You’ll be blown away by the specific health benefits of these foods!

NEVER BEFORE has there been more research devoted to life extension via nutrition.  The Baby Boomers simply refuse to age. I can relate, and I do relate to you on this blog about some of the pearls I run across and experience myself.

The editors of Men’s Health report about the latest science on the muscle building, brain enhancing, wrinkle erasing, heart strengthening, bone protecting, immunity boosting, and inflammation fighting foods you should be eating every day.

I’ll here present what was written, and point out that another scientific journey into the  same subject was funded by 86 year-old billionaire David Murdock, who himself is intent on turning back the clock – or at least stopping it.

In Murdock’s recipe for longevity, I report on his “healthiest foods on earth”.  In the list below, I note which of the 40 “age-erasing superfoods” reported by Men’s Health match Murdock’s list.  Personally, I indulge mightily in most of these foods, and I heartily suggest that you do too.

Choose a couple each week new to you, and once assimilated, add some more each  week till the good stuff crowds out the bad stuff, and that face in the mirror reflects the former you.

1. Almonds (a match with Murdock’s Healthiest Foods on Earth)

Rich in amino acids, which bolster testosterone levels and muscle growth, these energy-rich snacks lower bad cholesterol, thanks to plant sterols, and benefit diabetics by lowering blood sugar.  Almonds are also stuffed with vitamin E, which helps defend against sun damage. In a study, volunteers who consumed 14 milligrams of the vitamin (about 20 almonds) per day and then were exposed to UV light burned less than those who took none. And because vitamin E is an antioxidant, it also works to keep your arteries free of dangerous free radicals. Low levels of vitamin E are also associated with poor memory performance and cognitive decline, says dietitian Sari Greaves of New York Presbyterian Hospital–Cornell.

2. Flaxseeds

Abundant in protein and fiber, these little seeds offer a payload of omega-3 fatty acids, which erase spots and iron out fine lines in the skin. The British Journal of Nutrition reported that participants in one study who downed about half a teaspoon of omega-3s daily in 6 weeks experienced significantly less irritation and redness, along with better-hydrated skin. A recent study of people with high cholesterol (greater than 240 mg/dL) compared statin treatment with eating 20 grams of flaxseed a day. After 60 days, those eating flaxseed did just as well as those on statins. Try sprinkling ground flaxseed on oatmeal, yogurt, and salads.  Or grind them into a powder (or buy them) and sprinkle them on high glycemic foods, such as a bowl of fruit, or in a fruit smoothie.

3. Tomatoes (a match with Murdock’s Healthiest Foods on Earth)

There are two things you need to know about tomatoes: red are the best because they’re packed with more of the antioxidant lycopene; and processed tomatoes are just as potent as fresh ones, because it’s easier for the body to absorb the lycopene. Studies show that a diet rich in lycopene can decrease your risk of bladder, lung, prostate, skin, and stomach cancers, as well as reduce the risk of coronary artery disease, and help eliminate skin-aging free radicals caused by ultraviolet rays. “Cooked tomatoes and tomato paste work best,” says celebrity trainer Gunnar Petersen.

4. Sweet Potatoes (a match with Murdock’s Healthiest Foods on Earth)

Often confused with yams, these tubers are one of the healthiest foods on the planet. In addition to countering the effects of secondhand smoke and preventing diabetes, sweet potatoes contain glutathione, an antioxidant that can enhance nutrient metabolism and immune system health, as well as protect against Alzheimer’s, Parkinson’s, liver disease, cystic fibrosis, HIV, cancer, heart attack, and stroke. What’s more, they’re also loaded with vitamin C, which smoothes out wrinkles by stimulating the production of collagen. A recent study in the American Journal of Clinical Nutrition found that volunteers who consumed 4 milligrams of C (about half a small sweet potato) daily for 3 years decreased the appearance of wrinkles by 11 percent.

5. Spinach (a match with Murdock’s Healthiest Foods on Earth)

It may be green and leafy, but spinach—a renowned muscle builder—is also the ultimate man food. Spinach is replete with the essential minerals potassium and magnesium, and it’s one of the top sources of lutein, an antioxidant that may help prevent clogged arteries. Plus its vitamins and nutrients can bolster bone-mineral density, attack prostate cancer cells, reduce the risk of skin tumors, fight colon cancer, and, last but not least, increase blood flow to the penis. “Popeye was on to something,” says Susan Bowerman, assistant director of the Center for Human Nutrition at the University of California at Los Angeles.

6. Rosemary

The carnosic acid found in this spice has been shown to reduce stroke risk in mice by 40 percent, according to a study published in the Journal of Neurochemistry. Carnosic acid appears to set off a process that shields brain cells from free-radical damage, which can worsen the effects of a stroke. It can also protect against degenerative diseases like Alzheimer’s and the general effects of aging.

7. Wild Salmon

A 4-ounce serving of salmon has approximately 2,000 milligrams of docosahexaenoic acid (DHA) and eicosapentaenoic acid (EPA), omega-3 fatty acids that serve as oil for the brain’s hardware by helping nerve cells communicate with one another. Thirty-five percent of your brain consists of fatty acids like these, but they can decline as the years stack up. A 2008 University of Cincinnati study, for instance, found that the brain tissue of 65- to 80-year-olds contained 22 percent less DHA than the brain tissue of 29- to 35-year-olds. “If you want to keep your wits about you as you age, start consuming omega-3s now,” says William Harris, Ph.D., a nutrition researcher at the University of South Dakota. Why is wild so important? Because farmed fish, which are fattened with soy, can be as high in inflammatory omega-6 fats as a cheeseburger. If in doubt, opt for sockeye salmon, which can’t be farmed and is always wild. Aim for at least two servings a week, says dietitian Joan Salge Blake, author of Nutrition and You.

8. Blueberries (a match with Murdock’s Healthiest Foods on Earth)

“This potent little fruit can help prevent a range of diseases from cancer to heart disease,” says Ryan Andrews, the director of research at Precision Nutrition, in Toronto, Canada. Think of blueberries as anti-rust for your gray matter, too. Besides being rich in fiber and vitamins A and C, they’re also packed with antioxidants—only açai, an Amazonian berry, contains more—that neutralize the free radicals that cause neuronal misfires. Eat a cup a day, and opt for wild blueberries whenever possible, as they contain 26 percent more antioxidants than cultivated varieties.

9. Green Tea

Green tea releases catechin, an antioxidant with proven anti-inflammatory and anticancer properties. Research found that drinking 2 to 6 cups a day not only helps prevent skin cancer but might also reverse the effects of sun damage by neutralizing the changes that appear in sunexposed skin. Other studies show that green tea—infused with another antioxidant called epigallocatechin gallate (EGCG)—can boost your cardiovascular health and reduce the risk of most types of cancer.

10. Dark Chocolate

Flavonoids, a natural nutrient in cocoa, improve blood flow in the brain, which helps boost cognitive function. Plus dark chocolate contains a tannin called procyanidin, which is also found in red wine, that can keep your arteries flexible and your blood pressure low. It helps on the outside, too. In a study from the Journal of Nutrition, women who drank cocoa fortified with a chocolate bar’s worth of flavonols had better skin texture and stronger resistance to UV rays than those who drank significantly fewer flavonols. Indulge in 1 ounce a day to get all the benefits, says dietitian Sari Greaves of New York Presbyterian Hospital–Cornell.

11. Tuna

Your favorite deli sandwich has a little secret: Selenium. This nutrient helps preserve elastin, a protein that keeps your skin smooth and tight. The antioxidant is also believed to buffer against the sun (it stops free radicals created by UV exposure from damaging cells). Tuna is also a great source of protein, contains no trans fat, and a 3-ounce serving of chunk light contains 11 mg of heart-healthy niacin, which has been shown to help lower cholesterol and help your body process fat. University of Rochester researchers determined that niacin raises HDL cholesterol (the good kind) and lowers triglycerides more than most statins alone.

12. Carrots (a match with Murdock’s Healthiest Foods on Earth)

Think of carrots as orange wonder wands—good for the eyeballs, and good for clearing up breakouts. No magic here, though, just plenty of vitamin A, which prevents overproduction of cells in the skin’s outer layer. That means fewer dead cells to combine with sebum and clog pores. They’re also spiked with carotenoids-fat-soluble compounds that are associated with a reduction in a wide range of cancers, as well as a reduced risk and severity of inflammatory conditions such as asthma and rheumatoid arthritis.

13. Dried Plums

Also known as prunes, prunes are rich in copper and boron, both of which can help prevent osteoporosis. “They also contain a fiber called inulin, which, when broken down by intestinal bacteria, makes for a more acidic environment in the digestive tract,” says Bowerman. “That, in turn, facilitates calcium absorption.”

14. Whole Grains

Whole grains—oatmeal, wheat flour, barley, brown rice—are high in fiber, which calms inflamed tissues while keeping the heart strong, the colon healthy, and the brain fueled. Whole grains can be loaded with carbs, but the release of those sugars is slowed by the fiber, and because they can pack as much as 10 grams of protein per 1/2-cup serving, they also deliver steady muscle-building energy. But not all breads and crackers advertised as “whole grain” are the real deal. “Read the label,”says Lynn Grieger, an online health, food, and fitness coach. “Those that aren’t whole grain can be high in fat, which increases inflammation.”

15. Red Wine

Swimming in resveratrol—a natural compound that lowers LDL, raises HDL, and prevents blood clots—red wine can truly be a lifesaver. A recent review in Alcoholism: Clinical and Experimental Research, for instance, suggests that resveratrol may prevent or delay the onset of chronic disease. But limit your intake to two drinks a day. According to a study of 6,000 patients in the Journal of the American Medical Association, you’re 97 percent more likely to reach your 85th birthday if you keep your daily alcohol consumption to fewer than three drinks. Vin rouge is also a rich source of flavonoids, antioxidants that help protect the lining of blood vessels in your heart, and may make you less likely to die of cardiovascular disease, according to Japanese researchers.  If you want to get resveratrol, you’ll have to use resveratrol supplements.

16. Yogurt

Various cultures claim yogurt as their own creation, but the 2,000-year-old food’s health benefits are not disputed: Fermentation spawns hundreds of millions of probiotic organisms that serve as reinforcements to the battalions of beneficial bacteria in your body, which keep your digestive tract healthy and your immune system in top form, and provide protection against cancer. Not all yogurts are probiotic, though, so make sure the label says “live and active cultures.”  Stay away from those that are sweetened.

17. Avocado (a match with Murdock’s Healthiest Foods on Earth)

Chock full of monounsaturated fat, avocados deliver a double-barreled blast to LDL cholesterol (the bad kind). They are also rich in folate, a water-soluble B vitamin that helps lower the levels of homocysteine, an amino acid that can hinder the flow of blood through blood vessels. Eat a 1/4 cup twice a week, says Greaves.

18. Walnuts

Richer in heart-healthy omega-3s than salmon, loaded with more anti-inflammatory polyphenols than red wine, and packing half as much musclebuilding protein as chicken, the walnut sounds like a Frankenfood, but it grows on trees. Other nuts combine only one or two of these features, not all three. A serving of walnuts—about 1 ounce, or seven nuts—is good anytime, but especially as a post-workout recovery snack.

19. Turmeric

Curcumin, the polyphenol that gives turmeric its tang and yellow hue, has anti-cancer properties, anti-inflammatory effects, and tumor-fighting activities known in nutrition speak as anti-angiogenesis. Researchers at UCLA have also found that it helps deter the accumulation of amyloid plaques in the brain, tiny blockages that may cause Alzheimer’s disease. Turmeric’s prevalence in India, the researchers suggest, may help explain why so few of the country’s senior citizens have the disease, whereas the statistic is close to 13 percent in the United States, according to the Alzheimer’s Association. One tip: Pair it with pepper in curries. “Adding black pepper to turmeric or turmeric-spiced food enhances curcumin’s bioavailability by 1,000 times, due to black pepper’s hot property called piperine,” says nutritionist Stacy Kennedy of the Dana Farber Cancer Institute.

20. Black Beans

People who eat one 3-ounce serving of black beans a day decrease their risk of heart attack by 38 percent, according to a study in the Journal of Nutrition. And while other beans are also good for your heart, none can boost your brainpower like black beans. That’s because they’re full of anthocyanins, antioxidant compounds that have been shown to improve brain function. They’re also packed with superstar nutrients, including protein, healthy fats, folate, magnesium, B vitamins, potassium, and fiber.

21. Apples (a match with Murdock’s Healthiest Foods on Earth)

An apple a day reduces swelling of all kinds, thanks to quercetin, a flavonoid also found in the skin of red onions. Quercetin reduces the risk of allergies, heart attack, Alzheimer’s, Parkinson’s, and prostate and lung cancers. If given the choice, opt for Red Delicious. They contain the most inflammation fighting antioxidants.

22. Alaskan King Crab

High in protein and low in fat, the sweet flesh of the king crab is spiked with zinc—a whopping 7 milligrams per 3.5-ounce serving. “Zinc is an antioxidant, but more important, it helps support healthy bone mass and immune function,” say Bowerman.

23. Pomegranates (a match with Murdock’s Healthiest Foods on Earth)

The juice from the biblical fruit of many seeds can reduce your risk of most cancers, thanks to polyphenols called ellagitannins, which give the fruit its color. In fact, a recent study at UCLA found that pomegranate juice slows the growth of prostate cancer cells by a factor of six.

24. Pak Choy

This crunchy cruciferous vegetable is more than the filler that goes with shrimp in brown sauce. “Bok choy is rich in bone-building calcium, as well as vitamins A and C, folic acid, iron, beta-carotene, and potassium,” says celebrity trainer Teddy Bass. Potassium keeps your muscles and nerves in check while lowering your blood pressure, and research suggests that beta-carotene can reduce the risk of both lung and bladder cancers, as well as macular degeneration.

25. Oysters

Shellfish, in general, is an excellent source of zinc, calcium, copper, iodine, iron, potassium, and selenium. “But the creamy flesh of oysters stands apart for its ability to elevate testosterone levels and protect against prostate cancer,” says Bass.

26. Broccoli (a match with Murdock’s Healthiest Foods on Earth)

One cup of broccoli contains a hearty dose of calcium, as well as manganese, potassium, phosphorus, magnesium, and iron. And that’s in addition to its high concentration of vitamins—including A, C, and K—and the phytonutrient sulforaphane, which studies at Johns Hopkins University suggest has powerful anticancer properties.

27. Kiwis (a match with Murdock’s Healthiest Foods on Earth)

Like bananas, this fuzzy fruit is high in bone-protecting potassium. “They’re also rich in vitamin C and lutein, a carotenoid that can help reduce the risk of heart disease,” says Bowerman. “I try to eat at least one or two a week after exercising.” Freeze them for a refreshing energy kick, but don’t peel the skin: It’s edible and packed with nutrients.

28. Olive Oil

The extra-virgin variety is rich in beneficial monounsaturated fats. “Its fatty acids and polyphenols reduce inflammation in cells and joints,” says Grieger. A study in the journal Nature found that it’s as effective as Advil at reducing inflammation. “Have 2 tablespoons a day,” says Bowerman.

29. Leeks

“Leeks can support sexual functioning and reduce the risk of prostate cancer,” says Michael Dansinger, M.D., an assistant professor of medicine and an obesity researcher at Tufts–New England Medical Center, in Boston. “Chop the green part of a medium leek into thin ribbons and add it to soups, sautés, and salads as often as possible.” These scallionlike cousins of garlic and onions are also packed with bone-bolstering thiamine, riboflavin, calcium, and potassium, and they’re also rich in folic acid, a B vitamin that studies have shown to lower levels of the artery-damaging amino acid homocystein in the blood.

30. Artichokes (a match with Murdock’s Healthiest Foods on Earth)

Lauded for centuries as an aphrodisiac, this fiber-rich plant contains more bone-building magnesium and potassium than any other vegetable. Its leaves are also rich in flavonoids and polyphenols—antioxidants that can cut the risk of stroke—and vitamin C, which helps maintain the immune system. “Eat them as often as you can,” says Bowerman. Ripe ones feel heavy for their size and squeak when squeezed.

31. Chili Peppers

“Chilis stimulate the metabolism, act as a natural blood thinner, and help release endorphins,” says Petersen. Plus, they’re a great way to add flavor to food without increasing fat or calorie content. Chilis are also rich in beta-carotene, which turns into vitamin A in the blood and fights infections, as well as capsaicin, which inhibits neuropeptides (chemicals that cause inflammation). A recent study in the journal Cancer Research found that hot peppers even have anti-prostate-cancer properties. All this from half a chili pepper (or 1 tablespoon of chili flakes) every day.

32. Ginger

Contrary to popular belief, ginger—a piquant addition to so many Asian dishes—isn’t a root, it’s a stem, which means it contains living compounds that improve your health. Chief among them is gingerol, a cancer suppressor that studies have shown to be particularly effective against that of the colon. Chop ginger or grind it fresh and add it to soy marinated fish or chicken as often as you can. The more you can handle, the better.

33. Cinnamon

Known for making desserts sweet and Indian food complex, cinnamon is rich in antioxidants that inhibit blood clotting and bacterial growth (including the bad-breath variety). “Studies also suggest that it may help stabilize blood sugar, reducing the risk of type 2 diabetes,” says dietitian Nancy Clark, author of Nancy Clark’s Sports Nutrition Guidebook. “What’s more, it may help reduce bad cholesterol. Try half a teaspoon a day in yogurt or oatmeal.”

34. Eggs

Those who have eggs for breakfast lose 65 percent more weight than those who down a bagel breakfast with the same number of calories, according to a study in the International Journal of Obesity. Eat the yolk, too. Recent studies have proved that the fat in the yellow part is important to keep you satiated, and the benefits of its minerals and nutrients outweigh its cholesterol effect.

35. Figs

Packed with potassium, manganese, and antioxidants, this fruit also helps support proper pH levels in the body, making it more difficult for pathogens to invade, says Petersen. Plus, the fiber in figs can lower insulin and blood-sugar levels, reducing the risk of diabetes and metabolic syndrome. Select figs with dark skins (they contain more nutrients) and eat them alone or add them to trail mix.

36. Grass-Fed Beef

Nothing beats pure protein when it comes to building muscle. The problem with most store-bought beef, however, is that the majority of cattle are grain fed, which gives their meat a relatively high ratio of omega-6 to omega-3 fatty acids. That, in turn, contributes to inflammation. The fatty acids in grass-fed beef, on the other hand, are skewed toward the omega-3 variety. Such beef also contains conjugated linoleic acid (CLA), which studies have shown help reduce belly fat and build lean muscle.

37. Mushrooms (a match with Murdock’s Healthiest Foods on Earth)

Delicious when added to brown rice, reiki, shiitake, and maitake mushrooms are rich in the antioxidant ergothioneine, which protects cells from abnormal growth and replication. “In short, they reduce the risk of cancer,” says Bowerman, who recommends half a cup once or twice a week. “Cooking them in red wine, which contains resveratrol, magnifies their immunity-boosting power.”

38. Pineapples (a match with Murdock’s Healthiest Foods on Earth)

With its potent mix of vitamins, antioxidants, and enzymes—in particular, bromelain, pineapple is an all-body anti-inflammation cocktail. It also protects against colon cancer, arthritis, and macular degeneration, says Grieger. (If only the “colada” part of the equation were as healthy.) Have half a cup, two or three times a week.

39. Fruit or Vegetable Juice

Raise a glass of the good stuff. In a 2006 University of South Florida study, people who drank three or more 4-ounce glasses of fruit or vegetable juice each week were 76 percent less likely to develop Alzheimer’s disease than those who drank less. The high levels of polyphenols—antioxidants found in fruits and vegetables—may protect brain cells from the damage that may be caused by the disease, says study author Amy Borenstein, Ph.D.

40. Bing Cherries (a match with Murdock’s Healthiest Foods on Earth)

Research by the U.S. Department of Agriculture shows that eating about 35 bing cherries a day can lower the risk of tendinitis, bursitis, arthritis, and gout, says Bowerman. Studies also suggest that they reduce the risk of chronic diseases and metabolic syndrome.

Related posts:

1. Superfoods, Anyone?
2. 86 Year-old Billionaire’s Recipe for Longevity
3. The Seriously Serious Problems of Obesity, Part 5 of 5

A Funny Bit from the Internet

I DON’T know who to attribute this funny bit to (below) since I received it via a mass email mailing with no author identified.

I want to share it though because it made me smile. More importantly, this is a good parody of the drug companies’ TV commercial onslaught to make everyone think that they have some health problem, such as erectile dysfunction or indigestion, when in reality only a small percent of the population does.

(And, by the way, a 70-year old man IS SUPPOSED to be less sexually vigorous than a 20-year old — this is not a problem that needs to be corrected by drugs. And, by the way, indigestion can be solved by eating more fruits, vegetables and fiber, along with digestive enzymes. You don’t need drugs! Check out this post, End Sluggish Digestion.)

As the doctors say, a glass of red wine in the evening reduces stress and may reduce the chances of heart disease… but beware of these side effects (ha!)…


Important Health Advice for Women

Do you have feelings of inadequacy?
Do you suffer from shyness?
Do you sometimes wish you were more assertive?

If you answered yes to any of these questions, ask your doctor or pharmacist about Cabernet Sauvignon.

Cabernet Sauvignon is the safe, natural way to feel better and more confident about yourself and your actions. It can help ease you out of your shyness and let you tell the world that you’re ready (and willing) to do just about anything.

You will notice the benefits of Cabernet Sauvignon almost immediately and, with a regimen of regular doses, you can overcome any obstacles that prevent you from living the life you want to live.

Shyness and awkwardness will be a thing of the past and you will discover many talents you never knew you had.

Stop hiding and start living.

Cabernet Sauvignon may not be right for everyone. Women who are pregnant or nursing should not use it. However, women who wouldn’t mind nursing or becoming pregnant are encouraged to try it.

Side effects may include:

Dizziness, nausea, vomiting, incarceration, loss of motor control, loss of clothing, loss of money, loss of virginity, delusions of grandeur, table dancing, headache, dehydration, dry mouth, and a desire to sing Karaoke and play all-night rounds of Strip Poker, Truth Or Dare, and Naked Twister.

WARNINGS:

* The consumption of Cabernet Sauvignon may make you think you are whispering when you are not.
* The consumption of Cabernet Sauvignon may cause you to tell your friends over and over again that you love them.
* The consumption of Cabernet Sauvignon may cause you to think you can sing.
* The consumption of Cabernet Sauvignon may make you think you can converse enthusiastically with members of the opposite sex without spitting.
* The consumption of Cabernet Sauvignon may create the illusion that you are tougher, smarter, faster and better looking than most people.

Please feel free to share this important information with as many women as you feel may benefit!

Now just imagine what you could achieve with a good Shiraz …………..

Related posts:

1. The Seriously Serious Problems of Obesity, Part 5 of 5

Four Reasons to Reinvent Yourself: #4 Obesity and Sleep Apnea

Go here for Parts 1, 2 , 3 , 4 of 5.

Sleep Apnea Strikes

IF YOU’VE been reading the other posts in this series of five, by now you’re wondering if the solution to everything is to lose weight.

Well, to the extent that we experience everything on Planet Earth via our bodies and our bodies must be healthy to have a good experience of such… then, yeah, maybe if you’re obese, the solution to having a better experience of life is to lose weight.

Take sleep for example.  How glorious is the experience of a good night’s rest!  We spend about a third of our existence sleeping, so why not make it a great experience? Especially since if it’s chronically not good, you’re in trouble.

A recent study (yet another one) shows conclusively that, simply speaking: lose weight, sleep better; stay fat, sleep poorly.  The cost of not sleeping is more than that of additional cups of java.

Sleep apnea is a disorder where you actually stop breathing for an extended period of time during sleep and must wake up to breathe again, although most of the time you don’t realize you’ve awoken.  If you more than five such incidents per hour during sleep, it’s considered a sleep apnea disorder. Severe cases can result in hundreds of such incidents each night.

WebMD says that sleep apnea is a disorder that causes loud snoring and sleep disruptions resulting from the temporary blockage of the airway during sleep. If untreated, sleep apnea increases the risk of high blood pressure, stroke, and heart disease.

In that aforementioned recent study, researchers measured the effect of weight loss on sleep apnea in 264 obese adults with type 2 diabetes.  The participants were randomly divided into two groups.

One group received a weight loss program with portion-controlled diets and an exercise program of 175 minutes of exercise per week. (Easy, that’s only 35 minutes per day with two days off — just walk around the house a few times.) The second group received no weight loss advice and participated in a diabetes management program.

After one year, the weight loss group lost an average of 24 pounds; the second group lost just over 1 pound, a whopping 0.0027 pounds per day.

Those in the weight loss group were three times as likely to experience a remission of their sleep apnea symptoms (13.6% vs. 3.5%), and had about half the instances of severe sleep apnea as the second group.

3x is a pretty significant and says a lot about the ill effects of sleep deprivation on one’s health.

And so this unceremoniously concludes the last of a five part series on four chronic, and debilitating health problems resulting from obesity.  From cancer to diabetes, sleep apnea and brain degeneration — these are just a few of the physical travails that many substantially overweight people experience. 

Given that about two-thirds of Americans are overweight and half of this group are obese, you can get a feel for the health challenges ahead for way too many people.

What manifests at the physical level often has emotional underpinnings, and none of us have lived very long with unwounded hearts.  So, look kindly on anyone struggling with a physical issue, even if you think it’s their own fault.  And if asked, lend a hand, cause nothing lifts up another person as connecting with someone who cares.

As I’ve before written…Want to bone up on a new eating plan? Click on “Diet” under “Topics” in the sidebar on the right hand side of your screen.  There are several posts listed there.

Go experiment for the fun of it!

Related posts:

1. The Seriously Serious Problems of Obesity. Intro: Part 1 of 5
2. The Seriously Serious Problems of Obesity, Part 3 of 5
3. The Seriously Serious Problems of Obesity, Part 4 of 5

TODAY, November 11, 2009, I remember our soldiers and sailors, particularly my Father.  Today, you can choose your celebratory term: Remembrance Day, Veteran’s Day, Armistice Day, even Poppy Day.  It doesn’t matter.  What does, is that today we remember the signing of the armistice that concluded WWI, and honor those that served all America’s wars, justified or not.

A military man, my Father was shaped by WWII, and was reshaped again in Korea. Again in Vietnam, three tours.

The total American dead and wounded of those three wars tallied over 1.4 million.  Add those in WWI, and the number increases to 1.7 million. Add U.S. allies and enemies, and that number soars by several million more.

From the black quagmire of such horror, my Father stumbled away with just an injured back that would flare up from time to time over the course of his life. As well as memories sealed tight.

My Father lived to marry, have children, divorce, remarry, become distant… hiding himself somewhere deep and safe.  He died in a hospital at the age of 82, rather than in Germany or Japan at 18, or Korea at 30, or Vietnam at 45.  Lucky guy.

The poppy came to symbolize WWI. In the lore of war, the Flanders Poppy was said to be the first flower to show itself after the initial battles had spilled blood in Flanders; the red color representing the blood of fallen comrades returning to the light of the Sun.

So, to my Dad and all the others who served, let’s read this poem and remember them.

In Flanders fields

In Flanders fields the poppies blow
Between the crosses, row on row,
That mark our place; and in the sky
The larks, still bravely singing, fly
Scarce heard amid the guns below.

We are the dead. Short days ago
We lived, felt dawn, saw sunset glow,
Loved, and were loved, and now we lie
In Flanders fields.

Take up our quarrel with the foe:
To you from failing hands we throw
The torch; be yours to hold it high.
If ye break faith with us who die
We shall not sleep, though poppies grow
In Flanders fields.

Lt.-Col. John McCrae (1872 – 1918)

Related posts:

1. Remember Your Memory

Start By Knowing Your Resting Pulse

I WANT to relate something important that I just saw on the new Dr. Oz Show.

For those of you unfamiliar with the good doctor, Mehmet Oz is a heart surgeon, author and peripatetic dispenser of health information made pretty famous by appearing 55 times on the Oprah Winfrey Show.  Now he has his own, co-produced by Winfrey’s Harpo Productions and Sony Pictures Television.

I’ve seen him numerous times in several venues and find that he has a knack for simplifying complex health issues, and for suggesting simple things to do to avert, or cope with potentially major health problems.

Which brings me to the topic at hand, the heart.

Dr. Oz says that for most of us, we first find out we have a heart problem when that magnificent organ goes rogue and has an attack.  Not a good time to be alerted about your cardiovascular problem.

How to get a clue before it’s too late?  Get focused on your pulse.

Your pulse is a window into the health of your heart.  Dr. Oz recommends that if you are in the high risk category for cardiovascular disease — you’re overweight, have high cholesterol, high blood pressure, are sedentary, experience shortness of breath doing simple physical activities — you should check your pulse in bed each morning before you launch into your day .

Dr. Oz instructs that you measure your pulse, which mirrors your heat beat, by taking two finger of one hand and applying them to the wrist of the other hand below the and wrist under the thumb, as the picture shows.

I have an easier time measuring my pulse by placing two fingers to either side of my throat, like Oprah is doing in the picture above. For me, it’s easier to find the pulse and it feels stronger, as in more prominent, or obvious.

In either case, as you watch a clock or watch tick off six seconds, count the beats of your pulse and then multiple the number you count by ten. This gives you the beats per minute, which is how the pulse rate is calibrated.

If your pulse exceeds 75 beats per minute when you’ve just awakened and are still in bed, your chances for a heart attack increase if you’re in the high risk category, says Oz.

If that’s the case — your pulse is over 75 and stays there — I’d pick up the phone and call a doctor for instructions before I’d begin jumping rope.

Dr. Oz ends this segment on his show by suggesting that there are some helpful, if not sufficient, things you can do to help your heart, along with the typical bromides of a better diet and exercise, and these are:

- Take 1,000 milligrams of Vitamin D.  It has a knack for distributing calcium to your bones instead of your heart and arteries, a signal to heart attack risk.

- Take aspirin daily.  It thins the blood and reduces inflammation in the arteries.

For more about heart care centered around vitamin supplementation, check out this post, The Heart of the Matter.

Related posts:

1. The Heart of the Matter
2. Man vs Wild: A Life-Saving Enema (Video)

(It Really Depends… and You Need To Get It Right!)

Fatty Acid Molecule

Certain fats are critical for health. Aim for fat consumption of Omega-3 and Monosatuated Fatty Acids in the range of 20 to 25% of your daily caloric intake; ideally, as little as possible from Saturated and Trans Fat sources.  Read on for specifics.

THERE ARE  few things more confusing to us than fat.  Certainly, when sagging around the waist, this unsightly jiggly is either actively ignored, scorned, or both.

But this post is not about the waistline tire, or inter-muscular fat per se, but about the macronutrient called fat, which along with its two siblings — protein and carbohydrates — is necessary, important and vital to good health.

IF the fat’s the right type.

Before I delve into why, let’s examine just what makes up the fat macronutrient, starting with names.

Here are the terms related to and/or used for “fat”:

polyunsaturated fat
fatty-acids
trans fatty acids
omegas
triglycerides
cholesterol
phospholipids
lipids
saturated fat
monosaturated fat oils

All of these are connected to each other in one way or another.  Without understanding how they’re related, all these terms can be very confusing.  So, let’s demystify things a bit and then apply what we’ve learned to practical action.

First up is terminology.  What we think of as fat is really a “lipid”, whether they be in liquid or solid form.  Lipids are important for cells’ energy storage and structure, and include these compounds:

-     fatty acids

-     triglycerides

-     oils

-     phospholipids

-     cholesterol (a “sterol”)

Next, let’s define these lipids, relate them to each other, and examine which are “good” and “bad” for you and why.

Fatty Acids

Fatty acids are organic acids, particularly those chains of carbon that are not branched. (“Branched” indicates that the series of atoms connected together that make up the fatty acid can resemble a fork in that they divide or separate into two or more branches.)

Fatty acids serve as energy for the muscles, heart, and other organs, as building blocks for cell membranes, and as energy storage for the body. Those fatty acids not used up as energy are primarily converted into triglycerides, but also exist  as components of phospholipids and cellular membranes.

Triglycerides

Triglycerides are fats that contain, in varying proportions, three groups of fatty acids – saturated, polyunsaturated, and monounsaturated – plus a molecule of glycerol.

They are the chemical form in which most fat exists within food as well as in the body.  They store energy in the body, and in effect, it is stored triglycerides – aka body fat – that we remove from our bodies when dieting (hopefully).

Oils

Oils are triglycerides with low melting points — liquid at room temperature, contrasting with fats that are solid at room temperature given their higher melting temperature.

• Polyunsatured Fats are fatty acids triglycerides that are room temperature liquid oils, such as corn oil.
• Monosaturated Fats are fatty acid triglycerides that are also room temperature liquid oils but tend to solidify when refrigerated, like olive oil.
• Saturated Fats are fatty acid triglycerides that are typically solid at room temperature, such as tropical (coconut) oils, butter, margarine and animal fat. They are the only fatty acids that raise blood cholesterol levels

Phospholipids

Phospholipids are a variation of triglycerides where one fatty acid is replaced with a phosphate group, and are important for forming the structural basis of cellular membranes.

Cholesterol

Cholesterol, is one of a class of complex lipids called “sterols“, and comes in two forms: the “bad” form associated with low density lipoproteins (“LDL”), and the “good” form associated with high density lipoproteins (“HDL”).

HDL is thought to remove excess cholesterol from the body; whereas LDL is thought to elevate cholesterol in the blood, which can first lead to excess deposits of cholesterol and fat in the arteries, and then to heart disease and/or stroke.

[Sidebar: Take the American Heart Association Cholesterol Quiz]

OK, so for those of you still with me, on to the stuff you really care about…

The Bad Fat

–> Bad fats are saturated fat and trans fat.

Fats containing saturated fatty acids are called Saturated Fats. Examples of foods high in saturated fats include lard, butter, whole milk, cream, eggs, red meat, chocolate, and solid shortenings. Excess intake of saturated fat can raise your blood cholesterol and increase the risk of developing coronary artery disease.

Trans Fats are found in vegetable shortenings and in some margarines, crackers, cookies, and snack foods, and will increase the shelf life of oils. But trans fats will not extend your shelf life; rather, just the opposite – consumption of trans fatty acids increases blood LDL-cholesterol (“bad” cholesterol) levels and raises the risk of coronary heart disease.  A nice recipe for a short life.

The Good Fat

–> Good fats are polyunsaturated and monosaturated fatty acids

Monosaturated Fatty Acids contain one double bond in their chemical chain. Examples of foods high in monounsaturated fat include avocados, nuts, and olive, peanut and canola oils. Scientists believe that increased consumption of monounsaturated fats (like nuts) is beneficial in lowering LDL cholesterol (the “bad” cholesterol) and lowering the risk of coronary heart disease, especially if monounsaturated fats are used to substitute for saturated fats and refined sugars.

Polyunsaturated Fatty Acids contain more than one double bond in their chemical chain. Unlike saturated fat, polyunsaturated fat does not raise cholesterol levels. In fact, like monosaturated fats, polyunsaturated fats lowers levels of the bad cholesterol lipid, LDL. Unlike monosaturated fats, however, polyunsaturated fat is believed to lower the good cholesterol lipid, HDL, as well.

But despite polyunsaturated fatty acids’ propensity to lower the “good” HDL, they are essential to our diet because they include a special family of essential fatty acids which the human body cannot manufacture for itself called omega 3, omega 6 and omega 9 fatty acids. If you have high cholesterol, don’t overindulge with foods containing polyunsaturated fatty acids, but do include them in your diet.

- Omega-3 Fatty Acids are the best of the three “omegas”. Omega-3 fatty acids are a class of essential polyunsaturated fatty acids with the double bond in the third carbon position from the methyl terminal (hence the use of “3″ in their description). Omega-3s are used in the formation of cell walls, making them supple and flexible, and improving circulation and oxygen uptake with proper red blood cell flexibility and function.

Fish, plant, and nut oils are the primary dietary source of omega-3 fatty acids, such as salmon, mackerel, halibut, sardines, tuna, herring, krill, algae, flaxseeds, flaxseed oil, pumpkin seeds, pumpkin seed oil, purslane, perilla seed oil, walnuts, walnut oil, and spinach.

- Omega-6 Fatty Acids are a class of essential polyunsaturated fatty acids with the initial double bond in the sixth carbon position from the methyl group (hence the “6″). Examples of foods rich in omega-6 fatty acids include corn, safflower, sunflower, soybean, and cottonseed oil.

- Omega-9 Fatty Acids are polyunsaturated fatty acids with the initial double bond in… you guessed it… in the ninth carbon position. The niners are important, but it’s not essential that you consume them because the human body can manufacture omega-9 fatty acids in limited amounts. These are found in olive oil (extra virgin, cold pressed is best), olives, avocados, almonds, peanuts, sesame oil, pecans, pistachio nuts, cashews, hazelnuts, macadamia nuts, etc.

The Omega Interplay

There’s a dance between the omegas that’s important to know about — they work together to promote health, but #3 needs to be favored more than #6 and #9.  The balance is important.

Omega-3 fatty acids help reduce inflammation, and most omega-6 fatty acids tend to promote inflammation. An inappropriate balance of these essential fatty acids contributes to the development of disease while a proper balance helps maintain and even improve health.

A healthy diet should consist of roughly 2 – 4 times more omega-6 fatty acids than omega-3 fatty acids. The typical American diet tends to contain 14 – 25 times more omega-6 fatty acids than omega-3 fatty acids, and many researchers believe this imbalance is a significant factor in the rising rate of inflammatory disorders in the United States.

This is one reason that the so called “Mediterranean Diet” gets high marks.  It consists of a healthier balance between omega-3 and omega-6 fatty acids than the typical American Diet, so say various studies demonstrating that people who follow the Med are less likely to develop heart disease. It also contains the omega-9 fatty acid group, which have been reported to help lower risks associated with cancer and heart disease.

The Mediterranean diet does not include much meat (meat is high in omega-6 fatty acids) and emphasizes foods rich in omega-3 fatty acids, including whole grains, fresh fruits and vegetables, fish, olive oil, garlic, as well as moderate red wine consumption.

[For more on Diet, read Diet 101 and A Blueprint for Eating Right.]

Fat Proportions

So, at long last we get to the end of this epic journey of Fat.

Do this: aim for fat consumption in the range of 20 to 25% of your daily caloric intake; ideally, as little as possible from saturated and trans fat sources, and as much possible from poly and monounsaturated fat sources.

–> Try to consume primarily Monosaturated Fatty Acids and Omega-3 Fatty Acids.  So that means, nuts, avocado, salmon, mackerel, halibut, sardines, tuna, herring, krill, algae, flaxseeds, flaxseed oil, pumpkin seeds, pumpkin seed oil, purslane, perilla seed oil, walnuts, walnut oil, and spinach.  And cold pressed, double virgin olive oil for cooking, and (along with flaxseed oil) for salads.

Here are some guidelines given three Total Daily Calorie counts:

1,800 Calories a Day

• 40 to 70 grams of total fat
• 14 grams or less of saturated fat
• 2 grams or less of trans fat

2,200 Calories a Day

• 49 to 86 grams of total fat
• 17 grams or less of saturated fat
• 3 grams or less of trans fat

2,500 Calories a Day

• 56 to 97 grams of total fat
• 20 grams or less of saturated fat
• 3 grams or less of trans fat.

Types of Fat

(grams per tablespoon of oil which has about 14 grams of total fat)

Related posts:

1. Dr. Weil and Kevin Rose Talk Health (Video)
2. A Blueprint for Eating Right
3. 5 Healthy Eating Nutrition Tips — Watch Video

(Check Out The Videos Below)

The Essential Thing Is — Heart Disease Is Preventable!

OF COURSE you know that it’s pretty darn important to have one, but do you know how your heart works?

To the extent that people do, it hasn’t prevented heart disease from being the No. 1 killer of men and women, both worldwide, and in the United States, where it’s responsible for 40 percent of all the deaths.

More than all types of cancer combined!

The good news is, if enough people would change their behavior, many forms of heart disease could be prevented or treated with healthy lifestyle choices, including diet and exercise.

In other words, this heart disease epidemic is largely self-made.

To learn about the signs of heart attack, stroke and cardiac arrest, check out this information from the American Heart Association.

The Mayo Clinic’s Web site has a ton of information about the heart, including a review about how Alternative Medicine can improve heart health, as well as Lifestyle and Home Remedies.

Additional tips, which are spot-on and to-the-point about how to get your heart healthy, particularly through nutrition, can be found at Health-Heart.org.

Supplements Can Help

There are a wide spectrum of supplements reputed to help the cardiovascular system.  It seems with every passing month, Vitamin D is getting more press heralding it as the overlooked wonder vitamin as research indicates its value to heart, bone and immune system health.

Studies continually underscore how fish oil benefits the heart, among many benefits, such as reducing stress.

And Coenzyme Q10, a natural energy producing nutrient involved in a wide range of body systems, is known to support mitochondrial function in heart and other cells in the body.

These are the supplements I take that benefit the heart:

Resveratrol This is fast becoming a wonder supplement.  Among a long list of benefits that include helping with diabetes and cardiovascular disease, Resveratrol helps cells make protective enzymes to prevent the leakage of electrons and the production of toxic “free radicals”.   Reservatrol has received a lot of favorable press of late.  You should investigate if this remarkable supplement might be good for you.

Vitamin D3 Plays an important role in the body’s utilization of carbohydrates and fats and in the synthesis of protein for the growth, maintenance, and repair of cells and tissues. It is also crucial for the production of ATP, a molecule the body uses to store energy. What’s more, there’s a link between Vitamin D deficiency and cancer.

NKO Neptune Krill Oil This form of omega-3 is absorbed faster and more efficiently than that typically found in fish oil. Neptune Krill Oil supports heart health and cell membrane integrity.

Coenzyme Q10 Is an electron/proton carrier that helps the mitochondria to produce adenosine triphosphate (ATP), the body’s energy source. This is vitally important because mitochondria must continually generate ATP to support every cell in the body. CoQ10 is found in high amounts in the cells of the heart, liver, kidneys and pancreas.  CoQ10′s nutritional support of the immune system was studied by William Lee, Ph.D., who found that with a daily dosage of 60mg for three to twelve weeks, patients had significantly increased levels of immunoglobulin G, an important part of immune system function.

Go here for a list of Product Categories.

— Learn more about the heart by viewing the videos below —

This one is a video overview of cardiovascular disease and shows us what options are available:

Click here to view the embedded video.

This one shows “A Naturopathic Approach to Cardiovascular Disease”:

For more information about inflammation, referred to in the video above, go here.

Supplement Disclaimer

Just as with the descriptive statements made at the various company sites that manufacture and/or sell the supplement products presented in this blog, none, or nearly none, of the potential benefits stated here have been evaluated by the FDA. Likewise none, or nearly none, of the products here can be represented to diagnose, treat, cure or prevent any disease. Before engaging a supplement program, it always makes sense to get the advice of your health practitioner.

Related posts:

1. Dr Oz’s Life Saving Heart Tips
2. Cardiovascular Health Ain’t Hard
3. Energy/Vitality/Jet Lag… Watch the Video

Just Do What You’re (Grand)Parents Did… And Supplement Too

ACCORDING TO the American Heart Association, Cardiovascular diseases are the No. 1 cause of death in the United States. In 2006 about 80,000,000 people in the United States had one or more forms of cardiovascular disease.

The U.S. population in 2006 was approximately 298,444,215. So, nearly 27% of the U.S. population had some type of cardiovascular disease in 2006.

Think it got any better since then?

The good news is that, given the enormity of the problem, there’s been a ton of research devoted to understanding, treating and preventing the ticker from ticking out.  Unless you have a congenital problem (aka “genetics”), lifestyle can either be the culprit or savior.

What you eat, what you do, and — assuredly — what you think affects all of you, and particularly the heart.  (More on this from the AMA.)

Eating well and exercising is a good start, and probably sufficient for most of us, but… and this is my predominant bias… if you want extra insurance or think supplementation can provide extra benefits, there’s no lack of products offered, such as these, which I take:

Coenzyme Q10 According to researchers Emile G. Blinzakov, M.D. and Gerald L. Hunt, CoQ10 can “boost the immune system, increase the strength of the heart without exercise, relieve angina, protect against heart attacks, lower high blood pressure, reduce weight naturally, heal periodontal problems, extend life, and slow down the aging process.”  (More here.)

Neptune Krill Oil This form of omega-3 is absorbed faster and more efficiently than that typically found in fish oil. Neptune Krill Oil supports heart health and cell membrane integrity.

Go here for a list of Product Categories.

Supplement Disclaimer

Just as with the descriptive statements made at the various company sites that manufacture and/or sell the supplement products presented in this blog, none, or nearly none, of the potential benefits stated here have been evaluated by the FDA. Likewise none, or nearly none, of the products here can be represented to diagnose, treat, cure or prevent any disease. Before engaging a supplement program, it always makes sense to get the advice of your health practitioner.

Related posts:

1. The Heart of the Matter
2. Men’s Health
3. Essential Fatty Acids… and they are (essential!)