April 19, 2011
Frequent Shopping Prolongs Life, Study Suggests

 A spot of regular retail therapy really does seem to help people live longer, suggests research published online in the Journal of Epidemiology and Community Health.

Physical activity in any form is great for your health.  Be active!

Y.-H. Chang, R. C.-Y. Chen, M. L. Wahlqvist, M.-S. Lee. Frequent shopping by men and women increases survival in the older Taiwanese population. Journal of Epidemiology & Community Health, 2011; DOI: 10.1136/jech.2010.126698

April 15, 2011
Intense exercise and lymphocytes.

Intro: Lymphocytes are the defense/immunity cells of the body.  Exercise has been known to weaken the immune system.  Therefore, researchers sought out to see what an acute bout of intense exercise does to exercise-induced oxidative stress in total lymphocytes.

Conclusion:  the results of the present study show that an acute bout of intense exercise caused transient oxidative stress that could be detected by the measurement of protein adducts in lymphocytes.

My input:  In this study, participants ran at 80% of their maximal oxygen uptake for 60 minutes, which is a brutal workload.  Most of you will not be training at this high of an intensity to worry about reducing the immune response of the body.  However, it is common for studies to report a reduce in immune functioning with high intensity training.

Practicality:  When you are feeling like a cold is coming on, but still wish to exercise, do so at a moderate intensity.  Some studies actually reported that individuals who exercise at a moderate intensity (45-60% VO2max) can actually increase their immune system functioning.

Turner et al J Appl Physiol April 2011.

April 7, 2011
Whey Protein vs Essential Amino Acids (EAA)

Here are some key points as to why supplementing with whey is more efficient:

  • On a dose-per-dose base, whey protein was more anabolic than EAA.
  • Whey protein resulted in a greater insulin response than EAA, possibly through increases in  Gastric Inhibitory Polypeptide (GIP), whose function is to secrete insulin.
  • Cysteine found in whey has anabolic actions not found in EAA. 
  • Whey has potent immune-stimulating properties not found in EAA.

Christos S. Katsanos, David L. Chinkes, Douglas Paddon-Jones, Xiao-jun Zhang, Asle Aarsland, Robert R. Wolfe. Whey protein ingestion in elderly persons results in greater muscle protein accrual than ingestion of its constituent essential amino acid content. Volume 28, 2008. Pages 651-65.

March 30, 2011
Walnuts Are Top Nut for Heart-Healthy Antioxidants

"A new scientific study positions walnuts in the number one slot among a family of foods that lay claim to being among Mother Nature’s most nearly perfect packaged foods: Tree and ground nuts. In a report given in Anaheim, California at the 241st National Meeting & Exposition of the American Chemical Society on March 27, scientists presented an analysis showing that walnuts have a combination of more healthful antioxidants and higher quality antioxidants than any other nut."

Click to read more…

American Chemical Society. “Walnuts are top nut for heart-healthy antioxidants.” ScienceDaily28 March 2011. 30 March 2011 

March 28, 2011

Did you know that the only proven intervention that increases lifespan across species, including primates, is calorie restrictionCalorie restriction is defined as a reduction of 25-40% in the calorie intake when fed ad libitum, without reaching malnutrition.  Most theories to date agree that improved mitochondrial metabolism is key for the beneficial effects of calorie restriction.


Colman, R. J., R. M. Anderson, S. C. Johnson, E. K. Kastman, K. J. Kosmatka, T. M. Beasley, D. B. Allison, C. Cruzen, H. A. Simmons, J. W. Kemnitz, and R. Weindruch. Caloric restriction delays disease onset and mortality in rhesus monkeys. Science. 325:201-204, 2009.

Yu, B. P., E. J. Masoro, and C. A. McMahan. Nutritional influences on aging of Fischer 344 rats: I. Physical, metabolic, and longevity characteristics. J Gerontol. 40:657-670, 1985.

March 27, 2011
Living at High Altitude Reduces Risk of Dying from Heart Disease

" In one of the most comprehensive studies of its kind, researchers at the University of Colorado School of Medicine in partnership with the Harvard School of Global Health have found that people living at higher altitudes have a lower chance of dying from ischemic heart disease and tend to live longer than others."

Click to read more…

M. Ezzati, M. E. M. Horwitz, D. S. K. Thomas, A. B. Friedman, R. Roach, T. Clark, C. J. L. Murray, B. Honigman. Altitude, life expectancy and mortality from ischaemic heart disease, stroke, COPD and cancers: national population-based analysis of US counties.Journal of Epidemiology & Community Health, 2011

March 25, 2011
Is Fitness All in the Genes?

Why do some people respond to an aerobic workout routine by becoming incredibly fit, whereas others who exercise just as hard for months end up no fitter than when they began?

That question has bedeviled countless people who’ve started exercise programs. It has also motivated a major new study of the genetics of fitness. Scientists long have known that when any given group of people faithfully follows the same aerobic workout routine, some increase their cardiorespiratory fitness substantially, while an unfortunate few seem to get no benefits at all. But what, beyond the fundamental unfairness of life, makes one person’s body receptive to exercise and another’s resistant? According to the new study, which will soon be published in The Journal of Applied Physiology, part of the answer may depend on the state of specific genes.

Click to read more….

March 22, 2011
A Dose of Safflower Oil Each Day Might Help Keep Heart Disease at Bay

A daily dose of safflower oil, a common cooking oil, for 16 weeks can improve such health measures as good cholesterol, blood sugar, insulin sensitivity and inflammation in obese postmenopausal women who have Type 2 diabetes, according to new research.

March 14, 2011
How to Lose Belly Fat

Check out this link for some of the basic tips for losing weight from Muscle & Fitness Trainer.

March 14, 2011
Thermic Effect of Food (TEF)

The process of digesting, absorbing, transporting, and storing the various macronutrients is associated with energy expenditure, otherewise known as, the thermic effect of food, which causes a relase in energy in the form of heat.  The TEF increases one’s metabolism above the normal baseline energy expenditure for a period of time (possibly serveral hours) after a meal with the following breakdown:

  • fat 0%-3%
  • carbohydrate 5%-10%
  • protein 20%-30% (thus, taking the most energy to process when eaten)

Higher protein content will help to preserve lean body mass when dieting and allow more calories to be burned because of the high thermogenic property that protein contains.

Luc Tappy

Reprod Nutr Dev. 1996;36(4):391-7.