WEEKLY REPORT – 11.27.16

PULL-UP OR CHIN-UP?
Which exercise you perform depends on the muscles you want to target. So, let’s compare the two.

• Pull-up (Overhand Grip)
  Compared to the chin-up, the pull-up better activates your lower traps – key players in the quest for a V-shaped torso. It also works your lats and infraspinatus muscles, which help rotate your shoulder joints.
• Chin-up (Underhanded Grip)
  Although technically a back exercise, the chin-up also activates your biceps and pectoral muscles. If you find pull-ups too hard, try chin-ups.

WEIGHT LOSS TIP
Every time you eat a treat, commit to doing 100 burpees in that day.

ROCK OUT
According to a study published in the Journal of Strength and Conditioning Research, scaling boulders can help you develop rock-solid muscles and can improve your grip strength. Guys who did bouldering (short, rope-free climbs) generated up to 38% more finger strength than men who did longer (and higher) tethered climbs. This allows you to lift heavier weights and build more muscle.

OUTSMART HEART DISEASE
New research shows those with a family history of heart disease can lower the risk with lifestyle choices. Adapting three out of the following healthy behaviors can lower the risk:
1. Don’t smoke
2. Maintain a normal weight
3. Exercise regularly
4. Eat a healthy diet

FOOD TIP
Soak bitter greens, like arugula or kale, in a bowl of ice water in the fridge for about an hour to cut their bitterness. Get rid of excess water to get them dry and crisp.

ATM GERMS
Grab the hand sanitizer next time you use the ATM. A study confirms ATM keypads are covered in germs. More than 60 machines were tested in New York and revealed tiny cells from human skin, food, and household surfaces. Those located near laundromats and corner stores had the highest amounts of germs.

BONEHEAD SUPPLEMENT
A study in JAMA Internal Medicine reports that calcium in pill form may hurt your heart. Men who took more than 1,000 milligrams a day in calcium supplements were 20% more likely to die of heart disease later in life than those who didn’t take any. The reason: The scientists think the pills may damage blood vessels. Calcium from food did not raise the risk, so stick with milk, cheese, and yogurt.

READY, AIM, FIBER!
A study in Cancer Prevention Research found that prostate cancer may have a new enemy. Cancerous mice fed inositol hexaphosphate (IP6), a chemical found in high-fiber foods, had less tumor growth. IP6 may interrupt a protein that brings glucose to cancer cells. More research may find similar effects in humans.

HEALTH TIP
Foot, leg, back, or neck pain may indicate that posture is out of balance, with increased potential risk of injury when stressed. Many athletes discover poor posture is the root cause of many sports injuries. Visit a sports physiologist, FMS practitioner, or NASM personal trainer for diagnostic help when pain recurs or persists to prevent further injury.

CHECK THIS OUT
Three weekly interval workouts matches the effectiveness of five long cardio sessions when it comes to boosting cardiovascular health. Source: The Journal of Physiology

WEEKLY REPORT – 10.02.16

BAIT AND SWITCH
The conservation group Oceana conducted DNA tests on seafood in New York City and found that 39% of the fish sold in grocery stores and restaurants was mislabeled. Farmed salmon was labeled “wild,” high-mercury tilefish was “red snapper” or “halibut,” and sushi bars were selling escolar – a fish that can cause diarrhea – as tuna. Download the Monterey Bay Aquarium Seafood Watch app to locate restaurants that offer responsibly sourced seafood.

THE DARK SIDE OF SNORING
According to researchers at Henry Ford Hospital in Detroit, snoring may raise your risks of heart disease and stroke; even without sleep apnea. Snorers without sleep apnea were more likely than non-snorers to have thickened, narrowed carotid arteries, a precursor to atherosclerosis and blood clots. One theory: Your palate vibrates when you snore, inflaming carotid arteries nearby, says study author. If you’re a snorer, get checked out.

OBESITY GENE MYTH
An international study showed no link between the so-called obesity gene and a persons ability to loss weight. Researchers found that people with that gene can still lose weight if they go on a diet and exercise.

FITNESS TRACKER FALLACY
According to a study from University of Pittsburgh, a fitness tracker may not be enough to stay in shape. Researchers found that regular dieters did better than those who used a technology. The reason: Trackers may get people moving, it may encourage them to overeat, says researchers.

DO THIS, NOT THAT!
DON’T DO bench dips
DO close-hand push-up
With your arms behind you bench dips creates extreme tension in the shoulders, increasing the risk of injury.

DID YOU KNOW
Only 1.4 percent of the people in the United States meet the dietary guidelines for potassium (4700 milligrams a day)

NOT A SWEET SPOT
According to a Georgetown University study, a “sugar rush” could take on a whole new meaning. Mice on a high-glucose diet showed faster cancerous tumor growth than mice that ate a small amount. High glucose levels make certain mutant proteins grow more aggressively, the scientists say. More studies may find an effect in humans.

STRESS AND BREAKFAST
According to researchers at Ohio State, stress can erase the benefits of a healthy breakfast. Researchers discovered that stressful events from the previous day can undo any benefits from a healthy breakfast. The study suggests that stress effects the way the body processes food. The results showed that even those who eat a heart healthy diet need to manage their stress, says study author.

GRAB A BAR
Of chocolate, that is. A study published in Molecular Nutrition & Food Research found that after eating a dose of dark chocolate, men showed better blood platelet function that those who didn’t eat any The reason: Flavanols in chocolate may help keep platelets for sticking together, resulting in better protection against heart disease and stroke. The effect lasted up to 6 hours, the scientist found. They suggest eating it in moderate amounts on a regular basis may provide a continuous heart-health benefit.

EXERCISE STOPS CRAVINGS
According to a new study, ask you have to do to curb your cravings is exercise. Researchers say short 15 minute bursts of strenuous exercise can make hunger go away. Researchers found that any kind of mental work utilizes brain energy, which makes people want to have food. In the study one group rested after studying and the other group performed interval training on a treadmill. Those who did not exercise increased their food intake by 100 calories.

MORNING SICKNESS, GOOD?
According to a study from the National Institute of Health, morning sickness may be good for you. Looked at a group of women before they got pregnant, then followed them for 3 to 6 weeks. The result: The women who reported nausea and vomiting were less likely to miscarry by the eighth week. Researchers believe there is a link, but more research will be needed for the answer.

AFTERBURN
An Italian study reports, brief workouts with heavy weights may be best for losing fat. In the study, one group of men did 32 minutes of interval-style lifting (heavy weights with 20-second rests between sets). Another group did 62 minutes of lighter weight using a more traditional approach (3 sets of 12 to 14 reps, shorter rests between sets). Over the next 22 hours, the heavy lifters burned an extra 363 calories. The reason: Your muscles work harder with intervals, so they have to do more post-workout rebuilding.

HEALTH TIP
Herbs that can protect the stomach and intestines and counteract excess acid include dandelion, fennel, and slippery elm. Kelp and Irish Moss are also effective antacids. Consider adding these herbs to meals, or taking them as supplements when excess acid is problematic.

WEEKLY REPORT – 08.15.16

CRIME…PUNISHMENT
A 5-ounce glass of red wine has 115 calories. You’d have to do burpees for 12 minutes to burn it off.

RUN & SLEEP
According to a Dutch study,the more calories you burn while awake, the better you’ll sleep. In the study, people who burned 2500 calories a day spent more time in bed sleeping than those who burned 1500. The reason: If you sap your energy stores during the day, you need to replenish them at rest, which is associated with better sleep, says researchers.

D FOR HEALTH
Vitamin D is necessary for bone health (absorbing calcium), keeping the immune system strong (preventing colds and flu), and in cancer prevention. Maximize sun exposure (without burning) or add a D3 supplement to maintain adequate levels of Vitamin D.

DID YOU KNOW
37 percent of cyclists have ridden through an intersection when the light was red.

DID YOU KNOW
You could remove a large part of your internal organs and survive. The human body may appear fragile but it’s possible to survive even with the removal of the stomach, the spleen, 75 percent of the liver, 80 percent of the intestines, one kidney, one lung, and virtually every organ from the pelvic and groin area. You might not feel too great, but the missing organs wouldn’t kill you.

ACID REFLUX?
According to the FDA, acid reflux drugs like Prilosec and Nexium (Protein pump inhibitors or PPI’s) now carry a warning for risk of dangerous Clostridium difficile infections. PPI’s reduce stomach acid, which is needed to kill dangerous bacteria. Weak stomach acid also limits the absorption of vitamins and minerals, especially magnesium. There are many natural remedies for acid reflux, GERD, and ulcers, some of which include eliminating irritating foods, eating small frequent meals, and consuming apple, apple cider vinegar, kefir, and probiotics with meals. To maximize health, explore natural, food-based alternatives to heal the root cause of stomach acid related illnesses.

HEALTH TIP
Vitamin A is a fat-soluble antioxidant, which is essential for an effective immune system (fighting colds and infection), and effective eyesight. Consider increasing Vitamin A by consuming foods with carotenoids like carrots, spinach, bell peppers, tomatoes, sweet potatoes, and kale or by consuming Vitamin A or beta carotene supplements.

WATER EQUATION
Health specialists recommend consuming at least 6-8 eight-ounce glasses of filtered water daily, to prevent dehydration. In warm weather when activity levels are high, or when detoxing or dieting, consider consuming up to one ounce of water for every 2 pounds of body weight, as long as kidney function is normal.

GOT FEVER?
Fever is one of the body’s strongest immune system responses to infection from viruses, bacteria, or parasites. Most fevers are self-limiting, so when risk of febrile seizure is minimal, consider allowing fever to take it’s course (up to 104 degrees) for more rapid illness recovery. Use of fever reducers may lengthen recovery time by reducing immune system effectiveness.

DID YOU KNOW
Bone is stronger than some steel. This doesn’t mean your bones can’t break of course, as they are much less dense than steel. Bone has been found to have a tensile strength of 20,000 psi while steel is much higher at 70,000 psi. Steel is much heavier than bone, however, and pound for pound bone is the stronger material.

DIGESTIVE ENZYMES FOR ACID REFLUX
Many people with acid reflux actually have weak stomach acid, which makes digestion of protein and fat difficult. This problem is compounded by the use of antacids, and many prescription drugs for acid reflux. Investigate adding digestive enzymes or hydrochloric acid before meals to increase nutrient absorption, and minimize acid reflux.

*Consult physician before trying a new supplement, food or diet. Especially if you’re on any medications.

WEEKLY REPORT – 07.31.16

DO THIS, NOT THAT
DON’T DO Close-grip barbel upright row
DO Wide-grip upright rows
Close-grip upright rows can create a shoulder impingement, mechanical compression and/or wear of the rotator cuff tendons.

GO BANANAS!!
Bananas are an amazing food. They contain many nutrients including Vitamin A, the B Vitamins, Vitamin C, magnesium, calcium, potassium, and selenium. They also contain tryptophan, dopamine, serotonin, and norepinephrine – all essential to neurotransmitter function in the brain promoting calmness, decreasing depression, and enhancing memory. Consider adding bananas to the diet to fulfill one of the 10 servings of daily fruits and vegetables.”

DID YOU KNOW
An overweight person eats 10 percent more calories in a typical restaurant meal than a normal-weight person.

WHO’S YOUR FUNDER?
Always ask who funded a study before blindly accepting the results as “truthful.” One study found that when a drug company, or an industry such as the Corn Producers, or Dairy Association funds a study for their products, there is a zero per cent chance that published study results will be negative. When independent researchers evaluate products, there is a 40% chance of a negative evaluation. The difference in results may be related to “Conflict of Interest.”

LOW T
Low T (testosterone) is occurring more often, and at younger ages resulting in male feminization and hormone imbalances in women. Scientists believe that environmental pollutants including pesticides, herbicides, industrial solvents, female hormones in municipal water supplies, and bisphenol A (BPA) leaching from plastics may be related. Avoid chemical exposure in foods by buying organic, filter water, and avoid food contact with plastics, especially microwaving foods in plastic or coated containers to minimize exposure.

HEART MAGNESIUM
A Harvard meta analysis of 16 studies (over 300,000 subjects) found that 70% – 80% of the U.S. population may be deficient in magnesium, which affects heart function, immune system strength, bone health, blood sugar management and blood pressure. Every 0.2 incremental increase in magnesium leads to a 30% decrease in cardiovascular disease, and the average beneficial dose is 400mg per day. Some foods containing magnesium include nuts, seeds, dark chocolate, dark green leafy vegetables, rice, oats, and edamame. To maximize health, consider evaluating your intake of magnesium containing foods.

DID YOU KNOW
Your sense of time is in your head: How you experience time is all about your perception. Some speculate that stress can help you experience time dilation. Apparently, time manipulation isn’t just for superheroes.

ANTI-DEPRESSANT DRUGS
Long-term use of many anti-depressant drugs affect the brain’s ability to produce neurotransmitters, sometimes resulting in permanent states of “depression”, or even in psychotic episodes like those seen in many recent mass murders/suicide attempts. Alternative physicians are opting for a more natural methodology to treat depression, by blood testing patient amino acid levels (the building blocks of neurotransmitters), and supplementing those found deficient. Results have been amazing, without the long-term side effects of anti-depressant drugs. If you or someone you love is depressed, investigate the inexpensive yet highly effective treatment of amino acid supplementation as an alternative to anti-depressant drugs.

CAN’T SLEEP?
For those who have a difficult time getting to sleep- moderate exercise throughout the day improves sleep quality, as long as it’s not too close to bedtime. A glass of wine, or warm milk can take the edge off and improve relaxation. Tart (unsweetened) cherry juice 2 times per day increases melatonin naturally, which improves sleep quality. Warm baths, meditation, deep breathing, and reading may all provide relaxation in preparation for sleep.Snack on small portions of protein at least 3 hours before bed, avoiding stimulating carbs and caffeine.

DID YOU KNOW
Humans can make do longer without food than sleep. While you might feel better prepared to stay up all night partying than to give up eating, that feeling will be relatively short lived. Provided there is water, the average human could survive a month to two months without food depending on their body fat and other factors.

GMO’D CROPS
The crops with the greatest risk of Genetic Modification (GMO) in the United States are:

1. Alfalfa
2. Canola (now 90% of US production)
3. Corn (88% of US production)
4. Cotton (90% of US production)
5. Papaya
6. Soy (94% of US production)
7. Sugar beets (94% of US production)
8. Zucchini and Yellow Summer Squash

Non-organic meat, eggs, honey and milk are produced with these crops and contain genetically manipulated DNA. Also many products derived from GMO crops like high fructose corn syrup, textured vegetable protein, sucrose, yeast, corn syrup, amino acids, aspartame, and ascorbic acid are genetically manipulated. To maximize health and avoid GMO foods, buy organic or foods labeled non-GMO.

 

*Consult physician before trying a new supplement, food or diet. Especially if you’re on any medications.

WEEKLY REPORT – 05.01.16

POWER PLANTS
According to scientists from the University of Maryland and the USDA, most microgreens (immature leaves of plants) contain a higher concentration of vitamins and disease-fighting antioxidants than their mature ones. Red cabbage, cilantro, and garnet amaranth had some of the highest levels of antioxidants among the plants studied.

DID YOU KNOW
The ashes of a cremated person average about 9 pounds. A big part of what gives the human body weight is the water trapped in our cells. Once cremated, that water and a majority of our tissues are destroyed, leaving little behind.
Nails and hair do not continue to grow after we die. They do appear longer when we die, however, as the skin dehydrates and pulls back from the nail beds and scalp.

B6 AND LUNG CANCER
According to a study published in the Journal of the American Medical Association by the American Lung Association found that higher blood levels of Vitamin B6 may help reduce the risk of lung cancer by as much as 50%. The study of 400,000 participants found that among smokers, non-smokers and past-smokers alike the higher the B6, the lower the incidence of cancer. B6 is found in bananas, avocado, beans, spinach, meats and poultry. To minimize cancer risk, consume B6 foods daily, or supplement with a B-complex vitamin.

DO THIS, NOT THAT
DON’T DO seated rotation machine
DO cable chop
Your hips and shoulders are designed to rotate as a unit. If you rotate one and not the other, its just a matter of time before you’ll be calling a back surgeon.

CANCER CRUSHERS
According to an Italian study, certain vegetables help lower your cancer risk. The study found that eating cruciferous vegetables at least once a week may decrease your risk of oral, esophageal, colorectal, and kidney cancers compared with eating them occasionally. Cruciferous vegetables (such as broccoli, cauliflower, cabbage, and kale) contain compounds called glucosinolates that can help block tumor growth.

DIET AND BEAUTY
Recent research suggests that beauty and strength in the hair, skin and nails begins with a superior diet. Poor digestion may cause thinning hair and brittle nails before menopause. Nails and hair are made from protein, and if protein levels are low because of poor digestion, hair and nails are the first to suffer. Check with a good nutritional doctor about adding enzymes, hydrochloric acid, or pepsin as digestive aids when poor protein absorption is suspected.

DID YOU KNOW
The focusing muscles of the eyes move around 100,000 times a day. To give your leg muscles the same workout, you would need to walk 80km (50 miles) every day.

DRINK BEER, SAVE MUSCLES
According to Japanese scientists, beer can help retain muscle. Inactive mice who consumed 8-PN, a flavonoid found in beer, they retained more muscle mass than those who hadn’t. One problem… You’d have to drink at least 384 beers a day to intake similar amounts of 8-PN. More research will test if an 8-PN concentrate has a similar effect on humans.

FOOD AND WINKS
According to a study published in the American Journal of Clinical Nutrition correlates the following foods with decreased skin wrinkling due to their healthy antioxidant and vitamin content: cherries, melons, apples, prunes, pears, yogurt, teas, pure water, eggs, beans, spinach, olives, eggplant, nuts, celery and asparagus. Have you eaten your wrinkle preventative today?

BUYING PROBIOTICS
Probiotics are finally being accepted (and advertised) for their healthful benefits. But to be effective, it is important to buy quality products that work. Look for the following traits when choosing a probiotic to maximize effectiveness:

1. Contains 12-15 different strains of bacteria
2. Contains Billions of probiotic cells rather than millions
3. Provides an effective delivery method (encapsulation) to insure the pill makes it to the intestine
4. Includes bifidobacterium in multiple strains.

TO MINIMIZE OSTEOARTHRITIS PAIN
Recent studies of osteoarthritis patients revealed that both acupuncture and isometric exercises improved perceived pain and quality of life for patients, suggesting both might be worth a try to reduce osteoarthritic pain. There are no negative side-effects for either treatment, and anyone can try them. To minimize osteoarthritis pain naturally (without the side effects of traditional pain killers), investigate isometric exercise programs and/or acupuncture.

DID YOU KNOW
The only time the human population declined was in the years following 1347, the start of the epidemic of the plague ‘Black Death’ in Europe.

SCIENCE
The root word of science is “sci” or “know”, and by definition the word means the study of nature through observation and experimentation. The whole idea is that we learn through watching and experimenting, and our understanding develops and changes as we learn more. Be wary of experts with a static or unchanging viewpoint, because truth (and optimal healing) is found with an open mind. Be especially weary of those who deny new experimental data, or refuse to experiment in controversial topics, stubbornly holding to obsolete ideation. History shows the greatest discoveries come from those willing to search beyond accepted knowledge.

BREAKFAST AND HEALTH
According to a 15 year Harvard study of 27,000 healthy older men supports the importance of eating breakfast for heart health. Subjects who reported eating breakfast had a 27% lower risk of developing heart disease, while those who reported late night eating had a 55% increased risk. To maximize heart health, consider shifting munching times from late night to morning. Eating a healthy diet would most likely improve results even more.

*Consult physician before trying a new supplement, food or diet. Especially if you’re on any medications.

WEEKLY REPORT – 04.24.16

NO MOTIVATION IN OTHERS SUFFERING
According to Canadian researchers, watching someone suffer through a workout can kill your motivation. When people watched just a few minutes of the contestants struggling through a workout on The Biggest Loser, they showed little desire to workout afterward.

DO THIS, NOT THAT
DON’T DO bench dips
DO close-hand push-up
With your arms behind you bench dips creates extreme tension in the shoulders, increasing the risk of injury.

GOT ALLERGIES?
Seasonal allergies occur when the body produces histamine in reaction to particles in the air. Antihistamine pills may provide some relief, but may cause drowsiness. Natural food antihistamines include anthocyanins (blackberries, elderberries, red leaf lettuce, black beans, eggplant, red cabbage, red onion, blueberries), carotenoids (carrots, eggs, squash, peppers, kale, spinach, sweet potatoes, tomatoes, chili and cayenne pepper), and quercetin (apples, capers, raspberries, sage, red wine, citrus fruits, broccoli, olive oil) and green tea without side effects. It is best to consume two or more servings of each per day year round for best results, especially 2 months prior to allergy season. To maximize health, investigate adding natural food antihistamines to your daily diet.

SAVE YOUR MUSCLE MONEY
According to researchers at Texas A&M University, regular creatine monohydrate is just as effective as a more expensive version. After 4 weeks, men who took the more common version gained just as much strength and muscle as those who took a more expensive creatine, which can cost twice as much and is marketed as being more effective and easier for muscle to absorb. The reason: The scientists think that your body absorbs both creatines in the exact same way.

DID YOU KNOW
A fetus acquires fingerprints at the age of three months. When only a small fraction of the way through its development, a fetus will have already developed one of the most unique human traits: fingerprints. At only 6-13 weeks of development, the whorls of what will be fingerprints have already developed. Oddly enough, those fingerprints will not change throughout the person’s life and will be one of the last things to disappear after death.

LEAD AND KIDS READING
Recent studies show that even very low blood levels of lead in children (less than 5 mcg/dL) may drop reading scores by 4.5 points on standard reading tests, indicating there may be no “safe” levels of heavy metals tolerated by the brain. If unexplained illness or developmental problems arise, consider checking heavy metal blood levels to eliminate the possibility that heavy metal toxicity is affecting health and research heavy metal detoxification protocols.

FREEZE!!
According to a Romanian study, frozen berries, even when stored for up to 4 months, have almost as much antioxidants as fresh ones.

D-LIGHTFUL
According to a study in Medicine & Science in Sports & Exercise, vitamin D may be the secret to big muscles. Scientists found that people with higher blood levels of vitamin D tend to have stronger upper- and lower-body muscles. The reason: The vitamin acts like a hormone. It might affect testosterone, says study author. Most adults need a daily intake of 600 IU.

ACIDIC BODY AND HEALTH
Our cells emit both positive and negative charges, and overly acidic areas carry a positive charge. Illnesses like arthritis exist in a very acidic environment, so changing the diet to create a more alkaline environment (adding colorful veggies and fruits) often drastically improves wellness outcomes. For quick, acute relief of arthritic pain, it is possible to change the polarity of the cells with both the application of magnetic charge (magnets) or static electricity. PVC pipe rubbed against a fabric creates static electricity (a negative charge), which can be held an inch or two above an ailing joint for instant pain relief. To minimize arthritic pain, investigate the non-drug approaches of magnets or static electricity.

PUT YOUR TRAINING ON HOLD
According to a British study, isometric exercises can make the blood vessels feeding your muscles stand out making you look shredded like a bodybuilder. Men who did isometric exercises, which involve performing part of an exercise without movement – like holding biceps curl at midpoint – increased the size f their arteries by 11 percent. What’s more, their blood pressure dropped. The reason: The researchers think the exercises increased nitric oxide in the blood.

DID YOU KNOW
People still cut the cheese shortly after death.

BE THANKFUL
Studies confirm that saying “Thank-you” or similar expressions of sincere gratitude increases endorphins (feel good) chemicals in the brain, and oxytocin, the hormone that stimulates feelings of love and affection. The release of these chemicals creates a relaxed, healing state in the body. To increase relaxation and natural healing, explore the practice of noting one to three things daily for which you are grateful, or as many as it takes to create a positive shift in mood. A fun family game to banish the crankypants is to take turns expressing things each is grateful for – the sillier the better, as laughter also increases endorphins.

KIDNEY STONES CAUSED BY DIET
The number of cases of kidney stones has doubled in the last 16 years, with 20% of men and 10% of women likely to experience them at some point in their lives. Studies show a link between kidney stones and poor diet. Soda and sugary drinks increase risk by about 25%, and exercise can decrease risk by by 30%. Excess animal fats and dairy products may contribute excess calcium in the kidneys, and even oxalic acid in spinach and collards may cause stones in those susceptible. 500 mg of magnesium and 50 mg of B6 daily can reduce kidney stone formation by 90%. Hydration and consumption of citrus fruits (lemons, limes etc) can also cut stone formation. To minimize risk of developing kidney stones, evaluate current diet and lifestyle choices.

HAPPY MEALS
According to a study by British and American researchers, food is an attitude adjuster. People who ate more than two servings of fruits and vegetables daily reported higher levels of happiness than those who ate less. And the more produce you eat, the more your mood can improve. People who ate 7 to 8 servings of fruits and vegetables a day were the happiest of all. While scientists caution these findings may not demonstrate a cause-and-effect link, they say more research into how produce benefits the brain is needed.

PROTEIN AND PREGNANCY
A recent study of 100 women aged 36-37 undergoing infertility treatments using IVF (in vitro fertilization) saw pregnancy rates increase from 17% to 83% when protein was increased in their diets. Women who adjusted the percent of carbohydrate consumption from around 80% down to below 40% and increased protein above 25% saw pregnancy rates increase to 83%. While further study is warranted, it appears that increasing protein and decreasing carbohydrates when trying to conceive a child may be worth a try.

DID YOU KNOW
When you sneeze, all your bodily functions stop even your heart.

CANCER AND EXERCISE
Studies from multiple sources are concluding that the lifestyle change of “exercising” may be the best single cancer preventative available, showing as much as 50% decreased cancer risk in habitual exercisers. Studies also show recidivism (recurring cancer) is reduced for those who exercise regularly. To maximize health and minimize cancer risk, review your exercise habits and investigate adding movement that you enjoy to your weekly activities.

*Consult physician before trying a new supplement, food or diet. Especially if you’re on any medications.

WEEKLY REPORT – 04.03.16

DO THIS, NOT THAT
DON’T DO Close-grip barbel upright row
DO Wide-grip upright rows
Close-grip upright rows can create a shoulder impingement, mechanical compression and/or wear of the rotator cuff tendons.

PULL THE WOOL OVER YOUR BACK
According to research from Turkey, wool underwear can help relieve lower back pain. Men who wore merino wool underwear for 2 months felt 89 percent less pain and took less meds than those who had worn cotton underwear. The reason: Wool’s heat-retaining properties keep your back muscles supple, reducing pain and boosting flexibility, according to the scientists.

ICKY & STICKY AND GOOD FOR YOU
Icky as it may sound, fermented foods like sauerkraut, fermented veggies, tempeh, and miso provide a sticky, slick biofilm that helps protect and transport healthy probiotic microbes in the colon when consumed. While probiotic pills may contain billions of live cultures, they lack this beneficial slimy transport medium. To maximize health by strengthening the immune system with live probiotics, consider adding non-pasteurized, fermented foods to your healthy diet.

TOOTHPASTE AND YOUR HEART
Recent research suggests that triclosan – an antibacterial ingredient in some toothpastes and soaps – could be bad for heart. Researchers exposed cardiac cells from mice to triclosan, the cells stopped contracting properly. One theory is that the chemical impairs signaling between calcium channels in those cells. However, more research is needed to determine if this poses any risk to people.

DID YOU KNOW
About one third of the human race has 20-20 vision. Glasses and contact wearers are hardly alone in a world where two thirds of the population have less than perfect vision. The amount of people with perfect vision decreases further as they age.

CHEAP NOT ALWAYS BETTER
Foods grown with pesticides and chemicals are cheaper to produce, but contain undesirable residues and possible genetic modification. Organic foods by definition do not have residues or genetic modification, but are more expensive to purchase. One way to offset the high cost of organic produce is to grow it yourself. Even apartment dwellers can use hanging baskets for sprouts or veggies. To maximize health and minimize organic food cost, consider growing your own organic fruits and vegetables.

NOT-SO SWEET MEMORIES
According to scientists in Australia, high “normal” blood sugar could raise your risk of Alzheimer’s, even if you don’t have prediabetes or diabetes. In a 4-year study, healthy people with the highest levels in the “normal” range (92 to 110 mg/dl) had the most shrinkage in brain regions critical for memory. The reason: Excess sugar in your bloodstream promotes clotting, which can deprive your brain of blood and oxygen, says study author.

DID YOU KNOW
97 percent of the entrees at chain restaurants exceed the USAD nutritional guidelines for fat, saturated fat, and sodium.

OLDER AND BETTER, LIVER LONGER
Life expectancy increases the older you get. The American Academy of Anti-Aging Medicine claims that if individuals live to age 60 in good health, they have a 50% chance of making it to age 100, and average life expectancy rises from 75 years to 85 years. Once you reach 85, life expectancy predictions rise again. No doubt about it, people are living longer and it is vital to keep inflammation from environmental exposure and food intake down to enjoy those increased years of life. To maximize lifespan, evaluate your diet and lifestyle to minimize sources of inflammation.

MILK THE NEWS
According to new research from Europe, eating yogurt, cottage cheese or other cultured dairy products may help protect you from type 2 diabetes. People in the study who ate 8 ounces a day of cultured dairy had a 12 percent lower risk of developing diabetes than those who ate none. The reason: The probiotics in these foods may help your body produce a form of vitamin K that has been linked with decreased diabetes risk, says study author.

CANCER AND EXERCISE
According to a study at the University of Vermont, good health may also significantly reduce cancer risk. The study followed 17,000 test subjects for 25 years and found the most fit participants had a significantly lower cancer risk then the least fit. (68% lower risk of lung cancer ad 38% lower risk for colorectal cancer) Even small improvements in fitness reduced cancer risk, implying that baby steps towards increased physical fitness are helpful. To maximize health and minimize cancer risk, make every effort to include exercise you love in your daily routine.

VEGGIES AND BREAST CANCER
Studies show that eating cruciferous vegetables such as broccoli, kale and cabbage may decrease the risk of dying of breast cancer by more than 33%, and eating vegetables containing carotenoids, like carrots and peppers, can reduce your risk of breast cancer by 20%. To reduce breast cancer risk without drugs, surgery, or other dangerous side effects, consider increasing your daily intake of delicious, healthy vegetables.

BIG GREEN SUPERHERO
According to an Oregon University study, spinach may have an unrecognized superpower. Rats that ate spinach after being treated with an unknown carcinogen had a 45 percent lower incidence of colon tumors than rats that didn’t eat spinach. Further study is needed to determine how the spinach supplied the benefit.

FOR STROKE RECOVERY
Strokes are the third leading cause of death in the US, affecting 795,000 people per year. New research from Ohio State reveals that vitamin E (specifically alpha tocotrienol) shows dramatic promise in preventing stroke-related brain damage. Optimal absorption may occur by taking mixed tocopherols (alpha, beta, gamma and delta) separate from mixed tocotrienols. Both forms provide amazing benefits, but the presence of one may interfere with the absorption of the other. To maximize health and minimize the risk of brain damage from stroke, investigate further the positive effects of natural vitamin E complexes on brain health.

DID YOU KNOW
Monday is the day of the week when the risk of heart attack is greatest. Yet another reason to loathe Mondays! A ten year study in Scotland found that 20% more people die of heart attacks on Mondays than any other day of the week. Researchers theorize that it’s a combination of too much fun over the weekend with the stress of going back to work that causes the increase.

YOUR POLITICAL VIEW AND EDUCATION
A recent study of 1000 Americans revealed that when subjects were asked to evaluate 2 Education Plans, one described as Democratic and the other Republican, 75% chose the plan that matched their political ideology even when the plans were reversed. These results indicate “Crowd-think”, or affiliation with a group without discrimination. Has our country become so fractured that we have lost the ability to think and evaluate independently? To maximize health, examine your current level of “crowd-think” and consider taking the time to evaluate ideas (especially health-related ones) based on merit and common sense, rather than ideology.

*Consult physician before trying a new supplement, food or diet. Especially if you’re on any medications.

WEEKLY REPORT – 03.13.16

CRIME…PUNISHMENT
A 5-ounce glass of red wine has 115 calories. You’d have to do burpees for 12 minutes to burn it off.

FORGET THE FAKE BUTTER
According to University of Minnesota research, artificial butter flavoring used in popcorn may promote the development of Alzheimer’s disease. When human brain cells were exposed to diacetyl, the buttery chemical triggered the formation of proteins that can lead to Alzheimer’s and weakened the cells’ defenses against those proteins, says study author.

DID YOU KNOW
An overweight person eats 10 percent more calories in a typical restaurant meal than a normal-weight person.

GO HEALTHY WITH LIFESTYLE
An ounce of prevention is worth a pound of cure. Applying even natural cures after “disease” occurs in the body requires much more effort and intervention than making small proactive, preventative lifestyle changes before the body weakens enough to exhibit disease. Unfortunately, it often takes severe illness to wake us up to the self-destructiveness of our lifestyle choices. To maximize health, mindfully examine your health habits to be sure you are doing everything you can to support a long and healthy life. Every baby step you take now to improve your health may save years of suffering in the future.

VITAMIN C FOR WRINKLES
Recent research suggests that a 10% topical Vitamin C cream applied daily can reverse fine wrinkles caused by sunlight damage. Many compounding pharmacists can make this product without a prescription to ensure purity and to limit additional undesired chemicals and additives. Vitamin C turns brown (oxidizes) at room temperature, so it might be best to keep refrigerated. Also buy small quantities to preserve freshness and effectiveness of the product. To maximize skin health, investigate the usefulness of Vitamin C skin creams.

CUT SALT, KEEP IODINE
With the warning to reduce iodized salt intake to improve high blood pressure, many Americans are now becoming iodine deficient. Since iodine competes with fluorine and chlorine (all halogens), the high incidence of these elements in water further displaces iodine in the body. Bromine has replaced iodine in bread products as well, removing another dietary iodine source. Many bodily functions (especially thyroid function) are limited by insufficient iodine levels. To maximize health, increase iodine levels by adding kombu, kelp, dulce, seafood, potassium iodide or iodine supplements to your diet if deficiency is suspected.

USE A BOX FOR SAFER SQUATS
According to scientists in the U.K., doing box squats may teach proper squatting form. Compared with traditional squats, box squats allowed a group of lifters to keep their shins more vertical by pushing their hips back, making it safer on their knees.

DID YOU KNOW
A baby’s head is one-quarter of it’s total length, but by age 25 will only be one-eighth of its total length. As it turns out, our adorably oversized baby heads won’t change size as drastically as the rest of our body. The legs and torso will lengthen, but the head won’t get much longer.

DRY SKIN EAT FAT
Dry skin is often a sign of essential fatty acid deficiency, since healthy cell membranes are made up largely of fatty acids. When fatty acids are not available, skin may become rough and dry. Fatty acids are found in low mercury fish, or in purified fish oils. Dry skin will heal in 4-6 weeks with adequate consumption of oil. Occasionally a weak thyroid condition may prevent effectiveness of oils. Gluten sensitivity, low stomach acid, or gall bladder disfunction may inhibit proper absorption of essential fatty acids. To minimize dry skin, consider increasing consumption of essential fatty acids.

BODY FAT: IT’S NOT THE FOOD IT’S WHAT YOU DRINK
One quick and easy way to reduce calories and support fat loss is to watch what you drink. Sodas, fruit juice, sports drinks, alcoholic drinks, shakes, fancy coffees, even healthy smoothies can be loaded with sugar and calories! A Purdue University study recently concluded that it’s not food that makes people fat, it’s drinks! Test subjects compensated for sugary treats by eating 17% less food. But when given the same calories in sweet drinks, they did not reduce food intake, leading to higher calorie consumption and subsequent weight gain. To maximize health and weight loss, consider substituting water for caloric drinks.

GOT FUNGUS?
Candida Albicans is an aggressive fungus commonly found in the birth canal, intestines, and mouths of healthy humans, but can become problematically prolific after antibiotic use, under intense stress, or after consuming sugar excessively. Candida overgrowth produces toxic acetaldehyde, a powerful carcinogen that can cause DNA damage, increasing cancer risk. Candida toxins can also cause leaky gut syndrome, resulting in allergies and autoimmune system maladies. Symptoms include frequent vaginal yeast infections, thrush, and cradle cap (white cheesy dandruff). To maximize health when Candida overgrowth is suspected, consult a trained professional for assistance balancing gut bacteria, reduce sugar intake and increase fermented foods.

RELAX FOR AN EFFICIENT HEALTH
The body has two main functions, systems maintenance and defense. When all is well, the body allocates resources to remove waste, heal injuries, digest food and maintain health. When forced into defense mode by extreme anger or stress, resources shift to the “fight or flight” systems and digestion, healing, and hormonal balance are greatly diminished. To maintain optimal health, focus on developing RELAXATION skills to move out of defense mode, and spend as much time as possible in systems maintenance.

*Consult physician before trying a new supplement, food or diet. Especially if you’re on any medications.

WEEKLY REPORT – 02.07.16

TREADMILL vs KETTLEBELL
According to Truman State University, running may burn more calories than a kettlebell workout. Treadmill runners torched nearly 5 more calories per minute than people who did kettlebell swings at the same level of effort. To kick up your cardio, jump rope between sets of swings, suggests study author.

DID YOU KNOW
Information in your brain travels at different speeds: The neurons in your brain are built differently, and information travels along them at different speeds. This is why sometimes you can recall information instantly, and sometimes it takes a little longer.

FRUITS, VEGGIES, AND TOBACCO
According to scientists at the University at Buffalo, eating fruits and vegetables can help you quit smoking. In a 14-month study, people who consumed at least four daily servings of produce were three times likely to stop smoking than those who ate less than two servings. The reason: Smokers often mistake hunger for tobacco cravings, so the satiating effect of fiber-rich produce may keep them from lighting up, says study author.

BALANCING YOUR BLOOD SUGAR
Two nutrients found to be helpful in balancing blood sugar levels are cinnamon and chromium. Cinnamon works with insulin to move sugar into the cells, and chromium is necessary for proper insulin function. If weight gain and insulin spikes are problematic, consider adding cinnamon and chromium to the daily diet in food or supplements.

BANANA POWER
Appalachian State University scientists found that cyclists who ate a banana experienced the same energizing boost in blood glucose as those who drank liquid carbohydrates.

BENDERS AND STROKES
According to Finnish research, intoxication can raise your risk of stroke. In a 16-year study, men who were hit one or more hangovers a year were 2.3 times more likely to experience a stroke as those who’d never been hung over. The reason: As you process excess booze, your blood pressure spikes, raising your risk of a stroke, says study author.

ACIDIC FOODS AND OSTEOPOROSIS
Foods that create an acidic reaction in the body like sugar, soft drinks, fried foods, fatty meats, and processed junk foods may contribute to osteoporosis by forcing the body to pull calcium out of the bones to neutralize the acid these foods create. Consider reducing these foods, and increasing healthy fruits and vegetables to create a more alkaline environment in your body, and to reduce your risk of osteoporosis.

BALANCE YOUR SPORTS PERFORMANCE
According to research from Croatia, balance may be more important to sports performance than speed and strength. In agility drills, athletes with the best balance scored higher than both the fastest and the strongest athletes. The reason: Knees and ankles are naturally inflexible, so quick changes of direction will challenge your stability. Making balance crucial, says a researcher.

BAD BREATH AND DEATH
According to scientists in Sweden, poor dental hygiene may increase your risk of dying of cancer. In the study, people who had the highest levels of dental plaque were 79 percent more likely to die from cancer in a 24-year period than those with clean teeth. As with gum disease, the bacteria in plaque can trigger inflammation elsewhere in you body, says study author.

START EATING FERMENTED FOODS
Adding fermented foods in your daily diet increases the colony of “good” bacteria in the gastrointestinal tract. Foods like Kefir, Coconut Kefir Water, Kombucha, organic sauerkraut, and fermented vegetables are all excellent sources of good bacteria. Avoid pasteurized yogurts unless live cultures are guaranteed, as most of the useful bacteria are destroyed during the heating process. Cultured and fermented foods contain trillions of active bacteria, while probiotics contain a wide variety of strains. Using them together creates a strong immune system and optimal health.

SPORTS DRINKS AND ASTHMA
According to a study from Australia, drinking sports drinks may raise your risk of asthma. People who drank about two cups a day of sugary beverages, including sports drinks, were more likely to have asthma than those who drank none. The reason: The sugars and preservatives may inflame your lungs, setting you up for asthma, says study author.

STICKER CODE REVEALED
The numeric codes on fruits and vegetables reveal how they were grown. Look for the five-digit stickers that start with 9 – that’s code for organic.

DID YOU KNOW
Earwax production is necessary for good ear health. While many people find earwax to be disgusting, it’s actually a very important part of your ear’s defense system. It protects the delicate inner ear from bacteria, fungus, dirt and even insects. It also cleans and lubricates the ear canal.

SAY NO TO GMO
Monsanto will not release the internal studies it has completed on Genetically Modified Organism (GMO) foods, but the few studies completed outside of Monsanto show tumor growth, DNA disruption, gut bacteria disruption and infertility when animals are fed GMO feed for a lifetime. Organic products do not contain GMO foods by definition, so avoid the risks of GMO foods by purchasing organic foods whenever possible.

LONG-TERM FAT LOSS
Studies show the following behaviors increase the likelihood of long-term fat loss success:

1. Belonging to a support group or having an accountability partner/nutrition consultant doubles successful outcomes.
2. Keeping a food diary doubles weight loss.
3. Making small lifestyle changes rather than drastic/severe changes works best.
4. Eating mindfully (focus on emotions and hunger cues) contributes to success.
5. Focusing on adding nutritious foods rather than on deprivation – fill up with healthy foods so there’s no room left for nutrient-depleted junk foods!

POWER OF CELERY
Celery may be one of the healthiest veggies around, packing oodles of vitamins (A,B,E,C,K) and minerals (iron, magnesium, manganese, phosphorus, zinc, selenium, and potassium) all of which produce the wonderful health benefits of

•  Lowering Blood pressure
• Fighting Colds/flus and boosting the immune system
• Aiding digestion/bowel problems and kidney/gall stones
• Detoxifying the liver
• Inhibiting cancer cell growth
• Lowering cholesterol
• Improving joint health (with anti-inflammatory properties)
• Decreasing migraines
• Decreasing insomnia

Just be sure to buy organic celery, since conventional forms may be loaded with pesticides, and restrict celery seed consumption when pregnant.

 

*Consult physician before trying a new supplement, food or diet. Especially if you’re on any medications.

WEEKLY REPORT – 01.17.16

DO THIS, NOT THAT
DON’T DO seated rotation machine
DO cable chop

Your hips and shoulders are designed to rotate as a unit. If you rotate one and not the other, its just a matter of time before you’ll be calling a back surgeon.

ITS ALL ABOUT THE SUIT
A study in the Journal of Strength and Conditioning Research suggests that compression wear can help build strength. After powerlifters trained 4 days a week while wearing “squat suits”- very tight compression suits that restrict bloodflow to working muscles- they could squat 35 pounds more after 10 weeks. Lifters who’d trained the same way but without the compression gear increased their squat pounds by only 5 pounds. Study author speculates that limiting bloodflow may stimulate hormonal and neural pathways, boosting strength gains.

STIFF HIPS = BACK INJURY
According to Canadian scientists, loose hips keep decreases your chance of back injuries. In a 2012 study, men with stiff hips who completed a 6-week stretching program increased their range of motion by 50 percent. Those who have limited hip rotation often twist their lower back, which can injure the spine, says study author.

DID YOU KNOW
Humans breathe in and out approximately one litre of air in ten seconds.

LIFT AND EAT LESS?
According to Duke University researchers, resistance training may help you eat less. When overweight people lifted 3 days a week for 8 months, they tended to consume fewer calories despite gaining lean muscle mass. The reason: Exercise could have had some metabolic effect that caused them to eat less, or it could have just made them more conscious of how much they were eating, says study author.

LIFT, LIVE LONG AND PROSPER
According to Taiwan scientists, a single resistance training session can boost heart health. After just 4 sets of leg presses, study participants HDL (good) cholesterol rose by an average of four points. The reason: Weight training likely inhibits the enzyme hepatic lipase, which removes HDL from blood, says study author. He suggests hitting the weights 3 days a week for lasting benefits.

DID YOU KNOW
Girls have more taste buds than boys.

GOOD FOR THE BRAIN
Some nutrients that improve brain function, memory, neurotransmitter function, and blood flow to the brain include 1) Acetyl-l-carnitine 2) Ginseng 3) Ginkgo Biloba 4) Phosphatidylserine and 5) Vinpocetine. If concentration and brain function are problematic, consider adding one or more of these nutrients and test to determine if conditions improve. (Assuming a healthy diet and exercise program are already in place.)

ALCOHOL AND BREAST CANCER
The Nurses Health Study of 89,538 women between the ages of 34 and 59 found that women who drank between 3 and 9 alcoholic drinks per week had a 30% higher risk of breast cancer than non-drinkers. Since alcohol raises estrogen levels in the body, it is likely that increased estrogen levels may have contributed to the increased risk. To maximize health, make every effort to minimize excess estrogen in the body with daily exercise, and a healthy diet. Be sure to have your hormone levels checked using a saliva test (blood tests do not measure the cellular level accurately) to determine if you are at greater risk for breast cancer due to excess estrogen.

DOMINANT ESTROGEN A PROBLEM?
Estrogen dominance is a condition where the ratio of estrogen to progesterone is out of balance, and estrogen is dominant. Symptoms include breast tenderness, PMS, moodiness, severe periods, endometriosis, fatigue, foggy thinking, and bloating. Since many cancers are correlated with high estrogen levels (especially breast and uterine cancer), estrogen dominance is quite risky. Many suspect the increased use of plastics and pesticides that contain estrogen-like compounds have contributed to increasing estrogen levels in both men and women. To maximize health, have your hormone levels checked, and research natural methods to rebalance hormones.

HOW TO CUT DOWN ON MIGRAINES
Migraine sufferers often have food triggers (certain foods that cause vasodilatation) that precede migraines. Some migraines are caused by food allergies, or hormonal imbalance. Many migraine sufferers see drastic improvements once trigger foods and allergies are identified and removed. Many often see beneficial results with increased levels of B vitamins, magnesium, fish oil, and feverfew. To maximize health when suffering migraines, be your own advocate and use a journal to help identify trigger foods and food sensitivities, have your hormones checked, and add B vitamins, magnesium, fish oil or feverfew to minimize migraines.

MOUTH AND OVERALL HEALTH
While many studies have shown a connection between mouth (teeth and gum) health and overall health, one recent study found that those with heavy plaque were 80% more likely to die from cancer than those with lower plaque levels, who lived an average of 13 years longer.To maximize health, make sure you are effectively removing plaque from your teeth regularly.

*Consult physician before trying a new supplement, food or diet. Especially if you’re on any medications.