Does Working Out Help with Inflammation?

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Photo by Pixabay: https://www.pexels.com/photo/woman-exercising-416778/

By: Ekaterina Pesheva

Activated by regular exercise, immune cells in muscles found to fend off inflammation, enhance endurance in mice

The connection between exercise and inflammation has captivated the imagination of researchers ever since an early 20th-century study showed a spike of white cells in the blood of Boston marathon runners following the race.

Now, a new Harvard Medical School study published Friday in Science Immunology may offer a molecular explanation behind this century-old observation.

The study, done in mice, suggests that the beneficial effects of exercise may be driven, at least partly, by the immune system. It shows that muscle inflammation caused by exertion mobilizes inflammation-countering T cells, or Tregs, which enhance the muscles’ ability to use energy as fuel and improve overall exercise endurance.

Long known for their role in countering the aberrant inflammation linked to autoimmune diseases, Tregs now also emerge as key players in the body’s immune responses during exercise, the research team said.

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Recipe of the Week - Egg Roll Bowl

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This high-protein Chicken Egg Roll Bowl made with ground chicken and veggies is great to meal prep for lunch or enjoy as a quick dinner!

INGREDIENTS

  • 1 lb 93% ground chicken

  • 3 tablespoons less sodium soy sauce, or gluten-free soy sauce, divided

  • 3 medium scallion, sliced, dark green parts separated for garnish

  • 2 cloves garlic, minced

  • ½ teaspoon fresh ground ginger or ginger paste

  • 3 cups slaw mix with cabbage, carrots and/or broccoli slaw, or your favorite slaw mix

  • 2 cups baby bok choy, chopped, from 2

  • ½ tablespoon Chinese rice wine, (mirin) or dry sherry

  • ½ tablespoons sesame oil

  • 2 cups cooked white rice, for serving

INSTRUCTIONS

In a large nonstick skillet, cook the chicken over medium-high with ½ tablespoon of the soy sauce until browned and cooked through, breaking it up into smaller pieces as it cooks, about 5 minutes.

Add the scallion whites and light green parts, garlic and ginger, stir well and cook until soft, 2 to 3 minutes. Add the veggies, pour the remaining 2½ tablespoons soy sauce, rice wine and sesame oil and cook stirring occasionally until the vegetables are wilted, but still crunchy, about 4 minutes. Remove from heat and finish with scallions. Serve with rice.

How Can I Improve My Sleep?

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Photo by Andrea Piacquadio

Few things feel better than getting a restorative night’s sleep and waking up in the morning refreshed and ready to tackle the day. Unfortunately, for many of us, good sleep is more a dream than a reality. 

Study after study finds the majority of adults—and kids, too, sadly—don’t get enough sleep, and the sleep they do get isn’t all that great. You might think you’re getting by well enough with five or six hours of sleep, or waking multiple times in the middle of the night, but sleeping badly is bad news. The repercussions go well beyond feeling drowsy at work. Poor sleep contributes to all sorts of other health problems, accidents at work and on the road, and generally feeling lousy. 

The good news is that there are relatively simple steps you can take to improve your sleep, starting tonight.

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Recipe of the Week - Chocolate Covered Stuffed Dates

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These 3-ingredient Chocolate-Covered Stuffed Dates with Peanut Butter (or nut butter of your choice) make the perfect healthy dessert or snack to satisfy your sweet tooth.

INGREDIENTS

  • 6 large medjool dates, pitted

  • 3 tablespoons sugar-free Natural Peanut Butter

  • 3 ounces dark chocolate, or dairy-free chocolate

  • sea salt, optional for topping

INSTRUCTIONS

  1. Line a small baking sheet with parchment.

  2. Cut the date open with a sharp knife along the edge and remove the pit. Place ½ tablespoon of peanut butter in each date.

  3. Melt the chocolate in a small bowl the microwave in 20 second increments (about 1 ½ minutes total) stirring in between until the chocolate is smooth and shiny and melted, or use a double boiler.

  4. Using 2 forks or chopsticks, dip the date into the chocolate and coat the whole date leaving the peanut butter visible and transfer to the parchment paper.

  5. Repeat with the remaining dates and refrigerate until they firm up.

Fitness Level Matters More Than Weight for Longevity, Study Finds

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Photo by Pixabay

By Alyssa Hui-Anderson

Being physically fit is more important than your body weight in lowering the risk of death and heart disease, a recent study found.

Aerobic fitness reflects how well the heart, lungs, and muscles work together, while BMI only measures weight and height, making fitness a better indicator of overall health.

To improve your fitness, experts recommend picking feasible movements for your body and doing it consistently.

Being in shape has a greater impact on heart health and longevity than the number on the scale, according to a recent study. 

People considered fit, regardless of their body mass index, had a similar risk of death as fit people with a normal BMI, researchers reported in the British Journal of Sports Medicine in November. In addition, overweight or obese individuals who were fit had a lower risk of death than unfit people with a normal weight.

“The risk of being unfit far exceeds the risks of carrying some extra pounds,” Siddhartha Angadi, PhD, senior author of the study and a cardiovascular exercise physiologist at the University of Virginia, told Health in an email. “Too many folks simply view exercise as a means to expending calories whereas exercise is a powerful tool for improving cardiorespiratory, muscle, and metabolic health, and often these benefits occur even in the absence of weight change.” 

The study’s results bolster claims by many researchers and medical providers that BMI—a calculation that compares someone’s weight to their height—is a flawed way to assess obesity and, by extension, health risk. In a report published Tuesday in the Lancet Diabetes & Endocrinology, an international commission argued that obesity should be assessed not by BMI alone but by taking into account various factors, such as a person’s medical conditions.

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Recipe of the Week - Seafood Basket

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INGREDIENTS

  • Lobster Tail Butterflied

  • Shrimp

  • Clams

  • Half Lemon

  • Parsley

  • Cheese Cloth

  • Aluminum Foil

INSTRUCTIONS

  1. Lay a square of aluminum foil with an equal size of cheese cloth on top.

  2. Place butterflied lobster tail, shrimp (3-4), clams (3-4), squeeze lemon all over seafood and drop into basket, place 1-2 stems of parsley and wrap up.

  3. Turn grill on and set at 400-425 after heated place basket on grill for 15min or until clams open.

Eight health and fitness tips to stave off an indulgent Christmas

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By: Stephen Warwick

Let’s face it, we all know that Christmas and the holidays can be a pretty indulgent time of the year. Even if you’ve promised yourself this is the year where you take it a bit easier, you take your eye off the ball for just a few days and all of a sudden you’re 18 iced mince pies deep and your chiseled physique now resembles that of a melted ice cream.Just me? Perhaps, but keeping on top of your fitness at this time of year is almost impossible; the gyms are closed, the food is rich and calorific, and the drinks (alcoholic or otherwise) flow non-stop. Cutting loose in December is also doubly impactful because January is often the time of year when people try to make the biggest dent in their fitness. I can’t even count how many times I’ve tried to start a New Year fitness push, lacing up my best gym shoes while in the worst shape of my life.

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Recipe of the Week - Minestrone Soup

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This is the best minestrone soup recipe, a hearty, vegetable-rich Italian soup made from scratch with plenty of fiber from the beans and vegetables. Perfect for serving with crusty bread.

INGREDIENTS

  • 15 ounce can white beans, drained, rinsed (cannellini beans or navy beans)

  • 32 oz container reduced sodium chicken broth, or vegetable broth for vegan

  • 2 teaspoons olive oil

  • 1/2 cup chopped onion

  • 1 cup diced carrots

  • 1/2 cup diced celery

  • 2 garlic cloves, minced

  • 28 oz can petite diced tomatoes

  • Parmesan cheese rind, optional

  • 1 fresh rosemary sprig

  • 2 bay leaves

  • 2 tbsp chopped fresh basil

  • 1/4 cup chopped fresh Italian parsley

  • 1/2 tsp kosher salt

  • fresh black pepper

  • 1 medium zucchini, about 8 oz each, diced

  • 2 cups spinach, chopped fresh, if frozen defrosted

  • 2 cups cooked small pasta such as ditalini or orzo, al dente (or gluten-free pasta)*

  • extra parmesan cheese for garnish, optional

INSTRUCTIONS

  1. Puree beans with 1 cup of the broth in a blender.

  2. Heat oil in a large Dutch oven or pot over medium-high heat. Add the carrots, celery, onion, garlic and stir, saute until tender and fragrant, about 15 minutes.

  3. Add the remaining broth, tomatoes, pureed beans, parmesan cheese rind if using, salt and pepper. Add the rosemary, bay leaves, basil and parsley, bring to a boil, then cover and cook on low 40 minutes.

  4. Add the zucchini and spinach, cover and simmer until the zucchini is tender, about 8 to 10 minutes.

  5. Remove the bay leaves, rosemary sprig, Parmesan rind and season to taste with salt and black pepper.

  6. Ladle 1-1/4 cups soup into 8 bowls with 1/4 cup pasta in each and top with extra parmesan cheese if desired.

Notes

From around 4 or 5 ounces dry pasta. ook the pasta separately so that it stays al dente and doesn’t soak up the broth. If you want to cook it in the soup, cook it in the end.

How Do I Stay Fit During the Holidays?

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Photo by frank minjarez: https://www.pexels.com/photo/a-woman-in-red-sports-bra-lifting-dumbbells-14782636/

A full holiday schedule of gatherings and celebrations can make staying fit seem much more difficult. These expert-recommended tips can help you stay on track.

By: Cedric X. Bryant, PhD, FACSM

The holidays can be a difficult time to stay on track with your fitness goals.

Even the most disciplined people can find it difficult to stick to their health and fitness routines during the holiday season. Many gyms including most Planet Fitness and LA Fitness gyms have shortened hours around Christmas and New Year's and are closed entirely on Christmas day. But this year can be different. Gym closures, holiday plans and sweet holiday treatsdon't have to set you back in your fitness goals.

To help keep us on track, I've enlisted the aid of several colleagues who are leading experts in health, sports medicine, behavioral psychology, fitness and nutrition, for some much-needed advice. Here are their secrets to staying fit during this busy time of year.

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Recipe of the Week - Turkey Cupcakes

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Have a little fun this Thanksgiving with a little unconventional desert. While pumpkin pie still is a mainstay for holiday treats, the kids will love these tasty treats and will 100% be a hit with every one at the table.

INGREDIENTS

  • 1 Box of cake mix (any brand any flavor of your choice will do)

  • 1 container of frosting

  • 1 pack of candy eyes

  • 1 packet of candy corn

INSTRUCTIONS

  1. Prepare and bake your cupcakes according to the directions.

  2. Use a bakers icing bag to ice your cupcakes.

  3. Apply candy eyes and candy corn as you see pictured.

  4. Be the hit of the gathering this Thanksgiving.

  5. Enjoy!

Women who do strength training live longer. How much is enough?

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Photo by Edgar Santos T.: https://www.pexels.com/photo/a-woman-in-black-sportswear-holding-kettlebell-14252076/

By: Allison Aubrey 

Resistance training does more than help us build strong muscles.

A new study finds women who do strength training exercises two to three days a week are more likely to live longer and have a lower risk of death from heart disease, compared to women who do none.

"We were incredibly impressed by the finding," says study author Martha Gulati, who is also the director of preventive cardiology at Cedars Sinai in Los Angeles.

Of the 400,000 people included in the study, only 1 in 5 women did regular weight training. But those who did, saw tremendous benefits.

"What surprised us the most was the fact that women who do muscle strengthening had a reduction in their cardiovascular mortality by 30%," Gulati says. "We don't have many things that reduce mortality in that way."

Strength training is also good for bones, joints, mood and metabolic health. And at a time when many women focus on aerobic activity and hesitate to do weight training, the findings add to the evidence that a combination of both types of exercise is powerful medicine. "Both should be prescribed," Gulati says.

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How Does Exercise Help People With Depression?

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Photo by Pixabay: https://www.pexels.com/photo/woman-looking-at-sea-while-sitting-on-beach-247314/

By: Madeline Holcombe

It's common knowledge that exercise is good for your mental health and your heart health - and now a new study suggests that all three are working together.

In addition to the physical benefits of exercise, it's also associated with a reduction in stress signals in the brain, which leads to a decreased risk of cardiovascular disease, according to the study. Researchers analyzed data of more than 50,000 adults around the age of 60 from the Mass General Brigham Biobank, according to the study published in the Journal of the American College of Cardiology.

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Is Exercise More Important than Weight Loss?

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Photo by Pixabay: https://www.pexels.com/photo/woman-exercising-416778/

People typically lower their risks of heart disease and premature death far more by gaining fitness than by dropping weight

By: Gretchen Reynolds

For better health and a longer life span, exercise is more important than weight loss, especially if you are overweight or obese, according to an interesting new review of the relationships between fitness, weight, heart health and longevity. The study, which analyzed the results of hundreds of previous studies of weight loss and workouts in men and women, found that obese people typically lower their risks of heart disease and premature death far more by gaining fitness than by dropping weight or dieting.

The review adds to mounting evidence that most of us can be healthy at any weight, if we are also active enough.

I have written frequently in this column about the science of exercise and weight loss, much of which is, frankly, dispiriting, if your goal is to be thinner. This past research overwhelmingly shows that people who start to exercise rarely lose much, if any, weight, unless they also cut back substantially on food intake. Exercise simply burns too few calories, in general, to aid in weight reduction. We also tend to compensate for some portion of the meager caloric outlay from exercise by eating more afterward or moving less or unconsciously dialing back on our bodies’ metabolic operations to reduce overall daily energy expenditure, as I wrote about in last week’s column.

Glenn Gaesser, a professor of exercise physiology at Arizona State University in Phoenix, is well versed in the inadequacies of workouts for fat loss. For decades, he has been studying the effects of physical activity on people’s body compositions and metabolisms, as well as their endurance, with a particular focus on people who are obese. Much of his past research has underscored the futility of workouts for weight loss. In a 2015 experiment he oversaw, for instance, 81 sedentary, overweight women began a new routine of walking three times a week for 30 minutes. After 12 weeks, a few of them had shed some body fat, but 55 of them had gained weight.

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Recipe of the Week - Oven Baked Balsamic Chicken

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This oven baked chicken recipe is a delicious weeknight dinner. With flavors of honey and balsamic vinegar, you know it's going to be good!

INGREDIENTS

  • 4 6oz skinless chicken breasts

  • 1/4 cup balsamic vinegar

  • 2 tbsp honey

  • 2 tbsp olive oil

  • 2 tsp dijon mustard

  • 1 tsp dried basil

  • 1 tsp salt

  • 1/2 tsp black pepper

  • 4 garlic cloves minced

  • 2 pints cherry tomatoes halved

  • chopped parsley for garnish

INSTRUCTIONS

  1. Preheat oven to 425 degrees Fahrenheit.

  2. Pat chicken breasts with paper towel. Cover chicken breasts with plastic wrap and use meat mallet or rolling pin to pound and flatten them to equal thickness. Place in a 9x13 oven-safe baking dish.

  3. In a small bowl, whisk together the balsamic vinegar, honey, olive oil, dijon mustard, basil, salt, pepper, and garlic until well combined. Pour the marinade over the chicken in the baking dish and flip each chicken breast in the marinade to evenly coat. 

  4. Add the tomatoes around the chicken in the baking dish.

  5. Bake in preheated oven for 20-25 minutes, or until meat thermometer inserted into thickest part of the chicken breast reads 165 degrees Fahrenheit.

  6. Garnish with chopped parsley, and serve with your favorite sides. 

Nutrition Information

  • Calories: 239

  • Carbohydrates: 22 g

  • Protein: 18 g

  • Fat: 9 g

  • Saturated Fat: 1 g

  • Cholesterol: 45 mg

  • Sodium: 723 mg

  • Fiber: 2 g

  • Sugar: 17 g

Research Shows Working Out Gets Inflammation-Fighting T Cells Moving

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Photo by Keiji Yoshiki: https://www.pexels.com/photo/man-push-up-on-white-floor-176782/

Ekaterina Pesheva

HMS Communications

November 3, 2023

Activated by regular exercise, immune cells in muscles found to fend off inflammation, enhance endurance in mice

The connection between exercise and inflammation has captivated the imagination of researchers ever since an early 20th-century study showed a spike of white cells in the blood of Boston marathon runners following the race.

Now, a new Harvard Medical School study published Friday in Science Immunology may offer a molecular explanation behind this century-old observation.

The study, done in mice, suggests that the beneficial effects of exercise may be driven, at least partly, by the immune system. It shows that muscle inflammation caused by exertion mobilizes inflammation-countering T cells, or Tregs, which enhance the muscles’ ability to use energy as fuel and improve overall exercise endurance.

Long known for their role in countering the aberrant inflammation linked to autoimmune diseases, Tregs now also emerge as key players in the body’s immune responses during exercise, the research team said.

“The immune system, and the T cell arm in particular, has a broad impact on tissue health that goes beyond protection against pathogens and controlling cancer. Our study demonstrates that the immune system exerts powerful effects inside the muscle during exercise,” said study senior investigator Diane Mathis, professor of immunology in the Blavatnik Institute at HMS.

Mice are not people, and the findings remain to be replicated in further studies, the researchers cautioned. However, the study is an important step toward detailing the cellular and molecular changes that occur during exercise and confer health benefits.

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Recipe of the Week - High Protein Whipped Cottage Cheese Bowls

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These quick and easy, high-protein Whipped Cottage Cheese Bowls, topped with fruit and almonds, are perfect for breakfast or as a snack.

INGREDIENTS

  • 1 16-ounce container low-fat cottage cheese

  • ½ teaspoon vanilla bean paste, or vanilla extract

  • 3 tablespoons monk fruit sweetener, such as Lakanto, or sugar, honey or maple syrup

  • 1 cup strawberries, sliced and divided

  • 1 cup blueberries, or raspberries, blackberries (or a mix of each)

  • 3 tablespoons slivered almonds, for topping

INSTRUCTIONS

  • Add cottage cheese, vanilla, and sweetener into a blender.

  • Blend on medium high until smooth, roughly 30 seconds. You may need to scrape down the sides.

  • Pour into 2 bowls and top with fresh berries and slivered almonds.

Nutrition Information

  • Serving Size: 1 Bowl

  • Calories: 328

  • Carbohydrates: 45.5 g

  • Protein: 32.5 g

  • Fat: 10 g

  • Saturated Fat: 3.5 g

  • Cholesterol: 30 mg

  • Sodium: 697 mg

  • Fiber: 7 g

  • Sugar: 13 g

Can exercise positively affect people with depression?

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Photo by Nathan Cowley: https://www.pexels.com/photo/man-in-blue-and-brown-plaid-dress-shirt-touching-his-hair-897817/

By Madeline Holcombe

It’s common knowledge that exercise is good for your mental health and your heart health — and now a new study suggests that all three are working together.

In addition to the physical benefits of exercise, it’s also associated with a reduction in stress signals in the brain, which leads to a decreased risk of cardiovascular disease, according to the study.

Researchers analyzed data of more than 50,000 adults around age 60 from the Mass General Brigham Biobank, according to the study published Monday in the Journal of the American College of Cardiology. The study looked at a survey that participants were given about their physical activity, imaging of their brains to track activity related to stress, and digital records of cardiovascular events.

“Individuals who exercise more had a graded reduction in stress related signals in the brain,” said lead study author Dr. Ahmed Tawakol, a cardiologist at Mass General Hospital and associate professor of medicine at Harvard Medical School in Boston.

“We found nice associations that exercise appeared to, in part, reduce heart disease risks by decreasing stress-related signals,” he added.

Everyone should pay attention whenever studies come out that show this kind of improvement resulting from a change in lifestyle, said Dr. Andrew Freeman, director of cardiovascular prevention and wellness at National Jewish Health in Denver. Freeman was not involved in this study.

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Recipe of the Week - Spicy Canned Salmon Rice Bowl

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This quick and easy Sushi-inspired Spicy Canned Salmon Rice Bowl makes a great budget-friendly, high protein lunch!

INGREDIENTS

  • 1 5-ounce can skinless wild pink or red salmon, in water drained

  • 1 tablespoons light mayonnaise

  • 2 teaspoons sriracha sauce, plus more for topping

  • 2 scallions, white and greens separated

  • Pinch kosher salt

  • 3/4 cup cooked brown rice, heated

  • ½ cup chopped cucumber, I use Persian cucumbers

  • Furikake or chopped nori and sesame seeds, for garnish

INSTRUCTIONS

  • In a small bowl, combine the salmon, mayonnaise, sriracha, scallion whites and pinch of salt and mix well.

  • In the bowl you plan to serve in, add the rice.

  • Top it with the salmon salad, chopped cucumber, furikake and scallion greens plus more sriracha if desired.

Nutrition Information

  • Serving Size: 1 Bowl

  • Calories: 389

  • Carbohydrates: 39 g

  • Protein: 25 g

  • Fat: 14 g

  • Saturated Fat: 1.5 g

  • Cholesterol: 65 mg

  • Sodium: 757 mg

  • Fiber: 4 g

  • Sugar: 4 g