I have been eating walnuts daily for many years for dietary reasons. But only today, I learnt that they have a positive effect on our fat-burning metabolism.
That's not an excuse to eat more of them, as all nuts are high-calorie snacks. But here's an exciting finding:
"Studies show regular nut eaters don't appear to gain weight and that nuts may help with weight loss if they're eaten in an energy-controlled diet."
Sugar is not your enemy - added sugar is
In setting your long-term health and fitness objectives, it is a good idea to avoid extremes.
Extremes are not only almost impossible to keep up in the long-term, but they may also harm rather than help you.
Dietary extremes include keto diets (of course) packed with second rate fats and protein, no water diets, and "eat whatever carbs you want as long as you burn it off" diets.
Fitness extremes include cross-fit, which is not going to be your answer to living longer better, and gym machines, which dumb your brain and body down to just looking good in a t-shirt.
One way I think about exercise and food plans is to think ahead - 10 or 15 years ahead. I ask myself, will I be able to apply these same food and exercise principles then, and will they benefit me then?
The simplest at-risk check for type 2 diabetes
Measuring your waist sounds like a very simple and perhaps innocent activity. But in fact it can tell you much more about your health than standing on the scales. After all, when you think about it, weighing yourself tells you very little. It tells you nothing about your body composition and nothing about what risks you have from, say, fat deposits in high risk areas (where you carry fat on your body is extremely important).
On the other hand, a waist measurement tells you important details about the location of fat and has proven correlations with future health risks. It reflects both health and nutritional status, and when associated with the shape of your body generalised health outcomes can be predicted. The reason is that under the skin of your tummy the intra-abdominal fat builds about around your organs, and this is what leads to the health problems (so-called metabolic fat).
Just as Mussorgsky wrote his "Pictures from an Exhibition" suite after attending an art exhibition, I've created a more prosaic piece of content below which are examples of the questions I experienced from my final examination for a Professional Diploma in Sports and Exercise Nutrition. You'll see from the questions how this knowledge fits into my ambition to help people lower their body age and live longer actively and independently.
For those who are curious, the correct selections are: 1 - (a), 2 - 91.6-160.4g / day, 3 - (c), 4 - 2079kcal / day, 5 - False, 6 - True, 7 - False, 8 - (a), 9 - Energy availability, Menstrual function, Bone strength, 10 - (b), 11 - Soy, 12 - All factors, 13 - All factors, 14 - False, 15 (d).
Since I was diagnosed at 50 with Type 2 diabetes I've been learning how to do bone-building fitness training which lowers my age. You can too. It's your choice. Walter