Health is better to walk fast

Walk every day is probably the most universal and repeated by all medical advice. It is the minimum criterion for considering that practice some exercise and, admittedly, many people have assumed as a healthy habit ... but only the weekend. Still much we use the car or other transport usually move in against the recommendations of devoting 30 minutes a day walking.

A very common question is whether the intensity or speed influence their correlation with health. And in the already mentioned on other occasions Copenhagen City Heart Study, which really is a compendium of several research studies, we can find some conclusion about it.

Specifically, in the Intensity versus duration of walking study, impact on mortality: the Copenhagen City Heart Study, concluded that there is a clear correlation between the reduction in mortality from any cause and the intensity with which you walk, reaching a reduced risk in half. However, the correlation with the shorter duration.

So you know what touches: No need to walk more, but his pace.

Does beer fattening? Its high glycemic index
Caloric intake is insufficient to determine whether a food aid slimming or unmeasured. The glycemic or IG index (GI) is a coefficient which provides supplementary and very important information on the subject, since it indicates the ability of a food to raise levels of glucose in the blood (and therefore is widely used in medicine related to diabetes). As explained in the book in detail and in this post summarizes this aspect is closely related to obesity because when our metabolism detected elevated levels of blood glucose, secretes high levels of the hormone insulin, which has many effects side. Among notably increased fat storage.

Proteins do not harm the kidneys

As the high-protein diets reappear from time to time (especially before the summer), this essential macronutrient has hung a few sambenitos repeated over and over again from the mouth of nutritionists and journalists shortly updated.

One of these litanies is that excess protein can damage the kidneys, but these diets whether we like it or not, the accusation is simply false. The origin of this fallacy is protein restriction to which it is subjected to some people with a particular type of renal dysfunction. Without going into details, it is true that there are cases where some people who have a serious illness kidney are advised to eat low protein, to reduce the work they must do. But that does not mean that someone with normal kidneys should do the same. Also someone with a serious back pain is encouraged to rest and stop for a while their fitness routines and cycling. Does that mean that the fitness and cycling are bad for your back? No, on the contrary.

Anyway, beyond theories, science is little room for debate on this issue. There have been many studies on the subject and has never been observed that proteins adversely affect the kidneys. The most recent was published this week in the Clinical Journal of the American Society of Nephrology, entitled Comparative Effects of Low-Carbohydrate High-Protein Versus Low-Fat Diets on the Kidney, in addition to weight loss and other factors , the renal function of two groups of obese people, one of them with a diet low in protein and one with a high protein, for two years was compared. And nobody had any kidney problems.

So when you play this mantra as an argument to criticize the high protein diets, know who says it is not documented for years. Or maybe I will because I have other hidden agendas.

New York Giants and the ban on soft drinks

These days has been news that Michael Bloomberg, mayor of New York, is considering to ban soft drinks giant, as a measure to prevent obesity. And several associations have already responded that they need is a mayor, not a nanny.

Unfortunately, when the political stakes, proposals and counterproposals are not based on common sense or science, but party interests. But what Bloomberg proposes seems right because, unfortunately, I think a lot of people if you need a babysitter when it comes to nutrition. His proposal could be a way to raise awareness that these cubes are taken regularly crap. A refreshment of the news refers contains almost half a liter of liquid, that is, we would be putting us under his belt about 50 grams of sugar. Specifically shaped fructose corn syrup if you live in New York. The equivalent of ten sugar cubes. So drink it is at least childish. Perhaps even foolish. Not me, they say studies like this that fructose consumption associated with increased risk of cardiovascular disease.

The downside of this decision is that probably end as when sodas American schools were eliminated. In that case the same manufacturers allowed to replace their juices, which have little juice are crap and contain the same amount of sugar as soda. Almost certainly in this case how to continue selling their products in one way or another they are also sought.
More evidence that high total cholesterol does not have to be dangerous
As I said previously in other articles and as also detailed in the book "What the science says ... diet" is incessant dripping studies questioning the recommended ranges of total cholesterol still used as a reference in preventive blood analyzes. Normally doctors are cured in health and meet these ranges to the letter, alerting as the value is greater than 200 mg / dl and urging us to change our diet to reduce it. And in the worst case we come to recommend eating less food with cholesterol, which does not usually used only to desbaratarnos diet because dietary cholesterol rarely affects blood cholesterol, as has been demonstrated in numerous studies.

A recent and powerful study reconfirms this mess, "Is the use of cholesterol in mortality risk algorithms in clinical guidelines valid? Ten years prospective data from the Norwegian HUNT 2 study." In this case it has been done in Norway, tracking more than 50,000 people for ten years and has analyzed the total mortality and cardiovascular disease mortality. The conclusions are similar in all cases and clearly indicate that the range and criteria should be modified or even radically rethink.

Specifically, the results indicate that in the case of men, the sections of lower risk (ie safer) is aproximately located between 200 and 230 mg / dl and in women the result is even more radical and contrary to the accepted to date: At higher values ​​of total cholesterol, lower risk. In the next picture you can see a graphical representation of risk in the case of total mortality, extracted from the study itself (in blue for men and red on the
women):
No link between the meat and pancreatic cancer
Again another great review draws conclusions toppling entrenched myths. "Meat and fish consumption and risk of pancreatic cancer - results from the European prospective investigation into cancer and nutrition," a review of  http://kampung-herbal.com/obat-herbal-asam-urat/ nearly half a million people recruited from ten different countries and observed for years to analyze the possible correlation between meat consumption red, processed meat and pancreatic cancer.

And the meat has emerged unscathed. It has not been found that increased consumption relating to this type of cancer. The most surprising thing is that, unlike in many other studies, found themselves link between cancer and the white meat or poultry.

 Summary of nutritional information for buyers ebook
Enough buyers of the digital version of the book "What the science says ... diet" have given me the trouble to consult the tables of nutritional information on its book reader or ereader. Indeed, ebooks are great for reading, but are not exactly comfortable if we want to consult frequently.

For anyone who has acquired the book in this format, I have compiled all these tables in pdf and any content tip: The food pyramid and a model of weekly menu planning. There are eight pages in pdf, manageable and practical format.

You can get it by asking for an email to loquedicelacienciaparadelgazar (at) gmail.com, with a copy of proof of purchase of the ebook.

What's behind the perfect bodies: Bigger, Stronger, Faster

Posts to watch videos and documentaries, on to another. In this case on marble pectorals, biceps breaking shirts, perfect abs ... bodies like Stallone or Schwarzenegger, bodies change in a few years or even months to become impressive and perfect machines. We may think that the trick is genetics, personal trainers or Hollywood magic recipes, but the reality is far less exciting.

In 2008 Chris Bell made a documentary about the world of muscle and steroids which has already become a classic, Bigger, Stronger and Faster, based on recent experiences, family, acquaintances and various popular characters in the world of cinema , bodybuilding and sports elite.

 Rebook fines for their shoes slimming

Not bad to have fined for making false advertising Rebook your shoes, saying that tone nosecuanto more and transform the fat into muscle (which is physically impossible), as discussed in this video. But I fear the effect, as usual, will be exactly the opposite: a lot of free publicity. The marketing must be delighted.

And I find that the complaint has prospered by being the Rebook involved. To see when we see something similar in other areas, such as the quack slimming products, maintain the line, strengthen immunity, improve memory or rejuvenate the skin. Also all lie as villains.

The Weight of the Nation, review and comments. A missed opportunity

The summary of my views on the documentary The Weight of the Nation, the fashion documentary on obesity, is in the title of the post: a missed opportunity (here are the links to view it). It seems a great shame that so many have dedicated resources to make a documentary over four hours and have been left out many important ideas on weight loss and weight loss. And those that are included have left a bittersweet taste. I wonder what someone with obesity after seeing the view. Would it has become clear what you have to do to lose weight?


The film is well done. I mean, well produced. It shows that have provided resources and the bet was important. Such initiatives are always recommended to see, though not entirely agree with the result. Not that this is entirely my case, but the truth is that I could not tell what I weighed more: If what I liked or what less.

Come on, get wet.

So if I liked

    The testimonies, some impressive. Maybe there was too morbid, but they can help skeptics to appreciate the suffering and problems of people with obesity.
    The health consequences. They show in detail the medical problems that can go as far overweight.
    Awareness of children. Childhood obesity is a major blunder to be avoided at all costs and make clear.
    The optimistic ending. Although they do with styling that other countries do not understand very well for being too American, the last chapter conveys a rather optimistic message.
    It points directly to some of the culprits: Soft drinks, juices, breakfast cereals and hyper-processed foods, supported by unscrupulous marketing.

What he did not like

    Confusion about weight loss solutions. There are few precise instructions and there, especially presented in the second part, are not clear, too focused on psychological aspects, calories and portions.
    Do not fail to teach anything about nutrition and metabolism and especially important not to blame other states, the other refined carbohydrates.
    The contradictions with exercise. Leave several doctors saying that losing weight by exercising is very difficult, but then spend much time trying to convince us that we must do so. Or teach a construction company in which workers move a lot and are very active ... but a lot of them are obese.
    Some topics unfortunate, but thermodynamically certain therapeutically useless: Phrases like "a calorie is a calorie" and "what to do Escomer less and spend more" left over from the worst of the documentary.
    We are told that the NIH (Department of Health) is dedicating 800 million a year in research on obesity, but why not tell what is being achieved? What recent studies say? What advanced and interesting projects are underway?

In short, light and shadow. A nice try, but the mistakes of the past decades are committed. That said, a poorly exploited opportunity.

Impressive study on fats and cardiovascular disease

Cochrane Collaboration is the most important and powerful scientific initiative in the world to review medical studies and concrete conclusions based on an enormous amount of data. Reference is that all experts, researchers and doctors use as the most reliable of all the existing source. One of its main tasks is to make major revisions of medical studies of specific topics, selecting the most reliable and rigorous studies and analyzing the results with powerful statistical tools.

Well, recently published Cochrane impressive on reducing fats and cardiovascular disease, "Reduced or modified dietary fat for preventative cardiovascular disease", which has no waste. It includes analysis of 48 of the most rigorous studies in recent years, tracking tens of thousands. PubMed is the summary of this link and complete document (over 200 pages!) In this one. And reading the dense and detailed report in its entirety, the main conclusions that I would highlight is the following, depending on the different possible strategies:

Fat reduction

- No clear evidence of lower mortality rates in cardiovascular disease, cancer or diabetes in low-fat diets.
- Low-fat diets are associated with a modest reduction in weight, body mass index (BMI), total cholesterol and LDL. However, no values ​​vary blood pressure, HDL and triglyceride.
- No clear evidence of fewer cardiovascular events in low-fat diets.

Replacing saturated fats with other "healthier"

- No clear evidence of a lower mortality in the diets replacing saturated fats with others.
- Diets replacing saturated fats with other associated with a modest reduction in total cholesterol and triglycerides. There have changes in the levels of weight, BMI, LDL and HDL ..
- Diets that replace other saturated fats are associated with an increased risk of cancer death.

Reducing saturated fats + substitution by other "healthier"

- No clear evidence of improved mortality rates in cardiovascular disease, cancer or diabetes diets that combine a reduction of saturated fats and replacing them by other fats.
- Diets that combine a reduction of saturated fats and replacing them by www.kampung-herbal.com  other fats, are associated with a modest reduction in total cholesterol LDL and triglycerides. In contrast, no changes were observed in HDL and BMI.

Furthermore generally

- Diets reduction and / or replacement of saturated fat are associated with a small reduction in the number of total cardiovascular events, but not to any particular event. However, there is no clear evidence to present some improvement in mortality.

The findings do not require further comment. In my opinion, the review authors are even too conservative in their own final conclusions, recommending a reduction in saturated fat, having said quite literally what I wrote above. And in view of the existing scientific evidence, I think we should reconsider whether its demonization over the years has served to something or has backfired. At best, we might be inclined to moderation, but never rejection that we have instilled obsessively.

By the way, this study, the largest to date of the issue, should not be compulsory reading for all physicians, nutritionists and the like?
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A study casts doubt on the role of HDL in cardiovascular disease

The nutrition pyramid "What the science says ... slimming"
In the book "What the science says diet ..." you talk about the food pyramid or most famous and popular food, which in 1992 designed the US Department of Agriculture and is partly responsible for the obesity epidemic in recent decades. Keep in mind much of the population and attempts to replace it have been many and varied, without much success.

Lest it be said that we do not try, I present the exclusive first version of the food pyramid consistent with the fundamental ideas of the book.

Eye, unlike other pyramids, with each recommended food types represented by an image portions are indicated. For example, 4-5 servings of fish per week are recommended, other white meat 4-5 and 4-5 whole food.

All suggestions and comments are welcome.

 "What the science says ... diet" among the Top 100 on Amazon Kindle
A couple of months since I put the book on Amazon Kindle, the low entered the Top 100 paid Kindle (has another free Kindle Top 100) and since then it has remained there. Not bad, considering that there are hundreds of thousands of books in the database of Amazon Kindle!

I just want to take this opportunity to thank all those who have purchased, many for their great suggestions and some for their generous and positive comments (for now, all 5 star!) On Amazon.

All this encourages me to constantly improve it and keep looking and interpreting information that may be useful to anyone who has weight problems. We sincerely thank you all!

Is it really necessary to eat all the food groups?

We will have probably heard many times: "Do not stop eating any of the food groups, all are necessary." A phrase that appeals to fear, that sounds like we're actually depriving your body of an essential macronutrient.

Needless to say this phrase used especially those who want to criticize the low or very low carbohydrate diets. They want to convey is that if we eat something bad carbohydrates we will, because we are eliminating one of the three major food groups (along with proteins and fats).

First, we should clarify that that there are three major food groups, also called macronutrients, is but one of our classification based on the chemical composition and the amount you usually eat. We could classify otherwise, subdividing the types of carbohydrates or fats, including micronutrients, or alcohol, and even water.

Secondly, there are only a macronutrient medically which can be dispensed completely without suffering any pathology almost immediately: carbohydrates. You can try to look at any book on medicine, but will not find it. But if we do not eat any fat or protein, we will fall ill within days.

Third, the foods that nature has given us for eons carbohydrates are vegetables and fruits. No more, until agriculture was first used extensively less than five thousand years ago. Most modern diets that restrict carbohydrates not relate to vegetables and fruits not. Why then has to be now need to eat cereals, pasta, bread or rice? Luckily, not all bad news. Agriculture and civilization if we have brought some carbohydrate foods that have proven to be healthy and have no undesirable side effects of the above: Legumes and whole foods, that is, the low glycemic index. Because the terminology of "simple carbohydrates or complex" to be heard often makes sense chemically but nutritionally it for very little. The glycemic index, which indicates the rate of absorption is the factor that really gives valuable information about your behavior on our digestive system. The smaller this value, the slower and less absorption peaks of glucose and insulin have in our bloodstream.

And finally, as I explain in the book "What the science says ... diet": Is there any scientific evidence that stop eating refined carbohydrates rapidly absorbed or unhealthy? No. And some that seem to indicate otherwise? Well enough ... This has been the theory, let's test:

Studies linking refined carbohydrates with diseases or disadvantages:

- Low-Carbohydrate-Diet Score and the Risk of Coronary Heart Disease in Women (2006)
- White rice consumption and risk of type 2 diabetes: meta-analysis and systematic review (2012)
- Carbohydrate nutrition is Associated With the 5-year incidence of chronic kidney disease (2011)
- Long-term effects of a lifestyle intervention on weight and cardiovascular risk factors in Individuals with type 2 diabetes mellitus

Studies finding health benefits for low-glycemic foods:

- Glycemic index and glycemic load are Associated With Some cardiovascular risk factors Participants Among the PREMIER study (2012).
- Dietary glycemic load and glycemic index and risk of coronary heart disease and stroke in Dutch men and women: the EPIC-MORGEN study (2011).
- Glycemic index, glycemic load, and chronic disease risk - a meta-analysis of observational studies (2008).

So when you play that all food groups are needed, remember that vegetables and fruits, even with legumes and whole foods from time to time, you can eat all the carbohydrates you need and the format in which your metabolism is designed to assimilate perfectly. The rest are at best optional. But not necessary.
The Weight of the Nation, online and with subtitles in Spanish
These are the links to the fashion documentary on obesity released in the US yesterday, "The Weight of the Nation" (The Weight of the Nation):

First part: Consequences
Part Two: Options
Part Three: Children in crisis
Part Four: Challenges

To see subtitles in Spanish, you have to move the mouse over the video and when you leave the control bar (bottom right) click on settings and activate the subtitles.

In short, I will write my comments and views on the documentary.

Update: It seems that the server HBO has collapsed, because there is no way to go fluid video. Also the four parts on YouTube, but in English without subtitles (except the first).

Antidieta o Carrá. The scam diets dissociated

Dissociated diets are very popular and his followers claim that eating certain food groups separately losing weight. For example, unmixed carbohydrates and proteins in the same intake. The theory has become so popular that there are dozens of books based on it. The Antidieta is one of the most popular and even Rafaella Carra has dissociated his method.

Which they catapulted these ideas were definitely marriage Diamond, the authors of Fit for Life (translated in Spain The Antidieta), which have literally covered with his book. In this link you can see Harvey in a recent interview, a little run down, which says its lack of health not due to lack of efficacy of their methods, but that is seriously affected Vietnam Agent Orange. Well, okay.

His book, The Antidieta.es written in true "Yankee self-help" style, totally full of falsehoods. The Diamond is based on principles extravagant over a hundred years ago by alternative practitioners who thought all medicines are poison. To justify their recommendations to eat foods separated, provide arguments that sloppily mixed different concepts: that if the acidic or basic environment digestion, if the "natural cycles" and preferred times our body to transform food ...

Obviously, neither of these concepts is no modern handbook of physiology, endocrinology and metabolism simply because they are fallacies, ie, true statements that sound scientific but are outrageous. Because no one has ever shown. The explanations given are often riddled with errors and often include the usual verbiage of pseudoscientific language, to give certain cachet to what they say and also to harness the power that always produces put a little fear: that if energy if essences, which if toxic fattening us if the food is rotting in the body rather than digest ... Not to mention the ridiculous examples and analogies that if animals in nature eat much healthier than us (of course, why die kicked by parasites, digestive infections and malnutrition), if there are civilizations that live over a hundred years ...

As expected, the scientific references that include all of these books are very few, if not nil. And there are pitiful. Most are very old, many decades ago and impossible to find anywhere. Usually peripheral issues (eating vegetables, meat), never include any reference rigorous and proven to show that eating foods dissociated serve to lose weight.

Such a study would be very simple to do. It suffices to divide people into two groups and give them to eat the same foods at both, but one of them dissociated and the other not. This is what was done in this study published in the International Journal of Obesity in 2000 "Similarweight loss With low-energy food combining or balanced diets", to my knowledge, the only study fairly serious about it, and the result It was as expected: Those who ate dissociated did not obtain any significant advantage over those who did not. The Diamond, despite having made millions, have not promoted any study to solidify his method. They neither never do, of course.

As with most miraculous methods, there are people who try and lose weight in the short term. The famous "works for me". If all "works for me" of all diets worked, redundant, obesity would be gone forever. In this case the initial weight loss is perfectly logical, since in addition to dissociate require restricting enough food: meat, sweets, flour, fat ... And of course, do work well, at least for a while. But not dissociate, of course.

This diet, rather than the group of "miracle diets", is the "diet scam".

Note: This post was originally publiclado on the author's blog "The blog Sentinel"

Every Thing You Need To Know About Cleansing Your Colon

Cleansing Your Colon They are essential to split down food particles so they can be utilized for energy. This consists of whole grains, veggies, beans and fruit. The Paleo diet for Crossfit exercises make total feeling. A mind is a terrible thing to waste - or lose. Enzymes are proteins though, and they have a very specific three-dimensional construction in area. It separates us from the "lower" animals on this planet. If you have experienced digestive issues in the past, it is more because of to lack of digestive enzymes (DE) and probiotics. These are normally current in your physique and can also be found in the food products you consume. If you consider curds as an instance, it has a lot of probiotics or the friendly bacteria needed for good intestine health. These assist to split the meals you consume and offer your body the important nutrient it requirements.
Both MD's and PhD's are "educationally handicapped". At least fifty percent of what they discovered in college is at minimum partly untrue, but they are "programmed" to follow it because of their education. Oh nicely, it was the exact same in the Middle Ages, and even recently (in background), any doctor who didn't bleed his individuals was called a quack. Searching at the background of medication, you'll find that; practically all-major developments in medical science were done by a doctor who was called a quack by his contemporaries. I'm proud to have been known as a quack. I'm in excellent business! There's also a twist to it as well simply because as soon as this Barrett's oesophagus situation exists quite frequently the pain will subside. That doesn't however imply that the acid is not still splashing back. Just simply because you can't really feel the discomfort doesn't mean that harm isn't nonetheless becoming carried out. What causes pimples is much much more deep than that. It was pretty difficult for me to think that meals caused pimples. I'd appear at numerous physician websites and this kind of.they all said that meals and acne relationship is a myth.

 What I've discovered out, nevertheless, is a little different. A magic formula for half of its history, the grapefruit juice diet plan was one of the initial 5 htp dosage fads. When the fitness trend swept the country in the 1970s and eighties, it grew to become a popular weight loss program. Of course, there was still no evidence that the grapefruit contained a magical fat-burning enzyme. Does it truly work? Dairy. If you are suffering from constipation, keeping a meals diary can be a good way to keep track of the kinds of meals you are eating. This way, you can check the food you ate the other day if you are encountering from constipation these days. These statements have not been evaluated by the Food and Drug Administration. This product is not meant to diagnose, treat, cure, or prevent any disease.

Losing Weight With The Acai Berry Diet - Whats The Buzz About?

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