Tweet1; The
#WellnessGuruJim Blog has been created to summarize what you should
know and can DO to live your best
http://wgjim.blogspot.com
T2; #BPA the
chemical you’ve been warned to avoid in plastic products, also
found in 67% of 200 canned products.
We’ve all been
buying BPA-free water bottles for years, but a new study conducted by
six nonprofit organizations revealed that the nasty chemical is also
found in 67% of all canned products. To lower your exposure, opt for
fresh, unpackaged, or frozen food, and store/cook it in glass
whenever possible.
T3; “1 minute”
of exercise offer’s the same health benefits as 45 min of moderate
exercise, concludes 12-week study #HIIT
Reading headlines
like that used to make me angry, because not only do I sometimes
exercises for hours at a time, I thought they were nothing but
exaggerated lies designed to sell exercise equipment. But in a
12-week study at Canada’s McMasters University, 27 sedentary men
performed just 3 20-second cycle sprints, the other 45 minute of
moderate cycling, and both groups showed a 19% rise in cardio ability
and better insulin sensitivity.
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| Facts from Men's Fitness July/Aug 2016 |
But here’s the
catch—and there’s always a catch—I assume participants had to
properly warm up before their 20-second sprints (even though the
article didn’t mention it) or it wouldn’t have been advisable—or
even possible— to properly sprint (going absolutely has hard as
possible). And sprinting is HARD. Most people don’t push
themselves nearly hard enough in the sprinting phase of High
Intensity Interval Training (HIIT), and they push themselves TOO hard
during what should be easier endurance training.
The second catch is
that the article warns that fit folks won’t see the same gains.
MAIN POINT:
Whether you are training for a race, or just looking to get fit and
lose weight, everyone should incorporate HIIT in to their routine at
least once a week.
T4; #TroubleSleeping
? Eat foods high in #magnesium like dark chocolate, leafy greens,
seeds, and nuts
Researchers at
Edinburgh and Cambridge Universities found that magnesium regulates
circadian rhythms, which will improve your sleep.
T5; 3 Proven ways to
beat #depression --strenuous aerobic exercise, DNA, mindfulness-based
cognitive therapy #MBCT
Cognition and
Emotion reports, 80 subjects were subjected to sad movie scenes;
the half that did 30 minutes of vigorous aerobics had less of an
emotional hangover and felt happier than the ones who did not. The
worst thing you can do for both your body and your emotional
well-being is to mope around the house when feeling depressed.
Exercise!
More exercise; DNA
research on 396 adult subjects at U of Florida revealed that those
who had a gene predisposing them to depression usually also had a
gene that allowed exercise to help or even prevent that depression.
In other words, however you personally feel about the situation, your
DNA has the answer. Now use it!
Mindfulness-based
cognitive therapy; if you’re glum, using a combo of cognitive
(thinking-related) therapy and mindfulness training can lift the
depression and make it 31% less likely you’ll relapse for a year,
says JAMA Psychiatry.
T6; Yet another
reason to avoid #FastFood –phthalates; cause birth defects, asthma,
and obesity in unborn babies
If you are still
temped to eat that noxious smelling garbage, so affectionately
referred to as “fast food,” and you care nothing about your own
health, consider the health of your unborn child. A new study out of
GWU of almost 9000 subjects found that fast-food eaters had
phthalate levels of up to 40% higher than non-fast-food eaters.
Phthalates, harmful industrial chemicals used in food packaging, are
linked to birth defects, asthma, obesity, and brain-development
problems in the unborn.
T7; R U on a
#HighFat diet? Eat grapes-boost polyphenois, cut body fat, increase
good gut bacteria
You know that
vegetables oils and low-fat dairy are bad for you by now, right? You
know that you must eat high quality fat in order to lose fat. But it
might surprise you to learn that adding grapes to a high-butter-fat
diet (a diet with 33-44% of calories from fat) boosts the amount of
polyphenols you get, which is great, because they cut overall body
fat and increase good gut bacteria, according to two new studies from
the U of North Carolina at Greensboro. Aim for a cup of red
grapes a day.
T8; #Fructose alters
brain genes, increase risk of diabetes, heart disease, Alzheimer’s;
Omega-3 can fix it
Fructose, the sugar
found in high-fructose corn syrup (the bane of soft drinks and
processed foods), can alter brain genes and up the risk of diseases
such as diabetes, heart disease, and Alzheimer’s, UCLA
reports.
But the great news
is that DHA, an omega-3 fatty acid in foods like fatty fish and eggs,
can completely repair the damage.
T9; #ButterGreat
#VegtableOilKills –eaters of oils high in linoleic acid die earlier
than butter eaters
Just because the
word “vegetable” is in vegetable oil, don’t get fooled into
thinking it is in any way good for you. It is an incredibly cheap
alternative to healthy oils, like avocado (the world’s most perfect
food, like the coconut) and extra virgin olive oil, and can be found
in just about every processed food.
Researches found
that, out of 9500 seniors, those who used oils high in linoleic
acid—like corn, soybean, and sunflower oil—died at an earlier age
than those who stuck with butter.
In addition, a
newly released 15-year study on 3000+ adults who ate higher levels of
full-fat dairy products came to the happy conclusion that full-fat
dairy is much healthier than low-fat dairy, as subjects ended up with
a 46% lower risk of developing diabetes, the journal Circulation
reports.
