Fiber May Reduce Risk of Breast Cancer

Researchers at Soochow University in China recently did a review of 10 studies (meta-analysis) involving fiber intake and risk of breast cancer.  The studies involved over 700,000 people throughout 16,000 cases.  It was found that for every 10 gram increase in fiber, risk dropped 7%.

The takeaway from this is to try to include more fresh or fresh-frozen vegetables in your meals.  High fiber fruits like berries also pack a high-fiber punch.  Fiber sucks up toxins throughout the digestive tract and is then eliminated from the body.  It also helps to keep blood sugar stable, which means your energy stays stable.  Yet another reason to eat real food.

 

Reference:
Jia-Yi Dong, Ka He, Peiyu Wang, and Li-Qiang Qin Dietary fiber intake and risk of breast cancer: a meta-analysis of prospective cohort studies  American Journal of Clinical Nutrition  2011 September  vol. 94 no. 3 900-905.
Department of Nutrition and Food Hygiene, School of Radiation Medicine and Public Health, Soochow University, Suzhou, China.

The Bird-Dog

This is a fantastic exercise for improving stability throughout the pelvis and lumbar spine.  It was a key exercise that allowed me to recover from a condition called spondylolisthesis - 18 months ago I fractured my L5 vertebrae and it protruded forward onto my sacrum.  Bird-dogs are now a weekly part of my exercise routine.

Exercise Improves Reading & Math

Students at Naperville High School in Illinois have a unique situation. Students who struggle with math and reading participate in physical education classes before they engage in those subject areas. The results? Dramatic improvement. Those students who participated in this program back in 2010 doubled their reading scores, while improving their math scores by a factor of 20. NHS has inserted exercise bikes and balls in every classroom. When teachers feel the students are losing focus, they take a quick exercise break.  That's pretty cool.

I often talk to the students at Syracuse about the awesome effects of exercise on the brain. Research has proven that powerful brain-rejuvenating neurotransmitters are released in the brain when we challenge the body with exercise.  These neurotransmitters can produce better focus, memory, and mood.  These benefits are of course great for learning.

The Burpee

The Burpee is a fantastic addition to your exercise program.  Watch the video below to see how to perform and progress it.