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July 2008 - Posts
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I was watching the evening news on a national network this week when they announced a breakthrough in the success of weight loss programs by researchers at Harvard. People who kept a written diary of the foods they ate every day could lose twice as much weight compared to other dieters who did not keep a diary. They interviewed a woman who kept a diary every day as a participant in the research study and she lost over 13 pounds in several months. When asked how she accomplished this feat, she replied, “When I would write down on paper what I planned to eat, it would make me think twice if I wrote down a high calorie snack like brownies”. She went on to say that she had a choice and could think about it or choose a more reasonable or healthy snack. What she wrote in the diary was memorialized in writing and then processed in her frontal cortex or the reasoning center of the brain.
I like the outcome of the Harvard study because it demonstrates the power of our mind to overcome bad habits or addictions. In chapter 3 of YOU: The Owner’s Manual, there is a lot of detail on the functions of the human brain and most importantly, some simple steps you can take to nurture your mind and help you stay young. For example, taking time for meditation can improve your memory because it decreases the vagus nerve impulses to the brain. Also, understanding that sugars and carbohydrates can stimulate the addiction receptors in your brain or the release of the so-called “feel good chemicals” like dopamine. On the other hand, lack of sleep deprives the brain of dopamine and may trigger a craving for snacks that contain sugar or carbohydrates. Perhaps that is why a lack of sleep in children (less than 8-9 hours per day) has a direct correlation with increased weight or risk of obesity.
The study of human intelligence and emotional intelligence is such a vast subject but I was glad to see the authors touch on the issue of gender differences and perhaps peak your interest to research the topic further. It is important because men and women may have different responses to the same medications used to treat depression, anxiety or other common mental illnesses. The comment that “men use their brain faster to act and solve a problem” may reflect activation of the primitive fight or flight response in the amygdala (a primitive or early brain feature). Also the reference to women’s ability to solve complex problems because they have “better lateralization” means that women can use both the right brain and left brain at the same time (good networking). Men on the other hand will only use one side of the brain as a preferred default but after maturing beyond middle age begin to use both right and left concurrently.
Over the last decade, many neuro-scientist have identified unique differences in the brains of men versus women. Their findings include structural, chemical and functional variations in the brains of males and females. Although men have larger brains based on total mass or volume, in women the frontal cortex is bulkier or more compact. This area is the seat of higher cognitive functions and reasoning. Women also have more neurons in part of the temporal lobe cortex that is associated with language processing and comprehension. Men should not feel less cerebral however, they have a bigger parietal cortex (which is involved in space perception) and a bigger amygdala which is the primitive “fight or flight” center of the brain and essential for survival. This is why the authors say that men use their brains to act faster.
Speaking about fast action, make sure you check out chapter 4 on “Motion Control: Your Bones, Joints, and Muscles”. All of your body’s movements are not only directed by your brain, but also help your brain stay in shape. You should avoid routine schedules in your day and find time to get up and walk around to explore your surroundings or meet with associates. Find activities that keep you challenged and motivated. Look at “Action # 1: Do the right amount- and all three kinds- of physical activity”, to find balance and use the “Physical Activity Crib Sheet” to get started today.
Good luck.
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Cardiovascular disease (CVD) as an underlying cause of death accounted for more than one-third (36.3 percent) of all deaths in the United States in 2004, according to the most recent data from the American Heart Association’s Heart Disease and Stroke Statistics – 2007 Update. The controllable causes for heart disease come from poor eating habits and lack of activity.
On the former, there is good news – changes are taking place to provide healthier food choices and environments for people. For example, New York City just became the first city to remove trans fats from the menus. This ban became effective on July 1, 2007. Trans fat are the worst artery clogging fat around – they are made artificially by a process called hydrogenation. The best way to know if the foods you buy have trans fats is to look at the ingredients list on the food label to see if has the ingredients “partially hydrogenated” or “hydrogenated” fat. If it contains any of these ingredients, do not buy it.
What we should be eating for prevention of heart disease is nutrient-rich foods that have vitamins, minerals and fiber. To get the nutrients you need, choose foods like vegetables, fruits, whole-grain products and fat-free or low-fat dairy products most often. Vegetables and fruits are high in vitamins, minerals and fiber — and they’re low in calories. Eating a variety of fruits and vegetables may also help you control your weight and your blood pressure.
Whole grains and fiber is an extremely important focus for a heart healthy diet. Unrefined whole grains contain fiber that can help lower your blood cholesterol and help you feel full, which may help you manage your weight. We need between 25-35 grams of fiber per day. It is important to look at the fiber content on the food label – look for labels that have at least 3 grams of fiber per serving.
As a reminder, just because it says it contains whole grains does not mean the food has a high percentage of whole grains. For example, whole grain chocolate chip cookies (see label) only have 2 grams of fiber. But some cereals, such as bran cereals, can be as high as 13 grams of fiber per serving (see label).
Remember to read labels carefully next time you shop to optimize your heart healthy diet.
 
Rebecca
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As we learned last week in Chapters 1 and 2, the power of this book is how much YOU play a role in your life, including how you live and age. The book is designed to teach readers how to take control of various factors to live healthier and longer. Chapters 3 and 4 take a look at two of the most important systems that make us up – the brain and nerves and the bones, joints and muscles.
Chapter 3 kicks off with a promise about how we can maintain healthy brains – including memory, intelligence and happiness – by “cognitively upgrading” our brains as we age (see the Action Plan that starts on page 87). The book provides a nice analogy of our brains to computers (has anyone else noticed how much these authors love analogies?), taking us through all the parts of the brain.
We also get a glimpse into many of the myths around brains and aging – for example, all forgetfulness is not Alzheimer’s, but can have to do with loss of neuron function or vascular problems. The authors offer a brain Live Younger Action Plan, which includes action items like exercising the brain, taking aspirin daily, eating certain foods (walnuts and almonds are good as are certain kinds of fish) and reducing stress.
In Chapter 4, the authors take us through how bones, joints and muscles work together. We learn about risks as we age, like osteoporosis and joint problems. We also learn that the key to a strong and healthy back is strong abdominal muscles. In fact, one of the most interesting things I found in this chapter is that when back pain strikes, the best thing we can do is walk around the house (rather than lie in bed – there goes that excuse!). The Live Younger Action Plan for this section of the book includes focusing on different kinds of exercise (not just aerobic), eating for strength and making minor changes like standing up straight and wearing good shoes.
Next week we’ll focus on Chapters 5 and 6. Happy reading!
Kerry
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We all know that eating fresh fruits and vegetables everyday is a great way to stay healthy. But did you know that certain foods, when combined with others, can maximize the benefits derived from them? A recent article talks about food pairings that work for and against you. The tips in the article are great to keep in mind for daily food choices, including eating out.
Foods you should pair include:
1) Mix grilled steak and Brussels sprouts. This is good because cruciferous vegetables like brussels sprouts and cauliflower may help reduce the carcinogens that form on meat when it's cooked at high temperatures. However eating these veggies in combination with meat should not be a license to char meat. The best way to cook meat is at low temperatures until down and then remove any burned, charred bits
2) Avacado and tomato. For all you guacamole lovers (like me), this is good news. The lycopene in tomatoes, which is an antioxidant, can be absorbed by the body seven times more if combined with the good fat from the avacado. Another suggestion from the article is to add olive oil to dark green vegetables like spinach, which helps it release an antioxidant (carotenoid lutein) that may help protect against age-related macular degeneration.
3) Spinach and oranges. The true Super Food qualities of spinach are derived when it's combined with Vitamin C. This is true of all vegetarian sources of iron (broccolli, tofu). The Vitamin C converts the iron into a form that is easier for the body to absorb. This was an eye-opener for me, being a vegetarian; I'm always trying to find ways to get more iron from my food.
Foods you should NOT pair:
1) Alcohol and energy drinks. This one is a definite no-no as it can apparently send you to the ER by causing heart palpitations and breathing difficulties. Alcohol is a depressant and caffeine (found in most energy drinks) is a stimulant and combining them can put a great amount of stress on the central nervous system and heart.
2) Alcohol and diet soda. According to the article, a study conducted showed that it takes 21 minutes for half a diet cocktail to leave the stomach and reach the small intestine (this is where most alcohol gets absorbed into the bloodstream); while the same cocktail made with non-diet soda took 36 minutes. This means that diet soda can cause one to get drunk faster. One way to combat this and still save calories using diet soda, is to eat a small snack before drinking. e.g. cheese and crackers.
3) Coffee and breakfast cereal. While vitamin C helps the absorption of iron, the antioxidant found in coffee and teas called polyphenols can impede the body’s ability to take in iron. This matters because many cereals are fortified with iron. If you are like me and need a cup of java with breakfast, make sure to eat breakfast one hour after or before you drink coffee.
Do you know of other food pairings that work and increase the nutritious value of your diet? Reply back to this blog and let us know.
Reena
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The opening chapters in “YOU: The Owner’s Manual” provide a wealth of excellent information on how to maintain a healthy lifestyle and achieve your “RealAge” effect. So do you know your numbers and the best way to reduce your risk of heart disease? Cholesterol levels, fasting blood sugar, blood pressure (BP), body mass index (BMI), and C-reactive protein are the most important numbers to know and improve:
● The good cholesterol (HDL) protects your heart and arteries – so a higher HDL number is better.
● The bad cholesterol (LDL) damages the lining of your artery walls and begins the development of plaques and inflammation – so a lower LDL number is better.
● C-reactive protein measures the total level of inflammation in your blood and your body.
● Also remember that any form of inflammation is bad for your health and longevity, including an “inflammatory attitude” or behavior. So it’s good for your heart when you lighten up and have fun.
We noted last week that blood pressure (BP) is one of the “big five” risk factors for a long and healthy life. We also know that exercise is a great way to keep your BP in check (if you haven’t taken the quiz yet, I will let you know that the ideal BP is 115 over 76). Exercise is good medicine when taken as directed: at least 30 minutes of moderate exercise daily and three 20-minute aerobic workouts per week. In addition to raising your brain endorphin levels, exercise will lower your BP, raise your HDL (the good cholesterol), lower the total cholesterol (including the bad cholesterol), and lower your total body inflammation.
The simplest way to improve your heart health is to take 2 baby aspirins a day for men over age 35 and women over age 45. In the book, I like the discussion on the % improvement you can achieve by taking 2 baby aspirins instead of one a day. Always check with your doctor if you feel you are at higher risk for stomach ulcers. The “Owner’s Manual” will tell you that the peak effect for aspirin is reached after three years, however, we also know that aspirin’s effect on your blood platelets starts the very first week. It is one of the best preventive medicines available today.
I hope that your interest has been peaked in regards to your “RealAge” effect. After you read the first two chapters, you will realize that certain lifestyle choices can actually make you feel younger than your chronological age or can accelerate your aging process. Keep reading the book for more great health tips and stay tuned to this blog – next week we’re on to Chapters 3 and 4.
Dr. Tony Linares
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With so many types of fish, it’s hard to get bored eating fish several times per week. Naturally full of essential B-vitamins, selenium, phosphorous, thiamin, magnesium, and even potassium, in addition to unsaturated (good) fats and protein, fish is a healthy alternative to poultry, beef, and pork.
As you might imagine, some types of fish are heartier, such as halibut or ahi-tuna, while others are soft and tender, such as rockfish, tilapia, or trout. And, while most fish are nutritionally similar, some may contain more fat, less calories, more sodium, or more mercury. Salmon, for example, is higher in good fat and, therefore, higher in calories than, say, tilapia, flounder, or other white fish with less fat.
In general, white fish tends to be about 25 calories per ounce compared with the fatty fish like salmon which is 50 calories per ounce. The label for salmon displays 58 calories per ounce compared with the tilapia which is 23 calories per ounce. Each averages between 5-6 grams of protein per ounce, but the salmon has 3.5 grams of fat per ounce compared with the tilapia which is only .25 grams of fat per ounce. Catfish is also somewhat higher in good fat (7 grams total fat per 3 ounce serving). Halibut, white albacore tuna, snapper, and yellow fin tend to have more protein, while canned tuna (albacore and chunk light) has more sodium, mostly due to the canning process.
What about fish and the health concerns? If you are pregnant or nursing, or might become pregnant, stick with no more than 1 ½ ounces per week of tuna steak or canned albacore for every 50 pounds of body weight, and up to 12 ounces per week of low-mercury seafood (shrimp, salmon, catfish, and canned light tuna) to keep mercury levels in the safe range. The same goes for young children. Additionally, these groups should not eat any swordfish, shark, king mackerel, or tilefish. Everyone else can probably safely consume up to three times as much as this group, but no conclusive evidence exists.
 
Rebecca
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The first chapter in this book - Your Body, Your Home: Super Health begins by asking readers to take a less superficial view of their bodies. While external appearance, to some extent, reflects the health of an individual, what's most important is what goes on inside. In keeping with the title of the chapter, the analogy drawn is to look at your body as your home -- e.g. eyes are the windows, bones are the support for the inner structure, heart is the water main etc. The authors emphasize that knowledge about the body gives you the power to change, maintain and ultimately strengthen it.
The crux of this chapter centers on these statements –
1) YOU control your health destiny: They recommend five adjustments to an individual’s life that can have a significant effect on life expectancy and quality: controlling blood pressure, avoiding smoking, exercising thirty minutes a day, controlling stress and eating a healthy, easy to follow diet
2) YOU can choose your age: We control 70% of how well and how long we live by the lifestyle choices that we make over the span of our lives. By age 50, lifestyle dictates 80% of how you age
3) YOU are on your way to living with more vitality: The person who has the most say in how well you age is yourself
4) YOU should think of medicine as part science part art: Although science has advanced to a point where hard facts can refute popular myths, it is still a work in progress. It’s important to know that science may not yet have all the answers but there is evidence that helps the authors recommend certain changes that can help determine how well and long a person can strife to live
The chapter concludes with a Body-Quotient quiz that readers can take to determine their level of knowledge about their bodies.
The second chapter in the book – The beat goes on: Your heart and arteries dispels three major myths about the heart.
1) You’ll know when you are having a heart attack
2) The biggest threat to your arteries is your cholesterol
3) An artery clogged 90 percent is worse than one that is clogged 50 percent.
Although some heart related issues can be hereditary in nature, lifestyle choices can prove to be more dangerous. The authors provide a ‘live younger action plan’, which includes these ideas –
1) Pump your heart: Even 20 minutes of physical activity daily can positively impact the heart
2) Know your numbers: Blood pressure tests, regular blood tests and physical tests for heart health that measure maximum heart rate and recovery time
3) Get mental and develop lifelong friends: Keeping away from strong negative emotions, seeking help for depression and avoiding chronic stress
4) Eat your heart out: Eating heart healthy foods such as nuts, monounsaturated oils, fish, flavonoids (tea, wine, tomato juice etc.) and limiting consumption of foods containing saturated and trans fats
5) Don’t ignore the relatives: Keeping track of family medical history
6) Go on pills: A regular aspirin a day for men over 35 and women over 40, a daily multivitamin and adequate folate
7) Schedule sleep: Eight hours for men and six to seven hours for women. The key for truly restorative sleep is that you have to be snoozing for two hours in a row before you can get to the benefits.
The authors believe that we have the power to make our hearts stronger, making it the most life-giving organ in the body. We'll review chapters 3 & 4 next week.
Reena
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