The popular story of how low-carb diets work goes something like this: Reducing your carbohydrate...
Let me introduce myself. My name is Mark Sisson. I’m 63 years young. I live and work in Malibu, California. In a past life I was a professional marathoner and triathlete. Now my life goal is to help 100 million people get healthy. I started this blog in 2006 to empower people to take full responsibility for their own health and enjoyment of life by investigating, discussing, and critically rethinking everything we’ve assumed to be true about health and wellness...Tell Me More
Worker Bees’ Daily Bites:
Click it out, Apples!
More Beef, Less Sperm
Well, the title says it all.
Feeling Disgusted? Good.
The capacity to feel disgust (among other strong reactions) is a healthy thing. It’s all the way nature designed it – unfortunately, there are still areas where we need to catch up, and our health is perhaps the biggest one.
A few examples: our bodies are still hard-wired for “fight or flight” (making both stress management and fitness in the Age of the Cubicle serious challenges); we’re really not meant for as many calories as we get; we’re definitely not meant for as much sugar as we get.
The evolutionary door has hit us on the way out, so to speak, and while this causes all kinds of problems with obesity, happiness and fitness, there are other snags, too:
“We often respond to today’s world with yesterday’s adaptations,” Fessler said. “That’s why, for instance, we’re more afraid of snakes than cars, even though we’re much more likely to die today as a result of an encounter with a car than a reptile.” – UCLA Professor Dan Fessler, via Science Blog
In other words, give yourself a little credit. We may be the most sophisticated, feeling animals on the planet, but we’re still animals. It’s natural for us to worry, stress, fear, and get grossed out.
The Secret to a Better Memory
We have to hand it to the NZ Herald. They always have fascinating, useful, interesting health news articles that are decidedly sensible, too. Find out about an easy way to boost your memory, feel happy, and sleep like a baby. Feel the burn, baby!
What’s the Opposite of the Blues?
Feeling down? Trying to figure out the source of a negative issue or emotion? Whatever you do, don’t go about it by means of “problem thinking“. It’s what we all do naturally and unconsciously – after all, no one ever talks about having “the reds”, right?
Prevent that stress! With a little awareness and just a few consistent, consecutive efforts, you can turn problem thinking around permanently! It’s not about repressing feelings (hey, they’ll just bubble up – or explode – eventually). Rather, this is an excellent, handy, and ridiculously simple way to rewire your brain. We love it!
A reader recently asked me if I recommend juicing as a way to increase your intake of vitamins and antioxidants.
Here’s what I think:
1 – Juicing isn’t a good idea because you lose out on one of the principle benefits of fruit: the fiber. Fiber aids in digestion, of course, but it also helps keep your blood sugar from spiking. Drinking pure juice has an effect that is really no different from chowing a candy bar or slamming a soda.
Fiber helps regulate the absorption of fructose into your system. If you’ve heard about the glycemic index, you probably already know about the important role fiber plays in evenly releasing glucose into your bloodstream. (If not, check out the official Glycemic Index.)
2 – When you take out the fiber, you’re left with sugar. My readers know I’m no fan of the sweet stuff, especially from sources like high fructose corn syrup, refined flours and starches, and processed foods. I think for most people anything over 80 grams of carbohydrates a day – roughly three servings – is a terrible idea, yet Americans routinely eat three or four or even five times that. (By the way, I’m talking about carbohydrates from flours and starches, not nuts, fruits and vegetables! Eat those recklessly!)
There’s no reason any child or adult – excluding athletes – needs to ever drink a “sports beverage” or an “energy drink”. These things are basically a pancreatic panic attack waiting to happen. Juice gets a bill of health because we all know fruit is healthy, but juice is not fruit. The truth is that juice is virtually no different from these other sugary drinks.
3 – Juice is dirty. If you caught Wise Bread’s discussion of food manufacturing secrets the other day, you’ll remember the particularly disgusting news that orange juice is typically made from oranges that are coated in all sorts of pesticides and chemicals. And it all goes right into the juice.
When you “juice” at home, this is still a problem. Wash an orange, peel and eat it – you’ve avoided the chemicals because, perhaps even more important than washing, you removed the skin. Wash that orange and throw it into the juicer, however, and you’ve just ingested whatever chemicals were hanging out in the peel that didn’t get washed off. Juicing infomercials typically brag about how wonderfully potent juice is because it offers several servings of fruit in one glass. Think about that now with pesticides. (Also, a glass of juice is not several servings of fruit, anymore than a mug of chicken broth is several servings of chicken breast. You can get around pesticides by going organic, but you’ve still got that pesky sugar problem.)
[tag] nutrition, fruit, juice, food, health, juicing [/tag]
Everyone loves a useful, pithy top ten – you MDA frequent flyers know that Mark delivers a piping hot set every Tuesday .
But with so many blogs, and so little time (darn work keeps gettin’ in the way), it’s hard to know which top tens are really…top. Never fear, Apples. I have spent the week scouring the blogosphere for the most helpful, enjoyable top ten lists to get you healthy, lean, fit, rested, and stress-free.
A list of lists: presenting the Top Ten Top Ten
I would add that in addition to fried fish sticks, popcorn shrimp and white-meat chicken nuggets are also lean protein sources gone very, very bad. The Doc makes an excellent point that we make these bad foods even worse by masking their bland flavor in unhealthy sauces.
Wow – this is a list you cannot miss! A sample: Fat isn’t bad. Sit-ups won’t give you a six-pack . And endless wailing at the cardio machine is not necessarily healthy.
Some of them are sneaky!
An unusual list of reasons you may not have considered. I think too much in = not enough out is the obvious major culprit for obesity, but this list serves to show us that it’s really our entire lifestyle contributing to the obesity epidemic. In fact, if you think about it, it would be weird if we didn’t have an obesity epidemic – and isn’t that sad?
A refreshing take on why quitting smoking is so important.
Careful on #5: remember to breathe and relax for best balance.
Absolutely one of the best round-ups of fitness myths I’ve seen. Each one is commonly believed by many of us, and this handy guide expertly debunks them all.
This isn’t just a problem for overweight people. (In fact, part of the reason overweight people have extra pounds is because they have really good metabolisms! Possibly thanks to gut bugs , their bodies have become a little too efficient – great in prehistoric times, not so great now .)
This list offers some great tips, though I wouldn’t recommend a) high-intensity cardio more than once or twice a week, or b) drinking ice water for caloric burn.
Too much cardio actually stimulates cortisol and adrenaline, because the body thinks it’s in “fight or flight” panic mode. (Now, now, don’t be too sad about cutting back on the cardio machines.) As far as drinking ice water goes, this is one of those “ relative nutrition ” things Mark always talks about. It might help, it probably won’t hurt, but it’s such a marginal influence either way, don’t expect big results.
The bread crust myth was new to me. Anyone else heard this one before? Apples?
I like this list because it takes one enjoyable habit and shows you how this habit can alleviate all your health, exercise, and stress concerns. Nice, simple concept, easy to do, and really healthy!
[tags] top ten lists, top ten health tips, health myths, exercise myths, trans
Worker Bees’ Daily Bites:
Here’s the clickativity!
The world’s top three asthma experts are presenting a shocking new finding: that asthma you’ve been treating may be a different health problem altogether.
And another potential case of seriously misguided therapies: stents versus … everything else. Turns out that natural therapies (weight loss, exercise, reducing bad cholesterol) are still your best bet.
Helpful information: Wondering about the advice to take an aspirin a day? Many doctors advise it, and the FDA recommends it, but given the side effects and differing studies, we encourage you to think twice before following that recommendation. In fact, here is a refreshingly brief, balanced analysis of the news that women in particular should take a daily aspirin. It’s worth reading in its entirety to learn about the critical differences in types of studies – and how this has an impact on your health!
A safe, natural alternative to aspirin: white willow.
When aspirin is O.K.: For those who have suffered from a heart attack, aspirin does help. And in the event of a heart attack, taking an aspirin immediately can make all the difference.
(Psst: mixing aspirin with other drugs is a recipe for trouble).
Super Pizza Saves the Day
But, you could just eat the healthy ingredients and leave the dough and processed meats out of the equation. The campaign to make pizza, donuts and other hand-held foods healthy is just begging for a sociology grad student’s analysis. What is it about the need to hold one’s food? Burritos, pizza slices and bagels enjoy success not seen since the aluminum can was given its complementary can opener (it only took 40 years).
Web it out:
We fret. We’re fretters.
We worry and obsess about which diets to try, what kind of exercise to do, and which weapon is most powerful in the all-consuming War on Free Radicals.
Hey, it’s all important. But here’s a big secret about getting and staying healthy: the little things do count. That’s because health is cumulative. Make a few really simple switches, stick with them until they’re habits, and you’re well on your way. Eventually, the habits add up, and you’ll get into Total Health Overhaul Territory. But the belief that THOT happens overnight, with a single “I’m really, no, really gonna do it this time!” vow, is a myth. Stop pressuring yourself! It’s not that tough!
Start small – really small. As in, the two feet of refrigerator real estate we all have reserved for condiments. Also known as those “foods” that last longer than some relationships.
Ten condiments you really don’t want in your fridge – and what to replace them with:
10. Oh sodium, how I love thee.
You don’t want: soy sauce
At least it won’t kill you: light soy sauce
You do want: Bragg’s aminos
Aminos don’t make the world a better place, but they’re really good for you.
9. Mrs. Butterworth(less)
You don’t want: artificial maple syrup
At least it won’t kill you: whole-wheat pancakes with fresh fruit and honey
You do want: a sparing amount of real maple syrup + fresh fruit + nuts
Get the flavor of pancakes and syrup without giving your pancreas hives. (Sorry, Mrs. Butterworth.)
8. Yea, though I walk through the aisle of dressing…
You don’t want: Hidden Valley anything
At least it won’t kill you: raspberry vinaigrette
You do want: balsamic vinegar and olive oil
Try walnut and avocado oils for variety. It’s best to mix up your own vinegar/oil combos, because many vinaigrettes are high in sugar and come drenched in additives.
7. That thing about sugar and spice being nice? Yeah, they were wrong.
You don’t want: BBQ sauce
At least it won’t kill you: steak sauce (still loaded with weird things, but only a few calories and no sugar)
You do want: to whip up your own marinades using vinegars, oils, and fresh herbs
Spices: paprika, cumin, chili powder, garlic, salt, pepper. Add those spices to equal parts tomato paste, dijon mustard, and olive oil. Give it a dash of apple cider vinegar. So easy, it doesn’t feel right (but it is).
6. Avoid pale things
You don’t want: mayonnaise
At least it won’t kill you: Omega-3 mayonnaise (still often uses canola and palm oil, but better)
You do want: European yogurt (admittedly pale, but that can’t be helped, can it?)
This plain, high-fat, sugar-free yogurt also goes by “Greek” or “Mediterranean” yogurt. It’s got that mayo tang, it’s dense and smooth, and it’s healthy.
5. No seriously, avoid pale things
You don’t want: cream cheese (contrary to popular belief, this is not
The Fuming Fuji is outraged at the marketing of toxic food, especially when it is aimed at the small fry. This week, the Fuming Fuji has decided to have a problem with cupcakes.
But, Fuming Fuji, you say, isn’t a miniature dessert now and then better than eating fast food all the time?
The Fuming Fuji says no!
The claim: For the love of all that is human, Fuji, a cupcake? A cupcake is a heartwarming treat in a sensible portion size. If you’re going to eat a dessert, this is the way to go!
The catch: A sensible portion compared to what? The Cheesecake Factory and its evil one-pound slice of cake? This does not make a cupcake smart. Yes, the Fuji grants that your cupcake is better than many things. A cake in a cup is, for example, much better than lard in a cup. But the Fuji must inform you that a little bit of bad compared to a lot of bad does not make the little bit of bad good. You are stunned.
The comeback: Huh? Look, no one is perfect, not even you, Fuji. Like I said, a cupcake is better than eating fast food all the time.
The conclusion: The Fuji cannot help you until you seek help for your disturbing obsession with this dessert in a cup. It is not even a real cup! But it is real sugar. I fume!
The catchphrase: Tiny tots need fruit, not fructose!
Disclaimer: Mark Sisson and the Worker Bees do not necessarily endorse the views of the Fuming Fuji. Also, we have no issue with cups.
[tags]children’s health, cupcakes[/tags]