New Research Finds The Best Strategy On How To Lose Weight

Most of us know that the best strategy on how to lose weight is to reduce our calorie intake. But actually reducing the amount of calories that we consume is easier said than done.

A new study from the Fred Hutchinson Cancer Research Center may help us with basic strategies on how to eat less and lose weight safely.

After studying 123 overweight to obese and sedentary women ranging in ages from 50 to 75, researchers find that

• Women who keep journals on the type of foods, and the amount of food that they eat lose more weight than women who do not keep food journals
• Women who do not skip meals lose more weight than women who do skip meals
• And women who do not eat out for lunch often lose more weight than women who do frequently eat out for lunch.

Based on their findings, the researchers recommend that postmenopausal women maintain a food journal, eat out less often, especially for lunch, and eat at regular intervals to help lose weight successfully.

When keeping a food journal, the researchers also recommend that you

• Be honest by recording everything that you eat
• Be accurate by measuring portions and reading labels
• Be complete in you recording by including how the food is prepared and whether any toppings or condiments are added to the food
• And be consistent by always carrying your food journal with you and faithfully record what and when you eat

These are simple tools that you can use to help you lose weight successfully.

Charles A. Pennison

Reference:

Fred Hutchinson Cancer Research Center: " Want to lose Weight? "

New Research Determines Which Diet Is Most Effective On How To Maintain Weight Loss

New research shows you how to keep those unwanted pounds off for good after working so hard to lose it in the first place.

A frustrating fact for those trying to maintain a healthy weight is that only one in six overweight people can maintain their weight loss over a long period of time. Many feel that finding a method on how to maintain their weight loss can be as allusive as the proverbial pot of gold.

One of the reasons why people tend to regain their weight after losing excess pounds is that their bodies experience a reduction in metabolism. In other words, their bodies burn fewer calories. This reduction in their metabolism makes it difficult to maintain a healthy weight.

Researches at the Boston Children's Hospital have a solution to this problem after studying the effect on metabolism of three types of diets:

1. A Low Fat Diet with 60% of daily calories from carbohydrates, 20% from fat and 20% from protein
2. A Low Glycemic Index Diet with 40% of daily calories from carbohydrates, 40% from fat and 20% from protein and
3. A Low Carbohydrate diet with 10% of daily calories from carbohydrates, 60% from fat and 30% from protein.

The results show that the low carbohydrate diet produces the best improvement in metabolism after losing 10 to 15% of body weight. However, the low carbohydrate diet also causes hormonal changes that can lead to insulin resistance and cardiovascular disease.

The low fat diet has the worse effect on metabolism of the three diets studied. Metabolism plummets with the low fat diet, which can make it difficult for weight loss patients to keep the excess pounds off.

The low glycemic index diet, on the other hand, produces similar improvements in metabolism as the low carb diet without the negative hormonal changes. Another plus for the low glycemic index diet is that it does not reduce or eliminate any food groups. This gives weight loss patients a larger variety of foods to choose for their meals, which may encourage them to remain on a healthy diet.

The combination of beneficial effects on metabolism, no negative changes in hormonal chemistry and no elimination of food groups may make the low glycemic index diet the best choice to keep the excess weight off over the long term.

Charles A. Pennison

References:

JAMA: " Effects of Dietary Composition on Energy Expenditure During Weight Loss Maintenance "
Boston Children's Hospital: " Study Challenges The Notion That Calorie Is Just A Calorie "

How to Cut an Avocado

If you are like me, you're using the wrong method to remove the skin from an avocado.

You want to remove as little of the flesh just beneath the skin as possible. The reason is that the largest amount of healthy carotenoids in avocados is in the dark green flesh just below the skin.

What are carotenoids? They are the chemical pigments in fruits and vegetables that give them their yellow, orange and red colors. You can only find these pigments in plants, algae, fungi and bacteria. More importantly, carotenoids help reduce the risks of developing cancers, cataracts and age-related macular degeneration of our eye sight.

How to properly cut an avocado.

1. Cut the avocado lengthwise around the seed
2. You should end up with two halves of the avocado still connected by the inner seed
3. Grab both halves and twist in opposite directions until the halves separate
4. Remove the seed either with your fingers or a spoon
5. I like keeping the avocado in halves, but you may prefer to cut the halves into quarters
6. Gently remove the skin with your fingers. Usually, the skin will easily separate from the flesh leaving the healthy, dark portion of the flesh intact
7. Sprinkle the flesh with white vinegar or lemon / lime juice to prevent discoloration of the avocado flesh

How To Eat Avocados 

Here are just a few ideas on how to add avocados to your diet:

1. Add sliced avocados to your favorite salad
2. Use a ripe avocado as a spread on sandwiches to replace mayonnaise
3. I enjoy putting slices of avocado on my sandwich as a substitute for sliced tomatoes 
4. Use a chopped avocado as a garnish for soups
5. Mix with tofu for a healthy salad dressing

Avocado Health Benefits

It is true that avocados are high in fat. However, the fat in avocados are healthy fats.

Most of the fats found in avocados have anti-inflammatory properties. Research has shown that constant, low levels of inflammation in our bodies may be responsible for health problems such as

1. Arthritis
2. Cardiovascular disease
3. Some cancers
4. and Alzheimer's disease

That is why vegetables like avocados may help to reduce the risks of developing many of these diseases.

Over half of the fat in avocados is in the form of oleic acid, which helps to increase the absorption of fat-soluble nutrients. Oleic acid has also been shown to reduce our risks of developing heart disease.

Avocados are also high in

1. Fiber
2. Vitamin K
3. Folate
4. Vitamin C
5. Vitamin B5
6. Vitamin B6 and
7. Potassium

To help you improve your overall health and fitness, add avocados to your diet plan.

Charles A. Pennison

References:

Whole Foods: " Avocados "
California Avocado: " How to Choose and Use "
The Carotenoid Project: " The Carotenoid Story "
WebMD: " Anti-inflammatory Diet "

Changing The Time of Day When You Eat May Help Prevent Obesity And Diabetes

Changing the time of day when you eat, rather than what you eat, may help you maintain a healthy weight and prevent diabetes.

That is the result of a very interesting study by the researchers at the Salk's Regulatory Biology Laboratory.

This is a study that was conducted with mice, but may have relevance to humans. However, human tests will have to be conducted to make that claim.

This is what the researchers found. When mice were restricted to eating during an 8 hour period and forced to fast during the remaining 16 hours of the day, they weighed less and were healthier than mice that could eat whenever they wanted to eat.

Just think about that for a second. If you could restrict your eating to an 8 hour period of the day and fast for the remaining 16 hours, you might be able to reduce your weight and fat content, and be healthier. And you may be able to be healthier without changing what you eat. Just change when you eat, and lengthen the fasting period.

Most of us do not eat during our sleep cycle of about 8 hours. To be healthier and slimmer, just find a way to increase that period of fasting to 16 hours. You don't have to change anything else. However, if you also eat healthier foods and fast for 16 hours, you may become even more healthy.


On the other hand, if you eat around the clock and have very short fasting times, you may have difficulties in maintaining a healthy weight. Not only that, but you also increase your risks of developing diabetes, liver and heart disease.

In other words, the length of your fasting time each day is an important factor in whether or not you can maintain a healthy weight and lower your risk of diabetes, according to this new research study.

The mice that ate around the clock, compared to the mice that had a 16 hour fasting period,

1. Weighed 28% more
2. Developed high cholesterol
3. Had high blood sugar
4. developed liver damage
5. and had diminished motor control

The researchers found that when you eat frequently without fasting, your body keeps making and storing fat, which eventually can lead to liver damage. Your liver also continues to make additional glucose, which raises your blood sugar, which can eventually develop into diabetes.

However, if you fast for several hours, your body makes less fat, glucose and cholesterol. If you regularly fast for long periods each day, your body starts burning fat cells during the fasting period. In addition, instead of producing extra glucose, your body uses that nutrition to repair damaged cells and make new DNA. The net result is lower cholesterol, less fat cells and lower blood sugar levels.

 If you are looking for ways to maintain a healthy weight and reduce your risk of diabetes without the use of drugs, consider increasing your fasting time every day. This means, of course, no late night snacking.

Charles A. Pennison

References:

Salk Institute for Biological Studies: " Salk Study May Offer Drug-free Intervention To Prevent Obesity and Diabetes "

Fructose And Insulin Resistance In Your Brain

A diet high in fructose can slow down your brain, and disrupt your ability to learn and remember information, according to a new UCLA study.

The results of this study are quite interesting.

They studied two groups of rats. Both groups were trained for five days to navigate a maze with one exit, and both groups were fed standard rat chow.

Following five days of training sessions, both groups were given a fructose solution as drinking water for six weeks. The second group, however, was also fed omega-3 fatty acids.

After six weeks, the group that did not eat any omega-3 fatty acids were much slower in navigating the maze that they were trained to navigate. The second group that ate omega-3 fatty acids in addition to the fructose water were much faster in navigating the maze.

It appears that fructose can block insulin's ability to regulate how brain cells use and store sugar for energy that is needed for processing thoughts, memory and learning. In other words, a high fructose diet can harm your brain's ability to function properly.

On the other hand, omega-3 fatty acids appear to counteract the negative influences of fructose on the brain.

The conclusion on brain health is that fructose is bad, and omega-3 fatty acids are good.

For optimum health, it is best to stay away from highly processed foods that contain a lot of fructose. However, we all fall to the temptation of a sugary snack from time to time. If you keep your omega-3 fatty acid levels in your blood stream on the high side by eating a lot of cold water fish, walnuts and flaxseeds, your body should be able to counteract an occasional unhealthy snack.

But,

1. If you want to minimize your risk of developing type 2 diabetes
2. And you want to maintain a healthy body weight
3. And you want to minimize your risk of developing fatty liver disease
4. And you want your brain to function at its best,

Then stay away from foods that contain fructose, and eat a lot of cold water fish, walnuts and flaxseed.

Charles A. Pennison

References:

UCLA News: " This is your brain on sugar: UCLA study shows high-fructose diet sabotages learning, memory "

Don't Throw Away Good Vegetable and Fruit Broths

When you steam or boil fruits and vegetables, do you keep the liquid?

The broth that you are left with when you steam or boil vegetables or fruits is full of vitamins, minerals and healthy anti-oxidants. Don't throw this liquid away.

I like to use the vegetable broths for soups and beans. For fruit broths, I use them when I cook oatmeal or barley for breakfast. It is a great way to add additional nutrients to your meals, and it saves water.

So, get into the habit of saving and using those broths for future meals. After all, why use plain water when you can use flavored broths for your soups, beans and oatmeal.

Charles A. Pennison

Is Fructose Really Just Sugar?

Sugar is just Sugar, right?

Not really, according to the researchers at the Duke University Medical Center.

Increased fructose consumption may increase the risk of developing nonalcoholic fatty liver disease for the obese and those with diabetes.

What is fructose?

Fructose is a type of sugar that is found in many plants. It is also the sweetest tasting of the most available type of sugars.

Sources with the highest concentrations of fructose are

1. High Fructose Corn Syrup
2. Honey
3. Molasses
4. And Dried Figs

Fructose is also the most common form of sugar added to many processed foods, candies, sodas and fruit juices.

What is Nonalcoholic Fatty Liver Disease (NAFLD)?

It is a condition that involves the accumulation of fat in the liver without alcohol abuse. Overtime, NAFLD can lead to more serious health conditions of hepatitis, liver failure and death.

Being overweight is a risk factor for NAFLD along with a family history of fatty liver. And now, the results of this new research suggest that a high consumption of fructose, especially for the obese, is also a risk factor for NAFLD.

Why is Fructose Different from the other sugars?

The researchers at Duke indicate that fructose, unlike other sugars, requires a molecule called adenosine triphosphate (ATP) in order to be metabolized in your liver. ATP is a molecule in every cell in your body that chemically stores energy. When your cells need energy to do mechanical work, it gets that energy from ATP.

If you consume large amounts of fructose from processed foods, it can deplete the amount of ATP in your liver. This is especially true for the obese and those with diabetes, since they may already have an inability to produce adequate amounts of ATP. With the addition of fructose, their livers can easily be depleted of necessary energy to function properly.

This, in turn, can lead to the development of fatty liver disease and hepatitis.

This is just another reason to avoid processed foods with added fructose, especially if you are obese and have diabetes. Focus on eating more fresh fruits and vegetables, and staying away from sweetened juices and sodas to improve your overall health and fitness.

Charles A. Pennison

References:

Duke Health: " Increased Fructose Consumption May Deplete Cellular Energy in Patients with Obesity and Diabetes "
Fatty Liver Diets: " Fatty Liver "
Wikipedia: " Adenosine Triphosphate "
Wikipedia: " Fructose "
" Is Fructose Stealing Energy From Your Liver? "

Changing Your Diet May Lower Your Alzheimer's Disease Risk

Can a change in your diet lower your Alzheimer's Disease risk?

The answer may be yes, according to Yian Gu, an associate research scientist at Columbia University in New York City.

Past research has shown that you can reduce your risk of developing Alzheimer's Disease by 65% by eating a Mediterranean type of diet and exercising regularly. Since the Mediterranean type of diet is low in red meats and high in fish, nuts and vegetables, this study focused on the amount of omega-3 fatty acids in the diets of dementia free seniors over the age of 65.

One of the characteristics of having a high risk of developing Alzheimer's Disease, is a high blood level of beta amyloid protein. This protein is a major component of amyloid deposits in the brain, which is a hallmark of the disease.

After studying 1,200 dementia free seniors over the age of 65, the results indicate that "regardless of age, gender, ethnicity and educational background, the more omega-3 fatty acids consumed, the lower the beta amyloid levels found in the blood." These healthy seniors got most of their omega-3 fatty acids from fish, poultry, margarine, nuts and salad dressing.

In other words, eating more foods high in omega-3 fatty acids reduces the amount of beta amyloid protein in your blood stream, which in turn reduces your risk of developing Alzheimer's Disease.

Alzheimer's does occur in my family over the age of 70. This is one of the reasons that I have changed my diet to eating more cold water fish. I now seldom eat red meats, and consume 3 servings a week of Brisling Sardines. The fish that are highest in omega-3 fats and low in mercury are sardines, herring and wild salmon.

Other foods high in omega-3 fats are

1. Ground Flax seed
2. Chia Seeds
3. Walnuts
4. And cooked soybeans

Omega-3 fatty acids are not only good for your heart, but also good for your brain's health and fitness. Eat more foods high in omega-3 fatty acids and live long and prosper.

Charles

Reference:

Doctor's Lounge: " Eating More Foods Rich in Omega-3s May Lower Alzheimer's Risk: Study "
The FASEB Journal: " Role of the beta-amyloid protein in Alzheimer's Disease "
WebMD: " Beta-Amyloid May Identify Alzheimer's Disease "

A Component of Oregano Kills Prostate Cancer Cells

If you love oregano and have an above average risk for prostate cancer, you are in luck. A component of oregano kills prostate cancer cells.

That is what researcher Dr. Supriya Bavadekar of the Long Island University is reporting at a conference in San Diego.

Carvacrol appears to cause the death of prostate cancer cells, which is otherwise known as "cell suicide." It is a component of the essential oils in oregano and thyme.  More research will be conducted to determine exactly how carvacrol goes about killing these cancer cells.

Since the herbs oregano and thyme are widely used spices and considered safe for human consumption, the use of its oil to kill prostate cancer cells is a significant finding in the fight against cancer. Natural remedies for serious diseases is always a significant breakthrough, since these potential cures are typically cheaper than manufactured drugs, and have less to no dangerous side-effects.

I personally don't like oregano, but I may be developing a taste for this spice, since I come from a family that has an above average risk for developing prostate cancer. There was a time when you could not get me to eat one sardine, but I now eat three servings a week of this little and nutrient packed fish. So I know that I can learn to appreciate the taste of oregano.

Fresh oregano is less pungent than the dried version. It complements most tomato sauce and meat recipes. The flowers are also edible, and can be used in salads.

The plant is fairly easy to grow, and is hardy from US planting zones 5 to 9. It can be grown in containers, or used as a ground cover in sunny gardens. It has few pest problems.

So, include fresh oregano in your arsenal of prostate cancer fighters, and frequently use this healthy spice to improve your health and fitness.

Charles

References:

Long Island University: "LIU Study: Component In Oregano Kills Prostate Cancer Cells"
Wikipedia: "Carvacrol"
Herb Expert: "Cooking with Oregano"
About.com: "Growing Oregano"

May: National Physical Fitness and Sports Month

A message from Michaela Thayer.

Good afternoon Charles,

On behalf of the President's Council on Fitness, Sports & Nutrition, I’d love for you and your readers to help us celebrate National Physical Fitness and Sports Month beginning in May. This month serves as an opportunity to highlight the importance of physical activity and encourage Americans of all ages, backgrounds and abilities to get and stay active.

Here are three ways you can get involved in National Physical Fitness and Sports Month:

Join us for the PCFSN Annual Meeting
PCFSN holds its annual meeting each May in Washington, D.C., to kick off National Physical Fitness and Sports Month. PCFSN's celebrity Council members, including NFL Quarterback Drew Brees and Olympic gymnast Dominique Dawes, discuss the Council's current physical activity outreach initiatives and progress toward 2012 goals. Watch LIVE at pcfsnmeetingwebcast.com at 10am ET on May 1.

Participate in the conversation on Twitter
Did you know that physical activity is anything that gets your body moving? Are you getting enough physical activity each day? How has physical activity benefited your life? Log on to Twitter, follow @FitnessGov, and join in on the discussion using the hash tag #FitnessMonth. Follow us so that you are among the first to know about our special Twitter chat on fitness that will be announced in the coming weeks.

Pledge to earn the Presidential Active Lifestyle Award (Activity + Nutrition)
Take the pledge this May to sign up for the Presidential Active Lifestyle Award (Activity + Nutrition) – commonly known as PALA+. PALA+ encourages youth to be active for 60 minutes a day and adults for 30 minutes a day, five days a week for six out of eight weeks. You also commit to one new healthy eating goal each week – like filling half your plate with fruits and vegetables or making half the grains you eat whole grains – and then build upon that goal each week. It’s a great way to motivate your physical activity and eating routines. Learn more at Fitness.gov.

We hope you’ll join us in celebrating National Physical Fitness and Sports Month! Please let me know if you have any questions.

Best,
Michaela

Gut Flora May Affect Your Mood

What is a possible cause of moodiness, paranoia, hostility and aggressive behavior?

It may be an imbalance in your gut flora.

What is gut flora?

It is the group of microorganisms that live in your digestive tract. They include things like bacteria, fungi and protozoa. Bacteria, however, has the largest population, and are the most influential microorganisms in your gut. Most people have at least 300 different species of bacteria in their digestive tract.

Some are considered "good bacteria" while others are considered "bad bacteria." When the good and bad bacteria are in their proper balance in our guts, they perform essential health roles such as

1. Synthesizing and excreting vitamins
2. Prevent the spread of "bad organisms"
3. Stimulate our immune system
4. Metabolize drugs
5. Produce gut-nourishing fatty acids
6. Produce antibodies
7. And help maintain a healthy gut lining

However, when these organisms get out of balance, they can

1. Increase the risk of colon cancer
2. Interfere with the absorption of nutrients
3. Increase the risk of inflammatory bowel disease
4. Increase the risk of irritable bowel disease
5. And may even cause personality changes like paranoia, hostility and aggressive behavior.

Additional Research

Researchers at the University College Cork have discovered that mice fed a "good bacteria" or probiotic bacterium called Lactobacillus rhamnosus, which is common in yogurts and dairy products, can have a positive effect on mood. This probiotic in their guts tended to reduce levels of stress, anxiety and depression.

It is not totally understood how gut flora can influence chemical messengers in the brains of the tested mice. However, there is a direct communication path between our digestive tract and our brains via the vagus nerve.

To test whether or not the digestive tract of the test mice was communicating with the mice brains, the researchers severed the vagus nerve of the mice. After the nerve was severed, the probiotic no longer had an effect on the chemical signals in the mice brains.

This suggest that "good bacteria" in the guts of the mice were somehow having a positive effect in the brains of the mice.

More research is required to determine if "good bacteria" has the same positive effect on mood in humans.

 How Do We Maintain A Healthy Gut Flora Balance?

The typical American diet of animal proteins and refined carbohydrates tend to cause an unhealthy imbalance in our digestive tract bacteria. On the other hand, a diet rich in vegetables, fruits, complex carbohydrates and less animal proteins helps create a healthy balance in our gut flora.

So, to maintain a healthy gut flora to improve your overall health and fitness and mood

1. Eat a diet rich in vegetables, fruits and complex carbohydrates
2. Eat less animal proteins
3. Eat less sugar and corn fructose
4. Eat more pre-biotic and probitoic rich foods like yogurt, dairy products, kefir and sauerkraut.

Charles

References:

Discover Magazine: "From Guts To Brains - Eating probiotic Bacteria Changes Behavior in Mice"
Wikipedia: Gut Flora
Huffpost Healthy Living: "The Keys to Maintaining a Healthy Gut"
UCC: Probiotic Bacteria Lessens Depression

Dietary Habits of Chinese Breast Cancer Survivors

What do Chinese Breast Cancer survivors have in common concerning their dietary habits?

They eat a lot of cruciferous vegetables.

This is the conclusion of a study conducted by the Vanderbilt-Ingram Cancer Center and the Shanghai Center for Disease Control and Prevention.

What are Cruciferous Vegetables?

The Chinese women that were studied ate primarily

1. Turnips
2. Chinese cabbage or bok choy and their greens
3. White broccoli
4. And Brussels sprouts

Cruciferous Vegetables that are common in the US are

1. Broccoli
2. Cabbage
3. Kale
4. Collard greens
5. Brussels sprouts
6. Kohlabi
7. Cauliflower
8. Mustard greens
9. Turnip greens
10. Watercress and garden cress

Study Results

The researchers found that the amount of these vegetables that were consumed by Chinese women in the first 36 months after being diagnosed with breast cancer was associated with

1. A reduced risk of total mortality
2. Breast cancer specific mortality
3. And a reduced risk of disease recurrence

The women who ate the most of these vegetable each day had

1. A 62% reduced risk of total mortality
2. A 62% reduced risk of breast cancer mortality
3. And a 35% reduced risk of breast cancer recurrence

This is in comparison with the women who ate the least of cruciferous vegetables.

This study just adds to the growing amount of evidence that making cruciferous vegetables and dark green leafy vegetables the major part of your diet not only reduces your risk of breast and other cancers, but also is important for you overall health and fitness.

Charles

References:

Vanderbilt University Medical Center: " Eating cruciferous vegetables may improve breast cancer survival "
Whole Foods: " Feeling Great with Cruciferous Vegetables "

Two Essential Ingredients In Preventing Kidney Stones

Water and one surprising ingredient are essential in preventing Kidney Stones.

You probably guessed that consuming too little water can lead to the formation of kidney stones. But did you know that too little calcium in your diet can also lead to the formation of kidney stones?

And the important thing about calcium in preventing kidney stones is that it needs to come from a food source, and not from supplements. Apparently, calcium from supplements did not prevent the formation of kidney stones.

This is the conclusion of researchers from the University of Washington School of Medicine.

Research Conclusions 

Their research is based on following 78,293 US women for an average of eight years. Their research conclusions include:

1. The women with the highest calcium consumption in their diets were 28% less likely to develop kidney stones compared to the women with the lowest consumption of calcium.
2. Women with the highest consumption of fluids per day had a 20% lower risk of developing stones than the women with the lowest fluid intake.
3. Women who had the highest levels of sodium in their diet had a whopping 61% higher risks of developing kidney stones than the women with the lowest levels of sodium in their diet. 

Best Ways of Preventing Kidney Stones

Based on their research conclusions, the best ways to prevent the formation of kidney stones are to

1. Eat foods high in calcium content
2. Stay away from calcium supplements
3. Drink sufficient fluids every day
4. Reduce your sodium intake

Foods Highest in Calcium Content

These foods have the highest calcium content according to Whole Foods

1. Yogurt - 44.8% RDV
2. Tofu - 39.6% RDV
3. Sesame Seeds - 35.1% RDV
4. Sardines - 34.6% RDV
5. Milk - 29.2% RDV
6. Collard Greens - 26.6% RDV
7. Cheese - 22.1% RDV
8. Turnip Greens - 19.7% RDV

How Much Fluids Per Day?

Every one is a little different. The best way to determine how much fluids you should consume each day is to look at your urine. If it is pale in color, your fluid intake is adequate. If it is dark in color, you should consume more fluids.

How To Reduce Your Sodium Intake

Besides using less salt, you should also reduce your intake of fast foods, processed meats and canned foods. You can also use Lite Salt.

So, eat more foods high in calcium content, take in adequate amounts of fluids and reduce your sodium consumption to improve your kidney's health and fitness by preventing the formation of kidney stones.

Charles

References:

Reuters: " Too Little Calcium, Water Linked to Kidney Stones "
Whole Foods: Calcium

How To Improve Your Brain Health

These 4 factors can help you improve your brain health, and may help prevent dementia and Alzheimer's Disease.

Research is showing that making better lifestyle choices can improve your brain health. These simple lifestyle changes can also protect your brain from the onset of Alzheimer's Disease.

The 4 lifestyle choices that greatly benefit your brain are

1. Staying physically active
2. A healthy diet
3. Exercises for your brain
4. And staying socially active.

Physical Activity and a Healthy Diet

Research by Dr. Scarmeas and his colleagues at the New York Presbyterian/Columbia University Medical Center have shown that physical activity and a healthy diet can greatly reduce your chances of developing Alzheimer's Disease.

Evidence of the research is suggesting that lifestyle changes that promote heart and vascular health also promotes brain health.

Suggestions for physical activity that promotes heart and brain health are

1. Maintaining a regular physical fitness routine
2. Perform moderate-intensity aerobic exercises for 30 minutes a day for at least 5 days a week
3. Perform weight resistance training for muscle strength at least 3 days a week, every other day.

What is a Healthy Diet?

The diet that best promotes brain and heart health is the Mediterranean type of diet. The Mediterranean type of diet is low in carbohydrates and saturated fats. It is high in

1. Dark colored fruits and vegetables like blueberries, raspberries, spinach, red cabbage and broccoli.
2. Cold water fish like salmon and sardines
3. Nuts like walnuts and pecans
4. Healthy fats like extra virgin olive oil
5. Seeds like flaxseeds and chia seeds

Exercises For Your Brain

Constantly learning new things are the best exercises for your brain. This can include

1. Learning a new language
2. Learning to play a new musical instrument
3. Frequently reading a new book
4. Crossword puzzles
5. Playing chess or checkers with different people
6. Learning new games

Just keep challenging your knowledge and brain.

Staying Socially Active

One of the things that people with healthy brains do is remaining socially active with family and friends. Keep in touch with people that you know, and find ways to make new friends. Volunteering is also a good way to stay socially active.

Join a book club or some other type of club that includes activities that you enjoy.

Make these changes in your lifestyle and drastically improve your brain's health and fitness.

Charles

References:

Rush University Medical Center: "Boost Your Brain Health"
New York-Presbyterian: "Exercise, Diet Lower Alzheimer's Risk"

Healthy Brain Foods

Learn which foods are best for your brain health.

To learn which foods are best for your brain health, Fernando Gomez-Pinilla, a UCLA professor of neurosurgery and physiological science, analyzed over 160 research studies concerning brain foods.

His conclusion focused on 3 ingredients of food that have the greatest impact on improving your brain health. They are

1. Omega-3 fatty acids
2. Folic Acid
3. And curcumin

Omega-3 Fatty Acids

Research makes one thing crystal clear concerning brain health. "Omega-3 fatty acids are essential for normal brain function."

Diets deficient in omega-3 fatty acids are associated with an increase risk of developing

1. Attention deficit disorder
2. dyslexia
3. dementia
4. depression
5. bipolar disorder
6. and schizophrenia

Children are especially affected with diets deficient in omega-3 fatty acids. Studies in England and Australia showed that children with sufficient omega-3 fatty acids in their diet had higher test scores on

1. Verbal intelligence
2. Learning abilities
3. and Memory ability

The type of omega-3 fatty acid that is essential for brain health and function is DHA or docosahexaenoic acid. This type of fat most come from our food, and is found mostly in cold water fish, such as salmon and sardines.

An interesting fact is that people who live on the Japanese island of Okinawa have the world's longest lifespans. They also have a very low mental disorder rate in their population. It probably is no coincidence that they also eat a lot of fish and stay physically active all their life.

Foods that are highest in omega-3 fatty acids are

1. Flaxseed
2. Wild Salmon
3. Chia Seeds
4. Sardines
5. And Walnuts

Folic Acid

It has also been found that folate supplements are effective in preventing cognitive decline and dementia.

Foods highest in folate are

1. Calf liver
2. Lentils
3. Pinto Beans
4. Garbanzo beans
5. Spinach
6. Black Beans
7. Navy beans
8. Kidney beans
9. Collard greens
10. And Turnip greens

Curcumin - Turmeric Spice

Curcumin, which is found in the spice turmeric, is associated with reducing memory deficits in animal models of Alzheimer's Disease. Turmeric, by the way, is the spice that makes yellow mustard yellow.

In India, where there is a high curcumin consumption in their diet, there is a very low incidence of Alzheimer's Disease.

One way to increase your consumption of curcumin is Turmeric Tea.

The evidence is clear. For improved brain health and fitness, make sure that your diet has adequate amounts of omega-3 fatty acids (especially DHA), folic acid and curcumin. To give your brain an added boost in healthy habits,

1. Stay away from foods high in saturated fats
2. Get adequate amounts of sleep
3. And stay physically and socially active

Charles

References:

UCLA Newsroom: "Scientists learn how what you eat affects your brain - and those of your kids"
Linus Pauling Institute: Curcumin
Whole Foods: Folate
Self Nutrition Data: Foods Highest in Total Omega-3 Fatty Acids

Skip The Red Meat For A Healthy Diet

If you are looking for a heart and cancer healthy diet, then it is best that you skip the red meat.

The Harvard School of Public Health issued a press release that states "...that red meat consumption is associated with an increased risk of total, cardiovascular, and cancer mortality."

This conclusion is based on the Harvard researchers observing 37,698 men from the Health Professionals Follow-up Study for 22 years, and 83,644 women from the Nurses' Health Study for 28 years. At the start of the study, both groups were free of cardiovascular disease and cancer. The participants completed questionnaires every four years to allow the researchers to assess their diets.

Study Results

The results indicated that

1. Regular consumption of red, especially processed red meat, was associated with an increased mortality risk.
2. One daily serving of unprocessed red meat was associated with a 13% increase in mortality risk.
3. One daily serving of processed red meat was associated with a 20% increase in mortality risk.

What is in Red Meat That Makes It Unhealthy?

Some of the ingredients in red meat and processed red meat that are linked to an increased risk of developing cardiovascular diseases and cancer are

1. Heme iron
2. Saturated fat
3. Sodium
4. Nitrites
5. And carcinogens formed during cooking.

What are healthy alternatives to Red Meat?

Replacing the red meat with a healthier protein source was associated with lowering the mortality risks by

1. 7% with fish
2. 10% with legumes
3. 10% with low fat dairy products
4. 14% with poultry
5. 14% with whole grains
6. And 19% with nuts.

What is Red Meat?

Red meat is dark in color when it is raw. Some examples include

1. Beef
2. Lamb
3. And Pork

What are Processed Red Meats?

Processed red meats have been treated by smoking, salting, curing and having preservatives added to them. Some examples are

1. Hot dogs
2. Bacon
3. Ham
4. And Deli Meats

According to the American Institute for Cancer Research, consuming more than 18 ounces of red meat each week increases your risk of developing colorectal cancer. If you still want to keep red meat in your diet, try to reduce your consumption to less than 18 ounces each week of cooked red meat, which is equivalent to 24 ounces of raw red meat.

Mediterranean Style Diet - The Healthy Diet Choice

For improved health and fitness, it is best to use the Mediterranean type of diet, which is considered one of the healthiest diets to follow. The Mediterranean type of diet includes

1. Lots of fruits and vegetables
2. Nuts
3. Legumes
4. Whole grains
5. Fish
6. Extra virgin olive oil
   
7. And small amounts of red wine.

Charles

References:

Harvard School of Public Health Press Release: Red Meat Consumption Linked to Increased Risk of Total, Cardiovascular, and Cancer Mortality

American Institute for Cancer Research: Red and Processed Meats: The Cancer Connection

Healthy Benefits of Chia Seeds

If you are looking for a food with the equivalent health benefits of flax seeds but doesn't require grinding, Chia Seeds are your salvation.


What Are Chia Seeds?

Chia seeds come from a desert plant that grows in Southern Mexico called Salvia hispanica.

Both the Aztecs and Mayans regularly consumed these seeds due to their ability to sustain energy and stamina over long periods of time. This is one of the reasons why these seeds were a big hit with the warriors of these tribes.

Chia Seeds Nutrition - Omega 3 Fatty Acids

These seeds have 3 times the amount of omega-3 fatty acids as omega-6 fatty acids. Compared to the same amount of flax seed, chia seeds have 77% the amount of omega-3 fatty acids.

However, you have to grind flax seeds to absorb its omega-3 fatty acids. Chia seeds do not have to be ground. You can eat them as is to absorb their full nutritional value.

Chia Seeds Nutrition - Fiber

The American Heart Association recommends that we get 25 to 30 grams per day of fiber from foods. Just one serving a day, three tablespoons, of these seeds delivers 37 to 44% of the recommended amount of fiber.

Chia Seeds Nutrition - Calcium

One servings of these seeds, or three tablespoons, gives you 177 mg of calcium, which is 14 to 18% of the daily recommended requirements, depending on your age.

Chia Seeds Nutrition - Protein

One serving or three tablespoons delivers 4.4 grams of protein, which is 9% of your daily requirements.

How To Eat Chia Seeds

1. These tasty seeds can be sprinkled on salads or cereals.
2. You can make a fruity pudding by adding 3 tablespoons of these seeds to one cup of any fruit juice of your choice. Let the mixture set for 15 to 30 minutes to form a pudding texture.
3. Add 3 tablespoons to your favorite yogurt.
4. You can grind them and add the ground seeds to your favorite muffin, cake, pancake, or any baked goods recipe.
5. Make a "Chia Fresca" by adding 3 tablespoons lemon juice to a cup of chilled water and sweeten to your preferred taste. Then add 1 teaspoon of chia seeds to the water-lemon mixture. Let the seeds soak up the water for 10 minutes, and then serve.

Eating these delicious chia seeds will add healthy omega-3 fats, calcium, protein and fiber to your diet. What a great way to enhance your health and fitness.

Charles

References:

American Heart Association - Fiber
Nutrition Data - Chia Seeds
Nutrition Data - Flax Seeds
Convert To - Chia Seeds
The Dr. Oz Show - Chia: Ancient Super-Seed Secret
Dr. Weil - What is Chia?
About.com - Chia Fresca

How To Lower Your Cholesterol Without Statins

If you are tired of all the side-effects of statins, or just concerned of the potential dangers of taking statins and their high cost, the following story is for you.

I found a great article titled "Escape from Statins," by Michael Perry, while doing the research for this post. The article is about Michael's journey in reducing his serum cholesterol without the use of statins.

With a diet change and an exercise routine, he was able to lower his LDL from 178 mg/dl to 120, and increase his HDL from 39 to 45. The diet change that reduced his LDL is called the "dietary portfolio of cholesterol-lowering foods."

Dietary Portfolio

The dietary portfolio of cholesterol-lowering foods was created by researchers at St. Michael's Hospital and the University of Toronto. As described in the Harvard Health Publications article "Portfolio Beats Low-Fat Diet For Lowering Cholesterol," this diet did a better job at lowering cholesterol than the low-fat diet recommended by the American Heart Association. It basically consists of

• Margarine enriched with plant sterols
• Oats
• Barley
• Psyllium
• Okra
• Eggplant
• Soy protein
• And whole almonds

More specifically

"All participants in the study followed a heart-healthy diet that was low in saturated fat (minimal butter and other dairy fats, beef fat) and rich in fruits and vegetables, beans and whole grains. Those in the portfolio group added cholesterol-lowering foods. For someone eating 2,000 calories a day, these included:

• A handful of nuts each day.
• Two teaspoons of sterol-enriched margarine, such as Benecol or Take Control.
• Two servings a day of soy-based foods, such as a glass of soy milk or a soy burger.
• Two servings a day of foods rich in soluble (viscous) fiber, such as oatmeal, psyllium-enriched cereals, barley, and vegetables such as okra and eggplant."

11 Foods That Lower Cholesterol

In another Harvard Health Publication titled "11 Foods That Lower Cholesterol," it states that foods rich in soluble fiber, which is also known as viscous fiber, is best for lowering cholesterol. This type of fiber binds with cholesterol and removes it from your digestive system before the cholesterol can be absorbed into your bloodstream.

The 11 foods are

• Oats - good source of soluble fiber
• Barley - an excellent source of soluble fiber
• Beans - good source of soluble fiber
• Eggplant and okra - excellent sources of soluble fiber
• Nuts, especially almonds, walnuts and peanuts, reduce LDL
• Vegetable oils in place of butter - especially extra virgin olive oil and canola oil
• Apples, grapes, strawberries and citrus fruits are good sources of a soluble fiber called pectin, which lowers LDL
• Foods fortified with sterols and stanols. Some spreads that are fortified with Plant Sterols are Benecol, Taking Control and Phytrol.
• Soy protein found in soy beans, tofu and soy milk can lower LDL
• Cold Water fish like herring and sardines are rich in omega-3 fats, and reduces LDL levels by replacing red meats which tend to boost LDL levels. These fish also reduce triglyceride levels.
  
• Fiber Supplements containing psyllium provide soluble fiber.
  

Changing your diet to one that is rich in these 11 foods in combination of an exercise routine will increase your health and fitness, and reduce your risks of cardiovascular disease, diabetes and strokes.

Charles

Mark Bittman On What's Wrong With What We Eat - TED

Why Low Glycemic Foods Are An Important Dietary Choice

If you are interested in reducing your risks of cardiovascular disease and type 2 diabetes mellitus, then please read this post.

I for one will be changing the way I eat, and what I eat from now on.

There are two ways to measure the glycemic response to carbohydrates. The first and oldest way to measure the glycemic response is the Glycemic Index (GI). The second method is considered by many to be an improvement to the glycemic index, and is called the Glycemic Load (GL).

Glycemic Index vs. the Glycemic Load

The earliest known work on the glycemic index was done by Dr. David Jenkins at St. Michael's Hospital in Toronto. The index has been greatly expanded by Jennie Brand-Miller at the University of Sydney.

The glycemic index rates carbohydrates based on their rate of glycemic response. It is a scale from 0 to 100, with 100 being foods that cause the most rapid rise in blood sugar. Pure glucose is assigned the value of 100. Stevia with 0 calories has a 0 glycemic index.

The Glycemic Load was popularized by Dr. Walter Willett of the Harvard School of Public Health in 1997. It is calculated dividing 100 into the GI and multiplying that number by the Net Carbs. Net Carbs are Total Carbohydrates minus Dietary Fiber. Hence, GL takes into account both the type and quantity of carbohydrates consumed.

GL was developed because scientists noticed that some high Glycemic Index foods resulted in a relatively small glycemic response and vice versa. The Glycemic Load or GL is now considered by many to be the better way to measure glycemic response of foods.

However, GL is still not the final solution on how to properly select low glycemic foods. As Dr. Brad Weeks points out in his article " The Carbohydrate Conundrum ",

"Of course, the glycemic load is not the only consideration in a healthful diet. White sugar has a low GL, but that doesn’t mean it’s good for anything. And don’t let the GL lull you into overeating: You still need to be mindful of calories and portion control. In addition to healthy carbs, the Whitaker Wellness dietary program also includes modest amounts of healthy fats and moderate portions of protein with each meal. This aids in blood sugar control for our diabetic patients and also helps with weight loss. A recent study conducted at the University of Illinois confirmed that a protein-rich diet, in conjunction with exercise, is more effective at reducing body fat than a diet low in calories alone."

As far as the type of foods that is selected at his clinic, Dr. Weeks states

"we strive to lighten our patient’s glycemic load. Our chef, who prepares three meals a day for patients attending our Back to Health Program, serves only low GL carbohydrates. That includes lots of salads, green vegetables, beans, and legumes. We go easy on breads, and for sweet treats we opt for fruit and occasional desserts made with low GL natural sweeteners, such as stevia and xylitol."

An excellent list of food GI and GL values is the Revised International Table of Glycemic Index and Glycemic Load Values by David Mendosa. In general, low GI foods have a value of 55 or less, and low GL foods have a value of 10 or less. GI values of 70 and higher are high, and GL values of 20 or higher are considered high.

The American Journal of Clinical Nutrition published the original International Table of Glycemic Index and Glycemic Load Values in 2002.

Personally, I will be limiting my two favorite foods, which are rice and pasta. I will be trying a cauliflower rice recipe and eating more vegetables like red cabbage for substitutes.

Why Are Low Glycemic Loads Important?

Research has shown that high dietary glycemic loads are associated with

• Increased triglyceride levels and decrease HDL levels, which increased the risks level of developing cardiovascular disease.
• Increased levels of C-reactive protein, which is a predictor of cardiovascular disease.
• And an increased risk of developing type 2 diabetes mellitus.

So, start eating more low glycemic foods like green vegetables, legumes and peanuts to maintain good health and fitness.

Charles

References:

The Carbohydrate Conundrum
Glycemic Index - Self Nutrition Data
Glycemic Index - Linus Pauling Institute