Substituting Whole Grains for White Rice May Lower Risk for Type 2 Diabetes

Substituting Whole Grains for White Rice May Lower Risk for Type 2 Diabetes

June 14, 2010 — Substituting brown rice or other whole grains for white rice is associated with a lower risk for type 2 diabetes, according to results from the Health Professionals Follow-up Study and the Nurses' Health Study (NHS) I and II reported in the June 14 issue of Archives of Internal Medicine.

"Because of differences in processing and nutrients, brown rice and white rice may have different effects on risk of type 2 diabetes mellitus," write Qi Sun, MD, ScD, from the Harvard School of Public Health in Boston, Massachusetts, and colleagues. "We examined white and brown rice consumption in relation to type 2 diabetes risk prospectively in the Health Professionals Follow-up Study and the Nurses' Health Study I and II."

Diet, lifestyle habits, and disease status were prospectively determined and updated for 39,765 men and 157,463 women in these cohorts.

Higher intake of white rice (≥ 5 servings per week vs < 1 per month) was associated with a greater risk for type 2 diabetes after multivariate adjustment for age, lifestyle, and other dietary risk factors. Pooled re,lative risk [RR] was 1.17 (95% confidence interval [CI], 1.02 - 1.36). In contrast, the risk for type 2 diabetes was lower with high intake of brown rice (≥ 2 servings per week vs < 1 per month; pooled RR, 0.89; 95% CI, 0.81 - 0.97).

The investigators estimated that replacing 50 g per day of uncooked white rice (one-third serving per day) with the equivalent amount of brown rice was associated with a 16% lower risk for type 2 diabetes (95% CI, 9% - 21%). For replacement with whole grains as a group, diabetes risk was 36% lower (95% CI, 30% - 42%).

"Substitution of whole grains, including brown rice, for white rice may lower risk of type 2 diabetes," the study authors write. "These data support the recommendation that most carbohydrate intake should come from whole grains rather than refined grains to help prevent type 2 diabetes."

Limitations of this study include study populations primarily consisting of working health professionals with European ancestry, measurement error of rice intake assessment related to use of food frequency questionnaires, possible residual confounding, and lack of oral glucose tolerance test data to confirm diabetes diagnoses.

"The current Dietary Guidelines for Americans identifies grains, including rice, as one of the primary sources for carbohydrate intake and recommends that at least half of carbohydrate intake come from whole grains," the study authors conclude. "From a public health point of view, replacing refined grains such as white rice by whole grains, including brown rice, should be recommended to facilitate the prevention of T2D [type 2 diabetes]."

The National Institutes of Health supported this study. Dr. Sun is supported by a postdoctoral fellowship from Unilever Corporate Research.





Why Cycling Is the Best for a Cardio Workout!


Everyone certainly wants a good heart condition in order to work and perform activities as well as possible. Cardiovascular endurance - which refers to the heart – is very good for the entire body. If you really want a strong heart condition, then the cardio exercise is the way to make it happen. Cardio exercise is any activity that increases your heart rate and keeps it raised for a specific period. This endurance exercise is known as aerobic exercise. The types of exercises that related to cardiovascular exercise are things like jogging, fast walking, swimming, and cycling.

The cardio workout will stimulate the heart and lungs. The stimulation is achieved through the proper intensity and continued level of the exercise being conducted. This exercise has lots of good health results like lowering blood pressure, and also it can burn lots of calories to lose weight. Lung capacity also increases, so that breathing becomes deeper and supply more oxygen.

Symptoms of stress and hardening of the arteries (arteriosclerosis) cause harmful on the heart and lead high blood pressure - this will impact in someone having a heart attack or stroke. Cycling regularly can stimulate and improve the performance of the heart, lungs and blood circulation. Riding a bike can be very beneficial for your cardio workouts. You must keep up your pace and keep those pedals moving to get benefit from your riding. Research proves that people who ride bike regularly tend to have less bad cholesterol (LDL) and protected from arterial disease, which is the main factor for stroke.

Health professionals showed that 30 minutes of moderate intensity cycling activity every day is enough to maintain good cardio. In a relaxed condition - four to five liters of blood flow throughout the body every minute. When performing activities such as cycling - it will accelerate blood circulation to supplies oxygen to the entire body, this number up to 20 liters of blood per minute - so that the heart can function optimally as well.

To lose weight with cardio workout, you need to do it for longer periods of time and more frequently to lose weight. It is best to try to decrease your caloric intake and start a cardiovascular exercise program at the same time.

If you are aged over 40 years old, compared with jogging, cycling is a low impact activity with many positive health benefits for cardiovascular systems, whereas jogging has too much impact and hurts the knees and ankles after a while. Lightweight cycling can help relieve arthritis or rheumatoid arthritis by reducing pain and swelling in joints, and the muscles become more flexible and strong.

There are many exercise equipment products on the market today that are designed to enhance the cardio workout. Therefore - selecting exercise equipment - it is important to select equipment that will provide physical exercise, not produce boredom, reduce the risk of injury and be comfortable to use. Such as recumbent exercise bike is especially good for bad knees. For some people, the act of swinging arms while cycling is a "must" - they can choose an exercise bike with swing handle.

There are many health benefits of cycling. It can also have a number of psychological benefits - it can help you feel stronger and more capable, happier, and more energetic.


make exercise a regular part of your life...

If you're new to exercise, it may not cross your mind that working out is something you'll look forward to. During the first few weeks of exercise, your body and mind may rebel against your new workouts and you may wonder if you'll ever get the hang of it.

Like healthy eating, however, exercise actually becomes easier over time and, eventually, you even look forward to it. Here's what can happen when you make exercise a regular part of your life:

You'll start to appreciate your body. It doesn't take much time to see improvements in strength and endurance when you start exercising. As you feel that strength grow, you may get excited about your workouts, wondering how much you'll lift next time or how fast you'll walk or run.
Everything gets easier. Carrying groceries, taking care of kids, going up and down stairs - all of these things get easier and you may even get more done with your new found energy.
Your confidence grows. The more you work your body, the more your body can do and following through on your exercise goals lets you know you can trust yourself. That self-trust is a key ingredient to a healthy life.
You'll try things you never imagined. I've seen my clients go from being couch potatoes to running races, hiking up mountains and just enjoying life more. The stronger you get, the more confidence you'll have to branch out.
You'll be inspired to change other areas of your life. This is exemplified by one of my clients in his 40s. When I met him, he worked up to 16 hours a day. As he started exercising, he looked at other bad habits that affected his energy and stress levels. He cut his hours, hired more people and started to enjoy his family and his life.
Your health improves. Exercise can help with diabetes, heart disease, depression, anxiety and high cholesterol, as well as protect your body from some types of cancer.
Your sex life gets better. Ooh la la! Studies have shown that exercisers have more satisfying sex lives than non-exercisers.
Your children will have a better chance at being healthy. As with healthy eating, being a good role model when it comes to being active gives your kids the know-how to be active themselves.
You'll have more energy. You be more alert, focused and an annoyance to all those people in the office who are dragging towards the end of the day.
What's in store for you, if you keep trying your best, is a better life. It may not seem that way in the beginning, which is one reason many people quit before they experience these changes. Any new lifestyle change can seem overwhelming at first, but there is a secret to staying on track: Take it one day at a time, one healthy choice at a time. Stay with it and you'll finally see the bright side of exercise.


How to Maintain Your Exercise Routine During Ramadhan

How to Maintain Your Exercise Routine During Ramadhan

by dailymuscle on August 6, 2010

The fasting month is a challenging time for many Muslims all over the world - and it is quite common for many to totally abandon exercising altogether. Today I've got someone who has done it successfully and knows exactly what it's like to fast and maintain an exercise routine. And as I'm not a Muslim, today, I'm more than proud to bring you some words of wisdom from none other than the super-awesome Coach Herny from my Body Transformation Camp.

As an instructor, to give you an idea of her workout routine, she's been teaching RPM (spinning) and Les Mills Bodypump classes Monday-Friday evening during the fasting month for over 7 years in a row! So let's get some pointers on how she does it right. Take it away Coach Herny…

Keep Going During Ramadhan

Ok, basically light exercise like Yoga, Pilates, and lighter weights/intensities can be done. Generally, you will want to avoid high-intensity workouts as you will get dehydrated. One really has to drink lots and lots of water, more than usual - at night and also when they do the "sahur" early in the morning at 5am.

Recommended Workout Timing

From experience, the recommended and more realistic time to exercise during Ramadhan is close to the breaking fast time - 6.30pm. I know the last few hours to before breaking fast will be the most challenging, but psychologically you will be able to to workout, really - knowing you will be rewarded with foods and drinks in 40-45 mins time  :-)

Breaking fast would be around 7.15-7.20pm. It would be best to have your own water with you, or some form of recovery drinks/lightly sweetened drinks to help bring your sugar levels up and prevent that "cold sweat" feeling. You don't need something excessively sweet. Eating some dates/something light would help give some instant energy (but not excessively of course, especially for those who want to take the opportunity to lose some weight this fasting month). You can then consume more carbs around 8-9pm when the stomach has settled down - dates, drinks, recover, stretch.

After that, go back and have a more proper/complete meal. With proper nutrition, water and an exercise routine, the fasting month can be a really good time to 'take control' of the body size.

Some people would want to exercise at night after breaking fast, like 9pm, and though that 'sounds good', from my experience in fasting and working out, it just doesn't happened after all that food! Hence why I strongly recommend exercising in the evening just before breaking fast, like mentioned above.

Personally, I'd also advise against intense/heavy morning workouts, except for really light workouts - e.g. Yoga, Pilates, Body Balance classes - but certainly not our Transformation Camp style training in the mornings as you will have "cold sweat" and get dehydrated - sometimes experiencing a high body temperature, bad headache… which can be pretty serious! Many years ago when I first started to teach, I attempted a spinning class during the day… it was no joke. I almost passed out after that - with a serious headache and dizziness. I'll never try that again.

After Ramadhan

Apart from all these extra care of food, workouts and fasting - and getting into shape, you need to watch your food after the fasting is over on Hari Raya…..really!! All those weight loss efforts can go down the drain if you use this time to overeat! The weight will pile up easily within a week with all that rich festival food. You may have lost some 'scale weight' during the fasting month, but it may not entirely be fat loss - but muscle mass too. Thats why you'll need to keep exercising, plus it will be really hard to get back into the momentum after Hari Raya if one were to completely stop during the fasting month. Not good! It's good to have over 90% of our Muslim campers STILL WITH US at the Body Transformation Camp, and we're going to help them build on this habit and to reach their personal best.

Exercise and fitness should be part of our life - no matter where you are or what you do - even if it's while on a holiday or work… schedule your fitness as your lifestyle, and not only when you have the free time.

There are many writeups and stories you will read on exercising during the fasting month, but what I've shared above are from my own experience, which I think is the best, and not just 'theory'!

Comments? We'd love to read them - just leave a note below.

Have a great weekend!
Coach Herny (& The DailyMuscle Blogger)


Ouchhh!!! Saddle Pain???

Three Steps to Saddle Comfort
By Tom Demerly


Saddle discomfort is the most common complaint of all cyclists.

Numb genitals, burning pain in your crotch, bruised buttocks, saddle sores and raw, inflamed skin are some of the common problems cyclists have with their saddles. The problems often get so bad they keep you off the bike- especially for new cyclists. Add to these very real problems a storm of sensation surrounding frightening claims of erectile dysfunction and impotence. No single issue attracts the amount of concern that saddle (dis)comfort does, and no topic seems more immersed in cycling lore and marketing misinformation.

The best solution to saddle comfort is saddle time.
Every cyclist experiences some degree of saddle discomfort. It is an inescapable feature of the sport. Truth be told, the bicycle seat as we know is a bit of a bad idea: It puts weight on parts of the body never intended by nature to support weight. Since the first rider came home with a sore crotch from straddling a saddle there have been ideas for improvement, but few saddle comfort quick fixes yield results.

Especially for new cyclists there are a few key, proven rules to follow on the way to tolerable saddle comfort. In general terms, they can be broken down into three main categories:

  1. Allow adequate time for adaptation to the saddle.
  2. Wear good quality bike shorts, and wear them correctly including chamois cream.
  3. Be certain your bike fits you correctly and your posture is good.

More than anything else, those three steps will help you cope with saddle pain. Saddle pain is created by a conspiracy of three factors:

  1. Heat from trapped air and from friction between skin, shorts and saddle.
  2. Pressure from the weight of the body on the saddle and from road shock.
  3. Moisture from perspiration, even on cool days and especially warm days.

You have to work proactively to get comfortable on a bike seat. There is no short cut.

If you can manage those three factors you will be able to spend more time in the saddle more comfortably. Let's take a detailed look at each of the three factors that can help you be more comfortable in the saddle:

1. Allow adequate time for adaptation to the saddle.

This is the primary problem for new cyclists. They simply are not used to sitting on a bike seat. The crotch and inner buttocks are not acclimated to supporting a significant amount of your body weight. These tissues are generally soft and sensitive. In Europe, the vernacular used to describe the process of acclimation a cyclist goes through is called "getting your seat". This means allowing adequate time for the density and sensitivity of the tissues that contact the saddle to gradually adapt to the load. It does not happen overnight. Cyclists usually start to adapt to sitting on a bike seat between 400 and 600 miles of riding over a period of moderate, consistent rides that may take months. It is always better to do a series of shorter rides than a limited number of long rides. For very new cyclists rides should be under an hour in duration and include all the good habits of saddle comfort such as excellent quality shorts, no underwear and use of chamois lubricant/anti-bacterial cream. There are no short cuts to adaptation or "getting your seat". It simply takes time, and it is usually uncomfortable time at first accompanied by some degree of numbness and pain. Overweight cyclists are particularly susceptible to saddle issues during adaptation and must progress more slowly when adding time and distance to their rides. It simply takes time to get used to sitting on a bike seat.

These shorts are shown worn inside out to show the padding in the front. Consider how you sit on the saddle when buying shorts.

Saddle adaptation can be accelerated with good hygiene habits specific to cycling. Never wear cycling shorts except on the bike. Do not drive to and from events wearing cycling shorts. If you are off the bike, get your shorts off. Wearing shorts for an extended time under street clothes and while driving produces a clammy, moist environment on the skin making it more delicate and susceptible to irritation. Put your shorts on right before you ride and get them off right after- don't stand around in bike shorts before or after your ride.
The use of drying, medicated powder such as St. Luke's Prickly Heat Powder or Gold Bond Medicated Powder inside your underwear while you are off the bike helps adaptation by keeping the skin dry and providing an antiseptic, absorbent environment. Using alcohol wipes or even baby wipes after a ride also helps sooth skin and removes bacteria and moisture through evaporation. St. Luke's Prickly Heat Powder is the best powder I have used but is hard to find in stores. Do a Google search to find on-line drugstores that may stock it. 

Good saddle comfort habits off the bike like using powder to keep skin dry and tough increase saddle comfort.

As a resident athlete at the U.S. Olympic Training Center in Colorado Springs our coaches asked us to sleep with no underwear and a loose T-shirt. This allowed the skin in our crotch to dry out at night. Keeping your saddle area dry and clean off the bike cuts your saddle adaptation time in half and prevents problems.

2. Wear good quality bike shorts, and wear them correctly including chamois cream.

Inexpensive shorts can't match the comfort and features of high quality pro level shorts- especially for beginners.

You rarely see new cyclists with good enough quality shorts. New cyclists need them the most. Many cyclists with saddle discomfort will spend over $100 on a novelty "men's" or "women's" comfort saddle, but won't spend more than $60 on high quality bike shorts. In general, more expensive shorts from $90-239 do feature tangible features and benefits that make them more comfortable. These features usually work better than changing saddles. High quality shorts use more precisely cut patterns for better fit. High end shorts have sophisticated seamless, anti-bacterial moisture wicking pads that help reduce friction but are highly breathable. Many of the new designs fit more precisely since the pad itself is molded from stretch fabrics that fit tightly against the skin and transport moisture effectively away from tender, inflamed tissues. These stretch pad designs move with the cyclist as long as they worn correctly and reduce friction. Once you've used high quality shorts you will understand the benefits- until you do its difficult to appreciate why $150 bike shorts are a good value and mandatory equipment.
Consider the use of bib shorts for long rides. Bib shorts feature a suspender that goes over the shoulders holding the shorts up and keeping the pad in contact with the crotch. It is less convenient to use the bathroom with bib shorts since you wear the bib section under your cycling top but it is well worth the minor inconvenience. Every rider in the Tour de France is wearing bib shorts and many high end cycling shorts are only available as bibs.

Worn inside out, these Louis Garneau shorts feature a molded pad with vents to provide cooling and evaporation. The new generation of pads offer incredible comfort.

Never wear any underwear with bike shorts. They are designed to be worn against the skin for men and women. Underwear traps heat and moisture and adds friction from chafing.

Be certain your bike shorts fit snugly enough. Moisture wicking fabrics and stretch pads are design to be skin tight. Wearing shorts that have a poor cut or are too large creates wrinkles. This creates places for moisture to collect and for friction and chafing to begin. Don't worry about modesty with bike shorts- they need to fit tight. Baggy shorts never work as well as from fitting, stretch fabric shorts.

Cycling shorts used on a bike with aerobars should use a pad that comes up higher in the front. These shorts are shown inside out.

Always use a chamois lubricant with padded bike shorts. Chamois cream is a lotion or cream that is applied either to the pad of the shorts or directly to the skin. This topical treatment reduces friction through lubrication, provides an anti-bacterial environment for the skin and reduces the accumulation of perspiration. Assos Chamois Cream contains witch hazel that helps dry the skin and speed adaptation. It also has an uncanny ability to last for even the longest rides. Assos Cream is used by Tour de France winner Lance Armstrong, an especially strong testimonial considering his long hours in the saddle and his complications from surgery for testicular cancer. Chamois Butter brand chamois cream is a less expensive alternative that has no drying agent but is reasonably persistent and provides good lubrication. For triathletes who need a stickier, tenacious lubricant that won't rinse off in the swim Body Glide is a roll-on lubricant that is thick and provides good lubrication for the minimal padding in triathlon race shorts also intended for running. Even a moderate application of chamois cream greatly improves saddle comfort.

Apply chamois cream directly to the shorts and/or your skin.

Our favorite chamois cream is Assos with witch hazel, but there are many brands and all provide relief from firction and heat.

Be certain your bike fits you correctly and your posture is good.

Bad bike fit and posture are two of the reasons cyclists think they need a new saddle. The truth is, most cyclists would be better served to use the money on a good bike fitting and high quality shorts than a special saddle. In some cases "comfort" oriented saddles can help bridge the gap to more traditional saddle designs for beginning cyclists but good shorts and accurate bike fit and positioning will yield more permanent results. A saddle that is too high or too low or angled incorrectly will contribute to saddle discomfort almost instantly.

Triathletes with aerobars sit differently than road bike riders: They are rotated farther forward on the nose of the saddle.

These draft-legal road style triathletes in an ITU race sit more upright and farther back, changing the dynamics of saddle comfort for them.

Treating the problem with a novelty saddle that has holes in it, "relief" slots and thick gel padding is treating the problem symptomatically. These are temporary fixes that could be better addressed with good shorts, good habits and proper bike fit. Look at the saddles used by racing cyclists and top triathletes: There are no novelty saddles with holes, cut-outs or gel padding. These cyclists have long hours in the saddle, use chamois cream and practice good saddle area hygiene off the bike. They also have good bike fit and position. Cyclists, especially triathletes, often treat saddle discomfort symptomatically by angling the nose of their seat downward. Saddle designers will tell you it is fine to angle a saddle slightly, but much more than a three degree change in saddle angle replaces one problem with another, causing the rider's weight to shift and move placing on the handlebars and/or pedals more than it should be.

Saddle comfort can be moderated with handlebar position. Handlebars that are too far forward or too high can distribute the rider's weight too heavily on the saddle increasing the chances for saddle discomfort. Sometimes the best treatment for saddle discomfort is adjustments elsewhere on the bike. A good bike fitter can get your saddle orientation correct for optimal comfort.

Bike positioning is critical to good saddle comfort.

Unusual saddle designs can be a good tool for getting accustomed to riding or for special problems but aren't the final word in saddle comfort.

Saddle selection is an important factor in saddle comfort. There are very few saddles that work well for large numbers of people and saddle selection is a matter of personal preference. You really have to try a saddle for enough time to tell if will work for you in the long run. This can be an expensive process if you buy several saddles to find one that works for you by trial and error. While saddle choice may seem like the most obvious answer to saddle comfort it is sometimes the least effective. Once you find a saddle that works for you stick with it.

Saddle comfort is like any other fitness activity. You have to work proactively to achieve it. If you manage saddle discomfort correctly you'll be able to spend long hours in the saddle comfortably enough to really enjoy the ride.

Checklist of Good Saddle Habits.

  • Get used to sitting on a bike seat with consistent, short rides over a period of weeks.
  • Always wear form fitting bike shorts, the best you can afford.
  • Be sure your shorts are tight enough with no wrinkles.
  • Never wear any kind of underwear with bike shorts.
  • Try bib style bike shorts for better fit, especially for long rides.
  • Always wash cycling shorts between wearing.
  • Put your shorts on right before you ride and take them off right after. Don't stand around or drive to events in bike shorts.
  • Always use a chamois lubricant cream to increase comfort.
  • Use powder inside your underwear in the saddle area when wearing street clothes to keep your crotch dry and speed acclimation.
  • Be certain your bicycle fit, position and posture are correct.
  • Focus on the fundamentals of saddle comfort instead of giving in to to marketing claims of gimmicky saddles.


Jom Sukan!

So much in life seems inflexible and unchangeable, and part of the joy of running and especially racing is the realization that improvement and progress can be achieved. 

Nancy Anderson, runner 


Rugaya Al Ghasara-Sprinter-Bahrain

Ruqaya Al Ghasara

She was the first Muslim woman from her country ever to take up serious athletics.

In 2004, she became the first Muslim woman from an Arabian country to compete at the Olympic Games and in 2005 she was the first woman to ever win a race at the West Asian Games, when the Doha-hosted competition allowed female competitors for the first time ever. 

But her most treasured first of all came in December last year, when she returned to the Qatari capital for the Asian Games and won the women’s 200m final. The 24-year-old, who also won bronze in the 100m, became one of the icons of the four-yearly multi-sport spectacular, both for her achievements on the track but also for her choice of clothing.


Foot Push-Up Test

Foot Push-Up Test

article from runnersworld.com

Take this simple test to check how well your arches are performing their important functions.

  1. In bare feet, stand facing a kitchen counter.
  2. Place your palms on the counter with slight pressure.
  3. Stand with your back straight, and lift one foot off the floor.
  4. Slowly lift the heel of other foot, placing all of your weight onto the ball of your foot.
  5. Slowly lower your heel back to the floor.
  6. Do 10 foot push-ups. 

Repeat steps 1 - 6 with the other foot.

And now the results...

Did you have problems doing just one push-up?
If you cannot rise up onto the ball of your foot without putting lots of pressure on your hands, leaning over the counter or experiencing pain, your arch may have a mechanical problem. The arch tendon can stretch or rupture, leading to lowering of the arch. A foot and ankle surgeon should be consulted as soon as possible.

Were you able to do all 10 without a problem?
If you can easily rise up onto the ball of your foot, but have difficulty performing all 10 repetitions, you may be suffering from arch fatigue. Exercises focusing on strengthening and stretching leg muscles will help this problem. The foot push-up described above can also be used as an exercise technique.

Did you have pain in your arch during the exercise?
If you can easily rise up onto the ball of your foot but experience pain in your arch, your arch may be inflamed and may have been overworked. Consulting a foot and ankle surgeon for weak and overworked arches is recommended to manage the problem and keep your feet healthy and free of pain.