Best Articles Week of May 17th, 2011
Nutrition Articles
Robb Wolf Digs into the state of our food and how the amount of nutrition in our food has gone way down
My coworkers at my day job think I’m a bit crazy for caring this much about the quality of my food. Robb does a good job explaining why.
Cassandra Forsythe does a great job on How to save money on grocery bills, healthy style
Neuroscientist Jonah Lehrer gets into the spread of contagious habits such as obesity and how we reference how much we are going to eat
Note: I’ve seen the second paper he mentions in action often with women who move in with their boyfriend or husband, especially one that exercises a lot and/or eats a lot. They all gain some weight, as they appear to be judging how much they eat based on their new partner who happens to have a higher metabolism.
Link to an overview of Consumers Reports article on the Seven Top-Ranked Diets for Proven Success- Yahoo! News
Note that as much as I like the fact the people using Jenny Craig and Slim Fast are losing weight and keeping it off, they aren’t really learning how to cook healthy for themselves. My wife has tried Weight Watchers online and really likes it, though it does take a little while to get setup with all your common recipes.
People with diabetes more likely to get cancer | Reuters
4 Diet mistakes that age you from Yahoo! Shine
Study: Few Americans accurately monitor calories – from USATODAY
Alan Aragon has an excellent Critique of the ISSN Position Stand on Meal Frequency
Warning, this one is a bit heavy and makes you really think about what you read when it comes to marketing and advice. It is a great article and highly recommended reading.
Dr. Galland M.D. on How Strawberries can help with weight loss (and are really tasty too!) from Huffington Post
Weight loss deep thought of the day:
Vegetables are a must on a diet. I suggest carrot cake, zucchini bread, and pumpkin pie. ~Jim Davis
Fitness Articles
Eric Cressey does a great job explaining some really tough single leg exercises.
Nick Tumminello writes a great article for LiveStrong.com on 5 Push up variations
I’ll be trying some of these tomorrow in the gym.
Dr. Mark McKean and Nick Tumminello on the science of the Squat
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Best Articles of the Week for April 18th, 2011
Note, I find a lot of great stuff which I’ve been posting on Twitter.
Here is a great way to catch up on my Tweets or just save some time searching for them.
Nutrition Articles
Great article from nprnews: Harnessing The Senses To Trick The Palate And Improve Health |
Did you know, Sweet = Red!!!! http://t.co/Htj43HZ
Great new product from Mark Young on how to Read Fitness Research
Here is a sample from it:
Click Here!
Questions? Leave a comment below or wait for my formal review.
Good stuff from ericcressey: Secret Benefits of Creatine http://ow.ly/4yDRc
Coffee protects your DNA from oxidative damage & helps you loose fat! http://bit.ly/ifSeT2
Gread article from Eric Cressey on the benefits Cinnamon http://tinyurl.com/4ylwmzg
Note: I use cinnamon every day in my coffee and my cereal!
This one makes me think–Gary Taubes writes for NYTimes
Is Sugar Toxic? – http://nyti.ms/hLYgkY
Great stuff from eatthisnotthat (a great series of books).
The article makes you think and remember that just because it has omega-3s doesn’t necessary mean it’s healthy: http://bit.ly/ecY6az
Training and Weight Loss Articles
Great article from Nick Tumminelllo on training and diet mistakes
http://t.co/paPwLaB
NY Times on NEAT (Non-exercise activity thermogenesis)– Is Sitting a Lethal Activity? – http://nyti.ms/hgrBi1
MSNBC covers the basics well on this article on 15 ways to max your metabolism –
Health – Diet and nutrition – msnbc.com http://t.co/w6vuD00
LATimes talkes about BMI and obesity: Body mass index may not be telling the whole truth - http://t.co/JAkFqOm
Crazy other stuff
A tiger sitting shotgun in Dubai http://bit.ly/gFGmDr Is Charlie Sheen on this one? Tiger Blood!
Benefits for Inulin and Oligofructose (FOS)
Benefits to you the consumer for Inulin and Oligofructose
- Prebiotic – promotes the growth of intestinal bacteria absorption (5 grams per day or more dosing required)
- Intestinal bacteria help with nutrient absorption, immune system effectiveness, and potentially reduction of colorectal cancer risk, high blood pressure, and inflammatory bowel disorders (Crohn’s and Ulcerative Colitis).
- Enhances Calcium absorption (at 8 grams per day or more dosing)
- Possibly increases Magnisium absorption
- The extra fiber content due to Inulin/Oligofructose slows the digestion of the overall meal and lowers the glycemic index/load.
- Low calorie – between ¼ and 1/3 the food energy of sugar (1.1 to 1.3 calories per gram)
- Does not increase blood insulin levels on its own as it is not digested like a normal starch (only digested in colon)
Benefits for Food Manufacturers to using Inulin and why they use it
- Minimal flavor impact – Inulin does not typically change the flavor to the end product (within reasonable amounts)
- Add fiber
- Adds “creamy” body or texture to liquid products
- Health claims – see consumer benefits
- Very soluble and easy to mix into the product
Benefits for Food Manufacturers to using Oligofructose (FOS) and why they use it
- Add sweetness without adding many calories; between 10-30% as sweet as sugar depending on exact formulation
- About 1/3 the food energy of sugar
- Minimal flavor impact other than sweetness
- Adds “creamy” body or texture (or mouth-feel) to liquid products
- Health claims – see consumer benefits
- Improves moisture retention in baked goods, extending shelf life and improving chewy texture
- Helps mask off flavors of soy & rice products
Negatives Issues to Inulin and Oligofructose (FOS):
Issues and Side effects to you the consumer for Inulin and Oligofructose
- Large amounts/doses cause flatulence, bloating, cramps, abdominal pain, diarrhea, constipation(rarely) and general lower GI irritation. This will reduce over time with consistent use and gradual increasing the daily intake amount.
- May promote growth of harmful (bad) bacteria in addition to good bacteria.
Issues to Food Manufacturers using Inulin and Oligofructose
- Cost is higher than other fiber types
- Some people do not recognize the ingredient
Verdict on Inulin and Oligofructose(FOS):
- Good for you in small amounts (3-15 grams per day).
- Best when taken with a probiotic like yogurt and gradually increasing the intake amount (best to start at less than 3 grams per day).
- Also consider eating the whole food version of this by eating more jerusalem artichokes (sun chokes), chicory root, onions, and garlic.
- Inulin should not be the sole source of fiber in a diet as there are benefits to other fibers (which will be covered in a future post) and there are the previously mentioned side effects.
Interested in trying Inulin/Oligofructose?
Try this in your next smoothie or mixed with plain or greek yogurt plus berries.
NOW Foods Inulin/FOS blend from Amazon (note: Amazon affiliate link – same price to you)
I’ve personally used other NOW products and am very happy with them. My local “hippie food store” carries NOW Foods products, if that tells you anything.
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Inulin (IN-yuh-lin): A fiber substitute – Is it good for you?
What is Inulin and Oligofructose and is it good for you?
Do you think you get enough fiber in your diet? Probably not! The average American only gets 60% of their daily recommended requirement of fiber per day.1 Fiber is a great for helping people feel full longer, reducing insulin surges for diabetics, reducing blood cholesterol levels (soluble fiber only), and improving digestive (gastrointestinal tract) function and regulatory which in turn helps reduce the probability of colon cancer.2 & 3
If we want to lose weight, ensuring we eat our daily recommended 25 grams (women) to 35 grams (men) of fiber per day is critical. But how do we do that when we are constantly on the go and eating packaged and fast foods? One of the latest ways to try to fix this is to buy packaged foods with added fiber and one of the better types of added fiber is Inulin and Oligofructose. But what are they?
What is Inulin: A special fiber
First and formost, Inulin is a fiber that should not be confused with Insulin, which is known as the blood sugar regulating hormone (it does do more).
Inulin is a type of polysaccharide, which literary translates to “many sugars” bonded together. It is considered a soluble fiber and a prebiotic which means it provides food for intestinal bacteria.
What is the difference between Inulin and Oligofructose (FOS)
Inulin and FOS differ in their degree of size and complexity (to be technical: polymerization). FOS is smaller with a degree of polymerization less than 10 (average of 4) and Inulin is a longer molecule with a degree of polymerization at 10 to 20. FOS(Oligofructose) is considered a subset of Inulin.
Chemical Structure of Inulin
What are all the names for Inulin besides Oligofructose?
- inulin (vegetable fiber)
- fructooligosaccharide (FOS)
- oligosaccharide
- chicory extract
- chicory fiber
- chicory root fiber
- fructan
- Chicory Root
How is Inulin Made?
Inulin is typically made by washing chicory roots in hot water. This releases the longer chain inulin.
It can also be extracted from agave, beets, cane sugar, chicory root, garlic, Jerusalem artichoke and onion.
If shorter chain inulin and FOS are to be created, then the raw inulin treated with enzymes that break it down into shorter chains.
What products is Inulin typically found in?
- Yogurt with Fiber added
- High Fiber breakfast cereals including
- Kashi Go Lean and Go Lean Crunch
- Meal Replacement Bars
- Cookies, typically ones marketed as healthier
- Pre-biotic or healthy digestion dog food (yes, that’s right!)
- Products labeled as fiber added
End of Part 1
Sources:
- WebMD on Fiber
- PubMed: Position of American Dietetic Association: health implications of dietary fiber.
- Mayo Clinic on Fiber: Essentials for a Healthy Diet
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Fiber, Ingredients Tags:
Four Hour Body: Bonus Information
Here is the link to books bonus chapters
Bonus Features Direct Links
Spot Reduction Revisited: Removing Stubborn Thigh Fat
Becoming Brad Pitt: Uses and Abuses of DNA
The China Study: A Well-Intentioned Critique
Heavy Metal: Your Personal Toxin Map
The Top 10 Reasons Why BMI Is Bogus
Hyperclocking and Related Mischief: How to Increase Strength 10% in One Workout
Creativity on Demand: The Promises and Dangers of Smart Drugs
An Alternative to Dieting: The Bodyfat Set Point and Tricking the Hypothalamus
Here is the link to the Corrections for the Four Hour Body
Some of you may have already found this, but Tim apparently beat me to the punch on a list of end of chapter links. I like mine better, as it includes some extras, but in the interesting of being complete, here is the original:
Tim’s links to end of chapter links from the Four Hour Body
Presentation of the 4-Hour Body at Twitter HQ
Audio version of the Twitter Presentation (wait 45 seconds for the free download)
Tim’s YouTube Channel – Lots of Interesting Stuff
More info from Tim Ferris on his Low Carb Diet – This is a really good article by the writer from stonesoup.com about seasonings.
Highly experienced cooks and trained chefs will likely already know most of this info, but I think all beginners and even a few experienced cooks will get something out of this.
Tim Ferris Interviews and other podcasts on the Four Hour Body
Interviews
Ben Greenfield of Ben Greenfield Fitness Interviews Tim
IronMan Tri-athlete Ben Greenfield interviews Tim Ferriss
Robb Wolf of the Paleo Solution Interviews Tim Ferriss
Reviews of the Four Hour Body
BenGreenFitness.com review – IronMan Tri-athlete Ben Greenfield reviews the Four Hour Body.
Quora reviews of the Four Hour Body – Here are some people’s independent reviews.
NY Times Review – A more negative review.
Diets In Review – Review of The Four Hour Body – this is probably one of the more balanced reviews I’ve read.
Mike T. Nelson’s Review of the Four Hour Body
Please feel free to comment below to if you think I missed anything or to add your own related links (good content only please).
End of Chapter links from the Tim Ferris's 4 Hour Body Book. This is Part 4 of a 4 Part Series.
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Tim Ferris's 4 Hour Body Book Links – Part 3 (through the end of the Keep on Schedule)
End of Chapter links from the Tim Ferris's 4 Hour Body Book. This is Part 3 of a 4 Part Series.
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