Monthly Archives: May 2012

Don’t Be Fooled! Grocery Shoppers’ Guide 101

By Brooke Kugler, MS, CISSNgrocerygirl

Grocery store navigation 101— The path you follow in the grocery store can help you eat right, avoid unwanted weight gain, prevent and reverse certain health complications as well as increase your overall well-being. Now, envision the entire grocery store—produce section, meats, poultry, dairy, chips, cookies, crackers, beverages, grains/breads, fish and seafood etc.

Now, think of the path you usually take through the grocery store as you check off ingredients and foods from your list as you reach for them and place them in your cart. Are you spending most of that time in the middle aisles? Chances are, the unhealthier foods on your grocery list are in these middle aisles. And, if you find yourself here often, you might be reaching for highly processed foods. These processed foods are usually high-calorie packaged snack foods. They have been altered from their natural state through the addition of sugars, sodium, refined white flour (opposed to whole grains) and unhealthy saturated and trans fats to increase convenience and shelf life. The ingredients used to prolong shelf life, unfortunately, can and most often times have the opposite effects on our health.

Processed foods are composed of simple sugars and unhealthy fats that cause rapid spikes in blood sugar and insulin levels, which can promote weight gain, blood sugar irregularities and cholesterol imbalances. In addition, saturated- and trans-fats raise the “bad” LDL-cholesterol levels while lowering the “good” HDL-cholesterol levels. Highly processed foods have been linked to many chronic health conditions such as obesity, diabetes and cardiovascular disease.

Avoid highly processed foods: The perimeter shopping method—If the middle aisles are filled with highly processed foods, where should you spend most of your time gathering groceries? The answer to this question is: along the perimeter. Foods closest to their natural forms are usually located along the outside areas of the grocery store. These foods include: dairy, bread/whole grains, meats/seafood, and fresh produce.

Shopping along the perimeter of the store is your ticket to better health through these nutrient-rich foods. This is also the best way to ensure that you are avoiding those highly processed foods with added sugars and artificial ingredients found within the middle aisles. These “perimeter” foods are in their most natural form, which means they haven’t been stripped of their healthy nutrients. This is why most of these foods are highly perishable. They haven’t been tampered with, like processed foods, in order to achieve higher shelf life. They are fresh and contain large amounts of vitamins, minerals, proteins, whole grains and healthy fats.

Time Saved

istock_000016547723xsmallDon’t get “processed.” Stay simple—sticking to the outer edges of the grocery store ensure you’ll be getting the biggest bang for your buck. And, this doesn’t just apply to the money in your pocket. This means your health! “Eat the colors of the rainbow”—Consuming a variety of fruits and vegetables, daily, provides you with many vitamins, minerals and other natural substances that help protect you from chronic diseases. And, eating fruits and vegetables of different colors gives your body a wide range of valuable nutrients, such as: fiber, folate, potassium, and many antioxidants (vitamins A and C). Increased consumption of fruits and vegetables can lower cholesterol levels, boost immune function, help you to maintain a healthy weight and aid in the reversal of many chronic health conditions.  The addition of “simple”, natural foods, especially increased consumption of fruits and vegetables, in place of unhealthy, processed foods can help someone to get off of prescription medications and increase health, energy levels, performance and overall well-being.

Portion Control

Fruits and Vegetables—The amount of fruits and vegetables you need to eat daily depends on your age, sex and level of physical activity.  A rough estimate is about 2-3 cups of vegetables per day and 1 ½ to 2 cups of fruit per day. The Academy of Nutrition and Dietetics recommends that half your plate be filled with fruits and vegetables, about one fourth with lean meat, poultry or fish, and one-fourth with grains. To round out your meal, add fat-free or low-fat milk, yogurt or cheese.

Every thing in moderation—Although regular consumption of processed foods can be harmful to our health, it depends on the degree (how much and how often) to which you choose to eat these foods. There’s nothing wrong with indulging in your favorite treat or snack. Use the “80/20 Rule”—if you spend 80% of your time adhering closely to a healthy lifestyle, your health should be able to withstand whatever you do during the remaining 20% of the time.

You can also apply the 80/20 rule to your grocery store shopping cart—80% of the foods you choose should be in their most natural forms (lean meats, whole grains, fruits, vegetables) while the remaining 20% can be those tasty treats or condiments/ingredients that add extra flavor to your meal. The “80/20 Rule” works beautifully to incorporate a well-balanced diet into your life.

Don’t Get Ripped Off

“Work smarter, not harder”—Many headlines on food packages make claims and statements, such as: “low-fat”, “with whole grain”, “gluten-free”, however, they may be completely void of any real nutritional value. This is where we can be fooled if we don’t have a sharp eye to spot these red flags! It’s all about nutritional literacy. Yes, a food may be made with whole grain, but 95% of it is processed. This also gives rise to the health halo effect: when the perception of positive qualities in one part of an object/product gives rise and influences an overall positive perception for the entire object/product. For example, a food labeled as ”low fat” can cause one to believe that same food is low calorie. However, many foods that are low in fat make up for taste through added sugar. This common mistake ultimately results in a high-calorie food choice.

Don’t get robbed of your money, time and more importantly, your health. Knowing how to eat and what to eat can give you a new lease on life, the natural way. Choosing the right foods will make every second of your workout count, decrease visits to the doctor and improve performance. Whether you’re a seasoned athlete or someone simply trying to improve your overall quality of life, knowing how to choose the right foods for optimum health is vital to living a truly fulfilling life.

To Sum it All Up:

Processed Food Facts:

  1. They have been altered from their natural state through the addition of sugars, sodium, refined white flour, and unhealthy saturated and trans fats.
  2. Cause rapid spikes in blood sugar and insulin levels sometimes resulting in a “sugar (glucose) crash”, also known as reactive hypoglycemia, with symptoms of fatigue, lethargy, and irritation.
  3. These foods are usually high-calorie packaged snack foods
  4. These foods are composed of simple sugars and unhealthy (saturated and trans) fats.

Health Concerns Linked with Processed Foods:

  1. Cause rapid spikes in blood sugar and insulin levels, which can promote weight gain, blood sugar irregularities and cholesterol imbalances.
  2. Saturated- and trans-fats raise the “bad” LDL-cholesterol levels while lowering the “good” HDL-cholesterol levels.
  3. Highly processed foods have been linked to many chronic health conditions such as obesity, diabetes and cardiovascular disease.

Fruits and vegetables health benefits:  “Eat the colors of the rainbow”

  1. Consuming a variety of fruits and vegetables, daily, provides you with many vitamins, minerals and other natural substances that help protect you from chronic diseases.
  2. Fruits and vegetables of different colors give your body a wide range of valuable nutrients, such as: fiber, folate, potassium, and many antioxidants (vitamins A and C).
  3. Increasing the consumption of fruits and vegetables can lower cholesterol levels, boost immune function, help you to maintain a healthy weight and aid in the reversal of many chronic health conditions.
  4. Substituting fruits and vegetables in place of unhealthy, processed foods can help someone to get off of prescription medications.
  5. Increase health, energy levels, performance and overall well-being

How to Save Time and Shop Smart:

  1. Shop the perimeter.
  2. Avoid middle aisles.
  3. Stick to foods that are closest to their most natural form.
  4. Consume a variety of fruits and vegetables.
  5. Do not make food choices based on packaging and marketing statements.
  6. Make food choices based on ingredients.
  7. Avoid the health halo effect.
  8. Use the 80/20 rule.

References

Academy of Nutrition and Dietetics. (2012). Retrieved May 19, 2012, from http://www.eatright.org/

Nutrient Data Laboratory. Search the USDA National Nutrient Database for Standard Reference. Retrieved May 19, 2012, from www.nal.usda.gov/fnic/foodcomp/search

Sports, Cardiovascular, and Wellness Nutrition. (2012). Retrieved May 20, 2012, from http://www.scandpg.org/

About Brooke R. Kugler, M.S., CISSN

Brooke has devoted her life to research and the practical application of dietetics and sports nutrition. She has been involved in competitive sports throughout her entire life, including 14 years of professional figure skating. But, it wasn’t until she began competing in figure and fitness competitions where she realized her true passion for the field of sports nutrition, and that was the spark that set the stage for the rest of her life! She believes that there’s nothing better than helping someone achieve a successful and positive physical and mental—full-body–transformation. She will soon be a registered dietitian and plans on focusing her efforts on bridging the gap between sports nutrition research and sport nutrition practice.

 

CLA Supplementation For Weight Management

By Ross Edgley, BSc Sports Science

Daily supplementation of Conjugated Linoleic Acid (CLA) may reduce body fat and favorably change body composition researchers at I-Shou University in China reveal.   The study led by Chih-Kun Huang, MD took 63 subjects and randomly assigned them to receive daily supplements of CLA (3.4 grams) or a placebo (salad oil) in a milk product for 12 weeks. Results showed that after 12 weeks of supplementation participants in the CLA group displayed average decreases in bodyweight of 0.7kg, BMI of 0.31 kg/m2, body fat mass of 0.58kg and fat percentage of 0.6%. Chih-Kun Huang said ‘to our knowledge this is the first randomized, double-blinded, placebo-controlled clinical trial to evaluate the effect of CLA on body fat composition and the results seem promising.’ Concluding ‘the consumption of milk supplemented with CLA (3.4 grams per day) significantly decreased the body weight, BMI, body fat mass, fat percentage, subcutaneous fat mass and the waist-to-hip ratio in subjects over just 12 weeks.’

But what exactly is conjugated linoleic acid and what are the benefits for athletes, bodybuilders or gym goers? Well it’s a naturally occurring fatty acid found mainly in cheese and beef however it’s only found in these foods in very low doses (no way near the 3.4 grams used in the study at I-Shou University previously mentioned). Furthermore similar promising results were found at Uppsala University in Sweden where they found supplementing 4.2 grams of CLA a day in healthy, young subjects resulted in a 3.8% decrease in body fat compared with individuals not taking the supplement.

Whilst it’s clear studies support the use of CLA to lower your body fat, experts still aren’t entirely clear as to the mechanism by which it works. It’s been theorized that it reduces your body fat in 3 ways: firstly research conducted at the University of País Vasco found that conjugated linoleic acid interferes with a substance in your body called lipoprotein lipase, which aside from various other roles in the body is mainly responsible for storing fat in the body. Furthermore Simón. E et al 2005 of the same study found that CLA actually helped the body use its existing fat for energy. Therefore studies show CLA not only inhibits the storing of fat it also enhances the burning of fat.

Thirdly, and perhaps most important for athletes, bodybuilders or those training for aesthetics, it was found CLA supplementation actually increased muscle mass as well as lowering body fat. This in turn increases your basal metabolic rate and the amount of calories you burn at rest. Scientists concluded therefore that CLA doesn’t actually make you lose weight (like thermogenics do) but rather it favorably changes your body composition (i.e. body fat to muscle ratio). This notion is further supported by the 1 year human study published in the American Journal of Clinical Nutrition that found CLA supplementation produced a 9% reduction in body fat and 2% increase in muscle mass.

So in summation, CLA supplementation may prove effective for athletes wanting to change their body composition (such as American Football players wanting to get rid of unwanted fat and develop a more powerful and ‘functional’ physique) but perhaps not so effective for athletes wanting to lower their weight such as boxers, martial artists or anyone athletes needing to make a weight cut. Regarding dosage, there seems to be different amounts that have proved effective in various studies ranging from 1.4 grams to 6.5 grams. The most common dosage seems to be 3 grams per day, so it may be advisable to start with this dosage and increase or decrease depending on how your body responds.

 

About the Author: Ross Edgley is a Sports Scientist with a BSc Degree in Sports Science from Loughborough University. Ross Edgley was a Strength and Conditioning Coach at The English Institute of Sport working alongside Britain’s Olympic Physicians, Nutritionists and S&C coaches and is currently fitness and nutrition advisor to a range of athletes and the UK’s biggest online sports nutrition company Myprotein.com.

 

References:

Mougios V, Matsakas A, Petridou A, Ring S, Sagredos A, Melissopoulou A,Tsigilis N, Nikolaidis M. Effect of supplementation with conjugated linoleic acid on human serum lipids and body fat. J NutrBiochem 2001;12:585-94

Blankson H, Stakkestad JA, Fagertun H,Thom E, Wadstein J, Gudmundsen O.Conjugated linoleic acid reduces body fat mass in overweight and obese humans. J.Nutr. 130:2943-2948 (2000).

Roche HM, Noone E, Nugent A, Gibney MJ. Conjugated linoleic acid: a novel therapeutic nutrient? Nutr. Res. Rev. 187 (2001).

Smedman A,Vessby B.Conjugated linoleic acid supplementation in humans – Metabolic effects. Lipids 36:773-781 (2001).

Lowery L.M., Appicelli P.A. and Lemon P.W.R. (1998). Conjugated linoleic acid enhances muscle size and strength gains in novice bodybuilders. Medicine and Science in Sports and Exercise, 30.182.

Kreider RB, Ferreira MP,Greenwood M, Wilson M, Almada AL. Effects of conjugated linoleic acid supplementation during resistance-training on body composition. Bone density, strength, and selected hematological markers. J Strength Cond Res 2002; 3:325-34.

Berven G, Bye A, Hals O, Blankson H, Fagertun H, Thom E,Wadstein J, Gudmundsen O. Safety of conjugated linoleic acid (CLA) in overweight or obese human volunteers. European J. Lipid Sci.Technol. 102:455;462 (2000).

Thom E,Wadstein J, Gudmundson O. Conjugated linoleic acid reduces body fat in healthy exercising humans. J Int Med Res 2001;29:392-6.

Kamphuis MMJW, Lejeune MPGM, Saris WHM, Westerterp-Plantinga MS. The effect of conjugated linoleic acid supplementation after weight loss on body weight regain, body composition, and resting metabolic rate in overweight subjects. Int J Obesity 2003; 27: 840-847.

Gaullier Jm, Hasle J,Hoye K., Kristiansen K., Berven G., Blankson H and Gudmonson O. Effects of CLA in moderate overweights during one year supplementation. 94th AOCS annual meeting and Expo, Kansas,May 2003

A. Zabala et al (2006) ‘Trans-10,cis-12 Conjugated linoleic acid inhibits lipoprotein lipase but increases the activity of lipogenic enzymes in adipose tissue from hamsters fed an atherogenic diet.’ Br J Nutr. 2006 Jun;95(6):1112-9.

 

 

 

 

7 LESSONS from BRUCE LEE (that’ll make YOU a better trainer)

by Nick Tumminello.

In addition to being a legendary martial artist, Bruce Lee was an inspiring philosopher and a passionate learner. In fact, Spike TV has been running an amazing documentary on Bruce Lee that’s a must watch!

I am BRUCE LEE. (click to watch video)

If you’re a Bruce Lee fan, you may have already realized that much of the philosophical basis for the Hybrid Strength Training & Conditioning concepts we use at Performance U are founded on principles we’ve have adapted from Bruce Lee.

I strongly believe the reason why we’ve been able to celebrate so much universal success with such a wide range of individuals we’ve worked with is because our Hybrid Fitness Training approach has evolved from this philosophical basis, which has empowered us with the ability to connect with our clients & students on a different level.

In this post I’m going to share with you 7 lessons we’ve learned from Bruce Lee that have made us better trainers, teachers, learners and lovers of life. And, I’m confident they’ll do the same for you. That is, if you have openness to embrace them, and the discipline put them into action?

My FAVORITE Bruce Lee Book!

The State of the Fitness Industry!

Everyday more training & conditioning information (most of it free through blogs, articles, Youtube, etc.) is handed to us on a silver platter. Yet, fitness professionals and exercise enthusiasts are growing more confused about what they should (and shouldn’t) do to optimize their programs. This really comes as no surprise with all the different training approaches, certifications, methods and tools (many of which conflict one another) being sold to us as the missing piece to our training puzzle.

An identity crisis has also come along with this confusion. In that, not only are we unsure of what to do, we are also unsure about how we should “label” ourselves to properly represent what we do, what we believe and the affiliations we hold.

Additionally, when we do find training concepts that strike a chord in us. And when we do decide on how to “label” ourselves – We become divided and continually frustrated with one another as we cross our arms, stand firm and engage in intellectual battle to prove OUR WAY, while trying to convince everyone else that folks who don’t agree with US “just don’t get it” or that they are simply “misinformed.”

The Solution to the Confusion & Conflict (and it isn’t training related)

We believe the ever growing amount of industry confusion & separation does not stem from a lack of technical information. We feel it stems from a lack of a philosophical outlook.

Put simply, when you change the way you look at things, things look differently to you.

The philosophies we’ve adopted from Bruce lee have helped us to see things differently and quite the noise that’s always surrounding us. They’ve empowered us with the ability to see through the confusion created by conflicting information and different opinions, helped us to avoid getting caught up in debating why we should or shouldn’t do this or that technique. And, given us a crystal clear view of who we are, what we do and why we do it.

It’s from this clear vision that we’re able to be the BEST at what we do, which is probably why you’re reading this blog to begin with

If you’re ready to become the best at what YOU do, establish a clear cut identity of who you are and how to cultivate what makes you unique and special. And, establish a solid philosophical base that doesn’t get you caught up with trying to “prove your way”, or allow you to become bogged down by conflicting information & industry noise – These 7 Lessons from Bruce Lee will make you a bullet-proof fitness philosopher!

7 Lessons from Bruce Lee (that will make you a better trainer)

These 7 lessons can really be applied to anything in life. But, since this is a fitness site, I’ll be relating Bruce Lee’s words of wisdom in regards to martial arts to our world of fitness training.

As you’ll see, the problems Bruce Lee faced in the martial arts world 30-40yrs ago are the very same issues we face today (as I mentioned above) in the fitness training & conditioning world.

In other words, we have a new industry that’s suffering from old problems, which Bruce Lee developed these brilliant philosophies to solve. And, he obviously did a great job. All we have to do is listen, learn and apply!

To help you better related to these Bruce Lee quotes – Whenever you see him use the term Martial Arts, substitute in Fitness Training instead.

Here’s a few more words to exchange that’ll make the following quotes more applicable to Fitness Training;

Fighting = Training (i.e working out)

Fighting Styles = Training Styles

Opponent = Client

Instructor = Trainer or Coach

Jeet-Kune-Do = Hybrid Training

Lesson #1 – ALL Styles & Systems are limited! Use a SYSTEMLESS training system and have NO Style as your Style.

“To reach the masses, some sort of big organization (whether) domestic and foreign branch affiliation, is not necessary. To reach the growing number of students, some sort of pre-conformed set must be established as standards for the branch to follow. As a result all members will be conditioned according to the prescribed system. Many will probably end up as a prisoner of a systematized drill. Classical methods like these, which I consider a form of paralysis, only solidify and constrain what was once fluid. Their practitioners are merely blindly rehearsing routines and stunts that will lead nowhere.

“Styles tend to not only separate people because they have their own doctrines and then the doctrine became the gospel truth that you cannot change. But if you do not have a style, if you just say: Well, here I am as a human being, how can I express myself totally and completely? Now, that way you won’t create a style, because style is a crystallization. That way, it’s a process of continuing growth. “

“Many styles claim totality. They say that they can cope with all types of attacks (i.e. training situation); that their structures cover all the possibilities. If this is true, then how did all the different styles come about? “

“Take no thought of who is right or wrong or who is better than. Be not for or against.“

“The highest technique is to have no technique. In sparring (i.e. Training) there’s no exact path or method, but instead a perceptive, pliable, choice-less awareness. ”

Lesson #2 – Hybrid Training isn’t a specific style or system. It’s a concept!

“I have not invented a “new style,” composite, modified or otherwise that is set within distinct form as apart from “this” method or “that” method. On the contrary, I hope to free my followers from clinging to styles, patterns, or molds. Remember that Jeet Kune Do is merely a name used, a mirror in which to see “ourselves”. . . Jeet Kune Do (i.e. Hybrid Training) is not an organized institution that one can be a member of.”

“A Jeet Kune Do man who says Jeet Kune Do is exclusively Jeet Kune Do is simply not with it. He is still hung up on his self-closing resistance, in this case anchored down to reactionary pattern, and naturally is still bound by another modified pattern and can move within its limits. He has not digested the simple fact that truth exists outside all molds; pattern and awareness is never exclusive.

“Again let me remind you Jeet Kune Do (i.e. Hybrid Training) is just a name used, a boat to get one across, and once across it is to be discarded and not to be carried on one’s back.”

Lesson #3- The BEST trainers & coaches are observant, adaptive and responsive to the uniqueness of each client.

“A good teacher can never be fixed in a routine… each moment requires a sensitive mind that is constantly changing and constantly adapting.”

“A teacher must never impose this student to fit his favorite pattern; a good teacher functions as a pointer, exposing his student’s vulnerability (and) causing him to explore both internally and finally integrating himself with his being.”

“A martial artist (i.e. trainer or coach) who drills exclusively to a set pattern of combat is losing his freedom. He is actually becoming a slave to a choice pattern and feels that the pattern is the real thing. It leads to stagnation because the way of combat (i.e. training) is never based on personal choice and fancies, but constantly changes from moment to moment, and the disappointed combatant will soon find out that his ‘choice routine’ lacks pliability. There must be a ‘being’ instead of a ‘doing’ in training”

“If nothing within you stays rigid, outward things will disclose themselves.”

“My technique is a result of your technique; my movement is a result of your movement. One should not respond to circumstance with artificial and “wooden” prearrangement. Your action should be like the immediacy of a shadow adapting to its moving object.”

Lesson #4 – Less is always more! And, the simplest, most direct way is the right way!

“Don’t indulge in any unnecessary, sophisticated moves”

“In JKD (i.e. Hybrid Training), one does not accumulate but eliminate. It is not daily increase but daily decrease. The height of cultivation always runs to simplicity. In building a statue, a sculptor doesn’t keep adding clay to his subject. Actually, he keeps chiselling away at the inessentials until the truth of its creation is revealed without obstructions. Thus, contrary to other styles, being wise in Jeet Kune-Do (i.e. Hybrid Training) doesn’t mean adding more; it means to minimize, in other words to hack away the unessential. It is not daily increase but daily decrease; hack away the unessential.“

“The easy way is also the right way. Efficiency in sparring and fighting (i.e. training) is not a matter of correct classical, traditional form. Efficiency is anything that scores. “

 

Lesson #5 – Good at Exercising doesn’t mean good at sports!

“You can’t learn to swim on land”

“Let me give you a bit of warning: just because you get very good at your training it should not go to your head that you are an expert. Remember, actual sparring is the ultimate, and the training is, only a means toward this.”

Lesson #6 – Human movement can be taught, but it CAN’T be standardized.

“I believe that the only way to teach anyone proper self-defence (i.e. Functional Movement Patterns) is to approach each individual personally. Each one of us is different and each one of us should be taught the correct form. By correct form I mean the most useful techniques the person is inclined toward. Find his ability and then develop these techniques. I don’t think it is important whether a side kick is performed with the heel higher than the toes, as long as the fundamental principle is not violated. Most classical martial arts (i.e. fitness training) are a mere imitative repetition – a product – and individuality is lost.”

Lesson #7 – Don’t turn your education into imitation. Be YOURSELF!

“I’m not in this world to live up to your expectations and you‘re not in this world to live up to mine”

“Knowledge in martial arts (i.e. training) actually means self-knowledge“

In Conclusion…

I’ll leave you with this fake Grave Stone Bruce Lee had made to put on his desk as a powerful daily reminder.

 

Fish Oil for Muscle Growth

fish-oilby Monica Mollica

Most supplements are used for one specific outcome, for example fat loss, muscle growth or general health promotion. However, there are a few exceptions. Fish oil is one of them.

We all know about the cardiovascular health benefits of fish oil, and in a previous article I covered the fat loss effect of fish oil. Now let’s take a look at the potential application of fish oil for those of us who are interested in muscle growth…

Anti-catabolic effects of fish oil

Muscle protein undergoes a continuous process of synthesis (anabolism) and degradation (catabolism). In a healthy state, the anabolic and catabolic processes are balanced to maintain stability of or even increase muscle mass (as is observed with resistance training combined with proper nutrition).

Catabolism of muscle tissue is common in both clinical states (for example diabetes, renal failure, trauma and cancer) and during diet-induced weight loss and other stress conditions 1-6. During these catabolic states, muscle protein degradation exceeds muscle protein synthesis, which results in muscle loss and weakness.

Muscle protein catabolism is primarily caused by the ubiquitin-proteasome system 36-11. It is here fish oil enters the picture, since its fatty acid EPA significantly decreases the activity of the muscle protein catabolic (ubiquitin-proteasome) system 24512-16.

Another mechanism by which fish oil exerts its anti-catabolic effect is by reducing cortisol levels 1718. As we all know, cortisol breaks down muscle tissue 19 and has a host of other detrimental effects when present at chronically elevated levels (which is a topic in its own right), so this is a beneficial effect of fish oil beyond anti-catabolism.

Anabolic effects of fish oilfishoil5

What makes fish oil especially interesting is that it seems to promote muscle growth by not only inhibiting muscle catabolism, but also by stimulating muscle anabolism. Recent studies showed that supplementing for 8 weeks with 4 g per day of fish oil concentrate providing a daily dose of 1.86 g EPA and 1.5 g DHA, significantly increases the anabolic response of muscle protein synthesis to amino acids and insulin 20. The augmented anabolic response to amino acids and insulin was shown to be due to an increased activation of the mTOR/p70S6K signalling pathway, which is considered an integral control point for muscle protein anabolism 21 and muscle cell growth 22-25.

Other mechanisms probably contribute as well. The same study showed that the fish oil supplementation in  25-45 year old healthy subjects doubled the proportion of EPA, DPA (another less talked about omega-3 fatty acid) and DHA in muscle cell membranes, at the expense of omega-6 fatty acids and mono-unsaturated fatty acids, with no change in saturated fatty acid) concentrations 20. Thus, it is also possible that fish oil supplementation influences anabolic signalling cascades by affecting membrane lipid composition and/or fluidity 26-29.

Are you older than 45 yr? Don’t fret, you will still benefit from the muscle anabolic effects of fish oil. The same research team conducted another study, using an identical research protocol (1.86 g EPA and 1.5 g DHA for 8 weeks), in healthy elderly subjects over 65 years (mean age 71 years). The results were the same as in the younger subjects; the fish oil supplementation significantly increased the muscle protein synthetic response to amino acids and insulin 30. Thus, fish oil seems to attenuate the anabolic resistance associated with old age 31-33. The researchers were so impressed with the response that they concluded fish oil can be useful for both prevention and treatment of sarcopenia 30.

In both of these studies, muscle mass was not measured because the interventions only lasted for 8 weeks. However, taking into consideration that changes in muscle protein metabolism precede corresponding changes in muscle mass 34-36, these results are promising. It is going to be interesting to see longer term studies that measure actual fish oil induced gains in muscle mass, and also how the anabolic response to fish oil interacts with resistance training.

Wrap up

Whether you’re looking to build muscle or prevent loss of muscle during a diet, evidence supports the addition of fish oil to your supplement regimen. Fish oil, and especially EPA, not only counteracts the detrimental loss of muscle mass that we see in stressful and catabolic states, but also boosts the anabolic response to nutritional stimuli in healthy muscle from both young, middle-age and older adults. Thus, it beneficially affects both the catabolic and anabolic sides of the muscle protein balance equation.

The studies to date used a fish oil dose corresponding to 1.86 g EPA and 1.5 g DHA (which can be considered to be a medium high dose). We don’t know yet if a higher or lower dose would have a greater/smaller effect, but this dose is a good guideline to start with.

References:

1. Bailey JL, Wang X, Price SR. The balance between glucocorticoids and insulin regulates muscle proteolysis via the ubiquitin-proteasome pathway. Miner Electrolyte Metab 1999;25(4-6):220-3.

2. Ross JA, Moses AG, Fearon KC. The anti-catabolic effects of n-3 fatty acids. Current opinion in clinical nutrition and metabolic care 1999;2(3):219-26.

3. Ventadour S, Attaix D. Mechanisms of skeletal muscle atrophy. Curr Opin Rheumatol 2006;18(6):631-5.

4. Whitehouse AS, Smith HJ, Drake JL, Tisdale MJ. Mechanism of attenuation of skeletal muscle protein catabolism in cancer cachexia by eicosapentaenoic acid. Cancer Res 2001;61(9):3604-9.

5. Whitehouse AS, Tisdale MJ. Downregulation of ubiquitin-dependent proteolysis by eicosapentaenoic acid in acute starvation. Biochemical and biophysical research communications 2001;285(3):598-602.

6. Wing SS, Goldberg AL. Glucocorticoids activate the ATP-ubiquitin-dependent proteolytic system in skeletal muscle during fasting. The American journal of physiology 1993;264(4 Pt 1):E668-76.

7. Attaix D, Aurousseau E, Combaret L, Kee A, Larbaud D, Ralliere C, et al. Ubiquitin-proteasome-dependent proteolysis in skeletal muscle. Reprod Nutr Dev 1998;38(2):153-65.

8. Attaix D, Ventadour S, Codran A, Bechet D, Taillandier D, Combaret L. The ubiquitin-proteasome system and skeletal muscle wasting. Essays Biochem 2005;41:173-86.

9. Jagoe RT, Goldberg AL. What do we really know about the ubiquitin-proteasome pathway in muscle atrophy? Current opinion in clinical nutrition and metabolic care 2001;4(3):183-90.

10. Mitch WE, Goldberg AL. Mechanisms of muscle wasting. The role of the ubiquitin-proteasome pathway. The New England journal of medicine 1996;335(25):1897-905.

11. Tisdale MJ. The ubiquitin-proteasome pathway as a therapeutic target for muscle wasting. J Support Oncol 2005;3(3):209-17.

12. Fearon KC, Von Meyenfeldt MF, Moses AG, Van Geenen R, Roy A, Gouma DJ, et al. Effect of a protein and energy dense N-3 fatty acid enriched oral supplement on loss of weight and lean tissue in cancer cachexia: a randomised double blind trial. Gut 2003;52(10):1479-86.

13. Smith HJ, Greenberg NA, Tisdale MJ. Effect of eicosapentaenoic acid, protein and amino acids on protein synthesis and degradation in skeletal muscle of cachectic mice. British journal of cancer 2004;91(2):408-12.

14. Smith HJ, Khal J, Tisdale MJ. Downregulation of ubiquitin-dependent protein degradation in murine myotubes during hyperthermia by eicosapentaenoic acid. Biochemical and biophysical research communications 2005;332(1):83-8.

15. Smith HJ, Lorite MJ, Tisdale MJ. Effect of a cancer cachectic factor on protein synthesis/degradation in murine C2C12 myoblasts: modulation by eicosapentaenoic acid. Cancer Res 1999;59(21):5507-13.

16. Smith HJ, Tisdale MJ. Induction of apoptosis by a cachectic-factor in murine myotubes and inhibition by eicosapentaenoic acid. Apoptosis 2003;8(2):161-9.

17. Delarue J, Matzinger O, Binnert C, Schneiter P, Chiolero R, Tappy L. Fish oil prevents the adrenal activation elicited by mental stress in healthy men. Diabetes & metabolism 2003;29(3):289-95.

18. Noreen EE, Sass MJ, Crowe ML, Pabon VA, Brandauer J, Averill LK. Effects of supplemental fish oil on resting metabolic rate, body composition, and salivary cortisol in healthy adults. Journal of the International Society of Sports Nutrition 2010;7:31.

19. Rooyackers OE, Nair KS. Hormonal regulation of human muscle protein metabolism. Annual review of nutrition 1997;17:457-85.

20. Smith GI, Atherton P, Reeds DN, Mohammed BS, Rankin D, Rennie MJ, et al. Omega-3 polyunsaturated fatty acids augment the muscle protein anabolic response to hyperinsulinaemia-hyperaminoacidaemia in healthy young and middle-aged men and women. Clin Sci (Lond) 2011;121(6):267-78.

21. Drummond MJ, Fry CS, Glynn EL, Dreyer HC, Dhanani S, Timmerman KL, et al. Rapamycin administration in humans blocks the contraction-induced increase in skeletal muscle protein synthesis. The Journal of physiology 2009;587(Pt 7):1535-46.

22. Bodine SC, Stitt TN, Gonzalez M, Kline WO, Stover GL, Bauerlein R, et al. Akt/mTOR pathway is a crucial regulator of skeletal muscle hypertrophy and can prevent muscle atrophy in vivo. Nature cell biology 2001;3(11):1014-9.

23. Rommel C, Bodine SC, Clarke BA, Rossman R, Nunez L, Stitt TN, et al. Mediation of IGF-1-induced skeletal myotube hypertrophy by PI(3)K/Akt/mTOR and PI(3)K/Akt/GSK3 pathways. Nature cell biology 2001;3(11):1009-13.

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About the Author

Monica Mollica

Health Journalist, Nutrition / Diet Consultant & Personal Trainer

BSc and MSc in Nutrition from the University of Stockholm

ISSA Certified Personal Trainer

Website:   www.trainergize.com

Email:   monica@trainergize.com

 

 

Cheating on a diet – good or bad?

By Monica Mollica. In discussions about dieting, a topic that often comes up is that of “cheating”; is it good or bad to cheat once in a while during a diet?

In order to answer this question appropriately, it is necessary to look at both the quantitative and qualitative aspects of dieting, and the physiological and psychological responses they each elicit.

Dieting – what are we really talking about?

The dictionary definition of “diet” and “dieting” is “to eat and drink sparingly or according to prescribed rules” or “a controlled intake of foods, as for medical reasons or cosmetic weight loss”.

However, these definitions do not tell us anything about the two different aspects of dieting; the quantitative and qualitative parts, and their respective consequences.  In everyday parlance, dieting usually implies both eating less calories (quantitative aspect) than usual and eating “specific” foods (qualitative aspect).

Nevertheless, when considering the consequences of “cheating” (more formally known as dieting consistency / inconsistency) and trying to answer the question whether it is a good or bad practice, it is important to distinguish these aspects of dieting. Let’s take a quick look at each:

Calorie restriction

Calorie restriction (also known as dietary restriction). When reducing calories our bodies respond by lowering basal metabolic rate, and there also is reduction is spontaneous physical activity. If the calorie restriction is severe enough, our bodies go into starvation mode, which will counteract any fat loss efforts 1,2.

Specific food restriction

A diet usually has an explicit (or implicit) list of foods that it recommends. Eating specific foods has a more psychological impact than calorie restriction per see, especially if you don’t like the foods that are part of your diet plan.

The different types of “cheating”cheating-diet2

Now back to the issue of cheating. Looking at calorie restriction and specific food restriction separately, you see that that you can cheat in three different ways:

– eating more calories from the same “dieting foods”  (quantitative cheating)

– eating non-dieting “forbidden” foods, but still within your daily calorie allotment

(quantitative cheating)

– eating non-dieting “forbidden” foods, and exceeding your daily calorie allotment

(double whammy cheating!)

Dieting consistency is not yo-yo dieting!

Before we continue I want to make clear that this discussion on diet cheating (dieting consistency) should not be confused with yo-yo dieting (also called weight cycling; when one is repeatedly losing and regaining weight). Yo-yo dieting definitely has detrimental effects, especially psychologically 3,4.

Dieting consistency in this context is about maintaining the same diet regimen on weekends as on weekdays. For many people, diet and activity patterns differ substantially on weekends as compared to weekdays, with potential consequences on long term body fat weight that could promote the development or maintenance of excess fat storage and obesity if the pattern is repeated throughout the year.

Possible benefits and risk with cheating on a diet?

Allowing some diet flexibility on weekends, holidays, and vacations might reduce boredom, which is a known contributor to dieting lapses 5, and be more realistic from a long-term perspective. However, flexibility might also increase exposure to high-risk situations, a the chance for loss of control. This is especially true among people with addictive personalities 6.

What does the research say?

While it is well documented that holidays are associated with fat gain 7-9 it wasn’t until recently that studies started to investigate the influence of weekend eating patterns on short- and long-term body fat weight. The first study on weekend eating patterns was done on National Weight Control Registry subjects, who had successfully maintained a weight loss of at least 13.6 kg for 8 years 10. The purpose of the study was to examine whether maintaining the same diet regimen across the week and year promotes weight control or if dieting more strictly on weekdays and/or non-holidays is more conducive to long-term maintenance. Participants who reported greater dieting consistency were more likely to maintain their weight within 2.3 kg during the subsequent year, whereas participants with lower dieting consistency scores were more likely to regain weight during the subsequent year 10. A more recent study, where subjects consumed on average 236 calories more on weekend days, confirmed that weekend dietary indulgences contribute to weight gain or cessation of weight loss 11.

It has also been documented that as the duration of a diet increases, a shift in the balance between the effort and pleasure of weight maintenance may occur, which makes it easier to stick to the diet and thereby increases the likelihood of continued maintenance 12. This is supported by findings showing that repeated exposure trains flavor preference 13. In other words, a strong correlation exists between a person’s customary intake of a flavor and his preference for that flavor.

Bottom Line

Whether cheating on a diet (that is, a low diet consistency) will cause you any harm or good depends on your personal inclinations, and the reasons for the cheating.

From a biological perspective, I believe quantitative cheating, when you eat more calories from the same “dieting foods”, can be a good thing, since it can prevent lowering your resting metabolic rate and drops in spontaneous physical activity.

When it comes to the other types of  cheating, the consequences are more of a psychological origin. If you have an addictive personality, do not even think about cheating. Remember, the best cure for any addiction is complete abstinence.

If you don’t have an addictive personality, but have a lot of fat to loose, it is ok for you to engage in quantitative or qualitative cheating on weekends, when you eat non-dieting “forbidden” foods, but still within your daily calorie allotment. But only do this if you feel that it helps you stay on track with your diet during the week days.

If you don’t have much fat to loose, and are just dieting to get in a little better shape, you can indulge  in double whammy cheating, when you eat non-dieting “forbidden” foods AND exceed your daily calorie allotment. Just don’t go too much overboard; your body and mind will still take note of what you’re doing.

In any case, the reason for you to cheat on a diet should be that it helps you to stick to in the long run. Not because other people coerce you into it or are trying to make you believe that you “have to” cheat on your diet to get results. That’s nonsense you often hear from folks who don’t have the willpower and discipline themselves. It has actually been shown that friends have an even larger impact on a person’s risk of obesity than genes do 14. So don’t fall for the peer-pressure and never engage in risky behaviors because your friends do!

My advice to you is to be your own scientist and lab rat; try and see how you feel. If you lose control you know cheating on a diet is not for you, and you better put your foot down and stick to your guns. However, a slip doesn’t have to mean failure; turn the experience you gain from it into good data to guide your for future dietary decisions and long-term success!

References:

1.         Maclean PS, Bergouignan A, Cornier MA, Jackman MR. Biology’s response to dieting: the impetus for weight regain. American journal of physiology. Regulatory, integrative and comparative physiology. Sep 2011;301(3):R581-600.

2.         Goran MI, Calles-Escandon J, Poehlman ET, O’Connell M, Danforth E, Jr. Effects of increased energy intake and/or physical activity on energy expenditure in young healthy men. J Appl Physiol. Jul 1994;77(1):366-372.

3.         Osborn RL, Forys KL, Psota TL, Sbrocco T. Yo-yo dieting in African American women: weight cycling and health. Ethnicity & disease. Summer 2011;21(3):274-280.

4.         Amigo I, Fernandez C. Effects of diets and their role in weight control. Psychology, health & medicine. May 2007;12(3):321-327.

5.         Smith CF, Burke LE, Wing RR. Vegetarian and weight-loss diets among young adults. Obesity research. Mar 2000;8(2):123-129.

6.         Avena NM, Rada P, Hoebel BG. Sugar and fat bingeing have notable differences in addictive-like behavior. The Journal of nutrition. Mar 2009;139(3):623-628.

7.         Hull HR, Radley D, Dinger MK, Fields DA. The effect of the Thanksgiving holiday on weight gain. Nutrition journal. 2006;5:29.

8.         Klesges RC, Klem ML, Bene CR. Effects of dietary restraint, obesity, and gender on holiday eating behavior and weight gain. Journal of abnormal psychology. Nov 1989;98(4):499-503.

9.         Yanovski JA, Yanovski SZ, Sovik KN, Nguyen TT, O’Neil PM, Sebring NG. A prospective study of holiday weight gain. The New England journal of medicine. Mar 23 2000;342(12):861-867.

10.      Gorin AA, Phelan S, Wing RR, Hill JO. Promoting long-term weight control: does dieting consistency matter? International journal of obesity and related metabolic disorders : journal of the International Association for the Study of Obesity. Feb 2004;28(2):278-281.

11.      Racette SB, Weiss EP, Schechtman KB, et al. Influence of weekend lifestyle patterns on body weight. Obesity (Silver Spring). Aug 2008;16(8):1826-1830.

12.      Klem ML, Wing RR, Lang W, McGuire MT, Hill JO. Does weight loss maintenance become easier over time? Obesity research. Sep 2000;8(6):438-444.

13.      Liem DG, de Graaf C. Sweet and sour preferences in young children and adults: role of repeated exposure. Physiology & behavior. Dec 15 2004;83(3):421-429.

14.      Christakis NA, Fowler JH. The spread of obesity in a large social network over 32 years. The New England journal of medicine. Jul 26 2007;357(4):370-379.

 

About the Author

Monica Mollica

Health Journalist, Nutrition / Diet Consultant & Personal Trainer

BSc and MSc in Nutrition from the University of Stockholm

ISSA Certified Personal Trainer

Website:   www.trainergize.com

Email:   monica@trainergize.com