Don’t Sweat It!
Stay Hydrated
Great Value GNC Vouchers Inside Exclusive content from Men’s Health and Women’s Health magazines.
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Exclusive Interview WITH
George Sotiropoulos UFC Fighting Champion
Recipes
Have you got 4 minutes to spare? Amber Walker’s exercise tips.
AUTUMN edition
PP The Stomach Formula PP The Liver Formula PP The Small Intestine Formula PP The Colon Formula PP Comprehensive 14 Day Food Guide
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FROM THE EDITOR Early artworks have often depicted autumn as a flaxen-haired, matured woman with a bowl of fruit on her head. As Keats once romanticised, it is a “season of mists and mellow fruitfulness”. In the southern hemisphere, however, autumn, with its temperate winds and daylight saving, guides us into a false sense of security, right before winter hits us like a snowball to the face. At GNC, we think autumn is the perfect time to eat well in order to build immunity for the colder months ahead. This edition of LiveWell looks closely at the foods we eat, or don’t eat enough of. We also chat with Amber Walker, World wnbf Best Body Champion, and ufc fighter George Sotiropoulos. Happy reading, Kristen Scott, LiveWell Editor
Contents HEALTH
FITNESS
BODY
HIGH ENERGY LIVING Christian Baker shares his tips for staying energised at work
BEST OF ALL Mark Pacitti takes on the ufc
DON’T SWEAT IT Juliet Firth discusses hydration for peak performance
ANTI-AGEING CAFE Neil Zevnik invites you to dine at the Fountain of Youth dinner table 4 MINUTES TO SPARE Amber Walker, World wnbf Best Body Champion, shows us some quick & easy exercises Q&A AMBER WALKER On winning the 2010 wnbf
MIND
Q&A GEORGE SOTIROPOULOS George shares his training regime with us
FOOD
NUTRITION
WARM LAMB BACKSTRAP SALAD
WHEY AHEAD with HWPI Paul Mischel introduces us to hydrolysed whey protein
SPICY POACHED PEARS SPELT SPAG with ROAST CHERRY TOMATOES & ROCKET INCREDIBLE HULK SMOOTHIE
THE HAPPY HERB Phil Watkins talks about rhodiola rosea
EXCLUSIVE WOMEN’S HEALTH CONTENT The immunity diet
ASPARAGUS, PEA & BROWN RICE SOUP EXCLUSIVE MEN’S HEALTH CONTENT One-dish wonders
COVER CREDITS Photography: Jules Tahan Hair & Makeup: Lisa Cherry Danielle & Andrew wear: 2xu apparel
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INTRODUCTION Welcome to our autumn 2011 edition of LiveWell. Should you wish to discuss the content of our magazine, or simply wish to inquire about GNC, please send us your letters and feedback to: info@gnclivewell.com.au. You can also read additional articles online.
VICTORIA
NEW SOUTH WALES
Acland St Airport West Bayside Chadstone Dandenong Doncaster Eastland Fountain Gate Highpoint Knox Melb Central QV Southland Sth Melb Watergardens
Bankstown Bondi Junction Broadway Castle Towers Kings Cross Marrickville Miranda North Sydney Parramatta Pitt St Rockdale Rouse Hill Town Hall Tuggerah Warringah Mall
Albert Street Helensvale Chermside North Lakes
Editor Kristen Scott Sub-editor Juliet Firth Marketing Chris Constantine
STORE LIST
QUEENSLAND
CONTRIBUTORS
CANBERRA Belconnen Canberra Centre WA Cannington (new store) Perth (new store)
General Manager Jim Mills GNC writers Christian T Baker Mark Pacitti Juliet Firth Phil Watkins Bronwen Lewis Neil Zevnik Paul Mischel Exclusive content provided by Men’s Health and Women’s Health magazines Design APR Creative
* For further information about GNC products, visit our website: www.gnclivewell.com.au Disclaimer: the information included in this magazine is designed for the reader’s interest only. Writers’ opinions may not reflect those held by GNC LiveWell and are the sole responsibility of the writer. Information provided was believed correct at the time of publication. No part of this publication may be reproduced without written permission.
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STRATEGIES
FOR HIGH
Natural ways to boost your energy at work – stimulant free!
LIVING
Did you know that eating three square meals a day, without snacking, can be detrimental to your energy levels? When we eat, our bodies release insulin, which helps us to shuttle the body’s primary energy source, glucose, into cells. Glucose is a simple sugar and is used to fuel our brain, our muscles and the rest of our organs. By eating a meal our blood glucose level (bgl) rises slightly and we begin to receive energy from the foods we have eaten. Naturally, different foods will affect our bgl in different ways. When you only eat three meals per day your energy levels will rise after each meal and then proceed to crash 3-4 hours later, depending on what you eat and how much you eat. If you eat small meals every 2-3 hours, however, you will have much more predictable and stable blood glucose levels.
ENERGY by Christian T Baker
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Eat protein Including a portion of lean protein in every meal will not only create greater feelings of fullness and satisfaction, but it will also stabilise your blood sugar levels. Some good examples of lean protein are: chicken breast, turkey breast, lean beef steak, lean cuts of pork, tuna, and low fat cottage cheese.
HEALTH
Did you know? “Did you know that being slightly dehydrated can cause your brain to temporarily shrink and therefore cause a reduction in mental focus?”
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Drink plenty of water Water is one of the most undervalued resources you have in your energy arsenal. Did you know that being slightly dehydrated can cause your brain to temporarily shrink, and therefore cause a reduction in mental focus? The good news is that your brain can quickly return to its full size once you re-introduce more water to your day. The Australian government recommends we drink at least 8 glasses of water per day. But if you drink a glass of water when you wake up, 3 x 600ml water bottles that you can sip during the day, and another glass of water before bed, you will have already beaten the government’s recommendation. A word of advice, though: don’t drink with meals. If you drink fluids with meals you dilute your stomach acid, which makes it harder for your body’s enzymes to break down your food, and this could make you even more tired.
have been thrown in to create a cocktail of calories that have a draining effect on your digestive system and energy levels. By eating more ‘living’ foods (e.g. raw fruits, veggies and nuts) and reducing your intake of ‘dead’ foods (e.g. burgers, fries, pastries, lollies and chocolates) your energy levels will increase dramatically.
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Eat real or ‘living foods’ rather than ‘dead’ or processed foods When choosing what foods to eat on a daily basis, take a moment to consider if your food is a real, living food, or a dead and processed food. A good example of a living food would be an apple; it has simply been picked off a tree and you can eat it straight off the shelf. A dead or processed food example is a chocolate bar because the cocoa beans have been processed, and lots of other ingredients
Green super food powders These are a way for busy people to get a daily serve of fruits and vegetables in one teaspoon. There is never a better substitute than the real thing, but these powders definitely come close. Most brands also contain many beneficial green ‘superfoods’ such as spirulina, barley grass and wheat grass, which also help to alkalise the body and increase natural energy levels. Take a multivitamin with high levels of B Vitamins Most people do not meet their body’s needs for vitamins and minerals on a daily basis. Even a slight deficiency in one key vitamin or mineral will not only increase your chances of getting sick but it may also leave you feeling tired and rundown. Always look for a high-quality multivitamin that contains high levels of all the major B Vitamins, as these are important vitamins for a high energy, active lifestyle.
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Antiageing Café by Neil Zevnik
Welcome. We have reserved for you a table at the Fountain of Youth. What’s on the menu? Neil Zevnik, private chef and food writer, has designed a delicious anti-ageing menu. From time immemorial, humankind has yearned to discover the secret to an ageless existence. The ancients thought it resided in the Philosopher’s Stone; Count Vlad sought it in the blood of his enemies; and Ponce de León waded with alligators and insects, convinced it lay hidden in a Florida swamp. Needless to say, the coveted result eluded them all. I would like to propose that the closest thing we may ever find to the Fountain of Youth is at our own dinner table— provided, of course, we take advantage of nature’s delicious treasures. In recent years, our knowledge of the health-giving properties of our edibles has increased enormously, showing how Mother Nature has provided us with all we need to restore, improve, and lengthen our lives. And there is no reason why healthy eating and gustatory pleasure cannot go hand-in-hand. Here are some foods that can contribute enormously to your wellbeing and longevity - not to mention
your culinary reputation. So break out the tablecloth and napkins, and share your new-found secrets with family and friends, from your very own anti-ageing café. The Grocery List Broccoli and cauliflower are both rich in one of the most powerful phytonutrients – indoles - known to have strong anticancer properties. They are the big guns when it comes to antioxidants and cancer-fighting potential. Garlic is shown to protect against cardiovascular disease, and reduces the risk of heart attack and stroke by lowering ldl cholesterol, but not hdl (good) cholesterol. Leeks contain impressive concentrations of the antioxidant polyphenol kaempferol, which is associated with a protective effect against heart disease and cancer.
HEALTH
Beets contain a unique source of phytonutrients called betalains. Betanin and vulgaxanthin are the two best researched betalains from beets, and both have been shown to provide antioxidant, antiinflammatory and detoxification properties. Pine nuts pack a punch with a nice dose of dietary fibre, healthy fats, plant sterols, phytonutrients and antioxidants, such as vitamin E, zinc and manganese. They are also high in the amino acid ‘arginine’, which helps keep blood vessels healthy, once converted to nitric oxide in the body. Studies indicate that regular consumption of olive oil can lower the risk of coronary heart disease by reducing blood cholesterol levels. Plus, research has also found that olive oil may influence body fat distribution, with less fat stored around the stomach. Orange, papaya and mango: all three of these orange-fleshed beauties deliver beta-cryptoxanthin, a powerful carotenoid, which protects the body from free radical damage and lowers the risk of chronic degenerative diseases. Studies show that the omega-3 fatty acids in salmon may increase hdl cholesterol and lower ldl cholesterol; reduce the risk of heart attack and stroke; reduce inflammation from osteoarthritis; decrease the risk of depression; reduce the risk of macular degeneration; reduce the risk of breast and prostate cancers; and help increase calcium levels in the body, thus prohibiting bone loss and improving bone strength. Whew!
Ginger is another antioxidant cancer fighter. If you need to know the phytonutrient responsible, it is called Gingerol. Asparagus is a source of beta carotene and lutein, which are essential for healthy eyes. Strawberries, raspberries and blueberries are a final blast of cancer-fighting, hearthelping anthocyanins and phenolic antioxidants. Honey may be sweet, but the sweetest thing about this food isn’t just the taste. It contains powerful phytonutrients that boost the immune system, destroy free radicals
The Menu •
Broccoli & Cauliflower Soup with Garlic & Leeks
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Salad of Roast Beets, Baby Greens, Toasted Pine Nuts & Goats’ Feta Cheese with Extra Virgin Olive Oil & Balsamic Vinegar
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Oven-Roasted Salmon with Orange Ginger Reduction & Spicy Tropical Fruit Salsa and Steamed Asparagus
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Strawberries, Raspberries & Blueberries with Lemon & Organic Honey
For these delicious recipes, visit our website: www.gnclivewell.com.au
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orld WNBF 10 st Body Champion for 20
Q&A Amber Walker W
Have you got 4 minutes to spare?
Be
Congratulations, on winning the World wnbf Best Body Champion for 2010. How did you do it? With great determination! I had an injury to my ankle so I had to find alternative ways to do cardio and to change my diet. It was more mentally challenging not being in top physical condition. How did it compare with your 2009 win? 2010 had a lot more pressure associated with it. In 2009 I was a new-comer and unknown; in 2010 I was the reigning World Champion. No person has won back-to-back world best body
Why not try a Tabata interval circuit? Whilst you can perform nearly any exercise that uses either the whole body or the major muscle groups, the following four exercises can be done with your own body weight and in the comfort of your own lounge room. Perform 20 seconds of high-intensity activity, followed by 10 seconds of rest. Repeat each exercise until the circuit has been completed twice. In just 4 minutes you will be on the way to improved fitness, increased muscle tone and reduced body fat.
titles before, so I was under pressure to prove that the first year was not a stroke of luck, and to also prove to myself that I had chosen to do the right thing with my life. What are your plans for this year? I am really excited to be moving to Melbourne where I can further promote a healthy, active lifestyle. What does it mean for you to be strong, both physically and mentally? Being strong mentally is a lot harder than being strong physically. My motto is ‘Dream, Believe, Create, Succeed’, which simply means that you must have a dream, believe in that dream, put the steps in action to create that dream, and with those actions, you will succeed. If you have your mind set on something you can physically achieve it. What is your advice to women who want to follow in your footsteps? My number one piece of advice is to set goals. Whether you wish to compete on stage in a bikini or just be fit and healthy, you will need a clear goal, which is smart (Specific, Measurable, Attractive, Photo: Mark Hamilton
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Realistic and has a Time by which it should be achieved). If you write this goal down, it makes you accountable. Then you can gain help and knowledge to help you work towards this goal.
FITNESS Beginner Exercises:
01 Squat Jumps: Main muscle groups: gluteals, hamstrings, quadriceps, shoulders and calves. Technique: stand with feet shoulder width apart, lower your body until your thighs are parallel to the floor. Press up through the legs, keeping your feet on the floor, and pressing your arms above your head. Return to standing point and repeat for 20 seconds.
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Mountain Climbs: Main Muscle groups: total body Technique: start with the body in a push up position, step in towards the hands with one foot; simultaneously swap feet so that the back foot is now at the front and vice versa. The idea is to move as quickly as you can between these two points. Repeat for 20 Seconds.
03 Push Ups: Main Muscle Groups: pectorals, shoulders, triceps and core. Technique: with either bent legs on your knees or with straight legs on your feet, place yourself so as your hands are under your shoulders. With a flat back, slowly lower yourself towards the floor. Without touching the floor push yourself back up to the beginning position. Keep your core muscles tight at all times. Repeat this movement for 20 seconds.
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Knee Raises: Main Muscle groups: quadriceps, calves, core. Technique: like running on the spot, only lifting your knees as high as you can manage, lift one knee then the other as fast as possible for 20 seconds.
Read Amber’s article on Tabata training online at www.gnclivewell.com.au
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Advanced Exercises:
01
Squat Jumps: Main muscle groups: gluteals, hamstrings, quadriceps and calves. Technique: stand with feet shoulder width apart, lower your body until your thighs are parallel to the floor, explosively jump up, using your arms to gain momentum. Return to first position, and repeat for 20 seconds.
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Decline Pushups. Main Muscle groups: pectorals, shoulders, triceps and core. Technique: performed as a normal pushup would be, with feet placed above ground level. For example, place feet on a step or a stable chair. Continue for 20 seconds.
03 Alternating Jump Lunge: Main Muscle Groups: gluteals, quadriceps, hamstrings and calves Technique: once you have mastered a standard lunge, a jumping lunge is performed by starting with one leg forward and jumping into the air, quickly switching legs so that your trail leg is now your lead leg; repeat this movement for 20 seconds.
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Burpee Jump: Main Muscle groups: total body. Technique: starting in the push-up position, jump your feet towards your hands. Jump into the air with your hand above your head, return to your feet, jump to the push-up position and repeat for 20 seconds.
Repeat the entire circuit twice with just 10 seconds between exercises. The circuit should take you 4 minutes to complete.
FITNESS
Exclusive interview with
George Sotiropoulos, ufc Fighting Champion When did you discover an interest in martial
I knew straight away that this was what
arts? What is it about the practice that keeps
I wanted to do. To cut a long story short, I
you interested?
started with Jiu-Jitsu, then boxing, which got me into mixed martial arts. Everything I’ve
I’ve always loved martial arts since I was a kid.
learnt has led to mixed martial arts, which has
I was a huge Bruce Lee and Chuck Norris fan. I’d
basically made me the fighter I am today.
watch Van Damme and all the Rocky movies... anything with fighting, I was fanatic about it.
I love combat sport. I love the challenge. I love
I’d walk around shadow-boxing and kicking. I
learning about different martial arts. It’s very
started doing karate as a teenager, did that for
fascinating. It’s scientific. It’s technical before
a couple of years, then I tried out some boxing
it’s athletic. There’s a lot of problem solving.
locally in Geelong, but I didn’t stick to anything
It’s a thinking man’s sport. You can become
for a long period of time. I was always an
athletic by having great technical skill. But it’s
athletic kid; I was really good at football. I was
the technical side of it that wins fights. In a
good at running and swimming. When I was 18
nutshell, it’s very much a challenge physically
or 19 I watched UFC on tape at a friend’s house,
and mentally. Both the physical and mental
and I knew this was for me.
aspects go hand in hand. It’s brought out the best of me. Not just in martial arts, but in every aspect of my life. It’s led me to be disciplined and to work really hard, to focus and pay attention to what’s going on.
What’s your typical training regime? Do you amend your diet to assist your conditioning and workouts? My training is pretty consistent all year round. It’s usually strength training, which is lifting weights, doing various types of exercises. I do cardio every day with differing intensities. In the evening I’m working on my striking. But leading up to a fight the training becomes more intense. It’s all about being consistent. I get really good results in small amounts of time. I’m maintaining the weight I fight at. I have a very clean, natural diet. It’s all about eating natural.
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Best
of all By Mark Pacitti
Whenever you mention martial arts, many people conjure images of violent blood baths, bruised bodies and broken bones. With blockbuster action movies starring the likes of Jean Claude Van Damme, Bruce Lee, even Keanu Reeves and his famous, “I know Kung Fu� line in The Matrix, nobody can really be blamed for this perception.
FITNESS
“Rather than encouraging violence, MMA training actually teaches and promotes self-control and restraint...�
Mixed Martial Arts (mma) encompasses a combination of Wrestling, Boxing, Kickboxing, Karate, Tae Kwon Do, Judo and Jiu-Jitsu to name but a few, often pitting fighting style against fighting style. It is, as you might expect, a full contact combat sport. Up until the late 1990s, there were also very few rules, with the wellbeing of the fighter at considerable risk. Again, you would be forgiven for perceptions of violence, blood and broken bones. But like many things in life, initial perceptions can be misleading. Rather than encouraging violence, for example, mma training actually teaches and promotes how to control anger, how to use selfcontrol and restraint, how to increase overall confidence, and how to embrace self-discipline. Students also learn the importance of practice and perseverance, and that in order to truly succeed, they will first fail many times. Finally, they will learn how to accept responsibility for their actions, respect their opponents, and abide by a given set of rules. Imagine taking all these qualities and more into the workplace, your next meeting or interview, or into another
interest or hobby. Imagine your next meeting was full of people like this! As well as being great for the mind, mma training is also great for the body. Regular training will increase muscle strength and tone, as well as improve flexibility and hand-eye coordination. mma training will also give you a full cardio work out. A typical mma class will start off with stretches, squats and abdominal tightening exercises. A series of martial art moves will then be explained, taught and practised. Any subsequent practice, however, is controlled, with participants also wearing protective gear, or with punch bags used as alternatives. There are few sports or disciplines that allow you to strengthen your body, discipline your mind and improve your overall wellbeing at the same time. Many individual martial arts allow you do to this; mixed martial arts takes the best bits from them all. There is only one way to find out of course, and that is to try it and see. The question is - how much would your life improve from practising a martial art?
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Don’t Sweat It – Smart Hydration for Peak Performance By Juliet Firth
Being active and participating in fitness or sport is a great step towards living well. Understanding how important it is to be adequately hydrated for your peak performance is the next step. So whether you are a weekend warrior, or an Olympic athlete, the more you know about hydration, the better. Power Your Performance with Facts When exercising, your body produces more heat than it can release, which increases your body temperature. To prevent overheating, your body sends more blood to the skin and activates the sweat glands to produce more sweat. A cooling effect is achieved as heat is dissipated by evaporation of sweat and improved heat radiation from the skin. Unless fluid losses are replaced, sweating causes progressive depletion of blood
volume and a thickening of blood, resulting in hypohydration, commonly known as dehydration. Dehydration increases body temperature and an elevated heart rate as our body tries to maintain adequate blood flow to exercising muscles and vital organs. This results in increased perceived exertion – basically, exercise feels harder and you feel more fatigued than usual. Mental function is also reduced, which can impact performance by negatively impacting concentration, vigilance, coordination, judgement and reaction time. Being dehydrated during exercise reduces both your physical and mental performance. In fact, studies show that it only takes a loss of fluid equal to 2% of body weight to cause a decrease in performance by up to 20%. Maintaining adequate hydration is fundamental to performance by enabling you to train longer and harder. It could also be the difference between winning and losing.
BODY “Understanding your individual hydration needs by calculating your sweat rate is essential for developing a smart hydration plan...”
Know Your Sweat Rate If you are serious about breaking a sweat, don’t rely on general hydration recommendations. Understanding your individual hydration needs by calculating your sweat rate is essential for developing a smart hydration plan. Your sweat rate is basically the amount of fluid you lose, mostly through sweat, during each hour you exercise. It is also a guide to the amount of fluid you need to consume, each hour, while exercising to stay hydrated. The most practical way to estimate your sweat rate is to monitor your body weight change over your exercise session. Weigh yourself in minimal clothing before the session. After the session, you should towel yourself dry and weigh yourself again in the same clothes. It is assumed that the difference in weight is predominantly due to changes in fluid balance. Keep track of how much you drink or eat (in grams) during the session, and any weight changes due to restroom visits during the session. Use the following calculations to estimate your sweat rate:
Sweat Loss (ml)= weight change over the session (g) + weight of fluid/food consumed (g) – weight change due to a restroom stop (g). Sweat Rate (ml/hr)= total sweat loss (ml) / exercise duration (hours).
Strategies for Smart Hydration Firstly it’s important for you to begin each exercise session in fluid balance. This requires drinking regularly throughout the day leading up to training or competition. Aim for at least 2-3 cups about two to three hours before activity or competition, and no more than 1 cup, 10-20 minutes before. During activity, drink to match your calculated sweat rate. Aim to drink at regular intervals, usually every 15 to 20 minutes, but do not exceed your sweat rate. Just as it is important to avoid dehydration, it is also important not to over hydrate, which can lead to electrolyte imbalance. Replace any residual fluid deficit after your exercise. You will need to drink 150% of any fluid deficit in the 4-6 hours after exercise to account for ongoing sweat and urinary losses. For example, if you lost 1 kg (1000g) during the exercise session, you need to drink 1.5L (1500ml). For high intensity exercise or exercise that lasts longer than an hour, consider a rehydration formula that includes carbohydrates and electrolytes. Many studies have demonstrated the performance enhancing benefits of added carbohydrates and electrolytes. A carbohydrate solution of 6% assists fluid absorption and retention superior to water alone, refuels energy and delays fatigue. Electrolytes such as sodium, potassium, magnesium and calcium are all lost in sweat and are important for rapid fluid absorption, maintaining fluid balance in the body and preventing muscle cramps.
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FUELS MUSCLE GROWTH. OPTIMISES RECOVERY. ENHANCES PERFORMANCE. PP PP PP PP PP
www.gnclivewell.com.au
100% HYDROLYSED WHEY PROTEIN ISOLATE 15% DEGREE HYDROLYSATION HIGH PROTEIN, LOW CARB, LOW FAT RAPID ACTING DI & TRI PEPTIDES ADDEDLEUCINE,GLUTAMINEANDCOLOSTRUM
herb
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Whey ahead with hwpi By Paul Mischel
Whey protein is one of the most researched and well known proteins on the planet. However, many athletes are often confused about Hydrolysed Whey Protein (hwp). In this article, Paul Mischel busts some of the misconceptions surrounding this specific type of whey protein, and provides clarity on its unique benefits. What is it? Hydrolysed Whey Protein is a highly specialised type of whey that has been exposed to an enzymatic process during the manufacturing process. Protease enzymes break down the protein’s naturally occurring long chains of amino acids, which are commonly referred to as poly peptides. This enzymatic process is called hydrolysation and is meant to mimic the digestive breakdown that occurs in the body. As a result of enzymatic hydrolysation a percentage of the poly peptides are broken down into readily digestible di-peptides and tri-peptides. When should a hwpi be taken and why? The main purpose for using a hwpi is to facilitate the optimal recovery and repair of muscle tissue after intense training. It has been found that the very small di- and tri-peptides from hwpi are rapidly transported intact into the bloodstream through a peptide specific transport system in the small intestine. When hydrolysed peptides are consumed in conjunction with free form amino acids, it results in improved uptake of both free form amino acids and the hydrolysed peptides. These
NUTRITION
results lend themselves well to hwpi and free form amino acids being ingested together during the window of opportunity pre-workout, and the anabolic window, post workout. Another beneficial property of hwpi in particular is its capacity to promote a significant insulin response. Insulin is an anabolic storage hormone that is of prime importance during the post workout anabolic window, particularly after resistance training. Insulin shuttles blood glucose and amino acids into insulin sensitive muscle cells that have been stimulated as a result of resistance training. This kick starts the recovery process whilst reducing the damaging effects of the stress hormone cortisol.
Choosing a Hydrolysed Whey Protein There is much confusion amongst customers about what constitutes a quality hwpi product. Firstly, check if the product is a 100% hwpi or is a blend that has had hydrolyzed protein added to it. A product that states 100% Hydrolysed Protein Isolate on the label is one that has had all the protein subjected to the enzymatic process and will yield the desirable attributes of rapid digestion and the promotion of insulin secretion. On the other hand, a protein that states hwpi or hydrolysed peptides in the ingredient list has had hydrolysed protein added to it with the remaining proteins being intact non hydrolysed protein. This will mean it is a blend and may have fast and slow acting proteins in the formula in order to provide a multi-staged release of amino acids during digestion.
When choosing a 100% hwpi product the Degree of Hydrolysation (dh) may or may not be specified on the label. The dh is an indicator of the degree to which specific peptide bonds in the protein have been broken down as a result of the exposure to certain enzymes during the hydrolysation process. An important point to be made is that traditionally the higher the degree of hydrolysation the more bitter the product becomes. However, with modern processing techniques and advanced flavouring technology, suppliers of hwpi are capable of reducing the degree of bitterness associated with hydrolysed proteins so that they are palatable. Thankfully the times have passed where one needed to hold their nose while drinking exceptionally bitter hwpi to get the benefits of improved recovery and growth.
Key Points •
Mix hwpi with water only. Mixing it with other proteins including milk in your shake will affect its method of action.
•
Add amino acids such as Leucine and Glutamine to your hwpi to enhance your post workout shake’s effectiveness.
•
Be targeted with your use of hwpi and only use it pre-workout, intra-workout and for up to 3 hours post workout.
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The Happy Herb:
Rhodiola Rosea By Phil Watkins
Aside from its psychedelic name, there’s never been a happier herb since hippies ran naked at Woodstock. Phil Watkins investigates the healing benefits of this mysterious plant. It is easy to overlook the aiding role herbal medicine plays in balancing our busy lives, but after extensive clinical trials, rhodiola rosea has been proven as a herb with numerous benefits. Traditionally, the plant was used throughout Russia, Scandinavia and parts of Asia as a general body tonic that increased physical endurance, memory and productivity. But it is only now that we are beginning to understand the true, therapeutical extent of this herb.
Exercise and Physical Endurance When it comes to working-out, rhodiola rosea has been found to aid the following: increases physical work capacity and reduces recovery time between periods of high-intensity exercise. improves coordination, strength, endurance and cardiovascular markers in athletes. inhibits exercise-induced inflammatory markers in the blood of healthy individuals undergoing exhausting physical exercise.
MIND Mental Stress and Cognitive Function
Weight Loss
Whilst rhodiola rosea makes you stronger physically, it also makes you happier and more focused. In a randomised, double blind, placebo-controlled, crossover trial, the effect of rhodiola rosea on mental performance was tested in healthy night-duty doctors suffering a moderate level of fatigue and stress. It was shown that rhodiola rosea supported a significant improvement in the doctors’ concentration, short-term memory and speed of audiovisual perception.1 Similarly, it was discovered that taking rhodiola rosea extract for six weeks was beneficial for mild to moderate depression in a placebo-controlled trial. Other mental hindrances, such as insomnia, emotional instability and somatisation (physical symptoms caused by mental or emotional factors) improved significantly after rhodiola rosea treatment. Further benefits for the nervous system include:
Bulgarian researchers have demonstrated that the intake of rhodiola rosea activates an enzyme called lipase, which plays a key role in breaking down stored fats. Previous Soviet studies have also shown that a combination of rhodiola rosea and physical exercise can be a powerful tool in the activation of fat-tissue lipase, resulting in the breakdown of stored fats.2
a significant anti-fatigue effect (improving mental focus and work production). the relief of the symptoms of asthenia (fatigue, decline in work capacity, sleeplessness, poor appetite, irritability and headache). improvement of energy levels, daytime sleepiness, and mood in a majority of patients with depression. improvement of sleep in patients with chronic sleep-related problems.
Immunity Rhodiola rosea stimulates the immune system via two different pathways. The first is by the direct stimulation of one of the most important types of immune cells – Natural Killer Cells. These cells are responsible for seeking and destroying the infected cells in our bodies. It is because of this that rhodiola rosea has been shown to increase the body’s natural resistance to toxins that may build up during infection development. The second pathway is in reducing our susceptibility to stress. Science has confirmed that stress suppresses the immune system and eliminates our resistance to various forms of bacterial or viral attack.3 So here we have a herb that helps you perform better during training, helps you recover quicker, all the while building muscle and breaking down stored fats. Its effects on your nervous system help you stay focused and happier, which helps your body adapt to all manner of stressful situations.
1, 2, 3
References available on request
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Recipes Autumn Spices & Earthy Flavours: the golden colours of the season are here. Five healthy and nourishing recipes to fill your tummy this autumn.
FOOD Toss a light and easy backstrap salad; get green with a Hulk smoothie; impress a loved one with spelt spag and poached pears; or take a delicious brown rice lunch to work.
INGREDIENTS
Warm Lamb Backstrap Salad
400 grams lamb backstrap Cumin powder Olive oil Sea salt Black pepper Rocket leaves 150 grams fetta 50 grams pine nuts
Directions Marinate the backstrap in the cumin
cook on each side for 3-4 minutes
powder, olive oil, salt and black
- longer if you like your meat
pepper. Leave for at least one hour.
well done. Rest for 4-5 minutes.
Wash the rocket leaves and dry. Place
This will give you medium to rare
the rocket on a serving plate and
meat. Slice the backstrap into thin
drizzle some olive oil. Dry cook the
strips; the middle should still be
pine nuts in a frypan. As soon as they
quite pink. Arrange the slices over
start to brown, remove from the pan
the rocket leaves and crumble
and set aside. Into a very hot frying
the fetta over the top, adding the
pan or skillet, place the backstrap and
roasted pine nuts.
29
30
LiveWell
Spicy Poached Pears (Warm, sweet and spicy, this is a healthy version of a comfort food classic. Pears are rich in insoluble fibre, potassium, copper and vitamin C).
INGREDIENTS
Spelt Spaghetti with Roast Cherry Tomatoes & Rocket Pesto INGREDIENTS
3 tablespoons of raw organic honey
1 cup of rocket, washed
Juice of 1 lemon
3 cloves garlic
1 cup water
½ cup extra virgin olive oil
Pinch of saffron threads
½ cup pine nuts, toasted
1 cinnamon stick
150 gRAMS of cherry tomatoes, halved
4 firm brown pears
500 gRAMS spelt spaghetti Sea salt, freshly ground, to taste
Directions Place the honey and lemon in a large saucepan and heat gently until the honey has dissolved. Add the water, saffron and cinnamon stick. Bring the mixture to the boil then reduce the heat and simmer for 5 minutes. Peel the pears, leaving the stalks attached. Add the pears to the pan and simmer for 20 minutes, turning and basting at regular intervals until they are tender. Serve warm, drizzled with the honey sauce. Serves four.
Pepper, freshly ground, to taste
Directions Preheat oven to 200°C. Place the tomatoes in a roasting pan. Drizzle with olive oil and season with salt. Roast in preheated oven for 15 mins or until brown and tender. Remove from oven. Meanwhile, cook the pasta in a large saucepan of salted boiling water according to the packet directions until al dente. Drain and return to the pan. While pasta is cooking, to make the rocket pesto, place the pine nuts in a small non-stick frying pan over medium heat. Cook, stirring, for 2 mins or until toasted. Remove from heat. Set aside for 2 mins to cool and place into
FOOD Spaghetti Directions CONT. a food processor. Add rocket and garlic and process until finely chopped. With the motor running, gradually add oil in a thin, steady stream until combined. Taste and season with salt if necessary. Add the pesto to the pasta and gently stir until evenly coated. Add a drizzle of olive oil if desired. Add tomatoes and gently toss until combined. Divide pasta among serving bowls. Add freshly ground pepper to taste.
Asparagus, Pea and Brown Rice Soup INGREDIENTS 2 tablespoons of organic extra virgin olive oil 2 shallots, thinly sliced 1 clove garlic ½ cup of organic brown rice 6 cups of chicken or vegetable stock 1 cup of snow peas, cut into one inch diagonal pieces 8 asparagus spears trimmed and cut into 1 inch diagonal pieces ½ cup of green peas
The Incredible Hulk Smoothie INGREDIENTS 1 apple 1 pear ½ avocado 1 cup of baby spinach leaves A few ice cubes
Directions Peel, core and chop the apple and pear. Place all ingredients in a blender. Puree until smooth. Serve in a tall glass.
Sea salt, freshly ground Black Pepper, freshly ground
Directions Heat the olive oil in a large saucepan over medium high heat. Add the shallots and garlic and sauté for a couple of mins until beginning to soften. Add the rice and cook, stirring for 1 min until the grains are well coated in the oil. Add the stock and bring to a boil. Cover and reduce the heat to a simmer and cook until rice is just tender, approximately 40 mins. Add the sugar snap peas, asparagus and green peas. Simmer for 2 to 3 mins until vegetables are bright green and still a bit al dente. Serve immediately with a swirl of fruity olive oil on top.
31
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