Mighty Natural

Can Long Lost Data Put Heart Healthy Oils To Rest?

Can Long Lost Data Put Heart Healthy Oils To Rest?Can Long Lost Data Put Heart Healthy Oils To Rest?Randomized controlled trials—considered the gold standard for medical research—have never shown that linoleic acid-based dietary interventions reduce the risk of heart attacks or deaths.

Are Corn-fed Fish Less Healthy To Eat?

Are Corn-fed Fish Less Healthy To Eat?A large portion of the seafood consumed in North America is farmed. But the food those fish eat increasingly includes more crop-based ingredients, like corn, soy, and wheat.

Free-range Egg Labelling Scrambles The Message For Consumers

Free-range Egg Labelling Scrambles The Message For ConsumersAustralian governments have agreed on a new national standard for labelling “free range” eggs, in a bid to clear up years of consumer confusion. The standard will be legally enforceable under Australian consumer law from next year.

Five Foods That Used To Be Bad For You ... But Now Aren't

Five Foods That Used To Be Bad For You ... But Now Aren'tNutritional guidelines and recommendations are constantly changing in the light of new research. It can be difficult to keep up with which foods are healthy and which aren’t. Here we look at five foods that have gone through the cycle of being the villains of nutritional science but are now, based on some old and some new science, apparently okay to eat again.

Why Finding A Real Alternative To Sugar Has Been So Difficult

Why Finding A Real Alternative To Sugar Has Been So DifficultSo much for the decades in which fats and oils were public enemy number one on our dinner plates. There is more and more evidence that sugar – or more precisely, carbohydrate – is behind our increasing rates of obesity and heart disease.

Let's Stop With The Frozen Food Snobbery

Let's Stop With The Frozen Food SnobberyIt’s fair to say that frozen food has a bit of an image problem. One in three Britons believe it is inferior to fresh food, and 43% say that nothing could persuade them to buy more frozen fare.

Sugar: It's Not Just The Calories That Are Bad For You

Sugar: It's Not Just The Calories That Are Bad For YouThe main aim of the UK’s new tax on sugary soft drinks is to reduce obesity in children. But, apart from causing child – and adult – obesity, too much sugar also increases the risk of many serious diseases, from cancer to heart disease. And sugar’s calories provide only part of the explanation.

Obesity: Stop Accusing The Poor Of Making Bad Choices

Obesity: Stop Accusing The Poor Of Making Bad ChoicesLast month, the UK health secretary, Jeremy Hunt, called childhood obesity “a national emergency”, but the government has once again delayed publishing its strategy aimed at combating it. Obesity is much more common in people with less money and education and this socioeconomic gap is getting larger.

Do We Actually Crave The Food That Our Bodies Need?

Japanese people are more likely to crave sushi because it’s what they eat regularly. Kana Hata/Flickr, CC BYFood craving is an intense desire to consume a particular food that is difficult to resist. This is different from hunger, as consumption of any number of foods satisfies hunger. Food craving is an intense desire to consume a particular food that is difficult to resist. This is different from hunger, as consumption of any number of foods satisfies hunger.

Things To Consider When Pondering Whether We Should Eat Red Meat

Things To Consider When Pondering Whether We Should Eat Red MeatMany types of red meat and red meat products are available, from farmers' markets, to supermarkets, to restaurants. The impacts of their production and consumption on human health, animal welfare and the environment are complex.

What Are Ready Meals Doing To Our Health?

What Are Ready Meals Doing To Our Health?Who doesn’t like a ready meal once in a while? People in the UK certainly do: consumption of ready meals and convenience meat products has increased five-fold over the last 40 years, according to the latest National Food Survey on UK food-buying habits. High levels of calories and fat in some of these products can

Can You Survive By Eating Nothing But Potatoes?

Can You Survive By Eating Nothing But Potatoes?In the film The Martian, Matt Damon’s character, Mark Watney, is stranded on the red planet with nothing to eat but spuds. Now, a 36-year-old Australian is following the same diet, voluntarily. In an attempt to lose weight and improve his relationship with food, Andrew Taylor has decided to eat nothing but potatoes for a year.

Sugar May Be As Damaging To The Brain As Extreme Stress Or Abuse

Sugar May Be As Damaging To The Brain As Extreme Stress Or AbuseWe all know that cola and lemonade aren’t great for our waistline or our dental health, but our new study on rats has shed light on just how much damage sugary drinks can also do to our brain. The changes we observed to the region of the brain that controls emotional behaviour and cognitive function were more extensive than those

Should You Eat Breakfast?

Should You Eat Breakfast?In the middle of the last century, popular nutrition author Adelle Davis advised people to eat breakfast like a king, lunch like a prince, and dinner like a pauper. Her advice stuck. Recent examination of the merits of adults eating breakfast has raised the question of whether we should indeed eat like kings at breakfast or just skip it all together.

Fat And Sugar Heavy Diet Harms Your Brain – And Makes You Keep On Eating

hamburgersDo you eat only when you’re actually hungry? Many of us eat even when our bodies don’t need food. Just the thought of food entices us to eat. We think about food when we see other people eating, when we pass a favorite fast-food restaurant, when we see a scrumptious snack near the check-out at a convenience store.

Food Cravings Based on Emotional & Physical Needs?

Food Cravings Based on Emotional & Physical Needs?

Food cravings often stem from basic unmet needs for fun, excitement, or love -- issues most would consider "normal" and within our power to self-heal. Some people's food cravings remain constant; for example, they always crave ice cream. Other people go through "food kicks" in different weeks.

Why Some People Get Grumpy When They're Hungry

Why Some People Get Grumpy When They're HungryHave you ever snapped angrily at someone when you were hungry? Or has someone snapped angrily at you when they were hungry? If so, you’ve experienced “hangry” (an amalgam of hungry and angry) – the phenomenon whereby some people get grumpy and short-tempered when they’re overdue for a feed.

Is Breakfast Really The Most Important Meal Of The Day?

is Breakfast Really The Most Important Meal Of The Day?Personally, I need breakfast. Almost every morning, I wake up early feeling hungry, and it’s only once I banish my morning hunger that I’m ready to fire. By mid-morning, I take a break and enjoy a snack.

From Guilt to Bliss Through "Indulging" in Chocolate

From Guilt to Bliss Through "Indulging" in ChocolateThink of the last time you ate some chocolate. Did you feel you had to sneak it? Did you eat too much and regret it afterward? Did you hog down the lot of the precious morsels? And how did you feel after your escapade? Were you able to enjoy the chocolate fully? I certainly hope so!

Why GM Food Is So Hard To Sell To The European Wary Public

Why GM Food Is So Hard To Sell To A European Wary PublicWhether commanding the attention of rock star Neil Young or apparently being supported by the former head of Greenpeace, genetically modified food is almost always in the news – and often in a negative light

Climate’s Threat To Wheat Is Rising By Degrees

wheat fieldsWorldwide field trials show that just one degree of warming could slash wheat yields by 42 million tonnes and cause devastating shortages of this vital staple food.

Food Bundles Could Increase Healthy Choices

Instead of having to choose between healthy and unhealthy food options, a “vice-virtue” combination could satisfy both impulses, say researchers.

Sugary Diets Change How Teens Handle Stress

girl with gaze

Sugar just crossed the line from being a diet hazard into actually changing the way the brain processes stress. Researchers from Emory University School of Medicine have revealed how the dangers of the simple sugar fructose can go deeper than just an unhealthy diet. After discovering that a diet thickly laced with sugar can worsen depression or anxiety in kids and teens, they presented their findings at Neuroscience 2014’s annual meeting.

Junk Food Rats Ditch Balanced Diet To Eat Just Like Obese People

Junk food rats ditch balanced diet to eat just like obese people

Both rats and humans are omnivores, and both use flavour conditioning – learning through taste and experience which foods are good to eat and which to avoid. So if a particular flavour is associated with a desirable outcome like feeling full, this makes it more palatable, whereas a stomach illness would make it unpalatable.

Poor Diet Is The Result of Poverty Not Lack of Education

Poor diet is the result of poverty not lack of education

Contrary to popular belief, people who are experiencing food poverty are not ignorant of what they should eat as part of a healthy diet or even where to buy affordable food. There is a wealth of research showing that the most important factor for having a healthy diet is access to affordable healthy food.

Eating Organic Food Significantly Lowers Pesticide Exposure

Eating Organic Food Significantly Lowers Pesticide Exposure

Eating an organic diet for a week can cause pesticide levels to drop by almost 90% in adults, research from RMIT University has found.The study, led by Dr Liza Oates found participants' urinary dialkylphosphates (DAPs) measurements were 89% lower.

Little Kids Eat Healthier Snacks Than Teens

Little Kids Eat Healthier Snacks Than Teens

The average child in the US snacks three times a day. Concerned about the role of snacking in obesity, a team of researchers set out to explore how eating frequency relates to energy intake and diet quality in a sample of low-income urban school children in the Boston area.

The Food You Eat Affects Your Mood & Your Mood Affects Food You Eat

How The Food You Eat Affects Your Mood And Mood Affects food

Eating good food promotes overall health and well-being, but what you eat may also impact how you feel. Research suggests that not only can the food you eat affect your mood, but that your mood may influence the foods you choose to consume.

The Natural Way To Keep Produce Fresh & Stop Waste

The Natural Way To Keep Produce Fresh and Stop The Waste

Nearly a third of all the food produced in the world is lost or wasted, according to the UN’s World Resources Institute. It is a sad irony that we waste so much food – especially fruit and vegetables – but still fail to feed the world’s ever increasing population. We need to start minimizing the amount of food that is produced and then lost.

Five Conclusions From The US Government's New Advice On Eating Fish

Five Conclusions From The US Government's New Advice On Eating Fish

The question of whether to eat fish while pregnant has long been a slippery one. On the one hand, expecting mothers are told that eating fish regularly is good for fetal brain development. And on the other, they’re warned that fish contain mercury, which can cause birth defects.

Ten Things You Need To Know About Fat

Ten things you didn’t know about fat

Our understanding of fats – including which ones are actually good for us – is evolving. We know for example that red meat and meat products, cakes and biscuits, which are rich sources of saturated fatty acids, are associated with an increased number of cardiovascular deaths.

Poor Diet Is The Result of Poverty Not Lack of Education

Poor diet is the result of poverty not lack of education

Contrary to popular belief, people who are experiencing food poverty are not ignorant of what they should eat as part of a healthy diet or even where to buy affordable food. There is a wealth of research showing that the most important factor for having a healthy diet is access to affordable healthy food.

Fat Free and Natural? Seven Food Labeling Tricks Exposed

Fat Free and Natural? Seven Food Labeling Tricks Exposed

by Sandra Jones, The Conversation. If you’re confused by food labels, you’re not alone. Marketers use a variety of tricks to make foods seem healthier and more appealing than their competitors, particularly when it comes to products aimed at children. One of the most powerful advertising tools a food manufacturer has is the packaging.

Is Eating Vegetarian In Our Genes?

Is Eating Vegetarian In Our Genes?Our study is the first to connect an insertion allele with vegetarian diets, and the deletion allele with a marine diet,. A genetic variation has evolved in populations that have eaten a plant-based diet over hundreds of generations, such as in India, Africa, and parts of East Asia.

Health Check: Tips On Eating To Recover After Exercise

Health Check: Tips On Eating To Recover After Exercise

 

Sports performance was once thought to be enhanced by practices such as drinking cognac before an Olympic marathon run. Thankfully, today’s nutrition strategies are more scientific and properly researched.

We now know quite a lot about when and what to eat before, during, and after exercise for better performance. Of course, what you eat at all these points plays a role but what you eat to recover after exercise (recovery nutrition) supports the body’s physiological adaptation to the demands of training and competition. And it prepares the body for the next event.

It replenishes fuel stores in muscles and the liver, minimises muscle loss and encourages muscle growth and repair, minimises fatigue and injury, and supports immune function. Replenishing fluid is also vital but outside the scope of this article.

Re-fuelling after exercise is important for maintaining adequate energy stores for beneficial changes in your muscles (training adaption). But it shouldn’t be in excess of the metabolic demands of what you’ve done if you want to maintain appropriate weight, body composition and support performance goals.

Getting carbs right

Training and competition require energy, and the energy muscles use is supplied by a mix of fuels in different proportions depending on the intensity and duration of exercise. In general terms, carbohydrates are the primary fuel source as exercise intensity increases.

The type of carbohydrate used by the body as fuel for exercise is glucose. Consuming carbohydrates before and during prolonged exercise (such as a marathon run) will replenish glucose, delay the onset of fatigue, and allow you to compete for a longer period of time.

Glucose is stored in the muscles and liver as glycogen, and research shows low muscle glycogen can impair performance. Depending on when the last carbohydrate meal was consumed, glycogen reserves can be depleted after about 60 to 90 minutes of intense exercise.

Planning for glycogen replacement requires adjusting for variations in exercise intensity and duration, the amount of muscle you have, your training goals, and dietary intake at other times, including before and during events. So total carbohydrate targets can vary considerably.

Consuming carbohydrates before and during prolonged exercise (such as a marathon run) will replenish glucose, delay the onset of fatigue, and allow you to compete for a longer period of time. ed_needs_a_bicycle/Flickr, CC BY-NC-SA

Post-exercise carbohydrate recommendations for athletes generally suggest consuming about 1.2 grams of carbohydrate for each kilogram of body weight within an hour of completion, and each hour for four hours after activity. This should be followed by regular carbohydrate intake appropriate to meet daily requirements.

Replacing muscle protein

But there are also other things you’re going to need to recover properly. What you generally eat and the type of exercise you do can both affect the synthesis of protein in your muscles.

Physical training is a stimulus for muscle growth and adaptation. Hard-working muscles come under stress during physical activity, and the body’s limited reserves of amino acids (what proteins are made from) become rapidly depleted.

Consuming protein or amino acids after exercise can reduce muscle breakdown and encourage new tissue growth. But here again, individual responses and requirements can vary quite a lot.

The type and amount of your protein intake both play a role in muscle reconditioning after exercise, with some evidence suggesting that dairy proteins, such as whey protein, may offer advantages over other sources.

But studies are not consistent about ideal timing. Some suggest consumption before exercise while others recommend consumption within 24 hours of completion offers most benefit.

Generally speaking, consuming 20 to 25 grams of quality protein as soon as possible after exercise is recommended for building muscle and help reconditioning. Another recommendation is around 0.25 to 0.3 grams protein per kilogram of body mass.

Best foods

It follows that foods containing both carbohydrates and protein are generally recommended as being best for recovery. And there are other advantages – consuming protein with carbohydrates may improve glycogen replenishment and reduce muscle breakdown. The optimal carbohydrate to protein ratio for glycogen replenishment is three to one.

Consuming protein after exercise can reduce muscle breakdown and encourage new tissue growth. Isaac Hsieh/Flickr, CC BY-NC-SA

In general, moderate to high glycaemic index, low-fibre carbohydrate sources are preferable because they’re digested and absorbed rapidly. And good quality plant- or animal-derived protein foods are better because they contain essential amino acids.

The average person exercising at low to moderate intensities for around 30 minutes a day on most days of the week, should follow general dietary guidelines to meet their energy and nutritional needs.

But it’s worthwhile trying to adjust mealtimes to coincide with recommended post-workout time (30 to 90 minutes) for eating. Adding an extra recovery meal, or a high-sugar sports drink, will merely increase your risk of consuming more than you need.

Specialised nutrition plans are particularly useful for highly active and trained people who engage in moderate to high intensity activity for between two and six hours every day most days of the week.

Energy requirements increase at this level and carefully planned nutrient intake and timing will support performance while minimising fatigue and injury.

Here are a few examples of foods that may support an athlete’s recovery eating plan, containing protein, as well as approximately 50 grams of carbohydrate:

  • two cups of breakfast cereal with milk,
  • two slices of toast with 220 grams baked beans,
  • a large baked potato with cottage cheese plus glass of milk,
  • 200 grams of fruit yoghurt with 300 grams of fruit, or
  • a bread roll with lean meat or cheese and a large piece of fruit

The most important thing to remember is that there is no one size that fits all. Individual nutrition plans are best developed with the help of qualified sports nutrition experts and may involve some trial and error for the best outcome.

The Conversation

Nigel Stepto has received funding from National Health and Medical Research Council and Australian Institute of Sport (Australian Sports Commission). He is affiliated with Exercise and Sports Science Australia (ESSA).

Kristina Nelson, Lily Stojanovska, and Michael Mathai do not work for, consult to, own shares in or receive funding from any company or organisation that would benefit from this article. They also have no relevant affiliations.

This article was originally published on The Conversation. Read the original article.

A Diet That Mimics Fasting May Boost Health

Diet That Mimics Fasting May Boost HealthIn a new study, Valter Longo and his colleagues show that cycles of a four-day low-calorie diet that mimics fasting (FMD) cut visceral belly fat and elevated the number of progenitor and stem cells in several organs of old mice—including the brain, where it boosted neural regeneration and improved learning and memory.

Six Tips For Losing Weight Without Fad Diets

Six Tips For Losing Weight Without Fad DietsDon’t limit yourself to grapefruit – increasing the amount and variety of fruit and vegetables can help you lose weight. Monday – start diet. Tuesday – break diet! Wednesday – plan to start again next Monday.

This Broccoli Compound May Treat Cancer

This Broccoli Compound May Treat Prostate CancerBroccoli is frequently touted as a food that can help prevent cancer, but a compound found in broccoli and other cruciferous vegetables also may treat it.

Study Suggests Beet Juice Might De-stiffen The Arteries?

Beetroot juice rich in nitrates didn’t enhance muscle blood flow or vascular dilation during exercise, report the researchers. They did find, however, that it “de-stiffened” blood vessels under resting conditions, potentially easing the heart’s workload.

A Daily Avocado Diet May Cut Cholesterol

A Daily Avocado Diet May Cut CholesterolA diet containing a moderate amount of fat and one avocado may help lower “bad” cholesterol. This, in turn, could reduce the risk of heart disease, say researchers.

What Foods and Herbal Remedies Help Alleviate Acne?

What Foods and Herbal Remedies Help Alleviate Acne?Acne is characterized by skin blemishes or pimples and can occur at any point throughout one's lifetime. Since it is related to hormonal imbalance, acne frequently appears at puberty and in women over forty as they approach menopause. Some foods that help alleviate acne include...

Tylenol

Tylenol 4 15

"It looks like acetaminophen makes it harder to recognize an error, which may have implications for cognitive control in daily life," says Dan Randles.

Why The Backlash Against Fish Oil Has Been Overcooked

fish oil 4 9As a young child I recall my grandmother giving me the largest spoonfuls of cod liver oil, coaxing me with the promise of an equally large spoonful of golden syrup. It was probably a throwback to her own childhood when the post-war government sought to provide infants with a cod liver oil supplement.

What Is The Placebo Effect And Are Doctors Allowed To Prescribe Them?

What Is The Placebo Effect And Are Doctors Allowed To Prescribe Them?Suppose you discovered that some past prescription a GP gave you was actually a placebo. The treatment made you feel better, but now you know that the perceived benefit was really a placebo effect. Would you be upset at the deception, or pleased the doctor had found a way to help you?

Stimulants In Dietary Supplements – When One Is Banned, Another Takes Its Place

Stimulants In Dietary Supplements – When One Is Banned, Another Takes Its PlaceIn a study published last week, researchers at Harvard University examined 21 brands of dietary supplements containing an herbal stimulant called Acacia rigidula. More than half of the brands analyzed contained an untested amphetamine isomer called β-methylphenylethylamine (BMPEA).

Vitamin C Linked To Lower Odds Of Early Death

Vitamin C Linked To Lower Odds Of Early DeathHigh vitamin C concentrations in the blood from eating fruit and vegetables are associated with a reduced risk of cardiovascular disease and early death, report researchers.

Can Garlic Offer Brain Cells Protection against Aging and Disease?

Can Garlic Offer Brain Cells Protection against Aging and Disease?A nutrient in garlic may offer the brain cells protection against aging and disease, according to new research. “Most people think of it as a ‘superfood,’ because garlic’s sulfur-containing compounds are known as an excellent source of antioxidant and anti-inflammatory protection."

Could Ibuprofen and Aspirin Decrease Skin Cancer Risk?

Common over-the-counter painkillers, such as ibuprofen and aspirin, can decrease risk of developing squamous cell carcinoma, according to a study published in the Journal of Investigative Dermatology. Squamous cell carcinoma is one of the most common types of skin cancer. The results mean these drugs may have potential as skin cancer preventative agents, especially for high-risk people.

Making Medicines at Home with Common Plants and Weeds

Making Medicines at Home with Common Plants and Weeds

by Peter Bane. Bo­tanicals can be incorporated into wines, cor­dials or teas, used in cooking and made into tinctures or salves. Some are applied topically as a poultice. Some plants we dry and use as teas or decoctions.

Ginseng Could Be An Effective Way To Prevent The Flu

Ginseng could be an effective way to prevent the flu

Ginseng, the root of the plant Panax ginseng, is one of the most commonly used herbal medicines and is often sold as an over-the-counter remedy for fatigue. Although it has been used by humans for thousands of years, more recent research has begun to investigate therapeutic and pharmacological uses including anti-allergy and anti-inflammatory properties.

After 1 Year, Weight Loss Gets Easier To Maintain

"If an overweight person is able to maintain an initial weight loss—in this case for a year—the body will eventually 'accept' this new weight and thus not fight against it, as is otherwise normally the case when you are in a calorie-deficit state," says Signe Sørensen Torekov. (Credit: Allie Kenny/Flickr)

"If an overweight person is able to maintain an initial weight loss—in this case for a year—the body will eventually 'accept' this new weight and thus not fight against it, as is otherwise normally the case when you are in a calorie-deficit state," says Signe Sørensen Torekov.

Losing Weight Might Make You Healthier But Not Happier

Supermodel Kate Moss' quip that “nothing tastes as good as skinny feels” captured the sense in society that being thin is the recipe for happiness. Obesity causes a range of health problems, including diabetes, but will losing weight really make you happier?

More Than A Health Issue: Addressing The Social Determinants Of Obesity

Almost two-thirds of Australian adults and one in four children are overweight or obese. Excess weight is responsible for 7,200 deaths each year in Australia, as well one in five heart attacks, half of diabetes, and other problems such as reproductive complications and back pain.

Clue To Why Some People Are Healthy And Obese

Some obese people may be able to remain metabolically healthy despite their size because their bodies produce low levels of a certain molecule, according to a study published today in the journal Cell.

Why Life Is Tougher For Short Men And Overweight Women

Why Life Is Tougher For Short Men And Overweight WomenAre you a short man or an overweight woman? If so, you may have a slight disadvantage in life compared with taller men and thinner women. Our latest study has found evidence that men who are shorter due to their genes have lower incomes, lower levels of education, and lowlier occupations than their taller counterparts.

Taking A Break From Your Diet Helps Long-term Weight Loss

Taking A Break From Your Diet Helps Long-term Weight LossGood news. Taking a break from your diet every so often will help you lose weight in the long term.How many times have you attempted to lose weight only to fall short and fail? For many people it is extremely challenging to stick to a strict dietary and exercise program for more than a few weeks.

Just A 5% Weight Loss Can Dramatically Improve Your Health

Just A 5% Weight Loss Can Dramatically Improve Your Health"If you weigh 200 pounds, you will be doing yourself a favor if you can lose 10 pounds and keep it off," Samuel Klein says. "You don't have to lose 50 pounds to get important health benefits."

Why Some People's Fat Has Nothing To Do With Food

Why Some People's Fat Has Nothing To Do With Food“Our goal is to prevent or reduce obesity and in this paper we’ve shown how to do this in principle,” says Phipps. “We believe that weight gain is not necessarily just a result of eating more and exercising less. Our focus is on the intricate network involved in fat cell development.”

Myths and Facts about Your Weight & Diet

Myths and Facts about Your Weight & Diet

It never ceases to amaze me how many myths we’re bombarded with concerning diet, exercise, and weight. Following are some common myths that I hear frequently from my patients. Have you heard them, too? Have you begun to realize that they’re false?

Pride About Weight Loss Gets Distorted With Anorexia

Being proud about weight loss may play a role in eating disorders like anorexia nervosa. The condition has a death rate 12 times higher for young women between the ages of 15 and 24 than all other causes of death combined.

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