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OCTOBER 2006
Recent studies have revealed that 28% of males and 39% of females age 18-19 couldn't pass a normal stress test, nor could
30% of 14-15 year olds of either sex. These statistics hold true for all ethnic groups in America.
What is going on here?
Quite simply, we're killing our children. According to the Centers for Disease Control and Prevention (CDC), 17% of American
children and teens ages six to 19 are overweight. Since 1980, the number of overweight children between ages 6 and 11 has
more than doubled, and the rate of overweight teens has more than tripled. This means more young people are at risk for developing
potentially life-threatening type 2 diabetes, high blood pressure, sleep apnea, asthma and psychological issues, such as low
self-esteem and depression. To make matters worse, according to a recent report in the British Medical Journal, children don't
tend to outgrow their "baby" fat. Researchers found that children who were overweight at 11 were just as likely
to be overweight at 16.
Although the problem can't be chalked up to any one cause, the blame must lie squarely on the parents, who are most likely
overweight and unfit themselves. They feed their children too many soft drinks and junk foods and provide them few opportunities
for active play inside school and out, as well as too much TV and video games. The schools are finally stopping the sale of
soft drinks, thanks to a recent agreement between former President Bill Clinton's foundation, Clinton Foundation, the American
Heart Association and the American Beverage Association. Even so, in some schools, Snapple is still available, and breakfast
options continue to include the ever-popular sugar-sweetened cereals, such as Froot Loops and Cinnamon Toast Crunch.
Families rarely eat at home anymore. The easy availability of inexpensive fast food, larger portion sizes and aggressive
TV advertising of junk foods all add up to overweight children. But in the long run, as usual, it boils down to this: most
children and their parents are getting fatter because they're moving less and eating more.
The solution for children is the same as for adults as I noted in LEARN TO BE LEAN-- exercise more and eat less. However,
this is a tricky group to bring around. Children are coping with all sorts of complicated and confusing messages and issues,
and it's up to us as parents and caregivers to guide them through this minefield and get them back in shape. This is especially
true for grandparents. Part of the fun of being a grandparent is "spoiling" your grandchildren, spoiling them with
unhealthy food choices is actually destroying them. There are many other ways to shower grandchildren with love that doesn't
include food consumption -- play a game... teach them a skill... show them old family photos... buy a pet goldfish that lives
at grandma and grandpa's house, etc. Be creative.
According to Dr. William Dietz of the Centers for Disease Control and Prevention (CDC), early parenting decisions influence
a child (for better or worse) for the rest of their lives. He points out that breastfeeding reduces the child's risk for obesity
later in life. Other things to think about: Do you put water in the bottle or sippy cup instead of juice? How much TV are
you going to allow your toddler to watch? You don't need to put him/her in an exercise program, says Dr. Dietz, but you should
provide ample opportunity for outdoor play.
Additional strategies...
Be a good role model. Parents who watch more TV have children who watch more TV, and children eat the way their parents
eat, observes Dr. Dietz. If you dine on chicken nuggets and french fries, your child is likely to do the same. Instead, opt
for baked chicken and salad, and whenever possible make it yourself at home.
Always have healthy snacks on hand. Welcome your hungry kids home from school with a colorful plate of baby carrots, sliced
red peppers, nuts, sunflower seeds and celery filled with peanut butter.
Don't keep unhealthy foods in the house. If there are no soft drinks, potato chips, bologna or white bread available,
your child can't snack on them. (And neither can you.)
Emphasize whole foods rather than processed foods or beverages. A piece of fruit contains more fiber and nutrients than
fruit juice. If your child insists on fruit juice, dilute it by half with water.
Turn off the TV. On average, children watch three to four hours of television daily, and the more TV, the more obesity.
Dr. Dietz points out that 50% of American families have the TV on during meals, and studies in adults have shown that this
leads to higher calorie intake.
Eat meals as a family. Getting together at the table and sharing the day's news is not only nurturing, it's also likely
to add fewer calories than mindlessly shoveling in food in front of the TV, says Dr. Dietz.
Never use food as a reward or punishment. Don't offer candy or cookies as bribes for good behavior, or withhold dessert
when your child is acting up.
Avoid fad diets. They usually don't work anyway, and can do
far more harm than good.
Build more activity into family time. Instead of going out to a movie, go for a bike ride or a swim or simply a walk in
the woods.
Support your child. Overweight kids already feel bad about themselves, so make sure you let your children know you love
them unconditionally no matter how much they weigh.
Consult your physician. If your child is overweight, it is especially important to get regular medical care, advises Dr.
Dietz. He/she needs to be monitored for possible problems such as high blood pressure and/or diabetes. Additionally, your
doctor can help you devise a safe exercise program and refer you to a nutritionist if necessary.
Helping your child with weight management may seem like a daunting task. Sure, it takes more time to shop for a meal,
cook it and clean up than picking up fast food on the way home from the office. Or, maybe you have some work you want to finish
up after dinner instead of going for a walk or bike ride with your child. And, at the end of a long hard day, it's easier
to say "yes" to treats and television than it is to say "no" and have an argument. Keep in mind, however,
that the extra time and effort you put into raising your child now will make him/her happier and healthier not only today
but for the rest of his/her life.
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Goggles: a Google Maps flight simulator
This ingenious variation of Google Maps lets you fly over 19 of the world's major cities as well as the Moon and Mars,
using your arrow keys to control an animated plane over streaming satellite images from Google Maps. You can turn as well
as adjust altitude for a full flying experience. Although Goggles is still in the beta phase, it works well on Windows and
Macintosh computers. You can find Goggles at:
WWW.Isoma.net
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An eggcellent friend
Here's a pop quiz: Which of these nutrients is essential for keeping your memory sharp?
A) Vitamin C
B) Choline
C) Beta-carotene
The answer is B: choline. But don't be dismayed if you thought, "What the heck is choline?" You're not alone.
According to a recent survey, nearly three out of four people have little or no idea that choline is an important nutrient.
This isn't really surprising - choline (pronounced "koleen") was only recognized as part of the B vitamin complex
in 1998, so it's spent less than a decade in the limelight.
Now that you've been introduced, here are five key reasons why choline might be your new best friend:
The body uses choline to make a neurotransmitter that facilitates memory storage and muscle control
Helps prevent fatigue and insomnia
Helps prevent the build up of fats in the liver
Helps maintain healthy cell membranes
Choline deficiency has been associated with poor kidney function, memory loss, fatigue, and insomnia, while extreme cases
of deficiency may contribute to anemia, high blood pressure, heart disease, and kidney failure
The best source of choline is egg yolks. And if you've heard that eggs are bad for you, don't believe a word of it. Choline
is just one of many excellent nutrients eggs deliver. Other good choline sources include organ meats, legumes, milk, cauliflower,
and flax seeds.
Unfortunately, most Americans aren't getting nearly enough choline. According to a report from Ivanhoe Newswire, average
choline intake in the U.S. is about 315 mg, but the RDA for women is 425 mg, and 550 mg for men. Many multivitamins contain
choline, but usually not enough to come close to the RDA.
This low intake could pose serious problems for heart health because choline deficiency can also cause a deficiency of
folic acid. Folic acid is essential for managing homocysteine, an amino acid that promotes plaque buildup on blood vessel
walls.
Researchers used dietary data and blood samples gathered from more than 1,900 middle-aged subjects to determine intake
of choline and betaine, a nutrient in spinach, beets and broccoli.
The Harvard team found that subjects with the highest intake of choline had nearly 10 percent lower total homocysteine
compared to subjects with the lowest choline intake. When highest and lowest betaine (a nutrient that plays an important role
in the health of the cardiovascular system) were included in the analysis, homocysteine levels dropped even lower among subjects
in the highest intake group. Researchers also found that choline and betaine intake reduced homocysteine even when intakes
of folate and other B vitamins were low.
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Deadly Pain Killer
We've known for years that Tylenol can cause liver damage if it's used over a long period of time, but a recent study
published in the Journal of the American Medical Association showed that it's much worse than we expected - healthy adults
sustained liver damage after using the drug for as little as two weeks.
The study involved 106 people who took 4 grams of Tylenol a day for two weeks (the maximum daily dose recommended by the
manufacturer). Some took the Tylenol alone; some received a placebo, while others took the drug combined with OxyContin, a
powerful opioid painkiller.
The results showed that not one person who received the placebo had any signs of liver damage. However, those who took
either the Tylenol alone or in combination with the other drug displayed abnormal liver test results, which indicated liver
damage.
The finding led the study's co-author, Dr. Neil Kaplowitz of the University of Southern California to declare, "This
drug has a rather narrow safety window," and he urged users not to exceed 4 grams of Tylenol (eight extra-strength tablets)
a day. For heavy drinkers, that amount should not exceed 2 grams daily, he warned.
July/August 2006
I received several emails after my June article on the dismal state of health care in America today. These readers wanted
to know how I could possibly come to this conclusion, being that America is not only the richest country in the world, but
we also have so many medical resources. Although Americans are generally happy with their health care, most don’t realize
that they do not fare as well as people in countries with a universal health care. There are several reasons for this disparity
but I’m going to examine what I think are the two main causes of the current breakdown of the American Health Care System.
First of all, rather than examining the National Health Care Systems of the other industrialized countries, let’s
take a look at how Canada compares with the US.
According to a recent article in Reuters, despite complaints about long waits for services, Canadians are by far healthier
than we are. A telephone survey of more than 8,000 people showed that although Americans spend nearly twice as much per capita
for health care, they have more trouble getting care and have more unmet health needs than Canadians.
This survey, done by the Harvard Medical School raised serious questions about what we are getting for the $2.1 trillion
we’re spending on health care every year.
Dr. David Himmelstein, an Associate Professor of medicine at Harvard said, “We pay twice what Canada does for care,
more than $6,000 for every American, yet Canadians are healthier and live two to three years longer.
“Canadians have better access to most types of medical care (with the exception of pap smears), and were 7 percent
more likely to have a regular doctor and 19 percent less likely to have an unmet health need. U. S. respondents to the survey
were almost twice as likely to go without a needed medicine due to cost. After taking into account income, age sex, race and
immigrant status, Canadians were 33 percent more likely to have a regular doctor and 27 percent less likely to have an unmet
health need.”
Researchers were also surprised to find that U. S. residents had higher rates of diabetes, arthritis, chronic lung disease,
high blood pressure and obesity.
According to Dr. Karen Lasser, an Instructor at Harvard who worked on the study, “Most of what we hear about the
Canadian health care system is negative; in particular, the long waiting times for medical procedures. But we found that waiting
times only affect 3.5 percent of Canadians versus 0.7 percent of the people in the U. S. No one ever talks about the fact
that low-income and minority patients fare better in Canada.”
“Based on our findings,” Dr. Lasser added, “if I had to choose between the two systems for my patients,
I would choose the Canadian system hands down.”
The second most important reason that America’s health system is failing is because the major drug companies have
distorted the doctor-patient relationship.
How did this happen?
The main goal of the drug companies is to make money, primarily from newly developed drugs which are pushed to doctors
and customers as amazing advancements. However, older generic drugs are usually as good. Statistically, of the 569 new drugs
approved in the U. S. by the FDA from 1995 to 2000, only 13 percent were significantly better than the older drugs.
If our doctors are so well educated and smart, why aren’t they prescribing the cheaper, better drugs for their patients?
Quite simply, they’re not any more sophisticated than the average American consumers. They are being conned by the pharmaceutical
reps, by the shills lecturing at Medical conferences and by the Medical journals that contain more drug advertising than articles.
You see, Medical research used to be done by university-based and publicly funded research laboratories. Now, it’s
done by for-profit organizations funded by drug companies. These studies are done simply to maximize sales for a drug company.
The results are manipulated, dangerous side effects are covered up and if a study comes up with negative results, it probably
won’t get published. All this just to sell more drugs!
But the drug companies are simply in the business to make money so you can’t really blame them for wanting to keep
their stockholders happy. Add in the fact that we place doctors on a pedestal and believe everything they tell us. But we
forget that they’re fallible human beings and under tremendous pressure to prescribe the latest drugs.
As Americans, we like to think we are pretty shrewd. We’re skeptical of used car salesmen, real estate agents and
lawyers but when it comes to our health, we are willing to put ourselves in the hands of our doctor without question. That’s
how we’ve gotten into this whole health care mess.
Before you let yourself become one of those people dealing with the side effects of taking 10 or more prescription drugs,
try a little dose of healthy skepticism. You can educate yourself easily by doing research on various drugs on the internet
so you are knowledgeable when you discuss your problem with your doctor. And it’s important to TALK to him or her, don’t
just blindly take what they say as Gospel.
Modern medicine is the third leading cause of death in this country, claiming about 225,000 lives a year. If you don’t
want to become one of these statistics, make the Learn to be Lean program an important part of your life—lose weight,
get fit, stop smoking and cultivate a positive attitude.
I’ve said this before, if you don’t take care of your health who will?
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Diet Drugs
American’s love a ‘quick fix,’ it’s like getting something for nothing especially when it comes
to losing weight. What could be easier, eat what you want, don’t exercise and lose weight just by taking a little pill.
Well, it’s never quite that simple and as they say, for every action, there’s an opposite reaction so before you
go the easy route, check out the top diet drugs on the market today:
Acomplia
How It Works: Currently under review by the Food and Drug Administration (FDA), Acomplia turns off certain
pleasure sensors in the brain, reducing your urge to overeat.
The Caveats: "Acomplia shows some promise for weight loss, but more studies need to be done," says Gidus. And be aware
that the drug may cause side effects ranging from dizziness to diarrhea.
Meridia
How It Works: One of only two prescription medications approved by the FDA for long-term weight loss, Meridia
suppresses appetite by altering feel-good brain chemicals including serotonin and norepinephrine.
The Caveats: Meridia can cause blood pressure to spike, so if you have hypertension or are at high risk for heart disease,
steer clear.
Xenical
How It Works: Unlike most other diet medications, Xenical works in the gut, inhibiting the absorption of fat.
In fact, the drug blocks 30 percent of the fat and calories that a person takes in. (Xenical is the second FDA-approved diet
drug.)
The Caveats: "It's expensive, it's not covered by many insurance plans and it can cause embarrassing side effects like
gas and diarrhea," says Gidus. And, if you’re on a very low fat diet, the drug may prevent the absorption of important
fat-soluble vitamins A, D and E.
Zantrex-3
How It Works: With metabolism-boosting ingredients like caffeine, guarana, green tea leaf, yerba mate and
ginseng, Zantrex-3's claim to fame is that it's ephedra-free.
The Caveats: Zantrex-3 may cause rapid heart rate, jitters and serious insomnia. What's more, Zantrex-3 does not have scientific
backing and according to Gidus, claims about melting fat and cellulite are completely unfounded.
Hoodia
How It Works: After frequent appearances on 'Desperate Housewives,' interest in Hoodia has skyrocketed. The substance
originates from a cactus-like plant in South Africa and Namibia and has been long praised for its ability to help tribes make
long treks through the desert with little food.
The Caveats: There are no peer-reviewed human studies on the supplement, so side effects and long-term effects are unknown.
With any of these ‘quick fix’ drugs, always ask yourself: if it sounds too good to be true, maybe it is.
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Teen Obesity a Killer in Middle Age
Women who are overweight at the age of 18 have a greater chance of dying young.
A study of more than 100,000 female nurses demonstrated that those who were overweight or obese at 18 were more likely
to die between the ages of 36 and 56. They also were likely to drink more alcohol and smoke more, and were less likely to
exercise.
Women who were moderately overweight at 18 were more than half as likely to die young, and obese teens were more than twice
as likely to die. Causes of death included cancer, heart disease, stroke and suicide.
One-third of children and teens in the United States -- 25 million total -- are either overweight or on the brink of becoming
so, according to a recent government survey
Annals of Internal Medicine July 18, 2006; 145(2): 91-97
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Did You Know…
*Many of the mid-range department stores such as Foleys are eliminating their section of petite woman’s clothes because
of the diminished sales.
*A study found that people who eat red grapefruit daily for a month saw a greater decrease in cholesterol and triglycerides
than those who ate white grapefruit or no grapefruit at all.
*The days are getting shorter but there’s plenty of grill time left in the summer. For all you need to know about
grills, basting, etc.: www.barbcuen.com (includes recipes.)
*In a recent study, researchers examined the questionnaires of more than 520,000 individuals in 10 European countries for
six and a half years. They found that eating lots of fresh garlic and onions (10 grams a day) could lower your risk of developing
stomach cancer by 30 percent.
*Register with www.Pandora.com and let it know what kind of music you like (it’s free). It will play your favorites and introduce you to new music.
The more you listen and rate its songs, the better your selections will get.
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The Learn to be Lean “X” Files…
A Washington inventor has come up with the perfect piece of exercise equipment for the no-fault, liability-mongering world
we now live in: A cordless jump-rope! The U.S. Patent office has actually awarded a patent to the 52-year-old inventor of
the device, which consists of two plastic handles with a moving weight inside that simulates the sound and rhythm of a jump-rope
when held in the hands of a jumping human. The inventor plans to market the device to clumsy people, folks with low ceilings,
or those afraid of their kids tripping on the rope -- and to mental institutions and prisons where rope represents a risk
of suicide or could be used as a weapon. And it may now be illegal to pretend to jump rope without paying this guy a royalty...
June 2006
Nan and I like to think of ourselves as healthy individuals; at least we work at it. We exercise regularly, eat right
and try to maintain a recommended bodyweight. But no matter how committed you are, things can happen that are totally out
of your control. Both of us have had one of those years of going from one medical crisis to another. Since none of these problems
were caused by some failure on our part, we trustingly put ourselves in the hands of the medical profession and hoped for
the best. After more than a year of various treatments, Nan can see the light at the end of the tunnel but I’m still
nowhere near having my problems resolved.
I always knew that American medicine was great at fixing broken bodies (after all they saved my life more than once)
but were bad at the “art” of medicine. But I didn’t realize just how bad until I read an article about our
health care system.
John Abramson, MD an instructor at Harvard Medical School has written a book, “Overdosed America,” discounting
the myth that we have the best medical system in the world. But according to Doctor Abramson, America’s medical system
is one of the worst. Before you write off Dr. Abramson as some disgruntled whacko, let’s look at a few statistics.
Starting with the ‘gold standard’ of healthcare, life expectancy, you can see from the World Fact Book chart (prepared by the CIA), the U.S. ranks 48th in the world.
But when you just take into account that each year, more than $6000 is spent on health care for every man, woman and
child in this country, (more than twice that of other developed countries) we're in 37th place. But when efficiency in improving
citizen’s heath is added to the equation, we drop to a dismal 72!
According to a recent article in the AMA:
No matter their education or income level, white middle-aged Americans are
considerably less healthy than their equivalents in England. They have higher rates of diabetes, heart disease, strokes, lung
disease and cancer, despite the fact that U.S. health care spending is twice that of England on a per-citizen basis.
This
information is considered stunning by health care experts, although it coincides with the previously noted fact that U.S.
life expectancy is fairly low among industrialized nations. The precise reasons for the health gap were not determined by
the study.
Americans had twice the rate of diabetes as the English, and almost twice the rate of cancer. The health of
rich Americans was similar to the health of lower-income British.
As someone once said, we are paying the most to be the worst.
Although we can’t always prevent an illness or
an injury, all of us need to be more vigilant when it comes to our health. And the very top of the priority list is to get
on board with the Learn to be Lean program of weight loss, fitness and proper supplements. If we don’t take care of
our own health, who will?
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The Science behind losing weight on a high protein diet
A
brain signal system that controls appetite responds to specific amino acids found in meat. This discovery could lead to new
weight-loss techniques.
Animals injected with the amino acid leucine ate 20 percent less food the following day, and only gained a third
of the weight of their peers after a 24-hour fast. Leucine, which is found in protein-rich foods, acts on the enzyme mTOR.
mTOR is highly active in a brain structure called the hypothalamus, which regulates appetite. The leucine may fool the brain
into believing there is an ample protein supply throughout the body, resulting in a suppression of hunger.
New Scientist
May 11, 2006
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Soft Drinks: Disease in a Can
Out of over
100 soft drinks and other beverages analyzed by the government, five contained levels of benzene -- a cancer-causing chemical
linked to leukemia -- that exceed federal standards set for benzene in drinking water, according to the Food and Drug Administration
(FDA).
While the federal benzene limit for drinking water is 5 parts per billion (ppb), researchers found benzene levels
as high as 79 ppb in the drinks, and most had at least some detectable level of benzene present.
Benzene is able to form in beverages that contain vitamin C (ascorbic acid) and the preservatives sodium benzoate
or potassium benzoate. Exposure to heat and light can trigger the formation.
The five drinks that contained excessive benzene levels were:
- Safeway Select Diet Orange
- Crush Pineapple
- AquaCal Strawberry Flavored Water Beverage
- Crystal Light Sunrise Classic Orange
- Giant Light Cranberry Juice Cocktail.
In response, soda manufacturers, including Safeway, are changing their beverage formulations to reduce the risk.
Aside from the potential benzene risks, MindConnection has compiled a thorough article on all of soft drinks' potential
health threats. Soft drinks, they say, could rightfully be called: Osteoporosis in a can, Diabetes in a can, Cancer in a can.
Bloomberg.com May 20, 2006
~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~ A survey of 9,357 overweight or obese children from the
German region of Bavaria has found striking evidence that fewer breast fed babies end up overweight and obese as children.
According to this study, 4.5% of bottle-fed babies were obese by the time they reach school age in comparison with only 2.8%
of the breast-fed babies.
Why this happens is not well understood but researchers think that breast feeding may
help to program children to become obese. This is because cow’s milk causes higher blood concentrations of insulin which
stimulates the development of fat cells.
Other research has shown that breast feeding for the first 15 weeks protects the infant against diarrhea, respiratory diseases,
ear and urinary tract infections and reduces blood pressure later in life.
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Did You Know…
- A 100mg supplement of ginger taken twice a day can sooth arthritis pain.
- Low dose aspirin therapy affects men and women differently. A study found that one aspirin a day reduces heart attack
risk in men by 32% but has no effect on stroke risk. An aspirin a day in women reduces stroke risk by 17% but has no effect
on heart attack risk.
- A recent study found that athletes who took 5.4 grams of omega-3 fatty acids daily had an 80% improvement in lung capacity.
- People who consumed 200 grams or more per day of any kind of carbohydrate for more than 14 years had more than twice the
risk of developing cataracts than those who consumed the USDA-recommended 130 grams or less per day.
- Smoking and exposure to second hand smoke increases the risk of diabetes.
- People who chew their food 25 times or more are usually slimmer.
- Instead of an energy bar try an apple and natural peanut butter. This healthy snack has fewer calories, no hydrogenated
oils more fiber and all kinds of phytonutrients that bars cannot provide. "It tastes better, too!"
- If you’re interested in hearing some of the great moments in history check out the Free Information Society at:
http://www.freeinfosociety.com/site.php?postnum=460
May 2006
A year ago, the USDA replaced the old food guide pyramid with an updated model named MyPyramid. Unfortunately, the new
pyramid (as with the old) doesn’t provide any clear information on strategies for healthy eating.
According to Dr. Carlos Camargo, an Associate Professor at Harvard, the new pyramid is “very disappointing, a poor
picture of the (dietary) guidelines” for Americans.
In creating MyPyramid, the USDA eliminated the images of the six food groups and text that made up the old pyramid. These
were replaced by seven colored stripes and a stick figure running up a staircase. What is that supposed to tell us?
Although you can find explanations of this esoteric symbolism on the USDA website www.mypyramid.gov, people without an Internet connection will find little or no useful information in the new design. Even using the website,
Mypyramid still doesn’t measure up because it makes recommendations that aren’t necessarily the best nutritional
advice.
Interestingly enough, the Dietary Guidelines for Americans recommend eating fewer calories, cutting back on animals fats
and limiting the intake of salt and added sugars (especially sugar-sweetened beverages). Unlike these guidelines, however,
MyPyramid simply urges you to ‘choose wisely’ when it comes to carbs and fat, simply because the USDA is getting
heat from the food industry.
“Americans need clear messages about what foods to limit or avoid, and the pyramid doesn’t provide that,”
says Dr. Camargo.
MyPyramid’s advice on protein and dairy also poses problems, according to Dr. Walter Willett, chair of the Nutrition
Department at the Harvard School of Public Health. Lumping together red meat, poultry, fish and beans as equally healthful
protein sources sidesteps the evidence that eating less red meat and more poultry, fish, beans and nuts offers numerous health
benefits. The recommendation for 3 servings of dairy products a day ignores the fact that many adults can’t tolerate
lactose and that there are better ways to get calcium for bone health.
MyPyramid does stress physical activity and uses common measurements instead of servings which is a step in the right
direction. The website will also help you calculate the calories you need each day along with the amount of food from each
group. Unfortunately, MyPyramid doesn’t take into account you height or weight so you can easily under or overestimate
you daily calorie needs.
Rather than waste your time trying to decipher MyPyramid, Check out the Dietary Guidelines for Americans which is a joint
production of the USDA and the U.S. Department of Heath and Human Services. You can get a free PDF download at:
Better yet, save yourself a lot of unnecessary confusion and reread your copy of LEARN TO BE LEAN.
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Overweight or obese patients with advanced heart failure may experience significant benefits from a home exercise program.
Scientists assigned nearly 100 overweight heart-failure patients (average age 53) either to a low-level, home-based exercise
program or to a non-exercising control group.
The patients in the exercise group were first instructed to walk at least four times a week, at a level that raised their
heart rate to about 60 percent of maximum for 45 minutes each time. Later, patients added light resistance training to their
exercise program. The control group of
non-exercisers lost not much more than a half-pound over six months. The exercising group, on the other hand, lost 14 pounds
(at least 5 percent of their body weight) over the same time period, and had to be admitted into the hospital far less frequently.
American Journal of Cardiology March 15, 2006
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Food4thought
According to a study by the British Heart Foundation (BHF), roughly a third of children polled didn't know the main ingredient
in French fries. And, about 10 percent of them thought fries were mostly made of oil; others suggested eggs, flour, and even
apples. This may be part of the reason that an estimated half-million children in the UK will become obese or overweight over
the next two years.
In hopes of scaring kids away from fast food, the foundation launched Food4Thought , a national campaign including billboards
and posters of hamburgers, hot dogs and chicken nuggets as they would appear before their common ingredients are melded and
processed into the food you see at the grocery store -- gristle, bones, and connective tissue.
The campaign is primarily an attempt to engage children on the subject of why certain foods are less healthy than others,
and encourage them to become interested in what they are eating.
But the BHF is also targeting the government, food industry, local authorities, schools and parents to get involved.
The BHF has identified three critical areas for change:
Stop the marketing of unhealthy food and drink products to children.
Ensure that nutritious food is affordable, accessible and appealing for children and parents. Provide children with opportunities
to learn cooking skills. BBC News November 7, 2005
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IN THE NEWS:
- Prescriptions for treatment or prevention of Type 2 diabetes in children doubled over the course of four years. This finding
comes in tandem with a government survey showing that an alarming number of U.S. children are overweight; excess weight is
the most common cause of Type 2 diabetes.
- Type 2 diabetes has often been called "adult-onset diabetes" because it usually develops in adults middle-aged or older.
Incidence of Type 2 diabetes, however, has increased at the greatest rate in recent years among teenagers aged 15 to 19 years
old. The percentage of children who are either overweight or at risk of being overweight rose to 34 percent in 2004, up from
28 percent in 2000.
- GlaxoSmithKline has received conditional approval from the FDA to sell the weight-loss drug Xenical over-the-counter.
It would be sold under the brand name Alli.The pill blocks fat from being absorbed by the body. If it wins final approval,
it will be the only FDA-approved weight-loss drug available without a prescription. However, the drug can cause excess gas
and oily discharge, and can lead to hepatitis, gallstones and kidney stones. Recent studies have also linked the drug to precancerous
colon lesions and a heightened risk of breast cancer, prompting consumer groups such as Public Citizen to petition the FDA
to reject GlaxoSmithKline's request for over-the-counter sales and pull Xenical from the U.S. market
- According to the April issue American Journal of Clinical Nutrition, a recent clinical trial indicates that a high dose
of vitamin D could help people with congestive heart failure.
- Thanks in part to the generosity of collectors, you can listen to and download more than 6,000 little-heard songs, readings
and speeches performed a century ago for free via the Cylinder Preservation and Digitization Project's web site: http://cylinders.library.ucsb.edu/, sponsored by the University of California, Santa Barbara (UCSB).
____________________
DID YOU KNOW…
- The Annual profits generated by the 10 largest drug companies are greater than half of the profits of all other Fortune
500 companies combined.
- Older people who eat fish at least once a week have better memories and slower cognitive decline.
- 1/2 to one cup of blueberries a day contain enough antioxidants to relax blood vessels which improves blood flow and helps
to keep blood pressure normal.
- Drinking milk isn’t enough to build strong bones. The best way to get adequate vitamin D is to sit in the sun for
15 minutes a day without sunscreen. Sunlight is necessary for the skin to manufacture the body’s own supply of vitamin
D. The recommended intake for vitamin D is 400 IU but researchers now believe that much higher daily intakes are necessary.
Vitamin D is also found in orange juice, and fatty fish such as salmon and sardines.
- Middle-aged people who are 30 pounds overweight are more likely to die of a heart attack even if their blood pressure
and cholesterol are normal.
- A study suggests that those who are overweight or obese before they hit 25 are particularly likely to need a hip replacement
due to osteoarthritis later on. The findings were based on data from two Norwegian national registries. One included height
and weight information for over a million adults collected from 1963 to 1975. This was matched with a registry of hip replacements
performed between 1987 and 2003. In general, the eventual need for a hip increased along with body mass index. Those
who were overweight or obese were at least twice as likely to need a hip replacement as a result of severe arthritis.
However, the risks were greater in those who were overweight earlier in their lives. Women who were obese before the age of
25 were almost three times as likely to need a hip replacement. A similar pattern was observed in men.
Yahoo News April 12, 2006
APRIL 2006
Ever hear of something called leptin? I’ll bet you haven’t and are wondering right now ‘what could
that be and why should I care?’
Leptin is a hormone produced by the fat cells and regulates how your body stores fat. Fat is energy and leptin communicates
with your brain so that, ideally, just the right amount of fat is stored. You see, as we evolved, we needed some stored fat
to get us through a famine and to run down prey. But we didn’t want to get too fat because we would become the prey
if we couldn’t run away or climb a tree. Probably good for evolving the gene pool but it didn’t bode well for
the person involved.
Thus, fat storage had to be highly regulated and this is done, as is any regulation, through hormones, the most important
being leptin. If a person is getting too fat, the extra fat produces more leptin which is supposed to tell an area of the
brain in the hypothalamus that there is too much fat stored, more should not be stored, and the excess burned.
Ideally, signals are sent to stop being hungry, to stop eating, to stop storing fat and to start burning some extra fat
off. More recently, it has been found that leptin not only changes brain chemistry, but can also "rewire" these very important
areas of the brain that control hunger and metabolism.
This has really caught the attention of the scientific community. It has also been found that leptin can control brain
areas that in turn control the ability to reproduce, thyroid levels, and the sympathetic nervous system which has huge impacts
on blood pressure, heart disease, diabetes, osteoporosis and, perhaps, even the rate of aging.
Unfortunately, for some reason, people become leptin-resistant and this important balancing mechanism ceases to function.
The latest research seems to point to insulin resistance as the culprit since it appears that somehow, the two are connected.
High blood glucose levels cause repeated surges in insulin and this causes one's cells to become "insulin-resistant.”
When this happens, a person’s pancreas still produces the normal amount of insulin, but the cells eventually lose their
ability to process the glucose circulating in the bloodstream. Apparently, the same thing happens with leptin. Research has
shown that as sugar gets metabolized in fat cells, fat releases surges in leptin, resulting in leptin-resistance just like
insulin resistance. Thus the whole system breaks down.
This brings us right back to the LEARN TO BE LEAN lifestyle. You need a combination of exercise and proper diet in order
to keep the leptin/insulin mix from getting out of control.
~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~
RULES OF THUMB TO PREVENT INSULIN RESISTANCE
- Protein. Know how much protein your body needs. Never consume more protein than your body requires. And never consume
less.
Generally adult protein requirements range from a low of 0.5 grams (per pound of bodyweight) for a sedentary individual
to as much as 0.8 grams (per pound of bodyweight per day for a lean heavily exercising individual. You should have good quality
protein (lean meat fish or poultry) at EVERY meal and the total per day should equal your daily requirement.
- Carbohydrate. Carbohydrates should consist of the following varieties:
Fruit 1 serving or less per day. All fruits (even those with a bitter taste) contain sugar and should be avoided by diabetics
or anyone trying to lose weight. Any nutrients found in fruit are also plentiful in vegetables. However, the following fruits
in small quantities would suffice as an occasional treat:
1/2 cup fresh blackberries, blueberries, raspberries or strawberries.
Vegetables
5 or more servings per day
fresh (1 cup) and frozen (½ cup) leafy vegetables; asparagus (10 spears); 1 cup fresh or frozen broccoli, Brussel
sprouts, cabbage, cauliflower (steamed or boiled);1 cup mushrooms (fresh or cooked); ½ cup sauerkraut; 1 cup sweet peppers,
string beans, summer squash.
Nuts and seeds
1/3 cup nuts (almonds, filberts, peanuts, walnuts, pistachios) 2 tbsp seeds (sunflower). Rich in vitamin E, minerals
and protein, nuts and seeds are a great snack. However, they are very calorie-dense and need to be eaten in small quantities.
- Fat. Fish and flax seed oil are good sources of omega 3 oils. Buy good quality supplements and follow the manufacturers
recommendations.
- Water. Try to drink at least 64 ounces of pure water per day. If you are a heavy caffeine user, gradually reduce caffeine
intake to zero whenever possible as the breakdown products of caffeine will tend to increase insulin levels.
- Exercise. Try to get 30 to 60 minutes of walking in four to five days a week if the weather permits or join a gym. Lift
weights three times per week. If you are out of shape, start slow and work your way up to these recommendations.
~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~
Fish Oil Protects Your Heart
While there are many (unnecessary) pharmacological treatments for the prevention and management of coronary heart
disease, both health professionals as well as the public believe simple dietary interventions may prove to be more beneficial.
Specifically, omega-3 fatty acids from fish and fish oils can protect against cardiovascular disease.
Omega-3 Protects Your Heart
Following are just some of the benefits omega-3 has to offer:
- Antiarrhythmic: counteracting or preventing cardiac arrhythmia
- Antithrombotic: tending to prevent thrombosis (a blood clot within a blood vessel)
- Antiatherosclerotic: preventing fatty deposits and fibrosis of the inner layer of the arteries from forming
- Anti-inflammatory: counteracting inflammation (heat, pain, swelling, etc.) Improves endothelial function:
a major factor in promoting the growth of new blood vessels, lowers blood pressure, lowers triglyceride, or neutral fat,
concentrations
Guidelines from the American Heart Association have supported the use of fish oil supplements for patients with documented
coronary heart disease. (Please note: Any and all recommendations regarding fish and fish oil consumption should
be balanced against safety issues.)
British Medical Journal 2004;328:30-35 January 3, 2004
~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~
DID YOU KNOW…
*Researchers discovered a positive connection between higher levels of insulin resistance and severity of depressive
symptoms in patients with impaired glucose tolerance, before the occurrence of diabetes.
*Since vegetarians tend to be slimmer, on average, their blood pressure is often in the healthy range (compared to those
who eat meat on a regular basis). Also, vegetarians' higher intake of potassium and plant-based foods modulate blood viscosity.
As blood pressure is lowered, vegetarians also experience a reduced risk of:
- Stroke
- Heart attack
- Kidney failure
for free on-line French, German, Italian, Spanish and Chinese lessons.
*Heart attack rates have declined by as much as 30% in cities that have banned smoking in public places. 35000 Americans
die of heart disease caused by secondhand smoke every year.
*Researchers say red chili pepper fights cancer. It contains capsaicin, an anti-inflammatory that is effective against
cancer cells.
*The annual profits generated by the 10 largest drug companies are greater than half of the profits of all other Fortune
500 companies combined.
*Every year, more than $33 billion in medical costs and $9 million in lost productivity due to diabetes, cancer, heart
disease and stroke can be attributed to diet.
March 2006
Just when I think I’ve seen it all.
Yesterday, I opened a piece of junk mail to find an advertisement for a set of trays and French fry holders that fit
the cup holders in your car. This gives you a handy place to set your burger and fries so you can chow down while you’re
driving, or, according to the ad text, “eat fast food and snacks in the car without making a mess….extra large
size handles the biggest fry containers. Includes clip on ketchup holders…”
Come on, do we really need more conveniences to help us kill ourselves with fast food?
It would be funny if it wasn’t so sad.
You’ll recall in the “Girth of a Nation” chapter of LEARN TO BE LEAN, I documented some statistics
that pointed out how America had become the fattest country in the world. Unfortunately, this is no longer the case. True,
we are still on the top of the list but the rest of the world is rapidly catching up.
According to a recent article in the International Journal of Pediatric Obesity, Nearly half the children in North
and South America will be overweight by the end of the decade. Same goes for kids in the European Union, the Middle East,
Egypt and China. How can this be happening?
Dr Phillip James, chairman of the Obesity Task Force is pretty sure he has the answer, “(children) are being bombarded
like they are in the West to eat all the wrong foods. The Western world’s food industries without even realizing it
have precipitated an epidemic with enormous health consequences.”
Just what we need, French fry holders in every
car.
~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~
In the News:
Toilet Water Safer than Soft Drinks
Twelve-year-old
middle school student Jasmine Roberts' project won the science fair at her school.
Her results were not what
she expected, and have serious implications for everyone. Her project compared the ice used in the drinks at five fast food
restaurants with the water from toilet bowls in the same establishments. Seventy percent of the time, the ice had more bacteria
than the toilet water. In four of the five restaurants, ice from the self-serve machines had more bacteria than toilet water,
as did three out of five cups of ice from drive-through windows. Sixty percent of the restaurant ice also tested positive
for E. coli, which comes from the feces of animals and can cause serious illness.
While a certain amount of bacteria
in water is considered harmless, no amount of E. coli is acceptable, however small.
TBO.com
February 13, 2006
Saturated Fats Prevent Coronary Artery Disease
For over 40 years, members of the medical community have believed diets
high in saturated fats put one at a greater risk of heart disease. This is because most saturated fats boost blood concentrations
of harmful, low-density-lipoprotein (LDL) cholesterol, which leads to the buildup of plague in arteries. Moreover, this buildup
may eventually lead to heart attacks and strokes. However, studies indicated that diets high in these fats might have the
complete opposite effect in postmenopausal women.
Throughout a three-year study, researchers examined the diets and coronary
artery conditions of 235 women in the United States with an average age of 66. Most of the subjects consumed relatively low
amounts of fat compared to the typical American diet: About 25 percent of the group's calories came from fats, compared to
40 percent or more in American diets. Other characteristics the subjects had in common included:
All were postmenopausal
Three-fourths were overweight; 40 percent were obese
One-quarter had diabetes
Two-thirds
were taking hormone supplements
At the start of the study, researchers took X-ray images of 10 places along each woman's
heart arteries. (All the subjects were found to have some plaque buildup.) The women kept comprehensive records of what foods
they ate and how much, including what kinds of oils they used for frying and baking. At the end of the three-year period,
researchers took a second set of X-ray images. They found that women who had regularly eaten the highest amounts of saturated
fats had the least amount of additional plaque buildup in their arteries. Also, women who ate more saturated fat had a healthier
balance of good and bad cholesterols and more desirable blood concentrations of various kinds of fats. Researchers adjusted
the results based on factors such as age, education, smoking habits and use of medication.
Foods Containing Saturated
Fats
Meat
Dairy products
Some oils
Tropical plants such as coconut and palm trees
American Journal of Clinical Nutrition
12 Hour Workdays Unhealthy
A study looking at 13 years' worth of data showed that workers who do overtime frequently
were 61 percent more likely to become hurt or ill. Working more than 12 hours a day raised this risk by more than a third.
The
risk is not necessarily directly related to the hazards of the job. More likely, long hours induce fatigue or stress in affected
workers. Researchers looked at over 5,000 work-related injuries and illnesses. They found that more than half of them occurred
in jobs with extended working hours. After studying the data, they concluded that there was a greater risk of injury as the
work hours increased.
BBC News August 17, 2005
Grains & Sugars Can Contribute to Cataracts
Aside from weight loss, limiting consumption of carbohydrates
holds many profound health benefits. For example, it seems early cortical cataracts, the second most common kind that occurs
in the cortex of the lens of the eye, are spurred by the quantity of carbohydrates one consumes, not the quality.
Three
principal forms of age-related cataracts exist: Nuclear and cortical opacities affect the center and adjacent peripheral tissue
of the lens, respectively, while posterior subcapsular (PSC) opacities affect the posterior aspect of the lens. And
while few published human studies have evaluated associations between carbohydrates and lens opacification, one study set
out to test the hypothesis that long-term carbohydrate intake and dietary glycemic index are linked to the odds of early lens
opacities.
The study involved 417 middle-aged female patients; dietary data was based on an average of semiquantitative
food-frequency questionnaires collected over a time span of 14 years. (Opacities were assessed by using the Lens Opacity Classification
System III.) Based on the information collected, researchers found:
Those who ate the most carbs were almost 2.5 times more likely to
suffer from cortical cataracts.
High carb
intake was not associated with nuclear cataracts -- the
most common kind of cataract.
Dietary glycemic
index did not relate to risk of either cortical
or nuclear opacity.
Moreover, during the course of the study -- in which the average patient was about age 60 and had a
body mass index of 24 -- scientists found the daily intake of more than 200 grams of carbohydrates nearly doubled
a woman's risk of cortical cataracts.
American Journal
of Clinical Nutrition, June 2005
~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~
Did You Know…
*Coffee is the number one source of antioxidants in the American diet, according to a new study.
Over half of Americans drink coffee every day. But fruits and vegetables are usually promoted as the best sources of antioxidants,
so the new finding is somewhat surprising. This is the first time that coffee has
been shown to be a primary source for
antioxidants.
Antioxidants are associated with many health benefits, including protection against heart disease and cancer. High antioxidant
levels in foods, however, don't always mean high antioxidant levels found in the body, which depends on how the foods are
absorbed, a process that is still not well understood.
While coffee provided the most dietary antioxidants for Americans based on frequency of consumption, dates actually
proved to have the most antioxidants per serving. However, dates are not consumed in anywhere near the same quantities as
coffee.
Black tea came in second after coffee, while bananas, dry beans and corn came in third, fourth and fifth. Dates,
cranberries and red grapes, however, were among the best antioxidants on the basis of amount per
serving size.
*Carbon monoxide is being used as a "pigment fixative" to treat meat in order to help it retain its redness.
The meat industry has defended this relatively new practice by claiming that money is wasted when sellers throw away good
meat that has become slightly brown and less attractive.
However, some have alleged that carbon-monoxide-treated meat will also still look bright red and fresh after it goes bad,
and that carbon monoxide similarly suppresses bad odors, slime, and other indicators that
the meat is spoiled.
Consumer groups are concerned that meat buyers will ignore expiration dates because the meat still looks fresh.
A petition
has been filed with the FDA to prevent the practice. Along with the reasons already stated, it argues that carbon monoxide
is an unapproved and prohibited color additive. But the FDA has allowed three meat-producing or packaging firms to use carbon
monoxide, deeming the process "generally recognized as safe." That designation means the FDA conducted no research of its
own, instead of relying on the companies to confirm product safety.
Washington Post
February 20, 2006
*Bananas are a nutritional gold mine. At only 110 calories per 4-ounce offering, they contain a mere trace of fat. They
are high in vitamin B6, which helps fight infection and is essential for the synthesis of heme, the iron-containing part of
hemoglobin. They are also rich in potassium (more than 400 mg per banana) and are a great source of fiber. In recent years,
a number of claims about their healthful benefits have surfaced, including that they combat warts, depression, and morning
sickness. Although the jury is still out on those benefits, this humble yellow-skinned fruit could lower the risk of heart
attack and stroke as part of a heart-healthy diet and could potentially even lower the risk of cancer. Or at least so says
the FDA.
* While wine connoisseurs are thought of as chic and sophisticated, beer drinkers are routinely portrayed as slothful,
pot-bellied creatures planted in front of TVs. In one memorable news exposé several summers ago, beer drinkers on working-class
Rockaway Beach in New York City were arrested (no open containers please), while the mayor sat comfortably ensconced among
wine sippers at a philharmonic orchestra concert in Central Park.
But now there's good news for beer drinkers -- it turns out that by and large alcohol is alcohol, and socioeconomic stereotypes
aside, the health benefits of beer are not all that different from the benefits of wine. Of course the key word here is moderation
-- most experts advise no more than two alcoholic beverages a day for men and no more than one for women.
*A recent University of California study involved 34 adults with normal memory who either made no lifestyle modifications
or made the following changes as part of a "memory improvement plan" for 14 days:
Eating five small meals per day. This was done to prevent dips in bloodsugar that can occur when three larger meals are
eaten. The meals consisted of healthy foods including omega-3 fats, whole-grain carbohydrates and antioxidants.
Regular
physical exercise. Participants took brisk walks daily and performed other physical conditioning to improve brain circulation.
This has been linked to a decreased risk of Alzheimer's disease. Stretching and relaxation exercises. This can help to temper
the production of cortisol, a stress hormone, in the body. Cortisol can shrink the brain's memory centers and thereby impair
memory. Memory exercises. Participants performed brainteasers, crossword puzzles and other memory exercises to help improve
their memory skills.
February 2006
And so it goes.
By now we’ve all heard about the fat-blocker drug, Orlistat that is in line to be approved by the FDA for over the
counter sales. Currently sold by prescription as Xenical, the drug works by blocking digestion of about 30 percent of the
fat in your food—about 150 to 200 calories worth. In six month trials, using the OTC version of the drug, subjects lost
4-6 pounds. Not much, but, according to “experts,” every little bit helps.
The drug is supposed to be used for only 6 months in conjunction with a reduced fat diet and exercise program. Sounds like
a LEARN TO BE LEAN program to me, with the added cost of the drug thrown in. Besides, if you make the mistake of combining
Orlistat with high fat foods, you’re going to be in big trouble. According to Orlistat’s maker, Hoffman-LaRoche,
common side effects include “gas with oily discharge, an increased number of bowel movements together with an inability
to control them." When you add in the weekly $12-$25 cost of the drug, you’ve got to ask yourself, is the 5 pounds you
may lose is really worth it.
~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~
How Sweet it is…
Diabetics and dieters alike are also concerned with the type of sweetener to use, not only in a recipe but in their daily
cup of tea as well. As far as I’m concerned, it’s simply a matter of taste. Table sugar has a reasonable glycemic
index of around 60 because it is composed of one glucose molecule and one fructose molecule. Fructose converts to glucose
slowly and has a glycemic index of only 23 which slows the whole conversion of the sugar by the liver. Unfortunately, table
sugar is just another processed food, with all of the vitamins and minerals removed.
Having a little sugar on your tea isn’t a big deal if you like the taste and if it’s used in moderation
but again, all you are getting is empty calories. Personally, I avoid sugar whenever possible because it is not as sweet as
artificial sweeteners and I am always tempted to use more than necessary.
Honey and molasses were used as sweeteners exclusively until the twentieth century and are still popular in many parts
of the world. Some people still prefer the taste of honey over sugar, but as far as glycemic index is concerned, there is
very little difference between the two. Honey may contain a small amount of additional nutrients but it is still has the same
glucose and fructose composition as table sugar so use your own judgment. Just remember, although honey and molasses are considered
‘natural’ products, they will raise glucose levels the same as sugar.
There are several other choices in today’s supermarket when it comes to sweeteners. However, out of the following
list, stevia is probably the best choice because it is natural and hasn’t been associated with any health issues.
Aspartame is a natural protein sweetener marketed as the Equal brand. Its sweetness is diminished when heated and some
people complaint that it leaves an aftertaste. Aspartame has been linked to headaches and other unpleasant neurological symptoms
in certain individuals.
Saccharin is probably the most widely used artificial sweetener but it has a bitter aftertaste as well as negative health
issues.
Sorbitol has little or no aftertaste and is use widely as a sweetener for commercial food products. The ‘ol’
identifies it as an alcohol sugar which can raise blood sugar.
Stevia is a natural sweetener that is 100 times sweeter than sugar with no aftertaste. It can be purchased either in herb
or liquid form; is not affected by heat and (with a little experience) can be used in baking.
However, I should emphasize that anyone who is insulin resistant should avoid sweeteners all together including stevia,
as they all can worsen the problem. But if you are going to sweeten your foods and beverages anyway, I strongly encourage
you to do so with stevia.
Sucralose is another artificial sweetener marketed as Splendra. Each molecule of Sucralose contains three atoms of
chlorine which makes it 600 times sweeter than a natural molecule of sugar which contains no chlorine. Although Splendra is
not affected by heat and can be used in baking, it also has been linked to aspartame-related symptoms in some people.
Xylitol is made from birch bark and is has no aftertaste. It can be purchased in granular form. It works well in
hot or cold foods. However, this is another alcohol sugar which will raise blood sugar levels.
An occasional sweet treat isn’t going to kill you, but overindulgence can contribute to a host of health problems.
Instead of loading up on candy, cookies, sodas, and cake, get your sweet fix with natural sweeteners such as stevia and xylitol,
and maybe use a little sucralose now and again. These sweeteners are good for your health and your waistline.
~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~
Lifting spirits lifts spirits in one old-folks home
Nobody likes a nursing home. They're just not fun places, for the
most part. But at least one of them on the Emerald Isle (where else) is most certainly a lot cheerier than most others. It's
the one where residents are "nursing" pints and shots from the full-service pub in the back!
That's right, according to a recent Reuters article, the St. Mary's Hospital facility for the aged in Ireland's County
Monaghan has enjoyed great success at keeping its patients peppy - by giving them regular access to not only pints of beer,
but the daily social atmosphere at an on-site pub.
The home's Directors and staff insist it's good for the patients, and may even make them live longer. I'd definitely buy
that - the antioxidants and health benefits in good stout, whiskey, and wine have proven their worth in my eyes (and even
in the eyes of many in the mainstream) many times over.
But even if it didn't add one minute more to life spans of the lucky denizens of this one happy nursing home, it would
still be worth it. The enhanced quality of life a good pint with good friends gives is more than benefit enough, so sign me
up.
~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~
Would you like to save a few billion dollars?
Unfortunately I'm not talking about a few billion in savings for you
and me personally. (To save that kind of money we'd have to own our own oil companies.) But according to a new study, you
and I and others could help the U.S. save billions in health care costs over the next five years.
And even though your share of the savings might be modest, your personal share of wellness could be quite significant.
There are special interests in the mainstream medical community that have no motivation whatsoever to lower the cost of
health care. Let's face it, as medical bills rise, someone out there is getting very wealthy. But there’s something
that we can do, personally, about the astonishing and steady increase in the cost of health care.
Last year, researchers
at the Lewin Group (a health care consulting and research firm) were commissioned by the Dietary Supplement Education Alliance
(DSEA) to estimate the potential health care savings that might result if all Americans over the age of 65 regularly took
these two supplements for just five years:
Omega-3 fatty acids (1,800 mg per day)
A combination of lutein and zeaxanthin (6-10 mg per day)
Based on the known
cardiovascular benefits associated with omega-3 supplements that contain EPA and DHA, the Lewin team offered a "conservative"
estimate that reduced physician fees and hospitalizations would result in more than $3 billion in savings over this period
of time.
And based on the proven vision benefits of lutein and zeaxanthin supplements, researchers estimated that more than 98,000
seniors would avoid age-related vision loss, fractures associated with vision loss, and dependence on nursing facilities.
The resulting health care savings might be as much as $2.5 billion over five years.
The Lewin research is very promising, but if the economic advantage of omega-3 intake was based strictly on heart health
benefits, their estimate for overall health care savings might actually be quite low. When EPA (eicosapentaenoic acid) and
DHA (docohexaenoic acid) are combined, these two essential fatty acids have been shown to contribute to the prevention of
heart disease, depression, Alzheimer's disease, arthritis, influenza, hyperactivity, and even some forms of cancer.
Dark meat fish and fish oil supplements are the best sources of omega-3 with EPA and DHA.
As for lutein and zeaxanthin, they're the only dietary carotenoids present in the lens of the eye. Previous studies have
indicated that a sufficient intake of these nutrients may protect the lens and reduce the risk of developing cataracts and
macular degeneration, the two leading forms of age-related vision loss (read more about preventing macular degeneration below).
Lutein and zeaxanthin are key components of a phytochemical called xanthophylls, a powerful antioxidant that has the unique
characteristic of being able to cross the blood brain barrier more easily than most other antioxidants. (The blood brain barrier
is a protective mechanism that prevents illness from spreading to neurologically sensitive areas, but it also stops many beneficial
substances from getting through and protecting those areas.)
~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~Did
You Know …
*By now you've probably heard of the benefits of tomatoes, and how the lycopene they contain can help men avoid prostate
cancer. But now there's a new prostate-cancer-preventing nutrient on the block. A recent study showed that men who add foods
rich in the bioflavonoid apigenin to their diet may protect themselves against prostate cancer. Apigenin is found in cherries,
apples, grapes, onions, broccoli, celery, and leeks, among other foods-including tomatoes, making them a double-whammy when
it comes to cancer prevention. It can also be found in the herbs chamomile, lemon balm, perilla, and parsley.
*Sure it is important to eat your vegetables, but did you know that it can be a life saver for some people? Researchers
at the International Agency for Cancer Research have found that some people with a particular genetic makeup can reduce their
risk of lung cancer simply by eating cruciferous vegetables like broccoli, cabbage, and Brussels sprouts at least once a week.
*How about 37 year-old Sonya Thomas, winner of the 2005 Thanksgiving Invitational turkey-eating contest. Her time
in gulping down a 10-pound turkey-bird was just 12 minutes, besting seven male co-competitors. Oh, and to make this feat even
more impressive…
Thomas tips the scales herself at just 105 pounds!
*According to a recent article in USA Today: more than a third of U.S. adolescents
are physically unfit. This means they are at greater risk of getting heart disease as they age.
More than 3,000 adolescents were asked to walk or run on a treadmill, after which their heart and blood pressure was measured.
About 34 percent were at the lowest possible fitness level. This could mean that as many as 7.5 million adolescents between
ages 12 and 19 nationwide are unfit. The unfit teens were also more than twice as likely to be overweight, and two to three
times as likely to have high cholesterol.
Health experts have issued warnings for years about the diet and exercise habits of children. Roughly 31 percent of U.S.
children are currently overweight or at risk of becoming so.
*The risk of macular degeneration, a leading cause of blindness, can be significantly lowered with a vitamin-rich diet.
Macular degeneration is the result of abnormal blood cells growing in the eye, which then leak fluid that damages the center
of the retina and blurs vision. It is the most common cause of severe vision loss in Americans 60 and older.
The diets and vision quality of more than 4,000 seniors were examined over the course of an eight-year study. Patients
whose diets included foods rich in zinc, beta carotene and vitamins C and E were 35 percent less likely to develop macular
degeneration, compared to those whose diets lacked any one of the aforementioned nutrients.
Moreover, those whose diets were lacking in all of those nutrients increased their risks by 20 percent.
Foods rich in vitamin E include whole grains, vegetable oil, eggs and nuts. Zinc is found in meat, poultry, fish, whole
grains and dairy products, while carrots, kale and spinach are the best sources of beta carotene. Vitamin C can be obtained
from citrus fruits, green peppers, broccoli and potatoes.
Journal of the AMA
~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~
JANUARY 2006
The New Year gives us all a chance to renew ourselves and many of us make resolutions that usually fall by the wayside
by Valentine’s Day. This year, for a change, instead of a short-term New Year’s Resolution, why not try a New
Life’s Resolution.
Set some Learn to be Lean-type lifestyle changes that you can be comfortable with and work at for the rest of your life.
Write down your goals, evaluate them every few months or so and make positive changes whenever possible. But remember, in
order to succeed, you need to concentrate on doable, long-term changes so that you won’t get discouraged if you don’t
see immediate results.
Speaking of the New Year, 2006 is:
- 5767 in the Jewish Era (Sept. 23)
- 2666 in the Japanese Era (Jan. 1)
- 4704 in the Chinese Era (Jan. 29) [Year of the Dog]
Check out the Recipe Archive and celebrate Chinese New Year with a healthy bowl of Shazam Chinese Soup.
To get you started on your New Life Resolution, here is an interesting article from a recent Bottom Line Health Newsletter:
It's an American paradox: In a country obsessed with dieting and weight loss, we have a disproportionately large number
of overweight people. In fact, two-thirds of American adults and nearly one-third of children are overweight or obese, putting
them at increased risk for an array of health risks.
Ironically, according to Ray D. Strand, MD, author of Healthy for Life (Real Life), we continue to ignore the root cause
of obesity -- insulin resistance and the inability to properly process glucose and fat stores. He believes that if people
were able to tame insulin resistance, they would lose weight and at the same time prevent obesity-related health problems.
The earlier you get on top of insulin resistance, the greater the chance you have of reversing it and avoiding diabetes
or high blood pressure. How to go about this? It's simple: Develop a healthy lifestyle.
Insulin Resistance -- A Primer
In order to get to the bottom of insulin resistance, let's first take a closer look at insulin's proper role in the body.
Insulin is normally released into the bloodstream in response to elevated glucose (blood sugar) levels after you eat. Its
role is to push glucose out of the bloodstream and into the cells of the body, where it is converted into energy. When you
develop insulin resistance, however, this system goes awry and the body no longer can make efficient use of insulin. The result
is uncontrollable food cravings, increased emotional eating and an inability to lose weight no matter how hard you try.
When you suffer from insulin resistance, it is as if your body holds on to fat like a sponge holds on to water, says
Dr. Strand. He adds that insulin resistance and its devastating consequences are no sudden, random occurrence. They sneak
up over the course of many years, gradually eroding your health. Their roots lie in the way most Americans eat.
A Vicious Cycle -- Carbohydrate Addiction and Insulin Abuse
The typical American diet includes far too many fast foods, chips, cookies, doughnuts, bread and soft drinks. Atkins
high-protein craze aside, we've become carbohydrate addicts in this country, warns Dr. Strand. Simple sugars quickly flood
the bloodstream, and in response, the body furiously pumps out insulin. This, in turn, leads to an abrupt crash in blood sugar
and a drop in energy that leaves you craving more carbs, and the vicious cycle continues -- more carbs, more blood sugar,
more insulin, etc.
As time goes on and insulin converts excess glucose into fat, you put on weight, which makes the body's cells more resistant
to insulin. The pancreas responds by pumping out still more insulin in an increasingly vain attempt to try to force glucose
into cells. The bloodstream is left awash in excess glucose.
In people with insulin resistance, blood sugar is not high enough (yet) to constitute diabetes, but it is higher than
normal. If you do nothing to change your ways and break the cycle, eventually you will tip over into the abnormal metabolic
state known as metabolic syndrome (also called Syndrome X). Characteristics of this devastating syndrome -- shared by 25%
of the adult population of the US -- include obesity, diabetes, high blood pressure, abnormal cholesterol, elevated triglycerides,
cardiovascular disease and, in women, polycystic ovarian syndrome (PCOS).
How to Tame Insulin Resistance
Full-blown metabolic syndrome doesn't develop overnight, emphasizes Dr. Strand. It is a result of years and years of
poor daily food and activity choices. The good news is that you can break the vicious cycle of carbohydrate addiction and
insulin abuse, slowing down and even reversing the development of obesity and type 2 diabetes. However, there's no quick fix,
no easy pill to pop -- the only way you can overcome these obstacles is by developing and following a healthy lifestyle.
WATCH THE WARNING SIGNS
According to Dr. Strand, there are a number of measurable warning signs for insulin resistance, in which case you need
to take action. Warning signs of insulin resistance are...
Expanding waist size. Beware of a waist circumference of 29 or more inches in women and 34 or more inches in men.
Any
slight elevation in blood pressure. Even a measurement of 130/85 can be an early sign of insulin resistance.
Elevated blood sugar. Ask your doctor to give you a fasting blood sugar test. A result above 100 (or even approaching
100) is a red flag.
A decrease in HDL or good cholesterol (below 50 for women, or below 40 for men), which is often accompanied by increasing
triglyceride levels. Dr. Strand calculates a simple ratio by dividing a person's triglyceride level by his/her HDL level.
If the resulting triglyceride/HDL ratio is greater than two, this is another warning sign.
Three Steps to Reversing Insulin Sensitivity
Once you and your physician have identified the problem, the answer is to promote a healthy lifestyle that enhances insulin
sensitivity and works to reverse the problem and reduce long-term health risks. Dr. Strand advises...
1. Follow a healthy diet that does not spike blood sugar. Generally, 40% to 50% of calories should come from low-glycemic
carbohydrates (for more on the glycemic index see Daily Health News, September 20, 2004)... 30% from fat... and 20% to 30%
from protein. While you don't need to weigh your food or starve yourself, you do need to make healthy food choices. This means...
Eat good complex carbs such as antioxidant-rich fruits, veggies and whole grains, and avoid high-glycemic carbs that
send your blood sugar soaring, including white bread, white rice, highly processed cereal and white potatoes.
Replace the bad saturated and trans-fats in hamburgers and french fries with good alternatives such as monounsaturated
fats (for example, olive oil, avocado and macadamia nuts) and essential fatty acids (EFAs), including cold-water fish (salmon,
sardines, etc.), flaxseed oil and walnuts.
Choose good sources of protein such as nuts, hard-boiled eggs, avocados, beans, soy, legumes, fowl with the skin removed
and cold-water fish. Dr. Strand notes that the poorest sources of protein are red meats and dairy products.
Drink eight to 10 glasses of purified water daily.
Never go hungry. Small, frequent meals will help control spikes in blood sugar. As you feel better, you should decrease
meal frequency and increase content. If you're still hungry between meals, snack on an apple, a hard-boiled egg or a handful
of raw almonds.
2. Develop a moderate, consistent exercise program. Physical activity is the second step to insulin sensitivity. It doesn't
matter what you choose to do, says Dr. Strand. At first, consistency is the most important thing. Your ultimate goal: Gradually
work your way up to 30 to 40 minutes of aerobic exercise such as brisk walking five days a week. Every step you take will
bring you one step closer to improved insulin sensitivity. To be on the safe side, Dr. Strand recommends consulting your physician
before beginning an exercise program.
3. Take high-quality nutritional supplements. To boost cellular nutrition, Dr. Strand recommends taking a high-quality
antioxidant with each meal. He explains that we require antioxidants to protect our bodies from oxidative stress and free
radical cell damage that lie at the bottom of chronic degenerative diseases such as diabetes and cardiovascular disease. Dr.
Strand in particular recommends vitamins C and E to ward off oxidative stress created by elevated levels of insulin and glucose
following a rich meal high in bad fats and carbs (for example, steak and mashed potatoes). Other beneficial supplements are
chromium, magnesium and selenium. Consult your physician about exact dosages.
More Effective Than A Pill -- A Healthier Lifestyle
As Dr. Strand sees it, modern medicine relies too much on drugs to control the consequences of elevated insulin levels
without addressing the underlying problem: insulin resistance. He speculates that this may be because there is no FDA-approved
pill to cure insulin resistance. In the parlance of conventional medicine, where there's no pill, there's no disease.
However, if you follow these three simple steps to a healthier lifestyle, says Dr. Strand, your body will gradually begin
to release fat, and you will see triglyceride and blood pressure numbers start to drop. It won't happen overnight, any more
than insulin resistance develops overnight... but over the months, you'll find that you feel better overall and have more
energy. Without a pill, without drugs or their side effects, you will have taken charge of your health and brought your body
back into balance.
~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~
IN THE NEWS….
Antacids, such as Prilosec and Nexium, taken to suppress stomach acid and control heartburn and acid reflux, are among
the bestselling medicines in the US. However, a recent Dutch study questions the safety of these drugs, suggesting that they
may raise the risk for pneumonia. Although the risk is small, so many people take them that a large number might be affected.
Link: Stomach acid not only plays a valuable role in the digestive process, it also kills bacteria and viruses such as those
that cause pneumonia and influenza.
Researchers in the Netherlands examined the medical records of 364,683 individuals, in whom 5,551 cases of pneumonia
were diagnosed. They found that those who used proton pump inhibitors, or PPIs (such as Prilosec, Nexium and Prevacid), were
almost twice as likely to risk developing pneumonia than former users. These drugs work by blocking the chemical pump necessary
for stomach cells to make acid. People who took another class of acid-suppressing drugs known as H2 receptor antagonists (including
Tagamet, Pepcid and Zantac) also faced a higher risk, although to a lesser degree.
Older people and those with chronic lung conditions were especially vulnerable, and researchers recommended that these
groups use acid-suppressing drugs only when necessary and at the lowest possible dose.
Using antacids on a short-term basis for two to three weeks is fine for stomach ulcers or acute gastritis. However, on
a day-to-day basis, you should follow a natural approach to efficient digestion...
Eat slowly and take more time to chew your food thoroughly.
Do not drink fluids with meals. In the absence of fluid, saliva becomes more concentrated and contributes to more efficient
digestion of food.
Do not lie down immediately after meals -- wait at least an hour.
Do not eat late at night.
Identify and avoid the foods that contribute to your heartburn. Common offenders include fried foods, fatty foods, spicy
dishes, coffee, alcohol and chocolate.
Stop smoking.
If you are overweight, make an effort to shed pounds.
~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~
DID YOU KNOW….
*Regardless of age, maintaining a healthy weight is an important factor in preventing health problems. Consequently,
researchers have discovered weight gain that begins in childhood may produce an enlarged heart by early adulthood.
In a study that followed 467 children for over 20 years, researchers confirmed their beliefs. They found that adiposity
(fatness) beginning in childhood is a reliable predictor of heart size in early adulthood. Further, by early adulthood, body
mass index and high systolic blood pressure (the highest arterial blood pressure of a cardiac cycle) were independent predictors
of left ventricular hypertrophy (LVH). LVH refers to the over-development of the left side of the heart, which can lead to
a heart attack or heart failure.
*European researchers have concluded that standard needles used for injecting liquid forms of common drugs are of insufficient
length to reach the muscle tissue buried under the fat of many of today's plus-sized people.
In their 50-person study group (including 23 of the 25 women involved), a full dose of one liquid drug failed to reach
the bloodstreams of two-thirds of patients via injections with standard-sized needles into their gluteus maximus regions.
Instead, the drugs became lodged in pockets under their fat.
*Vitamin D is essential for good health and can also help ward off gingivitis.
A study in the American Journal of
Clinical Nutrition looked at 6,700 non-smokers between the ages of 13 and 90. Regardless of age, gender, race, or ethnicity,
those who had higher levels of vitamin D were less likely to bleed during a dental exam.
And vitamin D is good in other
ways for dental health: It is a natural anti-inflammatory, it is useful in building bone density, and it can assist the body
in absorbing calcium.
While vitamin D can be obtained through sun exposure, this is the time of year when many of us tend
to spend fewer hours outdoors and should be supplemented with 1000 IU (as cholecalciferol) daily.
DECEMBER 2005
December has arrived and with it the realization that I’m way behind when it comes to preparing for the
Holiday Season. Not only have I procrastinated when it comes to getting the tree ready to decorate, I’m not about to
hang outside lights in a -20 windchill. Every year I promise Nan that I’ll have all the Christmas chores finished before
Thanksgiving but it seem like I only fall farther behind. My only excuse is old age.
So here I am, face to face with the darkest month of the year and there’s nothing I can do to slow that inevitable
march of time that brings winter, colds and flu, the Holidays and the extra pounds that will dog most of us through the coming
year. However, there is another factor that we need to be aware of:
December is the most deadly season for people with heart disease; those who have heart attacks in December are more likely
to die from it than during any other month.
Some have attributed this to holiday hospital understaffing, cold weather, or uneven care, but a new study looking at data
from almost 130,000 people shows the danger to still be greater even when these factors are taken into account. Even when
treatment was the same, almost 22 percent of those admitted to the hospitals in December died, compared with 20 percent in
other months.
Researchers encouraged physicians to tell their patients not to delay seeking medical attention for symptoms, to maintain
adequate supplies of medicine, and to avoid overindulgence of salt, fatty foods and alcohol, as well as to avoid exposure
to extreme cold or particulate pollutants such as those created by wood-burning fireplaces.
Annals of Internal Medicine October 4, 2005; 143(7): 481-485
Fortunately, you don't have to be at the mercy of the calendar or the traditional medical system to virtually eliminate
your risk of heart disease. One of the most effective treatments of them all -- exercise -- costs nothing more than your time.
What we need to do is a combination of weights and walking. Walking should consist of distance interspersed with fast paced
segments to help increase the instant dramatic demands on our cardiovascular system that typically precipitate heart attacks,
such as in the winter when you might be shoveling snow.
Along with exercise, diet is vital to achieving optimal health. In terms of food, the bottom line is this: Americans need
to dramatically reduce their intake of grains, including corn-based foods, and all sweets and potatoes. Any meal or snack
high in carbohydrates generates a rapid rise in blood glucose and then insulin to compensate for the rise in blood sugar.
The insulin released from eating too many carbohydrates promotes fat and makes it more difficult for the body to lose fat,
and excess weight is one of the major contributors to heart disease.
~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~
IN THE NEWS…
Based on a comparison of health care systems in six nations, the 2005 Commonwealth Fund International Health Policy Survey
found that America led the rest in inefficient care and medical errors.
Researchers interviewed patients who had a serious condition that required intense medical treatment or had been admitted
to a hospital for a condition other than a routine pregnancy. Patients in this country received the wrong medication, inaccurate
or delayed test results, and improper treatment 34 percent of the time.
A third of the patients polled reported higher rates of disorganized care in their physician's offices. Americans also
spent more on medical expenses than those in the other countries, with more than half unable to see a doctor or take prescribed
medicines.
The spread between the United States and countries with lower error rates was fairly wide, with a 12 percent difference
between Britain, which had the lowest rate of errors, and the United States. The American rate was driven up by fairly frequent
test and medication errors.
Health Affairs November 3, 2005
~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~
Dangers of Gastric Bypass surgery
In light of the above article, you’d think that Americans would be looking for any excuse to stay away from the doctor.
However, the opposite is usually the case; we are always looking for the ‘quick fix,’ in the hope that medical
science can make up for our own failings with a new ‘gee wiz’ procedure. We don’t need to diet because,
if worse comes to worse, we can always rely on gastric surgery. Not so, according to a recent article in the Journal of the
American Medical Association:
Two new studies indicate that gastric bypass surgery could have severely dangerous side effects, including severe hypoglycemia
(low blood glucose level) and even death.
Black Outs Causing Traffic Accidents
The first study demonstrated that gastric bypass surgery can result in a potentially dangerous hypoglycemia (low blood
glucose) complication that may require quick treatment. It examined the history of three patients who suffered such severe
hypoglycemia following meals, as a result of high insulin levels, that they became confused and sometimes blacked out. In
two cases, this caused automobile collisions. None of the patients responded to medication, and they all eventually needed
partial or complete removal of the pancreas, the major source of insulin, in order to prevent them from undergoing dangerous
declines in blood glucose.
"Dumping Syndrome"
A possible reason for the postprandial (after-meal) hypoglycemia they experienced is "dumping syndrome," which occurs when
the small intestine fills too quickly with undigested food from the stomach. This can happen following gastric bypass surgery.
However, the failure of the symptoms to respond to treatment suggests there are other mechanisms at work as well, such as
increased insulin sensitivity following the surgery, and abnormal hormone secretion patterns resulting from alteration of
the intestinal tract.
- Symptoms of severe hypoglycemia can include:
- Confusion
- Lightheadedness
- Rapid heart rate
- Shaking
- Sweating
- Excessive hunger
- Headaches in the morning
- Nightmares
- Risk of Death
At the same time, other research has uncovered a higher-than-expected risk of death following surgery for obesity, even
among younger patients. In a study of more than 16,000 subjects, more than 5 percent of men and nearly 3 percent of women
aged 35 to 44 were dead within a year of the surgery. Slightly higher rates were found in patients 45 to 54, and among patients
65 to 74 almost 13 percent of men and roughly 6 percent of women died. Among those aged 75 and older, half of the men and
40 percent of the women died.
Malnutrition, Infection, Shock to the System
The potentially deadly complications can include malnutrition, infection, and bowel and gallbladder problems. The surgery
itself can be a dangerous shock to the system, particularly for older patients.
Gastric bypass is the most common U.S. obesity surgery. About 160,000 people undergo gastric bypass surgery every year.
~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~
The Flu Season is Back
PREVENTION BEATS CURES
According to Health care Professionals, the real issue with regard to the flu is the state of a person's underlying health.
Just because you are exposed to the flu doesn't mean that you are going to get it. Organisms are able to cause disease only
when they can get past the body's defenses. A strong immune system is your best bet for deterring germs from entering in the
first place -- and even if they do find their way in, a strong immune system will help limit the duration and intensity of
symptoms.
Affective Flu Fighters
The best way to maintain wellness and prevent disease of any kind is to follow a healthful diet, get a good balance of
exercise and rest, manage stress in a positive way and steer clear of negative habits such as smoking and overindulgence in
alcohol. That said, here are a few tricks to boost your immune system and ward off colds and flu at this time of year:
Selenium: A Powerful Antioxidant
This essential trace mineral is a valuable antioxidant that prevents cell damage from free radicals. Selenium helps the
immune system recognize viruses and block them from entering cells. With the onset of flu season, a dose of 400 micrograms
(mcg) to 500 mcg a day divided into three parts (that is about four times the usual) is recommended. This should be taken
only during the six to eight weeks of peak flu season.
Red Hot Chili Peppers: A Spicy, Immune-Boosting Tea
Another flu-fighting favorite is a spicy tea concocted from echinacea, goldenseal, slippery elm bark and just a touch of
the red hot pepper capsicum. Echinacea, goldenseal and capsicum team up to fight off germs, while slippery elm bark allows
the tea to coat the back of the throat, where viruses are most likely to take hold.
Here's how to make it:
At your local health-food store, purchase one-half ounce of powdered goldenseal root... one-half ounce of powdered echinacea
root (not the whole plant)... two ounces of slippery elm bark powder... and one teaspoon of capsicum.
At home, put ingredients in a brown paper or plastic baggie, close tightly and shake. Transfer the contents to a screw-top
jar. (Give this jar a shake each time you use it in order to remix the ingredients.)
To make the tea, pour one cup of very hot water into a mug over one-half teaspoon of the powder.
Cover and steep for five minutes. Sip up to several cups daily throughout flu season.
Of course, nothing replaces good old-fashioned common sense during flu season. This means you should avoid exposure to
infected people... try not to touch your face (the most common way to transfer germs)... cover your mouth and nose with a
tissue (not your hands) when you cough or sneeze... get plenty of fresh air... and wash your hands frequently.
With smart planning and a dose of good luck, you and your family will be able to make it through another flu season without
getting sick.
Now that we are well into the first part of autumn, you might be aware that your body is starting to prepare itself for
the approaching winter. Although humans don’t hibernate, we are affected by many of the same elements as animals.
As the temperature drops and the days shorten, we begin to crave the high-calorie foods that will provide us with a layer
of fat to keep us warm through the winter months. This is simply Mother Nature’s way of making sure that we have enough
insulation to keep warm even though it would be much easier to put on a sweater.
I think you’ll agree that it’s easier to take off that sweater than to lose those extra Holiday pounds. In
Learn to be Lean, I noted some of the pitfalls of ignoring our diets during this time of the year with suggestions to keep
on track. In addition, here are some simple strategies to help get you through the ‘hibernating season’:
- In a recent Yale University study, insulin levels skyrocketed in hungry individuals exposed to the sight, smell and even
the mere mention of charcoal-broiled steaks. Participants' bodies started converting glucose to fat even before they had taken
their first bite. So don’t linger near Holiday buffet tables or dessert trays -- especially if you are hungry.
- High-fiber foods are filling, nutritionally dense and relatively low in fat and refined sugar. High-fiber foods also help
stabilize blood glucose and insulin levels. Get at least 25 g of fiber in your daily diet. Good sources include whole grains,
fruits, vegetables and legumes.
- Don’t eat less than 1400 calories per day or your body will pilfer protein from lean body tissue, destroying the
muscle mass necessary to burn fat and calories. You also begin to produce an overabundance of lipoprotein lipase, an enzyme
that stores fat in your cells. Total calories should be divided among several ‘mini’ meals and snacks.
- Don’t bet that you can eat more if foods are labeled "low-fat" or "lite." Despite the catchy labeling, these foods
can be packed with sugar and calories.
- Scientists aren't sure why salt triggers compulsive eating. It may trigger hormonal changes that amplify hunger, or we
may eat more of the foods we find flavorful. In addition to salt, food manufacturers can choose from more than 2,000 flavor
enhancers to make packaged snacks and meals irresistible. But many of these ingredients, such as monosodium glutamate and
ammonium carbonate, may cause you to not only eat more, but also to store more of what you do eat as fat. Use lemon, herbs,
balsamic vinegar and no-salt substitutes.
- People often confuse thirst for hunger. What's more, we neglect to count the calories we drink. For example, most 12-ounce
sodas contain 150 calories. Before surrendering to cravings, drink a glass of water -- then reassess your hunger. When choosing
beverages, stick to water or herbal tea.
- Both caffeine and nicotine trigger our fight or-flight response. This causes glucose to flood into the bloodstream, providing
quick energy and temporarily suppressing appetite. But as blood glucose levels rise, so do insulin levels. Cut back on caffeine
during this time of the year and quit smoking (if you already haven’t!). Also, people exposed to smoke experience the
same fluctuations in blood sugar, but -- unlike a smoker -- won't light up when they feel hunger. So avoid second-hand smoke
whenever possible.
- Strive for eight hours of sleep a night. Sleep-deprived people may increase their daily calorie consumption by as much
as 15%, according to research conducted at Emory University School of Medicine in Atlanta.
Other quick strategies to get you through the winter without jeopardizing your weight loss program is to kick up the
intensity of your workouts and to eat foods that are in season (see Learn to be Lean, page 117).
~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~
Prescription Medications Can make you Fat
Prescription medications for conditions such as depression or high blood pressure are lifesavers for many people. While
these treatments do much good, they've also been shown to cause up to 10 pounds of weight gain per month.
More than 50 common medicines carry the possible side effect of weight gain. Steroids and some older anti-depressant
medications are at the top of the list. But recognizable names such as Paxil and Zoloft are part of the group, too, as are
the heartburn drugs Nexium and Prevacid.
Just as doctors advise against self-prescribing, they also strongly discourage patients from abruptly stopping a
medication because of weight gain. If a particular prescription seems to be causing excess pounds to pile on, you should first
ask your doctor if he or she can switch you to another medication. But if after changing to a different drug the weight gain
persists, you may need to look for an alternative.
Fortunately, the problem is not out of your control. The best line of defense against any unwanted weight gain is
to become more aware of calories you take in and calories you burn. That may mean keeping a diary of everything you eat --
a smart move even if you're not on medication but just trying to lose weight -- and, naturally, increasing your activity.
~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~
In the News…
It seems that nowadays nothing is more American than fast food; however, the "grand-opening" of a fast food joint, such
as McDonald's, is a regular occurrence despite which part of the world you live in.
For example, Chinese cuisine, known for the essence of fine eating, has yielded to the rising popularity of fast food
chains. In fact, residents of China are more likely to be seen munching on French fries or a Big Mac than Americans and Australians.
According to a survey -- which involved more than 14,000 adults in 28 countries -- researchers found that 41 percent
of those surveyed who live in China eat in a fast food restaurant once a week, compared with 35 percent of people in
the United States and 30 percent of people in Australia.
McDonald's has most certainly had a profound affect on China. When the first McDonald's opened in Beijing a dozen years
ago, 40,000 people lined up to observe a Big Mac and get their picture taken with the infamous Ronald McDonald. Not to mention:
- McDonald's is growing faster in China than in the United States
- McDonald's owns and operates more than 600 stores across 105 cities in China
- More than 100 additional McDonald's stores will be added annually to Chinese cities within the coming years
Business Wire December 21, 2004
It’s going to be interesting to see how quickly Western foods with their artery-clogging trans fats will lead to
a major increase in adverse health conditions among the Chinese, such as:
Cancer
Arthritis
Fatigue
Diabetes
~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~
Last month, I discussed the downside of NSAIDs (such as aspirin, ibuprofen and COX-2 inhibitors) for relief from minor
to moderate joint pain. There are many remedies that people swear by to reduce inflammation and pain. This month, I’ll
tell you about my personal favorite, DMSO.
DMSO is a topical compound, rich in sulphur (one of the most abundant elements in your body) that is applied to the skin
over an aching joint. It not only stops the pain almost instantly, DMSO reduces inflammation, scavenges free radicals and
accelerates healing. A physical therapist at my local gym told me, “There isn’t a NFL team that could function
without DMSO.”
Unfortunately, DMSO has a downside. It stinks. As soon as it’s applied, it produces a strong, garlicky smell and
taste that is hard to tolerate. I figure that if you want relief, you’re going to need to make some choices. Although
not as effective, there is an alternative to DMSO. MSM is chemically similar without the trademark smell. It was also developed
by Stanley Jacob, MD the “father of DMSO,” and taken orally.
MSM can be purchased in health food stores and most pharmacies. A daily dose ranges from 1200-6000 mg. You can also find
DMSO over the internet, in health food stores as well as vet suppliers and feed stores. Don’t be alarmed if the label
refers to DMSO as a solvent or to avoid contact with skin. This is just FDA nonsense.
DMSO comes in various strengths and may cause skin irritation in some people. A 50-70 percent diluted solution seems
to work the best for most people.
A word of caution. Since DMSO is so effective in penetrating membranes, it should never be applied over a topical substance
such as sun tan lotion, sun block, medicated lotions, etc. where it can be ferried into the body’s tissues.
~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~
OCTOBER 2005 
For those of us who suffer from occasional
or chronic age-related aches and pains such as arthritis, nonsteroidal anti-inflammatory drugs (NSAIDs) can seem like a god-send.
Unfortunately, relief in the form of NSAIDs (such as aspirin, ibuprofen and COX-2 inhibitors) comes with a heavy price. It's
common knowledge that these medications play a role in liver and kidney impairment, gastrointestinal problems and an increased
risk of congestive heart failure. To that list we can now add: elevated risk of bone fractures. One of several studies reported
in the Journal of Bone Joint Surgery (2000) compared the recovery of nearly 100 patients who had fractured a femur (the long
bone that runs from the hip to the knee). The fractures of 67 of the subjects healed properly while the rest of the
patients had what are known as "nonunion" results.
According to the researchers, there was a significant connection
between the use of NSAIDs and the nonunion of the fractures. Also, the average healing time among the subjects who used NSAIDs
was a full two months longer than among those who used no NSAIDs at all. Based on this and other studies, the researchers
concluded
that NSAIDs should be avoided during the healing of fractures. They also noted that COX-2 inhibitors not only have an adverse
effect on bone healing, they may also impair the healing of ligaments. Sounds like trading one set of problems for another,
doesn't it? Unfortunately, there aren't many choices out there when it comes to arthritis pain relief except NSAIDs and acetaminophen
(Tylenol) which carries its own brand of health risks. But according to many of the clients I meet at the local MED-X gym
(specializing in rehab), there are
natural alternatives out there. First of all, there are people who have cured their
arthritis
by simply eliminating red meat from their diet. Why this works is anyone's guess, maybe it has to do with the chemical residue
in commercial meat. In
any event, their anti-arthritis diet consists of nothing but chicken, fish and steamed vegetables.
It may take six months to a year but most people on this diet eventually experience a near to complete reversal of their symptoms.
If this is too radical, you can always try the "peanut oil treatment" for arthritis
pain. Recommended by Edgar Cayce - the Sleeping Prophet - who stated that those who take a weekly peanut oil rub "need never
fear arthritis." The people that I talked to use peanut oil from the grocery store and simply rub it on like a lotion, wiping
off the excess. Why it works is anyone's guess but I would recommend using pure virgin peanut oil with no added chemicals.
Why the U.S.
is Developing More Exercise Deficiency Syndrome
Nowadays, it takes special efforts
such as the national Kids-Walk-to-School program or the "walking school bus" in order to get students out of the car and onto
the not-so-beaten path to school. According to the Centers for Disease Control and Prevention (CDC), only one-third of students
who live within a mile of their school walk, compared to 87 percent back in 1969. The CDC explains that children who do not
walk to school may be missing out on an important part of growing up. Moreover, it has been suggested, "The freedom and adventure
of walking to school has been replaced with overscheduled and over supervised kids." One school even encouraged walking instead
of riding by developing a sidewalk as a shortcut through a small grove that led to nearby houses. A teacher and fifth-grade
student stand as safety patrols, yet only three students use the path on a regular basis. Some claim the drastic difference
in walking to school from 1969 to now is a result of generational changes; however, specific reasons have been highlighted:
Potential dangers: fear of stranger danger, child getting hit by a car, etc. driving
saves time: parents feel dropping their kids off at school is more convenient and less time consuming than walking distance:
Some people simply live too far away to walk.
Whatever the reasons or excuses may
be, the CDC see children not walking to school as nothing short of a "missed opportunity." Not only are students skipping
out on the 20 to 40 minutes of exercise time gained from walking, but they are also losing a prime opportunity to gain pedestrian
skills and a sense of independence.
USA Today December 22, 2004
~~ ~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~
In The News..
If you've ever successfully used
echinacea, you might have been surprised to hear about the recent study by the University
of Virginia that concluded the botanical had no effect when used to prevent
or treat the common cold. According to the New England Journal of Medicine, researchers gave 400 healthy young volunteers
echinacea seven days before a cold virus was inserted into their noses. The result was that there was no effect on who got
the cold, how bad or how long the symptoms lasted-end of story. But not quite. Problem is...there are some glaring weaknesses
in this study. The UV team recruited about 400 students. All of them received a squirt up the nose of rhinovirus (a common
virus that prompts upper respiratory infections). Half of the group began taking echinacea or a placebo seven days before
being "challenged" with the rhinovirus. The other subjects began taking echinacea right after they received the virus. After
five days of treatment researchers concluded that echinacea produced no significant effects on rates of infection or severity
of symptoms. Those are the nut and bolts.
Now...Problem Number 1: Dosage. Subjects
were given 1.5 ml doses of Echinacea three times each day. This is the dosage level set by the German government. And while
it might be perfect for German regulators, it's only ONE THIRD the dose that's recommended in most echinacea products. So
right off the top, echinacea was put at a disadvantage.
Problem Number 2: The researchers prepared
the echinacea extract used in the study. And - who knows? - they might have done a very good job of it. But if you were going
to use an herbal product, would you choose one manufactured by a reputable company with expertise in this area, or one prepared
by researchers
with expertise in...research?
Problem Number 3: Remember when you
were young and bulletproof? All of the subjects in this study were students who tend to be at an age where they have highly
competent immune systems to begin with, so the effects of immune system boosting would be less noticeable than in many other
groups.
That third problem mentioned above is
the key to the way echinacea SHOULD be tested. In many previous studies this botanical has been shown to enhance the immune
system. For some people - not all, but some -this enhancement helps prevent colds and flu and may shorten the duration of
symptoms.
So instead of squirting virus up the noses of healthy young things, why not test the ability of echinacea
to boost the immune system? Find a test group that has below normal white cell counts. Supplement with high quality Echinacea
extract and test to see if the white cell counts go up." I know that echinacea works for me and I'll continue to use it whenever
I feel a cold coming on. It hasn't failed me yet. At the first sign of a cold or flu, I take 300-500mg of standardized extract
3-4 times a day for four days. If the need for it continues, let the immune system rest for four days and start over. But
when you're shopping for an echinacea product, look for the word "root" on the label, and avoid "flowers." Not only are flowers
lowest in potency, they also contain pollen which may trigger allergic reactions in some users.
~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~
Did You Know..
*The mineral magnesium
has amazing powers to treat and even prevent serious medical conditions. Studies have shown that it increases insulin sensitivity
in diabetics; lowers blood pressure and prevents calcium deposits from forming on artery walls. It also has been shown to
be effective in preventing kidney stones and relieving certain back and muscle pains. Supplement with 300-400 mg magnesium
citrate per day at bedtime. *According to a recent item in USA Today, a 15-year study has officially confirmed that those
who ate fast food twice a week or more gained 10 pounds more and were twice as likely to develop insulin resistance, which
is linked to diabetes, than those who ate it less than once a week, even after other lifestyle factors were accounted for.
*New research suggests that the more
people weigh, the older their cells appear on a molecular level. In fact, the researchers speculate that obesity adds the
equivalent of nearly nine years of aging to a person's
body. *As a species, we once ate a complex unrefined wild diet consisting
of a wide variety of plant and animal foods rich in phytonutrients, fiber and omega-3 fatty acids. Now, our monotonous diet
triggers different and diseased patterns of gene expression. The USDA reports that the top nine foods eaten by Americans are:
Whole cow's milk
2 percent milk
Processed American cheese
White bread
White flour
White rolls
Refined sugar
Colas
Ground beef
All of these foods are foreign to our genome that evolved on a Paleolithic diet. This
mono diet creates altered patterns of gene expression that lead to disease, including food allergy or sensitivity. Enzymes
are proteins that act as catalysts for the biochemical processes that make the body run. There are thousands of enzymes, and
every cell in the body produces them. *A recent study at the University
of Scranton concluded that coffee is rich in antioxidants that are thought
to battle cancer and provide other health benefits. *Excessive exercise can damage ligaments, tendons, joints and muscles
and not give minor injuries a chance to heal. Forty to sixty minutes of cardio four to six times a week is all that's needed
to maintain optimal health. Beyond that, there is little or no added health benefits.
*Plant-based
diets lower cholesterol better than diets using popular low-fat commercial products. Spinach salads and oatmeal-carrot cookies
seemed to work the best. *2-4 ounce servings a week of fatty fish high in omega-3 fatty acids such as salmon, sea bass, rainbow
trout, albacore tuna and mackerel can lower colorectal cancer risk by 31%. Omega-3s are also found in canola oil, walnuts,
flaxseed and flaxseed oil.
August, 2005
Seems like everybody’s got an angle nowadays when it comes to diet and fitness. Even Godfather Gotti’s
grandson (try saying that really fast!) has a book on the market (The Gotti Diet) with the 7-step weight loss plan he used
to lose weight for the Gotti reality show. Each and every one of these books uses a variation of the same hook: lose weight
and get fit with little or no effort on your part. Although we’d all like to be able to lose weight while we sleep and
eat our favorite foods in any quantity, deep down inside, we all know that it ain’t gonna happen. Those of you who’ve
read LEARN TO BE LEAN already know my philosophy: there is only one approach to permanent weight loss and fitness that works
consistently—eat smart and exercise. But you don’t have to believe me, here’s a recent article from the
New York Times:
Most Commercial Weight-Loss Programs Are a Flop
As the obesity epidemic in America continues to grow, so do the
efforts of the commercial weight-loss industry. From diets and diet books to exercise programs and nutritional supplements,
helping people shed pounds has become an increasingly popular market.
However, research has provided little supporting evidence that such commercial weight-loss programs end in
success. In fact, the study indicated that, aside from Weight Watchers, no commercial program has published reliable data
from randomized trials showing that people who participated in the program weighed less (after a few months) than those who
did not participate.
The
Study
The goal of the study was to find something deeper than mere advertisements of thin, healthy people claiming
a program worked for them. Instead, researchers wanted to see:
·
Carefully controlled studies,
spanning a couple of years
·
Compared results of the success
rate of participants to non-participants
Unfortunately, these types of studies are almost never done and are not something the commercial weight-loss
industry is willing to do. Therefore, the research team decided to take matters into their own hands and conduct studies,
collecting what information they could on the prices, methods and success of nine commercial weight-loss programs, including
Jenny Craig, eDiets and Overeaters Anonymous. Research involved:
·
Calling the companies offering
the programs
·
Searching medical journals for
published papers
·
Analyzing the data presented
on company Web sites
Of the 108 studies that assessed commercial weight-loss programs, only 10 met the researchers' criteria. Even
the 10 studies that made the cut failed to report data for everyone enrolled in the weight-loss programs, presenting only
the "best-case scenarios."
So
if commercial weight-loss programs aren't proven to be effective, then why do people keep turning to them for help?
Suggested
Reasons Why People Resort to Weight-Loss Programs
The mere idea of dieting may give people a positive lift -- simply declaring they are on a diet makes people
feel better. People are empowering themselves and imagine themselves as new and improved and taking control of their lives.
Since being overweight is so penalized in society, it's an investment in one's future not to be fat. If someone
is an ambitious person they'll do anything to lose weight, even if the lost weight is gained back.
So stick to the LEARN TO BE LEAN or Weight Watchers program and save your money.
~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~
Another diet strategy mentioned in LEARN TO BE LEAN is to eat less off small
plates. I learned this little trick from a restaurant owner who used undersized
plates to give his customers the impression that they were getting more food for their dollar. Although people tend to scoff
at this approach to diets and marketing, several new studies back it up. They prove that most times it's our eyes—not
our stomachs—that decide how much we eat.
Brian Wansink, PhD, a professor in both the Marketing and Nutrition Departments
at University of Illinois, Champaign has done numerous studies relating to our eating habits. In one recent experiment,
he asked 76 adults to estimate how much tomato soup they planned to eat from 24-ounce bowls set before them. The majority
responded visually: 55% said they would eat until their bowl was empty... another 26% said they would eat until the soup was
half gone... only 19% said they would quit when they were no longer hungry. The researchers then divided subjects into two
groups and removed the visual cue -- the size of the bowl -- for one group. By secretly refilling their bowls slowly and persistently
through tubes in the bottom, the researchers in effect took away the size of the bowl as a way of helping the subject decide
how much to eat. After 20 minutes everyone quit eating, at which time the group with refilling bowls had consumed twice the
amount that the other group had. However, when asked to rate how full they were, their answers were the same as those in the
other group. In other words, the subjects could have consumed half the amount they did and still have experienced the same
satisfaction.
Dr. Wansink concluded that visual cues influence virtually all of us in determining
how much we eat. Many people deny it, but studies repeatedly show that people eat what's in front of them, using an empty
plate -- not a full stomach—to signal them when to stop. Furthermore, people have visual biases based on the tableware
itself. We perceive tall, slim glassware as bigger than same-sized short, squat glasses. For one study, a group of teens poured
juice into both types of glasses, but assuming the short glasses were smaller, the kids poured—and drank—70% more
from them than they did from the tall glasses.
Dr. Wansink's advice for smart diners is this: Control portions by deciding
before you start how much food you want to consume, and dish up that amount, no more. Use visual biases to your advantage—drink
from tall slim glasses and eat from salad plates to fool your eyes into thinking you're eating more.
Since childhood obesity has reached epidemic proportions, experts at Philadelphia’s Renfrew Center which specializes in eating disorders offer the following advice to parents:
- Avoid making negative statements about your own body and eating habits.
- Eat all foods in moderation and exercise for fun and fitness.
- Don’t pressure your child to be an overachiever
- Be aware of the messages your child is getting from their peers, school and the media regarding
size and weight.
- Help your child develop interests and skills that don’t emphasize appearance.
- Make family meals relaxed and friendly. Avoid conflicts or using food as a punishment or
reward.
- Create time for real communication with your children.
- Be aware of patterns of anxiety or depression in your children.
~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~
Did
You Know…
*Drug
companies are one of the most powerful industries on this planet. While spending a billion dollars to influence Congress over
10 years may seem like a lot, it pales in comparison to what they spend to influence you. Not only do they spend over $4 billion
in the United States last year on direct-to-consumer
(TV & magazine) advertising. They spend over $10,000 every year for every doctor in the United States. That amounts to $15 billion a year.
*If
you indulge in the following each day for a year without exercising, in one year you could put on:
·
15.6 pounds for one 16 oz cappuccino.
·
25 pounds for a regular pack
of M&M’s.
·
4.6 pounds for 12 oz. of orange
juice.
*It
will take two hours of running at 5mph to burn off 1 pint of Ben & Jerry’s peanut butter ice cream. Likewise, it
will take 2.3 hours of cycling to work off a 13 ounce bag of Doritos.
* August and September are considered prime mosquito months in most parts of the country and with the ever-increasing
threat of West Nile Virus, EPA recommends the use of DEET-based insect repellents, with the following precautions:
·
Apply repellents only to exposed
skin and/or clothing (as directed on the product label). Do not use under clothing.
·
Never use repellents over cuts,
wounds, or irritated skin.
·
Do not apply to eyes and mouth,
and apply sparingly around ears. When using sprays do not spray directly onto face; spray on hands first and then apply to
face.
·
Do not allow children to handle
the products, and do not apply to children's hands. When using on children, apply to your own hands and then put it on the
child.
·
Do not spray in enclosed areas.
Avoid breathing a repellent spray, and do not use it near food.
·
Use just enough repellent to
cover exposed skin and/or clothing. Heavy application and saturation is generally unnecessary for effectiveness; if biting
insects do not respond to a thin film of repellent, then apply a bit more.
·
After returning indoors, wash
treated skin with soap and water or bathe. This is particularly important when repellents are used repeatedly in a day or
on consecutive days. Also, wash treated clothing before wearing it again. If you suspect that you or your child are reacting
to an insect repellent, discontinue use, wash treated skin, and then call your local poison control center. If you go to a
doctor, take the repellent with you.
Nearly 20 percent of men and 40 percent of women of recruiting
age are too obese to even be considered by the Armed Forces—an all-time high for that age group.
According to a large-scale Japan Public Health Center-based
prospective study, researchers discovered that: men and women who drank coffee on a daily or almost daily basis were much
less likely to develop liver cancer than those who never drank coffee. The risk in the almost-never drinkers was 547 cases
per 100,000 people over a 10-year period, versus 214 cases per 100,000 daily drinkers.
|
|
July Update
Have you ever wondered who the first person was to pick up an oyster and say to himself, “I think I’m
gonna eat this thing”? Not only was he a brave soul, but that oyster may
well have helped him survive in his prehistoric world.
But this isn’t just about oysters; it's about zinc, the mineral (abundant in oysters) that may improve
endurance while also providing a beneficial effect on vision. Zinc is one of
the key tools in DNA reproduction and repair. There are also zinc-containing enzymes that are believed to regulate energy
expenditure, although the effect of dietary zinc on metabolic response during exercise has not yet been thoroughly studied.
A USDA team of researchers from North Dakota recently set out to examine what effect low
zinc intake has on cardiorespiratory function and the activity of the carbonic anhydrase enzyme during exercise. (The carbonic
anhydrase enzyme helps red blood cells deliver carbon dioxide to the lungs; a function that muscle cells require to produce
energy.)
The researchers recruited 14 men between the ages of 20 and 31. For the first phase of this crossover study,
half the group ate a low-zinc diet (about 4 mg per day) and half ate a high zinc diet (about 19 mg per day) for nine weeks.
All the men returned to normal diets for a six week washout period, and then began the second phase in which they crossed
over to either a low-zinc or a high-zinc diet for another nine weeks.
Peak work capacity of each subject was determined with a 45-minute physical test conducted during the second
and ninth weeks of each of the two study phases. Work capacity was recorded with a cycle ergometer, which measures the effectiveness
of muscles and muscle groups.
As
reported in the May 2005 issue of the American Journal of Clinical Nutrition, the authors of the study wrote: "These findings
indicate that low dietary zinc is associated with significant reductions in zinc status, including red blood cell carbonic
anhydrase activities, and impaired metabolic responses during exercise."
In
short: An inadequate intake of zinc may impair physical performance.
In
addition to improving metabolic response, research shows that zinc provides other key health benefits, such as enhancement
of the immune system, assistance in the repair of damaged tissues, and inhibition of the abnormal clotting that contributes
to cardiovascular disease.
Also noted was that a daily zinc intake of 80 mg has been shown to help improve vision, while also reducing
the risk of age-related macular degeneration (AMD). The recommendation is that anyone at high risk of developing AMD should
consider taking daily supplements in the amounts used in the study:
- Zinc
(as zinc oxide) - 80 mg
- Vitamin
C - 500 mg
- Vitamin E - 400 IU
- Beta-carotene - 15 mg
For those who do include zinc in their daily supplement intake, it's also a good idea to add a little copper
as well because zinc can create a copper deficiency. Fortunately, many multivitamins already provide a low dose of copper,
taking care of the necessary zinc/copper ratio.
Other than supplements, another way to add more zinc to your diet is to increase your intake of the food that
has the highest zinc content: oysters. But if the prospect of swallowing an oyster makes you a little queasy, you can also
get zinc from red meat, poultry, beans, nuts, whole grains and dairy products. Zinc is generally best absorbed when the diet
is rich in animal protein.
In
The News:
Many
Americans have thrown in the towel after hearing the new dietary guidelines recommending 30 to 90 minutes of moderate to vigorous
exercise a day. However, time-use researchers and exercise experts aren't accepting any excuses, declaring almost everyone
can find the time and motivation during the day to squeeze in a little physical activity. The only people who can get away
with the argument of not having enough time during the day to exercise are: The most time-crunched people aged 30 to 45, parents
of young children and people who work over 40 hours a week.
Part of the problem for the rest of the population is that out of the nearly 40 hours of estimated free time
a week in the United States, 15 to 20
of those hours are spent watching television. A professor of exercise science, who was also part of the committee responsible
for developing the new exercise guidelines, also explained that some people might feel intimidated by the recommendations,
though not everyone is required to exercise at the highest level possible.
People
simply need to determine which activity level personally applies to them and, hopefully, exercising won't seem so overwhelming.
Whether
the activity is divided up into 10- and 15-minue segments, most people benefit from at least 30 minutes of exercise, minimum,
a day to reduce the risk of heart disease, type 2 diabetes, osteoporosis and other diseases. In LEARN TO BE LEAN, I suggested
ways to add more physical activity in your daily routine:
- Dancing
- Walking
briskly
- Shoveling
snow
- Pacing
while talking on the phone
- Biking
- Golfing
- Swimming
- Shooting hoops
As
the list above shows, the guidelines don't require meeting the time recommendations through structured exercise alone. Half
the time can be spent on a structured activity, while the other half can be accumulating from using the stairs or walking
around whenever possible (at work, the mall, home, etc.). But for people exercising 30 minutes and still experiencing weight
gain, increasing the time to 60 minutes is required. Additionally, those who have lost a significant amount of weight and
are striving to keep it off might need as much as 90 minutes of exercise a day.
Most
people can reach the recommended exercise goals by simply making it part of their daily routine. The key is to make exercise
a habit and figure out what time of the day works best, such as:
- Before going to work
- During lunch hour
- Right after work
- In the evening with a friend
USA Today January 19, 2005
In a related item in a recent edition of FORBES, the boom in research regarding the benefits of exercise has
unveiled yet another positive outcome: regular exercise can help prevent sudden cardiac arrest, particularly if it's kept
up over an extended period of time.
According to a study, women who exercised less than two hours a week, if at all, faced an overall six-fold
increase in the risk of sudden cardiac death during a rare workout session, and for up to an hour afterward. However, women
who exercised anywhere from four to seven hours a week cut their chances of a sudden cardiac episode by half.
What is sudden cardiac death, exactly? For starters, it's not a heart attack. During a sudden cardiac episode,
the heart just stops. And while this is linked to irregular heartbeat, doctors often don't know the true underlying cause.
The Exercise Effect
Researchers gathered data from nearly 70,000 women without any history of heart disease or stroke at the start
of a study that spanned 18 years (from 1986-2004). In the years between, 140 women in the study died from sudden cardiac death.
Why?
- Sedentary women were nearly 21 times more susceptible to sudden cardiac death.
- Women who exercised more than two hours a week drastically reduced their odds to about three times less risk.
-
- The odds of sudden cardiac death dropped anywhere from 10 percent (two to four hours a week) to 56 percent (four to
seven hours) to 69 percent (more than seven hours), as women devoted more time to exercise.
- The threshold for heart-healthy benefits of exercise gained momentum when women exercised more than four hours a week;
risks for sudden cardiac death began to noticeably decline.
An expert warning: While moderate to vigorous exercise provides health benefits, those
who haven't been regularly active should start off slowly, and for most, it's a good idea to check with a physician before
staring a regular program.
Did You Know…
*Almost a quarter of 15,000
patients surveyed reported heartburn problems while sleeping; and those who drank one or more carbonated soft drinks a day
increased their risk of developing heartburn at night by almost a third, compared to patients who stayed away from them.
*A report last month from Diabetes UK estimated that people with a body mass index (BMI) over
30 are 10 times more likely to develop type 2 diabetes compared to people in the "normal" BMI weight range. (Normal BMI is
18.5 to 24.9. Overweight: 25.0 to 29.9. A BMI of 30 or more is considered obese.) The report also found that the risk of developing
diabetes is 80 times higher for people who maintain a BMI over 30 for a decade or more.
*In a related story, a study from Maastricht
University in the Netherlands examined nine years of medical records for more than 120,000 older adults and found the risk
of renal cell carcinoma (a type of kidney cancer) increased by seven percent for each BMI point above normal. Doing the math:
Someone who barely qualifies as obese at 30 BMI would have a 30 percent greater risk of this particular cancer.
*An apple a day may not keep the doctor away,
but it will deliver plenty of antioxidant-rich polyphenols that help prevent and fight chronic diseases. Red Delicious, Northern Spy and Ida Red apples have the highest levels of polyphenol activity.
*Although it doesn’t appear that obesity
causes cancer, recent studies have found evidence that diet and exercise can reduce the risk of certain cancers by as much
as 40%.
*Sleep-deprived subjects in
a recent study seemed to eat more sweet and starchy foods, rather than vegetables and dairy products. This is because losing
sleep has been shown to raise levels of two hormones linked with appetite and eating behavior. More specifically, leptin,
a hormone that tells the brain there is no need for more food, and ghrelin, a hormone that triggers hunger.
*Studies have found that folate,
the B vitamin associated with preventing birth defects may also reduce the risk of hypertension, especially in woman. Folate
is found in green, leafy vegetables, legumes, asparagus, broccoli and avocados.
*To view a complete list of
cancer-causing agents identified by the Department of Health and Human Services, go to: http://ntp.niehs.nih.gov/
*Although statistics generally support
the theory that married men are usually happier, researchers are concerned about the higher overweight rate among married
men. A recent study found that 70.6% of husbands were overweight versus 65.1% of all men. At the very least, men should take
it upon themselves to lose even 10 pounds. Although not a lot, 10 pounds can reduce the risk for chronic disease and contribute
significantly to good health.
*A RAC (a UK safe driving group) study also found that certain aromas
- such as peppermint, coffee, lemon and cinnamon - improved drivers' temperaments and sharpened concentration.
May Update
Dear Readers,
By now most of us have forgotten the great “Flu Vaccine Shortage of 2004” and the resulting panic. Things
are quiet now but you can bet that come next fall, the public health officials are going to try and scare us all into another
shot.
I’ve mentioned many times that I haven’t had a flu shot in years. Neither has Nan or her son Evan. We try
to keep our immune systems revved up with plenty of exercise, vitamin C and a healthy diet.
However, occasionally, no matter how healthy you are, the flu bug will get you. Evan came down with a bad case a month
ago which gave us a chance to try the remedies I’ve been recommending all these years.
We kept him hydrated with Gatorade and didn’t try to lower his fever as long as it stayed below 102 degrees. But
the real star of our treatment regimen was OSCILLOCOCCINUM (o-sill-o-cox-see-num) the over-the-counter homeopathic medicine
available in health food stores, groceries and pharmacies. Evan took the recommended 3 doses per day and his flu was absolutely
gone in 48 hours. I don’t think he would have gotten better any faster with a prescription medication nor would having
a flu shot give him a statistical edge.
In fact, according to Julian Whitaker, MD, “Looking at death rates among people aged 65 and older from flu, pneumonia,
and other causes during the 33 consecutive winters from 1968 through 2001, researchers from the National Institute of Allergy
and Infectious Diseases concluded that the lifesaving value of flu shots is virtually zero. (even though) Conventional wisdom
has it that they cut mortality risk in this age group by 50%.”
Remember these statistics next fall when public health officials try to scare you with another vaccine shortage. Instead,
maintain a healthy immune system by eating right and exercising; take vitamin C and keep some oscillococcinum in the medicine
cabinet.
~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~ INSECT BITE REMEDIES
Spring is here again, and so are the insects, especially the biting kind. Restock your medicine cabinet early with natural
remedies before the season gets into full swing. Here are a few of my favorites
· After Bite, available in most health-food stores. It is extremely effective
in soothing the intense itching caused by mosquito bites. Itch control is vitally important, because scratching open wounds
can create potentially problematic secondary infections. Just be sure to store After Bite in a safe place away from kids,
because its main ingredient is lye (sodium hydroxide ). If applying to children, watch them for five minutes or so to be sure
they don't touch their eyes or ingest it. By that time the solution should be absorbed.
Or you can go with a combination one-two punch with the following herbs:
· Goldenseal, an antimicrobial herb, helps control secondary infection
and purifies tissue. Apply topically to the bite. Make a paste of the root powder and cover with a hot, moist compress.
· Comfrey, another herb, helps to remove the puffy, stiff swelling of
a bite. Apply topically using the same technique as with goldenseal.
For maximum effectiveness, apply goldenseal first, then comfrey. If inconvenient, the two may be combined into a single
paste.
· Aloe vera has long been a staple in bug-bite treatment. But don't buy
your aloe vera in the health-food store or supermarket. Use only fresh aloe vera directly from the plant, since much of aloe
vera's power is lost one hour after it is extracted from the leaf. You can buy aloe vera plants at your local nursery. Break
off a leaf and squeeze out the gel onto the bite.
· For relieving the itch and pain of multiple bites over a broad area
of the body, use witch hazel. Or, take a bar of Aveeno (oatmeal) soap, put it in your hand with a little water and make a
stiff foam, then "paint" this over the bite area. It will dry to a dust. Aveeno draws out the poisons and toxins from the
skin. Or, take a warm bath in two cups of Aveeno oatmeal bath powder and two cups of Epsom salts. (Note: Aveeno is great
for poison ivy as well).
· Or you can use the old Kaufman family remedy for mosquito bites consisting
of a slice of raw onion placed (for half an hour or so) on the bite. I’ve never seen it to fail.
· • Rubbing a dampened bar of soap on a fresh mosquito bite will
usually take away the itch.
~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~
Grandma's Apron
The principle use of Grandma's apron was to protect the dress underneath, but along with that, it served as a holder
for removing hot pans from the oven. It was wonderful for drying children's tears, and on occasion was even used for cleaning
out dirty ears. From the chicken-coop the apron was used for carrying eggs, fussy chicks, and sometimes half-hatched eggs
to be finished in the warming oven. When company came those aprons were ideal hiding places for shy kids. And when the weather
was cold, grandma wrapped it around her arms. Those big old aprons wiped many a perspiring brow, bent over the hot wood stove.
Chips and kindling wood were brought into the kitchen in that apron. From the garden, it carried all sorts of vegetables.
After the peas had been shelled it carried out the hulls. In the fall the apron was used to bring in apples that had fallen
from the trees. When unexpected company drove up the road, it was surprising how much furniture that old apron could dust
in a matter of seconds. When dinner was ready, Grandma walked out onto the porch, waved her apron, and the men knew it was
time to come in from the fields to dinner. It will be a long time before someone invents something that will replace that
"old-time apron" that served so many purposes. REMEMBER THIS: "Grandma used to set her hot baked apple pies on the window
sill to cool. Her granddaughter's set theirs on the window sill to thaw. (Courtesy my old buddy, Floyd)
IN THE NEWS:
We all know the old adage about carrots being good for our eyes, but it's being replaced with the new advertising rage
on how tomatoes also benefit our eye health. The fact is we need both in an eye-healthy diet rich in colorful fruits and vegetables.
The deep, rich colors of carrots, tomatoes, spinach, red and yellow bell peppers (et cetera) signal the presence of beta-carotene,
lutein, and other mixed carotenoids—powerful antioxidants whose pigments collect on the surface of the macula lutea
to help fortify and protect it.
Research also shows that egg yolks significantly increase bloodstream levels of both lutein and zeaxanthin—another
carotenoid that's been shown to help filter out ultraviolet rays and promote macular density.
Dark berries are also beneficial because of their bioflavonoids. In fact, you may have heard that RAF fighter pilots
ate bilberry jam during World War II to improve their night vision. The effect was due to a bioflavonoid in bilberries (a
specific type of wild blueberry found in Europe) that helps protect blood vessels in the eye.
To maximize your intake of carotenoids and bioflavonoids, you should be sure to eat five to nine servings of fresh, colorful,
and organic fruits and vegetables a day. Of course, a good multi-nutrient is also an important complement to your eye-healthy
diet as long as it provides adequate daily amounts of lutein and beta-carotene.
~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~
Did You Know….
Although yoga is great for improving flexibility and muscular fitness, it is not a substitute for aerobic exercise. Walking
at a moderate 3.5 MPH confers twice the cardiovascular benefits of one yoga session.
According to a University of Arkansas
study, people eating out in restaurants underestimate the calorie count of their meals by 600.
More than 28% of US adults
are currently controlling their carbohydrate intake. However, 50% of people who’ve tried low-carb plans have already
given up.
Prostrate cancer rates are higher among men in higher latitudes, who get less natural sunlight exposure, and
among black men whose higher amounts of melanin in the skin block the sun’s ultraviolet rays.
Pomegranate juice
has been shown to lower blood pressure, reduce the thickness of the carotid arteries and decrease the risk of heart disease.
There are more drug reps in this country than there are family medicine practitioners.
A recent British study concluded
that surgery was no more effective than a 3-week rehab program for chronic low back pain.
April Update
Dear Readers,
It’s always interesting to me how our viewpoints change from generation to generation, especially when it comes
to health. For instance, how about our relationship with the sun.
In the ‘Old Days’ people worked outdoors year around for many hours a day and never gave it much thought.
Today, the fear of skin cancer prevents us from going outside without first covering all exposed skin with either sunblock
or clothing…or both. Unfortunately, according to some modern research, that might be one of the worst things we can
do for our health. Vitamin D deficiency is a major problem in the United States but many Americans are not aware that they
may be lacking this important nutrient. There is a large and growing list of diseases related to vitamin D deficiency. The
role of vitamin D is well known in the prevention of bone diseases such as rickets, osteopenia, osteoporosis and osteomalacia
by helping with calcium metabolism. In fact, a recent trial of nearly 1,000 subjects over the age of 80, low levels of vitamin
D was shown to be a reliable predictor of falls due to muscle weakness and poor bone metabolism. Muscle pain and weakness
is another. There are about 16 types of cancers (including skin cancer) for which vitamin D is a risk reduction factor. Other
diseases include multiple sclerosis, type 1 diabetes mellitus, rheumatoid arthritis and heart disease.
Researchers have also found that that UV exposure leads to the release of chemicals in the brain called endorphins, which
are linked to both pain relief
and euphoric feelings. They believe that increased vitamin D production can actually accelerate fat loss and lower blood
pressure.
Another study set out to discover if high exposure to sunlight would increase one’s risk of the blood cancer non-Hodgkin’s
lymphoma (NHL). They were surprised to find that a person’s risk of developing NHL actually decreased with high exposure
(but increased with sunburn) to the sun.
These findings were arrived at through a study involving over 704 patients with NHL and 694 randomly selected matched
controls -- subjects ranged in age from 20 to 74.
This study proved that the risk of NHL decreased as hours spent in the sun increased. Furthermore, the odds of having
NHL decreased by 35 percent in those with the highest exposures, compared to those with the lowest.
Based on these findings, it was suggested that an increased production of vitamin D (due to more sun exposure) offers
a greater protection against NHL and additional cancers.
While most people are deficient in vitamin D, there is a minority who show excessive levels of the vitamin, and this
can also be a health risk.
It is best to be tested by a nutritionally-oriented physician, and while there are two tests -- 1,25(OH)D and 25(OH)D
-- request the 25(OH)D, as it is the better marker of overall vitamin D status.
Sure, you can supplement vitamin D but the absolute best supplement is good old sunlight. Try to get at least 20 minutes
of exposure on your skin per day (without the sunblock!), more if you live in northern climates.
~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~
Here’s another interesting sunlight connection courtesy of the BBC News:
Sleep Deprived Baby? Try Sunlight For many parents, getting their baby to sleep at night can become a daunting task.
Often times it seems that nothing will help; however, researchers may have discovered a natural remedy: Sunlight.
According to a study, babies exposed to twice as much light during the day (between noon and 4 pm) became better sleepers
at night. The study consisted of 55 babies who were monitored for three successive days at the age intervals of:
Six weeks old
Nine weeks old
12 weeks old
Throughout the study, a light monitor was attached to each of the
babies' cribs. Parents were advised to go about their usual routines, as well as keep a diary of their baby's sleep and crying
patterns. One theory explained the connection between light exposure and sleeping by stating that higher light levels encourage
early development of the biological clock. This natural body clock regulates a wide range of bodily functions, such as the
secretion of melatonin. Melatonin not only promotes sleep, but also plays an important role in well-balanced sleeping patterns.
Based on their findings, researchers concluded that healthy doses of daylight encourage babies to sleep at night. Thus,
parents are advised to take their babies out in sunlight.
~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~
IN THE NEWS:
Remember this news item about the half-ton man from last year’s Newsletter?
Well, he was finally sent home after shedding an incredible 450 pounds!
January 5, 2005:
After undergoing gastric-bypass surgery and losing more than 450 pounds, former half-ton man Patrick Deuel (42) is scheduled
to return home from the hospital. However, 420 of those dropped pounds were a direct result of a structured exercise program
and a 1,200 calorie-a-day diet -- not the stomach-stapling obesity procedure.
In June 2004, when Deuel checked into the hospital weighing 1,072 pounds, he was dying of heart failure. His doctor recommended
gastric-bypass surgery but was afraid Deuel was not healthy enough to survive it. That's when the hospital staff developed
an exercise, low-cal program for Deuel to follow that would not only help him lose weight but would also control his health
problems, such as diabetes.
After losing a considerable amount of weight and becoming healthy enough to make it through the operation, Deuel opted
to go under the knife. He has lost only 41 pounds since the surgery.
Today Deuel weighs 610 pounds and hopes to trim down to 240. With health aides at his home and a doctor checking up on
him regularly, Deuel is not concerned about falling back into his former lifestyle of overeating. He said, "I've learned a
lot while I've been here [at the hospital]. I'll just keep doing what I've been doing, and I think things will be fine."
~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~
*Research has shown flavonol-related health benefits associated with eating dark chocolate in moderation. You can also
enjoy the same benefits chocolate provides by consuming fruits like apples and grapes and most vegetables, including broccoli,
greens and onions. Blueberries are the top-rated food by the USDA as far as antioxidant capacity is concerned. They have other
chemicals like anthocyanins that are even more powerful than the polyphenols in cocoa in protecting against free-radical damage.
*Researcher, Dr. Allan Spreen has used acidophilus supplements to stop GERD pain almost immediately. Dr. Spreen recommends
the powder form of acidophilus (found in any health food store), and adds this note on the best way to take it: "Open the
capsule and let the saliva carry it down the throat to the stomach. Dose is no problem, as the supplement represents a sample
of the billions of 'good guy' bacteria that you want in the GI (gastrointestinal) tract (and in which most people are woefully
deficient). Look for caps measuring at least 1 billion (with a 'B') cfu (colony forming units)."
*Americans' life expectancy already falls more than 20 years behind other developed countries; and with U.S. obesity
rates on a steady incline, the years may be further trailing. Based on researchers' calculations, by the middle of this century
the increased risk of diabetes, heart disease and cancer (faced by today's obese youth in particular) could lower the average
life expectancy of 77.6 years by as much as five years. That's certainly a far cry from the 2002 Social Security Administration
forecast that projected the maximum human life span to reach 100 in roughly six decades. Even more disheartening: The dramatic
increase in childhood obesity may have erased anywhere from four to nine months off children's lives already, according to
researchers.
*Recent findings indicated women who drank one or more alcoholic drinks a day tended to perform better on tests of cognitive
function (focusing on memory, language, concentration and abstract learning) than women who reported drinking less
*Losing sleep can make you fat by raising levels of two hormones linked with appetite and eating behavior. More specifically,
lack of sleep reduces leptin, a hormone that tells the brain there is no need for more food, and increases ghrelin, a hormone
that triggers hunger.
*A recent study found that people receiving acupuncture and anti-inflammatory drugs had a significantly greater reduction
in osteoarthritis knee pain and stiffness than those solely using drugs.
~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~
Thanks for reading,
Don
All content Copyright (C) 2005 Don Kaufman
You have my permission to email this, print it or pass it along free to anyone as long as you make no editorial changes
or edits to its contents.
Learn to be Lean is a trademark of Don Kaufman and Nan Belknap
March Update
It's no secret that Americans suffer from a wide array of health problems. In fact, I challenge you to think of anyone
over the age of 30 or 40, who does NOT suffer from one of the "common" diseases, you'll see mentioned below. It’s amazing
to me that a person free from disease and health problems at any age is becoming the exception rather than the norm. Sadly,
these "common" diseases have become a way of life for most people. Fortunately, for each of these common ailments, there is
a very real, very attainable alternative that can help. You don't have to accept these conditions as a way of life or resign
yourself to a lifetime of potentially dangerous prescription medications. All you need to do is put out a little effort and
change a few old habits.
High Cholesterol:
Number of Americans with high cholesterol: 37 million.
Cholesterol is an extremely important nutrient that your body needs to survive -- in fact it is a structural precursor
of the membrane around each of your 10 trillion cells. It is also the major precursor molecule for every major steroid hormone.
Your body converts cholesterol into pregnenolone, and from there into important hormones like estrogen, progesterone, cortisol,
testosterone and DHEA. There are two types of cholesterol, high-density lipoprotein (HDL), which is known as "good" cholesterol,
and low-density lipoprotein (LDL), or "bad" cholesterol. HDL is so important to your body that it actually protects against
atherosclerosis (hardening of the arteries). This is why total cholesterol levels are not typically very helpful in predicting
heart disease. Instead, it is the proportion of HDL to total cholesterol ratio that is so important.
The popular cholesterol lowering drug Lipitor (Pfizer) not only has an annual cost per patient of $1,100, but it comes
with potential side effects such as muscle weakness, severe muscle breakdown (rare) and kidney failure and liver damage.
Safe and Healthy Alternatives:
Exercise Can Increase Your HDL.
Lower Your Insulin Levels by eliminating grains (especially cereal grains and starches)
from your diet. Low-Grain and Low-Carbohydrate Diets treat nearly ALL chronic Illness
Hypertension (High Blood Pressure):
Even though 50 million Americans have high blood pressure, most are unaware that insulin, the hormone secreted by your
pancreas to normalize your blood sugar levels after you eat a sugary snack, plays a large role in high blood pressure. Elevated
insulin levels cause blood pressure to rise, so if you eat sugars and grains that break down into sugar, such as bread, pasta,
rice, potatoes, beans, cookies, cakes, cereals, oatmeal, toast and rice, your body will be releasing insulin to balance out
your blood sugar and blood pressure will therefore increase. Insulin is not the only factor, however. Emotional stress also
plays a major role. High blood pressure is a serious issue that can kill or permanently impair you, and it should not be ignored,
but it is important to remember that high blood pressure normally kills you slowly over time (giving you time to address the
problem without taking high-priced drugs). Please note that if your systolic blood pressure is over 160-180 there is a danger
that you could have a stroke, so you need to be careful about stopping your blood pressure medications without monitoring
your blood pressure carefully.
Popular Hypertension Drug: Norvasc (Pfizer) 2003 U.S. Sales: $1.9 billion Annual cast per patient: $500
Potential side effects:
Edema (a swelling in the arms or legs that can cause heart problems)
Dizziness
Flushing
Palpitations
Safe and Healthy Alternatives:
Sunlight Can Lower Your Blood Pressure - Did you know that regular sun exposure could help your blood pressure levels
to go down significantly?
Exercise Will Lower Your Blood Pressure - engaging in regular exercise such as walking, cycling,
jogging or swimming can help lower your blood pressure -- and your subsequent risk of heart attack and stroke.
Stop Eating
Grains and Sugars - for some this may sound like heresy, but even whole unprocessed sprouted grain bread can break down to
sugar and raise your insulin levels. Sugar and all sweets are even worse. Elevated insulin levels can increase your blood
pressure, so it's best to avoid grains and sugars until you normalize your weight and blood pressure.
Have Better Tools
to Handle Stress - It is possible to have hypertension even with a perfect diet and exercise program if you do not have an
effective method to address the inevitable stressors in your life.
Back Pain:
Chronic back pain affects some 80 percent of Americans at some point during their lives. Causes of the pain are varied
and include physical impairments or injuries, psychological factors and an inability to recover (due to other illness, lifestyle
or emotional factors).
Because we depend on our muscles, especially those in our backs, for our very survival, chronic pain that results in
an inability to move freely is debilitating, causing emotional, financial and psychological strain on those afflicted. Chronic
pain symptoms vary almost as much as the causes, and can be dull, aching, burning or sharp, broad or centered in one place.
It can come on gradually or appear suddenly with little warning and accompanied by muscle spasms and stiffness.
Popular Pain Drug: Oxycontin (Purdue Pharma)
2003 U.S. Sales: $1.6 billion
Annual cost per patient: $1,300
Potential side effects:
Nausea
Constipation
Safe and Healthy Alternatives:
See an experienced acupuncturist to relieve the pain while you work to strengthen both the abdominal and lumbar muscles.
Work the abs with crunches (exercises are explained in LEARN TO BE LEAN). The lower back can be targeted on a Roman Chair
stand available at most gyms. Other helpful exercises can be found in Pete Egoscue’s great book, PAIN FREE. However,
the best available tool to strengthen the lower back is the MED-X computerized back machine available at some gyms that feature
physical therapy and at AMERICA’S BACK locations at selected Wal-Marts, nationwide.
IN THE NEWS:
Fish, the nearly perfect health food, is unsafe for most to eat regularly. According to a report, nine U.S. chlorine
factories are among the nation's largest sources of mercury, one of the most hazardous and ubiquitous contaminants. Emissions
from these chlorine factories and power plants travel thousands of miles in the air and drop into oceans and lakes, building
up in the tissues of animals, such as seafood products and people. Most chlorine is produced using mercury-free technologies;
however, the nine factories discussed in the report use a process that pumps saltwater solution through a vat of mercury to
set off a chemical reaction. These factories could be polluting as much, if not more, mercury than the power companies are.
In fact, in 2002, chlorine factories each reported emitting an average of 1,097 pounds of mercury into the air, five times
more than the average power plant. According to recent studies, the following species of seafood should not be eaten by anyone,
particularly by pregnant women, nursing women, and women considering pregnancy:
Tuna steaks
Sea bass
Oysters (Gulf of Mexico)
Marlin
Halibut
Pike
Walleye
White croaker
In
addition, people at risk should only consume 1 meal per month of the following:
Canned tuna
Mahi mahi
Blue mussels
Eastern oyster
Cod
Pollock
Salmon from the Great Lakes
Blue
crab from the Gulf of Mexico
Channel catfish (wild)
Lake Whitefish
The following species are considered safe (eat
2-3 times per week):
Trout (farmed)
Catfish (farmed)
Shrimp
Fish Sticks
Flounder (summer)
Salmon (wild Pacific)
Croaker
Blue crab (mid Atlantic)
Summer Flounder
Wild Pacific Salmon
Croaker
Sardines
Haddock
Tilapia
Haddock
If you are still worried about safety of the recommended fish, increase your intake of omega-3 oils with fish-oil
supplements, walnuts, flaxseed, spinach, kale and broccoli.
For more information, go to:
Did You Know:
Considered the “most dangerous day of the week,” more heart attacks and strokes happen on Monday than any
other. Also, according to a British researcher’s mathematical calculations -- based on foul weather, debt, fading Christmas
memories, failed resolutions and a lack of motivation – estimated the worst day of the year to be Jan. 24. Thought you
might enjoy it knowing we have already passed that dreadful date. Airline fuel costs have increased by almost 300 million
in the last few years because of the increased weight of the average passenger. Use raw honey to help heal minor wounds
and burns. Applied topically, honey’s combination of sugar and antibacterial components is a powerful germ-fighter.
Its thickness also creates a protective barrier over the wound and antioxidants stop inflammation. American Diabetes Alert
Day: March 22. Free online diabetes screening test: www.defeatdiabetes.org/screeningtesthtm An apple before each meal can promote weight loss. Before you sign up for an expensive gym membership, consider this:
it may be cheaper to pay for a day pass, by the week or a punch pass. Aerobic exercise burns calories while doing it.
Resistance training builds muscle tissue and revs up your metabolism to burn calories 24/7. A recent report that compared
nutrient values of 43 different fruits and vegetables from the 1950s with their contemporaries found deficiencies in today’s
produce in six out of 13 nutrients: protein, calcium, phosphorus, iron, riboflavin (vitamin B2), and vitamin C. Ounce
for ounce, avocados are a superior source for many nutrients including glutathione, a potent antioxidant, and lutein, a protector
of eye health. Slice a medium avocado into your salad and you’ll get: 20% of the Daily Value of Vitamin E, Vitamin
C, Riboflavin, Vitamin B6, and Pantothenic Acid : 40% Daily Value of Folate, 10% Daily Value of Magnesium ,60% Daily Value
of Fiber. 5 million people will die this year of smoking-related illness. The FDA Safety Expert who blew the whistle
on Vioxx, warned that there are other drugs on the market that are just as dangerous. In particular, he pointed to four more
potential problem drugs that are "on deck" for a public hanging: Accutane (isotretinoin), an acne treatment (Roche Pharmaceuticals)
Crestor (rosuvastatin), a cholesterol-fighting statin drug (AstraZeneca) Meridia (sibutramine), a weight-loss drug
(Abbott Laboratories) Serevent (salmeterol xinafoate), an asthma drug (GlaxoSmithKline) February Update I
Polymeal, a Tasty way to avoid Heart Disease
Researchers at the University of Rotterdam reported in a 2003 issue of the British Medical Journal about the potential
heath benefits of a ‘polypill’ (poly: meaning many). The pill, combining aspirin and folic acid together with
cholesterol and blood pressure lowering drugs could reduce the risk of heart disease by more than 80%. However, a study conducted
the following year by the same researchers concluded that a ‘polymeal’ would achieve the same results without
the potential risk of side effects.
According to Dr. Oscar H. Franco, head of the research team, “The Polymeal promises to be an effective, non-pharmacological,
safe and tasty alternative (to the Polypill) for reducing cardiovascular morbidity and increasing life expectancy in the general
public.”
Dr. Franco’s team searched medical literature for foods that were proven to lower the risk of heart disease. They
found that a regular diet of wine, fish, dark chocolate, fruits, vegetables, garlic and almonds could extend the life expectancy
of men by 6.6 years and women by 4.8 years. In addition, an exercise program would not only add to the estimated life expectancy
but would increase the quality of life as well.
The polymeal suggested by Dr. Franco’s research consists of drinking 150 ml (about 5 ounces) of wine per day which
cuts the risk of heart disease by 32%, while 114 g (about 4 ounces) of fish consumed four times per week reduces it by 14%
(a word of caution: many species of fish are contaminated with mercury and PCBs and unfit for consumption. See the Upcoming
March Learn to be Lean newsletter for a list of fish safe for consumption). A daily intake of 100 g (about 3.5 ounces) of
dark chocolate reduces it by 14% and 400 g (about 14 ounces) of fruits and vegetables lowers blood pressure. A clove or two
of fresh garlic and 68 g (about 2.5 ounces) of almonds both lower cholesterol levels.
According to Dr. Franco, “Whether increasing the amount of each ingredient would increase the effect of the Polymeal
is uncertain. On the other hand, decreasing the quantities could be expected to reduce the effects of the polymeal.”
In addition, Dr. Franco writes: “No additional adverse effects should be expected from the ingredients of the Polymeal
(in the quantities recommended here) except in people who are allergic to the components. Another advantage of the Polymeal
is that its ingredients can be taken combined as a meal or individually at different times of the day.”
All in all, the polymeal concept is very appealing because the ingredients are pleasing to most tastes and can be combined
into delicious meals. In fact, I’ll wager that Polymeal cookbooks will be all the rage in a very short time. But
this is such a simple regimen that anyone should be able to prepare tasty meals even if they aren’t an experienced cook.
Also, when buying fruits and vegetables, chose those that are low on the glycemic index, such as:
Sweet potatoes
Grapes
Pears
Beans
Apples
Green Vegetables
Peas
Strawberries
Cherries
Grapefruit
Peaches
Lentils
Plums
Soy
Beans
February Update
Dear Readers,
Ah, the circle of life, ain’t it amazing? Chet, Mom Stacey and Dad Nathan are all doing well.
Now on to the news:
Here's a perfect example of why you just can't always trust what you see on television. Not that TV news broadcasts are
all bogus, they just don’t have the time to give you the full story. Here’s a perfect example: Last week, at the
end of a local broadcast here in Denver, the anchorman finished up the news with this health item that lasted all of five
or six seconds: "A new study reports that eating red meat causes colorectal cancer.” With that, he signed off, and...
Wait a second. Did I hear that right? Red meat what? CAUSES cancer? Yep, that's what passes for "information" if you get your
news from television. Of course, there's a lot more to the red meat study than this news-reader "reported." Starting with
the fact that if you enjoy a bowl of BEEF chili tonight, it will NOT give you cancer.
In a nutshell, here are the highlights from the red meat study that appeared in the Journal of the American Medical Association:
American Cancer Society (ACS) researchers collected ten years of dietary and medical data from nearly 150,000 subjects over
the age of 50. The data was analyzed to assess a relationship between meat intake and colorectal cancer. A possible link between
the two has been indicated in some studies but inconclusive in others. The ACS team reported the following results:
Those who consumed the largest amount of meat over ten years had a 30 percent higher risk of colon cancer compared to
subjects who reported eating the least amount of meat
Those who consumed the largest amount of PROCESSED meat had a 50
percent higher risk of colon cancer
Colorectal cancer risk from eating red or processed meat on a regular basis (three
ounces per day) is lower than the risk associated with obesity and physical inactivity
Long-term consumption of poultry
and fish was associated with a slightly lower risk of colorectal cancer
In spite of "the other white meat" advertisements
from the National Pork Board, the ACS researchers included pork, along with beef and lamb, as red meat. Processed meat included
bacon, cold cuts, hot dogs, sausage and ham.
Now... let's go back to our newsman’s ‘sound bite’ coverage of the study: "Eating red meat causes colorectal
cancer.”
Okay, what's wrong with this picture? First of all – and most obvious – eating red meat does not "cause"
colorectal cancer. Not even close. According to one of the researchers, a person who eats red meat a couple of times each
week would qualify for the lowest consumption group for this study, putting them at very low risk. So if the anchor guy had
just added the words "everyday for ten years" between the words "red meat" and "causes," he would have been a little closer
to the truth.
Secondly, would turkey chili be any better for you? Do you know what goes into ground turkey meat? Unless a package of
ground turkey stipulates exactly what parts of the bird have been used, you can assume that the "meat" consists of just about
every part of the turkey except the beak. I think we can safely say that this would qualify as "processed" meat. That’s
why in LEARN TO BE LEAN I recommended grinding your own meats from whole cuts so you always know what you’re getting.
And finally, what is it about meat that might cause colorectal cancer? Researchers speculate that fat may be to blame,
or the iron content, or the nitrates used as preservatives, or the way meat is cooked.
Or it might be the hormones. According to the Organic Consumers Association, about two thirds of the cattle produced
in the U.S. are treated with several growth hormones allowed by the USDA and the FDA. One of these hormones – 17 beta-estradiol
(a synthetic version of the female hormone progesterone) – has been proven to be carcinogenic. In fact, the European
Union has banned the importation of any cattle treated with 17 beta- estradiol.
Curry Ingredient Helps Treat Alzheimer's
Medical News Today December 29, 2004
Alzheimer's disease is a irreversible, progressive brain disorder that occurs gradually over time and results in memory
loss, unusual behavior, personality changes and a decline in cognitive abilities It affects more than 4 million Americans
and many millions across the globe. However, the prevalence of Alzheimer's disease among adults ages 70 to 79 in India is
more than four times less than the rate in the United States. Why such a significant difference? Some researchers believe
the answer for this drastic disparity in Alzheimer's patients found in India is a direct result of curcumin, a yellow pigment
found in curry spice blocks used as a food dye and preservative.
Curcumin has been part of Indian traditional medicine for thousands of years, used as a safe anti-inflammatory agent
for a variety of aliments. According to a study involving genetically engineered mice, it was suggested that curcumin could
inhibit the accumulation of destructive beta amyloids--a component of the neurofibrillary tangles and plaques attributed to
Alzheimer's disease--in the brains of Alzheimer's patients, as well as break up existing plaques. Based on findings, researchers
determined: curcumin is more effective in inhibiting the formation of the protein fragments than many other potential Alzheimer's
treatments. The low molecular weight and polar structure of curcumin allows it to penetrate the blood-brain barrier effectively
and bind to beta amyloid. Alzheimer's symptoms caused by inflammation and oxidation are eased by curcumin's powerful antioxidant
and anti-inflammatory properties.
Alzheimer's, the most common form of dementia, is one of the most costly disorders among the elderly. The number of diagnosed
patients is staggering: Over 4 million people are affected by Alzheimer's, a number estimated to increase to 7.7 million by
2030!Experts are calling the great increase in Alzheimer's cases a” looming public health disaster" that could potentially
turn into an unmanageable health care crisis.
Aside from the great emotional and physical toll the disease can take, an Alzheimer's epidemic will have devastating
consequences for the health care economy. Already, United States businesses spend $61 billion on Alzheimer's each year for
medical expenses and loss of productivity, and economic studies estimate that Medicare spending on Alzheimer's will rise 54
percent to $49.3 billion, and Medicaid costs will rise 80 percent to $33 billion by 2010. What's important to understand,
though, is that Alzheimer's disease is not a normal part of aging, and there are ways to reduce your chances of getting this
detrimental disorder. All you need to do is stay healthy. Here are a few inexpensive, natural steps I recommend taking in
order to reduce your risk of Alzheimer's:
Avoid sugar
Eat plenty of high-quality omega-3 fish oil or flax oil (flax oil offers several benefits over fish oil
because of its high omega-3 content)
Avoid most fish because of mercury contamination.
Avoid aluminum, such as in
antiperspirants, cookware, baking powder, etc.
Exercise for three to five hours per week
Eat plenty of vegetables
Avoid flu vaccinations
HEALTH FOODS TO AVOID
The following foods are widely known as generally "healthy" foods, but as you’ll soon read, you’re much better
off without them.
Wheat Bread
Since 1990, the U.S. Dietary Guidelines have recommended that Americans eat six to 11 servings of bread and other grain
foods every day, and many consumers dutifully purchase wheat bread as opposed to white bread because they believe it is more
nutritious.
The American Academy of Pediatrics even says that 'whole-wheat bread offers a nutritional advantage over white bread.'
While this may be true to some extent, wheat bread should not be considered a healthy or necessary part of the diet. Wheat
is often contaminated with mycotoxins and no matter what the form, wheat, whole wheat, cracked wheat, sprouted wheat; they
are all capable of causing the same problems including:
Celiac disease
Rheumatoid arthritis
Miscarriages
Headaches
Infertility
Developmental Delay in Children
Irritable Bowel Syndrome
Intolerance to wheat is far more common than doctors typically recognize. As a diabetic, I learned early on that wheat,
and all other grains, rapidly convert to sugar, resulting in hyperinsulinemia, the major cause of accelerate aging and chronic
illness such as diabetes and heart disease.
Vegetable Oil
Polyunsaturated oils, which include vegetable oils high in omega-6 fats like corn, soy, safflower and canola, are the
worst oils you can eat. Experts looking at the dietary ratio of omega-6 to omega-3 fatty acids, which are the healthy fats
found in fish oil, flax oil and cod liver oil , suggest that in early human history the ratio was about 1:1. Currently most
Americans eat a dietary ratio that falls between 20:1 and
50:1. The optimal ratio is most likely closer to the original ratio of 1:1. For most of us this means greatly reducing
the omega-6 fatty acids we consume and increasing the amount of omega-3 fatty acids. Further, polyunsaturated oils are the
worst oils to cook with because they tend to become easily oxidized or rancid when exposed to heat from cooking. This results
in the formation of trans fat and damaging free radicals.
Pasteurized Dairy
Despite the widespread notion that milk is healthy, drinking pasteurized milk is frequently associated with a worsening
of health. The pasteurization process creates many problems in milk. As Sally Fallon of the Weston Price Foundation states:
“Pasteurization destroys enzymes, diminishes vitamin content, denatures fragile milk proteins, destroys vitamin
B12 and vitamin B6, kills beneficial bacteria, promotes pathogens and is associated with allergies, increased tooth decay,
colic in infants, growth problems in children, osteoporosis, arthritis, heart disease and cancer.”
It’s common knowledge that calves fed pasteurized milk die before maturity. Raw milk sours naturally, but pasteurized
milk turns putrid and processors must remove slime and pus from pasteurized milk by a process of centrifugal clarification.
Inspection of dairy herds for disease is not required for pasteurized milk.
Unfortunately, raw milk isn’t always the answer either since it can easily be contaminated at the farm. Better
alternatives are rice and soy milk, available at all grocery stores. It’s just a matter of finding which one you like
the best.
Orange Juice (and All Fruit Juice)
Fruit juice has about eight full teaspoons of sugar per eight-ounce glass. This sugar is typically a fruit sugar called
fructose, which is every bit as dangerous as regular table sugar since it will also cause a major increase in insulin levels.
Also, many commercial orange juices are contaminated with mold from damaged fruit that are processed. So if you drink commercial
orange juice regularly you will be exposed to these mold toxins. This doesn’t mean that you should avoid fruit, just
fruit juice. Eating the whole fruit will moderate the release of fructose into the bloodstream and somewhat moderate insulin
release. However, if you are overweight, have high blood pressure or diabetes, it would probably be wise to avoid most fruits
until you have these problems under control.
Serving Up a Healthy Cocktail
Speaking of juice, here's a new reason to add tomato juice to your grocery list -- especially if you or a loved one is
fighting type 2 diabetes or vascular disease. According to researchers from the University of Newcastle in Australia, tomato
juice has a blood-thinning effect in people with the disease. That means it reduces the tendency of blood platelets to clump
together and form clots that can lead to strokes, heart attacks and life-threatening conditions such as deep vein thrombosis
(DVT) -- a common problem for people with diabetes. DVT occurs when a blood clot forms in a vein deep in the body, usually
in a leg or hip vein. A clot that breaks off and travels to your lungs can cause death.
The researchers gave 250 milliliters (about one cup) a day of tomato juice or a tomato-flavored drink to 20 people with
type 2 diabetes. Study participants had no history of clotting problems and took no aspirin or other medication that might
affect clotting. Blood samples collected at the beginning and at the end of the three-week study showed that the juice drinkers
had significantly less platelet aggregation, which can result in clots that block blood flow through vessels to the brain
or heart.
The study coauthor Manohar Garg, PhD, associate professor of Nutrition and Dietetics, says that it's not yet understood
how tomato juice reduces the ability of platelets to bind together. A tomato component named P3, found in the yellow, jelly-like
fluid around the seeds, may be responsible. According to Dr. Garg, this component appears both water-soluble and heat stable,
so if you're not fond of tomato juice, don't worry, you're likely to get similar benefits from fresh tomatoes and processed
tomato products such as canned or bottled tomato sauce.
These findings may be welcome news to the rising number of Americans (about 17 million) with type 2 diabetes, who have
an increased risk for cardiovascular problems from clotting. Smokers, long-distance travelers at risk for deep vein thrombosis
and people genetically predisposed to forming blood clots also may benefit from adding tomato products to their diets. Plus,
a nice tomato sauce is a lot tastier than current clot-preventing drugs, such as aspirin or blood-thinners.
About one cup of tomato juice per day appears to offer the anticlotting benefit. However, according to Dr. Gargore, more
studies are needed to confirm the benefit from other tomato products and determine how much we need to eat to get the same
effect.
P.S.: Give your immune system a boost by adding a fresh clove of minced garlic per cup of juice.
Did You Know…
*Researchers at the Mayo Clinic recently completed a 10-year study that shows that wiggling, walking, tapping toes, dancing
or cleaning the basement is more powerful than formal exercise in determining who is lean and who is obese. The study found:
Obese persons sit an average of 150 minutes more each day and burn 350 fewer calories than their lean counterparts.
*Woman’s weight gain after age 18 indicates her risk of breast caner later. Women who gained 30-40 pounds before
age 57 were 40% more likely to get breast cancer than women who gained less than 5 pounds. Women who gained 70 pounds had
twice the risk.
*The natural pain reliever methylsulfonylmethane (MSM) is a good substitute for the prescription arthritis drug Celebrex
and the over-the-counter painkiller Aleve. MSM (available at most drug and grocery stores) does not cause heart problems or
damage the stomach. Typical dose: 2000 mg twice daily.
Caution: Consult your doctor before taking MSM if you are taking a blood thinner.
*Researchers have determined that walking uphill and downhill have different effects on the body. Uphill hiking clears
fat from the body faster while walking downhill lowers blood sugar more.
*Still smoking? Try Colorado QuitNet ( WWW.co.quitnet.com), a free smoking-cessation tool that can increase your chances of quitting by as much as 33%.
*Starting your meals with a salad (without the croutons, cheese and high-fat dressing) can reduce calories consumed during
the rest of the meal by as much as 10%.
*To relieve a tension headache, try rubbing a drop or two of lavender oil on your temples and the back of your neck.
*Cholesterol levels fluctuate throughout the year and are usually highest in the winter.
*A recent study found that people with high blood levels of beta-carotene had 29% fewer respiratory infections than those
with lower amounts. Good sources are yellow, orange and dark-green vegetables (especially sweet potatoes, carrots and spinach).
*Flavor-enhancing acids in all soft drinks (including low cal and non-cola products such as Sprite, Mountain Dew and
canned ice tea) are actually worse than sugar when it comes to tooth decay.
Thanks for reading and have a happy Valentine’s Day,
Don
Don Kaufman grew up in western North Dakota and is a career Professional Land Surveyor. Award-winning authors, Don and
his wife Nan, have published books and articles on a variety of subjects. Long interested in physical fitness and alternative
healing, Don is a Certified Personal Trainer, Herbalist and Hypnotherapist. Don and Nan currently reside in Estes Park, Colorado.
All content Copyright (C) 2005 Don Kaufman
Learn to be Lean is a trademark of Don Kaufman and Nan Belknap
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