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.

Bananas improve endurance

Eating bananas during endurance sports training proved to be more beneficial than consuming sports drinks in a recent study. Trained cyclists consumed either a cup of a carbohydrate drink of a half of a banana every 15 minutes during 75 - kilometer simulated road race lasting up to three hours.

We found that not only was performance the same whether bananas or sports drinks were consumed there was several advantages to consuming bananas Bananas area a favorite source of energy for endurance recreational athletes. They're rich sources of potassium, fiber vitamin B6, and other nutrients. They also have a healthier blend of sugars compared to sports drinks.