Food & Nutrition

4 Late-Night Protein Treats To Pair With Milk

Some good tasty and healthy treats here.  The cheesecake looks interesting and I might try it…  but I’ll bet my high protein cheesecake recipe is better.

Late-night cravings threatening to ruin your otherwise clean day? Next time the munchies hit, reach for one of these protein-rich desserts.


10 Things You Didn’t Know About Carbs

Eating carbs won’t make you fat. Eating too many calories will.

This right here says it all.

I eschewed carbs as much as possible for a long time and only started reincorporating them into my diet plan in the last couple of years.

I still think it pays off to be highly selective.  I avoid sugars and processed carbs and wheat as much as possible and there is a noticeable difference in the way I feel when I splurge on cheat meal.

If low-carb works for you great.  But incorporating moderate carbs into your diet can definitely be beneficial.

Source: Muscle & Fitness

Italian-style coffee could halve the risk of prostate cancer

New research brings some good news for men who like a caffeine kick. Drinking more than three cups of Italian-style coffee daily could more than halve the risk of developing prostate cancer.

The findings come from an analysis of almost 7,000 men from Italy – a country where coffee drinking is a culture

The researchers found that men who consumed at least three cups of Italian-style coffee every day were at a 53 percent lower risk of developing prostate cancer, compared with men who consumed fewer than three cups daily.

Can the news get any better Medical News Today?  First they publish a study on the health benefits of Gin and Tonic prevents asthma and now Coffee helps prevent cancer!  Keep you fingers crossed that they have an ice cream study in the works.

Source: Medical News Today

Tonic water compounds prevent allergic asthma in mice

Asthma affects around 1 in 12 people in the United States, and this number is on the rise. A new study, however, finds that two compounds added to tonic water may be an effective treatment for the disease.

Researchers from the U.S. and Australia reveal how chloroquine and quinine prevented the development of allergic asthma in mice by activating the rodents’ bitter taste receptors

Gin and Tonic – Miracle Cure!

Source: Medical News Today

Gut bacteria tell the brain what animals should eat

Image result for bacteria

Neuroscientists have, for the first time, shown that gut bacteria “speak” to the brain to control food choices in animals. In a study publishing in the Open Access journal PLOS Biology, researchers identified two species of bacteria that have an impact on animal dietary decisions.

the gut bacteria “seem to induce some metabolic change that acts directly on the brain and the body, which mimics a state of protein satiety,”

Interesting study that may explain why some people seem to crave certain foods while other people have no interest.  This study was on fruit flies and needs a lot more work before it can correlate to humans.  Interesting observation.


Source: Medical News Today

The Truth About High Fat Diets

For some strange reason there has been a pendulum swing from low fat to high fat diets over the last decade. As high fat diets have become popular, there have been many claims made about the use of high fat diets and why they might be the best tool for fat loss.

Interesting data-driven article about the many misconceptions of high-fat diets.  I’ll admit to riding the Keto wave for a while and I felt pretty good while on it.  Finally started eating carbs in greater numbers again a couple of years ago when I hit a plateau at the gym.

There’s a section on satiety that I’d like to see more data on because it doesn’t jive with my own experience, but if there is one takeaway from the article you should remember it’s this:

Dietary fat is stored as body fat with roughly 96% efficiency. Dietary carbohydrate is stored as body fat with roughly 80% efficiency, while it is stored as muscle glycogen with roughly 95% efficiency. It is quite clear that dietary fat is stored far more efficiently as body fat than carbohydrate.

We can say with about 95.8% confidence that diets high in fat intake are more efficient at storing food calories as fat than diets high in carbohydrate intake.

Source: Science Driven Nutrition

What 2,000 Calories Looks Like

Everyone knows that restaurants, especially fast food and chain restaurants, tend to pump up the flavor (and calories and cravings) by adding extra fats and sodium as compared to what home cooked meals.  Even still, these comparison photos of 2000 calories worth of food are are pretty mind blowing.

Italian sandwich, chips, drink and cookie.

Breakfast, lunch, and dinner.

See the full article at the NY Times for more photos.

How stevia may help to control blood sugar

Stevia is my hands down favorite non-sugar sweetener.  It’s natural and has been used for decades in Japan elsewhere but is relatively new to the US and European markets where it was actually banned for some time.  Now that it has become more mainstream and being studied more it seems that there actually may be health benefits from it:

In experiments involving cell cultures, the researchers found that stevia activates TRPM5, which is a protein important for the perception of sweet, bitter, and umami tastes.”The taste sensation is made even stronger by the stevia component steviol, which stimulates TRPM5. This explains the extremely sweet flavor of stevia as well as its bitter aftertaste,” notes Philippaert.Furthermore, TRPM5 prompts the beta cells of the pancreas to release insulin after food intake. This helps to regulate blood sugar levels and prevents the development of type 2 diabetes.

Makes you wonder who funded those early studies that caused it to be banned in the first place.

Source: Medical News Today

Is fruit juice healthy?


I have this discussion with folks on a regular basis.  The fact is, the vast majority of fruit juices are just a bunch of extra calories and sugar.  Sure, that orange juice may taste good, but there is not a lot of nutritional value in it.  You are much better off eating a whole piece of fresh fruit.

If you really enjoy juice, be sure to be selective about which one you buy, read the label and watch for added sugars.  Drink it in moderation, and try making your own fresh squeezed.

Fruit juice is not as nutritious as fresh fruit, but it can be a healthy part of your diet, if it’s consumed in small portions.


Muscle Cramps: What Will (And Won’t) Help, According to Research

Why do athletes cramp up? And can muscle cramps be stopped? Finally, your definitive guide to the causes, prevention and treatment of muscle cramps and spasms.

I’ll save you the reading. It’s pickle juice.

There are a number of studies on this and the theories abound on what causes cramps and why pickle juice helps.  It’s still not definitive, but this article reaffirms that it works.  I actually carry a small bottle of it with me when I run endurance races and can confirm that it helps.

Source: Daily Burn