Friday, May 22, 2009

Don’t Believe the Hype - Fructose Truly is Much Worse Than Glucose

  • By Joseph Mercola
    Mercola.com, May 16, 2009

New research shows that there are big differences in how the sugars fructose and glucose are metabolized by your body. Overweight study participants showed more evidence of insulin resistance and other risk factors for heart disease and diabetes when 25 percent of their calories came from fructose-sweetened beverages instead of glucose-sweetened beverages.

A study looked at 32 overweight or obese men and women. Over a 10-week period, they drank either glucose or fructose sweetened beverages totaling 25 percent of their daily calorie intake.

Both the groups gained weight during the trial, but imaging studies revealed that the fructose-consuming group gained more of the dangerous belly fat that has been linked to a higher risk for heart attack and stroke. The fructose group also had higher total cholesterol and LDL ("bad") cholesterol, and greater insulin resistance.

Soy Report and Scorecard

Soy Report and Scorecard

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The Cornucopia Institute’s Organic Soy Report and accompanying Scorecard rates companies that market organic soy foods, such as soymilk, tofu and “veggie burgers,” based on ten criteria that are important to organic consumers—showcasing companies that are truly committed to the spirit and letter of the organic law while exposing those that do not rate highly or were unwilling to share their sourcing and production practices in our survey.

The scorecard sheds light on questions such as:

- Do the soybeans come from American organic farmers, or are they imported from China, India or South America?

- Is the company devoted to supporting organic agriculture by sourcing only organic soybeans and marketing only organic products?

- Does the company use loopholes in the organic standards to source cheaper non-organic ingredients even when organic ones are available?

Part I of the comprehensive report explores the reasons for asking these questions, including why organic consumers should be wary of Chinese imports, given the lax oversight by the US Department of Agriculture (USDA) over organic certifiers working in China.

Part II of the report exposes the “dirty little secret” of the “natural” soy foods industry: the widespread use of hexane in processing. Hexane is strictly prohibited in organic food processing, but is used to make “natural” soy foods and even some that are “made with organic ingredients,” such as Clif Bars®. Hexane is a neurotoxic petrochemical solvent that is listed as a hazardous air pollutant with the Environmental Protection Agency (EPA).

Both the report and scorecard highlight the good news in the organic soyfood industry: in every market and product category, there are true heroes, both national and local manufacturers, supplying ethically-produced organic food that are worthy of consumer support.

Cornucopia Institute: Many Organic Soy Food Brands Importing Beans from China

CONTACT: Cornucopia Institute Mark Kastel, 608-625-2042

CORNUCOPIA, Wisconsin - May 18 - Tremendous growth in the organic soy foods industry has occurred over the last two decades as consumers seek healthy dietary alternative sources of protein. Many companies touting their "natural" or "organic" soy brands have found favor in the supermarket. A new report, released this week by The Cornucopia Institute, lifts the veil on some of these companies, exposing widespread importation of soybeans from China and the use of toxic chemicals to process soy foods labeled as "natural."

The report, Beyond the Bean: The Heroes and Charlatans of the Natural and Organic Soy Foods Industry, and an accompanying ratings scorecard of organic brands, separates industry heroes - who have gone out of their way to connect with domestic farmers - from agribusinesses that are exploiting the trust of consumers.

Part of the meteoric rise in organic food sales has been built on the expectation from consumers that organic foods support a more environmentally sound form of agriculture and one that financially rewards family farmers through their patronage. "Importing Chinese soybeans or contributing to the loss of rain forests by shipping in commodities from Brazil just flat-out contradicts the working definition of organic agriculture," said Mark Kastel, Senior Farm Policy Analyst at The Cornucopia Institute.

Through a nationwide survey of the industry, on-site farm, and processor visits, plus reviews of import data, Cornucopia assembled a rating system aimed at empowering consumers and wholesale buyers with the knowledge necessary to support brands that respect the fundamental tenets of organics.

"The good news in this report is that consumers can easily find, normally without paying any premium, organic soy foods that truly meet their expectations," said Charlotte Vallaeys, a researcher at Cornucopia and the primary author of the report.

One company that had an excellent opportunity to meet consumer expectations by supporting the growth of organic acreage in North America was Dean Foods, makers of the industry's leading soymilk, Silk. Instead, after buying the Silk brand, Dean Foods quit purchasing most of their soybeans from American family farmers and switched their primary sourcing to China. This cost-cutting move helped them build their commanding soy milk market share using soybeans of questionable organic certification from China.

"White Wave (the operating division of Dean Foods that markets Silk and Horizon organic milk) had the opportunity to push organic and sustainable agriculture to incredible heights of production by working with North American farmers and traders to get more land in organic production, but what they did was pit cheap foreign soybeans against the U.S. organic farmer, taking away any attraction for conventional farmers to make the move into sustainable agriculture," said Merle Kramer, a marketer for the Midwestern Organic Farmers Cooperative.

And now Dean, the $11 billion agribusiness behemoth and the nation's largest dairy concern, has quietly abandoned organic soybeans in most of the Silk product line, switching to even cheaper conventional soybeans without changing UPC codes for retailers or lowering pricing to consumers.

After reports from cooperative and independent natural foods retailers around the country Cornucopia visited a Whole Foods store in downtown Milwaukee, Wisconsin and found only one of 25 Silk soymilk products was organic. "This is a radical departure by a brand that was widely viewed as an organic market pioneer," lamented Kastel.

Cornucopia's Vallaeys warned: "Health conscious shoppers should no longer associate Silk with organic, and should seek the green USDA Certified Organic seal when purchasing soy products."

"As a vegetarian, for health and ethical reasons, I am appalled that some large corporations are profiteering on my trust in their brand," said Joan Levin, a Chicago consumer who says she is fiercely committed to organics.

Meanwhile, highly committed companies like Eden Foods, one of the country's largest organic soy foods producers, Small Planet Tofu, and Vermont Soy work directly with North American organic farmers.

"Small Planet Tofu has bought organic soybeans from me and other farmers I work with for the past 17 years," said Phil Lewis, an organic farmer in Kansas. "This relationship is priceless, because I know that I can count on them even if I have a bad year with droughts or floods," Lewis added.

"The top-rated companies that nurture relationships with American organic farmers should be rewarded in the marketplace. We hope that organic consumers will use Cornucopia's soy scorecard when deciding which organic soy foods to buy," said Kastel.

Some soy food makers that did not participate in the scorecard study may have been hesitant to share their sourcing information because they also buy organic soybeans from China. "Their reluctance to disclose their sourcing information makes sense, given the USDA's weak oversight of certifying agents working in China," noted Kastel.

The USDA waited five years before sending auditors to China to examine the practices of that country's certifying agents. And even when in China, the USDA's auditors visited only two farms in the entire country. On these two farms, they found multiple noncompliances with U.S. organic standards. USDA auditors also discovered that Chinese-based organic certifying agents did not always provide a translated copy of the U.S. standards to clients who apply for organic certification.

The Chinese findings support concerns that American farmers have raised for years, which is that organic imports from China may not always be held to the same strict standards as American crops. They also raise serious questions about whether Chinese farmers are adequately informed about the USDA organic standards and requirements.

"If the reputation of organic food is impugned through illegal and fraudulent activities in China, and an incompetent level of oversight by the USDA, it will be the domestic farmers and entrepreneurs that built this industry who will be harmed," added Kastel.

Hexane: The Dirty Little Secret of the Natural Soy Foods Industry

Behind the Bean also exposes the natural soy industry's "dirty little secret": its widespread use of the chemical solvent hexane. Hexane is used to process nearly all conventional soy protein ingredients and edible oils and is prohibited when processing organic foods.

Soybeans are bathed in hexane by food processors seeking to separate soy oil from the protein and fiber of the beans. It is a cost-effective and highly efficient method for concentrating high-protein isolates. But hexane is also a neurotoxic chemical that poses serious occupational hazards to workers, is an environmental air pollutant, and can contaminate food.

Residue tests reveal that small amounts of hexane can and do appear in ingredients processed with the toxic chemical. The government does not require that companies test for hexane residues before selling foods to consumers, including soy-based infant formula.

"Consumers who are concerned with the purity and healthfulness of their food should continue to seek out organic alternatives as part of their diet and support the many high-integrity brands outlined in our study," Vallaeys stated.

The full Cornucopia Institute report, or an executive summary, including the scorecard of organic soy brands, can be found at cornucopia.org

Saturday, May 02, 2009

Hip Strengthening Exercises

Where I train in Tae Kwon Do (Hwa Rang Kwan - http://hrksf.com/), there have been a lot of hip injuries lately.   It's normal wear and tear on overused muscles from kicking.  This prompted me to look up methods of prevention.

I found a great article on how to strengthen the hip.  You can do this as prevention, but if you have been experiencing hip problems, you should probably clear additional exercises with your medical practitioner.

Here's the article I found:

Hip Strengthening Exercises

By Laura Inverarity, D.O., About.com

Updated: January 7, 2008

About.com Health's Disease and Condition content is reviewed by the Medical Review Board


The hip joint is known as a large "ball and socket" joint because the round head of the thigh bone fits into the cup of the pelvis bone. The hip is held in place by strong ligaments as well as muscles that surround the joint.

The hip is a common site of osteoarthritis. To help protect the hip joint from "wear and tear," it is important to strengthen the muscles that support it.

Review three quick and easy exercises that will target and strengthen the muscles of the hip.

Leg Lift:
  • Lie on your right side.
  • Bend your right leg, and rest your left foot on the ground.
  • Slowly lift your top leg 2 feet off the ground.
  • Hold for five seconds, then slowly lower the leg.
  • Repeat 5 times, then change legs.
Hip Flexion:
  • Stand up straight.
  • Lift your right leg off the floor; bend it so that you create a 90-degree angle at the hip.
  • Hold for five seconds, then slowly lower the leg.
  • Repeat 5 times, then change legs.
Wall Slide:
  • Stand upright with your back against a wall and feet shoulder width apart.
  • Slowly bend your knees, sliding your back down the wall for a count of 5 until your knees are bent at a 45-degree angle (do not bend too much further than this as it will cause increased strain on your knees).
  • Hold this position for 5 seconds.
  • Begin straightening your knees for a count of five, sliding up the wall until you are fully upright with knees straight.
  • Repeat 5 times.
The above exercises can be advanced by placing an ankle weight on the legs. Discontinue if any significant discomfort is experienced, and remember to discuss starting any new exercise program with your physician first.



Tuesday, April 28, 2009

More Abs to Practice
Let us know if you try any of them.  We want to know what is good, bad, helpful or boring.

Photo of man doing double-leg abdominal press

Double-leg abdominal press

When you're comfortable with the single-leg abdominal press, try the double-leg abdominal press:

  • Lie on your back with your knees bent (A). Keep your back in a neutral position, not arched and not pressed into the floor. Avoid tilting your hips. Tighten your abdominal muscles.
  • Raise your legs off the floor one at a time so that your knees and hips are bent at 90-degree angles. Rest your hands on top of your knees (B).
  • Push your hands against your knees while using your abdominal muscles to pull your knees toward your hands. Keep your arms straight. Hold for three deep breaths.
  • Return to the start position and repeat.

Photo of man doing variations of double-leg abdominal press

Double-leg abdominal press variations

To work your core muscles more completely, try variations of the double-leg abdominal press:

  • Opposite hands on opposite knees. Place each hand on the opposite knee, toward the inside of the knee (A). Your arms will cross over each other. Push your hands against your knees while pulling your knees toward your hands. Hold for three deep breaths. Repeat.
  • Hands on outside of knees. Place your hands along the sides of your knees (B). Use your hands to push your knees inward. At the same time, create resistance by pushing your knees away from the center. Hold for three deep breaths. Repeat.

Photo of man doing segmental rotation exercise

Segmental rotation

Segmental rotation is another way to exercise your core muscles:

  • Lie on your back with your knees bent and your back in a neutral position. Tighten your abdominal muscles.
  • Keeping your shoulders on the floor, let your knees fall slowly to the left (A). Go only as far as is comfortable. You should feel a stretch, but no pain. Hold for three deep breaths.
  • Return to the start position. Repeat the exercise to the right (B).

Photo of man doing quadruped exercise

Quadruped

This core exercise is called the quadruped:

  • Start on your hands and knees. Place your hands directly below your shoulders, and align your head and neck with your back (A). Tighten your abdominal muscles.
  • Raise your right arm off the floor and reach ahead (B). Hold for three deep breaths. Lower your right arm and repeat with your left arm.
  • Raise your right leg off the floor (C). Tighten your trunk muscles for balance. Hold for three deep breaths. Lower your right leg and repeat with your left leg.
  • For added challenge, raise your left arm and your right leg at the same time (D). Repeat with your right arm and left leg.


Photo of man doing modified plank exercise

Modified plank

This core exercise is called the modified plank:

  • Lie on your stomach. Raise yourself up so that you're resting on your forearms and your knees. Align your head and neck with your back, and place your shoulders directly above your elbows. Tighten your abdominal muscles.
  • Create resistance by pressing your elbows and your knees toward one another. Neither should move from their positions on the floor. Hold for three deep breaths.
  • Return to the start position and repeat.

Photo of man doing modified plank exercise variations

Modified plank variations

Try these variations on the modified plank:

  • Lie on your stomach. Raise yourself up so that you're resting on your forearms and your knees. Align your head and neck with your back, and place your shoulders directly above your elbows. Tighten your abdominal muscles.
  • Raise your right arm off the floor (A). Hold for three deep breaths. Repeat with your left arm.
  • Raise your right leg off the floor (B). Hold for three deep breaths. Repeat with your left leg.
  • For added challenge, raise your left arm and your right leg at the same time. Repeat with your right arm and left leg.

Photo of man doing side plank exercise

Side plank

The side plank challenges your stability and works the muscles along the side of your body:

  • Lie on your left side, raising yourself onto your left forearm (A). Place your left shoulder directly above your left elbow, keeping your shoulders, hips and knees in alignment. Rest your right arm along the side of your body.
  • Tighten your abdominal muscles. Hold for three deep breaths. Repeat on your right side.
  • For added challenge, balance on your left hand. Raise your hips off the floor and extend your right hand toward the ceiling (B). Hold for three deep breaths. Repeat on your right side.

Photo of man doing the superman exercise

Superman

This core exercise, called the superman, can help you strengthen your lower back:

  • Lie on your stomach with a rolled towel or a small pillow under your hips to support your back. You might also use a folded towel to support your head. Tighten your abdominal muscles.
  • Raise your right arm off the floor (A). Hold for three deep breaths. Lower your right arm and repeat with your left arm.
  • Raise your right leg off the floor (B). Hold for three deep breaths. Lower your right leg and repeat with your left leg.

Abs to Try
Here are 6 ab routines you can try at home.

Photo of man doing core exercises

Core exercises build abs and other core muscles

Core exercises strengthen your core muscles, including abs, back and pelvis. Why bother with core exercises? Strong core muscles make it easier to do most physical activities.

You can do core exercises on a carpeted floor or mat. Breathe freely and deeply during each exercise. Focus on tightening your deepest abdominal muscle — the transversus abdominis — during each exercise. This is the muscle you feel contracting when you cough.

Repeat each of the following core exercises five times. Gradually build up to 10 to 15 repetitions as your strength improves.

Photo of man doing abdominal crunch exercise.

Abdominal crunch

Abdominal crunches are a classic core exercise:

  • Lie on your back and place your feet on a wall so that your knees and hips are bent at 90-degree angles. Tighten your abdominal muscles.
  • Raise your head and shoulders off the floor. To avoid straining your neck, cross your arms on your chest rather than locking them behind your head. Hold for three deep breaths.
  • Return to the start position and repeat.

Photo of man doing bridge exercise

Bridge

To work various core muscles in combination, try a bridge:

  • Lie on your back with your knees bent (A). Keep your back in a neutral position, not arched and not pressed into the floor. Avoid tilting your hips. Tighten your abdominal muscles.
  • Raise your hips off the floor until your hips are aligned with your knees and shoulders (B). Hold for three deep breaths.
  • Return to the start position and repeat.

Photo of man doing single-leg abdominal press

Single-leg abdominal press

The single-leg abdominal press is another popular core exercise:

  • Lie on your back with your knees bent (A). Keep your back in a neutral position, not arched and not pressed into the floor. Avoid tilting your hips. Tighten your abdominal muscles.
  • Raise your right leg off the floor so that your knee and hip are bent at 90-degree angles. Rest your right hand on top of your right knee (B).
  • Push your hand against your knee while using your abdominal muscles to pull your knee toward your hand. Keep your arm straight. Hold for three deep breaths.
  • Return to the start position and repeat using your left hand and left knee.

Photo of man doing variations of single-leg abdominal press

Single-leg abdominal press variations

To work your core muscles more completely, try variations of the single-leg abdominal press:

  • Opposite hand on opposite knee. Push your right hand against your left knee while pulling your knee toward your hand (A). You'll be pushing and pulling across the center of your body. Hold for three deep breaths. Repeat using your other hand and leg.
  • Hand on outside of knee. Place your left hand along the side of your left knee (B). Use your hand to push your leg inward. At the same time, create resistance by pushing your knee away from the center. Hold for three deep breaths. Repeat using your other hand and leg.

Wednesday, April 22, 2009

EPA Will Mandate Tests On Pesticide Chemicals
Goal Is to Gauge Risk to Humans, Animals

By Juliet Eilperin
Washington Post Staff Writer
Thursday, April 16, 2009 

The Environmental Protection Agency for the first time will require pesticide manufacturers to test 67 chemicals contained in their products to determine whether they disrupt the endocrine system, which regulates animals' and humans' growth, metabolism and reproduction, the agency said yesterday.

Researchers have raised concerns that chemicals released into the environment interfere with animals' hormone systems, citing problems such as male fish in the Potomac River that are bearing eggs. Known as endocrine disruptors, the chemicals may affect the hormones that humans and animals produce or secrete.

"Endocrine disruptors can cause lifelong health problems, especially for children," EPA Administrator Lisa P. Jackson said in a statement. "Gathering this information will help us work with communities and industry to protect Americans from harmful exposure."

Testing will begin this summer and will focus on whether these chemicals affect estrogen, androgen and thyroid systems. The tests eventually will encompass all pesticide chemicals.

Pesticide industry officials said they had anticipated the move, which was set into motion in 1996 by the passage of the Food Quality Protection Act, and they planned to cooperate on the matter.

"It's been a long time coming," said Jay Vroom, president and chief executive of CropLife America, a major trade association. "For pesticides, we think the likelihood is extremely low we'll have any concerns come to the surface."

Just this month, the EPA rejected a petition from CropLife America that would have changed aspects of the agency's Endocrine Disruptor Screening Program in an effort to reduce the costs and time requirements associated with the new testing. But Vroom said the EPA indicated in its April 3 letter that it would take into account several industry concerns, including leaving open the possibility of sometimes using computer modeling rather than relying exclusively on laboratory animal testing.

"That's an encouraging sign," he said, adding that it appeared the agency would be willing to lower the number of lab animals required for testing.

Linda Birnbaum, who directs the National Institute of Environmental Health Sciences and the National Toxicology Program, said the program represents "a more organized way to look at" how human exposure to pesticide chemicals could affect such things as bone growth and brain development.

"This is a good beginning," Birnbaum said, adding that scientists need to examine how different hormone disruptors might interact or accumulate in the human body. "It's very important to know: Can certain chemicals, especially chemicals that are out there that people are exposed to, impact our hormone system?"

Although researchers have observed the most visible effects of these chemicals in animals, Birnbaum said it is likely that some humans, depending on their particular sensitivity, could experience similar problems.

"I think it's unrealistic that humans are going to be immune," she said, adding that the studies need to determine dosage, "how much of these chemicals do you need for cause and effect?"

Linda Phillips, who manages the Endocrine Disruptor Screening Program, said that it will take about two years to obtain data from the two-tier program, and that it then could take the agency another year to make a final determination about the chemicals' effect on hormone disruption.

Vroom said pesticide manufacturers are "very confident our products will come through with flying colors." He added: "If we do learn something about our products that raises a cause for concern, our industry will be at the table, ready and willing to step forward and take action to mitigate risk."

Source:  The Washington Post - http://www.washingtonpost.com/wp-dyn/content/article/2009/04/15/AR2009041501960.html

Monday, April 20, 2009

You Are What Your Animals Eat
by Jo Robinson

In my investigation into pasture-based farming, I've stumbled upon an alarming state of affairs: few animal scientists see any link between animal feed and human food. "Feed animals anything you want," say the experts, "and it makes no difference to their meat, milk, or eggs." Because of this mindset, our animals are being fed just about anything that enhances the bottom line, including chicken feathers, sawdust, chicken manure, stale pizza dough, potato chips, and candy bars.

Here's a glaring example. A 1996 study explored the desirability of feeding stale chewing gum to
cattle. Amazingly, the gum was still in its aluminum foil wrappers. Wonder of wonders, the experts concluded that bubblegum diet was a net benefit—at least for the producers. I quote: "Results of both experiments suggest that [gum and packaging material] may be fed to safely replace up to 30% of corn-alfalfa hay diets for growing steers with advantages in improving dry matter intake and digestibility." In other words, feed a steer a diet that is 30 percent bubblegum and aluminum foil wrappers, and it will be a more efficient eater. With a nod to public safety, the researchers did check to see how much aluminum was deposited in the various organs of the cattle. Not to worry. The aluminum content was "within normal expected ranges." As always, there was no mention of the nutritional content of the resulting meat.

When I first read the bubblegum studies, I assumed that no one would actually feed bubblegum to their animals, despite the positive outcome of the research. Then a professor of animal science
drove me by a Beechnut gum factory in upstate New York where dairy farmers bought truckloads of bubble gum to feed to their cows.

The view from the other side of the fence is just as sobering. Most experts in human nutrition are equally blind to the feed/food connection. To them, beef is beef, eggs are eggs, and milk is milk.

Thus, when the USDA says "eat less red meat," the edict applies to all red meat, whether it's a fatty steak from a grain-fed cow, or a lean steak from a grass-fed cow with its invisible bounty of omega-3s, vitamin E, beta-carotene, and CLA.

I've spent the past four years trying to forge the missing link between animal and human nutrition. It's been tough going, especially when it comes to pasture-raised animals because virtually all the studies focus on feedlot animals. To fill in the gap, I've searched through yellowing journals published before the advent of factory farming, pieced together small studies financed by farmers, and combed through the research from Ireland, Australia, and New Zealand—parts of the world where animals are still kept home on the range.

Finding the amount of vitamin E in grass-fed meat has been one of my biggest challenges. I began the search when I learned that grass has 20 times more vitamin E than corn or soy. Given the magnitude of this difference, I reasoned that meat from grass-fed animals must have an extra helping of vitamin E.

At long last, I located one American study that broached the subject. The impetus for the study came from disgruntled Japanese buyers who complained that American beef spoiled more quickly than Australian free-range beef. Knowing that vitamin E helped prolong shelf life, the American researchers investigated the amount of vitamin E in the two types of meat. Lo and behold, they discovered that the meat from grass-fed cattle had three to four times more vitamin E than feedlot beef, thanks to all that vitamin E-rich grass.

Now, what did the researchers do with this finding? True to form, they began studying how much synthetic vitamin E to add to synthetic feedlot diets. I doubt that it even occurred to them to investigate pasture-based ranching.

Why this lack of interest in the natural model? Much of our animal research is funded by commercial interests—specifically the grain, chemical, pharmaceutical, farm equipment, and meat-packing companies. Together, these vertically integrated behemoths have a multi-billion dollar stake in perpetuating factory farming. The USDA, meanwhile, aids and abets the feedlot industry by focusing virtually all of its efforts—and our tax dollars!—on tweaking the system. For example, the USDA Meat and Animal Research Center in Lincoln, Nebraska, is more willing to spend $100,000 researching how quickly feedlot manure seeps into the water table than to spend a similar amount of money investigating pasture-based ranching, the holistic model that keeps the contamination from happening in the first place.

What will it take to draw more scientific attention to pasture-based ranching? Pressure from an
enlightened public. And what will it take to enlighten the public? The national media.
I have a fantasy how this might happen. First, a prominent media source such as "60 minutes" or The New York Times will decide to spotlight pasture-based farming. Building on this ground-breaking work, an award-winning TV producer will create a documentary that deepens the discussion. The program will conclude—as it must—-that raising animals on pasture is better for consumers, the animals, the environment, and small farmers. Before long, dozens of news shows, newspapers, and magazines will follow suit.

As the momentum builds, grassfarming will become the talk of the town. Serving organic meat won't win points in Los Angeles anymore unless it's grass-fed as well. Meanwhile, Ted Turner will stop sending all of his bison to feedlots to be fattened like cattle, and by 2005, his "Turner Reserve Grassfed Bison" will be the thing to serve at celebrity gatherings. Propelled by this groundswell of interest, private and government institutions will finally devote more time, money and energy to exploring pasture-based farming.

Will grassfarming ever become the darling of the media? Only time will tell. But even if the media misses the boat, the good news about grassfarming will keep spreading on the grassroots level, one satisfied customer at a time!

References:
Wolf, B. W., L. L. Berger, et al. (1996). “Effects of feeding a return chewing gum/packaging material mixture on performance and carcass characteristics of feedlot cattle.” J Anim Sci 74(11): 2559-65.
© 2005 Jo Robinson, Eatwild.com. This article may be reprinted in full provided it is accompanied by this credit line.

Source: http://eatwild.com/

Tuesday, April 14, 2009

How to Do Interval Training

Introduction

To tap into a new, higher level of fitness and fat burning, try an interval workout. The combination of aerobic and anaerobic training will give a real boost to your health and make the rest of your workouts seem easier.

Instructions

Difficulty: Challenging

Steps

1

Step One

Begin with 5 to 7 minutes of low-intensity work in your exercise mode. For example, walk or jog lightly to start.
2

Step Two

Stretch the major muscle groups, paying particular attention to the lower body.
3

Step Three

Exercise at a higher intensity for 10 minutes. Let your body continue to warm up and get ready for the workout to come.
4

Step Four

Start cycle 1: Exercise for 3 minutes at a pace you could maintain for the entire workout. Then for 1 minute push yourself hard, with a short burst of activity that you couldn't do for longer than a minute.
5

Step Five

Recover for 30 seconds or longer, but keep moving, and let your breath return to a normal workout level.
6

Step Six

Understand that the cycle is 3 minutes aerobic/recovery and 1 minute anaerobic (3-to-1).
7

Step Seven

Complete eight cycles, the first four becoming progressively harder, with the hardest cycles being four and five, then decrease the intensity with cycles six, seven and eight.
8

Step Eight

Keep moving for another 3 to 4 minutes or until you feel your heart rate coming down.
9

Step Nine

Stretch the major muscles again, this time more deeply and for 20 to 30 seconds.

Tips & Warnings

  • Always use the first 30 seconds of the aerobic portion to recover and literally catch your breath.
  • Think of the cycles as going up and down a mountain - as they ascend, it's hard and there's not much oxygen at the top, then the descent gets easier.
  • Note that 1 minute may be too long for a beginner, so try shortening the anaerobic (without oxygen) cycles - even 10 seconds is an effective way to start.
  • Notice that your heart rate is going way up and then way down; it should peak and valley quite a bit during interval training.
  • Plan to interval train only once or twice a week.
  • Allow for 48 hours of recovery between each session. It's OK to exercise during the 48 hours, but avoid strenuous exercise and anything high-impact.
  • Drink lots of water.
  • Please consult your physician before attempting this or any other strenuous physical activity. Listen to your body.
  • This advice is not intended to substitute for advice from a physician, physical therapist or personal trainer.

http://www.ehow.com/how_6013_interval-training.html