Origins and Insertions - Some basic anatomy and physiology for those who exercise.

I love to know the story.....So, when I exercise what motivates me is to have an understanding of the science.  Information is power.  So here is a small lesson in anatomy. With respect, I am keeping this simple.  We are, after all,  not studying surgery. I don't see the need to give the full Latin names to the muscles when we discuss them in exercise class, but rather use the common names for the sake of understanding.  Nonetheless, I do think, for  those who want to exercise, it is helpful to understand some very basic bio mechanics.

Our skeletal muscles are those which move the limbs and joints of the body.  when they do, the skeletal muscles cross over one or more joints in order to flex or extend a particular joint.  For example, bending the elbow requires biceps contraction, straightening the elbow requires the contraction of triceps.  Muscles are attached to bones by virtue of tendons. The tendon which attaches to the bone closer to the centre of the body is called the origin and the tendon at the far end of the muscle is called the insertion. As a general rule, the origin site is fixed, and does not move, and the insertion site does the moving.

And another thing, muscles work when they contract, and a muscle is designed to contract.  When they do so they exert force on the bones.  Thus we see an increase in bone density at the origin and insertion sites.  For example, there are muscles that assist us in standing by contracting at the hip. Although we do talk about stretching muscles, say, at the end of a workout or in a yoga class, muscles do not stretch themselves they are stretched by the contraction of their opposing or "antagonist" muscle.

Here is a link to a great little anatomy class on line,  which includes helpful, easy-to-understand video clip. < origin and insertion>

I loved studying this stuff, it is fascinating.  For those who love the science, there are many opportunities to study,  A TAFE course, or of course, on line.

Keep those skeletal muscles moving, you know you want to..

Where do you find Calcium these days.

Less than half the adult population gets the correct amount  daily calcium.It is all very well to talk about the daily calcium requirement, but where do you get calcium, these days.  Which are the foods rich in calcium. Here is a link to the website's PDF table of the calcium content of food:- http://www.osteoporosiscalcium food table

I suggest you take a look at the Osteorosis website.http://www.osteoporosis.org.au/calcium.  There are great ways to increase your dietary calcium.  Here, I am quoting this great osteoporosis website.

Tips

• Dairy foods contain a high level of calcium which is easily absorbed – include 3 serves per day in your normal diet eg: glass of milk (250 ml), tub of yoghurt (200 g), slice of cheese (40 g). Low fat options contain similar levels of  calcium.

• Try canned salmon or sardines which contain bones rich in calcium

• Use yoghurt in soups or salads

• Add milk or skim milk powder to soups or casseroles

• Try soy based products and tofu that contain calcium 

• Include broccoli, mustard cabbage, Bok Choy, silverbeet, cucumber, celery and chick peas in your regular diet

• Eat more almonds, dried figs and dried apricots

• Products fortified with calcium (e.g. some breakfast cereals) can help improve your calcium intake

Calcium- do we absorb everything?

I love rhubarb so much that I grow it in the vegie patch, but see below, Rhubarb is one of those foods which interfere with the uptake of calcium.  Who knew? 

-Not all the calcium we consume is absorbed. It is normal for a small amount of calcium to be lost and excreted. This is factored into the recommended intake for your age. However other factors can lead to an abnormally low level of calcium absorption and should be discussed with your doctor, for example:

• Low vitamin D levels

• Excessive caffeine and alcohol

• Diets high in phytates (eg: some cereals and brans) or oxalates (eg: spinach, rhubarb)

• Certain medical conditions (eg: coeliac disease, kidney disease) and certain medicines (eg: prednisone, prednisolone)

Osteoporosis Australia recommends you try to obtain the calcium you need from your diet. When this is not possible a supplement may be required. Osteoporosis Australia recommends doses of 500-600 mg per day, supplementation in this range is considered safe and effective.
Is calcium enough?

Calcium Supplements

The most common supplements are calcium carbonate, calcium citrate or hydroxyapatite. Supplements may take the form of oral tablets (swallowed), effervescent tablets, chewable tablets or soluble powder.

Calcium supplements are usually well tolerated and are sometimes combined with vitamin D supplements (as required). Take supplements as directed and talk to your doctor or pharmacist if you have any queries.

Calcium is just one of the essential ingredients for taking care of your bones. For people diagnosed with osteoporosis (including those who have experienced a fracture) calcium alone is not sufficient to prevent fractures. Osteoporosis treatment is also required, as advised by a doctor. It is common for doctors to prescribe calcium supplementation to accompany treatment.

MInd your Calcium - Habit of the Week

Every day, our bodies require calcium.  Every single muscle contraction has an ion of calcium as the gatekeeper at the junction or interface of the nerve and muscle.  So our daily requirement of calcium is very important because, not only exercise, but all the big muscles involved in digestion, circulation,  breathing, all require calcium. Even the very smallest muscle contractions like those involved in facial expressions or blinking etc etc all require a calcium ion.

So if dietary calcium intake does not meet this need, then the calcium is taken from the bones, which is known also as the storehouse of calcium.

It is essential to get the calcium we need each day - but how much.  It varies with the stages of life.
Young people are still building up their bone density.  Pregnant women need extra calcium

Here is the chart for adults:-

Age	EAR	RDI
Men
19-30 yr	840 mg/day	1,000 mg/day
31-50 yr	840 mg/day	1,000 mg/day
51-70 yr	840 mg/day	1,000 mg/day
>70 yr	1,100 mg/day	1,300 mg/day
Women
19-30 yr	840 mg/day	1,000 mg/day
31-50 yr	840 mg/day	1,000 mg/day
51-70 yr	1,100 mg/day	1,300 mg/day
>70 yr	1,100 mg/day	1,300 mg/day

and for children and adolescents:-

Age	EAR	RDI
All
1-3 yr	360 mg/day	500 mg/day
4-8 yr	520 mg/day	700 mg/day
Boys
9-11 yr	800 mg/day	1,000 mg/day
12-13 yr	1,050 mg/day	1,300 mg/day
14-18 yr	1,050 mg/day	1,300 mg/day
Girls
9-11 yr	800 mg/day	1,000 mg/day
12-13 yr	1,050 mg/day	1,300.   mg/day
14-18 yr	1,050 mg/day	1,300 mg/da

From "Nutrient Reference Values for Australia and New Zealand"Here is a link to the article which contains these tables. https://www.nrv.gov.au/nutrients/calcium

This week's habit is to take a look at your dietary calcium.  

Good food, quality food, means a good diet - Words of Wellness

I am reading a great book.  Whoops I am reading the work of writers with whom I  agree. again.. Naughty. I know.  I love this book

"The French Don't Diet Book" by Dr Will Clower, who is an American neuroscientist. He does a spell of work in France and notices that the French eat really well, cheeses, bread, wine, beautiful seasonal food from fresh markets, BUT they are not over weight.  He quotes the 2008 figure11.3%  rate of obesity.

This is the French paradox.  It is famous.  It is, of course, the Mediterranean diet, lots of fresh fruit and veg, fish, dairy and a small amount of meat.The Mediterranean diet is considered one of the best in the world.

But Dr Clower goes deeper.  He also reflects upon the mega industrial food industry of his own country, the U.S.A. He marvels at how scientists have made a raft of artificial flavours low carb bread.  LOW CARB BREAD.
When I mentioned this in class this week, one of the class participants mentioned that they helped to put on their granddaughter's 18th birthday party.  They cooked heaps of good food which the party guests mostly refused to eat, because it had carbs.  They drank lots of beer instead.

Back to the French.  The books suggests these four ideas

Four Steps towards a healthier French-inspired diet, . not a diet, way of life.

Eat Real Food - not processed industrial laboratory inventions.  An example - strawberry flavouring.

Mind how you eat - Small quantities - seat and eat slowly, pay attention
.
Reduce Stress induced eating - You know what that is. And no regrets.  No diets, no skipping entire food groups, no calorie counting.

Be active without exercise.  Ouch...The french walk everywhere. Everywhere. Shop every day. live on the third floor of their appartment building, and of course, no lifts..  

I just want to be adopted by a nice french family.... I promise I'll be good.

Read the darn book yourself "The French Don't Diet Book" by Dr Will Clower.  I love it

Draw up your Golden Thread - Habit of the Week

This habit comes from Tai Chi.  When you prepare for tai chi practise you pull upwards through an imaginary thread.  This thread goes from soles of your feet through your spine and up through the crown of the head.  When you pull upwards, it helps with every part of your posture, especially the alignment of your head.

There is two important considerations.  While drawing up through the centre, it is important to also remember the relaxation of Tai Chi.  When we are tense, the flow of energy is blocked. So let's draw up while relaxing the shoulder girdle.  Let those shoulders relax down the back.  And relax the pelvic girdle and let the tail bone sink or drop down just a centimetre, as if you were perched on a high seat.
This weeks habit, draw up your golden thread.

Cairns String Ensemble

Fantastic Young Musicians really got us off to a great start in Cairns Council Civic Chambers

Great Job

Some Walking Cane Action in Cairns

During my presentation in Cairns Civic Council Chambers I strutted with my golden cane

Wielding the Cane in Cairns Council Civic Chambers

Melt your shoulder blades down the back - Habit of the Week

Our posture really matters.  How we sit and stand affects our mood.  However, we shouldn't stand at attention all day.  This week's habit seeks to change our posture while we relax.


So this week's habit. When we relax, let our shoulder blades melt down the back. Normally as we get tired and relax, our shoulder blades curl forward and over the top.  Instead, let's be mindful while relaxing sink the shoulder blades down towards the waist.

Habit of the week - Melt the shoulder Blades down the Back.

Cairns Fm 89.1

John Ehm, Michael, Ann Lear 

Michael's Show "At your Service" features a different local group each week.  It was fun ..  It is interesting to see how much goes on behind the scenes on radio.  Cueing in and out the music, linking to the news and weather.  very busy and interesting.  And always the hosts sound so calm..  Bravo Michael.   Thanks for inviting us. And as for me, no one could see me waving my hands about, Italian style.

Join the online group to learn about personal safety - I did

The Group  -  Brisbane Safe Steppers is an online community who are interested in taking responsibility for personal safety.  I am keen to learn how to go for my walk, and to encourage others to be able to do their own walk in safety.

The group convenor is Philippe and he has had decades of experience in safety, firstly as a martial arts instructor and as law enforcement officer for many decades.

Here is the link Brisbane-Safe-Steps.  There are regular articles for members which are full of great tips.

I took part in one of the monthly workshops in Brisbane, last weekend.  It was fun - I met up with some of the walking cane "Jedi's", who are brilliant. (and they probably would understand the "Jedi" reference ....ha)
I had a ball, playing on the balance beams............  I love that stuff.

a

At 7th Brigade Park, Chermside

As well, as usual I learnt a couple of interesting things.

1. When someone asks "what time is it?"  they do not/ should not be in your personal space.  So you are not obliged to answer if they do... Looking down at your watch can make you vulnerable for a split second
2. Deflect. Being able to stand side on, quickly to deflect an unwanted advance can be more useful than standing your ground.  Think of the agile movement of a bullfighter.
3. One of the participants at the workshop is a runner, and she got some great tips about personal safety while running, including the use of a small torch.  By just flicking it off and on, could provide enough distraction for you to get away from danger.  Also tips on buying the right shape torch for a runner's safety.  Me.  I had a glove in each pocket.  My sister, Terri, said I'm packing heat..... ha.  

This stuff is really helpful.

Take a look at the link above.  I recommend joining.  It is safe. You can rest assured your privacy is safeguarded if you do join. and there are lots of good ideas, posts and comments .

Here is the next workshop 

Upcoming Meetups

• Friday, July 31, 2015 5:30 PM

  Sandgate-Shorncliffe Full Moon Night Walk

  
  
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