At work how can we burn more calories – new study

June 22, 2016 @ 10:59 am
posted by admin

. . . .Over all, in fact, the researchers concluded, someone who stood up while working instead of sitting would burn about 8 or 9 extra calories per hour. (Just for comparison, a single cup of coffee with cream and sugar contains around 50 calories.)

But walking was a different matter. When the volunteers walked for 15 minutes, even at a fairly easy pace, they burned about three times as many calories as when they sat or stood. If they walked for an hour, the researchers calculated, they would incinerate about 130 more calories than if they stayed in their chairs or stood up at their desks, an added energy expenditure that might be sufficient, they write, to help people avoid creeping, yearly weight gain.

The upshot of this experiment is that if your goal is to control your weight at work, then “standing up may not be enough,” said Seth Creasy, a graduate student at the University of Pittsburgh and the lead author of the new study.

Poor Exercise Motivation

June 7, 2016 @ 1:51 pm
posted by admin

Some say they love running or swimming or exercise in general.  I am certain that they do.  I don’t love exercise.  I recognize I need to exercise for my health.  I feel better physically and mentally when I have completed a particular exercise.  BUT, I don’t enjoy doing it and find it hard to motivate myself to do it.  I would really like to start a dialog on how people motivate themselves to exercise and to do it often.

Don’t run in old shoes

May 4, 2016 @ 1:55 pm
posted by admin

Info taken from and article written by Heidi Dawson:

Please don’t try to run in any old sneakers you have. Go out and buy yourself a new pair of running shoes. Go to a reputable store with experienced staff and ask for their help. You don’t have to spend a fortune and buy the top-of-the-range model, just something suitable for the activity and the new runner in question.

Many places will offer free gait analysis where they look at you run on a treadmill to try to help you select the best shoes for you based on how your foot moves. You’ll hear words like “overpronation” or “supination.”

By all means take up this offer — it’s interesting if nothing else. But don’t worry if the place you go to doesn’t offer this. Research and experience is starting to show that actually what type of running shoe you get has little impact on your injury risk. Just make sure it’s a running shoe.

Other than that, just wear something comfortable. Thin layers are good, and generally stay away from cotton as it will just hold on to any sweat you’re building up and become wet and heavy. Synthetic fabrics are better.

I also recommend wearing something with a pocket so you can carry your phone just in case of any problems. If feeling it jiggle around in

Impossible reasoning!

May 3, 2016 @ 11:33 am
posted by admin

The hypocrisy of the world in which we live is impossible to understand.  We have those who advocate eating better, which is an admirable goal, but promote certified organic produce without understanding what “certified” means.  Certified means that the vegetables grown on your field ere not exposed to chemicals.  However, it does not mean the produce is chemical free.  A certified grower did not use chemicals but the field next to it might have.  There is drift that occurs when use any spray, for example.  So while we go crazy for organic produce there is evidence that states that there is no measurable health benefit to the eating of it.  Now don’t get the idea that I am for the use or the overuse of chemicals on our fruits and vegetables.  But here is the hypocracy.  Remember the Alar (sp) scare and the use of that chemical on apples.  Huge opposition.  BUT, how many of you would buy an apple with a worm hole in it?  Field run apples, some local stores carry them in season, are not all the same size or color and some will have worm holes UNLESS a spray is used.  So who is really at fault?

There is a standard above “organic”.

Reliability of Internet Nutrition and Health Information

February 23, 2016 @ 4:26 pm
posted by admin

Information is abundant on the internet.  The is also tendency to believe anything that is on the internet. Experience teaches that we need to be vigilant and cautious.  So how can we critique info we find on the interment.  Here is a list taken from “Personal Nutrition” by Boyle and Long:

  • Check the credentials of the author
  • Check to ensure that the information is current, factual and comprehensives
  • Evaluate the information for fairness, balance, and consistency
  • Check to see whether supporting documentation is cited for scientific statements

And I will add two more of my own:

  • Check to see if the information is selling something
  • Evaluate how many emotional assertions are made


Folic Acid Answers

November 13, 2015 @ 11:03 am
posted by admin

Q1) Why does Shaklee use folic acid, instead of the form of this B vitamin (B9) found in foods?

Answer 1) Folic acid is more bioavailable and stable than food folate, and most of the clinical studies tested folic acid, rather than food folate, for the effect on health benefits.


Folic acid is one of many forms of vitamin B9. On a gram-for-gram basis, folic acid delivers twice as much B9 when compared to food folate, according to the Dietary Reference Intake (DRI)* by Institute of Medicine (IOM). This recommendation is based upon many research results on bioavailability, indicating that folic acid is more bioavailable than food folate.1

(*Dietary folate equivalents: 1 µg food folate = 0.6 µg of folic acid from fortified food or as a supplement consumed with food = 0.5 µg of a supplement taken on an empty stomach.)

Linus Pauling Institute, one of the leading academic nutrition research institutes in the world, also indicated that bioavailability of food folate is limited and varies from one food matrix to another; further supporting folic acid is more bioavailable than food folate.2 We encourage consumers to consume foods such as beans, lentils, and dark green leafy vegetables, such as spinach that are good sources of folate;3 but for supplementation and fortification, folic acid is the primary choice.4

No dietary supplements that we are aware of use folate actually derived from food; some use synthetic methyl folate,2 i.e., L-5-Methyl-tetrahydrofolic acid, in the form of a calcium salt.

Building Strong Bones Begins Early

October 30, 2015 @ 2:34 pm
posted by admin

What Are the Essential Nutrients for Strong Bones?

Many nutrients play a role in proper bone development.

  • Calcium, phosphorous, and magnesium all are incorporated into and form the matrix of bone
  • Zinc, copper, and manganese are trace minerals that serve as catalysts for metabolic reactions involved in building bone
  • Vitamin D assists with the intestinal absorption of calcium; and vitamin K assists in the creation and proper function of a protein produced by bone-forming cells during bone matrix formation

Although all are essential to developing strong bones, the two nutrients of particular concern for growing infants and children are calcium and vitamin D.

Eating On The Go Could Lead To Weight Gain

August 26, 2015 @ 2:38 pm
posted by admin

‘Eating on the go’ while trying to lose weight could prove counter-productive, with a new study finding that it leads to eating bigger portions later in the day, increasing risk of weight gain and obesity.
Published in the Journal of Health Psychology, researchers from the University of Surrey have found that munching while on the move led to more overeating than consuming food while watching TV or talking to a friend.

“Eating on the go may make dieters overeat later on in the day,” said lead author professor Jane Ogden from the University of Surrey.

“This may be because walking is a powerful form of distraction which disrupts our ability to process the impact eating has on our hunger. Or it may be because walking, even just around a corridor, can be regarded as a form of exercise which justifies overeating later on as a form of reward.”

The study looked at 60 females who were either dieters or non-dieters and gave them all a cereal bar to eat under three different conditions. The first group was asked to watch a five-minute clip of Friends while eating, the second was asked to walk around a corridor, while the third group was told to sit and chat to a friend. After, participants completed a follow-up questionnaire and a taste test involving four different bowls of snacks, including chocolate, carrot sticks, grapes and crisps. How much they ate was measured after they left the room.

The results showed that dieters ate more snacks at the taste test if they had eaten the initial cereal bar whilst walking around. They also ate five times more chocolate.

Ogden added: “Even though walking had the most impact, any form of distraction, including eating at our desks can lead to weight gain. When we don’t fully concentrate on our meals and the process of taking in food, we fall into a trap of mindless eating where we don’t track or recognise the food that has just been consumed.”

The importance of taking quality time to properly enjoy a meal has come under increasing focus recently. Despite mounting evidence that where and how we consume our food can have serious health implications, recent statistics showed that more than half of UK office workers regularly eat lunch at their desk. – See more at:

Benefits of Eating Fruit

July 1, 2015 @ 9:42 am
posted by admin

Scientists at Washington State University have shown that berries, grapes and other fruits can convert excess white fat into calorie-burning ‘beige’ fat.

In the study, recently published in the International Journal of Obesity, mice were fed a high-fat diet, but those that also consumed resveratrol, the antioxidant found in fruits, gained about 40 per cent less weight. The mice needed the equivalent of just 12 ounces of fruit a day for humans to see the effect.

The positive effects of resveratrol have been widely publicized, but scientists had been unclear about how it helped to fight obesity.

“Polyphenols in fruit, including resveratrol, increase gene expression that enhances the oxidation of dietary fats so the body won’t be overloaded,” said professor of animal sciences Min Du. “They convert white fat into beige fat which burns lipids off as heat – helping to keep the body in balance and prevent obesity and metabolic dysfunction.”

Du said resveratrol is only one of the polyphenolic compounds found in fruit that provides beneficial health effects.

“We think you can increase your total intake of polyphenol compounds by directly increasing fruit consumption,” said Du. He said while the compounds are found in all fruits, they are especially rich in blueberries, strawberries, raspberries, grapes and apples. – See more at:

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