Check out www.chegg.com for you textbooks. You can rent them for the the semester and it ends up being a lot cheaper than if you were to buy them.
They also plant a tree for every book that you rent. In effect, they're doing the exact opposite (environmentally) that your local textbook store is doing.
So it's got a bit of a green message too. But the fact that you'll save money should draw most people to do it.
Tuesday, December 30, 2008
Friday, December 26, 2008
Thursday, December 25, 2008
Wednesday, December 24, 2008
Christmas Quote
"And the Grinch, with his Grinch-feet ice cold in the snow, stood puzzling and puzzling, how could it be so? It came without ribbons. It came without tags. It came without packages, boxes or bags. And he puzzled and puzzled 'till his puzzler was sore. Then the Grinch thought of something he hadn't before. What if Christmas, he thought, doesn't come from a store. What if Christmas, perhaps, means a little bit more." —Dr. Seuss
Sunday, December 21, 2008
MuscleTech Sues Bodybuilding.com Members
For smoke screen lawsuits claiming patent infringement.
Wow.
Wow.
Saturday, December 20, 2008
Bowl Season
Today the first of the college football bowls started. To me, it has signified the start of the Holiday season ever since I started watching college football.
It means relaxing and watching football. It means spending time with family and minimal stress.
And I LOVE college football. It's more exciting to me. The kids play for the fun of the game and for the pride of their school. Most of them will never make it to the NFL and they know it (the non-delusional ones anyway).
It will be a while before I get to watch my Gators play again though.
Go Gators.
It means relaxing and watching football. It means spending time with family and minimal stress.
And I LOVE college football. It's more exciting to me. The kids play for the fun of the game and for the pride of their school. Most of them will never make it to the NFL and they know it (the non-delusional ones anyway).
It will be a while before I get to watch my Gators play again though.
Go Gators.
Thursday, December 18, 2008
Studying
I've never been one to study for hours on end. With finals going on here at the University of Florida, it's a common site to see people up all night in the Library trying to make up for what they didn't keep up with.
When people ask me how I get the grades I do, the first thing I tell them is to go to class (which they never apply) but I think that my way of studying could be of benefit to other people as well.
Whenever possible, I try to read the material BEFORE class. When life gets in the way or I don't know what is going to be presented, I read it afterwards. This enhances my understanding and keeps me on top of things.
The other thing I do is study for about an hour maximum before the test. I find that anything beyond that is forced and I don't seem to retain it as well. So instead I'll frequently review for short periods of time.
I really think the lack of sleep alone hurts most more than it helps.
When people ask me how I get the grades I do, the first thing I tell them is to go to class (which they never apply) but I think that my way of studying could be of benefit to other people as well.
Whenever possible, I try to read the material BEFORE class. When life gets in the way or I don't know what is going to be presented, I read it afterwards. This enhances my understanding and keeps me on top of things.
The other thing I do is study for about an hour maximum before the test. I find that anything beyond that is forced and I don't seem to retain it as well. So instead I'll frequently review for short periods of time.
I really think the lack of sleep alone hurts most more than it helps.
Wednesday, December 17, 2008
Prayers for My Sister
My sister is sick with a peri-tonsilar abscess. It hurts her throat so bad she cannot swallow or talk without a lot of pain. I spent some time with her yesterday and saw how pale and in pain she was. I have never been more worried about her.
To top it all off, she has a final in Latin tomorrow and hasn't had a lot of time to study.
If there's anyone that believes in the power of prayer, it's me and believe me I prayed a lot for her yesterday.
But I'm asking you to spend a minute of your day to send some positive thoughts her way. It's an easy way to do a good deed.
Thanks.
To top it all off, she has a final in Latin tomorrow and hasn't had a lot of time to study.
If there's anyone that believes in the power of prayer, it's me and believe me I prayed a lot for her yesterday.
But I'm asking you to spend a minute of your day to send some positive thoughts her way. It's an easy way to do a good deed.
Thanks.
Monday, December 15, 2008
How Fish Oil Can Help Bodybuilders
"If bodybuilders and other power athletes take a good daily dose of fish fatty acids they are likely to increase their muscle recovery ability. The wily Ergo-log crew came up with this speculation after reading about an animal experiment carried out at the University of Illinois at Chicago.
Yesterday we wrote about a French study on humans in which women took three capsules of fish oil daily for three months. This supplement, the researchers discovered, halved the concentration of the protein PAI-1 [see structure of the inactive version here] in the women’s blood.
PAI-1 is a protein known mainly for its association with heart attacks. But the muscular obsessives at this web magazine regard PAI-1 as a protein that blocks muscle recovery.
If a daily fish oil supplement is enough to halve your PAI-1 level, wouldn’t it also help your muscles to recover more quickly after training? That’s not such a stupid question, is it? We don’t have the answer, but if you read a 2005 article you’d be inclined to answer with a resounding ‘yes’.
In the experiment cardiotoxin was injected into the muscles of mice. Cardiotoxin is a poison that destroys muscle cells. The researchers did their experiment with normal mice (wild type or WT), with genetically modified mice that could not manufacture PAI-1 (PAI-1 -/-) and modified mice that had no urokinase-type plasminogen activator (uPA -/-).
UPA is an enzyme that prevents the formation of blood clots and breaks down cell structure. If you produce enough of it, it gives protection against thrombosis and cancer. PAI-1, full name plasminogen activator inhibitor-1, blocks this enzyme.
The muscles of the mice without uPA recover more slowly, the muscles of the mice without PAI-1 recover more quickly.
You also see something similar if you look at the recovery of the muscle tissue. Especially after day 5, it is clear that the mice that lack PAI-1 have started to make more muscle tissue again.
The absence of PAI-1 would seem to open up the way for uPA to do its work, the researchers think. The enzyme makes it possible for white blood cells to move through the damaged muscles to clear up the muscle cells that have been destroyed. At least, there are more macrophages in the muscles of the mice without PAI-1 than in the muscles of the other mice.
Maybe, speculate the researchers, uPA stimulates growth factors in the muscle tissue. We, unhindered by such knowledge, suspect that this stimulatory action has something to do with immune cells. We base our surmise on the real-life stories of bodybuilders who, god only knows how, have managed to get hold of Interleukin-15, and as a result have attained gigantic proportions. Immune cells communicate with their surroundings through interleukins.
If you are a regular reader of science news you’ll know that the idea that fish oil promotes muscle growth isn’t so strange. It might explain for example why people with cancer retain more muscle tissue if they are given fish oil in addition to protein supplements. [Gut 2003;52:1479-1486.] It could also explain why cattle muscles break down less protein if they also contain large amounts of fish fatty acids. [J Physiol. 2007 Feb 15;579(Pt 1):269-84.]
Sources:
Am J Physiol Cell Physiol. 2005 Jul;289(1):C217-23."
Yesterday we wrote about a French study on humans in which women took three capsules of fish oil daily for three months. This supplement, the researchers discovered, halved the concentration of the protein PAI-1 [see structure of the inactive version here] in the women’s blood.
PAI-1 is a protein known mainly for its association with heart attacks. But the muscular obsessives at this web magazine regard PAI-1 as a protein that blocks muscle recovery.
If a daily fish oil supplement is enough to halve your PAI-1 level, wouldn’t it also help your muscles to recover more quickly after training? That’s not such a stupid question, is it? We don’t have the answer, but if you read a 2005 article you’d be inclined to answer with a resounding ‘yes’.
In the experiment cardiotoxin was injected into the muscles of mice. Cardiotoxin is a poison that destroys muscle cells. The researchers did their experiment with normal mice (wild type or WT), with genetically modified mice that could not manufacture PAI-1 (PAI-1 -/-) and modified mice that had no urokinase-type plasminogen activator (uPA -/-).
UPA is an enzyme that prevents the formation of blood clots and breaks down cell structure. If you produce enough of it, it gives protection against thrombosis and cancer. PAI-1, full name plasminogen activator inhibitor-1, blocks this enzyme.
The muscles of the mice without uPA recover more slowly, the muscles of the mice without PAI-1 recover more quickly.
You also see something similar if you look at the recovery of the muscle tissue. Especially after day 5, it is clear that the mice that lack PAI-1 have started to make more muscle tissue again.
The absence of PAI-1 would seem to open up the way for uPA to do its work, the researchers think. The enzyme makes it possible for white blood cells to move through the damaged muscles to clear up the muscle cells that have been destroyed. At least, there are more macrophages in the muscles of the mice without PAI-1 than in the muscles of the other mice.
Maybe, speculate the researchers, uPA stimulates growth factors in the muscle tissue. We, unhindered by such knowledge, suspect that this stimulatory action has something to do with immune cells. We base our surmise on the real-life stories of bodybuilders who, god only knows how, have managed to get hold of Interleukin-15, and as a result have attained gigantic proportions. Immune cells communicate with their surroundings through interleukins.
If you are a regular reader of science news you’ll know that the idea that fish oil promotes muscle growth isn’t so strange. It might explain for example why people with cancer retain more muscle tissue if they are given fish oil in addition to protein supplements. [Gut 2003;52:1479-1486.] It could also explain why cattle muscles break down less protein if they also contain large amounts of fish fatty acids. [J Physiol. 2007 Feb 15;579(Pt 1):269-84.]
Sources:
Am J Physiol Cell Physiol. 2005 Jul;289(1):C217-23."
Sunday, December 14, 2008
The Day The Earth Stood Still
I just got done watching this movie. I thought it had a great message - not just environmentally but socially as well.
I found it very entertaining too. So if you have the chance to see it, definitely do.
I found it very entertaining too. So if you have the chance to see it, definitely do.
Saturday, December 13, 2008
Holiday Eating Tips...
1. Avoid carrot sticks. Anyone who puts carrots on a holiday buffet table knows nothing of the Christmas spirit. In fact, if you see carrots, leave immediately. Go next door, where they're serving rum balls.
2. Drink as much eggnog as you can. And quickly. It's rare. You cannot find it any other time of year but now. So drink up! Who cares that it has 10,000 calories in every sip? It's not as if you're going to turn into an eggnog-alcoholic or something. It's a treat. Enjoy it. Have one for me. Have two. It's later than you think. It's Christmas!
3. If something comes with gravy, use it. That's the whole point of gravy. Gravy does not stand-alone. Pour it on. Make a volcano out of your mashed potatoes. Fill it with gravy. Eat the volcano. Repeat.
4. As for mashed potatoes, always ask if they're made with skim milk or whole milk. If it's skim, pass. Why bother? It's like buying a sports car with an automatic transmission.
5. Do not have a snack before going to a party in an effort to control your eating. The whole point of going to a Christmas party is to eat other people's food for free. Lots of it. Hello?
6. Under no circumstances should you exercise between now and New Year's. You can do that in January when you have nothing else to do. This is the time for long naps, which you'll need after circling the buffet table while carrying a 10-pound plate of food and that vat of eggnog.
7. If you come across something really good at a buffet table, like frosted Christmas cookies in the shape and size of Santa, position yourself near them and don't budge. Have as many as you can before becoming the center of attention. They're like a beautiful pair of shoes. If you leave them behind, you're never going to see them again.
8. Same for pies. Apple, Pumpkin, Mincemeat. Have a slice of each. Or if you don't like mincemeat, have two apples and one pumpkin. Always have three. When else do you get to have more than one dessert? Labor Day?
9. Did someone mention fruitcake? Granted, it's loaded with the mandatory celebratory calories, but avoid it at all cost. I mean, have some standards.
10. One final tip: If you don't feel terrible when you leave the party or get up from the table, you haven't been paying attention. Re-read tips; start over, but hurry, January is just around the corner.
2. Drink as much eggnog as you can. And quickly. It's rare. You cannot find it any other time of year but now. So drink up! Who cares that it has 10,000 calories in every sip? It's not as if you're going to turn into an eggnog-alcoholic or something. It's a treat. Enjoy it. Have one for me. Have two. It's later than you think. It's Christmas!
3. If something comes with gravy, use it. That's the whole point of gravy. Gravy does not stand-alone. Pour it on. Make a volcano out of your mashed potatoes. Fill it with gravy. Eat the volcano. Repeat.
4. As for mashed potatoes, always ask if they're made with skim milk or whole milk. If it's skim, pass. Why bother? It's like buying a sports car with an automatic transmission.
5. Do not have a snack before going to a party in an effort to control your eating. The whole point of going to a Christmas party is to eat other people's food for free. Lots of it. Hello?
6. Under no circumstances should you exercise between now and New Year's. You can do that in January when you have nothing else to do. This is the time for long naps, which you'll need after circling the buffet table while carrying a 10-pound plate of food and that vat of eggnog.
7. If you come across something really good at a buffet table, like frosted Christmas cookies in the shape and size of Santa, position yourself near them and don't budge. Have as many as you can before becoming the center of attention. They're like a beautiful pair of shoes. If you leave them behind, you're never going to see them again.
8. Same for pies. Apple, Pumpkin, Mincemeat. Have a slice of each. Or if you don't like mincemeat, have two apples and one pumpkin. Always have three. When else do you get to have more than one dessert? Labor Day?
9. Did someone mention fruitcake? Granted, it's loaded with the mandatory celebratory calories, but avoid it at all cost. I mean, have some standards.
10. One final tip: If you don't feel terrible when you leave the party or get up from the table, you haven't been paying attention. Re-read tips; start over, but hurry, January is just around the corner.
Friday, December 12, 2008
Ego and Control
All of our control operates a a means of self-protection. However, control only protects and pefects our fear of getting hurt. This covers up the fear that if we were to let go of control, things would get really great and we would be overwhelmed. It would be so good that we would just go into meltdown and be totally lost, so good that all purpose would be gone and that we would die. But guess what? This is only our ego scaring us with death. If we gave up control, we would not die; only our ego would. Then we would feel like we have died and gone to Heaven.
What is the control situation staring you in the face? Don't forget that you are capable of using others by having them control you. This is so bottom-line, yet unrecognized. It is how you arrange things to prevent feelings so overwhelmingly good becuase you think you could not stand it. Give up control, and a giant reward will come to you. This is a day for you to recieve in a big way.
What is the control situation staring you in the face? Don't forget that you are capable of using others by having them control you. This is so bottom-line, yet unrecognized. It is how you arrange things to prevent feelings so overwhelmingly good becuase you think you could not stand it. Give up control, and a giant reward will come to you. This is a day for you to recieve in a big way.
Thursday, December 11, 2008
Role Models
The following are 3 of my role models in the industry:
1. Carlos Rodriguez www.fitnessbycarlos.com
Carlos is a national level natural bodybuilder. He is sponsored by MuscleTech and helps competitors get into contest condition. He is also a minister in his church and a husband and father. He is a good friend of mine too.
2. Layne Norton www.biolayne.com
Layne Norton is a professional natural bodybuilder who is currently studying for his PhD. He specializes in muscle protein metabolism and is sponsored by bodybuilding.com. I sincerely admire his dedication and work ethic. It is truly a challenge to bodybuild and pursue a PhD at the same time.
3. Mark Dugdale www.markdugdale.com
Mark is an IFBB professional bodybuilder. He is also a devout Christian and father of two. He also runs a successful business to boot.
1. Carlos Rodriguez www.fitnessbycarlos.com
Carlos is a national level natural bodybuilder. He is sponsored by MuscleTech and helps competitors get into contest condition. He is also a minister in his church and a husband and father. He is a good friend of mine too.
2. Layne Norton www.biolayne.com
Layne Norton is a professional natural bodybuilder who is currently studying for his PhD. He specializes in muscle protein metabolism and is sponsored by bodybuilding.com. I sincerely admire his dedication and work ethic. It is truly a challenge to bodybuild and pursue a PhD at the same time.
3. Mark Dugdale www.markdugdale.com
Mark is an IFBB professional bodybuilder. He is also a devout Christian and father of two. He also runs a successful business to boot.
Wednesday, December 10, 2008
Cancer to Overtake Heart Disease as #1 Killer
http://health.yahoo.com/news/ap/med_global_cancer.html
And THAT's why I'm getting into the anti-aging market.
And THAT's why I'm getting into the anti-aging market.
Tuesday, December 9, 2008
You Are Powerful
The simple actions of everyday can and do have profound effects on the world around you. If you exude negativity, it will bring down those around you and they will bring down those around them etc.
Need an example?
Rosa Parks made a simple decision one day as she was coming home. She decided to sit in the "White section" of the bus. When asked to move, she just exclaimed "I'm tired."
She was tired physically but also emotionally about the intolerance around her. That simple act was pivotal in initiating the Civil Rights movement.
40 years later we have a black president and that is something to be celebrated.
The point is to think before you act. Try with all your might to exude POSitivity instead of negativity and reap the reciprocity.
Need an example?
Rosa Parks made a simple decision one day as she was coming home. She decided to sit in the "White section" of the bus. When asked to move, she just exclaimed "I'm tired."
She was tired physically but also emotionally about the intolerance around her. That simple act was pivotal in initiating the Civil Rights movement.
40 years later we have a black president and that is something to be celebrated.
The point is to think before you act. Try with all your might to exude POSitivity instead of negativity and reap the reciprocity.
Monday, December 8, 2008
Actually...
Not everyone has a 6 pack.
It's well known that the anatomy of the human body varies from person to person - sometimes substantially. It's not different for the shape, origins and insertions of the muscles.
I've always had a very hard time seeing my 6 pack. I have to be at a very low bodyfat and dehydrated to be able to see it well. The reason is because of the way it is shaped.
There is a line that goes down the middle of the abs called the linea alba. Mine is pretty prominent and visible at higher bodyfat. However, the horizontal lines that make the 6 segments of a 6 pack are very shallow and uneven making a 6 pack hard to see.
Here is a professional bodybuilder with no tendinous inscriptions or even a linea alba!
http://www.musculardevelopment.com/browse/index.php?mode=browse&id=1707
Contrast that with another pro who has very deep tendinous inscriptions.
http://www.musculardevelopment.com/browse/index.php?mode=browse&id=1857
It's well known that the anatomy of the human body varies from person to person - sometimes substantially. It's not different for the shape, origins and insertions of the muscles.
I've always had a very hard time seeing my 6 pack. I have to be at a very low bodyfat and dehydrated to be able to see it well. The reason is because of the way it is shaped.
There is a line that goes down the middle of the abs called the linea alba. Mine is pretty prominent and visible at higher bodyfat. However, the horizontal lines that make the 6 segments of a 6 pack are very shallow and uneven making a 6 pack hard to see.
Here is a professional bodybuilder with no tendinous inscriptions or even a linea alba!
http://www.musculardevelopment.com/browse/index.php?mode=browse&id=1707
Contrast that with another pro who has very deep tendinous inscriptions.
http://www.musculardevelopment.com/browse/index.php?mode=browse&id=1857
Saturday, December 6, 2008
Watch This
http://www.youtube.com/watch?v=sY61YCYdIUU&eurl=http://asp.elitefts.com/qa/training-logs.asp?qid=85164&tid=&feature=player_embedded
Friday, December 5, 2008
Wine Boosts Omega 3 Concentrations in the Body
Moderate alcohol intake is associated with higher levels of omega-3 fatty acids in plasma and red blood cells. This is the major finding of the European study IMMIDIET that will be published in the January issue of the American Journal of Clinical Nutrition, an official publication of the American Society for Nutrition and is already available on line (www.ajcn.org ). The study suggests that wine does better than other alcoholic drinks. This effect could be ascribed to compounds other than alcohol itself, representing a key to understand the mechanism lying behind the heart protection observed in moderate wine drinkers.
The IMMIDIET study examined 1,604 citizens from three geographical areas: south-west London in England, Limburg in Belgium and Abruzzo in Italy. Thanks to a close cooperation with General Practitioners of these areas, all participants underwent a comprehensive medical examination, including a one year recall food frequency questionnaire to assess their dietary intake, alcohol consumption included.
Omega-3 fatty acids, mainly derived from fish, are considered as protective against coronary heart disease and sudden cardiac death, thus their high blood concentration is definitely good for our health.
Now European researchers found that moderate alcohol drinking acts like a 'trigger', boosting the amount of omega-3 fatty acids in our body.
"Several studies have shown that moderate alcohol consumption, including wine, is associated with protection against coronary heart disease and ischemic stroke - says Romina di Giuseppe, lead author of the study, from the Research Laboratories at Catholic University of Campobasso - Although the mechanisms are not completely defined, there was some evidence that alcohol intake might influence the metabolism of essential polyunsaturated fatty acids, as omega-3. That is exactly what we found in our population study. People drinking moderate amounts of alcohol, one drink a day for women and two for men, had higher concentration of omega-3 fatty acids in plasma and red blood cells independently of their fish intake".
However important these results appear to be, the best is yet to come. Researchers from Catholic University of Campobasso, in Italy, and from University of Grenoble, in France, turned their attention on the variety of alcoholic beverages consumed in order to see whether the high levels of omega-3 fatty acids detected might be ascribed to alcohol itself or to other substances.
"From our previous studies we know that association between wine drinking and increased concentration of omega-3 fatty acids have been observed – says Michel de Lorgeril, from the University of Grenoble, partner of the IMMIDIET project and co-leader of the study - Nevertheless, it was not possible to separate the effects of wine from those of beer or spirits. Our study of 3 populations with different dietary habits and different consumption of alcoholic beverages types allowed us to explore this aspect.".
"Analysis carried out on different alcoholic beverages –argues Licia Iacoviello coordinator of the IMMIDIET study at Catholic University of Campobasso - showed that the association between alcohol and omega-3 fatty acids was present in both wine drinkers and beer or spirits drinkers. However, the association was stronger between wine drinking and omega-3 fatty acids levels. This suggests that components of wine other than alcohol is associated with omega-3 fatty acids concentration. We may guess this effect can be ascribed to polyphenols".
Polyphenols are naturally occurring compounds contained in a different variety of food and beverages, such as wine. Due to their strong antioxidant activity, they are able to reduce oxidation processes caused by free radicals.
"We consider these data to be a major finding - de Lorgeril concludes - opening a new window in the field of cardiovascular prevention. Beyond the alcohol issue, our results raise crucial questions regarding the effects of polyphenols on lipids (both in blood and cell membranes) and possibly of lipids on polyphenols".
The IMMIDIET study examined 1,604 citizens from three geographical areas: south-west London in England, Limburg in Belgium and Abruzzo in Italy. Thanks to a close cooperation with General Practitioners of these areas, all participants underwent a comprehensive medical examination, including a one year recall food frequency questionnaire to assess their dietary intake, alcohol consumption included.
Omega-3 fatty acids, mainly derived from fish, are considered as protective against coronary heart disease and sudden cardiac death, thus their high blood concentration is definitely good for our health.
Now European researchers found that moderate alcohol drinking acts like a 'trigger', boosting the amount of omega-3 fatty acids in our body.
"Several studies have shown that moderate alcohol consumption, including wine, is associated with protection against coronary heart disease and ischemic stroke - says Romina di Giuseppe, lead author of the study, from the Research Laboratories at Catholic University of Campobasso - Although the mechanisms are not completely defined, there was some evidence that alcohol intake might influence the metabolism of essential polyunsaturated fatty acids, as omega-3. That is exactly what we found in our population study. People drinking moderate amounts of alcohol, one drink a day for women and two for men, had higher concentration of omega-3 fatty acids in plasma and red blood cells independently of their fish intake".
However important these results appear to be, the best is yet to come. Researchers from Catholic University of Campobasso, in Italy, and from University of Grenoble, in France, turned their attention on the variety of alcoholic beverages consumed in order to see whether the high levels of omega-3 fatty acids detected might be ascribed to alcohol itself or to other substances.
"From our previous studies we know that association between wine drinking and increased concentration of omega-3 fatty acids have been observed – says Michel de Lorgeril, from the University of Grenoble, partner of the IMMIDIET project and co-leader of the study - Nevertheless, it was not possible to separate the effects of wine from those of beer or spirits. Our study of 3 populations with different dietary habits and different consumption of alcoholic beverages types allowed us to explore this aspect.".
"Analysis carried out on different alcoholic beverages –argues Licia Iacoviello coordinator of the IMMIDIET study at Catholic University of Campobasso - showed that the association between alcohol and omega-3 fatty acids was present in both wine drinkers and beer or spirits drinkers. However, the association was stronger between wine drinking and omega-3 fatty acids levels. This suggests that components of wine other than alcohol is associated with omega-3 fatty acids concentration. We may guess this effect can be ascribed to polyphenols".
Polyphenols are naturally occurring compounds contained in a different variety of food and beverages, such as wine. Due to their strong antioxidant activity, they are able to reduce oxidation processes caused by free radicals.
"We consider these data to be a major finding - de Lorgeril concludes - opening a new window in the field of cardiovascular prevention. Beyond the alcohol issue, our results raise crucial questions regarding the effects of polyphenols on lipids (both in blood and cell membranes) and possibly of lipids on polyphenols".
Thursday, December 4, 2008
Free Will?
I just read an experiment about twins reared apart.
Some years later, the researchers interviewed the twins to find out what their life was like. Neither twin knew of the other.
The similarities were astonishing. Both moved to the east coast less than 100 miles apart when they grew up. Both married a woman with the same name. Both even built a swing on the biggest tree in their backyard.
So it seems that certain behaviors are genetically determined which leads us to the question "What am I choosing to do and what are my genetics predisposing me to do?"
Research the Minnesota Twin Study.
Some years later, the researchers interviewed the twins to find out what their life was like. Neither twin knew of the other.
The similarities were astonishing. Both moved to the east coast less than 100 miles apart when they grew up. Both married a woman with the same name. Both even built a swing on the biggest tree in their backyard.
So it seems that certain behaviors are genetically determined which leads us to the question "What am I choosing to do and what are my genetics predisposing me to do?"
Research the Minnesota Twin Study.
Wednesday, December 3, 2008
The Acidic American Diet
The foods you eat can have an effect on the body's acid-base balance. The body likes to keep it's blood slightly alkaline and is very good at keeping it within a small range.
Most proteins, grains and some fruits elicit an acidic effect on the body while foods such as almonds, vegetables and the mineral potassium seem to be alkalizing.
Also, it seems that most people don't get nearly enough potassium compared to their intake of salt. If you recorded your diet for a day, I'm willing to bet that the majority that do it will find that they fall short of the RDA (which is a minimum).
And while the body is excellent at compensating for a poor diet in terms of it's acid-base balance, it seems that optimal health is achieved with the intake of more alkaline foods for most people.
So what are some good sources of potassium? Bananas?
Bananas are an OK source but most vegetables would be much better. There is also a significant amount of potassium in beans and nuts.
But these aren't common foods in the American diet.
So for optimal health, this is just another reason to increase your intake of vegetables - especially the green kind. You might also consider supplementing your diet with potassium as it is very hard to get an adequate intake. Taking some potassium with meals that don't have veggies would be a good way to keep things alkaline.
I actually got into some health trouble due to low intake of potassium on my first contest diet.
If that's not incentive for you enough, an increase in potassium intake has been shown to lower blood pressure in some studies.
Most proteins, grains and some fruits elicit an acidic effect on the body while foods such as almonds, vegetables and the mineral potassium seem to be alkalizing.
Also, it seems that most people don't get nearly enough potassium compared to their intake of salt. If you recorded your diet for a day, I'm willing to bet that the majority that do it will find that they fall short of the RDA (which is a minimum).
And while the body is excellent at compensating for a poor diet in terms of it's acid-base balance, it seems that optimal health is achieved with the intake of more alkaline foods for most people.
So what are some good sources of potassium? Bananas?
Bananas are an OK source but most vegetables would be much better. There is also a significant amount of potassium in beans and nuts.
But these aren't common foods in the American diet.
So for optimal health, this is just another reason to increase your intake of vegetables - especially the green kind. You might also consider supplementing your diet with potassium as it is very hard to get an adequate intake. Taking some potassium with meals that don't have veggies would be a good way to keep things alkaline.
I actually got into some health trouble due to low intake of potassium on my first contest diet.
If that's not incentive for you enough, an increase in potassium intake has been shown to lower blood pressure in some studies.
Tuesday, December 2, 2008
Vitamin D Craze
Recently there has been a push for supplementation of vitamin D. Let's look at the facts.
Vitamin D's primary role is in bone and tooth health. This has been known for decades. More recent research reveals a role in muscle and immune function as well.
High doses can result in hypercalcemia and even death. It's not possible to overdose on vitamin D from the sun - only from food and/or supplements.
On the other hand, a deficiency can cause Rickets or Osteomalacia which is abnormal mineralization of bones.
Studies have shown that about half of the elderly are deficient and that they need more than younger people. The recommended amount for the elderly is 600 IU per day.
There is also evidence to suggest that colorectal cancer is inversely related to the blood level of vitamin D. However, you need several thousand IU per day for this. As such, there is a controversy regarding the upper limit. It may be too conservative. Several studies have demonstrated that one can go up to several thousand IU per day without negative side effects.
Vitamin D's primary role is in bone and tooth health. This has been known for decades. More recent research reveals a role in muscle and immune function as well.
High doses can result in hypercalcemia and even death. It's not possible to overdose on vitamin D from the sun - only from food and/or supplements.
On the other hand, a deficiency can cause Rickets or Osteomalacia which is abnormal mineralization of bones.
Studies have shown that about half of the elderly are deficient and that they need more than younger people. The recommended amount for the elderly is 600 IU per day.
There is also evidence to suggest that colorectal cancer is inversely related to the blood level of vitamin D. However, you need several thousand IU per day for this. As such, there is a controversy regarding the upper limit. It may be too conservative. Several studies have demonstrated that one can go up to several thousand IU per day without negative side effects.
Monday, December 1, 2008
Vitamin E
Fat soluble vitamins usually get a bad rap when talked about as supplementation but Vitamin E just might be worth considering for certain people.
It's major function in the body is as an antioxidant. It donates an electron to free radicals to clear them from the system. Free radicals can damage DNA and increase the aging process.
A deficiency can result in hemolytic anemia. At-risk populations include premature infants and the elderly who usually get it as a secondary deficiency.
Studies have shown that when consumed in the range of 400-800mg a day, vitamin E will decrease the oxidation of lipoproteins thereby lowering the risk of artherosclerosis. Other studies in the elderly show improved immune function and lower blood pressure.
It can even relieve leg cramps.
It is stored in the fat tissue and not in the liver. So high amounts rarely result in toxicity.
Just make sure you eat it with fat!
It's major function in the body is as an antioxidant. It donates an electron to free radicals to clear them from the system. Free radicals can damage DNA and increase the aging process.
A deficiency can result in hemolytic anemia. At-risk populations include premature infants and the elderly who usually get it as a secondary deficiency.
Studies have shown that when consumed in the range of 400-800mg a day, vitamin E will decrease the oxidation of lipoproteins thereby lowering the risk of artherosclerosis. Other studies in the elderly show improved immune function and lower blood pressure.
It can even relieve leg cramps.
It is stored in the fat tissue and not in the liver. So high amounts rarely result in toxicity.
Just make sure you eat it with fat!
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