New Post on Eat Move Sleep Blog

Yesterday, the Dan's Plan blog Eat Move Sleep published a blog post I wrote about sleep, artificial light, your brain, and a free computer program called f.lux that can help us live healthier lives.  Head over to Eat Move Sleep to read it.

The Fruit That Really Does Keep the Doctor Away

Crisp, comforting and delicious, apples have remarkable health benefits, fighting everything from dental problems to diabetes, heart disease, at least 8 types of cancer, and possibly even Alzheimer’s.

One of the latest discoveries is that eating at least 2 servings a week of whole fruit—particularly apples, blueberries, or grapes—trims risk for type 2 diabetes by up to 23 percent, compared to people who eat less than one serving per month, according to new data from three long-running studies that include 187,382 participants. The research was published in British Medical Journal. The scientists also report that cutting out three servings of fruit juice and eating whole fruit instead would cut diabetes danger by 7 percent.

Other studies reveal the apple's long list of impressive health perks, reports Courtenay Smith, executive editor of Reader’s Digest and editor of the bestsellerFoods That Harm, Foods That Heal.

In fact, apples may be one of the best healing foods, but also carry a risk you should be aware of. “Because apples are vulnerable to worms and other pests, conventionally grown fruit can be high in pesticides because it’s sprayed several times,” cautions Smith, who recommends either buying organic or washing the fruit thoroughly before eating.

Here are some of the latest findings about this delightful autumn food:

Protection Against Cardiovascular Disease

An apple snack soaked with tangerine juice lowers cardiovascular risk in children, according to researchers at Universitat de València and other centers. The study included 48 obese kids ages 9 to 15 who followed a low-calorie diet for 4 weeks. Eating the apple/tangerine snack improved the kids’ blood pressure, lipid levels and antioxidant defenses, while also reducing inflammatory markers linked to heart risk. 

Lower Risk for Stroke

Contrary to the popular belief that the healthiest fruits and veggies are brightly colored, a large Dutch study found that eating white produce (in amounts equal to one medium or large apple) reduces stroke risk by 52 percent, compared to people who eat smaller amounts. Although the researchers looked at a variety of white produce, apples, pears and applesauce were the ones most commonly eaten by the 20,069 participants. There was no link between eating foods of other colors and rates of stroke, according to the study, published in Stroke.

Whiter, Healthier Teeth

“Apples are often called ‘nature’s toothbrushes,’ because they help clean and brighten teeth,” says Smith. “The crisp, abrasive texture stimulates the gums and removes debris from your teeth, while the mildly acidic flavor increases saliva flow to rinse away plaque.” A 2012 study reported that men who ate high-fiber fruits (particularly apples and bananas) were at lower risk for tooth loss and progression of gum disease. The study tracked 625 men for 15 years.

Help You Stay Slim

“Studies out of Washington State and Brazil show that people who eat 3 apples or pears a day lose weight,” Smith reports. “These fruits are low in calories (80 for a medium apple) and loaded with water and fiber, so they fill you up. They’re also digested slowly, so  you feel satisfied longer.”

May Prevent 8 Types of Cancer

A 2011 scientific review reports that people who eat one or more apples daily have significantly lower risk of oral cancer and cancers of the voice box (larynx), breast, esophagus, colon, kidney, prostate and ovary, compared to those who nosh on the fruit less often. The study included more than 6,000 people and this pattern held true even when the participants’ age, calorie intake, diet, smoking, and weight were taken into account.

“In lab studies out of Germany, there’s evidence that when fiber in apples ferments in the colon, it produces cancer fighting compounds,” says Smith. “Other lab studies show that procyanidins—natural compounds found in apple skins—trigger cancer cell death.”

Help Head off a Heart Attack

The same scientific review also reported that women who ate as little as 71 grams of apple daily (about half of a small apple) were 43 percent less likely to die from cardiovascular disease—the leading killer of Americans—than were women who didn’t eat the fruit at all. A study of elderly men found similar benefits to eating an average of 69 grams of apple daily, versus little or no apple consumption.

May Help Ward off Alzheimer’s

Animal studies suggest that apple juice may have a variety of positive effects on brain health, including reducing age-related memory and cognitive impairment. What’s more, in animals, daily consumption of apple juice appears to protect against brain changes and damage associated with Alzheimer’s disease, though it is not yet known if tasty drink has the same effect on the human brain.

11 Ways to Boost Your Metabolism All Day Long

You may not realize it, but while you're bumming it on the couch catching up on New Girl, your body is working hard to help you burn calories. How is that even possible? Your sweet, sweet metabolism. The cool part: You can speed it up to ensure it's torching the maximum number of cals. All you have to do is follow these 11 super-easy tips.

When You First Wake Up Eating breakfasts helps jumpstart your metabolism--especially if you do it within one hour of waking up. "Your metabolism went into rest mode over night, so your first meal of the day revs it up again," says Keri Gans, R.D.N., author of The Small Change Diet. To work the kick-start effect to the max, choose foods high in fiber and protein, like whole-grain cereal with low-fat milk and berries.

During Your Commute Parking farther away from your office may sound like a small step, but it can actually boost your metabolism in a big way because it forces you to move more. "Getting your heart rate up for a short period of time keeps it elevated afterward, which boosts your metabolism overall," says Doug Barsanti, M.A., strength and conditioning specialist and owner of ReInvention Fitness in Santa Cruz, California. Another good idea? Take the stairs to get to your floor.

When You First Get to the Office Go ahead and grab a cup of joe. Research shows that caffeine boosts your metabolic rate, albeit mildly, says David Katz, M.D., director of the Yale University Prevention Research Center and author of Disease Proof. Just watch all the caramel-cream--whatever concoctions--those are so sugary that they'll negate coffee's benefits.

At Work We hereby grant you permission to schmooze with your co-workers--as long as you don't do it over G-chat. "Moving more at every opportunity, even if it's just to get up to go to the bathroom, keeps your heart rate going and therefore boosts your metabolism," says Shirley Archer, an ACE-certified group fitness instructor. Try walking across the office to talk to co-workers rather than e-mailing them.

When You're Buying Lunch Pick the right foods, and you'll stoke your metabolism. "Nothing beats a turkey sandwich on whole-grain bread with lettuce, tomato, and mustard and a piece of fruit on the side," says Gans. "The protein-carb combo will give you energy to get through your day without dragging."

At the Water Cooler When it comes to water, colder is better. "Your body burns more calories in colder temperatures because it has to work harder to keep you warm--so by drinking cold water, you end up burning more than if you guzzled room-temp H20," says Lisa Gain, Ph.D., evolutionary biologist and founder of snack-girl.com. (Sadly, the same does not hold true for ice cream, which is too high-cal to get the effect. Womp!)

During Your Workout It's all too easy to get into a cardio routine and stay at the same pace for your entire workout--but don't! Intervals are your friend, says Barsanti. "Short, high-intensity exercise boosts your metabolism. So when you're on the treadmill or elliptical, sprint for 30 seconds, then rest for 30 seconds, and repeat this pattern for 10 minutes." Pro tip: Make a playlist with fast and slow songs to help you vary your rhythm without even thinking about it.

Post-Workout Good news for chocolate lovers! Drinking chocolate milk post-workout helps keep your metabolism going strong. "When you exercise, your body loses glucose," says Gans. "You need to restore it right away to keep your metabolism on track." Chocolate milk is ideal because it has the perfect combo of carbs and protein. Sweet!

At Dinner Some studies suggest that eating spicy foods may boost your metabolism--so top your meals with chili peppers and Tabasco. Bonus: Spices are naturally fat free, so there's no need to stress about calorie counts.

In the Evening Take a minute to relax, and your metabolism will thank you. Why? "When you get stressed, your body releases cortisol, and too much cortisol slows down your metabolism," says Archer. To prevent this, do whatever relaxes you most, like yoga, talking to a soothing friend, or meditating.

At Bedtime Sleep is key to boosting your metabolism. "Your body needs it to fully restore and recover from the day and keep your muscle mass and hormones circulating properly," says Archer. Aim for seven to eight hours a night to keep your metabolism in tip-top shape.

Sleep and Genetic Obesity Risk

Evidence is steadily accumulating that insufficient sleep increases the risk of obesity and undermines fat loss efforts.  Short sleep duration is one of the most significant risk factors for obesity (1), and several potential mechanisms have been identified, including increased hunger, increased interest in calorie-dense highly palatable food, reduced drive to exercise, and alterations in hormones that influence appetite and body fatness.  Dan Pardi presented his research at AHS13 showing that sleep restriction reduces willpower to make healthy choices about food.

We also know that genetics has an outsized influence on obesity risk, accounting for about 70 percent of the variability in body fatness between people in affluent nations (2).  I have argued that "fat genes" don't directly lead to obesity, but they do determine who is susceptible to a fattening environment and who isn't (3).  I recently revisited a 2010 paper published in the journal Sleep by University of Washington researchers that supports this idea (4).

Read more »

Migraine? Avoid These Foods

 

• Foods to Avoid Certain foods are believed to be responsible for up to 30 percent of all migraines. Here, a list of potential migraine-triggering foods you might want to avoid—and what’s in them that can cause migraines.

 

• Pickled Foods Foods that have been pickled, fermented, or otherwise marinated sometimes contain monosodium glutamate, also known as MSG. MSG is a flavor enhancer that has been shown to trigger migraines. The Food and Drug Administration (FDA) maintains that MSG is safe, but it remains controversial. 

 

• Chinese Food MSG is commonly added to Asian foods, particularly Chinese food, as a flavor enhancer. Other foods that may contain MSG: canned soup, frozen foods, processed foods, seasonings, and canned vegetables. Because of the controversy surrounding MSG, food manufacturers list it on the label

 

• Chocolate contains caffeine, as in sodas, tea, coffee, and energy drinks. In small doses, the caffeine in these foods and drinks can increase alertness. Plus, caffeine can actually help the body absorb pain-relief medication more quickly when migraines do occur. But high doses of it (like the levels found in some energy drinks in particular) can cause irritability, insomnia, anxiety, and migraines. Additionally, long-term uses of caffeinated products can result in a chemical tolerance in your body. If you abruptly stop consuming caffeine, you may experience withdrawal symptoms that trigger a migraine.

• Aged Cheese Tyramine, a monoamine found naturally in many foods, has been identified as a migraine trigger. Aged cheeses, such as blue cheese, Parmesan, and cheddar, contain tyramine, as do dried and cured sausages and smoked fish

Lemon is beneficial for health

There are many foods and natural products that have beneficial properties for the body and the human body. A good example are the lemons that in addition to providing vitamins and minerals, offers plenty of benefits to health and can be used  to alleviate some conditions. In this article we explain in more detail what the benefits of lemon.

Like other citrus, lemon is known for its high content of vitamin C, but also contains vitamins A, E, and B group and various minerals: potassium, magnesium, calcium, phosphorus. This will make lemons become a great source for the body's defenses that will help prevent disease.

The lemon helps to eliminate toxins, and also facilitates the movement of the intestines, helping to regulate traffic. This can be taken every morning a glass of hot water with lemon juice.

Furthermore, lemons are beneficial to blood circulation problems, since the active and improvement. Therefore, it will be appropriate in case of hypertension, varicose veins, hemorrhoids, and other cardiovascular conditions.

They can be solved with lemon digestive disorders such as indigestion, slow digestion, lack of appetite, etc. Citric since this improves digestion. This can be taken in juice or as tea.

Another of the benefits of the lemon is the fact of being a great antioxidant, which helps prevent aging of cells and neutralize free radicals.

Another benefit of the consumption of lemon is the fact that citric acid promotes the dissolution of the calcium deposits, as well as kidney stones and gallstones.