Low-Carb Beats Low-Fat for Heart Health

Filed under: Jonny’s Take , Diet & Weight Loss Getty Images For many people, losing weight is about getting healthy and not just about slipping into a smaller size. When it comes to heart health, a study published in the Annals of Internal Medicine tested a low-carb diet against a low-fat one, and found that one diet was more effective in reducing some risk factors for heart disease. Here’s what happened. Researchers took 307 participants and randomly divided them into two groups. One went on a very low-carb diet , which was right out of the Atkins playbook . For three months these folks consumed no more than 20 grams a day of carbs from fibrous, low-glycemic vegetables (exactly what the first, and rather strict, “induction” phase of the Atkins four-stage approach calls for). For each week after the initial three months, this group then added back in 5 grams per day of carbs. In other words, the first week (after the initial three months) they consumed 25 grams of carbs, the second week 30 grams, and so forth. Other than carbs, this group had no restrictions and could eat all the protein and fat they wanted. They kept this up till they reached a desirable weight and were able to stay there. In other words, standard, textbook Atkins. The second group went on a standard low-fat diet between 1200 to 1800 calories a day. The only “restriction” was to keep fat to 30 percent or less of calories (standard advice). The researchers were primarily interested in weight loss and they found there was no difference in weight loss between the two groups. But don’t think for a minute that’s all there is to this story. You may recall that the traditional rap on low-carb diets is that they may work in the short term for weight loss, but some people claimed they are dangerous. So the researchers had a secondary outcome, meaning there was something else besides weight loss that they wanted to look at — risk factors for heart disease . Many people claimed that low-carb diets like Atkins may actually raise the risk of heart disease for the dieters who replaced bread with bacon. But in this study, that was not the case. Six months into the study, the low-carb group had a greater reduction in diastolic blood pressure, a triglycerides and a particularly bad form of “bad” cholesterol called VLDL (very low-density lipoproteins). And — hold on to your hats - at all time points throughout the two-year study, including at the finish line, the low-carb group had a significant increase in HDL (”good”) cholesterol . Overall, the weight lost by both groups wasn’t enormous — 22 pounds in the first year (average for both groups), with both groups regaining some during the second year and averaging about 15 pounds after the two-year study. This isn’t surprising. Virtually every study I’ve ever seen has found that people start reverting to their old habits to some extent, which is why they gain some weight back. The more they slip back into their old ways, the more they gain back. No surprise there. The individuals who were able to stick with their program gained back the least amount of weight, or even continued to lose weight– - the averages don’t tell us that. It took six months for the low-carb group to see improved cardiovascular risk factors, but that after that, there was no difference between the two groups in those risk factors — both had improvements. That’s not surprising either, and I would consider that likely evidence that the low-carb group started drifting more towards “conventional” eating after six months, thus wiping out the differences between the low-carb and the low-fat group. “Averages” often conceal real differences, for example within the low-carb group there were some folks who really stuck to the program, and I’m willing to bet that there were a number of individuals who not only maintained their weight (or kept losing) but also maintained the significant gains in cardiovascular risk factors that were dramatically seen after six months. If you had your choice between two diets, both of which produced weight loss, but one of which did it with less hunger and better cardiovascular outcomes, which would you choose? Don’t buy for a minute that this study shows “no difference” between low-fat and low-carb. It doesn’t. It showed no difference between groups in the weight loss department , but a greater improvement in cardio risk factors for the low-carb group. That ain’t chopped liver! Finally there’s one more thing. All the participants received counseling and support for “behavioral change” . The researchers believe that may be the single most important thing in successful weight loss, even more than which particular diet was followed. It’s important that both groups incorporated exercise into their weight loss program and made lifestyle changes instead of only focusing on dietary changes. Looking for motivation to lose weight? Maybe Tony Robbins can help. Jonny Bowden, author, nutritionist and weight loss coach, cuts through all the misconceptions about diet and fitness to help you transform your body, your health and your life. Visit his website to learn more. Permalink | Email this | Comments

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Low-Carb Beats Low-Fat for Heart Health

New Balance 759 Shoe Giveaway

Filed under: Fitness , Reviews & Products New Balance There are several things that motivate us to work out. Great music helps, no doubt, as does an upcoming event like a reunion or wedding. But one thing that always, always gets us to amp up our workouts is great new shoes. The ideal workout shoe does its job at the gym but doesn’t look out of place when we hit the grocery store or pick up the kids from school. And when it’s lightweight enough to pop in our gym bag without dragging our shoulders down, even better. Which is why the New Balance 759 women’s running shoe is just about perfect. The sneakers come in silver/dark pink or white/silver/blue and a variety of sizes and widths. Weighing in at less than 8.9 ounces, it features an Acteva Lite midsole with Stability Web to provide a lightweight, supportive, well-cushioned ride. And this week, you could win a pair of your own! o.To enter, tell us where you’d run or walk with these shoes. o.The comment must be left before 5 p.m. EST, Friday, August 13, 2010. o.You may enter only once. o.One winner will be selected in a random drawing. o.One winner will receive the New Balance 759 shoe in her choice of size and color (valued at $94.99). o.Open to legal residents of the 50 United States, the District of Columbia and Canada (excluding Quebec) who are 18 or older. o.Click here for complete Official Rules. Winner will be notified by e-mail, so be sure to check next week to find out if you’ve won! Permalink | Email this | Comments

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New Balance 759 Shoe Giveaway

Will Eating Six Small Meals Help Me Lose Weight?

Filed under: Diet & Weight Loss Getty Images Will eating five or six small meals a day help me lose weight? Jessica- Rhinebeck, NY In theory, eating small, frequent meals should help shed pounds by stimulating metabolism and keeping hunger at bay. In reality, it doesn’t seem to be working out that way for many people. Obviously waiting too long between meals can set you up for a diet catastrophe. You become so ravenous that visions of ice cream bars begin dancing in your head and before long, right into your mouth. This is why one of the number one piece of weight loss advice from the National Weight Control Registry is to avoid skipping meals, especially breakfast . (If you have trouble finding time for breakfast, check The Best of Breakfast for healthy choices on the run.) However, if you’re not careful the so-called grazing approach, where you eat every three to four hours to keep your blood sugar level steady , can rack up the calories too. Eating scoopful after scoopful of whole grain cereal or taking numerous trips to the fruit smoothie bar is just as likely to register on the scale as a cookie binge or too many super sized banquets. Many experts feel that trying to spread out the day’s calories rather than sitting down to regular meals may throw off the body’s internal clock making it forget how to recognize hunger and satiety cues to the point when you no longer understand what it’s like to be hungry but also never quite feel full. This is not a good thing. Also, many people seem to have translated the advice to graze into an excuse to throw caution to the wind. They eat whatever they want, whenever they want, justifying their mid-afternoon candy bar by skipping the second helping of mashed potatoes at meal five in the evening. They eat for reward, to wake themselves up or out of boredom rather than as a response to any physiological need. Such thinking - and behavior - is not helpful for anyone’s waistline. Even if you graze virtuously it is unclear whether it offers any metabolic or weight loss advantage. An Australian study in 2008 took nearly 180 obese adults and divided them into two groups that consumed the same number of calories but in different eating patterns. One group ate three squares a day while the other ate three meals plus three snacks. The researchers found no difference between the two groups in terms of blood sugar levels, weight, body composition or girth measurements. A compilation of earlier studies came to a similar conclusion. A carefully controlled 2009 Journal of Clinical Nutrition study found that as long as calorie count and nutrition stay relatively the same, then when and how often you eat makes very little difference to your metabolism. Perhaps it depends on your personal preference and psychology. I simply don’t have the discipline or the patience to eat half a dozen tiny portions . When I try to eat this way I feel peckish and deprived. I find myself constantly paying my food forward so to speak, so that by lunch time I am pretty tapped out in terms of the number of calories I am supposed to be eating and actually wind up taking in a far greater number of calories than when I stick with a no-snack policy. Besides, I like sitting down to three structured meals where one is a little bit bigger and I get to have the experience of feeling full at least once a day. And frankly I like when actual hunger reminds me to eat rather than timing out food with a chronograph and a series of pre-measured baggies. This is the approach that works for me. I’d love to know - what works for you? Post here or tweet me your thoughts. Also, find out if this hot weather will help you burn more calories . Permalink | Email this | Comments

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Fiber: Soluble vs. Insoluble

Women should aim to get between 25 and 30 grams of fiber a day . It keeps your digestive system happy and also helps prevent breast cancer . If you have high cholesterol, getting your fill of fiber has also been shown to lower the LDL (bad) cholesterol levels in your blood. Is there anything fiber doesn’t do? We are all in agreement that fiber is good for us, but have you ever wondered if one fiber - soluble or insoluble - is healthier? To answer that question, you need to know the difference between the two. Soluble fiber binds with fatty acids and lengthens the time it takes for your stomach to empty, so sugar is released and absorbed more slowly. This helps regulate blood sugar levels, and also allows your body more time to absorb essential nutrients from your food. Insoluble fiber adds bulk to your stool, which is key to regularity. This type of fiber also controls and balances the pH levels in your intestines, which helps prevent colon cancer. Each type of fiber benefits the body, but only you know which type your body needs more of. I’d say that if you have issues with constipation, aim to eat more insoluble fiber. If you’re concerned with regulating your blood sugar levels, go for for soluble fiber. To learn which foods are good sources of each, read more. Soluble Insoluble Oats and oat bran Rice, quinoa, and barley Beans, lentils and peas Fruits such as oranges, apples, pears, and berries Veggies such as carrots, cucumbers, zucchini, and celery Wheat and wheat bran Veggies such as green beans, onions, broccoli, cabbage, and leafy greens Skins from fruits and root vegetables Seeds and nuts Raisins and grapes

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Why You’re Forgetting to Take Your Ginkgo Biloba

In college, a few of my friends swore that ginkgo biloba was the reason they were doing so well in our program - they said it helped them remember things better and that it was easier for them to pay attention in class. I sort of wrote it off but a few years later there was a media explosion touting the benefits of the herbal supplement. Not only did it enhance memory, but there was speculation that it might slow down mental decline and prevent dementia and Alzheimer’s. Years ago it was shown that the supplement did nothing to prevent the progress of dementia and Alzheimer’s. Now, a new study published in the Journal of the American Medical Association says that ginkgo biloba doesn’t do squat in terms of mental cognition either. It doesn’t help boost memory, and there is no evidence that the popular supplement can slow down the mental aging process. To date, the study is the largest of its kind in examining ginkgo biloba’s effect on mental cognition. It took place over an eight-year period with a pool of 3,096 participants ranging in age from 72 to 96. Over the course of the study, the participants were given a placebo or ginkgo biloba pill twice a day and their mental faculties were tested every six months. In the end, researchers saw no difference between the two groups. They all performed worse as the years went by, and in some tests the placebo group fared better. Researchers did say that taking ginkgo biloba doesn’t seem to be harmful, but that it’s simply ineffective. There’s also no indication given on whether or not it might be beneficial if taken regularly at a young age. Given this new study, I’m even more dubious than I was previously - how about you? Do any of you take ginkgo biloba and believe it works?

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Why You’re Forgetting to Take Your Ginkgo Biloba

Are You Concerned About Cankles?

“Cankles” is a slang term combining “calf” and “ankle,” suggesting that there’s not much definition between the two areas. Some people’s legs just look that way; there’s not much you can do about it except just accept it and move on! But apparently, cankles are becoming a new body obsession . Sometimes, thicker ankles can be caused by health problems, such as diabetes or hypertension. But usually, says Dr. Kathya Zinszer, they are just a “God-given” fact of life. She’s had patients request liposuction on their ankles, but she doesn’t recommend it. Rather, Zinszer says people shouldn’t worry about the size of their ankles, but about how to keep them strong to prevent injury. What do you think of all this fuss about cankles? Are You Concerned About Cankles? Yes - I don’t like that part of my body. No - That’s just a silly thing to worry about.

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Are You Concerned About Cankles?

Gym Gossip: Details on Tracy Anderson and Gwyneth’s Gym

Last January when asked if you would want to join Gwyneth’s gym she was planning to open with her trainer Tracy Anderson , most of you were not swayed by the celebrity affiliation. Well, the inner workings of the gym have been revealed, and for starters it is not a gym - it’s a studio. Let’s start with the cost of joining the gym studio. The initiation fee ranges from $790 for a six-month membership to $1,500 for a full year. The monthly fees are $900 a month. For that hefty price, you can choose from 85 classes offered weekly , featuring cardio dance aerobics, which Gwyneth described by saying , “It’s fun because it’s not like you’re running mindlessly on a treadmill.” And running is something Tracy thinks you should never do, since she believes running creates too much bulk on your backside, and “a bulked-up bottom is not a pretty one.” But I digress. To see what else you get for $900, read more. Unfortunately, Anderson will not be taking on clients at the Tribeca studio. She splits her training time between the two stars that made her famous, business partner Gwyneth and Madonna, whom Tracy and staff refer to as M. However, members will receive personalized attention from her staff. Every member receives a customized program every 10 days, which is good since it is recommended that you work out at for at least 30 minutes, but preferably 60 minutes, six days a week. Whatever you do, don’t supplement Tracy’s work with yoga. Tracy wants your undivided attention, and has forbidden her star clients to practice yoga. If you cannot make it to the Tracy Anderson Studio, you can try her method with a free mini webisode . Since the gym is out of my budget, I think I am gonna head out for a run. What about you?

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Gym Gossip: Details on Tracy Anderson and Gwyneth’s Gym

Foods that Gain Muscle Fast

If you are interested in gaining muscles then you must know that just by lifting weight you can never achieve your goal. Building muscles require much more than that. The other thing which plays a very important role in case of gaining muscle is the food that you eat. Both diet as well as weight lifting is necessary for gaining muscle fast. You need to have a balance between the two. Both should be given equal importance. Now this makes you ask a question. The question is that which foods you should eat so that you can help the growth of your muscles. Many of you might think that you need to eat fatty foods so that you can grow the muscle, but this is not true, in fact you should avoid fatty foods because they tend to add fat in your body. The foods which can actually help you to build muscles are fresh fruits and vegetables and lean meats. You can either consult a nutritionist or dieticians who will be able to give you list of all the foods that you need to eat. Other than this you can even decide this for yourself. You just need to have a steady diet of the lean meats and the fresh vegetables. This will surely help you to achieve your goal of gaining muscle fast. Try to eat foods like fish, chicken and turkey, these are the lean meats. All these foods are very rich in protein as well as amino acids and both of these elements are essential in building muscle. The amino acids are used to break the proteins down so that they can heal the muscle after the weight training. This is a fact that the faster your muscles will be healed the faster you will gain the muscle. Other than this you can also eat those foods which are rich in potassium. Potassium is also used to heal the muscles. The foods having potassium are bananas and strawberries. So these are the foods that you can consume to gain the muscle mass at a faster pace.

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Men’s Fitness - How to Build Up the Upper Body Fast

There are many people who do special workouts only to build up their upper body. The workout regime for various body parts vary a little. There are various equipments that work for the different parts of the body; similarly there are special equipments for the upper part of the body. The problem is that there are many who want to build up their upper part but do not have the necessary equipment. You need not worry because there are workouts which can also help you achieve the goal. These workouts are quite easy and you can do these exercises for about 10 minutes everyday. You need to do two sets of each of the exercises and try to do 8 to 15 repetitions for each of them. The three great workouts are push ups, pull ups and finally hanging knee raises. These three exercises can help you to achieve an upper part which will be worthy of praise. These three workouts are usually targeted to build the upper part of the body for the boys. First the push ups, with the help of this you can work for your chest and your triceps. Put your legs on a chair so that you can elevate your legs, then start doing the push ups. You can also practice doing bring the hands together; this will work for your triceps. The next workout you need to do is pull ups. This workout will work for the upper back portion. You can do this workout either with help or without help. You can also do this exercise with the help of pull up bars if you are a beginner. The final workout is hanging knee. This workout will help you to give a perfect shape to your abs as well as your oblique. You also perform the hanging knees raises along with a twist. These workouts without any equipment will also save your money and you do not even need to go to the gym. You can also consult a body fitness expert who can tell you other ways to achieve a perfect upper part.

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Men’s Fitness - How to Build Up the Upper Body Fast

Best Men’s Fitness Workout Routine

There are different ways with the help of which you can start your fitness workout program. But before doing so it is better to have an opinion form a fitness expert. He will be the best person to tell you what you actually need to do and what will suit you. Different people have different requirements because the body of each person differs. A lot also depends on your age. You might start your workout routine either at the age of 20 or even at the age of 40. If it is 40 then the workout routine will be different from what it would have been if you were 20. So you need to give extra attention to these facts before starting your workout routine. The other thing which you need to consider is that whether you are completely out of shape and want to start from scrap or you had been in shape but due some reason you could not maintain it. This is because if you had been in shape at some point of time then your muscle will have different capacity. So it is very important to consider all these factors. Make sure that you do not avoid these necessary details. Again if you are above 40 years of age then you need to take medical tests before you can start with the fitness workout routine. This is because after a particular age there is certain amount of risk related to these workouts. You need to check whether you suffer from heart disease or you have high blood pressure or cholesterol. But again if you do not do some amount of exercise at this point of time then also, there can be a risk. First of all you need to start with warming up, a little bit of cycling or running can help you to warm up. After this you can jump with the help of the jump rope for at least about 5 minutes. Then you can start your exercises. Rest between the workouts is also equally necessary; the right amount of rest can be of great help.

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Best Men’s Fitness Workout Routine

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