Superfoods

More superfoods, this time from Jonny Bowden, author of The 150 Healthiest Foods on Earth

Super Food 1: Berries

Berries are low-sugar low-calorie high fiber fruits that provide more nutrients and health benefits than you can begin to count. I'm talking here about every kind of berries- blueberries, strawberries, blackberries, raspberries, goji berries, they're all great for you!

Let's take blueberries for example. In experiments, when you feed rats blueberry extract, they start to function like young studs. They don't suffer the same decline in middle age that other rats do and that lots of humans do as well. Their memory function, muscle strength and co-ordination were all way better than the rats that weren't fed blueberry extract.

Blueberries have the one of the highest antioxidant capacity of any fruit, making them highly protective for the cardiovascular system. They contain compounds that lower cholesterol, and others that improve vision and brain function. Blackberries are very similar.

Something in blueberries actually helps neurons communicate better with one another, so blueberries are a real memory food.

Berries contain compounds like anthocyanins that are anti-oxidant and anti-inflammatory. The best thing we can do for our health is eat a diet high in anti-inflammatories, Inflammation is involved in virtually every major killer disease: Alzheimer's, Parkinson's, diabetes, heart disease, arthritis, and obesity.

Raspberries contain ellergic acid, a compound that's been found to inhibit the growth of tumor cells. Raspberries also contain anthocyanins that are said to be as effective as ibuprophen. And they're one of the great high fiber foods- one cup contains 8 grams of fiber, that's as much as some people get in a whole day.

In fact, all berries- strawberries, blueberries, raspberries- contain chemicals that have a protective effect against cancer. In one study, extracts from strawberry and blueberry decreased the growth of cervical and breast cancer cells. And like blueberries, strawberries have compounds that have been shown to protect memory, making them- and all berries- a great brain food.

So there you have it- anti-cancer activity, memory enhancing activity, anti-inflammatory compounds and tons of antioxidants. That's a class of superfood that can really impact your health.

And here's a tip from my own kitchen- freeze those berries and then eat them with a little milk or cream or yogurt. The yogurt will freeze right on contact with the berries and you'll have your own healthy version of cherry Garcia. Sprinkle some almonds and some flaked coconut and you'll have the healthiest desert on the planet.

Our New Drink Bottles

No more recycling plastic drink bottles for us.

From the eco essentials website:

Everyone knows the health benefits of drinking lots of liquid. However most people are not aware that buying bottles daily and/or re-filling existing plastic bottles can be harmful and not kind to the planet.

Buying multiple plastic bottles, just like plastic bags, puts a lot of strain on our limited resources. In addition to the environmental effect, the plastic (PET) used in these bottles contains a potentially carcinogenic element (DEHA). Repeated washing and rinsing can cause plastic to break down and the carcinogens can leach into the water we are drinking.




Sigg drink bottles
- Tough & durable (extrusion-pressed from a one-piece aluminium blank, which results in uniform, seamless walls)
- Lightweight & leak proof (excellent choice for people on the move!)
- Practical (parts are recyclable, replaceable, and interchangeable)
- Safe for humans (SIGG interior coating (baked on stove enamel) is resistant to fruit juices and acids, alcohol and isotonic drinks, and does not impart odours or tastes)
- Solvent free-paint (outside coating is solvent-free)
- The internal coating of an original SIGG bottle is the best kept secret of SIGG-Switzerland. It is the only drink bottle in its kind that fulfils the high quality requirements of the FDA (Food & Drug Administration of the US) as well as the Swiss Federal Law on Foodstuffs.

The inside coating contains NO:
- PVC
- phthalates
- polycarbonate
- bisphenol

Digestive enzymes

We are looking at digestive enzymes at the moment to help with my husband's stomach condition (coeliac disease).

Digestive enzymes include:
Pancreatin - a mixture of several digestive enzymes produced by the pancreas. It is composed of amylase, lipase and protease. It has been claimed to help with food allergies, celiac disease, autoimmune disease, cancer, and weight loss. Pancreatin contains the pancreatic enzymes trypsin, amylase, and lipase. The trypsin found in pancreatin works to hydrolyze proteins to oligopetides; amylsase hydrolizes starches to oligosaccharides and the disaccharide maltose; and lipase hydrolyzes triglycerides to fatty acids and glycerols. (Wikipedia)
Bromelian - a proteolytic enzyme (an enzyme that digests proteins) found in fresh pineapple. It is often used to treat muscle injuries and as a digestive aid. Bromelain aids digestion by enhancing the effects of the digestive enzymes trypsin and pepsin. (WorldHealth.net)
Papain - a super enzyme found in papaya and pawpaw that helps digest proteins.

Papaw and Papaya (by The Food Coach)

Papaya and Papaw are well-renowned for their tropical colours and juicy texture, but new research confirms they offer much more than just flavour.

In the midst of antioxidants making a recent comeback, it's been revealed that combining milk with papaya to create a nutritious breakfast smoothie such as a Papaya Lassi can lead to an increase in the amount of beta-carotene absorbed from the fruit. Beta-carotene is an antioxidant needed daily for eye health, skin health and a healthy immune system.

"Beta-carotene is a pre-cursor to vitamin A, which is essential for everyone, but in particular many adults over 45 years need to increase their intake of this important vitamin as most of them don't get enough of it ," says Sharon Natoli, Accredited Practising Dietitian and Founding Director of Food & Nutrition Australia. "Children can also find it difficult to meet vitamin A requirements due to lower than ideal intakes of yellow and orange fruit and vegetables, which are generally significant sources of Vitamin A in the diet .

"Studies show that eating a carbohydrate-rich meal for breakfast, such as a Papaya Lassi with wholegrain toast, can improve feelings of alertness throughout the morning ," Sharon continues. "Research also shows that breakfast eaters are more able to control their weight, which is important in combating the rising obesity levels in Australia ."

Other health benefits
Papaya and papaw are ideal ingredients for a solid start to the day. They are packed full of essential vitamins such as vitamins C, E, A and K, plus potassium and antioxidants which have numerous benefits for the body, including helping to maintain a healthy immune system, strong vision, healthy skin and protection against lifestyle related diseases.

Papaya and papaw also contain papain, a super enzyme that helps digest proteins. Papain is especially high when the fruit is unripe and may be beneficial to those with digestive issues such as irritable bowel syndrome. Papain is also often extracted from the fruit to make digestive enzyme dietary supplements.

Availability
Australian Papaya and Papaw are available all year round and are quite different to each other. Papaya has an orange-red coloured flesh and yellow-orange coloured skin, with a sweet flavour. Papaw is a rounder and larger fruit, with distinct yellow flesh and pale orange skin, slightly more savoury in taste. There is also green papaya, an ingredient that partners well with Asian dishes.

Selection and storage
Choose papayas and papaws that are almost fully yellow and slightly soft to touch if you are going to eat them straight away. If not, select fruits with a yellow-green skin and allow them to ripen at room temperature for a few days before consuming.

Papayas and papaws can be ripened at room temperature and are ready to eat when the skin is yellow and slightly soft to touch. They can be stored in the fridge for a few days once ripe. Papaya and Papaw are fragile fruits that need to be handled carefully to prevent bruising. They may often display dark spots or blemishes during difficult growing periods but are still of excellent eating quality.

Tagged!

by the inspiring Rae

Here are the rules:
-Write your own six word memoir;
-Post it on your blog and include a visual illustration if you want to;
-Link to the person that tagged you in your post and to the original post so we can track it as it travels through the blogosphere;
-Tag at least 5 more blogs with links; and
-Don't forget to leave a comment on the tagged blogs with an invitation to play.

The Best is Yet to Come

28 March 2006, 58.3kg................21 April 2008, 53.5kg

Superfoods

Superfood 10 from Dr Perricone is Yoghurt & Kefir:

Kefir: Ancient Elixir of the Caucasus

I start every morning by pouring myself a glass of unsweetened whole milk kefir and add to it two tablespoons of POM Wonderful (pure pomegranate extract). I stir it up and it looks and tastes like a rich and beautiful berry smoothie. It is the perfect way to start the day.

Kefir (kee-fer) is a fermented, probiotic milk drink from the Caucasus Mountains in the former Soviet Union. The name kefir loosely translated means “pleasure" or "good feeling." Due to its health-promoting properties, kefir was once considered a gift from the gods. Fortunately it is being rediscovered and recognized for its many health and beauty benefits.

Kefir can best be described as a sort of liquid, sparkling yogurt, with its own distinct and deliciously mild, naturally sweet, yet tangy flavor—with a refreshing hint of natural carbonation. Its unique taste and almost mystical reputation as a longevity elixir explains why people all over Europe are making kefir (along with similar fermented drinks) their beverage of choice. Sales are even beginning to rival top soft drink brands.

Unlike yogurt, which is created from milk by adding certain lactic acid bacteria, kefir is made by combining milk with a pinch of “kefir grains”—the folk term coined to describe a complex mixture of yeasts and lactobacillus bacteria. The small amount of carbon dioxide, alcohol, and aromatic compounds produced by the cultures give kefir its distinct fizzy, tangy taste.

Kefir also contains unique polysaccharides (long chain sugars) called kefiran, which may be responsible for some of its health benefits. Much of the Russian research on its health benefits remains un-translated, and Western research is in its early stages—but the results to date support kefir's impressive folk reputation.

Kefir's Colorful and Romantic History

Kefir dates back many centuries—likely even longer—to the shepherds of the Caucasus Mountains, who reportedly discovered that fresh milk carried in leather pouches would occasionally ferment into an effervescent beverage.

Another legend, from the Islamic peoples of the Caucasus Mountains, claims that kefir "grains” were a gift to the region's Orthodox Christians from Mohammed, who strictly forbade their dissemination, because they would lose their "magic strength." Although Marco Polo mentioned it in his travel accounts, kefir and its secrets remained unknown outside the Caucasus region until reports spread of its value in treating tuberculosis, and for intestinal and stomach disorders. Russian doctors of the Victorian era believed that kefir was beneficial for health and the first scientific studies for kefir were published in the late 19th century.

This mildly self-carbonated beverage continues to be popular in the Caucasus, Russia and southwestern Asia, and recently gained wide popularity in Western Europe. In the United States, most natural food stores and the “whole food” chain markets found in urban areas—such as Whole Foods Market and Wild Oats—carry kefir. Given the ever-increasing popularity of yogurt and yogurt drinks here, I predict it won't be long before the big U.S. supermarket chains follow suit. However, as with yogurt, beware of products laden with sugars and fructose. Buy plain, unsweetened kefir and flavor with mixed berries, including açaí.

Kefir's Health Benefits

In addition to kefir's ancient reputation as a healthy drink, it has been famously credited with the extraordinary longevity of people in the Caucasus. Hospitals in the former Soviet Union use kefir—especially when no modern medical treatment is available—to treat conditions ranging from atherosclerosis, allergic disease, metabolic and digestive disorders and tuberculosis to cancer and gastrointestinal disorders.

A number of studies conducted to date have documented kefir's ability to stimulate the immune system, enhance lactose digestion, and inhibit tumors, fungi, and pathogens— including the bacteria that cause most ulcers. This makes a lot of sense as scientists have since discovered that most ulcers are caused by an infection with the bacterium, Helicobacter pylori and not spicy food, stomach acid or stress, as physicians erroneously believed for years.

Scientists are now discovering that a great many inflammatory diseases (including certain types of heart disease) can be triggered by a bacterium. And that provides all the more reason to enjoy kefir as part of your daily diet.

Excuses

'At the end of the day, the week, the month, or the year, all your body knows is whether you exercised and ate right, or if you didn't. No amount of excuses - no matter how "valid" - will change the physical fact that you either did the right thing for your body, or you didn't.'
Aaron Potts (via Craig Harper)

Superfoods

Over the next few days I am going to be posting some info here about foods that give good nutritional value. First up is number 1 of Dr Perricone's 10 Superfoods, as seen on Oprah:

Superfood No. 1: Açaí
Nature's Energy Fruit
It may seem odd to start this list of superfoods with one you’ve likely never even heard of. But studies have shown that this little berry is one of the most nutritious and powerful foods in the world! Açaí (ah-sigh-ee) is the high-energy berry of a special Amazon palm tree. Harvested in the rainforests of Brazil, açaí tastes like a vibrant blend of berries and chocolate. Hidden within its royal purple pigment is the magic that makes it nature's perfect energy fruit. Açaí is packed full of antioxidants, amino acids and essential fatty acids. Although açaí may not be available in your local supermarket, you can find it in several health food and gourmet stores (often in juice form). A new product featuring the unsweetened pulp is now also available, and I highly recommend that you choose this form of açaí.

Açaí pulp contains:

• A remarkable concentration of antioxidants that help combat premature aging, with 10 times more antioxidants than red grapes and 10 to 30 times the anthocyanins of red wine.
• A synergy of monounsaturated (healthy) fats, dietary fiber and phytosterols to help promote cardiovascular and digestive health.
• An almost perfect essential amino acid complex in conjunction with valuable trace minerals, vital to proper muscle contraction and regeneration.

The fatty acid content in açaí resembles that of olive oil, and is rich in monounsaturated oleic acid. Oleic acid is important for a number of reasons. It helps omega-3 fish oils penetrate the cell membrane; together they help make cell membranes more supple. By keeping the cell membrane supple, all hormones, neurotransmitter and insulin receptors function more efficiently. This is particularly important because high insulin levels create an inflammatory state, and we know, inflammation causes aging.

***
In Australia the berries can be bought from riolife

Typical analysis of RioLife Acai
Average per 100g
Energy (kj) 247
Protein (g) 3.8
Fat Total (g) 12.2
Saturated (g) 0
Carbohydrate Total (g) 13.9
Sugars (g) 3
Sodium (mg) 16
Calcium (mg) 118
Cholesterol (mg) 0
Dietary Fibre (g) 16.9
Potassium (mg) 318

Winter Exercise Tips

Uh oh, we've just turned the corner into winter with the end of daylight saving. I can feel the chill in the air now and the earlier nights setting in. With the colder weather, many people complain of poor motivation for exercise. 'Its dark when I finish work', 'it's too cold in the mornings' and 'it's too cold in the evenings to walk'.

Unfortunately many people also complain of weight gain during the winter months, whether it is due to lack of exercise, or eating 'heartier' meals or both. Exercise, however does not have to mean rugging up to brave the cold at 5am or getting home before 4pm to get your afternoon walk in.

If you haven't already started your exercise plan to get yourself into a good regime over the winter months then you might want to try these ideas to get you through the winter ahead...
read more

Welcome Back

It's taken me since October last year to stop obsessing about what I'm eating. I was always thinking about what I was going to eat next, and if I should be approaching my eating in a different way to help me achieve my goals. As I mentioned in an earlier post, I've finally started to relax with my eating. I have a rough system in place so I know what to eat and about how much to eat, but I'm not measuring or tracking anything, and it's a huge mental relief.
And I'm happy with how I look (OK, I was happier a couple of weeks ago when I was exercising more regularly, but I'm back into it again now). My husband commented yesterday, 'I haven't seen you this relaxed for ages - welcome back.'

Figure Competitors - Solutions for Success

MWA: What are some of the biggest obstacles women who are at this "extreme" level face, and more importantly, what are the solutions to ensure success?

Dr. Mohr: With figure competitions, it can be tough staying positive and clean with the diet, particularly the farther out from a competition you are. However, I think that time is just as critical as right before the competition. It all has to do with "letting yourself off the hook." When you say you will do something, such as eat clean, workout 2 x per day, pack meals ahead of time, etc., and then you don't, you chisel away at the commitment you've made to yourself.

The first time you do it, it's easy to rationalize (remember: "to rationalize" means "to tell yourself rational lies"). The next time, it becomes easier and easier to rationalize and pretty soon you're deciding whether you should choose a later contest or push it off until next year. Maybe it's a little fear of failure, maybe it's fear of success, but it all boils down to not believing in yourself enough to commit to make it happen.

So stay positive and focused. Make lists of goals, and not only the big goals: break them down into monthly, weekly, and daily goals, so you have something very specific to follow. Celebrate small successes, but not with food! Another great tool is using visualization techniques every single day.

Visualize long-term goals such as being on stage but also daily goals such as completing a tough leg workout or being around friends and passing up dessert. Research has shown that the mind doesn't know the difference between a dress rehearsal and the real thing.

full article

Licorice Tea

For Michelle:



Licorice is one of those things that people either love or hate. I love it, and when I get a craving for something sweet, licorice tea will often do the trick for me.

In addition to tasting good, licorice tea has the following benefits:
Cleanses the colon; promotes adrenal function; decreases spasms; recommended to treat hypoglycemia, bronchitis, colitis, diverticulosis, gastritis, stress, colds, nausea and inflammation. Health Benefits of Tea

Training and Eating Update

Haven't made it to the gym as often as I would like the last couple of weeks (poor time management on my part, rather than lack of motivation), but have had quality workouts while I've been there. Am focusing on upper body at the moment and am really enjoying it. Can do six regular chin ups (then four, four, two), with the remainder of my reps coming from negatives (gotta love the DOMs!). Also love the scene in Terminator 2 where Linda Hamilton is pumping out the chin ups in the psych ward. Would love to be able to do that many that easily.



Am working on bench strength too. Know there's something wrong somewhere when my bench press and close-grip press are about the same weight (what the?). Hubby suggested my hand position in my bench press has been too narrow - I have really long arms so need to get my hands further apart. Can feel it more in chest when doing this, so will see if I start to make some changes that way (along with the activation moves Liz has given me).

Am feeling really comfortable with my food at the moment. Have gotten into a good routine, getting plenty of variety but not thinking too much about what I'm eating, and eating when I'm hungry and stopping when I'm full. Yay!

Protein Shakes, Yes or No?

Have been trying to decide whether to buy more protein powder recently. Got emailed an article about liquid calories by Tom Venuto today, and this is the part I found interesting:

While you would think that protein drinks are purely a good thing, because protein foods have been proven to reduce appetite and increase satiety, if you turn a solid protein food into a protein drink, it loses it's appetite suppressive properties in the same way that happens when you turn fruit into fruit juice.

[NOTE: After weight training workouts, liquid nutrition may have benefits that outweigh any downside, especially on muscle-gaining programs]

Why do liquid calories fail to elicit the same response as whole foods? Reasons include:
* high calorie density
* lower satiety value
* More calories ingested in short period of time
* lower demand for oral processing
* shorter gastrointestinal transit times
* energy in beverages has greater bioaccessibility and bioavailability
* mechanisms may include cognitive, orosensory, digestive, metabolic, endorcrine and neural influences (human appetite is a complex thing!)

* Last but not least, nowhere in our history have our ancestors had access to large amounts of liquid calories. Alcohol may have been around as far back as several thousand years BC, but even that is a blip on the biological calendar of humanity.

As a result, our genetic code has never developed the physiological mechanism to properly register the caloric content in liquids the way it does when you eat, chew and swallow whole foods.

At this stage I'm thinking I will keep my post workout protein and carb drink, but try and focus on whole foods for my other meals. Does anyone else do without?

I Am an Aunty Again!

James Samuel
born 3.35 this morning
3.735kg (8.2lb)

Just spoke to Mum. She said it was a very quick labour. Tash nearly had the baby in the car. Nick got pulled over by the police on the way to the hospital as he was speeding and ran a red light. When he explained the situation they got an escort to the hospital with sirens going, and apparently there were three midwives and orderlies waiting when they arrived. Tash didn't want to get out of the car, but they finally convinced her. By the time Nick got up there the baby was just coming out. So two-hour labour and mother and baby were back home by 8am - experienced campaigner, LOL.

Choosing a Multivitamin

Today Tonight

Vitamins: tested and rated
Reporter: Helen Wellings
Broadcast Date: August 07, 2007

From A to zinc, a staggering 70 per cent of Australians buy nutritional supplements, spending on average $200 per year: a total of $2.3 billion.

But it is hard to know which to choose, from a mind-blowing 30,000 different types on the market. An extraordinary scientific analysis by a team of Canadian and US biochemists may come to the rescue.

They have thoroughly examined more than 100 leading multivitamins available in Australia and New Zealand, evaluating and comparing their formulations by separating and measuring each ingredient: vitamins, minerals antioxidants and other components.

Dr Lesley Braun, Pharmacist and Naturopath from the National Herbalists Association of Australia and Dr Marc Cohen, Professor of Complementary Medicine at RMIT are the authors of Herbs and Natural Supplements.

We showed them the latest comparison of multivitamin products which scores brand by brand.
"What you've got is seven experts from the US that have put together what I would call a wish list, a list of ingredients they believe would be the ultimate to have in a multivitamin," Dr Braun said.

Professor Cohen added: "It was done on a range of issues, which include how absorbable the vitamins were, the range of vitamins and minerals that were in the tablet and whether they were in the appropriate amounts and in the appropriate form" says Professor Marc Cohen.
Dr Braun explained the research further.

"Their aim is to try to find a product on the market that is as close as possible to their wish list of the most comprehensive, of the highest doses, for them what they would consider the best," Dr Braun said.

"It is very important when you look at a vitamin supplement that not only have you got the key ingredients, but you've got them in the right combinations."

They say the absolutely perfect multivitamin tablet would be a huge "poly-pill", the size of a walnut, but Professor Cohen says we should be aiming for the following.

"The full range of vitamins e.g. A, the full range of vitamin Bs - and B should be done in a complex, not just 1 or 2 of the vitamins - certainly vitamin C and a range of minerals," Prof Cohen said.

"There is also an argument to say you should not put everything in the one pill because things absorb differently, e.g. the fat soluble vitamins."

Now the results

First, the final top 5 scorers. Remember they're rated against an ideal multi-vitamin pill.

Best: USANA Health Sciences Essentials scores a very high 74 per cent, followed by Solgar Omnium at 56.5 per cent.

Thorn Research Al's Formula scored 47 percent, Clinicians Vitamin and Mineral Boost 45 per cent, and NFS Nutraceuticals Ultimate Sports Multi 44.5 per cent.

But you won't find them at the supermarket nor pharmacies: they're available online, some through naturopaths and herbalists. ***See bottom of post for pricing comparison***

What is it that gave these brands such top ratings?

"They do contain a lot of the B group vitamins, the antioxidants that are traditional vitamins, so bioflavonoids. And they contain a few other little bits and pieces as well in high doses, such as the minerals with magnesium and calcium," Dr Braun said.

"A lot of the key ingredients are in very high doses. So when you match it up to the wish list that the US experts put together, it looks very good."

Most of the multivitamins tested scored lower than 20 per cent. Again though, all were rated against the ideal.

About one-third only managed single figure scores. Bottom of the list, unbelievably, some of our top supermarket and pharmacy brands: Myadec and Nature's Own Multivitamins and Minerals both with just 2.4 per cent, Herron Clinical Nutrition All-in-One Multi-Vitamin and Mineral scored 2 per cent, Guardian Multi Vitamins and Minerals Hi Potency also 2 per cent, and last was Advocare Macro-Mineral Complex at just 1 per cent.

But at a fraction of the price of the top scorers, our expert nutritionists say you do get what you pay for.

"They tend to have fewer number of ingredients compared to the ones that rated very highly," Dr Braun said.

"Also the strength of the ingredients tended to be lower.

"So I see them as just a very basic stopgap for someone whose diet really needs some work, whereas as they go higher in the list, they become more sophisticated and have better combinations."

Professor Cohen said: "I think the ones in the supermarkets and pharmacies are competing on price. You could have the vitamin on the label and only a very tiny amount. It won't actually do anything for you, but it is still on the label and consumers don't really know how much is the correct amount."

So are the right vitamins worth the money?

"Go with the ones that are comprehensive in good doses, the ones on the list," Dr Braun said.

"Ideally though, go to a health professional, get your diet looked at, start working on the diet and get the right supplement for you."

"There is strong evidence now that everyone over the age of 55 should be taking a multivitamin every day to prevent long-term diseases," Prof Cohen said.

"I'd extend that to say everyone should be taking a multivitamin because the risks are very low and the benefits are potentially very high."

So what does an expert take daily? Here's a tip: don't waste your money taking multivitamins with a cup of tea.

"The best way to take them is in the morning with breakfast, big glass of water," Prof Braun said. "Tea not so good because it binds some of the iron and you won't get the absorption, cancels out the iron."

Dr Lesley Braun takes:
"Dona Glucosamine" by Your Health.
"CoQ10", Co-enzyme Q10 by BioCeuticals for healthy cardio-vascular function and good for people taking statins for lowering cholesterol. Lesley also takes them for migraine.
"Multi-biocomplex" with selenium, a multivitamin by Nutrimedicine.
A bowl of blueberries which are neuro regenerative - to combat the loss of brain-cells due to ageing. If she can't buy fresh in season, she buys frozen blueberries.

National Herbalists Association of Australia.Website: http://www.nhaa.org.au/

Dr Lesley Braun and Professor Marc Cohen wrote "Herbs and Natural Supplements: An Evidence Based Guide. Published by Elsevier, November 2004. ISBN 0729536823. Contains 567 pages. Price $A40.

TEST RESULTS

The scores and brand analysis of multi-vitamins, as mentioned in our story, are in Comparative Guide to Nutritional Supplements. A Compendium of over 100 Products available in Australia and New Zealand, written by Lyle MacWilliam BSc, MSc, FP. (Northern Dimensions Publishing, Vernon, British Columbia, Canada. Revised 1st Edition). But it is not in bookshops in Australia. Go to http://www.uniprotools.com.au/. You can order the book from that site by selecting Lyle MacWilliam's name on the left-hand side of the page. Price is $40 including postage and handling.

Nutritional Supplements sorted by score

USANA Health Sciences Essentials 73.7

Solgar Omnium 56.5

Thorne Research Al's Formula 46.9

Clinicians Vitamin and Mineral Boost 45.1

NFS Nutraceuticals Ultimate Sports Multi 44.5

Thorne Research Basic Nutrients V 44.4

Thorne Research Basic Nutrients III 38.7

Solgar VM-2000 37.9

Pharmanex Lifepak 28.1

Amway NutriWay Double X 27.3

GNC LiveWell Women's Ultra Mega 26.1

Pharmanex Lifepak Women 25.6

BioCeuticals Multi Essentials 25.3

Pharmalliance OxiChel 24.8

Neways Orachel 24.1

Solgar Formula VM-75 23.1

Radiance Multi-Power 22.6

Nutra Life Active Men's Multi 22.3

GNC LiveWell Mega Men 21.2

Pharmanex Lifepak Prime 21.0

Nature's Sunshine Supplemental Vitamins & Minerals 20.6

Thompson's Multifort 17.5

Nature's Way Mega Multi 17.1

Thompson's Immunofort 16.9

Nutra Life Active Women's Multi Plus 16.4

Eagle Tresos B PluSe 16.4

Nature's Way Women's Energy Mega Multivitamin 16.4

Pharm-a-Care Women's Mega Strength Multi-Vitamins 16.4

Bioglan Women's Complete Multi Compex 16.4

Pretorius Women's Live Better Multi Vitamin & Mineral 16.3

Kordel's Men's Multi (without Iron) 15.4

Nutrition Care Formula SF88 15.1

Blackmores Women's Vitality Multi 14.1

Metagenics Multigenics 14.1

Red Seal Women's Multi 14

Nature's Own Daily Multi Peak Performance 14

Mannatech GlycoLEAN Catalyst 13.9

Natural Nutrition Mega Potency Women's Multi Vitamin with Selenium 13.7

Nature's Sunshine Mega-Chel 13.5

Metagenics Multigenics Phyto Plus 13.5

Blackmores Women's Multi & Evening Primrose Oil 13.4

Natural Nutrition Mega Potency Fifty Plus Multi Vitamins 13.4

Blackmores Sustained Release Women's Multi Vitamins & Minerals 13.3

Natural Nutrition Mega Potency Men's Multi Vitamin with Selenium 13.3

Red Seal Men's Multi 13.3

Pharm-a-Care Men's Mega Strength Multi-Vitamin 11.7

Bioglan Men's Complete Multi Complex 11.6

Nature's Way Men's Energy Mega Multi-Vitamin Iron-Free 11.6

Blackmores Sustained Release Multi Vitamins and Minerals 11.5

Swisse Women's Ultivite Formula 1 11.5

Pluravit Time-Release Multi 11.5

Thompson's Men's Multi with Antioxidants 11.3

Herbs of Gold Executive Multi Vitamin & Mineral 11.1

Golden Glow Senior's One-A-Day Multi 11.1

Swisse Women's Ultivite No Iron or Iodine 10.9

Swisse Men's Ultivite Formula 1 10.8

Blackmores Sustained Release Multi Vitamins & Minerals + Selenium 10.7

Melaleuca Vitality for Women 10.6

Reliv Now 10.4

Nature's Own Multivitamin Plus Omega 3 Fish Oil 9.1

Avon VitAdvance Women's Complete II 9.1

Good Health Men's Multi-Plus 9.1

Pharma Foods Pharma Day with Selenium 8.7

Herbalife Formula 3 8.7

Kordel's Women's Multi Plus EPO 8.6

Cenovis Mega Multi 8.4

Thompson's Femmefort 8.3

Microgenics Mega Multivitamin 8

Melaleuca Vitality for Men 7.5

Reliv Classic 7.5

Nutrition Care Formula 33SE 7.4

Microgenics Women's Pro Active Multi Vitamin 6.8

Golden Glow Super One-A-Day 6.7

Herron Clinical Nutrition Men's Multi-Vitamin & Minerals 6.2

Blackmores Men's Performance Multi 6.2

Good Health Women's Multi-Plus 6

Vitaplex Professional One a Day Multivitamin 5

New Vision Essential Vitamins 4.7

Centrum Select 50+ 4.3

Amway NutriWay Daily 4.2

Microgenics Men's Essential Multivitamin 4.1

Myadec Gold A-Z Guard 4

Red Seal Total Multi with Minerals 3.9

Centrum Complete from A to Zinc 3.9

Cenovis 50+ Multi 3.8

Guardian Women's Multi Vitamins & Minerals 3.6

Herron Clinical Nutrition One-a-Day Women's Multi-Vitamins & Minerals 3.6

Cenovis Multivitamin and Minerals 3.4

Amcal One-A-Day 3.3

Berocca Performance 3.2

Healtheries Women's Multi (AU) 3.2

Cenovis Women's Multi 3.1

Nature's Own Daily Multi Essentials 3.1

Pluravit Women 3.1

Golden Glow Women's One-a-Day Multi 3.1

Blackmores Multi + Gingko for 55+ 3

Pluravit 50 Plus 3

Healtheries Women's Multi (NZ) 2.7

Hivita LiquiVita 2.6

Red Seal One-a-Day Multi & Minerals 2.6

Amcal Multivitamin & Mineral Effervescent 2.6

Golden Glow Men's One-a-Day Multi 2.5

Bioglan Daily Plus Max 2.5

Cenovis Men's Multi 2.5

Myadec Multivitamins and Minerals 2.4

Nature's Own Multivitamin & Mineral 2.4

Herron Clinical Nutrition All-in-One Multi-Vitamin & Mineral 2.1

Guardian Multi Vitamins & Minerals Hi Potency 2.1

Advocare Macro-Mineral Complex 1.1

Source: Comparative Guide to Nutritional Supplements by Lyle MacWilliam, BSc, MSc, FP (Northern Dimensions Publishing, ISBN 0-9732538-3-5

TOP FIVE PRICE COMPARISON

(This is taken from the GNC website, where the top 19 are compared by price. Note that the top five are not available at GNC however)

Brand/Availability/Tablets per day/Cost (30 days) Aust$
1 Usana Health Sciences Essentials/Network marketing/8/100.00
2 Solgar Omnium/Internet only UK/2/53.11 + freight
3 Thorne Research Al's Formula /Practitioner only or internet/4/50.18 + freight
4 Clinicians Vitamin and Mineral Boost 300gm Powder/Internet/5gm pwdr/26.25 + freight
5 NFS Nutraceuticals Ultimate Sports Multi /Internet only -NZ/4/84.00 + freight

I had the Clinicians multi when dieting for competitions in New Zealand. Their vitamin C powder is also good. Do you have a multi to recommend?

Gladiators

Looking forward to watching this on Sunday - mainly to check out the bods on the female gladiators, LOL.

Comp Count UP!

Yes I know most people count down to a competition, but I need to count UP. I have worked out that if I want to do the INBA Vics on October 4, my '12 weeks out' date would be the weekend of the All Female show (July 12). So that means I have just under 16 weeks to - as Liz put it - 'pack on as much muscle as you can and eat as many calories as you can get away with'.

So here are some guidelines I have set myself:

• Keep it clean (lean protein, veges, good fats), but eat every meal until I am full ('pleasantly satisfied').
• If I am hungry less than two hours after eating a meal, it wasn't big enough - I need to increase my portion size.
• Eat when hungry!

So, onwards and upwards!

What's Going On In That Head Of Yours?

I haven't been posting much lately because I've been trying to deal with a few things mentally. I know I have food issues. I did my first two shows close together, and after the second one I put on about 10kg. It took a lot of work to get the weight off again for my third show, and I was determined not to have to go through that again. Plus I prefer how I look when I'm lean. But I'm a control freak and it can mean that it takes over my life. I'm in my off season and I'm trying to put on muscle, but I still tend to weigh, measure and calculate (think about) things too much - because I also want to stay lean. When my food scales broke recently I didn't get round to replacing them, and it's actually been really good to help me relax a bit. I have just been eyeballing portion sizes instead of weighing things out to the last gram. It's nice to be able to cook a meal and dish it up without it getting cold while I'm weighing/measuring how much to have. I've been eating until I start to get full, then stop. I've gotten quite good at judging how much I need without weighing it out. I'm learning to listen to myself more and that can only be a good thing.

Bikram Yoga Anyone?

Well, first week back at work last week and I didn't get in as much yoga as I would have liked (just a couple of half-hour DVDs). I didn't do any exercise this morning as I had a deadline to meet, so headed off to the gym late afternoon. I trained chest and biceps, and decided to pop once of my DVDs when I got home as I knew it had lots of upper body stretches. The temperature was probably still in the high 30s and the sweat was just running off me. Strangely enough, I really enjoyed it - got lots of stretch. Has anyone been to a Bikram/hot yoga class?

Getting Healthier

I've had a quiet time workwise for the last eight weeks, so I've been been able to get on top of some of the things that slipped by the wayside when I was really busy over the Christmas/New Year period.

Sleep - this has been a big one for me. Although it took me a while to get back into a regular sleep pattern, it's finally happened. I've even been able to sneak in a nap or two after training over the last couple of weeks. At the moment I'm enjoying listening to Enya while I'm drifting off to sleep.

Yoga - I have really tight glutes and hamstrings, and a posterior pelvic tilt in my lower back (ie a flat lower back). This makes it difficult for me to get a nice curve in my lower back when I'm posing. I don't know that I'm ever going to be able to correct this structurally, but I'd like to be more flexible through this whole area. I've been doing a little bit of yoga each weekday, and it's slowly making a difference.

Organic food - I've eaten organic off and on for a few years, but have made a conscious decision to try and eat organic from now on. I buy organic groceries from the supermarket but get our fruit and veges delivered, as there isn't much of a selection at the supermarket. The egg whites I've been buying obviously aren't organic, but they are a great alternative source of protein for my husband. He teaches a couple of days a week and doesn't always have time to eat a full meal, so he will have a protein shake to tide him over. As he is gluten and lactose intolerant, it limits his choice of protein powders. He doesn't like egg white powder, rice protein powder or pea protein powder but he does like soy protein. Since he's male, I'm not sure how much soy he should be eating, so we use half soy, half egg white. The egg whites are quite runny, and they mix well in a blender, so you can't tell you're drinking eggs.

I'll be back into full-on work again next week, but am planning to try and take these new healthy habits with me. What do you do to feel healthy?