Monthly Tips

 

December 2013

Heavy coffee consumption linked to higher death risk

I have pointed out in the past that drinking coffee was not bad for you too the contrary it could be good for you. Drinking more than 28 cups of coffee a week may be harmful for people younger than 55, according to a study. In the study published online in the journal Mayo Clinic Proceedings, men younger than 55 who drank more than 28 cups of coffee a week (four cups a day) were 56% more likely to have died from any cause. Women in that age range had a twofold greater risk of dying than other women. The study looked at 43,727 men and women ages 20-87 from 1971 to 2002. The authors of the study feels that it is safe to drink one to three cups of coffee a day but drinking more than four cups of coffee a day may endanger health. It must be pointed out that differences in other dietary factors, marital status and other socioeconomic factors that were not adjusted for in this study may account for some or all of these observations. Other similar studies have shown mixed results. One researcher points out a 2012 study that found that coffee drinkers ages 50-71 had a lower risk of death than their peers who did not consume coffee. a spokesman for the National Coffee Association of USA, says the new study "presents findings that are out of step with prevailing science as well as with widely accepted research methods." Because coffee still stirs debate, Sui says more research is needed. In the meantime, people should watch their coffee intake, she says. "Avoid excessive coffee drinking."


Just as this study was reported a new study just came out. 


Coffee and Tea May Contribute to a Healthy Liver

An international team of researchers led by Duke-NUS Graduate Medical School (Duke-NUS) and the Duke University School of Medicine suggest that increased caffeine intake may reduce fatty liver in people with non-alcoholic fatty liver disease (NAFLD).


BMI Not Accurate Enough: Obesity/Mortality Paradox Demonstrates Urgent Need for More Refined Metabolic Measures

I always point out when I do measures of body composition that you have to look at it in various ways not just the base numbers of ht and wt which is used in BMI (body mass index) and ht and wt charts, but limb circumferences especially the waist, and fat thickness especially around the mid-section. I always was not a big fan of BMI. Now researchers from the Perelman School of Medicine point out that the body mass index (BMI), based on the weight and height, is not an accurate measure of body fat content and does not account for critical factors that contribute to health or mortality, such as fat distribution, proportion of muscle to fat, and the sex and racial differences in body composition.


Consuming a High-Quality Diet Is Associated With Lower Risk of Pancreatic Cancer

People who reported dietary intake that was most consistent with the 2005 Dietary Guidelines for Americans had lower risk of pancreatic cancer, according to a new study published August 15 in the Journal of the National Cancer Institute. The reduced cancer rate was 15% when other risk factors were adjusted for.


Exercise Is No Quick Cure for Insomnia

Exercise is a common prescription for insomnia, but it takes a few weeks for exercise to have an effect on improving sleep patterns. But a study found that spending 45 minutes on the treadmill one day won't translate into better sleep that night, according to new Northwestern Medicine® research. Like anything else when it comes to exercise it takes consistency for a period of time to elicit and improvement. 


Sugar was Toxic in Mice that were feed 'Safe' Doses

This was an interesting study. In my past talks I discussed how sugar can led to toxic belly fat . A study out of UTAH confirms this. When mice ate a diet of 25 percent extra sugar (the mouse equivalent of a healthy human diet plus three cans of soda daily) females died at twice the normal rate and males were a quarter less likely to hold territory and reproduce. The researchers suggest that added sugar consumed at concentrations currently considered safe exerts dramatic adverse impacts on mammalian health. This is scary data considering that he dose selected is consumed by 13 percent to 25 percent of Americans which is equal to a diet of a person who drinks three cans daily of sweetened soda a day. The key point again is eat less sugar. 


More good news about following a Mediterranean Diet 

I always tell people to eat like an Mediterranean. A new study suggests a mediterranean diet counteracts a genetic risk of stroke. A gene variant strongly associated with development of type 2 diabetes appears to interact with a Mediterranean diet pattern to prevent stroke, report researchers from the Jean Mayer USDA Human Nutrition Research Center on Aging. 


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Moderate Exercise Could Be Good for Your Tendons

One of my favorite quotes is that you only have so much tread on your body, so use don’t abuse your body when it comes to exercise. Strenuous exercise which is regulated poorly has been linked to tendon injury but luckily moderate exercise could be good for keeping your tendons healthy according to new research. The onset of tendon disease has previously been associated with some forms of exercise. However new research published n the journal Molecular Cell Research shows that doing moderate exercise could help guard against and treat the painful and often debilitating condition. The research team showed that steady, moderate movement decreases a group of enzymes (metalloproteinases) that degrade tendon tissue and increases tendon protein production. Read more


Eating a Solid Breakfast Fights Disease and may help you lose weight

One of my favorite meals is breakfast. I’m always telling you guys to eat your breakfast. For a good reason it has been linked with living longer in previous studies. A recent study suggests a high-calorie breakfast may protect against diabetes, hypertension, and cardiovascular problems, says TAU researcher. Read on. Whether you hope to lose weight or just stay healthy, what you eat is a crucial factor. The right nutrients can not only trim your waistline, but also provide energy, improve your mood, and stave off disease. Now a Tel Aviv University researcher has found that it's not just what you eat -- but when. Read more


A Maternal Junk Food Diet Alters Development of Opioid Pathway in the Offspring

What we eat does not just impact a mother’s health it impacts their offspring. Research done with mice, to be presented at the Annual Meeting of the Society for the Study of Ingestive Behavior (SSIB), the foremost society for research into all aspects of eating and drinking behavior, shows that eating a junk-food diet during the mice’s pregnancy changes the development of the opioid signalling pathway in the offspring's brain and permanently alters the way this system operates after birth. Being less sensitive to opioids means that individuals whose mothers eat excessive quantities of junk-food during pregnancy and breastfeeding, would have to eat more junk foods get the same 'feel good' response, and this would make them more likely to over consume these high-fat, high-sugar foods. Read more


Are your pregnant and Tired, Moody? Exercise May Be the Answer

Another great reason to exercise, which are many, while pregnant is that exercise may improve the mood of pregnant women and help to reduce levels of fatigue reports. The new research published in Psychology & Health. The study, by Anca Gaston and Harry Prapavessis at the University of Western Ontario, examined whether a four week exercise intervention programme would result in improvements in the psychological well-being of previously inactive pregnant women. The results were clear, with participants reporting significant improvements in their mood during the programme. They also saw reduced levels of fatigue, suggesting that pregnant women should be encouraged to engage in regular exercise to improve both psychological and physical well-being. Read more


Exercise May Be the Best Medicine for Alzheimer's Disease

This is an important study out of the University of Maryland School of Public Health. Alzheimer's disease is suggested to burden our health care system in the future if we don’t find solutions. It showed that exercise may improve cognitive function in those at risk for Alzheimer's by improving the efficiency of brain activity associated with memory. Read on. Memory loss leading to Alzheimer's disease is one of the greatest fears among older Americans. While some memory loss is normal and to be expected as we age, a diagnosis of mild cognitive impairment, or MCI, signals more substantial memory loss and a greater risk for Alzheimer's, for which there currently is no cure. Dr. Smith, the author, says "No study has shown that a drug can do what we showed is possible with exercise."

Read more


Skipping breakfast may increase coronary heart disease risk

In my past talks and nutrition evaluations I always point out that breakfast is an important meal; especially one that offers a healthy protein and a high fibrous carbohydrate like fruit and/or whole grains.  Here’s more evidence why breakfast may be the most important meal of the day from the AHA website: Men who reported that they regularly skipped breakfast had a higher risk of a heart attack or fatal coronary heart disease in a study reported in the American Heart Association journal Circulation. Read more

US athletes are getting fatter.

Playing a sport doesn’t assure that you weight will be a healthy one. Being a former athlete also does not assure a healthy body mass index as well. It sad to say that even our athletes are getting fatter. This was unheard of 30 years ago when I played football. A resent study suggests that the  United States now has a record number of overweight athletes, a population many think of as untouched by the obesity crisis. Nationally, more than 45 percent of high school linebackers are obese, and the number of overweight students entering college level-sports is increasing.


Another great reason to exercise: Exercise Can Reduce Stroke Risk

In my past talks and communications I discussed how high blood pressure and stroke are silent killers. That you need to be viligent about understanding your blood pressure and trying to decrease your risk factors. A recent study from researchers at the University of Alabama at Birmingham is one of the first to study the relationship between aerobic exercise and stroke in a large biracial cohort of men and women in the United States. The findings are published in the American Heart Association journal Stroke. The results showed that physical inactivity was reported by 33 percent of participants and was associated with a 20 percent increased risk of stroke. Those who reported they exercised at least four times a week were less likely to experience a stroke or mini-stroke.  Read more.

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The Right Snack May Aid Satiety (fullness) and Weight Loss

I always tell people to eat snacks that are full of fiber (veggies) and which are slowly digested (nuts). In other words never let yourself get hungry. This presentation furthers my point. Read on. Healthy snacks that promote a feeling of fullness (satiety) may reduce the amount of food intake at subsequent meals and limit overall food consumption, according to a presentation today at the 2013 Institute of Food Technologists (IFT) Annual Meeting & Food Expo® in Chicago. Read more


Another reason to eat nuts: People Who Eat Nuts More Than Three Times a Week Have Reduced Risk of Dying from Cancer or Cardiovascular Disease

I’m a big believer in unsalted and un-coated nuts. It is a big part of the Mediterranean Diet. I have a couple ounces a day in a variety of forms myself. Just make sure that you do not over do it; remember about 14 almonds and 20 peanuts are 100 calories. People who eat nuts, particularly walnuts, are more likely to live longer, finds the latest research. Read on. In a longitudinal study, researchers suggest that those who eat nuts more than three times a week have a reduced risk of dying from cancer or cardiovascular disease than non-nut eaters.

Read more


People With Pre-Diabetes Who Drop Substantial Weight May Ward Off Type 2 Diabetes

One of my major goals for people is have them lose 5-10% of their bodyweight. It can be a huge life-changer for a variety of reasons. A new study furthers that point with people who have pre-diabetes. We have to do anything we can to help people from slipping into diabetes which is an almost impossible disease to get entangled from. The study found that people with pre-diabetes who lose roughly 10 percent of their body weight within six months of diagnosis dramatically reduce their risk of developing type 2 diabetes over the next three years, according to results of research led by Johns Hopkins scientists. Researchers found that subjects in the lifestyle intervention arm who lost 10 percent or more of their body weight had an 85 percent reduction in risk of developing diabetes within three years. 


Exercising During Pregnancy Reduces the Risk of High Birth Weight Newborns and of Caesarean Delivery

I have trained dozens of women through their pregnancies. I believe that it is good for the baby as well as the mother. Research supports this. Moderate-intensity exercise three times a week during the second and third trimesters of pregnancy halves the risk of having a newborn baby with macrosomia (weighing over 4 kilos). These findings "reinforce the need to encourage more supervised exercise interventions during pregnancy to combat the negative effects of gestational diabetes mellitus," says Jonatan Ruiz, researcher in the University of Granada Department of Physical and Sports Education and corresponding author of the study. Read more


The More you Chew the More Energy you Retain

This is a subject I have always wondered if you chew less do you absorb less calories; it made sense but I was not sure. Read on. Almonds may still be considered one of the highest energy food sources but it's not about how much you bite off, instead it's about how much you chew, according to a July 14 panel discussion at the 2013 Institute of Food Technologists (IFT) Annual Meeting & Food Expo® held at McCormick Place.

"Particle size has bioaccessibility of the energy of the food that is being consumed," said Dr. Richard Mattes (CQ), professor of foods and nutrition at Purdue University, West Lafayette, Ind. "The more you chew, the less is lost and more is retained in the body."

Each individual has their own chewing habits, he said, and although those are often difficult to change they should be considered when making energy food choices. Mattes shared a recent study with conference attendees in which study subjects chewed almonds 10 times, 25 times or 40 times and their fecal fat and energy lost by the number of chews were measured. The study found with fewer chews, the larger particles were eliminated by the body. With more chews, the smaller particles were more readily absorbed into the system. read more.


Experts Slam Omega-3s Prostate Cancer Study 

It didn’t take long after the study linking Omega 3s with prostate cancer that experts in this area of prostate cancer and Omegas 3s came out slamming it. This study did not make sense to me considering how many studies showing the link to fish consumption and decreased risk of disease. From this study you would think that countries who eat a lot of fish, like Norway and Japan, would have widespread prostate cancer cases but the exact opposite is true. One expert said that the associations were not counted for correctly and if you look at the study’s other statistics you would find a protective effect from smoking and drinking alcohol. One of the most respected experts on prostate cancer said that the study should have not been published. Read more about this study’s issues. Read more  Nathan Gray did a good job breaking down the study as well. Read more


Do you know what Phidippides cardiomyopathy is? If you are an endurance athlete you should. 

Too much a good thing can pose problems even if its exercise. You know that I have been a firm supporter of not over training (too much exercise) or pushing the body to the limits (high level endurance performance) all the time. I always say a good rule of thumb is 30-45 minutes (not exceeding 60 minutes) of cardio (cardiovascular exercise) a day with off days and cross training days during the week. This latest research supports this further. There are a few for whom regular competitive endurance training will increase the risk of cardiac arrhythmias and even sudden death, especially among those in middle-age or with pre-existing cardiac diseases. Read on. A new medical term Phidippides cardiomyopathy has emerged from this; named after the original runner, who died delivering news of the Greeks’ victory at Marathon, it is a combination of cardiac pathology that has been in observed in the hearts of some veteran extreme endurance athletes.  A review in 2012 stated that approximately one-third of marathon runners experience dilation of the right atrium and ventricle, have elevations of cardiac troponin and natriuretic peptides, and in a smaller fraction later develop small patches of cardiac fibrosis that are the likely substrate for ventricular tachyarrhythmias and sudden death. Read more. A good breakdown can be found at this site. Read on. Many cardiologists suggest that if you must just do a couple marathons or full-distance triathlons in a lifetime, because over-exerting the heart for years can lead to long-term damage. remember too much of a good thing can be bad. 


Glued to Your Cell Phone? Research Suggests It May Reduce Your Physical Activity and Fitness

I don’t use a smartphone, but today's smartphones allow for increased opportunities for activities traditionally defined as sedentary behaviors, such as surfing the internet, emailing and playing video games. However, Researchers at Kent State University, linked high cell phone use to poor fitness in college students. Read on


Link Between Omega-3 Fatty Acids and Increased Prostate Cancer Risk Confirmed

A second large, prospective study by scientists at Fred Hutchinson Cancer Research Center has confirmed the link between high blood concentrations of omega-3 fatty acids and an increased risk of prostate cancer. Published July 11 in the online edition of the Journal of the National Cancer Institute, the latest findings indicate that high concentrations of EPA, DPA and DHA -- the three anti-inflammatory and metabolically related fatty acids derived from fatty fish and fish-oil supplements -- are associated with a 71 percent increased risk of high-grade prostate cancer. The study also found a 44 percent increase in the risk of low-grade prostate cancer and an overall 43 percent increase in risk for all prostate cancers. Read more.


Location of Body Fat Can Elevate Heart Disease, Cancer Risk

We have known for years that belly fat is the worst fat.Another study supports this point. Researchers found that individuals with excessive abdominal fat have a greater risk of heart disease and cancer than individuals with a similar body mass index (BMI) who carry their fat in other areas of the body, according to a study in the Journal of the American College of Cardiology. Read article


The Dark Side of Artificial Sweeteners: Expert Reviews Negative Impact

I have told people for years if you need to have a soda I would prefer one that has artificial sweetener on occasion and in moderation. The AHA and American Diabetes Association said in July 2012 that artificial or non-nutritive sweeteners could be a good option to help people reduce calories and added sugars from their diets. They suggest that you even lose some pounds with these kinds of sweeteners as long as you weren't making up for it later in the day by eating more sweets, which some studies have showed. However, an opinion article published on July 10 in Trends in Endocrinology and Metabolism reveals that artificial sweeteners like aspartame, sucralose and saccharin may not be as good for you as you might have thought. An opinion article published by Cell Press on July 10th in the journal Trends in Endocrinology & Metabolism reviews surprising evidence on the negative impact of artificial sweeteners on health, raising red flags about all sweeteners -- even those that don't have any calories. Read Article.


Don’t Trust the Calories Listed on Restaurants’ Menus; also remember the added side dish calories as well. I have been telling people for years not to trust the calorie counts on chain-restaurant menus and frozen supermarket meals. Tufts researchers, who are experts in nutrition and aging, tested 29 restaurant dishes and 10 frozen dinners—all supposed to be among the lower-calorie choices at Boston-area eateries and groceries—and found the numbers often varied widely from reality. The restaurant selections averaged 18% more calories than claimed, while the frozen alternatives to eating out averaged 8% extra calories. See article.


Dietary Fructose Causes Liver Damage in Animal Model

I have been stating for awhile to avoid added sugar and high fructose corn syrups in your diet based on recommendations from well known health groups and agencies (see article). A new study is pointing further reason why to avoid fructose - read on. The role of dietary fructose in the development of obesity and fatty liver diseases remains controversial, with previous studies indicating that the problems resulted from fructose and a diet too high in calories. However, a new study conducted in an animal model at Wake Forest Baptist Medical Center showed that fructose rapidly caused liver damage even without weight gain. The researchers found that over the six-week study period liver damage more than doubled in the animals fed a high-fructose diet as compared to those in the control group. See article


Beliefs About Causes of Obesity May Impact Weight, Eating Behavior

One of my biggest points I make to people about weight loss is that diet trumps exercise. This study further supports my point - read on. Whether a person believes obesity is caused by overeating or by a lack of exercise predicts his or her actual body mass, according to new research published in Psychological Science, a journal of the Association for Psychological Science. Data from participants in Korea, the United States, and France showed the same overall pattern: Not only did people tend to implicate diet or exercise as the leading cause of obesity, people who implicated diet as the primary cause of obesity actually had lower BMIs than those who implicated lack of exercise. A study with Canadian participants revealed that participants who linked obesity to lack of exercise ate significantly more chocolates than those who linked obesity to diet. And a study with participants in Hong Kong showed that participants who were primed to think about the importance of exercise ate more chocolate than those primed to contemplate diet. These findings provide evidence that our everyday beliefs about obesity may actually influence our eating habits -- and our body mass. See article.


Do you take supplements - if yes - take notice.

A study found that manufacturers of Vitamin D supplements had values ranging from 9% to 140%. I’m not a big vitamin pusher but if you do take them make sure you look for the USP seal - they set standards. See article.


Late Bedtimes and Less Sleep May Lead to Weight Gain in Healthy Adults

This study supports what I told you third-shifters in my last talk to get more quality sleep. A new study suggests that healthy adults with late bedtimes and chronic sleep restriction may be more susceptible to weight gain due to the increased consumption of calories during late-night hours. Read More.


For more information go to our page BMSpage. Here is another reason to stop smoking. Patients With Severe Back Pain Who Quit Smoking Report Less Pain Than Patients Who Continue to Smoke

For years, research has shown a link between smoking and an increased risk for low back pain, intervertebral (spine) disc disease, and inferior patient outcomes following surgery. A new study, published in the December 2012 Journal of Bone and Joint Surgery (JBJS), also found that smokers suffering from spinal disorders and related back pain, reported greater discomfort than spinal disorder patients who stopped smoking during an eight-month treatment period.


Total Amount of Exercise Important, Not Frequency, Research Shows

Just get those 150 minutes a week in. A new study by Queen's University researchers has determined that adults who accumulated 150 minutes of exercise on a few days of the week were not any less healthy than adults who exercised more frequently throughout the week. http://www.inquisitr.com/809406/total-amount-of-exercise-important-not-frequency-research-shows/


Moderate-Intensity Walking Timed Just Right Might Help Protect Against Type 2 Diabetes

June 12, 2013 — A fifteen minute walk after each meal appears to help older people regulate blood sugar levels and could reduce their risk of developing type 2 diabetes, according to a new study by researchers at the George Washington University School of Public Health and Health Services (SPHHS). The study, published today in Diabetes Care, found that three short post-meal walks were as effective at reducing blood sugar over 24 hours as a 45-minute walk of the same easy-to-moderate pace. Moreover, post-meal walking was significantly more effective than a sustained walk at lowering blood sugar for up to three hours following the evening meal. http://www.eurekalert.org/pub_releases/2013-06/gwus-mwt060613.php


Weight Loss Improves Memory and Alters Brain Activity in Overweight Women

Brain improvement, will all need it, memory improvement is another reason why to improve weight. Memory improves in older, overweight women after they lose weight by dieting, and their brain activity actually changes in the regions of the brain that are important for memory tasks, a new study finds.


Parents' Activity Unlikely to Influence Teen Fitness

Just because you move does not mean your kids will. Teens don't necessarily follow in their parents' footsteps when it comes to physical activity, finds a new study in the Journal of Adolescent Health. While teens with normal weight parents tended to be more fit, having physically active parents didn't affect teens' level of fitness.



July 2013

Exercise Benefits Patients With Type 2 Diabetes

Moderate-intensity exercise reduces fat stored around the heart, in the liver and in the abdomen of people with type 2 diabetes mellitus, even in the absence of any changes in diet, according to a new study published online in the journal Radiology.

See study


Late Bedtimes and Less Sleep May Lead to Weight Gain in Healthy Adults

A new study suggests that healthy adults with late bedtimes and chronic sleep restriction may be more susceptible to weight gain due to the increased consumption of calories during late-night hours. See study


Exercise Reorganizes the Brain to Be More Resilient to Stress

Physical activity reorganizes the brain so that its response to stress is reduced and anxiety is less likely to interfere with normal brain function, according to a research team based at Princeton University. See study.


Cruciferous vegetables like broccoli, brussels sprouts, and cauliflower and its kin kale are loaded with 45 antioxidant flavonoids as well as glucosinolates-sulfur compounds which are associated with reduced cancer risk. See study


A new study suggests what we have known for a long time - don't go to the grocery store hungry. Researchers at Cornell University found people purchased 45% more high calorie food when hungry than when not. 


Here is another reason to stop smoking. Patients With Severe Back Pain Who Quit Smoking Report Less Pain Than Patients Who Continue to Smoke

For years, research has shown a link between smoking and an increased risk for low back pain, intervertebral (spine) disc disease, and inferior patient outcomes following surgery. A new study, published in the December 2012 Journal of Bone and Joint Surgery (JBJS), also found that smokers suffering from spinal disorders and related back pain, reported greater discomfort than spinal disorder patients who stopped smoking during an eight-month treatment period.


When it comes to aerobic exercise getting those 150 minutes in is more important than doing cardio every day. 


Total Amount of Exercise Important, Not Frequency, Research Shows

Just get those 150 minutes a week in. A new study by Queen's University researchers has determined that adults who accumulated 150 minutes of exercise on a few days of the week were not any less healthy than adults who exercised more frequently throughout the week. http://www.inquisitr.com/809406/total-amount-of-exercise-important-not-frequency-research-shows/


I always tell people that is fine to break up your cardio routine into a few sessions a day. Research is emerging suggesting that it could be as good as a continous session. this is great for people who have little bits of time during the day to get activity.


Moderate-Intensity Walking Timed Just Right Might Help Protect Against Type 2 Diabetes

June 12, 2013 — A fifteen minute walk after each meal appears to help older people regulate blood sugar levels and could reduce their risk of developing type 2 diabetes, according to a new study by researchers at the George Washington University School of Public Health and Health Services (SPHHS). The study, published today in Diabetes Care, found that three short post-meal walks were as effective at reducing blood sugar over 24 hours as a 45-minute walk of the same easy-to-moderate pace. Moreover, post-meal walking was significantly more effective than a sustained walk at lowering blood sugar for up to three hours following the evening meal. http://www.eurekalert.org/pub_releases/2013-06/gwus-mwt060613.php


Another great reason to lose weight is improved brain power. 

Weight Loss Improves Memory and Alters Brain Activity in Overweight Women

Brain improvement, will all need it, memory improvement is another reason why to improve weight. Memory improves in older, overweight women after they lose weight by dieting, and their brain activity actually changes in the regions of the brain that are important for memory tasks, a new study finds.


Parents' Activity Unlikely to Influence Teen Fitness

Just because you move does not mean your kids will. Teens don't necessarily follow in their parents' footsteps when it comes to physical activity, finds a new study in the Journal of Adolescent Health. While teens with normal weight parents tended to be more fit, having physically active parents didn't affect teens' level of fitness.


June 2013


Body Fat Hardens Arteries After Middle Age

Don’t get rid of that mid-section to look better; get rid of it to improve yur arteries. Having too much body fat makes arteries become stiff after middle age, a new study has ... > full story


People Lie About Their Health Related Behaviors: Truth in Barcodes

I see the following a lot. People lie about their health related behaviors. It’s a problem that has long bedeviled health research on issues ranging from diet to exercise to smoking. And it’s not just that we have ... > full story


Four Lifestyle Changes Will Protect Your Heart and Significantly Reduce Your Risk of Death

Again and again these lifestyle factors come up as a way to improve your health. So get with it and adopt them. A large, multi-center study has found a significant link between lifestyle factors and heart health, adding even more evidence in support of regular exercise, eating a Mediterranean-style diet, ... > full story


Cardio and Weight Training Reduces Access to Health Care in Seniors

I always tell my clients that strength training is the fountain of youth. Here is more research to verify that. Forget apples -- lifting weights and doing cardio can also keep the doctors away, according a new study by researchers at the University of British Columbia and Vancouver Coastal Health Research Institute.The study, published today in the online journal PLOS ONE, followed 86 women, aged 70- to 80-years-old, who were randomly assigned to participate in weight training classes, outdoor walking classes, or balance and toning classes (such as yoga and pilates) for six months. All participants have mild cognitive impairment, a well-recognized risk factor for Alzheimer's disease and dementia. 


Nobody Likes a 'Fat-Talker,' Study Shows

This study is interesting-Nobody likes a Debbie Downer. Women who engage in "fat talk" -- the self-disparaging remarks girls and women make in relation to eating, exercise or their bodies -- are less liked by their peers, a new study from the University ... > full story


Regular, Moderate Exercise Does Not Worsen Pain in People With Fibromyalgia

I have a lot of clients with this condition and resistance training works for them. For many people who have fibromyalgia, even the thought of exercising is painful. Yet a new study shows that exercise does not worsen the pain associated with the disorder and may even lessen it over ... > full story


Exercise-Related Changes in Estrogen Metabolism May Lower Breast Cancer Risk

Another good reason why women should exercise. Physical activity may reduce breast cancer risk by altering estrogen metabolism. Women who did aerobic exercises had an increased ratio of "good" to "bad" metabolites of ... > full story


Obesity in Early 20s Curbs Chances of Reaching Middle Age

We are getting fatter and fatter as a nation. Here is another study sayng why we have to stop that trend. Young men who are obese in their early 20s are significantly more likely to develop serious ill health by the time they reach middle age, or not even make it that far, suggests ... > full story


May 2013 Change Diet, Exercise Habits at Same Time for Best Results, Study Says

Most people know that the way to stay healthy is to exercise and eat right, but millions of Americans struggle to meet those goals, or even decide which to change first.

Click for more details.


Drinking One 12-Ounce Sugar-Sweetened Soft Drink a Day Can Increase the Risk of Type 2 Diabetes by 22 Percent, Study Suggests

Apr. 24, 2013 — Drinking one (or one extra)* 12oz serving size of sugar-sweetened soft drink a day can be enough to increase the risk of developing type 2 diabetes by 22%, a new study suggests. The research is published in Diabetologia (the journal of the European Association for the Study of Diabetes) and comes from data in the InterAct consortium**. Click for more details.


High Heart Rate at Rest Signals Higher Risk of Death Even in Fit Healthy People

A resting heart rate -- the number of heart beats per minute -- is determined by an individual's level of physical fitness, circulating hormones, and the autonomic nervous system. A rate at rest of between 60 and 100 beats per minute is considered normal.

A study found (using 3000 men volunteers for over 17 years) irrespective of level of physical fitness, subjects with high resting heart rates fare worse than subjects with lower heart rates. This suggests that a high resting heart rate is not a mere marker of poor physical fitness, but is an independent risk factor. Click for more info. 


Smartphone Way to Lose Weight

Your smartphone could be a key tool to losing weight according to scientists at the University of Leeds. Their study is the first to evaluate a smartphone app as the sole method for monitoring weight loss, with researchers creating My Meal Mate to trial against similar products for monitoring food intake, an online food diary and the traditional paper version. Click for more info. 


'Well-Being Risks' Contribute to Decreased Productivity

It makes sense if you make your employee’s total wellness you’ll increase productivity. A study confirms this by finding that in addition to health-related risk factors, some non-traditional "well-being risks" can have a significant impact on workers' productivity, reports a study in the April Journal of Occupational and Environmental Medicine, official publication of the American College of Occupational and Environmental Medicine (ACOEM). Workers whose total well-being risks decreased over time had improvement in several measures of productivity. A five percent reduction in well-being risks was linked to approximately a 0.75 percent decrease in absenteeism, a 2.40 percent decrease in "presenteeism" (time spent at work with reduced productivity), and a 0.25 percent increase in job performance. 


Demanding Physical Work Associated With an Increased Risk of Cardiovascular Disease

Two studies presented at this year's EuroPRevent 2013 congress suggest that demanding physical work has a detrimental effect on an individual's risk of coronary heart disease. It was interesting to note that those who have very demanding physical jobs were not protected by formal exercise as was those who had less demanding jobs. Click for more info. 


April 2013

Quick tips

Almonds have 20% fewer calories than previously thought due to a new measure of calories absorbed and used.


Cutting food into smaller pieces may lead to weight control. It may be due to satiety and if done with foods with high caloric density. People eat less when eating small pieces.



Exercisers say they sleep better

Exercise can affect your sleep. The results of the National Sleep Foundation's 2013 Sleep in America® poll show a compelling association between exercise and better sleep. Vigorous exercisers are almost twice as likely as non-exercisers to report "I had a good night's sleep" every night or almost every night during the week.They also are the least likely to report sleep problems.  Click link for details. 


Short Activity Boost Brain Function

Short bouts of moderately intense exercise seem to boost self control and higher brain function, indicates an analysis of the published evidence in the British Journal of Sports MedicineClick for details. 

Researchers Find Link to Energy Rates

People with a more resilient personality profile are more likely to have greater aerobic capacity, which may contribute to better health and . full story


Quantity of Sugar in Food Supply Linked to Diabetes Rates, Researcher Says

We know sugar is bad; most of us should not exceed more than 100 calories worth a day. But does eating too much of it cause disease like diabetes? For years, scientists have said "not exactly." Eating too much of any food, including sugar, can cause you to gain weight; it's the resulting obesity that predisposes people to diabetes, according to the prevailing theory. Click link. 


Long, Low Intensity Exercise May Have More Health Benefits Relative to Short, Intense Workouts

Standing and walking for longer stretches improves insulin sensitivity and blood lipid levels more than an hour of intense exercise each day does, but only if the calories spent in both forms of exercise are similar. The researchers recruited eighteen normal-weight 19 to 24-year-old participants for their study and asked them to follow three regimes. In the first, participants were instructed to sit for 14 hours each day and not indulge in any form of exercise; the second regime required participants to sit for 13 hours each day and exercise vigorously for 1 hour; and in the third, participants substituted six hours of sitting with four of walking and two hours standing. After each regime, the researchers tracked each participant's insulin sensitivity and blood lipid levels, both of which can help identify metabolic conditions like diabetes and obesity. Click for more info. 


Other research

Disruption of Circadian Clock Linked to Obesity, Diabetes and Heart Attacks

Disruption in the body's circadian rhythm can lead not only to obesity, but can also increase the risk of diabetes and heart disease. That is the conclusion of the first study to show definitively ... > full story


Employees Shed Pounds in Worksite-Based Weight Loss Intervention With Behavioral Counseling

Workplace-based programs that include dietary advice coupled with behavioral counseling appear to be a promising approach for men and women with significant weight loss goals, based on the results of ... WE HAVE CALORIE WATCHERS.... full story


High Glycemic Index Foods and Dairy Products Linked to Acne

A new study has determined that there is increasing evidence of a connection between diet and acne, particularly from high glycemic load diets and dairy products, and that medical nutrition therapy ... > full story

But now the results of a large epidemiological study suggest sugar may also have a direct, independent link to diabetes.


March 2013

Exercise Prevents Dementia Study Shows Link Between Fitness And Cognitive Abilities

We perform regular exercise for a lot of reasons, but this reason is a no brainer; a study found that those who exercised in mid-life were 40% less likely or Alzheimer's disease by the time they were 65 compared with their counterparts who were not as in shape. The new research shines a spotlight on a way for people to avoid a disease that so far can't be cured, slowed or prevented. Click for more info. 


Question? Chris what do you think of supplements?

Oh boy, this is a long answer. The short answer, supplements are not medicine, period. The long answer is supplements don’t go through the rigorous regulatory scrutiny that medicines do. Much of what people think supplements do is unfounded. Most companies stretch the truth on health claims as well. Generally most nutrition experts believe that healthy people can get all their nutrition needs from their diet. There is no harm taking a general muti-vitamin for your gender, but the research does not suggest that it could be worth the money. That being said based on your medical history and age you may need to supplement. Read on to get an idea of what you may need. 


One vitamin you may need is the sunshine vitamin. It is hard to get all your vitamin D especially in the Northeast where we get less direct sunlight; so supplementing with vitamin D may be a good idea. Considering taking all fat soluble vitamins with a meal that has some dietary fat to help in its absorption. 


People at risk for age related macular degeneration may benefit from antioxidants, carotenoids, and zinc, which is sold as a eye-health supplement. 


Older adults may not produce enough stomach acid to absorb the vitamin B-12, so they may benefit from a B-12 supplement. 


It is hard to get enough of the recommended calcium as we get older, especially females. Calcium is always best through food, like low fat dairy, rather than tablets. If you have to take supplement try to do a mix of food and supplement to avoid kidney issues which may occur with calcium supplement intake.  


As always talk to your physcian before starting a supplement regiment or for that matter anything that may interfere with the medicines you maybe taking. 


What others may help? Vitamin C will not hurt you and may help in small improvements of cold symptoms. 


Sperm count is less in those who don’t move.

A study from the British Journal of Sports Medicine followed the television and exercise habits of 189 men between 18 and 22 years old. Men who watched more than 20 hours of television or associated media had a 44 percent lower sperm count than men who watched almost none, while men who exercised 15 or more hours a week (moderate to vigorous) had a 73 percent higher sperm count than men who did less than 5 hours a week. Click for more info. 


One of my clients had a positive PET scan that was just muscle inflammation. Read on to understand why.

According to Science Daily, any form of exercise prior to a PET scan may result in a false positive study. The glucose component of the PET scan injection will migrate to areas of high metabolic activity.  Physical exertion prior to a PET scan may lead to glucose being absorbed in the muscles, which can be misinterpreted as a cancerous tumor. Any physical activity within 48 hours of a PET scan should be documented to allow for proper interpretation of the exam.

Read more: 


February 2013

Workout with a friend for better results

Looking for a fitness boost? Workout with a friend - research shows that women train harder with an exercise partner

  1. Almost two thirds of women try harder when exercising with a friend 

  2. Nearly a third use their friends as inspiration to stay in shape.

Click for more info. 

 

Exercise-Loving linked to brain size 

Is exercise loving linked to brain size? To find out, researchers at the University of California, Riverside performed laboratory experiments on house mice and found that mice that have been bred for dozens of generations to be more exercise-loving have larger midbrains than those that have not been selectively bred this way.

Click for more info. 

 

Interval train for better results

Rest is crucial to physical development both during and after exercise. Sports scientists from Stirling University believe taking a breather from time to time not only allows the muscles to recover but also makes the body fitter faster. 

Click for more info. 

 

Light Exercise After Meals May Help Keep Triglycerides Low

Light exercise, particularly after meals, may prevent triglyceride levels from becoming elevated, according to research published in the official journal of the ACSM.  This study, in the February edition of Medicine Science in Sports & Exercise, shows timing exercise around meals may allow an individual to reap the most benefit out of each exercise session. Other studies with just standing have shown similar results. Click for more info. 

 

January 2013

We are not the only coach potato, chair loving country. More and more countries are becoming increasingly sedentary at work. Workplace activity levels have fallen in the US, UK, Brazil, China, and India. In the US total metabolic-equivalent hours levels (a measure of energy expenditure) fell from 235 to 160 from 1965 to 2009; where UK numbers were similar. China showed the fastest change falling from 399 to 213 from 1991 to 2009. Drops were smaller in Brazil and India. More info. 


Exercise may have given us bigger brains.

Recent research suggests that it may be exercise — not meat eating — that helped humans boost their brainpower. In a paper that will be published in January, anthropologist David A. Raichlen says physical activity was key in the development of bigger brains. More info. 


Being active and social prolongs life past 75

A recent study suggests that favourable health behaviors even at an advance age may enhance life expectancy. 

More info. 


Vitamin D fails in stopping sniffles.

Vitamin D supplementation has been linked to many positive health outcomes. Unfortunately it will not help with respiratory infections. More info.


National Consumer Research Institute Predicts Top Five Health Trends for 2013

The growth of food waste consciousness, mini-meals, gluten-free products and mainstream veganism top the health trends expected to make headlines in 2013. The number 2 listed health trend is workplace wellness; BMS has been ahead of the curve on this for years. More info. 


Increase blood vessel function with olive oil

A study found people with atherosclerosis showed significant improvements in inflammation and blood vessel lining function when given two tablespoons daily of olive oil. Olive oil contains more than 30 phytochemicals which have varying beneficial properties and actions. More info.


Organic foods, does it matter?

A study found that organic foods generally deliver no more nutrients and are not even pesticide free compared to conventionally grown foods. There are reasons why to go organic and there are some which are the best to buy, but generally speaking I believe if it is grown in the US you are safe going with conventionally grown produce. Use less produce that is conventionally grown in other countries. More info. 


December 2012

America receives a grade of F on Fruit and Vegetable Intake

Recommended amounts of vegetables and fruit are 2 1/2 and 2 cups, respectively. Only 6 % of adults consumed the recommended amounts of vegetables and 8% recommended amounts of fruit. Under-consumption of fruits and vegetables is a life-threatening matter, as it can increase the risk chronic diseases such as heart disease, stroke, type 2 diabetes, and certain cancers.  The cost of inadequate fruit and vegetable consumption adds up to $56 billion a year in health care costs. More info.

Exercise can add years to your life.

A new study suggests that just 30 minutes of moderate exercise can add 5 years to your life. Another related study suggest that weekly exercise and overall physical movement was the best indicator of overall health.

More info.


What’s the difference between moderate and vigorous exercise?

Health officials recommend that adults get two hours and 30 minutes of moderate exercise or one hour and 15 minutes of vigorous activity each week. That’s about 20 minutes of moderate exercise or 10 minutes of vigorous a day. You should be able to talk, but not sing, while participating in moderate exercise; a great example is walking at 3.5 mph. You should be able to say only a few words without stopping to breathe during vigorous exercise; a great example would be jogging. Vigorous exercise builds ones aerobic capacity (the ability to do aerobic work) more than moderate exercise and burns more calories per minute as well. People though tend to stick to moderate exercise programs over the long haul.

Pump up your muscles as well as your brain through Weight Training

Pumping iron might be good for your aging brain as well as your muscles, according to a new study of older women with mild cognitive impairment. Women in the randomized trial who were assigned to resistance training significantly improved their scores on tests of memory and cognition. More info. Other studies have shown increased memory and creativity in younger populations who weight train. So start pumping those muscles; some programs can be done in only 20 minutes, 2 times a week.


November 2012

Severely Limiting Calories May Not Extend Your Life.

Previous studies suggested that a very low caloric diet may extend your life. These studies were done with rats, mice, and dogs as well as rhesus monkeys which was done in Wisconsin. A new study by the NIA with other rhesus monkeys suggests otherwise. This study feed the monkeys what they needed instead of letting them eat whatever they wanted as in the previous Wisconsin study. It is possible that eating fewer calories than a typical monkey (or perhaps a human) wants to eat does extend life and eating a very low calorie does the same as a diet based on what you need. The take home message is don’t eat fewer or more calories than you need to maintain a healthy weight; moderation is the key. More Info. 


Zero calorie drinks do not increase weight in children, while sugary drinks do.

Dutch researchers assigned 641 normal weight children aged 4 to 12 to drink one cup a day of a beverage sweetened with either sugar (104 calories, about the same as a cup of Coca-Cola) or the artificial sweeteners Splenda and acesulfame potassium (0 calories). After 1. years, weight, waist size, and body fat increased more in the youngsters who got the sugary drinks. Researchers speculated that at decreased consumption of sugary beverages might reduce the high prevalence of overweight in children, noted the authors. What to do: Replace soda, iced teas, fruit drinks, energy drinks, and juices with water or diet drinks and it seems that diet drinks do not add weight as some have speculated. More info.


Take a look at these Staggering Stats.

Do you fall into one of these categories?

  1. 1.Americans eat 5 meals a week from restaurants.

  2. 2.20% of meals are eaten in a car. 

  3. 3.In 2000, Americans consumed an average of 57 more pounds of meat than in the 1950s.

  4. 4.70 percent of Americans over 18 years old admit that they ate, "pretty much whatever they want."

  5. 5.Less than 1/3 of Americans eat more than 1 fruit per day.

  6. 6.1 in 4 Americans consume fast food every day.

  7. 7.In 2000, Americans ate 52 teaspoonfuls of added sugar per day.

  8. 8.There are almost 50,000 fast food chain restaurants in the United States.

  9. 9.About 1/4 of Americans eat more than 2 vegetables per day.

  10. 10.Americans spend $100 billion on fast food every year.

  11. 11.America's consumption of corn sweeteners (i.e. high fructose corn syrup) has increased 8x since the 1950s. 


A new study suggests that coffee drinkers may have less of a risk of developing a certain type of skin cancer. It must be pointed out that this was based on a large observational study and did not prove causality. The study of nearly 113,000 men and women found those who drank three or more cups of coffee a day had a 20 percent lower risk of basal cell carcinoma than those who did not drink coffee. Coffee is one of the most studied foods it seems lately and most of the results suggests moderate consumption is good, but don’t start if you don’t drink it. More info.


Try to limit red meat and stay away from those processed meats as well. Eating processed meats such as bacon, sausage and ham appears to increase your relative risk of pancreatic cancer, as does red meat of all kinds for men. These new findings support the American Cancer Society’s recommendations to limit intake of red and processed meats. More info.

Exercise and Diet may not help as much as we hoped with people who have Type 2 Diabetes. A large federal study of whether diet and weight loss can prevent heart attacks and strokes in overweight and obese people with Type 2 diabetes has ended two years ahead of schedule because the intensive program did not help. You would think that diet and exercise would help reduce that risk based on past studies like an earlier similar federal study. This study found intense diet and exercise program helped prevent overweight or obese people with elevated blood sugar levels from crossing the line into diabetes. The researchers hoped similar program could also protect people from heart disease, but it did the same as the control. The group assigned to diet and exercise ended up with about the same levels of cholesterol, blood pressure and blood sugar as those in the control group, but the dieters used fewer medications. Less medication is still a positive sign, but as a exercise professional I’m disappointed.  The results of the study have not been published, so information is limited. From what I have read so far the weight loss was statistically significant but not substantial, which may be the reason for no change. Subjects experienced a 5% loss, which for someone weighing 250 lbs. would be only 12 pounds. Maybe the researchers should of pushed for greater losses than this. When diabetics have gastric bypass (more info.) and lose a substantial amount of weight diabetes is reversed in most cases. The take home message so far from this study is if you are pre-diabetic don’t cross the line into diabetes.   More info.

October 2012

Don’t leave your veggies uncovered. The type of oil you use in your salad dressing may affect how your body utilizes the vitamins in your salads. It appears that monounsaturated oils, like canola and olive oil, are best at liberating fat-soluble nutrients in veggies. Salads with dressings that have 3 grams of monounsaturated fats promoted as much carotenoid absorption as those with 20 grams of other types of fat. The study also raised concerns that if you use very low-fat salad dressings you may be losing out on nutrients. More info.


A good night sleep improves food choices. Sleep is important for so many reasons, from avoiding muscle pain to improving concentration adequate sleep is a key. Now a new report suggest that sleep deprived subjects show brain changes that affect their decision making leaving them with poor dietary choices. When presented with bad food choices those who were sleep deprived had brain activity similar to those found who were obese. Bottomline: Try to get seven hours of restful sleep a night. More info.


Coffee may keep you alive longer. A new study suggests that drinking coffee is associated with living longer. Drink up! Thank goodness, something that many enjoy may make you healthier. The latest study from New England Journal of Medicine suggests coffee is good food. Researchers followed more than 400,000 older people for more than a decade. The more coffee people drank each day their risk of dying fell. Women drinking six cups cups were 15% less likely to die. Men who drank at least six cups daily were 10% less likely to die than men drinking none. This study doesn't prove cause and effect according to the researchers. Coffee was also linked to lower risk of death from heart disease, stroke, and diabetes. Coffee does include chemicals that could have an positive effect in your body, including antioxidants. Another study suggested that coffee was Americans number one source of antioxidant. Bottomline: Continue to enjoy if you have been drinking coffee avoiding the sugar and cream but don’t start till more inforation comes forth.  More info.


Stand for your health. A great way to increase daily physical activity is by just adding more standing to your day. Standing burns calories, does not affect your appetite, revs up a lipase enzyme that is involved in fat metabolism, and develops postural muscles. One study suggested that standing several hours a day is better for your health than doing cardio training for 30-45 minutes and then sitting the rest of the day. Some scientist feel that daily seated postures is one of the worst things for your health. Every hour try to stand up for 5 to 10 minutes at your workstation. More info.