The Bloomberg Manulfie Prize makes its small-screen debut today, with a TV spot which will be running for three weeks on Global TV and Shaw Media's other specialty channels. Check it out below!
Info and announcements on the prestigious annual prize hosted by McGill University, plus updates on cutting-edge health, nutrition and lifestyle news.
Monday, 2 April 2012
Tuesday, 20 March 2012
McGill student wins prize for initiative to fight obesity
We are extremely proud to announce that a talented McGill undergrad has won a young entrepreneur's prize for her unique business premise.
Alyssa Fontaine Reid's idea would be impressive if it were simply aimed at fighting the worrying obesity trend, but this ambitious McGill Nutrition student has gone one step further, and hopes to address the planet's "weight problem"; namely, that a portion of the world's population is experiencing epidemic obesity, while in other parts of the globe, people are experiencing starvation and malnutrition.
Her unique goal is to help defeat both extremes of malnutrition (the overfed & the underfed) with a new concept in weight loss: those interested in losing pounds raise funds through sponsorship, and pledge those funds to a charity aimed at eliminating world hunger.
Alyssa Fontaine Reid's idea would be impressive if it were simply aimed at fighting the worrying obesity trend, but this ambitious McGill Nutrition student has gone one step further, and hopes to address the planet's "weight problem"; namely, that a portion of the world's population is experiencing epidemic obesity, while in other parts of the globe, people are experiencing starvation and malnutrition.
Her unique goal is to help defeat both extremes of malnutrition (the overfed & the underfed) with a new concept in weight loss: those interested in losing pounds raise funds through sponsorship, and pledge those funds to a charity aimed at eliminating world hunger.
Alyssa believes that with positive peer pressure, people are more motivated to lose weight, and that the added element of fundraising provides another positive incentive to achieve the goal.
In a recent interview, she said, "In my McGill University nutrition classes the teachers always talked about two extremes of nutrition: overfed and underfed. The healthy population of our world seems to be a minority. I decided to take both extreme malnutrition and create a win-win visionary solution to reduce the global epidemic of malnutrition."
The contest, 'Start Something with Alesse' has awarded Alyssa $5,000, and will pair the young entrepreneur with a mentor who has experience in her field to provide guidance as her worthy project gets off the ground.
In a recent interview, she said, "In my McGill University nutrition classes the teachers always talked about two extremes of nutrition: overfed and underfed. The healthy population of our world seems to be a minority. I decided to take both extreme malnutrition and create a win-win visionary solution to reduce the global epidemic of malnutrition."
The contest, 'Start Something with Alesse' has awarded Alyssa $5,000, and will pair the young entrepreneur with a mentor who has experience in her field to provide guidance as her worthy project gets off the ground.
The prize money will allow her to launch her website, with an online sponsorship system that will empower those ready to push off the pounds to get started. She hopes that the online community will provide motivation and a support mechanism to those participating.
Alyssa graduates next year as a dietician, and plans to pursue a masters degree in business.
Alyssa graduates next year as a dietician, and plans to pursue a masters degree in business.
Monday, 19 March 2012
Research backs link between exercise and mental health
The physical benefits of regular exercise are often the most publicised, but while taking inches off your waistline, an active lifestyle has also been proven to do wonders for your emotional well-being.
According to Boston University psychology professor Michael W. Otto and Jasper A. J. Smits, associate professor of psychology at Dallas’s Southern Methodist University, one reason exercise positively affects mental wellness is that it increases the production of serotonin. Low levels of this neurotransmitter have been linked to depression, they write in their recent book Exercise for Mood and Anxiety: Proven Strategies for Overcoming Depression and Enhancing Well-Being.
Then there is the theory that exercise “whips your body into better shape” to handle stressors, they contend.
Exercise in itself is a stressor, forcing the body to adapt to the demands placed on it, and this kind of regular stress may help you be physiologically better at handling stress in general.
In their book, the two refer to several long-term, large-scale studies supporting the positive effects of exercise on mood.
A 2010 meta-analysis of 70 studies on the subject published in Annals of Behavioral Medicine, for instance, found that adults who reported sad or depressed moods—but not at levels that were considered psychiatric disorders—reported meaningful improvements in their mood as they started doing regular exercise.
A 2007 Psychological Medicine study of adolescents found that 16 percent of those who weren’t physically active developed an anxiety disorder over a four-year period compared to half that rate among those who exercised regularly.
Another study, from 2000 and published in Preventive Medicine, found that exercise is linked to less anger and “cynical distrust” as well as stronger feelings of social integration.
Perhaps the most convincing argument in favour of regular exercise for mood is also the simplest: unlike the goal of losing weight, the benefits of physical activity on a person’s mental state are almost immediate, Otto and Smits say. About 20 minutes into a workout, you start feeling better; that effect can last hours or even into the next day.
The authors don’t discount the role that medication and talk therapy can play in the treatment of conditions like depression and anxiety, and they emphasize that suicidal thoughts need immediate treatment. However, they argue that in many cases, exercise can function as the body’s own natural antidepressant.
Exercise is one component of the Canadian Mental Health Association B.C. branch’s Bounce Back: Reclaim Your Health program. Funded by the provincial Ministry of Health, the free program is geared to people with milder mental-health problems and helps them recognize and deal with signs of stress, low mood, and worry.
Some of the coping strategies are delivered through workbook materials and telephone coaching, with one being centred on using exercise to improve how you feel.
Planned exercise has been shown to boost mood, reduce tension and anxiety, and improve self esteem. Additional benefits include fun, social contact, structure provided in the day, plus wider long-term physical health benefits.
Psychologists Otto and Smits admit that sometimes even they find it tough to get off the couch and exercise. In their clinical practice, they’ve heard every excuse when it comes to avoiding physical activity: feeling too busy, tired, depressed, or unmotivated. They offer dozens of practical strategies to put intentions into action, such as bringing an audio book to reward yourself after the fact.
Exercise, they maintain, is your chance to approach the world with “appropriate selfishness—doing what you need to do to feel better today”.
“Keep this in mind as you think about your next workout,” they write. “You are doing it to feel less stressed, less down, and more relaxed. You are doing it for the sense of energy it provides and for the sense of being in tune with your body.…The key is getting out there and making your exercise a regular part of your life.”
According to Boston University psychology professor Michael W. Otto and Jasper A. J. Smits, associate professor of psychology at Dallas’s Southern Methodist University, one reason exercise positively affects mental wellness is that it increases the production of serotonin. Low levels of this neurotransmitter have been linked to depression, they write in their recent book Exercise for Mood and Anxiety: Proven Strategies for Overcoming Depression and Enhancing Well-Being.
Then there is the theory that exercise “whips your body into better shape” to handle stressors, they contend.Exercise in itself is a stressor, forcing the body to adapt to the demands placed on it, and this kind of regular stress may help you be physiologically better at handling stress in general.
In their book, the two refer to several long-term, large-scale studies supporting the positive effects of exercise on mood.
A 2010 meta-analysis of 70 studies on the subject published in Annals of Behavioral Medicine, for instance, found that adults who reported sad or depressed moods—but not at levels that were considered psychiatric disorders—reported meaningful improvements in their mood as they started doing regular exercise.
A 2007 Psychological Medicine study of adolescents found that 16 percent of those who weren’t physically active developed an anxiety disorder over a four-year period compared to half that rate among those who exercised regularly.
Another study, from 2000 and published in Preventive Medicine, found that exercise is linked to less anger and “cynical distrust” as well as stronger feelings of social integration.
Perhaps the most convincing argument in favour of regular exercise for mood is also the simplest: unlike the goal of losing weight, the benefits of physical activity on a person’s mental state are almost immediate, Otto and Smits say. About 20 minutes into a workout, you start feeling better; that effect can last hours or even into the next day.
The authors don’t discount the role that medication and talk therapy can play in the treatment of conditions like depression and anxiety, and they emphasize that suicidal thoughts need immediate treatment. However, they argue that in many cases, exercise can function as the body’s own natural antidepressant.
Exercise is one component of the Canadian Mental Health Association B.C. branch’s Bounce Back: Reclaim Your Health program. Funded by the provincial Ministry of Health, the free program is geared to people with milder mental-health problems and helps them recognize and deal with signs of stress, low mood, and worry.
Some of the coping strategies are delivered through workbook materials and telephone coaching, with one being centred on using exercise to improve how you feel.
Planned exercise has been shown to boost mood, reduce tension and anxiety, and improve self esteem. Additional benefits include fun, social contact, structure provided in the day, plus wider long-term physical health benefits.
Psychologists Otto and Smits admit that sometimes even they find it tough to get off the couch and exercise. In their clinical practice, they’ve heard every excuse when it comes to avoiding physical activity: feeling too busy, tired, depressed, or unmotivated. They offer dozens of practical strategies to put intentions into action, such as bringing an audio book to reward yourself after the fact.
Exercise, they maintain, is your chance to approach the world with “appropriate selfishness—doing what you need to do to feel better today”.
“Keep this in mind as you think about your next workout,” they write. “You are doing it to feel less stressed, less down, and more relaxed. You are doing it for the sense of energy it provides and for the sense of being in tune with your body.…The key is getting out there and making your exercise a regular part of your life.”
Friday, 9 March 2012
Another reminder of why you need to get moving!
We know you know, but here it is again: exercise is the most natural and easy way you can stay healthy and live longer. The first scientific study to show this was published in London, England, back in 1843. At that time, research had already revealed that the mortality rate of sedentary people was higher than that of those who were physically active. Now, outside of other factors like smoking, age and diet, we know that exercise considerably reduces the risks of today’s most common diseases, namely heart disease, type 2 diabetes and cancer... Not to mention the benefits on the most common psychological state in our times: depression. Here's a short reminder of some of the ways an active lifestyle benefits you:
Heart Disease
Overall, exercise reduces the risk of heart disease by more than 40% in terms of all major risk factors. People who are very active physically, such as marathon runners and triathletes, rarely suffer from heart disease. Exercise protects you in many ways: increased good cholesterol (HDL) and, with a lot of exercise, a drop in bad cholesterol (LDL); reduced blood pressure between 8 mm and 12 mm (sometimes enough to avoid medication) and reduced abdominal fat (the most dangerous fat for the heart). As well, exercise is a key part of post-heart attack treatment.
Cancer
Physically active people are less likely to end up with cancer than those of us who are sedentary. Should they have the misfortune of being hit with this disease, they have a greater chance of surviving, since their physical condition enables them to handle more the powerful and thus more effective treatments. The most common cancers whose risk is reduced by exercise: breast cancer (namely from the anti-estrogen effect of exercise) and colon cancer. The risk can drop by 30% to over 50%. No other prevention factor is as powerful! In the fight against obesity, exercise could also reduce the risk of developing cancers of the pancreas and oesophagus.
Type 2 Diabetes
This is the most common form of diabetes in the world. Exercise is effective prevention of diabetes, since it acts like a shot of insulin. It reduces blood sugar levels and improves the effectiveness of the available insulin. This results in the body being able to control its own blood sugar with less insulin. This hypoglycaemic effect is all the more apparent in endurance athletes. They produce up to two times more insulin than the average adult but maintain normal blood sugar levels. Moreover, when an overweight person loses weight, exercise attacks head-on one of the major risk factors of Type 2 diabetes: obesity.
Depression
Moderate aerobic exercise fights depression by letting people play an active role in improving their situation. Exercise helps make them feel more in control of their life. It is also believed that exercise affects us biochemically by freeing certain euphoric substances in the brain like endorphins and serotonin (anti-depressive effect). All in all, exercise practised regularly acts as a statin (a medication that lowers cholesterol levels), an antihypertensive, an anti-estrogen medication, a hypoglycaemic and an antidepressant. If you could put exercise into a pill, it would definitely be the most sold drug in the world, and the only one without side effects except for the odd ache or pain!
Heart Disease
Overall, exercise reduces the risk of heart disease by more than 40% in terms of all major risk factors. People who are very active physically, such as marathon runners and triathletes, rarely suffer from heart disease. Exercise protects you in many ways: increased good cholesterol (HDL) and, with a lot of exercise, a drop in bad cholesterol (LDL); reduced blood pressure between 8 mm and 12 mm (sometimes enough to avoid medication) and reduced abdominal fat (the most dangerous fat for the heart). As well, exercise is a key part of post-heart attack treatment.
Cancer
Physically active people are less likely to end up with cancer than those of us who are sedentary. Should they have the misfortune of being hit with this disease, they have a greater chance of surviving, since their physical condition enables them to handle more the powerful and thus more effective treatments. The most common cancers whose risk is reduced by exercise: breast cancer (namely from the anti-estrogen effect of exercise) and colon cancer. The risk can drop by 30% to over 50%. No other prevention factor is as powerful! In the fight against obesity, exercise could also reduce the risk of developing cancers of the pancreas and oesophagus.
Type 2 Diabetes
This is the most common form of diabetes in the world. Exercise is effective prevention of diabetes, since it acts like a shot of insulin. It reduces blood sugar levels and improves the effectiveness of the available insulin. This results in the body being able to control its own blood sugar with less insulin. This hypoglycaemic effect is all the more apparent in endurance athletes. They produce up to two times more insulin than the average adult but maintain normal blood sugar levels. Moreover, when an overweight person loses weight, exercise attacks head-on one of the major risk factors of Type 2 diabetes: obesity.
Depression
Moderate aerobic exercise fights depression by letting people play an active role in improving their situation. Exercise helps make them feel more in control of their life. It is also believed that exercise affects us biochemically by freeing certain euphoric substances in the brain like endorphins and serotonin (anti-depressive effect). All in all, exercise practised regularly acts as a statin (a medication that lowers cholesterol levels), an antihypertensive, an anti-estrogen medication, a hypoglycaemic and an antidepressant. If you could put exercise into a pill, it would definitely be the most sold drug in the world, and the only one without side effects except for the odd ache or pain!
Tuesday, 28 February 2012
Exercise to lose weight: time or intensity?
More and more people are turning to exercise to lose weight and stay healthy, but the same question often comes up: to lose fat, should we do moderate exercise for a longer period of time or vigorous exercise for a short period of time?
First, you should know that we are talking about aerobic exercise - the type of effort increases metabolism, which, in turn, increases calorie expenditure. These are the best exercises you can do to lose weight, and can be done at moderate or high intensity. Intensity is considered moderate if you are a bit hot and are breathing quicker than at rest. Intensity is high if you are hot and breathing quickly without actually becoming out of breath. Think cross-country skiing on flat ground, snowshoeing in shallow snow, speed-walking or light winter jogging, swimming, or using a cardiovascular exercise machine (stationery bike, elliptical machine, treadmill, step machine, etc.).
Focus on Duration
This is a realistic approach. If you want to lose weight, and you are not in shape, you will find it easier to do moderate exercise versus high-intensity exercise. Plus, you will be less likely to injure yourself, which is a risk when an unfit person starts straight into vigorous exercise. By putting the emphasis on duration, you give yourself the chance to exercise every day and control your weight. If you exercised intensely, you would have to sometimes take days to rest to allow your muscles to recuperate.
This being said, how long should you practise moderate aerobic exercise? The best thing to do during the first few weeks is to schedule in three ten-minute sessions of exercise (or two 15-minute sessions) during the day, if possible every day. The idea is to stimulate your metabolism two or three times a day, for a total of 30 minutes of moderate physical activity, which is the minimum amount of exercise recommended by experts for people to remain healthy. This plan will help you use up about 150 calories more per day, or 1,000 more per week. If you want to speed up weight loss and are very motivated, you can gradually increase your total exercise sessions to 45 minutes a day. You will lose, more or less, one pound of fat in less than 2.5 weeks as long as you do not increase the calories you eat.
Secondly: Intensity
After one month of moderate exercise, you will have improved your physical condition and started to lose weight. You can then think about increasing your training. There are two advantages to higher intensity exercises: better cardio and more calorie expenditure per minute. By doing more vigorous exercises, you also create a larger “energy debt” for your body. In other words, after doing so, your metabolism remains high and you continue to burn calories for two or three extra hours without lifting a finger! This post-exercise burn, often “forgotten” when calculating the number of calories used, is immense, especially if you exercise several times a week.
Compromising with Intervals
The major problem with intense exercise is that you could lose motivation in the long run. Therefore, it is worthwhile to integrate more intense work into moderate exercise sessions: in other words, interval training. Let’s say you speed walk at about 110-120 steps per minute. During your 10-to-15- minute session, walk even quicker for about 30 seconds every two minutes at a pace of about 130-135 steps per minute. You can apply the same principle to swimming, cross-country skiing, winter jogging or running on a treadmill. Why are intervals beneficial? They increase the number of calories burnt without increasing the time you exercise. In concrete terms, you will still be exercising for 30 minutes a day, but you will be burning 1,300 calories a week instead of 1,000.
In fact, interval training provides great results for those who want to lose weight and improve their health through exercise. A study at the Centre of Preventive Medicine and Physical Fitness at the Montreal Heart Institute confirmed the effectiveness of this type of exercise. Nine months after following the Kilo-Actif program, 62 obese people participating in the study lost an average of 5.5% of their body mass and 5.15% around their waist. Moreover, they had increased their physical ability by 15%. Their bad cholesterol (LDL) had dropped by 7%, and their good cholesterol (HDL) had climbed by 8%. And all that in under a year!
Move Every Day to maintain weight
Recently researchers at the Mayo Clinic in the USA revealed the essential role that daily physical activity plays in regulating our weight. Twenty subjects (10 slim and 10 obese) were equipped with a sophisticated system for evaluating daily calorie expenditure and then monitored for ten days. They noticed that the slim subjects burned approximately 350 calories more per day than their obese counterparts. Also interesting: the obese subjects were sedentary for two hours longer per day.
First, you should know that we are talking about aerobic exercise - the type of effort increases metabolism, which, in turn, increases calorie expenditure. These are the best exercises you can do to lose weight, and can be done at moderate or high intensity. Intensity is considered moderate if you are a bit hot and are breathing quicker than at rest. Intensity is high if you are hot and breathing quickly without actually becoming out of breath. Think cross-country skiing on flat ground, snowshoeing in shallow snow, speed-walking or light winter jogging, swimming, or using a cardiovascular exercise machine (stationery bike, elliptical machine, treadmill, step machine, etc.).
Focus on Duration
This is a realistic approach. If you want to lose weight, and you are not in shape, you will find it easier to do moderate exercise versus high-intensity exercise. Plus, you will be less likely to injure yourself, which is a risk when an unfit person starts straight into vigorous exercise. By putting the emphasis on duration, you give yourself the chance to exercise every day and control your weight. If you exercised intensely, you would have to sometimes take days to rest to allow your muscles to recuperate.
This being said, how long should you practise moderate aerobic exercise? The best thing to do during the first few weeks is to schedule in three ten-minute sessions of exercise (or two 15-minute sessions) during the day, if possible every day. The idea is to stimulate your metabolism two or three times a day, for a total of 30 minutes of moderate physical activity, which is the minimum amount of exercise recommended by experts for people to remain healthy. This plan will help you use up about 150 calories more per day, or 1,000 more per week. If you want to speed up weight loss and are very motivated, you can gradually increase your total exercise sessions to 45 minutes a day. You will lose, more or less, one pound of fat in less than 2.5 weeks as long as you do not increase the calories you eat.
Secondly: Intensity
After one month of moderate exercise, you will have improved your physical condition and started to lose weight. You can then think about increasing your training. There are two advantages to higher intensity exercises: better cardio and more calorie expenditure per minute. By doing more vigorous exercises, you also create a larger “energy debt” for your body. In other words, after doing so, your metabolism remains high and you continue to burn calories for two or three extra hours without lifting a finger! This post-exercise burn, often “forgotten” when calculating the number of calories used, is immense, especially if you exercise several times a week.
Compromising with Intervals
The major problem with intense exercise is that you could lose motivation in the long run. Therefore, it is worthwhile to integrate more intense work into moderate exercise sessions: in other words, interval training. Let’s say you speed walk at about 110-120 steps per minute. During your 10-to-15- minute session, walk even quicker for about 30 seconds every two minutes at a pace of about 130-135 steps per minute. You can apply the same principle to swimming, cross-country skiing, winter jogging or running on a treadmill. Why are intervals beneficial? They increase the number of calories burnt without increasing the time you exercise. In concrete terms, you will still be exercising for 30 minutes a day, but you will be burning 1,300 calories a week instead of 1,000.
In fact, interval training provides great results for those who want to lose weight and improve their health through exercise. A study at the Centre of Preventive Medicine and Physical Fitness at the Montreal Heart Institute confirmed the effectiveness of this type of exercise. Nine months after following the Kilo-Actif program, 62 obese people participating in the study lost an average of 5.5% of their body mass and 5.15% around their waist. Moreover, they had increased their physical ability by 15%. Their bad cholesterol (LDL) had dropped by 7%, and their good cholesterol (HDL) had climbed by 8%. And all that in under a year!
Move Every Day to maintain weight
Recently researchers at the Mayo Clinic in the USA revealed the essential role that daily physical activity plays in regulating our weight. Twenty subjects (10 slim and 10 obese) were equipped with a sophisticated system for evaluating daily calorie expenditure and then monitored for ten days. They noticed that the slim subjects burned approximately 350 calories more per day than their obese counterparts. Also interesting: the obese subjects were sedentary for two hours longer per day.
Thursday, 16 February 2012
The Most Effective Type of Exercise?
When it comes to getting off the sofa and moving around, anything is better than nothing. But experts have found that not all exercise is created equal.
When it comes to heart health, cardiovascular - or aerobic - exercise is what you need to focus on, with stretching and weight training playing a supporting role.
Good forms of cardiovascular exercise include swimming, which is an overall body workout and which really gets your heart pumping; walking, when done with purpose; and running, which is well known for its overall health benefits and has a great impact on heart health in particular.
If you prefer to exercise at a gym there are a great number of aerobic classes to choose from, including spinning, aerobics, Tae-bo and many more. You can also join a dance group and learn salsa or ballroom dancing, both of which are extremely good cardiovascular exercises and just so happen to be great fun.
The American Heart Association advises that whichever option you choose, to be effective you must do it regularly, three to four times a week, for a minimum of 30 minutes and it must increase your heart rate for the duration. You can also break your exercise sessions down to 10 minutes three times a day, if necessary.
And while weightlifting may make you look good on the outside, the experts advise that unless it is done in conjunction with aerobic exercise it will not have much of an impact on heart health.
Don't forget; The heart is a muscle, so the stronger it is, the more effective it will be in pumping blood around the body, improving oxygen transport and circulation.
And the more physical activity we do the better chance we have of lowering our blood pressure, and the less pressure there is on the heart the healthier it will be.
When it comes to heart health, cardiovascular - or aerobic - exercise is what you need to focus on, with stretching and weight training playing a supporting role.
Good forms of cardiovascular exercise include swimming, which is an overall body workout and which really gets your heart pumping; walking, when done with purpose; and running, which is well known for its overall health benefits and has a great impact on heart health in particular.
If you prefer to exercise at a gym there are a great number of aerobic classes to choose from, including spinning, aerobics, Tae-bo and many more. You can also join a dance group and learn salsa or ballroom dancing, both of which are extremely good cardiovascular exercises and just so happen to be great fun.The American Heart Association advises that whichever option you choose, to be effective you must do it regularly, three to four times a week, for a minimum of 30 minutes and it must increase your heart rate for the duration. You can also break your exercise sessions down to 10 minutes three times a day, if necessary.
And while weightlifting may make you look good on the outside, the experts advise that unless it is done in conjunction with aerobic exercise it will not have much of an impact on heart health.
Don't forget; The heart is a muscle, so the stronger it is, the more effective it will be in pumping blood around the body, improving oxygen transport and circulation.
And the more physical activity we do the better chance we have of lowering our blood pressure, and the less pressure there is on the heart the healthier it will be.
Friday, 10 February 2012
An active prescription
Good news, hot on the heels of our prize-giving events, where Dr. Steven Blair expressed concerns over physicians neglecting to recommend exercise: More and more U.S. adults are being told by their doctor to get out and get active, according to government survey released this week.Nearly 33 per cent of adults who saw a doctor in the previous year said they were told to exercise. That was up from about 23 percent in 2000, the Centers for Disease Control and Prevention reported.
The most dramatic - and surprising - increases were reported in patients age 85 and older. In 2000, about 15 percent were told by doctors to exercise. By 2010, almost 30 percent were getting such a recommendation. "It's very encouraging that doctors feel people at that age still have time to live and can make their health better," said Pat Barnes, a CDC health statistician who was lead author of the report.
The report was based on a survey of nearly 22,000 adults in 2010. The CDC then compared the results to similar surveys done in 2000 and 2005.
The doctors' advice may be getting through to at least some people. Other CDC data has found that about 51 percent of Americans said they exercise regularly in 2009, up from about 46 percent in 2001.
However, more than one third of U.S. adults are obese, a statistic that's held steady for nearly a decade.
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