Category: Passion Blog

Here’s the link to the podcast I’ll be reviewing today: https://podcasts.apple.com/us/podcast/zoe-science-nutrition/id1611216298?i=1000642376769

The paleo diet seeks to model the eating habits of our ancestors, avoiding the consumption of any processed foods that were not hunted or gathered. The potential pitfall of the paleo diet happens when dieters over consume red meats, leading to a surplus of cholesterol and saturated fat. Since one of my previous passion blogs talked about some of the benefits of fat, I thought it would be interesting to gain another perspective.

The paleo diet eliminates dairy, grains, and hard beans, as these products did not exist in the Paleolithic period (which came before the agricultural revolution). The initial attraction of “eating the Stone Age way” was that it could have the same health benefits that our society evolved from. It’s thought that our bodies have not fully adapted to foods that were developed after the Paleolithic period. For example, we are only able to consume dairy because of a genetic mutation that allowed us to become lactose-tolerant. It would make sense that since our modern diet is so heavily comprised of carbs, it would make sense that consuming less carbs (that we only started eating in the last few centuries) could be beneficial.

“Eating like cavemen” therefore consists of vegetables (mostly non-root), meat, and fruits. However, the method of preparing the food is very different. While cavemen hunted natural, grass-fed animals, a Westerner could eat a hamburger without the bun (from farm-raised cows fed soy and corn) and call it paleo. The burger would be markedly less healthier because we raise cows to have a much higher fat content. (Notice the marbling in this image below).

Here is the link to the podcast I’ll be reviewing today: https://podcasts.apple.com/us/podcast/zoe-science-nutrition/id1611216298?i=1000647522869

In a society where overconsumption of energy drinks is becoming the norm (and as a proponent of natural caffeine), I thought it would be nice to reinforce the health benefits of coffee. This podcast episode discusses the previously known benefits of coffee, as well as hidden nutrients like fiber and probiotics that it provides.

While coffee has been known to increase heart rate and blood pressure in the short term (as caffeine is a stimulant), there are many long-term health benefits that research has linked to coffee. These include a reduced risk of heart attacks and heart disease, as temporary stresses on the cardiovascular system can be good in the long term. Additionally, coffee contains microbes and fibers dissolved into the drink, much like the composition of fiber you’d find in spinach.

While this amount of fiber is rather low, it still provides substantial benefit given that the Western Diet is typically low in fiber.  When fibers and microbes are broken down in our gut, they produce chemicals (namely quintic acid) that have been known to increase insulin levels. Formerly known as antioxidants, they have an anti-inflammatory effect that can increase metabolism and reduce blood sugar.

Coffee also contains polyphenols, which are plant-based micronutrients (yes, caffeine can be plant-based!). Upon further research, UCLA Health says that regular consumption of polyphenols protects against Type 2 Diabetes, cardiovascular disease, osteoporosis, neurodegenerative disease, and even certain cancers.

At this point in the podcast, I took it upon myself to research why energy drinks didn’t have these same benefits. As it turns out, while coffee contains naturally derived caffeine, many popular energy drinks like Monster and Redbull contain artificial sources of caffeine. This means that energy drinks lack the micronutrients found in coffee. More importantly, synthetic caffeine metabolizes much differently.

Where coffee is key in providing sustained energy, artificial caffeine is absorbed almost immediately by the body. This can amplify some of the short-term effects of caffeine, causing increased heart rates and blood pressure. I’m sure you’ve seen content on the internet or social media of people ending up in the hospital from overconsumption of energy drinks. According to the Washington Post, in 2011, 20,783 people visited the Emergency Room for caffeine-related problems, 11% of which became hospitalized. I can only imagine how high this number must be now, with the growing popularity of energy drinks and increased marketing toward younger generations.

Based on the nutritional science, it’s clear that naturally-derived caffeine is much better for the body, with its nutrients and metabolism. It’s undeniable that coffee provides better nutritional benefits and healthier energy than any form of unnatural caffeine. When we consume energy drinks, not only do we miss out on fiber and polyphenols, but we can also abuse caffeine by overconsumption. It’s important to remember that caffeine is technically a stimulatory drug. A healthy (natural, if you will) dose of caffeine has demonstrated positive effects, much like any other substance, moderation is key. It is when we consume unnaturally high amounts of caffeine that our body suffers the consequences of overactivity of the cardiovascular system.

Here is a link to the podcast I’ll be reviewing today: https://podcasts.apple.com/us/podcast/zoe-science-nutrition/id1611216298?i=1000638550351

In this episode, ZOE Science and Nutrition pairs up with a professor from Harvard’s School of Public Health to discuss the Western Diet and its impacts on obesity in America. The Western Diet (pictured below), according to Professor Willett, Westerners get about 50% of their calories from carbohydrates, and 80% of those carbohydrates are unhealthy (starches and sugars). Accordingly, we don’t have enough fruits, vegetables, and healthy proteins in our diets. Paired with this poor diet often come unhealthy lifestyles with smoking and a lack of exercise. The Western Diet and lifestyle, specifically the consumption of unhealthy trans fats, contribute significantly to heart disease, high blood pressure, and even fertility issues (Willett, 10:15).

https://www.granitepeaksgi.com/wp-content/uploads/WesternDiet.jpg

But, as I discussed in my last passion blog, fats aren’t the only contributors to disease. Looking into unhealthy carbohydrates, specifically refined starches (white flour, white rice, potatoes, etc.) are almost hidden killers. Looking into American’s awareness of unhealthy carbs, almost everyone knows that soda and sugars aren’t good for you, but not as many consider the impacts of white rice and flour (seemingly healthier foods). In fact, white rice and flour have been stripped of roughly 2/3 of their fibrous nutrients (you may notice an outer covering or crunchier texture in brown rice–this has been removed in white rice and flour) in order to make them more satisfying to consumers. Additionally, because carbs are typically ground up into starchy materials, our body metabolizes the sugar almost immediately, creating large spikes into a large rise in blood sugar, demanding a large surge of insulin. When that insulin is overactive, we often become hungry fairly quickly afterwards.

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Alternatively, consuming fiber-rich, denser whole grains results in a longer period of digesting and metabolizing these grains. Thus, despite carbs initially being marketed as healthier than fats, the majority of them can have even worse, immediate effects on our health. A huge civic issue that arises here is because the Western Diet has facilitated the consumption of refined grains, it takes a lot of effort to ignore what’s being offered in the media and grocery stores and instead opt for healthy grains.

Here is a link to the podcast I’ll be reviewing today: https://podcasts.apple.com/us/podcast/zoe-science-nutrition/id1611216298?i=1000642772926

The Mediterranean Diet:

The Mediterranean Diet, as it is native to European and North African countries, has a variety of forms. However, the key tenets of this diet are to reduce red meat and dairy consumption, instead focusing on vegetables, beans, and fish, as well as using olive oil instead of butter. Scientists and dieticians refer to it as a lifestyle, recognizing that those native to the Mediterranean not only practice this diet but a lifestyle centered on walking, keeping life simple, and prioritizing human connections. Additionally, it has lots of cultural components to it. (A plant-based diet sounds much nicer when you think about the beautiful countries that it originates from). Because the Mediterranean diet is easier to maintain, it can be better attributed to long-term health benefits. What’s striking about this diet is that it’s actually pretty high in fat. Healthy fats, that is, such as nuts, olive oil, and avocadoes.

Compared to the Western diet, the Mediterranean Diet places emphasis on whole, non-processed foods, as food production in those countries aimed at making whole grain, fresh products, as opposed to processed items with longer shelf-lives. This goes back to the lifestyle aspect of the diet, where Mediterraneans shopped in markets (perhaps on the daily) for fresh ingredients for their meals.

Scientific Research and Civic Impacts:

In terms of research, the Mediterranean Diet has been studied extensively, especially compared to other aspects of nutrition. It is a much more realistic diet because it doesn’t cut out food groups or emphasize calorie counts. Typically, the U.S. gets 40% of its calories from refined sugars and carbohydrates (Gardner, C.). These simple carbohydrates can quickly enter the bloodstream, contributing to plaque build-up and hardening of the arteries, contrary to this occurring from fats. I think this message not only has defined the health of Western nations but is extremely ignored. While we praise ourselves when trying to avoid fats, we end up consuming excess carbohydrates without thought. Viewing this podcast and opening my eyes to more current nutrition research has uncovered that while healthy fats are great for the body, carbohydrates remain a silent killer. This brings up a huge point in Western food marketing that companies often use the term “low fat” as a big selling point but fail to disclose the added carbs and chemicals that they’ve included, and the reason that they’re so successful is that Americans have been so conditioned that fat and only fat is so terrible for us.

Another interesting statement that I picked up on was about a more negative aspect of the Mediterranean diet. That being, because the diet has no little guidelines, it can be difficult to interpret what kinds of meals count as part of this diet. However, by implementing more of the main goals of the diet like balance and whole ingredients, (and even just thinking about what you’re putting into your body in general), you can make healthy changes!

Since I had such a fun time writing my last passion blog and reminiscing on my years playing tennis, I thought it could be a nice idea to dive deeper into tennis and talk about some specific exercises that I completed. My training consisted of working out both on and off the court with the following: agility training, cardio, strength, and flexibility training.

Agility training is probably one of the most unique aspects of being a tennis player, and it is something that I’ve worked on from around 5th or 6th grade all the way into last summer when I coached tennis. The majority of this training was completed “with an agility ladder”, pictured below.

How many of you have a beloved sport that you played during your childhood? For me, the answer is tennis, a sport that’s been a part of my life for 13 years. Not only is it a great source of exercise for all ages, but it can also be an extremely valuable activity. In this blog, I wanted to reflect on how tennis has played a role in my life and what physical benefits it has given me.

I began playing tennis when I was 5 years old. Since both of my parents played tennis sporadically throughout their lives, they thought it would be a good idea to put me in lessons at an early age. Throughout my time in elementary school, I experimented with several different sports, though tennis stuck with me along the way. I would say by the time I was about 10 or 11, I considered tennis my favorite sport. From that point onward, I began enrolling in more private lessons, group clinics, and even tournaments. However, what I soon realized was that without true passion for the sport, I wouldn’t be able to move forward.

I remember hating exercising in my lessons and feeling like just giving up whenever I played. Has anyone else felt the same way? Even my parents told me that at the time, they just came to terms with the fact that I wasn’t a very athletic kid. Nevertheless, when I gave up on myself, my coach never gave up on me. Every week, no matter how much I resisted, my coach would make me run, complete agility drills, and work on my technique. While it seemed like torture at the time, I’m forever grateful that we endured together. The years during late elementary school and middle school were pivotal for me. Tennis taught me how to practice true hard work and dedication; so much more than hitting a ball over a net.

As I continued to grow as an athlete and person, I was super excited to try out for the tennis team in high school. I was pleased to find that I was a better player than I initially expected, having the opportunity to try out for the varsity team. While I unfortunately didn’t make the varsity team as a freshman, I earned a good spot on the JV team. It was disappointing at the time, but it forced me to come to terms with the fact that I was still growing and improving. The goal of making the varsity team pushed me to vigorously train–not just on the court, but at home. I planned my own workout routines, attended several practice sessions a week, and learned to balance this with my school schedule. I really think that that time in my life forever shaped me as a person. Looking back, all of my knowledge on health and fitness emerged during that time in my life, things that I still rely on now. I eventually did make the varsity team, but I am proud to say that my work didn’t end there. During my last three years of high school, I worked my way toward the top of the team, becoming a captain, having the opportunity to compete in state championships, and most of all, being able to mentor and train my teammates, something I never would’ve imagined as an 11-year-old girl that “hated running”.

If you’re looking for a lower-impact strength workout, barre is the workout for you! I’ve done Barre workouts several times, including a class on campus, and it always leaves me feeling super energized! Barre is a full-body workout designed to target very specific muscle groups through repetitive movements. Similar to yogalates, it often involves the usage of dance or yoga positions to work various muscles with its movements.

In the most recent barre class that I completed, we also used equipment like resistance bands, light weights, and yoga balls. We then completed several circuits working our lower body, upper body, and core. I would estimate that the circuits lasted for at least 7-10 minutes with a few amount of exercises, really making you “feel the burn”! We began with a short warmup that quickly transitioned into a lower body circuit, where we practiced different forms of squats and leg raises. What really distinguishes barre (as I alluded to in its definition) from other workouts is the pulsing movements associated with different exercises. For example, when we did squats with a resistance band, we started with regular squats but transitioned straight into squat pulses, repeating this sequence a few times. The idea of working your muscles with both typical movements and also the more functional movements of the pulses, (not to mention no breaks in between) was a really efficient way to train, and it left me feeling very accomplished!

This was also the case with our upper body circuit, where we completed several arm movements with the weights. From overhead presses and typical bicep curls to more unique pulse movements and abductions, we exercised our arms for what felt like 5 straight minutes! Another thing that I noticed about the workout was that it managed to target functional muscle groups that we don’t often exercise in typical workouts. For example, in one circuit we completed various lateral leg raises while lying on our sides, which really worked the muscles on the the very sides of our hips, something that I hadn’t really experienced before. While it really burned in the moment, I can definitely feel a difference in my hips. I normally get tightened muscles by the hips as I don’t normally work those joints beyond walking, so this exercise almost functioned as a stretch to loosen those muscles.

Now for some health benefits of performing Barre:

1. Improved Balance: Because barre often uses unilateral (exercises working one side of the body), it takes a lot of effort to remain balanced. I would also argue that this adds to your workout because you may perform 3 exercises on your right leg and then do those same exercises on your left leg while still using your right leg to balance.
2. Low Impact Strength: Because Barre doesn’t use heavy weights, it doesn’t put as much strain on your joints. Instead, it uses more empowering movements that arguably strengthen your joints without as much pain involved.
3. Increased Flexibility and Range of Motion: As I mentioned previously, because barre works unconventional muscles in repetitive movements, it can improve the range of motion in your joints and make you more flexible.

Overall, I highly, highly recommend this workout if you want to really work your whole body in more of a relaxed, low-impact way!

I completed a dance class with the organization Vole several weeks ago, but it was so impactful that I’m now considering joining one of the dance clubs here at Penn State. This workout was a really great form of cardio and strength in a super social environment. For about 1 hour, instructors from Vole taught us various upbeat dance moves, culminating in a full routine at the end of the class, which was super rewarding.

We started with a very vigorous warm-up. I know that I’ve mentioned exercise warm-ups within my past few blogs, but this one was the most intense, as it was rooted entirely in cardio. While it was difficult to keep up with at first, I really enjoyed that all of the jumping and exercises that we completed were to the beat of the music playing, which of course continued throughout the class.

After a warm-up lasting about one song length, we began learning our routine to “International Love” by Pitbull. I really appreciated the mode of instruction that the dancers used: they split up the major routine into about 15-second blocks. To learn each block they went through the same process of demonstrating the dance moves, allowing us to practice them several times, and then making sure that we could perform those movess to the tempo of the song. As we progressed through the song, we were able to repeat the dances from the top, making sure that we actually understood the routine by the end of the song.

This was definitely a very successful teaching method, as I (and many friends in the class) were complete beginners who could never imagine completing a real hip hop dance routine. Nevertheless, the whole group succeeded in performing the routine, which really empowered me and prompted me to consider joining a club dance group here.

As I consider this prospect, I wanted to look at how dancing is not only fun but beneficial to our health. Here are some positive health outcomes from practicing dance:

1. Increased cardiac/aerobic fitness: Like any other form of cardio, the more you practice it, the stronger your heart and lungs will become. What is unique to dancing, however, is that it’s a form of high intensity interval training, meaning that the nature of dancing requires you to exert yourself at varying levels of intensity for long periods of time, making it especially beneficial to your heart health.
2. Improved balance, flexibility, and coordination: Because dancing demands coordination of the entire body with never-ending combinations/variations of moves, it is one of the best forms of exercise for improving your balance and coordination.
3. Improved confidence: as dance is rooted in performing in front of others, working to successfully complete a dance routine not only boosts your self esteem but also improves your fitness along the way. For similar reasons, learning to dance under the instruction of other people can also help to improve your social skills.