September, 2009. It has been a while. This summer has been filled with lots and lots of workouts. Not much blog writing time. It's also seen the ascent of some great new recipes, that I just can get enough of. So, here's a blog entry in honor of a good, healthy, but delicious diet. This little recipe takes about 10 minutes to make and is a great high protein post-workout meal, but also makes a great lunch. It's Bomber's Tuna Salad:
2 - 5oz. cans of tuna in water. I like the albacore. I rinse the can a few times with water to wash out salt.
1 Tbsp or less of Hellman's Low-fat mayonaise.
1 Tbsp or less of cold flax seed oil.
2 Tbsp French's No-fat honey mustard.
The following ingrediants I add to my personal taste.
Raisins
Pine nuts
Wheat germ
Celery
Cut apple
I mix everything together and enjoy on dry toasted high protein or high fiber wheat bread, on low fat saltines, or just as a salad itself. It's delicious.
Speaking of low-fat diets, a paper came out in the journal Cell today that characterizes the latest gene linked to obesity. Mice that had the IKKE gene knocked out, did not get obese when placed on a high fat diet. The group is already looking for inhibitors of the protein, inhibitors which one might predict would "protect" someone from becoming obese. The link to the summary is below.
The Protein Kinase IKKÉ› Regulates Energy Balance in Obese Mice
http://www.cell.com/abstract/S0092-8674(09)00793-4
I still say stick to a great diet. More recipes to come. Stay healthy this weekend!
Showing posts with label article. Show all posts
Showing posts with label article. Show all posts
Tuesday, September 1, 2009
Thursday, April 2, 2009
Fat quails and omega-3 fatty acids.
Here's a fascinating article in a recent issue of the Journal of Experimental Biology:
http://jeb.biologists.org/cgi/content/abstract/212/8/1106
http://jeb.biologists.org/cgi/content/abstract/212/8/1106
A pretty good explanation can be found here:
http://jeb.biologists.org/cgi/content/full/212/8/i
Basically, these researchers hypothesized that high endurance birds rely considerably on their diet to meet their goals and needs. One such bird, a sandpiper, eats lots of shrimp that have high omega-3 fatty acid content. So the researches decided to feed sedentary quails diets high in the omega-3 fatty acids and compare various parameters to quails not on that diet. It's pretty astonishing that simply changing their diet to include high levels of DHA and/or EPA led to an increase/stimulation in the capacity for aerobic metabolism as measured by the activity of oxidative enzymes in the Kreb's cycle. In simpler terms, the diet led to birds that were more fit to undergo aerobic exercise. They write:
"As they prepare for long migrations, semipalmated sandpipers improve their physical fitness by eating! Choosing n-3 fatty acid doping over endurance training strikes us as a better strategy to boost aerobic capacity when rapid storage of energy is critical."
The study is interesting on several accounts. Clearly diet and supplements can have an effect on performance, endurance, and athleticism. It is surprising, though, that omega-3 fatty acids might have such a profound and specific effect in this one regard. It will be interesting to see how and whether and the extent to which it can be applied to people. I will have to read more about the effects of omega-3 fatty acids on people - most of what I am aware of revolves around the cholesterol lowering effects. The researchers did not nail down a molecular mechanism for the effect, but it will be interesting to see how these birds actually become more "fit."
I'm back to my workouts, after I took a week's rest - again because I wanted to let my abdomen heal more. I am going slowly - only about 30min of cardio a day. I also started stretching my core and tensing my abdominal muscles [as if to do a sit up] when stretching, but without inducing any pain. I have lost ~10lbs since my surgery [I am 176-178lbs currently]. Some of this is decreased caloric intake, and some is decreased muscle mass since I have not been lifting weights. While sticking to cardio, I have been trying to decrease my body fat. I've been cooking lots, and this weekend I might just have to go out and buy some omega-3 fatty acids. I will report whether I notice any difference over time in my cardio endurance. :)
I am considering taking my blog more public soon, for more friends and family. We will see how that progresses. Until next time - stay fit and stay free... -cb
http://jeb.biologists.org/cgi/content/full/212/8/i
Basically, these researchers hypothesized that high endurance birds rely considerably on their diet to meet their goals and needs. One such bird, a sandpiper, eats lots of shrimp that have high omega-3 fatty acid content. So the researches decided to feed sedentary quails diets high in the omega-3 fatty acids and compare various parameters to quails not on that diet. It's pretty astonishing that simply changing their diet to include high levels of DHA and/or EPA led to an increase/stimulation in the capacity for aerobic metabolism as measured by the activity of oxidative enzymes in the Kreb's cycle. In simpler terms, the diet led to birds that were more fit to undergo aerobic exercise. They write:
"As they prepare for long migrations, semipalmated sandpipers improve their physical fitness by eating! Choosing n-3 fatty acid doping over endurance training strikes us as a better strategy to boost aerobic capacity when rapid storage of energy is critical."
The study is interesting on several accounts. Clearly diet and supplements can have an effect on performance, endurance, and athleticism. It is surprising, though, that omega-3 fatty acids might have such a profound and specific effect in this one regard. It will be interesting to see how and whether and the extent to which it can be applied to people. I will have to read more about the effects of omega-3 fatty acids on people - most of what I am aware of revolves around the cholesterol lowering effects. The researchers did not nail down a molecular mechanism for the effect, but it will be interesting to see how these birds actually become more "fit."
I'm back to my workouts, after I took a week's rest - again because I wanted to let my abdomen heal more. I am going slowly - only about 30min of cardio a day. I also started stretching my core and tensing my abdominal muscles [as if to do a sit up] when stretching, but without inducing any pain. I have lost ~10lbs since my surgery [I am 176-178lbs currently]. Some of this is decreased caloric intake, and some is decreased muscle mass since I have not been lifting weights. While sticking to cardio, I have been trying to decrease my body fat. I've been cooking lots, and this weekend I might just have to go out and buy some omega-3 fatty acids. I will report whether I notice any difference over time in my cardio endurance. :)
I am considering taking my blog more public soon, for more friends and family. We will see how that progresses. Until next time - stay fit and stay free... -cb
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