Prehistoric Pacific Coast diets had salmon limits

Date:

April 12, 2021

Source:

Washington State University

Summary:

Humans cannot live on protein alone - even for the ancient indigenous people of the Pacific Northwest whose diet was once thought to be almost all salmon. Anthropologists argue such a protein-heavy diet would be unsustainable and document the many dietary solutions ancient Pacific Coast people in North America likely employed to avoid 'salmon starvation,' a toxic and potentially fatal condition brought on by eating too much lean protein. (see study)


IMPORTANT STUDY

Leisure physical activity is linked with health benefits but work activity is not

Date:

April 8, 2021

Source:

European Society of Cardiology

Summary:

The first large study showing that leisure time physical activity and occupational physical activity have opposite, and independent, associations with cardiovascular disease risk and longevity. During a median follow-up of 10 years, there were 9,846 (9.5%) deaths from all causes and 7,913 (7.6%) major adverse cardiovascular events (MACE, defined as fatal and nonfatal myocardial infarction, fatal and non-fatal stroke, and other coronary death). (SEE STUDY)

COMMENT: I was shocked by this.

I feel this is is important because even though production and lab people may get a good deal of activity in their day doing production/lab work it does not equate to the same benefit of exercise, especially exercise that elevates heart rate.


Compared to low leisure time physical activity, after adjustment for age, sex, lifestyle, health, and education, moderate, high, and very high activity were associated with 26%, 41%, and 40% reduced risks of early death, respectively. In contrast, compared to low work activity, high and very high activity were associated with 13% and 27% increased risks of death, respectively.


Similarly, after adjustments, compared to low leisure activity, moderate, high, and very high levels of leisure activity were associated with 14%, 23%, and 15% reduced risks of MACE, respectively. Compared to low work activity, high and very high levels were associated with 15% and 35% increased risks of MACE, respectively.


Professor Holtermann said: "Many people with manual jobs believe they get fit and healthy by their physical activity at work and therefore can relax when they get home. Unfortunately, our results suggest that this is not the case. And while these workers could benefit from leisure physical activity, after walking 10,000 steps while cleaning or standing seven hours in a production line, people tend to feel tired so that's a barrier.”


While the study did not investigate the reasons for the opposite associations for occupational and leisure time physical activity, Professor Holtermann said: "A brisk 30-minute walk will benefit your health by raising your heart rate and improving your cardiorespiratory fitness, while work activity often does not sufficiently increase heart rate to improve fitness. In addition, work involving lifting for several hours a day increases blood pressure for many hours, which is linked with heart disease risk, while short bursts of intense physical activity during leisure raises blood pressure only briefly.”


Keep pace: Walking with a partner is great but might slow you down

Date:

April 2, 2021

Source:

Purdue University

Summary:

A new study shows that couples often decreased their speed when walking together. Speed further decreased if they were holding hands. (SEE STUDY)


Cardiorespiratory fitness improves grades at school

Date:

March 30, 2021

Source:

Université de Genève

Summary:

Studies indicate a link between children's cardiorespiratory fitness and their school performance: the more athletic they are, the better their marks in the main subjects. Similarly, cardiorespiratory fitness is known to benefit cognitive abilities. But what is the real influence of such fitness on school results? Researchers tested pupils from eight Geneva schools. Their results show that there is an indirect link with cardiorespiratory fitness influencing cognitive abilities, which in turn, influence school results. (See Study)


Exercise, healthy diet in midlife may prevent serious health conditions in senior years

Date:

March 31, 2021

Source:

American Heart Association

Summary:

Regular exercise and a healthy diet for middle-aged adults may be key to achieving optimal cardiometabolic health later in life. Cardiometabolic health risk factors include the metabolic syndrome, a cluster of health conditions such as excess body fat around the waist, high blood pressure, high blood sugar, abnormal cholesterol or triglyceride levels that increase the risk of heart disease, stroke and Type 2 diabetes. (See Study)


Kids' metabolic health can be improved with exercise during pregnancy: here's why

Date:

March 30, 2021

Source:

Joslin Diabetes Center

Summary:

Many previous studies have linked increased maternal body weight and unhealthy diets to poorer metabolic outcomes in offspring, often many years later. Understanding the mechanisms of how maternal exercise can reverse these effects might lead to interventions that prevent these diseases transmitting across generations.


Fasting can be an effective way to start a diet

Date:

March 30, 2021

Source:

Max Delbrück Center for Molecular Medicine in the Helmholtz Association

Summary:

Those who need to change their eating habits to normalize their blood pressure should start with a fast. Scientists explain why patients can use it as a tool to improve their health in the long term.


More protein doesn't mean more strength in resistance-trained middle-aged adults

Date:

March 25, 2021

Source:

University of Illinois at Urbana-Champaign, News Bureau

Summary:

A 10-week muscle-building and dietary program involving 50 middle-aged adults found no evidence that eating a high-protein diet increased strength or muscle mass more than consuming a moderate amount of protein while training. The intervention involved a standard strength-training protocol with sessions three times per week. None of the participants had previous weightlifting experience. COMMENT: THIS IS CONSISTENT WITH WHAT I HAVE SAID TO PEOPLE IN THE PAST THAT AN ADEQUATE AMOUNT OF PROTEIN IS ENOUGH TO HELP YOU BUILD MUSCLE. SEE STUDY "The moderate-protein group consumed about 1.2 grams of protein per kilogram of body weight per day (WHICH IS MORE THAN THE RDA), and the high-protein group consumed roughly 1.6 grams per kilogram per day," said Colleen McKenna, a graduate student in the division of nutritional sciences and registered dietician at the University of Illinois Urbana-Champaign who led the study with U. of I. kinesiology and community health professor Nicholas Burd.


Physical activity helps curb low-grade inflammation in children

Low physical activity, unhealthy diet quality, and being overweight is the most unfavourable combination

Date:

March 23, 2021

Source:

University of Jyväskylä - Jyväskylän yliopisto

Summary:

According to a recent study, accumulating more brisk and vigorous physical activity can curb adiposity-induced low-grade inflammation. The study also reported that diet quality had no independent association with low-grade inflammation. (SEE STUDY)


Cells burn more calories after just one bout of moderate aerobic exercise, OSU study finds

Date:

March 22, 2021

Source:

Oregon State University

Summary:

In a recent study testing the effects of exercise on overall metabolism, researchers found that even a single session of moderate aerobic exercise makes a difference in the cells of otherwise sedentary people. (SEE STUDY)


Frequent consumption of meals prepared away from home linked to increased risk of early death

Date:

March 25, 2021

Source:

Elsevier

Summary:

Dining out is a popular activity worldwide, but there has been little research into its association with health outcomes. Investigators looked at the association between eating out and risk of death and concluded that eating out very frequently is significantly associated with an increased risk of all-cause death, which warrants further investigation. (SEE STUDY) COMMENT: WHEN YOU PREPARE AND EAT AT HOME YOU CAN CONTROL YOUR CALORIES AND THE QUALITY OF YOUR FOOD MUCH BETTER.


Eating processed meat could increase dementia risk, researchers say

Date:

March 21, 2021

Source:

University of Leeds

Summary:

Eating processed meat has been linked with an increased risk of developing dementia, say researchers exploring a potential link between consumption of meat and development of dementia. COMMENT: ANOTHER REASON WHY YOU SHOULD NOT EAT PROCESSED MEATS. (SEE STUDY)


Should you take fish oil? Depends on your genotype

Date:

March 25, 2021

Source:

University of Georgia

Summary:

Fish oil supplements are a billion-dollar industry built on a foundation of purported, but not proven, health benefits. Now, new research indicates that taking fish oil only provides health benefits if you have the right genetic makeup. ——-. But if you do not have that right genotype, taking a fish oil supplement actually increases your triglycerides."(SEE STUDY) COMMENT: I CAN NOT RECOMMEND SUPPLEMENTS AS A HEALTH COACH. I DO TAKE FISH OIL.


In women, higher body fat may protect against heart disease death, study shows

Date:

March 16, 2021

Source:

University of California - Los Angeles Health Sciences

Summary:

A new study shows that while men and women who have high muscle mass are less likely to die from heart disease, it also appears that women who have higher levels of body fat -- regardless of their muscle mass -- have a greater degree of protection than women with less fat. See study


Pick up the pace! Slow walkers four times more likely to die from COVID-19, study finds

Date:

March 16, 2021

Source:

University of Leicester

Summary:

Slow walkers are almost four times more likely to die from COVID-19, and have over twice the risk of contracting a severe version of the virus, according to researchers in a new study. See study The analysis found slow walkers of a normal weight to be almost 2.5 times more likely to develop severe COVID-19 and 3.75 times more likely to die from the virus than normal weight fast walkers.


Exercise during pregnancy may save kids from health problems as adults

Parental obesity predisposes children to develop diabetes, metabolic issues

Date:

March 15, 2021

Source:

University of Virginia Health System

Summary:

One day soon, a woman's first trip to the doctor after conceiving may include a prescription for an exercise program. See study


Eating before 8:30 a.m. could reduce risk factors for type 2 diabetes

Intermittent fasting study finds eating earlier was associated with lower blood sugar levels and insulin resistance

Date:

March 18, 2021

Source:

The Endocrine Society

Summary:

People who start eating before 8:30 a.m. had lower blood sugar levels and less insulin resistance, which could reduce the risk of developing type 2 diabetes, according to a new study.

People who start eating before 8:30 a.m. had lower blood sugar levels and less insulin resistance, which could reduce the risk of developing type 2 diabetes, according to a study presented virtually at ENDO 2021, the Endocrine Society's annual meeting.

"We found people who started eating earlier in the day had lower blood sugar levels and less insulin resistance, regardless of whether they restricted their food intake to less than 10 hours a day or their food intake was spread over more than 13 hours daily," said lead researcher Marriam Ali, M.D., of Northwestern University in Chicago, Ill. See study


High fat diets may over-activate destructive heart disease protein

Date:

March 2, 2021

Source:

University of Reading

Summary:

Consumption of a high fat diet may be activating a response in the heart that is causing destructive growth and lead to greater risk of heart attacks, according to new research. (See Study)


Deciphering the genetics behind eating disorders

Date:

March 1, 2021

Source:

Université de Genève

Summary:

By analysing the genome of tens of thousand people, a team has discovering similarities between the genetic bases of anorexia nervosa, bulimia nervosa or binge-eating disorder, and those of psychiatric disorders. Eating disorders differ in their genetic association with anthropometric traits. Thus, genetic predisposition to certain weight traits may be a distinctive feature of anorexia nervosa, bulimia nervosa or binge-eating disorder. (see study)


The right '5-a-day' mix is 2 fruit and 3 vegetable servings for longer life

Date:

March 1, 2021

Source:

American Heart Association

Summary:

Higher consumption of fruits and vegetables is associated with a lower risk of death in men and women, according to data representing nearly 2 million adults. Five daily servings of fruits and vegetables, eaten as 2 servings of fruit and 3 servings of vegetables, may be the optimal amount and combination for a longer life. These findings support current U.S. dietary recommendations to eat more fruits and vegetables and the simple public health message '5-a-day.' COMMENT: Like I always say when it comes to a meal think where you are going to get your fruits and veggies from first. See Study


Belly fat resistant to every-other-day fasting

Studies in mice show fat location matters for intermittent fasting

Date:

March 3, 2021

Source:

University of Sydney

Summary:

Scientists have mapped out what happens to fat deposits during intermittent fasting (every second day), with an unexpected discovery that some types of fat are more resistant to weight loss. (see study)


Accelerating gains in abdominal fat during menopause tied to heart disease risk

Date:

March 3, 2021

Source:

University of Pittsburgh

Summary:

Women who experience an accelerated accumulation of abdominal fat during menopause are at greater risk of heart disease, even if their weight stays steady, according to a new analysis. The study -- based on a quarter century of data collected on hundreds of women -- indicates that measuring waist circumference during preventive health care appointments for midlife women could be a better early indicator of heart disease risk than weight or BMI. COMMENT: Like I always say the abdomen circumference next to blood pressure are some of the important biomarkers that you should measure regularly. (see study)


Excess body weight linked with worse heart health even in people who exercise

Date:

January 22, 2021

Source:

European Society of Cardiology

Summary:

Physical activity does not undo the negative effects of excess body weight on heart health, according to a new study. See study From study overweight and obese participants were at greater cardiovascular risk than their peers with normal weight, irrespective of activity levels. As an example, compared to inactive normal weight individuals, active obese people were approximately twice as likely to have high cholesterol, four times more likely to have diabetes, and five times more likely to have high blood pressure. Dr. Lucia said: "Exercise does not seem to compensate for the negative effects of excess weight. This finding was also observed overall in both men and women when they were analysed separately." COMMENT: EXCESS WEIGHT IMPACTS YOUR HEALTH......


Mediterranean-style diet linked to better thinking skills in later life

Date:

February 10, 2021

Source:

University of Edinburgh

Summary:

People who eat a Mediterranean-style diet -- particularly one rich in green leafy vegetables and low in meat -- are more likely to stay mentally sharp in later life, a study shows. Closely adhering to a Mediterranean diet was associated with higher scores on a range of memory and thinking tests among adults in their late 70s, the research found. The study found no link, however, between the Mediterranean-style diet and better brain health. See Study COMMENT: MORE AMMO TO THE DIET I FOLLOW :)


Study compares low-fat, plant-based diet to low-carb, animal-based diet

Date:

January 21, 2021

Source:

NIH/National Institute of Diabetes and Digestive and Kidney Diseases

Summary:

People on a low-fat, plant-based diet ate fewer daily calories but had higher insulin and blood glucose levels, compared to when they ate a low-carbohydrate, animal-based diet, according to a small but highly controlled study. The study compared the effects of the two diets on calorie intake, hormone levels, body weight, and more. The main results showed that people on the low-fat diet ate 550 to 700 fewer calories per day than when they ate the low-carb diet. Despite the large differences in calorie intake, participants reported no differences in hunger, enjoyment of meals, or fullness between the two diets. Participants lost weight on both diets, but only the low-fat diet led to a significant loss of body fat.

"Despi

Link between gut microbes, diet and illnesses revealed

Date:

January 11, 2021

Source:

King's College London

Summary:

Diets rich in healthy and plant-based foods encourages the presence of gut microbes that are linked to a lower risk of common illnesses including heart disease, research has found. see more COMMENT: AGAIN THIS STUDY SHOWS THE IMPORTANCE OF A HEALTHY GUT MICROBE, WICH IS BUILT ON A HEALTHY DIET-SEE Mediterranean diet.


Mediterranean diet may decrease risk of prostate cancer progression

Date:

January 7, 2021

Source:

University of Texas M. D. Anderson Cancer Center

Summary:

In a study to examine a Mediterranean diet in relation to prostate cancer progression in men on active surveillance, researchers found that men with localized prostate cancer who reported a baseline dietary pattern that more closely follows the key principles of a Mediterranean-style diet fared better over the course of their disease. COMMENT: AGAIN THIS STUDY SHOWS THE IMPORTANCE OF A DIET I HIGHLY RECOMMEND


Low fitness linked to higher psoriasis risk later in life

Date:

January 12, 2021

Source:

University of Gothenburg

Summary:

Scientists have now demonstrated a connection between inferior physical fitness in young adults and elevated risk of the autoimmune disease psoriasis. For the male recruits to compulsory military training who were rated as the least fit, the risk of developing psoriasis later was 35 percent higher than for the fittest. see more


No limit to cardiovascular benefits of exercise, study finds

Date:

January 12, 2021

Source:

PLOS

Summary:

Physical activity is not only associated with a lower risk of cardiovascular disease, but there is no threshold for that association, with the lowest risk of cardiovascular disease seen for those who are most active, according to a new study. see more COMMENT: SHOWS MORE CARDIO ENHANCEMENT THE HEALTHIER YOU WILL BE


Not just a guys' club: Resistance training benefits older women just as much as older men

Date:

January 7, 2021

Source:

University of New South Wales

Summary:

Men and women aged over 50 can reap similar relative benefits from resistance training, a new study shows. see more COMMENT: EVERYONE CAN BENEFIIT FROM STRENGTH TRAINING


MIND and Mediterranean diets associated with later onset of Parkinson's disease

Date:

January 13, 2021

Source:

University of British Columbia

Summary:

A new study suggests a strong correlation between following the MIND and Mediterranean diets and later onset of Parkinson's disease (PD). While researchers have long known of neuroprotective effects of the MIND diet for diseases like Alzheimer's and dementia, this study is the first to suggest a link between this diet and brain health for Parkinson's disease (PD). see more COMMENT: AGAIN THIS STUDY SHOWS THE IMPORTANCE OF A DIET I HIGHLY RECOMMEND



1/1/21

New Dietary Guidelines for Americans-What is new!

'Ultraprocessed' is the new way of talking about foods that should not be consumed regularly or in large amounts — tons of evidence has come in within the last five years. It is the main food sources of sugar, saturated fat and salt, which need to be limited. ‘Ultraprocessed’ was not included because the independence of the 2020 Dietary Guidelines Advisory Committee was removed by the federal government. There is still a lot of good in it and it should be followed but try to limit ‘Ultraprocessed’ foods.

What are ‘Ultraprocessed’ foods.

• The committee report suggested reducing current guidance from two drinks for men and one drink a day for women to one drink a day for both women and men.

• The committee had also recommended that no amount of added sugar is OK for a baby's development.

• "For about the first 6 months of life, exclusively feed infants human milk. Continue to feed infants human milk through at least the first year of life, and longer if desired," the new guidelines stated, adding that if human milk is unavailable parents and guardians should feed infants "iron-fortified" formula during the first year of life.

• The guidance states that a "healthy dietary pattern" consists of nutrient-dense forms of foods and beverages across all food groups, in recommended amounts, and within calorie limits. These foods consist of protein, oils, dairy, vegetables, grains and fruits.

• This pattern includes dark green, red and orange vegetables, beans, peas, lentils and other starches, whole fruits and whole grains, as well as vegetable oils, lean meats, poultry, eggs, nuts, fat-free or low-fat milk, yogurt and cheese.

• And lastly, the final guideline is to "limit foods and beverages higher in added sugars, saturated fat, and sodium, and limit alcoholic beverages, at every life stage." see more here

• The American Institute for Cancer Research also suggested that the recommendations don't fully represent research about the health benefits of reducing the intake of processed meats and added sugars beyond the 10% of calories recommended by the new guidelines.

The guidelines don't touch on the topic of red meat -- a major supplier of saturated fat in the American diet and a huge player in the argument over food sustainability and environmental impact. Instead, the guidelines suggest replacing processed or high-fat meats, like hot dogs, sausages and bacon, with seafood or beans, peas and lentils to meet protein recommendations. They also suggest that the majority of meat and poultry a person consumes should be fresh, frozen or canned, and in lean forms, like chicken breast or ground turkey, rather than processed meats like ham or other deli meat.



Three pillars of mental health: Good sleep (sleep quality), exercise, raw fruits and veggies

Date:

December 16, 2020

Source:

University of Otago

Summary:

Getting good quality sleep, exercising, and eating more raw fruits and vegetables predicts better mental health and well-being in young adults, a study has found."This is surprising because sleep recommendations predominantly focus on quantity rather than quality. While we did see that both too little sleep -- less than eight hours -- and too much sleep -- more than 12 hours -- were associated with higher depressive symptoms and lower well-being, sleep quality significantly outranked sleep quantity in predicting mental health and well-being. COMMENT: IT IS NOT ABOUT JUST QUANTITY IT IS ABOUT QUALITY FOR GOOD HEALTH WHEN IT COMES TO SLEEP. https://www.sciencedaily.com/releases/2020/12/201216094647.htm


Does sharing health data help maintain weight loss?

Drexel study suggests sharing self-monitored health data improves person's weight loss maintenance

Date:

December 14, 2020

Source:

Drexel University

Summary:

Research suggests that health counselors having access to self-monitored health data would improve a person's weight loss maintenance.

Creating healthy habits, like increasing physical activity and improving eating habits, can be difficult to maintain long term, especially without accountability. Research from the Center for Weight, Eating and Lifestyle Science (WELL Center) in the College of Arts and Sciences at Drexel University suggests that health counselors having access to self-monitored health data would improve a person's weight loss maintenance. COMMENTS: Working with coaches like us can help you reach your weigt loss goals. https://www.sciencedaily.com/releases/2020/12/201214104726.htm


Test your heart health by climbing stairs

Date:

December 11, 2020

Source:

European Society of Cardiology

Summary:

Climbing four flights of stairs in less than a minute indicates good heart health, according to new research=60 STEPS. COMMENTS: I HAVE MENTIONED STAIR CLIMBING BEFORE. HERE YET AGAIN ANOTHER STUDY SHOWING ITS IMPORTANCE. https://www.sciencedaily.com/releases/2020/12/201211083104.htm


The Use of Lifting Straps Alters the Entire Load-Velocity Profile During the Deadlift Exercise

https://journals.lww.com/nsca-jscr/Abstract/2020/12000/The_Use_of_Lifting_Straps_Alters_the_Entire.6.aspx COMMENT: I DO NOT SUGGEST THE USE OF STRAPS OR BELTS IN MOST TRAINING PROGRAMS-THIS REINFORCES MY OPINION.


Effects of an Experimental vs. Traditional Military Training Program on 2-Mile Run Performance During the Army Physical Fitness Test

Thus, for short-term training of military personnel, RPE intensity-specific running program comprising aerobic and anaerobic system development can enhance 2-mile run performance superior to a traditional program while reducing training volume (60 minutes per session vs. 43.2 minutes per session, respectively). Future research should extend the training period to determine efficacy of this training approach for long-term improvement of aerobic capacity and possible reduction of musculoskeletal injury.

https://journals.lww.com/nsca-jscr/Abstract/2020/12000/Effects_of_an_Experimental_vs__Traditional.18.aspx COMMENT: ANOTHER STUDY POINTING TO HIIT ON PERFORMANCE.


Effects of Low-Load, Higher-Repetition vs. High-Load, Lower-Repetition Resistance Training Not Performed to Failure on Muscle Strength, Mass, and Echo Intensity in Healthy Young Men: A Time-Course Study The lack of difference in time-course changes between LLHR and HLLR programs suggests that low-load training can exert similar effects on muscle mass and characteristics as high-load training by increasing the number of repetitions, even when not performed to failure.https://journals.lww.com/nsca-jscr/Abstract/2020/12000/Effects_of_Low_Load,_Higher_Repetition_vs_.19.aspx COMMENT: ANOTHER STUDY SHOWING THAT YOU DO NOT HAVE TO DO HIGH LOAD TRAINING TO ELICIT MUSCULAR DEVELOPMENT.

2021

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