How exercise — interval training in particular — helps stop aging | Knowridge Science Report

Image for How exercise -- interval training in particular -- helps stop aging | Knowridge Science Report

It’s oft-repeated but true: exercise keeps you healthy.

It boosts your immune system, keeps the mind sharp, helps you sleep, maintains your muscle tone, and extends your healthy lifespan.

Researchers have long suspected that the benefits of exercise extend down to the cellular level, but know relatively little about which exercises help cells rebuild key organelles that deteriorate with aging.

A study published in Cell Metabolism found that exercise — and in particular high-intensity interval training in aerobic exercises such as biking and walking — caused cells to make more proteins for their energy-producing mitochondria and their protein-building ribosomes, effectively stopping aging at the cellular level.

The study enrolled 36 men and 36 women from two age groups — “young” volunteers who were 18-30 years old and “older” volunteers who were 65-80 years old — into three different exercise programs:

One where the volunteers did high-intensity interval biking, one where the volunteers did strength training with weights, and one that combined strength training and interval training.

Then the researchers took biopsies from the volunteers’ thigh muscles and compared the molecular makeup of their muscle cells to samples from sedentary volunteers.

The researchers also assessed the volunteers’ amount of lean muscle mass and insulin sensitivity.

They found that while strength training was effective at building muscle mass, high-intensity interval training yielded the biggest benefits at the cellular level.

The younger volunteers in the interval training group saw a 49% increase in mitochondrial capacity, and the older volunteers saw an even more dramatic 69% increase.

Interval training also improved volunteers’ insulin sensitivity, which indicates a lower likelihood of developing diabetes.

However, interval training was less effective at improving muscle strength, which typically declines with aging.

The lead author Nair stressed that the focus of this study wasn’t on developing recommendations, but rather on understanding how exercise helps at the molecular level.

As we age, the energy-generating capacity of our cells’ mitochondria slowly decreases.

By comparing proteomic and RNA-sequencing data from people on different exercise programs, the researchers found evidence that exercise encourages the cell to make more RNA copies of genes coding for mitochondrial proteins and proteins responsible for muscle growth.

Exercise also appeared to boost the ribosomes’ ability to build mitochondrial proteins. The most impressive finding was the increase in muscle protein content.

In some cases, the high-intensity biking regimen actually seemed to reverse the age-related decline in mitochondrial function and proteins needed for muscle building.

The high-intensity biking regimen also rejuvenated the volunteers’ ribosomes, which are responsible for producing our cells’ protein building blocks.

The researchers also found a robust increase in mitochondrial protein synthesis. Increase in protein content explains enhanced mitochondrial function and muscle hypertrophy.

Exercise’s ability to transform these key organelles could explain why exercise benefits our health in so many different ways.

Muscle is somewhat unique because muscle cells divide only rarely. Like brain and heart cells, muscle cells wear out and aren’t easily replaced.

Functions in all three of those tissues are known to decline with age. “Unlike liver, muscle is not readily regrown. The cells can accumulate a lot of damage,” Nair explains.

However, if exercise restores or prevents deterioration of mitochondria and ribosomes in muscle cells, there’s a good chance it does so in other tissues, too. Understanding the pathways that exercise uses to work its magic may make aging more targetable.

Nair and his colleagues hope to find out more about how exercise benefits different tissues throughout the body.

They are also looking into ways that clinicians may be able to target the pathways that confer the most benefits. However, for the time being, vigorous exercise remains the most effective way to bolster health.

“There are substantial basic science data to support the idea that exercise is critically important to prevent or delay aging,” says Nair. “There’s no substitute for that.”

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News source: Cell Press. The content is edited for length and style purposes.
Figure legend: This Knowridge.com image is for illustrative purposes only.

https://knowridge.com/2017/10/how-exercise-interval-training-in-particular-helps-stop-aging/

On – 22 Oct, 2017 By Knowridge

How to eat more vegetables

You didn’t want to eat them as a kid, and some of you still don’t want to eat them now. Let’s face it: a lot of people think vegetables kind of suck. Nevertheless, they’re an important part of a healthy diet.

Veggies are rich in fiber and nutrients like magnesium, vitamin K, potassium and B vitamins. If you’re looking to incorporate more vegetables into your diet, we’ve got just the recipes to help you do so. From cauliflower tortillas to roasted beet hummus, these dishes will turn vegetables into your favorite part of any meal.

And before you ask ― yes, we know that some of the “vegetables” on this list are technically fruits. But hey, if the Supreme Court considers something a vegetable, then who are we to judge?

ALSO ON HUFFPOST

https://www.huffingtonpost.com/entry/how-to-eat-more-vegetables_us_59ea6620e4b0958c46821433

On – 23 Oct, 2017 By Abigail Williams

Twenty-Five+ Healthy Low-Carb Mexican Food Dinners for Cinco de Mayo – Kalyn’s Kitchen

Twenty-Five+ Healthy Low-Carb Mexican Food Dinners for Cinco de Mayo

posted by Kalyn Denny on April 28, 2017

Here are all my favorite Healthy Low-Carb Mexican Dinners for Cinco de Mayo. Use the Diet-Type Index to find more low-carb and gluten-free recipes like these.

Twenty-Five+ Healthy Low-Carb Mexican Food Dinners for Cinco de Mayo [found on KalynsKitchen.com]

You probably couldn’t help but notice that I’m a huge fan of Mexican food around here, and through the years I’ve made so many tasty low-carb favorites with those flavors. And Cinco de Mayo is just one week away! There’s nothing I like more than a good excuse to eat Mexican food for a whole week, so for the occasion I’m updating my collection of Twenty-Five+ Healthy Low-Carb Mexican Food Dinners for Cinco de Mayo.

I’ve divided the favorite Low-Carb Mexican Food Recipes into three categories: Low-Carb and Gluten-Free Mexican Food Dinners, Low-Carb But Not Gluten-Free Mexican Food Dinners (that use low-carb tortillas), and Carb Conscious / Low-Glycemic Mexican Food Dinners (that contain beans). Hopefully there’ll be something for everyone in this collection!

All these Mexican food dinners are favorites that I bet your family will like. And I promise I won’t tell if you decide to make one of them right away before Cinco de Mayo gets here; enjoy!

Low-Carb and Gluten-Free Mexican Food Dinners
Twenty-Five+ Healthy Low-Carb Mexican Food Dinners for Cinco de Mayo [found on KalynsKitchen.com]
(If you like Poblano chiles, you will love this dish!)
Twenty-Five+ Healthy Low-Carb Mexican Food Dinners for Cinco de Mayo [found on KalynsKitchen.com]

(If you haven’t tried a wrap with collards, these might surprise you!)

Twenty-Five+ Healthy Low-Carb Mexican Food Dinners for Cinco de Mayo [found on KalynsKitchen.com]

Instant Pot or Slow Cooker Low-Carb Green Chile Pork Taco Bowl
(We loved this spicy green chile pork on a bed of cauliflower rice,
you choose the cooking method you prefer!)

Twenty-Five+ Healthy Low-Carb Mexican Food Dinners for Cinco de Mayo [found on KalynsKitchen.com]

Green Chile and Chicken Mock Enchilada Casserole 
(Everyone in my extended family loves this recipe!)

Twenty-Five+ Healthy Low-Carb Mexican Food Dinners for Cinco de Mayo [found on KalynsKitchen.com]

Low-Carb Ground Beef Cauliflower Rice Taco Bowls
(This is quick and easy for a work night dinner!)

Twenty-Five+ Healthy Low-Carb Mexican Food Dinners for Cinco de Mayo [found on KalynsKitchen.com]

Beefy and Cheesy Low-Carb Green Chile Bake
(This is the perfect low-carb casserole with ground beef.)

Twenty-Five+ Healthy Low-Carb Mexican Food Dinners for Cinco de Mayo [found on KalynsKitchen.com]

Instant Pot (or Stovetop) Low-Carb Taco Soup
(My favorite taco soup recipe, without the carbs!)

Twenty-Five+ Healthy Low-Carb Mexican Food Dinners for Cinco de Mayo [found on KalynsKitchen.com]
(I came up with this when my nieces were doing Whole 30.)
Twenty-Five+ Healthy Low-Carb Mexican Food Dinners for Cinco de Mayo [found on KalynsKitchen.com]

(The low-carb tortillas are not gluten-free; eat on taco salad or in lettuce wraps!)

Twenty-Five+ Healthy Low-Carb Mexican Food Dinners for Cinco de Mayo [found on KalynsKitchen.com]

Low-Carb Southwestern Pot Roast in the Slow Cooker
(Have pot roast for dinner and use leftover meat for taco salad!)

Twenty-Five+ Healthy Low-Carb Mexican Food Dinners for Cinco de Mayo [found on KalynsKitchen.com]

Fish Taco Cabbage Bowl
(If you like fish tacos, you’ll love this low-carb version!)

Twenty-Five+ Healthy Low-Carb Mexican Food Dinners for Cinco de Mayo [found on KalynsKitchen.com]
Ground Turkey Low-Carb Enchilada Casserole with Red and Green Chiles
(This casserole has whole green chiles and red chile sauce.)
Twenty-Five+ Healthy Low-Carb Mexican Food Dinners for Cinco de Mayo [found on KalynsKitchen.com]
(I’ve made this over and over!)
Twenty-Five+ Healthy Low-Carb Mexican Food Dinners for Cinco de Mayo [found on KalynsKitchen.com]
(All the flavors you love in tacos, in a spaghetti squash bowl!)
Twenty-Five+ Healthy Low-Carb Mexican Food Dinners for Cinco de Mayo [found on KalynsKitchen.com]

Lettuce Wrap Fish Tacos with Spicy Slaw and Avocado
(Fish Tacos in lettuce wrap form!)

Twenty-Five+ Healthy Low-Carb Mexican Food Dinners for Cinco de Mayo [found on KalynsKitchen.com]
Twenty-Five+ Healthy Low-Carb Mexican Food Dinners for Cinco de Mayo [found on KalynsKitchen.com]
Slow Cooker Salsa Chicken with Lime and Melted Mozzarella
(You can start this in the afternoon and have it for dinner.)
Twenty-Five+ Healthy Low-Carb Mexican Food Dinners for Cinco de Mayo [found on KalynsKitchen.com]
Twenty-Five+ Healthy Low-Carb Mexican Food Dinners for Cinco de Mayo [found on KalynsKitchen.com]
(This is as delicious as battered chile rellenos, but it’s low-carb and gluten-free.)
Low-Carb But Not Gluten-Free Mexican Food Dinners
These recipes use low-carb tortillas so they’re not gluten-free.
Twenty-Five+ Healthy Low-Carb Mexican Food Dinners for Cinco de Mayo [found on KalynsKitchen.com]

Pressure Cooker Low-Carb Flank Steak Tacos with Spicy Mexican Slaw
(We loved these tacos with ultra-tender flank steak.)

Twenty-Five+ Healthy Low-Carb Mexican Food Dinners for Cinco de Mayo [found on KalynsKitchen.com]
(Your family will love this one; use low-carb tortillas.)
Twenty-Five+ Healthy Low-Carb Mexican Food Dinners for Cinco de Mayo [found on KalynsKitchen.com]
(A complete winner; use low-carb tortillas and don’t skip the slaw!)
Twenty-Five+ Healthy Low-Carb Mexican Food Dinners for Cinco de Mayo [found on KalynsKitchen.com]

Low-Carb Breakfast Tacos with Sausage, Peppers, and Eggs
(Use low-carb tortillas and have breakfast for dinner!)

Twenty-Five+ Healthy Low-Carb Mexican Food Dinners for Cinco de Mayo [found on KalynsKitchen.com]
(These quesadillas have all the flavors you love in green chile chicken enchiladas!)
Twenty-Five+ Healthy Low-Carb Mexican Food Dinners for Cinco de Mayo [found on KalynsKitchen.com]

Low-Carb Green Chile Chicken Enchilada Casserole
(This will be a hit with the family; use low-carb tortillas.)

Easy Guacamole Tostadas
(Yum! Use low-carb tortillas.)

https://kalynskitchen.com/2014/11/low-carb-slow-cooker-green-chile-chicken-tacos.html

Low-Carb Slow Cooker Green Chile Chicken Tacos with Poblano-Cabbage Slaw
(I love the slaw in this recipe; use low-carb tortillas.)

Twenty-Five+ Healthy Low-Carb Mexican Food Dinners for Cinco de Mayo [found on KalynsKitchen.com]

Chicken Fajitas in the CrockPot
(Use low-carb tortillas or eat the chicken and veggies with melted cheese.)

Twenty-Five+ Healthy Low-Carb Mexican Food Dinners for Cinco de Mayo [found on KalynsKitchen.com]

Low-Carb Slow Cooker Sour Cream Chicken Enchiladas
(This was a huge hit when we tested the recipe!)

Carb-Conscious / Low-Glycemic Mexican Food Dinners
(These recipes have beans so they’re slightly higher in carbs, but they are all low-glycemic and Phase One for the South Beach Diet.)

Seven Layer Tostadas

Spicy Beef and Black Bean Soft Tacos with Cucumber, Tomato, and Lime Salsa

Vegetarian Pinto Bean and Green Chile Layered Mexican Casserole

Slow Cooker Vegan Brown Rice Mexican Bowl with Black Beans, Bell Peppers, and Poblano-Avocado Salsa

Spicy Green Chile Mexican Casserole with Ground Beef, Black Beans, and Tomatoes

Layered Mexican Casserole with Chicken, Pinto Beans, Green Chiles, and Cheese

Pressure Cooker Mexican Beans with Avocado-Poblano Salsa

Amy’s Amazing White Chicken Chili

Turkey and Black Bean Mexican Cabbage Bowl with Avocado Salsa

Spicy Black Bean Patties with Cilantro, Guacamole, and Tomatoes

Black Bean and Beef Chili with Cilantro, Lime, and Avocado Salsa

Ground Turkey Green Chili Soft Tacos with Black Bean Cilantro Salsa

Mexican Baked Eggs with Black Beans, Tomatoes, Green Chiles, and Cilantro

Chicken and Pinto Bean Soup with Lime and Cilantro

Slow Cooker Green Chile Chicken Cauliflower Rice Burrito Bowl

Not Just for the Superbowl Chili

Easy Taco Soup

Want More Low-Carb Recipes?
—Last Friday I shared The BEST Low-Carb Recipes Using Leftover Ham, so check that out if you still have some ham left!

—Use the Recipes-by-Photo Index Page for Low-Carb Recipes to see all the low-carb recipes that have been featured on this site.

Top 25 Low-Carb Slow Cooker Dinners ~ Slow Cooker from Scratch

50 MORE Great Low-Carb Slow Cooker Recipes ~ Slow Cooker from Scratch

—Want Low-Carb Meatless Recipes? I’ve got a new Pinterest board for that!

Does your family make a special meal for Cinco de Mayo?  If so, tell us in the comments about what’s going to be on the menu this year.

Twenty-Five+ Healthy Low-Carb Mexican Food Dinners for Cinco de Mayo [found on KalynsKitchen.com]

https://kalynskitchen.com/twenty-five-healthy-mexican-food-recipes/

On – 28 Apr, 2017 By Kalyn Denny

Cooking healthy food for the fast paced life | SunStar

AS THE working class life always seems to be in a rush, people sometimes do not have time for breakfast, let alone prepare packed lunch to take to work. More often, they just resort to carinderia and fast food, and then complain of the weight they had been gaining.

Taking inspiration from celebrity posts in Instagram of their packed healthy lunches brought at tapings, Brazil May Sayago, decided to take the similar concept here in Davao City. Ever since she was younger, she had been fond of eating healthy food, salads, and vegetables. It also seemed like a blessing in disguise that her father is undergoing medication for his kidneys that’s why they are more mindful of the food that they are eating.

Sweet’s Hearty Meals DVO was founded by Brazil and her sister Cheska June last year but since her sister found a full-time job, Brazil was more hands-on now while still being assisted by her family every now and then.

Her business offers daily or weekly free delivery of healthy food for people who do not have the time to prepare their meals like the doctors in clinics and government employees. Brazil also consults with their nutritionist-friend from Davao Doctor’s Hospital regarding the calorie content of their meals.

“I researched how this type of business works, what I would need. I found that it was really doable so we decided to try it. On our second week of the business, we were featured at ABS-CBN. That was when it started to attract more customers,” said Brazil in vernacular.

Her business, which had taken its initial inspiration and foundation through the internet, continues to flourish through its Facebook page: Sweet’s Hearty Meals DVO with more than 2,000 likes as of today. Brazil also continues to research about unique yet healthy meals through Pinterest making sure that her weekly meals are unpredictable and delicious.

Unlike other businesses that had become popular but remains unregistered, Sweet’s Hearty Meals DVO is already registered with the Bureau of Internal Revenue (BIR) and Department of Trade and Industry (DTI).

She didn’t find it a hindrance that she was a graduate of Communication Arts in the University of the Immaculate Conception, and not of any other culinary-related or nutrition-related course. Instead, she pursued her passion by continuous researching and found satisfaction in her daily schedules even when sometimes it would be physically tiring especially when there are more customers than usual.

“For me, it is important that the millenials do what they really want because what I notice about our generation is we tend to get tired of things easily. I know people who apply in a job and then resign after a few months. If they have a specific passion, it is important they really pursue it. They won’t regret it because they will definitely enjoy it,” she said.

http://www.sunstar.com.ph/davao/business/2017/06/02/cooking-healthy-food-fast-paced-life-545245

On – 02 Jun, 2017 By Jennie P. Arado