Can You Turn Off Your Fat Genes?

You can’t change your genes, but you just might be able to change how they work in your body. And in the case of those that play a role in fat loss, pumping iron could be key.

In addition to affecting the genes in your muscles, resistance training also influences the genes in your fat, says a new study published in the European Journal of Applied Physiology. After subjecting participants to eight weeks of heavy resistance training, researchers found that the expression of two genes found in fat tissue decreased by around 20%. Participants also had a boost in muscle mass and fat burning, as well as a drop in the protein adiponectin, which plays a role in fat breakdown.

But…what exactly does gene expression mean, anyway? It’s actually pretty simple. Similar to how you’d consider the occasion and number of guests to plan the menu for a party, genes use information to create proteins that determine an organism’s characteristics. In this case, it appears that certain genes might be paying attention to the type of exercise that you do—and use that information to decide whether your body should burn fat or store it.

Researchers aren’t sure why, though. “We didn’t expect that the gene expression would decrease following resistance training, so it’s hard to explain the findings,” says lead study author Malin Alvehus. What they do know? The combination of strength training and cardio seems to encourage the body to use fat as fuel more than cardio alone. “So I think it can be a good idea to add resistance training to your exercise regimen to burn more fat and facilitate fat loss,” Alvehus says.

To start... have a look here.
Seven-minute High-intensity circuit training using body Weight, by the American College of Sports Medicine Health & Fitness.

The workout requires no more than a wall, a chair and seven minutes of your time.
However the experts say that you must be in pain when performing the regime in order to benefit. These 12 exercises use the body’s own weight to get the same amount of exercise as doing a long run and session of weight-training in just seven minutes. In the program the recovery is provided in part by a 10-second rest between exercises. This rest is extended by alternating the muscles used in each exercise. During eat set of exercises, the unexercised muscles have a moment to ‘catch their breath’, which makes the order of the exercises important. The exercises should be performed in rapid succession, allowing 30 seconds for each. But to get maximum benefits the intensity must hover at around and eight on what they term as the discomfort scale of 1 to 10.


Sources: http://www.foxnews.com/, http://www.prevention.com/, http://www.dailymail.co.uk/

Can you trick your metabolism into burning more calories?

Ready to have your mind blown? Pull up a chair and sit down. This is BIG news!
Many people carefully study food labels in a bid to determine if the product is fattening and unhealthy. And now, research suggests the content of the label could be almost as important as the content of the product itself.
This is because scientists found people’s metabolisms speed up when they believe they are consuming something very indulgent and high in calories – regardless of how fattening the product actually is. In contrast, our metabolisms slow down when they we eat something our bodies believe to be low in calories.

The milkshake study
Alia Crum, clinical psychologist with Columbia Business School in New York,  developed an experiment where two identical milkshakes were labeled as very different foods. One was labeled as a diet drink, with no fat or added sugars and only 140 calories. The other was labeled as an indulgent treat, loaded with sugar, fat and 620 calories.
In reality, the shakes had 380 calories each. They were identical aside from their labels.
The labels created expectations for the study participants. Just as you might read a label for a breakfast cereal and determine one might be better than the other, the 46 participants in this study made judgments on the milkshake they were consuming. It was this mindset that Crum believed had a significant impact on how the body responded to the milkshakes.

As a little scientific background, ghrelin is a hormone secreted in the digestive system in response to hunger. When ghrelin levels rise, it tells us that it’s time to eat and lowers metabolism just in case we have to wait a while before mealtime. After eating, ghrelin levels fall. Researchers have found that a full, satisfying meal causes ghrelin levels to plummet more significantly, ramping up metabolism to digest the bigger meal. Small snacks result in a more conservative drop and metabolism doesn’t fire up in the same way.
In the study, Mind over milkshakes: mindsets, not just nutrients, determine ghrelin response, Crum discovered ghrelin levels (and thusly metabolism) were directly related to what the participants thought they were eating. When they had the supposedly indulgent milkshake, ghrelin levels plummeted, and when they consumed what they thought was a lighter treat, the ghrelin response was far less dramatic.
In the past, scientists believed ghrelin response was related to the nutrients reaching the digestive system. But Crum’s research suggests that’s far from the entire story — that what we think about our food has a significant impact.

Bottom line
When we go into a meal or snack believing we are being deprived, our body responds accordingly, regardless of the content of the meal. But if we sit down to eat foods we believe are somehow “off limits” or far too loaded with calories to be healthy, our digestive system literally gobbles them up, responding with dramatic drops in ghrelin and a higher metabolism.
Perhaps the key to healthy weight management can be found in rethinking what it means to indulge or deprive. As a result, Dr Crum suggests that the best way for people to lose weight might be to eat food that is very low in calories but which they believe to be high in calories.

Want to lose weight? Plan your next vacation in a mountain resort!

Conventional wisdom holds that your chance of becoming obese depends mainly two obvious factors: your diet and how much exercise you get.
But recently, some scientists have been testing the notion that an entirely unrelated factor can play a role.

That's the conclusion of a new study by Air Force public health researcher Jameson Voss and others, published in the journal PLOS ONE. Rather than pointing to diet or exercise-related factors that have to do with high altitude (like, say, going hiking in the mountains), they point to the impact that low levels of oxygen can have on the body.
 

The evidence for it
Previous work has found that at higher altitudes — when less oxygen is present in the air — the human body produces higher levels of leptin, a hormone that reduces hunger.
Experiments have also shown that production of the hormones cholecystokinin (which also suppresses appetite) and norepinephrine (which reduces blood flow to the stomach, indirectly reducing hunger) also go up at high altitudes.
There's also the possibility that your body has to do more overall work just to sustain its normal activities with less oxygen present, causing it to burn more fat over time.

In the most recent study, a team of American researchers sought to investigate whether long-term residence at high altitude actually confers benefits in humans when it comes to losing weight. The study analyzed about 100,000 U.S. Army and Air Force servicemen and women, all with at least two years of service, from January 2006 to December 2012. During that time period, they moved between assignments at high altitude (1.2 miles above sea level or higher) and low altitude (0.6 miles or lower). All the participants had an overweight but not obese body mass index (BMI) equal to or less than 25, but no greater than 30.

The findings revealed overweight people serving at high altitudes had a 41% lower risk of progressing to obesity than those serving at low altitudes. This led the researchers to suggest high altitude residence predicts lower rates of new obesity diagnoses among overweight service members in the U.S. Army and Air Force.

“These results suggest that moving to high altitude would protect an overweight person from moving to obesity,” said, Dr. Jameson D. Voss, lead author of the study and a consultant with the United States Air Force School of Aerospace Medicine. The researchers speculate leptin and other hormones that are involved in appetite control rise at high altitudes, which may help explain the finding.

Naturally, there's still a lot more study to be done, but it does give researchers some...well, you know. Food for thought.

What do you think of this research? And do you live in a high altitude or a lower one?  

Sources: http://www.medicaldaily.com/, http://www.glamour.com/, http://www.vox.com/

The Best Diet? It Isn’t a Diet at All: It’s Just Real Food - Study Finds

What should you do to get back in shape this Summer? Try a paleo-diet, go vegan? How about the Mediterranean diet, or even experiment with a low-carb diet? It turns out, according to a study recently published in Annual Reviews by a highly credentialed medical expert, Dr. David Katz, that the best food – is REAL food.

A recent comparison of popular diets (yes, including the Paleo diet) found none to be a “best diet” for optimal health compared with a well-balanced and generally healthy approach to eating focused on real food. Low-carb, low-fat, low-glycemic, vegan, vegetarian, Paleo and Mediterranean diets were among those compared for their health benefits. But none seemed to be as effective in providing the health benefits as author and food expert Michael Pollan’s sage advice: Eat food, not too much, mostly plants.

We all have had inclinations of eating better – whether it was to cure ourselves from a serious disease like cancer or diabetes, or for more superficial reasons, like wanting to look better in a bathing suit, but real, and dramatic changes can happen in lifespan, and the reduction of chronic illness when we eat right. Study after study has compelled us to eat more nutritious foods, and now the latest compares all the ‘popular’ or ‘fad’ diets, and finds, unequivocally, that real food still wins.
Dr. David Katz works at Yale University’s Prevention Research Center, and he rebels against a sea of disinformation about what people should eat to be healthy. He looks down on of-the-moment diet fads and dangerous crazes that many of his contemporaries – even other doctors promote without sound reason. In a recent interview, he said “I don’t care which diet is best. I care about the truth.”

The study
Katz published his findings with colleague, Stephanie Meller in a paper titled, “Can We Say What Diet Is Best for Health?” They compared all the trend diets of the day: Low carb, low fat, low glycemic, Mediterranean, mixed/balanced (DASH), Paleolithic, vegan, and elements of other diets.
Katz says that despite the prevalent promotion of these diets in mainstream media, there are few studies proving they actually work:

“There have been no rigorous, long-term studies comparing contenders for best diet laurels using methodology that precludes bias and confounding. For many reasons, such studies are unlikely.”

Conversely, he found that:

“A diet of minimally processed foods close to nature, predominantly plants, is decisively associated with health promotion and disease prevention.”

Among the important points made by the article are these:

• Plant-based diets (non-GMO,organic, real plants, I might add) are nutritional powerhouses which support a wide variety of favorable health outcomes. These include lower rates of heart disease and cancer. These diets don’t just include fruits and vegetables, but real grains, nuts and seeds.

• Katz and Meller found that ‘low-fat’ diets are no better than diets high in real, healthful fats (not fake, man-made ones). The Mediterranean diet is only successful because it contains a lower omega-6 to omega-3 ratio than the typical American diet. Americans also rely far too much on unhealthy fats like trans-fats.

• Moderating meat intake, and alcohol improves health.

• Increasing natural fiber improves health, including, “defense against neurodegenerative disease and preservation of cognitive function, reduced inflammation, and defense against asthma.”

• Carbohydrate-selective diets are better than simply low-carb diets. Attention to glycemic index is important, but not the most important thing – since carrots, for example have a high glycemic index, but can cure cancer. Again, it goes back to eating real food.

• One of the most important points of the study was this one: “if Paleolithic eating is loosely interpreted to mean a diet based mostly on meat, no meaningful interpretation of health effects is possible.”
  

Katz is frustrated with the misinformation about how diet affects health:

“It’s not just linguistic, I really at times feel like crying, when I think about that we’re paying for ignorance with human lives . . . At times, I hate the people with alphabet soup after their names who are promising the moon and the stars with certainty. I hate knowing that the next person is already rubbing his or her hands together with the next fad to make it on the bestseller list.”

It’s a radical notion in today’s GMO-promoted, FDA-ignorant, pharmaceutical-pushing world, but real food can cure you.

Sources: http://www.theatlantic.com/, http://naturalrevolution.org/

Get Ready for Swimsuit Season in few moves! Read These Fitness Dos & Don’ts Before You Hit the Beach - Slideshow

Tank tops, shorts, and swimsuits… It’s May, which means you’ll have to peel off your winter clothes soon. While only you know what you’ve been hiding underneath all those layers, you’re not the only one who feels insecure this time of year.

Although you can safely lose only about 1 to 2 pounds of body fat a week, you can feel more confident by swimsuit season if you begin making changes today.

Slideshow


Sources: http://www.webmd.com/, http://thehormonedoctor.com/

Three cups of coffee a day could help keep diabetes away, scientists say

Drinking more coffee may slightly reduce your risk of diabetes, and people who drink three or more cups appear to be at the lowest risk of all, an American study has suggested.

The study
Researchers at Harvard University’s School of Public Health analysed data on more than 120,000 people’s coffee consumption over several years. For the study, the scientists analysed the results of three large US diet and lifestyle surveys involving health professionals. The diets of participants were assessed every four years by questionnaire and those developing Type 2 diabetes identified. In total, 7,269 cases were recorded.

Researchers found that those who increased their intake by more than a cup a day over a four-year period had an 11% lower chance of developing diabetes in the following years. Those who had consistently higher coffee consumption – of three or more cups a day – had a risk which was 37% lower than people who consistently drank one or fewer cups a day.

The findings
The American researchers, led by Professor of Nutrition Frank Hu, said: “Our findings demonstrate that change in coffee consumption is associated with both immediate and long-term diabetes risk. It appears to affect risk in a relatively short amount of time.”

The report said: “We observed that increasing coffee but not tea intake over a four-year period was associated with a lower Type 2 diabetes risk in the next four years. Decreasing coffee intake was associated with a higher Type 2 diabetes risk. These changes in risk were observed for caffeinated but not decaffeinated coffee and were independent of initial coffee consumption and changes in other diet and lifestyle factors.”

There was no evidence that tea consumption had an effect on diabetes risk but the researchers said this may have been because there were fewer people drinking tea or who altered their tea consumption.

Co-author Dr Shilpa Bhupathiraju said: “Our findings confirm those of previous studies that showed that higher coffee consumption was associated with lower Type 2 diabetes risk. Most importantly, they provide new evidence that changes in coffee consumption habit can affect Type 2 diabetes risk in a relatively short period of time.” She said that while exercise and maintaining a healthy diet were by far the best ways to cut the risk of type 2 diabetes, there were also “biologically plausible” theories as to why coffee might also help.
“Coffee has a lot of bio-active compounds, including chlorogenic acid, which we know improves glucose metabolism when tested in animals,” she said. “Coffee is also a rich source of magnesium, which is known to be associated with a  lower risk of type 2 diabetes. The biological plausibility is actually very strong.”

Current health advice suggests that around 400mg – roughly four mugs of instant coffee – is the safe limit for caffeine consumption, although pregnant women are advised to consume half that amount. The cups of coffee referred to in the study had roughly 100mg of caffeine.

Sources: http://www.sciencedaily.com/, http://www.newswise.com/, http://www.express.co.uk/, http://www.independent.co.uk/, http://www.thecrimson.com/

How seaweed could help us lose weight - study

Wouldn't it be great if we could eat what we want without putting on weight? It's seen by many as the Holy Grail of dieting and if it were possible it could transform the lives of those struggling with obesity.
Well, it appears that scientists at Newcastle University are close to achieving just that, and they are doing it using seaweed. It has long been known that seaweed has many healthy properties but this research has the potential to allow us to control weight gain as we eat. Researchers identified specific natural seaweed fibres called alginates that prevent the body absorbing fat.

Alginates – chemicals from seaweed – are already used in foods, such as stabilisers in jam and to maintain the head on a pint of beer.

However, their potential as a food supplement which prevents the absorption of fat is now being investigated. New research has identified the chemical properties of alginates which prevent fat from being digested, allowing experts to produce a league table of the most effective seaweeds.
If added to everyday foods these seaweeds could help curb the growing obesity problem.

The study

Researchers investigated the ability of alginate to reduce fat break-down by a digestive enzyme, pancreatic lipase. Blocking the action of the enzyme results in lower amounts of fat being absorbed by the body.

Lead scientist Professor Jeff Pearson, from the University of Newcastle's Institute for Cell and Molecular Biosciences, said: "We have already added alginate to bread and initial taste tests have been extremely encouraging. Now the next step is to carry out clinical trials to find out how effective they are when eaten as part of a normal diet."

The researchers found that alginates containing more of a sugar molecule called guluronate were best at blocking fat digestion. They compiled a list of the most promising seaweeds, including a brown sea kelp known as "tangle" or "cuvie", bladderwrack, and bull kelp.

Dr Matthew Wilcox, from Newcastle University, said: “The study shows that certain seaweeds can be used in the fight against obesity, in conjunction with a healthy diet and increase in exercise.” The five-year study builds on previous work by the team which found that alginate, a natural fibre found in sea kelp and one of the world’s largest commercially-used seaweeds, could reduce the amount of fat available for absorption by the body by around 75%.

This is better than most anti-obesity treatments currently available over the counter. Dr Wilcox says that the alginates he has discovered can be mixed with fatty foods. This could mean manufactures would be able to add the correct amount of alginates to make them healthier.
This has all the makings of a super food which you can eat and eat without putting on an ounce.
The reality may not be as simplistic as that, but this bio-technology does have huge potential and could prove to be a game changer not only in the personal battle of the bulge but also in the shadow of an increasingly worrying obesity epidemic.

Sources: http://www.mirror.co.uk/, http://www.thejournal.co.uk/, http://www.itv.com/news/