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Markey Won. Morse Lost. What Happens Next? – The Intercept

Posted: September 5, 2020 at 5:49 am

This week, all eyes were on a pair of hard-fought Democratic primaries in Massachusetts. Sen. Ed Markey staved off a primary challenge from Joe Kennedy III, while the progressive mayor of Holyoke, Alex Morse, lost his bid to replaceRep. Richard Neal. Morse was dogged by allegations of sexual misconduct leveled at him by the Massachusetts College Democrats, which he was unable to shake off even after they were shown by The Intercept to be an unfounded smear campaign. Markey and Morse were both backed by the youth-led climate group Sunrise Movement. Sunrise leaders Evan Weber and Alex OKeefe join Ryan Grim to discuss the lessons of this week.

Ed Markey: The time to be timid is past. The age of incrementalism is over. Now is our moment to think big, to build big. This is what this election is all about.

[Musical interlude.]

Ryan Grim: Welcome to Deconstructed, Im Ryan Grim, filling in once again for Mehdi Hasan who this time, we promise will definitely be back soon, and hell tell you what hes been up to.

But before he does, were going to take a look at this weeks much-discussed Democratic primaries in Massachusetts, starting with Ed Markeys victory in the partys Senate primary.

Evan Weber: He really had our back in a really big way over the course of the past year, you know, so when we heard that he was facing a tough reelection fight, we knew that we had to take a stand.

Thats one of my guests today, Evan Weber, Political Director of the Sunrise Movement, the youth-led climate action movement that threw its weight behind the Markey campaign and ultimately helped him to a surprisingly comfortable victory over his challenger, Joe Kennedy III. Ill also speak to his colleague, Sunrises Creative Director Alex OKeefe. Well discuss the Markey win, but also the primary loss of another Sunrise-backed candidate, Alex Morse, who tried to unseat Ways and Means Chairman Richard Neal in Massachusetts 1st district.

Today on the show: What can we learn from the Massachusetts primaries?

[Musical interlude.]

A year ago, Joe Kennedy III looked like a real threat to Ed Markey, the incumbent in the 2020 Massachusetts senate election. No Kennedy had ever lost an election in Massachusetts. Kennedy was in his late 30s, compared to the 74-year-old Markey, and he had a big advantage in the polls, especially with Black, rural, and lower-income voters. And yet

Newscaster: In the Massachusetts primary, Senator Ed Markey became the first person to ever defeat a member of the Kennedy family in that state.

Joe Kennedy III: I called Senator Markey to congratulate him and to pledge my support.

Newscaster: And when all the votes are found, this is gonna end up being something like a 10-point win for Ed Markey.

RG: So what went wrong? Kennedy, it turned out, was never able to give a convincing answer as to why he was running in the first place, given his platforms apparent similarity to Markeys. Oddly, that was the same unanswerable question that had bedeviled his great uncles presidential campaign in 1980.

Newscaster: Why do you want to be president?

Former Sen. Ted Kennedy: Well, Im were I to make the announcement to run, the reasons that I would run is because I have a great belief in this country that it is has more natural resources than any nation of the world.

RG: That rambling answer came before Ted Kennedy had even announced his run, and it was over before it had begun.

In 2020, his great nephews race turned at the end on the meaning of the Kennedy legacy, and, as well talk about later during our interview, it was Sunrise and Markey that baited Kennedy into a trap.

In the closing days, his campaign released an ad in which Markey inverted JFKs most famous adage, telling voters:

Ed Markey: With all due respect, its time to start asking what your country can do for you.

RG: An offronted Kennedy went on the attack, and House Speaker Nancy Pelosi, a longtime friend of the Kennedy family, jumped in the race to defend the clans honor.

It backfired. The public was not here to stand up for dynasties not even the Kennedys in Massachusetts.

But the biggest part of the story is the support Markey got from the Sunrise Movement and allied youth organizations. Sunrise is a climate action group, made famous when it and Justice Democrats, joined by Alexandria Ocasio-Cortez, occupied Pelosis office in 2018. Markey and Sunrise were able to harness an energy reminiscent of the Bernie Sanders campaign, mobilizing young voters and transforming Markey from an old, staid incumbent into a familiar, hip progressive grandpa fighting off a challenge from the establishment.

Even the Bernie Bro trope showed up in the race. In recent weeks, Kennedy resorted to accusations of cyberbullying by Markey supporters. Even that didnt seem to move many voters; Markey beat him by 11 points.

But there was another story going on in Western Massachusetts, in the 1st congressional district. There, Sunrise, and Justice Democrats, and others endorsed Alex Morse, the 31-year-old mayor of Holyoke, in his campaign to unseat congressman Richard Neal. That story played out very differently.

Polls showed Morse closing in on Neal just a few weeks before the election, but on August 7, as early voting was already underway, all hell broke loose.

Newscaster: The University of Massachusetts Democrats stating Morse had sexual relations with male students while he was teaching at UMass Amherst and he used his position for sexual gain.

RG: The allegations against Morse, who is gay, were vague, claiming that Morse had made students uncomfortable with sexual advances. But they didnt contain any specific or verifiable claims, or even victims. They were enough, however, to persuade groups like Sunrise to back away from Morses campaign.

Newscaster: Morse, speaking to Western Mass News, saying he believes this is a political hit job and says the Neal campaign is to blame.

RG: Then starting on August 12, The Intercept published a series of exposs that turned the story on its head:

Newscaster: The online publication The Intercept reported yesterday that the allegations against Mayor Morse may have direct ties to congressman Richard Neals campaign.

RG: We actually never proved a direct link to Neals campaign, but we did reveal a scheme by College Democrats, going back a year, to entrap Morse in order to generate sexual misconduct charges that could be used against him in the hopes of currying favor with Neal. Even the state partys leadership was involved.

Nationally, Morse was vindicated by what The New York Times called a cascade of head-spinning revelations. And those revelations were enough to get Sunrise and other groups back into the race behind Morse for the final stretch, but by then the damage was done.

Locally, that reference to The Intercepts reporting was fleeting and anomalous, as new outlets continued to treat the story as if it was real, with Neal saying the non-existent student victims should be heard, and Morse denying he did anything wrong.

An ad from Neals super PAC tarring Morse with the accusations continued to run locally through Election Day, even after they had apologized for it and said that it had aired accidentally.

Ad Host: Now, Alex Morse admits to sexual relationships with college students, even while he was a university lecturer.

RG: Neal, after benefitting from well over $5 million in spending, survived the challenge, 59 to 41.

[Musical interlude.]

RG: To talk more about Markeys win, Morses loss, and whats next, Im joined by Evan Weber and Alex OKeefe, two leaders of the Sunrise Movement.

Evan, thanks for being here.

EW: Great to be here. Thanks for having us, Ryan.

Alex, thanks for being here.

AOK: Yeah, thank you for inviting me.

So, how did you all settle on both the Ed Markey race and the Alex Morse race? Which one came first?

EW: Yeah. So in both cases, [laughs] it was a pretty, pretty easy decision. Ed Markey came first. We endorsed Ed Markey back in August of 2019, a month before Joe Kennedy even entered the race.

You know, we had worked closely with Ed Markey throughout the prior year, right after Sunrise Movement famously sat in Pelosis office and was joined by AOC. And Markey quickly reached out to AOC and Sunrise Movement to figure out how he could work with us to build a movement for a Green New Deal. And

RG: So it was that occupation that kind of got his attention?

EW: It was. Yeah. And, you know, AOC kind of took Congress by storm by joining our protest of Pelosis office and, you know, Ed Markey is a guy who had been working on climate change for several decades, you know, since the 80s, working on clean energy and climate change. And when he saw sort of the energy that AOC and our movement brought along to the issue, he knew that he needed to be a part of really standing alongside and channeling that, and helping to bring it along to the halls of Congress.

And so he came up with the idea to turn our sort of proposal for a committee into a bill, into the Green New Deal resolution, that could set forward this vision for transformation that we were talking about. We started working really closely together with him from there.

You know, so when we heard that he was facing a tough reelection fight, he had had our back in a really big way over the course of last year and we wanted to have his. He stuck his neck out for us and, you know, really went out on a limb with the Green New Deal. And then there were these rumors that Kennedy was getting in the race and we knew that we had to take a stand.

RG: And so, its one thing to kind of have somebodys back, but you guys ended up doing even more than that. Alex, you know, when did you realize that the Sunrise Movement support, and the kind of millennial-left support of Markey was going to be kind of the entire rationale for his reelection? And how did that translate into how you shape the campaign message?

AOK: Well, I tend to like underdogs. And I remember when we worked on the Charles Booker campaign, and I was in the campaign office as we were awaiting the results. And I was talking to some people on the left and people gave Markey no shot I mean, even some people within our movement just did not believe that Ed Markey could defeat Joe Kennedy.

And I really tend to like these underdogs and I tend to think: Okay, well then, if they really need our help, if theyre desperate, then theyre going to allow us to be very creative, and really have control.

[Laughs.]

AOK: Markeys star really began to rise on a meme level when he posted this iconic photo of him wearing Air Revolution sneakers outside his home in Malden. And this just kind of created a new persona for him that is almost inexplicable, similar to Bernie Sanders as this progressive grandpa that has been around the block for so long and is tough as nails and is not really going to allow anyone to tell them where to stand, his iconic political ad says that as well.

And they were working on building what he was calling a Markey-verse, with a lot of Sunrise Movement volunteers online. Because Markey made a decision that he was not going to canvass door to door, we thought we need to have a whole new style of digital organizing. So there became many meme accounts and offshoot, spin-off accounts of Shrek for Ed Markey, doggos for Ed Markey and all this stuff does not necessarily persuade voters by 20 percentage points and swing elections, but what they do is they give people hope that theres other people out there that believe Ed Markey can win. And thats really important for mobilizing our base to do phone calls, to donate money to Markey, and to eventually vote for him. So this larger Markey-verse grew out and created a character of Ed Markey that many people opted into, many people could see and recognize.

RG: Whats the reaction been from elected officials in the Democratic Party, you know, since last night? Are you sensing any change in their posture toward the Sunrise Movement? Because one of the arguments for getting behind Markey was this will show veteran politicians that if they come the right way, it doesnt matter, necessarily, what theyve done in the past that, you know, the millennial organizations are going to have their back. Have you seen anybody kind of putting out feelers?

EW: You know, I would say it started even before last night, and in the last couple of weeks, it was clear that Markey was gaining a lot of momentum, he was racking up tons of endorsements from progressive leaders and organizations and icons, and poll after poll showing him with strong, single-digit, even double-digit leads, which is what he ended up securing the win with.

You know, right after, right after Pelosis endorsement, which just, you know, totally backfired, the Markey campaign raised $400,000, immediately after that endorsement in comparison to Kennedys campaign raising just $100,000 off of it. We saw more and more progressives endorsing Markey as a result of that, sort of upset at Pelosis hypocrisy around the primary rules. And we even saw some establishment folks like Carolyn Maloney and Jerry Nadler, you know, chairs of committees, people in democratic leadership, that work with and have to work with Pelosi regularly, throw their weight behind Markey, bucking Pelosi

RG: Right and both of those survived primary challenges of their own in New York recently.

EW: They did. Carolyn Maloney, in particular, had a very unexpectedly close primary challenge and Jerry Nadler as well. And since AOCs election, theres been this sort of sea change in the way that New York politicians have been relating to the left, including [laughs] the leader of the Senate, Chuck Schumer. He did have Markeys back in this election, which is perhaps unsurprising. Hes an incumbent Democrat, but Schumer also reached out to Markeys team, I am told, very early this morning to congratulate him, to see what he can do to work more closely together.

I also heard that Markey got a call from Joe Biden very, very early on last night to congratulate him.

RG: Right, Schumer is kind of the most interesting of those, and also could be the most consequential. You know, if Democrats take the Senate in 2021, hell be Senate Majority Leader. And he wont be a kind of rank and file guy who, you know, can rack up a decent voting record, but say: I wish I could have done more. No, hell be in charge of the entire floor agenda; itll be significantly up to him the strength of the legislation that gets to a potential Joe Biden administration.

Do you have a sense that the call he made last night to Ed Markey has something to do with the fact that hes up in 2022, and is wondering if some of this energy could get behind him if he goes the right direction? And is it possible? Or is Wall Street Chuck too far gone for people like the Sunrise Movement?

AOK: I think its possible. Im optimistic in general. I mean, if you look at Ed Markeys record, theres a lot of blemishes on it, things that I never supported the Iraq War he voted for, the Biden crime bill. He has a record that looks a lot like Joe Bidens on paper, even though hes led on progressive issues like climate his entire career.

But what were trying to show is that we will not just attack you if you dont endorse the Green New Deal. But if you convert, if you join us, were not going to hold a grudge. We say at Sunrise: No permanent friends and no permanent enemies. So if you join us, not only are we going to like, not primary you, but were also going to support you in a way that only young people can.

The reason why people are afraid of the Green New Deal more than anything, because its all based on political economy, theyre afraid of attack ads about the Green New Deal. And so if you show them that we can produce better political ads than the other side can, like the Green New Deal-maker ad that we produced, we can reinvent your character and sell you to a whole new audience, then thats going to make you a lot more willing to support the Green New Deal.

And I think Ed Markeys transformation is best seen in that Road to a Green New Deal Tour that Evan was talking about. Before our first stop in Boston, Ed Markey had a line, Theyre giving these tax breaks to these oil companies, then they have the nerve to call what were doing socialism. And at that time, the dirty word around the Green New Deal is that it was a socialist wish list, right? It was a Trojan horse for socialism.

And so he would go on to say, even though the crowd was cheering at the word socialism, he would go on to say: Well, no, thats not what it is, though, folks!

[Laughs.]

AOK: And then by the end of the tour, having seen the transformation that we were sparking and the fervor we were sparking around the country, by the last DC stop with AOC and Bernie Sanders by his side, he said: They call it socialism. Well, you know what I say? Give us some of that socialism!

Yeah.

AOK: And Ed Markey, to his core, is a politician a politician I respect who will move with the movement, who will make very smart political calculations. Thats why we trust him as a dealmaker for the Green New Deal. And he saw that the momentum was with the young people, and hes one of the few, few, few if any other incumbents that dont just say, I love these young climate kids. It inspires me! But Ed Markey would bring a Black kid from the South, like me on the phone and ask for my advice and then follow it. He bet his career on the advice we gave to that last line in that dealmaker video, Its time to start asking what your country can do for you.

You know, he bet his political career luring the Kennedys into a fight a fight about the soul of neoliberalism and what it ended up being was a disastrous miscalculation for Joe Kennedy, because it showed the ruling class was so offended that you would even ask them for more. But you have to have so much trust in the next generation, and that trust is weaved into the Green New Deal.

RG: Now the only member of the Massachusetts congressional delegation that hasnt signed on to the Green New Deal was up for reelection too, Richie Neal.

Lets talk a little bit about the bad news from last night. You guys got behind Alex Morse, the Holyoke mayor, supporter of the Green New Deal. Why do you think he fell as short as he did? The returns are still coming in it; looks like hell lose by about 18 points.

EW: Yeah. So obviously I think were gonna have to take our time to analyze what exactly led to the unfortunate loss there last night. You know, we backed Alex Morse early this spring, after many, many efforts to pressure and push, Richie Neal to close the gap [laughs] on Massachusetts delegation supporters of the Green New Deal and you know, hes a guy whos taking money from fossil fuel companies and utilities and he didnt seem too interested.

So, here was this young guy, Alex Morse, who moved his city to 100 percent clean energy, reduced their emissions by a huge amount while mayor, and shut down the last remaining coal plant in Holyoke. You know, it was kind of a no-brainer there for us to get involved in this race.

Obviously, there was this sort of late-breaking scandal-non-scandal in the race that

RG: Yeah.

EW: pulled groups like ours out of the race for a critical week near the end where we were trying to evaluate what was going on and your reporting helped us understand and see clearly that there were some pretty bad intentions and corruption at the heart of these allegations and scandals that I think did bring a lot of national attention to his race in a way that was helpful and allowed us to do one of the things that we do well, which is, you know, put national progressive firepower on a race like this. But it also created this opening for Richie Neal and his allies to continue to spread misinformation and homophobic smears behind the scenes, through mailers, and digital ads, and TV ads that his disgusting super PAC aired, which obviously did seem to have some impact in the race, because polls showed that there were a lot of people still undecided, that Richie Neal was under 50 percent, which is historically bad as an incumbent, there was a real opportunity to close that gap. But it seemed like when those undecided folks were making their decisions, they went with Richie Neal, for some reason.

And so I do think that that had an impact. And, unfortunately, the local media did not do a good job of picking up on the great reporting that you did as the rest of the national progressive movement, and did cover the scandal [laughs], and the original breaking thing, but did not do as good of a job of covering the corruption of the Massachusetts Democratic Party.

The way that this smear unfolded, do you think itll change the way that kind of progressive organizations respond to the next attack that is leveled personally against an insurgent or progressive candidate?

EW: I think it absolutely will. You know, Ill speak for the Sunrise Movement specifically: The way that those attacks played out was a big learning moment for us as a young organization. And weve been doing a lot of reflection, and are going to be doing more debriefing about how we can be better responsive to those kinds of attacks and smears going forward.

As our movement continues to grow power, like Alex talked about, more and more of those character attacks and smears are going to come our way. And we have to be ready to discern whats real and whats not, and, you know, have a default position of standing by our folks and doing our best to take claim seriously, but also make sure that were getting properly vetted evidence.

So whats next for Sunrise Movement on the electoral front?

I know that at The Intercept were watching the New Hampshire Governors primary, Andru Volinsky, kind of insurgent candidate there.

Were watching Jess Scarane, a candidate in Delaware whos challenging Chris Coons.

But what are you guys looking at? And where do you think youll put your energy between now and November? Or are you just going all general election?

AOK: I mean, as far as I know, we are going all general election. Weve done our part. We won in landslides across the country in a lot of these primaries. We reelected the Squad. We have someone, Mike Siegel, in Texas running to flip a Texas red seat for the Green New Deal, supported by labor unions, could really transform the entire political game in Texas, if that happens.

So were pivoting to the general election and using these really powerful champions that weve elected as our major protagonist in the story. Obviously, Joe Biden is not the protagonist that is going to mobilize young people to vote, and, unfortunately, he doesnt seem to have that much intent to mobilize our generation to vote. We believe its very important to defeat Donald Trump, and we want to use the Squad as really powerful motivators for our generation to see what comes after November.

We have to build that vision, the first hundred days of Joe Bidens presidency, and build a vision of how we can shut down society and actually force him to take certain concessions from the left. We also have really powerful leaders like Ed Markey, who are now going to be on the inside negotiating with other senators who are now afraid of us, who also now want our support.

So we are going into 2021, if Joe Biden is President, with a real position of power to make the political agenda for the Democratic Party.

RG: Well, congratulations on your win last night, and good luck going forward.

Evan Weber is political director for Sunrise Movement. Alex OKeefe is the creative director of the Sunrise Movement. Evan and Alex, thanks so much for joining us on Deconstructed.

EW: Thanks so much for having us, Ryan.

AOK: Yeah, Thanks for the invite. Its good to win!

Beats losing.

AOK: [Laughs.] Thats for sure.

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Markey Won. Morse Lost. What Happens Next? - The Intercept

From energy levels to metabolism: understanding your menstrual cycle can be key to achieving exercise goals – The Conversation AU

Posted: September 5, 2020 at 5:49 am

Its pretty normal to feel full of energy for exercise some days, and as though you cant be bothered on other days.

For women, theres a physiological explanation behind this. While mens hormone levels do change over a lifetime, day-to-day they remain quite stable. Women, however, experience fluctuating levels of sex hormones daily.

Scientists havent yet worked out the complete picture when it comes to how the menstrual cycle affects exercise. But we know different phases of the menstrual cycle, due to the fluctuation of hormones, can affect metabolism and recovery from exercise, particularly for women participating in endurance activities.

Understanding the rise and fall of hormones during the menstrual cycle can allow women to adapt their exercise routines, and optimise their chances of succeeding with any training or weight loss goals they may have.

A womans cycle, which is generally 28 days, can be broken up into two main stages: the follicular and luteal phases.

The follicular phase days 1 to 14 starts on the first day of a womans period. During this phase, levels of oestrogen (the primary female sex hormone) progressively increase and progesterone (the other female sex hormone released from the ovaries, which stimulates the uterus to prepare for pregnancy) stays stable.

At this time, women are physiologically similar to men in their metabolism and recovery. Training will feel easier and you will recover more quickly than during the luteal phase, which well get to shortly.

Read more: Childhood, adolescence, pregnancy, menopause, 75+: how your diet should change with each stage of life

This ease of training and speed of recovery become more pronounced during the later part of the follicular phase.

Around day 12, levels of oestrogen and another type of hormone, the luteinising hormone, surge, triggering ovulation. Youre likely to experience an increase in energy and strength at this time, allowing you to put even more effort into your workouts.

So the follicular phase, particularly at the end, is the time to train hard: to incorporate new exercises and train at higher intensities. This is particularly relevant for women trying to lose weight.

The luteal phase represents the second half of a womans cycle.

During this phase progesterone levels peak, resulting in an increase in resting heart rate, and decreases in aerobic capacity and ability to tolerate heat. Exercise may feel like an uphill struggle and you will tire more quickly.

The body burns more fat during the luteal phase, as the peak in oestrogen and progesterone suppress gluconeogenesis (the making of sugar from protein and fat).

This increase in fat burning may seem like good news from a weight loss perspective, but it makes it harder for the body to access sugar. This means exercise will feel harder.

So during this phase, the focus should be on incorporating lower-intensity cardio and strength sessions, and active recovery sessions such as walking, yoga and stretching.

Read more: Period pain is impacting women at school, uni and work. Let's be open about it

Progesterone also breaks down muscle, so you wont enjoy the same gains from your workouts, and recovery is slower.

Finally, the hormonal changes during this phase result in a shift of fluid from your blood plasma to your cells, resulting in bloating or fluid retention. Coupled with pre-menstrual symptoms such as headaches and fatigue, exercise is likely to seem harder than usual, so its not a time to be smashing your goals.

At this time your metabolism peaks (an increase by 5-10% from the lowest point one week before ovulation), and so can your appetite. The best way to manage all of this is with exercise just of the low-intensity variety.

Eating carbohydrates and protein within a couple of hours of exercise also helps as it reduces your reliance on making glucose from other sources. This results in increased energy levels and quicker recovery.

You could try chopped fruit with 100% nut butter, some wholegrain bread with 100% fruit spread, or a serve of dairy, such as yoghurt.

And make sure to surround yourself with plenty of foods naturally high in sugar and fat such as fruit, avocado, nuts and seeds. These foods release the same pleasure response in the brain as the processed and packaged foods you might be craving.

It seems counter-intuitive, but when your period starts, you will start to feel normal again, as hormone levels return to baseline.

A well-planned food and exercise program will allow you to work with your cycle, not against it. This is worth thinking about even if you dont usually experience menstrual symptoms these hormonal changes are happening in your body regardless.

Start by tracking your menstrual cycle. Circle the first and last days of your period and count the days between the first days of two consecutive periods to determine cycle length. Or you might choose to use an app.

By recognising these phases of the menstrual cycle, women are better placed to deal with common pre-menstrual symptoms, and achieve their health, training and weight loss goals.

Read more: Four common myths about exercise and weight loss

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From energy levels to metabolism: understanding your menstrual cycle can be key to achieving exercise goals - The Conversation AU

5 Simple Yet Powerful Ways To Get The Most Out Of A Workout – MensXP.com

Posted: September 5, 2020 at 5:49 am

You dont wake up at 5 AM every morning or workout in the gym after work to get average results. You do it to get 100% out of every rep and run.Every hard-earned drop of sweat is an achievement but you can stretch the results to maximum by doing the smart workout.Here are some powerful strategies to get the most out of your workout.

The more hours you invest in your workout, the more results youll get is a popular belief but its also a myth. Doing a high-intensity workout for 30-40 minutes is good enough for a human body.

You get the best results in these few minutes. After that, youre just spending more energy and more hours in exchange for lesser results.

Its understandable that youre pumped up. You want to finish your reps while you have that energy but a smarter decision would be to do reps for 20 seconds and rest for 10 seconds. Repeat for 4 minutes and rest for 1. This strategy will provide you more cardiovascular and fat loss benefits.

If you are a beginner, it is wise to take it slow. Lets say youre cycling or running, try to build up your endurance for a few weeks, even a whole month if you need to. Get your body to a rate where you can talk without going out of breath.

Once you reach this level, step up the intensity to increase the effectiveness of your workout.

For the ones who are only doing cardio, your metabolism will go down making it difficult for you to lose weight. Do resistance training as well, where you do more exercises for muscle gain, will increase your metabolic rate.

Also, during resistance training, pay attention to your lifting technique. Most people contract muscles slowly and release quickly. But if the lifting happens slowly in both directions, your every move will be maximised. Keep a 5-second count while lifting and lowering.

Try to lean more towards free weights over machines once you have a hang of postures. Exercising with free weights like dumbbells, barbells and kettlebells show better hormonal responses as compared to machine-led exercises.

In the long run, exercise is no good if you hate it. Pick a form of cardio that you can enjoy like running, walking, swimming, badminton, biking, hiking, rowing etc. and look forward to it.

This will keep you and your body from getting bored resulting in better performance.

Protein helps your body in building back muscles after a workout. And for better fitness results, that process shouldnt stop. You can increase your protein intake through snacks, pre-workout drinks and meals or post-workout nutrition.After protein, pay attention to carbs in your diet. You may believe the notion that after eating carbs, youll have to run a marathon but that isnt true. Carbs are a primary source of energy for your body, so when you eat just the right amount of carbs, your body performs better.Another important point to remember is hydration. Dehydrated people lose lesser bodyweight as compared to the ones who are well hydrated.

Remember to take a good nights sleep. This helps in increasing your efficiency and makes way for long-term benefits.

While these suggestions have shown good results, it is always better to consult a professional trainer who can guide you through as per your bodys needs.

Let us know if there are any other techniques you have been using while working out.

Explore more.

Photo: YouTube (Main Image)

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5 Simple Yet Powerful Ways To Get The Most Out Of A Workout - MensXP.com

Diet companies are banking on you feeling sh*tty about your post-isolation body – Cosmopolitan

Posted: September 5, 2020 at 5:46 am

Illustration by DAra Nazaryan

Some states were barely one week deep into lockdown when quarantine 15 jokes arrived on the socials. Maybe the meme fairies were just trying to make a lighthearted joke while the world burned, but the punch line threw shade we really didnt need. The possibility that we could look different after an uncontrollable virus took over the world was hilarious, apparently. El oh el, amirite?

And it should surprise exactly no one that the weight-loss industry immediately jumped on quarantine as a marketing tool. A random sampling of seven diet companies Instagram posts between March 12 and July 14 found that at least 20 percentand up to 80 percentof the brands content used threats of stay-at-home weight gain to sell us their products.

This content is imported from {embed-name}. You may be able to find the same content in another format, or you may be able to find more information, at their web site.

If youre thinking, Who cares?! Businesses want to make money and Ill hand it over if they help me lose my quarantine weight! then (1) all these words are for you, boo. And (2) using food to cope in tense times is a very normal reaction (and, honestly, a privilege).

We shouldnt feel weak or lazy for practicing a little Doritos self-care. Soothing ourselves shouldnt lead to a negative self-talk spiral. Its hard enough to block out body-image concerns in a normal time, says human COVID-19 survival kit (and my actual therapist) Rachel Gersten, LMHC, co-founder of Viva Wellness in New York City. Now, most of what wed normally turn to is gone. Food as comfort is whats left, for a lot of us, and its fine to just enjoy it.

By posting aggressive pep talks on grabbing this chance to perfect our bodies, diet companies also trigger setbacks in disordered eating. For people trying to deal with legitimate stress-induced eating disorders, being told now is the time to trim down can undo important progress.

When youre no longer convinced your body is a problem, the problem is solved.

Look, its true that excess weight is associated with many health conditions, but the proven biological connections arent crystal clear. We dont yet know what exactly leads to what, and being overweight isnt a solid measure of health. Plus, weight loss alone wont make you healthier. What will: a relationship with food that doesnt involve calorie math, restrictive eating, or working out just to burn off snacks.

Im not saying you need to magically fall in love with the way your thighs look in shorts rn (they do look good tho!). The key to dismantling a system that makes $ off your insecurities is IDing diet thirst traps and excluding yourself from that narrative. When youre no longer convinced your body is a problem, the problem is solved.

Please contact the National Eating Disorders Association (NEDA) help line at 800-931-2237 if you believe you or someone you love is struggling with an eating disorder and needs help. For crisis situations, text NEDA to 741741 to be connected with a trained volunteer at the Crisis Text Line.

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Diet companies are banking on you feeling sh*tty about your post-isolation body - Cosmopolitan

Miley Cyrus Reveals She Quit Her Vegan Diet For Health Reasons, Was ‘Running On Empty’ – Women’s Health

Posted: September 5, 2020 at 5:46 am

Miley Cyrus has been a vegan for years, but she just revealed in a new interview that shes stopped the diet because it was negatively impacting her health. But, she says, shes not happy about it.

Miley dropped the knowledge on The Joe Rogan Experience podcast on Wednesday. I was vegan for a very long time and Ive had to introduce fish and omegas into my life because my brain wasnt functioning properly, she said. Miley said she also was having intense hip pain that she thinks was due to her vegan diet.

FWIW: Miley knows some people arent going to be happy with that news. Vegans are going to come for me and thats OK. Im used to people coming for me, she said.

Miley said she followed the strictest [vegan diet] youve ever known from 2013 to 2019, and her first non-vegan meal was cooked by her ex-husband Liam Hemsworth. My ex-husband cooked me some fish on the grill, she said. I cried, like, for a long time. I cried for the fish it really hurts me to eat fish.

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But while she doesnt exactly love eating fish, Miley said its really improved her health and her thinking. Now Im so much sharper than I was and I think that I was, at one point, pretty malnutritioned, she said. I remember going to Glastonbury [music festival] and that was a show that I lovedI loved my performancebut I was running on empty. Shes also added gluten back into her diet, BTW.

Miley said its really terrifying to leave veganism because of the backlash she might receive, but she wants people to know that she still loves animals. I have 22 animals on my farm in Nashville, Ive got 22 in my house in Calabasas, Im doing all I need to do for the animals, she said. But when it comes to my brain you cant be vegan and be this quick.

So, Miley now considers herself a pescatarian (i.e. a vegetarian who eats fish). Thats where Im at, she said. But, in true Miley style, shes open to other eating plans. Im experimenting a lot with my diet, and my body, and my routine and my exercise right now, she said.

And yeah, Miley called it: She's already getting served some haterade on Twitter over ending her vegan diet.

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Miley Cyrus Reveals She Quit Her Vegan Diet For Health Reasons, Was 'Running On Empty' - Women's Health

Patrick McEnroe Has Branched Out From His Meat and Potatoes Childhood – Grub Street

Posted: September 5, 2020 at 5:46 am

Patrick McEnroe broadcasting while dreaming of sushi. Illustration: Margalit Cutler

For the last couple weeks, the ESPN broadcaster and former tennis pro Patrick McEnroe has been in quarantine in a tennis-tournament bubble. The U.S. Open typically draws massive crowds to Queens just ask any New Yorker who has taken the 7 train in late August. This year, of course, there are no fans. Obviously for the top, top players its got to be weird, for Serena and Djokovic, every time they walk out there theres a huge crowd, McEnroe says. But its still a tennis match. Its not that different when you get between the lines. In the tennis bubble, hes keeping busy studying up on players hes less familiar with, and watching the greats practice. Im sitting in Arthur Ashe Stadium, which normally seats almost 24,000 people, theres maybe at the moment 50 people in here, he tells Grub. Hes also been drinking plenty of La Croix while stuck inside his tennis bubble I am currently obsessed with sparkling water and eating some favorites, like sesame chicken and Coals grilled pizza.

Friday, August 28My day begins with the 9 a.m. morning ESPN production meeting, where we go over the TV schedule and get our stat sheets on all the players and matches for the day. This week, I was covering the Western & Southern Open tournament, normally held in Cincinnati, which is being held this year at the Billie Jean King National Tennis Center, the site of the U.S. Open, which Im also covering.

After the meeting, for breakfast I had an egg-white frittata with broccoli, mushrooms, onions and some hot sauce. I like that Cholula. Thats what they bring to us here, Ill take that. I wouldnt say Im a connoisseur of hot sauce, but I have been adding it a little bit more. When I was young I wasnt into spicy foods at all. Its something Ive gotten more into in my later years. Brad Gilbert, my comrade at ESPN, hes a heavy-duty hot-sauce guy. Maybe his influence rubbed off on me a little bit.

Then I prepared to go on air for pre-match commentary about an hour later with my colleagues Chis McKendry and former world No. 4 James Blake (whom I coached when I was captain of the U.S. Davis Cup Team). I try not to eat too much before going on air. I get a little tempted sometimes just to start pounding down sugar.

For lunch I had a Greek quinoa salad with grilled chicken, cucumber, tomato, feta, olives, and pepperoncini. And I am currently obsessed with sparkling water. La Croix is my favorite with all their flavors (passionfruit, key lime, mango, and tangerine in particular). They have an unbelievable supply they have in our commentary booths, various flavors of La Croix. Im sort of the guy who started it, so now everybody drinks it.

When I go to the booth, the stage manager is not allowed to be in the booth with us but is in the outside area. Theyll ask me, What would you like to drink? And I say, Bring me a La Croix. And they say, What flavor? And I say, Surprise me! Cause I love all the flavors and that theyre coming up with something different. I like the plain old lemon and lime, but they have a limoncello one that is new.

I finished my lunch break watching the womens semifinals from the ESPN production booth. The matches were former U.S. Open and Australian Open champion Naomi Osaka of Japan vs. Elise Mertens of Belgium, and two-time Australian Open champion Victoria Azarenka of Belarus vs. Johanna Konta of Great Britain. Then I prepared to go back on air to do live match commentary during the mens semifinals.

For dinner, I ate sesame chicken with peppers, onions, snow peas, sauted bok choy and vegetable fried rice, paired with a beautiful bottle of 2018 Matthiasson Village Cabernet Sauvignon. Oh, man. I love sesame chicken with a really nice fried rice. Thats definitely one of my favorites. I kind of like the little sweetness of it; I have a sweet tooth.

I do love my desserts. Ice cream is my favorite. Ben & Jerrys is usually on site here. But we dont have that this year, so Ive got to try to make do without that. That would be my late-night treat if Im doing a late match, Im getting a little tired, I need that sugar buzz. Im a big cookies and cream guy, and I love the basics, man. I love coffee. If I go for a flavor that has something mixed in I always go for plain vanilla, as well.

Saturday, August 29Before my 9 a.m. production meeting I made a delicious (and healthy!) smoothie with strawberries, blueberries, raspberries, almond butter, almond milk, sliced almonds, and some Jarrow Formulas whey protein. I try not to pig out too much.

Following the meeting, I went down to the hotel bubble gym for a morning workout: 20-minute intervals of uphill walks/jog on the treadmill, followed by an upper-body workout with weights for my back and triceps.I got ready to go on air this afternoon on ESPN2. First was some pre-match commentary before the mens final between Novak Djokovic and Milos Raonic, then some live match commentary. After losing the first set, in true Djokovic fashion he came back to win the match, making him the 2020 Western & Southern Open Mens Champion and the favorite to win the U.S. Open (which he has previously won three times).

For lunch, I had a pesto quinoa salad with walnuts, garlic, sun-dried tomato, and mozzarella and of course some more La Croix sparkling water! The food is being catered by the tournament. Normally there is food everywhere and you can choose. This year because of the strict protocols we have to order our food through the catering three days in advance. They send you an email, and you have to answer what you want for breakfast, lunch, and dinner.

The pesto quinoa salad was tasty I was surprised. Ive really gotten into pesto, though. During quarantine, my wife made an unbelievable fresh pesto sauce a couple times. I never really liked pesto until I went to La Cinque Terre in Italy years ago, before my wife and I had kids. We were relatively newly married and her family has a lot of Italians in their background. We went on sort of a family trip there, and I just fell love in with the pesto sauce.

Growing up I was very basic meat and potatoes, you know my mom used to make a great Bolognese sauce. I feel like Ive branched out a little bit in my adult years. Traveling around the world definitely helped. A lot of the time, when I was on the tour, we were in Asia. Thats when I got into sushi, and some of the Chinese and Korean dishes I like. I love Korean barbecue I used to go down to a couple of the Korean barbecue places down in the Village when my wife and I lived in the city. Id be lying if I said I remembered the name.Hopefully theyre staying in business with this craziness.

My Saturday evening began with an important pre-U.S. Open announcer meeting that lasted about two and a half hours. For afterwards, they were kind enough to bring in some good old-fashioned New Yorkstyle pizza and fresh garden salads for everyone. Ive always loved pizza. When I was on tour, as soon as Id come back to New York, the first Id do is go get a slice. Im not that particular. Over the years Ive grown to like the really thin style, like you get in Italy. But a New York slice is still right up there.

Sunday, August 30For breakfast this morning I made one of my favorites: Fage Greek 2 percent yogurt with fresh blueberries, almonds, and a touch of honey mixed in. Breakfast was followed by my morning production meeting, and then I got ready to go live on air for a special U.S. Open edition of SportsCenter. I was on with my colleagues Chris McKendry, Darren Cahill, and Brad Gilbert, breaking down the mens draw and discussing the first round matches.

Once SportsCenter was done, I had a fresh turkey wrap with cranberries, goat cheese, and baby spinach, which I got to enjoy while watching Serena Williams have a practice session on Arthur Ashe Stadium Court. Its pretty cool to watch these great players practice. Serena tends to focus on a couple little things, Ive noticed, in her practices. Its amazing when you watch someone that good hone in on a couple things.

I had dinner in my hotel bubble room, a few slices of Coals thin-crust, grilled pizza with prosciutto and arugula, along with some roasted Brussels sprouts with walnuts and raisins (in recent years, Brussels sprouts have become one of my absolute favorite things to eat). Its really good, thats become one of my favorite staples up where I live. I was able to get that delivered to me last week at some point.

After dinner I recorded an episode of my podcast Holding Court (which I started earlier this year in quarantine, after testing positive for COVID-19). Normally I would be recording in my studio in the basement of my Westchester home, but my hotel bubble room works out just fine. I previewed the Open, most episodes feature me interviewing special guests/friends from the entertainment and sports worlds. My next guest this month will be tennis icon (and four-time U.S. Open Champion) Martina Navratilova; previous guests this summer have included Alec Baldwin, Ben Stiller, NBA greats Steve Nash and Dirk Nowitzki, tennis legend and six-time U.S. Open Champion (and my ESPN colleague) Chrissie Evert, and Billions creator and producer Brian Koppelman.

Once I finished taping my podcast episode, I did some U.S. Open prep work for the opening-day matches tomorrow. I then spent the rest of my night chilling with a glass of vino.

Monday, August 31 For breakfast I kept it simple, just a protein bar and coffee before heading to my 10 a.m. ESPN announcer meeting.

Then I did a late morning workout at the hotel bubble gym before heading back to the U.S. Open grounds to get ready to go on air around 1 p.m. for live match commentary with my brother John. But first, I had to pick my outfits for when Im on TV: I decided on a casual look for the day with a blue button-down shirt, and then a more snazzy look for the evening when Ill be back to call the second match of the night on ESPN2. I opted for a pinstripe blazer, a white button-down shirt, and a blue silk tie with white daisies on it.

For lunch, around 1:30 p.m., I had a chicken Caesar salad while calling the afternoon match with John. Its the first mens singles match on Arthur Ashe of the entire tournament featuring Alexander Zverev of Germany vs. Kevin Anderson of South Africa (a U.S. Open finalist in 2017, losing to Rafael Nadal). Zverev won. I like the chicken Caesar, I also like that I know what Im going to get here. That to me is fairly healthy, I go no croutons, the chicken is usually a pretty good quality chicken. The bonus is if I can warm up the chicken. Sometimes I go for a different dressing, like the balsamic vinaigrette. I dont always go for the Caesar. I just love salad, and I love grilled chicken, and I love Parmigiano.

After the match, I had a break before I got ready for Primetime that night. I was on air with Chrissie Evert at the famous Fountain Plaza to do the intro segment before the Opening Ceremony and the night matches. Later in the evening, Chrissie and I called the second match of the night on Arthur Ashe, Naomi Osaka vs. Misaki Doi. Osaka came out with the Breonna Taylor mask in the first round. Its amazing what shes done to put herself out there like that. Its definitely been a topic of discussion for us on air, and its something were continuing to watch. The tournament is going on, as is the NBA, and its been nice to see someone like Naomi step up and be the leader in the tennis world. Theres been a lot of incredible tennis people over the years obviously Billie Jean and Arthur Ashe being the most obvious who have spoken out about social issues and racial injustice. Theres no doubt that Naomi took a major step, stepping into the forefront.

Before I went back on air, for dinner I had sesame chicken again with peppers, onions, snow peas, sauted bok choy, and vegetable fried rice. The Osaka/Doi match started at 10:15 p.m. and finished just before midnight. Osaka pulled through and won it in the third set. But my night was not done one more match was being played, so Chrissie and I finished the night doing commentary for American Ali Riske vs. Germanys Tatjana Maria. Luckily, Riske cruised through the second set to win the match, which ended a few minutes after midnight.

BEDTIME!

Tuesday, September 1Before my 10 a.m. ESPN meeting, I made a power protein smoothie: spinach, frozen blueberries, bananas, raw almonds, peanut butter, flax seeds, chia seeds, half low fat organic milk/half almond milk, and ice. (I like it to be icy and thick.)

Had a late lunch at 3:50 p.m., a gluten-free chicken teriyaki wrap with cheddar cheese and fire-roasted peppers and onions. The chicken teriyaki wrap, Im not going back to that. Theres not going to be a second round. Normally I like chicken teriyaki if its hot and with rice and theres broccoli and stuff. But the wrap was a mess. I wasnt down with that at all.

It was a light day for me. I had most of the day off, and then did the Venus Williams match at night. That was a pretty good match. She played a seeded player from the Czech Republic, Karolna Muchov, who is a very good player. It was the first time in 22 years that Venus Williams lost in the first round of the U.S. Open. She never has. Its amazing shes still playing at 40. She hasnt been a factor the last few years as far as winning one of these, but the fact that shes still out there playing, and she loves it, is pretty remarkable.

Serena is going to be 39 and shes still a factor to win this. Its just remarkable to consider how they started, and their dad said they were going to retire in their early 20s and do other things. The fact of the matter is they have done other things. I think in a way thats helped them have the longevity to want to keep playing tennis for this long.

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Patrick McEnroe Has Branched Out From His Meat and Potatoes Childhood - Grub Street

Wood storks, the bellwether of Everglades health: They’re surviving on hot dogs and chicken wings – Palm Beach Post

Posted: September 5, 2020 at 5:46 am

Kimberly Miller|Palm Beach Post

A tragedy of ill-timed rains and human-ruined landscapes led 98.5% of wood stork nests to fail in the Everglades this year with nearly grown chicks starving to death as vultures circled.

But a new Florida Atlantic University study found a nascent trend in urban colonies may assuage down years as the threatened species knots together a life on the periphery of the Everglades and in the trashcans of mankind.

The three-year study discovered that despite a narrowly-evolved diet of fish, wood storks will subsidize their meal plan with fast food favorites such as chicken wings, hot dogs and cold cuts when traditional fare is scarce.

The lanky birds also had a taste for penne pasta, chicken nuggets and pollywogs.

Its maybe not the best food items, but its better than nothing and they end up producing at least one young per pair, said Dale Gawlik, an FAU biology and environmental science professor who co-authored the study. They cant make a go of it just by feeding in urban areas, but its a relief valve when things are really bad.

Betsy Evans, a natural resources specialist with the U.S. Army Corps of Engineers and lead author of the study, said examining the diet of wood storks is relatively easy because they regurgitate when nervous, such as in the presence of humans or predators.

More: Why Everglades restoration is losing to sea level rise

She said about 90 percent of the boluses balls of puke found in nests could easily be identified as food items. From 2015 through 2017, 643 boluses were reviewed.

They are really vomity, Evans said about wood storks. In one nest a chick regurgitated a hot dog and the other had the bun.

Two wood stork colonies in natural areas and three urban colonies, including one in Palm Beach County, were involved in the study. In total, 160 nests were studied.

Ballenisles Country Club in Palm Beach Gardens was the home to one of the urban colonies, which nested on an island in a golf course pond. One urban colony was in a Broward County park. Another was behind a car dealership on a spill island in a manmade lake.

Gawlik said its the first study he knows of that looks at the diets of the urbanized wood storks.

Although white ibis have long been city feeders, plucking crickets and worms from front yards, as well as the random parking lot French fry or bread crust, wood storks are more selective.

More: Why a 1950s engineering blunder and rare sparrow are key-arguing pointsThe big birds, which can stand 45 inches tall and weigh as much as 8 pounds, feed by touch, swishing their beaks back and forth in the water and then snapping them shut with a 25-millisecond reflex action when they feel a fish. A pair of nestingwoodstorks needs an ample bounty of fish to raise their chicks and can eat more than 400 pounds during a breeding season.

They also evolved to thrive in the unique environment of the Everglades where wet season deluges spread fish throughout the landscape, which are then consolidated in easy-catch pools when the waters recede during the dry season.

The 2019 rainy season was the shortest in 88 years of records kept by the South Florida Water Management District, with September being the driest on record. That meant no water on the high-ground marl prairies that typically dry down in the fall to provide easy fishing for the storks.

So the wood storks waited until February and March to nest when the deeper Everglades sloughs began to dry.

The delay caused nesting season to bleed into the rainy season, which cut off the wood storks' food supply when the fish spread throughout the landscape again, making them harder to catch. A wood stork's nesting period is about four months.

Parents couldnt feed the fledgling storks that were just weeks from adulthood. Of about 1,360 nests counted by the South Florida Water Management District, 98.5 percent failed. Wood storks are called the bellwether of Everglades health because they prosper when the natural conditions pre-flood control are in place.

More: How this Florida raptor was rescued froman unlikely savior

The urban colonies are essentially cutting down the bust years so instead of boom and bust, its like boom and average, Gawlik said. And thats not a small thing when you think about it generation after generation.

Urban wood storks also fed more on tadpoles, the study found, which were abundant in roadside-created wetlands such as swales, ponds and canals.

Evans said the health of the urban wood storks was not much different than that of the storks in the natural areas.

One characteristic of wood storks that allows them to thrive in urban environments is they can fly long distances up to 50 miles to search for food, which gives them options of traveling to natural marsh areas or supplementing with fast food scraps.

More: The Everglades' wading birds are in peril: The race to save the Rescue Strand

Future studies may look at a specific gene in wood storks that accounts for how daring they are as far as trying different food or being willing to move into urban areas. If bolder birds are more likely to survive because they can expand their range and diet, it could mean an evolutionary tweak in the wood storks behavior.

Its a firehose of change we are throwing at animals, Gawlik said. Over time, if a species isnt adapting or making unconventional choices, then they are gone.

Kmiller@pbpost.com

@Kmillerweather

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Wood storks, the bellwether of Everglades health: They're surviving on hot dogs and chicken wings - Palm Beach Post

Should you think twice about picking a diet pack of potato chips? – The Jakarta Post – Jakarta Post

Posted: September 5, 2020 at 5:46 am

As most dieters tend to cut calories in order to lose weight, manufacturers have come up with various lower-calorie substitutes of our favorite high-fat food.

A recent study, published in the Journal of Marketing Research, examines the perceptions behind these diet options and how we make our food choices, particularly when it comes to restrained eating.

The researchfound that people who frequently try to cut back on their eating tend to buy a large portion of a light substitute of high-calorie food, rather than a smaller package of their favorite indulgent foods.

Participants who indicated that they rarely dieted had the opposite preference, systematically picking out a smaller portion of high-calorie food like potato chips and candy.

These findings prompted researchers to conclude that a larger, lighter version of an indulgent food is perceived as healthier and more filling than the smaller, higher-caloric-density version of the same product.

Researchers have conducted a series of studies to assess how dietary restraint affects the trade-off between caloric density and portion size for consumers.

In one of them, participants were asked to choose between a medium-sized bag of Lays baked low-fat BBQ potato chips and a smaller package of the regular version, both of which have similar total calories.

Most chronic dieters, who often cut back on their eating by skipping meals or eating smaller servings, opted for the larger bag of light baked chips, while unrestrained eaters preferred the smaller package of regular Lays BBQ chips.

Similar experiences were conducted with other high-calorie snacks such as popcorn, cookies, macaroni and cheese and mayonnaise all of which produced similar results.

Additionally, researchers noticed that the larger but lower-caloric-density option was perceived as healthier and more filling, but less tasty than the smaller but higher caloric density option.

Small packages are less likely to be appealing to restrained eaters when positioned as targeted solutions to cut calories. By contrast, unrestrained eaters are likely less concerned with the ability of smaller packages of indulgent foods to be filling, and thus such small packages of indulgent foods may be targeted at unrestrained eaters who want to cut back or just want smaller servings, researchers Peggy J. Liu and Kelly L. Haws wrote in the paper.

Read also: Five science-backed diet changes to make for better health

Low-fat doesnt necessarily equate to fewer calories

Researchers have long been studying the impact of packaged low-fat snacks on normal-weight and overweight people.

A study, conducted in 2006 by researchers at Cornell University, showed that overweight people consume up to 50 percent more calories when they eat diet versions of snack foods than when they eat the regular versions.

At the time, researchers also found that many low-fat-labeled foods have only about 30 percent fewer calories than their regular counterparts.

Low-fat labels trick people into eating more than regular labels. But the cruel twist is that these labels have an even more dramatic impact on those who are overweight. They are at danger for really overindulging when they see something with a low-fat label. If we are looking for an excuse to eat, low-fat labels give it to us, said Brian Wansink, the John S. Dyson Professor of Marketing and of Applied Economics at Cornell.

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Should you think twice about picking a diet pack of potato chips? - The Jakarta Post - Jakarta Post

Hemp-CBD dietary supplement bill introduced in the House – FoodNavigator-USA.com

Posted: September 5, 2020 at 5:46 am

The Act directs the US Food and Drug Administration (FDA) to use its authority and resources to set a clear regulatory framework for hemp and hemp derived CBD and assure consumer protection.

The legislation would allow hemp and hemp-derived CBD to be legally marketed in dietary supplements so long as manufacturers comply with new dietary ingredient requirements and other Food and Drug Act dietary supplement policies.

The announcement was welcomed by the dietary supplement and hemp industries. In a joint statement, the American Herbal Products Association (AHPA), Consumer Healthcare Products Association (CHPA), Council for Responsible Nutrition (CRN), and United Natural Products Alliance (UNPA) noted: While the 2018 Farm Bill changed the law to allow hemp farming, regulatory uncertainty remains about the inclusion of hemp and hemp derived CBD in dietary supplements. This lack of regulatory clarity along with insufficient oversight around hemp and hemp derived CBD exposes consumers to potentially unsafe products and lack of consistency in product quality.

Recognizing the urgent need to address confusion around the legal status of hemp and hemp derived CBD, [we] have been calling on Congress to provide FDA statutory authority and additional resources to regulate hemp and hemp derived CBD as a dietary supplement.

Todays legislation would allow hemp and hemp derived CBD to be legally marketed in dietary supplements so long as manufacturers comply with new dietary ingredient requirements and other Food and Drug Act dietary supplement policies. This pathway for hemp and hemp derived CBD products to be legally marketed, would put in place necessary safeguards to protect public health. A legal hemp and hemp derived CBD pathway would also provide much needed certainty to hemp farmers.

In separate comments, Julia Gustafson, CRNs VP of government relations, said it is critical that FDA allows a legal pathway to market for CBD dietary supplements for the benefit of the agency, industry, retailers, and ultimately, consumers.

Over one year has passed since FDA held its public meeting to better understand hemp-derived substances, and almost two years have passed since the Farm Bill was enacted, legalizing hemp-derived CBD, said Gustafson.

During this time, the agency has taken no action to legalize this ingredient, facilitating an unregulated marketplace. CRN urges Congress to pass this critical legislation and open the marketplace to CBD dietary supplements, providing FDA enforcement authority over the category to assure consumers have access to safe and beneficial products to support their health and wellness.

So, what are the chances of relatively quick passage of a bill introduced in September of an election year? Jonathan Miller, general counsel for the US Hemp Roundtable, told us that his organization is realistic about the bills prospects, and intends to use the coming months to build additional bipartisan support and attract more sponsors to the bill. There is also the possibility a hemp-CBD bill will be attached to must-pass legislation later in the year, he said.

We see a Senate bill in the next few months, and we believe that will include food and beverage, he added.

Ben Witte, founder and CEO of hemp-infused beverage brand Recess, called the announcement a monumental day for the hemp industry capped off by over a year of intense advocacy efforts by the entire hemp industry.

This legislation demonstrates that there is significant bi-partisan support in Congress to formally regulate the use of hemp CBD in various products to protect consumers from bad actors and unsafe products currently on the market, while enabling the hemp farming and processing industry to thrive.

Witte added that the Schrader-Griffith bill is just the beginning of the process and we will now be advocating over the coming weeks for the addition of food and beverage as the process matures, which is ultimately where the largest opportunity lies for the Hemp and CPG industries, Witte told us.

Given that the CBD beverage category is already established, its critical that we now formally regulate the category in order to protect consumers.

According to the American Botanical Councils annual Herbal Supplements Market report, sales of herbal supplements made with derivatives of Cannabis sativa totaled $35.9 million in 2019 in the mainstream channel and $90.7 million in the natural and health food store channel. (Herbalgram #127)

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Hemp-CBD dietary supplement bill introduced in the House - FoodNavigator-USA.com

Ancient Beringian paleodiets revealed through multiproxy stable isotope analyses – Science Advances

Posted: September 5, 2020 at 5:46 am

Abstract

The earliest Native Americans have often been portrayed as either megafaunal specialists or generalist foragers, but this debate cannot be resolved by studying the faunal record alone. Stable isotope analysis directly reveals the foods consumed by individuals. We present multi-tissue isotope analyses of two Ancient Beringian infants from the Upward Sun River site (USR), Alaska (~11,500 years ago). Models of fetal bone turnover combined with seasonally-sensitive taxa show that the carbon and nitrogen isotope composition of USR infant bone collagen reflects maternal diets over the summer. Using comparative faunal isotope data, we demonstrate that although terrestrial sources dominated maternal diets, salmon was also important, supported by carbon isotope analysis of essential amino acids and bone bioapatite. Tooth enamel samples indicate increased salmon use between spring and summer. Our results do not support either strictly megafaunal specialists or generalized foragers but indicate that Ancient Beringian diets were complex and seasonally structured.

Identifying the subsistence strategies of the earliest inhabitants of the Americas remains a contentious problem; these populations have been portrayed as megafaunal specialists or as broad-spectrum foragers (1, 2). Addressing this issue is a key in understanding the initial colonization, routes of dispersal, and settlement of the continent. Analyses of archaeological faunal assemblages are essential for elucidating diet breadth but cannot fully resolve it since the compositions of these assemblages may be biased by factors related to preservation, animal processing, and recovery (3). In contrast, stable isotope analysis of human remains provides a powerful tool for directly quantifying ancient diets and revealing the food sources actually consumed by individuals (4). The remains of two infants from the Upward Sun River (USR) site (Fig. 1), the earliest human remains in eastern Beringia, offer a rare opportunity to investigate the diet of ancient Native Americans using stable isotope analysis.

Two female infants were recovered in a single burial dating to ~11,500 calibrated years before present (cal yr. BP) at the USR site in interior Alaska (5). The older individual (Xachiteeaanenh Teede Gaay or USR1) was a newborn infant (~3 to 4 weeks), and the younger individual (Yekaanenh Teede Gaay or USR2) was a late-term prenate (5). Genomic analyses indicate that the two infants are the first known members of one of the two basal branches of Native Americans, termed Ancient Beringians (6). These infants belong to different maternal lineages (C1b and B2 haplogroups, respectively) (7) and provide two independent windows into the paleodiets of the mothers and, more broadly, of Ancient Beringians at the Pleistocene-Holocene transition. USR and the infants are assigned to the Denali Complex, a widespread cultural group present in eastern Beringia from 12,500 to 6000 cal yr. BP (5).

Here, we present multitissue stable isotope analyses of the USR infants to model the diets of their mothers based on a suite of comparative archaeological faunal data from the region, including large terrestrial herbivores (bison and wapiti), small game (hare, ground squirrel, and grouse/ptarmigan), salmon, and freshwater whitefish (tables S1 to S4 and fig. S1). Terminal Pleistocene human remains from North America are extremely rare, and to date, no isotope-based dietary analyses using regional archaeofaunal specimens have been conducted for this time period.

To gain a holistic understanding of the diet, we analyzed multiple tissues, as they reflect different dietary components: (i) carbon and nitrogen stable isotope values (13C and 15N values, respectively) of bulk bone collagen, (ii) 13C values of bone collagen single essential amino acids (EAAs) (compound specific isotope analysis), (iii) 13C values of bone bioapatite, and (iv) 13C values of tooth enamel. Dietary protein sources are reflected in (i) and (ii), and whole diet carbon sources (carbohydrates, lipids, and proteins) are reflected in (iii) and (iv) (4, 8, 9). Because USR2 died before birth, and USR1 likely died shortly after birth, the isotopic composition of their tissues will reflect maternal diets during pregnancy while the tissues were forming (10, 11), although we consider the possible effects of gestation and/or breastfeeding on isotope values.

Season of death for both infants is estimated as early August based on multiple proxies, including seasonally sensitive plant and animal taxa (berries, immature and mature ground squirrel, and salmon) (table S5). To determine the dietary window represented by the bone tissues of USR1 and USR2, we developed models of fetal bone collagen and mineral turnover rates.

Our models of fetal bone tissue turnover indicate rapid turnover rates for bone collagen and mineral during gestation (table S6 and fig. S2). For example, for an infant at age 40 gestational weeks, around 17% of existing bone collagen was formed in the previous week (Fig. 2). Applying the turnover models to the USR infants shows that the majority (~70%) of bone collagen was synthesized in the last 5 to 8 weeks of the infants lives (table S7). On the basis of the estimated time of death, the infants bone tissues would largely reflect maternal diets over the summer.

For a prenate at age 33 gestational weeks (GW), 64% of existing collagen was formed in the previous 4 weeks (30th to 33rd week), while for a newborn (40 GW), 55% of bone collagen was formed in the previous 4 weeks. For a neonate at 3 postnatal weeks (PW), 26% of bone collagen was formed in the previous 4 weeks, and 68% was formed in the previous 8 weeks. Estimates are based on a new model of fetal bone collagen turnover (tables S6 and S7); postnatal estimates are based on a previously published model (15).

We assume that bone collagen formed in utero reflects mothers diet since the fetus derives its nutrition from the maternal bloodstream via the placenta. However, we recognize that the question of whether mother and fetal bone collagen isotope values are identical is unresolved (12). We addressed this uncertainty by incorporating variance parameters for trophic discrimination factors (TDFs; the change in isotope values between food sources and consumer tissues) into our mixing models, as well as by examining the sensitivity of our mixing models to varied TDFs.

We analyzed the bulk bone collagen isotope data of the humans and ancient regional fauna both graphically (13) and using a Bayesian multisource mixing model (MixSIAR) (14) to estimate dietary protein sources for the mothers of USR1 and USR2 (Figs. 3 and 4 and tables S8 and S9). The USR infants have identical bone collagen 13C values (18.4), but USR1 has a slightly higher 15N value (9.1) compared to USR2 (8.7) (table S2), possibly reflecting the onset of nursing, which leads to 15N enrichment in tissues (11). Using the 15N value for USR2 as a prenursing baseline, we estimate that the slight bone collagen 15N enrichment of 0.4 would be achieved between 3 to 4 weeks of nursing, assuming normal bone growth and remodeling for USR1 and a maximum 15N enrichment of 3.0 through breastfeeding (11, 15).

Small game is an average of hare, ground squirrel, and grouse/ptarmigan. (A) Raw bone collagen 13C and 15N values. Salmon (P/H) includes specimens dating to the terminal Pleistocene/early Holocene; Salmon (LH) includes specimens dating to the Late Holocene. (B) Isospace plot showing mean faunal 13C and 15N values corrected for TDFs is as follows: 13CTDF-corrected = 13Ccollagen + 1.1 (0.2) and 15NTDF-corrected = 15Ncollagen + 3.8 (1.1) (66). Source error bars show 1 SD [combined source and TDF SD calculated following (71)]. Salmon includes P/H and LH specimens.

Estimated contributions (%) of food sources to maternal diets were determined using a five-source (bison, wapiti, small game, salmon, and whitefish), two-biotracer (13Ccollagen and 15Ncollagen) mixing model in MixSIAR. Terrestrial is an a posteriori aggregation of bison, wapiti, and small game. (A) Box plots showing median (center line), 50% credible interval (CI) (box edges), and 95% CI (error bars) for estimated contributions. (B) Posterior distributions (colored) superimposed on prior distributions (gray) of source contributions for USR1 (darker color) and USR2 (lighter color). Prior is the uninformative Dirichlet (equal weights for all five original sources).

Biplots of infant and faunal 15N and 13C values (Fig. 3, A and B) show that the infant isotope values fall within the dietary mixing space bounded by the faunal isotope values (after correcting for TDFs), demonstrating that their isotopic compositions can be explained by a mixture of the selected food sources in maternal diets (13). The infant isotope values are located close to those of the TDF-corrected terrestrial fauna (bison, wapiti, and small game), indicating that one or more of these resources contributed substantially to maternal diets. However, the infant 13C values are higher than those of the terrestrial sources (and the whitefish), indicating that a 13C-enriched source, salmon, must have contributed to the diets of both mothers. Furthermore, a plot that includes rarer secondary fauna shows that no other source exhibits the combination of 13C and 15N enrichment necessary to explain the infant isotopic signatures in the absence of salmon (fig. S3).

Bayesian mixing model results for both USR1 and USR2 indicate that although their mothers derived most of their dietary protein from terrestrial resources, salmon also contributed a substantial proportion, with negligible contributions from freshwater fish (Fig. 4A and table S9). Mean dietary contribution estimates for USR1 are 62 8% terrestrial (an a posteriori aggregation of bison, wapiti, and small game), 32 6% salmon, and 6 5% freshwater whitefish. Results are very similar for USR2, with mean estimates of 65 8% terrestrial, 30 7% salmon, and 5 4% freshwater whitefish. Bayesian 95% credible intervals (CIs) for each of the three sources indicate that there are no credible solutions composed of solely terrestrial sources (table S9). All solutions within the 95% CI also contain at least 16% salmon, although there are solutions in this interval that include no whitefish. Mixing model performance indicators are strong when considering the three major resource categories (terrestrial, salmon, and whitefish), with relatively constrained proportional contribution estimates and narrow, unimodal posterior distributions that diverge from the prior distributions, indicating that diet contribution estimates are robust and informed by the isotope data (Fig. 4, A and B) (14, 16). However, mixing model output cannot clearly resolve the relative importance of the discrete terrestrial resources, as there is a high degree of uncertainty for contribution estimates for bison, wapiti, and small game (table S9 and fig. S4).

Given the uncertainty in the estimate of the nitrogen stable isotope TDF (15N), we examined the sensitivity of mixing model contribution estimates to different magnitudes of 15N. We varied 15N in increments of 1 around our main model choice of 15N = 3.8, spanning 2.8 to 5.8. We found that the mean contribution estimates for terrestrial, salmon, and whitefish sources are fairly robust to changes in 15N (table S10). For example, for each 1 increase in 15N, the estimated mean salmon contribution decreases by only about five percentage points.

We measured the stable carbon isotope composition of several bone collagen EAAs (table S11). Because EAAs cannot be synthesized by animals, their carbon is routed from dietary protein with minimal modification and reflects the stable carbon isotopic composition of primary production sources at the base of the food web (17). In addition, individual amino acid 13C values can be normalized to control for baseline variation in isotope values, allowing comparisons of diets among human groups from different regions or time periods (18). Here, we use two normalized EAA dietary markers, 13CVal-Phe and 13CLys-Phe, calculated from published data, to discriminate between aquatic and terrestrial consumers (Fig. 5 and table S12) [modified from (18, 19)]. There is clear separation among consumers, with higher values of 13CVal-Phe and 13CLys-Phe for marine and freshwater consumers compared to terrestrial consumers, with no overlap in values. These differences parallel those found in algae and plants, which are major primary producers at the base of aquatic and terrestrial food webs, respectively. The USR infant values fall between those of the terrestrial and marine consumers, as expected if maternal diets were based on a combination of terrestrial mammals and salmon.

Comparative values were calculated from published data (table S12) (1719, 7274). 13CVal-Phe = 13Cvaline 13Cphenylalanine and 13CLys-Phe = 13Clysine 13Cphenylalanine. Values are also shown for primary producers. PP, primary producer; FWPC, freshwater protein consumer; MPC, marine protein consumer; TPC, terrestrial protein consumer.

We also measured the stable carbon isotope composition of USR1 bone bioapatite, which is 15.5. Bioapatite sample quality was evaluated using Fourier transform infrared spectroscopy (20, 21), and sample quality indictors including carbonate-to-phosphate ratio (0.28) and infrared splitting factor (2.6) are within the parameters of well-preserved archaeological samples (21). We used 13Cbioapatite and 13Ccollagen values in tandem to provide additional insights into maternal diet. Experimental evidence from animals fed controlled diets shows that 13Ccollagen and 13Cbioapatite distributions form two distinct regression lines depending on whether protein is derived from (i) C3 terrestrial sources or from (ii) marine or C4 terrestrial sources (22). Because C4 plants are extremely rare in the subarctic (23), we consider the second regression line as reflecting a marine diet. USR1 falls between the two protein lines but nearer to the C3 terrestrial protein line (fig. S5), in strong agreement with mixing model results based on bone collagen 13C and 15N values.

The spacing between 13Cbioapatite and 13Ccollagen values (13Cbioapatite-collagen) for USR1 is 2.9, which indicates that the 13C value of the whole diet is lower than that of dietary protein (9). For diets based on terrestrial animals, 13Cbioapatite-collagen is predicted to narrow as the 13C-depleted lipid fraction of the diet increases, with a predicted spacing of around 3 when lipid comprises 50% of macronutrients (24). Overall, the USR spacing suggests a high animal lipid content, which is consistent with diet inferences based on our other proxies, and further suggests substantial consumption of large mammals, which have a much higher percentage of whole body fat than small mammals (25).

Tooth enamel forms incrementally and is not remodeled, so isotopic analysis of serial samples from this tissue can detect changes in diet over the course of tooth formation (26). For USR1, we sampled enamel from the upper second deciduous incisor (di2), which begins forming around the 17th gestational week (27). Serial samples of enamel from di2 produced 13C values of 14.2 for the incisal section (formed earlier, ~February/March to May) and 13.4 from the cervical section (formed later, ~May to August). The increase in USR1 enamel 13C values over time of nearly 1 suggests the incorporation of 13C-enriched salmon in maternal diet during later development, consistent with the timing of modern salmon runs in the Tanana basin (28).

Zooarchaeological analyses of contemporaneous sites in the Tanana basin (29, 30) and USR-specific hearth sediment isotopic analyses (31) provide independent proxies for Ancient Beringian paleodiets. Very large mammals (primarily bison and wapiti) are found at all Denali Complex sites with fauna (n = 16; 100% ubiquity), while small mammals (e.g., ground squirrel and hare), birds (terrestrial and waterfowl), and fish are found at fewer sites (29, 44, and 25% ubiquity, respectively) (tables S13 and S14) (29, 30). Among ungulates, bison (56% occurrence) and wapiti (31%) are most common, followed by caribou and sheep (19%) and moose (6%). Some short-term Denali hunting camps, such as Gerstle River (32), are dominated by bison and wapiti and a narrow range of weapon technology, while Denali residential base camps, such as USR and Broken Mammoth, have a much wider range of faunal taxa (table S14) (5, 33).

Paleoindian use of salmon has only recently been confirmed in a Denali site, at USR component 3 (34). We report here the identification of chum salmon (Oncorhynchus keta) remains from a second site (XBD-318) in the Tanana basin. The salmon specimen was recovered from an archaeological component buried in loess (35) and directly dated to 12,680 to 12,770 cal yr. BP (UGAMS-26403; 10,830 40 BP). The specimen has been confirmed as an anadromous chum salmon through DNA and isotopic analyses (tables S1 to S4).

There is also strong agreement between our estimated terrestrial and salmon contributions to diet based on bone collagen 13C and 15N values and those based on carbon stable isotope analyses of fatty acids in sediments from multiple hearths at USR component 3 (table S15 and fig. S6) (31). Collectively, the regional zooarchaeological record and hearth chemical profiling from the burial component support terrestrial subsistence dominated by bison and wapiti, with some use of salmon, freshwater resources, and small game.

These stable isotope-based paleodiet models provide unique windows into the diets of two Ancient Beringian women over a single spring and summer period 11,500 years ago, providing a link between the broad-scale subsistence patterns observed in the archaeological record over millennia and the short-term foraging decisions made by individuals. Our results indicate that over a summer season, the mothers of USR1 and USR2 obtained a majority of dietary protein from terrestrial food resources but salmon also contributed substantially, while freshwater fish were of minor importance. Salmon were probably only available in the last 4 to 6 weeks of the infants lives, corresponding to the time period during which the bulk of bone collagen was forming, and the tooth enamel data from USR1 indicate that there was increased consumption of a 13C-enriched source, likely salmon, between the spring and summer seasons.

Current models for terminal Pleistocene subsistence and mobility in eastern Beringia indicate that the availability of terrestrial resources, and particularly the availability of megafauna, was the principal conditioning factor for making economic and land use decisions (30). Our paleodiet models do not indicate either strictly megafaunal specialists or generalized broad-spectrum foragers. Collectively, these diet models combined with archaeological data from Denali Complex large mammal hunting stations (32) and residential base camps such as USR (5) provide a more holistic perspective on Ancient Beringian diets. We have shown that several independent proxies of diet, including isotopic analyses of multiple human tissues and hearth sediment fatty acids (31), along with regional zooarchaeological evidence (30), support the conclusion that Ancient Beringian diets were complex and seasonally structured. While the diet models produced here support the primacy of terrestrial resources to Ancient Beringian diets, the isotopic evidence for substantial inputs from salmon suggests that this resource too was important in shaping mobility and settlement systems.

Salmon were historically a critical resource for Athabascan populations in interior Alaska (36), and they continue to be important today. An extensive diet survey of modern indigenous Alaskan populations (37) found that Athabascan groups in the Tanana region derive 24% of their dietary protein from salmon, a figure very similar to our estimate for the salmon contribution to Ancient Beringians living in the area 11,500 years ago.

All human and faunal bone samples analyzed in this study are presented and described in table S1. All specimens came from existing collections permanently curated at the University of Alaska Museum of the North or under active investigation at research laboratories.

USR infants. Excavation and analyses of the USR infant remains were conducted under a Memorandum of Agreement (MOA) signed by the State of Alaska (the land owner), the National Science Foundation (the lead federal agency), the Healy Lake Tribal Council (the federally recognized tribal authority), and the Tanana Chiefs Conference (the regional nonprofit tribal consortium). An amendment to the MOA was signed by all parties to allow for destructive analysis of skeletal remains for the purposes of diet reconstruction through stable isotope analyses and assessment of genetic relationships through DNA analyses. We are grateful for the support and cooperation of all parties.

Osteological and genetic studies of the USR infants have been published previously (57). Mitochondrial DNA sequences show that the infants belong to two separate mitochondrial lineages (B2 and C1b) and, thus, are not maternally related (7). Whole-genome sequence data indicate that relatedness between the USR infants is within the range of half siblings or first cousins, and they confirm that the two infants are female (6).

Osteometric estimates of age at death are around birth to 6 weeks for USR1 and around 33 weeks in utero for USR2 (5). The age estimate based on tooth development is slightly higher for USR1 (~12 postnatal weeks). The discrepancy between the osteometric and dental ages may have resulted from differences between Ancient Beringians and the modern European-derived individuals used to the develop the age schedules, or bone growth could have lagged behind chronological age for USR1, although no skeletal anomalies or pathologies are apparent (5). The uncertainty ranges surrounding the point age estimates are larger for the dental methods (~4 to 13 weeks) than for the osteometric methods (~2 weeks) (5, 38). Given that the one-sigma uncertainty ranges for the two methods overlap at around age 3 to 4 weeks, we suggest that this is a reasonable estimate of the age at death for USR1.

Single middle ribs from USR1 and USR2 were selected for bone collagen extraction. The rib from USR1 produced sufficient material to also allow bioapatite extraction. In addition, enamel from a single tooth (deciduous right maxillary lateral incisor) from USR1 was serially sampled for 13C analysis. Serial enamel sampling was attempted for USR2, but the samples were too small for analysis.

Faunal remains. We selected faunal taxa based on their presence in the USR component 3 faunal assemblage (directly associated with the infants) and/or their ubiquity in regional terminal Pleistocene/early Holocene faunal assemblages. Faunal remains directly associated with the USR infants are generally too burned to be good candidates for collagen extraction and stable isotope analysis. Therefore, we selected faunal remains from other archaeological sites in the Tanana basin of central Alaska to encompass the suite of potential faunal resources used by USR inhabitants and to capture food source isotopic variation (table S1). We used molecular methods (including DNA and/or protein fingerprinting) to confirm or refine the taxonomic identifications of all salmon and nearly all ungulates (tables S1, S3, and S4 and data file S1). To control for interlaboratory and interstudy variation in measurements of 13Ccollagen and 15Ncollagen (39), all faunal specimens were analyzed specifically for this study using the same collagen extraction method and, except for a single specimen, using the same stable isotope laboratory (table S2).

We considered two sets of faunal food sources: (i) primary fauna, which includes only those fauna confirmed in USR component 3 (directly associated with the infants) and/or fauna that are ubiquitous in terminal Pleistocene/early Holocene faunal assemblages in the Tanana basin (bison, wapiti, small game, salmon, and whitefish); and (ii) secondary fauna, which includes taxa that are not confirmed in USR Component 3 but that occasionally occur in the faunal record for this time period (caribou, sheep, and waterfowl) (tables S13 and S14) (5, 30). Additional details on faunal sample composition are found in the Supplementary Materials.

DNA extraction. All prepolymerase chain reaction (PCR) activities were conducted in the ancient DNA facility at the Laboratories of Molecular Anthropology and Microbiome Research at the University of Oklahoma. This facility is a dedicated workspace for processing aged, degraded, and/or low copy number DNA samples. Precautions aimed to minimize and monitor the introduction of contamination are practiced in the laboratory.

Approximately 50 mg or less of bone material was subsampled from each specimen. The subsamples were submerged in 6% (w/v) sodium hypochlorite for 4 min (40). The sodium hypochlorite was poured off, and the samples were quickly submerged in DNA-free water twice.

The bone samples were transferred to 1.5-ml tubes, to which aliquots of 500 l of 0.5 M EDTA were added, and the tubes gently rocked at room temperature for >48 hours. An extraction negative control, to which no bone material was added, accompanied each batch of extractions, typically in a ratio of 1:7 with the samples.

DNA was extracted following the method described by Kemp et al. (41). Ninety microliters of proteinase K (Bio Basic catalog no. 32181) at a concentration of 1 mg/30 l (or >20 U/30 l) was added to each sample, and the tubes were incubated at 64 to 65C for 3 hours. Following proteinase K digestion, the tubes were centrifuged at 15,000 rpm for 1 min to pellet any undigested bone, dirt, and/or sludge. All centrifugation steps in this study were conducted with an Eppendorf centrifuge 5424. The liquid was carefully moved to a new 1.5-ml tube, to which 750 l of 2.5% resin (i.e., 2.5% celite in 6 M guanidine HCl) and 250 l of 6 M guanidine HCl were added. The tubes were vortexed multiple times over approximately a 2-min period.

Promega Wizard minicolumns were attached to 3 ml of Luer-Lok syringe barrels (minus the plunger) and placed on a vacuum manifold. Three milliliters of DNA-free water was first pulled across the columns with the intent to wash away potential contaminating DNA. The DNA/resin mixture was subsequently pulled across the columns. The silica pellet on the minicolumn was then rinsed by pulling 3 ml of 80% isopropanol across the columns.

The minicolumns were then placed in new 1.5-ml tubes and centrifuged at 10,000 rpm for 2 min to remove excess isopropanol. The minicolumns were transferred to new 1.5-ml tubes. Fifty microliters of DNA-free water heated to 64 to 65C was added to the minicolumns and left for 3 min before centrifugation of the tubes for 30 s at 10,000 rpm. This step was repeated, amounting to 100 l of extracted DNA. Ten microliters of the full concentration eluates and extraction negative controls were diluted 1:10 with water and used as described below [under standard PCR, rescue PCR, and PCR buffer enhancer P (PEC-P)].

Inhibition test and repeat silica extraction. The remaining volumes of the full concentration DNA eluates were tested for the presence of PCR inhibitors following the rationale of Kemp et al. (41) using a turkey collective as the ancient DNA positive control (see their figure 1). DNA recovered from seven or more archaeological turkey (Meleagris gallopavo) bones (42) was pooled together to make the turkey collective. The choice to pool these individual extractions was made with the intention to reduce variation between turkey DNA eluates in both endogenous mitochondrial DNA copy number and possible inhibitors coextracted with the turkey DNA. Before they are used in experiments, each turkey collective was demonstrated to PCR amplify consistently (in six or more amplifications), hence serving as a positive control.

Fifteen microliters of PCRs were conducted to amplify a 186base pair portion of turkey displacement loop using the primers T15709F and T15894R described by Kemp et al. (42). The components of these PCRs were as follows: 1 Omni Klentaq Reaction Buffer (including a final concentration of 3.5 mM MgCl2), 0.32 mM deoxynucleotide triphosphates (dNTPs), 0.24 M of each primer, 0.3 U of Omni Klentaq LA polymerase, and 1.5 l of turkey collective DNA. These reactions were spiked with 1.5 l of potentially inhibited, full concentration DNA eluates recovered from the samples under investigation here. The extraction negative controls were also tested for inhibitors in this manner. These PCRs were run in parallel with reactions that contained only turkey collective DNA (i.e., were not spiked). These reactions served as positive controls and allowed us to preclude PCR failure from contributing to our results. PCR negatives also accompanied each round of amplification, allowing us to monitor for possible contamination. Additional positive controls of modern turkey DNA were added in the post-PCR laboratory only before initiating amplification, serving as another check for possible PCR failure. Following denaturing at 94C for 3 min, 60 cycles of PCR was conducted at 94C for 15 s, 60C for 15 s, and 68C (note that this is the optimal extension temperature for Omni Klentaq LA polymerase) for 15 s. Last, a 3-min extension period at 68C was conducted before bringing the reactions to 10C.

If the turkey collective failed to amplify when spiked with any given ancient DNA eluate, then we considered the eluate to be inhibited. In the case that spiking the ancient DNA permitted amplification of the turkey collective DNA, we consider that DNA eluate to be inhibitor free.

Full concentration eluates deemed to be inhibited using the test outlined above were subjected to repeat silica extraction (41). To the remaining volume of the eluate, 750 l of 2.5% resin and 250 l of 6 M guanidine HCl were added. The samples were vortexed numerous times over a 2-min period. The extraction then followed procedures described above under DNA extraction, except that the volume used to elute the DNA from column matched the volume being repeat silica extracted. For example, if the starting volume was 87 l, then 43.5 l of DNA-free water heated to 65C was added to the minicolumns and left for 3 min before centrifugation. This step was repeated twice for a total volume of 87 l.

These repeat silica eluates were tested again for inhibition, as described above. Those still deemed to be inhibited were once again repeat silica extracted and tested again for inhibition. This was carried out until all full concentration eluates were deemed to be uninhibited.

Standard PCR, rescue PCR, and PEC-P. All of the full concentration, uninhibited eluates and the original 1:10 dilutions of the full concentration eluates were subject to three forms of PCR. First, standard PCRs contained 1 Omni Klentaq Reaction Buffer, 0.32 mM dNTPs, 0.24 M of each primer, 0.3 U of Omni Klentaq LA polymerase, and 1.5 l of template DNA. Second, rescue PCR at a 25% increase was carried out, as described by Johnson and Kemp (43). Rescue PCRs contained 1.25 Omni Klentaq Reaction Buffer (including a final concentration of 4.375 mM MgCl2), 0.4 mM dNTPs, 0.3 M of each primer, 0.375 U of Omni Klentaq LA polymerase, and 1.5 l of template DNA. Last, we used PEC-P. The composition of this enhancer cocktail is proprietary, and no safety data sheet is made available at the DNA Polymerase Technology website (www.klentaq.com/). However, Palmer et al. (44) used PEC-P to increase their success in species identification of archaeological remains of smelt and other small fishes. These PCR reactions contained 1 Omni Klentaq Reaction Buffer (including a final concentration of 3.5 mM MgCl2), 0.32 mM dNTPs, 0.24 M of each primer, 0.3 U of Omni Klentaq LA polymerase, 20% (v/v) PEC-P, and 1.5 l of template DNA. All three forms of PCR were conducted as follows: (i) 94C for 3 min; (ii) 60 cycles of PCR at 94C for 15 s, the annealing temperature for 15 s (table S3), and 68C for 15 s; and (iii) a 3-min extension period at 68C before bringing the reactions to 10C.

Primers. Primers are listed in table S3. For salmonid species identification, we used previously described primers by Jordan et al. (45). Note that Jordan et al. (45) originally described their reverse primer in the wrong orientation. The corrected primers are OST12S-forward (5-GCTTAAAACCCAAAGGACTTG-3) and OST12S-reverse (5-CTACACCTCGACCTGACGTT-3). Other primers were designed in this study to differentiate moose (Alces alces), bison (Bison priscus), elk (Cervus canadensis), Dall sheep (Ovis dalli), and caribou (Rangifer tarandus).

Sequencing results. Sequencing results are shown in table S4, and species identification is noted in table S1. Samples 16.179, 16.180, 16.181, 16.182, 16.184, and 17.276 were identified as bison (B. priscus) with repeatable results. DNA from sample 16.185, identified as bison based on morphology and as Bison/Bos based on ZooMS results, failed to amplify despite repeated attempts.

Sample 17.284 was identified as a caribou (R. tarandus) from the amplicon produced with primers Art3F/Art3R. Despite repeated PCRs, this observation was not repeatable. However, note that this sample was believed to be a caribou based on morphology.

Samples 15.301, 16.109, and 17.106 were identified as chum salmon (O. keta), as described by Jordan et al. (45), exhibiting the following mutations relative to the rainbow trout (Oncorhynchus mykiss), reference sequence (DQ288271.1): 660T and 713T. Samples 17.109, 17.110, and 17.112 were also identified as chum salmon with an additional derived mutation of a thymine (T) deletion at nucleotide position 668. Replication was possible for these six salmonid specimens. A single amplicon from sample 17.111 revealed this specimen to be a chum salmon with a T deletion at nucleotide position 668. Sequences from two additional amplicons from this sample showed additional but different mutations, likely attributable to postmortem damage.

Samples 16.171, 16.175, and 16.176 were identified as elk (C. canadensis) with primers ElkCOIF/ElkCOIR, matching the reference sequence (JF443209.1). Only a single amplicon was produced for sample 16.171, despite repeated attempts at amplification. Three additional amplicons produced from sample 16.175 differed from the reference sequence by different mutations, likely as a product of postmortem damage. A second amplicon sequenced from sample 16.176 also showed signs of damage with mutations at nucleotide positions 230T and 234T. Samples 16.171, 16.175, and 16.176 were identified as elk by morphological assessment and as Cervidae by ZooMS analysis. DNA from samples 16.168, 16.169, 16.170, 16.172, 16.173, 16.174, and 16.177 failed to amplify.

A subsample of approximately 1 to 2 mg of bone collagen (below) was resuspended with 50 mM ammonium bicarbonate and digested with 0.4 g of sequencing grade trypsin (Promega, UK) overnight at 37C. Digests were then acidified to 0.1% trifluoroacetic acid (TFA) and fractionated into 10 and 50% acetonitrile (in 0.1% TFA) before being dried down to completion by centrifugal evaporation and resuspension in 10 l of 0.1% TFA. One microliter of resuspended peptide mixture was then spotted onto a stainless steel matrix-assisted laser desorption/ionizationtime-of-flight (MALDI-TOF) plate along with an equal volume of -cyano hydroxycinnamic acid matrix (10 mg/ml) in 50% ACN (acetonitrile)/0.1% TFA and allowed to air dry. MALDI-TOF mass spectrometry was carried out using a Bruker Ultraflex II with 2000 laser acquisitions over the range mass/charge ratio of 700 to 3700, and the resultant spectra were compared with reference spectra published previously (46). Results are shown in table S1, fig. S1, and data file S1.

All carbon and nitrogen stable isotope measurements are expressed in delta notation (as 13C and 15N, respectively) relative to internationally accepted standards as follows: = (Rsample Rstandard)/Rstandard, where R is the ratio of the heavy to light isotope (e.g., 13C/12C) (47); by convention, this quantity is multiplied by 1000 to report the result in parts per thousand (). The international standard for carbon is Vienna Pee Dee belemnite (VPDB) and that for nitrogen is atmospheric N2 (AIR). The standard reference materials used to calibrate raw isotopic measurements to the internationally accepted scales are described for each laboratory below.

Bone collagen (13C and 15N values). All human and faunal bone collagen extractions were conducted in the same laboratory (Laboratory of Environmental Archaeology, University of Alaska Fairbanks) using the modified Longin (48) protocol described previously (34). Briefly, powdered bone was demineralized in HCl (0.5 M), followed by treatment in NaOH (0.1 M), and gelatinization at 70C in dilute HCl (0.001 M, pH 3). Bone collagen samples were submitted to the Washington State University Stable Isotope Core Laboratory for carbon and nitrogen stable isotope measurement on a Thermo Finnigan Delta Plus XP continuous flow isotope ratio mass spectrometer, coupled to a Costech elemental analyzer (ECS 4010). The carbon and nitrogen stable isotope compositions were calibrated relative to VPDB and AIR, respectively, using at least two internal standards, which had been previously calibrated against internationally certified standards (table S16). In addition, all sample sequences included the same quality control check standard, casein (B2155 Elemental Microanalysis), as a check of the normalization. Precision was calculated as the pooled SD of all repeated measures of calibration and check standards over the relevant analytical runs following Szpak et al. (49) and was 0.14 for both 13C and 15N. One extracted bone collagen sample (#17.260) was analyzed by the Center for Applied Isotope Studies at the University of Georgia. This laboratory calibrated relative to VPDB and AIR using two in-house standards, spinach (13C = 27.22 and 15N = 0.19) and bovine (13C = 17.53 and 15N = 8.14), which had been previously calibrated to National Institute of Standards and Technology standards.

All bone collagen samples used in this study met well-accepted quality standards: %N > 5%, %C > 13%, an atomic C/N ratio of 2.9 to 3.6, and an collagen yield of >1% (table S2) (5053). Further, our 13C and 15N values for ungulates are generally comparable to those previously reported for archaeological specimens in the region and elsewhere in Alaska, although there is variation among studies (5457). We further note that the stable carbon isotope composition of our salmon specimens, as in other archaeological and modern Pacific salmon samples, is relatively depleted in 13C compared to many marine fishes, likely due to the offshore feeding location of many salmon species (5862).

Bone collagen EAAs (13C values). We measured amino acid 13C values using gas chromatographycombustionstable isotope ratio mass spectrometry (GC-C-IRMS) in the Alaska Stable Isotope Facility (ASIF) at the niversity of Alaska Fairbanks. To prepare samples for analysis, we hydrolyzed dried collagen (~1 mg) using 1 ml of HCl (6 M) at 110C for 20 hours and dried them under N2. We derivatized the amino acids to N-acetyl methyl esters (NACMEs) for analysis by GC-C-IRMS (63). First, we methylated the amino acids with acidified methanol, prepared by the addition of acetyl chloride to methanol (1:6, v/v) in an ice bath. The methylation was completed during 75C incubation for 1 hour. Samples were then dried down under N2 and acetylated with the addition of acetic anhydride, triethylamine, and acetone (1:2:5, v/v/v) and an incubation at 60C for 10 min. The NACMEs (i.e., the derivatized amino acids) were dried down and purified with a phosphate buffer wash [1 M potassium phosphate and 1 M sodium phosphate (pH 7)], extracted with chloroform, and, again, dried down under N2. Last, the NACMEs were dissolved in ethyl acetate. A mix of amino acid standards with known 13C values was prepared alongside samples, and an internal standard (norleucine) was added to standards and samples. Amino acid NACMEs were injected onto a VF-35ms column (Agilent) in a TRACE 1310 GC interfaced with an Isolink II (Thermo Scientific), combusted into CO2 gas, and the carbon isotope ratios of individual NACME peaks were measured on a Delta V Plus IRMS (Thermo Scientific). The 13C calculation was based on NACME peak integration, which was performed by the program Isodat (version 3.0, Thermo Scientific). Peak integration was visually assessed for correct identification, width and background assignment, and adequate baseline separation between peaks. We measured the 13C in six EAAs: isoleucine (Ile), leucine (Leu), lysine (Lys), phenylalanine (Phe), threonine (Thr), and valine (Val). The 13C values of individual amino acids are measured relative to the 13C values of standard amino acids; these are internal (in-house ASIF) standards, and their 13C, before derivatization, are given in table S17. Internal (rather than international) individual amino acids are used to account for the potential influence of slightly different fractionations that can occur between batches of sample derivatizations and to allow for the correction of carbon added during the derivatization process (17, 63). Analytical precision was <0.3 for each of the amino acids in both the standards (<0.2) and samples (with the exception of phenylalanine that was <0.8 in samples and <0.2 in standards).

Bone bioapatite (13C values). The USR1 bone sample yielded sufficient bulk bone powder to allow both collagen and bioapatite extraction, but the USR2 bone sample was exhausted after collagen extraction. Bone bioapatite for USR1 was extracted following Garvie-Lok et al. (20) with minor modifications. Briefly, organics were removed from cleaned, powdered bone by soaking in 2% NaOCl for 48 hours (with a refresh at 24 hours), followed by rinsing and removal of contaminating carbonate by treatment in 0.1 M acetic acid (unbuffered) for 24 hours, and followed by a final rinsing and freeze drying for 48 hours. Bioapatite samples were submitted to the University of California Santa Cruz Stable Isotope Laboratory for carbon stable isotope measurement by acid digestion using a Thermo Scientific Kiel IV carbonate device interfaced to a Thermo Scientific MAT 253 isotope ratio mass spectrometer. Carbon stable isotope composition was calibrated relative to VPDB using NBS-18 and the internal standard CM12 (Carrara Marble; 13C = 2.05). The internal standard was previously calibrated against NBS-19 and NBS-18. Precision for 13C over the analytical run was calculated as defined above and was 0.11.

Tooth enamel bioapatite (13C values). Enamel from a single tooth (deciduous right maxillary lateral incisor) from USR1 was serially sampled for 13C analysis. Serial enamel sampling was attempted for USR2, but yields were too low for analysis. Because enamel forms incrementally and is not remodeled once formed, serial samples can be used to detect changes in diet over the course of tooth formation. Tooth enamel formation for the maxillary di2 begins at approximately 163 days before birth (~17 gestational weeks) (27). Assuming a time of death in early August, if USR1 died at birth (40 gestational weeks), then her di2 tooth enamel likely began forming in early March, whereas if USR1 lived for several weeks after birth, then the start of enamel formation would be pushed back accordingly (e.g., ~mid-February if USR1 lived for 3 weeks, ~mid-January if USR lived for 6 weeks, etc.). Enamel formation begins at the cusp of the developing tooth and proceeds toward the tooth cervix. The tooth was serially sampled in two locations, one (cuspal) reflecting earlier development (i.e., ~spring) and one (cervical) reflecting later development (i.e., ~summer).

To prepare enamel bioapatite, the tooth was mechanically cleaned to remove surface contaminants and then ultrasonically cleaned in deionized double-distilled water (DDH2O) for 30 min. Approximately 2.0 mg of cleaned enamel powder was drilled from the tooth. The samples were first treated in microcentrifuge tubes with 3% H2O2 for 15 min and then were rinsed three times with DDH2O water before being treated with 0.1 M CH3COOH for 15 min. Samples were rinsed three times with DDH2O water and then dried overnight in an oven at 60C. 13C values were measured by continuous-flow IRMS at IsoForensics in Salt Lake City, Utah using a GasBench (Thermo Scientific) interfaced to an isotope ratio mass spectrometer (Thermo Finnigan MAT 253). The carbon stable isotope composition was calibrated relative to VPDB using NBS-19 and LSVEC. Precision for 13C over the analytical run was calculated as described above and was 0.10.

To estimate proportional contributions of food sources to the diets of the USR infants mothers, we used MixSIAR (14), a Bayesian stable isotope mixing model framework available as an open-source package in R (64).

Food source selection and aggregation. For diet estimation using stable isotope mixing models, the number of diet sources should be kept as low as possible without excluding important sources (14, 16, 65). Bayesian mixing models assume that all sources included in the model contributed to diet, so it is important to include only sources that were actually consumed (65). For the MixSIAR analyses, we used the five sources (bison, salmon, small game, wapiti, and whitefish) described above as primary fauna.

Trophic discrimination factors. We used the following collagensource-to-collagenconsumer TDFs (with associated SDs) following Bocherens et al. (66): 13Cconsumer collagensource collagen = 1.1 0.2 and 15Nconsumer collagensource collagen = 3.8 1.1. We further assumed that fetal and neonate bone collagen isotope values reflect those of the mothers diet (after adjusting for the standard TDFs) but with caveats. The assumption is supported by limited isotopic analyses of accessible proteinaceous hard tissues (fingernails) in living mother/infant pairs, which show that newborn and mother fingernail 15N and 13C values are similar (11, 67). A study of hair from newborn-mother pairs likewise found a negligible difference (+0.4) for 13C values but a +0.9 enrichment for 15N (68). Studies comparing archaeological adult and infant bone collagen isotope values are mixed for 15N values, with a meta-analysis by Reynard and Tuross (12) showing neonate bone collagen 15N values both above and below the adult female mean.

Addressing uncertainty in the 15N TDF (15N). To address uncertainty in 15N between consumer and source collagen, as well as between mothers diet and fetal/neonate bone collagen, (i) we include a variance parameter in our 15N our isotope mixing models, and (ii) we explore the sensitivity of model mean proportional contribution estimates to various magnitudes of 15N. We set 15N variance at 1.2, the squared SD of 1.1 found by Bocherens et al. (66) in their meta-analysis of prey-to-predator, collagen-to-collagen offsets in 15N values. We varied 15N in increments of 1 around our main model choice of 3.8, from 2.8 to 5.8, to approximate the range of reported nitrogen isotope TDFs for humans and other mammals (69, 70).

We used the Bayesian multisource mixing model MixSIAR (14) to estimate dietary protein sources for the mothers of USR1 and USR2. MixSIAR models were run separately for USR1 and USR2. Table S8 provides the consumer and food source isotope values, TDFs, and associated uncertainties included in the models. Markov chain Monte Carlo parameters were as follows: (i) normal run: chain length = 100,000, burn-in = 50,000, thinning = 50, and chains = 3; (ii) alpha.prior: Dirichlet prior (default, 1; uninformative); and (iii) error structure: residual error: FALSE (not included) and process error: TRUE (included) (note that this is the only error structure appropriate for fitting a single consumer) (14).

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Ancient Beringian paleodiets revealed through multiproxy stable isotope analyses - Science Advances


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