-taking-a-whole-body-whole-life-approach-to-recovery

 Many people know the hardest part of addiction is acknowledging that you have a problem. A very close second is the initial recovery.

The experts at Hotel California by the Sea, a leading men's rehab facility, stress that addiction recovery requires a multi-pronged approach that goes beyond counseling. Addiction is a complex problem that is emotional, mental and physical all at once. In order to overcome addiction, a whole life approach is needed to address all the factors that are feeding the problem as well as the stressors that come with it.

Create an Exercise Regimen

Exercise is a proven stress relief strategy, and some addictions can cause significant strain on the body. For these reasons, more organizations are making exercise part of their rehab program. Starting an exercise regimen will reposition your focus on something positive that you have control over. It also helps addicts address the damage they have done to their bodies so that they make healthy living a new priority.

Another beneficial aspect of exercise is that when we feel better about our bodies it helps us have a more positive outlook on life overall. It keeps you psychologically and physically ready to handle stress, anxiety and all the other side effects of recovery.

Spend Time Reading and Writing

Reading is a serious stress reliever. A study from Mindlab International at the University of Sussex found that in as little as six minutes, reading reduced stress by 68%. Even better is the fact that it doesn’t matter what kind of reading material is used. The simple act of reading serves as an escape that distracts you from stressors in the real world.

Writing can also be very therapeutic, whether it’s a daily journal, essays, poetry or a novel. People in recovery are often encouraged to explore their thoughts and feelings through writing. Both constructive and cathartic, getting your thoughts on paper can help you make sense of the emotions you are feeling and the things that are creating stress in your life.

Practice Mindful Meditation

Meditation is a natural stress reliever that has proven time and time again to help calm the mind and body. Practicing mindful meditation can:

• ·  Bring clarity regarding the issues that trigger your addiction.
• ·  Help you let go of negative thoughts and feelings.
• ·  Reveal what you are holding onto that’s keeping you connected to your addiction.
• ·  Help you make conscious choices to reject addictive behaviors.
• ·  Regulate and improve mood and emotions.
• ·  Lower levels of cortisol (stress hormone).
• ·  Improve temperament by creating new neural networks in the brain.
• ·  Increase your ability to concentrate and set aside distractors.
• ·  Promote inner peace and optimism.
• ·  Help control and direct thoughts to overcome cravings.
• ·  Relax the body and ease tension.

Focused breathing, yoga and prayer are all forms of mindful meditation that can be used to overcome an addiction.

Find a Social Support Network

The addict has to want to recover, but they need a solid support system to make that happen. Doctors at the Mayo Clinic say that the importance of a social support network can’t be overstated. Family members and friends that are there during the good times and the bad play a vital role in helping an addict recover. These are the relationships that are developed outside of your stressful circumstances. They provide a sense of comfort and security that can make recovery seem like a possibility rather than a pipe dream.

Create a Reward System

Recovery is hard work that shouldn’t go unrewarded. Just like any other goal, you should work in healthy rewards whenever a milestone is hit. For example, after being seven days sober have a movie night with a few close friends to celebrate. Acknowledging the progress with a reward system serves as extra motivation that can help you stay on track. 

Addiction ends only after you decide to make life changes. Those life changes won’t always be easy and there will be a lot of stress along the way. By acknowledging your addiction, surrounding yourself with supportive people and focusing on new, more positive pursuits you can get through recovery and on to your new life

Growth Hormone - The Good, The Bad & The Ugly

There is an ageless film from the “spaghetti westerns” genre called “The Good, the Bad and the Ugly” starring Clint Eastwood. In the quest to be “ageless,” many have turned to human growth hormone (hGH) due to the known decline in hGH production as one ages, and the youthful benefits incurred when properly used— including improved soft tissue repair, greater skin elasticity and body composition enhancement.

Body composition enhancement was once called “repartitioning,” as the net effect was an increase in lean mass (e.g., muscle) with a loss in fat mass; the appeal to bodybuilders is obvious. The early days of hGH use for treating aging adults, and its misuse by bodybuilders, was a tragic example of the risks involved with being an early adapter. The error made during the early days was following dosing schemes used to treat children suffering from pituitary dwarfism.¹ Children who are deficient in hGH, which is naturally produced in the pituitary gland in the brain, require very high doses of hGH to restore linear growth (height) and other effects seen in the developing body of children and adolescents. Older adults, even healthy young adults, have a lower requirement for hGH, as affecting tissue function rather than structure is the goal.

The “good” of hGH is that it is an essential metabolic hormone that was unfortunately named. Its role in the obvious growth of children and adolescents, particularly how tall one gets, caused this hormone to be named “growth hormone.” Even medical journals commonly refer to this name rather than the more appropriate but less sexy “somatotropin.” While it is true that humans can live with very low, even non-detectable levels of hGH, they certainly do not thrive and are subjected to an increased risk of numerous disease states.² So, there is an accepted deficiency state, usually associated with a vascular malformation— craniopharyngioma, or a slow-growing tumor of the pituitary gland— adenoma, when the cause is known.Often, the cause is unknown— idiopathic; pituitary hormone deficiencies following head trauma are becoming increasingly common as awareness of this potential consequence grows. There are also mutations that can arise in the hGH-receptor, resulting in similar effects.

The “bad” of hGH refers to consequences of its excess, which can arise “naturally” or due to prolonged treatment that is in excess of the body’s physiologic need. Some people develop an adenoma (a benign tumor) in the pituitary that actually produces hGH. If this happens during childhood, they develop gigantism as their bones are able to lengthen prior to the end of puberty; cases of such people reaching heights over eight feet tall have been reported. If it happens after they become adults, they develop a condition known as acromegaly; the person does not grow taller as the “growth plates” in the bones are fused. Both conditions are associated with shorter life spans; deformities of the facial bones, hands and feet; organ growth and dysfunction; and metabolic consequences.³

The “ugly” of hGH is when the hormone is used illicitly or to pursue a vain goal, and causes one or more harmful side effects. Combating the effects of aging is not a vain pursuit, but many people attempt to overcome consequences of their lifestyle to present a healthier or more youthful appearance. Further, many athletes and bodybuilders fail to recognize their unique limitations, and recklessly attempt to pharmaceutically coerce the body to perform at a higher level or prolong a career well past the point of retirement.

Though it has not been documented, in part due to a lack of a doping test for hGH misuse, one might follow the change in shoe size reported by certain athletes during their pro careers. This should be documented in team records. Imaging scanners could look for changes in facial features arising over the course of time.⁴ The consequences from such misuse/abuse are far-ranging. In the most extreme cases, there may be increased cardiovascular damage, earlier deaths, type 2 diabetes in persons not otherwise at risk, accelerated cancer growth, cosmetic effects and injection-related abscesses.⁵

The “Ugly” Role of hGH: Frankenstein Meets the Playboy Playmate

The immediate reaction of the “ugly” is to visualize a Frankenstein-like hulking bodybuilder with “GH belly.” However, the first instance I consider is now-deceased supermodel Anna Nicole Smith. A former model for Guess jeans and 1993 Playboy Playmate of the Year, Smith was known later in her career for extremely dramatic weight gain, followed by equally extreme weight loss. Prior to her demise from a tragic addiction to prescription medications, she served as a spokesperson for a weight-loss product.

According to autopsy findings, in addition to numerous other drugs, two were present that were likely used to promote or maintain her recent weight loss— hGH and topiramate.⁶ The presumed injection sites for the hGH (and vitamin B-12) were riddled with abscesses and areas of necrotic (dead) tissue. Topiramate is a drug used to treat epilepsy that has only recently been approved as part of a combination drug for weight loss. Smith, with no known history of epilepsy, was using the drug in 2007. The “ugly” role of hGH was not its effectiveness or presence in the autopsy report, but rather its use by an undisciplined person (as demonstrated by the drug addiction and multiple abscesses) to promote an image not supported by her lifestyle, and used to persuade consumers of the effectiveness of an herbal supplement.

Bodybuilding has seen “ugly” too. During the mid-1980s, the appearance of professional and top amateur bodybuilders began to change. The size obtained by the men became even more distorted from the aesthetic proportions that hallmarked the prior decades; the V-taper of the abdomen disappeared to be replaced by a distended “belly” with absolutely minimal subcutaneous fat; hands, feet and facial features were becoming elongated and misshapen. For the mainstream audience, acceptance of professional bodybuilding plummeted as they perceived physiques warping from godlike to grotesque. Thankfully, physiques have trended back toward a more aesthetic form as competitors have gained a greater understanding of hGHs effects and proper dosing— through the costly practice of trial and error.

           

Health Concerns and the “Anything Goes” Mentality

Given the polypharmacy (multiple drugs used) practices of professional bodybuilding, it is impossible to isolate any particular drug, diet or training program to a specific harm. However, it has been noted that bodybuilders have seen an increase in heart attacks and deaths during the last 20 years, according to anecdotal reports and autopsy series. It is likely that hGH played a role in those who used that hormone as part of their physique-enhancement pharmacopeia.

Many athletes and bodybuilders, such as Dennis Newman, Mike Matarazzo and Lyle Alzado, have attributed hGH as a factor in debilitating or deadly conditions. Few athletes and bodybuilders disclose their drug protocols, but the culture promotes risk-taking and discourages allowing the competition any advantage. This “anything goes” mentality nearly guarantees that more cases will be revealed. It is clear that a growing trend is present in premature deaths and heart attacks among bodybuilders in their 30s and 40s.

How does hGH promote harm or death? In physiological doses, it is a reasonably safe therapy. Long-term treatment of hGH-deficient adults has shown no increase in cardiovascular disease or cancer, though pre-existing cancers can arise more frequently.² However, recall that hGH has two body composition-related properties that make it attractive to bodybuilders and athletes. hGH is capable of promoting fat loss and increasing lean mass; the two effects occur at different dose ranges. While it is possible to utilize hGH to attain a leaner physique without significantly increasing the risk of heart attacks, cancer or an early death, the doses used to stimulate the exaggerated muscular bulk of modern bodybuilders holds a great potential to cause harm.

Dosing and Monitoring hGH

How is hGH dosed and monitored? hGH is protein-based hormone, and thus is only effective when administered via injection. Dosing begins weight-based, but in general results in the administration of 1-3 IU of hGH daily after individual titration. Some clinicians recommend an every-other-day schedule, or hGH-free weekends. The response is monitored via the IGF-1 response, which should not exceed the “normal” range or a “Z-score” above 1.96. At this dosing, hGH can promote fat release from fat cells, and increase the metabolism and healing slightly. Muscle mass will not be enhanced solely through the drug’s effect. Unless one was hGH-deficient prior to treatment, the greater ability to recover, response to training and improved body composition are generally viewed as significant and favorable.

A physiologic hGH supplementation should avoid the adverse effects of impaired glucose tolerance, edema, carpal tunnel syndrome and organ growth. Anabolic steroid users who combine hGH in their “stacks” face a greater risk of enlarged heart, prostate, gynecomastia and high blood pressure, among other effects.^7,8 This becomes a grave concern when combining the two classes of drug at extremely high dose range. The distended “GH belly” is not a result of water retention, but the growth of internal organs (e.g., liver, intestines, kidneys). Although the organs may in time decrease in size toward normal after hGH use is discontinued, the bony growths that result in the characteristic— and not generally considered attractive— facial changes, elongated hands and feet, are permanent.

Trading Health for Momentary Fame

Much like testosterone, hGH and its secondary hormone IGF-1 display distinct negative effects when the dose is either too low or too high. However, as the anabolic and fat-loss effects are related to the dose, reckless bodybuilders will pursue the gains until negative side effects arise that are intolerable. Sadly, they typically monitor weight-room performance or cosmetic changes, missing the internal damage to both organ structure and metabolic function. hGH is an essential treatment for many people, but the consequences of abusing the hormone beyond its “sweet spot” has resulted in disfigurement, contributed to impaired health and likely played a factor in the early death of several bodybuilders and powerlifters who willingly traded away their health for momentary fame.

References:

1. Mukherjee A, Shalet SM. The value of IGF-1 estimation in adults with GH deficiency. Eur J Endocrinol 2009;161 Suppl 1:S33-9.

2. van Bunderen CC, van Varsseveld NC, et al. Efficacy and safety of growth hormone treatment in adults with growth hormone deficiency: a systematic review of studies on morbidity. Clin Endocrinol 2014;81:1-14.

3. Hennessey JV, Jackson IM. Clinical features and differential diagnosis of pituitary tumours with emphasis on acromegaly. Baillieres Clin Endocrinol Metab 1995;9:271-314.

4. Türp JC, Lünsch H, et al. Interdental spacing and orthodontic treatment in competitive athletes: clues to doping with growth hormones? J Orofac Orthop 2010;71:373-82.

5. Holt RI, Sönksen PH. Growth hormone, IGF-I and insulin and their abuse in sport. Br J Pharmacol 2008;154:542-56.

6. CNN.com. Officials: Smith's death caused by overdose. March 27, 2007. http://www.cnn.com/2007/SHOWBIZ/TV/03/26/smith.autopsy/index.html, accessed August 1, 2014.

7. Karila TA, Karjalainen JE, et al. Anabolic androgenic steroids produce dose-dependent increase in left ventricular mass in power atheletes, and this effect is potentiated by concomitant use of growth hormone. Int J Sports Med 2003;24:337-43.

8. Cohn L, Feller AG, et al. Carpal tunnel syndrome and gynaecomastia during growth hormone treatment of elderly men with low circulating IGF-I concentrations. Clin Endocrinol 1993;39:417-25.

Making glaucoma treatment even easier with sustained release medication

Traditional eye drops, while the go-to medication option for glaucoma patients, still have lots of room for improvement. Dosing regimens can be difficult to manage or remember, irritation or redness can occur, and much of the medication gets blinked away before reaching the eye. Because of these challenges, researchers are working to make taking glaucoma medication easier. One avenue showing particular promise is sustained-release medication.

Sustained-release medication evenly releases a drug over time, either chemically or mechanically. That way, medications that were once a daily struggle can be applied weekly, monthly, or at even longer intervals, which can increase medication compliance and result in a drug delivery system that is both less inconvenient and more efficient.

Micropumps and Medicated Contact Lenses

There are many sustained-release options in the pipeline currently. For example, University of Southern California's Roski Eye Institute developed a micropump that is implanted directly into the eye. It is then controlled by a wireless device and replenished by injecting medication through a port. Initial clinical trials were very promising, spurring further trials.

Meanwhile, researchers at Boston Children's Hospital and Harvard Medical School have been working on a contact lens that not only corrects eyesight but also contains a drug-polymer film along the edge that slowly dispenses glaucoma medication. This study convincingly raises the possibility that we have new options for glaucoma that will be more effective than current methods.

Biodegradable Implants Take Things to the Next Level

Perhaps the most ambitious take on sustained-release technology is Allergan's biodegradable sustained-release bimatoprost implant. This implant uses a prefilled, single-use applicator system. Once it is in place in the eye, it slowly dispenses the drug and then biodegrades, making device removal unnecessary. The reduction in intraocular pressure in the implant group was clinically significant with more than 70% of the implant eyes not requiring topical pressure-lowering rescue medication or a second bimatoprost injection. According to the researchers, the results are promising―it provided rapid and sustained lowering of intraocular pressure, exactly as intended.

A Future Without Eye Drops

All these new approaches to glaucoma medication are slated to reach the doctor's office in the coming years. This means that soon, patients may no longer need to deal with the hassle that comes with current eye drop medications. Research like this, which strives to better drug development, treatment options, and patient quality of life, is exactly what GRF is all about.

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Materials provided by Glaucoma Research Foundation. Note: Content may be edited for style and length.

Obesity can lead to more severe hot flashes and other menopause symptoms

Vasomotor symptoms (VMS), such as hot flashes and night sweats, cause serious discomfort in many women at menopause. Studies show a higher frequency of VMS in women who gain weight during the postmenopause period, and the effect of obesity on VMS has been studied for many years. A new study finds that hot flashes are associated with a higher body mass index (BMI). The details were published online today in Menopause, the journal of The North American Menopause Society (NAMS).

The study of 749 Brazilian women aged 45 to 60 years showed that obese women suffered more severe consequences of hot flashes, which then caused them to stop certain activities and also decreased their work efficiency. The data support the so-called thermoregulatory theory, which proposes that BMI is positively associated with VMS because body-fat tissue acts as a strong heat insulator. The insulation makes the distribution of heat more difficult, which then causes obese women to suffer more hot flashes. The associations between an increased BMI and other symptoms, such as joint and muscular pain and more intense urinary problems, were also confirmed.

The article, "Does obesity increase the risk of hot flashes among midlife women? A population-based study," reports on the correlation between menopause symptoms and obesity, and the presented data justify the association between a high BMI and hot flashes. These findings reinforce the importance of a multifaceted approach toward weight control in women going through menopause. Furthermore, the results emphasize the need to create healthcare strategies to minimize the effect of obesity on health issues in menopausal women.

"This study supports earlier studies that found that women who are heavier tend to have more hot flashes, particularly close to menopause," says Dr. JoAnn Pinkerton, NAMS executive director. "In some studies, but not all, weight loss and exercise have both been shown to reduce hot flashes in women who are obese, thus giving women even more reason to create a healthier lifestyle for themselves."

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Materials provided by The North American Menopause Society (NAMS). Note: Content may be edited for style and length.

Proteins and their impact on immune system

Researchers at the University of Birmingham have made a breakthrough in the understanding of how our genetic make-up can impact on the activity of the immune system and our ability to fight cancer.

The study, conducted in conjunction with researchers from Birmingham's Queen Elizabeth Hospital, was published today in Science Signaling and focusses on a protein called ULBP6.

Proteins are made up of hundreds or thousands of smaller units called amino acids, which are attached to one another in long chains. Proteins do most of the work in cells and are required for the structure, function, and regulation of the body's tissues and organs.

Lead author of the study Professor Paul Moss from the University of Birmingham's Institute of Immunology and Immunotherapy, said: "We worked on a protein called ULBP6 which leads to the removal of damaged cells and an interesting observation has been that there are two types of this protein found in different people.

"This is important as previous studies have shown that the type of protein that we inherit from our parents can influence our risk of auto-immune disease and affect how we respond to some forms of cancer treatment.

"The ULBP6 protein is found on the surface of damaged cells, including several types of cancer cells, and acts as a 'flag' to signal to white cells in our immune system that the damaged cell should be killed.

"Interestingly, there are two major types of this protein in the population and people who inherit a certain subtype have been shown to have a poor outcome after stem cell transplantation, a procedure used to treat leukemia, which is commonly referred to as 'bone marrow treatment'."

Professor Ben Willcox, also from the University of Birmingham's Institute of Immunology and Immunotherapy, said: "The two types of ULBP6 differ only by two amino acids out of a total of around 180 and it has surprised us that this can have such an important influence on patient outcomes.

"In the study we found that one form of ULBP6 forms a very strong bond indeed with its receptor NKG2D on the immune system.

"In addition, when the protein is released into the local environment it can act to block the signalling pathway.

"The 'sticky' form of ULBP6 binds over 10 times more strongly to NKG2D but a major surprise was that this acted to reduce killing by the immune system rather than increase it.

"We now want to understand how this information might be used to improve the outcome of patients undergoing stem cell transplantation."

The study was funded by the Bloodwise and the Wellcome Trust. Bloodwise, the UK's specialist blood cancer charity, funds world-class research and offers expert information and support to anyone affected by leukemia, lymphoma, myeloma and other blood cancer related disorders.

Alasdair Rankin, Director of Research at Bloodwise, said: "For some people with leukemia and other types of blood cancer, stem cell transplantation can mean the difference between life and death.

"But a stem cell transplant is a gruelling procedure which sadly does not always work, so we need research to improve success rates.

"This research will not change care today, but it helps us understand why transplants work less well in some people, which is an important step on the path to developing better transplant therapy for more people living with blood cancer."

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Materials provided by University of Birmingham. Note: Content may be edited for style and length.

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Journal Reference:

1. Zuo et al. A disease-linked ULBP6 polymorphism inhibits NKG2D-mediated target cell killing by enhancing the stability of NKG2D-ligand binding. Science Signaling, 2017 DOI: 10.1126/scisignal.aai8904

12 Small Food Choices

Perhaps you’re stuck in a food rut and are craving a change — one that won’t derail your efforts but will liven up your meal times. Or maybe you’re not seeing the results you desire, despite making all the “right” food choices. It could even be as simple as not knowing what options are available or what to buy at the grocery store. Whatever your reasoning, the time has come to expand your horizons by exploring a few tried-and-true switcheroos. 

“There are many reasons to make meal swaps,” says Jessica Cording, MS, RD, CDN, a registered dietitian in Manhattan. “Whether it’s cutting calories, boosting athletic performance, or adopting a new style of eating (adjusting to an allergy or going gluten-free, vegetarian or Paleo) finding new foods to eat in place of old standbys can boost overall wellness and optimize your fitness efforts.”

Of course, that may be easier said than done for creatures of habit. But it doesn’t have to be. It’s really all about your approach.  “Making wholesale changes can be overwhelming, but it isn’t always necessary,” says Steve Hertzler, Ph.D., RD, chief scientific officer for EAS Sports Nutrition and a competitive bodybuilder. “Often, some simple food swaps can close gaps in your nutrition and make sure you’re getting the protein and other nutrients you may be lacking.”

Cording suggests taking all of your personal barriers into consideration — from not knowing how to cook new things to being picky — before you start making swaps. Then look for ways to resolve them, such as taking a cooking class or serving an unfamiliar food with something you already know you like. Now that you’re mentally prepared to take that next step, let’s dig into your “swap-tions.” 

Here we show some foods to subtract from your diet and alternatives to choose instead.

Blueberries Bananas

Why: Aside from providing more fiber and fewer calories per serving, Cording says blueberries provide a potent hit of antioxidants, like anthocyanins, which help promote recovery postworkout or on a rest day. The complex carbs in blueberries are also important for helping you maintain stable energy.

Nut butter or sliced avocado on toast Butter

Why: You’ll be getting heart-healthy fats and fiber, plus a little protein with nut butters or avocado. Aside from being good for your heart, the mono- and polyunsaturated fats in nuts and avocado are beneficial for brain health since they promote efficient cell function and nerve transmission. Because a high-fat, high-fiber meal right before working out might make you feel sluggish, Cording suggests this as a postexercise option. The potassium is also helpful for soothing sore muscles.

Meat toppings Veggie toppings

Why: You don’t have to give up pizza, just skip the sausage and pepperoni and choose combinations of fruits and vegetables — Hertzler’s favorite combo is peppers, tomatoes, olives and pineapple. But if you really need meat on your pizza, consider Canadian bacon, which delivers a lot less fat than sausage or pepperoni.

Sweet potato toast bread

Why: For a grain-free toast option, Cording recommends cutting a sweet potato into thin slices and popping it in the toaster or oven until it’s soft on the inside and crispy on the outside. Top it with whatever you usually like on toast.

Salmon Tuna

Why: You’ll still get tons of protein, but Cording points to more inflammation-fighting omega-3 fatty acids in salmon. Canned salmon is also a more potent source of calcium, which is key for supporting bone health.

Regular yogurt Greek yogurt or Icelandic skyr

Why: You’ll get twice the protein to help support muscle recovery in Greek yogurt. Greek yogurt is also a great source of muscle-soothing potassium and probiotic bacteria, which benefit digestion and immune system function. Cording says to skip flavored types and reach for plain so you can save yourself those unhelpful empty calories from sugar. To flavor it yourself, try a teaspoon of honey, maple syrup or your favorite jam, or stir in cinnamon and top it with fresh berries. A tablespoon of ground flaxseeds or some nuts add filling fiber and healthy fats.

Spinach Iceberg lettuce

Why: Spinach has at least twice as much calcium, iron, niacin and vitamins A (beta-carotene), B6 and C as iceberg lettuce. It’s also a better source of protein, magnesium, folate, phosphorus and potassium than lettuce. Potassium, in particular, is a mineral lacking in many diets so Hertzler says choosing spinach over iceberg can help close the deficit.

Peanut or almond butter Sunflower seed butter

Why: If you’re tired of peanut butter and almond butter, sunflower seed butter is a delicious alternative that can help keep postworkout hunger in check, says Cording. Use it as a dip for veggies or fruit or try it spread on toast or a baked sweet potato. You also can add a spoonful of sunflower seed butter to oatmeal to give your breakfast some staying power. 

Dried tart cherries Dried cranberries

Why: Cording says dried tart cherries have been shown to reduce exercise-related inflammation and may be helpful for recovery. Toss some into a salad or trail mix or sprinkle over yogurt. Just remember that portions still count — keep servings of dried fruit to ¼ cup max to avoid overdoing it on that naturally occurring sugar.

Beet-and-fruit smoothie All-fruit smoothie

Why: Chopped raw or steamed beets blend well in smoothies and work great with a variety of flavors, especially tart fruits like blueberries and cherries. Cording says the betalain in beets has been shown to help support postworkout recovery by fighting inflammation. If the idea of beets in a smoothie sounds crazy, you can try a powdered supplement.

Sweet potato pancake Hash browns

Why: Sweet potatoes will provide more fiber, to promote more stable, slow-burning energy plus way more antioxidant vitamins A and C to boost postworkout recovery. For an easy meal, Cording blends up the flesh of one cooked sweet potato with two eggs or ½ cup liquid egg whites and, in a greased skillet, form into pancakes and cook until browned on the outside, flipping carefully.

Regular mashed potatoes Protein mashed potatoes

Why: Cording suggests making high-protein, high-fiber mashed potatoes by mashing in white beans and chicken or vegetable broth instead of the usual butter and cream. When you use vegetable broth, it becomes a vegan-friendly option for plant-powered athletes.

“There’s an old saying: Abs are made in the kitchen,” Hertzler reminds us. “Changing your diet may be the ideal solution to make sure you are getting the most out of your workouts, helping to unlock your ability to lose weight, build more muscle or become more toned. These simple food swaps can help you get the protein and micronutrients your body needs.”

Must-Try Steady-State Cardio

It’s not all about HIIT — here’s why steady-state cardio should also have a place in your programming.

Read this (or really any) fitness magazine, and you’ll find plenty of articles touting the multitude of benefits to be gleaned from high-intensity interval training, or HIIT. In fact, elsewhere in this issue we have an article about exactly that. Indeed, science has revealed that shorter, more intensive bouts of activity interspersed with slower-paced recovery increases fat burning both during and after the workout, and boosts a range of cardiovascular health benefits.

So are you crazy for even considering putting on your headphones and hopping on a treadmill for a good, old-fashioned 60-minute jog? According to our experts, absolutely not.

On the Rebound

“Steady-state cardio is a great active recovery tool,” says Mary Edwards, MS, CSCS, ACSM, the fitness director and professional fitness trainer at Cooper Fitness Center, part of Cooper Aerobics Center in Dallas. “If you’re doing HIIT all the time, you’re in danger of overtraining and undoing all your hard work. Steady-state is a great, low-intensity way to improve circulation, [which] can help with the healing process.”

Using longer, slower cardio as an active recovery protocol can help remove the metabolic waste products from your muscles that contribute to soreness and also can help lube joints to improve your range of motion and mobility. It also allows you to get in some activity and burn some calories on a day when you’re simply too tired/sore/hungry to do a HIIT workout.

Burn Boost

When we do cardiovascular exercise, whether steady-state or interval training, we burn a combination of carbohydrates and fat. “Within 10 to 15 minutes, the body shifts and the percentage of fat used as fuel increases,” Edwards says. “Much of this is based on your fitness level: The more fit you are, the more efficient you are at burning fat and calories.”

What’s more, the postworkout calorie burn for the two exercise types are different — but not extremely so. According to one study published in the November 2016 issue of The Journal of Strength and Conditioning Research, active men participated in three exercise protocols: four 4-minute HIIT intervals at 95 percent max heart rate, six 30-second sprints and 30 minutes of steady-state cardio at 80 percent MHR. Three hours postworkout, the total oxygen consumption and energy expenditure (overall calorie burn) was not significantly different between the steady state and the HIIT protocols.

HIIT delivers more overall fat-burning benefits than steady state, but our point is that steady state burns fat and calories too, and it makes sense to keep it in your rotation, both as an active recovery tool and as a mental break from the intensity of HIIT workouts.

Breast cancer risk:Just one alcoholic drink a day increases breast cancer risk, exercise lowers risk

Drinking just one glass of wine or other alcoholic drink a day increases breast cancer risk, finds a major new report by the American Institute for Cancer Research (AICR) and the World Cancer Research Fund (WCRF).The report also revealed, for the first time, that vigorous exercise such as running or fast bicycling decreases the risk of both pre- and post-menopausal breast cancers. Strong evidence confirmed an earlier finding that moderate exercise decreases the risk of post-menopausal breast cancer, the most common type of breast cancer.

"It can be confusing with single studies when the findings get swept back and forth," said Anne McTiernan, MD, PhD, a lead author of the report and cancer prevention expert at the Fred Hutchinson Cancer Research Center.

"With this comprehensive and up-to-date report the evidence is clear: Having a physically active lifestyle, maintaining a healthy weight throughout life and limiting alcohol -- these are all steps women can take to lower their risk."

Brisk Walking, Alcohol and Breastfeeding

Diet, Nutrition, Physical Activity and Breast Cancer systematically collated and evaluated the scientific research worldwide on how diet, weight and exercise affect breast cancer risk in the first such review since 2010. The report analyzed 119 studies, including data on 12 million women and 260,000 cases of breast cancer.

The report found strong evidence that drinking the equivalent of a small glass of wine or beer a day (about 10 grams alcohol content) increases pre-menopausal breast cancer risk by 5 percent and post-menopausal breast cancer risk by 9 percent. A standard drink is 14 grams of alcohol.

For vigorous exercise, pre-menopausal women who were the most active had a 17 percent lower risk and post-menopausal women had a 10 percent lower risk of developing breast cancer compared to those who were the least active. Total moderate activity, such as walking and gardening, linked to a 13 percent lower risk when comparing the most versus least active women.

In addition the report showed that:

• Being overweight or obese increases the risk of post-menopausal breast cancer, the most common type of breast cancer.

• Mothers who breastfeed are at lower risk for breast cancer.

• Greater adult weight gain increases risk of post-menopausal breast cancer.

Breast cancer is the most common cancer in US women with over 252,000 new cases estimated this year. AICR estimates that one in three breast cancer cases in the U.S. could be prevented if women did not drink alcohol, were physically active and stayed a healthy weight.

Emerging Findings: Dairy and Veggies

The report points to links between diet and breast cancer risk. There was some evidence -- although limited -- that non-starchy vegetables lowers risk for estrogen-receptor (ER) negative breast cancers, a less common but more challenging to treat type of tumor.

Limited evidence also links dairy, diets high in calcium and foods containing carotenoids to lowering risk of some breast cancers. Carrots, apricots, spinach and kale are all foods high in carotenoids, a group of phytonutrients studied for their health benefits.

These links are intriguing but more research is needed, says McTiernan. "The findings indicate that women may get some benefit from including more non-starchy vegetables with high variety, including foods that contain carotenoids," she said. "That can also help avoid the common 1 to 2 pounds women are gaining every year, which is key for lowering cancer risk."

Steps Women Can Take

Aside from these lifestyle risk factors, other established causes of breast cancer include being older, early menstrual period and having a family history of breast cancer.

While there are many factors that women cannot control, says Alice Bender, MS, RDN, AICR's Head of Nutrition Programs, the good news from this report is that all women can take steps to lower their breast cancer risk.

"Wherever you are with physical activity, try to nudge it up a bit, either a little longer or a little harder. Make simple food shifts to boost protection -- substitute veggies like carrots, bell peppers or green salad for chips and crackers and if you drink alcohol, stick to a single drink or less," said Bender.

"There are no guarantees when it comes to cancer, but it's empowering to know you can do something to lower your risk."

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Story Source:

Materials provided by Fred Hutchinson Cancer Research Center. Original written by Diane Mapes. Note: Content may be edited for style and length.

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Journal Reference:

1. S. J. Lowry, K. Kapphahn, R. Chlebowski, C. I. Li. Alcohol Use and Breast Cancer Survival among Participants in the Women's Health Initiative. Cancer Epidemiology Biomarkers & Prevention, 2016; 25 (8): 1268 DOI: 10.1158/1055-9965.EPI-16-0151

Childhood obesity causes lasting damage to the body

Obesity in childhood has long term health implications stretching into adulthood, a new study in the journal Obesity Reviews reveals.

Examining data collected from over 300,000 participants across 18 studies, researchers from the University of Surrey identified increased arterial damage and enhanced likelihood of pre diabetes in participants who were obese in childhood. The damage, an increased thickness of these vital arteries, heightens the likelihood of an individual suffering from a cardiovascular ailment, such as heart disease, in later life.

Body mass index (BMI), waist circumference and skin fold thickness measurements of over 300,000 children (average age of 10) were assessed and compared with results gathered from the same participants on average 25 years later.

Researchers discovered that obese children were pre disposed to 'pre-diabetes' (an inability to adequately metabolise glucose, which can later lead to diabetes) and thickening of arteries in adulthood, both of which can be detrimental to their adult health. Childhood BMI also proved to be an indicator of adult hypertension demonstrating that this indicator is useful in predicting illnesses associated with obesity in adulthood. Due to limited data it is unknown if waist circumference and skin fold thickness are indicators to future ailments.

Childhood obesity has become increasingly prevalent in the UK, with figures from the NHS National Child Measurement Programme indicating that 19.8 per cent of 10-11 year olds being classed as obese in 2015/16, a rise of 0.7 per cent on the previous year. The long term implications of childhood obesity to adult health and resulting cost to the NHS is unknown.

Lead author Dr Martin Whyte from the University of Surrey, said: "It is worrying that obesity is becoming endemic in our society.

"The adverse effects of adult obesity are well known but what we have found is that obesity in childhood can cause lasting arterial damage which could potentially lead to life threatening illness. This is something that we need to address to protect adult health and reduce pressure on the NHS."

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Story Source:

Materials provided by University of Surrey. Note: Content may be edited for style and length.

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Journal Reference:

1. O. Ajala, F. Mold, C. Boughton, D. Cooke, M. Whyte. Childhood predictors of cardiovascular disease in adulthood. A systematic review and meta-analysis. Obesity Reviews, 2017; DOI: 10.1111/obr.12561

Mindful eating may help people lose weight, study finds

People looking to lose weight should try to give meals their full attention rather than eat while doing something else, such as watching television or working. So suggests a new study that evaluated the effect of being more mindful about eating in a weight management program.

The study - led by Carolyn Dunn, a professor and nutrition specialist at North Carolina (NC) State University in Raleigh - is being presented at this year's European Congress on Obesity, held in Porto, Portugal.

Prof. Dunn and colleagues evaluated the effectiveness of increasing mindful eating in an online weight management program called Eat Smart, Move More, Weigh Less (ESMMWL), developed by NC State University and the NC Division of Public Health.

Obesity is a global public health problem that affects more than twice as many people today as it did in 1980.

According to estimates for 2014, more than 1.9 billion adults worldwide are thought to be overweight, including 600 million with obesity. In fact, most people now live in regions of the world where obesity is a bigger killer than being underweight.

Obesity is a major public health concern not only because it reduces quality of life, but also because it raises the risk of poor mental health and chronic diseases such as type 2 diabetes, heart disease, stroke, and some cancers.

In the United States, where more than 1 in 3 adults (37 percent) have obesity, the condition is a huge burden on the economy. The total medical bill for treating obesity in the U.S. in 2008 came to $147 billion.

Focus on food and eating

Although it is preventable, obesity is not an easy problem to solve; many causes and contributing factors - including behavior, environment, and genetic predisposition - work together to initiate and maintain the disease.

Individual behavior affects diet, amount of physical activity or inactivity, and medication use. Environmental factors - such as availability of a range of foods, opportunity for physical activity, education, and food marketing - also have a big impact.

Mindfulness is a type of Buddhist meditation during which a person focuses on their present thoughts, feelings, and sensations, and what is in their environment "right now."

An important feature of mindfulness is to pay attention without judgement or evaluation - there is no right or wrong thought or feeling, there is only the awareness of what it is right now.

Mindfulness entered the mainstream as a therapeutic practice in the 1980s through the work of people such as Jon Kabat-Zinn and his Mindfulness-Based Stress Reduction program at the University of Massachusetts Medical School in Worcester, where there is now a Center for Mindfulness.

In his book Coming to Our Senses, Kabat-Zinn writes that when we pay mindful attention to the sense of taste, "even the simplest of foods provide a universe of sensory experience."

Mindful eating in online weight management program

ESMMWL, the 15-week online program evaluated in the new study, uses the idea of "planned behavior" to help participants to alter habits that are known to be linked to weight management.

A live instructor delivers training online at the same time each week to a group of participants who link up via their computer, tablet, or smartphone.

To evaluate the effect of adding mindful eating to the program, the researchers asked participants to fill in a 28-item questionnaire called the Mindful Eating Questionnaire (MEQ). The MEQ assesses five different areas of mindful eating.

The program uses an approach to mindful eating where the participant is invited to focus on many facets of dealing with and interacting with food, such as paying attention to how it tastes, noticing hunger and fulness cues, and planning mealtimes and snacks.

Mindful eating also invites you to just have "one or two bites" of foods that are higher in calories and "just savor the flavor."

For their study - which takes the form of a randomized controlled trial - the researchers asked people looking to enrol on the ESMMWL if they would be willing to take part.

Of the 80 participants who said yes, 42 were randomly assigned to the intervention group and 38 to the control group (they were effectively placed on a waiting list).

The results showed that the participants who completed the program (28 in all) lost more weight than the 36 who remained in the control group for the duration.