10 Reasons Why You Want To Do Cardio Exercise

What is Aerobic Exercise v. Cardio Exercise?

Aerobic exercise is the same as what we all know as cardio exercise. Cardio exercise is any exercise when blood starts pumping rapidly and sends oxygenated blood that has come from the heart to the muscles. Breathing starts to accelerate and the heart starts beating more rapidly.

Good examples of aerobic exercises are running, swimming, walking, dancing, boxing. If a person performs these at too high of a level, it will then become anaerobe exercise.

Anaerobic exercise is a quick exercise that puts out a lot of energy but then you are quickly winded and have to stop. Sprinting or heavy weight lifting are good examples of anaerobic exercise.

All exercise is great for your health. It can improve your emotional health as well as your physical health. Diabetes, high blood pressure, cancer, heart issues and even osteoporosis can be reduced and even prevented by exercise.

So what is the big deal? Why is getting aerobic exercise so important and what affects does it have on the body?
Keeps you slim. Oxygen is necessary for your body to lose weight. Increasing oxygen in the bodies muscles will help keep weight off and fight off any extra calories you took in for that day.

  • Increases your stamina and reduces fatigue
  • Raises your immune system leading to better health and fights off the flu and other contagious diseases.
  • Decreases your risk of obesity, heart disease, high blood pressure, diabetes, stroke and certain types of cancers.
  • Keeps your blood sugar levels controlled.  Leading to less cravings for sugar
  • Makes your heart stronger and pumps blood more efficiently. This improves how blood flows through your whole body keeping you healthy.
  • Keeps your cholesterol low
  • Improves you mood. Anxiety, depression have all been proven to reduce with regular exercise.
  • Helps keep you mobile as you age. Aerobic exercise allow your muscles to stay strong and the more you move, the easier it is to move when you get older.
  • Live longer! Studies have shown that people who exercise regularly live longer than those who don’t.

These all sound like great reasons to me! Try and get at least 3 days a week in for exercise, your body will love it.   Here are some places in Redwood City that offer aerobic classes:

  •  24 hour Fitness: 1050 Broadway
  • Powerhouse Gym: 2075 Broadway
  • Heartcore: 930 Main Street

Good luck!

Sugar is the Culprit for Illness and Cancer

I know we all love things that are sweet but the wrong kind of sweet can be deadly!

According to the Credit Suisse Research Institute’s 2013 study, “Sugar: Consumption at a Crossroads,” as much as 40 percent of US healthcare expenditures are for diseases directly related to the overconsumption of sugar.

The United States spends more than $1 trillion each year fighting the damaging health effects of sugar.  This can be anything from obesity, diabetes, heart disease and cancer.

The fact that sugar and obesity are linked to an increased risk of cancer is now becoming recognized in the health community. According to a report on the global cancer burden, published in 2014, they state that obesity is responsible for an estimated 500,000 cancer cases worldwide each year.  Pretty Scary.

Nearly 33% of obesity-related cancers (colon, rectum, ovary and womb) occur in North America and Europe.

How Excess Sugar and Obesity Promotes Cancer

One of the key mechanisms by which sugar promotes cancer and other chronic disease is through mitochondrial dysfunction.

Mitochondrial dysfunction may be a critical part of the underlying pathophysiology in the following health conditions:

  • Autism
  • Bipolar disorder
  • Schizophrenia
  • Depression
  • Diabetes
  • Parkinson’s disease
  • Asthma
  • Chronic fatigue syndrome
  • Alzheimer’s disease
  • Some gastronintestinal disorders, among others

 

Research has also shown that chronic overeating in general has a similar effect. Most people who overeat also tend to eat a lot of sugar-laden foods.  This increases cancer risk even further.

Chronic overeating places stress on the endoplasmic reticulum (ER), the membranous network found inside the mitochondria of your cells. When the ER receives more nutrients than it can process, it signals the cell to dampen the sensitivity of the insulin receptors on the surface of the cell.

Continuously over eating in turn starts insulin resistance by stressing out your cells because of too many nutrients in the body at one particular time.  Insulin resistance usually promotes ill health and most chronic disease, including cancer.

High-Fructose Corn Syrup Primary Culprit in Cancer

This also helps explain why fasting at times and reducing the amount of calorie intake can reverse insulin resistance, thereby reducing your risk of cancer and improving your quality of life.

Obesity, caused by a combination of eating too much refined  fructose sugar causes inflammation in the body which in turn elevates hormones such as estrogen which is linked to an increase risk of breast cancer.

According to recent research, from the University of Texas MD Anderson Cancer Center, refined sugar not only significantly increases your risk of breast cancer, it also raises your risk of tumors spreading to other organs.

The study also found that it was primarily the refined fructose in high-fructose corn syrup, found in most processed foods and beverages (especially soda) that was responsible for the breast tumors and the metastasis.

Without Sugar, Cancer Cannot Thrive

One of the most powerful strategies I know of to avoid and/or treat cancer is to starve the cancer cells by depriving them of their food source, which is primarily sugar and excessive protein.

Unlike all the other cells in your body, which can burn carbs or fat for fuel, cancer cells have lost that metabolic flexibility and can only thrive if there enough sugar present. This is why I always feel perplexed as to why when a person is in the hospital for cancer or another chronic illness, the food provided in the hospital is full of fats and sugar!  Makes no sense.

Make no mistake about it, the FIRST thing you want to do if you want to avoid or treat cancer is to cut out all forms of sugar/fructose and grain carbs from your diet.  If cancer cells can’t eat, they can’t survive.

References:

1. http://www.epidemicanswers.org/epidemic/root-causes/mitochondrial-dysfunction/

2. http://www.wakingtimes.com/2016/02/24/sugar-identified-as-a-top-cause-of-the-global-cancer-epidemic/

Waist Size Helps Predict Heart Risk In Teenagers

A new study uses waist measurements and body mass index to help predict health risks in teenagers.

Using waist measurements together with body mass index may better predict a teenager’s cardiovascular risk than using B.M.I. alone, a new study finds.

Pediatricians and medical groups routinely use B.M.I. as a measure of unhealthy weight in children.  This index, calculates by dividing a person’s weight in kilograms by the square foot of their height in meters.   It cannot differentiate between fatty and lean tissue. So if you are muscular and use just B.M.I, these measurements would classify you as obese even though you are not.

Some researchers have suggested using either a waist circumference or waist to height ratio to measure health.  A study in Archives of Pediatrics & Adolescent Medicine disputes using either measure alone was not enough.

Dr. Brian W. McCrindle (and colleagues) performed a study at the Hospital for Sick Children in Toronto.  They gathered detailed data on more than 4,000 14- and 15-year-olds. All kids selected had a B.M.I. in the 85th to 95th percentile for their age.  The 85th percentile classified them as overweight.   The 95th percentile classified them as obese.

They took measurements of the waist to height ratios, measured their cholesterol levels (good and bad).   Teenagers whose B.M.I. had put them in the obese category showed a trend toward higher blood pressure with higher waist-to-height ratios.

Waist size should be half of height or less, the researchers found. Above that ratio, they began seeing associations with cardiovascular risk factors.  This is in high school kids.

“While B.M.I. is a useful number,” Dr. McCrindle said, “using it together with waist circumference might give you a better indicator of what someone’s risk is for complications associated with obesity.”

References: Taken from article written by ANAHAD O’CONNOR, Reporter

How Does Your Brain Respond To Food? Some Overweight People May Be Hardwired To Overeat.

Willpower alone usually is not enough for lasting weight loss; instead, some experts now recommend focusing on the ways in which the brain responds to food rather than solely on personal choice.

In a paper published in the August issue of the Journal of the American Dietetic Association, dietitians at Rush University Medical Center in Chicago conclude that “practitioners should more heavily focus on helping patients overcome the brain-based processes” that make dieting so difficult.This, the researchers say, is especially important because the brains of at least some obese and overweight people may be hardwired to overeat.

Such an approach to weight loss may be more successful over the long term, and it may also help counter the stigma that overweight people often feel when unable to control their urge to eat.

“Even highly motivated and nutritionally informed patients struggle to refrain from highly palatable foods that are high in sugar, salt, and unhealthy fats,” study researcher Brad Appelhans, PhD, a clinical psychologist and obesity researcher at Rush University Medical Center, says in a news release.

Brain’s response to food:
In the paper, the researchers present three brain processes that are associated with both overeating and obesity: food reward, inhibitory control, and time discounting.

Food reward, which includes both the pleasure of eating and the motivation to eat, has been linked to the same brain processes that control our urges for sex, gambling, and substance use. People with a greater reward sensitivity will likely have stronger food cravings, particularly for fatty and sweet foods, the researchers write.

Inhibitory control, or the ability to eat in moderation, is influenced by the part of the brain strongly associated with self-control and planning, the researchers write.

Time discounting is the tendency to prefer short-term rewards over long-term rewards. In the case of obesity, it amounts to choosing the immediate pleasure of eating tasty foods as opposed to the health benefits of abstaining.

These three brain processes, when coupled with an environment in which highly tempting high-calorie, low-nutrition foods are readily available, contribute to overweight and obesity. Understanding those processes and controlling such environments, the researchers conclude, may contribute more to successful and sustained weight loss than focusing solely on personal choice.

They recommend the following strategies:
•    Eliminate high fat-foods from your home and your workplace.
•    Stick to a shopping list of healthy foods when at the supermarket, or shop online so you don’t have to confront tempting foods.
•    Reduce stress, a frequent trigger of overeating.
•    Stay away from all-you-can-eat buffets and restaurants that promote overindulgence.
•    Focus on short-term goals, especially at the beginning of a weight loss program

By Matt McMillen
WebMD Health News
Reviewed by Laura J. Martin, MD

Why Do We Choose Comfort Food During Stress?

We are one step closer to deciphering why some stressed people indulge in chocolate, mashed potatoes, ice cream and other high-calorie, high-fat comfort foods. UT Southwestern Medical Center-led findings, in a mouse study, suggest that

Ghrelin….this is also called the “hunger hormone” and is involved in triggering hunger reactions to high stress situations.

“This helps explain certain complex eating behaviors and may be one of the mechanisms by which obesity develops in people exposed to psychosocial stress,” said Dr. Jeffrey Zigman, assistant professor of internal medicine and psychiatry and senior author of a study appearing online June 23 and in a future print edition of the Journal of Clinical Investigation. “We think these findings are not just abstract and relevant only to mice, but likely are also relevant to humans.”

Scientists know that fasting causes ghrelin to be released from the gastrointestinal tract, and that the hormone then plays a role in sending hunger signals to the brain. Dr. Zigman’s laboratory has previously shown that chronic stress also causes elevated ghrelin levels, and that behaviors generally associated with depression and anxiety are minimized when ghrelin levels rise. In mice, these stress-induced rises in ghrelin lead to overeating and increased body weight, suggesting a mechanism for the increased prevalence of weight-related issues observed in humans with chronic stress and depression.

For this investigation, the researchers developed a mouse model to determine which hormones and what parts of the brain may play a role in controlling more complex eating behaviors that occur upon stress, particularly those that lead to the indulgence of comfort foods.

They subjected mice to a standard laboratory technique that induces social stress by exposure to more dominant “bully” mice. Such animals have been shown to be good models for studying depression and the effects of chronic stress and depression in humans.

Wild-type mice subjected to the stress gravitated toward a chamber where they had been trained to find pleasurable, fatty food — the mouse equivalent of “comfort food.” However, genetically-engineered mice, which were not able to respond to stress-induced increases in ghrelin, showed no preference toward the fatty food-paired chamber, and when exposed to the fatty food, did not eat as much as the wild-type animals.

“Our findings show that Ghrelin signaling is crucial to this particular behavior and that the increase in Ghrelin which occurs as a result of chronic stress is probably behind these food-reward behaviors,” Dr. Zigman said.

The study also showed that these effects of Ghrelin are due to direct interaction with a subset of neurons that use catecholamines as a neurotransmitter. These include dopaminergic neurons in the brain’s ventral tegmental area, which is known to be associated with pleasure and reward behaviors.

The findings, he said, may make sense when considered from an evolutionary standpoint.

Our hunter-gatherer ancestors needed to be as calm as possible when it was time to venture out in search of food, or risk becoming dinner themselves, said Dr. Zigman, who pointed out that Ghrelin’s anti-depressant effects and its actions to help efficiently secure calorically-dense, tasty foods may have provided a survival advantage.

“Though it might have been beneficial to have these actions of Ghrelin linked, now it seems to be a cause of a lot of morbidity in our modern society,” Dr. Zigman said. “Ultimately, these linkages also may present a large challenge to the development of therapeutics to treat and/or prevent obesity.”  The researchers next plan to investigate the molecular mechanisms by which ghrelin acts to cause these stress-associated food-reward behaviors.

The work was supported by the National Institutes of Health, the Foundation for Prader-Willi Research, the Klarman Family Foundation, the National Alliance for Research on Schizophrenia and Depression, and the Disease-Oriented Clinical Scholars Program at UT Southwestern.

Journal Reference:

  1. Jen-Chieh Chuang, Mario Perello, Ichiro Sakata, Sherri Osborne-Lawrence, Joseph M. Savitt, Michael Lutter, Jeffrey M. Zigman. Ghrelin mediates stress-induced food-reward behavior in miceJournal of Clinical Investigation, 2011; DOI: 10.1172/JCI57660
  2. Article from the ScienceDaily (June 29, 2011)

Antioxidants Before And During Pregnancy Help Prevent Obesity, Glucose Intolerance In Children

Antioxidants play a crucial role in preventing the onset of disease, and they can make all the difference in determining whether or not children develop glucose intolerance or become obese. According to a new study out of The Children’s Hospital of Philadelphia (CHP), women who consume high amounts of antioxidants before and during their pregnancies may be protecting their children against diabetes and obesity.

Noting that diets high in bad fats and carbohydrates cause harmful oxidative stress that leads to obesity and diabetes, researchers decided to study the effect that antioxidants have in mitigating their onset. The team fed four groups of test rats either a high-fat, high-cholesterol diet or a healthier and more balanced diet. The first two groups received such diets with no additional antioxidants, while the other two received extra antioxidants with their diets.

At the conclusion of the study, the group eating the unhealthy “Western” diet with no added antioxidants had significantly higher rates of inflammation and oxidative stress than the other groups, and their offspring were larger and had higher rates of glucose intolerance. The Western diet group that consumed added antioxidants, however, produced offspring with markedly lower rates of glucose intolerance and no obesity whatsoever — and these conditions persisted even after two months.

“These results suggest that if we prevent obesity, inflammation and oxidative stress in pregnant animals, we can prevent obesity in the offspring,” said Rebecca A. Simmons, MD, a neonatologist at CHP.

The study shows that not only do antioxidants help prevent obesity, but they even do so when consumed as part of the Standard American Diet (SAD). This diet consists of high intakes of red meat, sugar, high fat rate foods, refined grains, dairy products and eggs.  This is not to suggest that consuming a SAD diet is beneficial, but rather that the incredible power of antioxidants to alleviate oxidative stress and its resultant diseases is strong enough to counteract some of the negative effects associated with the worst of diets.

Sources for this story include:

http://www.prnewswire.com/news-rele…

Learn more: http://www.NaturalNews.com/031702_antioxidants_pregnancy.html#ixzz1SWtF6FPQ

What Is The 80/20 Rule?

When discussing the 80/20 Rule it is pretty simple:

Eat healthy foods 80% of the week, and eat unhealthy foods for the last 20%.  Most people in the United States do the opposite.  20% unhealthy and 80% healthy.  This is why obesity, diabetes, heart disease and cancers have increased.

A healthy diet should contain the following:

  1. Sufficient amounts of proteins (meat, fish, and eggs)
  2. Carbohydrates (bread, starch, pasta, rice)
  3. Fruits and Vegetables (these contain great vitamins and produce fiber
  4. Fats (olive oil, nuts, seeds)

Drinking a lot of water is key too!  It keeps you full and our body consists mostly of water so if we lose water we need to add it back into our system.  There are plenty of diets out there that are good for you.  If you like fast food, there is the “dash diet”.  There are also plenty of guides for diabetes, high blood pressure and Gastrointestinal issues.

Good luck and happy eating!

Agave Syrup: An UNSAFE Sugar Substitute

Agave syrup is a man-made sweetener which has been through a complicated chemical refining process of enzymatic digestion that converts the starch and fiber into the unbound, man-made chemical fructose. While high fructose agave syrup won’t spike your blood glucose levels as High Fructose Corn Syrup is reported to do, the fructose in it may cause mineral depletion, liver inflammation, hardening of the arteries, insulin resistance leading to diabetes, high blood pressure, cardiovascular disease and obesity.

There are a few different natural sweeteners out there that give you your sweet fix without putting a lot of stress on your body and its organs. Try Stevia, this substitute is a lot sweeter than table sugar so if baking, use about half of what you would normally.

Hope that helps.

 

Sleep Deprivation Negatively Impacts Overall Health

Sleep Deprivation adversely affects cognitive performance (reduces problem solving and decision making skills as well as short-term memory, impairs judgment, reduces logical reasoning and critical thinking, reduces visual attention and processing)

  • Adversely affects mood and emotional well being, including increasing feelings of stress, sadness, frustration, anxiety, and rage
  • Impairs immune function
  • Influences the production and release of important hormones:
  • Increased levels of cortisol which contributes to high blood pressure, a weaker immune system, increase appetite and abdominal weight gain)
  • Negatively influence the production and release of leptin and ghrelin, hormones that affect appetite regulation
  • Reduces the effectiveness of insulin, increasing blood sugar levels and increases the risk of diabetes
  • Can inhibit the nocturnal production and release of growth hormones in men, which may contribute to loss of muscles and reduced metabolic rate
  • There’s a relationship between sleep deprivation and risk of high blood pressure, stroke and the metabolic syndrome
  • Sleep deprivation is also a risk factor for weight gain because it makes it more difficult to exercise and eat well