3 Different Approaches to Eating – Which is Healthiest?
ON-AND-OFF DIETING HEALTHIER THAN NO DIETING AT ALL…but look to see which was healthiest
A study has found that repeatedly switching between a low-fat diet and a high-fat diet results in greater health and a longer lifespan than not dieting at all.
Many have suggested yo-yo dieting, with its repeated weight loss and gain, may more negatively affect health and longevity than simply remaining obese and not dieting at all; this belief might discourage obese persons from dieting. However, researchers divided study mice into three dietary groups:
- one fed a consistent high-fat diet;
- another alternating between a low-fat and high-fat diet, mirroring people who yo-yo diet;
- and a third group given a consistent low-fat diet.
The high-fat group consumed more calories, weighed more, had greater body fat, experienced higher blood sugar, became pre-diabetic, and lived an average of 1.5 years.
The health profile of the yo-yo diet group worsened during the high-fat phases but bounced back during the low-fat phases, and they lived an average of 2.04 years.
Similarly, the healthy low-fat control group lived an average of 2.09 years.
This study was presented June 6, 2011 at the annual meeting of The Endocrine Society in Boston. It has not yet been published or posted.
How Can Dark Chocolate Help You?
Dark chocolate may combat exercise-induced oxidative stress
Consuming flavonoid-rich dark chocolate prior to exercise may decrease the potential muscle damaging effects of oxidative stress, suggests a new study.
Dark chocolate containing 70% cocoa was associated with blunting oxidative stress after exercise, measured as a reduction in levels of a compound called F2-isoprostane, according to findings published in European Journal of Nutrition.
“We believe that the small effects observed here could be physiologically important, but arise from cocoa-induced metabolic changes leading to modulation of the major plasma constituents,” wrote scientists led by Glen Davison from Aberystwyth University in Wales.
“In addition, dark chocolate was effective at blunting the exercise-induced increase in plasma total antioxidant status observed in the other trials, providing support for the idea that the elevated total antioxidant status on the dark chocolate trial has physiological significance.”
Stress
Oxygen-breathing organisms naturally produce reactive oxygen species (ROS), which play an important role in a range of functions, including cell signalling. However, over production of these ROS from smoking, pollution, sunlight, high intensity exercise, or simply ageing, may overwhelm the body’s antioxidant defences and lead to oxidative stress.
Oxidative stress has been linked to an increased risk of various diseases including cancer, Alzheimer’s, and cardiovascular disease.
The researchers also noted that extended periods of exercise are also often used to model physical stress, and that this may be eased by consumption of a polyphenol-rich dark chocolate.
Choc-full of benefits?
According to their new findings, the effects were seen after only one 100 grams serving of the dark chocolate.
“It is possible, therefore, that greater blunting of oxidative stress responses would be observed with a different timing and/or quantity of dark chocolate ingestion, although this will require further investigation,” wrote the researchers.
The health benefits of polyphenols from cocoa have been gathering increasing column inches in the national media. To date studies have reported potential benefits for cardiovascular health, skin health, and even brain health.
The majority of science into the potential benefits of cocoa have revolved around cardiovascular benefits of the flavanols (also known as flavan-3-ols or catechins), and particularly the monomeric flavanol (-)epicatechin.
Study details
Davison and his co-workers recruited 14 healthy men to participate in their study. Volunteers were asked to consume 100 grams of dark chocolate, a control bar, or nothing. Two hours later they were required to cycle for 2.5 hours at 60 percent of the maximal oxygen uptake level.
Results showed that intake of the dark chocolate resulted in an increase in antioxidant status before the cycling, and reduced levels of F2-isoprostane one hour after the cycling had finished, compared with the control bar.
Insulin levels were also increased before the trial and after cycling for men who consumed the dark chocolate and this was associated with a “better maintenance of plasma glucose concentration”, added the scientists.
On the other hand, there were no changes in markers of immune response, which is known to be affected by rigorous exercise.
“These results with acute dark chocolate consumption are similar to those observed following 2 weeks of daily dark chocolate ingestion,” wrote the researchers.
The other scientists were affiliated with Loughborough University and the University of Newcastle in the UK, and the Nestle Research Center in Lausanne, Switzerland. The study was funded by the Nestle Research Center.
Source: European Journal of Nutrition
“The effect of acute pre-exercise dark chocolate consumption on plasma antioxidant status, oxidative stress and immunoendocrine responses to prolonged exercise”
Authors: G. Davison, R. Callister, G. Williamson, K.A. Cooper, M. Gleeson
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Cocoa Flavonoid Formulas Offer Support Ranging from Natural Mental Health to Endurance Training
InSight Natural and InSight HT contain antioxidant polphenols/flavonoids from the unroasted cocoa nib and have been used successfully by athletes as part of endurance training, as well as individuals seeking to support healthy brain function, concentration levels, mental clarity and a more positive state of mind.
To learn more about how these cocoa polyphenol/flavonoid formulations can make a difference in your life, click here: InSight Natural, or InSight HT.
Despite Overweight Status, Dieters Don’t Count Calories
REPORT FINDS PEOPLE BELIEVE CALORIE COUNTING IS TOO DIFFICULT
A study found that although 43% of Americans are trying to lose weight and a further 26% are trying to maintain their weight, only 9% keep track of calories consumed on a daily basis.
Past research suggests that people who pay attention to how many calories they eat lose more weight than those who do not.
The study found that 30% cited calorie counting as being too difficult and only 5% consistently try to balance the calories they consume with the calories they expend.
Only 9% could accurately estimate the correct calorie intake for their height, weight and level of physical activity.
87% listed TASTE as a main consideration for food purchases; while 79% pointed to price as a key consideration (an increase of 6% over last year).
A substantial 43% reported their physical activity level as sedentary, an increase from 37% a year ago.
This study was released by International Food Information Council (IFIC), and the full report is available online now at http://bit.ly/lRmjI6 without cost.
10 Tactics for Overcoming Sugar Addiction
This was such a great article, we are posting it from Rodale.com.
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10 Tactics for Overcoming Sugar Addiction
By Jeffrey Rossman, Ph.D., Rodale.com
Are you addicted to sugar?
When I ask that question, most people attending my weight-management lectures raise their hand. Addiction to sugar is stronger for some people than others, but the truth is sugar is a powerfully addictive substance. If you’ve overindulged in cookies, candy, cake, or ice cream—and who hasn’t, at some point—you know its seductive pull. Food manufacturers bank on it when they load sugar into soft drinks, breakfast cereal, soups, salad dressings, spaghetti sauce, energy bars, and even catsup.
Addiction to sugar is probably more common than you think. Americans consume an average of 20 to 30 teaspoons (about ½ cup!) daily of this substance, which has been linked to a variety of health problems, including obesity, hypertension, heart disease, diabetes, irritable bowel syndrome (IBS), attention and memory problems, hyperactivity, anxiety, and depression. Every month a new study comes out adding to the list of dangers posed by consuming sugar and its cousins, high-fructose corn syrup, maltose, and dextrose. Despite the risks, we continue to eat sugar because it is so addictive.
In fact, sugar meets all the criteria for an addictive substance:
- It stimulates release of neurotransmitters in the brain, such as dopamine and serotonin, in a manner similar to alcohol, cocaine, and other drugs of abuse.
- People eat it compulsively, despite negative consequences and the intention to stop.
- With continued use, people develop a tolerance to its effects.
- Heavy sugar consumers have trouble functioning without it.
- When consumption ceases, withdrawal symptoms occur.
Breaking free from a dependency on sugar is easier said than done. Because the roots of sugar addiction are both physical and emotional, you need a combination of physical and psychological approaches. The less you eat sugar, the less you will crave it. If you get withdrawal symptoms, know they will only last a few days and then you’ll feel more balanced and energetic than ever.
These 10 recommendations will make it easier to get a sugar problem under control.
1. Keep sugar and sugar products out of your house. This includes white and brown sugar, corn syrup, and maple syrup.
2. Eat enough healthy food to satisfy your hunger. Eat healthy, whole food snacks like fruit, carrots, red pepper, cherry tomatoes, dates, and dried fruit to satisfy your sweet tooth. Drink plenty of water, too. Add a little fruit juice to sweeten iced tea, carbonated water, and other sugar-free drinks. Frozen fruit, whole or pureed, makes a delicious alternative to ice cream. Once you have cleared sugar from your system, your taste buds will become more sensitive, and these whole natural foods will taste sweeter and more satisfying. If you slow down and eat mindfully, you’ll enjoy these foods even more.
3. Eat three regular meals each day that combine complex carbohydrates (vegetables, whole grains, and fruits), lean protein (poultry, fish, meat, dairy, tofu) and healthy fats (milk, cheese, omega-3′s, olive oil and other cold-pressed oils). This will help you maintain a steady blood sugar level throughout the day and reduce your sugar cravings. Eating a diet high in fiber also helps to reduce sugar cravings.
4. Take a multivitamin and mineral supplement. Chromium picolinate and l-glutamine help to reduce cravings for some people.
5. When you go out, make sure you are not ravenously hungry, especially if sugary sweets will be the only food available. Bring your own healthy snacks with you, or eat before going out.
6. Get regular exercise, plenty of sunlight, and adequate sleep to reduce sugar cravings.
7. Learn to identify and manage cravings that are not a result of physical hunger, but instead are rooted in stress or anxiety. Develop alternative ways of managing stress: Take a walk, call a friend, read a book, play with your pet, watch a movie. Breathe, meditate, listen to music, or take a hot bath to activate your body’s relaxation response. Relaxation helps to balance your blood sugar and reduce cravings.
8. If you have turned to sugar to deal with uncomfortable feelings, learn to identify the specific feelings and respond appropriately to them. If you are tired, take a break or rest, rather than trying to persevere in the face of fatigue. If you are bored, find something stimulating to do. If you are lonely, reach out to a friend. Overcoming your sugar addiction involves really paying attention to what you are feeling, and giving yourself what you really need instead of using sugar as a substitute.
9. If you do overindulge in sugar, acknowledge that you slipped, and get back on track as soon as possible. Let go of the guilt and shame. Eating sugar is unhealthy, but it’s not a sin. As with other addictions, it doesn’t matter if you need multiple attempts to quit, just that you keep trying until it sticks.
10. Be kind to yourself. To end the struggle with sugar, learn to nourish your body well and respond compassionately to your own feelings. The best sugar substitute is genuine self-acceptance.
Jeffrey Rossman, Ph.D., is a Rodale.com advisor and director of life management at Canyon Ranch in Lenox, MA. His column, “Mind-Body-Mood Advisor,” appears weekly on Rodale.com.
Can I Eat Carbs?
Despite the common misconception that starchy carbohydrates promote weight gain, carbohydrates are – gram for gram – lower in calories than either protein or fat.
In fact, most of the body’s energy comes from starches; however, those carbohydrates known as refined are linked to health disorders and the risk of diabetes. Examples of refined carbohydrates include white bread, white rice, white pasta and peeled potatoes.
Always opt for unrefined or whole-grain or brown rice, grains and pasta and potatoes in their skins, for excellent sources of energy, nutrition and fiber.
Short & Sweet
A recent study by scientists at Canada’s McMaster University reports that it’s possible to get equal benefits while exercising for less time. The key is Intensity.
According to this latest research, doing 10 one-minute sprints on a standard stationary bike with about one minute of rest in between, three times a week, works as well in improving muscle as hours of conventional long-term biking less strenuously—you just have to be at about 95% of maximal heart rate when you do the sprints.¹
If biking is not your thing, try sprinting on the treadmill or in the pool, or going full-throttle on an elliptical trainer (better for your joints), the rowing machine or anything that gets your heart racing. But before you try this new approach, make sure you and your doctor discuss the level of heart rate intensity involved to make sure it is okay for you. If you are not sure how to find your maximum heart rate, click on this link to the American Heart Association: http://www.americanheart.org/presenter.jhtml?identifier=4736.
So in short, you do have enough time to benefit from exercise. So get moving!
¹Jonathan P Little, Adeel S Safdar, Geoffrey P Wilkin, Mark a Tarnopolsky, and Martin J Gibala. “A practical model of low-volume high-intensity interval training induces mitochondrial biogenesis in human skeletal muscle: potential mechanisms.” The Journal of Physiology, 2010; DOI: 10.1113/jphysiol.2009.181743
Fitness Fridays at Advantig
Fitness Friday: exercise 1 day a week?
Not exactly. I’ve declared “Fitness Fridays” at Advantig not just to encourage regular exercise, but to use Fridays as an assessment day to review goals, find & plan something active to do on the weekend & review the meal plan (going out & quick meals) – for the sake of good mental & physical well-being. Not only does it make me feel great, but I notice that everyone around me feels more motivated and productive.
So if you need time for a brisk walk, make it and bring your furry friend too. Fido is dependent upon you for his healthy longevity!
You Can Tell When People Exercise Regularly or Occasionally!
And not just from their body tone, but also from the tone of their voice and mental outlook. Exercise is the catalyst for important physical and brain chemistry that keeps your engine running smoothly. (OK, I love cars and love to listen to “Car Talk” on NPR)
The Mayo Clinic has posted a nice article on the benefits of exercise that we’ve summarized below or you can read in detail here: http://www.mayoclinic.com/health/exercise/HQ01676.
(Condensed Version) 7 Benefits of Exercise
- Exercise improves your mood. Need to blow off some steam after a stressful day? A workout at the gym or brisk 30 minute walk can help you calm down.
- Exercise combats chronic diseases. Worried about heart disease? Hoping to prevent osteoporosis? Physical activity may be the ticket.
- Exercise helps you manage your weight. Want to drop those excess pounds? Trade some couch time for walking or other physical activities.
- Exercise boosts your energy level. Physical activity delivers oxygen and nutrients to your tissues which helps your entire cardiovascular system. You’ll have more energy to do the things you enjoy.
- Exercise promotes better sleep. A good night’s sleep can improve your concentration, productivity and mood. Physical activity is sometimes the key to better sleep helping you fall asleep faster and deepen your sleep.
- Exercise can put the spark back in your sex life. Are you too tired or out of shake to have sex? Physical activity to the rescue.
- Exercise can be – gasp – fun! Physical activity doesn’t have to be drudgery. Take a ballroom dancing class. Check out a local climbing wall or hiking trail. Push your kids on the swings or climb with them on the jungle gym. Find a physical activity you enjoy and go for it!
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A note from the doctor…
It doesn’t matter if you’re an accomplished athlete or just value regular activity, Advantig has products to help your body hydrate & your muscles recover more efficiently. I recommend drinking ProSport or ProSport MAX 30 minutes before exercise or any physical activity that will push your body. If you’re working for more than 2 hours, drink 1 more to optimize muscle recovery and nutrient replenishment.
Stay away from artificial colors, flavors, sugar & salt marketed as “electrolytes” that don’t nourish the body and deliver far more salt than you typically need.
http://www.advantig.net/products/prosport