It’s more commonly a concern from women, but even every now and again, I’ll hear someone tell me they can’t lift weights because they just “get too big”. While getting too More »
While it’s nothing new to have a topic in the field of health and fitness which is heavily debated, there seems to be an even greater debate over High Fructose Corn More »
Most of you probably remember the Food Pyramid right? Well, things have changed! The USDA has dropped the Food Pyramid and replaced it with the ChooseMyPlate for the Dietary Guidelines for Americans. The goal of the new initiative is to illustrate the five food groups using a familiar mealtime visual, a place setting.
What is really neat, is they’ve taken this a step further and made a customizable daily food plan. Through the food plan, you enter in basic data, age, weight, gender, height, and physical activity level and the plan will actually generate food targets just for you! You have to register to use the plan: https://www.choosemyplate.gov/SuperTracker/myplan.aspx
So back to the question. How many servings of vegetables should I have per day. The minimum proposed by the latest dietary guidelines are 2 and a half cups per day. In fact, according to the Harvard School of Public Health, the more vegetables and the greater the variety, the better!
And this is where vegetable shakes and smoothies come into play! If you’re anything like I am, some fruits and vegetables come easy. Others, not so much. In fact, getting 2 and a half cups per day minimum is possible, but far from easy. Until, I learned to blend my food! Now, I can easily take in the 3 cups or more in less than a minute. If you love a plate of hot steamed vegetables, more power to you! Just be sure to make plenty of room on your plate to make sure you get enough!
Sources: http://www.hsph.harvard.edu/nutritionsource/what-should-you-eat/pyramid/
It’s more commonly a concern from women, but even every now and again, I’ll hear someone tell me they can’t lift weights because they just “get too big”. While getting too big is a valid concern if you’re pleased with your current frame, avoiding resistance training for fear of getting big is a mistake.
Women don’t have the same testosterone levels as their male counterparts. We all know the exceptions to the rule in this case and if you’re one of them, you’re likely well aware. The “normal” testosterone levels in males is 300-1200 nanograms per deciliter in males and only 30-95 in females. So why are testosterone levels important to lifting weights and gaining size? Because testosterone plays a crucial role in the body for building and maintaining muscle mass. Even for males with the higher testosterone levels present, making huge gains in the gym doesn’t come easy! It’s a combination of diet and exercise that isn’t easy.
The bottom line is you can lift weights that are heavy for you and push youself in the gym without putting on size. Depending on several factors from your diet to the type of exercise program, you can tighten, tone, and even lose weight by lifting weights!
Strength training also helps you: (as cited by the Mayo Clinic)
Additional Resources: http://www.mayoclinic.com/health/medical/IM02074
http://www.webmd.com/fitness-exercise/guide/build-muscle-better-health?page=3
While it’s nothing new to have a topic in the field of health and fitness which is heavily debated, there seems to be an even greater debate over High Fructose Corn Syrup (HFCS) and ”regular” table sugar, which is actually sucrose. Maybe it’s because corn is the highest grossing agricultural product in the United States, bringing in over $15 billion a year (http://www.epa.gov/agriculture/ag101/cropmajor.html ) or perhaps that’s just a coincidence. Strangely enough, only 12% of all corn produced in the United States ends up in foods consumed directly or through High Fructose Corn Syrup (12% of 15 billion is still $1.8 billion, far from a drop in the bucket).
There’s no doubt there’s money to be made, but is there a difference between HFCS and Sucrose? Does the body metabolise these sugars differently? Is one really better or worse than the other?
High Fructose Corn Syrup is extracted from the corn kernel. Chemically, HFCS is typically made up of 42% glucose, 55% fructose, and 3% higher sugars. This structure of HFCS most closely resembles that of table sugar. Table sugar or sucrose is made composed of 50% fructose and 50% glucose and most commonly derived from Sugar Cane. While there are numerous types of sugars, we’re going to compare HFCS with the most popular table sugar, sucrose.
HFCS was developed in the 1960′s and gained quickly gained popularity as it’s easier to transport, less expensive to manufacture, and since corn is principally manufactured in the US, the pricing is more stable than sugar cane. With the costs and availability of HFCS superior to that of typical table sugar, it’s no surprise that HFCS quickly became a favorite to the Food and Beverage Industry.
But what about the consumption of HFCS syrup versus that of table sugar? According to the American Medical Association:
Because the composition of HFCS and sucrose are so similar, particularly on absorption by the body, it appears unlikely that HFCS contributes more to obesity or other conditions than sucrose. Nevertheless, few studies have evaluated the potentially differential effect of various sweeteners, particularly as they relate to health conditions such as obesity, which develop over relatively long periods of time. Improved nutrient databases are needed to analyze food consumption in epidemiological studies, as are more strongly designed experimental studies. At the present time, there is insufficient evidence to restrict use of HFCS or other fructose-containing sweeteners in the food supply or to require the use of warning labels on products containing HFCS.
RECOMMENDATIONS
The following statements, recommended by the Council on Science and Public Health, were adopted by the AMA House of Delegates as AMA directives at the 2008 Annual Meeting:
1. That our American Medical Association (AMA) recognize that at the present time, insufficient evidence exists to specifically restrict use of high fructose corn syrup (HFCS) or other fructose-containing sweeteners in the food supply or to require the use of warning labels on products containing HFCS. (Directive)
2. That our AMA encourage independent research (including epidemiological studies) on the health effects of HFCS and other sweeteners, and evaluation of the mechanism of action and relationship between fructose dose and response. (Directive)
3. That our AMA, in concert with the Dietary Guidelines for Americans, recommend that consumers limit the amount of added caloric sweeteners in their diet. (Directive)
Full Article at: http://www.ama-assn.org/resources/doc/csaph/csaph3a08-summary.pdf
This view has been shared by several reputable sources in the industy. Sumilar comments are echoed by the Mayo Clinic (http://www.mayoclinic.com/health/high-fructose-corn-syrup/AN01588), and the American Heart Association (http://www.mayoclinic.com/health/high-fructose-corn-syrup/AN01588).
Studies to date haven’t been able to show deciseveily that HFCS is any more or less harmful than sucrose… Or have they?
A recent study by Princeton University states significant more weight gain through consumption of HFCS than the same calories consumed via sucrose (http://www.princeton.edu/main/news/archive/S26/91/22K07/).
The first study showed that male rats given water sweetened with high-fructose corn syrup in addition to a standard diet of rat chow gained much more weight than male rats that received water sweetened with table sugar, or sucrose, in conjunction with the standard diet. The concentration of sugar in the sucrose solution was the same as is found in some commercial soft drinks, while the high-fructose corn syrup solution was half as concentrated as most sodas.
The second experiment — the first long-term study of the effects of high-fructose corn syrup consumption on obesity in lab animals — monitored weight gain, body fat and triglyceride levels in rats with access to high-fructose corn syrup over a period of six months. Compared to animals eating only rat chow, rats on a diet rich in high-fructose corn syrup showed characteristic signs of a dangerous condition known in humans as the metabolic syndrome, including abnormal weight gain, significant increases in circulating triglycerides and augmented fat deposition, especially visceral fat around the belly. Male rats in particular ballooned in size: Animals with access to high-fructose corn syrup gained 48 percent more weight than those eating a normal diet.
“These rats aren’t just getting fat; they’re demonstrating characteristics of obesity, including substantial increases in abdominal fat and circulating triglycerides,” said Princeton graduate student Miriam Bocarsly. “In humans, these same characteristics are known risk factors for high blood pressure, coronary artery disease, cancer and diabetes.” In addition to Hoebel and Bocarsly, the research team included Princeton undergraduate Elyse Powell and visiting research associate Nicole Avena, who was affiliated with Rockefeller University during the study and is now on the faculty at the University of Florida. The Princeton researchers note that they do not know yet why high-fructose corn syrup fed to rats in their study generated more triglycerides, and more body fat that resulted in obesity.
Above taken directly from http://www.princeton.edu/main/news/archive/S26/91/22K07
While the results of the Princeton study should be taken very seriously, I have trouble beleiving the second study on long term weight gain is the first of its kind. Through the research I’ve done so far, there were numerous experts citing studies pointing to the lack of evidence that HFCS affected you differently than sucrose. If this study is the first of its kind reviewing the long term effects of HFCS and weight gain, what specific studies are the others referring to? (I’ll post the answers as soon as I find them).
When all is said and done, it’s appears the only conclusive evidence is that all sugars must be consumed in moderation. High Fructose Corn Syrup and/or sucrose is in nearly every processed food in the grocery store. To properly fuel for your body, keep the processed foods and all sugars to a minimum.
While there is no substitute for eating all natural whole foods to get the nutrients you need to stay as healthy as possible- when you can't always get all the nutrients you need, you sometimes have to supplement! Look to Green Superfood as the closest substitute to getting the vegetables you need! ON SALE NOW!!! 
