Sugar, Sugar and more Sugar!

10 Top Strategies To Break Your Sugar Habit

Nutrition By Matthew Kadey, M.S., R.D.Updated On: Jan 3, 2017

  Photo: Shutterstock.com

 

Life is sweet, all right—so sweet that the average American now eats about 129 pounds of caloric sweeteners each year, according to the U.S. Department of Agriculture. While a dedicated triathlete can get away with consuming a bit more sugar than a couch potato, it’s still a good idea to limit intake for overall better health and performance; a diet high in the sweet stuff is linked to everything from weight gain to diabetes to recovery-impairing inflammation. Plus, high-sugar foods may crowd out other more nutritious options that can better fuel workouts and help repair muscles. But the ubiquitousness of added sweeteners hidden in our food supply can make it a challenge to scale back. Presenting 10 tactics to make your diet a little less saccharine.

Read the fine print

About 75 percent of packaged foods on store shelves contain sweeteners, a 2012 study in the Journal of the Academy of Nutrition and Dietetics reveals. Added sugar can sneak into foods you might not expect to have it, such as peanut butter, bread and tomato sauce.

Know the lingo

By 2018, all food companies must list the grams of added sugar in their products on packaging. Until then, learn to recognize the many euphemisms for sugar that can populate ingredient lists, and avoid purchasing products that list them. These double agents can include maltodextrin, fruit juice concentrate, barley malt, dextrose and maltose. 

Tame the gels

From bars to gels to sports drinks, sports nutrition products often contain a lot of sugar. While the quick energy can help power your workouts, it won’t do much to help your waistline if consumed too liberally. Stick with using these products only during long workouts (more than 90 minutes) and opt for whole foods over packaged products during the rest of the day.

Timing counts

If you’re prone to sugar cravings, the best time to satisfy one is just after a calorie-crushing workout. In the moments after vigorous exercise, your muscles are itching for sugar to help replace spent glycogen stores, the main source of energy for high-intensity exercise. You still don’t want to go overboard, but if you’re going to give into cookie temptation, this is the ideal time to do it.

Scale back

When baking batches of muffins and cakes, keep in mind that many recipes call for more sugar than what is necessary. So unless a dessert-style recipe is written specifically to be lower in sugar, try simply reducing the amount of sweetener called for by 25 percent or more. Most often, you need not adjust any other ingredients.

Go natural

Embrace foods that are naturally sweet. Sugars in vegetables and fruits like beets, sweet potatoes and apples don’t count as added sugars, and research is bereft of any data linking natural-occurring sugars to health woes. That’s because the sugar in whole foods is bundled with other key nutrients, including vitamins, minerals, antioxidants and hunger-crushing fiber. So buy plain versions of items like yogurt and oatmeal, then sweeten them naturally with berries. Unsweetened dried fruit including apricots and figs can help you kick those candy cravings, but they are more concentrated in sugar than their fresh counterparts, so moderate your intake.

Work up a sweat

A recent Austrian study found that when people exercise for just 15 minutes, their urge for sugary snacks dropped by 23 percent. Exercise releases feel-good endorphins, giving you the same rush that a sugary treat would.

Embrace other tastes

Sweetness is just one of the five main tastes. The others: salty, sour, bitter and umami. You can recalibrate your palate to prefer other tastes by gradually increasing your intake of unsweetened sour (such as plain yogurt or tart cherries), bitter (arugula and radicchio) and savory umami (miso and mushrooms) foods. Once you break the sugar cycle, you might find you prefer your morning coffee plain.

Spice is nice

Amp up the flavor in your meals and snacks like oatmeal and yogurt with warming spices such as cinnamon, cloves and nutmeg. They’ll excite your taste buds and provide some healthful antioxidants to boot.

Avoid zero-calorie sweets

Calorie-free sweeteners may not help you tame a sweet tooth. It’s thought they activate reward centers in the brain and disrupt appetite control, leading to increased overall sugar cravings and food intake. Also, if you drink a diet soda or munch on sugar-free cookies, you might be more likely to give yourself permission to splurge on a bigger slice of cake or scoop of ice cream later on. For these reasons, studies have generally found less than impressive results with respect to calorie-free sweeteners and weight loss.

Read more at http://www.triathlete.com/2017/01/nutrition/10-top-strategies-break-sugar-habit_297238#VCv8rcJ3t4A7BuIh.99

Exercise May Save You From Dementia

According to New Research

Exercise Promotes healthy brain function with healthy activity

By Molly Hurford December 19, 2016

 

New research has shown a benefit of regular exercise on cognitive impairment—and that might help reduce the risk of dementia in elderly populations. Activity has been shown to protect against vascular cognitive impairment, which is the second most common cause of dementia after Alzheimer's disease. To learn more about how exercise might be able to ward off dementia, we chatted with study author Teresa Liu-Ambrose, PhD, PT, who is an Associate Professor and the Canada Research Chair at the Mowafaghian Centre for Brain Health at the University of British Columbia.

Liu-Ambrose explains that the study showed a small reduction in vascular cognitive impairment, which is impairment caused by a disease of the blood vessels in the brain. "For example, a stroke can be a cause of vascular cognitive impairment," she says. "In our study, we worked with individuals who had vascular cognitive impairment largely due to disease of the small blood vessels of the brain." Published in the latest online issue of Neurology, the research looked at 70 elderly subjects who were already dealing with the effects of vascular cognitive impairment. Half of the participants took part in one-hour exercise classes three times a week for six months. The other half received information each month about vascular cognitive impairment and a healthy diet, but no information on physical activity. At the end of six months, the participants were all assessed.

Animal studies have already shown that exercise results in the release of a growth factor called brain derived neurotrophic factor (BDNF). "BDNF promotes neuron growth, differentiation, and survival,” she explains. And exercise specifically increases BDNF expression in the hippocampus, which she says is a major brain region responsible for learning and memory. In previous studies, it has been shown that exercise can increase the volume of the hippocampus—so, if exercise increases the size of the hippocampus and increases BDNF expression, that means exercise keeps your brain in better shape.

The subjects who exercised had a small improvement on the test of overall thinking skills compared to those who did not exercise. "This result, while modest, was similar to that seen in previous studies testing the use of drugs for people with vascular cognitive impairment," Liu-Ambrose says. It’s still a minor difference, she notes, but any positive non-drug-related intervention is a good sign. And the exercising group also improved compared to the other group in their blood pressure and on a test of how far they could walk in six minutes, so overall health improved as well.

Stepping back to how you can prevent problems as you age, there isn’t one specific type of exercise Liu-Abrose recommends for people. Most research has been done on aerobic training like cycling, though, and she adds that even without the results of this study, exercise in general—in any form—as we age becomes steadily more important. “We need to be cognizant that exercise in general is good for physical health, and a physically healthy body is critical for a healthy brain,” she explains. "Specifically, many chronic conditions that we develop in midlife and onwards, such as high cholesterol, blood pressure, and Type 2 diabetes, all contribute to one’s dementia risk."

Liu-Ambrose recommends beginning regular exercise as early in life as possible, but even latecomers to sport will benefit. "I encourage everyone to view their physical and cognitive health as investments,” she says. She likens it to saving for retirement: the earlier you start, generally, the larger the nest egg you’ll have. "The same principle likely applies to our physical and cognitive health—we should all aim to build our reserve throughout the life span to have the best change to age well."

5 Anti-Aging Food Types You Should Already Be Eating

Experts weigh in on the best foods to eat to help turn back time

By Finn Ryan December 6, 2016

While it may sound like something out of a sci-fi movie, researchers have actually discovered that a certain compound could help reverse the effects of time by improving our metabolism, boosting our energy, and improving our insulin sensitivity. And it gets better: This compound is found in some fruits and veggies.

Studies at Washington University School of Medicine in St. Louis have shown that ingesting nicotinamide mononucleotide (NMN), which our bodies already produce naturally, has a positive, anti-aging effect on animals. Because the animal studies were such a success, researchers plan to continue trials on humans.

The animal study, which was published in Cell Metabolism, revealed that older mice that drank water supplemented with NMN saw improvements in metabolism and energy reserves. Interestingly, the enhanced water did not affect younger mice. That's because our NMN supply diminishes as we age, so the older mice actually needed the supplement. (Lose up to 25 pounds in 2 months—and look more radiant than ever—with Prevention's new Younger In 8 Weeks plan!)

NMN is found in fruits and veggies such as avocados, broccoli, cabbage, edamame, and cucumbers. So does this mean that if we binge on veggies that we'll live forever? Not exactly. The supplement that the mice drank was much higher in NMN than vegetables are. While we are unable to eat enough veggies to replicate the exact effects of the study, heading for the produce aisle could still prove to have some anti-aging perks. "Eating these veggies might have some accumulative effect on the neuro-body connection," says study author Shin-ichiro Imai, MD, PhD, professor at Washington University School of Medicine.

And don't expect instant anti-aging—the effects will likely occur over a prolonged period of time. Stick with your recommended daily intake of fruits and vegetables, which is about ¼ to ½ of your plate at any given meal. Here, experts share the types foods that can help turn back time. 

 

1/5 Photograph courtesy of shuttersock

NMN-Containing Foods

In the study mentioned above, the mice that drank the supplemented water actually ate more than the control group, and gained less weight. While we already know not to expect as dramatic results as in the study, it can't hurt to stock up on tomatoes, avocados, edamame, broccoli, and cucumbers. (Eat these superfoods for radiant skin.)

B-Vitamin-Containing Foods

NMN is a derivative of niacin, aka vitamin B3. "All of the B vitamins are important for energy, which includes giving us energy as well as boosting cell metabolism energy," says Kristi King, MPH, RDN, a spokesperson for the Academy of Nutrition and Dietetics. Niacin-rich foods include peanuts, mushrooms, and fresh green tea. 

 

3/5 Photograph courtesy of Shutterstock

Carotenoid-Containing Foods

The phytonutrients found in orange and yellow fruits and vegetables like oranges, squash, carrots, and orange bell peppers can help improve your skin's vibrancy and stop collagen breakdown in its tracks, says Torey Armul, MS, RD, LDN, a spokesperson for the Academy of Nutrition and Dietetics. Other antioxidant-rich fruits can also keep your skin looking youthful. Raspberries and pomegranates contain ellagic acid, an antioxidant that has been found to reduce

Omega-3-Containing Foods

"In the aging process, usually you see an uptick in inflammation, but eating foods rich in omega-3s can help prevent that," says King. Good fats found in almonds, seeds, fatty fish, and olive oil all help reduce inflammation. (Here are 7 food pairings that fight inflammation.)

A Mediterranean Diet

Research shows that people who follow the Mediterranean diet have lower rates of cognitive decline and a lower risk of Alzheimer’s disease as they age. Armul cites Mediteranean staples such as olive oil, fruits, vegetables, nuts, beans, and moderate amounts of wine as healthy bets for your brain.

Can Foam Rolling Give You a Mental Boost?

How self-massage tools can help your muscles—and your mind—unwind

By Cindy Kuzma March 10, 2016

 

Get in the habit of rollin' out kinks if you want to kick your brain into gear. Bicycling.com

Some cyclists think of foam rolling as a necessary evil at best, a tortuous experience at worst. Elite runner Chelsea Reilly Sodaro, however, views the 30 to 45 minutes she spends daily on foam rolling and other forms of self-therapy as a much-needed release from the stress and tension of hard training

“At the end of the day, I pull my foam roller out when I’m watching TV with my husband,” says Sodaro, 27, who trains with Furman Elite in Greenville, South Carolina. “I can spend time with him and we can unwind. It’s a nice opportunity to multitask a little bit and to end my training day.” 

Top of Form

Self-myofascial release—the technical term for techniques like foam rolling and the use of stick-like self-massagers—seems to improve range of motion, ease soreness, and enhance recovery, according to recent research reviews in Current Sports Medicine Reports and the Journal of Bodywork & Movement Therapies. Many athletes also find using the tools calms their minds and gives them a powerful sense of control over their health and recovery Ultimately, these positive mental states often translate into improved performances. “When we feel better, we do better; when we do better, we feel better,” says Robyn LaLonde, M.S., coach and co-owner of EDGE Athlete Lounge in Chicago. “It’s not going to fix an injury but it might prevent one, and it will make you feel like you have control over the process.”

By easing pain and stiffness, foam rolling may reduce levels of stress-related hormones like cortisol, LaLonde says. A regular self-massage routine also provides athletes with a critical tool for coping with physical setbacks, she notes. Imagine two cyclists who feel a new twinge during the taper before a big race; one foam rolls every day, while the other lets her roller gather dust in the corner. The regular roller won’t panic, because she has a proactive way to address her issue—plus an understanding of the time, technique, and pressure that work for her. Meanwhile, the other cyclist may first freak out, then overdo it with the foam roller to compensate.

Some have even speculated that the fascia—the web of tissue that covers and connects muscles and internal organs—carry sensory data and emotions travel just like nerves do. That means rolling over and releasing knots and kinks could transmit positive messages directly to the brain, providing an emotional boost that leads to faster performance, says Greg McMillan, M.S., an exercise physiologist and running coach in Flagstaff, Arizona.

Scientists have yet to prove all of these psychological perks. One small pilot study, published in 2014 in the Journal of Physical Therapy Science, found no differences in cortisol levels between women who foam rolled for 30 minutes and those who merely reclined for the same period of time. But regardless of the research, Sodaro says the confidence she derives from her routine compels her to haul her foam roller everywhere she travels (she ties her stretching rope around it and loops it over the handle of her carry-on bag).

Completing the same rope-stretching, rolling, and dynamic activation moves before each hard workout and race keeps Sodaro focused and primed to perform her best. “It’s like any aspect of training. You’ll find when an athlete really buys into a coaching philosophy, they are way more likely to be successful than if they’re constantly questioning what they’re doing,” she says. “Same goes for me with my self-care and foam-rolling protocol. If I believe foam rolling is going to help me stay healthy and be more prepared, that’s almost just as important as the physical benefits.”

What Happens to Your Lungs When You Ride

Your airbags help get the oxygen you need to where you need it, when you need it most. Here’s how they work.

By selene yeager July 29, 2016

MD Delwar Hossain

There’s a reason fitness is measured in terms of VO2 max, the highest rate of oxygen your body can consume during maximal or exhaustive exercise: To perform physical activity like riding a bike, especially if you want to go far and/or fast, your body needs to consume a lot of oxygen. The more oxygen you can circulate to burn fat and keep your aerobic energy production churning, the longer and faster you can ride without fatiguing. 

“VO2 is a function of how efficiently you breathe,” says Paul W. Davenport, PhD, distinguished professor in the Department of Physiological Sciences at the University of Florida, who specializes in the study of the respiratory response to exercise. Which, of course, is where the lungs come in. Here’s how they work.

1/7 mnchilemom via Flickr

​Your lungs inflate

Your lungs are like fleshy hydration-pack bladders that inflate when you breathe into them. Their primary job is drawing in oxygen-rich air and expelling carbon-dioxide waste generated by your cells. That gas-exchange happens in the alveoli—microscopic, grape-like sacs that line your lungs.

As you start to pedal, you pull air into your lungs and alveoli and they expand like a tire being pumped. Oxygen-depleted blood passes into the lungs, dumping off its carbon dioxide in exchange for fresh oxygen, and then goes back into the heart to be pumped into your muscles.

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2/7 Shutterstock

​You use more lung space

As you ride, especially when you go harder—like hammering a paceline or climbing a hill—your muscles’ energy-producing mitochondria need more oxygen, so you have to extract more from the lungs. Your heart rate goes up and your stroke volume increases so there’s more blood pouring through the lungs. You not only breathe faster, but also breathe more deeply to expand and enlarge your alveoli, so you have greater oxygen exchange with every breath.

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​Your abs spring into action

Drawing deeper breaths expands and enlarges your alveoli, but there’s a price to pay, says Davenport. “It’s more work and uses more of your body’s energy,” comparable to pumping up a tire: It’s fairly easy to inflate your bike tires to the lower end of their recommended psi range, but as you approach the upper limits, it takes more force to pump in each pound.

To assist, your body recruits your expiratory muscles—primarily your abdominals—to blow out more air faster, so you can get more in faster.

“Normally, you sit at a baseline midpoint, where you still have some air in your lungs—your expiratory reserve—when you exhale,” says Davenport. “When you’re exercising, you use part of that expiratory reserve and blow out more than you would at rest.”

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​Your diaphragm pulls in more air

After you actively exhale using part of your expiratory reserves, your lungs are small and deflated like shrunken balloons, leaving you more space to fill with the oxygen-rich air your working muscles demand. That task is performed by your inspiratory muscles, which are your intercostals (the muscles between your ribs) and your diaphragm, a thin parachute-shaped muscle at the base of your lungs. 

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​You inhale more gunk

As your oxygen demands increase, you need to switch the input from the two small holes in your face that can only expand so far to the one that can gape wide-open for maximum oxygen intake.

Problem is, as you switch from nose- to mouth-breathing, you lose your filtering system.

“Your nose filters, warms and humidifies the air,” says Davenport. Lacking the same fine-hair filtration system as your nose, your mouth lets in considerably more microscopic material that would normally be filtered out. That’s why some off-road riders will pull a Buff or bandana over their mouths during particularly dusty parts of the ride.

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​You push out more gunk

You know that “racer cough” you sometimes develop after hard efforts? Barring exercise-induced asthma, it’s likely just your lungs clearing themselves.

“When you’re blowing out air faster, you can blow some things out of your airway that would typically come out more slowly at rest,” says Davenport. When gunk reaches your trachea, it triggers a cough to expel it. Naturally, if you’ve been sucking in more debris than usual from taking deep breaths through your mouth, you’ll have more debris (and built-up mucous that surrounds it) to expel. 

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7/7 Michael Bentley via Flickr

​Your respiratory muscles get stronger

All that hard work makes your respiratory muscles stronger than they would be if you didn’t ride or exercise. In one study published in Respiratory Physiology and Neurobiology, researchers found that 12 weeks of high-intensity interval training could make small but significant improvements in the abdominal expiratory muscles as well as the diaphragm. 

For more measureable improvements, you can target these muscles with specific training, says Davenport. Devices like the PowerLung create resistance for both your inspiratory and expiratory muscles to make them stronger. In a review of respiratory training studies published in Sports Medicine, researchers from Switzerland found that respiratory muscle training improved endurance performance in tests to exhaustion, with those who were less fit to begin with and those who participate in ultra-endurance events.

Tags: health & injuriesexercisefit zone