Integral Fitness Solutions

Where to Find Me

2006-09-13T15:27:00.000-07:00

I haven't been posting here for a while, but I am still doing the health and fitness thing at Zaadz.You can find me at the Integral Health pod at Zaadz. Tags: zaadz, integral health

Naked Truth: Xenoestrogens

2006-08-02T18:35:00.000-07:00

T-Nation has printed an interview with Dr. John K. Williams about xenoestrogens.Xenoestrogens are man-made chemicals that can enter the body and mimic the effects of the female hormone estrogen. Natural estrogens act with a larger molecule called a receptor, and once they do so, the biological activity associated with that hormone is turned on. You're basically flipping on a switch. Xenoestrogens

Integral Fitness at Zaadz

2006-07-30T18:01:00.000-07:00

I've just started a new pod over at Zaadz, the Integral Fitness pod. I'm joined by Kira and Damon as co-facilitators. Here is the pod description:The Integral Fitness pod seeks to explore and implement an AQAL approach to health and fitness. However, we will not limit ourselves to Wilberian versions of integral; we seek all forms of integral understanding that can help us live healthier lives.

Soy -- The Reality Behind the Bean

2006-07-30T08:40:00.000-07:00

I've been preaching against soy for years, and here is another article calling its health claims into question, from the Guardian Unlimited.For Dr Mike Fitzpatrick, the saga of soya began in Monty Python-style with a dead parrot. His investigations into the ubiquitous bean started in 1991 when Richard James, a multimillionaire American lawyer, turned up at the laboratory in New Zealand where

Fitness News You Can Use (June, 2006)

2006-07-25T18:13:00.000-07:00

Here is the June edition of FitBits:FitBitsExercise ETC’s Review of Exercise Related ResearchCompiled by Jeannie Patton, MS, CSCSIt’s official: Dog owners are more active, healthierDog ownership may be an effective intervention among adults and children for promoting physical activity. This study examined the relationship between walking, physical activity levels, and potential psychological

CrossFit: Workouts for the Brave

2006-07-24T20:07:00.000-07:00

For those of you out there who like it to hurt when you work out, at least sometimes, I'd like to recommend CrossFit.Here are a couple of sample workouts:Friday 060721 Complete as many rounds in 20 minutes as you can of:Walking lunge, carrying 25 pound dumbbells, 10 stepsWeighted pull-ups, with 25 pound dumbbell, 10 repsPost number of rounds completed to comments.Monday 060724 Thruster 3-2-2-

What Do You Want To Read?

2006-07-22T13:02:00.000-07:00

As many of you have no doubt noticed, I haven't posted here for a while. Part of the lack of posts has been a time issue on my part -- too busy to maintain two blogs, my Zaadz pod, and various other responsibilities.But there has also been a lack of focus or interest.What would you, my few and valuable readers, like to see here? More diet info? More training info? Studies? Supplements?Please drop

Prevention's 100 Smartest Diet Tips Ever

2006-07-22T12:48:00.000-07:00

From Prevention Magazine, their top 100 diet tips -- and I make no claim to their value here, just reproducing the article for those who might be interested.I might caution that this is from the American Dietetic Association, so the info is likely to be ten years or more out of date in some cases. And it will not be too useful for those serious about body composition. For the general reader,

Why Your Workouts Suck: 7 Points to Ponder

2006-06-29T20:23:00.000-07:00

From Charles Staley's site, an excellent article aimed at more serious weight trainers.Why Your Workouts Suck: 7 Points to PonderHey, if your workouts DON’T suck, great! But even the most successful athletes and gym rats have bad workouts from time to time. Here’s why...1. You Call It A “Workout.” The language you use affects how you view the World. Think for a moment about what images you

Would You Buy This Product?

2006-06-28T17:33:00.000-07:00

Is offending the customer the best way to sell product?Technorati Tags: Xenadrine, Commercial, Offensive

Reducing Carbohydrate Intake Results in Weight Loss

2006-06-20T19:43:00.000-07:00

Here is the abstract of a recent study looking at the results of restricted carbohydrates on health. Results indicate a 30 percent reduction in calories, an increase in protein intake, a reduction in trans fatty acid consumption, a loss of weight (mostly as fat), lower LDL cholesterol, and an overall reduction of cardiovascular disease risk.I've been a fan of a reduced-carb lifestyle for years,

Fitness News You Can Use

2006-06-18T07:19:00.000-07:00

Here are a few recent studies collected by FitBits.Exercise ETC's Review of Exercise Related ResearchCompiled by Jeannie Patton, MS, CSCSTeach the obese that “NEATness” counts!As obesity levels in children and adults continue to rise it is important for Fitness Professionals to understand contributing lifestyle causes and develop strategies to overcome them. To date, inactivity and excess caloric

Coffee Counters Alchohol's Damage to Liver

2006-06-14T16:28:00.000-07:00

Well, it's good to know that the coffee I drank to wake up each morning after a hard night of drinking (back in the day) was saving my liver from damage. Too bad it didn't save any of the brain cells that drowned.Coffee may counteract alcohol’s poisonous effects on the liver and help prevent cirrhosis, researchers say.In a study of more than 125,000 people, one cup of coffee per day cut the risk

Workout Log 6

2006-06-12T07:55:00.000-07:00

Alrighty then, better week this time. Got in all three workouts, mostly felt pretty good. Didn't do any cardio, though, which doesn't help the fat loss efforts.Monday (6/5):A1: Split Squat: 90 x 8, 180 x 8, 270 x 6, work weight 320A2: Bench Press: 135 x 8, 185 x 5, work weight 2256 sets of 5 in 14:11, better timeB1: Smith Military Press: no warm up, 150 work weightB2: Bent Row: 135 x 8, 245 work

Tips on Beating Emotional Eating

2006-06-10T06:45:00.000-07:00

Jillian is the female drill sargent on The Biggest Loser, a very fit trainer with a no-nonsense approach to losing the weight. Here are her thoughts on beating emotional eating. This is good advice.Recognize and Stop Emotional EatingJillian Michaels offers her adviceby Jillian MichaelsJillian shared her steps to recognizing and overcoming emotional eating.# When you think you're hungry, you need

Workout Log 5

2006-06-07T18:06:00.001-07:00

Okay, I've been slacking on posting this, but I'm finally doing it.Monday (5/29):A1: Hack Squat: 180 x 8, 450 x 8, work weight was 630A2: DB Pullover: 50 x 10, work weight was 85 (all we have)7 sets of 5 reps in 13:28 (much slower than last week, but heavier)B1: Hang Clean: 135 x 8, 185 work weightB2: Hammer Strength Incline Chest: 2 x 100 work weight6 sets of 5 in 12:09 (hang cleans killed me,

Core Training

2006-06-07T17:51:00.000-07:00

Everything you know about core training is wrong, so says Mike Robertson, writing for T-Nation. He's a pretty smart guy, so I read the article. And I agree, it matches some research I've seen popping up here and there. Give it a read and see if it makes sense to you, too.Here is a taste:Let's start off with a quote from Shirley Sahrmann regarding the role of the abdominal muscles:"The most

Low-Cost Introduction to Coaching

2006-06-04T17:31:00.000-07:00

My partner, Kira, is currently completing a Life Coaching certification. She needs a certain number of hours of coaching to move to the next level. Although Kira is already a licensed therapist with seven years' experience working with people, the coaching program requires additional hours. In order to obtain the hours she needs, she is offering a special 5-session package for $100, which is

Video: Ronaldinho

2006-06-04T17:01:00.000-07:00

Ronaldinho tries on a new pair of shoes, then shoots the ball off of the crossbar 4 straight times.Technorati Tags: Ronaldinho, Soccer, Brazil, World Cup, Nike

FDA Wants Restaurants to Cut Portion Size

2006-06-04T16:27:00.000-07:00

From USA Today, the FDA actually makes sense. Now that is news.A new report suggests restaurants should dish food and fight fat at the same time, meaning menus with more fruits and vegetables, smaller portions and better nutritional information.With burgers, fries and pizza the Top 3 eating-out favorites in this country, restaurants are in prime position to help improve people's diets and combat

New Diet Books Hitting the Shelves Soon

2006-06-03T10:39:00.000-07:00

This is courtesy of CalorieLab Calorie Counter News, permalink here.New diet books in the bookshops for JuneComing off of the busy release schedule of April and May, publishers have eased off in diet-related titles for this month (but they’ve compensated with some really long book subtitles).June 1The China Study: The Most Comprehensive Study of Nutrition Ever Conducted and the Startling

Build Your Own Training Program

2006-06-03T10:15:00.000-07:00

I favor full-body workouts for a variety of reasons, not least of which is efficiency and efficacy. I also favor multi-joint movements over isolation movements. So when I construct a program for myself, these are my primary concerns: good use of time, little or no isolation work, go heavy, use supersets, and limit use of machines if possible (this is rough in a "family gym," like Bally, that

Cut Carbs to Lower Cholesterol

2006-05-31T13:57:00.000-07:00

Excellent article from MSNBC:NEW YORK - Trimming carbohydrate intake results in healthy improvements in cholesterol levels, even if a person doesn't lose an ounce, a new study shows."These dietary fads tend to come and go," Dr. Ronald M. Krauss of Children's Hospital Oakland Research Institute in Oakland, Calif., told Reuters Health. "In the case of low carbohydrates, people shouldn't be so quick

Creatine Update from T-Nation

2006-05-30T13:24:00.000-07:00

T-Nation has a new article on creatine, the most widely studied sports supplement ever. It's a round table featuring Chris Shugart, David Barr. and Dr. Lonnie Lowery.You can read the whole article here.Here are the highlights:• There's no need to load with mega-doses. Just take 3 to 5 grams a day for a couple of weeks. After that, take 3-5 grams only after training. No need to take it on off days

Workout Log 4

2006-05-27T18:23:00.000-07:00

I started a new program this week. I want to drop a little bodyfat without losing strength or muscle size, so I am using EDT (escalating density training), a program developed by Charles Staley. I've been working with EDT for myself and clients for a long time, so I have reworked the program to suit my needs.Here are the basics:1) Everything is supersetted.2) Choose opposing muscle groups (back/

Nike: Ronaldo vs Zlatan

2006-05-27T18:20:00.000-07:00

Skills, it's all about skills.Technorati Tags: Soccer, World Cup, Skills, Ronaldo, Zlatan, Nike

One-Third of Americans Have Diabetes

2006-05-26T16:07:00.000-07:00

From UPI:One-third with diabetes don't know itWASHINGTON, May 26 (UPI) -- One-third of U.S. adults with diabetes don't know they have the disease, according to researchers at the National Institutes of Health.Researchers at the National Institutes of Health and the Centers for Disease Control and Prevention in Atlanta who analyzed national survey data from two periods -- 1988 to 1994 and 1999 to

Chocolate May Boost Brain Power

2006-05-25T20:37:00.000-07:00

If you are one of my clients, and you are reading this, the answer is NO!CNN reports on new research suggesting chocolate may boost brain power:NEW YORK (Reuters) -- Chocolate lovers rejoice. A new study hints that eating milk chocolate may boost brain function."Chocolate contains many substances that act as stimulants, such as theobromine, phenethylamine, and caffeine," Dr. Bryan Raudenbush from

Nike Soccer: Brazil

2006-05-22T12:34:00.000-07:00

Watch the whole ad, the goal at the end is worth it.Technorati Tags: Nike, Soccer, Brazil, World Cup

High Intensity Exercise Prevents Diabetes Better Than Low Intensity

2006-05-21T19:41:00.000-07:00

From Fitness & Health with Dr. Gabe Mirkin:How does exercise prevent diabetes?An exciting study from Yale shows that intense exercise is far more effective in preventing and controlling diabetes than exercising at a leisurely pace (Journal of Applied Physiology, January 2006). Inactive, healthy, non-obese women over 72 years of age were started in training programs of hard (80 percent of aerobic

Workout Log 3

2006-05-21T19:26:00.000-07:00

Well, last week sucked. I got food poisoning on Tuesday that lasted into Thursday. Still felt weak on Friday so I rested an extra day. So only two workouts last week, Monday and Saturday.Monday (5/15):A1: Smith Machine Deadlifts: 90 x 8, 180 x 8, 270 x 5, 320 x 8 x 4A2: Weighted Pullups: 30 x 8, 8, 7, 5A3: DB Chest Press: 45 x 10, 85 x 10 x 4B1: Rev Grip Lat Pull: 195 x 12 x 3B2: Shoulder Press:

A Short Article on HIIT Cardio

2006-05-17T19:14:00.000-07:00

This is from Critical Bench. If you can read a magazine or a book while you are doing cardio, and you are in good health, you're wasting your time. This article explains why.HIIT YOUR CARDIO HARDby Zach BashoreHigh-Intensity Interval Training is a workout strategy that is intended to increase performance with shorter training sessions. High-Intensity Interval Training, or HIIT, is one of the best

Hypertrophy Booster Shots

2006-05-15T18:31:00.000-07:00

I mentioned the brilliance of Chad Waterbury the other day, so it turns out he has posted a killer new program designed to bring up a lagging body part: Hypertrophy Booster Shots -- Inject Some New Growth Into Your Workout!This is a size program, not a strength program, so don't do this if you want to move your bench press 50 pounds higher.If you have any thoughts on the program or give it a try,

Workout Log, Part 2

2006-05-14T15:04:00.000-07:00

I previously posted my workout log through May 8th. Here is what I've done since then. I've included Monday again so the whole week is here.Monday (5/8):A1: Smith Deads: 90 x 8, 180 x 8, 320 x 8 x 4 setsA2: DB Chest Press: 45 x 10, 85 x 10, 10, 10, 9B1: Rev Grip Lat Pull: 195 x 10 x 3 setsB2: Machine Delt Laterals: 70 x 8, 150 x 10, 9, 9Abs: Ab Roller Machine: 50 x 3 sets[The deadlifts kicked my

Workouts: Intensity or Duration or Both

2006-05-13T07:54:00.000-07:00

Dr. Gabe Mirkin, at Fitness & Health with Dr. Gabe Mirkin, has posted on the different demands an intense workout places on the body as opposed to a long workout. I tend to agree.You train for competitive sports by taking a hard workout, which makes your muscles sore for the next day or two and then when your muscles feel fresh again, you take another hard workout. Every intense workout causes

Hip Hop Soccer - Nike Ad

2006-05-12T07:10:00.000-07:00

Nike has some of the best soccer ads on the planet. I'll be posting some of them as the World Cup approaches.If you know of any good ones, please post a link in the comments. Thanks.Del.Icio.Us Tags: Soccer, World Cup, Hip Hop, NikeTechnorati Tags: Soccer, World Cup, Hip Hop, Nike

Type-II Diabetes Doubles Death Risk

2006-05-12T06:57:00.000-07:00

From Dr. Joseph Mercola:Type 2 Diabetes Multiplies Death Risks If you suspect a loved one may be at risk for diabetes -- particularly the type 2 variety -- I urge you to start taking better care of your health today, as it can raise your risk of death exponentially and speed it up too, according to a UK study of more than 260,000 patients.Generally, the presence of type 2 patients doubled a

The Beautiful Game

2006-05-09T19:35:00.000-07:00

The World Cup is coming!Everyone in the world plays futbol, while we play soccer here in the land of the NFL. Here's a Nike commercial featuring Ronaldinho.Dailymotion blogged videonike_thechainbroadcast_en_highVideo sent by newtonTechnorati Tags: Ronaldinho, Soccer, Nike, World cupDel.Icio.Us

My Workout Log

2006-05-08T14:37:00.000-07:00

So I sit here at my computer and write all this stuff about being healthy and fit. For all you know, I could be eating doughnuts and chain smoking while I type this stuff.In an effort to let you know what I am doing to be healthy, I want to start posting my workout log for a while. I will be painfully honest. If I slack off and don't do a full workout, I'll say so.If I lose control and down a

15 Ways to Live Longer

2006-05-08T14:24:00.000-07:00

The Boomers are all about living forever. So Forbes Magazine is trying to help them out a bit with an article on the 15 things they can do to live longer. MSNBC picked up the Forbes story. I reprint it here so that you, too, can increase your longevity.To be fair, some of these items are more doable than others. If you're not rich by now, good luck on that one. The others are more workable,

Fitness News You Can Use

2006-05-04T18:11:00.000-07:00

Here is last month's FitBits edition.FitBitsApril 15, 2006Exercise ETC’s Review of Exercise Related ResearchCompiled by Jeannie Patton, MS, CSCSExercise decreases risk of death by as much as 46% among older adults with CADA recent statement from the American Heart Association recognized the importance of physical activity for clients with coronary artery disease (CAD). The purpose of this study

Fitness Magazine's 10 Foods for Flat Abs

2006-05-04T09:08:00.000-07:00

I don’t read Fitness. Fortunately, other people do so that I don’t have to. So then, here are the top ten foods for flat abs, according to Fitness magazine.Flat abs food listHere is what the June issue of Fitness magazine lists as "10 Best Foods for Flat Abs."• Almonds: This extra-lean nut is packed with protein, fiber and vitamin E. Aim for 23 almonds daily. You should research the raw vs.

Clinton Foundation Brokers Deal to Remove Non-Diet Sodas from Schools

2006-05-03T18:39:00.000-07:00

Bill Clinton knows about the dangers of obesity -- it nearly killed him. I’m sure that played a part in his foundation brokering a deal with beverage distributors to removed non-diet sodas from schools.The distributors, working with a joint initiative of the William J. Clinton Foundation and the American Heart Association, also have agreed to sell only water, juice and low-fat milks to elementary

Another Study Supporting the Safety of Coffee

2006-05-01T12:55:00.000-07:00

From MSNBC:Go ahead and have that second cup of coffee — or third, or fourth. A study published Monday shows heavy, long-term coffee drinking does not raise the risk of heart disease for most people.The study, which followed 128,000 men and women for as long as 20 years, showed that drinking filtered coffee — not espresso or French-style brews — did not raise the risk of heart disease.Heavy

McDonald's to Supersize the Big Mac to 690 Calories

2006-04-30T14:37:00.000-07:00

As if the original Big Mac is not big enough to clog most major arteries, increase blood pressure, and put even a healthy person on the road to heart disease, McDonald’s has announced that (at least for a while) consumers will be able to get a supersized Big Mac that is 40 percent bigger than the current sandwich.Following McDonald’s promises to slim down on its portions and introducing healthier

Six Foods that Fight Cancer

2006-04-30T14:16:00.000-07:00

This comes to us from the questionable folks at Faux News, but they got it from WebMD, so it can’t be all wrong. Seriously, this is a well-researched article, and it has a good collection of references at the end. Nothing to disagree with here -- and some good links to other info. Forward this to your friends and family.When it comes to a diet rich in cancer-fighting substances, most experts

Health Magazine: Best Food Products

2006-04-26T18:46:00.000-07:00

Health Magazine looked at more than 500 products -- from snacks to dinners -- to assemble their list of the top 25 foods. Many of the foods on the list are great for someone who is healthy and wants to stay that way. But there are some high carb foods -- and highly processed foods -- I would not recommend to those needing to lose a lot of bodyfat.That said, here are a few selections from the top

Never Too Old to Benefit from Exercise

2006-04-26T18:36:00.000-07:00

From the NY Times:Researchers divided a group of 64 volunteers with an average age of 84 into three groups. The first group exercised by walking, the second did resistance training, and a control group did no exercise.After 16 weeks of regular exercise twice a week, the exercise groups had lower systolic blood pressure, improved upper and lower body strength, improved hip and shoulder flexibility

Books on Diet and Fitness

2006-04-21T19:36:00.000-07:00

Here are a few books on diet and fitness I posted over at Zaadz. These are books that I have read and found useful.If you'd like to order any of these books, please use the Amazon link in the sidebar (I make a few cents off any book you buy through that link) -- thanks.Weight Training:The Poliquin Principals. Charles Poloquin. Scientific approach to weight training. Out of print.A Practical Guide

Low-Carb Diet May Increase Fertility in Women with PCOS

2006-04-21T18:41:00.000-07:00

PCOS, polycystic ovary syndrome, creates fertility problems in women as a result of the irregularities in hormone levels that causes the cysts to develop on the ovaries. A new study suggests that a low-carb diet may improve insulin levels and thereby reduce symptoms.In polycystic ovary syndrome, a woman's ovaries develop multiple cysts. Symptoms can include excessive hairiness, obesity, menstrual

CDC: Obesity Causing Diabetes Epidemic

2006-04-21T04:35:00.000-07:00

Really? I don't know . . . that sounds as though the CDC is saying that being obese will make you sick, and possibly kill you.In another study confirming the obvious, the CDC has determined that being obese causes diabetes. The researchers claim this study is important because it is the first one to use a representative sample of the American population.While other factors play some role in the

Build Muscle Mass Without Adding Bodyfat

2006-04-18T05:59:00.000-07:00

T-Nation is the place to go for cutting edge info on training and nutrition. Associate editor Chris Shugart -- a formerly pudgy boy who is now lean and strong -- has posted an article on eating for muscle growth without putting on loads of fat.He dismisses some of the usual claims (usually made by fat guys or guys on steroids) that the only way to bulk up is to eat junk food. He offers two

Obesity Interventions (Katherine Turner)

2006-04-17T04:31:00.000-07:00

Katherine Turner at Dating God has posted a paper that takes an integral look at the obesity issue. It seems like a good thing to post here.Here is the article link and the paper. If you like what you read, please stop by her blog and let her know. I am also interested in reading any comments anyone might have.Obesity Interventions: The Politics of FatThe Belmont Report states that when research

Research Update

2006-04-15T12:10:00.000-07:00

Here is last month's research update from FitBits.FitBitsMarch 15, 2006Exercise ETC’s Review of Exercise Related ResearchCompiled by Jeannie Patton, MS, CSCSVisualization improves muscular force developmentMental practice has been shown to be effective in increasing the force production of the smaller muscles in the hand. The aim of this study was to determine whether mental practice could

Only 15 Percent of Obese Know They Are Obese

2006-04-10T07:26:00.000-07:00

Huh?! This boggles the mind. But I guess denial is a powerful tool.Obese people have a blind spot when it comes to their own weight problem, according to a study that showed only 15 percent of people in that category view themselves as obese.Such a lack of self-awareness can be deadly.“If somebody doesn’t perceive themselves to be obese, they are most likely not going to pay attention to any

Xenical Gets Tentative OTC Sales Approval

2006-04-09T07:51:00.000-07:00

Over the counter (OTC) sales of Xenical, under the name Alli, are not far off now that GlaxoSmithKline has been awarded a conditional approval for its fat-blocking drug.Known generically as orlistat, the pill helps prevent fat from being absorbed by the body but can cause excess gas and oily discharge.If it wins final approval, it would be the only FDA-endorsed weight-loss drug available without

Does Alpha Lipoic Acid Live Up to the Hype?

2006-04-08T04:54:00.000-07:00

I am a big fan of alpha lipoic acid. I use it daily, and I encourage many of my clients to use it, especially those with metabolic disorders, diabetes, neuropathy, or Parkinson's Disease. I have read more studies than I can recall, and while some have been tentative in their conclusions, most have been very positive.So it was interesting to read the new article at T-Nation about ALA. The author

Cinnamon May Help Prevent Diabetes

2006-04-06T07:21:00.000-07:00

This isn't really new information. We've known for a long time that cinnamon can help control blood sugar, reduce cholesterol, increase metabolism, and decrease inflammation. But it's always good to have new studies to back up what we know, especially when talking to clients and trying to get them to do what is best for their bodies.Here is the whole article from CBS News:Cinnamon has jumped from

Aspartame Does Not Increase Cancer Risk in Humans

2006-04-04T14:38:00.000-07:00

Rumors have been circulating on the web for years that aspartame causes cancer -- and just about every other form of illness imaginable. I have never seen any research to support these claims. Now there is a study done with human subjects -- and not funded by the sweetener maker -- that shows aspartame is safe.No increased risk was seen even among people who gulped down many artificially

Eat Fiber to Protect Your Heart

2006-04-01T12:54:00.000-07:00

A new study in the American Journal of Clinical Nutrition suggests that dietary fiber may reduce levels of c-reactive protein, a major indicator of heart disease.A fiber-rich diet may help control levels of a blood protein linked to an increased risk of heart disease, new research suggests.In a study of 524 healthy adults, investigators found that those with the highest fiber intake had lower

Alzheimer's May Be Diabetes-Like Illness

2006-03-27T19:26:00.000-07:00

Researchers have discovered an interesting new avenue in their attempts to understand the mystery of Alzheimer's Disease.From Health Day:Giving more weight to the notion that Alzheimer's may be a diabetes-like disease, researchers say rats depleted of insulin in the brain went on to develop an Alzheimer's-like illness.By depleting insulin and its related proteins in the rodent's brains, the

Fitness News You Can Use

2006-03-24T15:00:00.000-07:00

From Fitbits:Exercise ETC’s Review of Exercise Related Research Compiled by Jeannie Patton, MS, CSCSNinety degree seat angle on leg extension optimal for vastus muscle recruitmentOne of the most common exercises performed in the gym is the leg extension, which involves extension of the knee joint from a flexed position while seated. The purpose of this study was to examine the electrical activity

Fish Oils Block Prostate Cancer Growth

2006-03-22T18:15:00.000-07:00

Here is another reason for men to eat fish or use fish oil supplements. I've been preaching the need for a more balanced intake of the polyunsaturated fats, and this study supports the need to balance omega-6 fats, which may be used by cancers for energy to grow, with omega-3 fats, which seem to inhibit cancer growth.From the BBC:A diet rich in a fat found in oily fish may protect men with

Eating the Right Fats for Health, Part Three

2006-03-20T20:17:00.000-07:00

[Parts one and two are helpful, but not necessary. These articles originally appeared in Equilibrium.]Conclusion: Fats that HealIn this final installment in my series on dietary fats, I want to provide as much information as possible about some of the various healthy fats, their benefits, and their recommended intakes.Ideally, we want to try to reduce our intake of saturated fats, eliminate all

Are You Drinking Too Many Calories?

2006-03-16T17:55:00.000-07:00

About one-fifth of the calories we consume come from liquids. The worst offenders are sodas, sports drinks, fruit drinks, and sugary tea and coffee drinks. Some drinks at Starbucks can have as many as 700 to 800 calories--and a lot of fat.The American Journal of Nutrition has published out some guidelines. Healthy Beverage Options So what should we drink? Water. It quenches thirst and

Eating the Right Fats for Health, Part Two

2006-03-11T12:12:00.000-07:00

[This article series originally appeared in Equilibrium.]Part Two: The Unhealthy FatsIn the first installment in this series, I provided a brief introduction to the various lipids (fats) we consume in our diet. Although I didn't go into depth about any one lipid and its risks or benefits, I hinted at some of this information. This time we will learn which fats are dangerous and why, and how to

Seven Reasons You're a Weakling

2006-03-10T19:16:00.000-07:00

Well, I guess insulting your readers is one way to get their attention.Seriously, Eric Cressey knows his stuff or he wouldn't be writing for T-Nation. He argues that training for strength can hit all four of the primary goals most people list for what they want to accomplish in their training:20% want to lose fat18% want to perform better athletically37% want to build muscle23% want to get

Eating the Right Fats for Health, Part One

2006-03-04T10:08:00.000-07:00

[This article, and the two that will follow, originally appeared in Equilibrium, an alternative newspaper that is no longer in business.]Part One: Introduction to LipidsBack in the middle 1990s, the woman I was seeing at the time decided to join the corporate gym provided by her employer. Her trainer put her on an ultra low-fat diet, with the ideal being zero fat consumption. Because we were

Omega-3 Fats Are Good for Your Mood

2006-03-04T07:48:00.000-07:00

A new study has found that the blood level of omega-3 fats is a good predictor of mood. Those with lower levels of omega-3 fats tended to exhibit more symptoms of depression, while those with higher levels reported better mood status. This isn't really news to many of us, but it's more support for using omega-3 fats as an initial treatment for depression before using pharmaceuticals.In a study of

New Study Questions Glycemic Index Usefulness

2006-03-01T08:02:00.000-07:00

A new study appearing in the February issue of the British Journal of Nutrition suggests that glycemic index has no correlation with blood-sugar levels.The study relied on food diaries from more than 1,000 people over five years. Researchers looked at their self-reported intake of high- and low-glycemic foods. Blood sugar levels were tested only twice during the study period. They found no

Study: Glucosamine and Chondroitin Sulfate Fail to Relieve Arthritis Pain

2006-02-26T08:35:00.000-07:00

The media was all abuzz last week over the new study suggesting that glucosamine and chondroitin sulfate do not relieve arthritis pain. It makes a great news story, but the study was deeply flawed.First the obvious problems that even the media reported:In a journal editorial, Dr. Marc Hochberg of the University of Maryland noted the study's limitations: a high dropout rate (20 percent) and a

As If You NEED Another Reason to Stay in Shape

2006-02-22T05:31:00.000-07:00

From Reuters:Health-care spending is outpacing the growth of the American economy and will consume 20 percent of U.S. gross domestic product by 2015, the U.S. Centers for Medicare and Medicaid Services (CMS) said on Wednesday.By comparison, health-care spending accounted for about 16 percent of U.S. GDP in 2004, the latest year for which data are available, according to a study by CMS economists

McDonald's Faces Lawsuits Over French Fries

2006-02-20T08:03:00.000-07:00

From The Guardian (UK):McDonald's faces at least three lawsuits claiming it misled the public after it acknowledged last week that milk and wheat ingredients are used to flavour its fries.One claimant, Debra Moffatt, is seeking unspecified damages in a lawsuit filed in Chicago. Her lawyer, Thomas Pakenas, said his client has celiac disease, which causes gastrointestinal symptoms set off by eating

Keep Taking Your Calcium

2006-02-18T07:13:00.000-07:00

News reports last week suggested that new findings from the Women's Health Initiative (to be published in the New England Journal of Medicine) show little benefit from taking calcium supplements. The findings are based on a longitudinal study of women's diet and hormone therapy.The seven-year study of 36,282 women ages 50 to 79 gave half the participants 1,000 milligrams of calcium and 400 units

Weight Set-Point May be Genetic

2006-02-18T06:54:00.000-07:00

A study of primates lasting more than two-decades--conducted by Barbara Hansen of the University of South Florida, Tampa--found that genetic differences might play a role in allowing some primates to be thin and others to get fat, even when fed an identical diet.Other monkeys, when forced to slim down by as much as 25 percent, regained the weight they'd lost once caloric restrictions were lifted

Heart and Cancer Risk Not Reduced by Lowfat Diet in Older Women

2006-02-12T19:27:00.000-07:00

I've been preaching the health benefits of fat for years, and now it seems the science is starting to catch up with what many of us have known for years. It's not the amount of fat that one consumes in the diet--it's the quality.Ross Prentice and colleagues at the Fred Hutchinson Cancer Research Center in Seattle, Washington, tracked 50,000 post-menopausal women over eight years. Half the women

Study: Drinking Coffee Reduces Type-II Diabetes Risk

2006-02-12T19:03:00.000-07:00

If drinking coffee will reduce type-II diabetes risk, my risk should be in negative numbers.The study, by Dr. Rob M. van Dam and colleagues at the Harvard School of Public Health in Boston, Massachusetts, is part of a new Nurses Health Study II--a prospective cohort study. The study will be published in the February issue of Diabetes Care, a journal of the American Diabetes

Research Update

2006-02-10T16:02:00.000-07:00

News you can use from FitBits.FitBitsJanuary 15, 2006Exercise ETC’s Review of Exercise Related Research Compiled by Jeannie Patton, MS, CSCSSmall increases in rest can result in large increases in performanceThe ability to achieve and maintain maximal power is required in many sports such as basketball, hockey, soccer, tennis, and squash. The goal of this study was to examine the influence of

TC's Magic 13 Power Foods

2006-02-01T20:45:00.000-07:00

TC Luoma has been in the health business for a while. He was the original editor of Muscle Media 2000 back when it was hardcore (now defunct). He founded Testosterone Magazine and Biotest (supplements) back in the late 1990s.TC has assembled his list of the magic 13 power foods for general health, but especially for athletes.1. Broccoli2. Wild Salmon3. Grass-Fed Beef4. Walnuts5. Olive Oil6.

UPDATE: Omega-3 Fatty Acids

2006-01-30T05:07:00.000-07:00

First the good news: Omega-3 fatty acids reduce post-partum depression by as much as 50 percent. This seems to indicate that the post-partum depression is, at least in part, a nutritional deficiency. While pregnant and nursing, the infant gets priority use of any omega-3 fats in the mother's diet. Since most Americans are deficient in this essential fat anyway, consuming more will help the baby

More on Choosing a Personal Trainer

2006-01-27T20:50:00.000-07:00

Here is a new ABC News article on the benefits of working with a trainer--and how to choose one.Jan. 27, 2006— So you made your usual New Year's resolution to get in shape. But studies show that by late January most of us have already strayed. (We didn't need a fancy study to figure that out, did we?) Maybe what you need to do is outsource your willpower. My best workout success has been with a

Type-II Diabetes Is Preventable, But There's No Money in That

2006-01-25T04:29:00.000-07:00

The Nation has a good article on how the diabetes epidemic is being completely ignored by the medical community because there is much more money to be made treating the complications of diabetes than in preventing it.The article also looks at how the food industry is making the problem worse.This is a disease of low- and middle-income people. They are the ones who live off factory-made food

Soy Does Not Live Up to Health Claims

2006-01-23T04:49:00.000-07:00

The American Heart Association now claims that soy has no effect on heart disease and does not lower cholesterol. The evidence has always been sketchy on this claim, so it's good news that they've clarifed the issue with new research.The report also noted that soy isoflavones provide no benefits in preventing breast, uterine, or prostate cancer. Soy and its isoflavones have no impact on

For Women, Larger Waistline Equals Greater Heart Disease Risk

2006-01-20T07:07:00.000-07:00

Some people reject the idea that being obese is unhealthy, but the evidence keeps piling up.From UPI:A New York Presbyterian Hospital study says women with waistlines of 35 inches or more are at greater risk of heart disease than thinner women.The research, jointly done with Sister to Sister: Everyone Has a Heart Foundation Inc., and published in Thursday's issue of the Journal of Women's Health,

T-Nation Interview With Paul Chek

2006-01-18T04:03:00.000-07:00

T-Nation interviews Paul Chek, very cool. Chek is a bit of a maverick in the fitness world. While most trainers only look at the physical mechanisms involved in losing fat or building muscle, Chek includes emotions, the mind, subtle energies, and the soul. It's these last two that often get him in trouble with the establishment--and make him important to the integral world.From the introduction

FitBit's News You Can Use

2006-01-17T20:34:00.000-07:00

Here's the December update from Exercise ETC.FitBitsDecember 31, 2005Exercise ETC’s Review of Exercise Related Research Compiled by Jeannie Patton, MS, CSCSTestosterone Supplementation Greatly Increases Muscle Size in Elderly MenMany older adults experience a loss of muscle mass and strength due to deconditioning, illness, injury or major surgery. The purpose of this study was to determine the

Kevin Trudeau's "Natural Cures They Don't Want You to Know About" Is Crap

2006-01-14T06:03:00.000-07:00

Kevin Trudeau is the most recognizable face in the infomercial realm. He has been promoting and selling scam programs and cures for more than fifteen years. He is the only person ever banned from selling products on television.The Federal Trade Commission said that Trudeau falsely claimed that a coral calcium product could cure cancer and other serious diseases and that a product called Biotape

Americans Are Starting to Accept Their Fat

2006-01-13T14:47:00.000-07:00

We used to look at bodyfat as something almost as evil as, well, lobbyists. But in recent years, Americans have began to accept the fact that they are fat and have revised their ideals of attractive bodies to reflect that new resignation.Rising instances of obesity have led to Americans being more accepting of excess weight in others and themselves, a survey by market research firm NPD Group has

A History of Fad Diets

2006-01-11T04:23:00.000-07:00

ABC News has an amusing story on the history of fad diets. Take home message: choose an eating plan that you can stick with for life. The weight might come off more slowly than if you use the "cabbage soup diet" or William the Conqueror's approach (alcohol only), but you'll be able to keep the wieght off instead of doing the yo-yo thing.

Being Overweight at Midlife Kills

2006-01-10T20:24:00.000-07:00

A lot of people think that if their cholesterol is not too high and they don't have high blood pressure, they are not at risk for heart disease. It seems they are quite wrong--which is not news to most of us.Northwestern University researchers tracked 17,643 patients for three decades and found that being overweight in mid-life substantially increased the risk of dying of heart disease later in

Product Recommendations

2006-01-10T14:26:00.000-07:00

I want to start recommending products that I find useful in a healthy diet and as part of a fat loss program. These companies don't know that I am promoting their products and aren't paying me anything, so don't think I have any ulterior motives. This information is presented for the use of my clients and readers of this blog.Naturally More Peanut Butter: I generally don't recommend peanut butter

Obesity Increases Risk of Prostate Cancer

2006-01-09T04:49:00.000-07:00

The Tucson Daily Star has this report from the AP. My comments are below the quote.The study surveyed medical records of some 1,400 men diagnosed with cancer whose prostates were surgically removed from 1998 to 2004 at Veteran's Administration hospitals in California and Georgia and at the San Diego Naval Hospital. Prostate cancer is the second- most-common cancer afflicting American men. In its

Even Moderate Exercise Reduces Disability from Arthritis

2006-01-08T16:12:00.000-07:00

A study in Arthritis & Rheumatism (December 15, 2005), as reported by Yahoo News, suggests that even small amounts of exercise can reduce the disability associated with osteoarthritis ("the wear-and-tear form of arthritis in which the cartilage cushioning the joints breaks down over time, leading to pain, stiffness and, often, limited mobility").The study featured 3,554 adults ages 53 to 63 who

Baltimore Named Fittest City, Chicago Is the Fattest

2006-01-08T15:58:00.000-07:00

Men's Fitness has released its annual list of the fittest cities, but the list looks a little "off" to some of us.Men's Fitness editor Neal Boulton is quick to point out that the survey is far from scientific, and he says it took additional factors into account this year that worked in Baltimore's favor.Among them: the amount of public park space, access to health care, air quality, the

Coffee Cuts Breast Cancer Risk in Some Women

2006-01-06T19:29:00.000-07:00

I LOVE coffee. Although I drink too much of this manna, I rationalize it by remembering that it reduces risk for Parkinson's Disease and liver cancer. Now, if I had breasts and was Jewish, I could add prevention of breast cancer to my list of rationalizations.As posted on Yahoo News:Women with a particular gene mutation may reduce their risk of breast cancer by a startling amount simply by

T-Nation's 2005 Testes Awards

2006-01-06T19:25:00.000-07:00

Be warned: this is definitely a guy thing--and not at all politically correct. That said, enjoy.My personal favorite was the athlete of the year.

New Year's Resolutions

2006-01-06T04:59:00.000-07:00

The gym has been hopping this week with new members who have resolved to get in shape for 2006. Most of the regulars tolerate the crowds with the full knowledge that next month things will get back to normal. Some studies have indicated that nearly 80 percent of those who join a gym this month won't be using that membership by March.The NPD group, one of the biggest polling companies in the

Choosing a Personal Trainer

2006-01-03T20:48:00.000-07:00

For many, a personal trainer seems like a luxury that is out of reach. However, if you want to begin a weight-training program and you have little or no experience, a good trainer can make the difference between success and failure--or worse, injury.Expect to pay between $35 and $75 a session depending on the trainer, the gym, and the city. Packages of multiple sessions will always be cheaper

Tips for a Healthy 2006

2006-01-03T15:01:00.000-07:00

I posted this last year, and the advice is still valid. Happy New Year.[More good diet info here, here, and here.]Top Ten Tips for a Healthy 2006Many people dread the holiday season and the weight gain that is usually followed by a New Year’s resolution to lose weight and live a healthier life. Gym enrollment is always highest in January, but few of those people stick with their plan to get

News You Can Use: More Research Updates

2006-01-03T08:21:00.000-07:00

Here are some more research summaries from Exercise Etc.FitBitsDecember 15, 2005Exercise ETC's Review of Exercise Related ResearchCompiled by Jeannie Patton, MS, CSCSRunning Faster Does Not Necessarily Result in Increased Fat Burning RatesLow intensity endurance training is often recommended to ensure compliance and enhance fat burning, but If the goal is weight loss, theoretically the caloric