RUN SMART WITH WATER
Water helps your body— and brain—work properly. Dehydration alters a runner’s perceptions and affects his pacing, a new Journal of Strength and Conditioning Research study suggests.
Stomach upsets? - Find your sea legs
Stomach upsets?
Bacteria in the guts of some mice (andhumans) could becontributing to the obesity epidemic.Researchers at EmoryUniversity found thatmice bred to have analtered balance of bacteriain their intestines were 20 percent heavier after 5 months than mice that weren’tbred that way. Changesin concentrations of some types of gutbacteria may causeinfl ammation, leading to an increase inappetite and insulin resistance, thescientists speculate.
Find your sea legs
In a new Korean study, people who downed a drink containing 72 milligrams of the seaweed extract ecklonia cava 30 minutes before exercising ran 30 percent longer than runners who hadn’t. The supplement is an antioxidant that may enhance endurance by increasing bloodfl ow and reducing lactic acid buildup, the scientists say.
Bacteria in the guts of some mice (andhumans) could becontributing to the obesity epidemic.Researchers at EmoryUniversity found thatmice bred to have analtered balance of bacteriain their intestines were 20 percent heavier after 5 months than mice that weren’tbred that way. Changesin concentrations of some types of gutbacteria may causeinfl ammation, leading to an increase inappetite and insulin resistance, thescientists speculate.
Find your sea legs
In a new Korean study, people who downed a drink containing 72 milligrams of the seaweed extract ecklonia cava 30 minutes before exercising ran 30 percent longer than runners who hadn’t. The supplement is an antioxidant that may enhance endurance by increasing bloodfl ow and reducing lactic acid buildup, the scientists say.
SHUT-EYE SABOTAGE
SHUT-EYE SABOTAGE
A sleep schedule is vitalto any weight-loss plan.Too much or too little shut-eye can add extra pounds,say Wake Forest University researchers who tracked study participants for 5 years. In the under-40 age group.People who slept 5 hours or less each night gained nearly 2½ times a much abdominal fat as tho sewho logged 6 to 7 hours;also, those who slept 8 hours or longer added nearly twiceas much belly fat as the 6-to 7-hour group. People with sleep deficits tend to eat more because they're tired, says study coauthor Krister Hair ston, M.D, while those who sleep longer than 8 hours a night may be less active.
A sleep schedule is vitalto any weight-loss plan.Too much or too little shut-eye can add extra pounds,say Wake Forest University researchers who tracked study participants for 5 years. In the under-40 age group.People who slept 5 hours or less each night gained nearly 2½ times a much abdominal fat as tho sewho logged 6 to 7 hours;also, those who slept 8 hours or longer added nearly twiceas much belly fat as the 6-to 7-hour group. People with sleep deficits tend to eat more because they're tired, says study coauthor Krister Hair ston, M.D, while those who sleep longer than 8 hours a night may be less active.
SNACKING, TRACKED
SNACKING, TRACKED
Americans consume 24 percent of their calories frombe tween-meal snacks and drinks—one-third more than in 1977, according to a new study in the Journal of Nutrition.Snacking can be good, if it’s kept under control and the snack contains protein. (Examples: cheese and nuts.)But that’s not what’s happening.
Americans consume 24 percent of their calories frombe tween-meal snacks and drinks—one-third more than in 1977, according to a new study in the Journal of Nutrition.Snacking can be good, if it’s kept under control and the snack contains protein. (Examples: cheese and nuts.)But that’s not what’s happening.
MENUS LIE!
MENUS LIE!
Can you trust the calorie postings at restaurants? Notalways, say researchers at Tufts Uni versity. They tested 15 meals or side dishes and 14 individ ual items (such as pizzasand sandwiches) from chain restaurants and found that, onaverage, actual calorie countswere 18 percent higher than what the chains stated. More important, the range of mistakes was huge. Some disheshad 36 percent fewer calories than what the restaurant claimed; other foods had about 200 percent more calories.The most likely reason for themis takes was fl awed portion sizes, researchers say.
Can you trust the calorie postings at restaurants? Notalways, say researchers at Tufts Uni versity. They tested 15 meals or side dishes and 14 individ ual items (such as pizzasand sandwiches) from chain restaurants and found that, onaverage, actual calorie countswere 18 percent higher than what the chains stated. More important, the range of mistakes was huge. Some disheshad 36 percent fewer calories than what the restaurant claimed; other foods had about 200 percent more calories.The most likely reason for themis takes was fl awed portion sizes, researchers say.
PILLS IN PERIL?
PILLS IN PERIL?
Move your multi: The high humidity in a kitchen can makemultivitamins less effective, say scientists at Purdue University.When they subjected vitamin C to 86 percent humidity—thelevel in a kitchen where a pot of water is boiling—the vitaminbegan to degrade in 1 week. C is a marker for how other vitaminswould fare under similar conditions, say the study authors.
SCAN SCAMS
One of our best tools fordetecting disease is also acause of cancer. A third ofCT scans may be unnecessary,exposing people toneedless radiation, revealsa new University of Washingtonstudy. Some doctorsorder CT scans because theyfear malpractice cases, saysstudy author Robert Bree,M.D. Other doctors aren’tup to speed on when a scanisn’t the best diagnosticoption. When in doubt
Move your multi: The high humidity in a kitchen can makemultivitamins less effective, say scientists at Purdue University.When they subjected vitamin C to 86 percent humidity—thelevel in a kitchen where a pot of water is boiling—the vitaminbegan to degrade in 1 week. C is a marker for how other vitaminswould fare under similar conditions, say the study authors.
SCAN SCAMS
One of our best tools fordetecting disease is also acause of cancer. A third ofCT scans may be unnecessary,exposing people toneedless radiation, revealsa new University of Washingtonstudy. Some doctorsorder CT scans because theyfear malpractice cases, saysstudy author Robert Bree,M.D. Other doctors aren’tup to speed on when a scanisn’t the best diagnosticoption. When in doubt
GO ORGANIC, SAVE YOUR SWIMMERS
GO ORGANIC, SAVE YOUR SWIMMERS
Trace amounts ofpesticides in food “maybe enough to damagesperm” [“15 Ways toChange the World,”April]? Since readingthat, I’ve been eatingall the organic foodsyou recommend.
MAJOR CHALLENGE
I use a card deck to make mypushup workout more interesting.Aces are 15; face cards are 10—396 total. (The cards also help mekeep track.) I’m in my 50s and canstill finish a deck three or fourtimes a week. So after reading“The Pushup Challenge” [April],I figured 111 pushups in 3 minuteswould be a snap. I hit it on my firsttry, but I was exhausted. MartinRooney knows his stuff.
RAW BAR FAVES
In “The Awesome Oyster” [Bulletins,March], you failed to recommendwhat is arguably the mostsought-after variety of oyster inthe world: the Malpeque, which isharvested from a bay near myhome. New Brunswick’s Beausoleiloysters are pretty good, too.
IT WORKED OUT
The Spartacus Workout [MensHealth.com/spartacus] changedmy life. The results came quicklyand were exactly what I hadhoped for. I’ve since enrolled inthe International Sports SciencesAssociation’s Elite Trainer certificationprogram. You reopened myeyes to the fitness world.
PLANTS FOR POWER
“The Truth about Protein” [March]provided great information, butI’m vegan. For after a workout,what’s a realistic protein/carb thatdoesn’t rely on animal products?COLIN, TUCSON, AZMost beans contain 25 to 30 percentprotein and 60 to 65 percentcarbs, making them a great choicefor a postworkout meal. Try ameatless chili: In a medium saucepan,sauté half a small diced onionand a minced garlic clove until soft,and add a small can of your favoritebeans, a small can of pureedtomatoes, and 1½ teaspoons ofchili powder. Bring it to a boil, andsimmer until thickened (about 10minutes).—Eds.
REMEMBERING DAD
My father passed away 5 yearsago. Jacob Levenson’s “A Farewellto Father” [April] remindedme of the times I spent at hisbedside. A father wants to see theman his son has become, andbeing there allowed me to showthat to him. He knew he wasdying—he just didn’t want to doit alone.
My father and I had our differences,but no matter how I feltabout him, the fight he gave ALS[Lou Gehrig’s disease] was inspirational.He met with renownedspecialists, paid for round-the clock care, and traded in hisbeloved Cadillac for a speciallyequipped van. My lesson: Stayclose to your family, especiallyyour parents.
Trace amounts ofpesticides in food “maybe enough to damagesperm” [“15 Ways toChange the World,”April]? Since readingthat, I’ve been eatingall the organic foodsyou recommend.
MAJOR CHALLENGE
I use a card deck to make mypushup workout more interesting.Aces are 15; face cards are 10—396 total. (The cards also help mekeep track.) I’m in my 50s and canstill finish a deck three or fourtimes a week. So after reading“The Pushup Challenge” [April],I figured 111 pushups in 3 minuteswould be a snap. I hit it on my firsttry, but I was exhausted. MartinRooney knows his stuff.
RAW BAR FAVES
In “The Awesome Oyster” [Bulletins,March], you failed to recommendwhat is arguably the mostsought-after variety of oyster inthe world: the Malpeque, which isharvested from a bay near myhome. New Brunswick’s Beausoleiloysters are pretty good, too.
IT WORKED OUT
The Spartacus Workout [MensHealth.com/spartacus] changedmy life. The results came quicklyand were exactly what I hadhoped for. I’ve since enrolled inthe International Sports SciencesAssociation’s Elite Trainer certificationprogram. You reopened myeyes to the fitness world.
PLANTS FOR POWER
“The Truth about Protein” [March]provided great information, butI’m vegan. For after a workout,what’s a realistic protein/carb thatdoesn’t rely on animal products?COLIN, TUCSON, AZMost beans contain 25 to 30 percentprotein and 60 to 65 percentcarbs, making them a great choicefor a postworkout meal. Try ameatless chili: In a medium saucepan,sauté half a small diced onionand a minced garlic clove until soft,and add a small can of your favoritebeans, a small can of pureedtomatoes, and 1½ teaspoons ofchili powder. Bring it to a boil, andsimmer until thickened (about 10minutes).—Eds.
REMEMBERING DAD
My father passed away 5 yearsago. Jacob Levenson’s “A Farewellto Father” [April] remindedme of the times I spent at hisbedside. A father wants to see theman his son has become, andbeing there allowed me to showthat to him. He knew he wasdying—he just didn’t want to doit alone.
My father and I had our differences,but no matter how I feltabout him, the fight he gave ALS[Lou Gehrig’s disease] was inspirational.He met with renownedspecialists, paid for round-the clock care, and traded in hisbeloved Cadillac for a speciallyequipped van. My lesson: Stayclose to your family, especiallyyour parents.
Is reading on my smartphone going to kill my eyes?
Is reading on my smartphone going to kill my eyes?
There’s no condition called “BlackBerry blindness,” if that’s what you mean. Instead, what you should worry about is the strain on your ocular muscles. The tiny text probably causes you to hold the phone too close to your face, which inturn can cause headaches, blurredvision, and dry eyes. “Keep your phoneat least 16 to 20 inches from your face,”says James Sheedy, O.D., Ph.D., directorof the Vision Ergonomic ResearchLaboratory. “And look downward at a15-degree angle below horizontal—thiswill increase the surface area your lidscover, keeping your eyes moist andrelaxed.” Also, invest in an antiglare protectivecover like ClearTouch’s shield($13, boxwave.com), and follow the20-20-20 rule: “Every 20 minutes, lookaway for 20 seconds at something that’sat least 20 feet away from you.”
There’s no condition called “BlackBerry blindness,” if that’s what you mean. Instead, what you should worry about is the strain on your ocular muscles. The tiny text probably causes you to hold the phone too close to your face, which inturn can cause headaches, blurredvision, and dry eyes. “Keep your phoneat least 16 to 20 inches from your face,”says James Sheedy, O.D., Ph.D., directorof the Vision Ergonomic ResearchLaboratory. “And look downward at a15-degree angle below horizontal—thiswill increase the surface area your lidscover, keeping your eyes moist andrelaxed.” Also, invest in an antiglare protectivecover like ClearTouch’s shield($13, boxwave.com), and follow the20-20-20 rule: “Every 20 minutes, lookaway for 20 seconds at something that’sat least 20 feet away from you.”
I use whole milk in my cereal and coffee, and I down a glass at night. Too much?
I use whole milk in my cereal and coffee, and I down a glass at night. Too much?
Actually, it’s probably just enough. We’ve been told that whole milk is unhealthy, but
that advice is based on old science that some scientists have soured on. Here’s why:
Saturated fat—the kind found in milk—does not appear to be linked to clogged coronary
arteries. A 2010 review in the American Journal of Clinical Nutrition found no association
between saturated fat intake and the development of heart disease and stroke.
Plus, British researchers concluded that drinking two glasses of whole milk a day
may actually reduce the risk of stroke by up to 20 percent. (Credit the calcium, which
can help lower blood pressure.) And don’t sweat the calories: The difference between
whole and 2 percent milk is almost inconsequential—149 calories per cup versus 122.
Actually, it’s probably just enough. We’ve been told that whole milk is unhealthy, but
that advice is based on old science that some scientists have soured on. Here’s why:
Saturated fat—the kind found in milk—does not appear to be linked to clogged coronary
arteries. A 2010 review in the American Journal of Clinical Nutrition found no association
between saturated fat intake and the development of heart disease and stroke.
Plus, British researchers concluded that drinking two glasses of whole milk a day
may actually reduce the risk of stroke by up to 20 percent. (Credit the calcium, which
can help lower blood pressure.) And don’t sweat the calories: The difference between
whole and 2 percent milk is almost inconsequential—149 calories per cup versus 122.
Can playing video games on the Wii help me lose weight?
Can playing video games on the Wii help me lose weight?
It depends whether you want to use
Wii Tennis as your go-to workout or as
a bonus calorie burner. “Video games
can play a role in your weekly regimen,
but they aren’t enough by themselves
to cause significant weight loss,” says
Kevin Short, Ph.D., an assistant professor
of pediatrics at the University of
Oklahoma Health Sciences Center. In
his studies with children, he found that
those who played Wii Sports games,
including boxing and bowling, at high
intensity burned 3 calories a minute—the
equivalent of walking 2.6 miles an hour
on a treadmill. (Short says these results
would probably be similar in adults.) So
in other words, don’t count on virtual
sports for real-world weight loss.
It depends whether you want to use
Wii Tennis as your go-to workout or as
a bonus calorie burner. “Video games
can play a role in your weekly regimen,
but they aren’t enough by themselves
to cause significant weight loss,” says
Kevin Short, Ph.D., an assistant professor
of pediatrics at the University of
Oklahoma Health Sciences Center. In
his studies with children, he found that
those who played Wii Sports games,
including boxing and bowling, at high
intensity burned 3 calories a minute—the
equivalent of walking 2.6 miles an hour
on a treadmill. (Short says these results
would probably be similar in adults.) So
in other words, don’t count on virtual
sports for real-world weight loss.
QIS THERE A SALAD THAT CAN BUILD MUSCLE?
QIS THERE A SALAD THAT CAN BUILD MUSCLE?
Yes, and it doesn’t look like a plate of iceberg topped with creatine croutons.
Picture something closer to a Cobb salad—a balanced mix of protein, fat, and
carbs. “Protein and carbohydrates work together to promote muscle synthesis,”
says nutritionist Alan Aragon, M.S., MH’s weight-loss expert. “Fats support
testosterone production, while also keeping you satisfied.” Since the ideal
muscle-building salad should contain at least 30 grams of each of these
nutrients, we asked Seattle chef Tom Douglas to create a beefed-up version of
the standard Cobb. This salad contains 650 calories, 49 grams of protein,
32 grams of carbs, and 35 grams of fat. When you need a break from beef, you
can sub in three large shrimp or a 6-ounce salmon fillet, says Douglas.
Yes, and it doesn’t look like a plate of iceberg topped with creatine croutons.
Picture something closer to a Cobb salad—a balanced mix of protein, fat, and
carbs. “Protein and carbohydrates work together to promote muscle synthesis,”
says nutritionist Alan Aragon, M.S., MH’s weight-loss expert. “Fats support
testosterone production, while also keeping you satisfied.” Since the ideal
muscle-building salad should contain at least 30 grams of each of these
nutrients, we asked Seattle chef Tom Douglas to create a beefed-up version of
the standard Cobb. This salad contains 650 calories, 49 grams of protein,
32 grams of carbs, and 35 grams of fat. When you need a break from beef, you
can sub in three large shrimp or a 6-ounce salmon fillet, says Douglas.
When your cup runneth over, Your belly fat does, too
When your cup runneth over, Your belly fat does, too
WHAT DO GOVERNMENT TAX
policy, $120 billion in fastfood
industry sales, and
the fl ab around your belly
all have in common?
Actually, two things.
First, they all seem like
enormous, unsolvable problems that complicate our
lives. Second, you can change all three—quickly—just
by having a drink.
Now hold on there, Mel Gibson. Don’t start signaling
for the bartender yet. Let me explain: A few years back,
Men’s Health published the fi rst edition of Eat This, Not
That! The book showed readers, through simple visual
comparisons and easy-to-understand nutritional information,
how they could lose 10, 20, 30 pounds or more—
fast—not by dieting, but by simply swapping one slice of
pizza for another (choose a Pizza Hut Fit ’n Delicious
over a Papa John’s Original Crust The Meats, and you
cut out 8 grams of fat), or by picking one drive-thru
burger over another (order a McDonald’s Big N’ Tasty
instead of a Burger King Triple Whopper, and you’ve
just whacked 700 calories off your belt line).
The result? You responded by snapping up nearly 5
million Eat This, Not That! books, and your knowledge
is giving you power over America’s most popular chain
restaurants. They’ve begun to change their menus in
response to your demands for healthier fare. After we
named Chili’s 2,710-calorie Awesome Blossom one of
the Worst Foods in America, the chain wiped the
greasefest from their menu entirely. Good riddance as
well to the Baskin-Robbins Heath Bar Shake (2,310)
and the Jamba Juice large Chocolate Moo’d (900).
But while I’m glad for these victories, we still have a
huge battle ahead: The average American man drinks
about 460 calories more each day than he did in 1965.
WHAT DO GOVERNMENT TAX
policy, $120 billion in fastfood
industry sales, and
the fl ab around your belly
all have in common?
Actually, two things.
First, they all seem like
enormous, unsolvable problems that complicate our
lives. Second, you can change all three—quickly—just
by having a drink.
Now hold on there, Mel Gibson. Don’t start signaling
for the bartender yet. Let me explain: A few years back,
Men’s Health published the fi rst edition of Eat This, Not
That! The book showed readers, through simple visual
comparisons and easy-to-understand nutritional information,
how they could lose 10, 20, 30 pounds or more—
fast—not by dieting, but by simply swapping one slice of
pizza for another (choose a Pizza Hut Fit ’n Delicious
over a Papa John’s Original Crust The Meats, and you
cut out 8 grams of fat), or by picking one drive-thru
burger over another (order a McDonald’s Big N’ Tasty
instead of a Burger King Triple Whopper, and you’ve
just whacked 700 calories off your belt line).
The result? You responded by snapping up nearly 5
million Eat This, Not That! books, and your knowledge
is giving you power over America’s most popular chain
restaurants. They’ve begun to change their menus in
response to your demands for healthier fare. After we
named Chili’s 2,710-calorie Awesome Blossom one of
the Worst Foods in America, the chain wiped the
greasefest from their menu entirely. Good riddance as
well to the Baskin-Robbins Heath Bar Shake (2,310)
and the Jamba Juice large Chocolate Moo’d (900).
But while I’m glad for these victories, we still have a
huge battle ahead: The average American man drinks
about 460 calories more each day than he did in 1965.
The Skin Saver
The Skin Saver
To avoid the breakouts that can be caused by SPF products, be sure to use a sunscreen that’s labeled noncomedogenic,” says Francesca J. Fusco, M.D. “Noncomedogenic means the product has been tested on oily, acne-prone skin and likely won’t cause pimples.” Choosing a gel-based product will help too; gels sit on top of the skin instead of sinking into it like creams or lotions do. If you are very active and sweat a lot, keep a package of makeup-remover wipes in your bag so you can swipe your face between SPF applications. Reapplying sunblock without washing your face can clog your pores and cause acneform—a condition that’s not technically acne but looks like it. Now that your face is protected, check out “Look Young from Head to Toe” on page 43 for tips to keep your body skin smooth and flawless.
To avoid the breakouts that can be caused by SPF products, be sure to use a sunscreen that’s labeled noncomedogenic,” says Francesca J. Fusco, M.D. “Noncomedogenic means the product has been tested on oily, acne-prone skin and likely won’t cause pimples.” Choosing a gel-based product will help too; gels sit on top of the skin instead of sinking into it like creams or lotions do. If you are very active and sweat a lot, keep a package of makeup-remover wipes in your bag so you can swipe your face between SPF applications. Reapplying sunblock without washing your face can clog your pores and cause acneform—a condition that’s not technically acne but looks like it. Now that your face is protected, check out “Look Young from Head to Toe” on page 43 for tips to keep your body skin smooth and flawless.
Subscribe to:
Posts (Atom)
