Posts Tagged ‘healthy living’

 

 

 

 

Im jacked only 6 more days! Not that the program is all that bad, but I am “jonesing” for pizza and a good cup of coffee. Energy still is high and my body feels great.
Here is a simple and delicious recipe (credit to M. Saiia)I ate over the weekend.   I put some diced or shredded chicken in a pan w/ cut up potatoes, red and yellow peppers and added a container of Aldi’s southwestern salsa ( yes Aldi’s, it some of the best store bought salsa ive ever eaten).  Let it simmer and then chowed!  Tastey and very hearty!  Since im able to eat chicken now it made a great addition to the meal.

Todays workout:

Supersets (of course)          1 arm dumbbell squat to hi pull 8x L and R w/ Cable pull overs laying on incline bench x 12   (3 sets)

Floor Bench x 6 (see previous post on benefits for floor bench) w/ 2 kettlebell front squats x 8  (3 sets)

Close grip bench x 8 w/ barbell bicep curls x 10  (3 sets)

Fast and effective!      45 – 60  minutes and 447 calories.  Dont forget its the calories burned during recovery that is actually more impressive.

Get Strong! Stay Strong!

Chris

 

 

 

 

 

 

 

 

On Monday I set forth on a 21 Day Purification Program!  I have never done one and have found a great program to use.  While i’m excited about all the health benefits and the the challenge itself, I will miss my caffeine!  As I progress through it I will keep you posted!  Stay tuned for updates and some great posts and exciting info coming this year!

Thanks for checking in!

Get Strong! Stay Strong!

Chris


From Dr Mercola’s Website
To understand the nature of Pringles and other stackable chips, forget the notion that they come from actual potatoes in any recognizable way.

The Pringles Company (in an effort to avoid taxes levied against “luxury foods” like chips in the UK) once even argued that the potato content of their chips was so low that they are technically not even potato chips.

So if they’re not made of potatoes, what are they exactly?

The process begins with a slurry of rice, wheat, corn, and potato flakes that are pressed into shape.

This dough-like substance is then rolled out into an ultra-thin sheet cut into chip-cookies by a machine.

According to io9:

“The chips move forward on a conveyor belt until they’re pressed onto molds, which give them the curve that makes them fit into one another.

Those molds move through boiling oil … Then they’re blown dry, sprayed with powdered flavors, and at last, flipped onto a slower-moving conveyor belt in a way that allows them to stack.

From then on, it’s into the cans … and off towards the innocent mouths of the consumers.”

I suspect nearly everyone reading this likely enjoys the taste of potato chips. However, they are clearly one of the most toxic processed foods you can eat—whether they’re made from actual potato shavings or not.

Potato Chips are Loaded with Cancer-Causing Chemical

One of the most hazardous ingredients in potato chips is not intentionally added, but rather is a byproduct of the processing.

Acrylamide, a cancer-causing and potentially neurotoxic chemical, is created when carbohydrate-rich foods are cooked at high temperatures, whether baked, fried, roasted or toasted. Some of the worst offenders include potato chips and French fries, but many foods cooked or processed at temperatures above 212°F (100°C) may contain acrylamide. As a general rule, the chemical is formed when food is heated enough to produce a fairly dry and brown/yellow surface. Hence, it can be found in:

Potatoes: chips, French fries and other roasted or fried potato foods
Grains: bread crust, toast, crisp bread, roasted breakfast cereals and various processed snacks
Coffee; roasted coffee beans and ground coffee powder. Surprisingly, coffee substitutes based on chicory actually contains 2-3 times MORE acrylamide than real coffee
How Much Acrylamide are You Consuming?

The federal limit for acrylamide in drinking water is 0.5 parts per billion, or about 0.12 micrograms in an eight-ounce glass of water. However, a six-ounce serving of French fries can contain 60 micrograms of acrylamide, or about FIVE HUNDRED times over the allowable limit.

Similarly, potato chips are notoriously high in this dangerous chemical. So high, in fact, that in 2005 the state of California actually sued potato chip makers for failing to warn California consumers about the health risks of acrylamide in their products. A settlement was reached in 2008 when Frito-Lay and several other potato chip makers agreed to reduce the acrylamide levels in their chips to 275 parts per billion (ppb) by 2011, which is low enough to avoid needing a cancer warning label.

The 2005 report “How Potato Chips Stack Up: Levels of Cancer-Causing Acrylamide in Popular Brands of Potato Chips,” issued by the California-based Environmental Law Foundation (ELF), spelled out the dangers of this popular snack. Their analysis found that all potato chip products tested exceeded the legal limit of acrylamide by a minimum of 39 times, and as much as 910 times! Some of the worst offenders at that time included:

Cape Cod Robust Russet: 910 times the legal limit of acrylamide
Kettle Chips (lightly salted): 505 times
Kettle Chips (honey dijon): 495 times
Beware: Baked Chips May Be WORSE than Fried!

If you think you can avoid the health risks of potato chips by choosing baked varieties, which are typically advertised as being “healthier,” think again. Remember that acrylamide is formed not only when foods are fried or broiled, but also when they are baked. And according to U.S. Food and Drug Administration (FDA) data on acrylamide levels in foods, baked chips may contain more than three times the level of acrylamide as regular chips!

Interestingly, the same trend holds true for other foods, too, which suggests that baking processed potatoes at high temperature may be one of the worst ways to cook them. For instance, according to the FDA’s data, Ore Ida Golden Fries contained 107 ppb of acrylamide in the regular fried version and 1,098 when baked. So remember, ALL potato chips contain acrylamide, regardless of whether they are natural or not; baked or fried. Likewise, they will ALL influence your insulin levels in a very negative way.

Acrylamide is Not the Only Danger

Acrylamide is not the only dangerous genotoxic compound formed when food is heated to high temperatures.

A three-year long EU project, known as Heat-Generated Food Toxicants (HEATOX), whose findings were published at the end of 2007, found there are more than 800 heat-induced compounds, of which 52 are potential carcinogens. In addition to their finding that acrylamide does pose a public health threat, the HEATOX scientists also discovered that you’re far less likely to ingest dangerous levels of the toxin when you eat home-cooked foods compared to industrially or restaurant-prepared foods.

Additionally, the HEATOX findings also suggest that although there are ways to decrease exposure to acrylamide, it cannot be eliminated completely.

According to their calculations, successful application of all presently known methods would reduce the acrylamide intake by 40 percent at the most—which makes me wonder whether chip manufacturers have really succeeded at this point in reducing acrylamide levels to within legal limits… There’s no updated data as of yet, so there’s no telling whether they’ve been able to comply with the 2005 settlement.

For more in-depth information about acrylamide, I recommend reading the online report Heat-generated Food Toxicants, Identification, Characterization and Risk Minimization. In general however, just remember that cooking food at high temperatures is ill advised. A few of the most well-known toxins created in high-temperature cooking include:

Heterocyclic Amines (HCAs): These form when meat is cooked at high temperatures, and they’re also linked to cancer. In terms of HCA, the worst part of the meat is the blackened section, which is why you should always avoid charring your meat, and never eat blackened sections.
Polycyclic Aromatic Hydrocarbons (PAHs): When fat drips onto the heat source, causing excess smoke, and the smoke surrounds your food, it can transfer cancer-causing PAHs to the meat.
Advanced Glycation End Products (AGEs): When food is cooked at high temperatures (including when it is pasteurized or sterilized), it increases the formation of AGEs in your food. When you eat the food, it transfers the AGEs into your body. AGEs build up in your body over time leading to oxidative stress, inflammation and an increased risk of heart disease, diabetes and kidney disease.
The Search for a “Healthful” Chip Continues…

Like a modern-day search for the Holy Grail, chip manufacturers keep searching for methods to improve the image of their health-harming but profitable snacks. For example, by the end of 2011, about half of Pepsi’s Frito-Lay brand snacks will be reformulated with all-natural ingredients. The switch is part of PepsiCo’s master plan to tap into the healthy foods market share. The Wall Street Journal recently reported the company hopes to boost their nutrition business from $10 billion to $30 billion by 2020.

The company will remove dietary hazards like monosodium glutamate (MSG), replacing it with natural seasonings, such as molasses and paprika. Artificial colors will be replaced with beet juice, purple cabbage and carrots. All in all, about different 60 snacks are scheduled to get an all-natural makeover.

This is certainly a good example of how consumer demand can alter the direction of food manufacturers in a positive way.

The reformulated chips may end up being less bad for you than the original formulations. However, chips will never be truly healthful. All-natural chips may be the lesser of two evils, but if consumed regularly, they will still push your health in the wrong direction… There’s no getting away from the fact that modern plagues such as cancer, heart disease, obesity, and diabetes have a dietary component, and potato chips and French fries will always be a losing bet if you want to avoid becoming another disease statistic.

How to Avoid Heat-Induced Toxins in Your Diet

Ideally, you should consume foods that are raw or minimally processed to avoid these types of toxic byproducts—the more raw food, the better. My nutrition plan emphasizes the need for at least one-third of your foods to be consumed raw. Personally, I consume about 80 percent of my food raw, and I find it is one of the most important factors that help keep me healthy.

It may take you awhile to switch over to a less processed diet, but throwing out the most obvious culprits would be a great start.

These would include:

French fries and potato chips
All sodas (both regular and diet, as artificial sweeteners may be more problematic than fructose)
Doughnuts
Healthy Eating Made Easy

Aside from creating potentially toxic byproducts, cooking and processing also depletes the food of valuable micronutrients, which is another reason for eating as much raw food as possible. This includes protein sources such as eggs. Raw whole eggs from organic, pastured chickens are an incredible source of high-quality nutrients that many are deficient in. Raw milk is another good example of a food that is beneficial in its raw state but becomes harmful after it is pasteurized.

By opting for foods that will benefit your health, such as raw, preferably organic and/or locally-grown vegetables, organic grass-fed meats, healthy oils, raw dairy, nuts and seeds, you can change your health for the better. These are the foods that are truly natural, and quite easy to prepare once you get the hang of it.

For a step-by-step guide to make the transition to a healthier diet as simple and smooth as possible, simply follow the advice in my optimized nutrition plan.

Remember, eating fresh whole foods is the “secret” to getting healthier, losing weight and really enjoying your food. It’s unfortunate that so many are under the mistaken belief that it’s “next to impossible” to create a meal without processed foods. Bruce Weinstein and Mark Scarbrough tackle this issue head-on in their book Real Food Has Curves, which is a great starting point to “relearn” the basics of how to enjoy and prepare real food.

Once you get used to it, you’ll find you can whip up a healthful meal from scratch in the same amount of time it would have taken you to drive down the street to pick up fast food. The main difference will be greater satisfaction, both physically and mentally, and perhaps even financially, as processed foods typically end up being more expensive than cooking from scratch.
Get Strong! Stay Strong!
Chris

 

 

 

 

 

 

 

By Dr. Mercola

In a scandal that has reverberated around the world of cancer research, the Office of Research Integrity at the U.S. Department of Health found that a Boston University cancer scientist fabricated his findings. His work was published in two journals in 2009, and he’s been ordered to retract them. But important studies by other scientists like those at the Mayo Clinic, who based their work on his findings, could now make 10 years of their studies worthless, according to commentary in Gaia Health.

It seems fairly evident that the cancer industrial complex is a highly lucrative, well-oiled system that tends to support funding for expensive drug treatments that don’t address the cause of the problem, and have yet to make a significant dent in the decrease of the overall cancer rate in the US despite investing hundreds of billions of dollars. Much of the support comes from flawed and biased “research” studies that support the use of expensive drugs as detailed in the featured articles.

Researchers, too, are well aware of the notoriety and money to be found in cancer research … particularly what may be deemedsuccessful cancer research (which unfortunately is often measured by the discovery of new drug treatments). But, as with many areas of medical research, it’s important to read between the lines of “scientifically proven” studies, even those that are well accepted.

Often what you’ll find is the research gives the perception of science when really it is a heavily manipulated process designed to control and deceive. Case in point, here again we have an example of widely accepted, published research that turned out to be fabricated.

10 Years of Cancer Research Down the Drain

The Office of Research Integrity (ORI) at the U.S. Department of Health reported in August 2011 that final action has been taken against Sheng Wang, PhD, of Boston University School of Medicine, Cancer Research Center. ORI states:

“The Respondent engaged in research misconduct by fabricating data that were included in two (2) published papers.”

This includes:

  • Oncogene February 2009, which found that HIC1, a protein thought to suppress tumor growth, is a “central molecule in a novel mechanism controlling cell growth and that the disruption of this HIC1-mediated pathway may lead to abnormal cell proliferation and, ultimately, cancer.”
  • Molecular Endocrinology December 2009, which found “reintroducing HIC1 into resistant breast cancer cells restored their sensitivity to the estrogen antagonists, indicating the existence of a novel regulatory mechanism for growth control of breast cancer cells.”

Specifically, six of the eight figures in the Oncogene paper and six of the seven figures in the Molecular Endocrinology study were said to contain data from fabricated experiments. Though Wang is now required to retract the papers, and he reportedly stopped working for Boston University in July, he will only be ineligible for federal funding for 2 years.

Further, the fabricated research may continue to live on, as it has been cited by other studies and once a finding is accepted in the medical community, it’s very hard to make it go away. Unfortunately, scientific retractions are actually becoming increasingly common.

As the Wall Street Journal reported:

“Just 22 retraction notices appeared in 2001, but 139 in 2006 and 339 last year. Through seven months of this year, there have been 210, according to Thomson Reuters Web of Science, an index of 11,600 peer-reviewed journals world-wide …

At the Mayo Clinic, a decade of cancer research, partly taxpayer-funded, went down the drain when the prestigious Minnesota institution concluded that intriguing data about harnessing the immune system to fight cancer had been fabricated. Seventeen scholarly papers published in nine research journals had to be retracted. A researcher, who protests his innocence, was fired. In another major flameout, 18 research journals have said they are planning to retract a total of 89 published studies by a German anesthesiologist …”

Fabricated Research is More Common Than You Might Think

Peer-reviewed research published in medical journals gets the golden star of approval in the media, yet many, if not most, of the findings are incredibly misleading. One of the best exposé’s into this muddled system came from none other than Dr. Marcia Angell, who was the former editor-in-chief of the New England Journal of Medicine (NEJM).

In her book The Truth about Drug Companies: How They Deceive Us and What to Do About It, she exposed many examples of why medical studies often cannot be trusted, and said flat out:

“Trials can be rigged in a dozen ways, and it happens all the time.”

For instance, in 2009 Dr. Scott Reuben, who was a well-respected, prominent anesthesiologist, former chief of acute pain of the Baystate Medical Center, Springfield, Mass. and a former professor at Tufts University’s medical school, allegedly fabricated the data for 21 studies!

Dr. Reuben succeeded in getting numerous studies published, and those studies were accepted as fact and swayed the prescribing habits of doctors. It was only due to a routine audit raising a few red flags that a larger investigation was later launched.

So how did those false studies, or any studies for that matter, become worthy of being published? Part of the problem may be the peer-review process itself, as this puts researchers in charge of policing other researchers’ results, and most do not want to insult a fellow researcher’s work with negative comments.

As written in Gaia Health:

“It’s all about money. Get published in a major medical journal and your future is made. Most peer reviewers are doing their own studies. That’s what makes them peers. They want to be able to publish. Therefore, they are not particularly inclined to make more than perfunctory negative comments. Obviously, they don’t want to alienate the authors of papers, since they either are or hope to become published themselves.

Peer review is a farce. The only kind of review that makes real sense is professional independent reviewers. Yet, for decades we’ve had peer review trotted out as the be-all and end-all in determining the legitimacy of papers. It’s been unquestioned, while a little examination of the concept demonstrates that it’s nearly certain to result in fraudulent work being passed as good science.”

It’s almost impossible to find out what happens in the vetting process, as peer reviewers are unpaid, anonymous and unaccountable. And although the system is based on the best of intentions, it lacks consistent standards and the expertise of the reviewers can vary widely from journal to journal.

Given that cancer research is such a lucrative business right now — the National Cancer Institute, which gave the grant money to support Dr. Sheng Wang’s fabricated research, had a $5.1 billion budget for fiscal year 2010 — the stakes are exceptionally high. So it stands to reason that it may be subject to even more fraud and manipulation than less lucrative research prospects.

As The Economist reported, there were more new cancer drugs in development in 2010 than any other therapeutic area. Drug makers are well aware that a blockbuster cancer drug could easily earn them profits in the billions, even if the drug is only borderline effective. It is abundantly clear that profit is a primary motive of these companies so it should not be a surprise that they have moved in this direction, and this is where the abundance of research is focused as well.

Why You Might Want to Think Twice Before Donating to Anti-Cancer Charities

A lot of people put their faith in charity organizations like the American Cancer Society (ACS), dutifully donating money to help in the “war on cancer.”  But in the report titled American Cancer Society—More Interested In Accumulating Wealth Than Saving Lives,Dr. Samuel S. Epstein, chairman of the Cancer Prevention Coalition, plainly lays to bare the many conflicts of interest that hamper the effectiveness of this organization.

For example, the ACS has close financial ties to both makers of mammography equipment and cancer drugs. But that’s just for starters. Other conflicts of interest include ties to, and financial support from, the pesticide-, petrochemical-, biotech-, cosmetics-, and junk food industries—the very industries whose products are the primary contributors to cancer!

The ACS, along with the National Cancer Institute, virtually exclusively focus on cancer research and the diagnosis and chemical treatment of cancer. Preventive strategies, such as avoiding chemical exposures, receive virtually no consideration at all.

“Giant corporations, which profited handsomely while they polluted air, water, the workplace, and food with a wide range of carcinogens, remain greatly comforted by the silence of the ACS. This silence reflected a complex of mindsets fixated on diagnosis, treatment, and basic genetic research, together with ignorance, indifference, and even hostility to prevention. Not surprisingly, the incidence of cancer over past decades has escalated, approximately parallel to its increased funding,” Dr. Epstein writes.

Many also do not realize that when you donate money to the American Cancer Society, the majority of it may never go further than the bank accounts of its numerous well-paid executives.

Meanwhile, global cancer rates have doubled in the last three decades, and their “war on cancer” strategy completely ignores, and oftentimes denies, the obvious links between cancer and toxic exposures through pesticide-laden foods, toxic personal care products, cancer-causing medical treatments and drugs, and industrial pollution. We CAN turn this trend around, but to do so the medical and research communities must stop focusing on drug treatments and overlooking the methods that can actually have a significant impact on preventing this disease.

Get Strong! Stay Strong!

Chris

 

 

 

 

 

 

 

 

 

 

I often talk to people that ask about nutrition. One of the first things they ask me is what do I eat and how much do I eat? They are often surprised when I tell them I eat 5-6 times per day. Many people especially those trying to lose weight have a hard time with this concept.  It is still common for people to think they need to severely calories, which is true but they often go overboard with this concept.  I will often explain that our bodies are built for survival based on DNA that is millions of years old.  That is why it is hard to lose weight and also to gain (build muscle).  I further explain that the body is smart.  If it believes you are not going to give it adequate calories/nutrition it will store (hold onto) the fat for its energy.  By eating enough calories throughout the day your body will recognize this and “release” the fat.  One of the main reasons eating multiple meals is important is that it regulates the insulin response which influences fat and protein metabolism and helps maintain energy levels evenly throughout the day.  By skipping meals you tend to be hungrier when you do eat and over eat which leads to that food coma feeling and fat accumulation.  Another important factor in eating regularly throughout the day is that if you do not “feed” your body appropriately then the body will take the needed nutrients from your bones, lean muscle mass and other tissues possibly contributing to osteoporosis and loss of lean muscle mass.  It doesn’t have to be over-whelming.  Three nutritious meals and 2-3 healthy snacks is it!  Of course eating the right type of foods like lean proteins, low glycemic carbs and “good” fats need to be coupled with a good exercise program for optimal health.

Get Strong! Stay Strong!

Chris

By Sylvia Anderson, IH Editor — Published: October 04, 2010By Sylvia Anderson, IH Editor — Published: October 04, 2010

Many health conscious people have shunned beef burgers and choose veggie burgers as a safer alternative to red meat.  If you’re one of them, you may want to rethink your strategy.

According to an investigation conducted by the Cornucopia Institute, some makers of veggie burgers use a dangerous chemical called hexane to reduce the fat in their product.  Hexane is a petroleum byproduct of gasoline refining.  It’s also a neurotoxin meaning it’s toxic to the nervous system.  The EPA lists hexane among its list of hazardous air pollutants.  When you consider all of this, it’s easy to see why hexane is known as “the dirty little secret of the natural soy foods industry.”

Are all veggie burgers potentially dangerous?  Even foods labeled “made with organic ingredients” could contain soy once bathed in hexane.  These include burgers from Boca Burger, Morningstar Farms, Garden Burger, and Amy’s Kitchen. In order to make sure you’re veggie burgers are hexane free, look for products labeled “organic.”  However, Boca Burger and Morningstar products labeled “made with organic soy” are hexane free.

The dangers of hexane.  Hexane is a powerful chemical.  That’s why it’s so useful as a cleaning substance and why it can dissolve glue and varnish.  In the food industry, it’s used to separate the oils from corn, peanuts, and soybeans.  As a matter of fact, grain and soy processors are responsible for more than two-thirds of the United State’s hexane emissions, states Cornucopia.

Most of the research on hexane reports the dangers of exposure from inhalation.  There simply hasn’t been any research to know the effects of eating hexane, even though hexane residues in common soy ingredients can be 10 times higher than what the FDA states as normal.  The fact remains the dangers from inhalation should be cause enough for anyone to avoid hexane-tainted veggie burgers.  These risks include:

Dizziness

Giddiness

Nausea

Headache

Numbness in the extremities

Weakness

Blurred vision

Headache

Fatigue

And it’s not only your veggie burger that could put you at risk for the above symptoms.  Hexane is also found in nutrition bars, protein shakes and even baby formulas that contain soy.

If you’re feeling a little frustrated right now, it’s understandable.  First no beef on your burger, now you can’t even throw a veggie patty on the grill.  What do you have to do to get a healthy and tasty burger?Try tempeh burgers instead.  Tempeh is a fermented soybean cake that carries no risk of hexane contamination, or the other dangerous effects of unfermented soy.  Even though some experts proclaim soy as a miracle food, the truth is unfermented soy, the kind found in most health foods, can lead to a whole host of problems from digestive distress to heart disease and even cancer.

The reason tempeh is an acceptable soy product lies in the fact that is fermented.  The fermentation process reduces the unhealthy properties of soybean products and delivers beneficial substances to your system.

Go ahead and try a tempeh burger at your next cookout.  You may be pleasantly surprised, it’s much safe than the majority of veggie burgers, and your body will sure thank you for it later.

Get Strong! Stay Strong!

Chris

By Sylvia Anderson, IH Editor — Published: July 29, 2010

If shedding pounds isn’t enough motivation to get you out of the recliner and into the gym, here are 11 powerful reasons to finally get up and get moving. According to U.S. News & World Report exercise not only helps you lose weight, but can boost your brain functioning and your mood, too.  But that’s not all.
Exercise reverses the aging process.

Stress takes a toll on your ability on your ability to age gracefully. When you exercise the brain’s feel good chemicals – dopamine, norepinephrine, and serotonin – receive a much-needed boost to combat life’s stressors.

Exercise can lift the cloud of depression.

In some cases consistent activity can decrease the symptoms of depression about as well as prescription antidepressant drugs.

Exercise improves brainpower.

Exercise increases growth factors, certain brain chemicals that are fundamental in producing new brain cells.

New research from Northwestern University’s Feinberg School of Medicine in Chicago explains further. Two proteins are involved. One is called bone–morphogenetic protein (BMP), which hinders the production of new brain cells. The other protein is called Noggin, which is a BMP antagonist. According to the New York Times, more Noggin in your brain means less BMP activity. The result is more production of new brain cells.

Exercise fosters more self-esteem.

If you’ve lead a basically sedentary life, even small accomplishments such as running (or walking) a mile will make you feel better about yourself and what you see when you look in the mirror.

Exercise is a natural high.

You’ve probably heard marathon runners talk of the “runner’s high.” It’s a natural feeling of euphoria you get from high intensity exercise.  And the best part?  There are no bad side effects associated with it.

Need even more reasons to exercise?

Regular exercise has been shown to keep your mind sharp and can keep dementia at bay – despite what mainstream medicine reports. Chances are a few decades from now you won’t be too concerned about how you look on the beach, but if you are committed to an exercise routine, your mental clarity and quick wit will testify to your determination instead.

Even if you get a late start, exercise will slow down the aging process. This means you’ll be much less likely to have to deal with a disability or chronic disease – and much more likely to be trim and fit, happy, and self-sufficient.

Exercise improves immunity
by circulating immune cells more efficiently throughout your blood. This makes it easier for your immune system to attack viruses and diseases.

Exercise stabilizes your insulin levels. This is crucial for warding off the onset of Type-2 diabetes, and a low sugar environment also decreases cancer cell growth.

Exercise decreases the incidence of colon cancer
by 50% when compared to sedentary behavior. In addition, women who stick to a consistent exercise regimen can reduce the risk of developing breast cancer by 20 to 30% when compared to her inactive counterparts.

Researchers have measured the biochemical changes that take place when exercising. It’s really amazing what happens. From burning fat calories to stabilizing blood sugar, exercising regularly and maintaining a healthy weight optimizes insulin receptor sensitivity.This is perhaps one of the most important factors when it comes to improving overall health and the prevention of all types of diseases–from diabetes to cardiac disease, to cancer.

In an age where Big Pharma pushes a pill for just about everything, the evidence is overwhelming – natural solutions such as exercise are a safer and often better remedy for many conditions and diseases.

Life is a Sport. Get Strong! Stay Strong!

Chris

By Sylvia Anderson, IH Editor — Published: July 22, 2010

It’s the constant battle – tea or coffee? Caffeine is bad for you, right? Tea is better for cleansing, while coffee just gives you a buzz? But what if I like the taste of coffee better? And I can’t do without my morning Double Chocolate Chip Frappuccino!

Whoa, whoa, whao – slow down! The good news is whichever you prefer, new research says that BOTH coffee and tea are good for your heart.

With the ever increasing addiction to caffeine, many wonder if the substance offers any health benefit or simply harm to your body. Increased consumer consumption of both products has caused increased research interest in the potential health benefits and hazards of caffeine.

A recent study from the Netherlands suggests that tea and coffee may support heart health, a significant concern among both men and women worldwide. The study examined 37,514 participants’ questionnaire responses regarding their daily coffee and tea consumption. Over the study’s 13 years, 1,881 incidences of cardiovascular disease were reported, with 563 strokes and 1,387 cases of coronary heart disease.

According to the study’s findings, consuming between three and six cups of tea a day may reduce the risk of death from heart disease by about 45%. In addition, the study suggests that drinking coffee may offers similar heart benefits; up to a 20% reduction in heart disease risk with 2-4 cups consumed daily.

Black tea was the most commonly consumed tea among the study’s participants. The benefits to the heart have been attributed to the antioxidant properties found in tea and coffee. In particular, health benefits have been linked to flavonoids found in teas.  These studies were published in the Journal Arteriosclerosis, Thrombosis and Vascular Biology.

One of the limitations of this study was that researchers were relying upon self-reported consumption data. Additional research is needed to fully understand not only consumption levels and their links to health status, but of the potential health benefits of caffeine as consumed via tea and coffee.

So, go ahead – brew or steep to your heart’s content!

Life is a sport. Get Strong! Stay Strong!

Chris

An article from Lipids in Health and Disease 2010

Background

The weakening of the cardiovascular system associated with aging could be countered by increasing levels of physical activity and functional fitness. However, inconsistent findings have been found, and the variety of characteristics of exercise used in previous studies may partly explain that inconsistent results.

Objective

To investigate the training effect of sixteen weeks of moderate intensity, progressive aerobic and strength-based training on metabolic health of older women and men.

Methods

Sixty three sedentary individuals (mean (SD) age 76 (8) years) were randomly assigned to control (n = 31) or exercising (n = 32) groups. The training group was separated to aerobic (n = 18) or strength-based (n = 14). Training took place three times a week. Subjects agreed not to change their diet or lifestyle over the experimental period.

Results

Exercising group attained after treatment significant differences on body weight, waist circumference, body mass index, diastolic blood pressure, triglycerides, total cholesterol, HDL-cholesterol, LDL-cholesterol, total cholesterol/HDL-cholesterol relationship, high sensitivity C-reactive protein, and 6-minute walk distance. The control group only had significant differences on waist circumference.

Conclusion

The training programs produced significant benefits on metabolic health indicators of sedentary older women and men.

More good evidence on why its soooo important to exercise!

Me, I prefer strength based exercise.

Life is a sport.  Get Strong! Stay Strong!

Chris

1. Quit Eating So Much Junk (be honest)
2. Exercise more and harder (dont fool yourself)
3. Repeat steps 1 and 2 every day!  (yeah, really!)

Sorry,  there is no secret!
Life is a sport. Get Strong! Stay Strong!
Chris