The Secrets Inside Us

WHEN the news broke recently that a team of Belgian scientists had “discovered” a new body part — a ligament located just outside the knee — the first place my mind went was to Padua.
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Vesalius’s wasn’t the first book on anatomy, but it was the first detailed study based entirely on actual dissection of human cadavers — on scientific fact, not supposition. It systematically dismantled the error-filled doctrine of Galenism, which rested in part on animal rather than human anatomy and had held sway for 14 centuries.

But in mapping the inner body, Vesalius didn’t get everything right — he didn’t correctly grasp the circulation of the blood, a discovery that the English physician William Harvey made in the 17th century — nor was his work immediately embraced by all. Revered in retrospect, he was not immune to criticism, or skepticism, in his day.

May his fellow scientists in Belgium take this to heart.

Reactions to their announcement, published in The Journal of Anatomy, cycled quickly from excitement to heated debate and criticism.

Had the scientists discovered this ligament, or merely described it? Had they done anything more than confirm what earlier scientists had intimated? How could a ligament possibly have gone unnoticed all this time in any case? Some smelled a conspiracy: Was this just a ruse to create yet another opportunity for unneeded and expensive knee surgeries?

Graphics accompanying news articles made the so-called discovery seem all the more absurd: The anterolateral ligament (A.L.L., for short, as they named it), which is one of a number of ligaments binding the femur to the tibia at the knee, looked in illustrations as obvious as the nose on one’s face. Vesalius we could forgive — he didn’t have access to M.R.I.s, X-rays, or countless cadavers — but how could modern anatomists, orthopedists, physical therapists and personal trainers have missed such a vital part?

This is where I wanted to raise my hand.

A few years ago, I had the privilege of participating in anatomical dissections alongside medical students, and let me tell you: Open up a human body, and you will be very surprised by what you see. Nothing is as perfectly clean and clear as anatomical illustrations suggest. The body is murky. Muscles don’t neatly separate for you in order to display their various parts. What lies beneath the chiseled beauty that is a six-pack, to cite one example, is wet and messy.

The precise point where a tendon turns to muscle, and ligament attaches to bone, isn’t always obvious. Parts are closely bound together in a body (indeed, “ligament” comes from the Latin for “to bind”), packed in tight and padded within clumps of protective fat, or bunched together with fascia, the corporeal equivalent of cellophane. You have to dig around to find what you’re looking for, and know what it is you are looking for.

We were encouraged not only to study our “own” cadaver, but to go from one to another, to another, to compare. “You’re always going to find variation,” I remember one of my anatomy professors telling me. “Everyone’s got the same parts, essentially, but they’re put together in different ways.”

What’s more, aging, injury, disease and scarring change things internally. Even that most recognizable of anatomical parts, the human heart, does not look the same in every body. Yes, the poets were right: Everyone’s heart really is different.

These variations aren’t always obvious. When it comes to soft tissue like muscle, tendons and ligaments, we may be talking about differences measured in millimeters. And this is one point — an important point — that the Belgian scientists were making with their study of the A.L.L.

As they acknowledged, the French surgeon Paul Segond first described this “pearly, resistant, fibrous band” at the knee joint in an 1879 paper, and other, more precise descriptions followed. But there had been lingering ambiguity as to whether it was part of an adjacent ligament — almost like a freeway offshoot — or a distinct ligament with a specific role in stabilizing the knee.

And this is what their paper tried to answer. A close analysis of 41 dissected cadavers found that the A.L.L. was, indeed, a ligament that consistently appeared in the same place, originated and inserted at the same spots and measured approximately the same length in all of the bodies studied.

Whether this is the answer, the final answer, remains open to debate. Continuing studies will further clarify the ligament’s biomechanical function, and whether there are clinical implications.

Meanwhile, the rest of us can be our own Vesalius and discover this newly, precisely described body part on our own: Put a hand to the outside of one knee, right at the ledge of the shallow pit next to your kneecap. Extend, bend, stand, crouch, twist. All the while, picture this: right beneath your fingers is a pearly piece of tissue, about an inch-and-a-half long, helping to make all of this happen.

10 Ways to Stick to an Exercise Program

How many times have you started an exercise program only to lose motivation in a short period of time? I bet that this happens to millions of people around the world and you are tired of being part of that demographic. You may lose motivation because you don’t notice quick results, you feel too exhausted to work out, your schedule overwhelms you and that is an obstacle to making time to exercise. You may be guilty of doing too much/too soon. You may feel that you don’t deserve to obtain the many and wonderful benefits of exercise that I’ll mention next. I will give you some concrete tools to stick to an exercise program. The benefits of exercise are: improves your physical appearance, decreases depression, alleviates anxiety, is a great means of weight control, helps you think clearer, increases confidence and self-esteem, increases energy level, improves your sex life, improves chronic health conditions such as arthritis, diabetes, heart disease, back pain and asthma. Exercise can help control addiction, sharpen memory and prevent cognitive (thinking brain function) decline. According to research, exercise works as well or better for depression than the SSRI drugs(Prozac, Zoloft, Celexa) without the nasty side effects which include sexual dysfunction, suicidal thinking and lethargy to name a few. A recent study found that not only will exercise decrease anxiety for those in a state of working out; those who do exercise seem to lower their anxiety levels quicker than sedentary folks when both groups are at rest. Any amount of exercise will help you, but if you work out regularly, your life can be transformed from feeling stuck and numb to feeling excited about being alive. How to be a Consistent Exerciser 1. Set a weekly goal of how many days you will exercise each week. What sport will you participate in? How long will each workout be? What time of day will you exercise? These tasks may seem trite and simplistic, but perhaps this is the most important tool that you need to incorporate. If you have a structure to follow, you have a good chance at succeeding. If you don’t have a plan, you probably won’t workout in a consistent manner. 2. Start out slow and don’t try to do too much at first. If you have been sedentary for a long time, set a very modest goal-for example walking for 10 minutes 3 days per week for the first week and then adding another 5 minutes and another day the next week until you are walking an hour 5 days per week. One of the biggest reasons for stopping exercise is starting out too hard, too fast and too long. Every Jan. 1st, I see many adults in their new workout suits running around Lake Merced in San Francisco where I live. Their new year’s resolution is to begin working out in order to improve their health. Instead of beginning at a slow pace and low mileage, they run at a fast pace and for 4 to 5 miles. They are so worn out the next day that they can barely get out of bed. This physical pain discourages them from exercising again until next Jan. 1. This accelerated way of exercising will lead to very sore muscles at best and injury at worst. If you haven’t had a physical for a while, make an appointment with your physician and make sure she gives you the OK to exercise. 3. Choose a sport that you like and if you are not sure what aerobic activity you enjoy most, try several: walking, running, tennis, basketball, cycling, swimming and basketball to name a few. You will probably not stick with an activity that you don’t like. If you treat your workout like a laborious task that you just have to power through; you will learn to hate it quickly. It may take lots of trial and error to find a sport you really love. Please be patient with yourself and this process. 4. Find folks to workout with if you prefer company or find solace in exercising by yourself. You can seek out running groups, adult basketball leagues, cycling groups or you may prefer to work out by yourself. One of the reasons I choose running as my sport 35 years ago was because I didn’t have to wait around for anyone else to complete my workout. 5. Start thinking about exercising when you wake up in the morning: Focus on how good you will feel at the end of your workout. When you feel yourself losing motivation, read the second paragraph of this article-The Benefits of Exercise. 6. Feeling guilty is usually a state that is not helpful and interferes with life. In terms of exercise, telling yourself that if you don’t exercise, you will feel lethargic, overweight and restless can be a major motivator to get out of your chair and to the gym. 7. Listen to music when you exercise because it can be inspiring, motivating and healing. You can find joy in the act of creating a playlist. Downloading music that includes songs with high energy and tunes that bring back happy memories can lead to a euphoric experience. If you know that you will be hearing a new song from your favorite artist; that may be the kicker that takes you from being on the couch to heading out the door. 8. Mark your exercise accomplishments on the calendar with bright colors or star stickers in order to mark and watch your progress. 9. Surround yourself with people who will support your exercise program by cheering you on and sharing their highs and lows in this struggle to be a consistent exerciser. 10. Exercise can also heal emotional pain by focusing on an emotional pain question. When you are working out, the endorphins kick in, your brain chemistry changes and you feel confident that you can face any of life’s challenges. - See more at: http://boblivingstone.com/10-ways-to-stick-to-an-exercise-program/#sthash.ZTF32pys.dpuf

5 Smart Ways to Shrink Your Belly

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Overweight and recently diagnosed with type 2 diabetes? Your doctor is probably encouraging you to try to lose weight. Weight loss can help get blood sugar under control and avoid the need for medication. Shedding just 5 to 10 percent of your body weight -- 10 to 20 pounds, for a 200-pound woman -- can lower blood sugar.
Forget counting calories, though. A diabetic is better off changing the way he or she eats, says Beth Reardon, director of nutrition at Duke University's Duke Integrative Medicine. "There are no 'magic bullet' foods," she says. "Instead of thinking about calories-in, calories-out, focus on changing your lifestyle -- you'll lose weight and improve your blood sugar."
Try these key ideas to help send all your numbers in the right direction:

Baby Your Pancreas to Lose Weight -- by Choosing the Right Carbs

When you're diabetic, your pancreas is worn out from working so hard to produce insulin to process the glucose building up in the blood. Simple sugars and starches, like those in processed grains, sugary foods, most baked goods, and fruits or juices flood the system quickly with sugar. Instead, Reardon advocates showing your pancreas "loving kindness" by choosing healthier carbs -- those that are slow to absorb in the bloodstream and rich in fiber.
Remember that carbs aren't just in grains. Amp up your vegetable intake, and eat a serving or two of fruit a day. Limit grains of all kinds and when you have them, choose whole grains.
"If you're picky about the type of carbs, you don't have to worry so much about amounts," Reardon says.
Star Choices
Steel-cut oats and whole-grain barley. Great sources of soluble fiber, they increase feelings of fullness and are processed slowly.

Scientists discover another cause of bee deaths, and it's really bad news

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So what is with all the dying bees? Scientists have been trying to discover this for years. Meanwhile, bees keep dropping like... well, you know.
Is it mites? Pesticides? Cell phone towers? What is really at the root? Turns out the real issue really scary, because it is more complex and pervasive than thought.
Quartz reports:

Scientists had struggled to find the trigger for so-called Colony Collapse Disorder (CCD) that has wiped out an estimated 10 million beehives, worth $2 billion, over the past six years. Suspects have included pesticides, disease-bearing parasites and poor nutrition. But in a first-of-its-kind study published today in the journal PLOS ONE, scientists at the University of Maryland and the US Department of Agriculture have identified a witch’s brew of pesticides and fungicides contaminating pollen that bees collect to feed their hives. The findings break new ground on why large numbers of bees are dying though they do not identify the specific cause of CCD, where an entire beehive dies at once.
The researchers behind that study in PLOS ONE -- Jeffery S. Pettis, Elinor M. Lichtenberg, Michael Andree, Jennie Stitzinger, Robyn Rose, Dennis vanEngelsdorp -- collected pollen from hives on the east coast, including cranberry and watermelon crops, and fed it to healthy bees. Those bees had a serious decline in their ability to resist a parasite that causes Colony Collapse Disorder. The pollen they were fed had an average of nine different pesticides and fungicides, though one sample of pollen contained a deadly brew of 21 different chemicals. Further, the researchers discovered that bees that ate pollen with fungicides were three times more likely to be infected by the parasite.
The discovery means that fungicides, thought harmless to bees, is actually a significant part of Colony Collapse Disorder. And that likely means farmers need a whole new set of regulations about how to use fungicides. While neonicotinoids have been linked to mass bee deaths -- the same type of chemical at the heart of the massive bumble bee die off in Oregon -- this study opens up an entirely new finding that it is more than one group of pesticides, but a combination of many chemicals, which makes the problem far more complex.
And it is not just the types of chemicals used that need to be considered, but also spraying practices. The bees sampled by the authors foraged not from crops, but almost exclusively from weeds and wildflowers, which means bees are more widely exposed to pesticides than thought.
The authors write, "[M]ore attention must be paid to how honey bees are exposed to pesticides outside of the field in which they are placed. We detected 35 different pesticides in the sampled pollen, and found high fungicide loads. The insecticides esfenvalerate and phosmet were at a concentration higher than their median lethal dose in at least one pollen sample. While fungicides are typically seen as fairly safe for honey bees, we found an increased probability of Nosema infection in bees that consumed pollen with a higher fungicide load. Our results highlight a need for research on sub-lethal effects of fungicides and other chemicals that bees placed in an agricultural setting are exposed to."
While the overarching issue is simple -- chemicals used on crops kill bees -- the details of the problem are increasingly more complex, including what can be sprayed, where, how, and when to minimize the negative effects on bees and other pollinators while still assisting in crop production. Right now, scientists are still working on discovering the degree to which bees are affected and by what. It will still likely be a long time before solutions are uncovered and put into place. When economics come into play, an outright halt in spraying anything at all anywhere is simply impossible.
Quartz notes, "Bee populations are so low in the US that it now takes 60% of the country’s surviving colonies just to pollinate one California crop, almonds. And that’s not just a west coast problem—California supplies 80% of the world’s almonds, a market worth $4 billion."

Top 8 Foods That Increase Your Metabolism


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Metabolism is a series of biochemical reactions that influences the storage and conversion of fuel molecules into energy. It is a set of chemical reactions that maintain the living condition of organism and cells. Metabolism can be subdivided into 2 categories:
Anabolism-this is the synthesis of compounds needed by cells
Catabolism-this is the process where molecules are broken down into energy.
Metabolism is directly related to nutrition and the presence of vital nutrients in the body. Biogenetics is a phrase describing the metabolic and biochemical pathways through which cells eventually obtain energy
Formation of energy is one vital component of metabolism. There are several factors influence metabolism including:
• Weight-Different body tissues contribute varying amounts to metabolic rate. Muscles contribute more per unit mass than fat because muscle is denser than fat.
• Heredity-A person can inherit his metabolic rate from past generations
• Age- The rate of metabolism is said to decrease with 5% every decade, after 40years. This is partially due to reduced muscle mass.
• Gender-Generally, men burn calories quickly as compared to women because they have more muscle tissues
• Thyroid dysfunction -Hypothyroidism and hyperthyroidism can speed up or slow down metabolism.
When the main energy source glucose runs down metabolism process converts body fats into energy. On the other hand, when blood sugar supply increases, metabolism process stores extra energy by converting it into fat. The RMR and BMR calculator uses age, sex, weight and height to estimate the Resting Metabolic Rate (RMR). It represents the minimum level of energy necessary for proper body functioning including normal body temperature, heart beating and respiratory functions.

More Good News About Atkins

A brand new study from Johns Hopkins University just presented yesterday at the American Heart Association’s Epidemiology and Prevention/Nutrition, Physical Activity and Metabolism 2012 conference in San Diego found that dieters who followed a low-carb diet like Atkins shed more weight than those on a low-fat diet (10 pounds more in six months). The low-carb group lost more abdominal fat overall, plus there was no adverse effect on vascular health. These findings show what any of us who follow Atkins already know to be true—Not only can Atkins provide quick, satisfying weight loss, it also has many scientifically-validated health benefits, including improvements in heart health. 


The study examined overweight or obese but otherwise healthy individuals between the ages of 30 and 65 years over a 6-month period. One group was randomly assigned a low-carbohydrate diet and the other a low-fat diet.   The low-carb group consumed a diet made up of no more than 30 percent of calories from carbs and as much as 40 percent of their diet was made up of fats.  Exercise was included for all participants and vascular health was checked before and after 6 months. Successful weight loss and reductions in total and abdominal fat, and BP were achieved with both groups.  Greater reductions in weight, BMI, waist circumference, and body fat occurred in the low-carb group. The low-fat diet consisted of no more than 30 percent from fat and 55 percent from carbs.

Additionally, when individual variations were examined, a greater loss of abdominal fat was associated with enhanced vascular health.

In his presentation lead researcher Kerry Stewart, professor of medicine and director of clinical and research exercise physiology at Johns Hopkins University School of Medicine and Heart and Vascular Institute, said, “These findings are contrary to common beliefs that the less fat you eat the better your cardiovascular health.  What this study shows is that a low-carb diet not only helps people shed more weight and abdominal fat, but it did not have any harmful effects on vascular health.  Overall, there was an improvement in vascular health that was related to how much abdominal fat was lost, regardless of the diet. These data suggest that more people should be considering a low-carb diet as a viable option, especially since it results in greater abdominal fat loss."

If a low-carb diet like Atkins lets you lose more weight plus keep it off for the long term without feelings of deprivation or hunger, while lowering various risk factors that may contribute to heart disease, the choice should be clear. And fortunately new research continues to support this even more. What are you waiting for?

Recipe of the Day: Twice-Baked Sweet Potatoes


Photo: Leigh Beisch

Have you heard that orange foods are good for you? It’s because they’re full of beta-carotene, an antioxidant found in foods such as carrots, butternut squash, and sweet potatoes, which have more beta-carotene than almost any other food.
Beta-carotene is good for eye health, and may help blood pressure, rheumatoid arthritis, and more.  
Sweet potatoes are also filled with vitamin A (we’re talking more than 400% of your daily recommended intake) as well as vitamin C, and many more nutrients. Look at this superfood go!
Today’s recipe is for twice-baked sweet potatoes. With only 5 easy ingredients, it’s incredibly simple to make.
Ingredients: sweet potatoes, Canadian bacon, reduced-fat sour cream, fresh chives, shredded reduced-fat sharp cheddar cheese