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Nutrients: Vitamin B1

Vitamin B1 (theamine): What, Why and how much?

Vitamin B1 is essential for converting fuel into energy (ATP). Is used as a cofactor for pyruvate to be converted to acetyl coa.

Also, it is important for:

– Function of cardiac muscle
-Function of the nervous system
-Supporting the immune system
– Enhancing learning abilities
– Handling stress

 
RDA for B1 is 1.1 mg per day for women and men.

 

Good sources of Vitamin B1:

Wholemeal products such as oatmeal, whole wheat pasta
Meats
Legumes such as peas and kidney beans
Milk and other dairy products
Soy milk

Vitamin-B1-Rich-Foods healthbeckon

Source: Healthbeckon.com

A deficiency of B1 can cause muscle weakness, apathy, irritability and confusion. These deficits only really happen for people in countries where little meat, dairy and whole grain products are consumed.

Alcohol and B1

Alcohol causes a drastic increase in the need for vitamin B1. For frequent alcohol is often paired with less consumption of nutritious food. This can lead to the well known Wernicke-Korsakoffsyndroom, characterized by confusion, memory loss, and uncontrolled movements.

 

Mark Chen

Markchenmovement.com

 

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Nutrients: Vitamin C

Vitamin C: What, why and how much?

In a nutshell:

– Anti-oxidant
– Helps with absorption of iron
– cofactor in collagen formation

Antioxidants:

These protect cells and DNA against the vices of oxygen. Some oxygen-using processes such as the burning of fats and carbohydrates, by-products (free radicals) are released.
These materials can affect DNA, proteins, cholesterol and cell membranes. These substances are also found in polluted air, certain foods,drinks, cigarette smoke and sunlight (a surplus amount).
Antioxidants help to neutralize these free radicals. There are many different types but vitamin C and E are the best known.

There is a lot of evidence that consuming enough antioxidants help in fighting heart disease, stroke and many other chronic diseases.

Vitamin C also helps form collagen. This is a protein structure that forms the basis for our connective tissue, such as bones, teeth, blood vessels, skin, cartilage, tendons. This collagen also functions as a sort of “glue” if you have a wound.

RDA (Recommended Daily Amount) of vitamin C is 75 mg, although sometimes 1000mg doses are used.

Good sources of Vitamin C:

– citrus fruit
– tropical fruit
– Summer Fruit
– cabbages such as cauliflower and broccoli
– green vegetables like spinach and lettuce
– tomatoes

 

vitamin c example

Important Fact:

Vitamin C is sensitive to exposure to oxygen, heat and sunlight. If orange juice is pressed, there will be oxygen present. If then the juice is stored in a transparent bottle, it may well be that the bottle in the supermarket contains a hugely reduced amount of vitamin C compared to the orange where it comes from!

As a rule of thumb, try to get the vitamins from the full food rather than a processed product!

 

Mark Chen
Markchenmovement.com

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Ketosis diet: What I’ve learned

After being on Ketosis with some of my clients for about 8 weeks, I feel like I’ve got a pretty good grip on what it is, what it does and how to decide it’s something for you.

This is what I’ve learned:

  • You’ll lose weight fast. I’ve dropped down from 83kg to 76kg in 6.5 weeks with a 3.5% drop in fat mass
  • Clients who were strict dropped around 5-8 Kg in 8 weeks, the ones that were not strict dropped significantly less
  • Cheat meals or “refeed” meals didn’t seem to affect weight loss
  • Energy levels were great and steady
  • No noticeable drop in performance during workouts

 

So what is the Ketosis diet ?

Easily put, Ketosis is a state in which the body prefers to use fat as an energy source. This state can be achieved by depleting the bodies’ storage of carbohydrates. Once you get into this state, your body will be running with fat as fuel. It takes around 3 days of strict dieting to get into this fat-burning mode but once you do, there’s lots of benefits. A lot of people, myself included, describe a feeling of being “on”. Having a clear and clean mindset, good energy and lots of motivation. No dips in energy that we know and hate from our carb-splurges.

Marnie Sablan has a great explanatory video on her Youtube Channel which you can see here:

By the way, I’m not familiar with the product promoted in the end nor do I have any type of affiliate connection with them. I just think it’s very well explained.

 

What to do if you’re interested in starting a Ketosis diet?

There’s some excellent sources that can help you on your way (Pm me for more info and I’ll gladly set you up), but it’s important that you start to practice some mindfulness to your eating. Try and analyse your diet and see how much or your daily intake comes from carbs. It will typically take you a week or so get a hang of it. From then, it’s a matter of doing the right kind of shopping.

Shop for meat, fish, eggs, nuts and greens. But be careful, there’s even some vegetables that are on the no-no list!
It’s important to be strict, because even a small amount of carbs can “kick” you out of Ketosis and that will hurt your progress.

 

Be strict and you’ll be amazed at how great it is!

 

Mark Chen

 

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Shocking facts about running

Impact Guidance sytem, Heel clutching, Fluidride Tech, Midfoot Thrust enhancer, hell, there’s even a 250$ microchip shoe that adjusts cushioning for every stride (yeah, for real)

adidas shoe

This 250$ shoe is equipped with a microprocessor

 

Technology in running shoes has been dramatically changed over the last couple of decades. There’s literally millions of dollars being pumped into the research for new shoe-tech. Because running is booming business.

All this research has lead up to amazing shoes that make sure your feet, ankles and knees stay strong and cozy right?

hmmmm… not really .

In fact, statistics show that injuries among runners have actually gone up rather than down.

Nowadays, every year, 65-80% of all runners suffer an injury. That is almost all runners, every year. If that percentage of people gets the flu we’d call that an epidemic.

These types of statistics raise questions that science can’t seem to answer. In a research paper for the British journal of sport medicine was revealed that er are no evidence, not-a-single-one , based studies that show running shoes decrease the chance of you getting hurt.

Dr Richards, the man behind the revelation mentioned above, decided to contact running shoe companies with a couple of straightforward questions:

– Are you willing to claim that wearing your distance running shoes will decrease the risk on musculo-skeletal running injuries?

– Are you willing to claim that wearing your running shoes will improve your runners’ performance?

– If you are ready to stand by these claims, where is your peer reviewed data to back it up?

The response he got from all the companies he tried to contact was all the same:

Silence.

Where does that leave you if you’re ready to get into running just now? It might only mean that you don’t have to throw down as much money as you thought.

Don’t fear. The takeaway from this article is not that you are going to end up hurt like everybody else. I suggest a different path.

A path of strength, coordination and smart planning. Keep an eye out for upcoming posts!

 

 

*Source: Born to Run, Timothy McDougal (great book!) 

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What you need to know about cholesterol

Some facts:

  • In the US, 73.5 million adults suffer from high “bad”LDL Cholesterol levels (30.1%)
  • 1 out of 3 has their situation under control, usually with the use of medication
  • People with high cholesterol have around 50% more chance of heart disease.

 

Cholesterol is a part of fat which has a bad Rep. Actually it’s essential building block for the cell membranes. Every cell in our body needs this in order to function. Aside from this, Cholesterol has a part in the creation of multiple hormones.

It’s also a precursor to Vitamin D which helps with the recovery of muscle tissue, regulation of inflammation and ans it supports the immune system …. so it’s pretty essential for us.

So we might need to acknowledge the good part of it, not just the bad. Structurally, cholesterol is a fat particle bound to proteins and transported through the body. There’s multiple kinds of these “transport wagons” but we’ll limit ourselves to the well known LDL and HDL.

LDL is the so called “Bad cholesterol“. It transports cholesterol from the liver to the rest of the body. A low amount of LDL is needed to help repair tissue damage but these parts can get “Stuck” in the arteries and have negative effects, such as high blood pressure and blockages, eventually increasing risk of stroke.

HDL is the cholesterol “good guy“. It takes LDL away from the body and transports it back to the liver where it’s broken down.

If you ever get your blood checked (you should) , these are the number to look for:

Total Cholesterol:

-Ideally, should be lower than 5.0 (mmol/l)
-5.0-6.4   Slightly increased
-6.5 – 7.9  Increased
-> 8.0       Strongly increased.

LDL levels: < 2.5 is optimal

HDL levels: < 0.9 is too low

Triglycerides (amount of fatty acids in the blood, often measured in the same package ) : > 2,1 too high

Cholesterol Ratio:

This is the relationship between the “good and the bad” of cholesterol.  If you have a high level of LDL with a low amount of HDL, that’s not good.
If it’s the other way around, there’s no need to worry, even if your LDL is slightly increased. The higher levels of HDL will take that away and back to the liver. Make sure your ratio is in check!

Calcuation of the Ratio is done like this: HDL + LDL Divided by HDL. In most cases, however, it’s already calculated for you on the result sheet.

As long as the value is under 5, you’re fine. but the lower the better!

Below you can see my latest bloodwork. My results can be interpreted as this:

Cholesterol: slightly high. No need to worry yet, let’s take a look at the HDL and the Ratio, remember?

HDL: 97 mg/dl  = 2.50842 mmol/l. The value should be higher than 0.9 so this is a great level.

: 123 mg/dl  = 3.18078 mmol/l. The value is slightly high, but my HDL compensates for that.

Ratio: (2.50842 + 3.18078 / 2.50842 = 2.24 ) which is a great value

Bloodwork Feb 2017

Bloodwork Feb 2017

 

Cholesterol can be a silent killer and yet can be easily controlled through diet. Being aware of your levels and being proactive in managing them can increase your quality and quantity of life. Aside from that it can save you a life long of statins, but more on that next time.

 

Let me know if this was helpful and any questions are welcomed!

 

Mark

How well do you move?

If you’re wanting to join a gym, make sure you get a program that is tailored not only to what you want, but also to what your body needs.
By getting a Movement Screening done, it’s possible to predict risk on injury. A logical step from there on is to spend some time on corrective exercise to make sure you’re balanced, healthy and prepared to go all out in the gym

Copy of Mark Chen movementKettlebell (1)

During a Movement Assessment, the trainer will look at all the main weight-bearing joints to see if there are any imbalances.

After pointing out the weaknesses and discussing them with the client, a corrective exercise program will be set up.

This approach makes sure the client is aware of any weak spots before jumping into a rigorous exercise program and teaches him/her what needs to be done to restore balance.

 

Pricing can be found on the Website  –  SPOILER ALERT – It’s worth it.

 

 

What’s your PAL ?- The next step

If you’re reading this, you’re probably on your way and just calculated your RMR (Resting Metabolic Rate).*

Great work! This will give you a good indication on the amount of energy your body needs on a daily basis.
The next step is to take a look at your Physical Activity Level. This gives us a good idea on what kind of energy you spend on movement.
Because as you may recall from the previous article, the RMR only tells us the amount of energy we spend when we rest.

We use the PAL-value to calculate the combined amount of the RMR and the activity per day.
This value tells you what value to multiply the RMR with to calculate the total energy expenditure over a day.

PAL = Physical Activity Level. (It runs from 1.1 to 5.0)

Which description fits you the most?

Sit (almost) all day : 1.1-1.2 
Seated work, no sports activities: 1.4-1.5
Seated work with interruptions, lack of exercise in free time: 1.6-1.7
reasonably active during work, recreational exercise : 1.8-1.9
Much physical activity during work and leisure: 2.0-2.4
Extreme physical stress: 5.0

To calculate the total energy requirement: Multiply RMR with PAL
* Thermal effect nutrition does not take part in this calculation.

This calculation gives a good estimate but still needs to be adapted to the individual. Remember that underestimating this need leads to weight loss and low performance in sport. Over estimating the value lead to weight increase.

Calculate, Weigh yourself after 2 weeks, and adjust. That’s the magic formula.

Example:

I weigh 75 kg and my RMR is 2035.
My work is Physical and I work out every day. My PAL value is 2.0-2.4

To calculate my energy expenditure, I multiple my RMR with my PAL level ( 2035 x 2.0) = 4070 Kcal on workout days.
Not too difficult right?

Let me know if there’s any questions and share your value with me here below!

 

  • If you didn’t calculate your RMR yet, you can do so here. Takes you 10 seconds!

What’s your RMR?

You may have never realized this….

But even when you don’t do anything – meaning, laying on the bed watching Netflix – the body is going through a lot of energy.
We express this energy in calories, and contrary to popular belief, these are not little creatures that come out at night to make your clothes smaller. They are most valuable to us in many ways, and make sure that we can move, recover, grow, and even think. Yep, even that requires energy.

The reason some people fear calories, count calories, or try to pick low-calorie options for our daily drinks (cola light anyone?) is because we think that calories make us fat.

And the truth is….well… they do.

But only when you consume to many of them. The science behind losing or gaining weight is actually quite simple: you take in more energy than you use, you end up storing that extra energy for another day. The body is smart that way. Unfortunately for us, this usually means additional fat which is not really desirable for most people. And it’s also pretty useless once you get over a certain % of body fat.

So the key point to not get fat, and the key point to any attempt in getting your diet in order, is to calculate the amount of energy that your body needs. It all starts with a magic formula with which we can calculate our RMR (Resting Metabolic Rate) and the outcome of that formula tells us exactly how many calories your body goes through during the day, as it’s busy regulating all kinds of processes like keeping your organs working, your brain active, and your body temperature steady.

After using this formula, you’ll know exactly how many calories your body needs for it’s daily set of tasks. The important takeaway here is to not eat less than the body needs for it’s basic functions!
Believe me, lots of former clients of mine have made this mistake in the past and even though weight loss will occur in the initial phase, it should be clear that this is not a good approach long term.

 

The formula (for Men) is this: 88.362 + (13.397 x G) + (4.779 x H) – (5.677 x L)

Doesn’t look fun right?

Luckily we’re living in an age where there’s people that have done the calculating for us, which is why I present to you a quick and easy version right here (for men and women of course)

It’s easy, just fill in the metrics and BOOM! There it is. You’ve made your first step into figuring out what your body needs.

 

 

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