert those stored up, fatty, toxic cells into energy, rather than draw the energy from artificial sugars. Because it is easier to draw energy from sugar your body will always look at that as an option before it looks to derive its energy from fat. There are people that even experience a reduction in cellulite on this program due to the subcutaneous fat cells gradually being broken down!

What is in my shopping basket?

You’re thinking a detox means you can only have carrots and water right??? Wrong! There are plenty of options for everyone!

Here is your list of goodies:

Dairy: cottage cheese, ricotta, feta, buffalo mozzarella, rice milk, goats milk, unsalted butter, lactose intolerant or bio yoghurt.

Fruits: Banana’s- make sure they are ripe, coconuts.

Vegetables: beetroot, celery, fennel, carrot, spinach, garlic, ginger, bok choi, cauliflower, squash, pumpkin, onion, brussel sprouts, asparagus, shallots, RIPE tomatoes (they become more acidic the longer you leave them).

Nuts: pine nuts, seeds, almonds.

Protein: chicken, turkey, salmon, white fish, eggs.

Carbohydrates: gluten free oats, gluten-yeast free bread, brown rice, non wheat pasta.

Extras: olive oil, lemon juice, coriander, cinnamon, chives, parsley, nutmeg, paprika, thyme leaves, sea salt, rosemary.

What should I have for breakfast, lunch and dinner?

Breakfast:

• Yoghurt, raw honey and banana.
• gluten free/yeast free toast with poach eggs, avocado and ripe tomatoes.
• gluten free oats with raw honey and rice milk.
• veggie juice (beetroot, carrot, celery, ginger, wheatgrass) great liver detoxifier.
• gluten free/yeast free muesli.

Snack:

• bok choi, carrots and cauliflower with hummus or guacamole.
• vegetable juice.

Lunch:

• vegetable soup.
• chicken/vegetables/salad/brown rice.
• fish/vegetables/salad/wheat pasta .
• vegetarian dishes.
• stir fry.
• eggs/nuts/vegetables .

Snack:

1. bok choi, carrots and cauliflower with hummus or guacamole.
2. herbal tea.
3. seeds, almonds.

Dinner:

• salmon/ vegetables/ salad/ brown rice.
• chicken/ vegetables/ salad/ wheat pasta.
• white fish/ vegetables/ salad/.

snack:

• herbal tea such as camomile or peppermint. These teas will help detox your body overnight and work on breaking down the toxins stored in the body.

What do I need to avoid?

Fizzy drinks- empty calories and no nutritional value to the body; they also fill the body with gas and cause bloating.

Artificial flavorings- (tomato sauce, vinegar, sauces, mustards) they are acidic and full of sugar.

Caffeine- It becomes an artificial stimulant and makes your own (your thyroid and adrenal glands) under active and lazy.

Alcohol- Pretty obvious but if you do need to sip on something try a ‘cleaner’ alcohol such as vodka, gin and tequila.

Dairy products- They are mucus forming and acid forming. Although there are a few dairy products in the list they are the less mucous forming of the group.

Red meat- it should be avoided in the initial period because it is acidic forming.

Stay tuned for part 2 when we talk about the supplements that help in detoxifying the body and the maintenance eating plan that follows the 3 week detox!

What are the key areas we need to focus on in order to maintain health and fitness?

There are basically six elements I teach that are vital for health and fitness. My six part approach helps you gain health from the inside out, which is a far superior approach to just looking great on the outside and being run down on the inside.

All six elements are interconnected so any improvement it one area will benefit the other areas. I also find this approach works as an excellent diagnostic tool to direct focus to the areas that needs the most attention. Let’s look at the six elements in more detail:

Shaping: Choosing the most effective exercise forms and not wasting time with ineffective modes of exercises is the heart and soul of shaping. Too many trainees spend too much time investing in methods that produce inferior results or following the latest fitness
industry fads.

Sustenance: As with many things in life, the most important rule with any eating plan is that quality is more important than quantity. Choosing the correct foods is so much more important than how much you eat. This is not a new idea, there are Soviet studies dating back to the 60’s showing that the biodiversity of food consumed is more important than the caloric intake when it comes to losing body fat.

Sewage: Our gut and internal waste system play a vital role in promoting good health. Consider that around 85% of our immune system is located in the gut and you will see just how important our sewage system is for fighting illness as well as absorbing nutrients.

Supplements: There is so much confusion within the health industry about the role supplements should play. I like to view it this way; if good diet, lifestyle and exercise practices are the icecream sundae, consider the supplement you take as the cherry on top. Without doubt, certain supplements can enhance your wellbeing if taken correctly and consistently.

Supercompensation: This is about incorporating methods into our lifestyles that help us recover from stressors like work and physical training. Without adequate recovery from stressors, progress towards your health and fitness goals can stall or even grind to a halt.

Sychology: Yes, I know it is supposed to start with a ‘P’! Having the correct mindset and demolishing mental roadblocks are crucial to long term success. Having negative eating habits or a lack of confidence in your body are just two of the many ways your mindset can hinder your best laid health plans.

What is the biggest mistake(s) people make in relation to their health and wellbeing?

The answer to this is simple: People always compare themselves to others and this is the reason they fail. Weight issues, stress levels, workplace pressures and deadlines- these factors all have a huge bearing on a person’s outlook on life and make each person’s case unique, not comparable to everyone else’s.
As Tony Robbins once said, ‘most people’s lives are a direct reflection of the expectations of their peers groups.’ This is so true, just look at your own life and compare it to that of your peers. You will find many points of replication between the way they live and how you live your own life. Most of your peers will even be in the same income bracket as yourself give or take 15%.
I can’t change someone’s salary or their circle of friends, but I can change their outlook on life through improving energy levels, their health, their commitment to their employee and their lifestyle. Through the systems and performance diagnostics my studio employs we deliver to our clients and the results speak for themselves.