Eating Well as You Age: Good Nutrition for Seniors
(ARA) – Just like people of any other age group, seniors should pay attention to what they eat and drink. As people age their bodies become less forgiving, and it takes more of an effort to stay fit. More than ever, a healthy diet is needed to maintain good health and ease the aging process.
For some older adults, however, getting proper nutrition is a challenge. Many are less active than they used to be, and have less of an appetite. Some people also experience a decrease in their sense of taste and smell, which makes food less appealing. Others may enjoy food less because of dentures, or because their appetites are affected by prescription medicines and other health problems.
For these reasons, some seniors may have very specific dietary needs. The eldercare services staff members at Beverly Healthcare suggest that the following nutritional guidelines for seniors should be discussed with the appropriate health care professional to ensure proper nutritional needs are being met. Additionally, if your loved one is a nursing home resident, they recommend discussing these recommendations with your family member’s caregiver.
* Seniors may want to consider limiting the total fat, saturated fat and cholesterol in their diets. As a person ages, lean body mass is lost and body fat increases. Too much fat is especially dangerous for those who have risk factors for heart disease, some types of cancer and high blood pressure. Seniors may reduce fat and cholesterol by limiting the addition of butter, margarines, oils and creams to foods and choosing lean cuts of meat such as chicken, fish and pork loin.
* Keep an eye on salt intake. Some salt is necessary, but some seniors should avoid foods with a lot of sodium, especially if they are prone to high blood pressure. High blood pressure is also another factor leading to increased risk of heart disease, kidney disease and stroke. Choosing fresh or frozen vegetables instead of canned, avoiding processed meats such as hotdogs and salami as well as selecting low sodium soups, can help reduce sodium intake.
* Bones weaken as a person ages. Seniors can improve the strength of their bones by eating calcium-rich foods such as low-fat dairy products, leafy green vegetables and canned fish like salmon or sardines. Research shows that proper nutrition and exercise can reduce the risk of osteoporosis by 50 percent or more. Women are especially prone to this bone disease, and should consider planning their meals accordingly.
* Fiber can be more important than ever. Eating adequate amounts can help prevent constipation and gastrointestinal disease. High fiber foods include legumes, fresh fruits and vegetables, dried fruits, whole grain breads and cereals, bran, nuts and seeds.
* Calories count. As a person ages, they become less active and their need for calories to maintain an adequate weight decreases. And when a person eats less, they need to make sure that what they do eat is nutrient-dense and low in fat. Seniors who are overweight are at an increased risk for heart disease, stroke and cancer. Eating a variety of foods including fresh fruits and vegetables, limiting processed foods such as chips and getting active every day can help with weight control.
* It is crucial for those over 60 to drink enough water. Dehydration is one of the most frequent causes of hospitalization for the elderly. As a person ages, total water in the body decreases, and there is often a reduced sense of thirst. A person may not drink enough to satisfy the body’s needs (about 6 to 8 glasses a day). Seniors can increase the consumption of water by eating ice chips, creating a routine of drinking a glass first thing every morning, replacing some beverages such as soda with water and eating foods with high water content such as homemade soups, gelatin desserts, melons, and other fresh fruits.
Monday, April 28, 2008
Wednesday, April 23, 2008
The Dirty Dozen
Okay, I know organic food is more expensive in the supermarket and the farmers markets aren't up and cranking for the local produce yet but the U.S. Department of Agriculture has found that even after washing some fruits an vegetables consistently carry much higher levels of pesticide residue than others. Based on an analysis of more than 100,000 US government pesticide test results, researchers at the environmental working group, a research and advocacy organization based in Washington D.C.. have developed the "dirty dozen" fruits and vegetables that they say you should ALWAYS buy organic because their conventionally grown counterparts tend to be laden with pesticides. They cost about 50% more but are well worth the money.
Apples
Cherries
Imported grapes
Nectarines
Peaches
Pears
Raspberries
Strawberries
Bell peppers
Celery
Potatoes
Spinach
Apples
Cherries
Imported grapes
Nectarines
Peaches
Pears
Raspberries
Strawberries
Bell peppers
Celery
Potatoes
Spinach
Wednesday, April 16, 2008
1500 calorie sample biggest loser meal plan
Using allowable foods from The Biggest Loser Diet, your menu for one day might like look something like this:
Breakfast
½ cup egg whites, scrambled, with 1 teaspoon basil, and 1 teaspoon grated parmesan cheese (reduced fat)2 slices whole wheat toast1 cup diced cantaloupe
Snack
1 cup fresh berries topped with ½ cup sugar-free fruit flavored yogurt
Lunch
Southwestern Bulgur Salad, made with:½ cup cooked bulgur wheat 4 ounces grilled chicken breast 1 cup diced grilled vegetables (2 tablespoons onion, 6 tablespoons zucchini, ½ cup bell pepper, 2 tablespoons chopped avocado, and 1 teaspoon chopped cilantro)1 ½ tablespoons shredded low-fat cheese
Snack
1/2 cup reduced-fat cottage cheese 1 cup diced fresh pineapple
Dinner
4 ounces grilled salmon½ cup brown rice Tossed salad with 1 ½ cups mixed baby salad greens, ½ cup cherry tomatoes, and 1 tablespoon light Russian vinaigrette
Breakfast
½ cup egg whites, scrambled, with 1 teaspoon basil, and 1 teaspoon grated parmesan cheese (reduced fat)2 slices whole wheat toast1 cup diced cantaloupe
Snack
1 cup fresh berries topped with ½ cup sugar-free fruit flavored yogurt
Lunch
Southwestern Bulgur Salad, made with:½ cup cooked bulgur wheat 4 ounces grilled chicken breast 1 cup diced grilled vegetables (2 tablespoons onion, 6 tablespoons zucchini, ½ cup bell pepper, 2 tablespoons chopped avocado, and 1 teaspoon chopped cilantro)1 ½ tablespoons shredded low-fat cheese
Snack
1/2 cup reduced-fat cottage cheese 1 cup diced fresh pineapple
Dinner
4 ounces grilled salmon½ cup brown rice Tossed salad with 1 ½ cups mixed baby salad greens, ½ cup cherry tomatoes, and 1 tablespoon light Russian vinaigrette
Tuesday, April 15, 2008
Dangers of High Fructose corn syrup
Dangers of High Fructose Corn Syrup
HFCS high fructose corn syrup is responsible for a dangerous epidemic of obesity and diabetes. People under the age of 45 are “children of the corn.” Like Stephen King's thriller, they are reaping the consequences...
http://www.fourwinds10.com/siterun_data/health/disease/news.php?q=1208019473
...of the food industry’s high fructose corn syrup. They were children or young adults in the late 70s, 80s and 90s when high fructose corn syrup was introduced to the American food supply as a cheap replacement for sugar. Now many of them are struggling with an epidemic of obesity and diabetes, also being referred to as diabesity.
In a recent chemical analysis of eleven carbonated soft drinks sweetened with high fructose corn syrup (HFCS), researchers from Rutgers University found very high levels of reactive carbonyls.
Reactive carbonyls, which have been linked to tissue damage and complications of diabetes, are elevated in the blood of people with diabetes. A single can of soda, however, has five times that concentration of reactive carbonyls. Old-fashioned table sugar, on the other hand, has no reactive carbonyls.
When people from Iceland visit the United States, the first thing they notice is the number of fat people they see.The average weight of American women (164 pounds) and men (191 pounds) has increased 25 pounds since 1960. We are the fattest people on earth, thanks to Coke, Pepsi and ADM - Archer Daniels Midland - the largest producer of HFCS.
Due to federal agribusiness subsidies, every dollar of profits earned by ADM's corn sweetener operation costs consumers $10. Of the $113.6 billion in taxpayer commodity subsidy payments distributed by the USDA between 1995 and 2004, corn drew $41.8 billion -- more than cotton, soy, and rice combined. What's wrong with this picture? Maybe it's the Iowa presidential primary. Where do the presidential candidates and your congress people stand on corn subsidies? Who sucks up to ADM?
The occurrence of new cases of type 2 diabetes has doubled over the past three decades, according to a report in the American Heart Association's journal Circulation - June 2006. The percentage of overweight children in the United States has tripled since 1980. The epidemic of type 2 diabetes cases across the nation is likely to lead to a substantially higher incidence of strokes among middle-aged adults and newly diagnosed diabetics.
"Most, but not all, of the increase in diabetes occurred in people who were obese - those with a body mass index of 30 or more," according to the National Lung, Heart, and Blood Institute in Framingham, Massachusetts.
A person with diabetes has a 50 percent chance of having a heart attack compared with a risk of 5 percent for people without diabetes or who don’t know if they have a vascular disease. In fact, diabetes puts you at the same risk for a heart attack as a non-diabetic who has had a heart attack and whose risk of another is substantially higher.
More than one out of every three individuals in the United States has diabetes or impaired fasting glucose, a condition that increases the risk of developing diabetes.
The CDC estimates that diabetes costs the United States $92 billion in medical costs and $40 billion in indirect costs.
It is getting difficult to find a food product at the grocery store or McDonalds that is not loaded with HFCS. One 20-ounce bottle of Coke, Pepsi, Mt Dew, Sprite or Dr. Pepper is the equivalent of pouring 17 teaspoons of sugar straight into your body. HFCS is the leading ingredient after carbonated water in these beverages. Women who drink at least one regular soda a day are 85 percent more likely to develop type 2 diabetes than those who drink less. It also leads to tooth decay.
High Fructose Corn Syrup is found in fruit drinks like Capri Sun, Sunny Delight, Snapple, Hawaiian Punch, Ocean Spray Cranberry Juice and in most energy drinks. It is also found in chocolate drinks like Yoohoo, Arizona Tea, SoBe Beverages, cookies, ice cream, Campbell soup, Heinz Ketchup, Ragu, Aunt Jemima Syrup, Hershey's Syrup, Breyers Yogurt, Kraft Barbecue Sauce, Smucker's Preserves and some breakfast cereals.
High fructose corn syrup masquerades under the name of crystalline fructose in Glaceau Vitamin Water and some energy drinks. Naive teenagers guzzle this "poison" because they think it is good for them. Then they go on a diet and wonder why they are still gaining weight.
Have you seen the new commercials on TV for Capri Sun? The ad suggests that Capri Sun is now healthy for you because they have added antioxidants. As long as they continue to sweeten Capri Sun with HFCS, they are lying to you.
People who use HFCS as a sweetener increase their triglycerides 32 percent relative to people who use mostly sugar, according to University of Minnesota professor John Bantle. The body metabolizes high fructose corn syrup differently than sugar. It blunts the body's ability to recognize when it is full and increases a person's appetite.
High Fructose Corn Syrup puts people at risk for metabolic syndrome. According to the Mayo Clinic, "Metabolic syndrome is a cluster of conditions that occur together, increasing your risk for heart disease, stroke and diabetes. Having just one of these conditions — increased blood pressure, elevated insulin levels, excess body fat around the waist or abnormal cholesterol levels — contributes to your risk of serious disease. In combination, your risk is even greater."
There is a a rise in uric acid in the bloodstream that occurs after fructose is consumed. The temporary spike of HFCS blocks the action of insulin, which typically regulates how body cells use and store sugar and other food nutrients for energy. If uric acid levels are frequently elevated, over time features of metabolic syndrome may develop, including high blood pressure, obesity and elevated blood cholesterol levels. Research by the U. S. Department of Agriculture (USDA) reveals that high fructose diets shorten the life span of laboratory mice from the normal two years to a mere five weeks.
Overweight Hispanic-American children who consume lots of sugary foods and drinks show signs of pancreatic beta cell decline - a forerunner of type 2 diabetes.
Researchers at the University of Southern California came to that conclusion after studying 63 overweight Hispanic children, ages 9 to 13, all without diabetes. The team tracked the children's eating habits and also took blood samples before and after giving them sweets.
Beta cells in the pancreas create insulin in response to sugar obtained from food. When beta cells start to function less effectively, they produce less insulin, leading ultimately to diabetes. The USC team found that about 40 percent of the sweets consumed by the children in this study came from sugary drinks such as soda or sweetened juices.
If you compare the population of non-diabetics to diabetics, the average life span is 10 years less. There are many complications that occur with diabetes. They include coronary artery disease, peripheral vascular disease, blindness, kidney disease and loss of sensation in the hands and feet.
Older people may have something to worry about also. The leading theory about the cause of Alzheimer's Disease implicates insulin. Insulin concentrations in the brain drop significantly in early Alzheimer's and continue to fall as the disease worsens, suggesting that Alzheimer's Disease may be Type 3 diabetes. Researchers found that insulin is not just produced in the pancreas, but also in the brain.
If you wish to prevent diabetes and Alzheimer's disease, the prudent thing to do is to read the label of food items and beverages before you buy them at the store. If you see High Fructose Corn Syrup or crystalline fructose - Don't Buy It!
One tip is to try an ethnic grocery store - such as an Asian or Latino food store, if you have trouble finding HFCS free foods that you like. The American food industry doesn't give two "toots" about your health.
According to Dr. Mark Hyman, MD "Immediate action is needed to address this problem on a societal level. The time for blaming the victim, for putting the entire responsibility of the obesity epidemic on a gluttonous population is over. The science is clear, and we have the means to save lives and millions in health care dollars.”
Question of the decade: Why doesn't the FDA approve stevia as a sweetener? Stevia was introduced in the 1970s in Japan and accounts for over 40% of the sweetener market there. It is also commonly used in South America. Only 24 percent of Japanese aged 15 and older are believed to be overweight, compared to over 65 percent of adults in the United States.
In 1991, at the request of an anonymous complaint, the FDA labeled stevia as an unsafe food additive. It is truly absurd that the medical establishment and government watch dogs in the U.S. are so myopic as to believe that if a product has not been scientifically proven safe inside the borders of the U.S., then it is dangerous until proven otherwise. What's wrong with this picture?
According to Dr. William Dietz of the CDC (Center for Disease Control), in the February 2006 issue of the Journal of Pediatrics, "Consumption of excess calories can produce weight gain. The high fructose content of sugar-sweetened beverages may promote hepatic lipogenesis, and the reduced insulinogenic response may decrease the inhibitory effects of these sugar-sweetened beverages on food intake. In addition, significant weight gain may occur when carbohydrates are consumed as liquids rather than as solids."
Soft drinking teens pile on pounds and obesity
According to a study released March 6, 2006, the number of overweight children is on the rise worldwide and by the end of the decade the number of overweight children will have caused a strain on our health system as they age. It is estimated that just under half of the children in North and South America will be overweight by 2010, up from about 28%. In Europe, about 38% of the children will be overweight, compared to 25% currently.
Dr. James said researchers had analyzed reports from 1980 to 2005 as well as World Health Organization data. They found data for trends over time covering school-age populations in 25 countries and preschool-age children in 42 countries.
In the drinks study, a team at Boston's Children's Hospital monitored the weight of 103 teenagers, putting half of them on unsweetened or artificially-sweetened drinks and letting the other half continue to consume sugary drinks. They concluded that a single 330ml can a day of sweetened drinks could lead teens to put on 1 pound every three or four weeks.
News Article
Diabetes Risk Factors
Are you overweight?
Do you drink soft drinks or juices with High Fructose Corn Syrup everyday?
Do you have high cholesterol?
Do you spend too much time online or watching TV and don't exercise enough?
Do you have relatives with diabetes?
Do you have heart disease?
Do you smoke?
Are you over 55?
Are you over 45 and have high blood pressure?
Are you over 35 and are Asian, Black, Latino or Native American?
As a footnote, a new Italian study suggests Aspartame (NutraSweet) causes cancer in rats at levels currently approved for humans.
The Dangers of Corn Oil
A study at the San Francisco VA Medical Center demonstrates that omega-6 fatty acids such as the fat found in corn oil promote the growth of prostate tumor cells in the laboratory.
Working with human prostate cancer cells in tissue culture, researchers identified for the first time a direct chain of causation: When introduced into prostate tumor cells in culture, omega-6 fatty acid causes the production of cPLA2, which then causes the production of the enzyme COX2. In turn, COX2 stimulates the release of PGE2, a hormone-like molecule that promotes cell growth.
What's important about this is that omega-6 fatty acids are found in corn oil and most of the oils used in bakery goods, which means that if you're eating a diet high in omega-6 fatty acids, it's possible that you're turning on this cancer cascade, which has been shown to be a common denominator in the growth of prostate, colorectal, and some breast cancers.
The study points out that 60 years ago in the United States, the dietary ratio of omega-6 to omega-3, a beneficial fatty acid, was 1 to 2. Today, the ratio is 25 to 1. Over that same 60 years, the incidence of prostate cancer in the U.S. has increased steadily.
This is one more reason it is important to pay attention to the fats that you are eating. Substitute olive oil whenever possible, and take omega 3 fish oil capsules daily. Remember, always be good to yourself.
www.femhealth.com/DangersofHFCS.html
HFCS high fructose corn syrup is responsible for a dangerous epidemic of obesity and diabetes. People under the age of 45 are “children of the corn.” Like Stephen King's thriller, they are reaping the consequences...
http://www.fourwinds10.com/siterun_data/health/disease/news.php?q=1208019473
...of the food industry’s high fructose corn syrup. They were children or young adults in the late 70s, 80s and 90s when high fructose corn syrup was introduced to the American food supply as a cheap replacement for sugar. Now many of them are struggling with an epidemic of obesity and diabetes, also being referred to as diabesity.
In a recent chemical analysis of eleven carbonated soft drinks sweetened with high fructose corn syrup (HFCS), researchers from Rutgers University found very high levels of reactive carbonyls.
Reactive carbonyls, which have been linked to tissue damage and complications of diabetes, are elevated in the blood of people with diabetes. A single can of soda, however, has five times that concentration of reactive carbonyls. Old-fashioned table sugar, on the other hand, has no reactive carbonyls.
When people from Iceland visit the United States, the first thing they notice is the number of fat people they see.The average weight of American women (164 pounds) and men (191 pounds) has increased 25 pounds since 1960. We are the fattest people on earth, thanks to Coke, Pepsi and ADM - Archer Daniels Midland - the largest producer of HFCS.
Due to federal agribusiness subsidies, every dollar of profits earned by ADM's corn sweetener operation costs consumers $10. Of the $113.6 billion in taxpayer commodity subsidy payments distributed by the USDA between 1995 and 2004, corn drew $41.8 billion -- more than cotton, soy, and rice combined. What's wrong with this picture? Maybe it's the Iowa presidential primary. Where do the presidential candidates and your congress people stand on corn subsidies? Who sucks up to ADM?
The occurrence of new cases of type 2 diabetes has doubled over the past three decades, according to a report in the American Heart Association's journal Circulation - June 2006. The percentage of overweight children in the United States has tripled since 1980. The epidemic of type 2 diabetes cases across the nation is likely to lead to a substantially higher incidence of strokes among middle-aged adults and newly diagnosed diabetics.
"Most, but not all, of the increase in diabetes occurred in people who were obese - those with a body mass index of 30 or more," according to the National Lung, Heart, and Blood Institute in Framingham, Massachusetts.
A person with diabetes has a 50 percent chance of having a heart attack compared with a risk of 5 percent for people without diabetes or who don’t know if they have a vascular disease. In fact, diabetes puts you at the same risk for a heart attack as a non-diabetic who has had a heart attack and whose risk of another is substantially higher.
More than one out of every three individuals in the United States has diabetes or impaired fasting glucose, a condition that increases the risk of developing diabetes.
The CDC estimates that diabetes costs the United States $92 billion in medical costs and $40 billion in indirect costs.
It is getting difficult to find a food product at the grocery store or McDonalds that is not loaded with HFCS. One 20-ounce bottle of Coke, Pepsi, Mt Dew, Sprite or Dr. Pepper is the equivalent of pouring 17 teaspoons of sugar straight into your body. HFCS is the leading ingredient after carbonated water in these beverages. Women who drink at least one regular soda a day are 85 percent more likely to develop type 2 diabetes than those who drink less. It also leads to tooth decay.
High Fructose Corn Syrup is found in fruit drinks like Capri Sun, Sunny Delight, Snapple, Hawaiian Punch, Ocean Spray Cranberry Juice and in most energy drinks. It is also found in chocolate drinks like Yoohoo, Arizona Tea, SoBe Beverages, cookies, ice cream, Campbell soup, Heinz Ketchup, Ragu, Aunt Jemima Syrup, Hershey's Syrup, Breyers Yogurt, Kraft Barbecue Sauce, Smucker's Preserves and some breakfast cereals.
High fructose corn syrup masquerades under the name of crystalline fructose in Glaceau Vitamin Water and some energy drinks. Naive teenagers guzzle this "poison" because they think it is good for them. Then they go on a diet and wonder why they are still gaining weight.
Have you seen the new commercials on TV for Capri Sun? The ad suggests that Capri Sun is now healthy for you because they have added antioxidants. As long as they continue to sweeten Capri Sun with HFCS, they are lying to you.
People who use HFCS as a sweetener increase their triglycerides 32 percent relative to people who use mostly sugar, according to University of Minnesota professor John Bantle. The body metabolizes high fructose corn syrup differently than sugar. It blunts the body's ability to recognize when it is full and increases a person's appetite.
High Fructose Corn Syrup puts people at risk for metabolic syndrome. According to the Mayo Clinic, "Metabolic syndrome is a cluster of conditions that occur together, increasing your risk for heart disease, stroke and diabetes. Having just one of these conditions — increased blood pressure, elevated insulin levels, excess body fat around the waist or abnormal cholesterol levels — contributes to your risk of serious disease. In combination, your risk is even greater."
There is a a rise in uric acid in the bloodstream that occurs after fructose is consumed. The temporary spike of HFCS blocks the action of insulin, which typically regulates how body cells use and store sugar and other food nutrients for energy. If uric acid levels are frequently elevated, over time features of metabolic syndrome may develop, including high blood pressure, obesity and elevated blood cholesterol levels. Research by the U. S. Department of Agriculture (USDA) reveals that high fructose diets shorten the life span of laboratory mice from the normal two years to a mere five weeks.
Overweight Hispanic-American children who consume lots of sugary foods and drinks show signs of pancreatic beta cell decline - a forerunner of type 2 diabetes.
Researchers at the University of Southern California came to that conclusion after studying 63 overweight Hispanic children, ages 9 to 13, all without diabetes. The team tracked the children's eating habits and also took blood samples before and after giving them sweets.
Beta cells in the pancreas create insulin in response to sugar obtained from food. When beta cells start to function less effectively, they produce less insulin, leading ultimately to diabetes. The USC team found that about 40 percent of the sweets consumed by the children in this study came from sugary drinks such as soda or sweetened juices.
If you compare the population of non-diabetics to diabetics, the average life span is 10 years less. There are many complications that occur with diabetes. They include coronary artery disease, peripheral vascular disease, blindness, kidney disease and loss of sensation in the hands and feet.
Older people may have something to worry about also. The leading theory about the cause of Alzheimer's Disease implicates insulin. Insulin concentrations in the brain drop significantly in early Alzheimer's and continue to fall as the disease worsens, suggesting that Alzheimer's Disease may be Type 3 diabetes. Researchers found that insulin is not just produced in the pancreas, but also in the brain.
If you wish to prevent diabetes and Alzheimer's disease, the prudent thing to do is to read the label of food items and beverages before you buy them at the store. If you see High Fructose Corn Syrup or crystalline fructose - Don't Buy It!
One tip is to try an ethnic grocery store - such as an Asian or Latino food store, if you have trouble finding HFCS free foods that you like. The American food industry doesn't give two "toots" about your health.
According to Dr. Mark Hyman, MD "Immediate action is needed to address this problem on a societal level. The time for blaming the victim, for putting the entire responsibility of the obesity epidemic on a gluttonous population is over. The science is clear, and we have the means to save lives and millions in health care dollars.”
Question of the decade: Why doesn't the FDA approve stevia as a sweetener? Stevia was introduced in the 1970s in Japan and accounts for over 40% of the sweetener market there. It is also commonly used in South America. Only 24 percent of Japanese aged 15 and older are believed to be overweight, compared to over 65 percent of adults in the United States.
In 1991, at the request of an anonymous complaint, the FDA labeled stevia as an unsafe food additive. It is truly absurd that the medical establishment and government watch dogs in the U.S. are so myopic as to believe that if a product has not been scientifically proven safe inside the borders of the U.S., then it is dangerous until proven otherwise. What's wrong with this picture?
According to Dr. William Dietz of the CDC (Center for Disease Control), in the February 2006 issue of the Journal of Pediatrics, "Consumption of excess calories can produce weight gain. The high fructose content of sugar-sweetened beverages may promote hepatic lipogenesis, and the reduced insulinogenic response may decrease the inhibitory effects of these sugar-sweetened beverages on food intake. In addition, significant weight gain may occur when carbohydrates are consumed as liquids rather than as solids."
Soft drinking teens pile on pounds and obesity
According to a study released March 6, 2006, the number of overweight children is on the rise worldwide and by the end of the decade the number of overweight children will have caused a strain on our health system as they age. It is estimated that just under half of the children in North and South America will be overweight by 2010, up from about 28%. In Europe, about 38% of the children will be overweight, compared to 25% currently.
Dr. James said researchers had analyzed reports from 1980 to 2005 as well as World Health Organization data. They found data for trends over time covering school-age populations in 25 countries and preschool-age children in 42 countries.
In the drinks study, a team at Boston's Children's Hospital monitored the weight of 103 teenagers, putting half of them on unsweetened or artificially-sweetened drinks and letting the other half continue to consume sugary drinks. They concluded that a single 330ml can a day of sweetened drinks could lead teens to put on 1 pound every three or four weeks.
News Article
Diabetes Risk Factors
Are you overweight?
Do you drink soft drinks or juices with High Fructose Corn Syrup everyday?
Do you have high cholesterol?
Do you spend too much time online or watching TV and don't exercise enough?
Do you have relatives with diabetes?
Do you have heart disease?
Do you smoke?
Are you over 55?
Are you over 45 and have high blood pressure?
Are you over 35 and are Asian, Black, Latino or Native American?
As a footnote, a new Italian study suggests Aspartame (NutraSweet) causes cancer in rats at levels currently approved for humans.
The Dangers of Corn Oil
A study at the San Francisco VA Medical Center demonstrates that omega-6 fatty acids such as the fat found in corn oil promote the growth of prostate tumor cells in the laboratory.
Working with human prostate cancer cells in tissue culture, researchers identified for the first time a direct chain of causation: When introduced into prostate tumor cells in culture, omega-6 fatty acid causes the production of cPLA2, which then causes the production of the enzyme COX2. In turn, COX2 stimulates the release of PGE2, a hormone-like molecule that promotes cell growth.
What's important about this is that omega-6 fatty acids are found in corn oil and most of the oils used in bakery goods, which means that if you're eating a diet high in omega-6 fatty acids, it's possible that you're turning on this cancer cascade, which has been shown to be a common denominator in the growth of prostate, colorectal, and some breast cancers.
The study points out that 60 years ago in the United States, the dietary ratio of omega-6 to omega-3, a beneficial fatty acid, was 1 to 2. Today, the ratio is 25 to 1. Over that same 60 years, the incidence of prostate cancer in the U.S. has increased steadily.
This is one more reason it is important to pay attention to the fats that you are eating. Substitute olive oil whenever possible, and take omega 3 fish oil capsules daily. Remember, always be good to yourself.
www.femhealth.com/DangersofHFCS.html
Good luck in Lancaster
Everyone please wish Frank Wacker of Paul's Power Extreme Gym, John Fulerton of Springfield Athletic Club and Bill Denlinger of Crunch Fitness the best at this weekends NASA powerlifting meet in Lancaster, Ohio. This is an exciting meet and the last Ohio qualifier for the Nationals in June.
Here's hoping that the three of you break some records this weekend and get all white lights!!
Here's hoping that the three of you break some records this weekend and get all white lights!!
Saturday, April 12, 2008
How Tom Venuto got lean part 3
5 MEALS A DAY FOR WOMEN, SIX MEALS A DAY FOR MEN OR JUST STAY FAT
Most fitness conscious people already understand the importance of meal frequency but they figure they can get by with three "square" meals.
Comparing three "squares" to six meals a day is like comparing a Porsche Turbo to a Yugo. Yes, you can get some results with three well constructed meals. but you'll never get anywhere near your maximum potential and it will take a lot longer.
The benefits of frequent eating include:
Most fitness conscious people already understand the importance of meal frequency but they figure they can get by with three "square" meals.
Comparing three "squares" to six meals a day is like comparing a Porsche Turbo to a Yugo. Yes, you can get some results with three well constructed meals. but you'll never get anywhere near your maximum potential and it will take a lot longer.
The benefits of frequent eating include:
- Faster metabolic rate
- Higher energy levels
- Less storage of body fat due to smaller portions
- Reduced hunger and cravings
- Steadier blood sugar and insulin levels
- More calories usable for muscle growth
- Better absorbtion and utilization of nutrients
If you want to move up to the advanced level and get super lean you have to take advantage of every weapon in your fat burning arsenal. That means five or six meals a day or else!!
Go easy on those protein bars and meal replacement shakes
My clients hate me when I take away their cookies and cream protein bars and chocolate shakes but when they're eating only one or two food meals per day and using four or five meal replacements and wondering why they aren't getting leaner I have to give them my lecture of the thermogenic effects of real food versus liquid calories and protein ( candy) bars Use these as convenience not as the primary source of your calories.
Wednesday, April 9, 2008
How Tom Venuto got lean part 2
RAISE YOUR LEAN PROTEIN AND HEALTHY FATS
Conventional bodybuilding and fat reducing wisdom says you should eat one gram of protein per pound of body weight. This is good advice for someone just starting to establish good habits and a baseline nutrition plan. For a 172 pound man that;s 172 grams a day or 30 grams per meal spread over five to six meals.
Reducing carbs can give some metabolic and hormonal advantages for fat loss when done properly and not taken to an extreme. When you start to bring carbs down, something has to go up or your calories would drop too low and you would be losing a primary energy source. That something is lean protein and healthy fats.
Although many mainstream low carb diets ( Atkins) are actually high fat/very low carb diets, competitive bodybuilders usually keep the fats moderate at 20 to 30 percent. while eating extremely large amounts of protein.
High protein diets are one of the secrets that bodybuilders use to get so ripped. Eating very high protein speeds up your metabolism due to the thermic effect of protein foods.
GET TOTAL CLARITY OF PURPOSE
To get super lean you have to decide exactly what you want and zero in on it the way a guided missile locks onto its target. You must choose a definite course, make a clear-cut, definite decision and follow through with action in one specific direction. There must be no doubt. If on one hand you want to get ripped but on the other hand your're worried about losing all your muscle you will unconsciously sabotage yourself at every turn.
Conventional bodybuilding and fat reducing wisdom says you should eat one gram of protein per pound of body weight. This is good advice for someone just starting to establish good habits and a baseline nutrition plan. For a 172 pound man that;s 172 grams a day or 30 grams per meal spread over five to six meals.
Reducing carbs can give some metabolic and hormonal advantages for fat loss when done properly and not taken to an extreme. When you start to bring carbs down, something has to go up or your calories would drop too low and you would be losing a primary energy source. That something is lean protein and healthy fats.
Although many mainstream low carb diets ( Atkins) are actually high fat/very low carb diets, competitive bodybuilders usually keep the fats moderate at 20 to 30 percent. while eating extremely large amounts of protein.
High protein diets are one of the secrets that bodybuilders use to get so ripped. Eating very high protein speeds up your metabolism due to the thermic effect of protein foods.
GET TOTAL CLARITY OF PURPOSE
To get super lean you have to decide exactly what you want and zero in on it the way a guided missile locks onto its target. You must choose a definite course, make a clear-cut, definite decision and follow through with action in one specific direction. There must be no doubt. If on one hand you want to get ripped but on the other hand your're worried about losing all your muscle you will unconsciously sabotage yourself at every turn.
Thursday, April 3, 2008
How Tom Venuto got lean #1
Some of you probably don't know who Tom Venuto is but I can tell you that he is a fantastic researcher and bodybuilder who consistently got to 3% and 4% every year during his career and stayed at 9% body fat year round.. He is also a published author in the fitness field. Here are his first three ways to lean out. Thanks a lot , Tom, for your input. His book is " Burn the Fat Feed the Muscle ".
DO CARDIO DAILY
This is almost always met with a gasp. How can I possibly find the time to do cardio every day? Now Tom doesn't recommend starting with that amount especially if you are a beginner. If you are already working out but you're not satisfied with your fat loss he recommends that you slowly and progressively increase your cardio to the point where you're doing it daily.
By the way, daily cardio is not something that is done all of the time. It can be used for short periods in order to hit a peak, break plateaus and shed the last of the stubborn fat or to jump start your fat loss.
"No time" is not a valid excuse anyway. I know many people who get up at 5 in the morning to fit in their workouts. It's never an issue of time. It is an issue of willingness and priorities. Are you willing to do what it takes for you to get the results you want.
DO YOUR CARDIO FIRST THING IN THE MORNING ON AN EMPTY STOMACH
Fasted early morning cardio is controversial and some people think that it is too catabolic and you may break down muscle with the fat. Test it while monitoring your body composition and lean body mass and decide for yourself if it is for you.
REDUCE YOUR CARBS BUT DON'T CUT THEM ALL OUT AND DON'T STAY ON LOW CARBS TOO LONG.
Although they have worked for some people, most people report that they make you feel like crap, you get brain fog, and you lose too much muscle with the fat. Lots of people lose weight on a low carb diet but very few keep it off. I have seen people go on massive, uncontrollable binges of ice cream, pizza, and donuts gaining as much as 20 pounds in a week coming off of a very low carb diet.
Low carb diets are not the solution for long term fat loss. To use one successfully without gaining everything back you have to know what you're doing and you must be extremely disciplined. Even then, you should use low carb diets as a last resort or short term diet that are fraught with side effects and disadvantages
However there's a right and wrong way to do the low carb diet. Here are the 4 advanced bodybuilding secrets to using a low carb diet successfully.
1. Don't cut out all of your carbs, just reduce them to a moderate level so carbs and protein are balanced and carbs are not the predominant macro nutrient. You don't have to cut carbs to nothing to get low carb diet benefits.
2. Don't eat a lot of carbs at night, but do eat only natural starches and grains early in the day and after your training.
3. Don't stay on low carb diet more than 12 to 16 weeks. Always go back to a more balanced diet because it is healthier and more maintainable. Cycle diets like everything else.
4. Take periodic " carb up" days . This will prevent your metabolism from slowing down, keep your thyroid functioning optimally and maintain your energy levels.
DO CARDIO DAILY
This is almost always met with a gasp. How can I possibly find the time to do cardio every day? Now Tom doesn't recommend starting with that amount especially if you are a beginner. If you are already working out but you're not satisfied with your fat loss he recommends that you slowly and progressively increase your cardio to the point where you're doing it daily.
By the way, daily cardio is not something that is done all of the time. It can be used for short periods in order to hit a peak, break plateaus and shed the last of the stubborn fat or to jump start your fat loss.
"No time" is not a valid excuse anyway. I know many people who get up at 5 in the morning to fit in their workouts. It's never an issue of time. It is an issue of willingness and priorities. Are you willing to do what it takes for you to get the results you want.
DO YOUR CARDIO FIRST THING IN THE MORNING ON AN EMPTY STOMACH
Fasted early morning cardio is controversial and some people think that it is too catabolic and you may break down muscle with the fat. Test it while monitoring your body composition and lean body mass and decide for yourself if it is for you.
REDUCE YOUR CARBS BUT DON'T CUT THEM ALL OUT AND DON'T STAY ON LOW CARBS TOO LONG.
Although they have worked for some people, most people report that they make you feel like crap, you get brain fog, and you lose too much muscle with the fat. Lots of people lose weight on a low carb diet but very few keep it off. I have seen people go on massive, uncontrollable binges of ice cream, pizza, and donuts gaining as much as 20 pounds in a week coming off of a very low carb diet.
Low carb diets are not the solution for long term fat loss. To use one successfully without gaining everything back you have to know what you're doing and you must be extremely disciplined. Even then, you should use low carb diets as a last resort or short term diet that are fraught with side effects and disadvantages
However there's a right and wrong way to do the low carb diet. Here are the 4 advanced bodybuilding secrets to using a low carb diet successfully.
1. Don't cut out all of your carbs, just reduce them to a moderate level so carbs and protein are balanced and carbs are not the predominant macro nutrient. You don't have to cut carbs to nothing to get low carb diet benefits.
2. Don't eat a lot of carbs at night, but do eat only natural starches and grains early in the day and after your training.
3. Don't stay on low carb diet more than 12 to 16 weeks. Always go back to a more balanced diet because it is healthier and more maintainable. Cycle diets like everything else.
4. Take periodic " carb up" days . This will prevent your metabolism from slowing down, keep your thyroid functioning optimally and maintain your energy levels.
The Man In The Arena
The Man in the Arena By Theodore Roosevelt (From a speech delivered in Paris in 1910)
It is not the critic who counts, not the man who points out how the strong man stumbled, or where the doer of deeds could have done better. The credit belongs to the man who is actually in the arena; whose face is marred by the dust and sweat and blood; who strives valiantly; who errs and comes short again and again; who knows the great enthusiasms, the great devotions and spends himself in a worthy cause; who at best, knows in the end the triumph of high achievement, and who, at worst, if he fails, at least fails while daring greatly; so that his place shall never be with those cold and timid souls who know neither victory or defeat.
It is not the critic who counts, not the man who points out how the strong man stumbled, or where the doer of deeds could have done better. The credit belongs to the man who is actually in the arena; whose face is marred by the dust and sweat and blood; who strives valiantly; who errs and comes short again and again; who knows the great enthusiasms, the great devotions and spends himself in a worthy cause; who at best, knows in the end the triumph of high achievement, and who, at worst, if he fails, at least fails while daring greatly; so that his place shall never be with those cold and timid souls who know neither victory or defeat.
Wednesday, April 2, 2008
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