Anti-Aging Medicine Update...And Actions to Take Part I</h1> <article> <h1>Anti-Aging Medicine Update...And Actions to Take Part I</h1> <p>mkrobison — Sat, 18 May 2013 16:35:17 +0000</p> <p>The American Academy of Anti-Aging Medicine held a symposium November 10 and 11, 2012 on the current state of anti-aging medicine. There were four primary speakers. Jack Monaco, MD, spoke on bio-identical hormone replacement, Mark Rosenberg, MD, covered current developments in anti-cancer strategies, Pamela Smith, MD, talked about how to lose weight, and Joseph Lamb, MD, covered the diet related topics of heart disease and diabetes.</p> <p>Bio-Identical Hormone Replacement</p> <p>Dr. Monaco had a practice in Obstetrics and Gynecology until he switched to Anti-Aging in 2007. He stated that hormone decline is not due to aging but that hormone decline causes aging. He is an advocate for bio-identical hormone supplementation as a means to live a longer, healthier life.</p> <p>One of his major points was disputing the findings from the Women's Health Initiative (WHI) that indicated that hormone replacement could be dangerous. He first pointed out the flaws in the structure of the study (low screened to enrollment rate, a 40% loss of blinded study participant status, a 40% loss of participants, poorly matched participants, etc.) and the use of hormone replacement drugs with now-known negative side effects due to their not being a good match for human hormones.</p> <p>He favors the use of hormones that are bio-identical to human hormones, such as those converted from yams or soy.</p> <p>His personal experience with testosterone replacement (he advocates a topical application instead of oral) is that, much as with hormone replacement in women, it improves mood, sexual function and general health. He equated using hormones for age related hormone decline with getting glasses for declining eye-sight.</p> <p>What To Do - Have your hormone levels tested by a physician certified in Endocrinology or Anti-Aging. Verify that the physician prescribes bio-identical hormones.</p> <p>Anti-Cancer Strategies</p> <p>Dr. Mark Rosenberg focused on the unique features of cancer cells and ways to take advantage of those features to treat the disease. He was critical of conventional cancer treatment.</p> <p>He noted that traditional cancer therapy has showed only about a 2% increase in the 5-year survival rate with chemotherapy. He did add that the improvement was much better for a few cancers where chemo has a proven benefit, specifically lymphomas, testicular cancer and ovarian cancer. He explained that chemo is so ineffective against most cancers because it does not attack cancer stem cells. (One drug that seems to kill cancer stem cells in metformin.) Rosenberg favors newer "metronomic" low-dose chemo that are administered as regularly as the beat of a metronome and target stem cells and cancer feeding blood vessel growth.</p> <p>He also noted that the normal metabolism of cancer cells produces an acidic environment that is toxic to normal cells but promotes certain cancer stem cells. he has found that reducing acidity with bicarbonate has been shown to reduce tumor growth in mice and that reducing the acid producing capabilities of cells is a way to fight cancer.</p> <p>What To Do - If you or a loved one has cancer, jump in and research the newest developments. The landscape is changing constantly and you can't depend on every physician to be up on every approach. LifeExtension.com is a great source of current scientific information.</p> <p>We will review Dr. Smith's discussion of how to lose weight and Dr. Lamb's talk about preventing heart disease and diabetes when we continue with Part II next week.</p> <p>***************</p> <p><span style="color: #333333; font-size: 14px; line-height: 20px; background-color: #ffffff;">A good laugh is good medicine. Lighten your day by heading over to the lighter side of life at</span><a style="font-size: 14px; line-height: 20px;" href="http://bootroot.blogspot.com/" target="_blank"> Bootroot</a><span style="color: #333333; font-size: 14px; line-height: 20px; background-color: #ffffff;">.</span></p> <p> </p> <p> </p> <p> </p><div class="feedflare"> <a href="http://feeds.feedburner.com/~ff/wikiweightwatcher?a=1RtrflKjiuM:e1Fi75Nkft0:yIl2AUoC8zA"></img></a> <a href="http://feeds.feedburner.com/~ff/wikiweightwatcher?a=1RtrflKjiuM:e1Fi75Nkft0:qj6IDK7rITs"></img></a> <a href="http://feeds.feedburner.com/~ff/wikiweightwatcher?a=1RtrflKjiuM:e1Fi75Nkft0:F7zBnMyn0Lo"></img></a> <a href="http://feeds.feedburner.com/~ff/wikiweightwatcher?a=1RtrflKjiuM:e1Fi75Nkft0:V_sGLiPBpWU"></img></a> <a href="http://feeds.feedburner.com/~ff/wikiweightwatcher?a=1RtrflKjiuM:e1Fi75Nkft0:gIN9vFwOqvQ"></img></a> <a href="http://feeds.feedburner.com/~ff/wikiweightwatcher?a=1RtrflKjiuM:e1Fi75Nkft0:l6gmwiTKsz0"></img></a> </div> </article> <article> <h1>10 Vitamin Packed Foods You Are NOT Eating</h1> <p>mkrobison — Wed, 08 May 2013 21:01:41 +0000</p> <p>Okay, you may be eating a few of these but I'll bet my dog's <span style="font-family: "Calibri","sans-serif"; font-size: 11pt; mso-ascii-theme-font: minor-latin; mso-fareast-font-family: Calibri; mso-fareast-theme-font: minor-latin; mso-hansi-theme-font: minor-latin; mso-bidi-font-family: 'Times New Roman'; mso-bidi-theme-font: minor-bidi; mso-ansi-language: EN; mso-fareast-language: EN-US; mso-bidi-language: AR-SA;">favorite</span> bone that you're not eating all 10 of them. But then, I don't have a dog. How many ARE you eating?!</p> <p>Kimchi - This is a Korean favorite that, when eaten with brown rice and <span style="font-family: "Calibri","sans-serif"; font-size: 11pt; mso-ascii-theme-font: minor-latin; mso-fareast-font-family: Calibri; mso-fareast-theme-font: minor-latin; mso-hansi-theme-font: minor-latin; mso-bidi-font-family: 'Times New Roman'; mso-bidi-theme-font: minor-bidi; mso-ansi-language: EN; mso-fareast-language: EN-US; mso-bidi-language: AR-SA;">vegetables</span>, is a savory dish that has been shown to reduce cholesterol by over 21% in those who ate it regularly. It packs a nutritional punch with vitamin A, C, B complex, calcium and fiber. As an excellent low calorie source of fiber, it helps digestion and protects against colon cancer. The ingredients? I won't say....okay, I will. Kimchi has cabbage, fish sauce, garlic and Korean <span style="font-family: "Calibri","sans-serif"; font-size: 11pt; mso-ascii-theme-font: minor-latin; mso-fareast-font-family: Calibri; mso-fareast-theme-font: minor-latin; mso-hansi-theme-font: minor-latin; mso-bidi-font-family: 'Times New Roman'; mso-bidi-theme-font: minor-bidi; mso-ansi-language: EN; mso-fareast-language: EN-US; mso-bidi-language: AR-SA;">chili</span>. I would find someone who makes it on a regular basis as a test case. Then steal the <span style="font-family: "Calibri","sans-serif"; font-size: 11pt; mso-ascii-theme-font: minor-latin; mso-fareast-font-family: Calibri; mso-fareast-theme-font: minor-latin; mso-hansi-theme-font: minor-latin; mso-bidi-font-family: 'Times New Roman'; mso-bidi-theme-font: minor-bidi; mso-ansi-language: EN; mso-fareast-language: EN-US; mso-bidi-language: AR-SA;">recipe</span>.</p> <p>Concord Grape Juice - Be a kid again! This kid favorite has antioxidant polyphenols and immune boosting vitamin C. Keep your servings to 4 ounces because of the high sugar content.</p> <p>Olives - My girlfriend LOVES olives, maybe more than me...but I would never admit it. Little did I realize how good they are for her...and you. They are a good source of vitamin E to fight inflammation as well as iron, copper and fiber. Eat them whole, pop them on salads, or make a spread. It is hard to go wrong as long as you don't bite into a pit. </p> <p>Arame - Full of the vitamin B group, A, E, C and K, calcium, iron, phosphorus, magnesium, iodine and bioactive compounds, this food is incredible. If you eat sushi you have probably had it's next of kin, nori seaweed, but arame seaweed is milder. With all of its nutritional value it promises tons of health benefits including lowering blood pressure, preventing cancer, and improving your immune system. You can pick it up on the ethnic isle in your grocery store in dried sheets. Slice it into soups, stews and stir-fry or grind it in a food processor and use it as a seasoning.</p> <p>Monterey Mushrooms - Bet you didn't know those little brown mushrooms you eat on your salad could help you burn fat, maintain muscle, help prevent cancer and improve your mental health. These mushrooms can. Mushrooms contain the antioxidant ergothioneine and this type, because it is exposed to UV light, has a healthy dose of vitamin D. They also have vitamin A, B6, C, potassium and fiber. Branch out a bit and add Monterey mushrooms to your meats and veggies in addition to your salad. </p> <p>Marmite - This is a syrupy yeast spread that is a favorite in England. Doesn't sound good to you? Think again. By spreading this on toast or sneaking it into soups and stews you get an abundance of vitamin B12, folic acid, riboflavin, thiamin, niacin and fiber. It is <span style="font-family: "Calibri","sans-serif"; font-size: 11pt; mso-ascii-theme-font: minor-latin; mso-fareast-font-family: Calibri; mso-fareast-theme-font: minor-latin; mso-hansi-theme-font: minor-latin; mso-bidi-font-family: 'Times New Roman'; mso-bidi-theme-font: minor-bidi; mso-ansi-language: EN; mso-fareast-language: EN-US; mso-bidi-language: AR-SA;">vegetarian</span> and has only 10 calories in a thin spread on your toast.</p> <p>Purslane - Mix this leafy green into a salad and enjoy its lemony flavor. It has the highest amount of omega-3 fatty acids of any edible plant and is one of the few foods that naturally contains the cancer fighting and sleep assisting antioxidant <span style="font-family: "Calibri","sans-serif"; font-size: 11pt; mso-ascii-theme-font: minor-latin; mso-fareast-font-family: Calibri; mso-fareast-theme-font: minor-latin; mso-hansi-theme-font: minor-latin; mso-bidi-font-family: 'Times New Roman'; mso-bidi-theme-font: minor-bidi; mso-ansi-language: EN; mso-fareast-language: EN-US; mso-bidi-language: AR-SA;"><span style="font-family: "Calibri","sans-serif"; font-size: 11pt; mso-ascii-theme-font: minor-latin; mso-fareast-font-family: Calibri; mso-fareast-theme-font: minor-latin; mso-hansi-theme-font: minor-latin; mso-bidi-font-family: 'Times New Roman'; mso-bidi-theme-font: minor-bidi; mso-ansi-language: EN; mso-fareast-language: EN-US; mso-bidi-language: AR-SA;">melatonin. It also contains vitamin A, B6, and C, foliate, calcium</span></span>, iron, magnesium, potassium and manganese.</p> <p>Red Grapefruit - Red grapefruit, sweeter than its sour sister the white grapefruit, is a great source of vitamin C, potassium, calcium, foilate, fiber, lycopene and vitamin B6. One Israeli study found that eating one grapefruit a day lowered cholesterol and triglycerides. And eat the white, pulpy stuff. It has many of the nutrients.</p> <p>Turnip Greens - Along with other dark, leafy vegetables, the vitamins A, B6, C, E, and K, potassium, thiamin, foilate, zinc, iron, magnesium, calcium and fiber in turnip greens help reduce inflammation and improve cardiovascular health, including Peripheral Arterial Disease. Just boil or steam, then eat as a savory side dish.</p> <p>Oysters - One word: zinc. More words: zinc is a mineral crucial to immune systems, digestion, stress control, energy and skin health. Even more words: about six oysters will give you double the recommended daily allowance of 15 mg of zinc, along with vitamin D, B12, iron, copper, manganese and selenium. Many like oysters with hot sauce. My favorite is with a bloody Mary mix, sans the alcohol. Put the mix and the oyster in a shot glass and pop 'em. Good stuff.</p> <p>Good health and good eating!</p> <p> </p><p style="color: #333333; font-size: 14px; line-height: 20px; background-color: #ffffff;">****************</p> <p style="color: #333333; font-size: 14px; line-height: 20px; background-color: #ffffff;">A good laugh is good medicine. Lighten your day by heading over to the lighter side of life at<a href="http://bootroot.blogspot.com/" target="_blank"> Bootroot</a>.</p><div class="feedflare"> <a href="http://feeds.feedburner.com/~ff/wikiweightwatcher?a=22jpb1rFqvc:Rq5gm-n65wQ:yIl2AUoC8zA"></img></a> <a href="http://feeds.feedburner.com/~ff/wikiweightwatcher?a=22jpb1rFqvc:Rq5gm-n65wQ:qj6IDK7rITs"></img></a> <a href="http://feeds.feedburner.com/~ff/wikiweightwatcher?a=22jpb1rFqvc:Rq5gm-n65wQ:F7zBnMyn0Lo"></img></a> <a href="http://feeds.feedburner.com/~ff/wikiweightwatcher?a=22jpb1rFqvc:Rq5gm-n65wQ:V_sGLiPBpWU"></img></a> <a href="http://feeds.feedburner.com/~ff/wikiweightwatcher?a=22jpb1rFqvc:Rq5gm-n65wQ:gIN9vFwOqvQ"></img></a> <a href="http://feeds.feedburner.com/~ff/wikiweightwatcher?a=22jpb1rFqvc:Rq5gm-n65wQ:l6gmwiTKsz0"></img></a> </div> </article> <article> <h1>18 Risks for Cardiovascular Disease</h1> <p>mkrobison — Tue, 30 Apr 2013 21:27:14 +0000</p> <p>Despite years of research and thousands of studies confirming that multiple causes contribute to cardiovascular disease and atherosclerosis, most doctors still prescribe a satin drug as the only therapy. You need to know all of the causes so that you can help you doctor order more complete blood tests and make better decisions about your heart health.</p> <p>The 18 risk factors listed below are a great start. They were compiled from a multitude of studies on cardiovascular disease. Request that your doctor order the blood tests to make sure your personal version of these risk factors are in line. If they are not in normal limits, work with your doctor to get them into the optimal range. </p> <p>One warning about the optimal range; don't settle for a "for your age" number unless you want to feel your age and suffer the same conditions and illnesses as others who are "your age." Shoot for levels as they were when you were at your peak, say around 40. Why settle?!</p> <p><span style="text-decoration: underline;">The 18 Risk Factors</span></p> <p>Low Blood EPA/DHA (omega 3 fats found in fish oil)</p> <p>Elevated C-reactive Protein</p> <p>Excess LDL</p> <p>Oxidized LDL</p> <p>Low HDL</p> <p>Excess Cholesterol</p> <p>Excess Insulin</p> <p>High Glucose</p> <p>Nitric Oxide Deficit</p> <p>Insufficient Vitamin D</p> <p>Low Vitamin K</p> <p>Hypertension</p> <p>Excess Homosysteine</p> <p>Excess Fibrinogen</p> <p>Low Free Testosterone (in men)</p> <p>Excess Estrogen</p> <p>Excess Triglycerides</p> <p>Excess Iron</p> <p>Taking an active role in ensuring your risk factors stay low can ensure a long, healthy life. In the meantime, exercise, eat <span style="font-family: "Tahoma","sans-serif"; color: black; font-size: 9pt; mso-fareast-font-family: Calibri; mso-fareast-theme-font: minor-latin; mso-ansi-language: EN-US; mso-fareast-language: EN-US; mso-bidi-language: AR-SA;">nutritious</span> foods, and get 7 to 8 hours of sleep a night.</p> <p>Eat well and enjoy!</p> <p>****************</p> <p>A good laugh is good medicine. Lighten your day by heading over to the lighter side of life at <a title="bootroot" href="http://bootroot.blogspot.com/" target="_blank">Bootroot</a>.</p><div class="feedflare"> <a href="http://feeds.feedburner.com/~ff/wikiweightwatcher?a=JFwrmcgQxGI:eJyEGBhn2Bc:yIl2AUoC8zA"></img></a> <a href="http://feeds.feedburner.com/~ff/wikiweightwatcher?a=JFwrmcgQxGI:eJyEGBhn2Bc:qj6IDK7rITs"></img></a> <a href="http://feeds.feedburner.com/~ff/wikiweightwatcher?a=JFwrmcgQxGI:eJyEGBhn2Bc:F7zBnMyn0Lo"></img></a> <a href="http://feeds.feedburner.com/~ff/wikiweightwatcher?a=JFwrmcgQxGI:eJyEGBhn2Bc:V_sGLiPBpWU"></img></a> <a href="http://feeds.feedburner.com/~ff/wikiweightwatcher?a=JFwrmcgQxGI:eJyEGBhn2Bc:gIN9vFwOqvQ"></img></a> <a href="http://feeds.feedburner.com/~ff/wikiweightwatcher?a=JFwrmcgQxGI:eJyEGBhn2Bc:l6gmwiTKsz0"></img></a> </div> </article> <article> <h1>Foods To Fight Diabetes, Heart Disease & Weight Gain</h1> <p>mkrobison — Wed, 24 Apr 2013 20:33:55 +0000</p> <p><span style="font-family: "Calibri","sans-serif"; color: black; font-size: 11pt; mso-ascii-theme-font: minor-latin; mso-hansi-theme-font: minor-latin; mso-bidi-font-family: Tahoma;">Yes, I promised I was not going to write about the dangers of high blood sugar/glucose levels for a while...and I'm not. What I am going to tell you about are foods that will help you safely reduce those levels and avoid the dangers I told you about in </span><span style="font-family: "Calibri","sans-serif"; font-size: 11pt; mso-ascii-theme-font: minor-latin; mso-fareast-font-family: Calibri; mso-fareast-theme-font: minor-latin; mso-hansi-theme-font: minor-latin; mso-bidi-font-family: 'Times New Roman'; mso-bidi-theme-font: minor-bidi; mso-ansi-language: EN; mso-fareast-language: EN-US; mso-bidi-language: AR-SA;"><span style="font-family: "Calibri","sans-serif"; color: black; font-size: 11pt; mso-ascii-theme-font: minor-latin; mso-fareast-font-family: Calibri; mso-fareast-theme-font: minor-latin; mso-hansi-theme-font: minor-latin; mso-bidi-font-family: 'Times New Roman'; mso-bidi-theme-font: minor-bidi; mso-ansi-language: EN;"><a title="Kicking the Sugar Habit - The How To" href="http://www.wikiweightscore.com/blog/kicking-sugar-habit-how" target="_blank"><span style="text-decoration: underline;"><span style="color: #800080;">Kicking the Sugar Habit - The How To </span></span></a>and in <span style="font-family: "Times New Roman","serif"; font-size: 10pt; mso-fareast-font-family: 'Times New Roman'; mso-ansi-language: EN; mso-fareast-language: EN-US; mso-bidi-language: AR-SA; mso-font-kerning: 18.0pt;"> </span><span style="font-family: "Calibri","sans-serif"; color: black; font-size: 11pt; mso-ascii-theme-font: minor-latin; mso-hansi-theme-font: minor-latin; mso-ansi-language: EN; mso-font-kerning: 18.0pt;"><a title="Food and Breast Cancer…and Heart Attack…and Brain Shrinkage " href="http://www.wikiweightscore.com/blog/food-and-breast-cancer%E2%80%A6and-heart-attack%E2%80%A6and-brain-shrinkage" target="_blank"><span style="text-decoration: underline;"><span style="color: #800080;">Food and Breast Cancer…and Heart Attack…and Brain Shrinkage</span></span></a>. I am a man of my word.</span></span></span></p> <p><span style="font-family: "Calibri","sans-serif"; font-size: 11pt; mso-ascii-theme-font: minor-latin; mso-fareast-font-family: Calibri; mso-fareast-theme-font: minor-latin; mso-hansi-theme-font: minor-latin; mso-bidi-font-family: 'Times New Roman'; mso-bidi-theme-font: minor-bidi; mso-ansi-language: EN; mso-fareast-language: EN-US; mso-bidi-language: AR-SA;"><span style="font-family: "Calibri","sans-serif"; color: black; font-size: 11pt; mso-ascii-theme-font: minor-latin; mso-fareast-font-family: Calibri; mso-fareast-theme-font: minor-latin; mso-hansi-theme-font: minor-latin; mso-bidi-font-family: 'Times New Roman'; mso-bidi-theme-font: minor-bidi; mso-ansi-language: EN;"><span style="font-family: "Calibri","sans-serif"; color: black; font-size: 11pt; mso-ascii-theme-font: minor-latin; mso-hansi-theme-font: minor-latin; mso-ansi-language: EN; mso-font-kerning: 18.0pt;">Studies have shown that two foods, barley and black beans, can help you lower blood sugar and fight against diabetes and other blood sugar related disorders such as obesity and cariobascular disease.</span></span></span></p> <p><strong><span style="font-family: "Calibri","sans-serif"; color: black; font-size: 11pt; mso-ascii-theme-font: minor-latin; mso-fareast-font-family: Calibri; mso-fareast-theme-font: minor-latin; mso-hansi-theme-font: minor-latin; mso-bidi-font-family: 'Times New Roman'; mso-bidi-theme-font: minor-bidi; mso-ansi-language: EN;"><span style="font-family: "Calibri","sans-serif"; color: black; font-size: 11pt; mso-ascii-theme-font: minor-latin; mso-hansi-theme-font: minor-latin; mso-ansi-language: EN; mso-font-kerning: 18.0pt;">Barley Reduces Blood Sugar and Insulin Levels...And Helps Control Weight</span></span></strong></p> <p><span style="font-family: "Calibri","sans-serif"; font-size: 11pt; mso-ascii-theme-font: minor-latin; mso-fareast-font-family: Calibri; mso-fareast-theme-font: minor-latin; mso-hansi-theme-font: minor-latin; mso-bidi-font-family: 'Times New Roman'; mso-bidi-theme-font: minor-bidi; mso-ansi-language: EN; mso-fareast-language: EN-US; mso-bidi-language: AR-SA;"><span style="font-family: "Calibri","sans-serif"; color: black; font-size: 11pt; mso-ascii-theme-font: minor-latin; mso-fareast-font-family: Calibri; mso-fareast-theme-font: minor-latin; mso-hansi-theme-font: minor-latin; mso-bidi-font-family: 'Times New Roman'; mso-bidi-theme-font: minor-bidi; mso-ansi-language: EN;"><span style="font-family: "Calibri","sans-serif"; color: black; font-size: 11pt; mso-ascii-theme-font: minor-latin; mso-hansi-theme-font: minor-latin; mso-ansi-language: EN; mso-font-kerning: 18.0pt;">Studies, including one by Weickert and Pfieffer published in the<em> Journal of Nutrition</em>, have established that insoluble dietary fiber, which is found in barley, reduces the risk of type II diabetes.</span></span></span></p> <p><span style="font-family: "Calibri","sans-serif"; font-size: 11pt; mso-ascii-theme-font: minor-latin; mso-fareast-font-family: Calibri; mso-fareast-theme-font: minor-latin; mso-hansi-theme-font: minor-latin; mso-bidi-font-family: 'Times New Roman'; mso-bidi-theme-font: minor-bidi; mso-ansi-language: EN; mso-fareast-language: EN-US; mso-bidi-language: AR-SA;"><span style="font-family: "Calibri","sans-serif"; color: black; font-size: 11pt; mso-ascii-theme-font: minor-latin; mso-fareast-font-family: Calibri; mso-fareast-theme-font: minor-latin; mso-hansi-theme-font: minor-latin; mso-bidi-font-family: 'Times New Roman'; mso-bidi-theme-font: minor-bidi; mso-ansi-language: EN;"><span style="font-family: "Calibri","sans-serif"; color: black; font-size: 11pt; mso-ascii-theme-font: minor-latin; mso-hansi-theme-font: minor-latin; mso-ansi-language: EN; mso-font-kerning: 18.0pt;">In addition, another study of overweight women (Behall, Scholfied, & Hallfrisch, <em>Journal of the American College of Nurtion</em>) found significantly lower insulin and glucose responses following the eating of barley as compared to eating oats. This imporvement was because of the higher content of the soluble fiber in barley.</span></span></span></p> <p><span style="font-family: "Calibri","sans-serif"; font-size: 11pt; mso-ascii-theme-font: minor-latin; mso-fareast-font-family: Calibri; mso-fareast-theme-font: minor-latin; mso-hansi-theme-font: minor-latin; mso-bidi-font-family: 'Times New Roman'; mso-bidi-theme-font: minor-bidi; mso-ansi-language: EN; mso-fareast-language: EN-US; mso-bidi-language: AR-SA;"><span style="font-family: "Calibri","sans-serif"; color: black; font-size: 11pt; mso-ascii-theme-font: minor-latin; mso-fareast-font-family: Calibri; mso-fareast-theme-font: minor-latin; mso-hansi-theme-font: minor-latin; mso-bidi-font-family: 'Times New Roman'; mso-bidi-theme-font: minor-bidi; mso-ansi-language: EN;"><span style="font-family: "Calibri","sans-serif"; color: black; font-size: 11pt; mso-ascii-theme-font: minor-latin; mso-hansi-theme-font: minor-latin; mso-ansi-language: EN; mso-font-kerning: 18.0pt;">Yes, barley has both soluble and insoluble fiber. This combination is what makes it such a powerful aid in controlling blood sugar. This effect remains for up to 10 hours after barley is eaten.</span></span></span></p> <p><span style="font-family: "Calibri","sans-serif"; font-size: 11pt; mso-ascii-theme-font: minor-latin; mso-fareast-font-family: Calibri; mso-fareast-theme-font: minor-latin; mso-hansi-theme-font: minor-latin; mso-bidi-font-family: 'Times New Roman'; mso-bidi-theme-font: minor-bidi; mso-ansi-language: EN; mso-fareast-language: EN-US; mso-bidi-language: AR-SA;"><span style="font-family: "Calibri","sans-serif"; color: black; font-size: 11pt; mso-ascii-theme-font: minor-latin; mso-fareast-font-family: Calibri; mso-fareast-theme-font: minor-latin; mso-hansi-theme-font: minor-latin; mso-bidi-font-family: 'Times New Roman'; mso-bidi-theme-font: minor-bidi; mso-ansi-language: EN;"><span style="font-family: "Calibri","sans-serif"; color: black; font-size: 11pt; mso-ascii-theme-font: minor-latin; mso-hansi-theme-font: minor-latin; mso-ansi-language: EN; mso-font-kerning: 18.0pt;">Some studies indicate that increasing dietary fiber and protien, both found in barley, increases the filling of being full and decreases calories eaten. Decreased calories equals weight control.</span></span></span></p> <p><strong><span style="font-family: "Calibri","sans-serif"; color: black; font-size: 11pt; mso-ascii-theme-font: minor-latin; mso-fareast-font-family: Calibri; mso-fareast-theme-font: minor-latin; mso-hansi-theme-font: minor-latin; mso-bidi-font-family: 'Times New Roman'; mso-bidi-theme-font: minor-bidi; mso-ansi-language: EN;"><span style="font-family: "Calibri","sans-serif"; color: black; font-size: 11pt; mso-ascii-theme-font: minor-latin; mso-hansi-theme-font: minor-latin; mso-ansi-language: EN; mso-font-kerning: 18.0pt;">Black Beans Fight Blood Sugar...And Protect DNA</span></span></strong></p> <p><span style="font-family: "Calibri","sans-serif"; font-size: 11pt; mso-ascii-theme-font: minor-latin; mso-fareast-font-family: Calibri; mso-fareast-theme-font: minor-latin; mso-hansi-theme-font: minor-latin; mso-bidi-font-family: 'Times New Roman'; mso-bidi-theme-font: minor-bidi; mso-ansi-language: EN; mso-fareast-language: EN-US; mso-bidi-language: AR-SA;"><span style="font-family: "Calibri","sans-serif"; color: black; font-size: 11pt; mso-ascii-theme-font: minor-latin; mso-fareast-font-family: Calibri; mso-fareast-theme-font: minor-latin; mso-hansi-theme-font: minor-latin; mso-bidi-font-family: 'Times New Roman'; mso-bidi-theme-font: minor-bidi; mso-ansi-language: EN;"><span style="font-family: "Calibri","sans-serif"; color: black; font-size: 11pt; mso-ascii-theme-font: minor-latin; mso-hansi-theme-font: minor-latin; mso-ansi-language: EN; mso-font-kerning: 18.0pt;">Multiple studies have shown that increasing the amount of beans you eat, including black beans, pintos and others, lowers the glycemic (blood sugar) response in type II diabetics and reduces the risk of developing diabetes in the first place.</span></span></span></p> <p><span style="font-family: "Calibri","sans-serif"; font-size: 11pt; mso-ascii-theme-font: minor-latin; mso-fareast-font-family: Calibri; mso-fareast-theme-font: minor-latin; mso-hansi-theme-font: minor-latin; mso-bidi-font-family: 'Times New Roman'; mso-bidi-theme-font: minor-bidi; mso-ansi-language: EN; mso-fareast-language: EN-US; mso-bidi-language: AR-SA;"><span style="font-family: "Calibri","sans-serif"; color: black; font-size: 11pt; mso-ascii-theme-font: minor-latin; mso-fareast-font-family: Calibri; mso-fareast-theme-font: minor-latin; mso-hansi-theme-font: minor-latin; mso-bidi-font-family: 'Times New Roman'; mso-bidi-theme-font: minor-bidi; mso-ansi-language: EN;"><span style="font-family: "Calibri","sans-serif"; color: black; font-size: 11pt; mso-ascii-theme-font: minor-latin; mso-hansi-theme-font: minor-latin; mso-ansi-language: EN; mso-font-kerning: 18.0pt;">It is believed that this effect is achived for two reasons. First, black beans are a low-glycemic food, which means they produce a relatively low rise in blood glucose after a meal as compared to high-glycemic foods like white rice and white potatoes. Second, compounds in beans may slow the activity </span></span></span><span style="font-family: "Calibri","sans-serif"; font-size: 11pt; mso-ascii-theme-font: minor-latin; mso-fareast-font-family: Calibri; mso-fareast-theme-font: minor-latin; mso-hansi-theme-font: minor-latin; mso-bidi-font-family: 'Times New Roman'; mso-bidi-theme-font: minor-bidi; mso-ansi-language: EN; mso-fareast-language: EN-US; mso-bidi-language: AR-SA;"><span style="font-family: "Calibri","sans-serif"; color: black; font-size: 11pt; mso-ascii-theme-font: minor-latin; mso-fareast-font-family: Calibri; mso-fareast-theme-font: minor-latin; mso-hansi-theme-font: minor-latin; mso-bidi-font-family: 'Times New Roman'; mso-bidi-theme-font: minor-bidi; mso-ansi-language: EN;"><span style="font-family: "Calibri","sans-serif"; color: black; font-size: 11pt; mso-ascii-theme-font: minor-latin; mso-hansi-theme-font: minor-latin; mso-ansi-language: EN; mso-font-kerning: 18.0pt;">of alpha-amylase enzymes that help break starch into sugar.</span></span></span></p> <p><span style="font-family: "Calibri","sans-serif"; font-size: 11pt; mso-ascii-theme-font: minor-latin; mso-fareast-font-family: Calibri; mso-fareast-theme-font: minor-latin; mso-hansi-theme-font: minor-latin; mso-bidi-font-family: 'Times New Roman'; mso-bidi-theme-font: minor-bidi; mso-ansi-language: EN; mso-fareast-language: EN-US; mso-bidi-language: AR-SA;"><span style="font-family: "Calibri","sans-serif"; color: black; font-size: 11pt; mso-ascii-theme-font: minor-latin; mso-fareast-font-family: Calibri; mso-fareast-theme-font: minor-latin; mso-hansi-theme-font: minor-latin; mso-bidi-font-family: 'Times New Roman'; mso-bidi-theme-font: minor-bidi; mso-ansi-language: EN;"><span style="font-family: "Calibri","sans-serif"; color: black; font-size: 11pt; mso-ascii-theme-font: minor-latin; mso-hansi-theme-font: minor-latin; mso-ansi-language: EN; mso-font-kerning: 18.0pt;">Not only are black beans a low-glycemic food by themselves but a large study published in the <em>British Journal of Nutrition</em> found that beans significantly reduce the glycemic response of other, higher glycemic foods.</span></span></span></p> <p><span style="font-family: "Calibri","sans-serif"; font-size: 11pt; mso-ascii-theme-font: minor-latin; mso-fareast-font-family: Calibri; mso-fareast-theme-font: minor-latin; mso-hansi-theme-font: minor-latin; mso-bidi-font-family: 'Times New Roman'; mso-bidi-theme-font: minor-bidi; mso-ansi-language: EN; mso-fareast-language: EN-US; mso-bidi-language: AR-SA;"><span style="font-family: "Calibri","sans-serif"; color: black; font-size: 11pt; mso-ascii-theme-font: minor-latin; mso-fareast-font-family: Calibri; mso-fareast-theme-font: minor-latin; mso-hansi-theme-font: minor-latin; mso-bidi-font-family: 'Times New Roman'; mso-bidi-theme-font: minor-bidi; mso-ansi-language: EN;"><span style="font-family: "Calibri","sans-serif"; color: black; font-size: 11pt; mso-ascii-theme-font: minor-latin; mso-hansi-theme-font: minor-latin; mso-ansi-language: EN; mso-font-kerning: 18.0pt;">Not only are black beans good for your blood sugar but a study published in <em>Food & Chemical Toxicology </em>demonstrated that black beans significantly reduced the frequency of genetic damage caused by mutation causing chemicals in blood cells and in leukocytes. </span></span></span></p> <p><span style="font-family: "Calibri","sans-serif"; font-size: 11pt; mso-ascii-theme-font: minor-latin; mso-fareast-font-family: Calibri; mso-fareast-theme-font: minor-latin; mso-hansi-theme-font: minor-latin; mso-bidi-font-family: 'Times New Roman'; mso-bidi-theme-font: minor-bidi; mso-ansi-language: EN; mso-fareast-language: EN-US; mso-bidi-language: AR-SA;"><span style="font-family: "Calibri","sans-serif"; color: black; font-size: 11pt; mso-ascii-theme-font: minor-latin; mso-fareast-font-family: Calibri; mso-fareast-theme-font: minor-latin; mso-hansi-theme-font: minor-latin; mso-bidi-font-family: 'Times New Roman'; mso-bidi-theme-font: minor-bidi; mso-ansi-language: EN;"><span style="font-family: "Calibri","sans-serif"; color: black; font-size: 11pt; mso-ascii-theme-font: minor-latin; mso-hansi-theme-font: minor-latin; mso-ansi-language: EN; mso-font-kerning: 18.0pt;">Impressive stuff for a little black bean.</span></span></span></p> <p><span style="font-family: "Calibri","sans-serif"; font-size: 11pt; mso-ascii-theme-font: minor-latin; mso-fareast-font-family: Calibri; mso-fareast-theme-font: minor-latin; mso-hansi-theme-font: minor-latin; mso-bidi-font-family: 'Times New Roman'; mso-bidi-theme-font: minor-bidi; mso-ansi-language: EN; mso-fareast-language: EN-US; mso-bidi-language: AR-SA;"><span style="font-family: "Calibri","sans-serif"; color: black; font-size: 11pt; mso-ascii-theme-font: minor-latin; mso-fareast-font-family: Calibri; mso-fareast-theme-font: minor-latin; mso-hansi-theme-font: minor-latin; mso-bidi-font-family: 'Times New Roman'; mso-bidi-theme-font: minor-bidi; mso-ansi-language: EN;"><span style="font-family: "Calibri","sans-serif"; color: black; font-size: 11pt; mso-ascii-theme-font: minor-latin; mso-hansi-theme-font: minor-latin; mso-ansi-language: EN; mso-font-kerning: 18.0pt;">The bottom line - up your intake of barley and black beans. They have too much nutritional value to stay on the shelf.</span></span></span></p> <p><span style="font-family: "Calibri","sans-serif"; font-size: 11pt; mso-ascii-theme-font: minor-latin; mso-fareast-font-family: Calibri; mso-fareast-theme-font: minor-latin; mso-hansi-theme-font: minor-latin; mso-bidi-font-family: 'Times New Roman'; mso-bidi-theme-font: minor-bidi; mso-ansi-language: EN; mso-fareast-language: EN-US; mso-bidi-language: AR-SA;"><span style="font-family: "Calibri","sans-serif"; color: black; font-size: 11pt; mso-ascii-theme-font: minor-latin; mso-fareast-font-family: Calibri; mso-fareast-theme-font: minor-latin; mso-hansi-theme-font: minor-latin; mso-bidi-font-family: 'Times New Roman'; mso-bidi-theme-font: minor-bidi; mso-ansi-language: EN;"><span style="font-family: "Calibri","sans-serif"; color: black; font-size: 11pt; mso-ascii-theme-font: minor-latin; mso-hansi-theme-font: minor-latin; mso-ansi-language: EN; mso-font-kerning: 18.0pt;">Happy eating!</span></span></span></p> <p><span style="font-family: "Calibri","sans-serif"; font-size: 11pt; mso-ascii-theme-font: minor-latin; mso-fareast-font-family: Calibri; mso-fareast-theme-font: minor-latin; mso-hansi-theme-font: minor-latin; mso-bidi-font-family: 'Times New Roman'; mso-bidi-theme-font: minor-bidi; mso-ansi-language: EN; mso-fareast-language: EN-US; mso-bidi-language: AR-SA;"><span style="font-family: "Calibri","sans-serif"; color: black; font-size: 11pt; mso-ascii-theme-font: minor-latin; mso-fareast-font-family: Calibri; mso-fareast-theme-font: minor-latin; mso-hansi-theme-font: minor-latin; mso-bidi-font-family: 'Times New Roman'; mso-bidi-theme-font: minor-bidi; mso-ansi-language: EN;"><span style="font-family: "Calibri","sans-serif"; color: black; font-size: 11pt; mso-ascii-theme-font: minor-latin; mso-hansi-theme-font: minor-latin; mso-ansi-language: EN; mso-font-kerning: 18.0pt;">***************</span></span></span></p> <p><span style="color: #000000;">A good laugh is good medicine. Lighten your day. Head over to my lighter, irreverent and at times<a title="Bootroot Humor Blog" href="http://bootroot.blogspot.com/" target="_blank"> humorus blog</a>.</span><span style="color: #000000;"> </span><span style="color: #000000;">It will do you good.</span></p> <p style="margin-bottom: 0in;"> </p> <p><span style="font-family: "Calibri","sans-serif"; font-size: 11pt; mso-ascii-theme-font: minor-latin; mso-fareast-font-family: Calibri; mso-fareast-theme-font: minor-latin; mso-hansi-theme-font: minor-latin; mso-bidi-font-family: 'Times New Roman'; mso-bidi-theme-font: minor-bidi; mso-ansi-language: EN; mso-fareast-language: EN-US; mso-bidi-language: AR-SA;"><span style="font-family: "Calibri","sans-serif"; color: black; font-size: 11pt; mso-ascii-theme-font: minor-latin; mso-fareast-font-family: Calibri; mso-fareast-theme-font: minor-latin; mso-hansi-theme-font: minor-latin; mso-bidi-font-family: 'Times New Roman'; mso-bidi-theme-font: minor-bidi; mso-ansi-language: EN;"><span style="font-family: "Calibri","sans-serif"; color: black; font-size: 11pt; mso-ascii-theme-font: minor-latin; mso-hansi-theme-font: minor-latin; mso-ansi-language: EN; mso-font-kerning: 18.0pt;"> </span></span></span></p><div class="feedflare"> <a href="http://feeds.feedburner.com/~ff/wikiweightwatcher?a=kxCMSQlcD98:a93Is6rfvx8:yIl2AUoC8zA"></img></a> <a href="http://feeds.feedburner.com/~ff/wikiweightwatcher?a=kxCMSQlcD98:a93Is6rfvx8:qj6IDK7rITs"></img></a> <a href="http://feeds.feedburner.com/~ff/wikiweightwatcher?a=kxCMSQlcD98:a93Is6rfvx8:F7zBnMyn0Lo"></img></a> <a href="http://feeds.feedburner.com/~ff/wikiweightwatcher?a=kxCMSQlcD98:a93Is6rfvx8:V_sGLiPBpWU"></img></a> <a href="http://feeds.feedburner.com/~ff/wikiweightwatcher?a=kxCMSQlcD98:a93Is6rfvx8:gIN9vFwOqvQ"></img></a> <a href="http://feeds.feedburner.com/~ff/wikiweightwatcher?a=kxCMSQlcD98:a93Is6rfvx8:l6gmwiTKsz0"></img></a> </div> </article> <article> <h1>Muscles Need Vitamin D</h1> <p>mkrobison — Wed, 17 Apr 2013 16:38:36 +0000</p> <p>Vitamin D just keeps turning up in unexpected places. We knew long ago that vitamin D is vital in bone health, then we learned that vitamin D is vital in preventing skin cancer, then colon cancer, breast cancer and pretty much all forms of cancer. Now a study published in The Journal of Clinical Endocrinology & Metabolism points to Vitamin D as vital to a muscle's ability to create the energy it needs to move and react.</p> <p><span style="text-decoration: underline;">Vitamin D and Energy</span></p> <p>Using magnetic resonance spectroscopy of a lower leg muscle, researcher Dr. Akash Sinha and his associates at Newcastle University in England showed that vitamin D works at the cellular level in muscle cell mitochondria to help produce the energy for a muscle to move.</p> <p>The study was performed on patients who had a vitamin D deficiency and who were experiencing symptoms of muscle fatigue. For this group, supplementation with vitamin D significantly improved their muscle efficiency.</p> <p><span style="text-decoration: underline;">Vitamin D and Injury</span></p> <p>In another study presented at the annual meeting of the American Orthopaedic Society for Sports Medicine researchers studying New York Giants football players found that those who had a muscle injury during the season had lower vitamin D levels at the start of pre-season than those who didn't get hurt.</p> <p>Dr. Sinha said that approximately 60% of the patients he sees are deficient in vitamin D and that people living in higher latitudes will struggle to process enough vitamin D from sunlight alone. </p> <p>Since the processing of vitamin D from sunlight is limited by our increasingly indoor life and sunscreen usage, vitamin D deficiency is becoming more common. Inhabitants of Northern Hemisphere countries are particularly susceptible to this issue, including those in Europe, the UK and the US. In fact, 41% or men and 53% of women in the US are vitamin D deficient.</p> <p>How much vitamin D do you need?</p> <p>While standard guidelines are somewhere in the range of 30-80 ng/mL, many health researchers set a lower limit at 50 ng/mL, with 80 ng/mL as the desired target. In other words, the more the better up until you get to 80 ng/mL. Eighty ng/mL seems to provide the greatest level of benefit with very little risk.</p> <p>The only way to see if your levels of vitamin D are optimal is to have a blood test. Once you have the results you can supplement to optimize your levels. For most people over 40, taking a 2000IU supplement will be beneficial and will not get you into a danger zone. Some people, including me, need to take an average of 3000IU or more to get to a more protective level.</p> <p><span style="text-decoration: underline;">Vitamin D and Weight Loss</span></p> <p>Need another reason to check your vitamin D? Researchers at the University of Minnesota found that dieters with higher levels of vitamin D lost more weight than those with lower levels. Every increase of 1 ng/mL correlated to a loss of half a pound. Nice.</p> <p>For great health you need a good foundation of vitamin D. Get it tested and get it optimized.</p> <p>Good eating and good health!</p> <p>*********</p> <p> </p> <p style="margin-bottom: 0in;"><span style="color: #000000;">A good laugh is good medicine. Lighten your day with a little (sometimes very little) humor. Head over to </span><a href="http://bootroot.blogspot.com/2013/04/spending-too-much-time-at-bar.html">http://bootroot.blogspot.com/2013/04/spending-too-much-time-at-bar.html</a><span style="color: #000000;"> </span><span style="color: #000000;">It will do you good.</span></p> <p> </p> <p> </p><div class="feedflare"> <a href="http://feeds.feedburner.com/~ff/wikiweightwatcher?a=8Jw05K909_8:U0XDr_DD6GU:yIl2AUoC8zA"></img></a> <a href="http://feeds.feedburner.com/~ff/wikiweightwatcher?a=8Jw05K909_8:U0XDr_DD6GU:qj6IDK7rITs"></img></a> <a href="http://feeds.feedburner.com/~ff/wikiweightwatcher?a=8Jw05K909_8:U0XDr_DD6GU:F7zBnMyn0Lo"></img></a> <a href="http://feeds.feedburner.com/~ff/wikiweightwatcher?a=8Jw05K909_8:U0XDr_DD6GU:V_sGLiPBpWU"></img></a> <a href="http://feeds.feedburner.com/~ff/wikiweightwatcher?a=8Jw05K909_8:U0XDr_DD6GU:gIN9vFwOqvQ"></img></a> <a href="http://feeds.feedburner.com/~ff/wikiweightwatcher?a=8Jw05K909_8:U0XDr_DD6GU:l6gmwiTKsz0"></img></a> </div> </article> <article> <h1>Benefits of the Mediterranean Diet</h1> <p>mkrobison — Tue, 09 Apr 2013 13:50:03 +0000</p> <p>In the world of medical studies there are two reasons to cut a human study short. The first is that the subjects in the study are being harmed. The other is that the benefits of the protocol in the study are so great that the information needs to be released as soon as possible to help as many as possible. </p> <p>A recent study of the Mediterranean diet was cut short because it was so effective at helping people avoid heart attacks, stroke and death that the scientists wanted to let the control group and the public in on the benefits </p> <p>This study, recently published in the New England Journal of Medicine, showed that the Mediterranean diet substantially reduced “the risk of major cardiovascular events among high-risk persons.” It provided additional support to the findings of the Lyon Diet Heart Study that showed the Mediterranean diet could reduce the risk of a second heart by as much as 70 percent. </p> <p>In this recent study, researchers in Spain randomly assigned high-risk patients into three groups. One was enrolled in a low-fat diet and the other two groups were directed to follow a Mediterranean-style diet. The only difference in the last two groups was that one was to use at least four tablespoons of extra-virgin olive oil per day for cooking and dressing food and the other was to eat an ounce of a combination of walnuts, almonds and hazelnuts per day. The Mediterranean diet groups were clear winners in avoiding major cardiovascular illness. </p> <p>So, what is the Mediterranean diet? It is a diet high in olive oil, fruits, nuts, vegetables and cereals, with moderate amounts of fish and poultry. It has a low amount of dairy products, red meats, processed meats and sugar. It includes wine in moderation with meals and relaxing with friends. A relaxing walk and other moderate exercise is also considered part of the “diet.” When looking at all of the components of the Mediterranean diet (good food, relaxing with friends and exercise), the Mediterranean diet is really more of a lifestyle than a diet. </p> <p>Dr. Caldwell B. Esselstyn Jr., author of “Prevent and Reverse Heart Disease,” explains that the secret of the Mediterranean diet is probably its anti-inflammatory properties and that it leads to an increase in nitric oxide by improving the functioning of endothelial cells. He notes that nitric oxide prevents inflammation from developing in the arteries, keeps blood vessels smooth and pliable and keeps the cells in our blood vessels flowing smoothly. Endothelial cells make nitric oxide. The Mediterranean diet protects these cells by helping us avoid the foods that can damage them, foods such as animal products, processed foods and sugar. </p> <p>It is interesting that the key contribution of the Mediterranean diet is its anti-inflammatory properties rather than its ability to reduce cholesterol. Inflammation is being cited more and more as a primary risk factor while cholesterol is fading in perceived importance. Perhaps we are starting to target the primary cause of heart disease. </p> <p>In any event, the Mediterranean diet is a winner in keeping our hearts beating strong. </p> <p>Good health and good eating!</p><div class="feedflare"> <a href="http://feeds.feedburner.com/~ff/wikiweightwatcher?a=DvfJkn7VvGU:bGzk3c_wuv8:yIl2AUoC8zA"></img></a> <a href="http://feeds.feedburner.com/~ff/wikiweightwatcher?a=DvfJkn7VvGU:bGzk3c_wuv8:qj6IDK7rITs"></img></a> <a href="http://feeds.feedburner.com/~ff/wikiweightwatcher?a=DvfJkn7VvGU:bGzk3c_wuv8:F7zBnMyn0Lo"></img></a> <a href="http://feeds.feedburner.com/~ff/wikiweightwatcher?a=DvfJkn7VvGU:bGzk3c_wuv8:V_sGLiPBpWU"></img></a> <a href="http://feeds.feedburner.com/~ff/wikiweightwatcher?a=DvfJkn7VvGU:bGzk3c_wuv8:gIN9vFwOqvQ"></img></a> <a href="http://feeds.feedburner.com/~ff/wikiweightwatcher?a=DvfJkn7VvGU:bGzk3c_wuv8:l6gmwiTKsz0"></img></a> </div> </article> <article> <h1>Alzheimer’s and Nutrition – What to Take, Part II</h1> <p>mkrobison — Thu, 28 Mar 2013 19:12:53 +0000</p> <p class="MsoNormal" style="margin: 0in 0in 0pt;"><span style="font-size: small;"><span style="font-family: Calibri;"><span style="font-size: small;">As we stated in the first part of this two part series, the only current “cure” for Alzheimer’s is prevention.<span style="mso-spacerun: yes;"> </span></span></span></span></p> <p class="MsoNormal" style="margin: 0in 0in 0pt;"><span style="font-family: Calibri; font-size: small;"><span style="font-size: small;"> </span></span></p> <p class="MsoNormal" style="margin: 0in 0in 0pt;"><span style="font-family: Calibri; font-size: small;"><span style="font-size: small;">In Part I we listed nutrients and supplements that have shown good results in human studies.<span style="mso-spacerun: yes;"> </span>Today we will look at nutrients and supplements that have shown evidence of being beneficial in decreasing the risk of Alzheimer’s in studies of use or at certain blood levels, as well as others that have strong laboratory evidence of being beneficial in helping us stay mentally sharp.</span></span></p> <p class="MsoNormal" style="margin: 0in 0in 0pt;"><span style="font-family: Calibri; font-size: small;"><span style="font-size: small;"> </span></span></p> <p class="MsoNormal" style="margin: 0in 0in 0pt;"><span style="font-size: small;"><span style="font-family: Calibri;"><span style="font-size: small;">Part II is in a little different format.<span style="mso-spacerun: yes;"> </span>Rather than devote a paragraph to each supplement, I am going to provide a quick reference list, the suggested amount to take and a brief benefit statement.<span style="mso-spacerun: yes;"> </span></span></span></span></p> <p class="MsoNormal" style="margin: 0in 0in 0pt;"><span style="font-family: Calibri; font-size: small;"><span style="font-size: small;"> </span></span></p> <p class="MsoNormal" style="margin: 0in 0in 0pt;"><span style="font-family: Calibri; font-size: small;"><span style="font-size: small;">Magnesium – <span style="mso-spacerun: yes;"> </span>140mg per day as magnesium-L-threonate and 100mg per day as magnesium citrate; At low levels magnesium increases amyloid beta, but at high levels it helps break it down; it reduces inflammation<span style="mso-spacerun: yes;"> </span>and improves neuronal connections.</span></span></p> <p class="MsoNormal" style="margin: 0in 0in 0pt;"><span style="font-family: Calibri; font-size: small;"><span style="font-size: small;"> </span></span></p> <p class="MsoNormal" style="margin: 0in 0in 0pt;"><span style="font-family: Calibri; font-size: small;"><span style="font-size: small;">Coffee (caffeinated) –3-5 cups daily; Caffeine reduces amyloid beta and appears to protect cognitive functions.</span></span></p> <p class="MsoNormal" style="margin: 0in 0in 0pt;"><span style="font-family: Calibri; font-size: small;"><span style="font-size: small;"> </span></span></p> <p class="MsoNormal" style="margin: 0in 0in 0pt;"><span style="font-family: Calibri; font-size: small;"><span style="font-size: small;">Green Tea Extract (standardized to 98% polyphenols) – 725-1,450mg daily; The EGCG in green tea blocks the clumping of amyloid beta.</span></span></p> <p class="MsoNormal" style="margin: 0in 0in 0pt;"><span style="font-family: Calibri; font-size: small;"><span style="font-size: small;"> </span></span></p> <p class="MsoNormal" style="margin: 0in 0in 0pt;"><span style="font-family: Calibri; font-size: small;"><span style="font-size: small;">Vitamin E – 400 IU daily with a minimum of 200mg gamma tocopherol;<span style="mso-spacerun: yes;"> </span>The gamma from is associated with lower risk of Alzheimer’s.</span></span></p> <p class="MsoNormal" style="margin: 0in 0in 0pt;"><span style="font-family: Calibri; font-size: small;"><span style="font-size: small;"> </span></span></p> <p class="MsoNormal" style="margin: 0in 0in 0pt;"><span style="font-family: Calibri; font-size: small;"><span style="font-size: small;">Vitamin B12 – 1,000-5,000 mcg daily; B Vitamins lower homosysteine and inflammation and slow the buildup of amyloid beta.</span></span></p> <p class="MsoNormal" style="margin: 0in 0in 0pt;"><span style="font-family: Calibri; font-size: small;"><span style="font-size: small;"> </span></span></p> <p class="MsoNormal" style="margin: 0in 0in 0pt;"><span style="font-family: Calibri; font-size: small;"><span style="font-size: small;">Vitamin B6 – 250mg daily; See Vitamin B12.</span></span></p> <p class="MsoNormal" style="margin: 0in 0in 0pt;"><span style="font-family: Calibri; font-size: small;"><span style="font-size: small;"> </span></span></p> <p class="MsoNormal" style="margin: 0in 0in 0pt;"><span style="font-family: Calibri; font-size: small;"><span style="font-size: small;">Folate – 400-1,000 mcg daily; See Vitamin B12.</span></span></p> <p class="MsoNormal" style="margin: 0in 0in 0pt;"><span style="font-family: Calibri; font-size: small;"><span style="font-size: small;"> </span></span></p> <p class="MsoNormal" style="margin: 0in 0in 0pt;"><span style="font-family: Calibri; font-size: small;"><span style="font-size: small;">CoQ10 – <span style="mso-spacerun: yes;"> </span>100-300mg daily; Improves the efficiency of cell mitochondria and reduces the buildup of amyloid beta.</span></span></p> <p class="MsoNormal" style="margin: 0in 0in 0pt;"><span style="font-family: Calibri; font-size: small;"><span style="font-size: small;"> </span></span></p> <p class="MsoNormal" style="margin: 0in 0in 0pt;"><span style="font-family: Calibri; font-size: small;"><span style="font-size: small;">PQQ – 10-20mg daily; Improves the efficiency of cell mitochondria and protects cells from amyloid beta.</span></span></p> <p class="MsoNormal" style="margin: 0in 0in 0pt;"><span style="font-family: Calibri; font-size: small;"><span style="font-size: small;"> </span></span></p> <p class="MsoNormal" style="margin: 0in 0in 0pt;"><span style="font-family: Calibri; font-size: small;"><span style="font-size: small;">Vinpocetine – <span style="mso-spacerun: yes;"> </span>10-30mg daily; Derived from periwinkle, It increases blood flow, increases acetylcholine and protects mitochondrial function.</span></span></p> <p class="MsoNormal" style="margin: 0in 0in 0pt;"><span style="font-family: Calibri; font-size: small;"><span style="font-size: small;"> </span></span></p> <p class="MsoNormal" style="margin: 0in 0in 0pt;"><span style="font-family: Calibri; font-size: small;"><span style="font-size: small;">Curcumin – 400-800mg daily; A powerful antioxidant that works at multiple levels.<span style="mso-spacerun: yes;"> </span>It protects from amyloid beta, helps clear amyloid beta from the brain, improves mitochondria function, protects against brain aging.</span></span></p> <p class="MsoNormal" style="margin: 0in 0in 0pt;"><span style="font-family: Calibri; font-size: small;"><span style="font-size: small;"> </span></span></p> <p class="MsoNormal" style="margin: 0in 0in 0pt;"><span style="font-family: Calibri; font-size: small;"><span style="font-size: small;">Grape Seed Extract – 150mg daily; Another powerful antioxidant with anti-inflammatory and protective effects.<span style="mso-spacerun: yes;"> </span>It reduces amyloid beta formation and helps clear it out.</span></span></p> <p class="MsoNormal" style="margin: 0in 0in 0pt;"><span style="font-family: Calibri; font-size: small;"><span style="font-size: small;"> </span></span></p> <p class="MsoNormal" style="margin: 0in 0in 0pt;"><span style="font-family: Calibri; font-size: small;"><span style="font-size: small;">Resveratrol – 250mg daily; Helps to mitigate the destructive effects of sugar on brain cells while it protects from amyloid beta and helps clear it from the brain.</span></span></p> <p class="MsoNormal" style="margin: 0in 0in 0pt;"><span style="font-family: Calibri; font-size: small;"><span style="font-size: small;"> </span></span></p> <p class="MsoNormal" style="margin: 0in 0in 0pt;"><span style="font-family: Calibri; font-size: small;"><span style="font-size: small;">Blueberry extract - 150-750mg daily; A powerful antioxidant and cell monitor, protecting neurons and reducing inflammation, mostly through polyphenols.</span></span></p> <p class="MsoNormal" style="margin: 0in 0in 0pt;"><span style="font-family: Calibri; font-size: small;"><span style="font-size: small;"> </span></span></p> <p class="MsoNormal" style="margin: 0in 0in 0pt;"><span style="font-family: Calibri; font-size: small;"><span style="font-size: small;">Ashwagandha Extract – 250mg daily; A powerful antioxidant, ashwagandha protects brain cells from amyloid beta.</span></span></p> <p class="MsoNormal" style="margin: 0in 0in 0pt;"><span style="font-family: Calibri; font-size: small;"><span style="font-size: small;"> </span></span></p> <p class="MsoNormal" style="margin: 0in 0in 0pt;"><span style="font-family: Calibri; font-size: small;"><span style="font-size: small;">Now that you have all of this information you may be asking what you are to do with it.<span style="mso-spacerun: yes;"> </span>Are you going to have to take everything listed to get a benefit?</span></span></p> <p class="MsoNormal" style="margin: 0in 0in 0pt;"><span style="font-family: Calibri; font-size: small;"><span style="font-size: small;"> </span></span></p> <p class="MsoNormal" style="margin: 0in 0in 0pt;"><span style="font-family: Calibri; font-size: small;"><span style="font-size: small;">No.<span style="mso-spacerun: yes;"> </span>Take a look at the list above and in Part I.<span style="mso-spacerun: yes;"> </span>Part I is at <span style="mso-spacerun: yes;"> <a href="http://www.wikiweightscore.com/blog/alzheimer%E2%80%99s-and-nutrition-%E2%80%93-what-take-part-i">http://www.wikiweightscore.com/blog/alzheimer%E2%80%99s-and-nutrition-%E2%80%93-what-take-part-i</a> </span>Note the supplements you are already taking (fish oil, vitamins D and a great B-complex have too many benefits to not take them).<span style="mso-spacerun: yes;"> </span>Review the others on the list for protections and mechanisms that the supplements you are on do not provide.<span style="mso-spacerun: yes;"> </span>Choose a few that work in different ways and add them to your standard intake.<span style="mso-spacerun: yes;"> </span>Repeat periodically, particularly when new information becomes available.</span></span></p> <p class="MsoNormal" style="margin: 0in 0in 0pt;"><span style="font-family: Calibri; font-size: small;"><span style="font-size: small;"> </span></span></p> <p class="MsoNormal" style="margin: 0in 0in 0pt;"><span style="font-family: Calibri; font-size: small;"><span style="font-size: small;">As in all things, we have to balance our risks and rewards to our costs in time and money.<span style="mso-spacerun: yes;"> </span>The most important thing is to take some action and to get into the habit of taking care of yourself.</span></span></p> <p class="MsoNormal" style="margin: 0in 0in 0pt;"><span style="font-family: Calibri; font-size: small;"><span style="font-size: small;"> </span></span></p> <p class="MsoNormal" style="margin: 0in 0in 0pt;"><span style="font-family: Calibri; font-size: small;"><span style="font-size: small;">Good health and good eating!</span></span></p><div class="feedflare"> <a href="http://feeds.feedburner.com/~ff/wikiweightwatcher?a=snXymVFVlog:mAqrB0BHX4U:yIl2AUoC8zA"></img></a> <a href="http://feeds.feedburner.com/~ff/wikiweightwatcher?a=snXymVFVlog:mAqrB0BHX4U:qj6IDK7rITs"></img></a> <a href="http://feeds.feedburner.com/~ff/wikiweightwatcher?a=snXymVFVlog:mAqrB0BHX4U:F7zBnMyn0Lo"></img></a> <a href="http://feeds.feedburner.com/~ff/wikiweightwatcher?a=snXymVFVlog:mAqrB0BHX4U:V_sGLiPBpWU"></img></a> <a href="http://feeds.feedburner.com/~ff/wikiweightwatcher?a=snXymVFVlog:mAqrB0BHX4U:gIN9vFwOqvQ"></img></a> <a href="http://feeds.feedburner.com/~ff/wikiweightwatcher?a=snXymVFVlog:mAqrB0BHX4U:l6gmwiTKsz0"></img></a> </div> </article> <article> <h1>Alzheimer’s and Nutrition – What to Take, Part I</h1> <p>mkrobison — Tue, 12 Mar 2013 17:13:11 +0000</p> <p class="MsoNormal" style="margin: 0in 0in 0pt;"><span style="font-family: Calibri; font-size: small;">Alzheimer’s scares me to death.<span style="mso-spacerun: yes;"> </span>It is not just that it leads to death but the path that it takes, robbing us of ourselves and putting such a burden on our loved ones.<span style="mso-spacerun: yes;"> </span>Worse, the rate of Alzheimer’s is projected to double from a rate of one person about every minute to about one every 30 seconds by 2050.<span style="mso-spacerun: yes;"> </span>It is the 6<sup>th</sup> leading cause of death in America.</span></p> <p class="MsoNormal" style="margin: 0in 0in 0pt;"><span style="font-family: Calibri; font-size: small;"> </span></p> <p class="MsoNormal" style="margin: 0in 0in 0pt;"><span style="font-family: Calibri; font-size: small;">While Alzheimer’s is well studied and the progression of the disease is well understood, medicine is not well equipped to reverse it once it develops.<span style="mso-spacerun: yes;"> </span>Yes, we are getting better at slowing it down but progress in making tomorrow better than today for an Alzheimer’s patient is marginal to zilch.<span style="mso-spacerun: yes;"> </span>It is one of medicines most stubborn conditions.</span></p> <p class="MsoNormal" style="margin: 0in 0in 0pt;"><span style="font-family: Calibri; font-size: small;"> </span></p> <p class="MsoNormal" style="margin: 0in 0in 0pt;"><span style="font-family: Calibri; font-size: small;">The only “cure” for Alzheimer’s is prevention.</span></p> <p class="MsoNormal" style="margin: 0in 0in 0pt;"><span style="font-family: Calibri; font-size: small;"> </span></p> <p class="MsoNormal" style="margin: 0in 0in 0pt;"><span style="font-family: Calibri; font-size: small;">Fortunately, there are a number of nutrients and supplements that show strong evidence in preventing Alzheimer’s.<span style="mso-spacerun: yes;"> </span>Today we will run through those that have shown good results in human studies.<span style="mso-spacerun: yes;"> </span>Next time we will look at nutrients and supplements that have shown evidence of being beneficial in decreasing the risk of Alzheimer’s per studies of use or at certain blood levels, as well as others that have strong laboratory evidence of helping us stay mentally sharp as we live longer.</span></p> <p class="MsoNormal" style="margin: 0in 0in 0pt;"><span style="font-family: Calibri; font-size: small;"> </span></p> <p class="MsoNormal" style="margin: 0in 0in 0pt;"><span style="font-family: Calibri; font-size: small;">While many of the nutrients and supplements listed below and in Part II have positive effects beyond helping prevent Alzheimer’s, we are going to restrict our discussion to the effect on dementia and Alzheimer’s.</span></p> <p class="MsoNormal" style="margin: 0in 0in 0pt;"><span style="font-family: Calibri; font-size: small;"> </span></p> <p class="MsoNormal" style="margin: 0in 0in 0pt;"><span style="font-family: Calibri; font-size: small;">Omega-3 Fatty Acids (Fish Oil)</span></p> <p class="MsoNormal" style="margin: 0in 0in 0pt;"><span style="font-family: Calibri; font-size: small;"> </span></p> <p class="MsoNormal" style="margin: 0in 0in 0pt;"><span style="font-family: Calibri; font-size: small;">Eating a lot of fish or otherwise consuming a lot of fish oil, which is rich in omega-3 fatty acids, reduces inflammation and provides the building blocks for brain cell membranes.<span style="mso-spacerun: yes;"> </span>This combination appears to lower all types of dementia, including Alzheimer’s.<span style="mso-spacerun: yes;"> </span>Target 1,400mg EPA and 1,000mg DHA per day.</span></p> <p class="MsoNormal" style="margin: 0in 0in 0pt;"><span style="font-family: Calibri; font-size: small;"> </span></p> <p class="MsoNormal" style="margin: 0in 0in 0pt;"><span style="font-family: Calibri; font-size: small;">Ginkgo Biloba</span></p> <p class="MsoNormal" style="margin: 0in 0in 0pt;"><span style="font-family: Calibri; font-size: small;"> </span></p> <p class="MsoNormal" style="margin: 0in 0in 0pt;"><span style="font-family: Calibri; font-size: small;">Ginkgo has shown decent but not great results in treating degenerative dementia, including Alzheimer’s.<span style="mso-spacerun: yes;"> </span>Your target is 120-240mg daily.</span></p> <p class="MsoNormal" style="margin: 0in 0in 0pt;"><span style="font-family: Calibri; font-size: small;"> </span></p> <p class="MsoNormal" style="margin: 0in 0in 0pt;"><span style="font-family: Calibri; font-size: small;">Vitamin D</span></p> <p class="MsoNormal" style="margin: 0in 0in 0pt;"><span style="font-family: Calibri; font-size: small;"> </span></p> <p class="MsoNormal" style="margin: 0in 0in 0pt;"><span style="font-family: Calibri; font-size: small;">Vitamin D receptors are found throughout the body, including the brain.<span style="mso-spacerun: yes;"> </span>Older adults with the lowest levels of vitamin D are 25 times as likely to have cognitive impairment, the predecessor to Alzheimer’s, as those with the highest levels.<span style="mso-spacerun: yes;"> </span>Vitamin D is an anti-inflammatory, brain cleaning (of anyloid beta), antioxidant.<span style="mso-spacerun: yes;"> </span>You need blood levels of 50-80 ng/mL, the closer to 80 ng/mL the better per my doctor.<span style="mso-spacerun: yes;"> </span>Most older adults will need 5,000 to 8,000 IU daily to get there.<span style="mso-spacerun: yes;"> </span>Do get your blood levels checked.</span></p> <p class="MsoNormal" style="margin: 0in 0in 0pt;"><span style="font-family: Calibri; font-size: small;"> </span></p> <p class="MsoNormal" style="margin: 0in 0in 0pt;"><span style="font-family: Calibri; font-size: small;">Acetyl-L-Carnitine</span></p> <p class="MsoNormal" style="margin: 0in 0in 0pt;"><span style="font-family: Calibri; font-size: small;"> </span></p> <p class="MsoNormal" style="margin: 0in 0in 0pt;"><span style="font-family: Calibri; font-size: small;">Acetyl-L-Carnitine is an amino acid-derived molecule that is vital for the proper functioning of cell mitochondria, the power stations of our cells.<span style="mso-spacerun: yes;"> </span>More importantly as it relates to our discussion of Alzheimer’s, it helps clean the brain of amyloid beta and other clogging proteins that are markers of Alzheimer’s.<span style="mso-spacerun: yes;"> </span>Two to 3 grams per day over a period of 3-6 months has slowed the decline in cognitive functions and improved attention span.<span style="mso-spacerun: yes;"> </span>Target 1-3g per day (1,000-3,000mg).</span></p> <p class="MsoNormal" style="margin: 0in 0in 0pt;"><span style="font-family: Calibri; font-size: small;"> </span></p> <p class="MsoNormal" style="margin: 0in 0in 0pt;"><span style="font-family: Calibri; font-size: small;">Lipotic Acid</span></p> <p class="MsoNormal" style="margin: 0in 0in 0pt;"><span style="font-family: Calibri; font-size: small;"> </span></p> <p class="MsoNormal" style="margin: 0in 0in 0pt;"><span style="font-family: Calibri; font-size: small;">Lipotic acid is another nutrient that helps to power the cells of our body.<span style="mso-spacerun: yes;"> </span>It is an excellent antioxidant that helps protect brain cells from death due to amyloid beta, binds to heavy metals, and slows the development of memory loss and cognitive dysfunction.<span style="mso-spacerun: yes;"> </span>You will want to supplement with 600mg per day of the common Lipotic acid, 240-480mg of the R form (available from some nutritional supplement providers).<span style="mso-spacerun: yes;"> </span>The more common form at 600mg is fine.</span></p> <p class="MsoNormal" style="margin: 0in 0in 0pt;"><span style="font-family: Calibri; font-size: small;"> </span></p> <p class="MsoNormal" style="margin: 0in 0in 0pt;"><span style="font-family: Calibri; font-size: small;">Panax Ginseng</span></p> <p class="MsoNormal" style="margin: 0in 0in 0pt;"><span style="font-family: Calibri; font-size: small;"> </span></p> <p class="MsoNormal" style="margin: 0in 0in 0pt;"><span style="font-family: Calibri; font-size: small;">Panax Ginseng has many of the same benefits of Lipotic acid.<span style="mso-spacerun: yes;"> </span>It helps clear the brain of amyloid beta, reduces its formation, and protects brain cells from early destruction.<span style="mso-spacerun: yes;"> </span>Panax Ginseng is a traditional Chinese medicine for cognitive function and has been shown to improve standard Alzheimer’s rating scales.<span style="mso-spacerun: yes;"> </span>Target 400-1,000mg per day.</span></p> <p class="MsoNormal" style="margin: 0in 0in 0pt;"><span style="font-family: Calibri; font-size: small;"> </span></p> <p class="MsoNormal" style="margin: 0in 0in 0pt;"><span style="font-family: Calibri; font-size: small;">N-Acetylcysteine (NAC)</span></p> <p class="MsoNormal" style="margin: 0in 0in 0pt;"><span style="font-family: Calibri; font-size: small;"> </span></p> <p class="MsoNormal" style="margin: 0in 0in 0pt;"><span style="font-family: Calibri; font-size: small;">N-Acetylcysteine (NAC) is a precursor to the amino acid L-glutathione, a potent antioxidant that protects brain cells.<span style="mso-spacerun: yes;"> </span>This in turn appears to reduce amyloid beta and protect cognitive function.<span style="mso-spacerun: yes;"> </span>Target 600-1,800mg per day.</span></p> <p class="MsoNormal" style="margin: 0in 0in 0pt;"><span style="font-family: Calibri; font-size: small;"> </span></p> <p class="MsoNormal" style="margin: 0in 0in 0pt;"><span style="font-family: Calibri; font-size: small;">Huperzine A</span></p> <p class="MsoNormal" style="margin: 0in 0in 0pt;"><span style="font-family: Calibri; font-size: small;"> </span></p> <p class="MsoNormal" style="margin: 0in 0in 0pt;"><span style="font-family: Calibri; font-size: small;">Huperzine A is derived from the Chinese moss Huperzia Serrata.<span style="mso-spacerun: yes;"> </span>Huperzine protects the neurotransmitter acetylcholine and protects brain cells from amyloid beta, as well as triggering enzymes that work against amyloid beta.<span style="mso-spacerun: yes;"> </span>Take care when taking huperzine as it has been known to cause minor side effect such as ankle swelling and insomnia.<span style="mso-spacerun: yes;"> </span>The recommended target for Huperzine A is 200-800 mcg daily, preferably in a half dose taken twice per day.</span></p> <p class="MsoNormal" style="margin: 0in 0in 0pt;"><span style="font-family: Calibri; font-size: small;"> </span></p> <p class="MsoNormal" style="margin: 0in 0in 0pt;"><span style="font-family: Calibri; font-size: small;">Next time we will take a look at other supplements that have shown promise in helping to prevent Alzheimer’s.</span></p> <p class="MsoNormal" style="margin: 0in 0in 0pt;"><span style="font-family: Calibri; font-size: small;"> </span></p> <p class="MsoNormal" style="margin: 0in 0in 0pt;"><span style="font-family: Calibri; font-size: small;">Until then, good eating and good health!</span></p><div class="feedflare"> <a href="http://feeds.feedburner.com/~ff/wikiweightwatcher?a=CdI7ucAetQA:YFl9O9dKIQc:yIl2AUoC8zA"></img></a> <a href="http://feeds.feedburner.com/~ff/wikiweightwatcher?a=CdI7ucAetQA:YFl9O9dKIQc:qj6IDK7rITs"></img></a> <a href="http://feeds.feedburner.com/~ff/wikiweightwatcher?a=CdI7ucAetQA:YFl9O9dKIQc:F7zBnMyn0Lo"></img></a> <a href="http://feeds.feedburner.com/~ff/wikiweightwatcher?a=CdI7ucAetQA:YFl9O9dKIQc:V_sGLiPBpWU"></img></a> <a href="http://feeds.feedburner.com/~ff/wikiweightwatcher?a=CdI7ucAetQA:YFl9O9dKIQc:gIN9vFwOqvQ"></img></a> <a href="http://feeds.feedburner.com/~ff/wikiweightwatcher?a=CdI7ucAetQA:YFl9O9dKIQc:l6gmwiTKsz0"></img></a> </div> </article> <article> <h1>Kicking the Sugar Habit - The How To</h1> <p>mkrobison — Fri, 08 Mar 2013 17:03:40 +0000</p> <p class="MsoNormal" style="line-height: normal; margin: 0in 0in 0pt; mso-pagination: none; mso-layout-grid-align: none;"><span style="font-family: "Arial","sans-serif"; font-size: 10pt;"> </span></p> <p class="MsoNormal" style="line-height: normal; margin: 0in 0in 0pt; mso-pagination: none; mso-layout-grid-align: none;"><span style="font-family: "Arial","sans-serif"; font-size: 10pt;">This is my last tirade on sugar.<span style="mso-spacerun: yes;"> </span>I promise.<span style="mso-spacerun: yes;"> </span>For now.<span style="mso-spacerun: yes;"> </span></span></p> <p class="MsoNormal" style="line-height: normal; margin: 0in 0in 0pt; mso-pagination: none; mso-layout-grid-align: none;"><span style="font-family: "Arial","sans-serif"; font-size: 10pt;"> </span></p> <p class="MsoNormal" style="line-height: normal; margin: 0in 0in 0pt; mso-pagination: none; mso-layout-grid-align: none;"><span style="font-family: "Arial","sans-serif"; font-size: 10pt;">Last week we talked about sugar dangers and reasons to give it up or at least cut it down, on how it is a danger to your heart and brain, as well as implicated in cancer.<span style="mso-spacerun: yes;"> </span>This week I want to give you a few tips and methods to eliminate a lot of sugar from your diet.</span></p> <p class="MsoNormal" style="line-height: normal; margin: 0in 0in 0pt; mso-pagination: none; mso-layout-grid-align: none;"><span style="font-family: "Arial","sans-serif"; font-size: 10pt;"> </span></p> <p class="MsoNormal" style="line-height: normal; margin: 0in 0in 0pt; mso-pagination: none; mso-layout-grid-align: none;"><span style="font-family: "Arial","sans-serif"; font-size: 10pt;">Why didn't I say all sugar, or at least all processed sugar?<span style="mso-spacerun: yes;"> </span>Wouldn't that be best?<span style="mso-spacerun: yes;"> </span>Yes, it would.<span style="mso-spacerun: yes;"> </span>But it won't work.<span style="mso-spacerun: yes;"> </span></span></p> <p class="MsoNormal" style="line-height: normal; margin: 0in 0in 0pt; mso-pagination: none; mso-layout-grid-align: none;"><span style="font-family: "Arial","sans-serif"; font-size: 10pt;"><span style="mso-spacerun: yes;"> </span></span></p> <p class="MsoNormal" style="line-height: normal; margin: 0in 0in 0pt; mso-pagination: none; mso-layout-grid-align: none;"><span style="font-family: "Arial","sans-serif"; font-size: 10pt;"><span style="mso-spacerun: yes;"></span>To get rid of all sugar you would have to refuse to eat any processed food or any restaurant food.<span style="mso-spacerun: yes;"> </span>That would mean that you would have to make everything yourself.<span style="mso-spacerun: yes;"> </span>Not going to happen.<span style="mso-spacerun: yes;"> </span>At least I know it's not going to happen for me, and it's probably not going to happen for you.</span></p> <p class="MsoNormal" style="line-height: normal; margin: 0in 0in 0pt; mso-pagination: none; mso-layout-grid-align: none;"><span style="font-family: "Arial","sans-serif"; font-size: 10pt;"> </span></p> <p class="MsoNormal" style="line-height: normal; margin: 0in 0in 0pt; mso-pagination: none; mso-layout-grid-align: none;"><span style="font-family: "Arial","sans-serif"; font-size: 10pt;">Besides the inconvenience, you would find it very hard to cut out all sugar and the calories that it provides without substituting something better for you that will also provide at least the majority of the calories you lose.<span style="mso-spacerun: yes;"> </span>If you want to lose weight, you don't want to replace all the calories, but you do want to feel full and satisfied.<span style="mso-spacerun: yes;"> </span>Starving yourself of sugar calories without replacing most of those calories will leave you feeling starved.<span style="mso-spacerun: yes;"> </span>You will go back to sugar to get those calories and probably with a bang, with a sugar binge.<span style="mso-spacerun: yes;"> </span>Not good.</span></p> <p class="MsoNormal" style="line-height: normal; margin: 0in 0in 0pt; mso-pagination: none; mso-layout-grid-align: none;"><span style="font-family: "Arial","sans-serif"; font-size: 10pt;"> </span></p> <p class="MsoNormal" style="line-height: normal; margin: 0in 0in 0pt; mso-pagination: none; mso-layout-grid-align: none;"><span style="font-family: "Arial","sans-serif"; font-size: 10pt;">Kicking the sugar habit is a three step process.<span style="mso-spacerun: yes;"> </span>First, recognize the main sources of sugar for you.<span style="mso-spacerun: yes;"> </span>This includes knowing the primary culprits as well as the code names for sugar.<span style="mso-spacerun: yes;"> </span>Second, replace those sources of sugar with better choices, choices that fill, satisfy and taste great.<span style="mso-spacerun: yes;"> </span>I'll give you some ideas below.<span style="mso-spacerun: yes;"> </span>Third, be smart about using supplements.<span style="mso-spacerun: yes;"> </span>They can help you feel better while you kick the sugar habit and can give you a good nutritional base.</span></p> <p class="MsoNormal" style="line-height: normal; margin: 0in 0in 0pt; mso-pagination: none; mso-layout-grid-align: none;"><span style="font-family: "Arial","sans-serif"; font-size: 10pt;"> </span></p> <p class="MsoNormal" style="line-height: normal; margin: 0in 0in 0pt; mso-pagination: none; mso-layout-grid-align: none;"><span style="text-decoration: underline;"><span style="font-family: "Arial","sans-serif"; font-size: 10pt;">Number 1 - Know the Enemy (</span></span><span style="font-family: "Arial","sans-serif"; font-size: 10pt;">He's</span><span style="text-decoration: underline;"><span style="font-family: "Arial","sans-serif"; font-size: 10pt;"> Everywhere! He's Everywhere!)</span></span><span style="font-family: "Arial","sans-serif"; font-size: 10pt;"></span></p> <p class="MsoNormal" style="line-height: normal; margin: 0in 0in 0pt; mso-pagination: none; mso-layout-grid-align: none;"><span style="font-family: "Arial","sans-serif"; font-size: 10pt;"> </span></p> <p class="MsoNormal" style="line-height: normal; margin: 0in 0in 0pt; mso-pagination: none; mso-layout-grid-align: none;"><span style="font-family: "Arial","sans-serif"; font-size: 10pt;">Sugar <em>is</em> just about everywhere.<span style="mso-spacerun: yes;"> </span>The following are either heavy in sugars or are sources of a lot of sugar because we consume a high volume of them.<span style="mso-spacerun: yes;"> </span>Don't worry, I am going to give you some substitutes that you will enjoy.</span></p> <p class="MsoNormal" style="line-height: normal; margin: 0in 0in 0pt; mso-pagination: none; mso-layout-grid-align: none;"><span style="font-family: "Arial","sans-serif"; font-size: 10pt;"> </span></p> <p class="MsoNormal" style="line-height: normal; margin: 0in 0in 0pt; mso-pagination: none; mso-layout-grid-align: none;"><span style="font-family: "Arial","sans-serif"; font-size: 10pt;">*Whole grain bread, whole grain cereals, whole wheat breads</span></p> <p class="MsoNormal" style="line-height: normal; margin: 0in 0in 0pt; mso-pagination: none; mso-layout-grid-align: none;"><span style="font-family: "Arial","sans-serif"; font-size: 10pt;"> </span></p> <p class="MsoNormal" style="line-height: normal; margin: 0in 0in 0pt; mso-pagination: none; mso-layout-grid-align: none;"><span style="font-family: "Arial","sans-serif"; font-size: 10pt;">*Bottled drinks, including teas, health drinks, protein drinks, smoothies, mixed drinks and, of course, sodas</span></p> <p class="MsoNormal" style="line-height: normal; margin: 0in 0in 0pt; mso-pagination: none; mso-layout-grid-align: none;"><span style="font-family: "Arial","sans-serif"; font-size: 10pt;"> </span></p> <p class="MsoNormal" style="line-height: normal; margin: 0in 0in 0pt; mso-pagination: none; mso-layout-grid-align: none;"><span style="font-family: "Arial","sans-serif"; font-size: 10pt;">*Condiments and sauces, including ketchup, salad dressings, marinades, Asian sauces, tomato sauce, and BBQ sauce</span></p> <p class="MsoNormal" style="line-height: normal; margin: 0in 0in 0pt; mso-pagination: none; mso-layout-grid-align: none;"><span style="font-family: "Arial","sans-serif"; font-size: 10pt;"> </span></p> <p class="MsoNormal" style="line-height: normal; margin: 0in 0in 0pt; mso-pagination: none; mso-layout-grid-align: none;"><span style="font-family: "Arial","sans-serif"; font-size: 10pt;">*Convenience foods like canned or boxed soups and frozen dinners</span></p> <p class="MsoNormal" style="line-height: normal; margin: 0in 0in 0pt; mso-pagination: none; mso-layout-grid-align: none;"><span style="font-family: "Arial","sans-serif"; font-size: 10pt;"> </span></p> <p class="MsoNormal" style="line-height: normal; margin: 0in 0in 0pt; mso-pagination: none; mso-layout-grid-align: none;"><span style="font-family: "Arial","sans-serif"; font-size: 10pt;">*Health foods like granola bars, trail mix, protein bars, dried fruits and yogurt</span></p> <p class="MsoNormal" style="line-height: normal; margin: 0in 0in 0pt; mso-pagination: none; mso-layout-grid-align: none;"><span style="font-family: "Arial","sans-serif"; font-size: 10pt;"> </span></p> <p class="MsoNormal" style="line-height: normal; margin: 0in 0in 0pt; mso-pagination: none; mso-layout-grid-align: none;"><span style="font-family: "Arial","sans-serif"; font-size: 10pt;">*White stuff - white bread, white rice, potatoes, etc.<span style="mso-spacerun: yes;"> </span>While they don't have added sugar, they <em>are</em> sugar just waiting to be converted by your body. Avoid.</span></p> <p class="MsoNormal" style="line-height: normal; margin: 0in 0in 0pt; mso-pagination: none; mso-layout-grid-align: none;"><span style="font-family: "Arial","sans-serif"; font-size: 10pt;"> </span></p> <p class="MsoNormal" style="line-height: normal; margin: 0in 0in 0pt; mso-pagination: none; mso-layout-grid-align: none;"><span style="font-family: "Arial","sans-serif"; font-size: 10pt;">Quite a list.<span style="mso-spacerun: yes;"> </span>Of course, there are some things in the general categories above that may be fine to eat, if they are sugar free (and without fake sugars such as Splenda, Sweet'N Low, Equal, etc.).<span style="mso-spacerun: yes;"> Yogurt is a good example. </span>But to pick those out you need to know the various aliases of sugar.<span style="mso-spacerun: yes;"> </span>Most either end in "ose" or are syrup.<span style="mso-spacerun: yes;"> </span>The most common are:</span></p> <p class="MsoNormal" style="line-height: normal; margin: 0in 0in 0pt; mso-pagination: none; mso-layout-grid-align: none;"><span style="font-family: "Arial","sans-serif"; font-size: 10pt;"> </span></p> <p class="MsoNormal" style="line-height: normal; margin: 0in 0in 0pt; mso-pagination: none; mso-layout-grid-align: none;"><span style="font-family: "Arial","sans-serif"; font-size: 10pt;">*"Ose"s - Sucrose, Dextrose, Lactose, Maltose, Sucrose, Fructose</span></p> <p class="MsoNormal" style="line-height: normal; margin: 0in 0in 0pt; mso-pagination: none; mso-layout-grid-align: none;"><span style="font-family: "Arial","sans-serif"; font-size: 10pt;"> </span></p> <p class="MsoNormal" style="line-height: normal; margin: 0in 0in 0pt; mso-pagination: none; mso-layout-grid-align: none;"><span style="font-family: "Arial","sans-serif"; font-size: 10pt;">*Syrups - Sorghum syrup, corn syrup solids, brown rice syrup, refiner's syrup, carob syrup, high fructose corn syrup (HFC) </span></p> <p class="MsoNormal" style="line-height: normal; margin: 0in 0in 0pt; mso-pagination: none; mso-layout-grid-align: none;"><span style="font-family: "Arial","sans-serif"; font-size: 10pt;"> </span></p> <p class="MsoNormal" style="line-height: normal; margin: 0in 0in 0pt; mso-pagination: none; mso-layout-grid-align: none;"><span style="font-family: "Arial","sans-serif"; font-size: 10pt;">*Other - maltodextrin, barley malt</span></p> <p class="MsoNormal" style="line-height: normal; margin: 0in 0in 0pt; mso-pagination: none; mso-layout-grid-align: none;"><span style="font-family: "Arial","sans-serif"; font-size: 10pt;"> </span></p> <p class="MsoNormal" style="line-height: normal; margin: 0in 0in 0pt; mso-pagination: none; mso-layout-grid-align: none;"><span style="font-family: "Arial","sans-serif"; font-size: 10pt;">Want some sweeteners you can use in moderation?<span style="mso-spacerun: yes;"> </span>Note I said moderation.<span style="mso-spacerun: yes;"> </span>The idea is to get you out of your craving for sweet things and into eating better, but if you must have something, use Stevia or Xylitol, preferably Xylitol. While Xylitol has more calories than Stevia, those calories help your body recognize sweetness and allow it to properly regulate, unlike what happens with 0 calorie sweetness. That is another blog...just trust me for now.</span></p> <p class="MsoNormal" style="line-height: normal; margin: 0in 0in 0pt; mso-pagination: none; mso-layout-grid-align: none;"><span style="font-family: "Arial","sans-serif"; font-size: 10pt;"> </span></p> <p class="MsoNormal" style="line-height: normal; margin: 0in 0in 0pt; mso-pagination: none; mso-layout-grid-align: none;"><span style="text-decoration: underline;"><span style="font-family: "Arial","sans-serif"; font-size: 10pt;">Number 2 - To the Rescue (The Good Food is On Its Way!)</span></span></p> <p class="MsoNormal" style="line-height: normal; margin: 0in 0in 0pt; mso-pagination: none; mso-layout-grid-align: none;"><span style="font-family: "Arial","sans-serif"; font-size: 10pt;"> </span></p> <p class="MsoNormal" style="line-height: normal; margin: 0in 0in 0pt; mso-pagination: none; mso-layout-grid-align: none;"><span style="font-family: "Arial","sans-serif"; font-size: 10pt;">So, if you cut all of this sugar out, as well as all of the everyday condiments and sauces you depend on, what do you eat instead?</span></p> <p class="MsoNormal" style="line-height: normal; margin: 0in 0in 0pt; mso-pagination: none; mso-layout-grid-align: none;"><span style="font-family: "Arial","sans-serif"; font-size: 10pt;"> </span></p> <p class="MsoNormal" style="line-height: normal; margin: 0in 0in 0pt; mso-pagination: none; mso-layout-grid-align: none;"><span style="font-family: "Arial","sans-serif"; font-size: 10pt;">*Healthy proteins and fats - Fish, chicken, eggs, turkey, seafood, nuts, olive oil, coconut oil, almond and cashew butter, almonds, cashews and other nuts, etc., but watch your calories.</span></p> <p class="MsoNormal" style="line-height: normal; margin: 0in 0in 0pt; mso-pagination: none; mso-layout-grid-align: none;"><span style="font-family: "Arial","sans-serif"; font-size: 10pt;"> </span></p> <p class="MsoNormal" style="line-height: normal; margin: 0in 0in 0pt; mso-pagination: none; mso-layout-grid-align: none;"><span style="font-family: "Arial","sans-serif"; font-size: 10pt;">*Vegetables - Broccoli, asparagus, greens, cauliflower, green beans, squash, zucchini, sweet potatoes, etc.; anything that is low-glycemic (slow to turn into sugar).<span style="mso-spacerun: yes;"> </span>(By the way, Ruby Tuesday is a great place to get a good selection of great veggies!)</span></p> <p class="MsoNormal" style="line-height: normal; margin: 0in 0in 0pt; mso-pagination: none; mso-layout-grid-align: none;"><span style="font-family: "Arial","sans-serif"; font-size: 10pt;"> </span></p> <p class="MsoNormal" style="line-height: normal; margin: 0in 0in 0pt; mso-pagination: none; mso-layout-grid-align: none;"><span style="font-family: "Arial","sans-serif"; font-size: 10pt;">*Breads - Buy sprouted breads (found in the specialty frozen food section at my main-line grocery store and on the shelf at Trader Joes).</span></p> <p class="MsoNormal" style="line-height: normal; margin: 0in 0in 0pt; mso-pagination: none; mso-layout-grid-align: none;"><span style="font-family: "Arial","sans-serif"; font-size: 10pt;"> </span></p> <p class="MsoNormal" style="line-height: normal; margin: 0in 0in 0pt; mso-pagination: none; mso-layout-grid-align: none;"><span style="font-family: "Arial","sans-serif"; font-size: 10pt;">*Carbs - Eat complex (low-glycemic) carbs such as quinoa and pearled barley.</span></p> <p class="MsoNormal" style="line-height: normal; margin: 0in 0in 0pt; mso-pagination: none; mso-layout-grid-align: none;"><span style="font-family: "Arial","sans-serif"; font-size: 10pt;"> </span></p> <p class="MsoNormal" style="line-height: normal; margin: 0in 0in 0pt; mso-pagination: none; mso-layout-grid-align: none;"><span style="font-family: "Arial","sans-serif"; font-size: 10pt;">*Sauces and Dressings - Olive oil and lemon juice, just lemon juice, balsamic vinegar, balsamic vinegar reduction, tomato sauce made with no sugar added tomato paste and olive oil.<span style="mso-spacerun: yes;"> </span>Add some spices.<span style="mso-spacerun: yes;"> </span>Be creative.</span></p> <p class="MsoNormal" style="line-height: normal; margin: 0in 0in 0pt; mso-pagination: none; mso-layout-grid-align: none;"><span style="font-family: "Arial","sans-serif"; font-size: 10pt;"> </span></p> <p class="MsoNormal" style="line-height: normal; margin: 0in 0in 0pt; mso-pagination: none; mso-layout-grid-align: none;"><span style="font-family: "Arial","sans-serif"; font-size: 10pt;">*Sweets - Whole, not juiced or dried, apples, grapes, cantaloupe, and watermelon.<span style="mso-spacerun: yes;"> </span>Make chocolate bits with nuts, flax, carob, cocoa and stevia or xylitol.</span></p> <p class="MsoNormal" style="line-height: normal; margin: 0in 0in 0pt; mso-pagination: none; mso-layout-grid-align: none;"><span style="font-family: "Arial","sans-serif"; font-size: 10pt;"> </span></p> <p class="MsoNormal" style="line-height: normal; margin: 0in 0in 0pt; mso-pagination: none; mso-layout-grid-align: none;"><span style="font-family: "Arial","sans-serif"; font-size: 10pt;">This is not an all inclusive list.<span style="mso-spacerun: yes;"> </span>It is to get you started.<span style="mso-spacerun: yes;"> </span>It is easy to find good lists on the Internet under "lean protiens," "low-glycemic foods," and healthy fruits.<span style="mso-spacerun: yes;"> </span>Consider this a starter kit, a basic go to list to get you thinking.<span style="mso-spacerun: yes;"> </span>And I will say it again.<span style="mso-spacerun: yes;"> </span>Watch your calories.<span style="mso-spacerun: yes;"> </span>You will find that by eating complex foods you can eat a few more calories simply because complex foods burn more calories during processing than sugar, but not enough for you to not be mindful of how much you eat.<span style="mso-spacerun: yes;"> </span>Be smart about it.</span></p> <p class="MsoNormal" style="line-height: normal; margin: 0in 0in 0pt; mso-pagination: none; mso-layout-grid-align: none;"><span style="font-family: "Arial","sans-serif"; font-size: 10pt;"> </span></p> <p class="MsoNormal" style="line-height: normal; margin: 0in 0in 0pt; mso-pagination: none; mso-layout-grid-align: none;"><span style="text-decoration: underline;"><span style="font-family: "Arial","sans-serif"; font-size: 10pt;">Number 3 - Supplement (Practice Safe Nutrition)</span></span></p> <p class="MsoNormal" style="line-height: normal; margin: 0in 0in 0pt; mso-pagination: none; mso-layout-grid-align: none;"><span style="font-family: "Arial","sans-serif"; font-size: 10pt;"> </span></p> <p class="MsoNormal" style="line-height: normal; margin: 0in 0in 0pt; mso-pagination: none; mso-layout-grid-align: none;"><span style="font-family: "Arial","sans-serif"; font-size: 10pt;">Be sure you maintain a baseline of vitamins and minerals during any change in eating habits or, for that matter, anytime.<span style="mso-spacerun: yes;"> </span>Take a good multi-vitamin, get some extra C (at least 500 mg a day) and E.<span style="mso-spacerun: yes;"> </span>Get plenty of D, preferably from the sun, but if not use supplements and get your levels tested.<span style="mso-spacerun: yes;"> </span></span></p> <p class="MsoNormal" style="line-height: normal; margin: 0in 0in 0pt; mso-pagination: none; mso-layout-grid-align: none;"><span style="font-family: "Arial","sans-serif"; font-size: 10pt;"> </span></p> <p class="MsoNormal" style="line-height: normal; margin: 0in 0in 0pt; mso-pagination: none; mso-layout-grid-align: none;"><span style="font-family: "Arial","sans-serif"; font-size: 10pt;">For direct help with your change in eating habits, try saffron extracts to boost dopamine and decrease carb cravings.<span style="mso-spacerun: yes;"> </span>Consider using L-tryptophan to take the edge off of cravings, and carnitine to help your body use the energy you put into it in the most efficient way.</span></p> <p class="MsoNormal" style="line-height: normal; margin: 0in 0in 0pt; mso-pagination: none; mso-layout-grid-align: none;"><span style="font-family: "Arial","sans-serif"; font-size: 10pt;"> </span></p> <p class="MsoNormal" style="line-height: normal; margin: 0in 0in 0pt; mso-pagination: none; mso-layout-grid-align: none;"><span style="font-family: "Arial","sans-serif"; font-size: 10pt;">Finally, ease into this.<span style="mso-spacerun: yes;"> </span>You don't have to go cold turkey.<span style="mso-spacerun: yes;"> </span>Drink half your sugary drinks and toss the rest.<span style="mso-spacerun: yes;"> </span>Buy smaller pieces of chocolate, perhaps separately wrapped pieces (and gradually move from milk to dark by upping the cacao gradually, going from 65% to 72% and on up, the higher the better.<span style="mso-spacerun: yes;"> </span>Ghirardelli's Intense Dark Sea Salt (with almonds) is wonderful).<span style="mso-spacerun: yes;"> </span>Yes, I kinda likea chocolate.</span></p> <p class="MsoNormal" style="line-height: normal; margin: 0in 0in 0pt; mso-pagination: none; mso-layout-grid-align: none;"><span style="font-family: "Arial","sans-serif"; font-size: 10pt;"> </span></p> <p class="MsoNormal" style="line-height: normal; margin: 0in 0in 0pt; mso-pagination: none; mso-layout-grid-align: none;"><span style="font-family: "Arial","sans-serif"; font-size: 10pt;">Good eating and good health!</span></p><div class="feedflare"> <a href="http://feeds.feedburner.com/~ff/wikiweightwatcher?a=wsGZ77ujZig:X6gfn7hEeq8:yIl2AUoC8zA"></img></a> <a href="http://feeds.feedburner.com/~ff/wikiweightwatcher?a=wsGZ77ujZig:X6gfn7hEeq8:qj6IDK7rITs"></img></a> <a href="http://feeds.feedburner.com/~ff/wikiweightwatcher?a=wsGZ77ujZig:X6gfn7hEeq8:F7zBnMyn0Lo"></img></a> <a href="http://feeds.feedburner.com/~ff/wikiweightwatcher?a=wsGZ77ujZig:X6gfn7hEeq8:V_sGLiPBpWU"></img></a> <a href="http://feeds.feedburner.com/~ff/wikiweightwatcher?a=wsGZ77ujZig:X6gfn7hEeq8:gIN9vFwOqvQ"></img></a> <a href="http://feeds.feedburner.com/~ff/wikiweightwatcher?a=wsGZ77ujZig:X6gfn7hEeq8:l6gmwiTKsz0"></img></a> </div> </article> <article> <h1>Food and Breast Cancer…and Heart Attack…and Brain Shrinkage</h1> <p>mkrobison — Tue, 05 Mar 2013 20:29:34 +0000</p> <p>There is one "food" that has been associated with all three of the issues in our title: Breast Cancer, Heart Attack and Brain Shrinkage. That one food is sugar, or more scientifically speaking, elevated glucose levels. </p> <p>An analysis of 12 separate studies by Life Extension Magazine (<a href="http://www.lifeextension.com/"><span style="text-decoration: underline;"><span style="text-decoration: underline;"><span style="color: #0000ff; font-size: small;"><span style="text-decoration: underline;"><span style="color: #0000ff; font-size: small;">www.LifeExtension.com</span></span></span></span></span></a><span style="font-size: small;">) provided a strong argument that women with blood sugar in the high end of normal have a significantly increased risk of developing breast cancer. The risk rises as the blood sugar rises. </span></p> <p><span style="font-size: small;">For example, premenopausal women with a blood sugar above a high end normal 84 mg/dL had a greater than twice the risk of developing breast cancer than those below 84 mg/dL. In another study, women with a median glucose level of 96 mg/dL had a 63% greater risk for breast cancer than those with a median level of 73 mg/dL. </span></p> <p><span style="font-size: small;">The logical response: avoid sugar. </span></p> <p><span style="font-size: small;">The danger is not limited to women and breast cancer. Adults with a high end normal fasting glucose level of over 85 mg/dL have a 40% increased risk of death from cardiovascular disease per a study published in Diabetes Care. </span></p> <p><span style="font-size: small;">Even if you have an optimal fasting glucose level of 84 mg/dL or below, blood sugar spikes after a meal pose a very real danger. Studies indicate that if your blood sugar spikes over 90 mg/dL in the two-hours after a meal that there is an increased risk of cardiovascular death. It appears that an after meal blood sugar spike impairs your heart’s arteries’ ability to respond to a demand for increased blood flow to the heart. </span></p> <p><span style="font-size: small;">The logical response: avoid sugar and starches (that turn quickly into sugar). </span></p> <p><span style="font-size: small;">Sugar also shrinks the brain. A study at Australian National University in Canberra showed a 6% to 10% decrease in the areas of the brain that control memory and other functions when the subjects’ fasting glucose was in the high normal range approaching 110 mg/dL. The study of 249 people in their early 60s took place over four years and included a brain scan at the beginning and another at the end of the study. The lead researcher said that the association between high normal blood sugar and brain shrinkage was "robust." </span></p> <p><span style="font-size: small;">The logical response: avoid sugar and starches, and do what it takes to lower blood sugar. </span></p> <p><span style="font-size: small;">What It Takes</span></p> <p><span style="font-size: small;"> To lower blood sugar: </span></p> <p><span style="font-size: small;">* Exercise. Health and exercise, even exercise as simple as consistently walking more, are unbreakably linked. </span></p> <p><span style="font-size: small;">* Eat low-glycemic (slow to turn into sugar) foods. These include vegetables and most fruits.</span></p> <p>* Stay away from processed foods. Almost all of them are loaded with sugars, most with a name ending in "ose," including high fructose corn syrup. </p> <p>* Consider, and discuss with your health care provider, taking a green coffee extract before each meal. Green coffee extract, as well as a lot of black coffee before a meal, tends to limit after-meal glucose spikes. For more on the benefits of coffee, check out the WikiWeightScore blog, Why You Should Drink More Coffee In 2012, at <a href="http://www.wikiweightscore.com/blog/why-you-should-drink-more-coffee-2012">http://www.wikiweightscore.com/blog/why-you-should-drink-more-coffee-2012</a> </p> <p>Good eating and good health!</p><div class="feedflare"> <a href="http://feeds.feedburner.com/~ff/wikiweightwatcher?a=miS_v5gsP9o:vbjLT0c7S80:yIl2AUoC8zA"></img></a> <a href="http://feeds.feedburner.com/~ff/wikiweightwatcher?a=miS_v5gsP9o:vbjLT0c7S80:qj6IDK7rITs"></img></a> <a href="http://feeds.feedburner.com/~ff/wikiweightwatcher?a=miS_v5gsP9o:vbjLT0c7S80:F7zBnMyn0Lo"></img></a> <a href="http://feeds.feedburner.com/~ff/wikiweightwatcher?a=miS_v5gsP9o:vbjLT0c7S80:V_sGLiPBpWU"></img></a> <a href="http://feeds.feedburner.com/~ff/wikiweightwatcher?a=miS_v5gsP9o:vbjLT0c7S80:gIN9vFwOqvQ"></img></a> <a href="http://feeds.feedburner.com/~ff/wikiweightwatcher?a=miS_v5gsP9o:vbjLT0c7S80:l6gmwiTKsz0"></img></a> </div> </article> </main></body></html>