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Top 5 Fitness Myths

top5FitnessMyths
 
There are a handful of fitness myths that have been around forever, regardless of how much scientific research there is to refute them. I believe that human nature is partly to blame – people tend to believe that which supports their own personal biases. The unfortunate downside to subscribing to these myths is that they can prevent you from being the getting the most from your fitness routine. Here are five of the top offenders:
 
Myth 1: People Who Exercise Frequently Can Eat Whatever They Want
Oh, if this were only true. One need to simply take a look around the gym to realize this is not the case. Fitness clubs are filled with people who exercise almost every day, yet they just can’t seem to lose weight. It comes down to simple math: It can be easier to keep 500 calories out of your mouth than it is to burn it off. Sure, exercise is a big part of the equation, but it is by no means a license to eat whatever you want.
 
Myth 2: If I Stop Working Out, My Muscle Will Turn to Fat
This myth, often the result of people witnessing professional athletes lose their physiques and gain weight after retiring from their respective sports, is easily refuted by basic physiology. A fat cell is a fat cell and a muscle cell is a muscle cell. One cannot turn into the other. The reason these athletes gain weight is the same as for everyone else: decreased activity and increased caloric intake
This is what it takes a 68 Kg person to burn approximately 100 calories :
Workouts:
Biking: 23 minutes of casual cycling
Cardio dance class: 15 minutes
Elliptical: 8 minutes
Jumping rope: 9 minutes at a moderate intensity
Lifting weights, vigorously: 15 minutes
Pilates: 24 minutes
Rowing machine: 13 minutes
Running stairs: 6 minutes
Running: 9 minutes of running at a 6 mph pace
Swimming: 15 minutes moderate intensity
Walking stairs: 11 minutes
Walking: 20 minutes of walking at a 3 mph pace
Water aerobics: 23 minutes
Yoga: 20 minutes
Zumba: 11 minutes
 
Sports and Leisure Activities:
Basketball, shooting hoops: 20 minutes
Bowling: 30 minutes
Dancing around living room: 20 minutes
Darts: 35 minutes
Golfing, carrying clubs: 15 minutes
Ice skating, moderate: 18 minutes
Kickball: 13 minutes
Mini golf or driving range: 30 minutes
Playing catch with a football: 35 minutes
Playing Frisbee: 30 minutes
Playing soccer, casual: 13 minutes
Skiing,downhill: 10 minutes
Softball or baseball: 18 minutes
Tennis (doubles): 21 minutes
Tennis (singles): 15 minutes
Treading water, moderate effort: 23 minutes
Volleyball, recreational: 26 minutes
Water skiing: 15 minutes
 
Yard Work:
Mowing the lawn: 20 minutes
Painting house: 18 minutes
Raking leaves: 23 minutes
Shovelling snow: 15 minutes
Washing the car: 20 minutes
Weeding the garden: 18 minutes
Everyday Activities:
Carrying an infant: 24 minutes
Cleaning, moderate effort: 26 minutes
Cooking: 34 minutes
Doing dishes: 40 minutes
Mopping the floor: 20 minutes
Playing with children: 23 minutes
Pushing a stroller: 35 minutes
Rearranging furniture: 14 minutes
Shopping: 38 minutes
Sweeping: 23 minutes
Walking the dog, 26 minutes
 
Myth 3: To See Results You Must Exercise Continuously For an Hour
Out of these 5 myths, this one is probably the most detrimental to the masses. The number one reason people cite for failing to exercise is lack of time. Many believe that, if you don’t allocate thirty to sixty minutes to work out, then it’s not worth doing at all.  Research suggests that three ten-minute bouts of exercise have the same benefits as one thirty-minute session. There is even some new research into the value of “micro-workouts,” bouts of exercise as short as sixty seconds, may help to support cardiovascular health.
 
Myth 4: Lifting Weights Will Make You Too Bulky
Many athletes avoided strength training for decades, believing that increased muscle size would inhibit movement and lead to decreased performance. The conventional wisdom was that lifting weights would be detrimental and building muscle was to be avoided. Many people still believe this to be the case. Today professional athletes in many different sports engage in some form of strength training to both support performance as well as help decrease the chance of injury. Many also add stretching into their routines to help maintain flexibility.
 
Myth 5: Women Should Lift Light Weights to Avoid Getting “Bulky”
It has been my experience that the fear of building “bulk” is one of the primary reasons far too many women either avoid lifting weights completely, or, if they do strength train, choose weights that are too light. Both need to change. The “overload principle” of strength training posits that to “change” a muscle you must adequately challenge it. Thus, choosing weights that are too light will not elicit meaningful adaptations. Lifting appropriately challenging weights, however, may confer a number of benefits including increased bone density, increased functional strength and an increase in muscle.
 
So, seek out information from reputable sources, ones who support their positions with peer-reviewed scientific studies.

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Can Arachidonic Acid (ARA) work as a Bodybuilding supplement?

Effects of Arachidonic Acid Supplementation on Acute Anabolic Signaling and Chronic Functional Performance and Body Composition Adaptations
Eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA) are the superstars of the essential fatty acid world, and are found primarily in fish and seafood. A tremendous amount of research has investigated the impact of these fatty acids on health and exercise performance. They have been previously discussed in ERD #12 for their potential beneficial role in increasing strength and muscle protein synthesis.
Arachidonic1
Less researched is arachidonic acid (ARA, depicted in Figure 1), the omega-6 cousin to EPA that the body synthesizes from linoleic acid, the plant-based omega-6 found in nuts, seeds, and their oils. It can also be obtained in the diet from meat and eggs, albeit in small amounts.
Despite its lesser-known presence in the nutrition world, ARA is an incredibly important and prominent fatty acid in cell membranes. It is found at a level comparable to that of DHA in neural membranes, including in the brain, where it comprises 10-12% of total fatty acids. In skeletal muscle, ARA has been found to make up 15-17% of total fatty acids.
The body relies on ARA for inflammation, a normal and necessary immune response to repair damaged tissue. Specifically, ARA is the precursor to various leukotrienes, prostaglandins, and thromboxanes, collectively known as eicosanoids. While the majority of ARA-derived eicosanoids act to promote inflammation, some also act to resolve it (i.e., are anti-inflammatory).
Scientists hypothesize that ARA plays a central role in the adaptive response to strength training. After all, strength training causes an acute inflammatory response that’s necessary to build bigger muscles. For instance, two prostaglandins produced from ARA are PGE2 and PGF2α. Test tube studies performed with skeletal muscle fibers indicate that PGE2 increases protein breakdown while PGF2α stimulates protein synthesis. Other test tube studies have also found PGF2α to increaseskeletal muscle fiber growth.
In support of these test tube findings, research in young adults has shown that consuming non-steroidal anti-inflammatory drugs (NSAIDs) after exercise blunts the normal increase in muscle protein synthesis through suppressing the normal increase in PGF2α. In contrast, administration of NSAIDs to older adults has been shown to enhance strength and size gains in response to resistance training by suppressing other forms of inflammation in addition to the beneficial PGF2α. Regardless of outcome, this research does clearly indicate a role of ARA-derived prostaglandins in the adaptive response to exercise.
Arachidonic2
If blunting ARA-derived prostaglandin formation attenuates adaptations to resistance training in young adults, then perhaps the reverse is also true (as shown in Figure 2)—that increasing prostaglandin formation enhances adaptations to resistance training. Supplementation with ARAincreases the ARA content of serum phospholipids. This increased availability is associated with increased prostaglandin formation. Accordingly, the current study was designed to examine whether ARA supplementation affected body composition and muscle function in strength-training individuals. This study also used rats to evaluate the effect of ARA supplementation on anabolic signaling mechanisms.

Arachidonic acid is an omega-6 polyunsaturated fatty acid synthesized in the body from linoleic acid and consumed in the diet from meat and eggs. The body relies on ARA to promote and help resolve inflammation, and some research suggests that blunting ARA-derived inflammation may attenuate skeletal muscle adaptation to resistance training in young adults. This study sought to test the opposite—whether ARA supplementation would enhance adaptations to resistance training.

Who and what was studied?

Arachidonic3
This study included two phases. Phase 1 is shown in Figure 3. It constituted an eight-week, double-blind, randomized, placebo-controlled trial involving 30 healthy, young males with a minimum of two years of strength training experience. Each participant was randomly assigned to consume two soft gels containing 1.5 grams total of ARA or placebo (corn oil). Instructions were given to maintain usual dietary habits and consume the soft gels about 45 minutes before training sessions, or whenever convenient on non-training days. Compliance via pill count was above 99% in both groups.
The supervised strength training program was performed three times per week on alternating days. Monday was lower body (leg press, leg extension, leg curls, and hyperextensions), Wednesday was back and biceps (bent over rows, lat pulldown, and barbell curls), and Friday was chest, shoulders, and triceps (bench press, military press, skull crushers, and barbell shrugs). Each exercise was performed for four sets of eight to 12 repetitions, and the weight was increased when a given weight could be lifted 8-12 times for all four sets with proper form. Participants were allowed to rest for two minutes between sets and three minutes between exercises. Repetitions were performed with a 3:1 concentric to eccentric tempo.
Before and about 48 hours after the last training session, participants were assessed for body composition via DXA scan, muscle thickness of the vastus lateralis (a muscle of the quadriceps), muscle strength (one rep-max bench press and leg press), and muscle power (cycle ergometer Wingate test).
Phase 2 of this study was an eight-day experiment involving rats who were fed once daily with either 1.2 milliliters of tap water or 44 milligrams of ARA dissolved in 1 milliliter of tap water. This dose of ARA is roughly equal to that used in phase 1 based on species conversion calculations. After eight days, the rats were subjected to electrical stimulation of one of their hind legs in order to mimic an acute strength-training stimulus (the other leg served as a control). Therefore, there were four groups: exercise or no exercise, plus either ARA or placebo. Anabolic and inflammatory signaling of the hind leg muscle tissue was analyzed three hours following exercise stimulation.
Partial funding for this study came from Molecular Nutrition, a company that holds the patent for and currently markets the ARA supplement used in the study, called X-Factor Advanced.

Resistance-trained males underwent an eight-week resistance training program while supplementing 1.5 grams per day of ARA or corn oil placebo. Body composition, muscle strength, and muscle power were assessed before and after the intervention. Additionally, rats were fed either plain water or ARA dissolved in water for eight days, and then had their right hind leg subjected to electrical stimulation to mimic strength training. After that, muscle tissue from both legs was analyzed for anabolic and inflammatory signals.

What were the findings?

Lean body mass significantly increased in the ARA group only (+1.6 kilograms; 3%), with almost no change in the placebo group. Similarly, while both groups significantly increased muscle thickness compared to baseline, the increase was marginally greater in the ARA group (8% vs. 4% increase; p=0.08). Neither group showed a significant change or difference from one another in fat mass.
Leg press 1RM was significantly increased in both groups without significant difference between them. In contrast, bench press 1RM (+8.7%), Wingate peak power (+12.7%), and average peak power (+13.2%) significantly increased in the ARA group only, leading to a significant difference in performance compared to the placebo group, which experienced no significant changes. When bench press and leg press 1RMs were combined to represent total-body strength, only the ARA group showed a significant increase.
The rat experiment revealed numerous significant changes from baseline in anabolic and catabolic signaling pathways, muscle protein synthesis, inflammatory gene expression, and muscle tissue gene expression. However, only two of these were significantly different between the ARA and control groups. The first was a significantly greater reduction in AMPK activation when ARA was combined with exercise as compared to the other three groups. The second was a significantly greater activation of GSK-3β (glycogen synthase kinase 3 beta) in the non-exercised leg ARA group, as well as a significantly greater reduction in GSK-3β after exercise.

ARA supplementation led to significantly greater increases in lean body mass, bench press 1RM, and power output than placebo. The rat experiment showed that ARA led to a significant reduction in AMPK and GSK-3β activation when ARA was combined with exercise as compared to the other groups. Other markers of anabolism and catabolism were not affected by ARA treatment, although they were affected by exercise.

What does the study really tell us?

The primary findings of this study were that eight weeks of ARA supplementation in combination with a resistance training program lead to significantly greater increases in lean body mass, bench press strength, and muscle power output than placebo in young, strength-trained men.
These findings are somewhat in contrast to previous research. The only other study to date investigating the effect of ARA supplementation on resistance-trained young men found that consuming one gram per day of ARA significantly increased Wingate peak power output by about 13% compared to placebo, but had no effect on changes in body composition or strength. There are important methodological differences between this and the current study that may explain why no effect on strength and body composition was observed.
Both studies recruited young men with strength training experience and had them undergo a resistance training program while supplementing ARA or placebo for about eight weeks. However, the dose in the current study was 1.5 grams per day compared to one gram per day in the previous research. Additionally, the previous study used a split-body linear periodization routine performed four days per week, which meant that each major muscle group was being trained more frequently (twice vs. once per week) with greater volume (six vs. four total weekly sets). Finally, the previous study used food logs to ensure that the participants were consuming at least two grams per kilogram bodyweight of protein daily, whereas the current study did not control for or monitor dietary intake.
It is difficult to conclude that ARA has beneficial effects on body composition and strength in light of the conflicting evidence between these two studies. What was the rationale for the resistance training program used in this study, as opposed to the previous study? And why would this study not ensure adequate protein intake, or at the very least monitor dietary intake? Although the fact that Molecular Nutrition funded both studies doesn’t at all invalidate the results, it’s possible for a follow-up study to have a slightly different study design and thus have increased chances of finding a significant. The first study didn’t show as promising results, and unfortunately it isn’t known which study characteristics might affect the eventual outcomes.
Of note, the authors of the current study note in their discussion that “the training in the current study was intentionally stagnated (e.g. non-periodized regimen) in order to induce a training plateau in those strength-trained males.” Additionally, it’s widely agreed upon that a protein intake of 1.2-2.2 g/kg bodyweight is necessary to allow adaptation to training for individuals at or above their energy needs (Phillips et al; Tarnopolsky; Phillips & Van Loon; ISSN & ACSM position stands). However, requirements may increase to 2-3 g/kg to offset the loss of muscle mass when the athlete is in a caloric deficit. Without controlling for dietary intake, we have no idea what the protein requirements to optimize muscle growth were for the participants, and the possibility remains that dietary differences in both protein and calories had an effect on the increased LBM with ARA supplementation.
Future research will be needed to investigate if 1.5 grams per day of ARA also has benefit when the participants are known to be consuming adequate protein and undergoing a periodized resistance training program designed to promote muscle growth.
Muscle power output appeared to benefit from ARA supplementation in the current and previous research. The mechanism for this finding remains to be determined. It is possible that ARA modulates neuromuscular signaling through its incorporation into cell membranes, similar to EPA and DHA as discussed in ERD #12. At least one study supports the notion that ARA increases neurotransmitter firing from nerve cells. More research investigating why ARA supplementation increases muscle power output is warranted.
The rat experiment found largely null findings with regard to the effects of ARA supplementation on anabolic and catabolic signaling pathways, muscle protein synthesis, inflammatory gene expression, and muscle tissue gene expression. Additionally, the previously mentioned trial found no significant effect of ARA supplementation on muscle protein content or gene expression, supporting the findings of the current study.
Nonetheless, a significant baseline elevation was observed in GSK-3β with ARA supplementation. GSK-3β was originally named for its ability to inhibit glycogen synthesis and regulate glucose metabolism, but recent evidence suggests it also plays an important role in cell signaling, cell division and growth, and cell death. How ARA increased GSK-3β remains to be determined, as do the short- and long-term consequences of such an elevation. Notably, some evidence has found elevated GSK-3β in the skeletal muscle of persons with type-2 diabetes and insulin resistance. Similarly, selective inhibition of GSK-3β improves insulin action and glucose uptake into skeletal muscle tissue.
ARA supplementation also significantly reduced AMPK activation when combined with exercise. It is well-known that AMPK activates in response to a deprivation of cellular energy, leading to, among other things, a reduction in protein synthesis and inhibition of the anabolic mTOR pathway. Again, the implications of this finding remain unknown, although it is plausible that this played a role in the significantly greater lean body mass observed with ARA supplementation. Still, there were no significant differences in other anabolic signaling pathways.

This study tells us that young men with resistance training experience may benefit from ARA supplementation through increased lean body mass, muscular strength, and muscular power. However, with only a single other study conducted to date investigating these outcomes with regard to ARA supplementation, drawing firm conclusions is difficult, especially because the other study found a benefit for muscular power only, and not body composition or muscular strength.

The big picture

It is well established that an imbalanced intake of omega-6 and omega-3 fatty acids is associatedwith many chronic diseases that have an underlying inflammatory component, such as obesity and cardiovascular disease. It has been estimated that humans evolved eating a diet containing a 4:1 to 1:1 ratio of omega-6 to omega-3 fatty acids. This ratio is at least 15:1 in the modern Western diet. In light of this, one could speculate how long-term supplementation of ARA may impact health outside of potential changes in body composition. According to the USDA Food Database, the richest sourceof ARA is boiled beef kidney, which provides 0.37 grams per 100 grams of kidney. To obtain the 1.5-gram dose of used in the study under review, one would need to eat about 400 grams or 14 ounces of boiled kidney daily. The next richest source is braised beef brisket. Yet, at 0.06 grams per 100 grams of brisket, one would need to eat 2500 grams or 5.5 pounds daily. It appears safe to say that the supplemental dose of ARA used in the current study is not realistically obtainable through the diet, something that has been touched on before when discussing animal-based trans-fat research in ERD Issue 14 and when discussing gluten research in ERD Issue 18.
As mentioned previously, it has been shown that supplementation with ARA increases the ARA content of serum phospholipids and that this increased availability is associated with increased prostaglandin formation. Therefore, it stands to reason that long-term supplementation might increase inflammation in the body. Whether this would beneficial or detrimental over the long term remains to be determined.
Other health effects are also unpredictable. On the one hand, supplementing with ARA could potentially have a negative effect on the brain through increasing the production of beta-amyloid, which is one of the key events that occurs in Alzheimer’s disease. On the other hand, elderly Japanese adults (56+ years) have lower concentrations of ARA in red blood cell membranes than younger adults (in their 20s) after controlling for EPA and DHA content. And supplementation with 240 milligrams of ARA daily for one month among elderly people has demonstrated efficacy forimproving cognitive function while also increasing red blood cell membrane ARA content. Interestingly, elderly people who supplemented with 740 milligrams of ARA did not have increasedARA metabolites, meaning that it did not increase levels of inflammation.

The dose of ARA used in the current study is well above what anyone could reasonably expect to consume naturally in the diet. Evidence linking inflammatory diseases to an increased omega-6 to omega-3 ratio raises concern over the long-term effects of ARA supplementation. However, limited evidence has shown supplementation of ARA to benefit the cognition of elderly individuals despite a hypothetical plausibility for increasing Alzheimer’s disease risk. Clearly, long-term research on different health outcomes is needed.

Frequently Asked Questions

How does regular exercise interact with ARA metabolism?
Some evidence shows that the ARA content of skeletal muscle fiber membranes is similar between endurance-trained and untrained individuals, but the trained individuals have more DHA and a lower omega-6 to omega-3 ratio. Additionally, both endurance training and resistance training do not appear to significantly alter the ARA content of skeletal muscle fiber membranes, but do significantly increase DHA content.
These findings give rise to more questions than they do answers. Why does exercise increase the proportion of DHA? Is this the result of increased usage of ARA, which is needed to stimulate inflammation and begin the recovery process? Or is this a protective adaptation that increases the ability to resolve inflammation through the anti-inflammatory metabolites of DHA?

What should I know?

ARA is a fatty acid that plays a central role in both promoting and helping to resolve inflammation. The current study showed that young men supplementing with 1.5 grams of ARA daily for eight weeks experienced significantly increased lean body mass, upper-body strength, and lower-body power output when combined with non-periodized resistance training program. However, the only other study investigating similar outcomes showed no effect on body composition or strength, but did support the findings of increased power output. Accordingly, it is difficult to draw conclusions until more research is conducted.

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Top 9 Foods to Help Manage Inflammation Post-Workout

9 Foods to ManageInflammation1
While inflammation sounds like the horrendous source of all your post-workout soreness, inflammation is actually a natural response by your body to a stressful situation. While exercise (endurance or strength and conditioning) is a complementary/good stress—you are literally breaking down muscle tissue to build it back up stronger—it’s still a stress and can increase inflammation in your body. The swelling, redness and pain that inflammation causes is not your friend if you want to train again soon to get stronger. By adding anti-inflammatory foods that help to promote health and reduce excessive inflammation, you can start to manage post-workout soreness, reduce recovery time and train again sooner.
 
Fresh Turmeric
Turmeric gets its vibrant yellow-orange colour from curcumin, a phenolic compound found exclusively in this anti-inflammatory root. Curcuminoids scavenge your body  for damaging particles in the body known as free-radicals1, which can be caused by everything from aging, working out, exposure to environmental pollutants, dietary consumption of over-processed foods, to cooking fats at too high temperature. Turmeric also has potent antioxidants, like glutathione (GSH), Alpha Lipoic Acid (ALA) and Coenzyme Q10, which help fight inflammation and promote good health2. To get the most out of turmeric, opt for the fresh root instead of the powdered spice—grating it into dishes or blending it into smoothies where possible.
 
Dark leafy greens
What aren’t dark leafy greens good for? These nutrient dense superpowers contain antioxidants vitamin C and E, as well as carotenoids and flavonoids—all which fight against inflammation. Beyond your usual salads and stir-fries, try using big leaves for a wrap substitute.
 
Goji berries
These delightfully sweet, dry berries are a rich source of the antioxidant zeaxanthin. An isomer to lutein, zeaxanthin is connected to eye health.3
 
Flax, chia and hemp seeds
Flax, chia and hemp seeds are all plant-based sources of anti-inflammatory ALA Omega-3s. Increasing your consumption of Omega-3s seems to reduce biological markers of inflammation.4
 
SaviSeeds
The richest source of plant-based Omega-3s on the planet—17 times more than salmon—SaviSeeds are also a great protein and fibre-rich snack. Just a small handful (one ounce) provides 6 grams of Omega-3s!
 
9 Foods to ManageInflammation
 
Tart Cherries
When you’re puckering up and eating unsweetened dried tart cherries or drinking a 100% tart cherry juice concentrate, you can be sure you’re consuming plenty of anthocyanins, which can block inflammation while helping to prevent muscle damage.5 Add tart cherry juice to your post-workout drink to gain benefits, or eat a couple as an after-dinner treat.
 
Garlic
The world’s most loved flavouring agent, garlic is rich in anti-inflammatory compounds diallyl sulfide (DAS) and thiacremonone.6 Just one clove of garlic offers many compounds that are known to help lower inflammation and increase circulation, such as phosphorus, selenium, zinc, polyphenols, arginine and vitamins B6 and C.
 
Kimchi
Whether you prefer to eat your probiotics in kimchi, sauerkraut, kombucha, yogurt, or a pill, these healthy bacteria help to support digestive health and fight inflammation. 7
 
Cayenne
Bring the heat and add more capsicum frutescens (cayenne) to your life. Cayenne stimulates circulation and blood flow when used topically, to naturally reduce muscle soreness.8 Look for a topical rub that includes cayenne as an ingredient.
 
 
References:
 
Jurkenka, J. (2009) Anti-inflammatory Properties of Curcumin, a Major Constituent Of Curcuma longa: A Review of Preclinical and Clinical Research. Alternative Medicine Review; 14:2. 141-154.
Health Canada. (2012). Natural Health Products Database Monograph: Turmeric-oral. Accessed 6.15.14 from http://webprod.hc-sc.gc.ca/nhpid-bdipsn/monoReq.do?id=216&lang=eng
Hammond BR, Fletcher LM, Roos F, Wittwer J, Schalch W. (2014). A double-blind, placebo-controlled study on the effects of lutein and zeaxanthin on photostress recovery, glare disability and chromatic contrast. Investigative Ophthalmology and Visual Science. 55(12):8583-9.
Giugliano, D., Ceriello, A. and Esposito, K (2006). The Effects of Diet on Inflammation. Journal of the American College of Cardiology. 48 (4). Accessed 7/24/13 from http://content.onlinejacc.org/article.aspx?articleid=1137818&issueno=4
Connolly, DA et al. (2006).Efficacy of a tart cherry juice blend in preventing the symptoms of muscle damage. British Journal of Sports Medicine. 40(8):679-83. Accessed 7/1/13 from http://www.ncbi.nlm.nih.gov/pmc/articles/PMC2579450
Ban JO, et al. (2009). Anti-inflammatory and arthritic effects of thiacremonone, a novel sulfur compound isolated from garlic via inhibition of NF-kappaB. Arthritis Research and Therapy. 11(5):R145. Accessed 7/1/13 from http://www.ncbi.nlm.nih.gov/pmc/articles/PMC2787296/
Jirillo E, Jirillo F, Magrone T. (2012). Healthy effects exerted by prebiotics, probiotics and symbiotics with special reference to their impact on the immune system. International Journal of Vitamin and Nutrition Research. 200-8
Gagnier JJ, van Tulder M, Berman B, Bombardier C. (2006). Herbal Medicine for Low Back Pain. Cochrane Database System Review. Health Canada. (2014). Natural Health Products Database: Monograph Cayenne.  Accessed on 7/10/14 from: http://webprod.hc-sc.gc.ca/nhpid-bdipsn/atReq.do?atid=cayenne&lang=eng

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The World’s Most Eco-Friendly Car is Made Entirely From Hemp

hempcar1You would never think that a single plant could solve most of the worlds problems, well it can. Hemp has over 50, 000 uses, why this plant remains illegal is causing confusion among many. Everything from clothes, medicine, fabrics, fuel and more, hemp is definitely a large threat to a variety of corporations that control energy, health and a number of other industries. Many corporations would see a decline in profit if hemp were to be legalized. One in particular this article will focus on is the automobile industry.
The worlds most Eco-friendly car, the Kestrel, was designed in Canada by Calgary-based Motive Industries INC. Unlike the United States government, the Canadian government is open to hemp farming and actively supporting the industrial hemp industry and it’s potential benefit for us and our environment.
It has a top speed of 90 km per hour and a range of approximately 100 miles before needing to be recharged. It’s powered by a motor made by TM4 Electrodynamic Systems, a Quebec based company.
It’s weight is approximately 2,500 pounds, and has a very affordable price given the fact that hemp is very easy to grow and requires nothing but the sun. It fits 4 passengers and the production version of it was supposed to be available this year. Since the unveiling of it a couple of years ago, everything all of a sudden has become quiet. You can contact the developers here for more information if you are interested or would like to get your hands on one.
The body of the car is completely impact-resistant and made entirely out of hemp. When we think of cars we think of gasoline, steel, pollution, etc. Even though we have had some innovative and visually pleasing cars on the road today, it is difficult to ignore the sheer environmental impact that modern cars create.
This isn’t the first time we’ve seen a hemp car making noise, did you know that Henry Ford spent more than a decade researching and building his Model T car? This was in the 1940’s, it was completely made from hemp. This car was 10 times stronger than steel and was also designed to run off of hemp bio-fuel! Whatever happened to this idea? Read more about that here.
To think that even one of the founders of a major car manufacturer was trying to give the world a vehicle that was safe, strong and clean for the environment is good to know. At the same time, his invention was so suppressed that it is somewhat disheartening. How did we go from such an obvious and intelligent discovery, to using gasoline, steel and other non-harmonious materials? It’s important to keep in mind that not only do we need to look at the pollution factor of material while in use, we should also be aware of the pollution caused from manufacturing and creating of cars from raw materials.
Looking at hemp, it complies with every Eco-standard  that exists today; in fact, it blows them out of the water. The suppression of this technology is largely due to the fact that hemp was outlawed in the US in 1937 due to the potential damaging effect it would have on many powerful industries at that time. I highly recommend you check out the full story we wrote on how hemp became illegal.
The Kestrel’s hemp composite body shell passed its crash test in strong form, unlike steel, the panels bounce back into shape after impact. Hemp also has the same mechanical properties as glass. It is even lighter than glass and these properties help boost fuel efficiency.
The oldest known records of hemp farming go back 5000 years in China. For thousands of years, 90% of all ships sails and rope made from hemp. Hemp is an unlimited, forever lasting resource. For that reason alone it is a threat to our current financial and economic systems. It seems the systems we have in place are used to justify why products like this cannot be mass marketed and mass distributed. It’s time for a change, and it’s time for us to implement new methods and technologies that are more harmonious with the planet.

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How to raise awareness of the Pacific Garbage Patch?

The_PlastikiIn the late 2000’s David Mayer de Rothschild wanted to raise awareness of the huge Pacific Garbage Patch (The Great Pacific Garbage Patch, also described as the Pacific trash vortex, is a gyre of marine debris in the central North Pacific Ocean located roughly between 135°W to 155°W and 35°N and 42°N. The patch extends over an indeterminate area, with estimates ranging very widely depending on the degree of plastic concentration used to define the affected area. The patch is characterized by exceptionally high concentrations of pelagic plastics, chemical sludge and other debris that have been trapped by the currents of the North Pacific Gyre). David decided to invent and build a boat made entirely from recycled plastic bottle and other sustainable and/or recycled materials. They built the boat at a lab on Pier 31 in San Francisco the dubbed the boat the “Plastiki”. The Plastiki is named after the Kon-Tiki, a raft used by Pacific explorer Thor Heyerdahl.
The 60-foot catamaran was built from approx. 12 500 reclaimed plastic bottles and a unique recyclable technology called Seretex. Seretex, which was developed by de Rothschild and his team, was meant to reuse PET in a novel way, finding new uses for a waste product. In March 2010, de Rothschild launched the boat. The Plastiki and its crew sailed over 8 000 nautical miles across the Pacific Ocean from San Francisco to Sydney.
The construction of the ship is notable not only for its use of recycled plastic bottles as a primary building material, but also using reclaimed and environmentally friendly materials throughout. In April, 2010 he told Good Morning America: “Every part of the boat, even down to the glue we used to stick the boat together, [it] is a glue we made and had to engineer specifically for this project. It’s made of cashew nuts and sugar….every part of the boat – from the interior with reclaimed materials, reclaimed fabric, is all trying to do our best and showcasing there are a lot of solutions out there”.
To learn more, check out their journey from bottle to Sydney check out … http://theplastiki.com/
Plastic doesn’t just go away when you throw it away .. so use it responsibly .. and at all times .. recycle!
 

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Edestin, a globulin protein found only in Hemp Seeds…increases DNA repair!

hemp-protein-2Almost two-thirds of hemp protein is made up of Edestin, a globulin protein found only in hemp seeds. This makes hemp the superior source for this protein in the plant kingdom. Edestin is a type of plant protein that is similar to protein found in the human body and thus is perfectly suited to aid in meeting the body’s cellular needs such as DNA repair. Since much of hemp’s protein resembles that found in human blood, hemp protein is very easily digested and assimilated. In addition, another one-third of hemp’s protein is albumin, another high quality globulin protein also found in egg whites.
With a protein structure of 66% Edestin and 33% Albumin, hemp seeds contain all 8 Essential Amino Acids plus 2 conditionally Essential Amino Acids. In addition to its surprising protein profile, it also contains the perfect ratio of Omega Fatty Acids researchers recommend for good health
Why Are Amino Acids Important?hempseeds
A human being needs 21 Amino Acids to survive:  Eight are essential and must be obtained from food; two are conditionally essential and can be synthesized if all the eight essential amino acids are consumed. No other plant or animal source, aside from Hemp, contains the first ten amino acids necessary for health. Nor do any of them contain the balanced fatty acid ratio essential for life.
Hemp seeds are not unique among plant seeds in having all the essential Amino Acids. However, they are unique in that they have them in the correct ratio and they are in the form of Globulin Edestin at 65% of the protein content. The other 35% of the protein content is Albumin.
The globulins contained in hemp seeds are one of the seven classes of 100% pure Amino Acids. Globulins make up the portion of seed between the embryo and the seed coat and they are a fraction of all animal and human blood. Edestin globulin comes from seed;  globulin is in blood plasma. Globulin and Albumin are classified as globular proteins. All the enzymes, antibodies, many hormones, hemoglobin and fibrogin are made from globular proteins.
Albumin, Globulin and Fibrogin make up the fluid part of blood plasma. The protein portion of the blood answers the call of tissues in need by providing nutrients, vitamins and minerals.
When purchasing a hemp protein powder you should be looking for a brand that supplies at least 50% protein by weight, supplying 15 grams of protein per 30 gram serving.

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The market is rising for ‘Non-Dairy Protein’ alternatives driven by today’s health conscious consumers…

Today, consumers associate protein powders and supplements as nutrient sources for healthier living. But about 40 years ago the only concentrated form of protein that was manufactured was egg protein. In the 1990’s whey protein became a big hit with body builders who wanted to build muscle mass and reduce recovery periods between training sessions. Advanced science and technology has introduced us to protein isolates. These have become the latest craze because of their high protein content and versatility of use. Protein isolates, derived from milk and soy, contain a protein content that is above 90%. Each has a healthy amino acid composition along with several essential nutrients.
This growing awareness is pushing the protein supplement industry to phenomenal growth. While Europe is still the biggest market for protein products, the United States is known to be the fastest growing market for protein products. According to Global Industry Analysts (GIA), the annual growth rate is predicted to be 7.6 percent in the U.S.
gluten
What’s Pushing the Sale of Non-Dairy Protein Alternatives then? Celiac’s Disease is on the rise!! Gluten-Free on consumer demand…
The market is rising for non-dairy protein alternatives. According to a market survey report from Heyman, about 70% of the global adult population suffers from some form of lactose intolerance. Another reason that for the growth of this market, is the high cost of milk protein. In 2007, the cost of dairy protein suddenly rose by more than double due to the high cost of animal feed. Both of these factors have been forcing the industry to seek alternative non-dairy protein supplements.
Niche Market for Non-Dairy, Non-Soy Protein Products
While milk-derived and soy proteins make up 90% of the market, soy is the second most
protein-powdersNon-dairy, non-soy protein alternatives with high protein content and a low glycemic index can be found in a number of excellent protein sources for those who are vegans, lactose intolerant, or desire gluten-free protein supplements.allergic substance, next to peanuts. There is, therefore, a niche consumer market for proteins derived from other plant and meat sources. With recent fears of the adverse health effects of meat proteins, plant-based protein sources are the more preferred consumer options.
Yellow Pea Protein Powder contains approximately 85% to 90% protein. It is rich in glutamine and BCAAs and contains a high concentration of arginine.
Brown rice has a protein content of 70%, along with a high content of arginine which readily converts into nitric oxide. This enhances the absorption of nutrients, reduces recovery periods after training, and promotes muscle growth.
Goat milk protein is manufactured as an option for those who are allergic to protein derived from cow’s milk. Goat milk whey powder has a protein content of 15 percent to 20 percent so cannot compare with the high protein content (90 percent) of whey protein isolates derived from cow’s milk. Goat milk protein powder can also be used as meal replacements.
Research in Spain shows carob germ flour can produce isolates that have a protein content of 95 percent. In addition, they also possess a well-balanced amino acid composition (BCAA).
Cranberry seed protein is another good source of protein. The seed has antioxidant properties, and contains about 35 percent of protein consisting of BCAA. The rest of the seed is fiber (both soluble and insoluble) along with Omega 3, omega 6 and omega 9 fats. Cranberry seed protein can also be used as meal replacements.
Hemp protein powder also has a rich composition of BCAA, arginine, essential fatty acids and fiber. Hemp protein powder can also be used as meal replacements.  Hemp Protein Power contains albumen, the same kind of protein found in egg whites. Hemp contains sulfur-containing amino acids that are necessary for supporting muscle mass and reducing recovery time during training. It enhances muscle growth and promotes fat loss.
Brazil nut protein powder consists of a complete protein. It is rich in healthy fats and selenium.

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Debunking The Protein Myth!


wade-poseExcerpt
 from an article by Wade McNutt
Hemp protein contains all the essential amino acids that your body cannot produce and the precise ratio that your body recognizes and utilizes fully. Hemp protein also contains a good portion of insoluble fiber which acts as a gentle scrubber for cleaning the intestinal tract to make sure nutrient absorption is not compromised by plaque buildup. The result of switching to hemp protein is you get more protein absorbed as well as nutrients, vitamins and minerals with fewer calories eaten.
The Ph balance or acid alkaline ratio is another aspect of eating live proteins that allows your body to stay detoxified as well as more anabolic. Unfortunately, most man made proteins are extraordinary acidic leading to acidic Ph, which leads to intestinal toxemia. Not only that, these undigested proteins end up as all sorts of toxins in your body that can cause all kinds of disease and neurological malfunction. So, to keep it simple the more alkaline you are the more anabolic your body becomes. So, when selecting a hemp protein, here are some points to consider:
Hemp protein also contains a very special group of amino acids called Edestin protein. Edestin is converted into enzymes which makes your body allow you to digest the protein that you eat without using precious metabolic enzymes. High quality hemp protein has up to six strains of naturally occurring probiotics which also act to maintain positive intestinal charge as well as digest food and which helps to put your Ph to a more alkaline state.

  1. Is it organic? Organic products are far superior to inorganic because no pesticides, herbicides or fertilizers were used in any part of the processing or growing.
  2. Uses a “friction only” processing. No chemical additives or not heat treating to damage those amino acid structures that are very delicate inside of a live food.
  3. It is milled below 120 degrees? Heat denatures Enzymes. Without Enzymes you cannot absorb nutrients. Without Enzymes you cannot absorb vitamins, minerals or your proteins.
  4. Is the oxidation of the seeds less than 2 percent which is below the industry standards? Actually, the lower the better. The very best when proteins have an oxidation rate of 1 percent or less. Look for it in the product you select.
  5. Is the protein stored in a cool facility away from oxygen? Oxidization is a big enemy to live protein as it takes away the electrical availability of the protein. Storing Hemp in a cool place is important in maintaining the integrity of the amino acid structure.
  6. Is it a pharmaceutical grade industry processing? Most supplement companies use low tech or bare minimum aspects to produce the product that they make. With pharmaceutical grade you ensure that the cleaning before and after and during the facility usage is at its highest standard ensuring that absolutely no impurities end up in the final product. Very few companies actually deliver on this but you demand the best for your body.
One more thing to consider, when using a hemp protein – its effect on the body is significantly different than amino acids, isolates or meat products. Most people require at least one to two months to fully adjust to the positive effects of hemp protein. Once a person has adapted to it they will see how powerful this muscle building, fat burning product actually is and you will kiss your whey protein goodbye forever. The next time you are going to the store to pick up some protein, select a high quality hemp protein. Stay with it for just a while and you will see the dramatic improvements in your physique.
Wade McNutt is a Natural National Bodybuilding Champion and an IFBB Mr. Universe World Champion. He combined the secrets of Eastern Yoga Masters with scientific, muscle building to produce a revolutionary new health system, called Freaky Big Naturally, find out more at http://www.freakybignatural.com