Marks Daily Apple
Serving up health and fitness insights (daily, of course) with a side of irreverence.

Mark's Daily Apple

14 Feb

Mature Muscle?

A few weeks ago we tackled the importance of lean muscle mass in aging and its typical correlation with organ reserve. Conventional wisdom tells us that muscle is easiest to develop when you are young, that we tend to lose muscle as we age, and that it becomes more difficult to put on muscle as we grow older. We thought we’d investigate and give you a clearer picture of what the research has to say.

Just to review, we’re talking skeletal muscle here, which includes two types of fibers. Type I fibers are associated with endurance training, while type II fibers are associated with weight training. It’s true that adults do tend to lose muscle mass during typical aging (typical being the operative word here), and it’s the type II fibers that are depleted. Type I fibers are generally preserved. But the type II fibers, research is finding, play a crucial role in regulating the body’s metabolism. These guys help direct the activities of tissues in other systems of the body. Given their influential roles, maintaining type II fibers (i.e. muscle mass) as we age can reduce the risk for diabetes and obesity.

Keep reading…

14 Feb

Healthy Tastes Great!

We’ve scoured the net looking for the best beet recipes and then cooked them up and taste-tested them ourselves. These are our favorites. Let us know how you like them!

Keep reading…

14 Feb

Smart Fuel: Beets

Haven’t been eating your beets? Don’t beat yourself up (see what we did there), because technically they’re out of season right now. But with spring fast approaching, perhaps it’s time to dig deeper and examine what these little purple monsters have to offer!

Hailing from South Africa, the beet – which is a relative of Swiss chard and a member of the Chenopodiaceae family – was initially cast off in Northern Europe as nothing more than animal chow. However, in the 16th century, Romans began eating the green leaves of the root vegetables and by the 19th century, they had become less picky and began eating the whole darn thing! In doing so, it was discovered that beets were an excellent source of natural sugar – so much so that Napoleon declared them Poland’s primary source of sugar after the British put the squeeze on other sugar sources during the war!

Keep reading…

13 Feb

What’s All This Talk About Inflammation?

We talk a lot around here about inflammation, and some of you have raised good questions (and answers) regarding what we’re really getting at. A continuing thanks for your comments and thoughtful responses.

So, what do we mean by inflammation when we harp on the evils of sugars, grains, trans fats and other nutritional fiends? Ah, the many sides of swelling: abscesses, bulges, distensions, engorgements, boils, blisters, bunions, oh my! Do swollen ankles and puffy black shiners really have anything to do with the inflammation of arterial walls? Can flossing possibly help prevent heart disease? Let’s explore, shall we.

Keep reading…

13 Feb

Study Finds Low-Carb, High-Protein, High-Fat Diet Associated with Lowered Diabetes Risk

Low Carb, Sugar FreeChalk yet another one up for low-carb, high protein diets: A study in the current issue of the American Journal of Clinical Nutrition finds that a vegetable-based, low-carbohydrate diet can reduce the risk of type 2 diabetes in women.

To assess the impact of diet on type 2 diabetes risk, researchers from the Harvard School of Public Health examined the dietary habits of 85,059 women participating in the Nurse’s Health Study. The women were then assigned a score based on their diet, with higher scores going to the women who consumed a diet rich in animal fats and protein and low in carbohydrates and lower scores assigned to women following a low-fat, high-carbohydrate diet.

Keep reading…

© 2014 Mark's Daily Apple

Subscribe to the Newsletter and Get a Free Copy
of Mark Sisson's Fitness eBook and more!