FitnessMash

Berries May Reduce Your Risk of Heart Attack

At least that’s what findings from a study published in the American Heart Association’s recent Circulation Journal seem to suggest.

The study tracked 93,600 women aged 25 to 42 years and, after 18 years of follow-up, found 405 cases of myocardial infarction and an inverse relationship between heart attacks and regular berry consumption. Women who ate three servings of blueberries and strawberries per week were 32% less likely to have an MI than those who consumed these fruits once per month or less, and this was true even among those whose diets were rich in other fruits and veggies.

Study authors attribute these findings to the fact that berries are rich in flavonoids, which help dilate arteries and decrease risk of plaque build-up.

So for all you fitness enthusiasts, if you don’t do so already, consider making more of your post-workout shakes with berries, and drink up!

10 Things Wrong With the Egg Yolk Study

In case you were under a rock last week, a recent study claiming that egg yolks are almost as bad for atherosclerosis as smoking made its way into the news.

 Um, this is your brain on drugs.

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Cooking Increases Calories in Food

It’s thought to be a survival mechanism: The more energy we can extract from food, the longer it will sustain us. Thanks to Brent for sending me THIS ARTICLE, which discusses research showing that cooking food increases its energy value.

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Free Nutrition Apps

We already loved FitnessBuilder, and said we expect to see more fitness apps in the new year. But you know the saying: “You can’t out-train a bad diet.” Nutrition apps are almost better because you can use them any time, not just when you’re working out.

They’re definitely better when they’re free! Check out these five free nutrition apps, recommended by none other than our resident nutritionist, Cindy.

1. Fooducate by Fooducate, LTD

This app made the top of our list for a multitude of reasons. For starters, it allows you to scan a product barcode to see product highlights, both good and bad. From there you can select better alternatives by comparing the nutrition information that the app analyzes and makes available to you, including whether a product has excessive sugar, trans fat, additives and preservatives, high-fructose corn syrup, food colorings, and/or confusing serving sizes. Better yet, the Fooducate app was developed by dietitians and concerned parents, and has no influence from food manufacturers, supplement companies, specific diets or any other agency.

Features:

• Available for iPhone and Android
• Bar code scanner
• Over 160,000 products analyzed
• Analyzes both nutrition labels and ingredient lists of products

2. Calorie Counter by MyFitnessPal, LLC

This app is a close second with plenty of terrific features that make it much more than a simple calorie counter. It has the single largest food database of any Android app, with over 750,000 foods and counting! It also allows for food and exercise entry so you can keep track of your progress in both areas. For food specifically, it calculates calories as well as fats, carbs, protein, sugar, fiber and cholesterol, and can even store and remember foods that you’ve eaten for easy access.

Features:

• Available for iPhone and Android
• Bar code scanner
• Recipe calculator (enter your own recipes to get a nutrient analysis)

3. The Carrot by Health Analytic Services, INC

This particular app is more of an “all-inclusive” type that helps you keep track of many health aspects, but its “nutrition tracker” component is terrific, providing in-depth nutritional and caloric information. What really makes this app stand out is its ability to analyze different areas of your life that affect your health and track them so that you can reinforce good behaviors and change the bad ones.

Features:

• Available only for iPhone
• Multiple “trackers” (nutrition, exercise, medications, pregnancy, blood sugar, sleep, and many more)
• Can enter notes and add photos to trackers for further reinforcement

4. Lose It! by FitNow

This app focuses on weight loss (as its name implies) but also provides you with the ability to set goals and establish daily calorie budgets, as well as record your food and exercise. Like the other apps, it also has the ability to analyze your food and track nutrients like fat, carbs and protein. And if a certain food isn’t in the database, you can add it yourself.

Features:

• Available only for iPhone
• Allows for detailed reports to be emailed or printed directly from your iPhone
• Works with or without a network connection
• Simple interface

5. Restaurant Nutrition by Foundation HealthCare Network

This one serves as a great guide when eating out and can help you choose healthier options in a pinch. Users can look up nutrition information from over 100 popular restaurants and over 15,000 food items. You can also learn about your eating habits by tracking your food items, calories and other nutritional information. Some reviews reference outdated menus and inaccurate calorie counts for some foods; but when viewed as a general guide to help you make better choices – even at fast food restaurants – I think it does the job.

Features:

• Available for iPhone and Android
• Allows you to hide menu items with selected food allergies
• Map feature allows you to find nearby restaurants

Try ‘em out and let me know what you think. And if you have others you like, leave a link in the comments!

Your Allergy Meds May Be Hampering Your Weight Loss

Did you know that your allergy and acid reflux meds can actually impair digestion and hamper weight loss?

It’s true. I’m talking Claritin, Zyrtec, the whole bunch.

But there is a natural alternative that has worked beautifully with many of my clients: MSM.

MSM for seasonal allergies

Clinical observations and case studies have led researchers to hypothesize that MSM (methylsulfonylmethane) may reduce symptoms associated with seasonal allergies.

In one study, 50 subjects consumed 2,600 mg. of an MSM supplement orally every day for 30 days. Clinical respiratory symptoms and energy levels were evaluated by a Seasonal Allergy Symptom Questionnaire (SASQ) at baseline and on days 7, 14, 21 and 30. Immune and inflammatory reactions were measured by plasma immunoglobulin E (IgE) and C-reactive protein at baseline and on day 30. An additional inflammatory biomarker – plasma histamine – was also measured in a subset of subjects. Day 7 upper and total respiratory symptoms were reduced significantly from baseline, and lower respiratory symptoms were significantly improved from baseline by week 3. All respiratory improvements were maintained through the 30-day visit and energy levels increased significantly by day 14; this increase continued through day 30. No significant changes were observed in plasma IgE or histamine levels.

The results of this study suggest that supplementing with MSM at a dosage of 2,600 mg. per day for 30 days may be helpful in the reduction of symptoms associated with seasonal allergic rhinitis.

How it works

MSM binds to the receptor site of mucosa, making it impermeable to irritants including allergens and parasites (great for protection against traveler’s diarrhea if you are traveling to third world countries). MSM alleviates allergies through detoxification and elimination of free radicals and improvement of cell permeability. A direct correlation between MSM concentration and resistance to allergens has been established.

Recommended dosage

A single dose of MSM is usually not effective in ameliorating symptoms and most studies have shown that if taken for 6 weeks, symptoms will improve and will not need to be repeated for several years. Daily dosages of 3,000 to 6,000 mg. are recommended. MSM is a safe, naturally occurring supplement.  MSM will also help with environmental allergies such as pet dander and dust.

In many studies, MSM powder has also stopped acid reflux, indigestion and heartburn. MSM powder is absorbed into the body more quickly than MSM capsules and will balance pH in the esophagus faster.

Why take prescription drugs that make you gain weight if you don’t have to? MSM makes a great swap!

~ Cindy

Inflammation Is The Real Cause of Diabetes

Nearly 21 million Americans suffer from Type 2 diabetes and 800,000 more are diagnosed each year. In light of the growing numbers, researchers are trying to piece together the disease’s disparate parts.

People who acquire diabetes are typically obese, suffer from chronic inflammation and are resistant to insulin – the hormone that removes sugar from the blood and stores it in cells as energy. For years, no one has known exactly if and how these three characteristics are related; but recent studies suggest that they are inextricably linked through the actions of specific inflammatory immune cells and a master genetic switch. The hope is that a better understanding of these relations could open the door to new therapeutic interventions.

Scientists noticed decades ago that people with Type 2 diabetes have over-active immune responses, leaving their bodies rife with inflammatory chemicals. In the early ’90s, Harvard University researchers pinpointed one major immune player – TNF-alpha – a chemical secreted by immune cells; such compounds are generally referred to as cytokines. They found high levels of this particular cytokine in the fat tissue of rats with Type 2 diabetes. When they bred obese rats that could not make TNF-alpha, they did not develop diabetes. Researchers have since shown that TNF-alpha – and inflammation in general – activates and increases the expression of several proteins that suppress insulin-signaling pathways, making the human body less responsive to insulin and increasing the risk for insulin resistance.

So, the million dollar question is, What causes the inflammation?

Although Type 2 diabetes can develop in patients of normal weight, most scientists agree that obesity is the driving force. After fat cells have expanded as a result of weight gain, they sometimes do not receive enough oxygen from the blood and start to die. The cellular death recruits immune cells to the scene and creates an inflammatory response.

Insulin resistance causes inflammation, too. Inflammation and insulin resistance reinforce one another via a positive feedback loop. And indeed, the two often occur together. Rheumatoid arthritis, for instance, is an inflammatory disease that heightens one’s risk of developing insulin resistance.

But inflammation and insulin resistance aren’t the only factors to consider. Genetics and environmental influences like nutrition play a role in diabetes, too. Some individuals are more prone to developing Type 2 diabetes than others, but it’s comforting to know that we DO have some control. Constant intake of refined, processed foods will worsen inflammation and increase the likelihood of developing Type 2 diabetes.

Nutrition is the main variable that we can control. This Halloween week, let’s do our part to combat one of the fastest growing chronic diseases of our time by ditching the candy in favor of wholesome foods!

~ Cindy

Some Vegetables May Actually Be Bad For You

Nightshade vegetables include eggplant, tomatoes, potatoes and peppers.

But while they have many antioxidants and phytonutrients, for those who have arthritis, acne, allergies and chronic low-grade inflammation, these same veggies of the night may worsen or even be the cause of the inflamed state.

Not all nightshade vegetables are created equal, however.  We can break them down into two categories: Capsicum (peppers) and Solanum (potatoes, tomatoes and eggplant).

Many of us eat large amounts of nightshades and enjoy their nutrients without apparent negative side effects, yet there are some who’ve found that diets containing no nightshades have brought them relief from certain symptoms. Many claim tomatoes and arthritis are related, for instance. It has become popular for doctors and nutritionists to suggest those suffering from arthritis do a trial elimination of the Solanaceae family, along with other known inflammation-causing foods.

But in academic research, the majority of dietary studies on nightshades have also involved the elimination of other foods known to cause inflammation (such as dairy and gluten), making it hard to know exactly what’s causing the problem – even if the elimination diet works.

Bottom line: If you’re an individual who suffers from chronic inflammation, eliminating nightshade vegetables is at least worth a shot.

Shady stuff!

~ Cindy

Dark Chocolate Keeps More Than Your Heart Healthy

Studies show that eating a small amount of dark chocolate 2-3 times per week can help lower blood pressure, improve blood flow, decrease blood clot formation and prevent arteriosclerosis (hardening of the arteries). And according to Cindy, dark chocolate is healthy for more than just the heart.

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Random Thoughts

1. I’m working with the strength & conditioning department at Columbia this semester and they have a pretty cool way of teaching proper back squat technique. Here’s how to do it:

• Remove the catch bars from the rack.
• Rest the bar on the backs of your shoulders (high-bar position). NOTE: This exercise is really meant to be done with just the bar (65 lbs. MAX).
• Walk forward in the rack as far as you can until the bar hits the posts.
• Set your feet at about hip width but DO NOT MOVE THEM BACK.
• Sit your hips back and descend into a squat. THE BAR SHOULD GLIDE AGAINST THE POSTS.
• Push back up to the starting position. THE BAR SHOULD GLIDE AGAINST THE POSTS.

The idea is that by constraining the bar to a vertical path, you can’t lean forward from the torso (thereby reducing torque on the low back) and you have to sit your hips back first. But the key is to NOT move your feet back after you walk forward in the rack. So it’s kind of like a Smith machine squat, except not stupid.

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14 Facts About Coconut Water

A lot of fitness enthusiasts cite coconut water as their beverage of choice for replenishment. I only recently tried the stuff myself, and I can’t say I cared too much for the taste. But coconut water does have a host of other benefits for health. To find out what all the fuss was about, we turned to our go-to nutritionist, Cindy.

Coconut water is the juice found inside of young coconuts.

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