Study: Olive oil compound makes blood vessels healthier!

More good news about the health and fitness benefits of olive oil...

From the American College of Cardiology

(BETHESDA, MD) – Phenolic compounds in olive oil, which have antioxidant, anti-inflammatory and anti-clotting properties, may explain cardiovascular health benefits associated with the so-called Mediterranean Diet, according to a new study in the Nov. 15, 2005, issue of the Journal of the American College of Cardiology.

"It could be that the beneficial effect of the Mediterranean diet on cardiovascular disease and arteriosclerosis depends on the synergistic effects of the different nutrients that constitute complete foods and, as an example, virgin olive oil is more than fat because it is a real juice with other healthy micronutrients," said Francisco Pérez Jiménez, M.D., Ph.D., from the Reina Sofia University Hospital in Córdoba, Spain.

The researchers, including lead author Juan Ruano, M.D., Ph.D., fed breakfasts including olive oil (that was either high or low in phenolic content) to 21 study participants (5 men, 16 women) who had high cholesterol levels, but were otherwise apparently healthy. The functioning of the endothelium (the inner lining) of small blood vessels of the fingers (instead of "in the arms") of participants and the concentrations of certain components in blood serum, including nitric oxide, improved after the polyphenol-rich breakfast.

"This is the first study that shows a direct benefit of an olive oil with high content in phenolic compounds on endothelial function in vivo," Dr. Pérez Jiménez said.

After fasting overnight, the participants reported to the hospital, where they ate a breakfast of 60 grams of white bread with 40 milliliters of virgin olive oil, a relatively high-fat meal. The meals also included vitamin A supplementation. Over the next four hours, blood samples were taken and the researchers used Doppler laser to measure endothelial responses to sudden changes in blood flow, which were produced by inflating and then deflating a blood pressure cuff. The response is known as ischemic reactive hyperemia. Poor responsiveness to this sort of blood flow test is considered an early warning sign of cardiovascular disease. Previous studies have linked high-fat meals to poor endothelial function lasting for several hours after eating.

In order to focus on the role of phenolic compounds, the researchers put each participant through the process twice in a randomized order, once using olive oil naturally high in phenolic compounds (400 parts per million) and once with the same brand of olive oil that had been processed to remove most of the phenolic compounds (80 parts per million remaining).

"We think, looking at our results, that the reduction in oxidative stress and the increase in the nitric oxide bioavailability are behind the observed improvement in ischemic reactive hyperemia," Dr. Pérez Jiménez said.

Dr. Pérez Jiménez said that olive oil may be superior to seed oils because it is a natural juice, pressed from the olives, so it does not go through the type of processing needed to extract oil from seeds, such as sunflowers, soybeans and rapeseeds. Nevertheless, he said further studies should be done to investigate whether phenolic compounds in olive oil can be linked to improved health outcomes.

"Although our study shows a direct benefit of an olive oil with high content in phenolic compounds on endothelial function in humans, carefully controlled studies in appropriate populations, or with a large sample size, are required to definitively establish the in vivo antioxidant properties of these components in relation to cardiovascular disease outcomes. On the other hand, some data suggest that endothelial dysfunction could be a surrogate end point for prediction of cardiovascular risk, but we need more information on the utility of the different methods to evaluate endothelial dysfunction," Dr. Pérez Jiménez said.

Robert F. Wilson, M.D., from the University of Minnesota in Minneapolis, who was not connected with this study, noted that health benefits of a Mediterranean diet were described over 50 years ago.

"This study demonstrates one possible mechanism by which olive oil rich in phenolic substances improves the functioning of the circulation. The authors found that after test subjects took olive oil spiked with phenolic compounds, their blood vessels could dilate better, which could improve blood flow. These findings are particularly interesting because similar studies after high fat meals, like a burger and fries, showed impairment of normal blood vessel functions," Dr. Wilson said.

Dr. Wilson pointed out that not all olive oils have a high phenolic content.

"So these results might not be true for all olive oil on the shelf at the grocery store," he said.

Juan J. Badimon, Ph.D., F.A.C.C., from the Mount Sinai School of Medicine in New York, New York, who also was not connected with this study, said it was well-designed and will help address controversy about whether olive oil benefits or impairs blood vessel health.

"One of the beauties of this study is that using a randomized, sequential, crossover study, so that the same patients were exposed to the same oil, once with low phenolic content and the other with high phenolic content, the only variable in this study is the phenolic content of the olive oil," Dr. Badimon noted. "These results indicate that a very small change in diet, like using olive oil with a high phenolic content may have a significant impact in the progression of atherosclerosis."

The Geek's Guide to Working Out

This is funny... and useful!

Geek's guide to working out

.

10 Fitness Tips For Beginners

From eDiets.com:

(By Raphael Calzadilla B.A., ACE, RTS1)

I'm dedicating this article to the beginner. To the person who is mentally preparing themselves to get in shape. The individual who suddenly has realized after many years that they simply cannot continue being overweight, tired and listless with muscles that resemble a bowl of Jell-O.

You want to begin eating right and exercising, but you have absolutely no idea where to begin. You�re sort of scared. It is possible that you have never set foot in a health club and would almost rather not pursue this endeavor -- because it just seems so daunting. But you know you must!

I�ve always taken great pleasure in training the man or woman who walks into the gym for the first time. I�ve always viewed it as a courageous, intelligent act of taking responsibility for one's own health. I enjoy training beginners, because they get to learn things correctly from the start as opposed to relearning ineffective habits they picked up from an infomercial.

Here are my top 10 tips for the beginner:

1. DON'T WORRY ABOUT FEAR -- Understand that it's OK to feel somewhat unsure of yourself prior to starting an exercise and nutrition program. The psychological aspect is the first thing to accept. There will be a lot to learn concerning weight training, cardiovascular exercise and nutrition. However, recognize that as you begin the process, you will continually learn, get more comfortable and, most importantly, make progress.

2. DECIDE -- In most articles, this point is referred to as goal-setting. However, I prefer DECIDE, because I see too many people fail with goal-setting. I realize it�s a play on words, but it seems to work. You�ll need to write down and DECIDE what it is you want to accomplish.

For example, you may decide you want to lose 30 pounds of body fat and gain 2 to 3 pounds of muscle. Maybe you�ll decide you want to be able to walk 5 miles without losing your breath, or possibly fit into that size 8 dress or 31" inch waist pants. Write it down and make it quantifiable. Just saying, "I want to get in shape and lose weight" is not quantifiable. There�s no target.

3. GET A CHECKUP -- Having a physical is a wise decision, because it will help assure you�ll attain the most benefits with the least amount of risks. If you smoke, have high blood pressure, high cholesterol, diabetes or are overweight, it�s doubly important. Remember, this is about starting right.

4. STRUCTURE -- You will need guidance. That�s where eDiets comes into play. Our site is marvelous for beginners. When registering, you are asked to input your goals, current activity level, health history and several other measurements. We then provide a program that matches your goal and your current fitness level.

You receive a nutrition program and complete exercise descriptions. I know what you�re thinking, "Yes, but how do I know if I�m really doing things correctly?" Don�t worry. If you ever have a question related to your program, we have a team of personal trainers and dietitians ready to assist you. You will not be left alone.

5. GET REAL -- Take a close look at your schedule and be realistic concerning how many days and how much time you can realistically devote to exercise. This is going to be long-term, so it has to be based on reality.

Too many people start working out every day and think that�s the best approach. Wrong! Maybe you only have two to three days to devote to exercise and only 45 minutes for each session. It's the combination of efficient nutrition and exercise that will yield the greatest benefit, not simply excessive exercise. That's a sure way to experience burn out.

6. EDUCATE YOURSELF -- You'll need to develop an understanding of concepts such as repetitions, sets, cardio, etc. Again, we can help. When you get to the eDiets fitness program, you�ll be lead to a glossary of fitness terminology that will help get you started in the right direction. This will give you a good, overall understanding of many fitness terms you may have heard in the past.

7. EAT -- Begin to get an understanding of how food affects the body. I�m not asking you to become a nutrition guru. Simply try to understand, for example, what happens to your body when you have a big bowl of pasta compared to a smaller amount of pasta combined with chicken and a small Caesar salad.

Become familiar with the affect elevated blood sugar has on storing fat. You can receive additional education on this subject matter when you join. Just email one of our dieticians or access one of the great support boards available to members. The best part? When you join eDiets, we'll customize your nutrition based on your food preferences. It's based on reality.

8. MOVE -- No, not geographically. Start to work out, start to move. Your weight training won't take a lot of time as a beginner, nor will your cardiovascular exercise. You�ll focus on form, technique, precision and breathing correctly during your workout.

You'll find the site all-encompassing and able to answer many of your questions. Not sure about a specific weight-training move? Just access my Fitness For You support board, and I'll answer your question. I won't stop explaining until you�re clear.

9. BEWARE OF MAGIC POTIONS -- Don�t get hooked into supplements that can magically reduce body fat or infomercials that sell ineffective products to get your stomach flat. Remember, these companies are just trying to make a buck, and most of them don�t provide all the information you require to make a wise decision. They prey on emotion and impulse buying. Stay far away.

10. COST EVALUATION -- It's important to get the most effective nutrition-and-workout plan for your needs. In business, it�s called cost versus benefit, but I like to call it "What the heck do I get for my money?" It�s also important to get ongoing education that doesn�t require this to be a full-time endeavor. You need quick and timely information that won�t "break the bank." Joining eDiets is a fraction of the cost of hiring a nutritionist or trainer at a health club.

I hope these 10 tips have helped. If you knew first-hand the fantastic resources we have here, you wouldn�t think twice about joining. Commit to starting your nutrition-and-fitness program and reap the benefits of less body fat, becoming lean and having tons of energy.

Learn more at eDiets.com...

Making Soy Taste Good

Although there is currently some debate on the subject, for the most part we know that soy foods are healthy. Soy is a complete protein and it contains tons of cancer-fighting isoflavones. There is also evidence that eating soy can lower your cholesterol levels.

The problem is that most soy foods taste like crap! For this reason I've never been a big fan of soy protein bars, soy shakes, soy nuts, etc. despite their popularity in the health/fitness community. So when someone called me last week to see if I would like to try some of their soy snacks I said "Sure, send 'em over"... but I didn't get too excited. In fact, I was pretty sure most of them would be "donated" to friends and neighbors shortly after my first taste test.

Well, long story short, I was wrong. When the box arrived this morning I opened it and grabbed a protein bar on my way out the door. To put it simply, it was one of the best-tasting protein bars I've ever tasted, soy or otherwise, and I've tasted a lot! The company that makes them is called Dr. Soy. If you're looking for some healthy soy snacks that actually taste good I definitely recommend trying their products.

Click here to visit the Dr. Soy web site for more information.


Here's a good article from Dr. Soy:

Weight Loss And Weight Management

Many clinical studies in the past 20 years including one recent from The New England Journal of Medicine indicate:

• People with increase body-mass index (BMI) with different levels of excess weight and obesity, have an increase risk of heart failure

• Soy protein may help with obesity and heart health

• Soy has inherent weight management benefits

• Soy has Food and Drug Administration (FDA)- supported heart health benefits.

• Including soy foods and beverages in consumers' healthy diets is one simple change that may help lower body weight and overall BMI to prevent health risks associated with heart disease, high blood pressure, diabetes and high cholesterol.

• When consumed as an alternative to foods high in saturated fat (i.e. meat and other animal protein), soy can be helpful in maintaining a healthy weight and reducing body fat in people who exercise, stated Belinda Jenks, Ph.D., sports nutrition and obesity research expert at DuPont Protein Technologies.

• The National Institutes of Health, the National Heart, Blood and Lung Institute, and the North American Association of the Study of Obesity recommend that diets for weight loss should contain plant-based (i.e. soy) and lean animal protein. As a nutritionally rich plant-based protein, soy fits well with this recommendation. Soy is an excellent protein to eat when trying to manage weight. -Belinda Jenks, Ph.D.

• Research shows overweight or obese individuals whose diets are rich in soy protein reduce blood LDL (bad) cholesterol.

• Lower LDL cholesterol is associated with a reduction in risk of coronary heart disease.

• In 1999, the U.S. FDA approved a health claim that links consumption of soy to improved heart health.

The positive news related to the health benefits of soy in the past few years have set the stage for continued popularity of soy foods. However, what has truly made soy so popular today is the availability of so many great tasting soy foods and snacks familiar to American taste and lifestyle. After all, very few of us are willing to sacrifice the experience and pleasure of eating for health, as a child once taught me, when it comes to food, taste is not negotiable. If you have not tried this new generation of great tasting soy foods, give it a chance; you are in for a pleasant surprise, says Ari Babaknia, M.D. the Chairman of DrSoy Nutrition.

Learn more at DrSoy.com...

.

Glycemic Diet Article

The Glycemic Index/Glycemic Impact diet has gotten a lot of attention lately. Here's a great article about it submitted by top fitness expert Tom Venuto, author of Burn the Fat, Feed the Muscle:

The Glycemic Index: Key to Fat Loss Or Just Another Diet Gimmick?

The glycemic index (GI) is a scale that measures how quickly carbohydrate foods are broken down into glucose. The original purpose for the glycemic index was to help diabetics keep their blood sugar under control. The glycemic index has recently attracted a lot of attention in the bodybuilding, fitness and weight loss world and has even become the central theme in numerous best-selling diet books as a method to choose the foods that are best for losing body fat.

According to advocates of the glycemic index system, foods that are high on the GI scale such as rice cakes, carrots, potatoes, or grape juice are "unfavorable" and should be avoided because they are absorbed quickly, raise blood sugar rapidly and are therefore more likely to convert to fat or cause health problems.

Instead, we are urged to consume carbohydrates that are low on the GI scale as black eye peas, old fashioned oatmeal, peanuts, apples and beans because they do not raise blood sugar as rapidly.

While the GI does have some useful applications, such as the use of high GI foods or drinks for post workout nutrition and the strong emphasis on low GI foods for those with blood sugar regulation problems, there are flaws in strictly using the glycemic index as your only criteria to choose carbs on a fat loss program.

For example, the glycemic index is based on eating carbohydrates by themselves in a fasted state. If you are following effective principles of fat-burning and muscle building nutrition such as those outlined in my Burn The Fat, Feed The Muscle (BFFM) e-book, you should be eating small, frequent meals to increase your energy, maintain lean body mass and optimize metabolism for fat loss. However, since the glycemic index of various foods was developed based on eating each food in the fasted state, the glycemic index loses some of its significance.

In addition, when you are on diet programs aimed at improving body composition, (losing fat / gaining muscle), you will usually be combining carbs and protein together with each meal for the purposes of improving your fat to muscle ratio. When carbs are eaten in mixed meals that contain protein and some fat, the glycemic index loses more of its significance because the protein and fat slows the absorption of the carbohydrates (so does fiber).

Mashed potatoes have a glycemic index near that of pure glucose, but combine the potatoes with a chicken breast and broccoli and the glycemic index of the entire meal is lower than the potatoes by itself.

Rice cakes have a very high glycemic index, but if you were to put a couple tablespoons of peanut butter on them, the fat would slow the absorption of the carbs, thereby lowering the glycemic index of the combination.

A far more important and relevant criteria for selecting carbs - and ALL your foods, proteins and fats included - is whether they are natural or processed. To say that a healthy person with no metabolic diseases or disorders should completely avoid natural, unprocessed foods like carrots or potatoes simply because they are high on the glycemic index is ridiculous.

I know many bodybuilders (including myself) who eat high glycemic index foods such as white potatoes every day right up until the day of a competition and they reach single digit body fat. How do they do it if high GI foods “make you fat?” It’s simple – high GI foods DON’T necessarily make you fat – choosing natural foods and burning more calories than you consume are far more important factors. Although it’s not correct to say that all calories are created equal, a calorie deficit is the most important factor of all when fat loss is your goal.

The glycemic index need not be completely disregarded, as it is a legitimate tool in certain situations, but diet programs that hang their hats on glycemic index alone are just another example of how one single aspect of nutrition can be used as a "hook" in marketing and said to be the "end all be all" of fat loss, when it's really only one small piece of the puzzle.

Eating Low glycemic index foods alone does NOT guarantee you will lose fat. You have to take in the bigger picture, which includes calories/energy balance, meal timing and frequency, macronutrient composition, food choices as well as how these nutritional factors interact with your exercise program.

For more information on the glycemic index and for a balanced, gimmick-free look at all aspects of fat-burning nutrition, be sure to visit the Burn The Fat, Feed The Muscle website.

---------------
About the Author

Tom Venuto is a lifetime natural bodybuilder, an NSCA-certified personal trainer, certified strength & conditioning specialist (CSCS), and author of the #1 best selling diet e-book, "Burn The Fat, Feed The Muscle.” Tom has written hundreds of articles and been featured in IRONMAN, Natural Bodybuilding, Muscular Development, Exercise for Men and Men’s Exercise. For info on Tom's e-book, click here.