Battle of the Bulge

According to the American Heart Association, about one in three American kids and teens id overweight or obese today, nearly triple the rate in 1963. A new report by the Trust for America's Health and the Robert Wood Johnson Foundation advises that if adult obesity rates continue on their current trajectories by 2030 13 states could have rates above 60 percent, 39 states above 50 percent and all 50 states above 44 percent.

A study published in tho International journal of obesity, based research at 10 universities points to the use of hormones in factory meat production as a major reason for this trend. Pesticides are another culprit; the average American is exposed to 10 to 13 different types each day via food beverages and drinking water, and nine out of 10 most commonly used are endocrine disputers linked to weight gain. Genetically modified U.S food crops also sprayed heavily with biocides. Findings presented at the 2007 annual meeting of the American Association for the Advancement of Science linked bisphenol A (BPA) - an industrial chemical contained in plastic soda, drinking and baby bottles - with abnormal estrogen function.

To win the battle of the bulge, Americans need to eat balanced diets and exercise regularly, but additional steps can further help : choose organic, grass fed meat instead of corn fed use glass instead of plastic containers for beverages and food storage, avoid canned food unless the label states BPA - free, and consume yogurt daily or take a high quality probiotic to help restore healthy intestinal flora.

Catabolism

Catobolism means breakdown this can be a positive or negative thing when it comes to building lean muscle mass - breaking down dietary fats and carbohydrates to provide energy is beneficial: the breakdown of muscle protein to energy is not. The state of being "catabolic" is the physiological state in which the body breaks down muscle mass for the nutrients (amino acids) it contains. The body enters a catabolic state when it doesn't have nutrients available to support the demands placed on it. This can happen after your workouts if you don't have a post workout shake and meal or while you sleep, when you aren't taking in any calories. You can't avoid catabolic states but you can make them shorter and less severe by following appropriate nutrition and supplementation protocols.

Nutty Way to Help Preserve Cognition

Walnut consumption is associated with better memory scores and cognitive function, according to the recent findings published in the journal of Alzheimer's Disease. In the prevencion con Dieta Mediterrnaea study, funded by the Spanish Ministry of Health, results show that a Mediterranean diet, supplemented with olive oil or one ounce of mixed nuts, half of which are walnuts is more beneficial than a low -fat diet when it comes to body weight, blood pressure, insulin resistance and systemic inflammation.

The nutrient - dense walnuts provide antioxidants and alpha - linolenic acid (ALA)  the plant based omega - 3 fatty acid. Both are key nutrients with inflammatory properties that help protect brain cells from the oxidative damage associated with cognitive decline.

Citrus Fruits Lower Risk of Stroke

Popular winter fruits like oranges and grapefruits come with an unexpected health benefit: eating them may lower the risk of ischemic strokes (clots) especially n woman according to a study reported in stroke, a journal of the American Heart Association. The researchers analysed 14 years of follow up data from the National Institutes of Health Nurses Health Study, which included 69,622 woman that reported their food intake every four years, including details on fruit and vegetable consumption. The study discovered that a high intake of flavanoids found in the greatest concentrations in oranges and grapefruit, was associated with a 19 percent lower risk of ischemic stroke.

In the study, the presence of flavanoids came primarily from oranges and orange juice (82 percent) and grapefruit juice (14 percent). However, the researchers recommended that consumers increase their citrus fruit intake rather than juice consumption to avoid the sugar in many commercial juices.

POWER UP FUEL FOR THE A.M.

For long lasting energy to carry through a busy day you need to start with a protein - packed breakfast. When combined with fiber, protein satisfies hunger and keeps you full until lunch. Research shows that those who eat breakfast are more likely to maintain a healthy weight too. A hearty and healthy breakfast is the way to go to get your day started on the right track.

Exercise for winter health

Regular exercise or meditation appears to be a good strategy for reducing respiratory infections such as colds and flu. Researchers drew that conclusion after studying a group of older adults during a full winter season in Wisconsin. The study found that participants who started a daily exercise routine had fewer respiratory infections and missed fewer days of work. Mindfulness meditation which focuses on paying attention to your body and emotions also led to protection against illness.

There was a 40 to 50 percent reduction in respiratory infections when people were given a flu vaccine, which is one of the most well proven and beneficial interventions that we have. It only protects at a level of 50 to 60 percent and only for few strains of the flu virus. 

Participants in the study were split into three groups a third did not change their habits a third took part in an eight week program of moderate exercise such as running on a treadmill or biking for 45 minutes a day, and a third practiced mindfulness meditation which included yoga, stretching and walking.