THE PHYSICS OF PERFORMANCE

So What Can I Eat?

So What Can I Eat!: How to Make Sense of the New Dietary Guidelines for Americans and Make Them Your Own

We've all been told what not to eat and each time we think we got it figured out there's new research to tell us  different.  So what do we eat is a question that I'm asked more and more.  Especially with all the conflicting reports and studies that are being done.  Well basically you should try to eat a diet that is low in fat and try to get as much variety as possible.  

Food is the most powerful drug you will ever take, so you should try to give yourself the best you can.  Good food choices are your key to healthy eating.  You should choose food that reflects a good variety and provides you with a well balanced diet.  You should try to choose foods that are fresh and try to avoid fast foods, junk foods and over processed foods.  You should try to aim for a diet that is high in fiber, low in fat, low in salt and low in cholesterol.  And avoid sugar!!!  You may look great on the outside but if you want to live a long and healthy life you should start taking care of what you put into your body.  

I've enclosed two charts that hopefully will help you in choosing an approach that is healthy and addresses both issues of trying to keep a low fat, low cholesterol diet and choosing a diet that has a good variety and ensuring your body the proper nutrients it needs.  First lets start with the Low fat, low cholesterol approach.

FOODS	FOODS TO USE	FOODS TO AVOID
Meats, Fish  and Poultry	Choose lean meats and poultry (chicken, turkey, beef, veal, lamb, pork, ham)  Trim excess fat and remember that one serving is equal to 3 oz.  Also fresh, frozen or canned fish and shellfish except for shrimp.  Meats, poultry and fish should be broiled (pan or oven) or baked.	Bacon, sausage, fatty fowl (duck & goose) skin and fat of turkey and chicken processed meats, regular luncheon meats (salami, bologna) hot dogs, regular hamburgers, organ meats (kidneys, liver) shrimp, squid and caviar.
Eggs	Egg whites and commercial egg substitutes that are low in cholesterol and saturated fats.	Limit your intake of egg yolks to two per week (including those used in cooking)
Fruit	Eat three servings of fresh fruit per day (1 serving = 1/2 cup).  You can use frozen or canned fruit provided there has been no sugar added.	Coconuts
Vegetables	Use 3 to 5 servings of vegetables per day.  Try to include yellow, green or green leafy vegetables.  Vegetables may be broiled, steamed, or stir fried using recommended fats and oils from the list below.	You should avoid vegetables that are cooked with butter or a creamy cheese sauce.
Milk Products	Drink skim or 1% milk, cheese with less than 8% m.f., yogurt containing less than 1% m.f., powdered skim milk, low fat cottage cheese.	Whole or 2% milk and whole-milk packaged goods, cream, ice cream, whole milk puddings, yogurt or cheeses, non dairy cream substitutes containing coconut or palm oil.
Breads and Grains	Whole grain or enriched bread, rolls, bagels, low fat crackers and cookies such as soda crackers, melba toast, graham wafers, arrowroots and gingersnaps, spaghetti, potatoes, rice or noodles may be used as a bread substitute.  In preparing these foods do not use butter or shortening, use only soft margarine or oil.	Rich  baked goods with eggs, shortening and or sugar, commercial mixes with dried eggs and whole milk.  Avoid sweet rolls, doughnuts, and breakfast pastries like Danishes and croissants.
Desserts and snacks	Limit to 2 servings a day, fruit ice, pudding prepared with skim or 1% milk, egg while soufflés, unbuttered popcorn.  Homemade baked goods prepared with egg whites, and using recommended fats and oils with reduced amounts of sugar.	Fried snack foods, chocolate, whole milk puddings, ice cream and milk sherbets.  Commercial pies, cakes and high fat cookies. If your also trying to loose weight you should avoid candies, jams, jellies and syrups.
Beans	Dried peas or beans (1 cup) may be used as a meat substitute.	Commercial baked beans with sugar and or pork
Nuts	Pecans, walnuts, sunflower seeds, cashews, almonds, pistachios and peanuts may be used sparingly.  A tablespoon or less per serving.	Nuts roasted in coconut oil or palm oil and all nuts that are chocolate coated.
Cereals	Use hot or cold cereal without added coconut or coconut oil.
Fats and Oils	Polyunsaturated or monounsaturated vegetable oils such as safflower, soybean, sunflower, corn, canola or olive oils. Soft margarine, peanut butter, mayonnaise and salad dressings made with the recommended oils.	Butter, saturated fats (palm, cocoa butter, coconut oil, lard and beef tallow) solid margarine, gravies, bacon drippings, cream sauces and avocado.
Beverages	Fresh fruit juices (limit to 8 oz. per day), black coffee, plain or herbal tea, soft drinks with sugar substitutes, club soda, cocoa made with skim or 1% milk or nonfat dried mild and water, clear broth.  Try to limit alcohol consumption to two servings per day	Cocoa made with whole or 2% milk and or sugar.  If you are trying to lose weight, then try to avoid sugar juices, soft drinks and alcohol.
Miscellaneous	Feel free to use the following; vinegar, spices, herbs, nonfat bouillon, mustard, Worcestershire sauce, soy sauce, flavoring essence.

I know it may be difficult at first but by eliminating foods that you should be avoiding like sugar and butter gradually, you will soon be on your way to not only looking great on the outside, but feeling great on the inside too.
Now to address the next element of what should you eat and that is food variety.  Food Variety is an important element in a healthy diet.  Now this next chart contains a list of foods and during the next 7 days if you eat a food from that group give yourself one point.  At the end of the week, add up your points and see how you did by comparing it to the score chart. 

FOOD	SCORE	FOOD	SCORE
1.Eggs	_______	28. Milk, ice cream and cheese	_______
2. Yogurt	_______	29. Fatty fish  like tuna, anchovies, salmon, sardines, herring mackerel, kipper	_______
3. Saltwater fish	_______	30. Freshwater fish	_______
4. Caviar salad	_______	31. Shellfish like mussels, oysters, squid	_______
5. Prawns, shrimp and lobster	_______	32. Meat...lamb, beef, veal	_______
6. Meat... pork, ham, bacon	_______	33. Poultry... chicken, duck turkey	_______
7. Game... quail, wild duck	_______	34. Liver	_______
8. All other organ meats	_______	35. Peas (fresh, dried, split) chickpeas, beans (haricot, kidney, lima and broad0 Lentils (red, brown and green) soy products (tofu and milk)	_______
9. Wheat (bread, pasta, ready to eat cereals)	_______	36. Corn based cereals	_______
10. barley based cereals	_______	37. Oat based cereal and bread	_______
11. Rye based cereals and bread	_______	38. Rice based cereals and bread	_______
12. Other grains like millet and linseed	_______	39. Oils	_______
13. hard and soft spreads (butter, margarine)	_______	40.Water	_______
14. Tea, coffee, herbal teas, wine beer and liquor	_______	41. Miso, tempeh and soy sauce	_______
15. Sauerkraut	_______	42. Soft drinks	_______
16. Vegetables... potato, carrot, sweet potato, beets, parsnip, bamboo shoot, ginger, radish and water chestnut.	_______	43. Vegetables... broccoli, cauliflower	_______
17. Vegetables...  celery asparagus	_______	44. Vegetables... onions (spring, garlic and leeks	_______
18. Tomatoes and okra	_______	45. Beans... green, and snow peas	_______
19. Leafy greens, spinach silverbeet, endive, kale, chicory, parsley, lettuce	_______	46. Peppers ( capsicum, chilies)	_______
21. Zucchini, squash, cucumber, turnip, eggplant, swede and pumpkin	_______	47. Mushrooms	_______
22. Herbs and spices	_______	48. Nuts... almonds, cashew, chestnut, coconut, hazelnut, peanuts, peanut butter, pistachio, pumpkin seed, sesame seed, tahini, walnut	_______
23. Fruit...peaches, cherry, plums, apricot, avocado, olive, prune	_______	49. Apples	_______
24. Pears	_______	50. Berries like strawberries, blueberries raspberries	_______
25. Grapes and raisins	_______	51. Bananas	_______
26. Citrus fruits like oranges and lemons and grapefruits	_______	52. Melons... honeydew, watermelon	_______
27. Kiwi, dates, passion fruit	_______	53. Tropical fruits like mango and pineapple	_______

VARIETY FOOD SCORE CHART

Total variety of foods eaten
30 plus foods	very good
25 - 29	good
20 - 24	fair
10 - 19	poor
0 - 9	very poor

 

 

So how did you do??  Think you have room for improvement.  Remember that these charts are just guides to help you to make informed and better choices about what to eat.   If you have any major concerns about your health and weight you should consult your doctor or a registered dietician to help better tune your eating habits, and adjust your lifestyle.  And remember that old saying...You are what you eat...so try to eat healthy, exercise and  try to enjoy life.

Body Fat

Omron HBF-400 Body Fat Monitor and ScaleOmron HBF-306C Fat Loss Monitor, BlackAccuMeasure MyoTape MT05 and AM-3000 Fitness 3000 Personal Body Fat Tester Kit

Fat is stored in two ways in your body. Under the skin or subcutaneous fat, which is the fat you can see, jiggle and pinch and muscle fat, the fat found inside your muscles. The ideal fat percentage on males is about 15 % while for females it’s about 22%. These are ideals and the actual average percentage is higher. Fat levels also very among race, because of the difference in bone structure and in particular calcium
Male	Female
15	22	Healthy White
24	31	Average White
18	25	Oriental
12	19	Black
2-5	6-11	Athletes
Body composition measurement is not rocket science. Fat estimates can vary depending upon which method you use and who is doing the estimating. The ‘bathroom scale’ is not a good choice because it cannot distinguish between overweight and over fat. The only accurate way to measure body composition is dissection. Underwater weighing is the most widely available indirect method for measuring body composition and is the gold standard for fat measurement. You can calculate the density of your body and thus your percentage of fat by dividing your body weight (scale weight) by your body volume (underwater weight). Muscles have a higher density and fat a lower density than water. In this procedure, fat people float and weigh less underwater, while lean people sink and weigh more underwater. Underwater weighing assumes that every cubic centimeter of lean tissue weighs 1.1 gram and every cubic centimeter of fat weighs 0.9 grams. This method also assumes that your body in 73.2% water. Underwater weighing methods while they make certain assumptions, do not take individual body composition into account and this can lead to inaccurate readings. (Individual differences in bone density accounts for some deviations as well as lean fit people have a lot of water in their fat cells, while fat overweight people have very little water in fat cells.) Most Health clubs do not have dip tanks and rely on other methods such as skin fold, electrical impedance and anthropometry. Anthropometry uses superficial measurements like height and weight to arrive at a number. One such system is the Body Mass Index or BMI. This uses your weight divided by your height in meters squared. BMI = Weight (kilograms) divided by height(meters)2 This measurement does not however consider one’s lean muscle mass… for example a 190 pound very fit bodybuilder of 5’ 10" tall may have a BMI of over 27. So use this measurement as only a guide. To find your BMI click here. A BMI of less than 20 may lead to health problems in some people. Some of these problems may include heart irregularities, depression and other emotional distress and anemia. A BMI between 20 and 25 is a good range for most people. In this range if you eat properly, your weight should not give you any health problems. A BMI between 25 and 27 is still within an acceptable range however caution should be taken because this could lead to health problems for some people. A BMI greater than 27 and your risks of health problems increase. Some of these problems include, high blood pressure, diabetes, heart disease and certain cancers.

The 28 Best Age-Erasing Super foods

1. Almonds

These energy-rich snacks lower bad cholesterol, thanks to plant sterols, and benefit diabetics by lowering blood sugar. They’re also rich in amino acids, which bolster testosterone levels and muscle growth. Almonds are also stuffed with vitamin E, which helps defend against sun damage. In a study, volunteers who consumed 14 milligrams of the vitamin (about 20 almonds) per day and then were exposed to UV light burned less than those who took none. And because vitamin E is an antioxidant, it also works to keep your arteries free of dangerous free radicals. Low levels of vitamin E are also associated with poor memory performance and cognitive decline.

2. Flaxseeds

Rich in protein and fiber, these little seeds offer a payload of omega-3 fatty acids, which erase spots and iron out fine lines in the skin. Participants in one study who downed about half a teaspoon of omega-3s daily in 6 weeks experienced significantly less irritation and redness, along with better-hydrated skin. Another study of people with high cholesterol (greater than 240 mg/dL) compared statin treatment with eating 20 grams of flaxseed a day. After 60 days, those eating flaxseed did just as well as those on statins. Try sprinkling ground flaxseed on oatmeal, yogurt, and salads.

3. Tomatoes

There are two things you need to know about tomatoes: red are the best, because they’re packed with more of the antioxidant lycopene; and processed tomatoes are just as potent as fresh ones, because it’s easier for the body to absorb the lycopene. A diet rich in lycopene can decrease your risk of bladder, lung, prostate, skin, and stomach cancers, as well as reduce the risk of coronary artery disease, and help eliminate skin-aging free radicals caused by ultraviolet rays. Cooked tomatoes and tomato paste work best.

4. Sweet Potatoes

Often confused with yams, these tubers are one of the healthiest foods on the planet. In addition to countering the effects of second hand smoke and preventing diabetes, sweet potatoes contain glutathione, an antioxidant that can enhance nutrient metabolism and immune system health, as well as protect against Alzheimer’s, Parkinson’s, liver disease, cystic fibrosis, HIV, cancer, heart attack, and stroke. What’s more, they’re also loaded with vitamin C, which smoothes out wrinkles by stimulating the production of collagen.  Volunteers who consumed 4 milligrams of C (about half a small sweet potato) daily for 3 years decreased the appearance of wrinkles by 11 percent.

5. Spinach

It may be green and leafy, but spinach is a renowned muscle builder and is also the ultimate man food.  Spinach is replete with the essential minerals potassium and magnesium, and it’s one of the top sources of lutein, an antioxidant that may help prevent clogged arteries. Plus its vitamins and nutrients can bolster bone-mineral density, attack prostate cancer cells, reduce the risk of skin tumors, fight colon cancer, and, last but not least, increase blood flow to your penis.

6. Rosemary

The carnosic acid found in this spice has been shown to reduce stroke risk in mice by 40 percent. Carnosic acid appears to set off a process that shields brain cells from free-radical damage, which can worsen the effects of a stroke. It can also protect against degenerative diseases like Alzheimer’s and the general effects of aging.

7. Wild Salmon

A 4-ounce serving of salmon has approximately 2,000 milligrams of docosahexaenoic acid (DHA) and eicosapentaenoic acid (EPA), omega-3 fatty acids that serve as oil for the brain’s hardware by helping nerve cells communicate with one another. Thirty-five percent of your brain consists of fatty acids like these, but they can decline as the years stack up. The brain tissue of 65- to 80-year-olds contained 22 percent less DHA than the brain tissue of 29- to 35-year-olds. If you want to keep your wits about you as you age, start consuming omega-3s now. says Why is wild so important? Because farmed fish, which are fattened with soy, can be as high in inflammatory omega-6 fats as a cheeseburger. If in doubt, opt for sockeye salmon, which can’t be farmed and is always wild. Aim for at least two servings a week..

8. Blueberries

This potent little fruit can help prevent a range of diseases from cancer to heart disease. Think of blueberries as anti-rust for your gray matter.  Besides being rich in fiber and vitamins A and C, they’re also packed with antioxidants, only açai, an Amazonian berry, contains more, that neutralize the free radicals that cause neuronal misfires. Eat a cup a day, and opt for wild blueberries whenever possible, as they contain 26 percent more antioxidants than cultivated varieties.

9. Green Tea

Green tea releases catechin, an antioxidant with proven anti-inflammatory and anticancer properties. Drinking 2 to 6 cups a day not only helps prevent skin cancer but might also reverse the effects of sun damage by neutralizing the changes that appear in sun exposed skin. Green tea is also infused with another antioxidant called epigallocatechin gallate (EGCG)—can boost your cardiovascular health and reduce the risk of most types of cancer.

10. Dark Chocolate

Flavonoids, a natural nutrient in cocoa, improve blood flow in the brain, which helps boost cognitive function. Plus dark chocolate contains a tannin called procyanidin, which is also found in red wine, that can keep your arteries flexible and your blood pressure low. It helps on the outside, too. Women who drank cocoa fortified with a chocolate bar’s worth of flavonols had better skin texture and stronger resistance to UV rays than those who drank significantly fewer flavonols. Indulge in 1 ounce a day to get all the benefits.

11. Tuna

Your favorite deli sandwich has a little secret: Selenium. This nutrient helps preserve elastin, a protein that keeps your skin smooth and tight. The antioxidant is also believed to buffer against the sun (it stops free radicals created by UV exposure from damaging cells). Tuna is also a great source of protein, contains no trans fat, and a 3-ounce serving of chunk light contains 11 mg of heart-healthy niacin, which has been shown to help lower cholesterol and help your body process fat. Niacin raises HDL cholesterol (the good kind) and lowers triglycerides more than most statins alone.

12. Carrots

Think of carrots as orange wonder wands, good for the eyeballs, and good for clearing up breakouts. No magic here, though, just plenty of vitamin A, which prevents overproducti on of cells in the skin’s outer layer. That means fewer dead cells to combine with sebum and clog pores. They’re also spiked with carotenoids, fat-soluble compounds that are associated with a reduction in a wide range of cancers, as well as a reduced risk and severity of inflammatory conditions such as asthma and rheumatoid arthritis.

13. Dried Plums

Also known as prunes, these dark shrivelers are rich in copper and boron, both of which can help prevent osteoporosis. They also contain a fiber called inulin, which, when broken down by intestinal bacteria, makes for a more acidic environment in the digestive tract which in turn, facilitates calcium absorption.

14. Whole Grains

Whole grains—oatmeal, wheat flour, barley, brown rice—are high in fiber, which calms inflamed tissues while keeping the heart strong, the colon healthy, and the brain fueled. Whole grains can be loaded with carbs, but the release of those sugars is slowed by the fiber, and because they can pack as much as 10 grams of protein per 1/2-cup serving, they also deliver steady muscle-building energy.But not all breads and crackers advertised as “whole grain” are the real deal. Read the label, those that aren’t whole grain can be high in fat, which increases inflammation.

15. Red Wine

Swimming in resveratrol, a natural compound that lowers LDL, raises HDL, and prevents blood clots. Red wine can truly be a lifesaver.  Resveratrol may prevent or delay the onset of chronic disease. But limit your intake to two drinks a day as you’re 97 percent more likely to reach your 85th birthday if you keep your daily alcohol consumption to fewer than three drinks. Vin rouge is also a rich source of flavonoids, antioxidants that help protect the lining of blood vessels in your heart, and may make you less likely to die of cardiovascular disease.

16. Yogurt

Various cultures claim yogurt as their own creation, but the 2,000-year-old food’s health benefits are not disputed: Fermentation spawns hundreds of millions of probiotic organisms that serve as reinforcements to the battalions of beneficial bacteria in your body, which keep your digestive tract healthy and your immune system in top form, and provide protection against cancer. Not all yogurts are probiotic, though, so make sure the label says “live and active cultures.”

17. Avocado

Chock full of monounsaturated fat, avocados deliver a double-barreled blast to LDL cholesterol (the bad kind). They are also rich in folate, a water-soluble B vitamin that helps lower the levels of homocysteine, an amino acid that can hinder the flow of blood through blood vessels. Eat a 1/4 cup twice a week.

18. Walnuts

Richer in heart-healthy omega-3s than salmon, loaded with more anti-inflammatory polyphenols than red wine, and packing half as much muscle building protein as chicken. Other nuts combine only one or two of these features, not all three. A serving of walnuts, about 1 ounce, or seven nuts, is good anytime, but especially as a post workout recovery snack.

19. Turmeric

Curcumin, the polyphenol that gives turmeric its tang and yellow hue, has anticancer properties, anti-inflammatory effects, and tumor-fighting activities known in nutrition speak as anti-angiogenesis.  It helps deter the accumulation of amyloid plaques in the brain, tiny blockages that may cause Alzheimer’s disease. Turmeric’s prevalence in India, may help explain why so few of the country’s senior citizens have the disease, whereas the statistic is close to 13 percent in the United States, according to the Alzheimer’s Association. One tip: Pair it with pepper in curries. Adding black pepper to turmeric or turmeric-spiced food enhances curcumin’s bioavailability by 1,000 times, due to black pepper’s hot property called piperine.

20. Black Beans

People who eat one 3-ounce serving of black beans a day decrease their risk of heart attack by 38 percent. And while other beans are also good for your heart, none can boost your brainpower like black beans. That’s because they’re full of anthocyanins, antioxidant compounds that have been shown to improve brain function. They’re also packed with superstar nutrients, including protein, healthy fats, folate, magnesium, B vitamins, potassium, and fiber.

21. Apples

An apple a day reduces swelling of all kinds, thanks to quercetin, a flavonoid also found in the skin of red onions. Quercetin reduces the risk of allergies, heart attack, Alzheimer’s, Parkinson’s, and prostate and lung cancers. If given the choice, opt for Red Delicious. They contain the most inflammation fighting antioxidants.

22. Alaskan King Crab

High in protein and low in fat, the sweet flesh of the king crab is spiked with zinc, a whopping 7 milligrams per 3.5-ounce serving. Zinc is an antioxidant, but more important, it helps support healthy bone mass and immune function.

23. Pomegranates

The juice from the biblical fruit of many seeds can reduce your risk of most cancers, thanks to polyphenols called ellagitannins, which give the fruit its color. In fact, a recent study  found that pomegranate juice slows the growth of prostate cancer cells by a factor of six.

24. Pak Choy

This crunchy cruciferous vegetable is more than the filler that goes with shrimp in brown sauce. Bok choy is rich in bone-building calcium, as well as vitamins A and C, folic acid, iron, beta-carotene, and potassium. Potassium keeps your muscles and nerves in check while lowering your blood pressure, and researchsuggests that beta-carotene can reduce the risk of both lung and bladder cancers, as well as macular degeneration.

25. Oysters

Shellfish, in general, is an excellent source of zinc, calcium, copper, iodine, iron, potassium, and selenium. But the creamy flesh of oysters stands apart for its ability to elevate testosterone levels and protect against prostate cancer.

26. Broccoli

One cup of broccoli contains a hearty dose of calcium, as well as manganese, potassium, phosphorus, magnesium, and iron. And that’s in addition to its high concentration of vitamins—including A, C, and K—and the phyto nutrient sulforaphane, which studies suggest has powerful anticancer properties.

27. Kiwis

Like bananas, this fuzzy fruit is high in bone-protecting potassium. They’re also rich in vitamin C and lutein, a carotenoid that can help reduce the risk of heart disease. Try to eat at least one or two a week after exercising.  Freeze them for a refreshing energy kick, but don’t peel the skin: It’s edible and packed with nutrients.

28. Olive Oil

The extra-virgin variety is rich in beneficial monounsaturated fats. Its fatty acids and polyphenols reduce inflammation in cells and joints. A study  found that it’s as effective as Advil at reducing inflammation. Have 2 tablespoons a day.

  

Foods That Heal

Foods That Heal -FAT Belly

I hope you’ll want to learn more and let me help you to get into the best shape of your life

MSG linked to weight gain !!! monosodium glutamate

MSG linked to weight gain !!!

By Adam Marcus

NEW YORK (Reuters Health) - The flavor enhancer monosodium glutamate (MSG), most often associated with Chinese food and after-dinner headaches, may also be enhancing waistlines, a new study finds.
Researchers found that people who eat more MSG are more likely to be overweight or obese. And the increased risk wasn't simply because people were stuffing themselves with MSG-rich foods. The link between high MSG intake and being overweight held even after accounting for the total number of calories people ate.

Ka He, a nutrition expert at the University of North Carolina, Chapel Hill, who led the study, said that although the risk of weight gain attributable to MSG was modest, the implications for public health are substantial. "Everybody eats it," He told Reuters Health.
MSG is one of the world's most widely used food additives. Although it tends to be more popular in Asian countries, Americans manage to get their share in processed foods, from chips to canned soups, even when it's not labeled as such.

Americans' typical daily intake of MSG is estimated to be only about half a gram, whereas estimates for Japan and Korea put average intakes anywhere between a gram-and-a-half and 10 grams a day.
MSG is considered safe, but some people complain of headaches, nausea and other bad reactions it.
Several studies have examined the potential link between MSG and body weight, with conflicting results. Scientists have speculated that people may eat larger helpings of food with MSG because it just tastes better. Other evidence suggests that MSG might interfere with signaling systems in the body that regulate appetite.
In the latest research, published in the American Journal of Clinical Nutrition, He and his colleagues followed more than 10,000 adults in China for about 5.5 years on average.
The researchers measured MSG intake directly by before-and-after weighing of products, such as bottles of soy sauce, to see how much people ate. They also asked people to estimate their intake over three 24-hour periods.

Men and women who ate the most MSG (a median of 5 grams a day) were about 30 percent more likely to become overweight by the end of the study than those who ate the least amount of the flavoring (less than a half-gram a day), the researchers found. After excluding people who were overweight at the start of the study, the risk rose to 33 percent.

Obesity is not as much of a problem in China as it is in the United States, which might suggest that MSG is not a significant culprit in weight gain. But the Chinese tend to be physically active, which might help offset the pound-producing properties of the additive, He said.

Why MSG and weight gain may be linked isn't clear, He added, but it may have something to do with the hormone leptin, which regulates appetite and metabolism. He's group found that people who consumed more MSG produced more leptin. "MSG consumption may cause leptin resistance," He said, so that the body cannot properly process the energy it receives from food. That, He added, could explain why people who ate more MSG gained weight regardless of how many calories they consumed.
But Ivan E. de Araujo, a Yale University neurobiologist who has studied the effects of MSG on leptin, was not convinced by the new findings.

Leptin is released by fat cells, so as people gain weight they have more leptin in their blood, Araujo said. The effect of MSG on leptin levels, then, may simply be a reflection of growing body mass.
Araujo called the researchers' suggestion that prolonged exposure to high quantities of MSG may trigger leptin resistance by damaging an area of the brain called the hypothalamus, "rather speculative, given the current lack of direct evidence that" MSG in normal dietary amounts could produce a physical injury to that part of the brain.

Araujo added, it is "somewhat intriguing" that moderate weight gain was only seen in the group with the very highest MSG intakes. People who consumed the most MSG also consumed the most salt in their diets, Araujo noted, which can itself cause water retention and weight gain.
For a follow-up study, He and his colleagues hope to see whether people who stop using MSG experience any health benefits attributable to the change in diet.


SOURCE: http://bit.ly/kv9cvF American Journal of Clinical Nutrition, June 2011.

Health Benefits of Omega 3 fatty acids

What are omega 3 fatty acids? They're a nutritional element that first caught researchers' attention about 20 years ago - and what they discovered could have health benefits for anyone worried about a healthy heart.

In the early 1980s, studies showed that the Inuit had low rates of heart disease despite their high-fat diet rich in fish. It turns out the omega 3 fatty acids in the fish may be what protects their hearts, along with other health benefits.

Benefits of Omega 3 Fatty Acids in Heart Disease and Cholesterol

Omega 3 fatty acids are poly-unsaturated fatty acids. Studies show that a diet rich in omega 3 fatty acids may help lower triglycerides and increase HDL cholesterol (the good cholesterol). Omega 3 fatty acids may also act as an anticoagulant to prevent blood from clotting. Several other studies also suggest that these fatty acids may help lower high blood pressure

Potential Benefits of Omega 3 Fatty Acids in Alzheimer's

Omega 3 fatty acids may protect against the accumulation in the body of a protein believed to be linked to Alzheimer's disease, according to the results of a new animal study published in the March 2005 issue of The Journal of Neuroscience. This study specifically investigated one particular kind of omega 3 fatty acids - Docosahexaenoic acid (DHA), and the results are encouraging.

Omega 3: Fish or Plant?

With the increasing popularity of vegetarian diets and mounting fears about mercury and PCBs in seafood, people often ask about using flax oil (which contains alpha-linolenic acids - or ALA) instead of fish oil.
Our bodies can convert ALA into eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA) - the beneficial elements of omega 3 - but the conversion process is slow. In addition, a high concentration of ALA (as present in flax oil pills) has been linked to higher risk of prostate cancer by some early research. Until more is known, men may be safest to choose fish oil for heart-healthy omega 3s instead of concentrated ALA.