Alternate Day Fasting Diet

A woman has stepped on a bathroom scale. Photo Credit ayaka_photo/iStock/Getty Images

The alternate day fasting diet, also known as alternate day dieting, is a weight-loss plan that has been popular for several decades and involves alternating days of extreme calorie restriction with days of eating normally. The diet is based on a large body of research that indicates intermittent fasting might contribute to long-term weight loss, a decreased risk of diabetes, lower blood pressure, lower cholesterol levels and an increased lifespan. While the alternate day fasting diet has many advantages, there are a number of disadvantages that can make it an unsuccessful weight-loss choice.

Background

According to the Weightlossresources.co.uk site, the idea that periodic calorie restriction leads to improved health, weight loss and a longer lifespan has been around since the 1930s, when research with calorie-restricted mice was conducted with similar results. Since then, a variety of diet books featuring the concept of alternate day fasting as basic precept have become popular, including "The Longevity Diet" by Brian Delaney and Lisa Walford and 'The Alternate Day Diet" by Drs. James Johnson and Donald Laub.

Aspects

According to Diet Spotlight, there are two main ways to follow an alternate day fasting diet. The first is to alternate days of complete fasting -- eating no foods whatsoever, consuming only tea, coffee, water and chewing sugar-free gum -- with eating normally. The second is to alternate days of drastically reduced calorie intake with days of eating a normal diet. If you choose to follow the second option, you should aim to consume one-fifth of your normal caloric intake on fasting days, which works out to about 400 calories for women and 500 calories for men. If these restrictions are too difficult, you can try increasing your caloric intake to 700 calories if you are a woman and to 875 calories if you are a man. When based on a 2,000-calorie daily diet for women and a 2,500-calorie daily diet for men, this is approximately 25 percent to 35 percent of the normal intake.

Research

"Elle" magazine's online site reports that a study at the Louisiana-based Pennington Biomedical Research Center conducted in 2005 showed that participants lost about 4 percent of their body fat and 2.5 percent of their total weight after only three weeks fon an alternate day fasting diet. "Elle" also reports that researchers from the National Institute of Aging theorized in 2003 that intermittent fasting helped trigger the SIRT1 gene, a gene thought to both stimulate cells to release fat for use as an energy source and to deactivate the genes responsible for promoting fat storage. Other research conducted by Krista Varady at the University of California at Berkeley indicate that this type of on-one-day, off-the-next-day diet can protect against diabetes and excessive weight gain.

Advantages

Diet Spotlight reports that following the alternate day fasting diet has the potential of helping you lose weight, lengthening your lifespan and decreasing both your blood pressure and overall circulating cholesterol level. Research indicates that the program also might help decrease the risk of developing certain types of cancers. According to nutrition expert Krista Varady, the diet plan also has a psychological advantage: People tend to stick to the diet better since, even when they become hungry on fasting days, they know they have a free day to look forward to.

Disadvantages

James Hill, the director of the University of Colorado's Center for Human Nutrition, told "Elle" that he did not believe an alternate day fasting diet was a successful strategy for long-term weight loss. According to Hill, "Once people return to eating normally, they'll regain the weight." Much of the research on the benefits of intermittent fasting has focused on the results in mice -- few studies support the claims of longevity and better health in humans following the program. In addition, people following the diet in research studies reported feeling extremely cranky and irritable on fasting days.

www.livestrong.com

Massage to Help With Hip Rotation

A woman is receiving a hip massage. Photo Credit omgimages/iStock/Getty Images

Tight hip rotators can place unnecessary stress on the joint between your pelvis and sacrum known as the sacroiliac joint. Over time, this stress can adversely affect your spine, causing back pain and spine problems. Keeping your hip rotators flexible supports your spine and helps prevent injuries. Massaging the muscles involved in hip rotation can help reduce tightness. You can visit a professional massage therapist or perform self-massage techniques.

Background

Your hips possess four groups of hip joint muscles that work together to allow hip movement -- gluteal, lateral, abductor and iliopsoas. The muscles involved in hip rotation are known as the lateral rotators, or the "deep six." These six muscles are situated deep within your buttocks, known as the gluteus maximus, and allow for external and internal hip rotation. Massaging the deep six is a good way to loosen your hip rotators.

Forearm Massage

Some massage therapists prefer to use the forearm technique to massage the hip rotators. Forearm massage is a good method for hip rotators because they are located deep in the glutes, holistic health practitioner Shari Auth says. Your massage therapist will use her forearm to work deep into the hip rotators, releasing energy in all directions. If you are particularly tight, you might experience discomfort, which should subside as the massage continues. Tell your therapist if you experience sharp or shooting pain.

Foam Roller

Using a foam roller to massage your hip rotators is a safe and easy technique, according to Dr. Karl Knopf, author of "Healthy Hips Handbook." This technique is performed by sitting on the foam roller with one leg bent and one leg straight. You will need to lift the straight leg about 2 inches from the floor. Place your hand behind you for balance and then glide forward and backward on the foam roller. You will feel the roller working your hip rotators, but ease up if it becomes particularly painful.

Tennis Ball

The tennis ball technique is another good method of massaging your hip rotators. This method might cause minor pain initially. However, the pain typically subsides within 30 seconds, author Knopf says. It's best to perform this technique on a hard surface, such as the floor. During this exercise, you lies down and places a tennis ball underneath yourself in the middle of your hip bone. Bend and hold one knee while keeping the other leg straight, and use the other arm for balance. Once you feel steady, rock slowly from left to right. This helps relieve tightness and release tension in your hip rotators.

www.livestrong.com

Facile and scalable preparation of highly wear-resistance superhydrophobic surface on wood substrates using silica nanoparticles modified by VTES

Published Date
15 November 2016, Vol.386:115–124, doi:10.1016/j.apsusc.2016.06.004

Title 
Facile and scalable preparation of highly wear-resistance superhydrophobic surface on wood substrates using silica nanoparticles modified by VTES

• Author 

• Shanshan Jia ^a
• Ming Liu ^a
• Yiqiang Wu ^a,b,,
• Sha Luo ^a
• Yan Qing ^a,b,,
• Haibo Chen ^a

• aCollege of Materials Science and Engineering, Central South University of Forestry and Technology, Changsha 410004, China
• bHunan Provincial Collaborative Innovation Center for High-efficiency Utilization of Wood and Bamboo Resources, Central South University of Forestry and Technology, Changsha 410004, China

Received 27 March 2016. Revised 31 May 2016. Accepted 2 June 2016. Available online 3 June 2016.

Highlights

• •
  Superhydrophobic surface on wood substrates was efficiently fabricated using nanoparticles modified by VTES.
• •
  The superhydrophobic surface exhibited a CA of 154° and a SAclose to 0°.
• •
  The superhydrophobic surface showed a durable and robust wear-resistance performance.

Abstract

In this study, an efficient, facile method has been developed for fabricating superhydrophobic surfaces on wood substrates using silica nanoparticles modified by VTES. The as-prepared superhydrophobic wood surface had a water contact angle of 154° and water slide angle close to 0°. Simultaneously, this superhydrophobic wood showed highly durable and robust wear resistance when having undergone a long period of sandpaper abrasion or being scratched by a knife. Even under extreme conditions of boiling water, the superhydrophobicity of the as-prepared wood composite was preserved. Characterizations by scanning electron microscopy, energy-dispersive X-ray spectroscopy, and Fourier transform infrared spectroscopy showed that a typical and tough hierarchical micro/nanostructure was created on the wood substrate and vinyltriethoxysilane contributed to preventing the agglomeration of silica nanoparticles and serving as low-surface-free-energy substances. This superhydrophobic wood was easy to fabricate, mechanically resistant and exhibited long-term stability. Therefore, it is considered to be of significant importance in the industrial production of functional wood, especially for outdoor applications.

Graphical abstract

Highly wear-resistance superhydrophobic surface on wood substrates was fabricated using silica nanoparticles modified by VTES.

Keywords

• Superhydrophobic surface
• Wood substrates
• Wear resistance
• Durability

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 Table 1

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 Table 3

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• ⁎ 
  Corresponding authors at: College of Materials Science and Engineering, Central South University of Forestry and Technology, Changsha 410004, China

For further details log on website :

http://www.sciencedirect.com/science/article/pii/S0169433216312223

Direct chemical characterization of natural wood resins by temperature-resolved and space-resolved Fourier transform infrared spectroscopy

Published Date
5 July 2016, Vol.1115:55–62, doi:10.1016/j.molstruc.2016.02.079

Title 
Direct chemical characterization of natural wood resins by temperature-resolved and space-resolved Fourier transform infrared spectroscopy

• Author 

• Jian-bo Chen
• Qun Zhou
• Su-qin Sun ^,

• Key Laboratory of Bioorganic Phosphorus Chemistry & Chemical Biology (Ministry of Education), Department of Chemistry, Tsinghua University, Beijing 100084, China

Received 10 December 2015. Revised 22 February 2016. Accepted 22 February 2016. Available online 27 February 2016.

Highlights

• •
  Multiple FT-IR methods are proposed for the direct characterization of wood resins.
• •
  Temperature-resolved FT-IR can interpret the compounds of wood resin exudates.
• •
  FT-IR spectroscopic imaging can resolve the compounds of resin-containing woods.
• •
  FT-IR can be a useful tool for the research and quality control of wood resins.

Abstract

Wood resins are valuable natural products with wide utilizations. Either in the form of resin exudates or in the form of resin-containing woods, natural wood resins are usually complex mixtures consisting of various compounds. Therefore, effective chemical characterization methods are necessary for the research and quality control of natural wood resins. No need for separation or labeling, wood resin samples can be measured directly by Fourier transform infrared (FT-IR) spectroscopy, which reduces the testing costs and avoids the possible distortions caused by the pretreatments. However, the absorption bands of various compositions in the resin sample are assembled in a single spectrum by the separation-free measurement, which makes it difficult to identify the compounds of interest and decreases the limits of detection. In this research, the temperature-resolved and space-resolved FT-IR techniques are proposed to resolve the overlapped signals for the direct, selective, and sensitive characterization of natural wood resins. For resin exudates, the temperature-resolved FT-IR spectroscopy and two-dimensional correlation analysis can resolve the absorption bands of different compounds according to their responses to the thermal perturbations. For resin-containing woods, the FT-IR microspectroscopic imaging and principal component analysis can resolve the absorption bands of different compounds according to their positions. The study of six kinds of wood resins proves the feasibility of temperature-resolved and space-resolved FT-IR techniques for the direct, selective, and sensitive chemical characterization of natural wood resins.

Graphical abstract

Keywords

• Wood resin
• FT-IR spectroscopy
• ATR microspectroscopic imaging
• Two-dimensional correlation analysis
• Principal component analysis

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Fig. 1.

 Table 1

Table 1.

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Fig. 3.

Fig. 4.

Fig. 5.

• ∗ 
  Corresponding author.

For further details log on website :
http://www.sciencedirect.com/science/article/pii/S0022286016301740

Properties of furfurylated wood

DOI:

10.1080/0282758041001915

Author 

Stig Lande^ab, Mats Westin^c & Marc Schneider^d

pages 22-30

Publishing models and article dates explained

• Published online: 06 Oct 2011

Abstract

The first processes of wood modification with furfuryl alcohol (FA) (furfurylation) were developed several decades ago. FA is a renewable chemical, produced from hydrolysed biomass waste. Over the past decade modernized processes for furfurylation of wood have been developed. This study presents decay properties of furfurylated wood. Laboratory methods and field tests were performed on fungi, termite and marine borer attack. Tests on physical and mechanical properties are also presented. The properties of furfurylated wood depend on the retention of grafted/polymerized poly-FA in the wood. At high modification levels (high retention of poly-FA) the enhancement of a wide variety of properties is achieved: an exceptional increase in hardness, exceptional resistance to microbial decay and insect attack, increase in modulus of rupture (MOR) and modulus of elasticity, and high dimensional stability. At lower modification levels property enhancements also occur. Notable are resistance to microbial decay and insect attack, and relatively high dimensional stability.

For further details log on website :
http://www.tandfonline.com/doi/full/10.1080/0282758041001915

Fire performance characteristics of acetylated ash (Fraxinus excelsior L.) wood

Title
Fire performance characteristics of acetylated ash (Fraxinus excelsior L.) wood

DOI:

10.1080/17480270903315580

Author 

Andris Morozovs^a* & Edgars Bukšāns^b

pages 76-79

Publishing models and article dates explained

• Received: 26 Aug 2009
• Published online: 29 Oct 2009

Abstract

Wood acetylation with acetic anhydride is used to reduce swelling and shrinkage in changing humidity as well as to protect against biological deterioration in an environmentally acceptable manner. Changes in the chemical composition of wood will influence its fire performance. The objective of this investigation was to estimate the influence of wood acetylation on the reaction of wood to fire. Acetylated and untreated ash wood parquet boards conditioned according to EN 13238:2002 were tested for their reaction to fire on flooring radiant panel equipment and on a cone calorimeter according to EN ISO 9239-1:2002 and ISO 5660-1:2002. Acetylation diminished the performance of the wood on reaction to fire compared with untreated wood. It was supposed that acetylation decreased critical heat flux at extinguishment by acetic acid split off in pyrolysis conditions. Burning of acetylated wood produced less smoke than natural wood. In conditions of more intense radiant heat flux the difference in smoke production between acetylated and unmodified wood was less pronounced.


For further details log on website :
http://www.tandfonline.com/doi/full/10.1080/17480270903315580

Cardio 101: How To Start Running

Learning to run can feel like an uphill battle, but the right approach can help you conquer the climb. Photo Credit Bogdanhoda/iStock/Getty Images

Overview

You think running is straightforward. Just put one foot in front of the other, then repeat quickly -- right? Not so fast. As anyone who’s laced up can attest, running is simple only until you actually start doing it. Once you hit the road or hop on a treadmill, questions begin to pop up: How long should I go? Is walking OK? Am I even wearing the right shoes? 

The answers matter. Running torches calories, strengthens your heart and lungs, and releases feel-good endorphins. But it can also take a toll on your body and lead to injury if you don’t follow the rules. Here’s the right way to get started.

Patience is a new runner’s best trait.

- Andrew Kastor, head coach of the High Sierra Striders in Mammoth Lakes, California

First Steps

If you’ve never run before, don’t worry, because the best way to begin running is to walk. “Walking strengthens the muscles and tendons so your body can handle running’s impact,” said Andrew Kastor, head coach of the High Sierra Striders in Mammoth Lakes, California.

Don’t rush this adjustment phase. One of the biggest mistakes new runners make is thinking that all cardio is the same, and if you’ve strengthened your heart and lungs with one activity, you’ll be fit enough to jump right in to another. 

Unfortunately, your body doesn’t work that way. Even if you’re a pro on the bike or have logged long hours on the elliptical, you should still ease into running. “You need to give your joints and ligaments time to catch up to your heart and lungs or you risk injury,” said Kastor.

Your best bet is to gradually build up to 30 minutes of brisk walking two to four times a week. Regardless of your starting point, you should be able to reach this goal in two weeks. Then you can try “run-walking,” where you alternate between five minutes of running and one minute of walking. Keep up that cycle for 30 minutes, and perform the workout up to four times a week for three weeks. 

If you’re feeling good by the last week, bump up the run segment to nine minutes. You can keep the one-minute walk break indefinitely (many runners do), or shift to 30 minutes of continuous running.

Going Farther

Some runners obsess over distance and brag about how many miles they cover. But if you want to build endurance, it’s actually easier to work with time. Generally speaking, you can safely increase your total running time by 10 minutes each week -- divided across all of your workouts or added on to one long weekend run. 

Another way to make sure you’re not running too much too soon is to use the 10 percent rule. Multiply your total weekly running time by .10 to determine how many additional minutes you can add the next week. So if you’re running 30 minutes three times a week and logging 45 minutes on the weekend (a total of 135 minutes), you can increase your exercise time by 13 to 14 minutes total the following week. 

Ramping up the time or your speed too quickly can lead to frustration, bruised egos or worse, injury, so keep these runs at an easy, conversational pace. Faster running puts added stress on the musculoskeletal system (your ligaments, tendons and other connective tissue), so you want to develop endurance before you work on your speed. Building up slowly at a manageable pace allows your body to acclimate to the activity. “Patience is a new runner’s best trait,” said Kastor.

Form Matters

Your running form is like your fingerprint: It’s going to be different from everyone else’s. But even though each person’s running style is unique, there are general rules that most experts agree on. They can be summed up by two simple cues: run tall, run relaxed. 

Running with good posture puts less stress and impact on the joints, which reduces injury risk and increases efficiency, meaning you can run longer with less exertion. While running, keep your chest up and your shoulders down. Your feet should land underneath your hips, positioning your body in a straight line from your head to your toes. Avoid leaning forward from the waist, which can tax the lower back. 

Keep your hand unclenched to prevent unnecessary tension. Because running is forward motion, if your arms swing across your body, energy is wasted; so tuck your elbows into your waist and your arms will naturally move forward and back. Finally, listen for the sound of your footfalls; if they register heavy, try landing more softly.

Sticking With It

After you become comfortable running, you’ll want to find new ways to keep your workouts fresh and interesting. Try exploring new routes (locate one near you at livestrong.com/loops), climbing hills (a 4 percent incline on the treadmill works, too) or interspersing short bursts of faster running into your 30-minute routine. 

Joining a running group is also a strong motivator -- one that comes with huge side benefits. You’ll have other runners to commiserate and celebrate with, no shortage of training advice, and people available to answer questions you might otherwise be afraid to ask (“What do I do if my nipples bleed?”). They’ll also have the skinny on local races. Find a group at rrca.org, search meetup.com or ask at your local running shoe store.

Whether you’re running in a pack or on your own, be sure to take care of your body after your runs. Some new runners stretch their hamstrings then call it day. This is a mistake, says Kastor. Our quads and hip flexors -- the muscles along the front of the hip -- tend to be tight as well, especially for those of us who spend most of our nonrunning hours sitting at work. Keep those muscles loose, and you’ll run more efficiently and more comfortably.

Essential Gear

Running in your cross-trainers is like pounding in a nail with a screwdriver: You’ll probably get the job done, but there’s a much better tool available. Running shoes are specifically designed to handle the impact forces produced when you run. What type of shoe is right for you will depend on various factors, including your body weight, how often you run and the height of your arch. 

New runners should head to a specialty running store and ask the staff for an evaluation. An experienced shoe salesperson will evaluate your needs and make footwear recommendations for you. The best shoe is the one that fits well and feels good.

www.livestrong.com