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Brace yourself for these results: Novel experiment isolates genes that cause some people to gain muscle while others don’t – Brighter World

Brace yourself for these results: Novel experiment isolates genes that cause some people to gain muscle while others don’t – Brighter World
— Read on brighterworld.mcmaster.ca/articles/brace-yourself-for-these-results-novel-experiment-isolates-genes-that-cause-some-people-to-gain-muscle-while-others-dont/

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ACSM Exercise Recommendation for Hypertension

www.acsm.org/read-research/resource-library/resource_detail

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Phytates: Friend or Foe?

The Whole Grains Council
Phytates (the term for phytic acid when bound to a mineral) are bioactive compounds that are found naturally in nearly all plant foods. Phytates are sometimes referred to as “anti-nutrients” because they can bind some minerals and make them less available to your body. That said, the quantity of nutrients that your body can absorb from food varies widely depending on what other foods you’re pairing it with, how it’s cooked, and what your overall diet is like.
Additionally, regularly eating a diet high in phytates may limit this “anti-nutrient” effect. In a 2015 study in the Journal of Nutrition, scientists in Iowa assigned 28 non-anemic young women to either a high phytate (lots of whole grains, beans, nuts, and tofu) or low phytate (refined grains, eggs, and cheese, avoiding high phytate foods) diet for eight weeks, then tested their iron levels. After consuming a high phytate diet for 8 weeks, there was a 41% increase in serum iron response, indicating that the women were better able to absorb iron. This suggests that “habitual consumption of [a high phytate] diet can reduce the negative effect of phytate on non-heme iron absorption among young women with sub-optimal iron stores.”
Avoiding phytates would mean not just avoiding foods like whole grains or beans but subsisting on a diet of mostly synthetic foods or animal foods, not exactly a recipe for good health and wellbeing. Since phytates are found naturally in plants, it’s not surprising to learn that they may also have some antioxidant and anti-cancer properties.

Nonetheless, phytate fears linger throughout various pockets of the internet, prompting some to opt for sprouted grains. Sprouting (by soaking) may be able to reduce the phytic acid level in many grains, although the percentage varies by grain type and time of sprouting. Sprouting grains also appears to improve the bioavailability of certain nutrients, but the science is too young to make generalizations, and we still have more to learn. Most evidence alleging that soaked or sprouted grains are “easier to digest” is largely anecdotal.
From a culinary perspective, there are perks that come with giving certain grains an overnight soak. Acclaimed cookbook author Maria Speck writes that “Slow-cooking whole grains such as rye and wheat berries benefit from soaking, for two reasons. As a rule of thumb, soaking decreases their cooking time and makes, in my opinion, for plumper, more appealing and tender kernels.”

Phytates are just one tool in a grain’s arsenal to give it energy to blossom into a healthy plant, working in concert with (rather than in competition with) a full spectrum of other nutrients and phytochemicals. In humans too, the benefits appear to far outweigh any potential nutrient shortfalls. You don’t have to have a molecular chemistry background to piece together a healthy diet. Treat yourself to the rich flavors of whole grains and other wholesome foods, like fruits, vegetables, nuts, and beans, and the health benefits will just be an added bonus.

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The Science Behind Making Habits Stick — Joshua Steinfeldt

Focusing on what you want gets you started. Focusing on what you get keeps you going.

This simple idea may be the most useful thing I have ever learned about changing behavior.
— Read on joshuasteinfeldt.com/blog/2018/2/28/the-science-behind-making-habits-stick

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www.linkedin.com/pulse/ode-olive-oil-david-l-katz-md-mph-facpm-facp-faclm

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‘‘Tis the season of weight gain! After Thanksgiving is a great time to start your planning for your New Year’s Resolution by adopting your goal weight before you put on any more weight over the Holidays.

The best way to help you to develop your goal is to use this comprehensive, body-weight-planning tool at The National Institute of Health (https://www.niddk.nih.gov/health-information/weight-management/body-weight-planner).  If you  have any question or help in using it give me call at 561-376-8901 or send me an email to me at fran@getfitbewell.com.

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A New Culture of Fitness

The health and fitness industry has a secret it doesn’t really like to talk about: It’s broken. Studies show that despite continued promises of new scientific breakthroughs and fat-busting miracle workouts, most people do not experience successful long-term weight loss. Adopting lasting, healthy, lifestyle habits can be a difficult and slow process, but it can be done, and there’s a certain group of people who can help make that happen:They’re in every city, every town, every gym. That one trainer, that one fitness instructor that your friends rave about. The one that’s super-smart, super-fun, clearly cares about the clientele, and is more likely to talk about health, or movement, rather than getting into spring break-bikini shape. The great trainers and instructors are out there, and New Body Ethic is here to bring them together, to raise the bar from within the fitness industry.

A New Culture of Fitness

It starts with community. We bring together professionals and health advocates from all over the world who challenge hype and unsubstantiated claims made by many mainstream health and fitness outlets. We welcome contributions to our blog, and encourage active discussion in our social media channels. We ask that consumers as well as our wellness professionals hold each other accountable, striving for evidence-based promotion of natural movement and healthy lifestyles. We encourage trainers to share the pledge with their clients, and to post it somewhere visible in their gym or studio.

Approaching health thoughtfully is not only the right thing to do, but also sets businesses apart from the usual hype, ultimately driving more customers through their doors. Our vision is that as more people have positive experiences with responsible establishments and professionals, that will become the norm, rather than the exception.

Please join our community today! You can sign the pledge, pitch to our blog, and join in the conversation at http://newbodyethic.com/the-pledge/

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Power Pose Update https://ideas-ted-com.cdn.ampproject.org/c/ideas.ted.com/inside-the-debate-about-power-posing-a-q-a-with-amy-cuddy/amp/

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Building your Best Muscle: The Neurological Benefits of Exercise –

https://positivepsychologyprogram.com/exercise-neurological-benefits/