Feet in Cycling

Our feet are made up of a total of 52 bones – 26 in each foot – and that is one quarter of the total number of bones in the entire human body. It is no wonder that there is a profession, i.e. podiatry, in charge of looking after our feet. (Photo credit: My Human Body) The biomechanics (or mechanical structure and function) of the foot is complex due to the number of joints involved, and our feet function quite differently in a weight-bearing versus a non-weight-bearing setting. In a weight-bearing activity such as walking or running, there are three phases completing the cycle of the foot going from heel to toe. During a non-weight-bearing activity such as cycling, the foot does not go throu

Butter or Margarine? Good Fats?? Bad Fats???

Butter or Margarine? Over the years I have always been asked this question. It’s a question that’s been probably around ever since margarine was invented! To understand this better, we will have to look into the different types of fats in our diet. To start off, let’s have a look at the differences between butter and Margarine. Differences Between butter and Margarine: Butter Been around for thousands of years Derived from the churning of fresh or fermented dairy cream or milk Contains Milk proteins, water and fat Contains ~80% fat, of which 65% is saturated Contains ~4-5g of natural trans-fat Margarine Been around since 1869 Derived through esterification of a blend of vegetable oils, emuls

Glycemic Index - GI

Carbohydrates are an essential macronutrient in our diets. However, not all carbohydrate foods are equal. According to the definition by the “home of the glycaemic index” at the University of Sydney, “The glycemic index (GI) is a ranking of carbohydrates on a scale from 0 to 100 according to the extent to which they raise blood sugar levels after eating. Foods with a high GI are those which are rapidly digested and absorbed and result in marked fluctuations in blood sugar levels. Low-GI foods, by virtue of their slow digestion and absorption, produce gradual rises in blood sugar and insulin levels, and have proven benefits for health.” Adapted from How do you tell if a food

Diabetes and the Role of Physical Activity

Diabetes is a permanent disease, which develops either due to the inability (type 1) or inefficiency (type 2) of the body’s ability to produce or manage insulin and subsequently blood sugar levels. Insulin is sometimes described at the “key” to energy production, since it allows sugar to enter cells and be used for energy. Diabetes is the fastest growing chronic condition in Australia, with one person diagnosed every 5 minutes. Of these, 85-90% have type 2 Diabetes. (1) There are a number of factors that place us at an increased risk of developing Diabetes. Some of these, such as our family history, genes and age we do not have the power to change. Yet the majority of risk factors such as; w

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