Creatine, has been the most controversial nutritional supplement most likely of all time. The amount of research and studies that have been conducted on Creatine clearly shows the many beneficial uses for health, fitness and longevity. Unfortunately, politics and substantiated scare stories have given Creatine an air of uncertainty to its clear and proven value.

Even though Creatine offers an array of benefits, the majority of people consider it as a supplement for bodybuilders and power athletes to gain strength and muscle. Creatine is proving to be one of the best, safe and well used and researched supplements with a wide array of uses.

Creatine is a nutrient that is naturally formed in our bodies. It is made from the interaction of 3 amino acids , arginine, glycine and methionine. Approximately 95% of our bodies creatine supply is located in the skeletal muscles. Creatine helps provide the energy our muscles need to move and more speciafically, movements that are quick and intense. This is why Creatine has been so beneficial for athletes for short duration sports, such as sprinting, weight lifting and various anaerobic activities. Besides Creatine’s positive effect on energy, Creatine may increase protein synthesis and increase cell hydration.

Noted improvement from creatine supplementation can be seen during the first week of use. However, as beneficial as creatine is, it can only do so much on its own. Your muscles will improve in volume but that is partially due to the increase of fluid inside your muscle cells. The greatest retention in lean muscle mass is achieved when individuals exercise. Creatine makes extended and harder exercise possible because it increases the amount of fuel available for muscular contraction. Short term creatine supplementation is reported to improve maximal power and strength work with maximum effort in muscle contractions and sprint performance. Long-term supplementation of creatine or creatine containing supplements are reported to promote greater strength gains, sprint performance and fat free mass from training. While not all studies report ergogenic benefits, most indicate that creatine is an effective nutritional supplement.

Besides creatine having a positive effect on athletic and strength performance, creatine has been used successfully to treat numerous health conditions such as Sarcopenia (loss of muscle, particularly prevalent in older people), fatigue, inflammation, brain function and trauma recovery, neuromuscular diseases, neurological protection and heart function. In addition to these Creatine has also been used safely and successfully to raise growth hormone naturally, reduce homocysteine levels and treat chronic fatigue and fibromyalgia.

In regards to safety of Creatine, the only documented side effect from creatine supplementation reported in scientific and medical literature has been weight gain and potentially an increase in anterior compartment pressure (muscle bulging), although no safety study has reported such a side effect. There has also been anecdotal reports and concerns that creatine supplementation may promote muscle cramping, dehydration, increased susceptibility to muscle strains, long term suppression of creatine synthesis or unknown long term side effects. Over the last several years, a significant amount of research has been conducted to examine the validity of these concerns. This research has indicated that short and long term creatine supplementation does not appear to negatively effect endogenous creatine synthesis, renal and liver function, muscle and liver enzyme efflux, blood volume, and electrolyte status, blood pressure or general markers of health. Additionally, recent research does not support contentions that creatine supplementation during intense training in hot or humid environments predisposes athletes to an increased incidence of muscle cramping, dehydration or musculoskeletal injuries such as muscle strains.

More than any other meal, breakfast is an investment in good health. Eating in the morning helps you stay focused and energized through busy days. Breakfast increases the likelihood of meeting recommended daily doses for essential vitamins and minerals that help prevent disease. Individuals who eat breakfast are less likely to be overweight and more likely to exercise than non-breakfast eaters. Preparing a healthy breakfast is easier than you might think, not matter how busy your schedule. Just aim to incorporate the following 5 elements of better breakfasts into your morning meal.

1. EAT MINDFULLY: Sit to eat – even for 5 minutes – and try to focus only on enjoying your meal, savoring the flavours and aromas. If you’re eating while rushing around – getting yourself or kids ready for the day – you won’t feel like you’ve had a meal. No time for breakfast at home? Bring a portable meal to your work and eat at your desk before you begin answering e-mails or returning phone calls.
2. INCLUDE LEAN PROTEIN: A scone or bagel may be tempting, but if you eat only refined carbohydrates, you’ll likely be hungry again in one or two hours. Include lean protein in your morning meal. It is digested at a slower rate than carbohydrates, which keeps blood sugar levels steady – and helps you feel satisfied longer.
3. FILL UP WITH FIBRE: For guaranteed breakfast satisfaction, pair lean protein with a serving of fibre-rich carbohydrates. Go for whole grain breads and cereals. To boost fibre further add a piece of fruit to your breakfast. These fiber rich carbohydrates will help to lower cholesterol and provide a long lasting source of energy, so you continue to feel fueled several hours after eating.
4. FRONT-LOAD YOUR DAY WITH NUTRIENTS: Make your breakfast the biggest and most nutritious meal of the day. Keep a variety of whole foods on hand, including fruits, vegeatables, nuts, seeds, whole grains and lean proteins. To ensure you are getting enough nutrients take a good quality multi-vitamin and mineral supplement.
5. SAVOR YOUR FAVORITE TASTES: If you don’t like what your eating you won’t stick with it. If your choices aren’t the most nutritious, make some small tweaks to make them more healthy. A quick and convenient breakfast is to make a breakfast smoothie. Use a combination of fresh fruit, yogurt and even a serving of protein supplement to make a complete nutritious breakfast.

 Use these 5 tips for a healthy breakfast and you’ll have much more energetic and productive days. And remember to have fun!

The most common injury that I see on a regular basis are back injuries. Back injuries and pain can be avoided by following these top 6 tips for a pain free and strong and healthy back.

1. Stay Flexible.  Lack of mobility is the most common cause of back pain. If you work in a sedentary job, get up every 20 – 30 minutes and stretch out for a few seconds or grab a drink of water to loosen up. See a qualified fitness or yoga instructor for some safe stretching routines.
2. Stay Strong.  Go swimming or try rowing or get an exercise rountine at your local gym to strengthen and tone those back muscles. Don’t forget to work your abdominal muscles as well as they provide support for the back. 
3. Watch Your Weight.  Putting on a lot of (fat) weight over a short period of time can place stress on the body by tilting the pelvis forward and overloading the spine
4. Have a Deep Tissue Massage. Tight muscles eventually lead into a state of fibrosis and scar tissue which cause knots in the muscle. When this happens the muscles are dysfunctional and immobile which then creates back pain. Deep tissue vs a lighter aromatherapy or spa massage will bring much better results.
5. Stay Hydrated. The discs in your spine are fluid filled and provide protection between your spinal vertebrae. When properly hydrated you will find less back discomfort.
6. Watch your posture and bend your knees.  Some of the biggest problems of back pain are because of a slouched posture and not bending your knees when picking up items. Bend first, then rotate after, and make sure you stand close to the load you are lifting.

Follow these 6 healthy back tips and you’ll have a much stronger and pain free back!!

Regular physical activity is an important part of effective weight control, longevity and natural radiance and beauty. Exercise also helps prevent many diseases and improve your overall health. By making physical exercise a part of your daily routine you will maintain a youthful appearance and feel the benefits exercise has to offer.

The health benefits of regular exercise are:

• Heart Disease and stroke prevention – Daily physical activity can help prevent heart disease and stroke by strengthening your heart and raising your good cholesterol levels and lowering your bad cholesterol levels and improving blood flow throughout the body to provide a steady course of nutrients and oxygen.
• Reducing Blood Pressure – Regular exercise reduces blood pressure in people with high blood pressure and hypertension.
• Diabetes – By reducing body fat, physical activity can help to prevent and control type 2 diabetes.
• Back Pain – By increasing muscle strength and endurance and improving flexibility and posture, regular exercise provides balance and stability throughout the body.
• Osteoporosis – Regular weight bearing exercise promotes bone formation and may prevent many forms of breaks and falls from weakened bone structures.

On top of these great health benefits regular exercise may also help with:

• Reducing depression and anxiety
• Building and maintaining muscles, bones and joints.
• Reduce risk of developing various types of Cancer
• Enhancing work, recreation and sporting performance

As you can see, there are many benefits to exercise which will help you live a more balanced and energetic life. So get out there and move. Take a walk, play actively with your kids, walk up the stairs instead of taking the elevator, walk or bike instead of driving, get to the gym, take a yoga class join a hiking club. Do whatever it takes to move your body and I promise you that you will have a lot more energy and feel great! And Remember to have fun!