Read the full LA Times article.

Researchers gathered 10 well-trained athletes, fitted them with heart rate monitors and temperature gauges, and had them walk and run in a laboratory heated to 92 degrees. They then examined each runner’s body temperature and athletic performance with and without water.

The research indicated that dousing water on the head will not make an athlete perform better, but it will make exercising in the heat more tolerable. Daniel Judelson, a professor of Kinesiology at California State University, advises that if you enjoy exercising outside and have access to chilled water throughout your workout, it will benefit you to pour it over your head as well as drink it.

Read the full New York Times Article

In 2007, the New York City Board of Health adopted a regulation that forced restaurants to reduce the use of artificial trans-fat to no more than 0.5 grams per serving. They then conducted research before and after the ban that verified the health benefits of reducing trans-fat in restaurants.

Researchers found the amount of trans-fat in each lunch sold dropped by an average of 2.4 grams after the ban. Hamburger shops had the biggest drop with 3.8 grams, followed by Mexican food and fried chicken chains.

Although fast food isn’t the healthiest choice, the regulation implemented in New York and imitated throughout the country seeks to lower consumer risks associated with heart disease. The Federal Drug Administration hopes to finalize national regulations that would also make these restaurants a little healthier. Read the full Medical News Today Article

The recent government regulations are a result of the increasing obesity epidemic affecting school age children in the U.S. With one-third of all students aged 2 to 19 overweight or obese, school systems and health officials are targeting the sources of student meals and ensuring that students have every possible opportunity to eat healthy.

The move toward healthier lunches follows a ban on soda and vending machines that supply sugary and fatty foods. Schools have been scrambling to create educational programs encouraging students to make healthier food choices while making the switch to healthy foods as appealing as possible. Every effort is being made to include the most visually appealing and tasty dishes to promote both the school lunch program and overall healthy lifestyles. Read the full USA Today Article

Q:     Where did you get your inspiration for your work in science, engineering and cancer research?

A: My inspiration for science, engineering, and cancer research comes from a burning curiosity that my parents really fostered when I was a kid. This led me to generally like science and engineering. Before this year though, I really didn’t have very much interest in cancer research, but I was highly interested in these materials called single-walled carbon nanotubes due to their fantastic properties. Then a family friend died of pancreatic cancer and I wanted to use skills from my previous scientific research in order to make a difference for this cancer.

Q:      How would you describe your specific project and focus of research?

Jack Andraka posing next to his award winning project.

A: The focus of my research was to create a new type of sensor that could detect pancreatic, ovarian and lung cancer. Essentially what I did was create a novel paper sensor for these three diseases that costs as little as three cents and only takes five minutes. This new sensor is 168 times faster, over 26,000 times less expensive and over 400 times more sensitive than the current gold standard. The sensor works by detecting a certain cancer biomarker called mesothelin.  It is found in elevated levels in your blood when you have any of those three cancers.

Q:      Were there any obstacles that you had to overcome with your research?

A: Over the course of my experiments I faced a variety of challenges, especially in the development of my sensor. However due to my persistence, I continued my research and eventually created this novel paper sensor. I am currently filing for a patent and I expect a plethora of challenges accompanying this as well.

Q:      How do you feel about accomplishing so much at such a young age?

A: Winning the Intel ISEF has been a dream of mine since I was a little kid. I always wanted to attend ISEF, but I did not expect to win the entire fair. The accomplishment I am most proud of is creating this sensor—it just fills me with pride and joy knowing that I will positively impact someone’s life. Being only 15 just sweetens the fact.

Q:      How do your family members and friends feel about this recent accomplishment?

A: My friends and family members are extremely proud and excited for all of the media attention that I have been getting as well as the fact that a 15-year old is helping shape the future of cancer research. I remember that I would always be super excited to see a previous ISEF winner or talk to them, so I suppose it’s the same for my friends and family members now.

Q:      Will you continue to work on cancer research, specifically pancreatic cancer?
A: I definitely plan on continuing my research on pancreatic cancer, I’m super excited about publishing my results in a scientific journal and working more on understanding and fighting this disease!

Nationally, men’s life expectancy increased by 4.6 years and women’s by only 2.7 years from 1989 to 2009. The article attributes the differences mainly to tobacco, obesity and alcohol – all preventable causes of death. More women are not addressing high blood pressure and cholesterol health issues while men’s symptoms are actively treated by a physician more often than women’s symptoms.

In 1989 there was a 8.7-year gap between the life expectancies of women and men. Now there is a 12-year gap. The article suggests improvements can be made through healthy lifestyle choices, education and improved health care.

Read the full USA Today article.

Weight loss should not be the primary measurement of physical activity and being active does not balance out with hours spent on the couch.

Are these statements true or false?

“You should stretch before exercising?”
“Lifting weights is not important.”
“Nighttime workouts will help you sleep.”

Read the full Washington Post article to get the facts about exercising.

Servings: 6

Prep Time: 30 minutes

Total Time: 50 minutes

To Make Ahead: Prepare coleslaw (Step 2) up to 4 hours ahead.

Recipe Description:

Instead of deep-frying the fish for these fish tacos, we coat the fish with a flavor-packed chile rub and grill it instead. Make sure the fillets are no more than 1/2 to 3/4 inch thick so they cook quickly. Sometimes flipping fish on the grill can be tricky since the fish can stick to the grill or fall apart. The solution is to invest in a grill basket that easily holds 4 to 6 fish fillets and secures the fish in the basket for easy flipping. If you don’t have a grilling basket, make sure the grill is hot and well oiled before adding the fish.

Recipe Ingredients:

Adobo-Rubbed Fish

1. 4 teaspoons chili powder, preferably made with New Mexico or ancho chiles (see Note)
2. 2 tablespoons lime juice
3. 2 tablespoons extra-virgin olive oil
4. 1 teaspoon ground cumin
5. 1 teaspoon onion powder
6. 1 teaspoon garlic powder
7. 1 teaspoon salt
8. 1/2 teaspoon freshly ground pepper
9. 2 pounds mahi-mahi or Pacific halibut (see Note), 1/2-3/4 inch thick, skinned and cut into 4 portions

Coleslaw

1. 1/4 cup reduced-fat sour cream
2. 1/4 cup low-fat mayonnaise
3. 2 tablespoons chopped fresh cilantro
4. 1 teaspoon lime zest
5. 2 tablespoons lime juice
6. 1 teaspoon sugar
7. 1/8 teaspoon salt
8. Freshly ground pepper to taste
9. 3 cups finely shredded red or green cabbage
10. 12 corn tortillas, warmed (see Tip)

Recipe Steps:

1. To prepare fish: Combine chili powder, lime juice, oil, cumin, onion powder, garlic power, salt and pepper in a small bowl. Rub adobo rub all over fish. Let stand 20 to 30 minutes for the fish to absorb the flavor.
2. To prepare coleslaw: Combine sour cream, mayonnaise, cilantro, lime zest, lime juice, sugar, salt and pepper in a medium bowl; mix until smooth and creamy. Add cabbage and toss to combine. Refrigerate until ready to use.
3. Preheat grill to medium-high.
4. Oil the grill rack (see Tip) or use a grilling basket. Grill the fish until it is cooked through and easily flakes with a fork, 3 to 5 minutes per side. Transfer the fish to a platter and separate into large chunks.
5. Serve the tacos family-style by passing the fish, tortillas, coleslaw and taco garnishes separately.

Recipe Tips & Notes:

1. Notes: Mahi-mahi (also called dorado) from the U.S. Atlantic and halibut from the Pacific are both sustainably fished and considered best choices for the environment. For more information, go to seafoodwatch.org.
2. Mildly spicy dried chiles, such as ancho or New Mexico, add moderate heat and rich flavor to Mexican sauces like mole. Chili powder made from these chiles has more flavor than American-style blends. Look for whole dried chiles in the produce section of large supermarkets and New Mexico or ancho chili powder in the specialty-spice section of large supermarkets or online at penzeys.com.
3. Tips: To oil a grill rack, oil a folded paper towel, hold it with tongs and rub it over the rack. (Do not use cooking spray on a hot grill.)
4. 2 ways to warm corn tortillas: 1. Microwave: Wrap stacks of up to 12 tortillas in barely damp paper towels; microwave on High for 30 to 45 seconds. Wrap tortillas in a clean towel to keep warm. 2. Oven: Wrap stacks of 6 tortillas in foil; place in a 375°F oven for 10 to 15 minutes. Wrap tortillas in a clean towel to keep warm.

Recipe Nutrition:

Per serving: 318 calories; 9 g fat (2 g sat, 5 g mono); 110 mg cholesterol; 29 g carbohydrate; 1 g added sugars; 31 g protein; 5 g fiber; 714 mg sodium; 829 mg potassium

Nutrition Bonus: Vitamin C (30% daily value), Potassium (24% dv), Magnesium (22% dv), Vitamin A (17% dv), Iron (16% dv).

1 1/2 Carbohydrate Servings

Exchanges: 2 starch, 4 lean meat, 1 1/2 fat

1. Put your workout clothes on right after work to avoid becoming too tired. Also, think about changing your commute to pass by your gym.
2. Register for a holiday race. There are many 5-10k races before Christmas and they are great ways to keep your routine interesting and fresh.
3. Don’t let the fact that you haven’t been shedding pounds as quickly as you like get you down. Instead of stopping, switch up your routine or intensify it.
4. Hop on the treadmill when your favorite television shows are on. This makes exercising more interesting while keeping you on a schedule.

Read the full article at Health.com
No More Excuses: 4 Ways to Stick to Fall Workouts

Endomondo and RunKeeper map your running and walking routes using GPS. Once your routes are uploaded they can be seen by friends, whose own routes can be downloaded and followed to alternate your routine.

Apps like iMuscle and Nike Training Club use easy interfaces combined with videos to act like a virtual trainer, letting you choose specific areas of your body to focus on.

There are also apps aimed at dieters, like the Calorie Tracker developed by Livestrong.com, which tracks calorie intake and factors daily exercise in, giving you an accurate read on daily calorie consumption.

Read the full article at The New York Times.
Fitness Junkies Get With the Program