Want to get healthier by eating at home, but just don't have the time or effort? Or think you don't? Follow these tips (provided in part by Health Magazine) to shape up your kitchen, and yourself.
1. NO SODA
I gave up soda years ago. I honestly didn't think I could do it, because my family ran on it. You think you need need need it, can't live without it: but it's just like any other addiction that isn't healthy for you. And yes, while Diet Soda has no calories - it doesn't have anything good for you either. It's still full of sugar and causes bloating. IF you need the caffiene - try replacing your soda with Iced Green Tea - it's antioxidants can help boost metabolism and burn more ab fat when combined with exercise. If you don't like Green Tea - try this recipe: 2 Quarts of Brewed Green Tea (8 cups) with orange, lemon and lime slices. If it's not sweet enough for you, try adding some nectar honey :-)
2. Cheese it Up
Don't buy fat-free cheese if you're a cheese lover and don't want the calories. It tastes like crap and you know it. Replace your fat-free cheese with organic 2% varieties (feta, cheddar, etc). Fat free cheeses don't contain the polyunsaturated fatty acids found in full-fat or reduced fat organic dairy products that have been shown to diminish belly fat. Remember, cheeses are still high in fats so don't go crazy on the cheese platter - self control is a must.
3. Ground Turkey!!!
You've seen my recipe for Turkey-Turkey burgers - if not, please go here. In general, you should stock up on lean ground turkey and lean turkey breast instead of regular turkey which can include the skin (more saturated fats!!). Other lean meats you can stock up on are pork tenderloin, skinless chicken breast and top round roast. Don't think you're routine will get boring just because you've eliminated fatty meats (and red meat :-( ). Adding the right spices and side dishes will help compliment lean meats and provide for a tasty and satisfying meal.
4. Add some Spice!
Use fresh salsa's, cayenne pepper hot sauce, and other hot spices on your meals. Capsaicin (the zing) has been shown to boost metabolism (small amount of studies) AND it's calorie Freeeeeee! If you don't like spicey things, I can't help you here (not yet anyway).
5. Pre-Pack your Fruits and Veggies!
So you've gone shopping for the week, you've got a head of broccoli, four peppers and some asparagus and you're thinking - if only these would cut themselves... Well, since you've been productive, continue onwards and cut away. Pre-cut all your veggies (or separate your fruits) and put them into fridge/freezer safe Tupperware. Then, by tomorrow you've got a side dish or two for all your meals and your main work will be the dishes instead of prep time. Don't forget you can freeze those fruits and bake'm later to make a delicious dessert. Yummy!
Other things you can do to help skinny your kitchen are to keep your knives easily accessible, invest in a steamer (goes in the pot, costs about $10), get a blender (make shakes, soups, dressings), declutter, ditch the stools and ad a speaker for your i pod or other music playing needs - because shaking it to cooking will help you burn more calories and make the daunting boredom of cooking (if you're that person) so much more fun. Just remember to put a timer on when you're cooking and make it loud if you're playing music. Furthermore, you can do "fun things" like squats in between baking sessions, kitchen counter push-ups, stationary lunges AND i you're mixing, a fun forearm burn!
Tuesday, April 26, 2011
Monday, April 25, 2011
Chicken: Organic or No?
There are many tops on buying organic. Primarily, what items should I buy that are organic and what is a big waist of money? When it comes to chicken, here are the arguments from the Food-Safety Experts and Dietitians.
Food Safety-Experts say:
(1) The Organic Label Guarantees Certain Standards: Organic chicken growers are legally prohibited from using sewage sludge as fertilizer, synthetic chemicals not approved by the National Organic Program of the US Department of Agriculture (USDA) or genetically modified organisms (GMOs) (any plant, animal or microorganism that has been altered through genetic engineering - in the production process. Chickens labeled as natural on the other hand, don't necessarily meet those standards.
(2) Buying Organic may Help Prevent the Spread of Antibiotic-Resistant Bacteria: When you crowd chickens together indoors, the way conventional growers do, they're more likely to produce infectious bacteria, which is why non-organic chickens are fed antibiotics as a norm. Food Safety experts think this causes a drug-resistant strain of bacteria, that are normally killed by the heat of cooking, but can be spread by people who work with the birds. "USDA Organic" chickens are allowed access to the outdoors; they are given antibiotics only to prevent pain or death, after which they are no longer considered organic.
(3) Organic is Healthier: One study found that organic chicken contained 38 percent more heart-healthy Omega-3 fatty acids. Eating organic chicken may also lower your food-poisoning risk. In a 2010 study, fewer than 6% of organic birds were infected with salmonella, compared with almost 39 percent of conventional ones.
The Dietitian Says:
(1) There is no Major Nutritional Difference: While some studies do show that organic chicken has more Omega-3 Fatty Acids, chicken is low in fat to start with, so you're not getting much either way. Beyond that, conventional and organic will give you the same nutritional product - both are good sources of protein.
(2) Organic may Contain Less Salt and Other Additives: Many conventional and even natural chickens - but not organic ones - are injected with water, salt and preservatives to add moisture and boost flavor. Check the ingredients label for salt or other additives. The upshot is higher in sodium.
(3) There are other foods worthier of your organic dollar: If you can't afford to buy everything organic, buy fruits or veggies like apples, peaches, spinach, strawberries and sweet bell peppers, which often have the highest pesticide residue.
When it comes to buying organic, stick to buying it if you can afford it. But at the end of the day, it's not going to hurt you to buy what you've been buying, and what the rest of the world has been buying for decades. Just remember to wash your fruit and veggies before you eat them, as well are your meats and poultry. It's very important to rinse off ALL your foods before you eat them.
Health Magazine has some advise for you! Based on nutrition alone, organic chicken isn't worth the extra money, but it is if you are WORRIED about food poisoning, GMOs, or how the chicken was raised. To make sure any kind of bird is safe to eat: Note whether it's plump (good) or dry (bad), and check to make sure it's not close to the 'sell by' date. Chicken is the most perishable meat, so when in doubt - sniff it - and throw it away if it smells off.
Food Safety-Experts say:
(1) The Organic Label Guarantees Certain Standards: Organic chicken growers are legally prohibited from using sewage sludge as fertilizer, synthetic chemicals not approved by the National Organic Program of the US Department of Agriculture (USDA) or genetically modified organisms (GMOs) (any plant, animal or microorganism that has been altered through genetic engineering - in the production process. Chickens labeled as natural on the other hand, don't necessarily meet those standards.
(2) Buying Organic may Help Prevent the Spread of Antibiotic-Resistant Bacteria: When you crowd chickens together indoors, the way conventional growers do, they're more likely to produce infectious bacteria, which is why non-organic chickens are fed antibiotics as a norm. Food Safety experts think this causes a drug-resistant strain of bacteria, that are normally killed by the heat of cooking, but can be spread by people who work with the birds. "USDA Organic" chickens are allowed access to the outdoors; they are given antibiotics only to prevent pain or death, after which they are no longer considered organic.
(3) Organic is Healthier: One study found that organic chicken contained 38 percent more heart-healthy Omega-3 fatty acids. Eating organic chicken may also lower your food-poisoning risk. In a 2010 study, fewer than 6% of organic birds were infected with salmonella, compared with almost 39 percent of conventional ones.
The Dietitian Says:
(1) There is no Major Nutritional Difference: While some studies do show that organic chicken has more Omega-3 Fatty Acids, chicken is low in fat to start with, so you're not getting much either way. Beyond that, conventional and organic will give you the same nutritional product - both are good sources of protein.
(2) Organic may Contain Less Salt and Other Additives: Many conventional and even natural chickens - but not organic ones - are injected with water, salt and preservatives to add moisture and boost flavor. Check the ingredients label for salt or other additives. The upshot is higher in sodium.
(3) There are other foods worthier of your organic dollar: If you can't afford to buy everything organic, buy fruits or veggies like apples, peaches, spinach, strawberries and sweet bell peppers, which often have the highest pesticide residue.
When it comes to buying organic, stick to buying it if you can afford it. But at the end of the day, it's not going to hurt you to buy what you've been buying, and what the rest of the world has been buying for decades. Just remember to wash your fruit and veggies before you eat them, as well are your meats and poultry. It's very important to rinse off ALL your foods before you eat them.
Health Magazine has some advise for you! Based on nutrition alone, organic chicken isn't worth the extra money, but it is if you are WORRIED about food poisoning, GMOs, or how the chicken was raised. To make sure any kind of bird is safe to eat: Note whether it's plump (good) or dry (bad), and check to make sure it's not close to the 'sell by' date. Chicken is the most perishable meat, so when in doubt - sniff it - and throw it away if it smells off.
Saturday, April 16, 2011
Preventing Cancer
The American Institute for Cancer Research conducted an evidence based review of the world literature and issued its first report in 1997. The National Cancer Institute followed with evidenced-based overviews of cancer prevention. The World Health Organization International Agency for Research on Cancer recently published a series of handbooks on cancer prevention in relation to dietary factors.
The recommendation remains to consume between 20-35% of calories from fat, emphasizing heart-healthy monounsaturated and omega-3 fats, while limiting saturated and trans fats. Fat is more calorie-dense than carbohydrates and protein, and eating more high-fat foods is likely to promote weight gain. The best strategy to lower the risk for cancer and heart disease is to consume a diet high in a variety of fruits, vegetables, whole grains and beans but low in saturated and trans-fats, maintain a healthy weight, and stay physically active.
The NCI Cancer Commission of the National Academy of Sciences published a report in 1982 that provided available evidence and subsequent conclusion that most major cancers are influenced by dietary patterns. In addition, the Diet, Nutrition and Cancer spurred various national recommendation for the development of research agendas on investigation of the diet-cancer link, including expansion of basic research on molecular and cellular nutrition, identification of foods and dietary constituents that may alter cancer risk, and elucidation of the mechanisms by which these dietary constituents modulate cancer risk.
Cancers are largely preventable and the most effective methods for reducing risks are to avoid tobacco use, to consume an appropriate diet and to limit exposure to occupational and other environmental carcinogens. 30-40% of cancer cases worldwide are preventable by feasible dietary means. There is sufficient evidence in humans that avoidance of weight gain has a cancer-preventative effect with regard to cancers of colon, breast (postmenopausal), endometrium, kidney (renal cell) and esophagus (adenocarcinoma).
Consumption of fruits and vegetables lowers the risk of gastrointestinal cancers (mouth and pharynx, esophagus, stomach and colorectal). Vegetables and fruits should provide 7% or more of total energy annually; and consumption of 400-800g (15-30oz) or 5 or more servings per day of a variety of vegetables and fruits are recommended. You should have either 5-9 servings per day or 400g/d of fruit/veggies, including fiber.
Post-Race Recovery Meal
The principles of a post competition recovery meal include the following: Carbohydrate-rich meal within two hours after endurance as glycogen synthesis is the greatest at this time; Repeat the meal over the next two hours; choose foods from the high glycemic index; aim for a three-to-one carbohydrate-to-protein meal and remember to replace fluids and electrolytes. It is important to get an adequate amount of carbohydrates soon after exercise to replenish muscle glycogen.
Option 1: one Regular Bagel with two tbsp of peanut butter, and eight ounce glass of fat free milk, one medium banana. Option 2: one packet of carnation instant breakfast, an eight ounce glass of fat free milk, one medium banana, one tbsp of peanut butter – all blended together until smooth. Option 3: one can of GatorPro.
Pre-Competition Meal
The key principles of the Pre-Endurance (or pre-competition meal”) include the following: low fat (<25% of energy intake), little fiber to prevent bloating, gas or the runs, moderate protein, minimal or no fatty and fried foods and high carbohydrates. The meal should be eaten 2-4 hours prior to the event. If eaten 1-2 hours beforehand, a blended or liquid meal is recommended. The meal should also do the following: all for the stomach to be relatively empty at the start of competition; help prevent or minimize gastrointestinal distress; avoid sensations of hunger, lightheaded or fatigue; provide adequate fuel supplies, primarily carbohydrates in the blood and muscles, and provide an adequate amount of body water. Therefore, avoid spicy foods, beans or other GI distress causing foods, and avoid high sugar foods as they may cause cramps or nausea.
The Pre-Competition Meal should optimize training. Do this by consuming a daily diet rich in nutrient-dense carbohydrates and high quality protein in order to provide adequate energy for muscular activity and maintenance of an optimal body weight and composition. The diet should also provide adequate amounts of vitamins, minerals and other nutrients to help maintain optimal immune system functions. Athletes should maintain optimal fluid intake, particularly in high heat/stress environments. It is a well established fact that the ingestion of food just prior to the competition will not benefit physical performance in most athletic events.
Before most of my races, I eat a few biscuits with a small amount of honey, a glass of fat free milk and take my regular dose of vitamins. If the task at hand is particularly stressful, I eat an Access bar 15 minutes prior to exercise – the Access bar helps utilize fat during intense workouts.
Caffiene
Caffeine is a central nervous system stimulant: it stimulates the heart function, blood circulation and the release of epinephrine (adrenaline) from the adrenal gland. Caffeine can increase alertness, which may improve simple reaction time. Large doses may adversely affect performance in events characterized by fine motor skills and control of hand steadiness. Earlier studies revealed that caffeine would not improve performance in events characterized by strength, speed, power or local muscular endurance; nor in endurance events that last less than 30 minutes. Recent studies have shown that caffeine induced improvement exists in several high intensity tasks.
One of the most observed effects as rest is an increase in blood levels of FFA. Caffeine may raise serum FFA levels at rest, just before exercise. Significantly higher levels of FFA during exercise have been reported in subjects who are not regular caffeine users or who have abstained from caffeine use for 4-7 days, using large doses of caffeine. The current belief is that caffeine will enhance the metabolism of FFA, either the FFA delivered in the plasma or the FFA derived from the intramuscular stores of triglycerides.
Current data suggests that caffeine ingestion prior to exercise will induce a glycogen sparing effect. As the duration of the endurance event increases to an hour or more, caffeine may enhance performance. Caffeien may exert a stimulating effect on psychological processes, such as alertness and mood; which may diminish the perception of effort during exercise and thereby improve performance.
Whereas previous research has shown that carbohydrate loading and having a high-carbohydrate breakfast prior to competition may negate the metabolic effects of caffeine, recent research suggests it doesn’t appear to affect the ergogenic effect of caffeine adversely. One of the more important factors determining whether caffeine is an effective ergogenic aid is the caffeine status of the subjects. Consuming caffeine as a capsule in water significantly improved exercise performance on a treadmill while drinking the same does in coffee did not. Caffeine combined with ephedrine may enhance exercise performance in maximal tasks, however the use of ephedrine in any dose is prohibited.
Interestingly, the International Olympic Committee banned the use of caffeine as a drug prior to the 1972 Olympics. Because caffeine is a natural ingredient in some beverages that athletes consume, the IOC removed it from the doping list from 1972 to 1982. It was once again banned for the 1984 games, because research suggested that caffeine could artificially improve performance. Olympic athletes were permitted to consume small amount of caffeine, but the use of large doses were grounds for disqualification. Until 2004, the maximal dose that could be used without exceeding the legal limit for doping was 8-10 mg/kg body weight. The equates to approximately 4-6 cups of coffee or 3 Vivarin tablets.
How to Gain Weight - As an Athlete
One pound of muscle is equal to about 100 grams of protein. Therefore, an individual would need 14gm/day above normal protein requirements to gain weight (muscle weight). Sports nutrition authorities recommend 1.5 to 1.8 grams per kilogram of body weight for the athlete who is training to increase muscle mass. Supplementation by expensive protein powders or amino acids is not necessary. All an athlete has to do is consume additional protein and carbohydrates about two hours before and immediately after the resistance training workout.
Dietary supplements appear to be popular among athletes attempting to gain strength and muscle mass. There is no data to support the use of most supplements. That being said, creatine monohydrate does appear to increase body weight and strength. There is no data supporting beneficial effects of DHEA supplementation and high serum DHEA levels have been associated with several health risks. Most studies show that there is no ergogenic effects of androstenedione supplementation and its use could exert feminizing effects in males and reduce HDL.
Lifting weights and eating protein is often perceived as the best way to bulk up.
Extra calories may be needed, however, especially those from carbohydrates – not protein. Carbohydrates fuel your muscles so that they can perform intense muscle-building exercises. Overloading the muscle with weightlifting and not with protein will increase the actual size of the muscle fibers, instead of water weight. Research indicates that protein powders and amino acids no not work for gaining muscle weight – despite what advertisements might depict. Eating the calories needed is better than taking additional supplements. You are most likely to gain weight if you consistently eat larger-than-normal meals.
Suggestions for those trying to gain weight include drinking 1% and 2% milk, although I have my boyfriend drink whole milk as he needs both the calories and fat from whole milk; increase your intake of lean meats, poultry, and fish; use nuts, seeds and limited amounts of peanut butter for snacks; increase your consumption of whole-grain products; add fruit to other food exchanges and drink more fruit juice (it’s higher in calories); use fresh vegetables as snacks with melted low-fat cheese or a nutritious dip (like humus!); and lastly, try to minimize the intake of saturated fats, using monounsaturated and polyunsaturated fats instead, and minimize calories through alcohol.
Eating three balanced meals per day supplemented with two or three snacks will help you obtain your goals while keeping your metabolism and energy levels consistent. If you can’t get the calories and minerals necessary through foods, liquid supplements may contain 300-400 calories with substantial protein. If you can’t gain weight, try the following: eat more frequently throughout the day, eat extra snacks and larger meal portions, eat foods that are denser and calorie high, eat healthy fats! You can get more calories by using granola, muesli, grape-nuts, bananas, raisins, cooking with milk, margarine, peanut butter and wheat germ, using walnuts, almonds and avocados. Fruits with high calories include bananas, pineapple, mangoes, raisins, dates and dried fruits.
My boyfriend David, has cystic fibrosis; and amongst the many disease side effects he has, he does not absorb calories or fat properly due to improper functioning of his pancreas. Therefore, David has to eat approximately three-four thousand calories per day when he’s inactive, and up to eight thousand calories per day when he is very active. We achieve this through morning shakes consisting of Ovaltine, Ice Cream, Whole Milk, Kefir, Gold Standard Whey Protein and Two Bananas; a carbohydrate dense snack before lunch; a foot long sandwich from Subway; a veggie and fruit intensive snack; and two dinners consisting of chicken or beef, vegetables (usually broccoli or asparagus with vinaigrette), pasta. I also make homemade guacamole for him to add to his meals. It’s always surprising to him that I eat half of what he eats and that is ‘ok’ for me as an individual.
Antioxidants
What are antioxidants? How do they work and what is their role in disease prevention?
Free radicals, that are trying to achieve stability, steal electrons from cells within the body, creating a hole or cell damage. Missing one electron, free radicals form as the body breaks down oxygen atoms. This is unstoppable. In turn, cells steal electrons from other cells, creating damage via the domino effect. If enough damage occurs, it contributes toward a disease process. Free radicals oxidize or damage other cells through the body accelerating the aging process. Antioxidants can stop the damage either by stabilizing free radicals or repairing damage already done by free radicals. Vitamin C, Beta Carotene or Selenium can come in and repair the damage or stop the chain from continuing.
Antioxidants may have an effect in reducing LDL oxidation and possibly attenuating the risk of developing heart disease. The oxidation of polyunsaturated fatty acid residues in low-density lipoprotein cholesterol can increase its potential to induce arteriosclerosis and increase the risk of cardiovascular diseases. This is why many organizations advocate eating a minimum serving of 5 fruits and vegetables a day, because they have high antioxidant content.
French Paradox
Much press has been given to the French Paradox. Epidemiologic studies have observed that in southern France, mortality rates from heart disease are lower than expected despite the consumption of diets high in saturated fats and the tendency to smoke cigarettes. Low-to-moderate intake of wine is associated with lower mortality from cardiovascular and cerebrovascular disease and other causes. The French Paradox refers only to Southern France, as longevity and mortality rates from all-causes in France are similar to that in other industrialized countries. Other variables may be at play, including under reporting of coronary related deaths in France. Both dietary and non-dietary factors may be influencing results: such as lower levels of stress, under-reporting of deaths, slow food (antithesis of the fast food mentality), time lag association similar to that observed between cigarettes smoking and incidence of lung cancer in women. The French consume a Mediterranean-style diet, along with consumption of mostly red wine with their meals. France has the highest per capita consumption of grape-wine than any other developed country. Epidemiologic studies suggest that the intake in France could explain a 40.0% reduction in heart disease. These factors have been proposed to explain the so-called paradox.
Wine and Tea
Numerous studies have showed the benefits of alcohol on the heart in a number of different countries. However, for those with a tendency towards alcoholism or a family history of alcohol related cancers, they should opt for the grape juice instead. Many health conscious consumers have sought supplements and foods rich in polyphenol antioxidant resveratrol since there are potential health benefits. Cardio protective effects, as well as HDL raising and LCL lowering effects of alcohol have been shown in a well-controlled dietary intervention study, with pre and post menopausal women as well as men. Trying to capitalize on the high concentration of resveratrol in many red wines, some Vineyards have obtained federal permission to print the resveratrol content on the labels.
At low to moderate ethanol intake, the risk of heart disease or death is lower than in abstainers, but at high intake levels, these risks rise again. Ethanol intake has also been reported to have cardio protective effects because of its effects on platelet aggregation. Human studies with de-alcoholized red but not white wine show short-term cardiovascular benefits, which supports the recent health benefits of red grapes.
Epidemiologic studies evaluating the protective effect of drinking tea on the development or incidence of cardiovascular disease is significantly less than the number of studies examining ethanol or wine intake. Tea consumption is reported to have similar protective effects. Green tea has been associated with lower serum cholesterol concentrations, higher HDL and lower LDL’s. Tea consumption also contributes to a lower mortality after acute myocardial infarction. In contrast, a British study saw no inverse relationship between tea consumption HDL, LDL or triglycerides except in individuals who had specific atherogenic ApoE genotypes. It should be noted, however, that there may be other benefits to black tea as it provides a rich source of polyphenols and antioxidants.
The mechanism explaining why wine and tea consumption may offer protection against atherosclerosis and ischemic heart disease remain unclear. More research on the polphenolic compounds found in tea and wine may show that they are partially responsible for the health benefits. Potential benefits include of wine and tea poly-phenols to reduce the risks of atherosclerosis or heart disease include the following: 1) may help prevent high blood cholesterol and high blood pressure, 2) increase HDL levels and decrease LDL levels, 3) inhibit lipoprotein (a) levels, 4) have some chemo-protective effects, 5) inhibit oxidation of LDL, 6) maintain plasma levels of antioxidant vitamins, 7) scavenge a wide range of reactive oxygen, 8) modulate activity of antioxidant enzymes, 9) decrease metal ion pro-oxidant activity, 10) enhance nitric oxide synthesis to keep blood vessels patent, 11) display anti-inflammatory activity, and 12) inhibit platelet aggregations like aspirin does.
Wine was observed to be more effective than ethanol in preventing the development of atherosclerotic lesions in cholesterol-fed rabbits. Consumption of green tea has been associated with decreased serum traclyglycerols and cholesterol. Foods and beverages rich in penolic compounds, especially flavonoids, have often been associated with decreased risk of developing several diseases.
I would personally like to think that wine and tea both have health benefits, just like Omega-3s do. I have a family history of CVD, and despite being a triathlete and marathoner, eating well, drinking moderately, etc., my last cholesterol test was worse than I expected: note that I didn’t say bad. I had borderline LDL (not good, but low in the ‘middle’ section) and good HDL, but borderline on the middle section. I don’t remember what I ate before I took the test, but I’m hoping that I had just doped up on a lot of red meat – otherwise, there isn’t much work to be done except eat less meat and start taking cholesterol medication – which is great for someone who is 25 years old.
Omega - 3s
Omega-3 fats are essential fatty acids that are necessary for health. They are not made in the body, but come from one’s diet. The best sources are from fatty fish like salmon, mackerel, trout, herring, halibut, sardines and tuna. Omega-3 eggs are fortified with DHA. Eicosapentaenioc acid (EPA) and docosahoxaenoic acid (DHA) are the major Omega-3 fatty acids. The body can make EPA and DHA from alpha linolenic acid (ALA). The best sources of ALA are leafy green vegetables, nuts like walnuts, vegetable oils like canola, soy, and especially flax-seed. It is essential because it cannot be made in the diet. Omega-3s are a type of polyunsaturated fatty acid. They are used as precursors for eicosanoids that locally vasodilate, bronchodilate, and deter platelet aggregation and clot formation. Given the interplay between pro-inflammatory omega-6 fatty acids and the less pro-inflammatory omega-3 fatty acids, it would appear that omega-3s could be beneficial in asthma, however, research has been inconsistent and larger trials need to be completed.
Omega-3s have an important role in disease prevention. (1) Omega-3 fatty acids may reduce joint tenderness and need for corticosteroid drugs for those with Rheumatoid Arthritis (RA); (2) fish oils can lower blood triglyceride levels in a dose-dependent manner for those who have CVD or have a high risk for; (3) Omega-3 fatty acids, fish and fish oils reduce mortality, cardiac death and myocardial infarctions; (4) Omega-3 fatty acids affect cellular functions involved in heart rate and coronary blood flow; (5) Omega-3 fatty acids during pregnancy and lactation is associated with appropriate birth weight, and there are fewer preterm births, head circumference is normal, as well as cognitive development and IQ; (6) studies suggest that Omega-3 fatty acids can reduce inflammation, improve immune function and aid in female health and reproduction among others. Omega-3s may also have a role in reducing cardiac hypertrophy and cancer cell proliferation.
A dietary deficiency of the long chain Omega (n)-3 fatty acids eicosapentaenoic acid and docosahexaenoic acid (EPA + DHA) has been linked firmly with increased risk for death from coronary heart disease (CHD). The evidence linking a dietary deficiency in these fatty acids with risk for CHD mortality is sufficiently strong to justify recommendations from the American Heart Association, and a host of other health agencies and professional organizations to increase intake of these fatty acids. One approach to linking Omega-3 fatty acids with CHD risk has been to examine the relationship between Omega-3 biomarkers and risk. Two studies found that multivariable-adjusted risk for sudden cardiac death was reduced by 90.0% in subjects with the highest blood Omega-3 levels compared against those with the lowest levels, regardless of whether the blood had been tested many years before the event or during the actual event.
In the future, it may have a place much like common medications, like non-steroid anti-inflammatory drugs (like ibuprofen). Registered dietitians may end up prescribing meal plans with determined Omega-3 fatty acid: Omega-6 fatty acid ratios. The level of fish oil supplementation related to body weight and concentration of EPA and DHA in a supplement may also be determined.
Vitamin B
Vitamin B6 sources are spinach, pinto beans, oatmeal, pistachios, avocados and bananas. Other sources, are pork meats, whole grains and cereals, legumes, green and leafy vegetables. Vitamin B6 exists in three major chemical forms: (1) Pyridoxine, (2) Pyridoxal, and (3) Pyridoxamine. It is essential for good health, especially since it is required by more than 100 enzymes involved in protein metabolism. The nervous and immune systems both need it to function efficiently, as it helps maintain the health of lymphoid organs (thymus, spleen, and lymph nodes) that make white blood cells. Furthermore, it’s required for the conversion of tryptophan (an amino acid) to niacin (a vitamin). Some of the functions of Vitamin B-6 include the following: (1) Make Hemoglobin – hemoglobin within red blood cells carries oxygen to tissues; helps increase the amount of oxygen carried by hemoglobin; and if in deficiency, can result in a form of anemia that is similar to iron deficiency anemia; (2) aids in maintaining blood glucose (sugar) within a normal range; and (3) helps convert stored carbohydrates or other nutrients into glucose to maintain normal blood sugar levels when caloric intake is low. While a shortage of Vitamin B6 will limit these functions, supplements of this vitamin do not enhance them in well-nourished individuals. Taking extra B6 won’t lower one’s blood glucose levels or help provide extra energy.
Monday, April 4, 2011
Treadmill Shuffle
Hate the treadmill because running like a mouse in a cage is just boring? Me too - although I'm currently trying to tackle that fear. Thankfully it's crap weather outside and I have no other option. But for those of you who don't want to run, and want a challenging walk progression, keep reading.
This workout is meant to bust your legs and boost your cardio. Key: DO NOT USE YOUR HANDS TO HOLD ON! THAT IS CHEATING! It will not help you to hold on to the bar during this work out - in fact, it never does because it eliminates the effort your legs are suppose to put into the work out. Help yourself out: put on some good jams, and let go for the ride.
This workout is meant to bust your legs and boost your cardio. Key: DO NOT USE YOUR HANDS TO HOLD ON! THAT IS CHEATING! It will not help you to hold on to the bar during this work out - in fact, it never does because it eliminates the effort your legs are suppose to put into the work out. Help yourself out: put on some good jams, and let go for the ride.
| Interval | Minutes | Speed (MPH) | Incline | |
| Warm Up | 3 | 3.5-4.0 | 0 | |
| 1 | 1 | 3.8-4.3 | 0 | |
| 2 | 2 | 3.8.-4.3 | 5 | |
| 3 | 1 | 3.8-4.3 | 3 | |
| 4 | 1 | 3.8-4.3 | 0 | |
| 5 | 2 | 3.8.-4.3 | 5 | |
| 6 | 1 | 3.8-4.3 | 3 | |
| 7 | 1 | 3.8-4.3 | 0 | |
| 8 | 2 | 3.8.-4.3 | 5 | |
| 9 | 1 | 3.8-4.3 | 3 | |
| 10 | 1 | 3.8-4.3 | 0 | |
| 11 | 2 | 3.8.-4.3 | 5 | |
| 12 | 1 | 3.8-4.3 | 3 | |
| 13 | 1 | 3.8-4.3 | 0 | |
| 14 | 2 | 3.8.-4.3 | 5 | |
| 15 | 1 | 3.8-4.3 | 3 | |
| 16 | 1 | 3.8-4.3 | 0 | |
| 17 | 5 | 6.3-8.0 | 0 | |
| 18 | 3 | 3.5-4.0 | 5 | |
| Total Min | 32 |
Friday, April 1, 2011
Final Four
Believe it or not...I'm in the running for the best bracket in my office. Who knew, especially since the Final Four were not picked by anyone (unless you count those crazies who make about 60 brackets - which is ultimately cheating and avoiding the actual art of making a successful bracket). That being said, I think this is the lowest point win ever! So go Kentucky (if they win, I win: if they loose, I get second).
My last thought on the final four: VCU? How DID you do it?
My last thought on the final four: VCU? How DID you do it?
Nutritional Quackery
Quackery is a term that refers to the fake practitioner, as well as a worthless product and the deceitful promotion of that product. These products make untrue, misleading statements that deliberately and fraudulent claims about health that can be harmful to you and the economy. While you might be thinking this is associated with sleazy individuals selling patent medicine from a covered wagon, you're wrong. Nutritional quacks are SUPER SALESMEN - using questionable scientific information to give their products a sense of authenticity and credibility, by using sophisticated advertising and marketing techniques. Quack products are on the shelves and you might be buying them.
Quackery is a huge business. It's estimated that over 25 billion dollars a year are spent on questionable health practices in the US. Most of this has been spent on unnecessary nutritional products. The biggest outlet for quackery, unfortunately, is today's media (no offense to my media friends - just be more careful please). The media is the consumers' leading source of nutrition information, but news reports for nutrition are inadequate: they do not provide enough depth for consumers to make informed and wise decisions. Headliners are the most deceiving.
Before the passage of the 1994 Dietary Supplements Health and Education Act (DSHEA), many extravagant health claims were made by some unscrupulous companies in the food supplement industry. Although the DSHEA was designed to eliminate fraudulent health claims, dietary supplements appear to have more leeway than packaged foods to infer health benefits. While labels on dietary supplements are not permitted to display scientifically unsupported claims, many companies make general claims like "boosts the immune system". Federal agencies are understaffed and cannot litigate EVERY case of misleading or dishonest advertising. Unsuspecting consumers will be lured into buying expensive health-food supplements that have no scientific support!
Nutritional quackery is prevalent in athletics because of the following: (1) Eating behaviors of individuals are modeled after athletes who are successful in any given sport; (2) many coaches suggest foods/supplements to their athletes which they think are essential to success; (3) misinformation is found in magazines and books, which present information based on questionable research; and (4) direct advertising of nutritional products are marketed at athletes!
What can you do to avoid quackery? Think about the following things:
-Leave it all on the Field
-Sources from blog are from Nutrition for Health, Fitness and Sport (Melvin Williams).
Quackery is a huge business. It's estimated that over 25 billion dollars a year are spent on questionable health practices in the US. Most of this has been spent on unnecessary nutritional products. The biggest outlet for quackery, unfortunately, is today's media (no offense to my media friends - just be more careful please). The media is the consumers' leading source of nutrition information, but news reports for nutrition are inadequate: they do not provide enough depth for consumers to make informed and wise decisions. Headliners are the most deceiving.
Before the passage of the 1994 Dietary Supplements Health and Education Act (DSHEA), many extravagant health claims were made by some unscrupulous companies in the food supplement industry. Although the DSHEA was designed to eliminate fraudulent health claims, dietary supplements appear to have more leeway than packaged foods to infer health benefits. While labels on dietary supplements are not permitted to display scientifically unsupported claims, many companies make general claims like "boosts the immune system". Federal agencies are understaffed and cannot litigate EVERY case of misleading or dishonest advertising. Unsuspecting consumers will be lured into buying expensive health-food supplements that have no scientific support!
Nutritional quackery is prevalent in athletics because of the following: (1) Eating behaviors of individuals are modeled after athletes who are successful in any given sport; (2) many coaches suggest foods/supplements to their athletes which they think are essential to success; (3) misinformation is found in magazines and books, which present information based on questionable research; and (4) direct advertising of nutritional products are marketed at athletes!
What can you do to avoid quackery? Think about the following things:
- does the product promise quick improvement in health or physical performance?
- does it contain some secret or magical ingredient or formula?
- is it advertised mainly by use of anecdotes, case histories or testimonials?
- are currently popular personalities or star athletes featured in the advertisements?
- does it take a simple truth about a nutrient and exaggerate the truth in terms of health or physical performance?
- does it question the integrity of the scientific or medical establishment?
- is it advertised in a health or sports magazine whose publisher also sells nutritional aids?
- does the person who recommends it also sell it?
- does it use the results of a single study or date and poorly controlled research to support its claim?
- is it expensive, especially when compared to the cost of equivalent nutrients that may be obtained from ordinary foods?
- is it recent discovery not available from any other source?
- is its claim to good to be true? odes it promise the impossible?
- Books from reputable sources
- Government, health professional, consumer or commercial organizations (see www.mhhe.com/williams)
- Scientific Journals
- Popular Magazines whose articles are written by doctors or credentialed authors
- Consultants
-Leave it all on the Field
-Sources from blog are from Nutrition for Health, Fitness and Sport (Melvin Williams).
No Weight Dance
Ok, this workout has nothing to do with a dance, but you'll be constantly working and in the end, it may feel like you've spent too many hours on the dance floor. So here's the drill if you don't have any weights, and want a good leg/ab workout.
- 5-10 Minute Warm Up Jog
- If you're inside (i.e. it's raining or snowing out, just too damn cold), go ahead and get some jump rope/jumping jacks in for 5 minutes. that's a good alternative warm up
- 60 Seconds Mountain Climbers
- 50 Free Squats
- 15 Side Squats (that's 15 each leg)
- 90 Second Total Body-Planks
- 30 Scissor Abs (think bicycler's but extending your leg out completely while the other touches your shoulder)
- 30 Crunches
- 30 Bicycle Abs
- 25 Box Jumps (find some stairs if you don't have a box)
- 50 Lunges (total - not each leg)
- 30 Burpees (you don't have to do a full push up)
- 25 Push ups
- 30 Leg Lifts (15 each leg)
- 60 Seconds of Supermans
- 30 Rocker Abs (sitting on your bum, with your legs pulled in and back straight out - let your legs fall to the floor without touching the ground, and same with your back - pull back up, and keep going)
- Warm Down with 60 seconds of jumping jacks, and stretch!
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