Vitamin D and Diabetes 28/07/2011
Vitamin D deficiency and insufficiency have been linked to a number of adverse health conditions. See my earlier post on the latest diagnostic levels http://www.tonyboutagy.com/1/post/2011/06/latest-guidelines-for-vitamin-d-levels-and-treatment.html. Here are two more papers examining the association between sub optimal Vitamin D levels and risk of Type II diabetes: Mitri J, Dawson-Hughes B, Hu FB, Pittas AG. Effects of Vtamin D and calcium supplementation on pancreatic {beta} cell function, insulin sensitivity, and glycemia in adults at high risk of diabetes: the Calcium and Vitamin D for Diabetes Mellitus (CaDDM) randomized controlled trial. Am J Clin Nutr. 2011 Aug;94(2):486-94 http://www.ncbi.nlm.nih.gov/pubmed/21715514 Diabetes Care 2011 May;34(5):1133-8. Serum 25-hydroxyvitamin D, calcium intake, and risk of type 2 diabetes after 5 years: results from a national, population-based prospective study (the Australian Diabetes, Obesity and Lifestyle study). http://www.ncbi.nlm.nih.gov/pubmed/21430082 Here is a fascinating study from the prolific Harvard group on the factors involved in long term weight gain. Take home message: Eat less: potato chips, potatoes, sugar-sweetened beverages, unprocessed red meats and processed meats. Eat more: vegetables, whole grains, fruits, nuts, and yogurt. Also, increase physical activity, moderate alcohol use, sleep 8 hours a night, and watch less television. Sounds sensible. Mozaffarian D, Hao T, Rimm EB, Willett WC, Hu FB. Changes in diet and lifestyle and long-term weight gain in women and men. N Engl J Med. 2011 Jun 23;364(25):2392-404. http://www.ncbi.nlm.nih.gov/pubmed/21696306 Organic pollutants and Type II Diabetes 28/07/2011
Another paper has recently been published identifying the link between persistent organic pollutants (POPs) and the risk of type II diabetes. Lee DH, Lind PM, Jacobs DR Jr, Salihovic S, van Bavel B, Lind L. Polychlorinated Biphenyls and Organochlorine Pesticides in Plasma Predict Development of Type 2 Diabetes in the Elderly: The Prospective Investigation of the Vasculature in Uppsala Seniors (PIVUS) study. Diabetes Care.2011 Aug;34(8):1778-84. http://www.ncbi.nlm.nih.gov/pubmed/21700918 The Most Amazing Book on Spices 21/07/2011
 The doyen of researchers on spices, Dr Bharat Aggarwal, has just published one of the most brilliant books on spices ever written. Dr Aggarwal has published over 500 papers, many of which appear in top tier journals, such as Science and Nature. Use this book to learn about the healing and health properties of spices. Perhaps the best read of the year. Another program for fat loss 21/07/2011
Here is another high-volume workout for body composition and fat loss. Write two more workouts like this and perform monday/wednesday/friday. Either continuous endurance work or interval training would be performed on tuesday/thursday/saturday. Enjoy. A1. Deadlifts on a podium, 5x8, 30X0, rest 10s; A2. Standing barbell press, 5x8, 30X0, rest 60s. B1. Standing good mornings, 4x12, 20X0, rest 10s; B2. Lat pulldowns to throat, 4x12, 20X0, rest 60s. C1. Dumbbell deadlifts, 3x20, 20X0, rest 10s; C2. Standing overhead press with kettlebells, 3x20, 20X0, rest 10s; C3. Decline low cable pullovers, 3x20, 20X0, rest 60s. A Program for Hypertrophy 21/07/2011
Here is a sample program for hypertrophy. This would be day 1. Use the ideas to create your own leg day and arm day and use the program for a month before switching to another program. Day One: A. Incline bench press, 4x6, 4010, rest 60s. B1. Lying dumbbell press, 4x8, 3010, rest 10s; B2. Lying dumbbell flyes, 4x10, 3010, rest 90s. C. Incline bench press, 4x12, 3010, rest 60s. D. Lat pulldowns, wide grip to throat, 4x6, 4010, rest 60s. E1. Close grip seated rows, 4x8, 3010, rest 10s; E2. Prone incline bench dumbbell flyes, 4x10, 3010, rest 90s. F. Lat pulldowns, wide grip to throat, 4x12, 3010, rest 60s.  Dr Leon Chaitow, DO, ND has just released the 2nd edition to his two volume text Clinical Applications of Neuromuscular Techniques. Dr Chaitow is considered as one of the foremost therapists of our time. He is a prolific author with an encyclopaedic memory who explains complex ideas in a clear and easy to understand way. This is a must read for all soft tissue therapists, such as those using trigger point, ART and Trigenics. Next Level 1 Internship 17/07/2011
The next Level 1 Internship will be held at the Boutagy Fitness Institute in Cremorne between the 11th-14th August. The course will run from 9.00-5.00, Thursday to Sunday. Thursday & Friday: Flexibility and strength assessment and exercise prescription for the lower body; Saturday & Sunday: Flexibility and strength assessment and exercise prescription for the upper body. The course is approved for 15 CECs with Fitness Australia. For more information, please email Rachel on rachel@rachelluff.com One of the Best Sports Nutrition Books 17/07/2011
 One of the best practical books on sports nutriton was published last year called Sports Nutrition: From Lab to Kitchen. Each chapter is written by leading authorities in their respective fields and the book is edited by Asker Jeukendrup. This book gives excellent up-to-date, practical, science based advice for different sports, including both strength and endurance athletes. | 
ABOUT TONY Tony is the director of the Boutagy Fitness Institute and has recently completed a PhD in sports science at Charles Darwin University. He is also an Adjunct Associate at the University of the Sunshine Coast. Previously, Tony has been a lecturer at the Australian Fitness Network, the Australian Institute of Fitness, the Australian Catholic University, NetFit New Zealand, New Zealand Weightlifting & is currently on the editorial board for The University of the Sunshine Coast's Fitness Research program, a member of the Australian Institute of Fitness Personal Training Advisory Panel and sits on an expert task force panel for Fitness Australia. Having written strength workouts for athletes in 24 different sports, Tony is actively involved in strength & conditioning and providing educational seminars & resources for personal trainers. Tony was the recipient of the 2004 Australian Fitness Industry’s Author of the Year Award and is a certified ART provider for the entire body and long nerve tract. He is a member of the American Society of Nutrition (ASN), the American College of Sports Medicine (ACSM), the American Association for the Advancement of Science (AAAS), the National Lipid Association (NLA), the American Nutraceutical Association (ANA) and The National Strength & Conditioning Association (NSCA). In his spare time, Tony enjoys cooking (mainly Thai), playing guitar (mainly classical) and reading (mainly ancient history). ArchivesFebruary 2012 Categories |
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