EAT TO GROW

Food Facts

Becky Holman

That can affect your workouts, weight and wellness

Chromium can reduce overeating. A Cornell University study showed that 600 micrograms of chromium picolinate curbed appetite and cravings in subjects who suffered from depression.

Cola may cause high blood pressure. Harvard researchers studied 155,000 women for 12 years and found that the ones who drank the most regular or diet colas were at a greater risk of high blood pressure. Coffee drinkers had no increased risk, even at four or more cups a day.

Coffee has antioxidants, according to recent studies, which may offset some of the negative effects of caffeine. That’s a good thing, because according to the U.S. Census Bureau, the average American drinks about 24 gallons of it every year.

Water may be something you want to consider getting more of. Recent estimates indicate that 75 percent of Americans are chronically dehydrated and that the thirst mechanism is so weak in most individuals that it’s mistaken for hunger.

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Older Muscles, More Protein

Becky Holman

Older Muscles, More Protein

A study performed at the University of Texas found that muscles of older subjects assimilated 60 percent fewer amino acids from protein than younger subjects. That means you need more protein as you age, but usually just the opposite happens: The older people get, the less protein they eat—which could explain the tremendous loss of muscle that occurs from middle age and beyond. For health and muscle maintenance as you get older, up your aminos.

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Curb Your Enthusiasm

Jerry Brainum

Curb Your Enthusiasm

Perhaps the most common error in bodybuilding is overtraining. Bodybuilders often overtrain without realizing it, since the effects are not usually obvious at first. A medical examination, however, would likely find a number of abnormalities, such as increased enzymes from muscle damage, lowered muscle glycogen levels and a lack of complete muscle repair after training.

Blasting Off Stubborn Fat

Ori Hofmekler

Blasting Off Stubborn Fat

Your fat-loss efforts may be stuck in neutral because of excess estrogen—yes, even if you’re male. When overexpressed, estrogen may convert to an extremely toxic compound, 16-hydroxyestrone. It’s known as “bad” estrogen and has been regarded as the culprit in some of the deadliest breast, ovarian and prostate cancers.

Joint Rejuvenation

Becky Holman

Joint Rejuvenation

According to an article in the May ’06 issue of Prevention, lack of selenium may be a source of joint problems. Scientists at the University of North Carolina determined that by looking at subjects’ toenails. Those whose nails contained the most selenium were less likely to have osteoarthritis in either knee. Recommended daily intake of selenium is 55 micrograms. Check your multivitamin-and-mineral supplement to make sure you’re getting enough. Good food sources include Brazil nuts, eggs and tuna.

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Creatine and Satellite Cells

Jose Antonio

Creatine and Satellite Cells

If aspirin were discovered today, it would be tightly regulated by the FDA because of its profound effects on the human body. Thank heaven we don’t have that kind of regulation. Now let’s look at creatine. If creatine had been “discovered” by Big Pharma rather than a supplement company, you know it would be regulated tighter than a noose around a calf’s neck during a rodeo. Talk about a supplement that seems to help a little bit of everything! You can take it to increase muscle mass and strength. It also helps those with neuromuscular diseases and improves cognitive function.