My Seven Steps Of Prevention That Have Led To Better Health

 Aging, Nutrition, Positive Thinking, Toxic Chemicals, Vegetarian Diet, weight loss  No Responses »
Feb 262013
 

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I turned 70 today. It is a real milestone for me, especially since when I look back to turning 50 (which was a big milestone as well) I was facing some real serious health issues. Fortunately I took responsibility for my own health and began reversing some unhealthy habits and taking steps that made the difference. Today I feel younger than I did at 50, am prescription-free and full of energy! So I feel empowered to enter the next decade prepared and full of excitement, feeling much stronger and healthier than I ever have felt before.

So what are these seven “steps” that made the difference? Here goes…….

(1) I replaced all household toxins from my home ~ no more bleach, ammonia, formaldehyde, phthalates, butyl cellosolve… any household cleaners that were “outgassing” toxic odors and fumes into the home (including laundry products) with nontoxic, concentrated biodegradable cleaners and fragrance-free laundry concentrate. This really helped my husband who is highly allergic to dust and strong chemicals.

(2) I replaced all of my personal care products with nutrient based, pH balanced, hypoallergenic (never animal tested) healthy beauty products, formulated without parabens, FD&C or D&C dyes, propylene glycol, animal products or by-products, mineral oils or petroleum, sodium lauryl sulfate or sodium laureth sulfate and phthalates. Basically my skin care products include only antioxidants and nutrients my skin craves (nutrition therapy skin care system). My soaps are “soap-free” – containing soothing oatmeal, vitamin E and wheat germ oil that softens my skin. It is also biodegradable and pH balanced.

(3) I eliminated all meat from my diet and concentrated on lots of vegetables and fruits, preferably organic and legumes such as lentils and black beans. I still occasionally eat wild salmon. Avoiding highly processed and refined foods and concentrating on more nutrient-dense foods has become my mission. This, of course, leads me to purchase primarily perishable food rather than prepackaged food. I start each morning with a nutritious shake with 24 grams of protein, 6 grams of dietary fiber, lactose free, low glycemic index, gluten-free, with 35% of the DV of 21 vitamins and minerals. It also contains Leucine which helps me retain muscle, not fat. This has enabled me to drop almost 25 pounds this past year. This program is helping me to be at a more healthy weight and body mass index.

(4) I avoid cans and plastic as much as possible because of the BPA (bisphenol A) which is a hormone-disrupting chemical that mimics estrogen, a cancer causer in lab animals, and possible source of hyperactivity and other behavioral disorders in children. The plastic containers marked with a number 7 on the bottom can leach BPA, making them a no-no. If I use plastics in the kitchen I look for those marked number 1, 2, 4 or 5. These are the safest ones. A good resource to use to learn more is the Green Guide, the Web site run by National Geographic Magazine (thegreenguide.com). Just click on the section called “Buying Guides” and then click on “Plastic Containers” under “Kitchen.” I have found my choice is to use glass containers in the kitchen.

(5) The water I drink is always filtered with a water system that uses a refillable carbon-block filter system, (filtering 80 gallons of water per filter). It saves me money and gets rid of the chemicals such as pesticides, heavy metals and industrial pollutants that can be in our drinking water. Since the body is made up of about 70% water, water is linked to all the body’s functions. In the colon, it is essential to flushing out waste matter and toxins.

(6) I literally replenish my cells each day with nutrient-dense foods such as broccoli, kale, dark leafy greens, cabbage, tomatoes, etc. Unfortunately food is not as nutritious as it once was (According to data collected by government agencies in the U.S. and U.K., modern harvests are lower in many nutrients than those in the 1940s and 1950s because of poor soils and synthetic fertilizers) so I have chosen to supplement with products that are tested for harmful contaminants resulting in products of the greatest purity and potency possible. I supplement daily with multivitamins (that support overall nutrition and may help prevent chronic illness by simply providing the basic micronutrients often missing from modern diets), Omega-3 fish oil which help reduce inflammatory conditions and protect against heart disease, cancer and other chronic illness, and calcium, vitamin D and magnesium which helps to protect my bones (with vitamin D helping to decrease the risk of some cancers. I also take a liquid dietary supplement that contains the power of both resveratrol and a proprietary phytonutrient blend that improves cell defense, increases cell energy, promotes cell repair and optimizes cell performance.

(7) I have incorporated exercise into my daily routine. Most studies do agree that for optimal health it is important to exert yourself aerobically for 30 to 45 minutes at least 3 to 4 times a week. Even dividing this into several smaller increments has shown to be beneficial. I have joined the YMCA and love the water aerobics program they offer. I actually lift weights and “kick-box” in the water 3 days a week. This has really helped me with my weight loss as well.

So there you have it! It is interesting that Time Magazine, just this week, (Vol. 181, No. 8, 2013) published an article called Bitter Pill ~ Why Medical Bills Are Killing Us by Steven Brill, which is a powerful examination of America’s health care costs. It is actually frightening to read and I am so happy that I chose, 20 years ago, to take charge of my health and practice prevention. It has enabled me to lead a much healthier and more robust life and I look forward to reaching my 80′s and 90′s with the same vigor!

And We Thought Smoking Was Bad

 obesity  No Responses »
Jan 252013
 

lifestyleDid you know that obesity affects more people than smoking, heavy drinking, or poverty?  This is according to a recent study by two RAND researchers, health economist Roland Sturm and psychiatrist Dr. Kenneth Wells.  And research just recently printed in the British Medical Journal found non-smoker teens who are obese are just as likely to die early as heavy smokers.

Drs. Sturm and Wells note that “Americans haven’t given obesity the same attention as other risks, like smoking, but it is clearly a top health problem and one that is on the rise in all segments of the population.  More effective clinical and public health approaches are urgently needed.”

A survey done by this team had nearly 10,000 participants, asking them to self-report on 17 chronic health conditions (including diabetes, hypertension, asthma, heart disease, and cancer), height, weight, poverty, smoking status, problem drinking, health-related quality of life, and a variety of demographic factors.  It revealed the link of obesity to very high rates of chronic illnesses, much higher than smoking or drinking.

In my own life I do not remember a time before 1980 that obesity even was in the news.  Now we learn that what is considered “obese” (BMI over 30) grew by 60% between 1991 and 2000!  Last year at my business convention, we were all asked to measure our BMI.  That is when I learned that I fell into that “obese” range!  I was just one point into it but nevertheless, it was a wake-up call for me.  I came home determined to change that category and have managed to be just two points now away from normal (18.5 to 24.9).  Overweight is considered to be 25 to 29.9.   I am losing the weight slowly and keeping it off and feeling a lot more energy.  The program I am using helps me lose the fat and keep the muscle and as I drop dress and pant sizes I can really see that happening.  If you would like more information about the program I am using click here.

So what can be done to change these statistics?  One in five Americans are obese and three in five are overweight or obese.  I just heard on the news yesterday that two out of every three people in North Carolina fall into the obese category!   Unfortunately our lifestyle of being sedentary (eg. watching tv, computer games, working non-stop at desks without moving) and exercising less is having a real impact.  We are basically eating the same or more and moving less.   The RAND study suggests increased education, access control (including smoking bans in many buildings nationwide), taxation, better enforcement of laws relating to minors, curbs on advertising, and increased clinical attention.

We all are aware of New York City’s Mayor Michael Bloomburg’s  ban on large sugary drinks in an effort to curb obesity, making it illegal for food service establishments such as restaurants, street vendors, sports venues and movie theaters to serve sugary drinks larger than 16 ounces.  According to Bloomberg, New York City spends $4 billion a year on health care for overweight residents, and sugary drinks are the most significant factor in the increasing number of obese or overweight New Yorkers.

One suggestion to help with weight loss  from a study (published online December 10, 2012 in the journal Archives of Internal Medicine)  involved the use of a “weight-loss app” with coaching.  They found that because this “weight-loss app” provided immediate feed back – it showed users how many of their daily calories they had already consumed, and how close they were to reaching their physical activity goal plus the app sent information to a coach, giving people the sense that someone was “watching”  even if the coach did not interact with the person very much (if they stopped uploading, they would contact you), on average, participants in the mobile app group had lost about 8.6 pounds more at every checkup (which took place at 3 months, 6 months, 9 months and 12 months) than those in the control group.  The findings resulted in the fact that a mobile app teamed with diet and exercise education can help people lose weight.

I was very happy to learn that the program I have been on just recently launched free access to an exclusive app which includes meal trackers, recipes, workouts, etc. as well as personalized support.  They are even offering amazing rewards to motivate my success (as long as I track my daily meals, etc. on my app).

The recent HBO documentary that came out last May (The Weight of The Nation, To Win, We Have to Lose) suggests major actions/policies to make the big changes to the systems that govern the food we grow; the economies that drive the food we manufacture; the policies that regulate what we market and serve, particularly to kids; the values we place on the overall quality of schools to which we send our children; the design of our communities, parks and roads so they promote health; and the perspective of our health care system so that it is focused on preventing illness from happening, rather than just treating it once it develops.  USA Today, Monday April 30, 2012

 I am on a mission to eat healthy foods (avoiding such things as sodas of course), exercise daily, track everything on my “app” and use that personal support to reach my goals.  What about you?  Where do you fall in America’s “obesity” statistics?  And if you are not in that normal range, what are your plans?

 

Can We Slow Down The Aging Process?

 Aging, Dangers of Sugar, weight loss  No Responses »
Dec 112012
 

As 2012 winds down, it is hard to believe another year has almost passed.  They say time flies!  And of course we are all another year older ~ let’s face it ~ we all age.  Our cells are bombarded every day by stress, poor diet, and environmental conditions.  Can we really slow down that clock?

In the Nutrition Report, Eating Well, June 2011, Karen Ansel, M.S. R.D. reported that the U.S. Dept. of Health and Human Services (HHS) and the U.S. Department of Agriculture (USDA) update the Dietary Guidelines for Americans every 5 years.  Last January the results were released and the information they shared includes 6 easy rules that can help us all live a longer, healthier life.  They include:

Stop Eating Too much ~  Losing just 5 to 10% of your body weight can lead to better blood pressure, a decreased risk of diabetes and improved lipid levels.  (According to the International Food Information Council, only 12% of Americans know how many calories they need in a day).  Ansel reminds us that by taking our current weight (in pounds) x 12 you will know how many calories you need to maintain your weight.  If you subtract 500 calories per day from this number, you will shed about a pound a week; trim 1,000 calories and you will lose 2 pounds a week.  Anything more than that will deprive you of important nutrients.  One thing that has helped in our family is by using smaller plates.  Smaller plates…..smaller portions!  Another suggestion ~ when you eat out, order the appetizer and salad rather than an entree.

GO For More Fruits and Vegetables ~ Eating Well Advisor Rachel Johnson recommends following the Guidelines in making literally half of the plate fruits and vegetables.  Since only 1 in 4 Americans are even getting the recommended servings of these per day, this is good advice.  The most nutrient-rich ones are dark green,, red and orange.  I love to pile my plate with salad.  Adding red peppers, grape tomatoes,  carrots, dried cherries, peaches, apples or red grapes add a lot of nutrients without a lot of calories.

STOP Eating Junk ~ The top source of calories (35%) are starchy desserts (cookies, cakes, pastries).  These contain artery-clogging saturated fats contributing to heart disease (now affecting 37% of Americans).  Added sugars include table sugar, honey, molasses, agave and high-fructose corn syrup.  Eating naturally sweet foods (fresh and dried fruit) will give you less calories, and vitamins, minerals, phytochemicals and fiber.  There are also plant-based fats found in nuts, nut butters, seeds, and avocados.  Did you know Americans on average take in 3,400 millgrams of sodium each day?  (a third more than the recommended daily limit which is only 1 teaspoon salt)  High salt intake leads to high blood pressure, diabetes and chronic kidney disease.  Our family avoids processed foods (which are loaded with salt) and stick with fresh foods.  Also, when we purchase canned beans, we make sure to rinse them first to get all of the salt out.

MAKE WAY for leaner meats and poultry and vegetable protein ~ The usual staples in Americans” diets include cheese, whole milk, butter, and certain cuts of meat and poultry.  These make our diets 1 and one half times as much saturated fat as we should be having.  Ansel cited a study done in a 2009 Journal of Nutrition with 350,000 American men and women.  They were following their diets and found that the death rate was 20% lower in the 10 years of the study of those who consumed lean meat, low-fat dairy and a few added solid fats.  I found it interesting that vegetable protein is mentioned as a great “lean choice.”  I gave up all meat except fish 2 years ago and concentrate on beans, peas and nuts and some soy.

GO for more whole grains ~ Unfortunately we consume a lot of refined grains rather than choose brown rice, oats and 100% of whole-grain cereal, bread and pasta.  (Half of Americans are eating less than half an ounce of whole grains a day).  The Archives of Internal Medicine Study attributes a reduced risk of death from cardiovascular, infectious and respiratory diseases because of the fiber from whole grains and as result state that upping your whole-grains intake could lengthen your life.

GO fish ~ Fish is low in calories and packed with protein and a source of the omega-3 fats EPA and DHA (shown to improve heart health and reduce risk of dying from a heart attack according to Dariush Mozaffarian, Dr.P.H.M.D. at Harvard School of Public Health).  Ansel reports that a 2009 Nutrition, Metabolism and Cardiovascular Disease study found that people who ate a 5-ounce serving of seafood 5 times a week for 8 weeks lost nearly 4 pounds more than people who ate the same number of calories but no seafood.  Worried about mercury?  Avoid swordfish, tilefish, king mackerel and shark and limit albacore tuna to 6 ounces a week.  My husband and I love to put our wild salmon into a “light” alfredo sauce mixed with steamed broccoli, and red and yellow peppers.

An additional thing my husband and I do each day is take a liquid dietary supplement that contains the power of both resveratrol and a proprietary phytonutrient blend, clinically shown to slow aging at the cellular level by improving cell defense, increasing cell energy, promoting cell repair, and optimizing cell performance.  Ask me about it.

Going back to the first rule of eating recommended, Eating Less,  I have found a plan that has really helped me to satisfy my cravings and get the nutrients and protein I need without adding extra calories.  If you are close to Chapel Hill, I am having a tasting party at my home on January 5th from 10 am until Noon and would love to share these products with you.  If you can’t make it, contact me and I will send you a sample.

Meanwhile, enjoy the holidays!  Perhaps by following some of the guidelines here, you will not fall into the usual weight gain that this season often brings.

 

Checked Your BMI Lately? Studies Link High BMI With More Cancer Risk

 Nutrition, weight loss  No Responses »
Aug 292012
 

Are you at a healthy weight?  I am sure many of us are asking ourselves that when so much is being said about the dangers of obesity.

I just recently returned from my company’s yearly convention where one of the featured speakers was  Jacqui McCoy, the young woman featured on Extreme Make Over Weight Loss Edition several months ago.  It was amazing to see her transformation ~ she actually was able to lose 200 pounds!   She actually  became the biggest weight loss by percentage in weight loss television history at above 58% lost.  Although our particular weight loss products were not a part of her program, she did use the supplements and found them extremely helpful.   As you can see from the picture on the left, she truly did transform her body.

The most serious epidemic in the United States is definitely obesity, a term referring to  having considerably more weight than what is considered healthy for your height.  Using your weight and your height to calculate a number called body mass index (BMI) determines this.  Typically an adult with a BMI greater than 30 is considered to be obese.

Since the subject of weight loss was one of the main focuses of this convention, we were all asked to check our BMI while we were there.  I enthusiastically went to the “weighing station”,  feeling assured that I would easily fall into the “Normal” category of the BMI index.  I was shocked to find that my weight put me right on the edge, at my height and weight, of Obese, one point away from Overweight!  In order to get to Normal my weight would need to be no more than 144 pounds.  (Normal at 5’4″ is between 114# and 144#).

This information really impacted my thinking about my health.  As I said in last week’s post, my decision to take charge of my health 19 years ago has helped me to reach 69, prescription-free.  Now I seem to have joined the ranks of those with unhealthy weight, which adds to my risk of developing future health problems.

Just this week  a new study from trials sponsored by the National Cancer Institute of women with stage I, II and III breast cancer emerged, stating that among women who have been treated for breast cancer, heavier women are more likely to have their disease come back AND more likely to die of cancer.  Apparently certain hormones that are linked to body weight may also fuel tumor growth in the most common form of the disease, known as estrogen-receptor-positive cancer.

My concerns really grew when I read that Dr. Joseph Sparano, associate chairman of medical oncology at the Montefiore Einstein Center of Cancer Care in the Bronx, New York, stated, “Obesity seemed to carry a higher risk of breast cancer recurrence and death – even in women who were healthy at the time that they were diagnosed, and despite the fact that they received the best available chemotherapy and hormone therapy.”

This study found that despite optimal treatment, including chemotherapy and hormonal therapy, the increased body mass index — which usually corresponds to the body’s fat content — significantly increased women’s risk of cancer recurrence and death. Additionally, the more obese the patient is, the more likely they are to have breast recurrence and death from this cancer.

So what will I do with this new information?  I felt like I was sent back in time, 19 years ago, when my health was diminishing at 50.  I am so glad that I made the decision I did and my journey of health began.  Now I am being faced with another HUGE decision….My weight and high BMI score.  That is why I have made the decision to lose the necessary pounds to reach that optimal BMI and to do it before my 70th birthday!

I will be keeping track each week on my Facebook page.  Drop by and check on my “transformation!”  If you are interested in the clinically tested products I will be using for this weight loss journey, feel free to contact me.  The program includes Leucine, a muscle-building amino acid found in protein rich foods.   There are nine essential amino acids that cannot be manufactured by the body and must be obtained from our diet.  The phrase “Powered by Leucine” as used with this  weight loss program is trademarked by our company.   It  is a proprietary formula that helps you “keep the muscle you have, burn the fat you don’t need and lose inches you don’t want”. When you lose muscle, which we don’t want to do, your metabolism drops. So, you see why Leucine is so important.

Exercise, of course, is a big part of my program.  Each morning my daughter and I plan to go the YMCA to walk the track and use the weight machines.  It’s a great way to start the day.

I have several others who will be joining me on this “transformation journey” and we are going to be connecting each Monday evening 8:00 pm (EST) – 8:15 pm just to let each other know our challenges and triumphs!  If you would like to join us, here is the link to the meet-up room, Conference call #: 218-862-6114 Access Code: 063678.  These calls will begin on Monday, September 10th and continue weekly.

The choices we make every day lay a critical role in shaping our future health ~ scientific research confirms that losing weight, eating healthfully, smart supplementation, and minimizing exposure to toxic chemicals in the home can help reduce the risk of future health problems.  I look forward to celebrating many years to come, enjoying my grandchildren and great grandchildren!  Won’t you join me?

 

 

 

Sugar Blues

 Dangers of Sugar, Nutrition  No Responses »
Jul 192012
 

What is it about summertime and ice cream?  They seem to go together like bread and butter.  Even though I am aware of the calories, the fat, the lack of nutrition ~ I still am drawn to it.

We all know that sugar is well hidden in packaged foods, even our pasta sauces. Eating on the run, consuming sweets when we are stressed or sad, driving to the store late at night to satisfy a craving. Sound familiar? Unfortunately, chronic sugar indulgence can lead to serious health complications as we all know.

Watching the video below, CNN:  Is Sugar Toxic?,  really made me think about my own relationship with sugar.   It definitely made me want to break the sugar habit.

One fact which has greatly influenced my decision to eat less sugar is the fact that to burn off the average number of sugar-related calories consumed in a month, I would have to walk 52 miles! Hmmmm ~ just realizing that is NOT a possibility for me is spurring me on to stop the madness! A past post I wrote about the health problems (including AGING!!) created by too much  sugar also reinforced this.

I have found that by beginning my day with a shake that has at least 24 grams of protein and 6 grams of fiber is a great way for me to keep me from getting those “sugar blues” and “blahs”! In the afternoon when I am feeling less energetic,  I drink an energy tea made  from white, red and Matcha green tea sweetened with pomegrante. It really satisfies my sweet tooth as well, without added sugar.  I have also found fruit to be extremely more satisfying when I have not consumed sugary foods. Instead of the added sugars overwhelming my taste buds, the naturally sweet flavor of the fruit comes alive.

I do hope you take the time to watch the video.  It really does make one sit up and think more about the dangers and pitfalls of too much sugar in our lives today.

Michael Pollan, author of The Omnivore’s Dilemma, claims that what’s at stake in our eating choices is not only our own and our children’s health, but the health of the environment that sustains life on earth.  He calls the things disguised as food in our supermarkets and fast-food restaurants as “edible food-like substances (EFLS for short) and warns us:

  •  not to eat anything our great-grandmother wouldn’t recognize as food
  •  not to eat anything with more than five ingredients or better yet, with ingredients you don’t recognize or can’t pronounce, and
  •  not to eat anything containing high-fructose corn syrup (HFCS ).   

Following those 3 rules will certainly keep me away from sugar and maybe even that ice cream!

Saving Lives With A Soda Tax

 Uncategorized  No Responses »
Jan 172012
 

Watching the news this morning I learned that Hostess Brand, a 87 year old company and maker of the infamous Twinkies is going bankrupt again.

This made me very happy considering the fact that the Twinkie, (150 calories and 4.5 gr of fat) is not really a food but a mixture of chemicals and trans fat, filled with an unidentifiable sugary cream filling that never goes bad.  Of course when my children were growing up, if they found a Hostess Brand Ding Dong (368 calories, 19.4 gr of fat) or Twinkie in their lunchbox, I was truly “Mom of the Day!”   Here are the exact ingredients of that Twinkie:

Apparently, because there has been more demand for healthier options such as yogurt and energy bars, purchase of this gooey snack has diminished.    Under its most recent bankruptcy filing, it is looking to restructure into a “strong, competitive” company.  I found the following video very enlightening about this subject:

Another sugary issue is our love for sweet drinks.  Every year Americans drink 13.8 billion gallons of soda, fruit punch, sweet tea, sports drinks, and other sweetened beverages.  According to Kirsten Bibbins-Domingo, MD, PhD, an associate professor of medicine and of epidemiology and biostatistics at UCSF (University of California, SF), after analyzing the effect of a nationwide tax on these sugary drinks, estimates of  240,000 cases of diabetes per year,  100,000 cases of heart disease, 8,000 strokes, and 26,000 deaths over the next decade could be realized  simply by slapping this  penny-per-ounce tax on sweetened beverages.

Even more impressive would be the savings to the public of $17 billion over the next decade in health care related expenses due to the decline of obesity-related diseases (as well as the $13 billion per year in direct tax revenue).  The fact that surprised me was that the scientists who generated this first study to generate concrete estimates of the health benefits and cost savings of such a tax are only estimating a reduction of 10 to 15% over a decade!

Some interesting facts about these sugary drinks:

  • 17 teaspoons of sugar in a typical 22-oz soda
  • 45 gallons consumed annually per person of sweet beverages
  • 70,000 calories is average number person consumes per year in sweet drinks
  • cost per decade of excess coronary artery disease attributable to elevated consumption of sweetened drinks may be as high as $500 billion!

We all know deep down that sugar is toxic.   If it takes a tax to stop even 10 to 15% of us to stop consuming so much of it, then it is a worthwhile tax.  Just happy to see that Americans are choosing yogurt over twinkies some of the time!

 

 

 

 

 

Soaring Diabetes Deaths ~ Solving the Problem with Alternative Care, Not Drugs

 Uncategorized  No Responses »
Sep 142011
 

According to Reuter’s the number of people living with diabetes has now soared to over 366 million,  killing one person every 7 seconds resulting in 4.6 million deaths worldwide every year. This disease is posing a “massive challenge” to healthcare systems worldwide.

Poor diet, obesity and lack of exercise are all linked with those with Type 2 diabetes.   As people in the developing world adopt more Western lifestyles, diabetes is growing.   According to T. Colin Campbell, PhD, author of The China Study, a diet typically ‘Western’ in character, was high in calories, animal protein, [total] fat and animal fat.  Countries with a low rates of diabetes used a diet that was relatively lower in protein (particularly animal protein), fat and animal fat.    These researchers found the strongest association with diabetes was excess weight.  Populations eating the most ‘Western’ type of diet also had the highest cholesterol levels, which in turn was strongly associated with the rate of diabetes.

With $465 billion dollars now being spent on diabetic healthcare alone, perhaps it is time to get the word out about the dangers of our Western lifestyle.  Giving up meat and high-fat foods is a challenge; however, having a lifelong condition that cannot be cured by drugs or surgery; a condition that often leads to heart disease, stroke, blindness or amputation; a condition that might require one to inject insulin into their body every day for the rest of their life ~ I think that’s pretty challenging!

One of the biggest food challenges (I cannot really call it food) is soft drinks.  According to US News Health, Diabetes Care found that people with a daily habit of just one or two sugar-sweetened beverages—anything from sodas and energy drinks to sweetened teas and vitamin water—were more than 25 percent likelier to develop type 2 diabetes than were similar individuals who had no more than one sugary drink per month.  One-a-day guzzlers in the study also had a 20 percent higher rate of metabolic syndrome,  a collection of indicators such as high triglyceride levels suggesting that diabetes is not far off.

Governments meet next week at the United Nations in New York to consider what should be done to counter the growing problem of non-communicable diseases (NCDs), including diabetes.   Providing funds to help educate the public about this health issue is a problem simply because governments are so strapped.  Global sales of diabetes medicines totaled $35 billion last year and could rise to as much as $48 billion by 2015.  Somehow, practicing preventative care rather than the drug approach, needs to be addressed.

Did you know that just ten to twenty minutes of light exercise after each meal helps to reduce the amount of insulin necessary to keep blood sugar levels under control.?  A brisk walk gets the body’s metabolism working a little bit faster so that the absorption of food is more easily distributed.  That prevents blood sugar from rising too high.  The best diet consists of organic vegetarian foods, eaten raw, sprouted, steamed, baked, or stir-fried with little or no oil.  Complex carbohydrates, not simple carbohydrates (such as bagels, chips, desserts, white rice, etc.) actually stabilize and improve improve health by not contributing to the high blood sugar levels.  Are we ready to make these drastic food choices?

Alternative approaches including, of course,  daily exercise and dietary modification is a great start.    One of the ways I work at maintaining a healthy weight is taking a delicious shake each morning, containing 6 grams of dietary fiber, 24 grams of protein with a low glycemic index.  It really gives me a lot of energy without the fat and sugar of a normal “western” breakfast.   Another product I use keeps my blood-sugar levels steady, which helps to control cravings.   The exercise is understandably a healthy choice.

Truly taking charge of our health and not becoming a statistic is achievable.  Our bodies will thank us every day for the rest of our lives.  With more than half of all Americans with a health problem that requires taking a prescription drug every week, it is time to make a change.  What about you?  Do you or a family member fall into this diabetes statistic?

An “All-American” Food & Obesity Linked to Cancer Risk

 Uncategorized  No Responses »
Jul 282011
 


There is nothing more “American” than the traditional hot dog served at ball parks, picnics and family events. Now a national medical group, The Physicians Committee for Responsible Medicine, A Washington D.C. group that promotes preventive medicine and a vegan diet, unveiled a billboard Monday near the Indianapolis Motor Speedway with the advisory:  “Warning:  Hot dogs can wreck your health” all done to increase awareness of a link between colorectal cancer and hot dogs.

“A hot dog a day could send you to an early grave,” says PCRM nutrition education director Susan Levin, M.S., R.D. “Processed meats like hot dogs can increase your risk for diabetes, heart disease, and various types of cancer. Like cigarettes, hot dogs should come with a warning label that helps racing fans and other consumers understand the health risk.”

So what is in the hot dog that would cause such concern? According to Dr. Edward F. Group III, founder of Global Healing Center, “Hot dogs contain nitrites which are used as preservatives, primarily to combat botulism. During the cooking process, nitrites combine with amines naturally present in meat to form carcinogenic N-nitroso compounds. It is also suspected that nitrites can combine with amines in the human stomach to form N-nitroso compounds. These compounds are known carcinogens and have been associated with cancer of the oral cavity, urinary bladder, esophagus, stomach and brain.”

Another report, found at  www.dietandcancerreport.org states that no amount of processed meat is considered completely safe and found that there is more evidence than ever that a person who weighs too much is more likely to develop cancer.  Excess body fat increases the risk of cancer of the colon, kidney, pancreas, esophagus and uterus as well as postmenopausal breast cancer.  Karen Collins, a cancer institute nutrition advisor, stated that the body fat we carry around on the waistline and thighs is a metabolically active tissue that produces substances in the body that promote the development of cancer.  This can be  a scary thought considering our post about obesity growing in America.

The American Institute for Cancer Research and the World Cancer Research Fund gives us the following recommendations on how to cut cancer risks:

  1. Maintain a healthy body mass index of 18.5 to 14.9
  2. Limit consumption of red meat to no more than 18 ounces (cooked) a week
  3. Eliminate processed meats such as bacon, ham, sausage and lunchmeat
  4. Eat 5 servings or more of fruit and vegetables a day
  5. Limit consumption of alcohol to no more than 2 drinks a day for mean and one for women
  6. Exercise at least 30 minutes a day
  7. Limit consumption of salt
  8. Limit processed foods high in added sugar and fat

I would add to that list adding more fiber to our diets daily (fiber from plant foods act as a bulking agent to reduce carcinogenic concentration) ~ recommended intake for women is 25 gr per day and men 38 gr per day ~ as well as including antioxidants (Vitamin C, Vitamin E and Beta-Carotene).

The World Health Organization has stated that 85% of cancers are down to lifestyle with 50% being due to dietary choices.  Something to think about.

 

 

Packing on the Pounds in America

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Jul 112011
 

According to USA Today, July 7, 2011, the percentage of obese adults increased in 16 states over the past year and did not decline in any state. In addition, the number of adults who say they do not do any physical activity increased in 14 states this past year.

Worse yet, because this report, based on state-by-state obesity data from CDC (Centers for Disease Control and Prevention) in which people self-report their height and weight, the assumption that people tend to under report their weight really causes the percentage of people who are obese to be probably higher than the statistics indicate.

For myself now living in the South, I was dismayed to see that our part of the country was  hit hardest by obesity because of high rates of poverty, and a traditional diet that is unhealthy, according to Jeff Levi, executive director of the Trust for America’s Health, a non-profit group that prepared the report along with the Robert Wood Johnson Foundation.  Nine of the 10 states with the highest obesity rates are in the South according to this report.

A person is considered obese if they are roughly 30 or more pounds over a healthy weight.  Just losing 10 pounds, according to Brad Lamm, founder of Change Institute and author of Just 10 lbs, Easy Steps to Weighing What You Want (Finally), believes that keeping your focus on losing those critical first 10 pounds can begin a new dialogue with yourself about food and about who you are, why you’re here, and what you’re going to contribute to others going forward, thus beginning a new chapter that will help you begin to love yourself differently, especially through the way you feed and nourish your most precious of possessions:  YOU!  He describes his book as a “spiritual diet book.”

Studies at the University of Pennsylvania School of Medicine have shown that obese men and women who set a more modest goal of losing just 5 to 10% of their body weight are more likely to succeed than those who set more extreme goals.  Studies also have shown that individuals losing just 5 to 7% of their body weight can reduce their risk of type 2 diabetes by 58%!  Others experience significant reductions in blood pressure and fewer subsequent diagnoses of high blood pressure than those who did not lose weight, a huge factor in our present health care crisis with relation to obesity.

Imagining not carrying around a 10# bag of potatoes on your tummy can be a great visual!  I researched a product that had scientists testing a proprietary formula enhanced with leucine, a muscle-building amino acid found in protein-rich foods.  This leucine-enhanced nutrition program was shown to help retain 100% of lean muscle mass allowing people in the program to lose fat, weight, and inches while retaining their lean muscle.  Ask me about the special incentive now going on with this program.  I love these products.

There is no disagreement in the scientific community that higher body fat levels increase your risk for cardiovascular disease (heart disease and stroke), many cancers, diabetes, and multiple other medical problems.  One of the ways to assess whether we are at a healthy weight is using our BMI (body mass index) as a guide.  According to the latest scientific literature, healthy body fat levels should be 10 to 20% for men and 15 to 30% for women.  Health risks climb steadily as our body fat rises ~ it’s that simple.  Here is the formula to find your BMI:

  1. Multiply your weight in pounds by 0.45.
  2. Multiply your height in inches by 0.025.  Then square this number.
  3. Take your answer from step 1 and divide by your answer from step 2.  This is your BMI.
  • A BMI of less than 18.5 may contribute to health problems in some people such as heart irregularities, depression and other emotional distress; and anemia (some research suggests that it can be as low as 17 and you may still be healthy).
  • A BMI of 18.5-22.9 is a good range for most people.  If you fall within this zone and eat sensibly, your weight should not cause any health problems.
  • A BMI of 23-24.9 is considered a healthy range, although there are small increased risks for chronic disease versus the 18.5-23 category.
  • A BMI of 25-27 is considered a Caution Zone.  Watch your weight.  It could lead to health problems for some peope.  Even though it is still considered an “acceptable” range for most people, there are definite increased health risks in this zone.
  • A BMI greater than 27 ~ research shows that the higher your BMI goes above 27, the more you risk developing high blood pressure, diabetes, coronary heart disease, and certain cancers.   Low self-esteem and depression may also result from a high BMI.
  • Some Big Exceptions ~ The BMI is designed for adults aged twenty to sixty-five years ~ those whose body size and composition is fairly stable.  It does not apply to babies, children, adolescents, pregnant or nursing women, senior citizens, very muscular people, and endurance athletes such as runners  (The Okinawa Program, Bradley J. Willcox, MD, D. Craig Willcox, Ph.D & Makoto Suzuki, M.D.)

Most of us want to slim down, eat healthier foods, and even take the pledge to lose just 10 pounds. With obesity now proving to be the great epidemic of our time with 61% of Americans falling into the obese category and health costs well above $100 billion a year, it is time to for some action.

Taking charge of our own health and body by following the above suggestions  is a great beginning.  So what are the secrets of health and longevity?

  1. Losing those first 10 pounds
  2. Paying attention to our BMI,  and getting those numbers down is our own personal responsibility and has been shown to make a huge difference
  3. Lifestyle factors such as eating more of  a healthy plant-based diet with occasional fish
  4. Regular physical activity  can help us minimize our risk for heart disease, breast, ovarian, prostate, and colon cancers, osteoporosis, and Alzheimer’s disease
  5. I also believe that enjoying strong social and community support is essential
  6. I  have chosen to eliminate as much processed foods as possible, including making sure sugar (preferably cane) is on the fifth (or later) item on the ingredient list of any of those particular foods ~ the further down the list is better
  7. Choosing  meal replacements that are high in protein, low in calories, gluten free and low on the glycemic index, particularly when I travel or want to begin the morning with a healthy shake has been a big help for me.   (My favorite thing to do is create my “green” shake made in my VitaMix with kale, meal replacement, frozen organic fruit and pure water).

What are some of the things that help you maintain a healthy weight? I would love your comments about this important subject.


 

 

The Huge Price of Obesity

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Jan 252011
 


As the newest season of “Biggest Loser” begins, I am always shocked to see the latest contestants. Each season seems to bring an entirely new group of even heavier individuals than before. There almost seems to be an “inside” contest of who literally can qualify as the heaviest contestant ever.  The challenges before them are huge, but not impossible.

January is always a great month for new beginnings.  And often that includes losing weight.  Are you one of those individuals?  I just recently read one of the latest books for weight loss, “Just 10 Lbs” by Brad Lamm and found it a useful tool in the whole idea of transformation when it comes to losing weight.  Losing 10 lbs in 30 days by following 10 steps, each tackling a different aspect of weight loss, from nutrition to spiritual support.  He considers this process “a way of living, not a way of losing (weight), thus creating a lifestyle that emphasizes the mind, body, emotions, relationships, and most important, your spirit.”

Dr. Mehmet Oz, famous tv host, sees Lamm’s approach of “Mend, Move, and Maintain,” as a powerful way for us to make and keep the lifestyle changes we most need to stay at a healthy weight.  Mend your soul.  Move your body.  And maintain a healthy weight.  It’s that easy.  Brad helps people get real results by showing them how to (a) eat differently, (b) clean house emotionally, and (c) help other folks they love to change their food habits too. And just as every cigarette you smoke takes 6 minutes off your life- actually, current research from the University of Bristol puts the number closer to 11 minutes, every 10 pounds over your healthy weight robs you of precious time as well.

Realizing that obesity, according to Dr. Oz, is proving to be the great epidemic of our time, we all need to be committed to first, not be part of the problem, and second to be whatever influence we have to end this nationwide crisis.  The office of the U.S. surgeon general reports that 61% of Americans are obese and the cost to treat them is well above $100 billion a year.  This directly results in over 300,000 unnecessary deaths annually and Americans who are obese have a 50 to 100% higher risk of death compared with those who live at a healthy weight.

I love the challenge of losing 10 lbs. every 30 days. It does not overwhelm me.  Taking a healthy, nutritious shake for one or two meals along with concentrating on eating more fruits and vegetables is working for me.  What about you?  If you fall into that 61%, what are you doing?

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