In upcoming posts, I plan to pursue two main themes. The first is a more comprehensive exploration of what determines eating behavior in humans, the neurobiology behind it, and the real world implications of this research. The reward and palatability value of food are major factors, but there are others, and I've spent enough time focusing on them for the time being. Also, the discussions revolving around food reward seem to be devolving into something that resembles team sports, and I've had my fill.
The second topic I'm going to touch on is human evolutionary history, including amazing recent insights from the field of human genetics. These findings have implications for the nutrition and health of modern humans.
I look forward to exploring these topics, and others, with all of you in the coming months.
Recent Media Appearances
Men's Health interviewed and quoted me in an article titled "Reprogram Your Metabolism", written by Lou Schuler. Part of the article was related to the food reward concept. I'm glad to see the idea gradually reaching the mainstream.
Boing Boing recently covered an article by Dr. Hisham Ziauddeen and colleagues in Nature Reviews Neuroscience that questioned the idea that common obesity represents food addiction-- an idea that I often encounter in my reading. Maggie Koerth-Baker asked me if I wanted to respond. I sent her a response explaining that I agree with the authors' conclusions and I also doubt obesity is food addiction per se, as I have explained in the past, although a subset of obese people can be addicted to food. I explained that the conclusions of the paper are consistent with the idea that food reward influences fat mass. You can find my explanation here.
Boing Boing recently covered an article by Dr. Hisham Ziauddeen and colleagues in Nature Reviews Neuroscience that questioned the idea that common obesity represents food addiction-- an idea that I often encounter in my reading. Maggie Koerth-Baker asked me if I wanted to respond. I sent her a response explaining that I agree with the authors' conclusions and I also doubt obesity is food addiction per se, as I have explained in the past, although a subset of obese people can be addicted to food. I explained that the conclusions of the paper are consistent with the idea that food reward influences fat mass. You can find my explanation here.
Food Reward: Approaching a Scientific Consensus
Review papers provide a bird's-eye view of a field from the perspective of experts. Recent review papers show that many obesity researchers are converging on a model for the development of obesity that includes excessive food reward*, in addition to other factors such as physical inactivity, behavioral traits, and alterations in the function of the hypothalamus (a key brain region for the regulation of body fatness). Take for example the four new review papers I posted recently by obesity and reward researchers:
Read more »
Read more »
Fitness Friday - How Important Is Aerobic Exercise To Lose Weight?
Every time I am at the gym it seems the people who are making the most progress are the ones on the treadmill. Their shirts are drenched in sweat and it looks like they are running a marathon. They are performing intense aerobic exercise. These people aren't putting themselves through that for no reason; they know the benefits of such an exercise.
During Aerobic Exercise not only do you increase your heart rate dramatically, you move large muscle groups in your arms, legs, and hips.
There are many benefits that aerobic exercise brings to your body:
Your body takes in a LOT of oxygen. You bring in the maximum amount of oxygen into your blood stream.
Your body pumps blood much faster. Your body requires more energy. The only way to get this energy is to move the oxygen through your blood stream.
Your body release many endorphins. This in my view is the greatest part of Aerobic exercise. Once you are done your body and mind feels so great. Endorphins are your body’s natural painkillers.
There have been many studies done to show that Aerobic exercise helps you live longer then someone that does not perform it.
You will increase your body's stamina, help manage any stress, and improve your sexual performance. A study in 2003 by Harvard Medical School showed that men who ran 3 hours or more a week reported sexually functioning like men who were two to five years younger than them.
If that's not a reason for men to get out there and run I don't know what is!
Aerobic exercise is important along with a great diet.
All the best in Health and Fitness
~ Sue
XXX OOO
~ Sue
XXX OOO
PS – you can join in anytime by leaving a comment below indicating your interest and fill out the “Notify Me of New Posts by Email” box so that you’ll be up to date with all my posts.
Tasty Thursday Treats - Cheesy Broccoli-Potato Mash
Cheesy Broccoli-Potato Mash
Green is for St. Patrick's Day, and this potato and broccoli mash spiked with creamy fontina cheese is a great way to celebrate, but any creamy cheese that melts well will work.
Nutritional Information Per Serving
Total Servings: 6
Calories: 135
Carbohydrates: 17g
Cholesterol: 16mg
Fat: 4g
Saturated Fat: 3g
Carbohydrates: 17g
Cholesterol: 16mg
Fat: 4g
Saturated Fat: 3g
Mono Fats: 1g
Fibre: 2g
Sodium: 330mg
Protein: 7g
Fibre: 2g
Sodium: 330mg
Protein: 7g
All the best in Health and Fitness
~ Sue
XXX OOO
~ Sue
XXX OOO
PS – you can join in anytime by leaving a comment below indicating your interest and fill out the “Notify Me of New Posts by Email” box so that you’ll be up to date with all my posts.
Wacky Facts Wednesday - Shedding
Your pet isn't the only one in the house with a shedding problem. Humans shed about 600,000 particles of skin every hour.
That works out to about 1.5 pounds each year, so the average person will lose around 105 pounds of skin by age 70.
~ Sue
XXX OOO
PS – you can join in anytime by leaving a comment below indicating your interest and fill out the “Notify Me of New Posts by Email” box so that you’ll be up to date with all my posts.
Speaking at AHS12
I'll be giving a 40 minute presentation at the Ancestral Health Symposium this summer titled "Digestive Health, Inflammation and the Metabolic Syndrome". Here's the abstract:
What determines this? Emerging research suggests that one factor is digestive health, including the bacterial ecosystem inside each person's digestive tract, and the integrity of the gut barrier. I'll review some of this research in my talk, and leave the audience with actionable information for maintaining gastrointestinal and metabolic health. Most of this information will not have been covered on this blog.
The Ancestral Health Symposium will be from August 9-12 at Harvard Law School in Boston, presented in conjunction with the Harvard Food Law society. Tickets are currently available-- get them before they sell out! Last year, they went fast.
See you there!
Excessive fat mass is an important contributor to the metabolic syndrome, but at the same level of body fatness, some people are metabolically normal while others are extremely impaired. Even among obese people, most of whom have the metabolic syndrome, about 20 percent are metabolically normal, with normal fasting insulin and insulin sensitivity, normal blood pressure, normal circulating inflammatory markers, and normal blood lipids.The “metabolic syndrome” is a cluster of health problems including abdominal obesity, insulin resistance, low-grade inflammation, high blood pressure and blood lipid abnormalities that currently affects one third of American adults. It is the quintessential modern metabolic disorder and a major risk factor for diabetes, heart disease and certain cancers. This talk will explore emerging links between diet, gut flora, digestive health and the development of the metabolic syndrome. The audience will learn about factors that may help maintain digestive and metabolic health for themselves and the next generation.
What determines this? Emerging research suggests that one factor is digestive health, including the bacterial ecosystem inside each person's digestive tract, and the integrity of the gut barrier. I'll review some of this research in my talk, and leave the audience with actionable information for maintaining gastrointestinal and metabolic health. Most of this information will not have been covered on this blog.
The Ancestral Health Symposium will be from August 9-12 at Harvard Law School in Boston, presented in conjunction with the Harvard Food Law society. Tickets are currently available-- get them before they sell out! Last year, they went fast.
See you there!
Tuesday’s Tips - Tip #2 Change Your Lifestyle.
Every week I will be sharing with you a Weight Loss Tip that I have found along my weight loss journey.
So far I have lost 10 pounds in 1 month. If you would like to know how I did it, and how I intend on maintaining my weight loss, then these weight loss tips are for you.
I’m not an expert, but if it helps you attain your own weight loss goals, then I’m happy to have helped (if only to serve as a reinforcement of knowledge you already possess).
Most of this, I have learnt on my own or through close friends and family members as well as being on the “Shrink Team Calls”.
Feel free to add your own tips to this list, too!
So let begin :)
Tip #2Change Your Lifestyle.
Change your lifestyle. If you’re calling this a “diet,” then you’re going to gain all the weight back (and more) within a few months of losing it.
Diets Do Not Work.
Diets are temporary. When you change your dietary lifestyle, however, you’re changing your habits – and you’re putting yourself on track for long-term / continued success and weight maintenance. Don’t ever tell anybody you’re on a diet – ever. I’m speaking from experience here – You Are Eating Healthier, If They Ask!
If you want even more help, sign-up for our free “Newsletter"
All the best in Health and Fitness
~ Sue
XXX OOO
~ Sue
XXX OOO
PS – you can join in anytime by leaving a comment below indicating your interest and fill out the “Notify Me of New Posts by Email” box so that you’ll be up to date with all my posts.
Motivation Monday: Good Health
Rise and grind my friends!
It’s MONDAY, and y’all know what that means…. It’s time for yet another instalment of ”Motivation Monday” where I share with you my thought/motto/mantra for the week.
“To insure good health: Eat lightly, breathe deeply, live moderately, cultivate cheerfulness, and maintain an interest in life”
William Londen
William Londen
Have A Great Week Everyone, And Remember….
“Practice Good Health”
Wishing you all the best in Health and Fitness
~ Sue
XXX OOO
~ Sue
XXX OOO
PS – you can join in anytime by leaving a comment below indicating your interest and fill out the “Notify Me of New Posts by Email” box so that you’ll be up to date with all my posts.
Qnexa, the Latest Obesity Drug
There are very few obesity drugs currently approved for use in the US-- not because effective drugs don't exist, but because the FDA has judged that the side effects of existing drugs are unacceptable.
Although ultimately I believe the most satisfying resolution to the obesity epidemic will not come from drugs, drugs offer us a window into the biological processes that underlie obesity and fat loss. Along those lines, here's a quote from a review paper on obesity drugs that I think is particularly enlightening (1):
Read more »
Although ultimately I believe the most satisfying resolution to the obesity epidemic will not come from drugs, drugs offer us a window into the biological processes that underlie obesity and fat loss. Along those lines, here's a quote from a review paper on obesity drugs that I think is particularly enlightening (1):
Read more »
1 In 3 Young Aussies Will Get Diabetes
One in three of today's young Australians will go on to develop diabetes, according to new figures released today.
A new assessment of national health data released by Diabetes Australia today shows 1.5 million Australians currently have diabetes.
It says the diabetes rate is likely to at least double in Australia over the next decade, and predicts 3 million people will have type 2 diabetes by 2025.
The head of Diabetes Australia, Lewis Kaplan, has called for a national action plan to be developed to help control what is a potentially preventable disease.
"If nothing is done, the likelihood is that the numbers will continue to grow to 3.5 million by 2033," he said.
"If we do something about the situation, we might reduce that growth down to only maybe 2 million additional cases by 2033."
He says there needs to be better diagnoses and treatment of people with the chronic condition.
"So that they can prevent or delay complications," he said.
"Complications are serious - people go blind from diabetes, they have a large number of limb amputations, they're likely to get end-stage kidney disease, heart disease, stroke and death."
This is some scary reading, you if suffer with diabetes or are overweight – I can help you with this!
All the best in Health, Wellness and Fitness
~ Sue
XXX OOO
~ Sue
XXX OOO
PS – you can join in anytime by leaving a comment below indicating your interest and fill out the “Notify Me of New Posts by Email” box so that you’ll be up to date with all my posts.
Healthy Living - WATER or COKE
WATER or COKE - Can you believe this....?
It's not about the sugar!
WATER
#1. 75% of Americans are chronically dehydrated. (also applies to half the world population)
#2. In 37% of Americans, the thirst mechanism is so weak that it is mistaken for hunger.
#3. Even MILD dehydration will slow down one's metabolism as 3%.
#4. One glass of water will shut down midnight hunger pangs for almost 100% of the dieters studied in a University of Washington study.
#5. Lack of water, the #1 trigger of daytime fatigue.
#6. Preliminary research indicates that 8-10 glasses of water a day could significantly ease back and joint pain for up to 80% of sufferers.
#7. A mere 2% drop in body water can trigger fuzzy short-term memory, trouble with basic math, and difficulty focusing on the computer screen or on a printed page.
#8. Drinking 5 glasses of water daily decreases the risk of colon cancer by 45%, plus it can slash the risk of breast cancer by 79% and one is 50% less likely to develop bladder cancer. Are you drinking the amount of water you should drink every day?
COKE
#1. In many states the highway patrol carries two gallons of Coke in the trunk to remove blood from the highway after a car accident.
#2. You can put a T-bone steak in a bowl of Coke and it will be gone in two days.
#3. To clean a toilet: Pour a can of Coca-Cola into the toilet bowl and let the 'real thing' sit for one hour, then flush clean. The citric acid in Coke removes stains from vitreous china.
#4. To remove rust spots from chrome car bumpers: Rub the bumper with a rumpled-up piece of Reynolds Wrap aluminium foil dipped in Coca-Cola.
#5. To clean corrosion from car battery terminals: Pour a can of Coca-Cola over the terminals to bubble away the corrosion.
#6. Apply a cloth soaked in Coca-Cola to the rusted bolt for several minutes.
#7. To bake a moist ham: Empty a can of Coca-Cola into the baking pan, wrap the ham in aluminium foil, and bake. Thirty minutes before ham is finished, remove the foil, allowing the drippings to mix with the Coke for sumptuous brown gravy.
#8. To remove grease from clothes: Empty a can of Coke into the load of greasy clothes, add detergent, and run through a regular cycle. The Coca-Cola will help loosen grease stains. It will also clean road haze from your windshield.
FOR YOUR INFORMATION:
#1. The active ingredient in Coke is phosphoric acid. It will dissolve a nail in about four days. Phosphoric acid also leaches calcium from bones and is a major contributor to the rising increase of osteoporosis.
#2. To carry Coca-Cola syrup! (the concentrate) the commercial trucks must use a hazardous Material place cards reserved for highly corrosive materials.
#3. The distributors of Coke have been using it to clean engines of the trucks for about 20 years!
So the question is, would you like a glass of Water? or Coke?
All the best in Health and Fitness
~ Sue
XXX OOO
XXX OOO
PS – you can join in anytime by leaving a comment below indicating your interest and fill out the “Notify Me of New Posts by Email” box so that you’ll be up to date with all my posts.
Boing!
I just had a featured article published on Boing Boing, "Seduced by Food: Obesity and the Human Brain". Boing Boing is the most popular blog on the Internet, with over 5 million unique visitors per month, and it's also one of my favorite haunts, so it was really exciting for me to be invited to submit an article. For comparison, Whole Health Source had about 72,000 unique visitors last month (200,000+ hits).
The article is a concise review of the food reward concept, and how it relates to the current obesity epidemic. Concise compared to all the writing I've done on this blog, anyway. I put a lot of work into making the article cohesive and understandable for a somewhat general audience, and I think it's much more effective at explaining the concept than the scattered blog posts I've published here. I hope it will clear up some of the confusion about food reward. I don't know what's up with the image they decided to use at the top.
Many thanks to Mark Frauenfelder, Maggie Koerth-Baker, and Rob Beschizza for the opportunity to publish on Boing Boing, as well as their comments on the draft versions!
For those who have arrived at Whole Health Source for the first time via Boing Boing, welcome! Have a look around. The "labels" menu on the sidebar is a good place to start-- you can browse by topic.
The article is a concise review of the food reward concept, and how it relates to the current obesity epidemic. Concise compared to all the writing I've done on this blog, anyway. I put a lot of work into making the article cohesive and understandable for a somewhat general audience, and I think it's much more effective at explaining the concept than the scattered blog posts I've published here. I hope it will clear up some of the confusion about food reward. I don't know what's up with the image they decided to use at the top.
Many thanks to Mark Frauenfelder, Maggie Koerth-Baker, and Rob Beschizza for the opportunity to publish on Boing Boing, as well as their comments on the draft versions!
For those who have arrived at Whole Health Source for the first time via Boing Boing, welcome! Have a look around. The "labels" menu on the sidebar is a good place to start-- you can browse by topic.
Fitness Friday - How To Get Fit And Stick With It
Consistency is critical to the success of any exercise program. If you don't stick with it, you will never realise the many benefits that come with being physically active.
Here are some fitness tips to help get you off the sofa or away from the computer long enough to give your body the workout it needs to stay fit and healthy.
Get Out Of Your Rut - If your exercise routine feels stale, take a look at how you can change things. Maybe you have been ignoring a whole range of exercises and equipment - from free weights to rowing machines - that could help stimulate your muscles and kick-start your cardiovascular system.
Meet With A Personal Trainer - A qualified trainer will challenge you to try new things, make sure that your exercises are safe and effective, and help to motivate you into action.
Publicise Your Plans - Tell friends and family that you are going to exercise regularly. Then put the plan in writing, specifying how often you are going to exercise. Make it a long-term plan in order for the routine to become habit.
Reward Yourself - Set goals along the way and reward yourself as they are accomplished. If you lose 5kg, buy yourself a new shirt. And if you jog 10km, schedule a pampering massage. If you don't meet a goal, determine a consequence for failing - such as no desserts for a week.
Do It With A Mate - Get a mate to exercise with you. Exercising with someone else is much more fun than doing it by yourself.
Skip The Excuses - Don't say you haven't time to exercise. Once you see how many hours you spend sitting at your desk, working out how to fit in time for fitness, even if it is just a 15-minute walk, becomes easy.
Be Realistic - Don't set insurmountable goals like having a model's figure or winning a marathon, you are only setting yourself up for failure. Create realistic goals and be satisfied with the knowledge that the benefits come with time.
All the best in Health and Fitness
~ Sue
XXX OOO
~ Sue
XXX OOO
PS – you can join in anytime by leaving a comment below indicating your interest and fill out the “Notify Me of New Posts by Email” box so that you’ll be up to date with all my posts.
Tasty Thursday Treats - Thai Chicken Wraps
Thai Chicken Wraps
Lettuce leaves filled with minced chicken, vegetables, and herbs make a great after-school snack the kids will love.
Nutritional Information Per Serving - Total Servings: 6
Calories: 339
Carbohydrates: 26.0g
Cholesterol: 67mg
Fat: 14.4
Saturated Fat: 2.9g
Fibre: 4.8g
Sodium: 317mg
Protein: 30.6g
Carbohydrates: 26.0g
Cholesterol: 67mg
Fat: 14.4
Saturated Fat: 2.9g
Fibre: 4.8g
Sodium: 317mg
Protein: 30.6g
All the best in Health and Fitness
~ Sue
XXX OOO
~ Sue
XXX OOO
PS – you can join in anytime by leaving a comment below indicating your interest and fill out the “Notify Me of New Posts by Email” box so that you’ll be up to date with all my posts.
Motivation Monday - Changing Our Diet
Instead of dreading it, try saying - "Here's another thing I get to do to help myself"
have a great day everyone :)
All the best in Health and Fitness
~ Sue
XXX OOO
~ Sue
XXX OOO
PS – you can join in anytime by leaving a comment below indicating your interest and fill out the “Notify Me of New Posts by Email” box so that you’ll be up to date with all my posts.
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Fitness Friday - Five Steps To Turbo Charge Your Walk
Going for a brisk walk for half an hour a day is not only a great way to keep fit and boost your overall well-being; keeping up the habit could halve your risk of heart disease.
But how do you know whether you are making the most of those precious 30 minutes?
We have some handy tips to ‘Turbo Charge’ your daily walk, whether you walk alone, with family or with a friend.
1. Build in some hills or stairs. Start off with gentler slopes before tackling the steep ones. Build up very gradually if you have little ones in tow.
2. Zig Zag your way up the steep slopes. It will add in extra steps whilst easing the strain until you’re ready to charge straight up!
3. Try to keep a steady pace. It is tempting to slow down when going up-hill and speed up when going down, but keeping your pace constant will make your muscles work harder and get your heart pumping.
How do you know if you’re going at the right pace? A good indication of the right pace is that you are walking fast enough to make you puff a little but can still hold a conversation at the same time.
4. Go walking with the family or a friend! You can keep fit and have a chat! It’s a great way to spend valuable time together as well as motivating us to keep the habit up.
5. Head off the beaten track. Try going bushwalking, or walking along the beach or coast. Walking on uneven ground burns more kilojoules. It’s also an affordable family day out, and a great excuse to enjoy the beautiful scenery we have in Australia!
All the best in Health and Fitness
~ Sue
XXX OOO
~ Sue
XXX OOO
PS – you can join in anytime by leaving a comment below indicating your interest and fill out the “Notify Me of New Posts by Email” box so that you’ll be up to date with all my posts.