Utgave 34 – I denne utgaven:
– 15 ting du burde vite om lavkarbo-dietten (av Robert Eilertsen)
– Overspising er ødeleggende for dietten (av Robert Eilertsen)
– E-stoffer er kjekke å ha! (av Kirsti Wettre Brønne)
– The 20 BEST Jack Lalanne Quotes & Videos – A Tribute to a Fitness Icon and Real Life Super Hero! (av Nick Tumminello)
– Diett vs. ny livsstil (av Frederik Bahne)
– Studie: Rask spising gir ikke dårligere metthetsfølelse (forskningsstudie)
– Aspartame…An Undeserved Bad Reputation, Part 3 (av James Krieger)
– Trenger vi EGENTLIG rehabøvelser (altså, rehabiliterende trening)? (av Eirik Sandvik)
– Reality Check For The Bitches – del 2 (av Eirik Sandvik)
“Absorb what is usefull, discard what is useless, and add what is uniquely your own.”
– Bruce Lee
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15 ting du burde vite om lavkarbo-dietten: En flott artikkel fra Robert Eilersen på Fitnessbloggen, som tar for seg 15 viktige saker relatert til lavkarbo, samt åpner for diskusjon og motargumenter 🙂
Hvete - en av våres største kilder til karbohydrater
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Overspising er ødeleggende for dietten: ‘Spisedager’ er blitt populært i diett-verden de siste årene, men det er viktig å ikke overdrive, og huske hva poenget med spisedagen (også referert til som re-feed eller oppkarbing/karb-opp/carb-up). Jeg er helt enig med Robert Eilertsen i hva han poengterer i denne artikkelen på Fitnessbloggen.
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E-stoffer er kjekke å ha! Flott post fra Kirsti Wettre Brønner hos Sunnhetsbloggen til Tine; Tilsetningsstoffer er ikke bare ondskap.
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The 20 BEST Jack Lalanne Quotes & Videos – A Tribute to a Fitness Icon and Real Life Super Hero!
Nick Tumminello har laget en samling av de beste sitatene og videoene fra fitness guru Jack Lalanne, som døde søndag, 94 år gammel.
Jeg hadde ikke sett mye fra Jack før nå, men må si meg imponert; ta en titt på videoene, selv om de fleste er fra 40 og 50-tallet, så er de utrolig gode, og minst like relevante idag.
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Diett vs. ny livsstil: En flott artikkel fra danske Frederik Bahne, som her sammenligner lavkarbo-kosthold som f. eks atkins med et fokus på en ny livsstil, uten total utelukkelse av enkelte matgrupper.
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Studie: Rask spising gir ikke dårligere metthetsfølelse: En ny studie undersøkte effekten av rask vs. treg spising av et standarisert måltid, og fant ingen betydelig forskjell hverken i metthetsfølelse eller eller ad libitum inntak ved neste måltid. Veldig interessant, da dette går imot hva enkelte andre studier har foreslått, men jeg vil si at kvaliteten til denne studien er den beste av hva jeg har sett på dette området.
* Studien: Karl JP, Young AJ, Montain SJ. Eating rate during a fixed-portion meal does not affect postprandial appetite and gut peptides or energy intake during a subsequent meal. Physiol Behav. 2011 Jan 14. [Epub ahead of print]. Pubmed.
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Aspartame…An Undeserved Bad Reputation, Part 3…: James Krieger har nå postet del 3 av artikkelserien om aspartam, som jeg også nevnte i verdt å lese utgave 31 og 33.
Artikkelen krever et 8 $/mnd medlemskap hos http://weightology.net – som jeg så absolutt kan anbefale om du er interessert i ernæring og forskning.
I del 3 tar Krieger for seg Morando Soffritti sine studier som lenker aspartam til kreft i forsøk på dyr. Disse studiene har fått mye medieoppmerksomhet, på tross av sterke limitasjoner; studien er faktisk ikke listet på MedLine/PubMed fordi de ikke når kravene for en grundig og objektiv vurdering. Studien følger ikke retningslinjene fra the National Toxicology Program (NTP), den fant ikke noen dose-relatert/dose-response effekt, den lot ikke patologer utenfor studien analysere vevsprøver mm. Flere forskningsorganisasjoner har kritisert studien, inkl. UK Committee on Carcinogenicity of Chemicals in Food, Consumer Products, and Environment, European Food Safety Authority og The Food and Drug Administration (FDA). Les hele artikkelen for en komplett gjennomgang av studienes limitasjoner.
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Trenger vi EGENTLIG rehabøvelser (altså, rehabiliterende trening)? En fin artikkel fra Eirik Sandvik, som tar for seg spørsmålet om, og når, vi bør benytte oss av såkalte rehabiliterende øvelser.
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Reality Check For The Bitches – del 2: Nok en flott artikkel fra Eirik Sandvik, men mange viktige punker for kvinner og trening; Jenter kan ofte trene hyppigere enn menn, de trenger gjerne mindre fokus på mobilitet, og mer på stabilitet, og kan dra fordeler av økt fokus på bakside lår og rumpe, framfor for mye trening av framside lår.
Les også del 1; ”If I were a GIRL..” – Reality Check For The Bitches, som jeg omtalte i verdt å lese utgaven den 16. august 2010.
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tnx!
Heisann 🙂
Lurte på om du har peiling på faste?
Kan eg faste ein heil dag uten problem for forbrenninga i ettertid? Er det lurt, og kan det hjelpe meg ned i vekt?
Ja, det har jeg 🙂
1 dag med faste har ingen negativ effekt på forbrenningen, faktisk er det omvendt; korttids faste øker forbrenningen, studier viser en økning på rundt 3,6 – 10 % i hvileforbrenningen etter 36-48 timer med faste (1,2). Det tar minst (!) 60 timer med faste før forbrenningen senkes (3).
1 dag med faste 1-2 dager i uka er vist å være en god strategi for å redusere kaloriinntaket, og dermed gå ned i vekt. Likevel er det ikke hva jeg ser på som den beste strategien, da flere dager med faste også vil føre til noe muskeltap, og et døgn med total faste kan være utfordrende psykologisk.
Jeg vil heller anbefale deg å ta en titt på periodisk faste (intermittent fasting), det er en strategi jeg selv følger, og noe jeg absolutt kan anbefale.
For mer informasjon både om faste og periodisk faste kan jeg anbefale boka Eat STOP Eat (http://fredarn.com/blogg/2010/11/23/bokanmeldelse-eat-stop-eat-new-edition-av-brad-pilon/ ) og Martin Berkhan’s artikler på http://leangains.com , ellers er jeg også åpen for å gi deg personlig tilpasset kostholdsveiledning – send meg en mail om du kunne vært interessert i det 🙂
* Referanser:
1) Enhanced thermogenic response to epinephrine after 48-h starvation in humans – Pubmed
2) Resting energy expenditure in short-term starvation is increased as a result of an increase in serum norepinephrine – Pubmed).
3) Leucine, glucose, and energy metabolism after 3 days of fasting in healthy human subjects – Pubmed
Tuusen takk for fort svar!
Periodisk faste har eg høyrt om, men går det an å bruke som livsstil? Altså kvar dag med berre åtte timers etevindu? Eg har ingen problem med å gå rundt uten mat i 16 timar, så ser ingen nødvendighet med berre å ha periodisk faste i nokre veker, kan gjerne gjere det om til ein livsstil 🙂
Periodisk faste fungerer flott som en livsstil, absolutt! Mange liker de praktiske delene av det; du slipper å tenke på mat på dagtid, og kan sette deg ned og virkelig kose deg med store og mettende måltider om ettermiddagen og kvelden 🙂
Suupert!
Pingback: Fredarn.com » Blog Archive » How To Walk The Talk and Unlock Your True Potential, mm. -> Trening & Kosthold; Verdt å lese, Utgave 35
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