David Groscup

David Groscup
David Groscup

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Tuesday, October 14, 2014

Starving? Fasting for Days Could Boost Immunity




A new study from the University of Southern California found that fasting for about three days could actually regenerate your entire immune system.
Fasting diets have been criticized in the past but scientists at the university discovered fasting several days can trigger the body to start producing new white blood cells.
"When you starve, the system tries to save energy, and one of the things it can do to save energy is to recycle a lot of the immune cells that are not needed, especially those that may be damaged," Valter Longo, one of the study's authors, said.
"What we started noticing in both our human work and animal work is that the white blood cell count goes down with prolonged fasting. Then when you re-feed, the blood cells come back," Longo said.
More research is needed, but the study suggests fasting could lead to healthier aging, better results from chemotherapy, and could help people with autoimmune disorders.

CBN Ministries

Monday, October 13, 2014

What Is HIT Training?


                                                  

Most bodybuilders who profess to train with maximum intensity actually don't. They do train hard but mistakenly explain that because they are using heavy weights they are using the high intensity protocol. The amount of weight by itself has little to do with the intensity of effort. Intensity is dependent on the amount of effort put forth by the bodybuilder during training. Heavy weights can and do add to that effort because more effort is required to complete a set of an exercise with a heavy weight if good form is used. 

I suggest using a moderate to heavy weight for most exercises with an appropriate rep range or time under tension for the particular muscle being trained. While it is best to determine through testing (the method to do this is outlined in another post on this blog and won't be repeated here) the type of muscle fiber a muscle is made up of, a range for most upper body muscles is 6-12 and 10-15 for legs.  Take all sets to failure, where no more reps are possible and add some HIT variables to the set to end the set after the point of failure. Some good HIT variables to use are forced reps,negatives,omni-contraction and rest-pause. These are explained on my blog in other posts.

Use appropriate set counts to avoid over-training. Depending on the level of intensity, a good range is 1-2 for smaller muscles and 2-3 for large muscles. Train each muscle one time per week and possibly less if your recuperative powers are less than average. You will need to experiment with that to find your ideal training frequency to continue progressing.

Free Weight Training Gets Workers With Rotator Cuff Injuries Back On The Job


                                                 



Resistance training, some of it job-specific, was successful in getting 90 percent of workers with severe rotator cuff injuries back to work, the majority (75 percent) at their previous job, after traditional physical therapy had failed to do so. Furthermore, all but one of the 42 employees in the study (98 percent) reported satisfaction with the resistance-training program and its outcome. 

Participants in the rotator cuff study represent a class of "worse-case-scenarios" of work-related injuries. Rotator cuff injuries involve those muscles and tendons that stabilize the shoulder and can be caused by pulling the arm out of place, by falls and other accidents. All 42 of the employees had been through surgery to repair their torn muscles or ligaments. All had already gone through weeks of traditional rehabilitation and physical therapy. Even so, none had been judged capable of going back to work and thus were eligible for disability and workmen's compensation settlements.
This was just the patient population Dr. Stark, director of Research and Development at the Athletic and Therapeutic Institute in Chicago and his colleagues at the research division of the Institute wanted. Nothing had worked for these patients, and the researchers figured that what would work for them also would work for employees with less severe injuries.
The injured employees attended the Institute program four hours a day, five days a week, on average for six weeks. Their daily training began with warm up, stretching, and core exercises for balance and proper biomechanics, then moved to free weight resistance training of the upper and lower body. Unlike traditional physical therapy programs after injuries, this program was a modified version of what professional and collegiate athletes do using free weights. On the third day of the week, the exercises involved less weight than the previous two days but were much more dynamic, addressing specific injury and biomechanical patterns related to the workers' previous jobs. A drywaller, for example, would work muscles used in lifting large sheets of drywall overhead and in place. During the last two days of each week, the amount of weight used durinig free weight lifting was heavier than that of the first two days of the week.
At the end of the six weeks training, the workers were tested on physical function (a four hour protocol based on U.S. Department of Labor classifications of different types of work, re specific amounts of weight lifted for specific percentages of time). Ninety-six percent of patients met or exceeded the physical function levels of their previous job, and 90 percent went back to work, most at their previous job. Almost all employees were satisfied with the program, and so were employers.
Dr. Stark says "We are at a new era in which we can develop standardized exercise prescriptions that produce desired, achievable functional goals." He believes doing that will meet the goals of all key stakeholders. Patients want to regain full function as soon as possible and be satisfied with their physical and work outcomes. Employers want workers to come back to work as soon as possible, as fully as possible, at a cost that prevents escalation in insurance premiums.
And payors, whether insurance companies or self-insured employers, are interested in the cost benefit between getting a worker back to the job at a functioning level (costs of medical, physical therapy, and other rehabilitation programs such as those these workers went through) and a worker's not being able to go back to work at all or at his or her previous level (costs of long-term disability settlement, workman's compensation). "To date," says Dr. Stark, "this model of rehabilitation using intense free weight training has proved objective, measurable, and successful in patient satisfaction, return to work, and cost benefit."
The researchers now hope to test the model in a larger prospective trial of workers at varying levels of injury in order to demonstrate increased outcome efficacy with a standardized prescription and concurrently measure cost-benefit to the worker's compensation system.

Sunday, October 12, 2014

Cold exposure prompts body to convert white fat to calorie-burning beige fat


Exposure to cold temperatures can convert white fat tissue from the thighs and belly to beige fat that burns calories for heat, but this biological response is hampered in obese people, according to a new study published in the Endocrine Society's Journal of Clinical Endocrinology & Metabolism.
Known as brown adipose tissue (BAT), brown fat is a particular kind of fat tissue that burns energy and glucose to generate heat. Babies and small animals rely on brown fat to stay warm. Brown fat's energy expenditure helps to prevent obesity in rodents.
While white fat does not share this ability, it can play a role in burning calories when it takes on some brown fat characteristics. The tissue created in this process is called beige fat. When rodents are exposed to cold temperatures, they can convert white fat deposits to beige fat.
"We wanted to investigate whether human adults had the ability to transform some white fat deposits into beige fat when they were exposed to cold," said one of the study's authors, Philip A. Kern, MD, of the University of Kentucky School of Medicine in Lexington, KY. "Browning fat tissue would be an excellent defense against obesity. It would result in the body burning extra calories rather than converting them into additional fat tissue."
Researchers analyzed belly fat tissue samples from 55 people to see if the tissue samples taken in winter showed more evidence of browning activity than those taken in summer. Scientists also took thigh fat tissue samples from 16 people after they held an ice pack on the skin for 30 minutes. The analysis checked the tissue samples for specific genetic markers found in brown or beige fat.
The analysis revealed belly fat tissue biopsied in the winter had a higher level of two genetic markers for beige fat, compared to the samples taken in the summertime. In the thigh tissue samples, researchers found elevated levels of three genetic markers tied to beige or brown fat in samples taken during the winter.
Researchers analyzed the belly fat samples to see if there was a difference in response among lean and obese people. The analysis revealed that the seasonal effect of fat browning was blunted in obese people. Obesity was defined as having a body mass index greater than 30.
"Our findings indicate inflammation can hinder the conversion of white to beige fat," Kern said. "When we analyzed tissue samples in the lab, we found that exposing white fat to macrophage cells from the immune system inhibited the transformation."

Story Source:
The above story is based on materials provided by Endocrine Society. Note: Materials may be edited for content and length.

Journal Reference:
  1. Philip A. Kern, Brian S. Finlin, Beibei Zhu, Neda Rasouli, Robert E. McGehee, Philip M. Westgate, Esther E. Dupont-Versteegden. The Effects of Temperature and Seasons on Subcutaneous White Adipose Tissue in Humans: Evidence for Thermogenic Gene InductionThe Journal of Clinical Endocrinology & Metabolism, 2014; jc.2014-2440 DOI: 10.1210/jc.2014-2440

Friday, October 10, 2014

7 Unbelievable ginger benefits for health and weight loss

Ginger comes on the top of the list of effective natural home remedies. Ginger is one of the foods that can give you a health punch, because it is so full of healthy benefits for your body and mind.

Ginger helps regulate Cholesterol

Consuming ginger can have a profound effect on high cholesterol levels that are often attributed to obesity among women and men. High cholesterol levels in a person can indicate higher than normal BMI and can thus, lead to obesity-related illnesses like heart disease and certain cancers. Ginger helps lower cholesterol by significantly reducing serum and hepatic cholesterol levels. Ginger also acts as a blood thinner and reduces blood pressure.

Immune Boosting Action

Ginger helps improve the immune system. Ginger is one of the oldest cures for cold, nausea and flu as it has anti-viral and anti fungal properties. It cures cold and provides instant relief and also kills the bacteria that causes colds and ensures that it doesn't return. Drinking ginger as a tea will ease sore throat, non-stop coughing and even congestion. Ginger contains chromium, magnesium and zinc which can help prevent chills, fever, and excessive sweat. Plus, it acts as an antihistamine and hence is useful in dealing with allergies. Ginger tea is used for weight loss as it increases metabolism, stimulates circulation and excretion of toxins from the body.

Gastrointestinal Relief

Ginger is very effective in preventing the symptoms of motion sickness, especially sea sickness. Ginger reduces all symptoms associated with motion sickness including dizziness, nausea, vomiting, and cold sweating. Millions suffering from heartburn and indigestion might be saving a pretty penny if they gave ginger tea a try. The herb facilitates colon cleansing as well. Cleansing the colon also helps in good digestion, therefore more digestion, more weight loss.

Anti-Inflammatory

One of the most effective uses of ginger is that it acts as an anti-inflammatory agent that helps reduce joint inflammationsThe anti-inflammatory compounds responsible for significantly reducing inflammation are called gingerols. Best for arthritis patients. The root of ginger is best known for this purpose. It does not allow blood vessels to get inflamed and thus it helps increase the flow of blood to the body and cures the pain. Ginger helps in expanding the blood vessels which increases your body heat. This makes your body burn more fat.

ginger root - ginger benefits weight loss

Food Satiety

In addition to increasing fat loss, ginger may also help a person to feel satiated, which in turn reduces food consumption. Also, it’s been proved that ginger works as a natural appetite suppressant which is the best way to lose weight. Natural appetite suppressants are safe and cause no rebound. Ginger is nearly calorie-free, and when used in cooking or brewed in tea, it can give you a slight advantage in meeting your weight loss goals. Ginger and weight loss go together well partly because ginger is known to be a thermogenic food. It raises the temperature of the body and helps boost metabolism, so you burn more fat than you would simply by dieting alone.

Cortisol Production

Ginger suppresses cortisol. Cortisol is a steroid hormone necessary for energy regulation and mobilization. But chronic stress can cause cortisol levels to rise too high. Adipose fat moves to the visceral area where it receives an increased blood supply that encourages tissues to produce an excess amount of cortisol. High cortisol levels may increase excess belly fat and weight gain.

Good for Digestion

Ginger has a beneficial effect on your overall digestive system, helping to regulate and aid the movement of food through your stomach, and small and large intestines. When everything moves more smoothly, you benefit by losing weight more easily.
Note that ginger should not be used by pregnant or nursing mothers except under physician supervision. Because ginger also has high fiber content, it increases gastrointestinal motility. By increasing the rate of metabolism, ginger can help burn off some of the fat stored up in the body.

HOW TO ENJOY GINGER

- Make ginger lemonade. Simply combine freshly grated ginger, lemon juice, cane juice or honey and water.
- Ginger for weight loss, it can be used not only in the form of tea, but also in handling salads. Since ginger tea invigorates, it is not advisable to drink in the evening.
- Add extra to your rice side dishes by sprinkling grated ginger.
- Combine ginger, soy sauce, olive oil and garlic to make a wonderful salad dressing.
- Spice up your healthy sautéed vegetables by adding freshly minced ginger.
- You can always brew with tea (black, green). If ginger tea drinks with honey, it is necessary to slow or has been diluted in warm tea.

Thursday, October 9, 2014

7 Cancer Causing Foods You Should Stop Eating

 
7 Cancer Causing Foods You Should Stop Eating

Here is a list of foods that you should stop eating immediately. They have been found to contribute to cancer, and otherwise wreak havoc on your health. We’ve provided alternatives so that you can still eat these foods, but in a healthy way.

1. Microwave Popcorn
If you enjoy finishing off a day by curling up and watching a movie with a bag of freshly nuked popcorn, it may be time to upgrade your night by going with a healthier popcorn option.
It’s easy enough to enjoy the taste of popcorn without the cancer risk by popping your own at home in ghee or coconut oil. This is actually a healthy snack as long as you’re using organic popcorn kernels. Avoid buying it at the movie theaters because the buttering agent they use is highly questionable, and could also be another cancer-former.

Cancer-Causing Agent: Perfluorooctanoic acid is created during the microwave process from substances found on the inside of the bags.

2. Beef Jerky
Touted as a healthy go-anywhere protein-packed snack, most commercially produced beef jerky contains nitrites that have been proven to contribute to cancer.
Nitrites are found in other foods, but beef jerky has much more of them per ounce than many other foods.
When you want the convenience of beef jerky without the cancer risk you can make your own at home using organic, grass-fed ground beef rolled out thin using a rolling pin, and baked in the oven for hours at the lowest temperature.

Cancer-Causing Agent: Nitrites in beef jerky have been linked to cancer, and they are added to give the jerky its color and also to preserve it and keep it fresh for months as it sits on store shelves.

3. Canned Foods
There’s a big debate over whether there’s enough BPAs in canned foods to cause cancer, and whether or not they’re transferred to the food the cans contain. Each side of the debate can produce studies that prove their case, so it’s hard to know which way to lean.
One way to sidestep the debate is to simply eat fresh or frozen food, or buy food in cans that specifically state that they are BPA-free. When there’s a controversy this big you can bet that it’s between advocates that rallying for consumer protection and Big Food that wants to maintain the status quo and their profit margins.

Cancer-Causing Agent: Bisphenol-A (BPA) is the cancer-causing culprit here.

4. GMO Foods
The arms race is on when it comes to spraying crops with herbicides and pesticides, and these days many seeds have these toxic chemicals built right into them. This means that conventional produce is going to have these chemicals in it as an inherent substance, one that you can’t simply rinse off before eating.
Look for foods that are 100% organic, or contain the “Non-GMO Project Verified” seal on it to be sure that the food you’re getting is free of GMOs. Why get involved in the debate over the harmful effects of GMOs when you can simply avoid them and not worry about it anymore?

Cancer-Causing Agent: Herbicides and pesticides that have been shown to cause cancer, among other diseases, are in GMO food from conventional produce to packaged goods.

5. Colas
Before you enjoy that refreshing cola you may want to stop to consider what’s in it. In order to give it the distinctive brown color that shoppers have come to expect, cola manufacturers have been adding in a dye that contains a chemical that’s been found to cause cancer.
There’s also High Fructose Corn Syrup which will help feed any cancer cells you currently have. It’s best not to wait around for the food industry to find a replacement for this dye, now that consumers are on to them. Avoid drinking cola and as an added you should see a drop in your weight thanks to no more High Fructose Corn Syrup and spikes to your blood sugar levels.

Cancer-Causing Agent: 4-MI (4-methylimidazole) is what gives cola its classic caramel color, and is also directly linked to cancer in thousands of individual cases.

6. Diet Foods
The sad part about buying diet foods is that they often don’t help you lose weight, and could additionally be contributing to the likelihood of cancer. Obesity increases the chance of getting cancer, so it almost seems like you’re caught between a rock and a hard place when it comes to losing weight in a healthy way.
Many diet foods use artificial sweeteners to provide you the taste you’re looking for without having an effect on the number of sugar grams and calories. These artificial sweeteners are chemicals that have been created in a lab and have a toxic effect on the body.

Cancer-Causing Agent: Aspartame. the most widely used artificial sweetener, has been linked to cancer for years, despite the FDA and other groups citing clinical trials that say there isn’t enough clear evidence to pull the toxin from the food supply.

7. Fried Snacks
Walk down any snack aisle in any grocery store and you’ll be bombarded by an array of snacks, each one packaged to look absolutely delicious, and each contributing to the formation of cancer.
The problem occurs during the frying process, and since these are pre-packaged snacks consumers often lose sight of the fact that they’ve been deep fried, much like french fries. The deep frying process that browns the snack and makes it crisp is the same process that forms cancer-causing substances that stay with the food.

Cancer-Causing Agent: Glycidamide created by the metabolizing of Acrylamide, a substance produced from frying foods at high temperatures, is theorized as the cancer-causer for many snacks sold in stores today.
2 photos
Senior Meet-Up's photos

Thursday, October 2, 2014

The 20 Most Weight Loss Friendly Foods on The Planet


                                                   Young Brunette Holding a Brown Egg



This is a very informative article I found and wanted to share it with you. It outlines the 20 best foods to eat if you want or need to lose fat weight. Some of the foods listed traditionally have been labelled as bad for you but new research has proven that not to be the case. Eggs are the number one food on this list and have been demonized in the past as being bad for your cholesterol and heart. This goes to show us that you shouldn't believe everything you read.  Enjoy!

http://authoritynutrition.com/20-most-weight-loss-friendly-foods/

Dave

Saturday, September 27, 2014

Staying Away From Processed Foods

This is a great video from CBN showing how to stay away from processed foods. 




Thursday, September 25, 2014

Forget Cholesterol, Inflammation's the Real Enemy


This video does a wonderful job of showing that the real culprit to our world's problem with obesity,heart disease, diabetes and other medical diseases is linked to simple carbs and not cholesterol.

Dave

Thursday, September 4, 2014

Lifetime of fitness: Fountain of youth for bone, joint health?







Date:
August 27, 2014
Source:
American Academy of Orthopaedic Surgeons
Summary:
Being physically active may significantly improve musculoskeletal and overall health, and minimize or delay the effects of aging. "An increasing amount of evidence demonstrates that we can modulate age-related decline in the musculoskeletal system," said the lead study author.. "A lot of the deterioration we see with aging can be attributed to a more sedentary lifestyle instead of aging itself."

Being physically active may significantly improve musculoskeletal and overall health, and minimize or delay the effects of aging, according to a review of the latest research on senior athletes (ages 65 and up) appearing in the September issue of the Journal of the American Academy of Orthopaedic Surgeons (JAAOS).
It long has been assumed that aging causes an inevitable deterioration of the body and its ability to function, as well as increased rates of related injuries such as sprains, strains and fractures; diseases, such as obesity and diabetes; and osteoarthritis and other bone and joint conditions. However, recent research on senior, elite athletes suggests usage of comprehensive fitness and nutrition routines helps minimize bone and joint health decline and maintain overall physical health.
"An increasing amount of evidence demonstrates that we can modulate age-related decline in the musculoskeletal system," said lead study author and orthopaedic surgeon Bryan G. Vopat, MD. "A lot of the deterioration we see with aging can be attributed to a more sedentary lifestyle instead of aging itself."
The positive effects of physical activity on maintaining bone density, muscle mass, ligament and tendon function, and cartilage volume are keys to optimal physical function and health. In addition, the literature recommends a combined physical activity regimen for all adults encompassing resistance, endurance, flexibility and balance training, "as safely allowable for a given person." Among the recommendations:
Resistance training. Prolonged, intense resistance training can increase muscle strength, lean muscle and bone mass more consistently than aerobic exercise alone. Moderately intense resistance regimens also decrease fat mass. Sustained lower and upper body resistance training bolsters bone density and reduces the risk of strains, sprains and acute fractures.
Endurance training. Sustained and at least moderately intensive aerobic training promotes heart health, increases oxygen consumption, and has been linked to other musculoskeletal benefits, including less accumulation of fat mass, maintenance of muscle strength and cartilage volumes. A minimum of 150 to 300 minutes a week of endurance training, in 10 to 30 minute episodes, for elite senior athletes is recommended. Less vigorous and/or short-duration aerobic regimens may provide limited benefit.
Flexibility and balance. Flexibility exercises are strongly recommended for active older adults to maintain range of motion, optimize performance and limit injury. Two days a week or more of flexibility training -- sustained stretches and static/non-ballistic (non-resistant) movements -- are recommended for senior athletes. Progressively difficult postures (depending on tolerance and ability) are recommended for improving and maintaining balance.
The study also recommends "proper" nutrition for older, active adults to optimize performance. For senior athletes, a daily protein intake of 1.0 to 1.5 g/kg is recommended, as well as carbohydrate consumption of 6 to 8 g/kg (more than 8 g/kg in the days leading up to an endurance event).
"Regimens must be individualized for older adults according to their baseline level of conditioning and disability, and be instituted gradually and safely, particularly for elderly and poorly conditioned adults," said Dr. Vopat. According to study authors, to improve fitness levels and minimize bone and joint health decline, when safely allowable, patients should be encouraged to continually exceed the minimum exercise recommendations.

Story Source:
The above story is based on materials provided by American Academy of Orthopaedic SurgeonsNote: Materials may be edited for content and length.

Journal Reference:
  1. B. G. Vopat, S. A. Klinge, P. K. McClure, P. D. Fadale. The Effects of Fitness on the Aging ProcessJournal of the American Academy of Orthopaedic Surgeons, 2014; 22 (9): 576 DOI: 10.5435/JAAOS-22-09-576