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The Bank Athletic Blog - Useful Information for healthy living

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Featured in UK Daily mail - 2019/07/08
Weightlifting is 'better than cardio' for reducing dangerous fat in the heart to protect against cardiovascular disease

Weightlifting is better than cardio for protecting against cardiovascular disease by reducing dangerous heart fat, scientists claim.
Both forms of exercise were effective at reducing heart fat in a small group of obese study participants. 
But weighted exercises, such as lunges with dumbbells or bodyweight push-ups, made the largest impact. 
One type of heart fat was reduced by almost a third in a three-month training programme which focused on lifting weights without any cardio. 
Heart diseases are most often caused by a buildup of fatty plaque in the arteries, which people can prevent by improving their diet and exercising.
One in three people die every day from cardiovascular disease (CVD) worldwide – a total of 17.9million each year, according to the World Health Organization. 

Weightlifting is better than cardio for protecting against cardiovascular disease by reducing dangerous heart fat, scientists have said

Scientists at Copenhagen University Hospital recruited 32 people who were obese and didn't exercise but had no existing heart problems or diabetes.
Participants were randomly assigned to a 12 week programme of either weight training, aerobic exercise – which was cardio on an exercise bike –  or no change in activity.
Each person had an MRI scan taken of their heart before and after the study to look at two types of heart tissue - epicardial adipose tissue mass and pericardial adipose tissue.
Both forms of exercise resulted in the reduction of epicardial adipose tissue when compared to no exercise - cardio by 32 per cent and weight training by 24 per cent.


Problems with your heart and circulatory system occur when your arteries become narrowed. This is caused by a gradual build-up of fatty material.
Obesity caused by a bad diet and lack of exercise can lead to a build up of tissue, known as adipose tissue, which when surrounding heat can be a risk factor for cardiovascular disease. 
Epicardial adipose tissue is proposed to protect the heart by metabolizing fat and therefore preventing build up of plaque. 
However, the increasing mass can release inflammatory hormones which provoke  atherosclerosis - which is when the blood vessels narrow, restricting blood flow. 
Less is known about the effect of pericardial fat mass on heart function. But the researchers at Copenhagen University Hospital said it 'exclusively associated with cardiovascular risk factors, coronary calcification, and incident of coronary heart disease'. 
The NHS advises a healthy diet and exercise to reduce the risk of developing cardiovascular disease, mainly because it lowers blood pressure and cholesterol levels. 
But only weight training had an impact on pericardial adipose tissue, which was reduced by 31 per cent compared to no exercise.
The team didn't try combining both endurance and strength training, but confirmed any type of exercise was far more beneficial than neither. 
Both forms of fat are recognised as a driver of heart disease. Epicardial adipose tissue has been shown to provoke atherosclerosis, which is when plaque builds up in the artery walls, restricting blood blow around the body. 
Too much pericardial adipose tissue can result in hardening of the arteries and coronary heart disease, a type of CVD and one of the leading causes of death worldwide. 
The researchers wrote in the journal JAMA Cardiology: 'Overall, our results suggest that resistance training may be superior to endurance training as resistance training reduced pericardial adipose tissue and improved fitness and strength, while endurance training only improved fitness. 
'Nevertheless, both exercise modalities were associated with reduced epicardial adipose tissue, suggesting that people with specific training preferences or requirements can benefit from both training modalities.'
Lead author Dr Regitse Hojgaard Christensen, from the Center of Inflammation and Metabolism and the Center for Physical Activity Research said the results were surprising. 
He said: 'The resistance exercise training in this study was designed as a 45-minute interval type, medium load, high-repetition, time-based training.
'Participants performed three to five sets of 10 exercises and the sessions were supervised. 
'This specific exercise intervention alone was effective in reducing both fat depots of the heart. 
'We did not combine resistance and endurance training, which would have been interesting to reveal their potential additive effects.' 
The study did not give an explanation for why weightlifting had better results, but Dr Christensen said previous research suggests weightlifting burns more calories throughout the day even when the person is not moving.   
A healthy diet can also reduce epicardial adipose tissue by 32 per cent, according to a study by Canadian researchers from McMaster University, published in Obesity in 2012.
Therefore, a combination of exercise and dietary restriction would have the greatest effect on heart fat, the authors said.   

To stay healthy, adults aged 19 to 64 should try to be active daily and should do:
  • at least 150 minutes of moderate aerobic activity such as cycling or brisk walking every week and
  • strength exercises on 2 or more days a week that work all the major muscles (legs, hips, back, abdomen, chest, shoulders and arms)
  • 75 minutes of vigorous aerobic activity such as running or a game of singles tennis every week and
  • strength exercises on 2 or more days a week that work all the major muscles (legs, hips, back, abdomen, chest, shoulders and arms)
  • a mix of moderate and vigorous aerobic activity every week – for example, 2 x 30-minute runs plus 30 minutes of brisk walking equates to 150 minutes of moderate aerobic activity and
  • strength exercises on 2 or more days a week that work all the major muscles (legs, hips, back, abdomen, chest, shoulders and arms)
A good rule is that 1 minute of vigorous activity provides the same health benefits as 2 minutes of moderate activity.
One way to do your recommended 150 minutes of weekly physical activity is to do 30 minutes on 5 days every week.
All adults should also break up long periods of sitting with light activity.
Source: NHS 
British Heart Foundation: Your weight and heart disease
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From Intelligent Nutrients skin care
Some Intelligent Nutrient History!
If you do a google search today you will see that the market is saturated with “organic” products. A new company seems to come up every other day with promises that their brand is the best. So why buy Intelligent Nutrients and what makes Intelligent Nutrients different?
The difference begins with Horst Rechelbacher. A pioneer in plant-based personal care and aromatherapy, Horst M. Rechelbacher was an active environmentalist who changed the world of beauty. He’s excelled in several lifetimes of pursuits and passions: innovative businessman, artist, provocateur, organic farmer, artist, author and speaker.
At the age of 14, Horst began a three-year apprenticeship in the beauty and salon industry. His intuitive talent, creativity and dangerous charisma catapulted him to the top of the swinging sixties hair competition circuit. A rock star life followed, leading him to the U.S. where fate landed him in the Midwest. By 1965, he started his own salons and a product line called Horst.
In 1978, Horst founded Aveda Corporation, a global plant-based cosmetic company, and ushered a new consciousness into the world of beauty. Nearly two decades later, he sold Aveda to Estee Lauder. He shifted focus to his baby, Intelligent Nutrients, a health and beauty company that lives to the highest standards of 100% food-based, safe, non-toxic and organic ingredients.
A man of his time and ahead of it, he began his search into the world of greater wisdom and plant study in the mid-60s, adding aromatherapist, perfumer and Ayurvedic practitioner as the recipient of a honoris causa doctorate in Ayurveda from Gurukul Mahavidyalaya Twalapur, Haridwar University, India. While he was studying plant-based medicine, he collaborated with noted physicians, chemists and pharmacologists, as well as with experts and traditional healers throughout the world. During his life, Horst was on the Board of Directors at the Henry Ford West Bloomfield Hospital in Detroit, Michigan, and supported the Mayo Clinic’s Complementary and Integrative Medicine Program in Rochester, Minnesota.
In the years following the sale of Aveda, Horst became increasingly aware that the beauty industry was stagnating in the face of increasing environmental degradation. In addition, new technologies that could better serve the consumer were being underutilized. Rechelbacher’s fierce determination to improve the caliber of cosmetic products manifested itself in his latest company Intelligent Nutrients. IN is a certified organic, food-grade, non-toxic plant-based hair, skin, body, aroma and lifestyle company with the primary emphasis on using organically grown ingredients. The IN hair, skin and aromatherapy lines are notable for the USDA Certified Organic seal. Based on nutraceuticals, non-toxics and certified organic food ingredients and flavors, IN also uses post-consumer recycled packaging.
USDA organic products have strict production and labeling requirements. Organic products must meet the following requirements:
  • Produced without excluded methods, (e.g., genetic engineering, ionizing radiation, or sewage sludge).
  • Produced using allowed substances.
  • Overseen by a USDA National Organic Program-authorized certifying agent, following all USDA organic regulations.
The National Organic Program (NOP) was created by the USDA to describe the specific requirements that must be verified by a USDA-accredited certifying agent before products can be labeled USDA organic. Overall, organic operations must demonstrate that they are protecting natural resources, conserving biodiversity, and using only approved substances. The USDA organic seal serves three main functions. Certain requirements must be met for organic crops, organic livestock, and foods made from multiple organic sources. For organic crops, the USDA organic seal verifies that irradiation, sewage sludge, synthetic fertilizers, prohibited pesticides, and genetically modified organisms were not used. For organic livestock, the USDA organic seal verifies that producers met animal health and welfare standards, did not use antibiotics or growth hormones, used 100% organic feed, and provided animals with access to the outdoors. Where foods made with multiple organic ingredients are concerned, USDA organic seal verifies that the product has 95% or more certified organic content. If the label claims that it was made with specified organic ingredients, you can be sure that those specific ingredients are certified organic.
There’s presently no certification for cosmetics, so for beauty products to be labeled organic, they must meet food standards. You can drink Intelligent Nutrients’ hair spray: “Add a little sparkling water,” Horst says, “and it tastes like grappa. The alcohol is made from organic grapes.”
Horst M. Rechelbacher passed away in peace at his home in Osceola, Wisconsin on Saturday, February 15, 2014. He was surrounded by his family, friends, forest and beloved dogs. The cause of death was pancreatic cancer. He was 72 years old.
Kiran Stordalen, Horst’s wife, had been with Rechelbacher for three decades. His daughter Nicole Thomas-Rechelbacher, worked alongside him since she was 18. Intelligent Nutrients is their company now. They want to keep it growing, and they know what they’re doing.
Intelligent Nutrients is only a niche player in the fast-growing $30 billion global market for natural beauty products. Its challenge will be distinguishing itself in a competitive market. Sales in the U.S. of natural beauty products increased by double-digit percentages for each of the past eight years. The boom of the natural segment is the biggest obstacle the company faces, Stordalen said. As the natural and organics business becomes more mainstream, it’s harder to distinguish itself.
“Consumers are busy and it’s a confusing marketplace in terms of what’s authentic and what’s not,” she said. “One of our biggest challenges is getting the message out there about the integrity we have behind our products.”
Thomas-Rechelbacher said Intelligent Nutrients wants to be part of a healthy lifestyle and also be respectful of the environment. Unfortunately, that’s not the case with all companies in the unregulated U.S. market for hair and skin-care products, she said. For example, it doesn’t use propylene glycol, a common ingredient in hair and personal care products that’s used to help mix products. The chemical is recognized as safe by the Food and Drug Administration, but also suspected to cause cancer. Intelligent Nutrients also won’t use pesticides, sulfates, formaldehyde, ethoxylates, heavy metals or silicone in its products.
“The products and ingredients you can put out there — it’s scary. It’s getting into our lakes. It’s getting into our children. It’s getting into our bodies,” Thomas-Rechelbacher said. “[At Intelligent Nutrients] we really want to create beautiful, safe products.”
Fast Facts:
Certified Organic – Organic agriculture improves living matter in the soil, supports the air quality and builds up nutrition. But because health and beauty companies are trusted to regulate themselves, the words “natural” and “organic” have become a free-for-all. USDA Certified Organic is the only seal that ensures an ingredient or product is truly organic. Anything else or less is marketing.
Pesticide Free – Insecticides, pesticides, herbicides and synthetic fertilizers used in conventional agriculture are toxic to the planet and the human body. They are found everywhere – from our shelves to “natural” products to newborns, and ultimately end up in the foods we eat and the water we drink. According to the President’s Report, these toxins are linked to about 95% of cancers.
Nutritional Chemistry – Technology and science have evolved so that using non-toxic, natural and organic products doesn’t mean sacrificing performance. Our products are free of sulfates, plastics, parabens, silicone, mineral oil, petrolatum, petrochemical-derivatives and synthetics. Instead, they are formulated with state-of-the-art science that makes them potent and high-performing.
Plant Stem Cells Science – Intelligent Nutrients utilizes plant stem cells cultivated without soil in the purest lab conditions. This revolutionary process lets us release the life force of the plant in its most pure form – with some delivering as much as 1000 X the anti-oxidant activity of the entire plant. We believe petrochemical culture and agriculture may soon be replaced by nutrition culture. So we are leading the process.
Challenging the Cosmetic Industry – If a product contains but a drop of organically grown material, it can put “organic” in its name or on its label. How is this possible? The FDA allows cosmetics and personal care to self-regulate itself on an honor system. We believe it’s time to put health back into the health and beauty business. We want to wake up and shake up Big Beauty while we provide safe, sumptuous beauty products that actually work. What can you do? Demand healthy products. Vote with your dollars. Check your products for toxicity. And tell your friends.
This is what Intelligent Nutrients is. This is what sets us apart from other products and companies. This is why you should join the Intelligent Nutrients family!