Happy New Year!

We're out celebrating our health and happiness with friends and family and hope you're enjoying doing the same!  Check back 1/3/2010 for new blog posts.

Phys Ed: The Benefits of Exercising Before Breakfast

By GRETCHEN REYNOLDS

The holiday season brings many joys and, unfortunately, many countervailing dietary pitfalls. Even the fittest and most disciplined of us can succumb, indulging in more fat and calories than at any other time of the year. The health consequences, if the behavior is unchecked, can be swift and worrying. A recent study by scientists in Australia found that after only three days, an extremely high-fat, high-calorie diet can lead to increased blood sugar and insulin resistance, potentially increasing the risk for Type 2 diabetes. Waistlines also can expand at this time of year, prompting self-recrimination and unrealistic New Year’s resolutions.

But a new study published in The Journal of Physiology suggests a more reliable and far simpler response. Run or bicycle before breakfast. Exercising in the morning, before eating, the study results show, seems to significantly lessen the ill effects of holiday Bacchanalias.

For the study, researchers in Belgium recruited 28 healthy, active young men and began stuffing them with a truly lousy diet, composed of 50 percent fat and 30 percent more calories, overall, than the men had been consuming. Some of the men agreed not to exercise during the experiment. The rest were assigned to one of two exercise groups. The groups’ regimens were identical and exhausting. The men worked out four times a week in the mornings, running and cycling at a strenuous intensity. Two of the sessions lasted 90 minutes, the others, an hour. All of the workouts were supervised, so the energy expenditure of the two groups was identical.

The experiment lasted for six weeks. At the end, the nonexercising group was, to no one’s surprise, super-sized, having packed on an average of more than six pounds. They had also developed insulin resistance — their muscles were no longer responding well to insulin and weren’t pulling sugar (or, more technically, glucose) out of the bloodstream efficiently — and they had begun storing extra fat within and between their muscle cells. Both insulin resistance and fat-marbled muscles are metabolically unhealthy conditions that can be precursors of diabetes.Their early-morning routines, however, were not. One of the groups ate a hefty, carbohydrate-rich breakfast before exercising and continued to ingest carbohydrates, in the form of something like a sports drink, throughout their workouts. The second group worked out without eating first and drank only water during the training. They made up for their abstinence with breakfast later that morning, comparable in calories to the other group’s trencherman portions.

The men who ate breakfast before exercising gained weight, too, although only about half as much as the control group. Like those sedentary big eaters, however, they had become more insulin-resistant and were storing a greater amount of fat in their muscles.

Only the group that exercised before breakfast gained almost no weight and showed no signs of insulin resistance. They also burned the fat they were taking in more efficiently. “Our current data,” the study’s authors wrote, “indicate that exercise training in the fasted state is more effective than exercise in the carbohydrate-fed state to stimulate glucose tolerance despite a hypercaloric high-fat diet.”

Just how exercising before breakfast blunts the deleterious effects of overindulging is not completely understood, although this study points toward several intriguing explanations. For one, as has been known for some time, exercising in a fasted state (usually possible only before breakfast), coaxes the body to burn a greater percentage of fat for fuel during vigorous exercise, instead of relying primarily on carbohydrates. When you burn fat, you obviously don’t store it in your muscles. In “our study, only the fasted group demonstrated beneficial metabolic adaptations, which eventually may enhance oxidative fatty acid turnover,” said Peter Hespel, Ph.D., a professor in the Research Center for Exercise and Health at Catholic University Leuven in Belgium and senior author of the study.

At the same time, the fasting group showed increased levels of a muscle protein that “is responsible for insulin-stimulated glucose transport in muscle and thus plays a pivotal role in regulation of insulin sensitivity,” Dr Hespel said.

In other words, working out before breakfast directly combated the two most detrimental effects of eating a high-fat, high-calorie diet. It also helped the men avoid gaining weight.

There are caveats, of course. Exercising on an empty stomach is unlikely to improve your performance during that workout. Carbohydrates are easier for working muscles to access and burn for energy than fat, which is why athletes typically eat a high-carbohydrate diet. The researchers also don’t know whether the same benefits will accrue if you exercise at a more leisurely pace and for less time than in this study, although, according to Leonie Heilbronn, Ph.D., a professor at the University of Adelaide in Australia, who has extensively studied the effects of high-fat diets and wrote a commentary about the Belgian study, “I would predict low intensity is better than nothing.”

So, unpleasant as the prospect may be, set your alarm after the next Christmas party to wake you early enough that you can run before sitting down to breakfast. “I would recommend this,” Dr. Heilbronn concluded, “as a way of combating Christmas” and those insidiously delectable cookies.

from the New York Times Well Blog.  Original source found http://well.blogs.nytimes.com/2010/12/15/phys-ed-the-benefits-of-exercising-before-breakfast/?emc=eta1

I Guess I Shouldn't Be Perfectionistic About Getting Rid of Perfectionism.

by Gretchen Rubin of happiness-project.com

Happiness interview: Oliver Burkeman.

Oliver Burkeman's work caught my eye because I loved the title of his column, "This Column Will Change Your Life." He's English, and writes for the English newspaper, The Guardian, but he lives here in New York City. We've met for coffee a few times; because he writes about "social psychology, self-help culture, productivity and the science of happiness," we have a lot of interests in common.

I'm a big fan, so I was pleased to hear that a compilation of his columns was published as a book: HELP! How to Become Slightly Happier and Get a Bit More Done. I just started reading it, and I love it.

Oliver writes about happiness all the time, but I was curious to hear how he'd answer these questions.

Gretchen: What’s a simple activity that consistently makes you happier?
Oliver: Spending time in wild nature, and spending time with close (and old) friends. I realize that's not staggeringly original, but I sometimes think we invest far too much time and energy looking for staggeringly original happiness strategies. I'm a huge sucker for "lifehacks", clever new time management tricks, and all that stuff — but it's crucial to remember that the only sensible measure of their value is this: do they cause you to actually spend more time engaged in the small number of fundamental activities that you already know make you happy?

What’s something you know now about happiness that you didn’t know when you were 18 years old?
Among many, many other things: I no longer think of perfectionism as one of those traits you should be secretly quite proud to possess ("Oh, I'm a perfectionist, yes, I'm just not happy unless I'm producing brilliant work!"). Perfectionism is 100% bad and evil. As Anne Lamott says, it's "the voice of the oppressor, the enemy of the people; it will keep you cramped and insane your whole life". Working as a newspaper journalist on deadline has drummed much of it out of me — there's nothing like a screaming editor to make you abandon all hope of a perfect opening sentence — but it's an ongoing challenge. I guess I shouldn't be perfectionistic about getting rid of perfectionism, though.

Is there anything you find yourself doing repeatedly that gets in the way of your happiness?
Stressing out about potential problems that haven't actually happened yet. Eckhart Tolle recommends asking yourself "Do you have a problem now?" — as in, right this very moment? The answer is almost always no. I need to get this tattooed somewhere prominent on my body.

Is there a happiness mantra or motto that you’ve found very helpful? (e.g., I remind myself to "Identify the problem.”)


I love the late Japanese psychotherapist Shoma Morita's advice to stop trying to fix yourself and start living instead: "Give up on yourself. Begin taking action now, while being neurotic or imperfect, or a procrastinator, or unhealthy, or lazy, or any other label by which you inaccurately describe yourself. Go ahead and be the best imperfect person you can be and get started on those things you want to accomplish before you die." To some people this sounds depressing, but to me it's the exact opposite: utterly freeing.
If you’re feeling blue, how do you give yourself a happiness boost? Or, like a “comfort food,” do you have a comfort activity? (mine is reading children’s books).


Honestly? Really good beer, in modest quantities. Perhaps with some good cheese. I know I should say meditation or volunteer work, but as often as not, it's the beer and cheese.
Is there anything that you see people around you doing or saying that detracts a lot from their happiness?
Positive thinking. I'm certainly not an advocate of pessimism and negativity, but the fixation on achieving exactly the right frame of mind is usually a big distraction from doing what matters, and frequently hugely counterproductive. And don't get me started on the notion that you can "attract" things just by thinking the right thoughts. All these efforts at thought control are the exact opposite of the wonderful Buddhist notion of becoming less attached to thoughts, of "grasping" them less and thus being grasped by them less.

Have you ever been surprised that something you expected would make you very happy, didn’t – or vice versa?


Keeping a gratitude diary. I'm *so* not the kind of person who does corny stuff like that, and I only grudgingly tried it out so that I could write about it and honestly say that I'd given it a shot. Turns out, though, that it's an incredibly effective way to step off the "hedonic treadmill" and re-appreciate things that have become so familiar they've stopped giving pleasure. I never thought I'd feel so happy again about a morning cup of coffee or a meal with a friend. It's annoying, but sometimes the cheesiest advice is actually the best.

Brussels Sprouts with Crisp Prosciutto

Brussels sprouts often get a bad rep starting when we're kids. They're distinctive flavor may surprise you-it's time to revisit these nutrient packed vegetables. Try this recipe for a delicious side dish.

MEXICAN FRUIT SALAD

Hands-on time: 20 minutes
Time to table: 20 minutes
Makes about 6 cups

DRESSING
• Sections of 1 tangerine (seeds removed if needed) or juice from half an orange (about 3 tablespoons)
• Juice of half a lemon or 1 lime (about 1 tablespoon)
• 1 tablespoon olive oil, optional
• 1 teaspoon honey
• 1/4 teaspoon cumin, cinnamon or chili powder

WINTER FRUITS
• 3 small tangerines, preferably seedless, sections cut into bite-size pieces
• 1 apple, chopped (cut up to an hour before serving)
• 1 ripe pear, chopped (cut just before serving so edges don’t brown)
• 1 banana, chopped (cut just before serving)
• Seeds from half a pomegranate (the quick & easy way to remove the seeds from a pomegranate)

or SUMMER FRUITS
• 1 mango, chopped
• 1 cup fresh chopped pineapple
• 1 cup chopped cantaloupe or honeydew
• 2 cups green and red grapes
• 1 banana, chopped (cut just before serving)

Whiz the dressing ingredients in a small blender and transfer to a large bowl. Gently fold in the fruit. Transfer to a pretty serving bowl and serve immediately.

NUTRITION ESTIMATE (How many calories in Mexican Fruit Salad? How many Weight Watchers points in Mexican Fruit Salad?) Per Cup, Without/With Oil: 86/106 Calories; 0/2g Tot Fat; 0g Sat Fat; 0mg Cholesterol; 1mg Sodium; 23g Carb; 3g Fiber; 16g Sugar; 1g Protein; Weight Watchers .5 points; Weight Watchers PlusPoints 2/3. 

 

Kitchen Parade is written by second-generation food columnist Alanna Kellogg and features fresh, seasonal dishes for every-day healthful eating and occasional indulgences. Do you have a favorite fruit salad recipe that other Kitchen Parade readers might like? Just send me a quick e-mail via recipes@kitchen-parade.com. How to print a Kitchen Parade recipe. Never miss a recipe! If you like this recipe, sign up for a free e-mail subscription. If you like Kitchen Parade, you're sure to like my food blog about vegetable recipes, too, A Veggie Venture. Follow Kitchen Parade on Facebook!

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Food and Inflammation

Ms Lona F Sandon MEd RD

Permanent link

Recently, I have been spending a lot of time talking with journalists about how foods might help lower inflammation. Many well known athletes have touted their anti-inflammatory diets in public and claim better recovery and less muscle soreness. Also recent studies on ginger or tart cherries and their ability to decrease pain or inflammation has gotten peoples attention. Underlying inflammation is blamed for a wide range of chronic diseases including rheumatoid arthritis, heart disease, metabolic syndrome, diabetes, and obesity.  So is there really any truth to foods having the power to lower inflammation and if so, what food should we be eating? Yes, there is some truth, but the evidence is scant.

First, we do know from epidemiology studies (do not prove cause and effect) that populations eating a diet high in fruits, vegetables, nuts, seeds, healthy oils, and fatty fish have lower rates of chronic diseases related to high levels of inflammatory markers in their blood. The Greeks eating the typical Mediterranean diet are known for living long and healthy lives with less disease including arthritis.

Second, several studies have looked at plant substances found in foods such as apples, berries, onions, ginger, cherries, and tumeric. The chemical compounds in some of these foods act much like aspirin or Ibuprofen and block the chemical pathways that lead to inflammation. But you won't feel the immediate effects of a cup of berries the same way you do with a few aspirin. One problem with many of these studies is that they simply look at the mechanism by which the food or food compound might work. We don't have a good idea of how much someone might need to eat or how potent the food must be in that compound to have an effect. If foods are going to have an effect on lowering your inflammation, you will likely need to eat them everyday.

Interestingly, the foods that are believed to have anti-inflammatory effects are many of the same foods that have been touted all along as good for us. So if you are concerned about inflammation, what are you waiting for? Eat up!

Here is my top list of must have foods for inflammation:

1. Any fruit, particularly berries of any kind

2. Any vegetable, especially orange and green

3. Any whole grains

4. Walnuts, almonds, pistachios, or other nuts and seeds

5. Fatty fish, olive oil and other healthy plant based oils

New Vitamin D Recommendations

American Dietetic Association Supports New Institute of Medicine Recommendations on Calcium and Vitamin D Intake

Tuesday, November 30, 2010

Media Contacts: Ryan O'Malley, Allison MacMunn
800/877-1600, ext. 4802, 4769
media@eatright.org

CHICAGO – The American Dietetic Association supports a report issued Tuesday, November 30, by the Institute of Medicine calling for new dietary intake levels for calcium and vitamin D to maintain health and avoid risks associated with excess consumption. The new Dietary Reference Intake values are based on evidence supporting the roles of these nutrients in bone health but not in other health conditions.

"The American Dietetic Association appreciates the thorough research directed by IOM regarding adequate intake amounts and health benefits of calcium and vitamin D," said registered dietitian and ADA Spokesperson Katherine Tallmadge. "This report provides the evidence-based information that Americans need to make informed decisions regarding their daily diet."

The IOM report, Dietary Reference Intakes for Calcium and Vitamin D, offers specific recommendations on the amounts of calcium and vitamin D that Americans should consume each day. The report concludes there is not yet sufficient information about the health benefits of consuming these nutrients beyond bone health.

"Over the past several years there has been a great deal of interest and theory regarding the additional health benefits of calcium and vitamin D, including its effect on cancer, hypertension and cardiovascular disease, diabetes and immune response," Tallmadge said.

"According to IOM's thorough review, this information was from studies that could not be considered consistent or conclusive. The American Dietetic Association strongly believes in the use of evidence-based practice guidelines, especially when it comes to determining Dietary Reference Intake values for nutrients," Tallmadge said.

Evidence-based practice means relying on the best available science as the basis for practice decisions. ADA has made a strong commitment to evidence-based practice and emphasizing the need for all practitioners to understand evidence analysis and use evidence-based guidelines in its work with patients and clients.

The IOM report also states that, while national surveys indicate the majority of Americans and Canadians are consuming enough calcium and vitamin D, "higher levels have not been shown to confer greater benefits, and in fact, they have been linked to other health problems, challenging the concept that 'more is better'."

The American Dietetic Association is the world's largest organization of food and nutrition professionals. ADA is committed to improving the nation's health and advancing the profession of dietetics through research, education and advocacy. Visit the American Dietetic Association at www.eatright.org.