A diet containing complex carbs – read ‘lots of dietary fibre’ – makes rats with a dodgy pancreas slimmer and more muscled, we wrote a few days ago. A similar diet has the same effect on mice with a normal pancreas, researchers at the Children’s Hospital Boston discovered. What’s more, carbohydrates that are difficult for the body to absorb made the animals more physically active.

The researchers divided a group of male mice into two groups. Both groups were given a diet that consisted for 60 percent by weight of starch for a period of 40 weeks. In the control group the starch used consisted entirely of amylopectin; and in the experimental group it consisted of 40 percent amylopectin and 60 percent less easily absorbed amylose.

The difference between amylose and amylopectin lies in their structure. Amylopectin is a branched chain. The digestive enzymes can loosen the glucose molecules from the amylopectin at different locations at the same time and absorb them. This process goes pretty fast. Amylose, on the other hand, is a straightforward chain of glucose units.

To be digested the units have to be loosened one by one, and that takes time. Most of the glucose molecules are not absorbed by the body.

The sugar chains that are not absorbed form an ideal medium for beneficial micro-organisms in the large intestine to feed off. These convert glucose into short-chain free fatty acids. Researchers suspect that the positive effects of fibre – fibre is a collective noun for all carbohydrate chains that your small intestine can’t digest, and which are partially or wholly fermented in the large intestine by micro-organisms – are partly a result of the work of the short-chain fatty acids. These are thought to boost the metabolism a little.

The starch combination had no effect on body weight, but it did affect fat mass. That means that they built up more lean body mass.

The researchers came up with two partial reasons for the positive body recompositioning effect of the slow carbs. The respiratory quotient [RQ] of the mice that ate slow carbs was lower. That means that they burned a little more fat and less carbs. But perhaps a more important factor was that the mice moved more.

The researchers registered the mice’s movement by placing light-sensitive sensors in their cage, and the mice that ate slow carbs moved more. So they were more physically active. “Higher levels of physical activity are characteristically associated with greater lean body mass”, the researchers suggest cautiously. Between the lines you can see that they don’t think that that little bit of extra exercise in the SAC mice doesn’t explain their different body composition. Nevertheless, the increase in physical activity is in itself interesting.

“A low glycemic diet could increase spontaneous physical activity level, a possibility that might have important implications for the prevention and treatment of obesity and promotion of physical fitness”, the researchers conclude.

For more information about how this and other nutritional subjects, be sure to contact one of our personal trainers today. Not a member? Take advantage of the 50% off voucher now!

Am J Physiol Endocrinol Metab. 2008 Nov;295(5):E1126-31.

Source: http://www.ergo-log.com/slowcarbsmuscular.html

Scientists at the Helmholtz Zentrum München have shown that people with a good vitamin D supply are at lower risk of developing Type 2 diabetes mellitus. The study, which was conducted in cooperation with the German Diabetes Center and the University of Ulm, will be published in the October edition of the scientific journal Diabetes Care.

New tests performed on participants of the KORA study have shown that people with a good supply of vitamin D have a lower risk of developing Type 2 diabetes mellitus, while individuals with lower concentrations of vitamin D in their blood have a higher risk. This effect could be attributable, amongst other things, to the anti-inflammatory effect of vitamin D. The result of the study, which was conducted at the Helmholtz Zentrum München in cooperation with Dr. Christian Herder of the German Diabetes Center in Düsseldorf and Dr. Wolfgang König, Professor of Medicine/Cardiology at the University of Ulm, could have direct consequences for the prevention of this common disease.

“Vitamin D deficiency is relatively widespread due to our modern way of life and the geographical latitude of Germany. In the winter months, in particular, people often do not receive adequate supplies of the vitamin because of the lack of sunlight,” explains Dr. Barbara Thorand of the Institute for Epidemiology II at the Helmholtz Zentrum München. “If follow-up studies confirm our results, a targeted improvement in the supply of vitamin D to the general public could at the same time reduce the risk of developing diabetes.” The human body can produce vitamin D itself if it has sufficient exposure to sunlight. The UVB radiation in natural daylight splits the precursor of vitamin D, 7-dehydrocholesterol, in the skin and forms provitamin D3. Further vitamin D synthesis occurs in the liver and kidneys. In addition, the supply can be improved by eating specific foods, such as oily fish, eggs and milk products, or by taking vitamin D supplements.

More than six million people in Germany suffer from Type 2 diabetes mellitus, and the number of undiagnosed cases could be equally high. Up to now, there has been no cure for this common disease. Type 2 diabetes is a disorder of glucose metabolism. It is characterized by a loss of insulin action and a drop in the levels of the hormone produced by the body. The mechanisms that trigger the disease have not yet been fully clarified. However, it is known that diabetes is caused by a combination of genetic and lifestyle factors. The objective of the Helmholtz Zentrum München is to understand the mechanisms that cause common diseases and to develop new approaches with regard to their diagnosis, therapy and prevention.

For more information about how this and other supplements can enhance your training regime, be sure to contact one of our personal trainers today. Not a member? Take advantage of the 50% off voucher now!

Story Source:
The above story is reprinted (with editorial adaptations by ScienceDaily staff) from materials provided by Helmholtz Zentrum Muenchen – German Research Centre for Environmental Health.

Journal Reference:
B. Thorand, A. Zierer, C. Huth, J. Linseisen, C. Meisinger, M. Roden, A. Peters, W. Koenig, C. Herder. Effect of Serum 25-Hydroxyvitamin D on Risk for Type 2 Diabetes May Be Partially Mediated by Subclinical Inflammation: Results from the MONICA/KORA Augsburg study. Diabetes Care, 2011; 34 (10): 2320 DOI: 10.2337/dc11-0775

Source: http://www.sciencedaily.com/releases/2011/10/111004132813.htm

Are you looking to make healthier choices, really change the way you look, and feel?

A Platinum Fitness client who’s lost over 109 pounds, and 20% body fat, has a little advice:

“Make the first step and never doubt yourself,” says Kirstin Loomis, a Tucson mom, who walked into Platinum Fitness weighing 278 pounds.

Loomis is a “success story”, in the truest sense. She used to wear a size 22 pants, now wears a size 10, and is still losing.

Loomis says she’d been coming to Platinum Fitness for a few years, but decided about 10 months ago to make a serious change.

“I got tired of being overweight. My weight consumed my life on a daily basis. I wanted to change my life. I have a 10-year-old son, and he’s really active, and he wanted to do a lot of things that I just wasn’t able to do, like hiking,” says Loomis.

She says she set her mind to it and has not looked back. She made a decision to change her life.

Loomis says “I told myself I would lose the weight I needed in order to be healthy and that I would make this my lifestyle.”

But she needed a little support.

“I started wanting to lose weight, but I didn’t really know what to do in the gym, so I approached Kurt, the General Manager, and said, I want to know about personal training.”

Enter Kirstin’s Trainer, Brent “Bo” Bowman.

“He changed my life,” says Kirstin.

“She changed her own life, and all the credit goes to her,” says Bo.

Bo is a Certified Personal Trainer at Platinum Fitness.

“She’s worked harder than any other client I’ve ever had. I give her homework: She does it all the time,” says Bo.

Loomis said the two worked well together.

“He made me feel like I was important,” says Loomis “And what I was trying to do was important. Any question I’ve ever asked, he’s answered it. He always explains to me why we’re doing something. He’s one of my biggest cheerleaders. He’s always encouraged me and helped me find strength and courage to do things I never thought possible. He never lets me give up even when it’s hard.”

Bo says while Loomis had belonged to Platinum Fitness for a while, he echoes the fact that she needed some guidance.

“Kirstin, like a lot of people, come in, and hop on a treadmill, and not see results,” says Bo.

He says, in order to do actual body ‘sculpting’ – to change the way your body looks – weight and resistance training is key. Conditioning, form, and safety are also important, and an expert can help you with a plan.

“Everyone can use the push, and some guidance,” Bo says.

And Loomis’s example sets the tone for others.

“Some of my friends workout here now or work with my trainer or others, as a result. I take no credit for that but you can start a chain reaction. When others see that it’s possible you give them hope.” says Loomis.

And the trainers at Platinum, are very diverse, says Bo. They work with beginners, all the way to ‘bodybuilder’ “types”.
“One of our trainers, Marco, is going to school to be a physical therapist. He’s very knowledgeable about injuries, and works well with people who may have physical restrictions,” says Bo.

Bo and Loomis have made a great team: The two participated in a 5K race the beginning of February, something Loomis says she never could have done before.

Kirstin says she’s able to enjoy exercise she hasn’t been able to do, or was ever interested in. She’s also been able to do more with her son.

“I had not been hiking in 20 years, and we go all the time, now,” says Loomis.

“I found in myself the courage to do something different.”

(And yes, gentlemen, Kirstin adds, she is single.)

BODYPUMP™ is for anyone looking to get lean, toned and fit – fast. Using light to moderate weights with lots of repetition, BODYPUMP gives you a total body workout. It will burn up to 590 calories*. Instructors will coach you through the scientifically proven moves and techniques pumping out encouragement, motivation and great music – […]

She Started training in February with Micah Mills, and is still training with Micah. From the end of February to end of April she lost 22 lbs and 7% body fat. Before starting training with Micah she had hit a plateau in her weight loss for an entire 6 months.

“Ariel lost 22 pounds on the scale and 7% body fat (14 pounds).”

When Ariel started training with Micah, the weight began to fly off! Equaling a total of 22lbs and 7% body fat, 14 of those pounds being Body Fat!

A 55-year-old mother of five, who’s lost over 100 pounds, improved her balance, and health, says you’re never too old to start working out.
“I was 55 years old when I started this weight lifting and weight training. You know what, don’t hesitate. You’re not ever going to be too old. I’m making myself younger. It’s not too late. It’s not going to be too late to start,” says Terri Morse, a Tucson resident and mom of five grown children.

Morse says she’s struggled with weight issues her whole life.

“As a teenager, even though I was fit and muscular, from being on the swim team, I thought I was enormous. I’ve always had these body issues. I was fit, I was healthy, but at the time, I had all these messages coming at me, that I just kept gaining weight, with each child, I gained weight, and never lost between children,” says Morse.
Morse says she got pretty unhealthy.

“Ten years ago, I got serious. I needed to make sincere changes, or I’d die.”

Morse started coming to Platinum Fitness, with her son. But as life moved on… she found herself without her son as her workout partner.
Even though she was a little afraid, she kept it up, and eventually met Trainer Amanda Vatthauer, who’s now been working with Morse about 4 months. She’s lost about 20 pounds in that time.

And it’s not just weight loss that Morse is happy about. It’s overall health.

“I had no idea how unbalanced my body was. After losing all that weight…I didn’t know where my center of gravity was.. get the stability training,” sayTerriandAmandas Morse. “Now I have the balance. The best thing anyone has done for me. I can do things one legged, and I feel so much better, my posture is better, everything is better.”

The two work together to come up with new ways to work out.

“Amanda is great. She’ll push me, but I’ll ask for more.”

Trainer Vatthauer echoes that sentiment. “She is so motivated, at this point I’m here to encourage her. She’s here six days a week,” says Vatthauer.

And she adds how important it is to weight train, at *all* ages. “As we get older, our bones become weaker,” says Vatthauer.
“The only thing proven to keep bones strong and healthy is weight training. So at her age it’s wonderful that she’s in here doing this.

You’re never too old.”

And for people who are afraid? “Even if people are afraid to weight train, because of past injuries, that’s why we’re here,” says Vatthauer. “We’re trainers. We’re here to help you,” she says.

Morse says she’s not only grateful to Vatthauer, but the whole staff at Platinum Fitness.
“Josh at the front desk has been, just my cheerleader, all along. He’s been such an encouragement. Every time I walk in the door his smiling face greets me, and I just feel encouraged to keep going,” says Morse.

“It’s not just the trainers, it’s the people at the front desk. There’s always someone with a smile, with an encouraging word. Even other members encourage me. It all starts with the team. I was telling the Golf Links location General Manager Danny he’s really put together a fabulous team here, they all work well together, and I feel comfortable going to any of the trainers, to ask questions.”
Advice from Teri for people her age, who’re thinking about working out, or just starting…

“Start where you are, and just add a little bit more, every day. Just add 5 more minutes. Everyone can do five more minutes.”