Tag Archives: health

Foods with Advantages

As with all things, moderation is key. But some fresh foods may have a “scientific advantage” over others. Introducing a reasonable amount of the following foods could give the eater a small but noticeable “advantage.” Some of these foods may compound other conditions, so you may want to consult a physician before introducing a new food into your regular weekly diet.

Beet juice aids in stamina. They state that research shows it may be more effective than caffeine.

Honey help with endurance. Consuming honey before exercise acts like a “time-released” fuel keeping sugar and insulin levels steady longer.

Pea protein delays muscle fatigue. You can this in powder form. Since it’s rich in amino acids it can delay fatigue during exercise.

Blueberries reduces inflammation. When fresh blueberries aren’t available, you can use dried or freeze-dried berries.

Tart cherries fight pain and help one regain strength. In a test, it was found that drinking 12 oz of tart cherry juice twice a day helped them gain strength. Frozen, dried, or juice options. Remember you want 100% real juice with no sugar added.

Salmon to build muscle. Omega-3 fatty acids may also be a muscle booster. Try to include wild salmon in meals a few times a week, or even salmon jerky.

Watermelon reduces muscle soreness. It was found that watermelon juice helped relieve muscle soreness when drinking about 16oz an hour before exercise.

Pomegranate muscle strength recovery. It was found by researchers that it helps improve muscle recovery. About 4 ounces of juice was enough to help improve muscle soreness/weakness.

Coffee for next-day energy. It helps replenish glycogen more rapidly after exercise.

Watercress reduces DNA damage. It counters the “wear and tear” of exercise. 3 oz. of fresh watercress is enough.

Dark chocolate curb exercise-induced stress. In a study, the men who consumed 3.5 oz. dark chocolate before 2 1/2 hours of cycling experienced higher blood anti-oxidant levels.

Think Before You Snack

Hunger is a tricky sensation. Our bodies and brain may tell us we are hungry for a variety of reasons. While our ancestors almost certainly required nutrition every time their bodies and minds said “eat,” this is not the case for a modern human being.

Sometimes we legitimately need refueling! Other times we may be eating because we can–are we emotionally hungry, bored hungry, stressed hungry, or really hungry. There’s a simple test. We can ask ourselves, “Would I eat broccoli right now?” If the answer is yes, we are probably truly hungry. If the answer is no, then maybe we aren’t really hungry. If broccoli isn’t your thing, then maybe you can substitute another healthy vegetable like cauliflower or green beans; or maybe a healthy fruit like an apple.

Whatever we consider a healthy food, we should ask ourselves if we’d eat that particular item instead of the chocolate candy or doughnut in our hand. If we’re really hungry, we’d be better off eating that broccoli or apple instead of the candy or doughnut. We should ask ourselves if that candy or doughnut would really make us feel better or if we are mindlessly eating it because it’s there.

It might be best to wait until you actually have hunger pangs before eating that snack. You’d be surprised by how little you really need to eat during the day. It’s mind over matter. Maybe you just need a distraction – like a walk or a good book.

Remember, you can also have a glass of water or a low calorie beverage to make us feel a little more full (and depending on what we chose to drink, hydrate!).  After 3-4 weeks of not giving in to snacking our bodies will often readjust and we won’t feel as hungry all day.

We should remember: think before you eat!

New Study Suggests “Heavy but Healthy” is a Myth for Heart Health

A new study has examined the relationship between weight, physical activity, and cardiovascular health.

According to this new research regular exercise cannot offset negative effects of excess body weight on heart health. Giving pause to the idea that one can be heavy and completely healthy.

The study was published in the European Journal of Preventative Cardiology.

This new study contradicts previous studies which found that physical activity could help counter the effects of extra body weight on the heart. The study stated that being heavy but healthy equates approximately to being thin and unhealthy when it comes to the cardiovascular system.

The author of the study worries that recent prioritization of physical activity overweight loss is a dangerous road for many patients to go down. They believe their data shows that the opposite is true.

The study examined over fifty thousand Spanish adults and found that physical activity was important for everyone to maintain cardiovascular health but that weight is still a factor.

Fusion Health and Vitality Supplement Recall

The FDA has posted a recall notice for two dietary supplements. Fusion Health and Vitality LLC reported that all of its 2020 Core Essential Nutrients and Immune Boost Sublingual Vitamin D3 are subject to recall for different reasons.

Fusion Health and Vitality’s Core Essential Nutrients supplement, according to the company, contains an unapproved food additive called hordenine HCl. Hordenine HCl, as per the recall notice, might be unsafe when taken by mouth. It may have stimulant like side effects like rapid heart rate or high blood pressure.

Fusion Health and Vitality’s Immune Boost Sublingual Vitamin D3 is being recalled due to a labeling mistake. According to the recall the Immune Boost Sublingual Vitamin D3 supplement’s labels were found to have statements which caused them to not be approved by the FDA. No adverse reactions are known due to this issue.

“Fusion Health and Vitality is notifying its customers by email and is arranging for return of all recalled products,” the company said. “Consumers that have product which is being recalled should stop using it and return it to Fusion Health and Vitality for destruction.”

 

New Study Suggest High Intensity Exercise Not Dangerous for Seniors

New research determined that high-intensity exercise isn’t a risk factor in mortality among older adults.

The research was published by the MJ medical Journal. It found both high intensity interval training and moderate intensity continuous training demonstrated no increase of risk in mortality among adults 70-77.

The study collected date on about 1,500 men and women (split about evenly among the two) in Norway over five years.

After the completion of the five-year research plan, the mortality rate for the combined HIIT and MICT groups just 4.5%. This was half the expected outcome, researchers expected 10%. This, based on the Norway’s yearly mortality rate of 2% for people 70-75 years of age.

Researchers stated they this met their expectations they based on observational studies that showed active older adults have higher health quality of life than those who are inactive.

The researchers did point out, however, that the study may be biased as 87.5% of participants self-reported “overall good health” before participating in the study.