Fat collects in lungs of overweight people, raising asthma risk

Excess weight is hard on the heart, but new research shows it may also harm your lungs.

The study found that higher amounts of fat collect in the airways of overweight and obese people, which may help explain why they're more likely to have wheezing and asthma.

In the study, the investigators analyzed lung samples donated by 52 people for research after their death. Of those, 16 died of asthma, 21 had asthma but died of other causes, and 15 had no asthma.

The findings showed, for the first time, that fatty tissue accumulates in the walls of airways and that the amount of fat in airways increases with body mass index (an estimate of body fat based on weight and height).

The researchers also found that higher levels of fat change the normal structure of airways, resulting in lung inflammation, according to the report published Oct. 17 in the European Respiratory Journal.

"Being overweight or obese has already been linked to having asthma or having worse asthma symptoms. Researchers have suggested that the link might be explained by the direct pressure of excess weight on the lungs or by a general increase in inflammation created by excess weight," explained study co-author Peter Noble. He's an associate professor at the University of Western Australia in Perth.

"This study suggests that another mechanism is also at play. We've found that excess fat accumulates in the airway walls where it takes up space and seems to increase inflammation within the lungs," Noble said in a journal news release.

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Recipe of the Week - Makeover Banana Nut Bread

This super moist, banana nut bread recipe is insanely delicious and healthier than most because it uses less butter, oil and sugar than most recipes.

Makeover Banana Nut Bread

Ingredients

7 ripe medium bananas, 22 oz (2 2/3 cup) mashed chunky with fork

1/2 cup 4 oz unsweetened apple sauce

2-1/2 cups 13.5 ounces unbleached all purpose flour

1-1/2 tsp baking soda

1/2 tsp salt

4 tbsp butter, 2 oz, softened

1 cup (6 1/2 oz) light brown sugar

4 large egg whites

1 tsp vanilla extract

3 oz 3/4 cup chopped walnuts

baking spray

Directions

Preheat oven to 350°F. Grease two 8x5 inch loaf pans with baking spray.

In a medium bowl, combine flour, baking soda and salt with a wire whisk. Set aside.

In a large bowl cream butter and sugar with an electric mixer. Add egg whites, apple sauce and vanilla, and beat at medium speed until thick. Scrape down sides of the bowl.

Add 1/3 of the flour mixture and blend at low speed until combined, add another 1/3 of the flour and blend at low speed, add remaining 1/3 of flour mixture and the bananas and blend at low speed until combined. Do not over mix. Fold in the walnuts.

Pour batter into loaf pans and bake on the center rack for 50 to 52 minutes, or until a toothpick inserted in the center comes out clean.

Let the pan cool at least 20 minutes, bread should be room temperature before slicing.

Nutrition

Servings: 1 Slice

Amount Per Serving

Calories: 104

Carbohydrates: 19.5g

Protein: 1.5g

Fat: 4g

Saturated Fat: 1.5g

Cholesterol: 5mg

Sodium: 100mg

Fiber: 1g

Sugar: 10.5g

Does Coffee Break an Intermittent Fast?

"Does coffee break a fast?"

Let's answer.

To begin with, I'll make the case that you shouldn't worry too much about this stuff. That you're even willing and able to go without a meal or snack for 12-24 hours places you in rarefied company. That's 95th percentile stuff. You're ahead of the game simply by being open to the idea of not eating every hour. Take heart in that. Some coffee with cream midway through doesn't take away from what you're accomplishing.

But I know you guys, and I know you love the minutiae. I know it because I love it, too. It's fun, even if it gets us into trouble sometimes. So let's dig right in.

First, does black coffee break a fast?

Put another way.. Does coffee interfere with the benefits we're seeking from a fast? Depends on the benefits you're seeking (and what you put in the coffee).

Let's look at some of the most common benefits first and if/how coffee affects them.

Common Benefits of Fasting: Does Coffee Help/Hinder?

Ketosis

Fasting is a quick and easy (or simple) way to get into ketosis. You have little choice in the matter. Since you're not eating anything, and your body requires energy, you break down body fat for energy. And because you've only got fat "coming in," you'll quickly start generating ketone bodies. If coffee stops ketosis, it's probably breaking the fast.

A recent study found that taking caffeine acutely upregulates ketosis in humans.

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Recipe of the Week - Spaghetti with Butternut Squash Parmesan Sauce

Something magical happens to pasta when you combine spaghetti with a creamy butternut sauce made with leeks, sage, garlic and Parmigiano Reggiano. You'll swear this is full of cream and butter, but it's not!

Ingredients

1 lb butternut squash, peeled and diced

1 tbsp light butter

8 oz spaghetti of your choice, use brown rice pasta for gluten-free

1 cup large leek (white part only)

2 cloves garlic, minced

1/4 cup fresh shaved parmesan cheese

4 sage leaves, sliced thick kosher salt and freshly ground black pepper, to taste

Directions

Bring a large pot of salted water to a boil.

Add butternut squash and cook until soft.

Remove squash with a slotted spoon and place in a blender, blend until smooth.

Add pasta to the boiling water and cook according to package directions for al dente, reserving 1 cup of the pasta water before draining.

Meanwhile, in a large deep non-stick skillet, melt the butter, sauté the leeks and garlic over medium-low heat until soft and golden, about 5 - 6 minutes.

Add pureed butternut squash, season with with salt and fresh cracked pepper and add a little of the reserved pasta water to thin out to your liking.

Stir in parmesan cheese and sage and mix in pasta until well coated.Serve with additional parmesan cheese on the side.

Nutrition

Servings: 1/4 the recipe

Amount Per Serving
Calories: 266

Carbohydrates: 56g

Protein: 9.5g

Fat: 3.5g

Cholesterol: 5mg

Sodium: 97mg

Fiber: 9g

Sugar: 2g

Recipe of the Week: Spaghetti Carbonara

Spaghetti Carbonara is an Italian pasta dish with creamy egg, diced bacon, grated cheese, and copious amounts of black pepper-a Roman dish reminiscent of an American breakfast.

Ingredients

10 ounces dried Delallo spachetti, or gluten-free spaghetti

6 slices center cut bacon, cut into 1/2-inch dices

3/4 cup low-sodium chicken broth

1 1/2 cups baby arugula or frisée lettuce , chopped

3 tbsp Italian parsley, chopped

kosher salt and ground black pepper

1/4 cup grated Parmigiano Reggiano cheese

3 tablespoons grated Pecorino Romano, preferably Locatelli

4 extra large eggs

POACHING LIQUID:

4 cups cold water

6 tbsp white vinegar

1/4 tsp kosher salt

Directions

Bring a large pot of generously salted water to a boil.In a deep skillet or medium pot, egg-poaching liquid to a boil over high heat, then leave on low heat.

Heat a large (12-inch) skillet over medium-high heat, cook bacon until fat renders and meat is slightly crisp, about 10 minutes. Set aside with a slotted spoon and transfer to a plate, leaving the fat in the skillet.

At the same time, add the pasta to the salted water, and add the broth to the bacon fat and simmer the broth to reduce by 1/3, about 8 to 10 minutes.

Cook the pasta until al dente, under-cooking by 2 minutes, about 8 to 10 minutes. Drain pasta but do not rinse.To the broth add the arugula, parsley and 1/4 teaspoon salt and black pepper.

Add drained pasta, raise heat to high, and toss to coat with sauce.

Finish cooking the pasta in the broth for 2 minutes, then remove from heat, stir in cheese, and toss. The spaghetti will soak up any liquid.

Working one at a time, carefully crack each egg into a small bowl and very gently slide into barely boiling poaching liquid. Cook until whites set but yolks are still runny, about 2 to 3 minutes. Using a slotted spoon, lift each egg out of the water.

Evenly divide pasta between 4 warm bowls. Place each egg atop each bowl of pasta. Top generously with black pepper.

Serve immediately, mixing up the pasta to spread the egg and yolk throughout the bowl.

Nutrition

Servings: 1 Cup Pasta, 1 Egg

Amount Per Serving

Calories: 422

Carbohydrates: 52g

Protein: 23g

Fat: 12g

Saturated Fat: 5g

Cholesterol: 227mg

Sodium: 546mg

Fiber 3g

Sugar 3g

Did You Know This About Soda?

A can of soda contains 10 teaspoons of sugar

On the average, your favorite can of non-sugar-free or non-diet soda contains a staggering 38 to 40 grams of sugar. And why is excessive sugar bad for you? Because it contains empty calories that may increase the risk of obesity, diabetes and heart disease. An occasional soda here and there may not be so bad, but when it becomes a habit, coupled with lack of physical activity, problems may arise.

Research of the Week: Why Hard Training Makes You More Impulsive

In her exploration of the epidemic of overtraining syndrome among ultrarunners a few years ago, Outside contributor Meaghen Brown told the story of Mike Wolfe, a North Face pro from Montana whose career had ground to a halt in the face of a debilitating but unexplained set of symptoms. Over the years, scientists have kicked around numerous possible theories about overtraining: unbalanced hormones, an immune system gone haywire, energy deficits, stress overload, and so on. But Wolfe was ready to consider a simpler possibility: "[A]t some point," he mused, "the mind quits before the body and just says, 'Enough.'"

There are some intriguing echoes of that idea in a recent study, published by French researchers in Biology Letters-but, far from closing the book on overtraining, the results raise as many questions about the nature of extreme fatigue as they answer. The most telling conclusion is that the distinction between mental and physical fatigue, at least when it comes to prolonged tests of endurance, is thin to the point of vanishing.

The study involved 37 serious triathletes, half of whom increased their training load by 40 percent for a three-week period in order to induce a mild and reversible form of overtraining (what sports scientists call "overreaching"). At the end of this period, they completed a series of cognitive and decision-making tasks in a brain scanner, answering questions like "Would you prefer $10 now or $50 in six months?" The eye-catching result is that the overtrained triathletes became more likely to choose immediate rewards over delayed (and superior) gratification compared to the control group. This is the finding that led to headlines like CNN's "Too much exercise could lead to bad decisions on what you eat and buy"-which is, to put it mildly, a bit of an extrapolation.

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Recipe of the Week: Parmesan Crusted Roasted Delicata Squash

Roasted Delicata squash topped with a Parmesan-herb crust, I like to leave it in the oven until the edges are crisp, golden and delicious! Acorn squash can be used in place of Delicata.

Ingredients

cooking spray

1 delicata squash, about 14 oz, washed and dried

1 tablespoon olive oil

1 garlic clove, crushed

1/4 teaspoon kosher saltblack pepper, to taste

1/4 cup fresh grated parmesan

2 tablespoons finely chopped parsley

1 teaspoon finely chopped fresh thyme

1/2 teaspoon lemon zest

Directions

Preheat oven to 425°F. Line a large baking sheet with parchment, lightly spray with oil.

Slice the squash in half lengthwise and scoop out the seeds with a spoon. Slice the seeded halves into 1/4-inch thick slices (half circles) and place them in a large bowl.

In a small bowl combine the parmesan, parsley, thyme and lemon zest.

Drizzle the olive oil, garlic, salt and black pepper over the squash slices, tossing toss well to coat.

Lay flat on the prepared baking sheets, pour the parmesan mixture over the squash.

Bake in the center of the oven until soft and golden brown on the edges, about 25 minutes.

Nutrition

Servings: 1/2 Squash

Amount Per Serving

Calories: 232

Carbohydrates: 30.5g

Protein: 7.5g

Fat: 11g

Saturated Fat: 3.5g

Cholesterol: 10mg

Sodium: 383mg

Fiber: 9g

Sugar: 0.1g

This is at Risk if You Don't Exercise...

People who don't regularly exercise may lose up to 80% of their muscle strength by age 65.
Don't be a statistic! Get moving and stay moving now!

Top 10 Reasons You're Not Getting the Results You Want in the Gym

By: Mark Sisson

Are you struggling to see results at the gym? Has your strength training hit a dead end? Maybe you've noticed that lifting heavy things doesn't automatically build muscle. It doesn't automatically get results.

There's nothing worse than putting in the work but seeing no benefits. Carving time out of a busy schedule to lift heavy things is already a Herculean effort. That time needs to be productive. So, if you're struggling to get results, here are the ten most likely reasons.

1) You're Not Fully Motivated (Yet)

Building a lean muscular physique takes considerable work. There's nothing quick or easy about it. To maintain your motivation, it helps to remember the benefits.

Not only is it fantastic for your health, and a great longevity strategy, but it's arguably the best form of exercise to lose fat.
A lean, muscular physique is useful, visually appealing, and built for adventure. Whether you're climbing trees with your kids, portaging a boat or carrying someone away from danger, muscles help get jobs done.

Strength training checks all the boxes, and it's hard to imagine a better use of your time at the gym. But it's not always easy to make consistent progress. If you're struggling to get results, your training may lack progressive overload.

Want to know reasons 2-9? Click here for the rest of the article

Don't Procrastinate This Any Longer…

Did you know?…

More than 30% of children ages 6 to 11 are overweight, and over 15% are obese!

Help to fight childhood obesity by working hard on feeding your children healthy and balanced meals as well as the children in you family. It is never too late to start and it is definitely never too late to change.

Recipe of the Week: Vegetarian Eggplant and Tomato Sauce

This simple Eggplant and Tomato Sauce is delicious, made with diced eggplant stewed in tomatoes and garlic. I love it served over pasta but it's also great as a side dish on it's own.

Ingredients

1 medium eggplant, cut in 1/2-inch cubes

4 cloves garlic, smashed and chopped

2 tbsp extra virgin olive oil

28 oz can plum tomatoes including juice, I like Tuttorosso

salt and fresh ground pepper

chopped basil or parsley, for garnish

Directions

Heat oil over medium-high heat in a large deep skillet, when hot saute the garlic in olive oil.

Add eggplant and cook about 3 minutes, until it begins to soften.

Coarsely chop tomatoes and add them to the skillet along with the juices.

Season with salt and pepper and simmer, uncovered about 15-20 minutes.

Add fresh chopped herbs and serve over your favorite pasta.

Nutrition

Servings: 3/4 Cup

Amount Per Serving

Calories: 127

Carbohydrates: 16g

Protein: 3g

Fat: 7g

Fiber: 5g

Sugar: 5g

Research of the Week: 7 Longevity Biomarkers to Track

By: Mark Sisson

Last year, I wrote about 10 of the most interesting predictors of longevity. Many of them were subjective, but, as we all know, the objective physiological processes that occur in the human body also predict how long we live. Luckily, we can measure most of them. Some are standard at doctor's checkups. Some require more involved (and expensive) testing. Some you can complete yourself at home with simple household objects.

But if you care at all about how well you're doing in the longevity game, it's worth paying attention to some of them.

Triglyceride: HDL Ratio

Also known as the atherogenic index of plasma, a high triglyceride: HDL ratio is one of the best indicators of one's risk for heart disease. It has the added benefit of also predicting lipoprotein particle size and insulin resistance.
These all impact a person's longevity. It's difficult to live long when you're getting heart attacks and your insulin skyrockets if you even glance at a potato.

Sure enough, in elderly women, the T:HDL ratio predicts all-cause mortality. (not just cardiovascular mortality).

A ratio of 2 or under is good. Anything above should be addressed before it worsens, and anything above 4 means trouble.

Sex Hormone Status

Our bodies use them to build tissue, build babies, and lead robust meaningful lives. Evolution is mostly concerned with propagation of the species-with reproduction. Some waning is unavoidable with the passage of time, but we shouldn't accept levels that lower health quality and increase mortality.

In older men, low testosterone is a risk factor for early mortality. Add to that all the other examples of benefits I described in the TRT post. It's not just testosterone, and not just in men. Fractures are terrible for longevity, often reducing both quality and quantity of life in the elderly. In both older men and women, low T and low estrogen levels are risk factors for fractures. Sex hormones regulate the body's response to injuries and burns. The older you get, the deadlier injuries get. A 20-year-old slips and falls and maybe gets a little bruise. If an 80-year-old slips and falls, they might break a hip.

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Exercise Combats Health Conditions and Diseases

Worried about heart disease? Hoping to prevent high blood pressure? No matter what your current weight, being active boosts high-density lipoprotein (HDL), or "good," cholesterol and decreases unhealthy triglycerides. This one-two punch keeps your blood flowing smoothly, which decreases your risk of cardiovascular diseases.

Regular exercise helps prevent or manage a wide range of health problems and concerns, including stroke, metabolic syndrome, type 2 diabetes, depression, a number of types of cancer, arthritis and falls.

Meet with our Intense Fitness Trainers about how your fitness routine can benefit your long-term health!

Recipe of the Week: Low-Carb Mashed Cauliflower

Mashed Cauliflower is essentially a creamy cauliflower puree that makes a delicious low-carb or keto alternative to mashed potatoes.

Ingredients

1 medium head cauliflower, cut up into florets

4 cloves crushed garlic

1/3 cup 1% buttermilk

salt and pepper to taste

1 tbsp salted butter, plus optional more for serving

Directions

Steam or boil cauliflower and garlic until soft.

Drain the cauliflower, then add buttermilk, butter, salt, pepper and purée with an immersion blender. (If you don't own a hand blender, you should consider getting one. It is one of my most used gadgets in my kitchen, you'll wonder how you ever lived without it!) A regular blender would work fine as well.

Nutrition

Servings: 3/4 Cup

Amount Per Serving

Calories: 62

Carbohydrates: 8.5g

Protein: 3.5g

Fat: 3g

Saturated Fat: 0.5g

Cholesterol: 6mg

Sodium: 67mg

Fiber: 4g

Sugar: 3g

Bones of Roman Britons Provide New Clues to Dietary Deprivation

Researchers at the University of Bradford have shown a link between the diet of Roman Britons and their mortality rates for the first time, overturning a previously-held belief about the quality of the Roman diet.

Using a new method of analysis, the researchers examined stable isotope data (the ratios of particular chemicals in human tissue) from the bone collagen of hundreds of Roman Britons, together with the individuals' age-of-death estimates and an established mortality model.

The data sample included over 650 individuals from various published archaeological sites throughout England.

The researchers - from institutions including the Museum of London, Durham University and the University of South Carolina - found that higher nitrogen isotope ratios in the bones were associated with a higher risk of mortality, while higher carbon isotope ratios were associated with a lower risk of mortality.

Romano-British urban archaeological populations are characterized by higher nitrogen isotope ratios, which have been thought previously to indicate a better, or high-status, diet. But taking carbon isotope ratios, as well as death rates, into account showed that the nitrogen could also be recording long-term nutritional stress, such as deprivation or starvation.

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Air Pollution Linked to Bipolar Disorder, Depression

Air pollution takes a massive toll on our health. The World Health Organization links it to deadly diseases like lung cancer and stroke, and new research
suggests that polluted regions see more cases of neurological disorders like depression and bipolar disorder.

In the United States, scientists found counties with the worst air quality, as indicated by the Environmental Protection Agency, had a 27 percent increase in bipolar disorder and 6 percent increase in depression, when compared to the national average.

Study author and University of Chicago geneticist Andrey Rzhetsky is careful to note that the study doesn't definitively prove air pollution
causes mental illness, but he says it shows where a person might be slightly more at risk.

Similar studies in London,
China, and South Korea have similarly found a link between polluted places and poor mental health.

Rzhetsky says their study shows that where U.S. counties are being polluted, neurological disorders are taking a toll.

Click here for the rest of the article

Recipe of the Week: Easy Lemon-Parsley Potato Foil Packets

Lemon-Parsley Potato Foil Packets can be grilled or baked in the oven! A delicious side dish, and the best part - easy cleanup!

Ingredients

16 ounces baby red or yukon gold potatoes, quartered

1 tablespoons olive oil

kosher salt, to taste

1/2 teaspoon garlic powder

black pepper, to taste

grated lemon zest of 1/2 lemon (1/2 teaspoon)

1/2 tablespoon finely chopped flat leaf parsley

1 piece Reynolds Wrap heavy duty foil, 18 x 18 inches

Directions

In a large bowl toss the potatoes with olive oil, garlic powder, 1/2 teaspoon salt and black pepper to taste, toss to evenly coat.

Transfer to a large sheet, 18 x 18 inches of heavy duty foil on a flat surface.

Place the ingredients in the center of the foil. Form a packet by bringing the short ends of the foil together and fold twice to seal leaving room for steam.

TO GRILL

Grill, covered over medium heat 30 minutes, shaking the bag every 10 minutes so the bottom of the potatoes don't burn. Open carefully and top with 1/8 teaspoon salt, lemon zest and parsley.

IN THE OVEN

Bake in a preheat 400F oven 35 to 40 minutes, shaking the halfway. Open carefully and top with 1/8 teaspoon salt, lemon zest and parsley.

Nutrition

Servings: 1/2 cup

Amount Per Servings

Calories: 113

Carbohydrates: 19g

Protein: 3g

Fat: 3.5g

Saturated Fat: 0.5g

Sodium: 0.5mg

Fiber: 2g

Sugar: 1g

Did You Know This About Jump Rope?

Jump roping just a few minutes a day strengthens your legs, glutes and calves. Jump roping burns more fat and calories than typical cardio. It also improves mood and heart and brain function.

Learn more about the benefits of jump rope from our Intense Fitness Trainers!

Plant Milks Worse for Environment Than Cow Milk: Fonterra

If you are drinking plant-based "milks" because you think they are better for the environment, think again says a Fonterra scientist.

Nielsen Scantrack data shows sales of alternative milks have taken off in the past two years, with 25 per cent of total market share of all milk categories. In 2017 Kiwis spent $52 million on them, but that has risen to $144m in the last 12 months, with almond milk the most popular, followed by soya.

The value of the alternative milk market is growing at 7.6 per cent a year, while cow milk value is flat. But milk substitutes such as soy, almond, oat and rice have double the greenhouse gas emissions of Fonterra's milk produced in New Zealand, when compared on the basis of their nutrient content.

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