The Official Aminogen Blog

Weekend Reading: Rethinking the Rules...

It can be frustrating when it seems like the rules keep changing on us. 

One day something is healthy, the next day it's not. 

But if we don't leave a little room in our thinking to accommodate scientific progress, we can get stuck in outmoded and perhaps, less-than-effective routines. 

If research tells us we can improve on something, why wouldn't we?

Turns out, the latest research has something to say about two long-standing health tenets: the eight glasses of water rule and how to calculate target heart rate in women (hint: you will actually feel better after reading this one!)  Both of these are worth the read.

Sometimes, though, science confirms that what we are doing is working. 

Since the Aminogen blog is all about the latest in protein nutrition, here's one more new study.  This one demonstrates, once again, whey protein's positive effects on blood pressure and vascular function. 

... Because it's nice when science confirms you're on the right track, too!

Weekend Reading: Another Reason to Enjoy Your Protein Shake

Building lean muscle, sculpting your figure, aging gracefully, taming your appetite and maintaning a healthy weight, all in just about any flavor you can dream of.

Chances are you don't really need another reason to drink your protein shake. But with all of the buzz about carbohydrates and cardiovascular health, you may just smile the next time you do.

This month's Scientific American rounds up some of the most convincing new research implicating refined carbohydrates. In some of these studies, subjects eating the most refined carbs had more heart and vascular disease.

Suprisingly for some, restricting refined carbohydrate intake produced better results than restricting dietary fat. For example, the article discusses one study published in the New England Journal of Medicine that found subjects on a low carb diet, unrestricted in fat, lost twice as much weight and ended up with a better HDL/LDL (good/bad) cholesterol ratio than those of the low fat diet.

The article explains these effects could result from the fluctuations in blood sugar that refined carbs can cause.  When blood sugar levels rise quickly and then plummet, this can trigger fat production and inflammation.

A recent New York Times article also reported the link between refined carbs and cholesterol, citing an April 2010 JAMA study which found a statistically significant increases in LDL in women consuming more refined carbs in the form of sugar.

Now, it is important to be clear these studies are looking at refined carbs, not complex carbs like those from whole wheat and vegetables. For a good overview of the difference, and how your body metabolizes them, and a list of examples, check out this page from The Franklin Institute.

As for your protein shake, the evidence for the cardiovascular health benefits of whey protein is impressive.  In fact, scientists are now exploring the role of specific whey protein bioactive peptides in applications such as immune and cardiovascular health.

Add that to what we know about the benefits of adding Aminogen to your whey protein-  and you've got one more reason to feel good about your protein.

 

Weekend Reading: You Might Want To Sit Down For This One

Actually, make that stand.

Researchers have found that sitting for long periods of time is bad for your health.  One study in the Journal of Medicine and Science in Sports Exercise found that as the amount of time a person sat was positively correlated with mortality. This relationship was independent of whether or not a person was overweight.

A second study in the journal Circulation found that the number of hours sitting in front of the television was also linked with higher mortality.

Given that the typical adult American spends around 4.5 hours each day watching television, 2.5 hours each day sitting in front of the computer (more for office workers), and another 2.5 hours sitting in the car, what does this mean for our health?

Several years ago scientists reported that sitting for more than about 3 to 4 hours turned off the fat-burning enzyme called lipase.  So by sitting for hours on end, not only are you NOT getting the benefits of exercise, but you are TURNING OFF YOUR BODY'S ABILITY TO BURN FAT.

So what's a commuting, office-working, computer-using person to do?

Exercise in a pill can't help with this one. Get up and walk around more, if that's possible. Try this desk workout, if you dare.  And there's always the desk treadmill.

However you manage to do it, the message seems to be move more, and more often, to keep muscles and metabolism happy and healthy.

Weekend Reading: Are you running in a carbohydrate rut?

If you are a runner, your carbs are probably very important to you. 

But are you getting enough protein?

Protein is important for energy and muscle recovery in runners.  In fact, too little protein can lead to a longer recovery time (the amino acids in protein can reduce muscle damage incurred while running), muscle loss and more fat accumulation.

The New Times discusses protein for runners this week, and Runner's World weighs in too.

More questions about running, protein and nutrition?  Check out Powering Muscles nutrition trouble-shooter.

Weekend Reading: Healthy Lifestyle Trends

Reported in the American Journal of Medicine, the National Health and Nutrition Survey tracts these five factors that contribute to better health:

Maintaining a healthy body weight

Exercising at least 12 times a month

Eating five or more servings of fruit and vegetables

Not smoking

Consuming alcohol in moderation

Researchers found the number of Americans eating five or more daily servings of fruits and vegetables down 16 percent and then those exercise 12 times a month or more down 8 percent, while the number of obese increased 8 percent.

The New York Times reports on the survey as well.

How about your own personal health trend?

Would you say you have taken more or fewer of these healthy steps in the last few years?

Weekend Reading: What's Old is New Again

Or maybe it's just that if something works, it never really goes out of style. 

I came across a book called Anderson's Physical Education : Health and Strength, Grace and Symmetry in an online library archive(hey, for some people browsing an online library archive site is fun, and this one is pretty interesting!)

The book was published in 1897 and extols the virtues of fresh air, healthy eating, complete with illustrated muscle stretches and strengthening exercises - many of which people still do today. What struck me was how much of the author's advice (no relation to me) is still relevant, over a hundred years after it was written.

And speaking about health and fitness days of old, check out the Online Physical Culture Museum featuring Eugen Sandow and bodybuilding's earliest stars. There you can find old books like the one by Sanford Bennett,  who began to get in shape at age 50 and ended up looking younger and stronger at age 70.

Weekend Reading: Wanna Bet?

Last week The Economist described a study that looked at what helps to keep us motivated and follow through on our intentions, and what makes it likely we'll procrastinate.

What they found is that we procrastinate when our goals are vague or boring.

Conversely, we are more apt to follow through when our goals are very specific.

It seems that most of us require something solid to wrap our minds around, then the motions will follow. Having the details of a goal in mind automatically allows our brains to start planning which steps to take.  Taking action is then a natural progression of our thought process.

For example, saying to yourself,"I want to lose eight pounds so that I can fit into these pants by Memorial Day,"  is much more effective than saying to yourself,"I really should lose some of this weight sometime."

Perhaps one of the reasons people lose more weight when keeping a food journal.  Writing down what you're eating helps you to look at the details of your diet and keeps focused on specifics.  "I ate seven cookies last night during House," is much more helpful information than "I think I ate too much last night."  Our brains naturally gravitate toward problem-solving.  So when we read in our journal that we ate too many cookies while watching TV, our minds immediately go to work, reminding us to stock up on healthy snacks before primetime, or nagging us to go out for a walk after dinner instead.

As for the notion that a boring goal is a doomed one, well, that does seem to be true. 

But what do you do about that?  Like a lot of things in life, losing weight is BYOF - bring your own fun. If your goal is boring, find a way to make it fun.  These two office workers found a way kick-start their diets and fuel their competitive streaks. They were able to stick with it and lose the weight. 

So if you want to lose weight, or if you trying to make your way from wanting to lose weight to seriously trying:

Make your goals specific and plan them in detail

Make excercise and healthy eating fun

Make your protein with Aminogen 

Weekend Reading: Going High-Protein, Ancient-Style

The ancient Incas referred to quinoa as the "mother of all grains," and with a protein content of 12 to 18 percent, they may have been right.  Unlike many grains, quinoa also has a complete and balanced profile of essential amino acids, making it a good protein source for vegetarians.

While the leaves are sometimes eaten, it is the seeds of the quinoa plant that are typically eaten.  These seeds are covered in a bitter-tasting layer of saponins that protects the plant from being eaten by birds and animals.  Once this bitter layer is removed by soaking them in water, there are a limitless number of ways to prepare and enjoy quinoa.  

Read more about this ancient high-protein food in NPR's online Kitchen Window feature and in the New York Times.

 

Weekend Reading: Aging with Grace and Gusto

As cited in this New York Times article, Americans 85 and older now comprise the fastest-growing segment of our population.  Many elderly Americans remain healthy and active up through the end of their lives.

What's the secret?

According to the author, experts estimate that our genes account for approximately 35% of our health status as we age. 

And the other 65%? Environmental and lifestyle factors such as diet and exercise.

Quoting Dr. Rivlin in the American Journal of Clinical Nutrition, the author explains that "changes in body composition, like loss of bone and muscle and accumulation of body fat typically accompany aging and can affect health in a variety of ways" but that these changes can be "limited or reversed" by measures such as cutting caloric and fat intake, eating high-quality protein, and participating in aerobic and weight-bearing exercise.

So don't spend too much time in front of the computer this holiday weekend... (of course, a little blog time is OK).

Weekend Reading: Who Eats More Protein, Men or Women?

A study discussed on Discovery shows that male and female crickets have different optimal protein intakes. And it’s the females who require proportionally more protein than carbs.

What does this have to do with you?

Well, while we already know some micronutrient differences exist between the sexes – women tend to need more calcium than men, for instance – how many studies have examined macronutrients such as protein and carbohydrates, and how they relate to gender?

It would be interesting to see studies examining this question in humans.

So, as an informal observation, what differences do you see between the ways you and someone of the opposite gender eat?  Do you see a pattern in food choices, especially when it comes to carbohydrates and protein?