The Virtuous Cycle

Wellness is the choice of assuming responsibility for the quality of your life. It starts with the conscious decision to shape a healthy living and to keep at it. Being healthy is a continuum. You’re either healthy or you’re not.
The good news is that once you start being healthy it’s very unlikely that you’re going back.
Leading a healthy lifestyle is a virtuous cycle.
Make the first step, and you’ll generate a success leading to another success which will generate still more successes in a chain of events that reinforces itself through a positive feedback loop.
So start, don’t give up, and most importantly do not let any slips get you down!

Working Out On An Empty Stomach Burns More Fat?

This question has been the subject of much debate in the fitness world for quite some time.
On one side some suggest that exercising on an empty stomach is more effective as it forces the body to use fat stores for fuel, resulting in a greater weight loss.
Conversely, others claim that exercising in a fasted state doesn’t offer any benefit and may even work against you. They point out that the body burns roughly the same amount of fat regardless of whether the stomach is full or empty; but, in addition, by exercising in a depleted state your body will also burn muscles for energy, not only fat.
So who’s right? Who’s wrong?
A newly published study has found that people can burn up to 20% more body fat by exercising in the morning on an empty stomach1. Have we finally reached an answer? Not so fast...

 

The 2013 Ranking Of Best Diets

We love rankings in the U.S., don’t we? It’s not only about music charts, box office or sports. We also like to rank universities, hospitals, restaurants, bars, law firms, etc.

We always want to know who’s the best at doing something. It has something to do with our inner competitive nature but also with some sort of latent insecurity we have. A ranking brings order to chaos. It makes us feel safe.
So it was only a matter of time before somebody would put their hands in the “diet world” and provide us with an official ranking.
Needless to say it, the almighty experts at U.S. News “took the bullet” and delivered a comprehensive evaluation of 29 different diet plans for 2013.

Tea: OverSteep To Increase Health Benefits

This is not a post explaining how to prepare tea properly. It’s not my job, I’m not qualified to do it, and if I’ll do it, I’ll probably end up giving the worst advice possible.
However, if you’re an avid tea drinker (like myself) who enjoys this beverage daily - with no respect whatsoever for the legit ways to brew it - you might want to hear me out.

Top Four Reasons Why Diets Fail

Losing weight is one of the top resolutions made every year, yet few achieve successful weight-loss and maintenance. Why almost all get sidetracked? According to researchers at Loyola University dieting is a skill that requires practice and good instruction. Chances are that you’re going to fall over and feel frustrated, but if you stick to the original plan you’ll eventually succeed; and the more you do it, the easier it will get.

Researchers have also identified what they believe are the top four reasons why dieters fail.

Let's Talk About New Year's Resolutions...

2013 is about to begin, it's time to set goals for the coming year.

Why It's Easy To Store Fat And Hard To Lose It?

Once upon a time we were cavemen. Every single day we struggled to find food. We needed to eat what we could when it was available, storing any surplus because the next meal could be a long way off.
The fight would start anew each day: hunting and gathering food in order to avoid starvation.
As a consequence, our bodies’ metabolism was set in a “waste not” mode: accumulating all calories that were not burned.

Aerobic Exercise Boosts Brain Power

The physical benefits of regular exercise and remaining physically active, especially as we age, are well documented. However, it appears that it is not only the body which benefits from exercise, but the mind too.
The evidence for this is published in a new review by Hayley Guiney and Liana Machado from the University of Otago, New Zealand, which focuses on the importance of physical activity in keeping and potentially improving cognitive function throughout life. Their review is published online in the Springer publication Psychonomic Bulletin & Review.

When You Eat Is As Important As What You Eat!

If you’re one of those people always keeping an eye on what you’re eating, you might want to consider also when you’re eating.
In a study published this week in Nature Medicine, two researchers at the University of Pennsylvania by investigating fat cells in mice, were able to identify the existing link between daily rhythm and metabolism.
In particular, their findings showed that when a species' typical daily rhythm is thrown off, changes in metabolism also happen. These results shed light on the complex causes of obesity in humans.

Aspartame: Good Or Bad?

Aspartame is used in tons of products you can find at the grocery store: diet sodas, fruit juices, cordials, yogurts, chewing gums, cooking sauces, chips, drink powders, and of course, sugar substitutes.
It has been reported that aspartame is used in around 6,000 consumer foods and beverages sold worldwide.
With such a widespread use, chances are that you’re consuming aspartame on a daily basis, without even knowing it.
That alone is a good enough reason to learn something more about this sugar substitute.

The Fountain Of Youth Is Filled With Your Sweat!

For millennia mankind has been obsessed with what can be considered the greatest of all myths: the fountain of youth. A magic water with the power of stopping the passage of time, and grant immortality to its drinker.
Legends about it have been recounted across the world for centuries, and can be found in writings by Herodotus and Alexander the Great.
Many explorers spent their lives tormentedly looking for the spring from which poured the mystical water. Practitioners of alchemy brewed all sorts of herbs, spices, condiments, powdery and minerals, as the hope of achieving immortality was too hard to resist.
Of course, fiction has thrived on this tale. Oscar Wilde's Dorian Gray or Peter Pan, are just two of the numerous characters brought to life by novelist struggling with an ageless existence.
What about the present times? After searching the four corners of the Earth we have finally settled that the elixir source of eternal youth might be indeed just a legend. More significantly, science has ruled out the existence of a magical potion that could grant immortality.

New Study Reveals That Every Single Junk Food Meal Damages Your Arteries

If you believe that hitting a fast-food from time to time, binging with a junk food meal is an ok to do, you might want to think again. A newly published study suggests that even one single junk food meal is detrimental to the health of your arteries.

The Holiday Feast Survival Guide

Holiday dinners are filled with comforting, and delicious foods. Most of the times these meals leave us feeling stuffed and with some remorse to have consumed much more calories that we should have.
What we can do about it? Two registered dietitians have drawn up a survival guide that we can implement this coming holidays.
Patricia Nicholas, a registered dietitian at NewYork-Presbyterian Hospital/Columbia University Medical Center, suggests to add "new favorites" to the traditional dishes. "Healthy meals can be festive as well and hopefully, you have been making healthy changes to your diet all year."
Michelle Morgan, a registered dietitian at NewYork-Presbyterian Hospital/Weill Cornell Medical Center, further adds "Stay in tune with your hunger during holiday meals. If you feel satiated and comfortable – stop eating!"

What Foods Are You Going To Eat When You're Hungry?

Food deprivation for 18 to 24 hours can happen to anyone. It can be imposed by your doctor before blood draws or surgery, or it can be self-imposed in case of extreme dieting, juice cleansing, religious fasts and, last but not least, of really busy working schedules.
In fact, whenever you’re skipping breakfast you’re actually fasting for a good 15 hours: imagining that you had dinner the night before at around 8pm and you’re having lunch on the following day at about 1pm.
When that happens you’re feeling so hungry that it borderlines starvation, and in this case which foods are you most likely going to reach for if you’re presented which different choices? How much of it are you actually going to eat?
A recent study suggests that you’re probably going to dive into starches first, maybe some proteins, and veggies, unfortunately, are going to be your last option.
On top of that, you’re likely to eat much more food than you would normally do.

Do You Know Why Exercise Is Good For Mental Health?

We’ve said this times and times again exercise is good not only for the body but also for the brain. Studies across the board show that daily physical activity can also boost mental health. But what actually accounts for the association between exercise and mental health?

It's Never Too Late To Become Healthy

Saying that it’s never too late to become healthy sounds always really cool. It’s the kind of motivational saying that anyone wants to hear. But have you ever stop and wondered what really “too late” means? Are there really no age limits when it comes to making changes in your lifestyle?
Apparently so, as a recent published research has concluded that even seniors and elderly people, aged 75 years old or more can greatly improve their health by living a healthy lifestyle.
The results of switching habits can be pretty dramatic as it can add 5 years to women’s life and an astonishing 6 years to men’s.

Is There A Thing Such As Eating Too Much Healthy Food?

Here on TheIronYou we always stress out the importance of choosing to eat a lot of healthy food as a way to improve the quality of life. Generally speaking fruits and veggies are identified as being the core of healthy food and healthy eating regimens. In other words the more you eat of fruits and veggies the better you’re off. That’s the general consensus among nutritionist around the world.
BUT, sometime I wonder: is it possible to exceed on healthy food consumption? Is there such a thing as eating too many veggies and fruits? Can this harmful? Is portion size also relevant when it comes to healthy food?
According to a Loyola University Health System registered dietitian the answer to this question is yes. Portion size always matters!

NYC Ban on SuperSize Sodas: Helpful Or Not?

You have probably heard this already: New York City Mayor Michael Bloomberg has proposed a ban on the sale of large sodas in an effort to reverse the supersize citizens of his city.
The proposed ban would affect virtually the entire menu of popular sugary drinks found in delis, fast-food franchises and even sports arenas, from energy drinks to pre-sweetened iced teas. The sale of any cup or bottle of sweetened drink larger than 16 oz would be prohibited.
There are some exceptions such as diet sodas, fruit juices, dairy-based drinks (milkshakes), or alcoholic beverages.
However, the ban would not go as far as to ban beverages sold in grocery or convenience stores.
In an a public statement at City Hall Mayor Bloomberg claimed that “Obesity is a nationwide problem, and all over the United States, public health officials are wringing their hands saying ‘Oh, this is terrible’”
That is why public health has been one of the priorities of Mr. Bloomberg’s tenure and, so far, it has included bans on smoking in restaurants and parks (yay!), a prohibition against artificial trans fats in restaurant, a requirement for health inspection grades to be posted in restaurant windows, and mandatory food calories posting in restaurant chains.
Needless to say it the plan to ban large sodas has drawn scorn from the soft drink industry and heightens the debate about how involved government should be in efforts to steer individual behavior in the name of health.
The debate around the proposed legislation is in full swing: let’s see what it is all about...

Extreme Exercise May Be Harmful...What Can I Do About It?

You’ve probably heard about this already a thousand times as it’s been all over the news in the last couple of days. Extreme exercise may be harmful, in particular it may damage the hearth and trigger rhythm abnormalities. Activities such as marathons, Ironman distance triathlons, and very long distance bicycle races may cause structural changes to the hearth and large arteries, leading to lasting injury.
Researchers of Saint Luke’s Hospital of Kansas City, said that exercise is generally beneficial for health but could tip into becoming harmful when taken to excessive lengths. In particular, they have identified the safe “upper limit” for heart health to be of an hour a day, after which there is little benefit to the individual.
Even though, being an Ironman, this piece of news does not make me happy, all I can say is “What can I do about it?”

"I Eat Because I'm Depressed And I'm Depressed Because I Eat"

Have you ever watched the movie “Austin Powers: The Spy Who Shagged Me”? If not, you should because it’s hilarious.
During movie, one of the villains named “Fat Bastard”, after having an emotional breakdown, tearfully confesses “I eat because I'm unhappy, and I'm unhappy because I eat. It's a vicious cycle. Now if you'll excuse me, there's someone I need to get in touch with and forgive: myself,"
This is one of the most famous quotes of the Austin Powers franchise and, today scientists affiliated with the University of Montreal Hospital Research Center and the university’s Faculty of Medicine, have found out, with a sophisticated neuroscience research, that there is actual truth behind that quote.


"In addition to causing obesity, rich foods can actually cause chemical reactions in the brain in a similar way to illicit drugs, ultimately leading to depression as the 'come-downs' take their toll," explained lead researcher, Dr. Stephanie Fulton. As is the case with drug addicts, a vicious cycle sets in where "food-highs" are used as a way to combat depression.
"Data shows that obesity is associated with increased risk of developing depression, but we have very little understanding of the neural mechanisms and brain reward patterns that link the two," Fulton said. "We are demonstrating for the first time that the chronic consumption of palatable, high-fat diets has pro-depressive effects."
A molecule in the brain known as dopamine enables the brain to rewards us with good feelings, encouraging us to learn certain kinds of behaviour. This chemical is the same in humans as it is in mice and other animals.
The research team feed mice different kinds of food and monitored how the diet affects the way the animals behave.
Mice that have been fed a higher-fat diet exhibit signs of being anxious, such as an avoidance of open areas, and of being depressed, such as making less of an effort to escape when trapped. Moreover, their brains have been physically altered by their experiences.
The study has been published in the current issue if the International Journal of Obesity, there is also a video that has been released on the Journal of Visualised Experiments (JoVE). It’s pretty interesting if you have 10 minutes free to watch it, and can be found at this link.
"Although popular culture jokes about these illnesses and even mocks the people who are suffering, obesity is a serious and major public health issue that already affects hundreds of millions of people. As a society, we must avoid creating stigma and discriminating against obese and depressed people," Fulton said.
"With regards to research, it is urgent that we identify the molecules and neural pathways involved in obesity and obesity-related illnesses. My colleagues and I are committed to identifying the brain circuitry involved in these diseases and to improving the tools available to researchers working in the same field."
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The above story is reprinted from materials provided by Universite de Montreal, via EurekaAlert!.