http://www.optimumnutrition.com Optimum Nutrition - The Bigger Picture en-us http://www.optimumnutrition.com/news.php?article=614 http://www.optimumnutrition.com/news.php?article=614 The year is 1989, and your average 3-inch diameter bagel weighs in at 140 calories. That's fairly reasonable…until you look at what this deli breakfast staple has evolved into. At 6-inches across, today's bagel is twice as big as its predecessor. And it's packing 250 calories almost double the old school version. The numbers are even more dramatic with hamburgers. Your typical 1989 burger was 333 calories. Today's ups the calorie count to 590. Remember that these are just averages. You can easily find a burger with more than twice that caloric value. Want fries with your order? The basic portion size has increased from 2.4 ounces (210 calories) in 1989 to 6.9 ounces (610 calories) today. <strong>The Bigger Picture</strong>: Regardless of the type of food, portion sizes have increased across the board over the last few decades. It should come as no surprise that waistlines have expanded right along with them. The restaurant industry's penchant for overloading your plate isn't the only reason to be wary of dining out. The food also tends to be loaded with more fat, sugar and sodium. Wed, 01 Jul 2009 12:00:00 EST http://www.optimumnutrition.com/news.php?article=613 http://www.optimumnutrition.com/news.php?article=613 Looking for a high-energy natural whole food to add to your diet program? Try nuts. Research published in the <em>American Journal of Clinical Nutrition </em>cited walnuts, pecans, peanuts and almonds for their ability to suppress hunger while boosting your metabolic rate. This double-barreled weight management support also provides lipid energy for extended-duration exercise. <strong>The Bigger Picture</strong>: Sure, nuts are loaded with fats (aka: lipids). But they're the kind of fats your body needs to support a wide range of functions as well as ongoing maintenance efforts. That's why <a href="http://www.optimumnutrition.com/products/flaxseed-oil-softgels-p-189.html">Omega-3s</a> are called essential fatty acids. You body can't produce them on its own, and can't get by without them. Tue, 30 Jun 2009 12:00:00 EST http://www.optimumnutrition.com/news.php?article=612 http://www.optimumnutrition.com/news.php?article=612 You've probably heard that switching from refined bread and rice products to their whole grain counterparts can help with weight management. Increased fiber content is one of the reasons why whole grains work so effectively. The dietary fiber provides satiety support that keeps you feeling full for longer. Now a new study published in <em>Nutrition, Metabolism & Cardiovascular Diseases</em> gives you another reason to make this change for the better. Subjects who consumed whole grains for just 3 weeks realized 4.5% reductions in total and LDL (bad) cholesterol levels compared to a refined grains diet. <strong>The Bigger Picture</strong>: If a food product contains at least 51% whole grains by weight, the FDA allows it to be labeled 'heart healthy' as long as levels of total fat and saturated fat are kept low. Make the effort to read the ingredients on the nutrition facts panel and make sure that whole grains are listed first. That's how to consistently get the most value for your bread and rice purchases. Mon, 29 Jun 2009 12:00:00 EST http://www.optimumnutrition.com/news.php?article=611 http://www.optimumnutrition.com/news.php?article=611 Peak bone mass is not reached until the third decade of life. That fact underscores the importance of dairy product consumption throughout a young adult's 20s. It's recommended that adults intake 1000 mg of calcium a day. But an analysis of data from Project EAT (Eating Among Teens) found that females between the ages of 15 and 20 reduced their daily calcium intake by about 153 mg, with males cutting back by 194 mg. This research will appear in the July/August edition of the <em>Journal of Nutrition Education and Behavior</em>. <strong>The Bigger Picture</strong>: Taste preference was listed as one of the reasons that dairy consumption dropped between teenage years and the 20s. Chocolate milk is always an option for those who don't care for the taste of milk. Protein shakes also make a tasty alternative. With 60% of the recommended daily value of calcium in every serving, <a href="http://www.optimumnutrition.com/products/100-casein-protein-p-219.html">Gold Standard 100% Casein</a> can put active individuals well on the way to hitting their bone density and muscle support goals. Fri, 26 Jun 2009 12:00:00 EST http://www.optimumnutrition.com/news.php?article=619 http://www.optimumnutrition.com/news.php?article=619 Fact is, two-thirds of Americans are overweight or obese and 50% of us don't do the recommend exercise minimum of 150 minutes per week. As you might suspect, overweight and obese people are much less likely to exercise. Feeling uncomfortable in a gym environment is part of the reason. But they do have a natural advantage when it comes to resistance training. Since overweight/obese subjects have more muscle mass than most of their skinny counterparts, resistance training is a form of exercise they're well suited for. Researchers at Southern Illinois University put a group of 39 overweight college students through one set of 9 exercises 3 times a week. They ended up burning an additional 126 calories per day in this weight lifting program. <strong>The Bigger Picture</strong>: You have to start somewhere. If you aren't the type to run on a treadmill or peddle a stationary bike, go for long walks outside. Then get yourself some weights and set up a bench in your basement. Progress gradually, change your eating habits and see how far you can progress. 126 calories a day can add up to quite a bit of lost weight over the course of a year. Thu, 25 Jun 2009 12:00:00 EST http://www.optimumnutrition.com/news.php?article=618 http://www.optimumnutrition.com/news.php?article=618 HMB, synthesized from the branched chain amino acid leucine, is designed to reduce the catabolic breakdown of muscle that occurs during training. The idea is to create an environment within muscle tissue that promotes positive growth from rebuilding. Studies on this supplement published in the <em>Journal of Strength and Conditioning Research</em> found it to be particularly well-suited to beginners, and those striving to develop lower body strength. Weight trained athletes realized a 9% increase in lower body strength after a 9-week program. <strong>The Bigger Picture</strong>: Like the effects of resistance training on different individuals, the benefits of sports nutrition supplements are dependent upon a number of factors including metabolism, dosage, age and training experience. This study suggests that competitive track and field athletes may have something to gain from HMB. Gym newbies as well. Wed, 24 Jun 2009 12:00:00 EST http://www.optimumnutrition.com/news.php?article=617 http://www.optimumnutrition.com/news.php?article=617 Changing up your workout every 6 to 8 weeks keeps the principle of muscle confusion working in your favor. If you do the same routine every time you hit the gym your muscles will adapt, so you have to 'confuse' them by varying resistance, number of repetitions, order of exercises, and so on. Trying new techniques is another good way to push past plateaus. But you'd do well to avoid gym fads. Case in point. There's been a lot of talk about instability training lately. That is, training on an unstable surface. So scientists from Eastern Illinois University had volunteers perform squats, deadlifts, overhead presses and biceps curls while standing on air-filled balls. They found the technique no more effective for activating core muscles than basic heavy lifts performed with intensity. <strong>The Bigger Picture:</strong> Because you have to focus more on balance and coordination when standing on an unstable surface, you don't exert the same intensity as you would on a regular cement gym floor. That's what made the difference in this study. Besides, you stand less of a chance of losing your balance when both feet are planted on firm ground. Tue, 23 Jun 2009 12:00:00 EST http://www.optimumnutrition.com/news.php?article=610 http://www.optimumnutrition.com/news.php?article=610 If you're looking for a magic pill to lose weight and keep it off, you'll end up disappointed. There isn't one. But research published in the clinical journal <em>Obesity Reviews</em> offers some sound advice to those who are determined to win their own personal battle of the waistline. Harvard School of Public Health scientists compared the success of a group of dieters against a group that incorporated exercise into their weight loss program. They found that, over a period of a year or two, people lost about 2.5 additional pounds when they dieted and exercised regularly. The real difference is they were able to keep this weight off for as long as 6 years. <strong>The Bigger Picture</strong>: What's the final step in this one-two punch for weight loss? Get regular progress reports from a professional. Whether that's a support group, your doctor or a dietitian, this encouragement can keep you on track with eating right and exercising. Sticking with a program is the key to its success. Mon, 22 Jun 2009 12:00:00 EST http://www.optimumnutrition.com/news.php?article=609 http://www.optimumnutrition.com/news.php?article=609 Dieters looking for an extra edge to trim their waistline should consider increasing their intake of vitamin D, a study funded by the National Institutes of Health suggests. Researchers found that for every 1 ng/mL increase in the vitamin, subjects in a calorie-restricted diet lost an additional 0.1 kg. Not a lot. But, when you're trying to slim down, every little bit counts. <strong>The Bigger Picture</strong>: Although you don't want to intake too much vitamin D, or any other nutrient, most Americans don't get anywhere near the general daily recommendation of 400 IU. Cholecalciferol (Vitamin D3) is the most bioactive form, which is produced through exposure to sunshine. During the winter, it can be difficult to get enough if you live outside the southern states. Fortunately, fortified foods and <a href="http://www.optimumnutrition.com/products/optimen-mens-multiple-p-180.html">supplements</a> present you with plenty of options for maintaining your health and your weight. Fri, 19 Jun 2009 12:00:00 EST http://www.optimumnutrition.com/news.php?article=608 http://www.optimumnutrition.com/news.php?article=608 Training with a partner keeps you motivated and focused on a goal. Unfortunately, there's not a lot you can do to keep your training partner motivated about showing up. Unless he or she is a dog. Fido is always up for a walk, no matter what. That's encouraging because research published in the journal <em>Obesity</em> found that dog owners typically lost 11 pounds on average each year which amounts to about 4.7% body fat. <strong>The Bigger Picture</strong>: To get the most out of walking your dog, step up and down from curbs a lot, plan rolling routes with plenty of hills and valleys, and maintain a pace that makes you work at a conversation. If you can sing along with your iPod, you need to pick up the pace! Thu, 18 Jun 2009 12:00:00 EST http://www.optimumnutrition.com/news.php?article=607 http://www.optimumnutrition.com/news.php?article=607 A number of studies have shown that high-protein foods support weight management by making you feel full longer. Many nutrition professionals count satiety as a crucial component of any dieting effort. As it turns out, another protein benefit may also be at work here. Research published in the journal <em>Nutrition & Dietetics</em> found that protein can also help overweight individuals burn more fat. By and large, heavier people burn less fat after a meal than their normal weight counterparts. But consuming a high protein meal with a third of the calories coming from low-fat dairy, lean meats and eggs narrowed this disparity, helping overweight people burn more fat. <strong>The Bigger Picture</strong>: The effort to lose weight is 90% diet and 10% exercise. Keeping it off, on the other hand, is 90% exercise and 10% diet. By the time you've lost the weight you know how to eat right. The trick is to stay motivated and getting to the gym 3 or 4 times every week. Wed, 17 Jun 2009 12:00:00 EST http://www.optimumnutrition.com/news.php?article=606 http://www.optimumnutrition.com/news.php?article=606 The components of a healthy lifestyle are physical activity, a balanced diet with plenty of fruits and vegetables, weight maintenance, moderate alcohol use and tobacco avoidance. In an analysis of lifestyle choices known as the <em>National Health and Nutrition Examination Survey</em>, it was determined that the number of Americans aged 40 to 75 who adhered to all 5 aspects of healthy living decreased significantly between 1994 and 2006. Over this time period, the percentage of adults with a body mass index greater than 30% increased from 28% to 36%, and those who exercised 12 times a month decreased from 53% of the population to 43%. Smoking rates didn't change, but people are drinking more. And the percentage of people who eat 5 servings of fruits and vegetables a day dropped from 42% to 26%. <strong>The Bigger Picture</strong>: Economic issues can take a toll on healthy living commitments. Which is one very good reason to get more exercise. A good workout whether resistance or cardio training has been shown to work as a very effective countermeasure to stress. It's also a great way to kick start a commitment to healthy living. Tue, 16 Jun 2009 12:00:00 EST http://www.optimumnutrition.com/news.php?article=605 http://www.optimumnutrition.com/news.php?article=605 While it certainly matters if you consider yourself a big eater, how fast you eat also has a dramatic affect on your ability to control body weight. That's what Japanese researchers found when they analyzed the eating habits of different subjects. The faster a person eats, the more likely he or she is to be overweight and insulin-resistant. Both of these conditions can lead to diabetes. <strong>The Bigger Picture</strong>: When you're in a hurry to cram down a meal, your brain does not have the chance to send out satiety signals that you're stomach is full. A few tips nutrition consultants recommend for slowing the pace of dining are 1) reduce the quantity of food on each fork or spoonful, 2) don't take another bite until the mouthful is thoroughly chewed and swallowed, 3) put the fork or spoon down on the table, out of your grasp, with each and every bite. Mon, 15 Jun 2009 12:00:00 EST http://www.optimumnutrition.com/news.php?article=600 http://www.optimumnutrition.com/news.php?article=600 The components of fitness include muscular strength, cardiovascular endurance and flexibility. Most individuals who work out on a regular schedule base their exercise program around resistance training for the muscles and running or biking for cardiovascular fitness. If you need some ideas on designing a workout, visit <a href="http://www.myfreetrainer.com"> www.MyFreeTrainer.com.</a> Now what about flexibility? Well, for that, you have to stretch! Stretching does not require as much effort or energy as resistance or cardio training. However, it is often ignored by many fitness enthusiasts who regard the act of stretching as unimportant or a waste of time. Nothing could be further from the truth, as the benefits of stretching are numerous. As we age, our muscles naturally tighten and the range of motion your joints are capable of extending becomes minimized. As a result, you have a greater likelihood of being injured while exercising or participating in sports. Such injuries can even occur while you're just going about simple daily activities. When your muscles are tight, muscular pulls and strains are a very real possibility. Even if you aren't at an age where you need to worry or even think much about muscle tightening, resistance training has a way of making the muscles tighter than normal. For this reason, it's important for anyone who weight trains on a regular basis to engage in daily stretching exercises. Stretching balances out the muscular tightness brought on by sets of heavy lifting. Here's another stretching benefit that anyone who works out regularly can appreciate: enhanced recuperation. Stretching promotes the circulation of blood into muscles which helps alleviate muscle soreness and can play a role in speeding the recovery process. Of course, treating yourself to a post-workout protein shake is also important for muscle rebuilding. In addition to helping with soreness, regular stretching can increase your range of motion. More movement in the joints and tendons provides you with more freedom of movement while reducing the risk of injury that can occur with a restricted range of motion. Besides, the more your limbs can move, the more strength and size developing benefits you can realize from pounding out all those reps and sets. <strong>Before beginning your flexibility program, let's take a look at the different types of stretching that you can perform.</strong><div align="left"> <img src="http://www.optimumnutrition.com/enewsletter/onnewsjune2009/article/dynamic.jpg" style="margin: 0px 0px 10px 0px; float: none; display: block;" /></div>Dynamic Stretching, as the name implies, involves moving parts of your body in a way that mimics the exercise about to be performed. If you were going to do the bench press, you'd lay on a bench or the floor, pumping your arms like you're doing imaginary presses, gradually increasing your reach and speed of movement. You might even use the actual equipment, pressing the bar with very little or no added weight. The gradual warm-up increases flexibility of your joints, tendons and muscles.<div align="left"> <img src="http://www.optimumnutrition.com/enewsletter/onnewsjune2009/article/static.jpg" style="margin: 0px 0px 10px 0px; float: none; display: block;" /></div>Static Stretching involves gradually pushing against a joint, bending it back to the furthest point, and holding it there. You've seen runners 'pushing the wall' to loosen their calf muscles, knees straight, feet flat on the ground. They loosen up their hamstrings by sitting heels together as they push their knees gradually lower to the ground. There are no repetitions. You're increasing flexibility by holding the stretched position for a certain amount of time.<div align="left"> <img src="http://www.optimumnutrition.com/enewsletter/onnewsjune2009/article/pnf.jpg" style="margin: 0px 0px 10px 0px; float: none; display: block;" /></div>PNF (proprioceptive neuromuscular facilitation) is a combination of isometric stretching and passive stretching. The PNF Stretching technique involves passively stretching a muscle group, then using isometric tension by resisting against a partner while engaged in the stretch. By the time you revert back to the passive stretch, the flexibility of that muscle group should be increased. PNF Stretching has been called the fastest and most effective way to increase static-passive flexibility. No matter what technique you decide on, the important thing to remember is to stretch! Flexibility exercises can be performed every day as a way to increase the range of motion in your muscles, joints and tendons. It can also increase your energy, recuperation and circulation while helping to minimize the potential for injury. Fri, 12 Jun 2009 12:00:00 EST http://www.optimumnutrition.com/news.php?article=601 http://www.optimumnutrition.com/news.php?article=601 Sure, exercise helps relieve stress. Anyone who's a regular at the gym can tell you that. But stress can also take something away from your workout, making it that much more difficult to achieve size and strength goals. Consider a study published in the Journal of Strength and Conditioning Research that showed college students who reported experiencing the least amount of stress realized significantly greater 1 rep max gains (the maximum you can lift for one repetition) over a 12-week training period as compared to their stressed-out contemporaries. To make the most of your training program, it's best to beat down stress before heading into action. Here are a few tips for achieving this very beneficial side-goal inside and outside the gym.<div align="left"> <img src="http://www.optimumnutrition.com/enewsletter/onnewsjune2009/article/srunner.jpg" style="margin: 0px 0px 10px 0px; float: none; display: block;" /></div> While eating ice cream and cake topped with a thick, sugary frosting so rich it hurts your teeth might bring a certain guilty pleasure, what ends up happening to your waistline will bring you back down to Earth in a hurry. Fortunately, you can find plenty of stress relief in very healthy food choices. Similar to what happens during exercise, stress releases free radicals unstable particles with an unpaired electron that can cause chain-reaction damage on a cellular level in the process of seeking out an electron for stability. Because the effects of ongoing stress last much longer than the relatively brief process of muscle recovery, the potential for damage is much greater with stress than training. The good news is that free radicals have a potent natural enemy. B and C vitamins can serve as an effective countermeasure to the free radicals released during stress or physical training. They are free radical scavengers that can put an abrupt end to the chain reaction electron swapping. Blueberries are an incredibly potent source. So are cantaloupe (vitamin C) and cottage cheese (vitamin B2 and B12). Neither of these foods will dent your diet too much, and a cup of low-fat cottage cheese contributes an impressive 28 grams of protein to your target of a gram of protein per pound of body weight per day (the general recommendation for adults actively engaged in building muscle and burning fat). Want your stress relief with a side order of protein and slow-burning carbohydrates for sustained energy? Try a fortified breakfast cereal sloshed liberally with skim milk. There's typically going to be plenty of stress-fighting vitamin B in the mix, plus some bone-building vitamin D with the calcium in your milk. It's a great way to start each day on top of the world especially on those days when your next stop is the gym.<div align="left"> <img src="http://www.optimumnutrition.com/enewsletter/onnewsjune2009/article/srunner2.jpg" style="margin: 0px 0px 10px 0px; float: none; display: block;" /></div> Pick a time when you aren't likely to be tired and can spend 15 minutes or so focusing on a relaxation response. This technique is the polar opposite of the 'fight or flight' stress response that you're trying to combat. People have used variants of this physical calming for thousands of years, and anyone can learn to practice it effectively in a couple of daily sessions. Start with deep breathing from your abdomen. These aren't like the quick short breaths you take from your chest while jogging or doing another form of cardio. Sit or lay down in a straight-backed but comfortable position. Put one hand on your belly and breathe in through your nose, exhaling through your mouth. That hand should rise and fall with each long, deep breath. The next step is progressive muscle relaxation. Get really comfortable before starting the progression, which shouldn't be an issue after the deep breathing exercise you've already completed. First, contract the muscles in your right foot, flexing as tightly as you can for a full 10 seconds. Then relax completely, and move to the left foot, contracting these muscles for a count of 10. Move up your body, right to left, doing the calves, thighs, buttocks, abdomen, back, and so on until you finish with your facial muscles. When you relax them, enjoy the feeling of total relaxation for as long as you like. Just don't fall asleep. Both of these techniques are best performed earlier in the day, when you aren't tired to begin with. In addition to being done in a comfortable situation, the environment should be relatively quiet and not too bright. Try practicing these relaxation exercises at the same time every day for maximum effect. Want more ideas on stress relief? Visit the fitness blog of higher learning at <a href="http://www.rippedacademy.com">www.RippedAcademy.com.</a> With the help of these enthusiasts, you'll be getting more out of your workouts along with your workday. Fri, 12 Jun 2009 12:00:00 EST http://www.optimumnutrition.com/news.php?article=602 http://www.optimumnutrition.com/news.php?article=602 You know all about essential amino acids, especially the subgroup known as branched chain amino acids that are absorbed directly into muscle tissue where they serve as one of the primary building blocks of lean mass growth and repair. What you might not be as familiar with are the essential fatty acids (EFAs). Omega-3 and omega-6 fats are referred to as 'essential' because, like essential amino acids, they cannot be produced by your body and must be taken in through diet. Because EFAs are involved in so many functions including the manufacture and repair of cell membranes getting your fill is important. As it is with every other aspect of your dialed-in diet, balancing EFA consumption can pay healthy dividends. Linoleic acid is the primary omega-6 EFA, and most Americans get more than enough because of the refined and processed food choices they favor. It's the alpha-linolenic (ALA), eicosapentaenoic (EPA) and docosahexanoic (DHA) omega-3 fatty acids we're typically lacking. In fact, the basic Western diet provides between 10 and 25 times more omega-6 fatty acids than omega-3s. Although there's no official recommended daily value, many experts suggest that adults consume 1 ½ grams of omega-3 and omega-6 fatty acids daily. A tablespoon of flaxseed oil provides at least that amount of both types. Of course, people who lead very active lives can use more of these essential fatty acids than the average Jane and Joe. Since you're already getting more than your fair share of omega-6 fatty acids, what can you eat to get more omega-3s in your diet? The answer is cold water fish, avocados, along with a number of nuts, seeds and oils including almonds, walnuts, and olive oil. <a href="http://www.optimumnutrition.com/products/specialty-products-c-2.html?zenid=ebd120b45b64d5a05751c00a9aba32d4">Supplements</a> are another great choice, especially for people who don't care for the flavors of the whole food sources.<div align="left"> <img src="http://www.optimumnutrition.com/enewsletter/onnewsjune2009/article/efarunner.jpg" style="margin: 0px 0px 10px 0px; float: none; display: block;" /></div> Here's another way to put essential fats to work. Endurance athletes learn to consume carbohydrates for energy. They need to refuel with extra carbs since their body's reserves of muscle glycogen can only take them so far during miles of running, biking or swimming. However, by training at a slower, less intense rate, distance training athletes can switch to burning fat for energy. EFAs make a great source for this type of physical fuel since they serve so many other purposes in your body, unlike unhealthy saturated fats. Even if you're a strength athlete who favors resistance training over cardio, your diet should include at least 15% healthy fats. Since they're going to burn them up during training, endurance athletes can derive between 20% and 25% of their total calories from fats. Avoid the saturated fats in red meat and processed foods, turning instead to the healthy EFAs in cold water fish, nuts, seeds, oils and dietary supplements. Fri, 12 Jun 2009 12:00:00 EST http://www.optimumnutrition.com/news.php?article=604 http://www.optimumnutrition.com/news.php?article=604 If you're into computer games, really addicted to them, there's a good chance that you're losing sleep over your obsession. That's what research from the University of Arkansas, Little Rock found. They surveyed 137 students, of which 12.6% admitted to being hard-core gamers (defined as playing computer games more than 7 hours a week). This group lost as much as 2 hours of sleep per night compared to occasional and non-gamers. <strong>The Bigger Picture</strong>: There are a couple of factors at work here. On one hand, there's the excitement of the game itself and the fact that gaming partners and adversaries are available 24/7. On the other, the light from TV screens and computer monitors tends to simulate sunlight. Both of these issues can keep you staring at the ceiling. Funny thing is only a third of these addicted gamers recognized sleeplessness as a problem. Thu, 11 Jun 2009 12:00:00 EST http://www.optimumnutrition.com/news.php?article=603 http://www.optimumnutrition.com/news.php?article=603 Want to build strong hamstring muscles? What about quickening your running speed? Both goals can be accomplished by performing forward lunges. A study published in the <em>Journal of Strength and Conditioning Research</em> suggests that the end result might end up helping to prevent an injury. Researchers had 32 soccer players perform walking and jumping lunges as part of their regular twice weekly training routine. After 6 weeks, testing revealed stronger hamstring muscles, a result of the walking lunges, along with a quicker 30-meter sprint time, attributed to the jumping lunges. <strong>The Bigger Picture</strong>: Improved performance is always a plus, whether you're a competitive athlete or someone who enjoys a pickup game in the park on weekends. But the real divided here is the fact that eccentric exercises, including the forward lunge, are considered effective countermeasures for injury prevention. That's a benefit every active individual can appreciate. Wed, 10 Jun 2009 12:00:00 EST http://www.optimumnutrition.com/news.php?article=599 http://www.optimumnutrition.com/news.php?article=599 Up until around 100 years ago, for most of human history in fact, our ancestors consumed a diet that was roughly 2 parts Omega-6 fats from meat and oils to 1 part Omega-3 fats from plants and fish. Today, the ratio is more like 10 to 1. That's important because the typical Western meat and potatoes diet is believed to increase the risk of inflammation which can lead to a number of serious health conditions including asthma, allergies, diabetes and arthritis. To test this theory, scientists had 27 healthy subjects stick with a controlled diet that was built around the 2:1 Omega fat ratios early humans fed on. After just 5 weeks, signaling genes for inflammation were dramatically reduced. This research, published in the <em>Journal of Biological Chemistry</em>, was the first to demonstrate a link between essential fatty acids and gene expression. <strong>The Bigger Picture</strong>: It's often been said that we are what we eat. Despite the complexity and intelligence of modern humans, the challenge of eating healthy on a consistent basis is anything but easy. You have to count calories, avoid saturated fat, watch your sugar and salt intake. Or you could simply shop the perimeter of your local grocery, choosing only fresh means, fruits and vegetables. Sometimes the easiest solution's the best. Tue, 09 Jun 2009 12:00:00 EST http://www.optimumnutrition.com/news.php?article=598 http://www.optimumnutrition.com/news.php?article=598 The hunger hormone ghrelin stimulates hunger receptors in your brain, making you want to increase food intake. Ghrelin is activated by fat and, for nearly a decade, it's been assumed those fats were already in your body. New research from the University of Cincinnati suggests that the fat trigger is actually dietary fats from the food you eat. So consuming a diet weighed down with fat will make you want to eat more. <strong>The Bigger Picture</strong>: While you can't and shouldn't try to eliminate all fats from your diet, favor the healthy essential fats over the less healthy saturated variety. The essential fatty acids found in nuts, seeds, oils and cold water fish play a role in numerous systems and body functions, while the saturated fats from dairy and red meats mostly just add to your waistline. There are plenty of low-fat dairy and meat choices that take this issue into consideration. Mon, 08 Jun 2009 12:00:00 EST http://www.optimumnutrition.com/news.php?article=597 http://www.optimumnutrition.com/news.php?article=597 If you thought annoying rings tones just tested your patience, you might be surprised to learn that they can also impair mental function. Research published in the <em>Journal of Environmental Psychology</em> found that as little as 30 seconds of a cell phone's ringtone can decrease cognitive abilities by as much as 25%. The effect only lasts for a few minutes, but it's enough to affect the end result of a final exam or important workplace issue. <strong>The Bigger Picture</strong>: Previous studies have determined that cell phone use while driving can be distracting to a potentially dangerous degree. This study goes beyond distraction to suggest that brain function is temporarily impaired. If these findings are any indication, it's probably a good idea to shut off your phone when you're busy lifting weights at the gym. Fri, 05 Jun 2009 12:00:00 EST