You are all cute. Source
And if you don't like chemistry,
Celebrate V-day with a cute dog. Source
Enjoy your Valentine's day, whether you're single, dating, or married.
On the other fronts, let's make sure you are still working hard towards your goals. After all, if you are like most Americans and made a bunch of silly resolutions, it's about that time that you begin to break them. This is why it is a waste of time to make resolutions. So rather than do that worthless crap, make it a habit to do the things you need to do rather than using a new year as an excuse.
Are you keeping a food journal that keeps track of what, when, and how much you eat? If not, why? Don't say it's because taking a few seconds to write down some words is a hassle. Does looking good naked sound like a hassle to you? What about having more confidence, strength, a six-pack?
Are you resistance training 2-4 times per week with an intensity that I would approve of? Basically what this means is that you are actually doing big compound movements that work many muscle groups rather than using pink dumbbells for triceps kickbacks.
Are you moving at a lower intensity every day? The northeast was obliterated by a massive snow storm this week. Winds were up, it was raining, and many stores were closed. So what? Did you walk or at least do something indoors?
ON YOUTUBE
Ran across this inspirational commentary given by a Texas sportscaster in regards to a gay male football player coming out before the NFL draft. Give it a listen and let it move you.
NUTRITION
I am going to piggyback on my article on gut health because I ran across a recent study released this year about how certain fats and carbohydrate combinations can affect gut health and blood lipids. 32 rats were divided into 4 groups with 8 members each. There were four combination diets:
_ lard (saturated fat) with fructose (simple carbohydrate)
_ lard with corn starch (complex carbohydrate)
_ soybean oil (unsaturated fat) with fructose
_ soybean oil with corn starch
After 4 weeks, researchers found that the rats on the LCS diet had the highest levels of butyrate in their feces, a short-chain fatty acid. Remember SCFA? They are crucial for well-being, intestinal health, and can inhibit cancer cell growth (1). On the other hand, rats that were fed the SF diet had the lowest levels of butyrate, indicating abnormal gut flora health and balance. Then, the rats that were on the LF diet exhibited marked increases in blood lipids--triglycerides--and an increased artherogenic index. What this means is that these rats had five times the higher risk of having heart disease. The take-away? Though the test was done on rats, previous studies on humans have also shown that vegetable oils and fructose have a lower health threshold when it comes to intake and that it requires less of a dose of them to bring about detrimental effects on your health (2, 3, 4)
This study reinforces why you should avoid eating a high-fructose and vegetable oil diet. Additionally I am not inferring that lard is alright, because I don't recommend high consumption of that, either.
Stay accountable. Work hard and keep it up.
Questions? Comments? Drop a line.
REFERENCES
1. Zuo L, et al. Butyrate suppresses proliferation and migration of RKO colon cancer cells though regulating endocan expression by MAPK signaling pathway. Food Chem Toxicol. 2013 Oct 25.
2. Richard P. Bazinet and Michael W.A. Chu. Omega-6 polyunsaturated fatty acids: Is a broad cholesterol-lowering health claim appropriate? Canadian Medical Association Journal, November 2013
3. Nunes PM, et al. Dietary lipids do not contribute to the higher hepatic triglyceride levels of fructose- compared to glucose-fed mice. FASEB J. 2014 Feb 5.
4. Basaranoglu M, et al. Fructose as a key player in the development of fatty liver disease. World J Gastroenterol. 2013 Feb 28;19(8):1166-72.
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