Thursday, September 23, 2010
Another great article to share with you. This is from my Nutrition Action Health Letter. October 2010 issue, with a bit of my own views as well.
As we get older, though, the springs start to stiffen and our arteries start to lose their ability to expand when they need to. And that can mean an increased risk of high blood pressure, heart attack, stroke, and cognitive decline.
The good news: WE can slow down how fast our arteries age.
How do we know whether our arteries are stiffening and if our artery walls are in poor shape? We don't! It's not something that can be measured at the doctor's office ( though that may change in the not too distant future). Getting direct measurements from artery walls is even a challenge for researchers.
For arterial stiffness, a patient lies down while electrodes are placed on the skin along two arteries. A device records how fast it takes for a pulse to travel between two points ( pulse wave velocity). The greater the velocity, the stiffer the artery. ( Since stiff arteries can't expand well, they pinch the blood flow and send it shooting through at a faster speed).
The findings are showing that lifestyle factors that cause arterial stiffening and endothelial dysfunction are the same ones that can help slow them down or even prevent them.
Regular aerobic exercise may have the greatest effect on arterial stiffness. When comparing older adults who do regular aerobic exercise with older adults who don't, you see that the exercisers have more-compliant arteries and less stiffening.
One Meal's Damage:
If a meal that's high in saturated fat can impair your arteries within hours, imagine the havoc that the fattest restaurant meals can cause.
After the June 2009 "Xtreme Eating" article highlighted some of the nation's highest-calorie restaurant dishes, ABC News decided to see for itself what the meals did to people's arteries.
The network sent Yunji de Nies, a young reporter and Jon Garcia, her producer, to Robert Vogel's lab at the University of Maryland Medical Center in Baltimore, where they had their blood vessels tested both before and after eating some of the restaurant dishes featured.
The two intrepid journalists each ate a three-course lunch: a deep fried macaroni and cheese appetizer from The Cheesecake Factory, and Applebee's bacon cheeseburger wrapped in a quesadilla, and a giant cookie smothered in ice cream from Uno Chicago Grill. The toll: an astounding 6,190 calories and 17 grams of saturated fat.
Two hours later, lab test showed the beating the arteries were taking. The producer's blood discolored with fat, and the young healthy reporter's endothelial function was impaired enough that you could actually hear the difference as sensors picked up her narrowed arteries' struggle to keep blood flowing.
"One meal can affect the health of your arteries," Vogel told the journalists.
To view the ABC News segment, go to: blog.abcnews.com/theworldnewser/2009/07/what-exactly-does-a-6190-calorie-lunch-do-to-your-body.html.
Well, I have to tell you that a lot of us think this, oh it is just one meal, have it in moderation, what damage is it going to do? Well, for me the proof is here now, I may never eat all that in one meal, but I know many that do, or some of us may just have the burger. Just think about how many times a week/week/year you are eating these kinds of foods. All this food at one time can cause damage and some of this food way to often will cause damage.
The Bottom Line:
If your arteries are stiff and their lining is impaired, you could be setting the stage for cardiovascular disease cognitive decline.
To make your arteries more supple:
. Get regular aerobic exercise
. cut back on sodium and saturated fat
. eat a diet that's packed with fruits and vegetables
. eat two servings of seafood a week
. exercise and watch calories to lose or avoid gaining excess visceral belly fat
Tuesday, September 14, 2010
Information/facts from My Nutrition Action Healthletter: and my opinions too!
Society doesn't really reward obesity, if you think about it, it is stigmatized. Overweight people, especially children, are teased and victimized by discrimination. We see obese children growing up with low self-esteem and a higher risk of depression. They're less likely to be admitted to college, and obese adults are less likely to get hired, have lower salaries, and are often viewed as lazy and less competent. The pressure out there to overeat is and must be getting more and more overwhelming.
I know many people are seeking jobs, did we ever think that this would play a part in a decision process of getting hired. Wow!
Are the pressures worse for children?
Yes, kids don't have the natural cognitive defenses against marketing. And they're developing brand loyalty and food preferences that can last a lifetime. A third of kids are now overweight or obese. And when you project ahead to the adult diseases that will cause, it's incredible.Kids may ask us one day, "Why didn't you protect me".
I actually hear some clients tell me that they wish their parents would have stepped in and helped them when they were younger. It makes me sad, but demands my passion to push forward!!!
We see some nutrition education in schools, but it's a drop against the tidal wave of what the food industry is doing to educate our kids.
The Robert Wood Johnson Foundation is by far the biggest funder of work on childhood obesity, and it's now spending $100 million a year on the problem. The food industry spends that much every year by January 4th to market unhealthy food to children.
As parents I encourage you to eat meals with your kids, every meal is a teaching opportunity for you with you kids, to show proper portion sizes and choices.
So why is it so important to prevent obesity?
Because it is so difficult to fix. The results of studies on treating obesity are very discouraging, especially if one looks at long-term results. This is not saying that you can't reverse it, it is just that the hard work has to start now.
Why is it hard?
There's good research, much of it done by Rudolph Leibel and colleagues at Columbia University, that shows that when people are overweight and lose weight, their biology changes in a way that makes it hard to keep the weight off.
It's as if the body senses that it's in starvation mode so it becomes more metabolically efficient. People who have lost weight burn fewer calories than those who haven't, so they have to keep taking in fewer calories to keep the weight off. That's tough to do day after day, especially when the environment is pushing us to eat more, not less.
And Leibel and others have shown that there are changes in hormones, including leptin, that explain why people who lose weight are hungry much of the time.
Some of the data can be discouraging. The results of weight loss studies are clear. Not many people lose a significant amount of weight and keep it off. All these environmental cues force people to eat, and then this biology makes it hard to lose weight and keep it off.
I would love to hear back from you on this information. I have part two coming out soon. More to come on Addictive foods, what about exercise and more answers to help us all!
Friday, September 10, 2010
The results are in. Shakeology® is now certified low glycemic. It’s another stamp of approval that Shakeology is good for you. But
that’s not all. Shakeology came in at just 24 on the glycemic index (GI). A number that’s very low and something to be excited about.
Simply put, the glycemic index is a way to measure how carbohydrates react in your blood. When you eat carbs, your blood
sugar level rises anywhere from a little to a lot. The GI uses a scale of 0 to 100, with higher numbers given to foods that cause the
most rapid rise in blood sugar.
What’s the glycemic index?
High-GI foods cause the body to produce higher levels of insulin but
sometimes too much. This gives you an energy burst, known as a “sugar
rush.” It feels good at first, but then your blood sugar drops rapidly to
lower than normal levels, known as a “crash.” Eating low-GI foods is a
smart way to avoid the “sugar rush and sugar crash” cycle. And they’re
good for you because they stabilize blood sugar and insulin levels.
High blood sugar drives your body
to produce more insulin.
Foods with a high-GI (above 70) include white bread, pretzels, French fries, and most processed foods. Eating these foods
triggers a rapid rise in blood sugar and insulin levels, which:
• Encourages your body to store fat
• Creates a cycle of hunger pangs and feeling unsatisfied
• Causes an energy crash that leaves you irritated and tired
• Can lead to high blood pressure, fluid retention, and diabetes
Foods with a low-GI (under 55) include spinach, oatmeal, peanuts, and Shakeology. Consuming these foods helps stabilize blood
sugar and insulin levels, which:
• Increases levels of glycogen, a hormone that causes body fat to be burned
• Gives you a feeling of satisfied hunger
• Helps balance moods
• Reduces the risk of heart disease, helps control diabetes, and positively affects the aging process
Believe it or not, Shakeology’s GI rating of 24 is much lower than most fruits, some vegetables, and pretty much every processed food
ever made. It keeps your sugar levels in check while supplying nutrition that satisfies, energizes, and helps promote good health.
As you can see, eating low-GI foods like Shakeology is good for you.
Glycemic index RANGE
HIGH (GI:70 or above) MEDI UM (GI:56-69) LOW (GI:Under 55)
BAKED POTATOES (GI=93) BEETS (GI=69) ORANGES (GI=42)
RICE CAKES (GI=82) SWEET POTATOES (GI=61) SHAKEOLOGY (GI=24)
PRETZELS (GI=83) WHITE RICE (GI=64) APPLES (GI=38)
CORNFLAKES (GI=81) PINEAPPLE (GI=59)
Shakeology® is certified low glycemic.
Wednesday, September 8, 2010
Making some changes to the 90 day challenge! This is now a 30 day Fitness/Shakeology Boot camp Challenge!
Orientation is Sat Sept 18Th at 8a.m. Come sign up and get measured!
Program starts Tuesday Sept 21st.- Oct 23rd.
Prizes for top winner in most weight and inches lost! Also prizes for just participating!
Taking place at Elite Fitness in Homer Glen.
This is for members of Elite Fitness, grab a friend, partner up and get ready to workout with Independent Beachbody Coaches, Dani Laux, Lori McGraw and Tom Laux!!
Each week workout 2x a week with coaches- Tuesday's at 7:30p.m and Sat's at 8a.m.