exerSEIS

Mmmmmm garlic.

Some of the old stories of garlic’s healing properties have doubtful validity, but many of its claimed health benefits have been backed up by modern scientific research. There are two main medicinal ingredients which produce the garlic health benefits: allicin and diallyl sulphides.

Allicin, which has potent antibacterial and antifungal properties, is released only when garlic is cut or crushed

Garlic is a sulphurous compound and in general a stronger tasting clove has more sulphur content and hence more potential medicinal value. Some people have suggested that organically grown garlic tends towards a higher sulphur level and hence greater benefit to health. Whether or not that is in fact the case, in my experience it certainly has the best taste.

Benefits

Various garlic health benefits have long been claimed and the “stinking rose” treatment has been used extensively in herbal medicine (phytotherapy) down the centuries. It’s been considered by many to be a herbal “wonder drug”, with a reputation in folklore for preventing or treating everything from the common flu or cold to the Plague!

Much of that is at best unproven, however there are some very positive garlic health facts that are now widely accepted. Amongst the most interesting potential applications are suggestions that garlic might be able to assist some people in the management of blood pressure and cholesterol levels.

Modern science has shown that garlic is a powerful natural antibiotic, albeit broad-spectrum rather than targeted. The bacteria in the body do not appear to evolve resistance to the garlic as they do to many modern pharmaceutical antibiotics. This means that its positive health benefits can continue over time rather than helping to breed antibiotic resistant “superbugs”.

Studies have also shown that garlic - especially aged garlic- can have a powerful antioxidant effect. Antioxidants can help to protect the body against damaging free radicals. There are claims that fermented black garlic contains even higher antioxidant levels than normal cloves.

Some people who want the claimed health benefits without

(Source: girlstartingnew)

Do’s and Don’ts of a Successful Fitness Plan
Do
Write down your fitness goals. You’re more likely to stick with a program once you have set some specific goals.
Always strive to eat a well balanced diet that includes ample servings of vegetables and fruit.
Break down your meals so you are eating several mini meals per day.
Assess your current fitness level before starting an exercise program. By doing so, you’ll be able to establish goals that meet your specific fitness needs.
Consider talking with your health care provider before embarking on a fitness program, particularly if you are struggling with a health condition such as diabetes or obesity.
Supplement your diet with essential fatty acids. You can do this by eating two servings of fish per week.
Choose alternatives to satisfy your cravings when possible. Consider frozen fruit over ice cream or opt for a mini chocolate instead of the whole candy bar.
Always warm up before and stretch after your exercise routine.
Don’t overdo it! Try doing too much at once and you’ll burn out swiftly. Slowly increase the intensity of your workouts.
Diversify your workout routine. If you do the same exercises day after day, you’ll quickly tire and are more likely to skip workouts.
Work out with a friend. You’ll help motivate each other.
Keep healthy snacks available at all times. You’re less likely to grab junk food if something good for you is readily available.
Don’t
Over-train. Your body needs time to recover in between workouts.
Skip breakfast. Eating breakfast will jump start your metabolism and provide you with the energy you need to get through the day.
Skip stretching.
Skimp on sleep.
Set unrealistic goals. A healthy rate of weight loss is 1-2 pounds per week. If you have 50 pounds to lose, don’t expect it to come off overnight, you’ll set yourself up for disappointment.
Compare your successes and failures to others. Everyone is unique, and what works for some may not work for others.
Work out randomly. Work out regularly to maximize the benefits you’ll reap from a consistent fitness routine.
Give up. Consider talking with a friend in times of discouragement.
Forget to reward yourself on occasion.

Do’s and Don’ts of a Successful Fitness Plan

Do

Write down your fitness goals. You’re more likely to stick with a program once you have set some specific goals.

Always strive to eat a well balanced diet that includes ample servings of vegetables and fruit.

Break down your meals so you are eating several mini meals per day.

Assess your current fitness level before starting an exercise program. By doing so, you’ll be able to establish goals that meet your specific fitness needs.

Consider talking with your health care provider before embarking on a fitness program, particularly if you are struggling with a health condition such as diabetes or obesity.

Supplement your diet with essential fatty acids. You can do this by eating two servings of fish per week.

Choose alternatives to satisfy your cravings when possible. Consider frozen fruit over ice cream or opt for a mini chocolate instead of the whole candy bar.

Always warm up before and stretch after your exercise routine.

Don’t overdo it! Try doing too much at once and you’ll burn out swiftly. Slowly increase the intensity of your workouts.

Diversify your workout routine. If you do the same exercises day after day, you’ll quickly tire and are more likely to skip workouts.

Work out with a friend. You’ll help motivate each other.

Keep healthy snacks available at all times. You’re less likely to grab junk food if something good for you is readily available.

Don’t

Over-train. Your body needs time to recover in between workouts.

Skip breakfast. Eating breakfast will jump start your metabolism and provide you with the energy you need to get through the day.

Skip stretching.

Skimp on sleep.

Set unrealistic goals. A healthy rate of weight loss is 1-2 pounds per week. If you have 50 pounds to lose, don’t expect it to come off overnight, you’ll set yourself up for disappointment.

Compare your successes and failures to others. Everyone is unique, and what works for some may not work for others.

Work out randomly. Work out regularly to maximize the benefits you’ll reap from a consistent fitness routine.

Give up. Consider talking with a friend in times of discouragement.

Forget to reward yourself on occasion.

(Source: kit-does-fit)

Think yoga is for hippies?

What a cool story! Take a read.

Veggie of the Week: Cucumber

Health Benefits

Cucumbers have not received as much press as other vegetables in terms of health benefits, but this widely-cultivated food provides us with a unique combination of nutrients. At the top of the phytonutrient list for cucumbers are its cucurbitacins, lignans, and flavonoids. These three types of phytonutrients found in cucumbers provide us with valuable antioxidant, anti-inflammatory, and anti-cancer benefits.

Antioxidant & Anti-Inflammatory Benefits

Cucumbers are a valuable source of conventional antioxidant nutrients including vitamin C, beta-carotene, and manganese. In addition, cucumbers contain numerous flavonoid antioxidants, including quercetin, apigenin, luteolin, and kaempferol. In animal studies, fresh extracts from cucumber have been shown to provide specific antioxidant benefits, including increased scavenging of free radicals and increased overall antioxidant capacity. Fresh cucumber extracts have also been shown to reduce unwanted inflammation in animal studies. Cucumber accomplishes this task by inhibiting activity of pro-inflammatory enzymes like cyclo-oxygenase 2 (COX-2), and by preventing overproduction of nitric oxide in situations where it could increase the likelihood of excessive inflammation.

Anti-Cancer Benefits

Research on the anti-cancer benefits of cucumber is still in its preliminary stage and has been restricted thus far to lab and animal studies. Interestingly, however, many pharmaceutical companies are actively studying one group of compounds found in cucumber—called cucurbitacins—in the hope that their research may lead to development of new anti-cancer drugs. Cucurbitacins belong to a large family of phytonutrients called triterpenes. Cucurbitacins A, B, C, D and E have all been identified within fresh cucumber. Researchers have determined that several different signaling pathways (for example, the JAK-STAT and MAPK pathways) required for cancer cell development and cancer cell survival can be blocked by activity of cucurbitacins. Eventually, we expect to see human studies that confirm the anti-cancer benefits of cucumbers when consumed in a normal, everyday meal plan.

A second group of cucumber phytonutrients known to provide anti-cancer benefits are its lignans. The lignans pinoresinol, lariciresinol, and secoisolariciresinol have all been identified within cucumber. Interestingly, the role of these plant lignans in cancer protection involves the role of bacteria in our digestive tract. When we consume plant lignans like those found in cucumber, bacteria in our digestive tract take hold of these lignans and convert them into enterolignans like enterodiol and enterolactone. Enterolignans have the ability to bind onto estrogen receptors and can have both pro-estrogenic and anti-estrogenic effects. Reduced risk of estrogen-related cancers, including cancers of the breast, ovary, uterus, and prostate has been associated with intake of dietary lignans from plant foods like cucumber.

How to enjoy…

A Few Quick Serving Ideas

Use half-inch thick cucumber slices as petite serving “dishes” for chopped vegetable salads.
Mix diced cucumbers with sugar snap peas and mint leaves and toss with rice wine vinaigrette.
For refreshing cold gazpacho soup that takes five minutes or less to make, simply purée cucumbers, tomatoes, green peppers and onions, then add salt and pepper to taste.
Add diced cucumber to tuna fish or chicken salad recipes.

Trip to Lukoil

The B&B is bombed 4 times a week!

These are not the words you want to hear getting onto a plane heading for the B&B (ex English/US army base)!

We land and I get older waiting for a visa, which is ok because I don’t want to hurry to get to the B&B anyway. 6 hours later I get my visa, but now I’m being called a dog by a customs official, he thinks it funny! I don’t, I like dogs. Oh and I have to explain why I’m carry a huge box of drug testing capsules!

I meet the security and I’m handed vests and helmets, where is my gun then? So I’m in the car and expecting a drive from hell (movie style) with explosives and chaos. I’ve barely put my safety belt and we are at the B&B, ha ha so much for my movie experience!

Cut this part short the only danger I faced in the B&B was the kamikaze mosquitoes! They were relentless.

I don’t want to harp on about the daily activities of what happens on our projects, cause if you reading this, chances are you sitting in one of our projects. Or have just come back from one.

“This is Michael, he is from head office and he is the trainer” Says Lyall. Well I was not expecting much, but the amount of “what the hell you doing here” looks I got was beautiful!

I will be at your project soon, so you better all practise those stares, cause LUKOIL boys, they got it down pretty good.

At the end of my 2 weeks at LUKOIL, I got to spend time with most of our guys. And I can truly say, I’m proud to have met them. Under the huge pressure that is on at this present time, all the guys are willing to help and give me some of their time. It’s inspiring and humbling to see the colossal amount of hard work that is tackled each and every day, day after day!

The Proactive Health Team aims to be on each and every project this year and many more. And I look forward to meeting you all.

Mike Buser

Corporate Fitness Advisor