Green Tea Boosts Endurance and Fat Metabolism

A new study appearing in the American Journal of Physiology-Regulatory, Integrative and Comparative Physiology showed that exercise performance can be increased by up to 24 percent by consuming green tea (the amount consumed was equal to four cups a day for a 165-pound athlete).

It must be noted that the study was funded and conducted by a company that makes green tea products.

The results showed that a single high dose did not induce the increase in performance and fat metabolism. In order to obtain the benefits, one must drink green tea at the suggested rate of four or five cups a day, every day. The duration of the study was ten weeks, which suggests that the effects are cumulative and, as shown in the study, dose-dependent (more is better, up to the suggested four- to five-cup intake).

This study was conducted on mice, so it will be interesting to see if the results can be replicated in human trials. I suspect they will. However, I also suspect that if green tea is shown to be as effective as the pharmaceutical diet drugs, the government will find a way to regulate it (at the urging of the drug giants), just as they did with ephedra.

The FDA is formulating a plan to go after any supplement with "drug-like effects." Mobilizing fatty-acid storage to be burned for energy, as green tea seems to do, might well be considered a drug-like effect and subject green tea extracts to regulations of some sort. Go to Save Our Supplements for more information on how to protect our rights to use supplements.

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New Study Confirms Common Sense

In a study that could have been completed in any grocery store or mall, it has been discovered that overweight mothers are 15 times more likely to have overweight kids by the time they reach age 6. Imagine that! With 10% of U.S. kids between the ages of 2 and 6 now considered obese, this is not a small problem. The study appeared in the American Journal of Clinical Nutrition.



Because the children in the study showed a rapid increase in bodyfat between the ages of 3 and 6, the researchers concluded that genetics must play a role in the weight gain. However, they also found that children from poorer families, just like the adults, are more likely to be overweight, a finding that contradicts the gene theory. My sense is that blaming genetics, however true it might be in a few cases, absolves people of the responsibility to be healthy.



The fact remains that genetics can't explain why we are so much more overweight now than we were at the turn of the last century (1900), despite only a modest increase in caloric intake. It's not how much we eat (although that it is part of it) -- it's what we eat and the fact that we eat it sitting on our behinds in front of the television. We eat junk and we don't get enough exercise. And with video games replacing sports as the primary "activity" for kids, it's no wonder they are getting fat as well.



The bottom line is this: fat kids grow up to be fat adults. Adult-onset diabetes (a weight-related disease) is now simply called type-II diabetes because kids are getting the disease in their teen years, rather than the traditional after-40 onset. We need to feed our kids whole foods, not soda and refined foods. And we need to send them outside to play and away from the television.



[Click the header to read the article.]

As If Men Need Another Reason to Lose Weight

A new study in the journal Cancer suggests that being overweight can hide possible prostate problems in men. As body mass index (BMI) increased, PSA (prostate specific antigen) decreased. Lower PSA levels generally mean low risk for prostate cancer, but the findings in this research suggest a false reading.



From the WebMD article:

"Prostate cancer is the most common type of cancer found in U.S. men apart from skin cancer, says the American Cancer Society (ACS). In 2005, there will be about 232,000 new cases of prostate cancer and some 30,350 prostate cancer deaths in America, predicts the ACS."



The researchers don't offer an explanation as to why the obese men showed lower PSA levels, independent of prostate status, but I have an idea as to why these findings occurred.



Fat cells generate estrogen -- the more fat, the more estrogen a man will produce, which accounts for the man-boobs many obese men acquire. Higher estrogen levels may somehow interfere with how the body regulates other hormone levels, as well as possibly interfering with the immune system. This is only a guess.



Any way you look at it, being overweight is going to kill you. Whether it's hiding possible prostate cancer, or heart disease, or diabetes, or the ever-growing list of cancers associated with obesity (another estrogen connection), there are too many health risks not to commit to losing the weight. It may make the difference in seeing your children and grandchildren grow up.



[Click the header to read the WebMD article.]

There Are No Shortcuts to Fat Loss

New gym member: I want to lose 15 pounds as soon as possible.

Trainer: Well, it took a while to put the weight on and it will take a while for the weight to come off.

New gym member: How long are we talking here?

Trainer: At two pounds a week, which is safe, it'll probably take eight weeks or so.

New gym member: Two months?

Trainer: Yes, assuming you follow your diet and work out 6 days a week.

New gym member: Can't I just do that juice diet thing and do two or three aerobics classes each night? Wouldn't that make it faster?

Trainer: That's not a healthy approach.

New gym member: I don't care about health. I just want to lose 15 pounds right now.

Trainer: Okay. You're right handed, right?

New gym member: Yes. Why?

Trainer: Since you want to lose the weight right now, I figured we'd just cut off your left arm and get it all done today. How does that sound?



I've had the above conversation a couple of times. It usually helps get the point across that there is a good way and a bad way to lose unwanted weight. However, there are no easy shortcuts.



The worst example of the shortcut approach in the mainstream, besides the obviously anorexic models and actresses, is Subway Jared. I give credit to anyone who makes the effort to be healthy, but he is an example of how to do it all wrong.



Jared lost an enormous amount of weight by eating Subway sandwiches and walking every day. But, if you look closely, Jared is still a pudgy guy. He has no muscle, still has man-boobs, and looks like he has never worked out a day in his life. It's likely he will gain that weight back in the not-too-distant future.



For two meals a day, Jared ate Tubway, I mean Subway, sandwiches. One of the sandwiches had meat but less than 20 grams of protein; the other sandwich was a veggie. The first mistake is eating refined flour, which is what both the white bread and the "wheat" bread at Subway are made from. Refined flour equals high insulin levels, which means no fat burning, which means glycogen (stored sugar) and muscle are burned for energy. The second mistake was not eating enough protein, which means the body breaks down muscle to get the amino acids it needs to maintain normal functions, which means loss of muscle as well as any fat losses.



Most heavy people have a lot of muscle. Think about it -- it takes a lot of strength to carry around 100-200 pounds of extra weight. If you want to maximize fat loss, you maximize the muscle you have. Muscle burns calories to keep itself alive -- fat doesn't. Muscle looks good -- fat doesn't. Pound for pound, muscle takes up much less space than fat. If a 400-pound man lifts weights as part of his effort to lose fat, he will maintain the muscle he has, keep his metabolism elevated, and look a lot better when the fat comes off.



Jared barely ate enough calories to maintain good health. That was his third mistake. If you eat too few calories, your metabolism will slow down because your body thinks it's starving to death and will try to store any calories it gets as fat. In addition to storing those calories, the body will slow all of its metabolic functions to conserve energy. You'll lose more muscle mass and keep your fat stores.



On the other hand, Jared could have gone to the gym two or three days a week in addition to his walking. He could have eaten five or six smaller meals and gotten adequate protein (the more the better -- protein takes more energy to metabolize and provides a greater sense of satiety after meals). He could have ended up with a beach body instead of a soft, pudgy body.



There are no shortcuts to good health. Lift the weights. Do the cardio. Eat a clean, healthy diet (see other posts on this site for info on how to eat well). If you put in the time, make it a lifestyle rather than a torture, and focus your willpower on the goal of a long, healthy life, you can have the body you want. And keep your left arm.

A Drink a Day Reduces Mental Decline with Aging

More results from the ongoing longitudinal Nurses' Health Study show that a beer or a glass of wine each day can slow or prevent some of the mental decline often seen in aging adults.



From the article: "Writing in the New England Journal of Medicine, Grodstein and colleagues said they found that drinkers aged 70 to 81 were 20 percent less likely to experience a decline in their thinking skills over a two-year period than women who did not drink at all."



Moderation is the key here, as other studies have shown that more than a drink a day can have negative health effects. "Drinking more than one glass of beer or wine didn't produce a greater benefit, the researchers said." Also, "Moderate alcohol consumption -- about a 12-ounce (0.35 liters) beer or a six-ounce (0.18 liters) glass of wine -- is already known to reduce the risk of heart disease and stroke."



Other studies have shown that dieters who have a glass of wine with dinner shown no ill effects (measured as weight gain) from having the daily drink. So enjoy a glass of wine with dinner and be glad that the grape is good for you in so many ways.



[Click header to read the article.]

Food Companies Struggle to be Trans-fat Free

By January 1, 2006, all food labels must disclose the presence of trans-fats. Until then, any food that contains hydrogenated oils or partially-hydrogenated oils contains trans-fats. Trans fats are deadly, so what follows is an explanation of why these substances should be banned, not merely noted on labels.



Trans-Fatty Acids



Trans-fatty acids (TFAs) are created by the hydrogenation of mono- or polyunsaturated oils. The process involves adding hydrogen to a vegetable oil in a complex chemical reaction involving high heat and pressure. The resultant oil is solid at room temperature and becomes rancid much more slowly. TFAs are used in most processed foods and are the foundation of margarine and vegetable shortenings.



Natural unsaturated oils are in a cis format, meaning that the hydrogen atoms are all on the same side. This allows the lipid to be more flexible, and most polyunsaturated fats are, in fact, curved, allowing them fit within cells without abnormally altering the cell's shape.



During the hydrogenation process, the hydrogen atoms move to the opposite side of the carbons, thus the designation "trans." This creates a fat molecule that is even more rigid than saturated fat -- a molecule produced naturally only in the stomachs of ruminate animals. When TFA molecules, which resemble saturated fat more than unsaturated fat, are used in the formation of new cells and cellular membranes, they create more rigid -- and unhealthy -- cell structures.

Research has also shown that TFAs increase cholesterol at least as much as do saturated fats, possibly more. Although both types of fat seem to increase LDL cholesterol (the bad kind) equally, TFAs also reduce HDL cholesterol (the good kind). This factor alone makes them more harmful than saturated fats.



But trans-fats are also implicated in increasing lipoprotein levels, which results in the formation of arterial plaque. The combined action of lowered HDL, increased LDL, increased cholesterol, and increased lipoproteins makes TFAs the single greatest dietary risk for coronary heart disease. In addition, TFAs contribute to the onset of type II diabetes and have been linked to the onset of several forms of cancer.



TFAs have absolutely no health benefits. All foods containing these products should carry a clear warning label, just like a pack of cigarettes. Personally, I believe that TFAs are as deadly as cigarettes. In fact, Holland has banned TFAs from food production, a step we unfortunately are not likely to see here.



[Click the header to read the Seattle Times article.]

Higher HDL Levels Can Reduce Arterial Plaque

A new study in the Annals of Internal Medicine reveals that increased levels of HDL cholesterol, the good kind, can reduce plaque deposits in arteries and reduce cardiac events. Thick plaque deposits sometimes require bypass surgery to repair if not caught and treated in time.



From the Medscape article: "Individuals in the active treatment arm experienced a 20% decrease in total cholesterol, a 36% increase in HDL cholesterol, a 26% decrease in LDL cholesterol, and a 50% reduction in triglycerides, compared with individuals in the placebo arm."

The treatment included niacin and two other pharmaceuticals. Fish oil (an omega-3 fat) has been shown to have the same benefit, though not with such dramatic results.



Before resorting to pharmaceutical interventions, give diet and exercise a try. A high-fiber diet (lots of vegetables and a daily bowl of oatmeal), 3-9 grams of fish oil a day, and regular exercise (including cardio and weight training) can dramatically reduce total cholesterol and increase HDL cholesterol. To make this approach more effective, avoid all fried foods, avoid meats high in saturated fats, and make olive oil a part of your daily diet.



[Click the header to read the Medscape article.]

Seattle Named Fittest City

Men's Fitness magazine named Seattle America's fittest city for 2004, ahead of Honolulu, Colorado Springs, San Francisco and Denver. Houston was last on the list for the third time in four years.



One of the primary reasons Seattle was selected was that gyms and sporting goods stores outnumber fast food restaurants. In addition, 85% of residents get some exercise each month.



As a former Seattle resident, I can attest to the general health of the city. People participate in sports in Seattle more than in most cities in the country. If you've ever tried to take a walk around Green Lake on a sunny Saturday afternoon, you'll know just how many people enjoy their exercise in Seattle.



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Help for Those with Neuropathy

A new article published in Diabetes Care took a second look at acetyl-L-carnitine (ALC) as a treatment for neuropathy resulting from diabetes and AIDS. The study concluded that the supplement does not improve nerve conduction velocity (an indicator that the nerves are healing) but that it does provide significant relief in the pain some people experience with neuropathy.



There have been other studies that demonstrated nerve cell regeneration when ALC is combined with alpha lipoic acid (ALA) as a treatment for Parkinson's and Alzheimer's diseases. Other studies have shown, and the practice is widespread in Europe, that ALA can reverse nerve degeneration associated with various forms of neuropathy and can, on its own, regenerate dying nerve cells.



Oxidative stress is one of the primary causes of neuropathies, and both ALA and ALC fight oxidative stress. In particular, ALA raises the body's levels of its most powerful self-defense, glutathione, the master antioxidant. From the Linus Pauling Institute monograph on ALA: "After two years of follow up, those who took either 600 mg/day or 1,200 mg/day of a-lipoic acid orally showed significant improvements in 3 out of 4 nerve conduction assessments compared to those who took placebo." (Reljanovic M, Reichel G, Rett K, et al. Treatment of diabetic polyneuropathy with the antioxidant thioctic acid (alpha-lipoic acid): a two year multicenter randomized double-blind placebo-controlled trial (ALADIN II). Alpha Lipoic Acid in Diabetic Neuropathy. Free Radic Res. 1999;31(3):171-179. (PubMed)).



The best treatment for neuropathy is not the administration of pain killers or other pharmaceuticals, but rather the use of two over-the-counter supplements. However, the government, bolstered by its recent banning of ephedra and pro-hormones (both of which are harmless in adults when used as directed), is now going after all supplements. There may be a time in the near future when ALA and ALC are no longer available except by prescription. Any guesses as to who is lobbying for this to happen?



Protect your rights. Go to Save Our Supplements for more information.

Government States the Obvious, Again

In a stunning revelation that could revolutionize the fitness industry, the secretary of Health and Human Services and the agriculture secretary are suggesting Americans eat less and exercise more. The reason given for the profoundly new approach is that Americans are fat.



Damn! These people are considered experts in their fields. With the outdated food pyramid still in place, advocating lots of carbs and very little protein or healthy fats, the government is about 20-30 years behind the research in its health suggestions.



Here are the basics, folks:



Eat 5 small meals a day, with a serving of protein in each one.

Eat vegetables as often as possible.

Eat walnuts, almonds, and cashews in moderation.

Eat berries.

Have oatmeal for breakfast, but include a scoop of protein in it.

Eat fruit in moderation.

If you must eat bread, eat whole grain bread (3 or more grams of fiber per slice).

Eat wild and whole grain rice in moderation.

No soda, no white bread, no fried foods, no processed foods.



Exercise 5-6 days a week.

Weight train 2-3 days a week.

High-intensity exercise (health permitting) is better than low-intensity exercise.

Do not try to take shortcuts with miracle supplements.



It really is that easy.



[Click the header to read the NY Times article.]

Cortislim Is a Scam

From T-Nation (the text is as it appears on their site):



Supplement Scam of the Year: Cortisol Reducing Pills



You've seen the ads: "It's not your fault that you're overweight." No, it's stress, not the fact that you eat too much and don't exercise. Yeah, right. We smelled a rat the first time we saw these blatantly deceptive ads, but as always, it took everyone else a while to catch up.



The makers of Cortislim, the most popular supplement in this category, were finally sued by the FTC for "deceptive efficiency claims." A class action lawsuit has also been filed against the company. Since the FTC suit, the makers of Cortislim have changed their ads a little and are now using the popular copout term "lifestyle," now saying that exercise and diet might just play a role in your [weight issues]. No kidding.



But this seems to be the standard operating procedure for sleazy companies like this: run deceptive ads, make millions, get sued, still make millions, come out with a new batch of magic pills once the public catches onto the scam, and repeat. Not only do supplements like Cortislim take advantage of the general public, they also make legitimate supplement makers look bad and cause governmental crackdown on all supplements, even safe and effective ones.



And by the way, T-Nation researchers have been looking into Cortislim and think that at least one of the ingredients (are you ready for this?) increases the production of cortisol! If that turns out to be the case, we'll do a Consumer Reports article on it.

High-Dose Vitamin C Does Not Increase Exercise Performance

A new and somewhat misguided study appears in the current issue of the Journal of Applied Physiology. Researchers attempted to determine if high-dose vitamin C (500 mg a day, intravenously) could increase exercise performance in both younger (age 22-24) and older (age 59-61) adults. The researchers concluded that vitamin C does not improve exercise performance, but that it does reduce the oxidative stress that results from exercise.



First of all, there has never been any evidence to suggest that vitamin C can increase exercise performance, so these researchers were already heading in the wrong direction. Second, no one has access to intravenous vitamins, so the study would be useless to the general population. And third, 500 mg is not a high dose of vitamin C.



We already know that vitamin C reduces oxidative stress from exercise, which is why everyone who exercises should be supplementing with 500 to 1000 mg of additional vitamin C each day. In addition, we know that 1000 mg of vitamin C following a hard weight lifting session can reduce the intensity and duration of DOMS (delayed-onset muscle soreness).



If you are training heavy or training for endurance, be sure to increase your intake of vitamin C and other antioxidants.



[Click header to read the original article.]

Four Popular Diets Compared Over One Year

A new study released today in the Journal of the American Medical Association compared the Atkins diet, the Zone diet, the Ornish diet, and Weight Watchers in 160 people over the course of one year. The biggest finding is that many people can not stay on a diet for one year. In addition, most participants lost half their desired weight in the first three months.



From the USA Today article:



Findings in today's Journal of the American Medical Association:

• At the end of one year, about 50% had dropped out of the Ornish and Atkins plans; 35% had abandoned Weight Watchers and the Zone. About 25% stuck very closely to the four diets for a full year.

• At one year, about 25% of participants in each group had sustained a weight loss of 10 to 20 pounds.

• About 10% of participants lost and kept off 10% of their initial weight.

• For each group, at least one person had lost 30 to 60 pounds at one year.

• In general, dieters lost half their desired weight in the first three months.

• Those who had the greatest weight loss had the best improvements in cholesterol.

• A 5% weight loss resulted in 10% improvement in heart disease risk factors.

• Those who followed the Ornish diet lowered their LDL (bad) cholesterol the most.

• Those who followed the other three plans had the biggest increases in HDL (good) cholesterol.



Now, here is why so many people failed and why weight loss stopped after the first three months:

1. No exercise program. They lost weight for sure, but they lost muscle as well as fat because they were not weight training. With the loss of muscle comes a drop in metabolism, which means it becomes harder to lose weight because your body is burning fewer calories to support its weight. Bottom line: weight train to maintain muscle during diet phases.

2. Calories were not adjusted as the weight came off. Obviously, these people were losing muscle and their metabolisms were slowing down, which requires a drop in calories or an increase in exercise. Every dieter knows about the plateau - how it is dealt with determines long-term success or failure. These people hit the plateau at three months.

3. They were asked to follow the diet seven days a week, 365 days in a row. After the first month or two, if the weight is coming off, a cheat day every couple of weeks helps maintain some sanity in what feels like a hell of deprivation. A cheat day isn't a license to get "supersized" for 24 hours, but it is a break from the structure and a chance to have some cheat items (low-carb ice cream, breakfast cereals, a couple of doughnuts, a piece of cake or pie, a few cookies). Doesn't matter what you love, have some, but keep portion size in control and make sure you get exercise on that day, even if it's just a one hour walk with the dogs.



This study is a good first step in looking at competing diets to see which work. But until we look at the diets in people using them correctly, which means with exercising people, we really won't know how effective they are.



One last thought: the Ornish diet is still too low-fat, with only 10% of calories coming from fat, and too low-protein. It might be an effective emergency diet for those who are at high risk of heart attack, but as a diet for the general population it is rather behind the research. We need higher fat levels, coming from healthy fats like nuts and seeds, and we need more lean protein to support muscle health. Dr. Ornish hasn't kept up with the latest research, and as a result, his diet his highly flawed.

Life Is Difficult for Overweight Kids

A new study (Journal of the American medical Association) confirms what any overweight kid already could have told you: being heavy makes for a very unhappy life. While the children report a much lower overall quality of life compared to kids with healthier bodyweights, their parents seem oblivious to their problems.



The obese kids in the study reported the lowest quality of life in the survey. Physical and social functioning was rated lowest, with emotional and school-related issues not as severely impacted.



Think about it: the fat kids always got teased in school, picked last for games/sports, didn't get dates in high school, and so on. At every level, elementary to adulthood, fat kids are descriminated against, made fun of, and excluded. The emotional wounds from having to endure that throughout your childhood must be deep and sometimes crippling. Imagine feeling excluded from life, and knowing that food can numb that pain. Then imagine trying to lose the weight, to give up the one thing in your life that provides comfort.



I'll say it again: for many people, the emotional elements of being overweight are what prevent them from getting into the gym and/or eating a healthy diet. If you don't deal with the wounding, no diet plan or gym membership will make a difference.



And this isn't a victimization stance. Yes, to a certain point these people are victims of our cultural values and insensitivity. But in the end, they must take responsibility for their lives and seek the healing they need, both physical and emotional. Along the way, it would also help to understand how the cultural values supported their eating patterns in some ways. It's an integral approach, and it's the only approach that will work in the long term.



[Click the header to read the WebMD news story.]

Study Says Commercial Diet Programs Don't Work

A new study looking at several leading diet programs concluded that most do not work, with only Weight Watchers showing any positive results (a 5% loss of weight that is usually regained). The study appears in the Annals of Internal Medicine.



Some of the programs studied included Weight Watchers, Jenny Craig, L.A. Weight Loss, Optifast, Medifast, Health Management Resources, and eDiets. A couple of the programs can cost as much as $2100 for three months.



The results of this study are not surprising. Most of the programs studied are not offering a scientifically based approach to fat loss. Most do not include any form of real exercise (weight training two to three days a week and cardio three to four days a week). And most do not look at the psychological factors that cause overeating, the cultural norms that support consumption of unhealthy foods or eating in unhealthy ways, or the social structures which make all of this possible, including the over-priced and ineffective weight loss programs.



We need an Integral Fitness Solution that treats the whole person -- body, mind, and spirit.

[Click the header to read the NY Times story.]

Plan Your Meals in Advance

One of the easiest ways to fail on a diet is to fail to plan. You're out running errands or it's lunch time at work, and you don't have a meal packed and ready to eat. So you eat fast food or something from a vending machine. It's a slippery slope for most of us, so one failure leads into another.



You can avoid this by planning to take snacks with you when you'll be away from home, or planning a whole day's meals and snacks for each day at work. Put your next day's meals together the night before, as soon as you get home, and it'll be a no-brainer the next morning. You can even prepare several days worth of meals at a time, and put them in resealable containers in your refrigerator until you need them.



A little planning can prevent a lot of mistakes and the overall failure of your diet.

Diet Tip for the New Year

Here's a tip for those of you beginning a diet for the new year, or trying to get back on a diet you were using before the holidays:



If it comes in a box, a bag, or a can, chances are good that you shouldn't eat it. There are exceptions (cottage cheese, eggs, low-fat cheeses, etc), but this is a safe and simple rule.



Here are the basics for a healthy diet:



plenty of lean meats (chicken, fish, turkey, lean beef)

eggs (buy organic)

organic vegetables, especially cruciferous (broccoli, cauliflower, and so on)

organic berries

nuts and nut butters (walnuts, almonds, cashews)

raw oats

fruit

fish oil capsules

flax oil and olive oil

low-fat cheese

low-fat cottage cheese



Build your diet around these basic items, keeping portion size under control, and you'll be healthy and you'll lose weight. This isn't a weight-loss diet, it's a lifestyle change, and it includes regular exercise.

"Fit But Fat" Still Kills

[Click header for full news story.]



The prevailing wisdom over the past ten years is that you can be overweight and still be healthy if you get some regular exercise. New findings from the Nurses' Health Study (a longitudinal study which began in 1976) suggest that being overweight, even if you exercise, doubles your chance of premature death (as opposed to being normal weight and fit). Being thin and sedentary also increases the risk of premature death by 55%, so don't think you're safe just because you aren't overweight.



Bottom line: lose the extra weight and you reduce the risk of diabetes, heart disease, some forms of cancer, and osteoarthritis. The best way to lose the weight is to eat a balanced diet and to exercise for an hour each day, five days a week. Do both weight training and cardio exercise.