By Author Anne McTiernan
The American Institute for Cancer Research (AICR) recently launched a new report as part of its Continuous Update Project (CUP) titled – Diet, Nutrition, and Physical Activity: Energy Balance and Body Fatness, which highlights the wide prevalence and causes of obesity. Dr. Anne McTiernan, a Research Professor in Public Health Sciences Division at Fred Hutchinson Cancer Research Center, is one of AICR expert panel members. Her research also includes a specific focus on mechanisms that are known to link obesity and sedentary lifestyle to cancer. Here she outlines the major findings of the report and their significance in a Q&A session.
What in your opinion are the most important findings of the new CUP report? The first key takeaway to me is the assembling of strong evidence that obesity can be prevented through simple lifestyle changes. The report offers clear evidence that physical activity and high-fiber diets altogether reduce the risk of weight gain, having overweight or obesity. On the flip side, it gives evidence that consuming sugar-sweetened drinks, eating fast-foods, and spending greater screen time increase the risk of weight gain, overweight or obesity.
On diet specifically, the report shows that following a “Mediterranean-type” diet (high in vegetables, fruits, and fish, lower in meat and dairy, and rich in olive oil) can reduce risk while a more “Western-type” diet (high in sugars, meats, and fat) can increase the risk of weight gain.
Thirdly, there are findings on breastfeeding, with the report furnishing very strong evidence that infants that are breastfed have a lower risk of having overweight or obesity in childhood and also suggesting that breastfeeding may reduce chances of weight gain, overweight, and obesity in mothers.
Relevance to cancer: Can you suggest how everyday Americans can embrace the findings of the report through actions on diet and activity, especially in this festive season? Resolve is perhaps the most important aspect of any regimen for checking weight gain. Most American adults gain one to two pounds a year. Over time, that adds up significantly. The coming holiday season is a prime time for weight gain, so a good time to resolve to makes changes to day-to-day habits. Some simple things: avoid sugar-sweetened drinks and desserts, including those at holiday parties.
Try to eat more meals at home, or meals prepared at home, in order to avoid going to fast food restaurants. If a fast-food restaurant visit cannot be avoided, one should try to maximize sticking to salads, a chicken sandwich, or an item under 350 calories (ask for the calorie menu if it is not posted). For a drink at a restaurant, stick to water, coffee (unsweetened), or tea (also unsweetened). Add more vegetables and fruits to your daily menu.
And although the holiday season is a great time for sitting together to watch a film or catch up on family gossips, try to get in at least 30 minutes a day of moderate activity. Even going out on a walk with your family can be very rewarding and helps cut down on sedentary time.
The holiday season can also be a time to take stock of what you have done on weight loss and how effective those have been. For people whose weight falls in the overweight or obese category, I would suggest asking specialists for help with selecting weight loss programs. There are online and in-person programs that anyone can use. Your doctor may be able to refer you to medical options. There are also options available through certain organizations. For instance, the YMCA has a diabetes prevention program for which people having overweight and obesity may qualify to participate.
How can policymakers help when it comes to combating growing weight gain and obesity epidemic in the country?Anything that can promote healthy diets and an increase in physical activity will be helpful. This may include developing and implementing policies that curtail the availability of sugar-sweetened drinks, increase the availability of fresh vegetables and fruits, and improve access to safe areas for physical activity for children and adults (both men and women). Supporting work environments for mothers to breastfeed long-term will help reduce excess weight gain in infants and toddlers.
In your research, you have focused on the links between weight, physical activity, and cancer. Can you sum up the findings from the report that relate to those linkages? In our clinical trials, we have found that both diet and exercise help with weight loss. The key to weight loss was reducing calories and monitoring food intake. We found that women who kept careful track of what they ate by writing it down in a journal lost more weight than women who did not keep a tab on their food intake. Reducing fat intake, eating at regular intervals, and not skipping meals were found to correspond with weight loss. Following a moderate-intensity program of 45 minutes a day of walking, biking, or gym (e.g. treadmill, elliptical) also hastened weight loss.
The overall best advice for cancer prevention is to keep weight in the normal range, lose weight if you already have overweight or obesity, and stick to an active lifestyle.
We also found that even small amounts of weight loss can significantly lower the body’s production of hormones and proteins, and lower inflammation, all of which are related to cancer risk. Losing just 5 to 10 percent of initial weight lowers blood estrogen by about one-fifth (20 percent). This percentage of weight loss can lower inflammation in the blood by almost half and can lower insulin by a quarter. We found that exercise can also bring some of these same positive effects, but the net gain in these concrete deliverables was lower than in the case of weight loss through diet management.
The overall best advice for cancer prevention is to keep weight in the normal range, lose weight if you already have overweight or obesity, and stick to an active lifestyle.
AICR offers a free, online 12-week program called the New American Plate Challenge that helps you eat a cancer-protective diet, move more and adapt other habits for a more overall healthful lifestyle. Join now!
Tuesday, November 20, 2018
Sunday, November 18, 2018
This Is How Much Water You Should Really Be Drinking
I don't prefer to direct links to articles from Yahoo!, but this has some good information in it and quells some of the myths about how much water you should actually be drinking. Do your own research, but find the reality in what is distributed out there and learn to separate the good stuff from the rest.
This Is How Much Water You Should Really Be Drinking
This Is How Much Water You Should Really Be Drinking
Thursday, November 15, 2018
Holiday Eating: Alcohol, Appetizers, & Desserts, Oh My!
by Emily Bailey for NSAM
To avoid holiday overeating and weight gain, it’s essential that you plan ahead!
The holiday eating frenzy has started! Halloween brought a sugar-packed caloric jump start to the holiday celebrations, and with all that candy still around and more seasonal treats to come, it’s not easy to eat healthy during the holiday seasons. With a little pre-planning and creativity, those traditional and often calorie-dense, fattening, foods will not lead to a hefty holiday weight gain. Here are some tips to help you eat healthy during the holiday seasons.
1). Prepare ahead of time. Avoid eating a lot of high-calorie items at holiday celebrations, such as processed meats, fried foods, cream-based soups, heavy casseroles, and rich desserts. Fill up on lighter foods like lean meats, grains, fruits, and vegetables. When attending potluck events, bring a healthy dish so that you and other guests will have an alternative if the other dishes served are high in fat and calories.
2). Do not arrive hungry! Arriving hungry is a quick gateway to overeating along with choosing foods you normally wouldn’t select. Never avoid eating during the day to “save” your calories for a large dinner later; it will likely cause you to eat more overall. Have a healthy snack before heading to the party. You will still be hungry enough to enjoy your favorite holiday foods, but not so hungry that you overeat and choose too many unhealthy options.
3). Fill-up with fiber. Vegetables are naturally low in fat and calories and contain an abundance of nutrients. Vegetables help you feel satisfied for a longer period of time than most other foods do. Fiber causes your stomach to feel fuller, along with having a better sense of satiety. Eating raw vegetables as snacks, appetizers, and in salads and side dishes is a smart way to fill-up on healthy foods to satisfy your hunger. Try filling half of your plate with vegetables at meals.
4). Healthy swaps. Substitute skim milk to decrease (saturated) fat and calorie intake. Consider substituting recipes with lower fat dairy products whenever possible. Replace sour cream with plain Greek yogurt, swap skim, 1% or 2% milk instead of whole milk in recipes. Other swaps include using rolled oats for bread crumbs, cauliflower as substitute for mashed potatoes, spaghetti squash for pasta, pureed low-fat cottage cheese for cream cheese, and even pureed fruit for sugar.
5). Turkey = lean protein! Turkey is one of the leanest types of meat. Broil, stew, bake, or even grill your meats instead of frying them. Use a rack when cooking the turkey to allow the fat to drip away from the meat. When selecting other meats to prepare, choose leaner cuts when possible, such as loin or round cuts.
6). Do not try to DIET! The holiday season is one of the most difficult times to try to diet for weight loss. Trying to follow a strict diet when you are not completely committed can cause you to relapse and binge on foods you have eliminated, and thus cause weight gain. Focus more on maintaining your weight over the holidays. You can do this by controlling your portions, getting regular physical exercise, and making healthy (or healthier) food choices.
7). Alcohol. A cocktail is like a cupcake. Everything in moderation is an even more difficult mantra to follow during the holidays at parties, gatherings, and events. One standard drink serving is 12 ounces of light beer, 8 ounces of regular beer, 4 ounces of wine, or 1.5 ounces of liquor or spirits. Savor indulgent drinks (e.g., eggnog) as if they are a dessert. ALWAYS drink water between alcoholic beverages to prevent dehydration. This may also help to curb your appetite, helping to prevent overeating. Also, be choosy with your drink mixes. That is where the calories can add up quickly.
8). Get active. A busy holiday schedule can easily derail your normal exercise routine. Try to workout early in the morning to avoid schedule conflicts in your day and/or have a backup plan. If you cannot make your normal fitness class or training session always know you can get a great body weight workout at home in just 15 minutes. Try a circuit of push-ups, squats, plank, tricep dips, and lunges. Do each exercise for 30 seconds with 30 seconds rest for 3 rounds. Remember to include fitness in your holiday traditions: play flag football, go sledding, take a walk to view the holiday lights or go caroling. (More: Holiday Workouts)
9). Out of sight. Keeping holiday snacks and treats out of sight drastically improves your odds of not mindlessly consuming them. Keep treats put away in the pantry in opaque containers and on a higher shelf. Freezing treats in individual servings can also improve portion control. You may also want to send to-go containers home with guests after the party packed with leftover treats.
10). Holiday favorites. Another approach to holiday eating is to focus on the foods you only get to enjoy on that special day. For me, these include my grandma’s Italian green beans (dripping in oil, onion, and garlic), or my mom’s pecan, macadamia, and chocolate pie, candied sweet potatoes, and salted caramel cheesecake. I skip the bread roll, corn, mashed potatoes. I can get these foods any day of the year. Choose your favorites (BUT modest portions of them) that you truly only get to have on that holiday.
11). Be realistic. Holidays are centered around family, food, and fun, but this doesn’t mean you can’t be sensible about it. A slip-up or two may happen, but stay vigilant and mindful that one day doesn’t turn into several. Always start each new day with the idea that it is a new day and a new opportunity to stick to or return to your sensible plan. The goal is to not gain those extra pounds at all, but if you do gain, don’t let those extra pounds stick around year after year.
Here’s to healthy holidays with food and fitness along with family, friends, and fun!
To avoid holiday overeating and weight gain, it’s essential that you plan ahead!
The holiday eating frenzy has started! Halloween brought a sugar-packed caloric jump start to the holiday celebrations, and with all that candy still around and more seasonal treats to come, it’s not easy to eat healthy during the holiday seasons. With a little pre-planning and creativity, those traditional and often calorie-dense, fattening, foods will not lead to a hefty holiday weight gain. Here are some tips to help you eat healthy during the holiday seasons.
1). Prepare ahead of time. Avoid eating a lot of high-calorie items at holiday celebrations, such as processed meats, fried foods, cream-based soups, heavy casseroles, and rich desserts. Fill up on lighter foods like lean meats, grains, fruits, and vegetables. When attending potluck events, bring a healthy dish so that you and other guests will have an alternative if the other dishes served are high in fat and calories.
2). Do not arrive hungry! Arriving hungry is a quick gateway to overeating along with choosing foods you normally wouldn’t select. Never avoid eating during the day to “save” your calories for a large dinner later; it will likely cause you to eat more overall. Have a healthy snack before heading to the party. You will still be hungry enough to enjoy your favorite holiday foods, but not so hungry that you overeat and choose too many unhealthy options.
3). Fill-up with fiber. Vegetables are naturally low in fat and calories and contain an abundance of nutrients. Vegetables help you feel satisfied for a longer period of time than most other foods do. Fiber causes your stomach to feel fuller, along with having a better sense of satiety. Eating raw vegetables as snacks, appetizers, and in salads and side dishes is a smart way to fill-up on healthy foods to satisfy your hunger. Try filling half of your plate with vegetables at meals.
4). Healthy swaps. Substitute skim milk to decrease (saturated) fat and calorie intake. Consider substituting recipes with lower fat dairy products whenever possible. Replace sour cream with plain Greek yogurt, swap skim, 1% or 2% milk instead of whole milk in recipes. Other swaps include using rolled oats for bread crumbs, cauliflower as substitute for mashed potatoes, spaghetti squash for pasta, pureed low-fat cottage cheese for cream cheese, and even pureed fruit for sugar.
5). Turkey = lean protein! Turkey is one of the leanest types of meat. Broil, stew, bake, or even grill your meats instead of frying them. Use a rack when cooking the turkey to allow the fat to drip away from the meat. When selecting other meats to prepare, choose leaner cuts when possible, such as loin or round cuts.
6). Do not try to DIET! The holiday season is one of the most difficult times to try to diet for weight loss. Trying to follow a strict diet when you are not completely committed can cause you to relapse and binge on foods you have eliminated, and thus cause weight gain. Focus more on maintaining your weight over the holidays. You can do this by controlling your portions, getting regular physical exercise, and making healthy (or healthier) food choices.
7). Alcohol. A cocktail is like a cupcake. Everything in moderation is an even more difficult mantra to follow during the holidays at parties, gatherings, and events. One standard drink serving is 12 ounces of light beer, 8 ounces of regular beer, 4 ounces of wine, or 1.5 ounces of liquor or spirits. Savor indulgent drinks (e.g., eggnog) as if they are a dessert. ALWAYS drink water between alcoholic beverages to prevent dehydration. This may also help to curb your appetite, helping to prevent overeating. Also, be choosy with your drink mixes. That is where the calories can add up quickly.
8). Get active. A busy holiday schedule can easily derail your normal exercise routine. Try to workout early in the morning to avoid schedule conflicts in your day and/or have a backup plan. If you cannot make your normal fitness class or training session always know you can get a great body weight workout at home in just 15 minutes. Try a circuit of push-ups, squats, plank, tricep dips, and lunges. Do each exercise for 30 seconds with 30 seconds rest for 3 rounds. Remember to include fitness in your holiday traditions: play flag football, go sledding, take a walk to view the holiday lights or go caroling. (More: Holiday Workouts)
9). Out of sight. Keeping holiday snacks and treats out of sight drastically improves your odds of not mindlessly consuming them. Keep treats put away in the pantry in opaque containers and on a higher shelf. Freezing treats in individual servings can also improve portion control. You may also want to send to-go containers home with guests after the party packed with leftover treats.
10). Holiday favorites. Another approach to holiday eating is to focus on the foods you only get to enjoy on that special day. For me, these include my grandma’s Italian green beans (dripping in oil, onion, and garlic), or my mom’s pecan, macadamia, and chocolate pie, candied sweet potatoes, and salted caramel cheesecake. I skip the bread roll, corn, mashed potatoes. I can get these foods any day of the year. Choose your favorites (BUT modest portions of them) that you truly only get to have on that holiday.
11). Be realistic. Holidays are centered around family, food, and fun, but this doesn’t mean you can’t be sensible about it. A slip-up or two may happen, but stay vigilant and mindful that one day doesn’t turn into several. Always start each new day with the idea that it is a new day and a new opportunity to stick to or return to your sensible plan. The goal is to not gain those extra pounds at all, but if you do gain, don’t let those extra pounds stick around year after year.
Here’s to healthy holidays with food and fitness along with family, friends, and fun!
Thursday, November 08, 2018
Light Weight Can Build Muscle Just As Well As Heavy Weight?
By Nick Nilsson
I had to re-read this research multiple times to wrap my head around it. After all, I love lifting heavy things...it's my idea of fun. And naturally, when you think about building muscle, you think about lifting heavy weights, right? Well, after reading a number of articles and research on this idea, I've come to the conclusion that yes...light weights can actually be just as good, if not better (in some ways), than heavy weights for building muscle.
This is one of the research papers that surprised me. Effects of Low- vs. High-Load Resistance Training on Muscle Strength and Hypertrophy in Well-Trained Men., by noted exercise scientist, Brad Schoenfeld (et al). Here's a summary of the results, taken from the abstract (I'll break it down for you below as well). In this study, Low Load (High Reps) was a weight that allowed 25-35 reps. High Load (Low Reps) was 8-12 reps.
I had to re-read this research multiple times to wrap my head around it. After all, I love lifting heavy things...it's my idea of fun. And naturally, when you think about building muscle, you think about lifting heavy weights, right? Well, after reading a number of articles and research on this idea, I've come to the conclusion that yes...light weights can actually be just as good, if not better (in some ways), than heavy weights for building muscle.
This is one of the research papers that surprised me. Effects of Low- vs. High-Load Resistance Training on Muscle Strength and Hypertrophy in Well-Trained Men., by noted exercise scientist, Brad Schoenfeld (et al). Here's a summary of the results, taken from the abstract (I'll break it down for you below as well). In this study, Low Load (High Reps) was a weight that allowed 25-35 reps. High Load (Low Reps) was 8-12 reps.
"Both High Load and Low Load conditions produced significant increases in thickness of the elbow flexors (5.3 vs. 8.6%, respectively), elbow extensors (6.0 vs. 5.2%, respectively), and quadriceps femoris (9.3 vs. 9.5%, respectively), with no (statistically) significant differences noted between groups.”
“Improvements in back squat strength were significantly greater for High Load compared with Low Load (19.6 vs. 8.8%, respectively), and there was a trend for greater increases in 1 repetition maximum (1RM) bench press (6.5 vs. 2.0%, respectively).”
“Upper body muscle endurance (assessed by the bench press at 50% 1RM to failure) improved to a greater extent in Low Load compared with High Load (16.6 vs. -1.2%, respectively).”
“These findings indicate that both High Load and Low Load training to failure can elicit significant increases in muscle hypertrophy (size) among well-trained young men; however, High Load training is superior for maximizing strength adaptations."
The key takeaways from this study...
1. Both High Load and Low Load training were about equally effective for building muscle mass (size, hypertrophy).
2. The study used well-trained (male) subjects, not untrained subjects, making it actually appropriate for experienced lifters to draw conclusions from.
3. High Load results in greater strength gains than Low Load (not surprising due to training specificity).
What this means beyond the raw data...In further reading I've done on the subject, the reason suggested for this effect is that muscle growth is due to effort you put in at the END of the set, regardless of the resistance used (to a degree) and how many reps it takes you to get there.
In other words, hitting failure after 25 reps can just as effective for stimulating muscle growth as hitting failure after 8 reps. The key is how hard you push at the end of the set.
The practical upshot of this is that the weights you use for 25 reps sets are MUCH lighter than for 8 rep sets, making the training easier on the nervous system, the hormonal systems and the connective tissue, which will be faster to recover from.
Also, because you're using lighter weight, it's easier to maintain good form, which means more effective targeting of the muscle. I find this concept absolutely fascinating. Because it shows proof that you CAN build muscle very effectively with light weights.
What's the best way to put this concept to work? You could very easily put together a workout based on higher rep sets and see good results, taking advantage of this concept.
“Improvements in back squat strength were significantly greater for High Load compared with Low Load (19.6 vs. 8.8%, respectively), and there was a trend for greater increases in 1 repetition maximum (1RM) bench press (6.5 vs. 2.0%, respectively).”
“Upper body muscle endurance (assessed by the bench press at 50% 1RM to failure) improved to a greater extent in Low Load compared with High Load (16.6 vs. -1.2%, respectively).”
“These findings indicate that both High Load and Low Load training to failure can elicit significant increases in muscle hypertrophy (size) among well-trained young men; however, High Load training is superior for maximizing strength adaptations."
The key takeaways from this study...
1. Both High Load and Low Load training were about equally effective for building muscle mass (size, hypertrophy).
2. The study used well-trained (male) subjects, not untrained subjects, making it actually appropriate for experienced lifters to draw conclusions from.
3. High Load results in greater strength gains than Low Load (not surprising due to training specificity).
What this means beyond the raw data...In further reading I've done on the subject, the reason suggested for this effect is that muscle growth is due to effort you put in at the END of the set, regardless of the resistance used (to a degree) and how many reps it takes you to get there.
In other words, hitting failure after 25 reps can just as effective for stimulating muscle growth as hitting failure after 8 reps. The key is how hard you push at the end of the set.
The practical upshot of this is that the weights you use for 25 reps sets are MUCH lighter than for 8 rep sets, making the training easier on the nervous system, the hormonal systems and the connective tissue, which will be faster to recover from.
Also, because you're using lighter weight, it's easier to maintain good form, which means more effective targeting of the muscle. I find this concept absolutely fascinating. Because it shows proof that you CAN build muscle very effectively with light weights.
What's the best way to put this concept to work? You could very easily put together a workout based on higher rep sets and see good results, taking advantage of this concept.
Thursday, November 01, 2018
5 Myths About Plant-Based Proteins
by Richard LaFountain, MS, CISSN
Protein doesn’t have to come from animals to be effective. Here are 5 common myths about plant-based proteins! In the world of strength training, few things appear to be as misunderstood as vegetarian diets. In fact, some gym-goers will claim the two just don't go together. Say the word "vegan" and most lifters will laugh you out of the gym.
Most of the misinformation comes from the belief that plant-based foods don't provide enough protein to stimulate muscle growth, so they have no place in a strength builder's diet. Other skeptics claim using plant-based proteins will cause guys to grow man boobs or cause you to fail a drug test. Some of this may sound silly to you, but let's face it, plant-based proteins have been picked on by members of the gym community for quite some time now.
Blame it on a general lack of knowledge, or the popularity of several myths about plant-based foods, but soy, rice, and hemp have been given the cold shoulder by many. Whey and casein may always reign supreme when it comes to popular protein powders, but it's time to learn the truth behind these five plant-based myths and see if it's worth your while to add them into your diet.
Myth 1: Soy Will Give You Man Boobs: This is the myth that refuses to die among lifters. Soy protein has been sworn off by many in the bodybuilding community for fear it may lead to an increase in breast tissue and a more feminine appearance. The thinking goes like this: Unlike whey or casein, soy contains phytoestrogens, plant compounds that have a similar structure and function to estrogen.
Yes, it's true that gynecomastia, or swollen male breast tissue, is associated with an imbalance between the hormones estrogen and testosterone. But here's the catch: phytoestrogens don't actually have a direct impact on estrogen levels unless you consume them in really, really large quantities. And even then, it's questionable. In fact, a 2010 study published in Fertility and Sterility concluded that high levels of phytoestrogens did not cause gynecomastia or any other feminizing effects in healthy men.[1]
For now, there is no research showing that soy has a feminizing effect, so rest easy knowing you won't be growing moobs anytime soon if you eat some tofu or have a soy-based protein smoothie. And if you're still looking for a reason to include soy in your diet, there are several studies that have shown a lower incidence of cancer—specifically breast, colon, and prostate—in those countries that have a higher soy-consumption rate.[2-4]
Myth 2: Pea Is A Complete Protein Source: You've probably heard that plant-based proteins (with the exception of soy) are incomplete proteins, meaning they don't contain enough of the essential amino acids to maximally stimulate protein synthesis. So why is pea protein sometimes described as a complete protein source? It has something to do with the fact that the essential amino-acid profile of pea protein nearly matches that of common animal sources that are complete proteins—nearly, but not completely.
While pea protein does in fact contain all nine essential amino acids, three of the amino acids, methionine, tryptophan, and valine, are very low in quantity. Because of this, pea is for all intents and purposes an incomplete protein and should normally be paired with a complementary protein, like brown rice protein, to be nutritionally more complete. Here's the good news: Most pea protein powders available on the market are already mixed with brown rice protein, giving you a gluten-free, non-dairy complete protein that tends to mix more easily in water than pea protein alone. Because let's face it, no one enjoys a clumpy smoothie!
Myth 3: Incomplete Proteins Have No Benefit At All: This seems to go against what I just wrote, but hear me out. Although rice protein, like most other plant proteins, lacks specific essential amino acids, there is research supporting its use to stimulate muscle protein synthesis, in addition to a number of other health benefits.
A study published in Nutrition Journal in 2013 specifically studied rice protein isolate supplementation in comparison to whey protein. Rice protein was associated with improvements in body composition, strength, and power comparable to the whey protein isolate supplementation.[5] Surprising, right? So yes, you should have all the essential amino acids present and accounted for in ample doses most of the time. But it's also true that nearly all of us are getting plenty of amino acids in our diet throughout the day. So don't fear the occasional incomplete protein! Additionally, although the research on rice protein supplementation is limited, it's often lower in cholesterol and sodium than animal protein sources like whey and may be a heart-healthy alternative for individuals watching their blood pressure.
Myth 4: Hemp Protein Will Make You Fail A Drug Test: In the spirit of "there are no dumb questions except the ones that don't get asked," I won't ridicule anyone for wondering this. But rest assured, you won't fail a drug test after drinking hemp protein powder. And no, you can't get high from drinking it either.
Although hemp and marijuana both come from the same plant, Cannabis sativa L., industrial hemp contains only 0.3-1.5 percent tetrahydrocannabinoids (THC), the intoxicating ingredients that make you high. That's not nearly enough to feel anything or get a reading. And not only are the THC levels in hemp foods barely measurable, hemp contains a relatively high percentage of another cannabinoid, cannabidiol (CBD), that actually blocks the marijuana high.[6,7]
Hemp protein may not be a complete protein on its own, but it does offer up some unique benefits. For one, hemp protein powder has high digestibility, which means that the bioavailability is above average, allowing your body to make quicker use of the amino acids. Hemp protein powder is also higher in fiber and omega-3s than pretty much any other protein, which could offer up additional health and weight-loss benefits. One other benefit you might not know: The oiliness of the hemp seed naturally deters insects and pests, which may help you reduce your exposure to toxic insecticides or pesticides.
Myth 5: Plant-Based Protein Is High In Carbohydrates: Many common vegetarian and vegan protein sources come from grains and legumes, which are higher in carbohydrates compared to meat and dairy. People who consume protein powder usually want to add protein to their diet, not additional carbohydrates. This is especially true for anyone following a low-carbohydrate or Keto diet—can't waste those precious carbs on a shake! This belief leads them to disregard plant-based proteins without ever looking at the label to check the accuracy of their assumptions.
The truth is, although plant sources like rice are often categorized as relatively high-carbohydrate foods, they can be a great source of vegetable protein. When they get manufactured into protein supplements, the carbohydrates in these high-protein grains are largely eliminated, while the amino-acid profile is improved. This is also true for quinoa, lentil, and chickpea proteins.
Here's how some of the most popular brands on the market stack up in grams of protein per serving:
· SAN Rawfusion : 21 g, carbs 5 g
· MRM Veggie Elite : 24 g, carbs 5 g
· Vega Sport Performance Protein : 30 g, carbs 5 g
· NOW Pea Protein : 24 g, carbs 1 g
· NutraFusion PlantFusion Protein: 21 g, carbs 4 g
· Gardenia Vegan Protein : 20 g, carbs 7 g
· Garden of Life Raw Organic Protein: 17 g, carbs 3 g
Most of the popular whey protein powders on the market contain at least 3 grams of carbs to go along with their 20 or so grams of protein, so the playing field is pretty close to level. Given that many plant-based proteins also bring a broader array of crucial nutrients to your bottle than a whey smoothie does for the same calorie total, the competition is a lot closer than you might think.
The takeaway : Don't fear vegetable or vegan protein! It has a lot to offer you, and the downsides are exaggerated.
References
1. Hamilton-Reeves, J. M., Vazquez, G., Duval, S. J., Phipps, W. R., Kurzer, M. S., & Messina, M. J. (2010). Clinical studies show no effects of soy protein or isoflavones on reproductive hormones in men: results of a meta-analysis. Fertility and Sterility, 94(3), 997-1007.
2. Messina, M. J., Persky, V., Setchell, K. D., & Barnes, S. (1994). Soy intake and cancer risk: a review of the in vitro and in vivo data. Nutrition and Cancer, 21(2), 113-131.
3. Trock, B. J., Hilakivi-Clarke, L., & Clarke, R. (2006). Meta-analysis of soy intake and breast cancer risk. Journal of the National Cancer Institute, 98(7), 459-471.
4. Badger, T. M., Ronis, M. J., Simmen, R. C., & Simmen, F. A. (2005). Soy protein isolate and protection against cancer. Journal of the American College of Nutrition, 24(2), 146S-149S.
5. Ross, S. A., Mehmedic, Z., Murphy, T. P., & El Sohly, M. A. (2000). GC-MS analysis of the total delta-9-thc content of both drug-and fiber-type cannabis seeds. Journal of Analytical Toxicology, 24(8), 715-717.
6. Holler, J. M., Bosy, T. Z., Dunkley, C. S., Levine, B., Past, M. R., & Jacobs, A. (2008). Delta-9-Tetrahydrocannabinol content of commercially available hemp products. Journal of Analytical Toxicology, 32(6), 428-432.
7. Joy, J. M., Lowery, R. P., Wilson, J. M., Purpura, M., De Souza, E. O., Wilson, S. M., ... & Jäger, R. (2013). The effects of 8 weeks of whey or rice protein supplementation on body composition and exercise performance. Nutrition Journal, 12(1), 1.
About the Author: Richard LaFountain, MS, CISSN Richard LaFountain is a Certified Strength and Conditioning Specialist (CSCS) through the National Strength and Conditioning Association.
Protein doesn’t have to come from animals to be effective. Here are 5 common myths about plant-based proteins! In the world of strength training, few things appear to be as misunderstood as vegetarian diets. In fact, some gym-goers will claim the two just don't go together. Say the word "vegan" and most lifters will laugh you out of the gym.
Most of the misinformation comes from the belief that plant-based foods don't provide enough protein to stimulate muscle growth, so they have no place in a strength builder's diet. Other skeptics claim using plant-based proteins will cause guys to grow man boobs or cause you to fail a drug test. Some of this may sound silly to you, but let's face it, plant-based proteins have been picked on by members of the gym community for quite some time now.
Blame it on a general lack of knowledge, or the popularity of several myths about plant-based foods, but soy, rice, and hemp have been given the cold shoulder by many. Whey and casein may always reign supreme when it comes to popular protein powders, but it's time to learn the truth behind these five plant-based myths and see if it's worth your while to add them into your diet.
Myth 1: Soy Will Give You Man Boobs: This is the myth that refuses to die among lifters. Soy protein has been sworn off by many in the bodybuilding community for fear it may lead to an increase in breast tissue and a more feminine appearance. The thinking goes like this: Unlike whey or casein, soy contains phytoestrogens, plant compounds that have a similar structure and function to estrogen.
Yes, it's true that gynecomastia, or swollen male breast tissue, is associated with an imbalance between the hormones estrogen and testosterone. But here's the catch: phytoestrogens don't actually have a direct impact on estrogen levels unless you consume them in really, really large quantities. And even then, it's questionable. In fact, a 2010 study published in Fertility and Sterility concluded that high levels of phytoestrogens did not cause gynecomastia or any other feminizing effects in healthy men.[1]
For now, there is no research showing that soy has a feminizing effect, so rest easy knowing you won't be growing moobs anytime soon if you eat some tofu or have a soy-based protein smoothie. And if you're still looking for a reason to include soy in your diet, there are several studies that have shown a lower incidence of cancer—specifically breast, colon, and prostate—in those countries that have a higher soy-consumption rate.[2-4]
Myth 2: Pea Is A Complete Protein Source: You've probably heard that plant-based proteins (with the exception of soy) are incomplete proteins, meaning they don't contain enough of the essential amino acids to maximally stimulate protein synthesis. So why is pea protein sometimes described as a complete protein source? It has something to do with the fact that the essential amino-acid profile of pea protein nearly matches that of common animal sources that are complete proteins—nearly, but not completely.
While pea protein does in fact contain all nine essential amino acids, three of the amino acids, methionine, tryptophan, and valine, are very low in quantity. Because of this, pea is for all intents and purposes an incomplete protein and should normally be paired with a complementary protein, like brown rice protein, to be nutritionally more complete. Here's the good news: Most pea protein powders available on the market are already mixed with brown rice protein, giving you a gluten-free, non-dairy complete protein that tends to mix more easily in water than pea protein alone. Because let's face it, no one enjoys a clumpy smoothie!
Myth 3: Incomplete Proteins Have No Benefit At All: This seems to go against what I just wrote, but hear me out. Although rice protein, like most other plant proteins, lacks specific essential amino acids, there is research supporting its use to stimulate muscle protein synthesis, in addition to a number of other health benefits.
A study published in Nutrition Journal in 2013 specifically studied rice protein isolate supplementation in comparison to whey protein. Rice protein was associated with improvements in body composition, strength, and power comparable to the whey protein isolate supplementation.[5] Surprising, right? So yes, you should have all the essential amino acids present and accounted for in ample doses most of the time. But it's also true that nearly all of us are getting plenty of amino acids in our diet throughout the day. So don't fear the occasional incomplete protein! Additionally, although the research on rice protein supplementation is limited, it's often lower in cholesterol and sodium than animal protein sources like whey and may be a heart-healthy alternative for individuals watching their blood pressure.
Myth 4: Hemp Protein Will Make You Fail A Drug Test: In the spirit of "there are no dumb questions except the ones that don't get asked," I won't ridicule anyone for wondering this. But rest assured, you won't fail a drug test after drinking hemp protein powder. And no, you can't get high from drinking it either.
Although hemp and marijuana both come from the same plant, Cannabis sativa L., industrial hemp contains only 0.3-1.5 percent tetrahydrocannabinoids (THC), the intoxicating ingredients that make you high. That's not nearly enough to feel anything or get a reading. And not only are the THC levels in hemp foods barely measurable, hemp contains a relatively high percentage of another cannabinoid, cannabidiol (CBD), that actually blocks the marijuana high.[6,7]
Hemp protein may not be a complete protein on its own, but it does offer up some unique benefits. For one, hemp protein powder has high digestibility, which means that the bioavailability is above average, allowing your body to make quicker use of the amino acids. Hemp protein powder is also higher in fiber and omega-3s than pretty much any other protein, which could offer up additional health and weight-loss benefits. One other benefit you might not know: The oiliness of the hemp seed naturally deters insects and pests, which may help you reduce your exposure to toxic insecticides or pesticides.
Myth 5: Plant-Based Protein Is High In Carbohydrates: Many common vegetarian and vegan protein sources come from grains and legumes, which are higher in carbohydrates compared to meat and dairy. People who consume protein powder usually want to add protein to their diet, not additional carbohydrates. This is especially true for anyone following a low-carbohydrate or Keto diet—can't waste those precious carbs on a shake! This belief leads them to disregard plant-based proteins without ever looking at the label to check the accuracy of their assumptions.
The truth is, although plant sources like rice are often categorized as relatively high-carbohydrate foods, they can be a great source of vegetable protein. When they get manufactured into protein supplements, the carbohydrates in these high-protein grains are largely eliminated, while the amino-acid profile is improved. This is also true for quinoa, lentil, and chickpea proteins.
Here's how some of the most popular brands on the market stack up in grams of protein per serving:
· SAN Rawfusion : 21 g, carbs 5 g
· MRM Veggie Elite : 24 g, carbs 5 g
· Vega Sport Performance Protein : 30 g, carbs 5 g
· NOW Pea Protein : 24 g, carbs 1 g
· NutraFusion PlantFusion Protein: 21 g, carbs 4 g
· Gardenia Vegan Protein : 20 g, carbs 7 g
· Garden of Life Raw Organic Protein: 17 g, carbs 3 g
Most of the popular whey protein powders on the market contain at least 3 grams of carbs to go along with their 20 or so grams of protein, so the playing field is pretty close to level. Given that many plant-based proteins also bring a broader array of crucial nutrients to your bottle than a whey smoothie does for the same calorie total, the competition is a lot closer than you might think.
The takeaway : Don't fear vegetable or vegan protein! It has a lot to offer you, and the downsides are exaggerated.
References
1. Hamilton-Reeves, J. M., Vazquez, G., Duval, S. J., Phipps, W. R., Kurzer, M. S., & Messina, M. J. (2010). Clinical studies show no effects of soy protein or isoflavones on reproductive hormones in men: results of a meta-analysis. Fertility and Sterility, 94(3), 997-1007.
2. Messina, M. J., Persky, V., Setchell, K. D., & Barnes, S. (1994). Soy intake and cancer risk: a review of the in vitro and in vivo data. Nutrition and Cancer, 21(2), 113-131.
3. Trock, B. J., Hilakivi-Clarke, L., & Clarke, R. (2006). Meta-analysis of soy intake and breast cancer risk. Journal of the National Cancer Institute, 98(7), 459-471.
4. Badger, T. M., Ronis, M. J., Simmen, R. C., & Simmen, F. A. (2005). Soy protein isolate and protection against cancer. Journal of the American College of Nutrition, 24(2), 146S-149S.
5. Ross, S. A., Mehmedic, Z., Murphy, T. P., & El Sohly, M. A. (2000). GC-MS analysis of the total delta-9-thc content of both drug-and fiber-type cannabis seeds. Journal of Analytical Toxicology, 24(8), 715-717.
6. Holler, J. M., Bosy, T. Z., Dunkley, C. S., Levine, B., Past, M. R., & Jacobs, A. (2008). Delta-9-Tetrahydrocannabinol content of commercially available hemp products. Journal of Analytical Toxicology, 32(6), 428-432.
7. Joy, J. M., Lowery, R. P., Wilson, J. M., Purpura, M., De Souza, E. O., Wilson, S. M., ... & Jäger, R. (2013). The effects of 8 weeks of whey or rice protein supplementation on body composition and exercise performance. Nutrition Journal, 12(1), 1.
About the Author: Richard LaFountain, MS, CISSN Richard LaFountain is a Certified Strength and Conditioning Specialist (CSCS) through the National Strength and Conditioning Association.
Thought Crimes - Jordan Peterson and the Meaning of the Meaning of Life
By Stephen Beckner
“To fail as a poet is to accept somebody else’s description of oneself.”
“When I use a word, it means just what I choose it to mean — neither more nor less.”
Like most writers, I exact my revenge upon the Pitiless Universe by pressing its most chaotic intrusions into the service of story. The useless death of my car’s transmission, say, finds fresh purpose as a plot device to keep Frank Everyman in Lonelytown long enough to fall for Miss Adventure. The annoying tic of that adjuster denying my insurance claim gets redeployed as the poker tell of a disgraced CEO tossing his dad’s Rolex into the pot. But making the world right through story isn’t always fun and games. We writers have a responsibility to get it right. Which is why I’m so vexed about what to do with Jordan Peterson. I fear he’s beginning to look like a character who doesn’t know what story he’s in.
Before the YouTube and podcast phenom that goes by the brand name Jordan Peterson was dubbed “the most influential public intellectual in the Western world right now,” by New York Times columnist David Brooks (quoting Tyler Cowen), there was Jordan Peterson, the obscure if yeasty University of Toronto professor of psychology who taught a popular class based on his then little known book Maps of Meaning. These increasingly appear to be distinct creatures, though one clearly gave rise to the other.
I began to hear about Peterson during his metamorphosis from the latter to the former, when his one-man storming of the ramparts of Canadian PC culture, a cause for which he appeared fully prepared to martyr himself personally and professionally, began to make waves beyond the campus. To the surprise of many, his irresistibly YouTubeable confrontations with transgender rights activists and subsequent television interviews, in which he likened identity politics to “murderous Marxist ideology,” resulted not in his relegation to obscurity, but in a brassy new international platform. And if what I witnessed at the Fred Kalvi Theater at the end of June is any measure, he has put it to extraordinary use.
But I don’t want to get ahead of myself. I first want to tell you my impression of Jordan Peterson before he told his Patreon supporters that he feared he would lose his tenure, to which they responded to the tune of $80,000 a month. Before followers from around the world began to (a) proclaim their deep reverence for the transformational power of his lectures and (b) mercilessly troll anyone who didn’t. Before his recently published bootstrapper’s hymnal 12 Rules for Life: An Antidote to Chaos became an international bestseller spawning what his people call a “live tour”. Before the infamous Cathy Newman interview2 that convinced his detractors that a cordon sanitaire must be established around the dangerous ideological vector Peterson personifies.
I should probably tread lightly here, because these days in polite circles one does not simply express positive opinions about Jordan Peterson. You have to pre-apologize by way of caveats, extenuating circumstances, special pleading, etc. I fear I may resort to all of these before this article is finished but back then, when I began to listen to Peterson’s podcasts and YouTube lectures, he struck me mostly as a rather brilliant-ish fellow who had given a great deal more thought to what constitutes a life worth living than most, and had come up with some answers that he felt were worth sharing. I want to like him, and so should you. Anyone who travels far enough on a narrow enough road becomes an interesting human being because they will eventually come to a place where few others are.
And now, because I’m polite by nature, I feel the urge to apologize for the previous positive statement by pointing out that many of the answers Peterson provides are unfalsifiable assertions or outright speculation presented as common knowledge or as founded upon allegedly inescapable Darwinian realities. But again this was back then, and back then I was perfectly willing to listen to Peterson being wrong, or even sometimes not-even-wrong, and not because there was no stigma attached, but because he could be terribly, frighteningly right in nearly equal measure. […]
Tuesday, October 16, 2018
Ask the Ageless Lifter: What’s the Most Important Muscle Group?
by Charles Staley
Where should your priorities start in the gym? Our Expert on training for older lifters says it all starts with a single muscle group that can have the most impact on body composition, quality of life, and overall functionality.
Q: Are there any muscles or muscle groups that older lifters need to pay extra or special attention to? This is great question, and no, it's not an easy one to answer. The most accurate and useful answer will vary from individual to individual, depending on their lifestyle and injury history, of course. For example, if your posture is terrible and you're in constant back pain, well, that's the most important thing to fix! But generally, I believe leg musculature should be prioritized above all else. I have a few different reasons for this opinion.
1). Self-Sufficiency: First and perhaps foremost, healthy and strong legs are what allow you to be ambulatory and, hence, self-sufficient. While a bum shoulder isn't any fun either, a bad hip or knee has much more impact on your overall quality of life. By developing and maintaining good glute, hamstring, and quadriceps strength, you're much more likely to keep these important joints healthy and well-functioning.
Speaking of ambulation, a strong lower body helps you safely navigate your environment. A few months ago, I was walking into the grocery store wearing flip flops, and it had been raining earlier, so my feet were wet. As I approached the slick tile flooring inside, I remember thinking that I should be careful, but despite that awareness, I slipped and fell anyway.
I was fine as it turned out—more embarrassed than anything else—but it was the first time I'd fallen in years, and it struck me as a much more significant event than times I had fallen in my 20s. Bear in mind, I'm a guy who was in the best shape of my life at 55, lifts regularly, and has even competed in powerlifting in the not-distant past. But a single fall definitely got my attention and made me think about what could have happened.
I was grateful for being strong enough to minimize the effects of the fall, but also aware that a similar fall when I'm 70 or 80 would potentially be a serious event. The stronger your legs are, the more steady you'll be on your feet in challenging circumstances, and even if you do slip and fall, you'll be more likely to emerge unscathed.
2). Leg Strength Provides "Margin" Here's an analogy I often share with clients: Think about rising up from a chair, which is essentially a bodyweight squat. Next, imagine two individuals doing that with loaded barbells on their back, which is basically a box squat. One can barely squat 350 pounds while the other can barely squat 50. Obviously, the 50-pound squatter only has 50 pounds of margin between his current capacity and being unable to rise from a chair while the 350-pound squatter, is much further away from being incapacitated.
To be clear, this isn't necessarily a reason to chase limit strength forever, though. It's not necessarily better to become a 700-pound squatter, because the orthopedic costs of getting that strong would likely outweigh the benefits. And when you have that many pounds on your back, you're only a split second from being incapacitated at any particular time.
3). Strong Legs Can Make Everything Stronger The leg muscles, particularly the calves, believe it or not—are sometimes called your body's "second heart" because they help to return circulating blood back to the heart. The stronger and more muscular your legs are, the better they can serve in this role.
If done correctly, strength training your legs will improve not only strength and size, but also mobility, all of which translates to healthier knees, hips, and lumbar spine. As an example, properly-performed RDL's can play a significant role in lengthening the hamstrings, which helps to bulletproof your lower back, because you'll be able to perform squat, hinge, and lunge patterns without flexing your lumbar spine. Similarly, performing full-range squats promotes improved ankle range of motion, and when the ankles move freely, the knees, hips, and spine are spared compensatory adjustments.
4). Leg Training Builds Muscle and Burns Calories! Given their (at least
potentially) significant size, the leg muscles have a strong contribution to overall metabolic rate, and by extension, your body composition. Leg-powered activities also tend to burn the most calories, and have the potential to send the most powerful anabolic signals throughout your body.
Put another way, some curls may help you add a bit of muscle to your arms. But squats along with curls will set you up for not only bigger arms, but a leaner, more muscular physique from head to toe. It's no coincidence that I like to put the leg work first thing in full-body workouts. It's the main course! You can see an example of what that style of training looks like in my article "This Is Full-Body Training Done Right."
5). Don't Forget You Have Choices! One final note about leg-training strategy, especially for older lifters: If you have good orthopedic health and relatively normal proportions, you'll have the benefit of at least two different "ground management" strategies—hinging from the hips, and squatting. On the other hand, if your knees are shot, you'll get more reward and less risk from hip hinging, so embrace that, and get good at it. Bad hips or back? Front-loaded squats and lunges may be more your speed than deadlifts or barbell back squats.
Having a full arsenal of movement substitutions, like my friend John Rusin offers up in his guide Unstoppable: The Ultimate Guide to Training Through Injury, is a no-brainer.
My big point here is, do what you can to improve your strength, mobility, and muscle mass, but within reason. If you have arthritic knees, sure, do your best to maintain your strength and mobility, but don't set a goal of squatting 400 pounds. Even if you manage to accomplish it, the risks are too great. Similarly, if you have a herniated lumbar disk, ease up on those heavy deadlifts, as much as I hate to be the bearer of bad news.
Especially when you're older, smart training isn't only about improving. Sometimes it's also about damage control. When considering your training goals, think not only about the benefits, but also the costs.
Keep moving forward a little at a time, and just as importantly, look to minimize the amount of time you spend moving backward!
Where should your priorities start in the gym? Our Expert on training for older lifters says it all starts with a single muscle group that can have the most impact on body composition, quality of life, and overall functionality.
Q: Are there any muscles or muscle groups that older lifters need to pay extra or special attention to? This is great question, and no, it's not an easy one to answer. The most accurate and useful answer will vary from individual to individual, depending on their lifestyle and injury history, of course. For example, if your posture is terrible and you're in constant back pain, well, that's the most important thing to fix! But generally, I believe leg musculature should be prioritized above all else. I have a few different reasons for this opinion.
1). Self-Sufficiency: First and perhaps foremost, healthy and strong legs are what allow you to be ambulatory and, hence, self-sufficient. While a bum shoulder isn't any fun either, a bad hip or knee has much more impact on your overall quality of life. By developing and maintaining good glute, hamstring, and quadriceps strength, you're much more likely to keep these important joints healthy and well-functioning.
Speaking of ambulation, a strong lower body helps you safely navigate your environment. A few months ago, I was walking into the grocery store wearing flip flops, and it had been raining earlier, so my feet were wet. As I approached the slick tile flooring inside, I remember thinking that I should be careful, but despite that awareness, I slipped and fell anyway.
I was fine as it turned out—more embarrassed than anything else—but it was the first time I'd fallen in years, and it struck me as a much more significant event than times I had fallen in my 20s. Bear in mind, I'm a guy who was in the best shape of my life at 55, lifts regularly, and has even competed in powerlifting in the not-distant past. But a single fall definitely got my attention and made me think about what could have happened.
I was grateful for being strong enough to minimize the effects of the fall, but also aware that a similar fall when I'm 70 or 80 would potentially be a serious event. The stronger your legs are, the more steady you'll be on your feet in challenging circumstances, and even if you do slip and fall, you'll be more likely to emerge unscathed.
2). Leg Strength Provides "Margin" Here's an analogy I often share with clients: Think about rising up from a chair, which is essentially a bodyweight squat. Next, imagine two individuals doing that with loaded barbells on their back, which is basically a box squat. One can barely squat 350 pounds while the other can barely squat 50. Obviously, the 50-pound squatter only has 50 pounds of margin between his current capacity and being unable to rise from a chair while the 350-pound squatter, is much further away from being incapacitated.
To be clear, this isn't necessarily a reason to chase limit strength forever, though. It's not necessarily better to become a 700-pound squatter, because the orthopedic costs of getting that strong would likely outweigh the benefits. And when you have that many pounds on your back, you're only a split second from being incapacitated at any particular time.
3). Strong Legs Can Make Everything Stronger The leg muscles, particularly the calves, believe it or not—are sometimes called your body's "second heart" because they help to return circulating blood back to the heart. The stronger and more muscular your legs are, the better they can serve in this role.
If done correctly, strength training your legs will improve not only strength and size, but also mobility, all of which translates to healthier knees, hips, and lumbar spine. As an example, properly-performed RDL's can play a significant role in lengthening the hamstrings, which helps to bulletproof your lower back, because you'll be able to perform squat, hinge, and lunge patterns without flexing your lumbar spine. Similarly, performing full-range squats promotes improved ankle range of motion, and when the ankles move freely, the knees, hips, and spine are spared compensatory adjustments.
4). Leg Training Builds Muscle and Burns Calories! Given their (at least
potentially) significant size, the leg muscles have a strong contribution to overall metabolic rate, and by extension, your body composition. Leg-powered activities also tend to burn the most calories, and have the potential to send the most powerful anabolic signals throughout your body.Put another way, some curls may help you add a bit of muscle to your arms. But squats along with curls will set you up for not only bigger arms, but a leaner, more muscular physique from head to toe. It's no coincidence that I like to put the leg work first thing in full-body workouts. It's the main course! You can see an example of what that style of training looks like in my article "This Is Full-Body Training Done Right."
5). Don't Forget You Have Choices! One final note about leg-training strategy, especially for older lifters: If you have good orthopedic health and relatively normal proportions, you'll have the benefit of at least two different "ground management" strategies—hinging from the hips, and squatting. On the other hand, if your knees are shot, you'll get more reward and less risk from hip hinging, so embrace that, and get good at it. Bad hips or back? Front-loaded squats and lunges may be more your speed than deadlifts or barbell back squats.
Having a full arsenal of movement substitutions, like my friend John Rusin offers up in his guide Unstoppable: The Ultimate Guide to Training Through Injury, is a no-brainer.
My big point here is, do what you can to improve your strength, mobility, and muscle mass, but within reason. If you have arthritic knees, sure, do your best to maintain your strength and mobility, but don't set a goal of squatting 400 pounds. Even if you manage to accomplish it, the risks are too great. Similarly, if you have a herniated lumbar disk, ease up on those heavy deadlifts, as much as I hate to be the bearer of bad news.
Especially when you're older, smart training isn't only about improving. Sometimes it's also about damage control. When considering your training goals, think not only about the benefits, but also the costs.
Keep moving forward a little at a time, and just as importantly, look to minimize the amount of time you spend moving backward!
Wednesday, October 10, 2018
Dr. Debra Lieberman — That’s Disgusting! Objection: Disgust, Morality and the Law
Why do we consider incest wrong, even when it occurs between consenting adults unable to have children? Why are words that gross us out more likely to be deemed “obscene” and denied the protection of the First Amendment? In a world where a gruesome photograph can decisively influence a jury and homosexual behavior is still condemned by some as “unnatural,” it is worth asking: is our legal system really governed by the power of reason? Or do we allow a primitive human emotion, disgust, to guide us in our lawmaking? In this wide-ranging conversation Dr. Lieberman considers disgust and its impact on the legal system to show why the things that we find stomach-turning so often become the things that we render unlawful. Shedding light on the evolutionary and psychological origins of disgust, she reveals how ancient human intuitions about what is safe to eat or touch, or who would make an advantageous mate, have become co-opted by moral systems designed to condemn behavior and identify groups of people ripe for marginalization. Over time these moral stances have made their way into legal codes, and disgust has thereby served as the impetus for laws against behaviors almost universally held to be “disgusting” (corpse desecration, bestiality) — and as the implicit justification for more controversial prohibitions (homosexuality, use of pornography).
Watch or listen
Watch or listen
Joint Functions When We Move: Mobility & Stability
Human movement is an amazing orchestra of muscle contractions controlled by the central nervous system to create joint actions to accomplish specific tasks. The motor tasks can be as simple as raising a glass of water or as dynamic as an explosive golf swing.
When you look at all the muscle and joint actions the body is capable of, there are countless movement patterns that can be created. In order to allow the body to have such a vast amount of movement possibilities, the 10 main joints (listed below) of the human movement system have specific roles and responsibilities. Starting from the ground up the joints are:
When you look at all the muscle and joint actions the body is capable of, there are countless movement patterns that can be created. In order to allow the body to have such a vast amount of movement possibilities, the 10 main joints (listed below) of the human movement system have specific roles and responsibilities. Starting from the ground up the joints are:
- Foot
- Ankle
- Knee
- Hip
- Lumbar Spine
- Thoracic Spine
- Cervical Spine
- Shoulder
- Elbow
- Wrist
When evaluating the movement system, these joints can be categorized as either a stability- or mobility-based joint.
Mobility: The ability to move freely and easily,
Stability: The ability of the body to maintain postural equilibrium and support joints during movement.
When the joints are looked at individually, each joint can be classified by their main responsibility. Of course, every joint will have some overlap in roles, but each has a primary function.
Stability joints are the foot, knee, lumbar spine, cervical spine and elbow.
The mobility joints are the ankle, hip, thoracic spine, shoulder and wrist.
A clear pattern emerges in that the kinetic chain is a series of joints stacked on top of each other in an alternating pattern of stability then mobility. This sequence creates the ideal platform for dynamic human movement.
Unfortunately, a disruption in this pattern can occur, creating movement dysfunctions. The most common causes of this alternating pattern disruption include previous injury, chronic pattern overload, muscle imbalances or bony malalignments. When issues like this occur, it can affect the normal function of the joint. If the dysfunction is severe enough, the joint, or in many cases joints, will then begin to lose the ability to maintain their primary stability or mobility function. Quite often the joints that are stability-based become more mobile (less stable than they should be) and the joints that are mobility-based become more stable (more stiff, fixed in position than they should be).
When the joints within the kinetic chain lose their primary role due to dysfunction and change roles, human movement becomes compromised and the chance of injury increases significantly.
Mobility: The ability to move freely and easily,
Stability: The ability of the body to maintain postural equilibrium and support joints during movement.
When the joints are looked at individually, each joint can be classified by their main responsibility. Of course, every joint will have some overlap in roles, but each has a primary function.
Stability joints are the foot, knee, lumbar spine, cervical spine and elbow.
The mobility joints are the ankle, hip, thoracic spine, shoulder and wrist.
A clear pattern emerges in that the kinetic chain is a series of joints stacked on top of each other in an alternating pattern of stability then mobility. This sequence creates the ideal platform for dynamic human movement.
Unfortunately, a disruption in this pattern can occur, creating movement dysfunctions. The most common causes of this alternating pattern disruption include previous injury, chronic pattern overload, muscle imbalances or bony malalignments. When issues like this occur, it can affect the normal function of the joint. If the dysfunction is severe enough, the joint, or in many cases joints, will then begin to lose the ability to maintain their primary stability or mobility function. Quite often the joints that are stability-based become more mobile (less stable than they should be) and the joints that are mobility-based become more stable (more stiff, fixed in position than they should be).
When the joints within the kinetic chain lose their primary role due to dysfunction and change roles, human movement becomes compromised and the chance of injury increases significantly.
Wednesday, October 03, 2018
A Mysterious Change of Mind: Why Do People Die by Suicide?
Anthony Bourdain (age 61). Kate Spade (55). Robin Williams (63). Aaron Swartz (26). Junior Seau (43). Alexander McQueen (40). Hunter S. Thompson (67). Kurt Cobain (27). Sylvia Plath (30). Ernest Hemingway (61). Alan Turing (41). Virginia Woolf (59). Vincent van Gogh (37). By the time you finish reading this list of notable people who died by suicide, somewhere in the world another person will have done the same, about one every 40 seconds (around 800,000 a year), making suicide the 10th leading cause of death in the U.S. Why?
According to the prominent psychologist Jesse Bering of the University of Otago in New Zealand, in his authoritative book Suicidal: Why We Kill Ourselves (University of Chicago Press, 2018), “The specific issues leading any given person to become suicidal are as different, of course, as their DNA—involving chains of events that one expert calls ‘dizzying in their variety.’” Indeed, my short list above includes people with a diversity of ages, professions, personality and gender. Depression is commonly fingered in many suicide cases, yet most people suffering from depression do not kill themselves (only about 5 percent Bering says), and not all suicide victims were depressed. “Around 43 percent of the variability in suicidal behavior among the general population can be explained by genetics,” Bering reports, “while the remaining 57 percent is attributable to environmental factors.” Having a genetic predisposition for suicidality, coupled with a particular sequence of environmental assaults on one’s will to live, leads some people to try “to make the sh*t stop,” in the words of Winona Ryder’s character in the 1999 film Girl, Interrupted. […]
Collagen Protein: Is It What You Think?
Collagen supplements are everywhere! In news articles, television doctor shows, and all over your social media feed. Collagen has been all the rage for the past year and a half. No surprise that, as the demand for collagen keeps increasing, stores may have a hard time keeping this “magical” substance on their shelves.
But why? What is actually in this product, and is it really making a positive impact on your health? No doubt, the idea of a “do everything” miracle supplement that has the power to build our muscles, our joints, and even make us more beautiful, is certainly appealing!
What is collagen? Collagen is a tough, fibrous protein found in your hair, nails, bones, tendons, ligaments, and skin. It helps your skin stay toned and supple and it gives tendons and ligaments their toughness. As you age, your body begins producing less collagen, which is one reason why skin starts to sag and joints become achy and grumpy.
To further understand what collagen is and why companies have so many different health claims for it, we need to dissect what actually makes up collagen, what actually creates collagen protein?
The answer…amino acids. All proteins are created through the bonding of amino acids known as a peptide bond. Each individual protein has its own specific arrangement of the amino acids. This determines the type of protein and location in the body. Collagen itself is created by 4 specific amino acids, whereas most proteins contain 20. Collagen’s peptide bond contains the amino acids glycine, proline, hydroxyproline, and alanine.
Protein molecules are most often too large for our body to absorb in their whole form. As part of the digestion process, our body breaks the protein down into its individual amino acids, allowing for easy absorption and utilization. Each amino acid has its own biological function, and once absorbed, will perform that function.
Of course, there are a few other biochemical factors needed for the production and transit of collagen. Without fibroblasts, the assembly of collagen and its amino acid structure would not be possible. These cells produce certain enzymes and cofactors that are required for amino acids to construct collagen and all its components. Fibroblasts create the precursors necessary in collagen synthesis. The same way an auto mechanic might repair a car using different parts and tools, fibroblasts are the repairmen for collagen. They create different parts and structures to restore our collagen as a whole.
Along with amino acids, there are a myriad of vitamins, minerals and nutrients which are needed for the production of collagen. Fat soluble vitamins like A and D are necessary in aiding amino acid functions and for building collagen, as well as supporting the hydration and structure of cellular walls. Vitamin C and other antioxidants also have roles in the production and functionality of collagen as well as maintaining its strength. How well of these elements work together determine how well your body builds, hydrates, and protects its own collagen.
How Do Collagen Supplements Work? The collagen in our body is no doubt important and something that we want to build and protect, which led to the flood of collagen supplements popping up all over the place. Since plants do not make collagen, these supplements are produced from animal sources. In fact, collagen supplements begin as the waste products of industrial meat production. For the meat industry, collagen supplements have become a sudden and unexpected financial bonus. After the prime cuts of meat are sold as steaks and the sub-prime cuts are made into chicken nuggets or hot dogs, what's left? - the bones, cartilage, skins and other scraps. These animal parts are cracked, boiled, ground up and processed with high heat and chemicals to yield
something called gelatin —a waste product of meat production.
Over the years, the food companies figured out how to sell the gelatin as a filler ingredient to make everything from marshmallows to beauty creams. The newest market for gelatin is the supplement industry where it’s been further processed into collagen peptides (aka: protein fragments) and sold as an all-purpose elixir. Remarkably, some of these companies are selling tubs of this gelatin/collagen for over $40!
There is limited research to support whether or not the incomplete protein found in animal collagen is useful as a supplement. There are also the safety and ethical issues that go even deeper. Understanding that the key players in producing collagen are amino acids, vitamins, minerals, and antioxidants, will put you in a much better position toward improving collagen health within your body. It can potentially save you some hard-earned money too.
But why? What is actually in this product, and is it really making a positive impact on your health? No doubt, the idea of a “do everything” miracle supplement that has the power to build our muscles, our joints, and even make us more beautiful, is certainly appealing!
What is collagen? Collagen is a tough, fibrous protein found in your hair, nails, bones, tendons, ligaments, and skin. It helps your skin stay toned and supple and it gives tendons and ligaments their toughness. As you age, your body begins producing less collagen, which is one reason why skin starts to sag and joints become achy and grumpy.
To further understand what collagen is and why companies have so many different health claims for it, we need to dissect what actually makes up collagen, what actually creates collagen protein?
The answer…amino acids. All proteins are created through the bonding of amino acids known as a peptide bond. Each individual protein has its own specific arrangement of the amino acids. This determines the type of protein and location in the body. Collagen itself is created by 4 specific amino acids, whereas most proteins contain 20. Collagen’s peptide bond contains the amino acids glycine, proline, hydroxyproline, and alanine.
Protein molecules are most often too large for our body to absorb in their whole form. As part of the digestion process, our body breaks the protein down into its individual amino acids, allowing for easy absorption and utilization. Each amino acid has its own biological function, and once absorbed, will perform that function.Of course, there are a few other biochemical factors needed for the production and transit of collagen. Without fibroblasts, the assembly of collagen and its amino acid structure would not be possible. These cells produce certain enzymes and cofactors that are required for amino acids to construct collagen and all its components. Fibroblasts create the precursors necessary in collagen synthesis. The same way an auto mechanic might repair a car using different parts and tools, fibroblasts are the repairmen for collagen. They create different parts and structures to restore our collagen as a whole.
Along with amino acids, there are a myriad of vitamins, minerals and nutrients which are needed for the production of collagen. Fat soluble vitamins like A and D are necessary in aiding amino acid functions and for building collagen, as well as supporting the hydration and structure of cellular walls. Vitamin C and other antioxidants also have roles in the production and functionality of collagen as well as maintaining its strength. How well of these elements work together determine how well your body builds, hydrates, and protects its own collagen.
How Do Collagen Supplements Work? The collagen in our body is no doubt important and something that we want to build and protect, which led to the flood of collagen supplements popping up all over the place. Since plants do not make collagen, these supplements are produced from animal sources. In fact, collagen supplements begin as the waste products of industrial meat production. For the meat industry, collagen supplements have become a sudden and unexpected financial bonus. After the prime cuts of meat are sold as steaks and the sub-prime cuts are made into chicken nuggets or hot dogs, what's left? - the bones, cartilage, skins and other scraps. These animal parts are cracked, boiled, ground up and processed with high heat and chemicals to yield
something called gelatin —a waste product of meat production.
Over the years, the food companies figured out how to sell the gelatin as a filler ingredient to make everything from marshmallows to beauty creams. The newest market for gelatin is the supplement industry where it’s been further processed into collagen peptides (aka: protein fragments) and sold as an all-purpose elixir. Remarkably, some of these companies are selling tubs of this gelatin/collagen for over $40!
There is limited research to support whether or not the incomplete protein found in animal collagen is useful as a supplement. There are also the safety and ethical issues that go even deeper. Understanding that the key players in producing collagen are amino acids, vitamins, minerals, and antioxidants, will put you in a much better position toward improving collagen health within your body. It can potentially save you some hard-earned money too.
Subscribe to:
Posts (Atom)