Core Health Dynamics | Sleep 101!

How much sleep did you get last night? How do you know whether it was enough? For over 70% of you, the answer will be “zzzz…not enough…zzz”!

Taking out distractions that you have little control over such as kids, new born babies, sickness etc, 65% of you aren’t quite sure why you’re not sleeping the requisite 7 to 9 hours per night!

And, want to lose weight, or put on muscle, or help fight depression? Sleep is the number one tool for each!

So read on, and we hope this information helps! Thanks again to Greatist for putting all this knowledge together!

One more thing, a great book on sleep is in the Sources and Notes section at the bottom of this infographic!

Sleep

Sources and Notes:

Low Carb vs. Low Fat for Weight Loss – Which is Better? New Study Shows Truth.

Low Carb approaches as a way of healthy, sustainable nutrition are finally gaining some real awareness in the general population. For so long, this way of eating for both weight loss and performance has been shunted down the list of health and fitness topics, as trendy ‘fad diets’ (ALL diets are fads by the way) had more air time. If you studied nutrition or fitness performance at all, and ignored dogma and ‘Big Food’ sponsored scientific studies, the Low Carb instead of Low Fat approach is the way to go to not only induce safe weight loss, but also help prevent the modern-day epidemics of Type II Diabetes, Cardiovascular Disease, and other metabolic illnesses.

This Post below is from Wellnessfx.com, and does a great job of debunking the myth behind Low Fat, and differences between this and Low Carb. The actual Wellnessfx site is also a great resource for monitoring and optimising your overall health, so check them out.


Low Carb vs. Low Fat for Weight Loss – Which is Better? New Study Shows Truth.

Carbs and fat are hot topics when it comes to weight loss and overall health. Specifically, the debate between the two:

“Are carbs bad?”
“Not all carbs are bad.”
“What ARE carbs?”
“What kind of fat should I be eating?”
“What’s the difference between saturated and unsaturated fat?”
“Why is everyone putting coconut oil on everything?”
“Can you build muscle on a low carb diet?”

And on and on and on.

Not only is fat picking up traction in major press, but what health experts once touted as gospel truth – “Eat Low Fat” – is wrong. Most fat is good, and Carbs are getting a closer look.

What happened to Low-Fat?

Low-fat everything can be traced back most popularly to the 80’s and the (Spandex) workout craze. As it turns out, with the recent research findings, low-fat was not the way to go. Evidence? We’re now the most obese we’ve ever been as a nation, with 1-3 adults being obese, and children at an all-time high when it comes to being at risk for diabetes. With all the Jane Fonda workout tapes and low-fat cream cheese, cookies, drinks and cereals – you’d think our cholesterol would’ve gotten better and waist sizes would’ve shrank. Since that’s not where we are today, we’ll just go ahead and share the details and results from the new National Institutes of Health study.

The new study, published in the Annals of Internal Medicine, included a racially diverse group of 150 men and women who were assigned to follow diets for one year that limited either the amount of carbs or fat that they could eat, but not overall calories.

Summary of Key Findings

Low carb + high fat = Healthier, leaner body.

The study found that people who avoid carbohydrates and eat more fat, even saturated fat, lose more body fat and have fewer cardiovascular risks than people who follow the infamous low-fat diet.

Following the end of the year-long study, according to the New York Times, “people in the low-carbohydrate group had lost about eight pounds more on average than those in the low-fat group. They had significantly greater reductions in body fat than the low-fat group, and improvements in lean muscle mass — even though neither group changed their levels of physical activity.”

Saturated fat combined with lower carb intake does not make your cholesterol go up.

The high-fat group were told to eat mostly protein and fat – eggs, chicken, tuna, etc. – and to choose foods with primarily unsaturated fats, like fish, olive oil and nuts, but also ate foods higher in saturated fat, such as cheese and red meat.

The result?

“In the end, people in the low-carbohydrate group saw markers of inflammation and triglycerides plunge. Their HDL, the so-called good cholesterol, rose more sharply than it did for people in the low-fat group.”

Blood pressure, total cholesterol and LDL (“bad” cholesterol) stayed about the same for people in each group.

The study went on to detail that the low-carbohydrate dieters “ultimately did so well that they managed to also lower their Framingham risk scores, which calculates the likelihood of a heart attack within the next 10 years.” The low-fat group on average had no improvement in their scores.

We’re no stranger to butter here at WellnessFX – if you’ve been following Dave Asprey, he’s been a big supporter of grass-fed butter, be it the star ingredient in your morning cup of coffee or a blood sugar stabilizing snack to produce healthy, high-performing kids.

You may lose weight on a low-fat diet, but not the healthy kind!

The low-fat group did lose some weight, but according to the study, they appeared to lose more muscle than actual fat.

“They actually lost lean muscle mass, which is a bad thing,” Dr. Mozaffarian said in the NY Times piece. “Your balance of lean mass versus fat mass is much more important than weight. And that’s a very important finding that shows why the low-carb, high-fat group did so metabolically well.”

The Real Reason Why Low Fat Didn’t Work?

What’s important to remember is that right around the time society was switching to low fat, in the 80’s, was when processed foods were really taking off, i.e. cereal bars, crackers, muffins, and other processed carbohydrate-heavy foods.

What we’ve learned since then, when it comes to cholesterol health and heart disease risk, is that the relative size and number of LDL particles in the bloodstream matter. As detailed by Dr. Sniderman, “Two people can have the same overall LDL concentration, but very different levels of risk depending on whether they have a lot of small, dense LDL particles or a small number of large and fluffy particles.”

If you’re following along at home, you guessed it:

Eating refined carbohydrates = Raises the overall number of LDL particles and shift them toward the small, dense variety, which contributes to atherosclerosis.

Eating saturated fat = Tends to make LDL particles larger, more buoyant and less likely to clog arteries, “at least when carbohydrate intake is not high,” said Dr. Ronald M. Krauss, the former chairman of the American Heart Association’s dietary guidelines committee.

Unfortunately, these LDL particle number and size tests were not conducted in this particular NIH study.

How to Test Yourself:

If you want to test the particle size and number (along with a basic overview of other cardiovascular health indicators including HDL, LDL, Triglycerides), we created an Advanced Heart Health WellnessFX panel.

Bonus: You can do this for yourself, without waiting for a doctor to order and schedule the labs. Questions after? Consult with a WellnessFX practitioner over the phone for an informative session that is tailored to your individual health needs.

Want more?

You can read more about fat and carbs in  blog posts at Wellnessfx.com!


Sources and Notes:

http://www.wellnessfx.com

 

Win a FREE, customised, Workout Nutrition Plan!


 

Shameless self-promotion in this Post, however it’s something worth about $75.00 AUD (so about $2.95 USD with exchange rates…) that you could get for FREE!

Just go to Corehd.com.au, click on ‘Be Better‘, and fill in the very simple Opt-in form, and you’re in the running for a Nutrition Plan to help you build muscle, drop weight, clean up your eating, whatever you want! And it’s FREE, if you happen to win! Cool, huh?

So go visit our new website, Opt-in, and fingers crossed you’ll be rewarded! Oh, and even if you don’t win, there will be loads of great health and fitness info (we promise not to Spam you with time-wasting ads or dodgy supplements!).

https://twitter.com/rich_at_corehd/status/531700854567350273


Social Media Madness: Core Health Dynamics on Instagram, Pinterest, Facebook, and Twitter!

Core Health Dynamics has evolved! Our new and improved website is now live at http://www.corehd.com.au!

What’s new about it? Well the design and feel, and ease of navigation. We want you to be able to find the information you want and need without trying to sell you useless supplements, or make you jump through hoops for legitimate health and fitness tips and articles!

There is a Opt-in form on the site so we can keep you ahead of the curve in terms of all of this, and it would be great to have you as part of the Core HD community, but seeing as we’re nice, this is purely optional – you can still access any information you want and need for free!

Plus – we are on Instagram, Twitter, Pinterest, and Facebook. Yes, Core Health Dynamics has reached 2008! It’s a shame it’s already 2014, but whatever…we’ve been busy… 🙂 Links to these and the existing LinkedIN and Google+ pages are:

Facebook: https://www.facebook.com/corehealthdynamics

Instagram: rich_at_corehd

Twitter: @rich_at_corehd

Pinterest: http://www.pinterest.com/corehd

Thanks for the ‘Follows’, and as usual if you have any Health or Fitness Posts or information you’d like to see or know more about, hit us up!


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Core Health Dynamics | Top 5 | Food Additives to AVOID!

Re-blogging some older Posts that newer Followers may have missed! This particular Post is one I was very happy with, a lot of research went into and it’s now used as a reference document by Core Health Dynamics. We hope you get some valuable insights and information from it! Enjoy!

Core Health Dynamics

Food. Additives. Stop and think a moment – isn’t it strange that these words are even in the same sentence?

Below is Core Health Dynamics top 5 Food Additives to avoid based on commonly available and ingested food and beverages. There are so many others that could be added here, especially if we were talking cosmetics and pharmaceuticals, however we’re concerned with good nutrition and great health, so we’ll stick to what we know!

There are approximately 300 additives allowed…

50 of these are considered questionable…

Food additives are used for a variety of means, from enhancing the tastes and colours of food and beverages, through to prolonging the shelf life and speeding up the manufacturing process.

There are approximately 300 of these additives allowed in Australian and New Zealand food (there are some variations between European*, US**, and Canadian** laws, however most are similar.) 50 of these are considered…

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