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Wednesday, July 31, 2013

Exercise & Alzheimer's

7-31-13: Another study just out showing the benefits of exercise and reducing the risk of Alzeimer's disease! That is something I do NOT want to get, for it is devastating. Another great reason to exercise daily!!! Check out this report here.

Friday, July 12, 2013

Another "exercise doesn't help weight loss" baloney article!!!

7-12-13: Just saw this posted on my sister's Facebook page and just had to comment on it:

"Exercise doesn't stop obesity; US report finds it's all about dieting"

http://www.abc.net.au/news/2013-07-11/excercise-doesn27t-stop-obesity-new-report-finds/4813126

Don't you just love these correlation studies??? It gives the wrong message, I believe. When you look at actual studies done on weight loss programs, the MOST effective way to lose weight is via eating healthy AND exercise! Almost every study I've seen done on weight loss shows that if they even lose weight with diet only, they end up losing more lean mass (muscle and water!)--exactly the WRONG weight to lose! And yes, it's hard to lose weight with just exercise alone, so the MOST effective way is to do BOTH. That's why I don't like these kind of news report because they give people an excuse NOT to exercise...they get the impression that "exercise is a waste" when it comes to losing weight. 

Think those people on Biggest Loser would lose the weight they do if they just dieted and didn't exercise? I don't think so!!! While I'm not a big fan of the show, it does point out one key thing about exercise: you have to be doing it at the right INTENSITY in order to lose weight. Sure, "physical activity rates" have gone up, but that basically means that more people are reaching the MINIMUM recommended amount of PA (150 mins/week of moderate intensity). That is NOT enough to lose weight, even though it's a good start.

If you want to see what it takes for SUCCESSFUL LOSERS, check out this on-going study of over 10,000+ successful losers and see what eating and exercise strategies they did to lose the weight and keep it off. When it comes to PA, they are doing a MINIMUM of 60 mins., daily, at moderate to high intensity!!! That's way more than the 30 mins 5xw/k amount that is recommended by the federal gov. 

http://xnet.kp.org/permanentejournal/sum03/registry.html

Bottomline: If you want to lose excess FAT, build/tone muscle and bone, and get fit and healthy, you have to do BOTH--eat healthy, do cardio a minimum of 50 mins, 5x/wk at moderate intensity (at least!), and strength training at least 2x/wk. (There are other factors that impact obesity--sleep deprivation, toxins, too much stress, and other factors that increase chronic inflammation and impact epigenetics, but this is the core foundation of weight loss.)

Thursday, July 4, 2013

Why your "brain bucket" may not be safe enough...

7-4-13: If you're in the market to buy a new bicycle helmet, consider getting an MIPS-system helmet that not only protects again linear blows, but reduced brain rotation that leads to concussions. One helmet out now with this system is the Scott Taal ($75) and Lin ($120). To read more about how helmet safety has lagged way behind, read this article: http://www.bicycling.com/senseless/

Wednesday, July 3, 2013

Study: A little exercise can change your DNA for good!

7-3-13: Just rec'd this article and since I just did a health talk on how we can change our genes with lifestyle, it caught my eye! Check this article out...it's gives a very good explanation about how exercise can change gene expression (called "epigenetics"). This is a new and exciting field, and I believe we will be hearing more about "lifestyle epigenetics" and "lifestyle epigentic therapy".

http://www.stonehearthnewsletters.com/how-just-a-little-exercise-changes-your-dna-and-why-that-is-a-very-good-thing/benefits-exercise/

For a cool interactive website that shows just how changing the epigenetics changes the DNA structure and turns on and off a cell, go to this URL:

http://learn.genetics.utah.edu/content/epigenetics/control/