What's Really Inside a Cinnabon Classic Cinnamon Roll?

Last Updated: May 26, 2016 | By Cristina Guyanese

(Wow! Who knew these could be so good and yet so bad for you.)

Just one Cinnabon classic cinnamon roll gives you 880 calories, 820 grams of sodium and 58 grams of sugar! Photo Credit Sabine Scheckel/Photodisc/Getty

Overview

We know, it's so hard to resist walking by any Cinnabon, especially at the mall or 

airport where your healthy food options are already limited. 

Just one whiff of the sweet frosted, melted cinnamon can draw you in. And once your nose has led you astray, you'll reason, "Why get the Minibon when I can order the motherlode, i.e. a Cinnabon Classic Roll and call it my morning meal?"

At 880 calories, this sinister sweet roll is, unfortunately, actually more than one meal -- it's two! 

If you need to grab a quick breakfast at the airport, you're better off ordering a more satiating breakfast sandwich from Au Bon Pain, such as their Bacon and Egg Melt on Ciabatta, which contains 410 fewer calories than the Cinnabon Classic in addition to 28 grams of protein. 

One Cinnabon contains as much sugar as a 100 Grand chocolate bar plus nine Hershey's Kisses with almonds and 11 Pixy Stix!

Skip the sugar-laden bun and avoid the horrific sugar crash that will surely follow just after you're finished snarfing it down!

There Are a LOT of Calories, Fat, Carbs, Sodium and Sugar in a Cinnabon Classic Cinnamon Roll!

We know a Cinnabon roll tastes good, but does it taste 880 calories good? That's next-level! 

Photo Credit Kevin Liu/Moment/Getty Images

THE SUSPECT: Cinnabon Classic Cinnamon Roll

THE DETECTIVES: Mira Calton and Jayson Calton, a husband-and-wife team whose book, "Rich Food, Poor Food," is the sequel to their bestselling "Naked Calories." The nutrition duo studied more than 150 ingredients in 100 countries on seven continents during a six-year expedition.

NUTRITION LABEL: 880 calories, 37 grams of fat, 127 grams of carbs, 13 grams of protein, 58 grams of sugar, 820 milligrams of sodium, 2 grams of fiber.

There Are a LOT of Ingredients in a Cinnabon Classic Cinnamon Roll!

Our detectives went deep inside the Cinnabon cinnamon roll to get you the full story! 

Photo Credit elleon/iStock/Getty Images

While Cinnabon lists the nutrition information on its website, it does not list the full ingredients list for any of its products on the company website.

This seems a bit suspicious, no?

For the Classic Roll, they describe it as "Warm dough filled with our legendary Makara® Cinnamon, topped with rich cream cheese frosting."

But is that really the entire truth about what's inside that roll?

LISTED INGREDIENTS: Enriched flour (wheat flour, malted barley flour, niacin, iron, thiamin mononitrate, riboflavin, folic acid), water, brown sugar, palm oil, milk, soy bean oil, yeast, salt, whey, soy lecithin, cinnamon, powdered sugar, vegetable mono and diglycerides, sodium benzoate, vitamin A palmitate, cream, cream cultures, carob bean gum, corn starch, natural and artificial flavor.*

*May also contain: Egg white, whole eggs, buttermilk, molasses, sodium stearoyl lactylate, buttermilk, azodicarbonamide, beta carotene, high fructose corn syrup (glucose-fructose), wheat protein isolate (wheat gluten lactic acid, sulfites), vital wheat gluten, hydroxpropyl methylcellulose, acetylated tartaric acid esters of mono and diglycerides (datem), baking soda, xanthan gum, guar gum, beta carotene, glucono delta-lactone, citric acid, propionic acid, enzymes (amylase), ascorbic acid sorbitan monostearate, cellulose gum, potassium sorbate, soy oil, polysorbate 60, lactic acid, artificial color.

Cinnabon Cinnamon Roll Ingredients Under the Spotlight

Why is azodicarbonamide (an ingredient used in yoga mats and sneaker soles) inside my cinnamon roll? 

Photo Credit Jeff Greenough/Blend Images/Getty Images

1. DATEM: The worst offenders in the bunch are the diacetyl tartaric acid esters of monoglycerides and diglycerides (or DATEM), which are emulsifiers that help extend the shelf life of processed foods. Doesn't sound so bad? Well, wait until you hear that they're basically trans-fatty acids in disguise. Because they're not technically considered a lipid or a fat, they avoid being labeled as such, thereby dodging the serious scrutiny that comes with trans-fats, which are associated with heart disease, stroke, obesity and diabetes. 

2. SODIUM BENZOATE: Another troublemaker is sodium benzoate, which is also used for preservation reasons. It may cause allergic reactions, such as hives and asthma, and may promote the formation of a carcinogen called benzene. 

3. AZODICARBONAMIDE: Unless you don't mind eating the same ingredient that's used in your yoga mat and sneaker soles, you'll want to avoid this additive. Its main purpose is to whiten the flour quickly. While its use is legal in the United States, azodicarbonamide is banned as a food additive in Europe in Australia. The Republic of Singapore also identifies azodicarbonamide as posing a health risk: The country banned this product, but it also invoked a serious penalty -- up to 15 years in prison and a $450,000 fine -- for using the asthma-causing allergen. 

4. SUGAR: As noted earlier, a Cinnabon Classic Cinnamon Roll is a straight-up sugar factory. Inside, you'll find 58 grams of sugar and four different types of the insulin-spiking sweet stuff: brown sugar, powdered sugar, high fructose corn syrup (glucose-fructose) and molasses. The worst part is that these sugars will rob your body of crucial vitamins and minerals, including vitamin C, chromium, magnesium, zinc and copper. To top it off, high fructose corn syrup infamously may not be triggering leptin, your “I'm full” hormone. In other words, you'll want to continue to stuff your face even if your stomach is completely full.

5. NON-ORGANIC DAIRY: Made with cream, cheese cultures, whey and buttermilk, this dessert is likely packed with rBGH synthetic growth hormones, a treatment given to cows to boost milk production. These same cows are also likely given antibiotics to stave off hormone-related health issues, such as inflamed and infected udders. Consuming these super-charged cow byproducts may increase the human risk of breast, colon and prostate cancers.

6. WHEAT GLUTEN (plus Vital Wheat Gluten): As first pointed out in the Caltons' earlier LIVESTRONG.COM investigation of the McDonald's Egg McMuffin, wheat isn't what it used to be. Today's genetically modified grains will not only spark an addiction (you'll want to keep eating more grains and sugars), but they will also encourage you to eat an average of 400 extra calories a day. Anther not-so-lovely perk of including this ingredient in your diet: It may cause a leaky gut, which can lead to immune problems and possibly arthritis -- not to mention the risk of developing a roll of your own (aka "a muffin top") from eating this sweet roll.

7. GMOs: The Caltons count nine potentially genetically modified organisms -- including soy, corn and sugar -- in just one Cinnabon. OMG, that's a lot of GMOs! As a general rule, it's best to avoid GMOs whenever possible as GMO crops can be doused with pesticides that you will likely be consuming.

What's the Verdict on Cinnabon's Classic Cinnamon Roll?

THE VERDICT: Guilty as sweet sin.

THE SENTENCE: If you're thinking, "One Cinnabon Cinnamon roll every blue moon won't kill me," you're absolutely right. But consider this: Is it really worth poisoning yourself, even just a little bit? 

For a sweet cinnamon fix, consider sprinkling some organic cinnamon (cinnamon labeled as organic cannot be harvested from bioengineered plants -- i.e. GMOs -- and it cannot be subjected to ionizing radiation), which is a good source of vitamins, minerals, and antioxidants, sprinkled over a plain or vanilla organic yogurt or oatmeal with some maple syrup and apples.

In Memory.

The Truth Behind 20 Diet and Exercise Myths

Last Updated: May 16, 2016 | By Susy Sedano

We don’t blame you if you’re a little confused about the best way to stay fit and lean. It seems like there are at least a thousand different ways to eat and exercise. Fortunately, most types of activity are good for your body. But as they say, the devil is in the details. That’s why we consulted with fitness expert Ashley Borden, who has worked with some of the biggest names in sports and fitness. Follow her suggestions and you won't fall victim to any of these flawed ways of thinking.

Read the article here

The 19 Funniest Fitness Fads of All Time

Last Updated: Mar 07, 2016 | By Joe Donatello

Fitness fads come and go. Some of them help, and some we’re still not sure what they do. We’re not here to judge. (That’s your job - in the comment section below or on our Facebook page!) We looked back at the weirdest, wildest and most popular fitness, diet and exercise fads of yesteryear and asked, “Where are they now?” Read on to see how many of these fads you remember.

Read the article here

3 Ways Your Nutrition Can Help Injuries Heal Faster

Unfortunately, soreness and injuries are often an unavoidable part of exercise and sports. To recover fully, whether from mild muscle soreness, a minor strain, or major surgery, you must meet certain specific nutrition needs. The physical damage caused by training or injuries is the same as any other trauma. Even if trauma is anticipated and intentional, the body needs to repair and recover from that damage before it can handle more stress. Recovery from injury is a complex process that involves fueling the healing process, removing damaged cells, managing inflammation and repairing damaged tissue.


1). Fueling Healing: One of the most common errors in recovery nutrition is misunderstanding calorie needs. Many people are unaware of how many calories they need just to function on a daily basis, let alone what they may need in order to heal. Especially if you’re injured needing down time as a result, be aware that you’ll be significantly reducing calories expended via activity and adjust quantity (without compromising quality) accordingly.

Protein is often the focus of recovery, as it plays a major role in tissue regeneration and repair. Minor muscle soreness or minor injuries might not require additional protein, but severe injury or major surgery can increase protein needs by 10 percent. General recommendations for protein are between 0.8 and 1.2 grams per kilogram of body weight, but major surgery can push the need higher. You can often meet additional protein needs though dietary changes. Many add whey protein or a vegan protein option to help support your nutrition.

2). Managing Inflammation: swelling, pain, redness and heat are signs of inflammation that most people readily identify following an injury. Inflammation is an important and necessary part of injury recovery. It is triggered by the body's need to clear dead and dying cells and to start the process of new cell development. For as many as 4 days post-injury, it's important not to attempt to decrease this inflammation phase because it can impact recovery time. Following this initial stage, the focus should shift to managing inflammation.

A diet rich in fats knowns as omega-3s can help maintain the body's normal inflammatory response to activity and injury. Research has shown that consuming 2-3 grams of omega 3s daily can positively influence markers of inflammation in the body. You can consume this amount through a diet containing two servings of fish per week combined with increased intake of nuts, seeds, avocado, olive oil, chia and flax seeds—or through the addition of a fish oil supplement.

Bromelain, an enzyme found in pineapple, has been shown to promote reduced swelling and bruising after surgery by helping to maintain a healthy inflammatory response to exercise and injury. Bromelain is recommended in amounts between 150 and 500 milligrams per day. Although all parts of the pineapple contain bromelain, it is most abundant in the stems, leading many people to add a bromelain supplement to their diet.
Curcumin, the active ingredient in the spice turmeric, has been used as a medicinal food for thousands of years. It is most commonly found in curry powder, but research has shown that supplementation of 500 milligrams twice daily can promote reduced swelling and tenderness, specifically in those with chronic or lingering inflammation issues.

3). Repairing Damaged Tissue: The final piece of recovery nutrition involves supporting the creation of new tissue to replace the tissue damaged by injury. While many vitamins and minerals are needed to support recovery, vitamin A, vitamin C and zinc get the most attention. Vitamins A and C help support the first few days of a beneficial inflammatory response and assist in the formation of collagen, which helps provide the structure of connective tissues such as tendons, ligaments and skin. Vitamin A has also been linked with a decrease in immune suppression normally seen after an injury. Research has shown that a vitamin C deficiency can lead to irregular formation of collagen fibers, and hence to decreased stability of the tissues and abnormal scar formation. Zinc plays a role in new DNA creation, the ability of cells to multiply and protein synthesis. Zinc deficiency, which is fairly common, can inhibit wound healing. Recovering athletes might consider a multi-vitamin containing vitamin A, vitamin C and zinc during the initial wound healing phase.

Amino acids, the building blocks of protein, are the last area of consideration for recovery efforts. In times of stress and damage, the body has an additional need for some amino acids. Leucine and its metabolite HMB have been shown to help slow muscle breakdown and nitrogen loss in injury. Arginine can increase nitric oxide production, which can improve blood flow to damaged areas, providing important nutrients and promoting removal of dead and damaged cells. Amino acids are part of complete proteins in the diet, some prefer to take them directly in supplement form.

Understanding what is happening in your body following a workout that leads to soreness or injury can help ensure that your nutrition supports a full recovery so you can get back to optimal function quickly. The above recommendations are guidelines. It's always best to consult a registered dietitian or your health-care provider when making significant dietary changes or introducing nutritional supplements. When choosing a nutritional supplement, it is imperative to look for a brand that has been certified for safety and is free of banned substances, as determined by a third party such as Consumer Labs or NSF Certified for Sport.

The Confidence Game

Why we fall for it... every time.

BY MARIA KONNIKOVA

Whenever people ask me if I’ve ever been conned, I tell them the truth: I have no idea. I’ve never given money to a Ponzi scheme or gotten tripped up on an unwinnable game of three-card monte—that much I know. And there have been some smaller deceptions I’ve certainly fallen for—though whether they qualify as full-fledged cons is a matter of dispute. But here’s the thing about cons: the best of them are never discovered. We don’t ever realize we’ve fallen; we simply write our loss off as a matter of bad luck.

Magicians often resist showing the same trick twice. Once the element of surprise is gone, the audience becomes free to pay attention to everything else—and is thus much more likely to spot the ruse. But the best tricks can be repeated ad infinitum. They are so well-honed that there is practically no deception to spot. Harry Houdini, the magician and famed exposer of frauds, boasted that he could figure out any trick once he’d thrice seen it. One evening at Chicago’s Great Northern Hotel, the story goes, a fellow conjurer, Dai Vernon, approached him with a card trick. Vernon removed a card from the top of the deck and asked Houdini to initial it—an “H.H.” in the corner. The card was then placed in the middle of the deck. Vernon snapped his fingers. It was a miracle. The top card in the deck was now Houdini’s. It was, as the name of the routine suggests, an “ambitious card.” No matter where you put it, it rose to the top. Seven times Vernon demonstrated, and seven times Houdini was stumped. The truly clever trick needs no hiding. (In this case, it was a sleight-of-hand effect that is often performed by skilled magicians today but was, back then, a novelty.)

Even someone like Bernie Madoff went undetected for at least twenty years. He was seventy when his scheme crumbled. What if he’d died before it blew up? One can imagine a future where his victims would be none the wiser—as long as new investments kept coming in.When it comes to cons, the exact same principle holds. The best confidence games remain below the radar. They are never prosecuted because they are never detected. It’s not uncommon, in fact, for the same person to fall for the exact same con multiple times. James Franklin Norfleet, a Texas rancher, lost first $20,000, and then, in short order, $25,000, to the exact same racket and the exact same gang. He’d never realized the first go-around was a scam. David Maurer describes one victim who, several years after falling for a well-known wire con—the grifter pretends to have a way of getting race results seconds before they are announced, allowing the mark to place a sure-win bet—spotted his deceivers on the street. He ran toward them. Their hearts sank. Surely, he was going to turn them in. Not at all. He was wondering if he could once more play that game he’d lost at way back when. He was certain that, this time, his luck had turned. The men were only too happy to comply.

In June 2007, Slate writer Justin Peters decided to be creative about his airfare to Italy. Short on money, he was nevertheless eager to spend a few months out of the country. And he had what he considered a pretty damn brilliant plan for solving the dilemma. He’d buy airline miles from someone willing to part with them, and then use them to purchase a reduced fare. He promptly started scouring the Internet for anyone with a mile surplus. He was lucky. Soon after he began his search, he found Captain Chris Hansen, a pilot with countless unused miles he’d put up for purchase on Craigslist. Peters quickly replied to his posting—god forbid the miles went to someone else. They talked on the phone. Captain Chris seemed knowledgeable and friendly. “Our conversation convinced me that he was on the level,” Peters writes. A deal was promptly arranged: $650. A hundred thousand miles. PayPal. Simple.

Except PayPal rejected the transaction. How odd, Peters thought. He followed up with the captain about the error. The pilot was strangely silent.

Read the full article here

Surprising Reasons You're Tired All the Time

Last Updated: Mar 28, 2016 | By Lynette Arceneaux

Raise your hand if you’ve felt tired in the past week. It’s safe to assume that approximately 100 percent of us have our hands up. Feeling tired occasionally is not unusual. We’ve all experienced it -- following a long day at work, during stressful times, after staying up too late. What is unusual, though, is when the feeling never subsides, when it seems as if you’re always sleepy or exhausted. But there’s no reason to continue feeling so drained. If fatigue is interfering with your daily activities and preventing you from fully enjoying life, it’s time to find a solution. Start by taking a look at some possible reasons you might be feeling so tired all the time and what you can do to finally get your energy back.

Read the article here

New exercise routine

The Best Sex Positions for Any Kind of Lover

Last Updated: May 25, 2016 | By August McLaughlin

When poet William Cowper said, “Variety’s the very spice of life, that gives it all its flavor,” he may very well have been talking about the bedroom.

A little (or a lot) of variety can make sex more fun and pleasurable, but when a physical condition makes certain positions challenging or painful, finding safe, creative alternatives is important.

As you explore different positions, keep in mind that sex should never be painful, says Megan Fleming, Ph.D., a sex and relationships therapist in New York City.

“Too often, I hear of partners who grin and bear it because they believe their partner is close to climax,” she says. “This is a bad idea, because you will be reinforcing negative sensations and feelings about sex.”

Knowing they’ve caused you pain or discomfort can also be a turnoff for your partner as well, she adds.

To make sure you and your partner get the most out of your time in the bedroom (or whichever room you choose!), here are some experts tips on different positions to try:

Read the article here

And there you have it...

TTA Podcast 274: Monster on Sunday

In 2012, Steve and Tally Cass founded the atheist band, "Monster on Sunday." MoS's 2015 debut album (titled "Baby Eater") is an in-your-face wall of anti-religion rock, and a labor of love by this husband/wife team based in San Diego. In this departure from our usual "talk radio" format, Seth introduces the players and highlights some of the music.
TTA Podcast 274: Monster on Sunday

No doubt, this particular flavor of loud, firebrand activism won't be for everyone, but if you're interested in grass-roots, guitars and godlessness, Monster on Sunday just might be your ticket.Monster on Sunday's website: http://www.monsteronsunday.com

Things Fitness Magazines Won’t Tell You

By ADAM BORNSTEIN

I'm dedicated to helping everyone find a healthy plan that is sustainable. Sometimes that means sharing information that might appear contradictory. Go strictly Paleo or eat carbs? I think both approaches can work. It's a matter of preference, and one that you ultimately have to decide works for you. Some things in health and fitness are absolute, but most are up for debate. And other times, what we know changes. Altering my stance is never about selling out; it's a matter of admitting when you're wrong and trying to spread what's right.

But some very good lessons have a way of falling through the cracks and remain unanswered. Here are a few truths that you might want to remember:

1. ONE Diet Solution Does NOT Exist

I do my best to keep myself healthy year round. This means exercising consistently 3 to 4 times a week and eating healthy. Sometimes I train more, and other times less. But at the end of the day, I'm very consistent. Two times in my life I've worked my way into what most people would call "tremendous" shape. I was lean, muscular, and felt great.

The problem? Each time I took completely different approaches. In one situation I was eating six meals a day, training six days a week, and eating so many carbs that you would expect my insulin levels to explode. The other time I was "only" training three days per week, practicing intermittent fasting while eating two to three meals per day, and generally following a Paleo-type approach of protein, fat, and veggies.

My results were essentially identical, which taught me a simple lesson: Many diet and fitness strategies can work. Anyone who tells you otherwise is just trying to fight for a particular viewpoint. Yes, some diets are good and have a basis. Others are genuinely bad. But most diets depend on an unpredictable variable--YOU. You need to find a plan that you can sustain. One that keeps you happy, works for your schedule and life, and is sustainable.

I know this should seem like common sense, but too many people are either looking for a quick fix or the one solution that will solve everyone's problems. Not going to happen.

Here's what does: Finding the symptoms that lead to your dietary struggles; taking a step-by-step approach to changing the behaviors that make following a healthy diet difficult. This incremental approach is behavioral psychology 101. You must identify why you struggle. Make a list of everything that’s difficult (hungry all morning, overeating at night, no time to exercise, etc.), and then begin working one step at a time. You'll not only end up finding which diet will play to your strengths, you'll also have a better idea of the real enemy.

2. Some Experts Are A-holes

This needs to be said for the sake of your sanity. Some fitness and nutrition experts really don't care about you. I've worked with many people who are blinded by their own arrogance, and interviewed several others who have masqueraded as those who offer a good solution to your health only to be completely driven by the wrong motivations. But there are two important distinctions:

Just because someone is trying to make money, that doesn't mean they aren't an expert or don't want to help. Some of the best programs or influencers I've met are labeled as "internet marketers." Some of the worst people I've met also fall into that category. Discovering who has good content and who genuinely works hard to guarantee results is the bottom line.

Just because you try a program and it doesn't work, that isn't an excuse to condemn the entire fitness industry. Don't let the charlatans of the world ruin what is, in general, a very altruistic field filled with incredible people, brilliant minds, and those who work themselves to the bone to help others.

It unfortunate when people are misled, especially in an industry where many people are vulnerable. Those with knowledge are the gatekeepers of your health.

In the end, sometimes you might become frustrated by sensational "sells." And that can lead to frustration so intense that you quit on your health. Don't do that. Forget the negative energy and the failed attempts. Feeling sorry for yourself or expecting others to feel sorry for you won't change the fact that you still need to find a way to be healthy. Complain about what you don't like. Get it out of your system. And then smile.

Remind yourself that a solution does exist. And then get back to work and find a better one. This is a much better approach. And you will have found a way to live a healthier, happier life.

3. You CAN Survive With Less Sleep

Don't take this the wrong way--sleep is still one of the most important elements of good health. Most of the time all you hear is that you need 7, 8, or 9 hours of sleep to be healthy. This is true, but there are exceptions. Sometimes you're just not going to get that much sleep. And you know what? It doesn't mean your body has to fall apart. If you can improve the qualityof your sleep, you can survive in the short term without missing a beat.

For better quality, you should focus on a few key aspects. To start, it'd be great if you could avoid electronic media before you go to bed. The light from a TV or your computer actually affects your brain in a way that negatively affects your sleep. 

Exercise can also help you sleep better by priming your hormones for restfulness and recovery. This can be something as simple as a 30-minute walk. Avoiding alcohol, eating carbs (they'll make you sleepy), or even a colder room can all make for a better night of sleep. Try it and improve your quality so you can feel more rested despite falling short of the optimal number of hours.

4. Reps and Sets Are Misleading

I highly suggest that everyone read this great article by Jon Goodman. In it, you'll learn (if you didn't know it already) the prototypical recipe for building muscle, adding strength, or losing fat. But as Goodman points out, the rules of reps and sets are not written in stone. And oftentimes, the best thing you can do is to break the rules and train in a different rep range than what is typically prescribed. There are personality variables that can impact the results that you experience. And there's also another little known fact...

5. Muscle "Tone" Is BS

Sorry, muscle "tone" is one of the most misleading concepts in fitness. Most people are familiar with this idea: Train high reps for "muscle tone." Only problem? High reps oftentimes won't make your muscles look more toned. It'll do the opposite.

In reality, there are two types of "tone": neurogenic and myogenic. That's a lot of jargon that fitness and science nerds tend to care about. What it means: You want myogenic tone, but that happens best with heavier weights at lower reps. That's exactly why women should be lifting weights--and not just the tiny ones.

Does this mean you can't get "toned" without lifting heavy? Of course not. Plenty of women have shown that this can happen with higher reps. But many more have proven that you'll get the lean look you want--FASTER--by using heavier weights. Push the intensity--whether you're a man or woman--and you'll be surprised how quickly your body will change in the way you want. Men will look healthier and stronger and women will look leaner and sexier. Trust me on this one.

6. Muscle Confusion Is Confusing

This is not an attack on P90X. This is just a mega-dose of reality for people who wonder why they oftentimes don't see physical improvements. There's no need to change programs so often. In fact, taking a little more time with the same program will probably do your body good. Changing programs too often is a quick road to failure. This is exercise science and something that's been proven for decades.

I know that you don't want to become bored with your training. But a good program doesn't mean that each and every workout has to be the same. Someone who understands how to design a workout should have enough variability to keep you challenged and entertained. More importantly, you'll be seeing results. And no matter how "fresh" a workout might seem, let's be honest--that's the payoff your really want from your time in the gym.

7. Science Is Great--Sometimes

I love research as much as anyone. I read journals every morning at the crack of dawn, and usually finish each night reading a few more.

In the field of health and fitness, science SHOULD lead the way with what we know and understand. It substantiates claims and helps guide us to what we "know" is correct. But there are two problems:

Study limitations: That is, many studies don't research the topics we want. Why? Because some very cool topics just don't receive funding. It's the unwritten rule of academia: You need money to run a study. No money, no science to back up claims. This is why oftentimes what happens on the training room floor or in your nutritionists office is AHEAD of the research. Research and published studies are oftentimes behind the trends.

This is dangerous, though, as many "experts" take advantage of this reality to claim that they know the next big thing in health and fitness. It's made it more difficult to differentiate the real experts from those who are just full of crap. But that doesn't diminish the fact that everything that works can't or isn't proved by science--at least not in real time.

Studies need time to be proven both reliable and valid. What we find out today might not be true five years from now. That's just the nature of the business. People become frustrated by the overwhelming literature on different foods, exercise techniques, and health trends. But this is all part of the learning process and the need to be flexible. Just because you alter your stance on something doesn't mean it's a bad thing. It just means you're becoming smarter and improving. If we steadfastly held to the belief that all fat was bad, then we'd be stubbornly following a pattern that will lead to unhealthy habits.

The bottom line is simple: Science is the foundation of what we know, but it's not all we know. Use it as a basis of knowledge and a way to confirm certain ideas, but understand that if a fact isn't backed by science, it doesn't mean that it isn't true. It could just be that it hasn't been tested yet.

8. Being in Good Shape Makes Life Easier

This isn’t arrogance–it’s just the cold, hard truth. The leaner you are the easier it becomes to maintain your body, pack on new muscle, and eat the foods that you like. A variety of factors play into this, but improved insulin sensitivity (from lower levels of fat) is a big influence.

Is this meant to discourage you? No! It should provide you with even more motivation to get into the type of shape you want. Because once you do, everything becomes easier. In reality, it's no different than anything else in life. With your job, you typically have to grind until you reach the top. Once you do, you have more perks and benefits. Your body is the same way. Remember that, and take an "intern" mentality to your work ethic, your workouts, and your diet. Like your career, a relentless attitude will pay off and be worth the time and effort you spent.

9. Genetics Count

Here's a story that will either make you feel better or worse about your situation. For years I would supervise fitness shoots when I worked as a magazine editor. The models, as you could imagine, were all in phenomenal condition. They looked great. The problem? Many of them didn't perform exercises so well--even some of the most basic moves.

On one instance, it was so bad that we spent more than an hour just trying to shoot a pushup. Yep--just your traditional pushup. Should this Greek God have been able to perform a pushup with ease? Of course. Was his body more show than go and the benefit of great genetics? Probably.

I know lots of people who are strong, healthy, and fit and could never appear on the cover of a magazine. Does that make them unhealthy? NO. Does it mean they can't have abs? Also no. I know that anyone can get abs; it just takes some more time than others.

Some people have it easier, but that's not an excuse. Come to terms with reality, and then enjoy what you have and make the best of it. The longer journey to success will taste even sweeter when you remember where you started.

10. Diet Is More Important Than Exercise

Getting back in shape is not an equal relationship. If you want to lose weight or gain muscle, diet is the more important element of the equation. That's not to say exercise isn't important. It's extremely valuable for many reasons. But as the saying goes, "You can't out-exercise a bad diet." It's true. And it's the reason why many people who do everything right in the gym still are frustrated with how they look and feel.

Track your foods to improve your awareness of what you eat. Focus on small behavioral changes. And be patient. Diet changes don't have to be difficult. And they don't have to include complete withdrawal of all your favorite foods. But change must occur on some level if your goals are aesthetically based. Sorry, but gym time alone won't cut it.

- Adam

Adam Bornstein is a fitness and nutrition journalist, he has studied and learned from the best experts in the world and is one of the most respected sources in the industry. With a background as a university researcher, he combines the latest in science with the techniques practiced in the trenches to provide information that anyone can use to improve their health. Formerly the fitness editor at Men’s Health magazine, Bornstein is the author of four fitness books and has appeared on Good Morning America, The Early Show, and E! News.

How corporate America bought Hillary Clinton for $21M

So what would Washington and Jefferson make of Hillary Rodham Clinton? Mandatory financial disclosures released this month show that, in just the two years from April 2013 to March 2015, the former first lady, senator and secretary of state collected $21,667,000 in “speaking fees,” not to mention the cool $5 mil she corralled as an advance for her 2014 flop book, “Hard Choices.”

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Throw in the additional $26,630,000 her ex-president husband hoovered up in personal-appearance “honoraria,” and the nation can breathe a collective sigh of relief that the former first couple — who, according to Hillary, were “dead broke” when they left the White House in 2001 with some of the furniture in tow — can finally make ends meet.

No wonder Donald Trump calls her “crooked Hillary.”

Read the whole article from The New York Post.

How corporate America bought Hillary Clinton for $21M

Why Are So Many Athletes Ditching Dairy?

By Brandon Hall for The Stack 
Anyone who grew up in the heyday of the popular "Got Milk?" ad campaign where many high profile athletes touted the benefits of the bovine beverage might be surprised to know that a growing number of today's players are ditching dairy altogether.
Maya Moore, Novak Djokovic and Tom Brady have all sworn off dairy in recent years, and they credit that decision with helping them feel and perform better. Why are so many stars calling it quits on milk and its derivatives? And are they right to do so? Let's take a look at their reasoning.

First, let's define the word "dairy." A dairy product is any food produced from the milk of mammals. Dairy products can be made with milk from a variety of animals, including goat, sheep and buffalo. But inside the United States, dairy products are closely associated with cow's milk. According to Dairy Management, Inc., cow's milk accounted for nearly 95 percent of all American milk consumption in 2014.

Though cow's milk and the products it is used to produce are still a gigantic industry in the U.S., overall dairy consumption is on the decline. U.S. cow milk sales tallied under 6 billion gallons in 2012, the lowest total in decades. Meanwhile, non-dairy alternatives such as almond milk have exploded in popularity.

Based on its nutritional profile, cow's milk looks like a fairly nutritious beverage. One serving of whole cow's milk contains 103 calories, 2.4 grams of fat, 1.5 grams of saturated fats, 12 grams of carbohydrates, 107 mg of sodium, 13 grams of sugar, 8 grams of protein, 366 mg of potassium and 30 percent of your daily calcium. Skim milk is lower in fat, but a growing amount of research is finding whole milk might be the better overall option because the fats it contains deliver beneficial health properties. (That fat also helps promote satiety, helping you feel fuller, longer.)

"The fat content of milk is where many of its nutrients are located, such as vitamin A, vitamin K2 and omega-3 fatty acids. When you remove the fat to create skim milk, you're removing a lot of those nutrients as well," says Brian St. Pierre, a dietitian at Precision Nutrition. Since milk has high levels of beneficial nutrients such as healthy fats, protein, potassium and calcium, why are so many athletes moving away from dairy products? For some, the answer lies in how their body digests lactose.

According to the Mayo Clinic, lactose intolerance refers to a state where one is "unable to fully digest the sugar [lactose] in milk." Lactose is the main sugar found in cow's milk. Any product made with cow's milk contains lactose unless it undergoes a special process to remove the sugar. If so, the product will be marked as lactose-free.

The most common cause of lactose intolerance is a condition known as primary lactase deficiency. Lactase is an enzyme produced in the small intestine that is crucial for breaking down lactose into glucose and galactose, two simple, digestible sugars. People with primary lactase deficiency experience a decrease in lactase production over time, often beginning at about 2 years old.

A deficiency of lactase can cause what is known as "lactose malabsorption," where undigested lactose passes into the colon, where it is broken down by bacteria, creating fluid and gas. This leads to the symptoms commonly associated with lactose intolerance; abdominal bloating, diarrhea, gas and nausea. The amount of lactose someone with lactose intolerance can tolerate before experiencing symptoms varies greatly, depending on the individual and the type of dairy product they're consuming.
"About 40 to 60 percent of all adults are unable to tolerate the lactose sugar in [cow] milk, often causing some not-so-fun gastrointestinal issues," says St. Pierre. In fact, lactose intolerance is so prevalent worldwide that it's considered the normal state for most adults and not an actual disease condition. However, people with European ancestry have been found to have an abnormally high tolerance for lactose.

"Those from European countries have evolved to handle dairy better than those coming from countries in Africa and Asia," says Ryan Andrews, also of Precision Nutrition. The ability to digest cow's milk into adulthood is known as lactase persistence, and it likely traces back to a genetic mutation which appeared in European dairy farmers over 7,000 years ago.

A few tests can be used to determine whether an individual is lactose intolerant. The aptly named "lactose intolerance test" gauges the body's reaction to a high-lactose liquid via blood testing two hours after consumption. If your levels of glucose don't rise, that's a sign your body isn't properly digesting and absorbing lactose. There's also the "hydrogen breath test," which requires you to drink a high-lactose liquid, then have the amount of hydrogen in your breath monitored. If your body doesn't digest lactose, it will ferment in your colon and release hydrogen and other gases. If larger than normal amounts of hydrogen appear in your breath when tested, that's a sign you aren't fully digesting lactose.

For an athlete with a genuine lactose intolerance, the benefits of avoiding dairy are obvious. With no nasty gastrointestinal issues to worry about, of course they're going to feel better. Many athletes and people in general have reported feeling better after dropping dairy, despite the fact they don't suffer from lactose intolerance. There are a few reasons why this might be the case.
First, they could have a milk allergy. Unlike lactose intolerance, people allergic to milk have an adverse immune reaction to one or more constituents of the milk of an animal outside of lactose.

Second, for those who don't suffer from lactose intolerance or a milk allergy, dairy could be slowing them down due to the presence of A1 casein, a phosphoprotein found in much of the cow's milk produced in the U.S. According to Kamal Patel, director of research for the health and nutrition website Examine.com, recent studies suggest A1 casein could cause inflammation in the gut.

An inflamed gut can lead to something called "leaky gut syndrome." When the gut wall gets irritated or inflamed, it loses its selective permeability. A healthy gut allows only specific beneficial things—like vitamins and amino acids—to escape through the gut wall and into the bloodstream. A leaky gut loses this ability, often letting harmful things like undigested food particles, toxins and microbes escape from the gut and enter the bloodstream. That can throw the immune system out of whack and lead to a host of issues.

Third, an athlete might feel better after dropping dairy due to dietary displacement. When you eliminate dairy from your diet, you have to replace their calories and nutrients with other foods. If the foods you add are nutritionally superior to what you ate before, you will feel the benefits of a better diet.

"If someone starts eating a bit less cheese, yogurt and milk and replaces those with veggies, fruits, beans, whole grains, nuts and seeds, they could be doing their body good by getting nutrients most dairy products don't provide," Andrews says.
Dietary displacement is why many people feel better on a gluten-free diet, even if they don't have celiac disease or an actual gluten sensitivity. It's not because their body is devoid of gluten; it's because they're now (hopefully) eating fewer highly-processed foods and more fruits and veggies.

If you're interested in seeing how you feel without dairy, Andrews suggests first cutting out dairy at certain times and seeing how you feel. "If someone drinks a whey protein shake with whole milk for breakfast each day and gets congested, try a non-dairy breakfast instead and take note of how you respond," Andrews says. This can be a good way of gauging dairy's effects on you without cutting it out entirely.

If you do decide to go dairy-free, you can choose from several smart replacement foods to ensure you're still getting the necessary nutrients. "Dairy is highly advertised and promoted in North America, so a lot of people think it's mandatory to consume. The idea of not consuming it can be a bit scary for some people at first, but it's important to remember that not everyone across the world is consuming dairy every day, and it's not an essential food to consume," Andrews says. You can replace the nutrients lost by ditching dairy fairly easily. "Foods to include more of when cutting out dairy should include beans, greens, nuts and seeds to make up the missing protein and minerals."

For those who want to consume dairy, Andrews suggests seeking out organic products made with milk from grass-fed, pasture-raised animals whenever possible. Check the Cornucopia Institute Scorecard to compare the various conditions under which different brands of cow milk are produced. The card scores each brand based on factors such as hormones and antibiotics used on the cows, health and longevity of the cows, and grazing and open land provided for the cows. All of those factors can impact the nutritional makeup of the milk the cows produce.

Of course, it's also wise to opt for more nutritious (and less processed) dairy options like plain yogurt and kefir over ice cream and mozzarella sticks.