Unsweeten yourself!

Some recommendations from a Harvard study on spreading information about sweeteners.

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Note that there's no mention of increasing artificial sweeteners - there's good reason.

According to another study, there's growing evidence use of sucralose (Splenda) and other diet sweeteners can lead to weight gain.

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One worry about artificial sweeteners is that they uncouple sweetness and energy. Until recently, sweet taste meant sugar, and thus energy. The human brain responds to sweetness with signals to, at first, eat more and then with signals to slow down and stop eating. By providing a sweet taste without any calories, artificial sweeteners could confuse these intricate feedback loops that involve the brain, stomach, nerves, and hormones. If this happens, it could throw off the body's ability to accurately gauge how many calories are being taken in.

Studies in rats support this idea. Purdue University researchers have shown that rats eating food sweetened with saccharin took in more calories and gained more weight than rats fed sugar-sweetened food. (14) A long-term study of nearly 3,700 residents of San Antonio, Texas, showed that those who averaged three or more artificially sweetened beverages a day were more likely to have gained weight over an eight-year period than those who didn't drink artificially sweetened beverages. (15) Although this finding is suggestive, keep in mind that it doesn't prove that artificially sweetened soft drinks caused the weight gain.

Imaging studies support the idea that sugar and artificial sweeteners affect the brain in different ways. Some parts of the brain become activated when we experience a "food reward." At the University of California-San Diego, researchers performed functional MRI scans as volunteers took small sips of water sweetened with sugar or sucralose. Sugar activated regions of the brain involved in food rewards, while sucralose didn't. (16) So it is possible, the authors say, that sucralose "may not fully satisfy a desire for natural caloric sweet ingestion." More research is needed to tease out the implications of these findings for weight control.

Although the scientific findings are mixed and not conclusive, there is worrisome evidence that regular use of artificial sweeteners may promote weight gain. Because of these mixed findings about artificial sweeteners, drinking diet soda may not be the best replacement for drinking sugary soda.

Recently I gave up my Splenda in the morning coffee for this reason. It was becoming a bit too habit forming at the least, not sure of the total effects but I thought - why deal with it? Let's get to the next level without fooling anyone - my brain, body etc which probably fights back against it anyway.

Agrees with the bottom line of the Harvard study

So what's the best choice for your health? For adults and children, the evidence is strong that cutting back on sugary drinks—or eliminating them altogether—may help with weight control and will almost surely lower the risk of diabetes. There's emerging evidence that sugary drinks increase the risk of heart disease.The evidence is less clear-cut for artificially sweetened drinks. For adults trying to wean themselves from sugary soda, diet soda may be the beverage equivalent of a nicotine patch: something to be used in small amounts, for a short time, just until you kick the habit. For children, the long-term effects of consuming artificially-sweetened beverages are unknown, so it's best for kids to avoid them.

Fit body, smart brain

Some good info from an old timer (in awesome shape btw) fitness guru Clarence Bass.

Link shows that when they introduced a program called "Zero hour PE" in schools (example), the kids get smarter.

“The object of Zero Hour was to determine whether working out before school gives these kids a boost in reading ability and in the rest of their subjects,” Ratey explains.

There are many other aspects of the overall program, of course, but the main thing to understand is that this is not the typical team-oriented curriculum. The emphasis is on fitness instead of sports. The kids are encouraged to find an activity they enjoy: Eighteen choices are offered, ranging from rock climbing to aerobic dance. The idea is to find something that allows a student to experience success. Grades are based on effort rather than skill. “Any kid who wanted an A could get an A, if he worked for it,” a teacher explained. “Any time you got a personal best, no matter what it was, you moved up a letter grade.”

The kids learned about getting fit—and how it would make them perform better in the classroom.

To make a long story short, it worked. The kids got fitter and smarter.

First, the kids in Zero Hour were sent off to their first period class in a “state of heightened awareness” and prepared to learn. At the end of the semester, they showed a 17 percent improvement in reading and comprehension, compared with a 10.7 percent improvement for students who opted to sleep in and take standard PE class.

Again, the emphasis is NOT on expensive team sports here for cheering on some abstract notion of a town mascot or honor vs a neighboring rival. It's on individual fitness, where it should be IMO to serve the most students.

Red meat == increased health risks

I guess it shouldn't be news but ... there are those who promote paleolithic diets and whatnot too lately.

from Steve Edward's blog post about carnivores:

He quotes this study, which is extensive and large sample:

The findings appear in Monday's Archives of Internal Medicine.

Over 10 years, eating the equivalent of a quarter-pound hamburger daily gave men in the study a 22 percent higher risk of dying of cancer and a 27 percent higher risk of dying of heart disease. That's compared to those who ate the least red meat, just 5 ounces per week.

Women who ate large amounts of red meat had a 20 percent higher risk of dying of cancer and a 50 percent higher risk of dying of heart disease than women who ate less.

For processed meats, the increased risks for large quantities were slightly lower overall than for red meat. The researchers compared deaths in the people with the highest intakes to deaths in people with the lowest to calculate the increased risk.

People whose diets contained more white meat like chicken and fish had lower risks of death.

The researchers surveyed more than 545,000 people, ages 50 to 71 years old, on their eating habits, then followed them for 10 years. There were more than 70,000 deaths during that time.

More famous folks doing the X!

More and more stories of P90x making the rounds - cross posted from Carl's blog

Ray Lewis is doing it as is Ashton Kucher.

Lewis, a perennial probowler has some interesting comments that echo what TH says about the program

Lewis, who played a vital role in helping the Ravens reach the AFC Championship Game, said he has never felt better physically in 13 NFL seasons. He largely credits that to changing his approach to physical conditioning during every offseason. Lewis' theory: If you do the same thing, you'll get the same results.Lewis' newest routine includes a program called P90X, which operates on the principle of "muscle confusion." The concept is to constantly introduce the body to new movements and exercises so it won't plateau.

"I just incorporated it in a lot of different places in my workouts, and it's given me the challenge that I needed," Lewis said. "Greatness is not just one big thing -- it's a lot of small things done well.

And to think we who do it don't even have to be famous to choose this world-class regime (yet ;)

Great lesson this morning

And it applies to athletes too!

1 Corinthians 9:24-27

Do you not know that those who run in a race all run, but only one receives the prize? Run in such a way that you may win. Everyone who competes in the games exercises self-control in all things. They then do it to receive a perishable wreath, but we an imperishable.Therefore I run in such a way, as not without aim; I box in such a way, as not beating the air;but I discipline my body and make it my slave, so that, after I have preached to others, I myself will not be disqualified.

I took it to mean - be in it to win, first of all, exercise self-control in all things and exercise with a purpose. Subjugate the body to my will, so that I can be an example to others and not fail!

Yogurt keeps you healthy

The list is impressive and with the most up-to-date information we have.

From gum disease and halitosis to influenza, even AIDS, allergies and vaginal health, yogurt is one of the best examples of food as medicine.

Yogurt contains "probiotics", which literally means "pro-life".

Consumption of probiotics are linked to healthier body weight in women

They help with eczema.

One of the most digestible ways to add calcium to your diet, the fermentation that occurs aids the dairy digestion. It is effective against many forms of diarrhea.

A recent study of endurance athletes (which can be a stress on the immune system, or a help based on intensity) showed that regular consumption of probiotics can fight common cold virus!

CONCLUSIONS: Prophylactic administration of PCC was associated with a substantial reduction in the number of days and severity of respiratory illness in a cohort of highly trained distance runners.

Going a little further with this speculating, it's not hard to imagine that with the understanding of inflammation and the role of viruses in causing more serious disease such as heart disease and cancer, that over time you're adding to the quality and length of your healthy life by eating probiotics. Maybe all those ads in the 70s for 100+ Georgians really were accurate - the longevity may be in part from the yogurt!

Acknowledgements to Realage for providing much of this information. More of the list of what probiotics helps with is here

Allergic Rhinitis; Behcet’s Syndrome; Canker Sores; Colds (Prevention); Colon Cancer (Prevention); Constipation (Chronic); Diverticular Disease; Dyspepsia; Eczema; High Cholesterol; Immune Support; Inflammatory Bowel Disease ( Ulcerative Colitis and Crohn’s Disease) ; Insomnia; Milk Allergies; Probiotics; Rheumatoid Arthritis; Ulcers; Vaginal Infection; Yeast Hypersensitivity Syndrome

A few shopping tips - nonfat or at the least low fat is preferred for weight management. There's a great mix of protein and good carbs in most yogurts. Many times I'll buy the bulk 2 pound container of non-fat and sweeten it myself with preserves or berries.

Great chocolate cake recipe

Cross-posted from Chalene's blog

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We've whipped up a cake SO chocolatey and decadent, your head may ACTUALLY explode. (Consider yourself warned -- we're not going to be responsible for sweeping up the mess.) You'll need four baking ramekins (about 4 inches in diameter) for this recipe -- pick some up at a store like Target. Enjoy!


Ingredients:
For Cake:
1 cup moist-style chocolate cake mix (1/4 of an 18.25-oz. box)
One 25-calorie packet diet hot cocoa mix
1/4 cup fat-free liquid egg substitute (like Egg Beaters Original)
1 tbsp. mini semi-sweet chocolate chips
1/2 tsp. Splenda No Calorie Sweetener (granulated)
2 dashes salt


For Filling:
One-half Jell-O Sugar Free Chocolate Pudding Snack (about 1/4 cup)
1/2 tbsp. mini semi-sweet chocolate chips
1 tsp. fat-free liquid creamer (like Coffee-mate Fat Free Original)
1/2 tsp. light whipped butter or light buttery spread (like Brummel & Brown)


Directions:
Place the chocolate chips for the filling in a glass and set aside. Pour the creamer in a microwave-safe bowl with the butter, and heat in the microwave for about 15 seconds, until butter has melted and mixture is very hot. Pour the mixture over the chocolate chips and stir until they have dissolved. Allow to cool for several minutes. Add the pudding to the mixture and stir well. Spoon the chocolate mixture into four evenly spaced mounds on a plate. Place in the freezer for 25 minutes. (Don't over-freeze -- the mounds could stick to the plate.)


Preheat oven to 350 degrees.


Place chocolate chips for the cake in a tall glass along with the contents of the cocoa packet. Add 1/4 cup boiling water and stir until chips and cocoa have dissolved. Add 1/2 cup cold water and stir well. Pour the contents of the glass into a mixing bowl. Add all of the remaining ingredients for the cake (cake mix, egg substitute, Splenda, and salt) to the mixing bowl, and whip batter with a whisk or fork for 2 minutes.


Once the chocolate mounds in the freezer are a little firm, spray four baking ramekins (each about 4 inches in diameter) with nonstick spray. Evenly spoon the cake batter (which will be a little thin, but don't worry!) into the ramekins. Remove chocolate mounds from the freezer, and place one in the center of each batter-filled ramekin. Put the ramekins in the oven and bake for 15 minutes. Cakes will look shiny when done.


Carefully remove each ramekin from the oven. You can eat the cake right out of the ramekin (while the center is still gooey!), but make sure to let it cool a little bit, because the ramekin will be hot. Or you can wait until it has cooled completely and plate the cake by running a knife along the edges and flipping it upside down. (Then just pop it in the microwave for about 15 seconds to heat it back up.) Enjoy!


MAKES 4 SERVINGS


Serving Size: 1 individual lava cake, Calories: 182, Fat: 4.5g, Sodium: 433mg, Carbs: 32g, Fiber: 1.5g, Sugars: 18g, Protein: 4g