Walking and Running - more is really good

We all know that exercise is beneficial to your health. Recently a study was published that suggested that more than light running (less than 4 hours a week) was better than intense exercise. This received substantial publicity.

However, in a review of this study editorialists pointed out that the size of the group was actually very small, and the study was not large enough to really determine if this was actually true.

In another study, it was found that brisk walking (3-5 miles per hour) for even as little as 20 minutes a week was associated with significant improvements in health.

The bottom line is that we should all be doing some exercise several times a week. And intense exercise, while probably not more beneficial than moderate is still good!

Food Recommendations - Sugar, Peanuts, Cholesterol, Alcohol, Fiber and "Big Sugar"

"Live Long and Prosper" - farewell to Leonard Nimoy

Some new studies have been released questioning some of our old ideas and raising some red flags about current thinking

Moderate Alcohol may not be Beneficial
In the past, studies have shown that about 1-2 drinks a day is associated with decreased mortality when compared to non or heavy drinkers. In reviewing these studies it was found that former heavy drinkers were included in the non-drinker group. When these were excluded, it was found that the benefit was far less and perhaps non-existent. The good news is that moderate drinking is not harmful; so raise that glass of wine!

Fats and Cholesterol - Not so Bad
After much research it has been found that dietary cholesterol (as opposed to that your body makes itself) has little or no influence on heart disease (in normal amounts). The same was found for natural fats found in food (as opposed to artificial trans fats). If you have a very high lipid level there is no question that statin medication is useful; its just you don't need to be as careful in your WELL BALANCED high fiber diet. No you shouldn't eat eggs, fatty ribs and butter all day!

Sweet it is to be Funded by Big Sugar
Many believe, myself included, that refined and added sugars are unhealthy. Unfortunately most studies into these are funded by "Big Sugar"
Both Coca-Cola and PepsiCo have declared, in filings with the U.S. Securities & Exchange Commission, that research on the adverse health effects of their products is worrisome. Such fears, according to a Union of Concerned Scientists report, have led to a funding strategy that "could produce systematic biases in nutrition research."
In a recent review about 75% of scientists doing research into the effects of sugar had financial relationships with "Big Sugar"

Eat More Fiber
Just as the fat guidelines seem to be changing, a recent study showed that a simple recommendation' "eat more fiber" resulted in a significant decrease in weight, blood pressure and insulin resistance. Of note, the authors found that Americans now average only 16 g/day of fiber, and just 7% of adults between ages 40 and 59 consume 30 g/day or more as recommended.

Let Your Babies Eat!
Finally, the fact that early exposure to peanuts significantly decreased the risk of peanut allergy has received much publicity. In a related study, families who rarely used the dishwasher, and thus left more bacteria and contaminants on dishes, had children with less allergies and asthma. It seems that our bodies develop tolerance to common exposures in early childhood, and avoiding these only leads to allergic reactions and complications. So after about 6 months of age your baby's immune system is capable of protecting itself from common non-toxic exposures. However normal cleanliness is still important

Coffee Buzz, Melanoma, Fat Toddlers, Natural Blood Pressure Treatments, More on Supplements - a Food Blog

A number of articles have appeared this week addressing how your diet can affect your health.

In an intriguing report, Danish researchers followed patients for 10 years and found there were 20% less cases of Malignant Melanoma, a dangerous skin cancer, in those who drank 4 or more cups of caffeinated coffee daily. On the other hand, too much coffee by itself has its own side effects; and the protection was quite small.

Nitrates are compounds which can lower your blood pressure. Beet juice and beet soup (borsht) releases nitrates. In a recent study it was found that about 8 oz daily resulted in significant 8 point drop in blood pressure. A natural way to lower your BP. Could that be the reason my mother made borsht all the time?

Infant food has been studied extensively and now is usually low in sodium and processed sugars. But what about toddlers? Researchers found:

• Of nearly 660 infant food products examined, all but 2 were considered low in sodium (≤40 mg/recommended amount customarily consumed per eating occasion. In contrast, 72% of toddler dinners were high in sodium (>210 mg/).
• Most infant foods did not contain added sugars; the exception was ready-to-serve mixed grains and fruits, half of which contained added sugars.
• One third of toddler dinners and most toddler fruit-based snacks and cereal bars had added sugars.

Finally, I have mentioned many time the lack of oversight of the supplement industry. You may recall that one of the advertised impotence drugs contained active Viagra! Now, the New York Attorney General's office has warned GNC, Target, Walmart, and Walgreens to stop selling many common store-brand herbal supplements after DNA tests found that many did not contain the ingredient listed on the product's label or contained contaminants or fillers not included on the label.

Only 21% of the test results from store-brand herbal supplements indicated that the supplements had DNA from the plants listed on the labels. Walmart fared the worst, with only 4% of tests indicating that the product contained DNA from the advertised plant.

New York Times Article

I almost never recommend taking these supplements and now have another reason!