Hva FAEN kan jeg spise?, mm. -> Trening & Kosthold; Verdt å lese, Utgave 31

Utgave 31 – I denne utgaven:
– Hva FAEN kan jeg spise? (av Leigh Peele)
– Ting å forvente i det nye året (av Leigh Peele)
– 5 Gode grunner til at du ikke lykkes med treningen (av  Robert Eilertsen)
– Vandrende tanker kan gi dårlig humør (av Marianne Nordahl, forskning.no)
– Aspartame…An Undeserved Bad Reputation, Part 1 (av James Krieger)
– Knebøy teknikk: Svai eller ikke i ryggen? (av Eric Cressey)
– Trening og stress: 6 styrketreningstips for når du allerede er overarbeidet (av Eric Cressey)

“Absorb what is usefull, discard what is useless, and add what is uniquely your own.”
– Bruce Lee

Hva FAEN kan jeg spise? Det finnes ikke en matvare der ute, som ingen hevder er livsfarlige for deg. Hva kan du egentlig spise nå? En kanongod artikkel fra Leigh Peele.

Ting å forvente i det nye året: Leigh Peele har en flott artikkel med hva hun forventer i fitness-verden i dette nye året, på godt og vondt;
«1.  The damnation of fruit
2.  Even more muscle confusion
3. It’s all about the butt
4. Sport specificity training for the non-athlete
5. Dance, Dance, Dance
6. Video Game Fitness
7. Celebrity workouts, from people who didn’t train them
8. Core, Core, and Core
9. Problems with super-dosing supplements
10. Ladies loving curves and muscle
11. Fatter and fatter we get»
-> Les hele artikkelen.

5 Gode grunner til at du ikke lykkes med treningen: En flott artikkel fra Robert Eilertsen på Fitnessbloggen;
#1: Treningsprogrammet ditt er for dårlig.
#2: Kostholdet ditt er elendig.
#3: Bytt personlig trener.
#4: Ikke bli besatt.
#5: Du er alt for utålmodig.

Les hele artikkelen.

Foto: Ben Pollard (Some Rights Reserved)

Vandrende tanker kan gi dårlig humør: ‘Vandrer’ hjernen din ofte? Forskning viser at vi er gladest når vi tenker ‘i nuet’.
Studien: Killingsworth MA, Gilbert DT. A wandering mind is an unhappy mind. Science. 2010 Nov 12;330(6006):932. Pubmed.

Aspartame…An Undeserved Bad Reputation, Part 1: En flott artikkel av James Krieger, den krever dog et abonnement på Weightology Weekly til 8 USD i mnd for å lese, men det er absolutt å anbefale. Her er mine notater fra artikkelen;

– ‘Naturlige’ matvarer kan ofte være mer skadelig enn ‘kunstige’.

– Aspartam består av 3 naturlige substanser: Asparaginsyre/aspartic acid, fenylalanin/phenylalanine og metanol/methanol. Samtlige av disse finnes i større mengder i naturlige metvarer, melk oog kylling inneholder f. eks langt mer asparaginsyre og fenylalanin. Mens fruktjuice, og spesielt tomatjuice, inneholder langt mer metanol.

– Aspartam er undersøkt og godkjent av hundrevis av organisasjoner fra forskjellige land, inkl. The European Scientific Committee on Food (SCF), The Joint FAO (Food and Agriculture Organization)/World Health Organization (WHO), Expert Committee on Food Additives (JEFCA) og The Food and Drug Administration (FDA).

– Aspartam er meget godt forsket på, et søk på Pubmed gir 1013 resultater, og den absolutte majoriteten finner ingen problemer.

– ADI (Acceptable daily intake) for substanser som aspartam er et maksimuminntak som regnes som trygt, dette er satt på 40 mg per kg kroppsvekt per dag hos JEFCA, SCF og COT, og 50 mg/kg/dag av FDA – dette tilsvarer ca 6,7 liter med lett/diet brus. ADI er også ekstremt konservativt satt; de tar den maksimale dosen uten bivirkninger i dyreforskning (No-Observed-Effect-Level – NOEL), og multipliserer den med 100. Det estimerte inntaket til voksne Europeere er kun 21,3 mg/kg/kroppsvekt/dag, som sannsynligvis er en overvurdering, og det er kun halvparten av ADI.

* Referanser: James Krieger – Part 1 – .

1) Magnuson, B.A., et al.  Aspartame: a safety evaluation based on current use levels, regulations, and toxicological and epidemiological studies.  Crit Rev Toxicol 37(8):629-727, 2007. Pubmed.

Les også min nesten tre og et halvt år gamle artikkel Søtningsstoffet Aspartame er IKKE farlig!

Knebøy teknikk: Svai eller ikke i ryggen? En flott, liten post av Eric Cressey som tar for seg ryggholdningen under knebøy og andre øvelser.

Trening og stress: 6 styrketreningstips for når du allerede er overarbeidet: Nok en flott post fra Eric Cressey;
» Tip #1: Increase training frequency, but reduce training duration.
Tip #2: Leave the gym feeling refreshed.
Tip #3: Train early.
Tip #4: Outsource things to keep training fun.
Tip #5: Use less variety.
Tip #6: Use deloading periods.»
Les hele artikkelen her


  1. tusen takk skal du ha! jeg bruker en god del «skummle» søtningstoffer og er ikke noe redd for det i det hele og store. flotte artikkler btw 😀

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