Health Professionals October 2016

HEALTH

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Your vitamins and minerals from A to Zinc Vitamin C VITAMIN C, also known as L-ascorbic acid, is a watersoluble vitamin that is naturally present in some foods, added to others, and available as a dietary supplement. Humans, unlike most animals, are unable to synthesize vitamin C endogenously, so it is an essential dietary component.

Vitamin C is required for the biosynthesis of collagen, L-carnitine, and certain neurotransmitters; vitamin C is also involved in protein metabolism. Vitamin C is also an important physiological antioxidant and has been shown to regenerate other antioxidants within the body, including alpha-tocopherol (vitamin E).

Foods rich in C Vitamins Broccoli Brussels sprouts, cooked Cabbage, cooked Cantaloupe Cauliflower, raw Grapefruit juice

Grapefruit Green peas, frozen Green pepper, sweet, raw Kiwifruit Orange juice Orange

Potato, baked Red pepper, sweet, raw Spinach, cooked Strawberries, fresh Tomato juice Tomato, raw

The 4 x 18.60 ad SA48981 for ACTIVE SPINE CENTRE named "SA48981_ADV161005" is missing or incomplete.

The Adviser. Australia No. 1:1323 Wednesday, October 5, 2016 – Page 31

HEALTH

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Page 32 – The Adviser. Australia No. 1:1323 Wednesday, October 5, 2016

Get beach body ready for summer WITH the weather beginning to warm, it’s easy to see that summer is not too far away.

The following is a list of six ‘tips and tricks’ that will assist you in more quickly and efficiently dropping your body fat and help get your body beach ready.

Cutting the carbs: Each week leading up to summer try pulling about 25 grams of carbs from your diet, while adding in about 10 grams of protein. This will help the body better use fat for fuel, increase the thermic effect of food, maintain muscle, and assist in shedding excess water.

Empty stomach cardio: While research is conflicting as to whether cardio is more effective done in the fasted state, many believe this is the very best time to burn fat.

Supersets and dropsets: When the main goal is dropping body fat it is a great idea to make your weight training sessions more intense via the use of supersets and dropsets. These techniques are not only terrific for stimulating muscle growth, but also will raise your heart rate, increase your metabolism, burn greater calories and push natural growth hormone through the roof.

Cardio splitting: If your goal is 60 minutes of cardio for the day, for example, you will

have better results splitting that time between two or even three sessions than doing it all at once. You may wake up and do 30 minutes of cardio fasted, another 15 minutes post workout, and the final 15 before your final meal.

This strategy will keep the metabolism elevated all day long, which turns you into a fat-burning machine.

Compound moves: You will burn a heck of a lot more calories, as well as stimulate greater levels of natural hormones that destroy body fat, if you focus your workouts around compound exercises like squats, deadlifts, bent rows, bench presses, pull-ups.

No carb breakfast: In the morning, our cortisol levels are at their highest point (aside from right after training). Research shows that while cortisol breaks down muscle tissue, it is even more catabolic to fat cells upon rising. The longer you keep carbs out of your system the more profound the effect of cortisol will be, and it will make fasted cardio an even more powerful tool.

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Beat hay fever this spring WITH the smell of spring in the air and the sun shining brightly, most people are exciting by the change in season, but there are some who dread this change with an irritation lurking in the springtime breeze.

Hay fever is when the body reacts to harmless substances such as pollens, grasses and animal dander and can make life miserable for those who suffer through symptoms such as sneezing, stuffy or running nose, itching, headaches, asthma, watery eyes, post nasal drip and fogginess.

Simple steps for managing hay fever Drink plenty of water When you’re well hydrated the mucous membranes of your nose remain moist to expel allergens more easily.

Consider using a neti pot These small pots can be filled with a warm sea salt solution and used to flush your nasal passages and expel irritants.

Coat your nostrils Lightly smear a non-absorbent ointment, such as paw-paw ointment, onto the inner surface of your nostrils to create a protective film that traps allergens.

Know your triggers Most hay fever sufferers are affected by the wind but some are worse indoors while others itch and sneeze when outside. Avoid your triggers when pollen counts are high.

Use food as your medicine • Healthy fats and oils such as olive oil, fish oil and even moderate amounts of animal fats are important for a healthy immune system. Studies show that those who eat mostly polyunsaturated and

trans-fats, as found in many margarines and processed foods, are more likely to suffer allergies.

• Onions and garlic can be used for their homeopathic effect – the symptoms they cause, they can also treat. Both contain natural compounds that reduce the inflammation of hay fever. Add them liberally to your meals or, if you are up to it, eat them by themselves to reduce nasal irritation and streaming eyes.

• Local raw honey can be used as a crude form of homeopathy to desensitise yourself to local pollens from which the honey was produced. Start by taking a small amount each day before the start of hay fever season, gradually increasing to a teaspoon or more. Continue right through the season for best results.

• Spices such as horseradish, mustard, chillies and fenugreek also help through a crude homeopathic effect – they can relieve the very hay fever-like symptoms they produce. Add them liberally to meals or take them alone to thin mucus and expel irritants.

The Adviser. Australia No. 1:1323 Wednesday, October 5, 2016 – Page 33

HEALTH

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Page 34 – The Adviser. Australia No. 1:1323 Wednesday, October 5, 2016

Rice and zucchini bake SOURCE: The Heart Foundation

Cooking time: 1 hour Preparation time: 10 minutes Serves: 6

Ingredients ■ ■ ■ ■ ■ ■ ■ ■ ■ ■ ■ ■

¾ cup of brown rice 2 onions, chopped 4 cloves of garlic, finely chopped 1 tablespoon of sunflower oil 500g of green zucchini, scrubbed but not peeled, thinly sliced 500g of yellow zucchini, scrubbed but not peeled, thinly sliced 2 tablespoons of fresh oregano leaves, coarsely chopped 1 punnet of cherry tomatoes, halved 90g of reduced fat ricotta ¼ cup of grated parmesan Canola or olive oil spray Cracked black pepper to season

Method 1. Preheat oven to 200°C (180°C fan-forced).

2. Cook the rice in unsalted boiling water until al dente (about 35 minutes). Drain and set aside in a bowl.

3. Combine the oil and onions in a large non-stick frying pan and cook over moderate heat until soft (about 5 minutes), stirring frequently. Add garlic and stir for a further 1 minute.

4. Add zucchini and cook for 5 minutes, until crisp and tender, then stir in the oregano and season with black pepper.

Add zucchini mixture to the rice, together with the cherry tomatoes and ricotta and mix well. Check seasoning.

5. Spread evenly in an ovenproof dish sprayed with olive or canola oil cooking spray, then scatter with parmesan. Cover with foil and bake for 20 minutes. Remove foil and cook for a further 10 minutes or until top is golden and filling is bubbling.