“The true test of a man’s character is what he does when he knows he won’t get caught.”
– Unknown author
Lifestyle
“The important thing is this: to be able, at any moment, to sacrifice what we are for what we could become.”
– Maharishi Mahesh Yogi
“Practice without improvement is meaningless.”
– Chuck Knox
IMPLANTS AND CANCER
The FDA now confirms there is a link between breast implants and a rare and deadly blood cancer. Recently the agency has received almost 360 reports ALC lymphoma – associated with the implants – and nine patients have died. Removing the implants and the surrounding tissue can eliminate the risk, but some women might need chemotherapy and radiation treatment. Those cases involve both silicone and saline implants. It does appear to affect those with textured implants more than those smooth implants.
DID YOU KNOW
The number of fat cells in our body is predetermined by genetics. However, prolonged overfeeding can cause fat cells to split into more cells, especially during the teen years. The more you have, the more you have available to fill up and the greater potential for obesity.
A CHERRY WAY TO RECOVER
Sour cherry has been shown to act as an anti-inflammatory agent, reducing muscle soreness after training. Along with curbing muscle soreness, tart cherry may also provide support for healthy joints and promote better sleep.
TREE NUT ALLERGY?
Illinois researchers say just because one kind of tree nut triggers an allergic reaction doesn’t mean you should avoid them all. They recommend supervised testing for people with allergies and they found that more than half the patients did not have a reaction to all the nuts they thought they would have.
NIGHT OWL HAZARDS
Research published in the July 2013 issue of the journal SLEEP suggests burning the midnight oil, could be at risk for unhealthy weight gain, even if you’re fit. The study of more than 200 healthy adults found that those who crashed from 4 a.m. to 8 a.m. five nights in a row gained more than individuals who were asleep by 10 p.m. and got 10 hours of sleep. The sleep-deprived group showed an increase in caloric intake due to extra meals from late-night dining.
GYM COMMUTE
A recent study shows a link between the distance we live from the gym and the number of times we go. People who live less than four miles from the gym average about five visits a month. The study also found that the fancier the gym, the farther we’ll go to get there.
TEA LOWERS DEMENTIA RISK
A cup of tea a day could keep dementia away. Researchers at the University of Singapore say the anti-inflammatory, antioxidant benefits of tea might help protect the brain from deteriorating later in life. Scientists found that regular tea drinkers reduced their risk of dementia by 50 percent. And it doesn’t matter if you drink black tea or green tea, both work the same.
FEEL LIKE YOU WON THE LOTTERY
According to researcher from Great Britain, getting a good night sleep can make you feel like a million bucks. The research suggests a good night’s sleep can improve your happiness as much as winning $250,000 in the lottery.
CONSIDERING CREATINE?
A large body of research has shown that taking creatine increases strength, power, and endurance. Here’s a few things to know:
- Only choose high quality products. Go for German or North American-made brands of monohydrate creatine.
- Consume three to five grams mixed in grape juice.
- Start with the lowest dose and gradually increase dosage over a few weeks to help avoid the risk of bloating.
- You may experience a slight weight gain of 0.5 to two pounds, due to increased hydration.
- For best results, use creatine in addition to a high-quality diet and consistent exercise program for up to six weeks.
- Check with your doctor before starting creatine.
HEALTH TIP
Cancer and infection share three common traits. 1) They both thrive in an anaerobic environment (low oxygen) 2) They both thrive on glucose and 3) They must have iron. To obtain optimal health and minimize risk of cancer and infection, 1) Maintain aerobic, oxygenated blood with exercise and a healthy diet 2) Limit sugar and high fructose corn syrup consumption and 3)Check iron levels to prevent fueling cancer growth.
KNOW YOUR CDE’s
Research has shown that athletes are susceptible to vitamin deficiencies caused by imbalanced diets, especially when combined with heavy training. If you’re lax with your vitamin intake, you may want to consider upping these three powerhouses – seek them out in dietary sources or talk to your doctor about supplementation:
- VITAMIN D
This is essential for calcium metabolism and absorption. It also plays significant roles in regulating inflammation and immunity, as well as numerous genes in the body. In skeletal muscle, it has been shown that vitamin D is important for calcium regulation, protein synthesis and muscle growth. A bit of sun exposure is the best bet for hitting your daily quota, but if you’re protecting your skin from harmful UV rays (smart move), you may not be getting enough. - VITAMIN C and E
Studies have shown that exercise promotes increased free radical production, which can alter the function of many cells and lead to muscle cell damage and fatigue. Vitamins C and E work as powerful antioxidants in the body. These antioxidant properties help buffer free radicals and oxidative stress to minimize cellular damage. For example, it has been shown that vitamin C’s antioxidant effects can boost the production of nitric oxide during exercise, which promotes blood flow and nutrient delivery.
TRANSFORMATION COMPLETE
Human and animal studies out of Sweden found that regular bouts of exercise can transform white fat tissue (fat stored from excess calories) into body-benefiting brown fat – the type that creates body heat by burning calories. Researchers found intense exercise had a “browning” effect on fat in men that cycled for 12 weeks, as well as mice that ran on an exercise wheel for 11 days. Researchers said the healthier fat was more metabolically active than the fat stored from sedentary behavior.
FOUNTAIN OF YOUTH
Researchers at the Mayo Clinic say interval training reverses age related decline in our cells. High intensity interval training encourages your cells to make more proteins which could slow the aging process of cells. In the study, everybody got a boost from interval training, but older people get the most benefits.
SLIMMING SLEEP
According to a Netherlands study, sleeping may be the easiest strategy to lose fat. Those who ate less calories and slept for eight hours, lost more body fat. The researchers say sleep can facilitate fat burning by regulating metabolic hormones, while the protein in a healthy diet may promote quality sleep.
GLUTEN-FREE AND DIABETES
A study from Harvard shows that a gluten-free diet may not help stave off type two diabetes. Researchers reviewed surveys in which nearly 2,000 people reported what they ate. They found that people who ate more gluten were actually thirteen percent less likely to develop type 2 diabetes. The reason: This could be happening because people who consumed more gluten ate more fiber, says researchers. Previous research suggests eating more fiber may help lower a person’s risk of diabetes.
HEAD STRONG
According to research published in the Journal of Neuroscience, your training regime not only strengthens your body, it may strengthen your brain too. Researchers at Princeton University found that when mice were allowed to exercise regularly, they experienced less anxiety when suddenly exposed to cold water than their sedentary counterparts. The fitter mice showed an increase in the inhibitory neurons that deactivate excitement in an area of the brain that regulates anxiety (known as the ventral hippocampus).
VITAMIN C KILLS CANCER CELLS
New research shows that vitamin C was 10 times more effective at killing cancer than an experimental drug. It found that vitamin C targeted the cells that grow and spread. Researchers say the results are encouraging because, unlike cancer drugs, vitamin C is non-toxic and it does not cause serious side effects.
CHEAP KICKS
A study published in the British Journal of Sports Medicine suggests you save your money on the high-tech footwear. Researchers followed 927 healthy novice runners with varying degrees of foot pronation (when the foot rolls inwards on impact) for one year. All runners wore the same neutral running shoes, but risk of injury in runners that over-pronate was no higher than those with normal foot pronation. Bigger risks of injuries include overweight, training volume, and old injuries.
BABY BLUES
Canadian researchers say that blueberries can help mom cope with the baby blues. After giving birth have a surge in brain protein that breaks down three so-called “feel good” chemicals. The loss of those chemicals can result in sadness or postpartum depression. Blueberries contain a chemical that increases blood flow to the brain, giving it more oxygen and powerful antioxidants.
ULTRA SCARY
A study published in the International Journal of Sports Medicine discovered a link between extreme endurance races, such as ultra and multi-stage marathons, and blood poisoning in participants who were undertrained. In the first study of its kind, blood samples taken before and after the events showed that exercise over prolonged period of time caused intestinal bacteria called endotoxins to leak into the blood stream, causing an inflammatory response that could be fatal if left untreated. The side effect was particularly dangerous in those who were unprepared; however, healthy runners who had followed a training program leading up to the event had developed the immunity required to protect them from the risks.
SOY BENEFICIAL FOR BREAST CANCER PATIENTS
Tufts University researchers looked at patients eating high amounts of the ingredient found in soy – called isoflavones – and found they had a lower risk of death. The study found no negative effects from soy, even for those on hormone therapy. Earlier research showed soy might fuel breast cancer development and growth.
CAFFEINE PROTECTS AGAINST DEMENTIA
Indiana University researchers say caffeine is just one two dozen compounds that do help protect against dementia. They work by boosting the brain enzyme that blocks plaque buildup that can lead to Alzheimer’s. Researchers are hoping one day they can treat Alzheimer’s patients with caffeine and other compounds.
DID YOU KNOW
The body’s maximum daily release of growth hormone occurs 90 minutes into sleep.
POOR DIETS LINKED TO BREAST CANCER
UCLA linked specific eating habits to an increased risk of breast cancer. The study found women who have poor diets during their teen and young adult years have a 35 percent higher risk of breast cancer before metaphase. Researchers say eating fewer vegetables, more red and processed meats, sugar, and margarine may also cause inflammation that can lead to cancer.
GEN X AND CANCER
The American Cancer Society reports a recent rise in colon and rectal cancer rates in Americans under 50. Researchers think diet and sedentary lifestyle may be to blame for the bump in cancer.
A NEW SPIN ON CARDIO
Researchers from the University of Georgia say, body-weight workouts can boost your cardio capacity. They found that the burpee taxed people’s lungs just as much as bike sprints did.
RELIEVING CANCER FATIGUE
A study in JAMA Oncology, finds that exercise may be more than medicine for reducing cancer-fatigue. The study found that a brisk 15-minute walk can help #cancer patients get their energy back, while medications are more likely to increase a patient’s fatigue. Researchers say, fatigue is one of the most common side effects associated with receiving cancer treatments and it can last for months, even years.
WORK OUT, DON’T BURN OUT
A Swedish study reveals, being fit may help you avoid workplace burnout. Men who did better on a cycling fitness test were less likely to report feeling fried than those with lower fitness scores. The reason: Exercise can refresh you mentally and even expand your social circle, both of which may shield you from burnout, says study author.
DRUG-FREE BACK PAIN TREATMENTS
American College of Physicians recommends drug-free treatments to fight lower back pain. Yoga, massage, and acupuncture are cheaper and aren’t as dangerous as drugs. Estimated 80 percent of adults experience back pain at some point in life.
POWER UP YOUR REGULAR LIFTS
Many lifts have a power component. You can increase the power of a particular movement by performing its power counterpart. Here’s some strength moves and their power counterpart:
– Squat/jump squat
– Bench press/clap push-up
-Walking lunge/switch jump
The power counterpart can help you get out of a rut. Right after the strength move you can do the power component to failure. For example, do your set of squats, then immediately do bodyweight squat jumps to exhaustion.
BELLY FAT AND HEALTH
A Boston based study finds people with too much belly fat are more likely to develop type 2 diabetes and coronary heart disease. Body fat location can vary in people who are obese, the researchers say those with the highest waist-to-hip measurements are the ones at greatest risk.
DID YOU KNOW
The adult human body has 206 bones, and more than half are accounted for in the hands and feet.
FOR BREAST CANCER SURVIVORS
Canadian researchers say exercise is the most important choice that breast cancer survivors can make to avoid a recurrence. Their study said gaining weight after treatment can increase your risk of dying from cancer. Doctors recommend at least 30 minutes of exercise 5 days a week.
RELEAVE STRESS
Research from Japan shows that after touching a houseplant for two minutes, men felt calmer and had reduced bloodflow to brain regions activated during stress. The reason: We’re wired to constantly assess whether our surroundings are pleasant (calming) or unpleasant (stressful), with nature falling into pleasant, says study author.
SHOWER AND SLEEP
Showering at night may help you get a better night’s sleep. The trick is to not start your shower too late. Researchers at the Center for Sleep Medicine in New York say it all has to do with your body temperature. Your temperature rises throughout the day until late afternoon lowers, that’s when it suddenly reverses and starts to fall, signaling your body that it’s time to start falling asleep. Experts say, make sure you’re out about an hour and a half before you want to fall asleep.
GLASS HALF FULL
According to research from the U.K., optimistic athletes are less likely to become injured, and they bounce back faster if they do get hurt. The reason: Glass-half-full guys may simply be more conscious of injury-prevention practices, or they may experience less stress during competition, reducing their susceptibility to injury, says study author.
EAT YOUR GRAINS
An eight-week study from Tufts University found that eating whole grains – like whole wheat, flour, oatmeal, and brown rice – can help the body burn up to an extra 100 calories a day. The reason: Whole grains impacts how other foods are digested, says study author. Participants also saw a modest boost in their immune systems and had faster resting metabolisms. Another study found that eating brown rice instead of white rice actually speeds up weight loss and is the equivalent to talking a 30-minute brisk walk.
EXERCISE PROTECTS THE HEART
A study from five universities that shows exercise gave participants a protective benefit to the heart even after just running 30-minutes on the treadmill.
FOCUS ON THE FINISH
A French study suggests that you’ll run faster if you focus more on the finish line than on your performance. Athletes who were assigned a goal-oriented task (completing a race as quickly as possible) sprinted significantly faster than those given a performance-related task (honing their running form). The reason: Your brain can’t react as quickly as your muscles can, so focusing on each step only slows you down, says study author.
PASTA AND HEALTHIER YOU
New research shows that people who regularly eat pasta have better overall diets and healthier blood sugar levels than those who avoid it. The findings also showed pasta eaters have higher levels of vitamins and nutrients most people lack – like folate, iron, and fiber.
HARDGAINER BASICS
Skinny guys can train and build muscles effectively by going to the gym three to four times a week. Training every day and pushing too hard will lead to overtraining. Perform compound exercises, those that work multiple muscles – such as squats, deadlifts, bench press, and pull-ups.
VEGGIE AND MUSCLES
A study published in the American Journal of Clinical Nutrition, showed that vegetarians can build muscle mass just as effectively as those who eat meat. The study found that animal protein and plant protein appear to benefit muscle health equally.
