Thule T2 Pro XT Platform Bike Rack: Hitch Up and Roll Out

Experienced by Kimatni D. Rawlins

Biking, especially MTBing, is a special activity and fitness regimen of the Fit Fathers staff so it is no wonder that we spent almost every weekend this summer on single tracks. Now that an East Coast autumn is upon us there is probably no place more special than in the woods ripping trails while absorbing pure air and observing Mother Nature’s picturesque panoramas at high speeds. Refreshing, tranquilizing, and energizing is the equation I am always looking for when it’s time to hitch up and roll out. But of course you need a trusted rack to transport your precious cargo from A to B which in our case came in the form of the Thule T2 Pro XT premium, platform hitch bike rack. [Read more…]

Children’s National 5th Race for Every Child

The fifth annual 5K run/walk and Kids’ Dash will take place on Saturday, October 21, at Freedom Plaza in downtown Washington, DC. The Race for Every Child is one of the largest community events focused on children’s health in the Washington region. Proceeds will help save lives and build strong, healthy futures for children by supporting innovative therapies, research, wellness and education programs, and family support services. This year’s fundraising goal is 1.5 million! [Read more…]

The Science of Plant-Based Nutrition and Health

Nearly Half of Deaths from Heart Disease, Stroke, Obesity, and Type 2 Diabetes May Be Prevented with Improved Nutrition, According to a New Review Published in Nutrients

Plant-based eating patterns continue to soar in popularity and a group of nutrition researchers outline the science behind this sustainable trend in a review paper, entitled “Cardiometabolic benefits of plant-based diets,” which appears as an online advance in the Aug. 9, 2017, edition of Nutrients.  The review will publish in a future special edition, entitled “The Science of Vegetarian Nutrition and Health.”

The review outlines how a plant-based diet, which is naturally low in calories, saturated fat, and cholesterol, and rich in nutrients, like fiber and antioxidants, could  be one tool, in addition to adopting a healthful lifestyle, used to improve nutrition intake and reduce the risk of heart disease, stroke, obesity, and type 2 diabetes.

The authors, Hana Kahleova, M.D., Ph.D., Susan Levin, M.S., R.D., C.S.S.D., and Neal Barnard, M.D., F.A.C.C., analyzed clinical research studies and reviews published until May 2017. Their research finds a plant-based diet, built around vegetables, fruits, whole grains, and legumes, can improve nutrient intake and help manage body weight and glycemic control, improve cholesterol, lower blood pressure, and reverse atherosclerosis, or the narrowing of the arteries caused by the accumulation of arterial plaque.

“The future of health care starts on our plates,” says Dr. Kahleova, the lead study author and the director of clinical research at the nonprofit Physicians Committee. “The science clearly shows food is medicine, which is a powerful message for physicians to pass on to their patients and for policymakers to consider as they propose modifications for health care reform and discuss potential amendment to the 2018 Farm Bill.”

To understand the health benefits of a plant-based diet, the researchers analyze its structure:

Fiber

Fiber contributes to bulk in the diet without adding digestible calories, thus leading to satiety and weight loss. Additionally, soluble fiber binds with bile acids in the small intestines, which helps reduce cholesterol and stabilize blood sugar.

Plant-Based Rx: Aim to eat at least 35 grams of dietary fiber a day. The average American consumes 16 grams of dietary fiber each day.

Fats

Plant-based diets are lower in saturated fat and dietary cholesterol. Replacing saturated fats with polyunsaturated and monounsaturated fats can decrease insulin resistance, a risk factor for metabolic syndrome and type 2 diabetes.

Plant-Based Rx: Swap meat and dairy products, oils, and high-fat processed foods for smaller portions of plant staples, like a few avocado slices or a small handful of nuts and seeds, which are rich in polyunsaturated and monounsaturated fats.

Plant Protein

Vegetable proteins reduce the concentrations of blood lipids, reduce the risk of obesity and cardiovascular disease, and may have anti-inflammatory and anti-cancer effects.

Plant-Based Rx: Legumes, or lentils, beans, and peas, are naturally rich in protein and fiber. Try topping leafy green salads with lentils, black beans, edamame, or chickpeas.

Plant Sterols 

Plant sterols that have a structure similar to that of cholesterol reduce cardiovascular disease risk and mortality, have anti-inflammatory effects, and positively affect coagulation, platelet function and endothelial function, which helps reduce blood clots, increases blood flow, and stabilizes glycemic control in patients with type 2 diabetes.

Plant-Based Rx: Consume a high intake of antioxidants and micronutrients, including plant sterols, from whole plant foods, like vegetables, fruits, grains, nuts, beans, and seeds. A plant-based diet supports cardio-metabolic benefits through several independent mechanisms. The synergistic effect of whole plant foods may be greater than a mere additional effect of eating isolated nutrients.

“To make significant health changes, we have to make significant diet changes,” concludes Dr. Kahleova. “A colorful plant-based diet works well for anyone, whether you’re an athlete looking to boost energy, performance, and recovery by enabling a higher efficiency of blood flow, which equates to oxygen conversion, or if you’re a physician who wants to help patients lose extra weight, lower blood pressure, and improve their cholesterol.”

Dr. Kahleova and the study authors recommend using a plant-based diet as an effective tool to treat and prevent cardiometaoblic disease, which they would like to see promoted through future dietary guidelines and nutrition policy recommendations.

For more information about plant-based eating patterns, visit NutritionMD.org.

Founded in 1985, the Physicians Committee for Responsible Medicine is a nonprofit health organization that promotes preventive medicine, conducts clinical research, and encourages higher standards for ethics and effectiveness in research and medical training.

2018 Volvo XC60 T8 E-AWD Inscription: Safety, Technology & Electrification

Experienced by Kimatni D Rawlins

Volvo is steadfastly focused on a path of recreation with their lineup of newfangled SUVs, wagons and sedans as the future is represented in the form of the present. With a chance to drive and experience the 2018 XC60, 2018 S90 and 2018 V90, including plug-in hybrid versions of the XC60 and S90, it is evident that the Swedish auto brand’s road to transformation is on par with the expectations of today’s tech savvy auto buyer looking for advanced safety assurances, autonomous solutions and digital conveniences during daily commutes. [Read more…]

Michelin Expands Mountain Bike Tire Offering

Michelin today announces extensive additions to its mountain bike tire selection, with four distinct ranges for multiple terrains and performance needs. For the first time, the new products will also feature electric bike readiness and a wider diameter (2.6) on the all-mountain tires.

The new collection of tires is engineered to deliver excellent grip and strength to cover an exceptionally wide variety of terrain. The four new ranges are: MICHELIN Jet XCR, MICHELIN Force XC, MICHELIN Force AM and Michelin Wild AM. [Read more…]

Plant-Based Diets Lower Cholesterol

Vegetarian, especially vegan, diets reduce cholesterol levels, according to a review and meta-analysis authored by Physician Committee researchers and published in Nutrition Reviews. Researchers reviewed 49 observational and intervention studies that compared vegetarian and vegan diets with omnivorous diets and their effects on plasma lipids. Vegetarian diets lowered total cholesterol levels as well as LDL and HDL levels when compared to omnivorous diets. The greatest benefit on lipid levels was seen in those who followed vegan diets. Plant-based diets typically reduce body weight and saturated fat intake, which may benefit cholesterol management. These findings support previous associations of decreased cholesterol levels and vegetarian, especially vegan, diets.

[Read more…]

Couples in Cabo: Experience The Westin Los Cabos Resort Villas & Spa

Experienced by Kimatni D. Rawlins

Pristine beaches, immaculate summer sunshine, luxurious resort accommodations and carefree schedules to enjoy “freedom of expressions” are what we all desire during hard-earned workweeks. So take my lead and connect with couples that enjoy similar passions on the road and head to the southern tip of Mexico’s Baja California peninsula for relaxation, exploration, mesmerizing ambiance and energizing entertainment. What are you contemplating? The capes patiently await your arrival. [Read more…]

5 Tips for Storing Fresh Fruits and Vegetables

By  & Center for Nutrition Studies

Fresh produce is part of a healthy eating plan and lifestyle. Storing produce properly is important. We go to the store and buy delicious-looking food, but then we get home and end up storing it improperly, or we get busy and forget about it. Then we find our refrigerator having the aroma of overripe or rotting fruits and veggies. One way we can spend less and eat healthier is by storing our fresh food properly. [Read more…]

Anatomy of a Hot Dog

What’s in a hot dog, and why does it pose serious health risks? By Physicians Committee for Responsible Medicine

  • Nitrates and Nitrites produce carcinogenic compounds. They also cause the hardening of arteries and may increase risk of diabetes.
  • Heme Iron is related to the formation of N-nitroso compounds that may lead to colorectal cancer.
  • Heterocyclic Amines (HCAs) are carcinogens formed by cooking and grilling at high temperatures.
  • Saturated Fat and Cholesterol lead to LDL deposits in arteries, causing narrowing and blockage which can result in heart attacks or strokes.
  • Salt is linked to both high blood pressure and stomach cancer.
  • Trimethylamine N-oxide (TMAO) is a chemical compound that increases the risk of heart disease.

[Read more…]

The Link Between Nutrition and Cancer Is Not New, Just Ignored

By

In 1982, I co-authored (along with 12 other U.S. National Academy of Science NAS Committee members) a 482-page report on “Diet, Nutrition and Cancer.” It was the first institution-based report to suggest that diet and nutrition was impressively connected to human cancer. Recommendations were made to decrease dietary fat and increase consumption of vegetables, whole grains, fruits and legumes for cancer prevention—eventually leading to a whole food, plant-based diet, so to speak. [Read more…]