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JISSN | Full text | ISSN exercise & sports nutrition review: research & recommendations

Sports nutrition is a constantly evolving field with hundreds of research papers published annually. For this reason, keeping up to date with the literature is often difficult.
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The secret of power napping

The secret of power napping | Keep fit | Scoop.it
Naps are of critical importance to pilots flying long-haul – they fit one in while the co-pilot takes over, later reaping the benefits of improved alertness. They are a significant performance enhancer for athletes, too, and they can have the same benefits for anyone. A 30-minute nap is the most practical.

If you want to try it yourself, have a coffee beforehand – espresso is a good, quick fix – so that it takes effect towards the end of your nap, or controlled recovery period (CRP).
Kev Richards's insight:
Something I just can't do!

"Naps are of critical importance to pilots flying long-haul – they fit one in while the co-pilot takes over, later reaping the benefits of improved alertness. They are a significant performance enhancer for athletes, too, and they can have the same benefits for anyone. A 30-minute nap is the most practical. If you want to try it yourself, have a coffee beforehand – espresso is a good, quick fix – so that it takes effect towards the end of your nap, or controlled recovery period (CRP). "
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The health benefits of tea

The health benefits of tea | Keep fit | Scoop.it
We look at the evidence for the health benefits of ordinary black tea from a teapot or tea bag, and green tea.
Kev Richards's insight:
Green tea and black tea are from the same plant but the curing process produces different effects. A tea extract seems to be as good as or even better than the real thing.

You need to drink 3 to 6 cups a day for clinical benefits. Good for the heart, blood pressure, mental health and antioxidant activity.

Tea consumption consistently leads to a significant increase in the antioxidant capacity of the blood. http://www.webmd.boots.com/healthy-ea…/…/health-benefits-tea https://www.ncbi.nlm.nih.gov/pubmed/14519827

Black tea is better for the heart than green tea - reduces the risk of coronary heart disease (CHD) https://www.ncbi.nlm.nih.gov/pubmed/16855537

Green tea has anti-oxidant effect Coffee reduces the risk of colorectal cancer
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Giant Rats Trained to Sniff Out Tuberculosis in Africa

Giant Rats Trained to Sniff Out Tuberculosis in Africa | Keep fit | Scoop.it
Already known for detecting land mines, the giant African rodents may be able to sniff out tuberculosis, the world's second most fatal infectious disease.
Kev Richards's insight:
The amazing ingenuity of people and animals working together. Who would have thought you could train a rat like a dog!
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Colorectal cancer risk and dietary intake of calcium, vitamin D, and dairy products: a meta-analysis of 26,335 cases from 60 observational studies. - PubMed - NCBI

Colorectal cancer risk and dietary intake of calcium, vitamin D, and dairy products: a meta-analysis of 26,335 cases from 60 observational studies. - PubMed - NCBI | Keep fit | Scoop.it
Nutr Cancer. 2009;61(1):47-69. doi: 10.1080/01635580802395733. Meta-Analysis; Research Support, Non-U.S. Gov't
Kev Richards's insight:
The fat = cholesterol equation has caused a lot of confusion about what to eat and put people off eating eggs, milk and cream. You just can't trust what the government experts say. They never said don't eat junk foods, sweets and cakes with the same force.

"Drink a pint of milk a day" was an old marketing slogan but the eat low fat message turned people to giving their kids fruit drinks, pure or adulterated, now found to be better avoided unless it is just a glass a day. Now the evidence indicates that dairy is protective against colon cancer and even promotes weight loss. Calcium is the key ingredient.

"Higher consumption of milk/dairy products reduces the risk of colon cancer, and high calcium intake reduces the risk of CRC. High calcium intake had a greater protective effect against tumors of the distal colon and rectal cancer vs. proximal colon. In vivo and in vitro studies suggest that dairy products, calcium, and dietary vitamin D inhibits the development of colorectal cancer (CRC)."
http://www.ncbi.nlm.nih.gov/pubmed/19116875

What about prostate cancer?

"In this large prospective study in a prostate cancer screening trial, greater dietary intake of calcium and dairy products, particularly low-fat types, may be modestly associated with increased risks for nonaggressive prostate cancer, but was unrelated to aggressive disease. Furthermore, we found no relationship between calcium intake and circulating vitamin D." http://www.ncbi.nlm.nih.gov/pubmed/18086766

 Naturally it doesn't mean go forth and stuff ones face with dairy, just that a pint a day and some cheese is good not bad.
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How does the Body Control Blood Sugar Levels? | New Health Guide

How does the Body Control Blood Sugar Levels? | New Health Guide | Keep fit | Scoop.it
The question, “how does the body control blood sugar levels,” is always a very complicated one to answer. Read on to understand how liver and pancreas regulate insulin and glucagon levels to stabilize blood sugar.
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10 Banned Foods that Every American Should Stop Eating

10 Banned Foods that Every American Should Stop Eating | Keep fit | Scoop.it
Great graphic on foods that we continue to eat in the United States that are BANNED in other countries due to the additives, hormones and preservatives that are in them!
Kev Richards's insight:
This is what we do not want if the US gets its European trade agreement.
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Narcolepsy medication modafinil is world's first safe 'smart drug'

Narcolepsy medication modafinil is world's first safe 'smart drug' | Keep fit | Scoop.it
Increasingly taken by healthy people to improve focus before exams, after a comprehensive review researchers say modafinil is safe in the short-term
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To Supplement or Not? — Despite Its Homocysteine Benefit, Folic Acid Is Not Essential for CVD Protection

To Supplement or Not? — Despite Its Homocysteine Benefit, Folic Acid Is Not Essential for CVD Protection | Keep fit | Scoop.it
Today's Dietitian magazine, the leading news source for dietitians and nutritionists, covering topics such as diabetes management, long-term care, new products and technologies, career strategies, nutrition research updates, supplements, culinary arts, food allergies, fitness, sports medicine, and much more.
Kev Richards's insight:

People who have heart attacks often have high levels of homocysteine  and low levels of folic acid and certain B vitamins.

Folic acid and B vitamins probably reduce the chance of heart attacks but supplementation is not recommended by scientific advisers because there is no evidence that supplementation will prevent a heart attack.

Raised levels of homocysteine is an indicator of risk of heart attacks but scientific advisers do not recommend a test for homocysteine levels because there is not enough evidence to show the link.

Since neither folic acid or B vitamins are going to do any harm, only potential good, if I were in a high risk family I know what I would do!

Sometimes common sense needs to be injected into the blood stream of "scientists".

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'I peed out my own fat after having new jab'

'I peed out my own fat after having new jab' | Keep fit | Scoop.it
The new treatment claims to be an effective alternative to liposuction - and Sharon Donaldson, 39, from Liverpool, was one of the first women to try it.
Kev Richards's insight:

21st century body sculpting! What this Aqualyx stuff actually does is dissolve fat in places you cannot remove through exercise and diet - like chins, cheeks and other stubborn areas. Better than cosmetic surgery?! Strange when people get a photo done they seem to hold in the flabby bits!

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Monolaurin – A Natural Immune Boosting Powerhouse

Monolaurin – A Natural Immune Boosting Powerhouse | Keep fit | Scoop.it
Monolaurin is a 12-carbon long fatty acid, derived from coconut oil but prepared into a mono-ester of lauric acid. Decades of research has demonstrated the germ-killing and disinfectant properties of this natural compound.
Kev Richards's insight:

Not much evidence relating to people apart from case histories and user experience, most of which are positive.

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What are the top 10 healthy foods?

What are the top 10 healthy foods? | Keep fit | Scoop.it
Ideally, the top ten foods should be tasty as well as good for you. This article lists the top ten foods with taste, nutrition and health benefits in mind.
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It's healthier to cook with LARD than sunflower oil

It's healthier to cook with LARD than sunflower oil | Keep fit | Scoop.it
When it comes to choosing an oil or fat for cooking, we have never been so spoiled for choice. But which of them really is best to cook with?
Kev Richards's insight:
Anyone for bread and dripping?

As usual 30 years of rubbish fed to us by experts. It is about cooking fats. The healthiest are Olive oil, Rapeseed, lard and coconut oil. Worst are Sunflower, peanut and corn oil which degrade to produce harmful chemicals. We have always been taught that olive oil is bad when cooking but it turns out that is not so. It has been used for cooking for thousands of years.

Lard is good for roast potatoes and baking.
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Could our sunscreens actually be giving us skin cancer?

Could our sunscreens actually be giving us skin cancer? | Keep fit | Scoop.it
Some experts now believe wearing high factor sunscreens may actually be contributing to the rise in malignant melanoma as well as causing an epidemic in vitamin D deficiency
Kev Richards's insight:
A sunscreen study from 2001 suggests that the best protection is achieved by dividing the SPF number in half and reapplying that many minutes after sun exposure begins. For example, if the SPF is 30, sunscreen should be reapplied once after 15 minutes of exposure. Further reapplication is only necessary after activities such as swimming, sweating, or rubbing/wiping.

The SPF refers to the UVB protection and the 0-5 star ratings to the UVA protection. Products that boast “Advanced UVA” protection only have to comply with EU regulations, which means their UVA protection has to be only a third of the advertised SPF. In fact, the highest UVA protection is to be found in sunscreen products with the Boots four- or five-star rating.

Keep in mind that the higher the SPF, the smaller the increased benefit: contrary to what you might think, SPF 30 isn't twice as strong as SPF 15. While SPF 15 filters out 93% of UVB, SPF 30 filters out 97%, only a slight improvement. UVA - Look for a sunscreen that contains at least one of the following, ecamsule, avobenzone, oxybenzone, titanium dioxide, sulisobenzone, or zinc oxide. Any of those should do the trick.
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Stressed-out hedgehog Derek goes completely bald from alopecia

Stressed-out hedgehog Derek goes completely bald from alopecia | Keep fit | Scoop.it
Derek the hedgehog (pictured) was found injured in a back garden in Bishop's Stortford, Hertfordshire, when he was just two weeks old, and then started to lose his spines.
Kev Richards's insight:
Derek has stress related alopecia. Due to having to cross roads maybe! However, after a bit of therapeutic massage his spines are growing back. Is this enough evidence to meet FDA and UK standards of proof?
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Melatonin's protective effect against UV radiation: a systematic review of clinical and experimental studies. - PubMed - NCBI

Melatonin's protective effect against UV radiation: a systematic review of clinical and experimental studies. - PubMed - NCBI | Keep fit | Scoop.it
Photodermatol Photoimmunol Photomed. 2014 Aug;30(4):180-8. doi: 10.1111/phpp.12080. Epub 2013 Nov 17. Review
Kev Richards's insight:
Melatonin - effective against sun caused skin damage.It protects DNA from damage and death. Applying melatonin to the skin before sun exposure seems to prevent sunburn - before but not after. You can add it to your normal sunscreen a couple of weeks before you use it to allow time for dispertion.
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How does the Body Control Blood Sugar Levels? | New Health Guide

How does the Body Control Blood Sugar Levels? | New Health Guide | Keep fit | Scoop.it
The question, “how does the body control blood sugar levels,” is always a very complicated one to answer. Read on to understand how liver and pancreas regulate insulin and glucagon levels to stabilize blood sugar.
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Processed meats rank alongside smoking as cancer causes – WHO | Society | The Guardian

Processed meats rank alongside smoking as cancer causes – WHO | Society | The Guardian | Keep fit | Scoop.it
UN health body says bacon, sausages and ham among most carcinogenic substances along with cigarettes, alcohol, asbestos and arsenic
Kev Richards's insight:
Eat free range and if possible, organic food. It won't taste better but it will be as free from chemicals as can be and avoids the horror of crammed cages.
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Think antioxidants will make you live longer? Think again

Think antioxidants will make you live longer? Think again | Keep fit | Scoop.it
The theory is that antioxidants reduce the 'oxidising' damage caused by free radicals - corrosive molecules produced by our bodies.
Kev Richards's insight:

Strange, over the top conclusions based on 1 report using a species of worms as the test subject! Not a very scientific response.

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The 11 Most Nutrient Dense Foods on The Planet

The 11 Most Nutrient Dense Foods on The Planet | Keep fit | Scoop.it
For optimal health, it is a good idea to choose the foods that contain the most nutrients. Here are the 11 most nutrient dense foods on earth.
Kev Richards's insight:

Chicken stock or soup!

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Recommendation for vitamin D intake was miscalculated, is far too low, experts say

Recommendation for vitamin D intake was miscalculated, is far too low, experts say | Keep fit | Scoop.it
Researchers are challenging the intake of vitamin D recommended by the National Academy of Sciences Institute of Medicine saying their Recommended Dietary Allowance for vitamin D underestimates the need by a factor of ten.
Kev Richards's insight:

Too much Vitamin D or too little can be harmful. So how much should we take if we don't get enough sun? Routine tests are not carried out by GPs so how are we mere mortals to know!

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Supplement Guide: Tetradecylthioacetic Acid

Supplement Guide: Tetradecylthioacetic Acid | Keep fit | Scoop.it
The lowdown on this metabolism stimulator
Kev Richards's insight:

Might clean out liver fat and the fats you don't want in your blood. Not much research using human subjects but the science seems sound.

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95-year-old man sets world record in 200m dash

95-year-old man sets world record in 200m dash | Keep fit | Scoop.it
Nicknamed "the world's fittest old age pensioner," 95-year-old Charles Eugster, set a new World Record for his age group by running the indoor 200-meter in just 55.48 seconds.

 

 

 

 
Kev Richards's insight:

An inspiration! 95 years old...

 

 

 

 
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Get Gorgeous Now: Six Amazing Beauty Hacks [Infographic]

Get Gorgeous Now: Six Amazing Beauty Hacks [Infographic] | Keep fit | Scoop.it
It’s no surprise that beauty has fast grown into a multi-billion-dollar industry over the decades. As most women know, the range of hair products, skin potions, and cosmetics available at any drugstore or mall is enormous. In this infographic, the folks at Ogle School reveal 6 amazing beauty hacks.
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