http://www.thealternativedaily.com/
You might have heard that going without a meal or two a day does nothing but shut the metabolism down, causing your body to hang onto fat. Well, if this is what you believe, it’s time to have that myth shattered. New research supports not only that fasting helps people drop pounds but also generates […]
http://www.thealternativedaily.com/
While we are programmed to say “Bless You” to people around us who sneeze, we may not be programmed to do what we actually need to do. That is, back up…way up and fast! Researchers have uncovered some staggering statistics about the common sneeze and cough that warn us all to take action! It is pretty […]
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Adults sleep better and retain more memories in a bed that rocks.
Some human adaptations to extreme environments.
A new gene editing technology—CasX—emerges.
Post-workout carbohydrate replacement reduces the next-day benefits to insulin sensitivity and glucose tolerance.
Kids with fatty liver improve it by dropping sugar.
How a specific ketone body inhibits hypertension.
In Americans, intense experiences predict good health. In Japanese, relaxing experiences predict good health.
Episode 309: Jennilyn Griffiths: Host Elle Russ chats with Jennilyn Griffiths about the upcoming FitCon Summit.
Episode 310: Sharon Brown: Host Brad Kearns chats with Sharon Brown, the founder and CEO of Bonafide Provisions, which makes the number one selling frozen bone broth in the country.
Each week, select Mark’s Daily Apple blog posts are prepared as Primal Blueprint Podcasts. Need to catch up on reading, but don’t have the time? Prefer to listen to articles while on the go? Check out the new blog post podcasts below, and subscribe to the Primal Blueprint Podcast here so you never miss an episode.
Erwan Le Corre on the limitations of the gym.
Coca-Cola had (has?) plants in the CDC.
Dr. Mike Eades takes on the Framingham Heart Study.
My answer to “Is there an optimal diet for each person?”
Isn’t it pretty (plus a contest)?
Imagine taking one of these with a spear.
Aren’t avocados just the best?
Parkinson’s is set to skyrocket.
Argument for GMO skepticism I found compelling: That making precise, controlled changes to microscopic properties can result in imprecise, uncontrolled macroscopic changes to outcome.
Photos I loved: The ones of trident-wielding surfers riding Lake Superior waves during the polar vortex.
Old article I enjoyed: They Thrive on All-Meat Diet (from Maclean’s in 1929).
Phrase I’m digging: “Inside-bone nutrients.”
This makes sense: The wilder the nature, the more benefits.
Where do you prefer to train—in the gym or in the natural world? How do you prefer to train—using varied dynamic real world movements or with weights and machines?
One year ago (Feb 3 – Feb 9)
“Workstation? I’ve been in outside sales for 20 years now. I have a folding keyboard. Short work can be using it on top of my shoulder bag. Or even on top of a payphone that no one will ever use again.”
– I enjoy the image of James Bond clacking away on his laptop on an abandoned payphone, Roger Moore.
The post Weekly Link Love—Edition 15 appeared first on Mark’s Daily Apple.
http://chriskresser.com/
The United States is the top sugar-consuming nation in the world, with the average American taking in an astounding 57 pounds of added sugars per year. (1) What is our out-of-control sugar consumption doing to our health? Read on to learn about the latest research on sugar and health, including the concept of sugar addiction, the health implications of excessive consumption of added sugars, and the evidence for the safety (or lack thereof) of artificial and other non-nutritive sweeteners.
Don’t have time to read it all? Use these links to navigate to each section of the article.
For decades, the scientific community was hesitant to describe the human fixation on sugar as an “addiction”; it seemed like an exaggeration to equate the desire for sugar with the desire for a controlled substance such as cocaine or heroin. But now, more and more research on the biochemical and neurobehavioral consequences of sugar consumption has changed the opinions of scientists and health professionals alike. In fact, sugar addiction appears to be a genuine phenomenon that afflicts a significant proportion of our population.
Excess refined sugar can be harmful—and even addictive. Check out this article to find out what the latest research says, and get information on four healthy sweeteners you can use as alternatives. #nutrition #wellness #chriskresser
In a survey of 986 Americans recruited to be nationally representative of the U.S. population, 15 percent of the participants met the criteria for food addiction, as reported by the Yale Food Addiction Scale 2.0. (2) The Yale Food Addiction Scale is a measure for identifying those who are most likely to exhibit compulsive overeating and symptoms of substance dependence (i.e., cravings, bingeing) when exposed to high-fat or high-sugar foods. Importantly, those people who met the criteria for food addiction were of all shapes and sizes, ranging from underweight to obese.
Substance use disorder is defined as “a behavior pattern in which people continue to use a substance despite having problems caused by its use.” (3) The Diagnostic and Statistical Manual of Mental Disorders, Fifth Edition (DSM-5) has outlined 11 criteria that characterize substance use disorder, including the following:
While these behaviors are generally used to diagnose alcohol or drug addiction, they are also consistent with animal and human models of sugar intake! In fact, the scientific literature indicates that there is a striking overlap in neurobiological mechanisms and brain activation patterns between those addicted to controlled or illicit substances and those “addicted” to sugar. (4)
Sugar is a potent activator of the dopamine reward circuit, a biochemical pathway in the brain that mediates the response to rewarding stimuli such as food, sex, social interactions, and drugs. The brain’s reward circuitry is designed to increase an organism’s likelihood of engaging in behaviors that increase its chances of survival; this trait persists in creatures ranging from fruit flies to humans.
When the dopamine reward circuit is stimulated, dopamine is released, producing feelings of pleasure and euphoria that drive an individual to seek out rewarding experiences or substances repeatedly. Activation of the dopamine reward circuit by sugar also initiates anticipation and food seeking behaviors; in other words, the body becomes conditioned to desire and seek out sugary foods. Interestingly, glucose consumption may also stimulate a parallel dopamine reward circuit in the gastrointestinal tract, further stacking the cards against us in our fight against sugar cravings. (5)
Like many illicit drugs, sugar also exerts addictive properties by stimulating the release of your body’s innate pain-relieving opioids through the endogenous opioid system. (6, 7) Over time, continuously stimulating this system may rewire your neurocircuitry—that is, it will essentially rewire your brain—leading to an addiction.
For many years, our understanding of sugar addiction was limited to animal models. But now we have scientific evidence that supports the existence of sugar addiction in humans. Scientists have found that bariatric surgery patients frequently “transfer” their addiction from high-sugar foods to addictive drugs post-surgery since they are no longer able to eat sugar in large amounts without experiencing gastrointestinal consequences. Transfer of addiction from one substance to another is a hallmark of substance use disorders. (8) Also, obese individuals demonstrate marked dopamine reward circuit dysfunction, including a reduced sensitivity of brain regions to dopamine. (9) These people need to consume a higher level of sugar to achieve “feel-good” levels of dopamine in their brains; this phenomenon is a classic example of tolerance, another key feature of addiction.
Interestingly, sugar addiction has evolutionary, ancestral underpinnings. The human experience of natural reward from sugar is an adaptation intended to help us identify foods with a high caloric density. (For example, our ancestors would have had seasonal access to high-sugar fruits.) The consumption of such foods promoted the storage of body fat, which in turn enabled us to survive periods of famine.
In recent years, “soda taxes” and other public health efforts have been made to curtail our consumption of sugar-sweetened beverages (SSBs) in response to growing evidence of the harmful effects of such drinks. SSB consumption has been linked to childhood obesity and increased risks of adult obesity, diabetes, and cardiovascular disease. (11, 12) Research indicates that people fail to reduce their caloric intake to compensate for the extra calories consumed in SSBs, leading to caloric excess and ensuing weight gain and inflammation. (13) The high-fructose corn syrup used in SSBs and countless other processed foods also poses particular metabolic risks:
But what about plain old table sugar? Are added sugars (sucrose) in foods safer to consume than sugar-sweetened beverages or HFCS? Not necessarily. Research indicates that high intake of added sugars poses numerous problems, including an increased risk of gut dysbiosis, decreased immune function, cancer, and neurodegeneration.
The bacteria that inhabit our intestines thrive on carbohydrates—both the “good” and the “bad” variety. Complex carbohydrates, such as soluble fiber found in starchy plants like squash or sweet potatoes, feed beneficial gut bacteria, boost anti-inflammatory gut microbiota, and discourage the growth of opportunistic and pathogenic bacteria. (17) The consumption of processed carbohydrates and refined sugar found in less nutritious foods, on the other hand, triggers the growth of harmful gut bacteria and promotes an inflammatory gut microbiota. (18, 19)
Refined sugar consumption was first linked to impaired immune function decades ago. (20, 21) While that research is old, more recent studies suggest that the earlier investigators were on to something; the alterations in the gut microbiota induced by refined sugar intake may set off an aberrant immune response, which in turn contributes to impaired immune function and chronic inflammation. (22)
The red flags about an unhealthy relationship between sugar intake and cardiovascular disease were first raised by scientists in the 1950s—but because key research was funded by the sugar industry, those warning signs were never publicized. Rather, they were conveniently concealed to protect industry interests. Now we know the truth. A few years ago researchers examined sugar industry internal documents from the 1960s and 1970s which documented research linking sugar consumption with cardiovascular disease. But that story was buried deep in the corporate vaults. Instead, fat and cholesterol were singled out as the dietary causes of cardiovascular disease, a momentous (but erroneous) decision that has had a lasting impact on U.S. dietary policy and public health. (23)
Although the sugar industry tried to conceal the link between sugar and heart disease, the latest research increasingly demonstrates a relationship between the two. Diets high in sugar increase cardiovascular disease risk factors, including insulin resistance, leptin resistance, blood glucose, and triglycerides, while also altering platelet function. Accordingly, diets high in added sugars are associated with a threefold increased risk of cardiovascular disease in adults. (24) Added sugars also contribute to cardiovascular disease in children at intake levels far below current consumption levels. (25)
The excessive consumption of refined sugar and carbohydrates also has harmful effects on the brain. Added sugars negatively impact the function of the hippocampus, a brain region responsible for memory, and promote neuroinflammation. (26) The sugary Standard American Diet and diabetes are established risk factors for cognitive decline and dementia. (27) However, you don’t need to have full-blown type 2 diabetes to compromise your brain health; high-normal blood glucose and frequent blood glucose fluctuations also increase the risk of cognitive impairment, decreased brain volume, and reduced cognitive performance. (28, 29)
One mechanism by which a chronically high intake of sugar may harm the brain is through the promotion of brain insulin resistance. Brain insulin resistance is a condition in which cells of the brain become insensitive to insulin and is an established risk factor for neurodegenerative diseases such as Alzheimer’s and Parkinson’s diseases.
Knowledge of a connection between sugar and cancer is not new; in fact, evidence pointing to this relationship was inadvertently discovered during sugar industry-funded research nearly 50 years ago! We know about the cover-up of the findings linking sugar and cardiovascular disease, discussed above. In this case, however, the study was simply—and quickly—terminated due to the unfavorable results. When internal documents from the ill-fated research were recently resurrected, they spurred vigorous debate in the scientific community about the role of refined sugar in cancer development. (30)
Despite sugar industry attempts to dismiss any link, a growing body of research indicates that there is an important connection between sugar and cancer. In animal research, table sugar (sucrose) intake at levels comparable to those found in the Standard American Diet has been found to increase tumor growth and metastasis. (31) In humans, high-glycemic index and high-glycemic load diets are associated with an increased risk of colorectal, breast, and endometrial cancers. (32) Furthermore, a large prospective study of over 2,000 individuals found that just a 10 percent increase in ultra-processed food intake (ultra-processed foods are frequently high in added sugars) increased overall cancer risk by 10 percent. (33) These alarming findings suggest that limiting refined sugar and carbohydrate intake and optimizing blood sugar regulation may be important strategies for reducing the risk of cancer.
Why exactly does sugar promote cancer growth? It turns out that cancerous cells rewire their metabolism so that they become very efficient at taking up glucose from the bloodstream for use as fuel. The metabolic adaptation by which malignant cells use glucose to promote growth, survival, and proliferation is known as the Warburg effect. (34) Diets high in refined sugar and other processed carbohydrates supply the body with large amounts of glucose, creating an environment conducive to cancer growth.
Conversely, limiting the amount of glucose in circulation may inhibit cancer growth; studies on the ketogenic diet actively support this notion. The ketogenic diet is a high-fat, moderate protein, very-low-carbohydrate diet that significantly reduces blood sugar and causes the body to rely on ketones, rather than glucose, for energy. The ketogenic diet has proven useful as an adjunct treatment for cancer in a handful of studies. (35) However, for cancer prevention, a real-food diet (such as an ancestral one) that limits refined sugar and processed carbohydrates may be sufficient.
Concerns about the health effects of added sugars have caused many people to turn to artificial sweeteners to satisfy their sweet tooth. But are artificial sweeteners really a safe alternative? The science, increasingly, suggests otherwise.
In the United States, there are currently six artificial sweeteners approved for consumption:
Artificial sweeteners are generally several hundred to several thousand times sweeter than sucrose. (36) The artificial sweetener cyclamate was officially removed from the U.S. and Canadian markets years ago due to its carcinogenic activity; however, the others have remained on the market because there isn’t sufficient evidence of carcinogenic effects.
Artificial sweetener consumption is associated with increased Firmicutes and decreased Bacteroidetes, a bacterial pattern associated with obesity in humans. Artificial sweeteners also can inhibit bacteria from reproducing—both the good, such as commensal gut microbes, as well as the bad, including E. coli and periodontal pathogens that can cause conditions like gum disease. Clearly artificial sweeteners can have a major impact on the gut microbiota, and importantly, even after artificial sweetener use has been discontinued, gut microbial differences persist. These findings suggest that the long-term consumption of artificial sweeteners may have significant implications for gut health. (37)
Ironically, artificial sweeteners may cause glucose intolerance by altering the gut microbiota. In one study, rats exposed to eight weeks of aspartame had an altered gut microbiota composition and elevated fasting blood glucose. In another study, the ingestion of saccharin for 11 weeks produced compositional changes in the gut microbiota that preceded glucose intolerance. (38)
Glucose intolerance, in turn, increases the risk of metabolic syndrome, type 2 diabetes, and cardiovascular disease. Interestingly, artificial sweetener consumption is associated with an increased risk of each of these conditions. It’s very possible that people who habitually consume artificial sweeteners are more likely to have chronic health conditions in the first place, but the evidence is still cause for concern and warrants further investigation. (39)
Sucralose and acesulfame-K increase insulin release by activating sweet taste receptors and calcium-sensing receptors. (40) This hormonal response may explain why artificial sweeteners impair glucose tolerance. Artificial sweeteners also fail to reduce ghrelin, an appetite-stimulating hormone that rises during fasting and decreases upon meal ingestion. Lack of ghrelin release promotes increased appetite and food intake, meaning artificial sweetener consumption may initiate a higher, rather than reduced, caloric intake.
The ingestion of artificially sweetened drinks is associated with an increased risk of stroke and dementia. Aspartame is also known to cause neurological symptoms such as headaches, seizures, and migraines. (41, 42) Aspartame induces these effects by causing the production of excess free radicals in the brain and by elevating levels of phenylalanine and aspartic acid, which inhibit the synthesis and release of neurotransmitters. If your goal is to preserve your brain health, you may want to avoid artificial sweeteners.
The research on artificial sweeteners and weight loss is mixed. Studies have found a positive association between the consumption of artificial sweeteners and higher weight, but reverse causality is likely because overweight people are more likely to consume non-caloric artificial sweeteners in an attempt to lose weight. However, in a 2017 meta-analysis, the authors concluded that artificial sweeteners do not necessarily lead to weight loss and, in some cases, appear to cause weight gain. (43)
Pregnant and nursing women should be wary of artificial sweeteners. Eating artificial sweeteners during pregnancy significantly increases the risk of having a large-for-gestational-age baby, even when maternal BMI and other risk factors are controlled for. Seven years down the road, the children of women who consumed artificial sweeteners during pregnancy are also at an increased risk of being overweight or obese. Maternal consumption of artificial sweetener may promote weight issues in children by causing metabolic changes during a critical developmental window of gestation. (44)
Based on this evidence, I recommend that pregnant and lactating women, children, insulin-resistant individuals and diabetics, and migraine and epilepsy patients avoid artificial sweeteners. (45) If you fit into one of these categories but are trying to moderate your sugar intake, you may want to consider trying a natural non-nutritive sweetener instead, such as those discussed below.
If you’re craving something sweet, you do have healthier options. Stevia and monk fruit are two natural, non-nutritive sweeteners that have exploded in popularity in recent years. They are seen as healthier alternatives to artificial sweeteners and may have some unique health benefits. Sugar alcohols are another good option, if you don’t have gastrointestinal issues. And, of course, you can always turn to natural sweeteners found in whole foods to satisfy your craving.
Stevia comes from the Stevia rebaudiana plant, a perennial herb native to South America. Ounce for ounce, it is 200 to 400 times sweeter than sucrose. Stevia rebaudiana produces compounds called steviol glycosides in its leaves; it is these compounds that have been isolated for use as a non-caloric sweetener.
Stevia may have some health benefits. In animal studies and lab research, it has been found to increase insulin sensitivity and exert antioxidant properties. (46, 47) However, conflicting research suggests there is no difference in glycemic and insulin responses between stevia and glucose. (48) Importantly, stevia has demonstrated antibacterial and endocrine-disrupting effects; it may, therefore, have detrimental effects on the gut microbiota and hormonal balance. (49, 50)
Monk fruit, also known as luo han guo, comes from the Siraitia grosvenorii plant native to Southeast Asia. Monk fruit contains compounds called mogrosides that are 250 times sweeter than sucrose and have been traditionally used as a natural, non-caloric sweetener.
Compared to stevia, monk fruit has a far more robust body of evidence supporting its beneficial health effects. (51) It is rich in vitamin C and flavonoids. The mogrosides it contains have anti-inflammatory, antibacterial, and anti-cancer effects; decrease blood sugar, total cholesterol, and triglycerides; and improve glucose and fat metabolism. (52, 53, 54, 55, 56, 57) If you are interested in trying monk fruit sweetener, I recommend Lakanto Pure Monkfruit Extract. It’s free of fillers, additives, and artificial flavorings and has a glycemic index of zero.
Sugar alcohols such as xylitol, sorbitol, and erythritol are another popular alternative for those looking to reduce their sugar intake. Compared to artificial sweeteners, there is very little evidence to suggest that sugar alcohols are harmful. In fact, some sugar alcohols may even have health benefits.
Sugar alcohols cause no detectable changes in blood glucose or insulin. This makes them a safe alternative for those with insulin resistance and diabetes. (58) Xylitol has been found to reduce blood sugar levels and improves dental health by inhibiting the growth of oral inflammatory bacteria and by promoting tooth remineralization. (59, 60) Erythritol and xylitol also disrupt undesirable biofilms, which are microorganisms that have banded together and adhered to a surface, such as the oral or gut mucosa. Finally, sugar alcohols also have prebiotic potential, meaning they may feed and support the growth of beneficial gut bacteria.
While sugar alcohols have some unique benefits, I recommend steering clear of them if you have digestive issues. Sugar alcohols are also known as polyols, and polyols are part of the FODMAP group of fermentable carbohydrates that frequently cause gas, bloating, diarrhea, and other digestive issues in people with small intestinal bacterial overgrowth (SIBO) and IBS. Xylitol and sorbitol are more likely to trigger GI issues than erythritol, so if you have some GI issues but are still interested in experimenting with sugar alcohols, erythritol may be your best bet. (61) If you experience mild GI discomfort in response to sugar alcohols, know that the reaction may be temporary; research indicates that the gut microbiota adapts to sugar alcohols over time, resulting in less of a response.
The sugars contained in whole fruit or a sweet potato do not have the same effect on your health as a soda or candy bar. The fiber and water in real-food carbohydrates slow the absorption of sugars and promote satiety, preventing the blood-sugar roller coaster associated with the consumption of refined carbohydrates. Real-food carbohydrates also contain an abundance of vitamins, minerals, and phytonutrients that support optimal health. In fact, the phytonutrients in blueberries, strawberries, and cranberries support a healthy glycemic response by improving insulin sensitivity and glucose tolerance. (62, 63)
If you want a concentrated sweetener other than stevia or monk fruit, I recommend using raw honey. In addition to tasting incredible, raw honey has many health benefits. It has antibacterial effects against enteric pathogens such as Salmonella, E. coli, and Shigella, as well as the periodontal pathogen Porphyromonas gingivalis. It is a source of prebiotics that promotes the growth of Lactobacillus and Bifidobacteria. (64, 65) It also offers some cardiovascular benefits because it has antioxidant effects and improves the function of the endothelium, a thin membrane lining the heart and blood vessels.
Finally, while the sugars found in real, whole foods can absolutely have a place in an overall healthy diet, you may want to limit your honey intake and stick to lower-sugar fruits, such as berries, if you have metabolic syndrome, type 2 diabetes, or significant gut dysbiosis. Over time, you may be able to tolerate more natural sugars once you address the underlying causes of gut dysbiosis and metabolic dysfunction.
Now I’d like to hear from you. What are your thoughts on the research about refined sugar, HFCS, or artificial sweeteners? Are you a fan of stevia, monk fruit, or sugar alcohols? Let me know in the comments below.
The post Here’s the Research on Sugar and Health appeared first on Chris Kresser.
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Good oral hygiene is not only crucial for a beautiful smile and a healthy mouth, but it could also save your life. Sound dramatic? Well, it is. Research shows that poor oral hygiene can lead to gum disease which has been connected to heart disease and a number of other medical conditions. In one study, […]
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Salads can be as Big-Ass or as simple as mood and time dictate, but they always should be flavorful. We love this classic (and keto-friendly) recipe for a quick side or (topped with some bacon crumbles) a light lunch or dinner. The best part…it’s made with staple ingredients that are easy to keep on hand.
Bright, colorful, crisp and rich, it’s a great choice for a midweek family supper or even an impromptu dinner party.
Servings: 4
Time In the Kitchen: 5 minutes
Ingredients:
Instructions:
In a small mixing bowl, combine about 1 cup of Primal Kitchen Ranch Dressing with blue cheese. If you’d like a thicker dressing, add 1–2 tablespoons Primal Kitchen Mayo. Mix well and refrigerate.
Place iceberg wedges on 4 plates. Sprinkle evenly with tomatoes and green onions. Drizzle with blue-cheese ranch dressing.
Nutritional Information (without mayo):
The post Wedge Salad With Blue-Cheese Ranch Dressing appeared first on Mark’s Daily Apple.
https://www.girlsgonestrong.com/
You may be wondering under which circumstance could a woman want or need gym equipment to assist her in the process of labor and childbirth. As it turns out, plenty!
Consider the following scenarios:
Women wishing to labor in the comfort of their home for as long as possible before heading out to the hospital.A little bit of background: I’m a fitness professional and I’m also trained as a doula (support person for the birthing woman). My third baby was born at home, accidentally. (Yes, I was one of those warned about a potential “precipitous” birth — that was an understatement!) I also co-authored the Coaching & Training Women Academy Pre- and Postnatal Coaching Certification, and I like to think I know a thing or two about meshing the worlds of birth and fitness.
Doulas are known for having wonderful tricks up our sleeves to make women’s birthing experience easier, better, and more in tune to their wishes. When financially and regionally available, we recommend pregnant women hire a doula!
There is some evidence to suggest women who have a doula present at the time of birth are less likely to experience a birth complication, are more likely to establish breastfeeding successfully, and have an overall better view of their birthing experience.3 Of course this isn’t always possible or accessible, and so we have some crafty ideas.
As fitness enthusiasts, most of us have some gym equipment at home. If you are an expectant mom, or you have an expectant mom in your life, this article will teach you what to use — and how to use it — during the process of labor and childbirth.
First, though, let’s take a look into an intrinsic component of labor and birth: rhythm.
Rhythm describes any kind of movement, breathing or sound pattern a laboring woman may find soothing or helpful in passing contractions. In birthing groups, this is sometimes referred to as “labor land,” i.e. the intimate mental zone a birthing woman can reach during labor.
Rhythm provides an anchor of sorts, something for the woman to focus on during the spike and intensity of sensations.
For most women, rhythm comes from a very instinctive and primitive part of themselves. They may not even realize they are doing it! For example, they may tap their hand on a table, rock side to side with each contraction, sway in a deep squat, or hum audibly as each contraction peaks. The repetition patterns of each woman’s rhythm can provide comfort, distraction or focus, and a sense of grounding.
Once a woman finds her pattern it tends to become a crucial part of her laboring experience. Regardless of how abstract or superstitious the concept of rhythm may sound to some, the reality is that logic and rational thought is hardly what rules a woman’s behavior during the intensity of labor.
A woman’s rhythm can be compared to the proverbial magic feather: it allows her to believe that “As long as I can do this, I can get through this next contraction.” In this sense, it is in her benefit and best interest that we facilitate and encourage for her found rhythm to continue throughout the process.
(As a side but very concerning note, this is but one important reason why the shackling of laboring inmates, still practiced in many U.S. prisons, should alarm and horrify us; it is barbaric to restrain a woman against what her body needs to do to birth her child, in addition to presenting a medical hazard for both mother and baby.4)
In my case in particular, during the birth of my second child my rhythm became pressing a hot water bottle against my belly with each contraction. There was a moment during which my doula took the bottle from me to replace the now lukewarm water and make it hot again. As I felt new contraction coming on, I experienced what could best be described as sheer panic: my safety anchor was gone!
Hearing the alarm in my voice she hurried back in time, but that moment has stayed with me clearly for years and I reflect back on it often — it demonstrates how strong is our pull, our instinct, our need to preserve what feels correct for us as we birth our babies.
How does all of the above tie into our topic at hand? Well, all of the following ideas are examples of ways in which birthing women can tap into their rhythm.
The Swiss ball allows for a variety of positions which may be beneficial for the laboring woman.
Sitting
A laboring woman may find comfort sitting on a large Swiss ball. Increased pressure and sensations on her bottom can make it very uncomfortable to sit on firmer surfaces. She may choose to sit upright, or lean forward resting her arms and head on a bed, the back of a chair, or her partner’s lap.
Bouncing
A slight bounce while sitting on the yoga ball may bring some relief to women during labor. This will depend entirely on how she’s feeling regarding feeling any pressure on her bottom.
Circling
The act of circling her hips while on the ball may help create her rhythm. The hips benefit also from the gyration, potentially loosening up or relaxing some.
Kneeling Forward
This position can feel very adequate at times. The woman can kneel on the floor and hug the yoga ball; here she can rock back and forth, allowing her hips to open if she’s keeping her knees wide apart.
The following techniques have been adapted from what midwives in Mexico have done for centuries with their rebozos (shawls) — utilizing a secured, long fabric for support of the birthing woman as she moves freely and follows her body’s needs. Suspension trainers are a good substitute.
Hinge
Some women will opt to go into a hinge position during contractions. Others may want to do it in between, to rest their back and/or keep the flow of motion going.
Deep Squat
The deep squat is arguably one of the most helpful positions for a birthing woman. The opening of the hips, along with the natural downward pull of gravity make a great combination in helping labor progress. It’s even better when a woman can feel more stable in her position by holding on to a suspension system. A partner holding her hands works as well, although a partner may get tired and need a break, which in turn could impact the woman’s sensations and experience.
Deep Lunge
Similar to the squat, a deep lunge — often a side lunge — can help open up the hips and offer some relief from contractions.
Keep in mind the lacrosse ball tends to be denser than the tennis ball, and thus its pressure may be more intense. This may be perfect for some women, but it will be too much for others for whom a tennis ball may be a better option.
Back Labor Pressure Point
Some women will experience what is called “back labor.” Back labor refers to intense sensations on the woman’s lower back, just above the tailbone. Using a tennis ball or a lacrosse ball to counteract the pressure felt on that particular area with each contraction can offer some release.
Massage
A gentle massage with rolling the ball over the birthing woman’s back may be welcome. However, plenty of women cannot stand the feeling of being touched at all, and others who welcomed the massage initially may refuse the touch as labor progresses. Both situations are normal, as labor can be an intensive process where certain stimuli can feel overwhelming.
Although this is not strictly gym equipment, we couldn’t pass the opportunity to mention the great benefits of the cheapest and most readily available form of fitness there is: walking.
Mobility during the early stages in labor is linked to reduced interventions, lowered chances of a C-section, and speedier deliveries.2 In a similar way, although potentially a little bit more challenging for some birthing women, is climbing stairs. Upright positions and plenty of movement ideally will be part of a pregnant woman’s laboring plan.
Numerous articles we own already for our fitness and wellness can double up as handy laboring tools. A variety of movements and positions will be beneficial to birthing women, and potentially have positive impact in her experience delivering her baby.
The post What Gym Equipment Can Be Used During Labor and Childbirth? appeared first on Girls Gone Strong.
Originally Posted At: https://breakingmuscle.com/feed/rss
I definitely want to give credit where credit is due for this exercise. I didn’t invent it but I did learn it from Kassem Hanson. It is a phenomenal triceps builder. When I saw him demo the exercise I thought, “That’s brilliant! Why didn’t I think of that?”
The exercise is deceptively simple, but there are a series of brilliant elements that come together to make it so effective.
Originally Posted At: https://breakingmuscle.com/feed/rss
Photo by Bev Childress of Fort Worth, Texas
http://www.marksdailyapple.com/
Question: “Can I eat fruit on a ketogenic diet?”
Answer: “Sure, if you want!”
I’m kidding, of course. I know why people ask this question. It’s because in the keto world fruit is a confusing, often contentious topic. You’ll sometimes see keto folks draw a hard line in the sand, saying that all fruits, or sometimes specific fruits, are “not allowed” on a ketogenic diet. I’ve written before about why I feel it’s inappropriate to label foods as “keto” or “not keto.” People need to consider their own goals, health, activity level, and food preferences when formulating their eating strategies.
Nevertheless, it’s true that it can be hard to figure out how to incorporate fruit into your keto diet. On the one hand, it’s “real” food: unprocessed, “whole,” and full of vitamins, minerals, fiber, and phytonutrients. It’s also Primal/paleo approved in moderation. On the other hand, the carbs in a typical serving of fruit can amount to a considerable chunk out of one’s daily carb allotment, especially for people who adhere to a very strict version of keto that only allows 20 to 30 grams of carbohydrate per day (as opposed to the Keto Reset Diet’s 50 gram per day suggestion).
So where does fruit fit for the average person following a Keto Reset Diet?
Sometimes you’ll hear someone say that keto-ers can’t eat fruit because they “don’t eat carbs.” They really mean that keto folks don’t eat sugar, which is still a gross oversimplification because keto people absolutely do eat carbs. If you’re eating according to the Keto Reset Diet, you’ll start by aiming for 50 grams of carbohydrates per day—perhaps somewhat less if you are dealing with type 2 diabetes or metabolic syndrome—with some wiggle room if most of your carbs come from above-ground veggies and avocados.
From the point of view of the Keto Reset, we want you to choose your carb sources from among those included on the Primal Blueprint Food Pyramid. That means no grains or added sugars, but eating nutrient-dense vegetables and, yes, even some fruit if you wish.
When picking the “best” fruits for keto, it comes down to how many carbs are in a serving. Higher carb fruits are going to be harder to incorporate into a keto diet while still allowing room for the liberal intake of vegetables and avocados encouraged in the Keto Reset.
The information below is taken from the Cronometer database. Make sure you pay attention to the serving size. I selected what seemed like reasonable servings of each by volume instead of weight (who knows what 100g of grapes looks like compared to 100g of watermelon?). I also provided the weight for reference, as well as the fiber content. The Keto Reset Diet does not recommend counting net carbs for fruit though.
Before getting to the data, note that this list omits foods like tomatoes and olives because that’s not what people mean when they ask about fruit.
Let’s also get two items out of the way that always appear on “keto approved fruits” lists:
Avocados: Is there any question about them being keto-friendly? So you know, one whole avocado (136 grams) has 12 grams of carbs (9 grams fiber), as well as 21 grams of fat.
Lemons: Most people aren’t eating lemons but juicing them, right? The juice from one whole lemon has 3 to 4 grams of carb (about 1 gram per tablespoon).
Now for the rest…
You can see why it is difficult to work fruit into a ketogenic diet, and also why blackberries and raspberries are the most often recommended fruit for keto-ers. Nevertheless, it’s possible.
Just for comparison, the 7 grams of carbs you “spend” on ½ cup of blackberries could also be allocated to any of the following:
Fructose is often demonized because it’s thought (incorrectly) that fructose uniquely contributes to de novo lipogenesis. As Mark has written previously, although fructose and glucose are metabolized differently in the body, it is probably splitting hairs to argue that one is more or less healthy than the other when they are considered in the context of one’s entire diet. And while reducing sugar intake has been shown to improve various health markers, this usually means cutting back on high fructose corn syrup and other added sugars, not eliminating a green apple and a serving of berries. If you’re eating a Primal-aligned ketogenic diet and are already limiting your total sugar intake, it’s probably not necessary to specifically avoid fructose that comes in the form of whole fruit.
That said, some of the GI disorders that are so common nowadays might be attributable at least in part to issues of fructose malabsorption. If you have been diagnosed with IBS or otherwise experience chronic GI symptoms, you might consider asking your doctor for a hydrogen breath test to detect fructose malabsorption. You can also try eliminating and then reintroducing fruit to see if it affects your symptoms.
If you’re avoiding fruit because you’re afraid to get knocked out of ketosis, remember that once you’re keto-adapted it’s unnecessary to stay in ketosis 100% of the time unless you’re using a therapeutic keto diet to treat a serious medical condition. Also, if there’s a fruit you especially want to include in your keto diet, you can also test your individual physiological response to it using a blood ketone meter.
A final word: When considering whether to add more fruit to your keto diet, ask yourself whether you’re still at a point where you would be better off abstaining in order to avoid triggering cravings for sweet foods. This is an n=1 situation. If you feel like some fruit would add to your general enjoyment of your keto way of eating, or you’re looking for ways to incorporate more Primal-approved carbs, go for it. If you’re still struggling to break the sugar habit, perhaps hold off for now, knowing you can always choose to add fruit later.
References:
The post Can I Eat Fruit On a Keto Diet? appeared first on Mark’s Daily Apple.
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