Interesting info on how Milk leaches calcium from your bones

There are 28 amino acids in nature. The human body can manufacture 19 of them. 
The other nine are called "essential." We must get them from the foods we eat.
One of those "essential" aminos is methionine.
One needs methionine for many human metabolic functions including digestion, 
detoxification of heavy metals, and muscle metabolism. However, an excess of methionine can be toxic.


Methionine = C-5, H-11, NO, S


Methionine is a good source for sulfur. That's the problem. Eat foods containing too much methionine, and your blood will become acidic. The sulfur converts to sulfates and weak forms of sulfuric acid. In order to neutralize the acid, in its wisdom, the body leaches calcium from bones.
"Dietary protein increases production of acid in the blood which can be neutralized by calcium mobilized from the skeleton." {American Journal of Clinical Nutrition, 1995; 61,4}
Animal proteins contain more methionine than plant proteins. Let's compare cow's milk to soymilk:

Methionine in 100 grams of soymilk	.040 grams
Methionine in 100 grams of whole milk	.083 grams
Methionine in 100 grams of skim milk	.099 grams

Now, let's compare 100 gram portions of tofu to meat:
(All of the meat products are lean and without skin)
Silken soft tofu: .074 grams
Hamburger: .282 grams
Hard boiled egg: .392 grams
Roast ham: .535 grams
Baked codfish: .679 grams
Swiss cheese .784 grams
Roast chicken: .801 grams
In 1988, N.A. Breslau and colleagues identified the relationship between protein-rich diets and calcium metabolism, noting that protein caused calcium loss. His work was published in the Journal of Clinical Endocrinology (1988;66:140-6).
A 1994 study published in the American Journal of Clinical Nutrition (Remer T, Am J Clin Nutr 1994;59:1356-61) found that animal proteins cause calcium to be leached from the bones and excreted in the urine.

Health Benefits of Extra Virgin Olive Oil

I am often asked questions about what types of Oil is best to cook with, and what should be avoided, so I thought it would be good to shed some light on the many benefits of Extra Virgin Olive Oil.

Extra Virgin Olive Oil is the TOP GRADE Olive Oil extracted from the first traditional cold-pressing of good quality olives.

Here is just a few of the many benefits of Extra Virgin Olive Oil.

Weight Loss: Extra Virgin Olive Oil is TOP of the healthy fats list and is essential to any weight loss or maintenance plan as it has many unique properties that promote weight loss and control.

Speeds Up Fat Burning: It increases the rate of FAT OXIDATION after ingestion, when consumed you will actually begin to increase your rate of fat burning. Extra Virgin Olive Oil is at the top of the list of fats for weight loss as it speeds up fat burning.

Reduces Inflammation: It acts as a potent antioxidant lowering inflammation, which aids blood sugar levels. Emerging research suggests that inflammation of the cells that line the arteries may be an underlying cause of weight gain. Inflammation of the arteries impairs blood sugar metabolism, which promotes fat storage and makes weight loss difficult.

Other Health Benefits:

Choosing Extra Virgin Olive Oil as your main source of dietary fat is good for your health, it contributes nutrients to your diet, may prolong life and reduces risk of chronic diseases.

Olive Oil is a major part of the Mediterranean diet. Research shows that people living in Mediterranean regions have a reduced risk of certain diseases and longer life expectance, despite their high dietary fat intake. Studies show lower rates of heart disease in people who consumed a Mediterranean diet.

Studies focuses on olive oil show that it may reduce risk of cardiovascular disease by decreasing plasma triglycerides, (LDL) bad cholesterol, platelet activation, inflammation and oxidative damage. Increases (HDL) good cholesterol.

Research suggests olive oil may reduce the risk of breast, colon, lung, ovarian and skin cancers.

Chemical compounds specific to olive oil, appear to stop the build-up of free radicals in the body and may be able to reduce oxidative damage to DNA.

Studies suggest it may help reduce or manage blood pressure, obesity, rheumatoid arthritis and immune function.

CHOOSE EXTRA VIRGIN OLIVE OIL AS YOUR MAIN SOURCE OF DIETARY FAT

Extra Virgin Olive Oil as part of a healthy well balanced diet will help your weight loss plan and reduce risk of diseases.

Locally produced oil is better than imported as prolonged storage can degrade some nutrients.

3 Veggies That Fight Abdominal Fat

A unique way that a few specific vegetables can actually stimulate the burning of abdominal fat...

I bet you didn't know that there is a specific class of vegetables that contain very specific phyto-nutrients that actually help to fight against stubborn belly fat.

Let me explain what these unique vegetables are and why they help to burn stomach fat...

Chemicals that force your body to hold onto belly fat

Something you may have never heard about is that certain chemicals in our food supply and our environment, such as pesticides, herbicides, and certain petro-chemicals from air and water pollution, household cleaners, cosmetics, can react with your body and make your body store excess abdominal fat!

These chemicals are know as xeno-estrogens.

Xenoestrogens are chemicals that you are exposed to (and are hard to avoid in the modern world) that have an estrogenic effect in your body. Excess exposure to these can cause hormone balance disruptions for both men and women. So these can wreak havoc in the body.

These estrogenic chemicals that we are exposed to on a daily basis can stimulate your body to store belly fat, along with many other problems (including cancer risks in the long term).

So here is where these specific type of vegetables come in handy...

Using cruciferous vegetables will help fight against stomach fat!

What the heck is a cruciferous vegetable i hear you ask?

They are vegetables that contain very specific and unique phyto-nutrients such as indole-3-carbinol (I3C) that help to fight against these estrogenic compounds...

BROCCOLI

CAULIFLOWER

BRUSSELS SPROUTS

CABBAGE

Are some common veggies that you can eat every day. And this will fight against these belly fat stimulating estrogenic chemicals, this is just 1 more step in helping you to win the battle against abdominal fat!

So give it a go... Add these veggies to your weekly eating plan and see what happens! What have you got to lose?? (besides belly fat)...

5 cups a day, keeps the FAT away!!

GREEN TEA CAN HELP YOU LOSE WEIGHT
Green Tea stimulates a process in the body which generates energy by increasing its basal metabolic rate helping you burn calories & fat more efficiently, which accelerates weight loss.

This natural weight-loss stimulant is a great slimming solution, it's rich in powerful Antioxidants called Catechins that are responsible for a myriad of other health benefits - promotes heart health, aids digestion and regulates blood sugar and body temperature.

It raises the metabolic rate and speeds up fat oxidation, thus helping people lose weight.

Drink it daily to boost your metabolism.

Research has shown that five cups a day is the magic number for fat loss.

• Increases Metabolism & Accelerates Weight Loss
• Increases Body’s Ability To Burn Fat & Calories
• Helps Suppress Your Appetite
• Rehydrates The Body
• Absorbs & Blocks Bad LDL Cholesterol
• Raises Good HDL Cholesterol
• Prevents Cardiovascular Disease
• Reduces Risk Of Strokes & Heart Attack
• Strengthens Your Immune System
• Eliminates Free Radicals & Detoxify’s The Body
• Blocks Bad & Increases Good Bacteria In The Intestines
• Helps Stabilise Blood Pressure
• Rich in Vitamin E Slowing The Aging Process
• Protects From Tooth Decay Inhibits Growth Of Plaque
• Prevents Food Poisoning Inhibits Growth Of Bacteria
• Lowers Blood Sugar Levels
• Helps to Stabilise Diabetes
• Helps To Stop Abnormal Blood Clots Forming
• Rich in Antioxidants Beneficial To Your Skin
• Theanine In Green Tea Is A Natural De-Stressor
• Prevents & Treats Rheumatoid Arthritis
• Prevents Alzheimer’s Disease - Green Tea Inhibits 3 Enzymes Linked To The Development Of Alzheimer’s.
• Green Tea Helps You Exercise Longer - Exercise is important to lose weight, it burns calories, increases your energy & builds muscle which boosts your metabolism even higher. The Catechin Polyphenols in Green Tea stimulate the use of fatty acids by the liver & muscle cells, reducing the rate carbohydrates are used & allows more endurance & longer exercise times.

The Ant Philosophy

This is an amazing Four-Part Philosophy for success!

I think everybody should study ants. They have an amazing four-part philosophy.

Here is the first part: Ants never quit. Thats a good philosophy. If

they're headed somewhere and you try to stop them, they'll look for another way.

They'll climb over, they'll climb under, they'll climb around. They keep looking for

another way. What a great philosophy, to never quit looking for a way to get where you're supposed to go.

Second, ants think winter all summer. Thats an important perspective. You cant

be so naive as to think summer will last forever. So ants are gathering their winter food in the

middle of the summer.

The third part of the ant philosophy is that ants think summer all winter.

That is so important. During the winter, ants remind themselves, "This wont last long - we'll

soon be out of here." And the first warm day, the ants are out. If it turns cold again, they'll

dive back down, but then they come out the first warm day. They cant wait to get out.

And here's the last part of the ant philosophy. How much will an ant gather during

the summer to prepare for the winter? All he possibly can. What an incredible philosophy,

the "all-you-possibly-can" philosophy.

Wow! what a great philosophy to have - the ant philosophy.

Never give up, look ahead, stay positive and do all you can.

I credit Jim Rohn for this philosophy, although he is no longer on this planet, his teachings are still moving people, an he is still a great mentor for many.

SQUARE ONE FITNESS CLIENT LOSES 10kg IN 6 MONTHS!

I would like to introduce you to one of my clients at Square One Fitness who is an absolute success story.

Errol Lim is a Director and Physiotherapist for BJC Health in Sydney.

6 Months ago, Errol set himself a target weight of 74kg. At the time he weighed 84kg.

Errol has managed to stay focused on his goal and he has succeeded in getting to his target weight in the target timeframe.

I thought It would be great to let Square One Fitness Clients in on the mindset of Errol, and what he did to get to his goal weight.

So I have asked Errol if he can share some insight on how he did it.

So here it is… Enjoy. J

JAI: Hi Errol, firstly congratulations on your great success in reaching your target weight of 74kg and losing a total of 10kg!

It is a great accomplishment, and you must feel fantastic for it!

I would like to know what were the main contributing factors to you achieving your goal? Im sure there are a number of contributing factors such as your consistent training with Square One Fitness, eating well, your mindset, and other things. Can you tell myself and the other Square One Fitness clients and friends a bit about what got you over the line?

You also mentioned how your sleeping patterns were a big contributor?

ERROL:Hi Jai,

Thank you so much for your support through the past 6 months.

You are right when you say there have been many contributing factors to achieving my goal.

The first thing was having the mindset to change and then setting a goal. Voicing my goal to my friends and family then made me accountable.

The next step was to get a team around me whom I could trust and I knew was going to help me achieve my targets.

Eating well whilst working with a dietitian has been the biggest challenge. The unfamiliarity of certain foods was the initial block but now what I eat has become habitual and I like it - amazing!

The fitness training though tough 6 months ago has been what I look forward to each week. Stepping it up to two training sessions a week has been easy with the outcomes being tremendous. I have really enjoyed being pushed and have learnt alot about how hard my body can perform safely. For this, I am very grateful.

Apart from everything I have mentioned, I attribute having the mindset as the most important. In order to achieve this, I needed to feel somewhat healthy. The defining point was the decision to sleep early each night when my kids went to sleep allowing me to get a solid 7 to 8 hours each night. This meant waking up fresh with a clear mind to start my day. As you know, I was struggling with numerous viruses over the past 2.5 years since my son was born mainly due to a lack of sleep. When this stopped, I felt confident to be able to handle the changes I needed to make. Sleep - who would have thought this was so important. We all know what we need to do, we just don't listen to our bodies often enough.

JAI: Thanks Errol. I really appreciate and respect your dedication to improving your health and well being. And I am very happy that you have been able to achieve your goals.

Errol's great success has come from setting specific goals. There was a goal weight, and a goal date. This is very important in your goal setting.

So the key thing I recommend for a weight loss program is work out what weight you want to be, and when you want to be at that weight.

Be sure that you are SMART about your goals.

Follow the SMART Model when setting goals for a higher chance of success!

S - SPECIFIC

M - MEASURABLE

A - ATTAINABLE

R - REALISTIC

T - TIMEFRAME

Make sure your goals fit in with this model. Your goals need to be specific – that is, state exactly what you want to achieve.

They need to be measurable – how will you know you’ve achieved your goal? What will be your evidence?

Your goals need to be attainable – Achievable by you and something you along can control and influence.

They need to be realistic – within reach yet still a stretch, with an incremental plan for getting there.

Your goals need to have a timeframe – when will you achieve this goal by and how will you celebrate?

There’s one more letter that needs to be added, and without it all of this is just talk…

A – ACTION

We must, must, must, must be prepared to take action. If we don’t take action we are simply filling time with an interesting philosophical exercise.

Nothing beats action.

Personal Trainer Misconceptions

Regardless of your training level a Personal Trainer can be your fitness program's most valuable asset and ally. Don't let the common misconceptions about Personal Trainers stand in the way of achieving your goals.

Misconceptions:

Trainers are for athletes

A trainer can provide a great benefit for any person interested in fitness, regardless of your fitness level, athletic ability or age. Exercising correctly and with a plan is what many lack and what a trainer can provide. By selecting the right trainer you will be able to achieve the type of result you desire.

Trainers are expensive

This is one of the most common misconceptions about personal trainers. Although like any other service there is a wide range of prices, finding a trainer in your price range should not be difficult. In fact a session with a Personal Trainer is a great, relatively inexpensive, gift for anyone who is into fitness.

Trainers are for weightlifters and bodybuilders

Just as strength training is just one aspect of physical fitness, strength training is just one area of expertise for trainers. Personal trainers can assist in cardiorespiratory fitness, flexibility and nutrition.

Trainers are only useful for "general" training

Working with a trainer can benefit not only overall fitness, but also can be geared toward a specific sport or activity. Whether you are an up and coming youth athlete, or an adult looking to obtain a competitive edge in your game - tennis, skiing, golf or whatever - personal training can be your "secret weapon".

Personal Training requires a major commitment to be useful

While the benefit from personal training increases with each session, even a single session can make a great difference to someone who doesn't work with a trainer regularly. The only commitment that is necessary is to yourself and to your fitness goals.