Diabetes Is A Lifestyle Choice

The American Diabetes Association defines diabetes as “the body does not produce or properly use insulin.” Type 1 diabetes is an autoimmune disease that stops insulin production in the body. The type 1 diabetic must inject insulin, often a few times a day, to remain a presence on this planet.

Type 2 diabetes is usually a direct result of the lifestyle we lead. Celebrities such as Paula Deen (who recently disclosed she has diabetes) extoll the virtues of tasty, sugar laden goodies and highly processed foods. It is all done with a Southern flavor, as if to justify it as a cultural and geographical cuisine.

Ms. Deen, clearly overweight, now has jumped on the bandwagon of a large pharmaceutical company (Novo Nordisk) to be a spokesperson for their drug Victoza. Clearly she does not understand that type 2 diabetes occurs as a result of insulin resistance as well as leptin signaling.

Your body utilizes insulin, a hormone, to use glucose for energy. The foods you eat provide glucose. Glucose can either be burned for energy, or stored as fat. You can see how insulin resistance contributes to the obesity epidemic the Western world is experiencing.

Neither drugs nor insulin will bring insulin resistance or leptin signaling back in balance. Eating a balanced, clean diet and exercising have been shown to set things right. That is why it is so disturbing to see celebrities and doctors push the magic pill upon unsuspecting diabetics.

Devouring sugar laden and high calorie processed foods contribute greatly to the problem. Is it any wonder diabetes is increasing at a similar rate as obesity?

The American Diabetes Association forecasts that as many as 1 in 3 American adults will have diabetes in 2050 unless steps are taken to stop it. This includes losing weight, eating clean and exercising. Presently nearly 26 million Americans have diabetes, including 7 million who don’t even know it!

Close to 2 million cases are diagnosed every year. Nearly 79 million Americans are said to have a condition referred to as prediabetes.

These figures are absolutely staggering and unacceptable. Couple that with 1 out of every 5 health care dollars are spent caring for someone with diabetes. In addition there are increased risks of heart disease, stroke, kidney failure, amputations, and even blindness.

With all these scenarios a possibility with diabetes, why would anyone continue to eat sugar and calorie dense processed foods? We are only here for a short while, and since we do not get a second chance, why not put a little effort into eating clean and being healthy.

Find a personal trainer to help you begin an appropriate exercise regimen. Work on losing weight, eat clean, ditch the salt and sugar, and start being in charge of your life and not a victim. It all begins and ends with you.

 Obesity Is On The Rise

Exercise is touted for its many benefits for our body. However, your daily regimen of food intake is at least 80% of the health equation.

Recent research has shown sugary foods and some “exercise” drinks should be avoided if they have HFCS or high fructose corn syrup. HCFS contributes to fat deposits in the liver and the buildup of lipoproteins. Wikipedia goes as far as to say it “leads to plaque buildup and narrowing of blood vessels.”

This can result in:

• diabetes
• metabolic syndrome
• damage to the immune system
• speeds up the aging process
• loads of dangerous Mercury poisons

This certainly does not sound like a great recipe for heart health. Coronary heart disease is a leading cause of death in the United States, killing one in five adults.

Many factors contribute to weight issues. Genetics, environment, behavior and socioeconomic considerations. To better understand weight issues we can use Wikipedia’s definitions for the troublesome two.

• overweight specifically refers to an excess amount of body weight that may come from muscles, bone, adipose (fat) tissue and water.
• obesity specifically refers to an excessive amount of adipose (fat) tissue.

In 2009 the CDC (Centers for Disease Control and Prevention) numbers showed in the United States “the number of obese people actually outnumbered the amount of merely overweight people.”

In 2011, one in three children are now overweight or obese, nearly three   times the amount since just 1963. Add to that obese kids have an 80% chance of staying obese their entire lives!

Research suggests physical activity may reduce coronary heart conditions, stroke, some cancers, osteoperosis, depression, and the list goes on. Don’t you think it is time to start an exercise program and stay away from HFCS and foods that are mostly filler and air?

Do We Lose Muscle As We Age

We have been taught to believe we must become frail, have brittle bones, and lose muscle and  strength as we age. Conventional wisdom aside, recent research shoots holes in this bogus theory.

Researchers at the University of Pittsburg recruited competitive athletes from ages 40 to 81. They looked at muscle mass for age groups 40-49, 50-59, 60-69 and 70 plus. There were an equal number of men and women in each age group. These individuals trained 4 to 5 days a week.

Using a sophisticated MRI, they determined lean muscle in the mid-thigh and quadriceps did not decline with age. Even specific strength did not significantly decrease with age.

Dr. Vonda Wright, an orthopedic surgeon who oversaw the study, said this about the findings. “We think these are very encouraging results. They suggest strongly that people don’t have to lose muscle mass and function as they grow older. The changes that we’ve assumed were due to aging and therefore were unstoppable seem actually to be caused by inactivity. And that can be changed.”

One of the prevailing (yet preventable) problems associated with the sedentary aging population is falling. One of the major contributors to this is osteoporosis. Bones become more porous, prone to fractures and unable to handle stress. Insufficient calcium and vitamin D in the diet are aggregates of this situation, but inactivity may play an even larger role.

Form follows function in the skeletal system. Wolff’s law states “change in bone structure coincides with changes in bone function.” In layman terms, when stress (exercise) is placed on the bones they respond by laying down more bone tissue. Exercise, even walking, places stress on the bones, thereby increasing their density and overall strength.

As Dr. Wright so succinctly puts it, “what we can say with certainty is that any activity is better than none, and more is probably better than less. But the bigger message is that it looks as if how we age can be under our control. Through exercise, you can preserve muscle mass and strength and avoid the decline from vitality to frailty.”

In her abstract, Dr. Wright writes a compelling argument for exercise. She says “maintenance of muscle mass and strength may decrease or eliminate the falls, functional decline, and loss of independence that are commonly seen in aging adults.”

The risk of falling increases with age. Women are more prone to falling than men, partly due to their level of strength. It has been shown that two-thirds of people who experience a fall will fall again in six months. Our ability to heal declines incrementally as we age, thereby compounding the effects of inactivity.

To say we are the masters and in charge of our aging is evident. Failure to exercise causes poor muscle tone, loss of flexibility and bone mass, and decreased strength. A certain recipe of age-related falls whose severity only increases with age and inactivity.

Eat More To Lose Weight

One of the most difficult things is trying to explain to a client that they must eat more to lose weight. On the surface it just seems so counter-intuitive. Their rationale is always that if they eat more they will gain weight.

Your body is a miraculous machine that’s sole mission is to keep you alive. If you can’t get enough oxygen, it will automatically cause you to breathe faster and deeper. The moment you cut yourself, the body is working to cauterize the wound and begin the healing process. It is the same with your metabolism. Too few calories and the body puts the brakes on calorie burning. It will automatically conserve all the fat for energy for the future, making it virtually impossible to lose weight.

We know a pound of fat is equivalent to 3500 calories. If you were to eat 500 calories a day less than what your body requires to maintain its current weight, you would theoretically lose weight at one pound per week. If you were taking in enough lean protein, at the proper times, the majority of it would be fat. Considering all bodies and metabolism are different, this is just a general figure. It may be more or less depending on the individual.

The first step prior to dieting of any kind is to figure your basal metabolic rate or BMR. It means the amount of energy it takes to sustain your life, even while you are resting. Resting metabolic rate (RMR) is closely related and is the amount of energy your body requires to breathe and function even while you are asleep. You can find  fairly accurate numbers here.

Next you would want to find your body mass indicator or BMI. You can access that information here. Using the table provided you can determine if you are normal or obese and more susceptible  to disease.

This is a very large subject and I have touched on only a couple of aspects of it. I would suggest you forget the word diet and think lifestyle change.

Keep coming back as I will post more articles which will outline details for staying lean for life, even while losing weight by eating more.

Baby Boomers Bike

As our population ages the recognition they must stay active for quality of life is forefront on their minds. The recumbent bike is well suited for seasoned individuals.  The AoA (Administration of Aging) says 65 years and older numbered 39.6 million in 2009. That is a whopping 12.9% of the U.S. population!

The AoA predicts by 2030 there will be 72.1 million older people (65+). This would mean 19% of the total population.

Since Americans are living longer than ever before the need to remain healthy is tantamount. Agingstats.gov says people living to 65 can expect to live an average of 18.5 more years. That means most people will live to their mid-eighties.

Did you know exercise keeps your heart healthy, your muscles strong and has been shown to ward off relapse in cancer victims? An article in Archives of Internal Medicine confirms exercise not only helps maintain good health, but may even prevent the onset of chronic diseases, such as heart disease, osteoarthritis, and dementia.

According to Time magazine physical activity may diminish the risk for vascular dementia. Alzheimer’s and vascular dementia are associated with decreased blood flow to the brain.

The choice is obvious. Not only does exercise (even moderate) stave off diseases associated with aging, it will help your mind stay sharp.

A lot of seniors don’t like to go to the gym to workout. There are alternatives to mixing it up with a group of sweaty, noisy individuals. Recumbent bikes offer a low-impact cardio workout you can do in the comfort of your home. You don’t feel the strain associated with other types of exercise equipment. They are especially useful for people with back or knee pain.

Recumbent bikes can be purchased for as little as a couple of hundred dollars up to a couple of thousand dollars. You just need to find one you will use on a regular basis. Remember, it is an investment in your physical and mental health.

Breathe Easier With Onions

Although onions are used in cooking for their distinct, savory flavor, they contain potent anti-inflammatory substances that may help control asthma attacks.

A German researcher, Walter Dorsh, found onions contain a substance called diphenylthiosulfinate. It is believed to be more effective at fighting inflammation than the widely prescribed drug prednisolone.

In an experiment Dorsch discovered in people who drank onion juice prior to being exposed to irritants, bronchial asthma attacks were cut in half. A fifty percent reduction is significant.

Onions also contain querecetin, an anti-inflammatory substance which can give relief to hay fever sufferers. Along with garlic, onions may head off several forms of cancer.

Vitamin C, an antioxidant, has long been praised for it’s ability to ward off colds. Many people drink orange juice since it is one of the leading sources of vitamin C.

A study of 9,000 adults found those who took 3,000 milligrams of vitamin C   daily had a 70 percent less chance to get chronic bronchitis or asthma than a group who ingested 100 milligrams daily.

Smokers should be aware of vitamin C rich foods as smokers typically have abnormally low levels of vitamin C in their bodies. Vitamin C rich foods are also believed to help lower the risks of certain cancers.

Remember when your mother always gave you hot chicken soup when you had a cold as a child? This tradition has been passed down over centuries from mother to daughter because it works.

Have you ever leaned over a hot bowl of  soup and felt your nasal congestion breaking up? Researchers have found this works and chicken soup may be the best of all.

Pulmonary specialist Irwin Ziment, U. of C. at Los Angles, says there is an amino acid called cysteine in chicken. It bears a striking chemical resemblance to the drug acetylcysteine that doctors prescribe for patients with bronchitis and respiratory infections.

The evidence is clear, use onions as a staple in your cooking and reap the benefits. Eat your chicken soup and get plenty of the antioxidant vitamin C. Make this fall an illness free season.

If you would like to read about how asthma can turn into bronchitis, my wife wrote a wonderful article in 2009 about her experience. You can access it Here.

Why Garlic

Garlic has long been a staple of cooking, dating back over 6,000 years to Central Asia. The Mediterranean region as well as Asia, Africa and Europe use it frequently as a seasoning.

Egyptians used garlic as currency, as well as putting models of garlic bulbs in the Tombs of their deceased leaders. Folklore said garlic would repel vampires and ward off the Evil Eye.

Chemicals termed alliums compounds give garlic and onions their tangy flavor. They boost the levels of naturally occurring enzymes which detoxify potential carcinogens. They are also thought to stimulate cancer fighting immune cells.

Blood platelets are “sticky” and can cause blood clots. Ingredients in garlic are believed to reduce stickiness. By preventing platelets from sticking to artery walls, it may reduce the risk of hardening of the arteries.

I love cooking with garlic and enjoy the taste. There has been talk about when to cook the garlic. The best time I believe to add garlic is at the end of your cooking time. When adding at the end, you don’t overcook it. Plus adding it at the end, it mingles with the other flavors that are happening in the pan and you’re able to taste it on your palette (taste-buds). Garlic – Tasting Good plus Health Benefits…

 Mister Inspiration

Tom Venuto, author of Burn the Fat, Feed the Muscle, has given me permission to share this very inspiring story with you. This man entered Tom’s contest and was recognized for his body transformation. Remember, you are never too old to get into shape.

JOHN’S WINNING BURN THE FAT CHALLENGE ESSAY

“During this challenge, I learned a lot about myself. I learned that you are never too old to make important changes to your body. Even if you are handicapped with two bad hips, two canes, with bone on bone arthritis, you can still make significant changes if you are motivated.

The key to my transformation was in a large part due to my desire to have my hips replaced. My doctor said he wouldn’t operate on me unless I reached 300 pounds. So, that became my goal. I succeeded by figuring out how to deal with my desire for nighttime snacking. I found some sugar-free gum drops and this was my treat at night. I found that the longer I was away from starchy carbs, the less I missed them.

I used to think I was at total effect in my desire to lose weight. I have tried a thousand times and never gotten this far. Whenever I was tempted to overeat, I just told myself, “John, in 61 years you have eaten almost everything. This time is for you. You have tasted everything. You are not missing a thing.”

It was difficult going to the gym. People would look at me stumbling along with my two canes and you could just read their minds: “What is HE doing in the weightlifting area?” Well, I hired a gym instructor for a few lessons to teach me how to do some weightlifting being seated. There is a TON of things that a fat, handicapped person can do. After a while, people started showing me respect for being so dedicated to my task at hand. I started going six days a week, sometimes twice a day.

One of the big things I learned is the natural deliciousness of raw food. You don’t NEED to eat sweets. There are substitutes. My biggest win was finding a diet that I could live with for the rest of my life. As time moved on, I could now taste the natural sweetness in vegetables. I started thinking, “Hey, I can live with this.” And that’s the key. Finding a solution that works everyday.

You know, I have lost six inches from my waist during this 98 day challenge. That is SIGNIFICANT. Especially for someone my age. My metabolism does not respond as someone who is younger does. I am very proud of my progress.

I found Tom’s chapter on goal setting (from Burn the Fat, Feed the Muscle) was of primary importance. It made all the difference. I also employed his carb cycling technology. I know of no one with the expertise of Tom Venuto.

I feel like a winner mainly because after 61 years of life, I am still trying to get healthy and look good. Many people give up at a much earlier age. I pushed through a lot of pain, bone on bone arthritis of both hip joints, and stumbled along with two canes. If I could do this anyone can. That’s what makes me a winner and that is why I deserve to be the champion.

This is only the beginning. Just WAIT until I can move around like the rest of you!”

Why Am I Tired and Overweight

Many people suffer from low energy, joint pain, depression, dry skin, insomnia, allergies and even weight gain. The question they must ask themselves is do they suffer from hypothyroidism.

Hypothyroidism is actually when the thyroid produces too little hormones, particularly Thyroxine. The symptoms may be mild and you don’t realize there is a problem until you age. The older you get the more likely you are to notice the symptoms.

Infants, children and teens have been known to have hypothyroidism but it is quite rare. Behavior problems, changes in school performance and weight gain may be symptoms to watch out for.

Women over the age of 50 are more likely to have this. In the early stages it seldom causes any significant symptoms. However, left untreated it can lead to obesity, heart disease, infertility and/or joint pain.

While accurate thyroid function tests are readily available, the treatment can often mean taking drugs for the rest of your life. There are some natural ways to help your thyroid functions to remain normal, even as you age.

They are:

• using a multi-vitamin is important. Proper function of the thyroid relies on iron, selenium and vitamin A.  Selenium is one thing most people do not get enough of.  Iron on the other hand may be a problem for some so it is always wise to check with a doctor.

• refined sugars and starches are to be avoided. They only feed the body but do not supply any essential nutrients (empty calories).  Whole foods are recommended for overall health benefits.

• research shows low thyroid levels usually mean low vitamin D levels. People in northern climates should consider supplementing vitamin D. During fall, winter and spring they won’t be exposed to the sun, the natural provider of vitamin D.

• Iodine is needed for your body to make thyroid hormones. Japanese eat a diet rich in kelp and seafood and have a low percentage of thyroid dis-function.  Many people in the U.S. avoid iodonized salt and are at risk of having low iodine levels.

• exercise is essential for overall health if done regularly. It promotes good circulation of the blood and is vital in the aging-well process. Don’t fall into the trap of sitting in a chair all day long. Get up and get moving as your quality of life depends upon it.

Many are now moving to natural therapies to support their thyroids. Naturopaths have introduced therapies to avoid the culture of drugs. Natural therapies have been tested and proven to work in most cases. With the ever-rising cost of health care natural therapies are becoming a beacon of light. There is more than one way to tackle hypothyroidism!

What is Hypothyroidism

Hypothyroidism, as defined by Dorlands Illustrative Medical Dictionary is “deficiency of thyroid activity. In adults, it is most common in women and is characterized by decrease in basal metabolic rate, fatigue and lethargy, sensitivity to cold, and menstrual disturbances. If untreated, it progresses to full-blown myxedema.In infants, severe hypothyroidism leads to cretinism. In juveniles, the manifestations are immediate, with less severe mental and developmental retardation and only mild symptoms of the adult form. When due to thyrotropin deficiency it is called secondary hypothyroidism.”

If you constantly feel run down the culprit may well be your thyroid gland. Research has shown hypothyroidism, a hormone deficiency, may be more prevalent than previously suspected. One study found symptoms of the disorder in 8% of women and 3% of men. It is especially common in people over 60; the rates go up to 17% of women and 8% of men having it.

The thyroid gland is located in the front of the neck just below the adams apple. Its role is to regulate body metabolism. Other than reducing your energy level it can cause weight gain, constipation, elevated cholesterol levels, and/or brittle hair and nails.

 Causes of Hypothroidism

The foremost cause of hypothyroidism is scarring of the thyroid gland by inflammation. The term for this is Hashimotos disease and is sometimes used synonymously with hypothyroidism.

Certain drugs such as lithium and iodine, viral infection and radiation therapy delivered to the neck for cancer treatment can all be causes.

Mild symptoms are often subtle and go undetected. Often people think they just don’t sleep well and this is the cause of feeling foggy and fatigued most of the time. That leaves having the thyroid levels checked up to the individual.

It is recommended everyone over 50 or older have his or her TSH levels checked every five years. If you have any of the following symptoms begin at age 35:

• Premature gray hair. Even the presence of a single gray hair before the age of 30 may indicate over or under-active thyroid.
• Pernicious anemia.
• Visibly swollen thyroid gland called a goiter. If you believe you have a goiter see your doctor. A goiter may be the first sign of thyroid cancer.
• Insulin-dependent diabetes.
• A parent, child or sibling who has had thyroid trouble.
• White spots known as vitiligo, a thyroid –related immune disease that shows up on the skin
• A tendency toward left-handedness. For reasons yet to be determined, left-handed people appear to be predisposed to thyroid problems.

This is just an overview. It is up to the individual to monitor and eat for thyroid health. Hypothyroidism has many symptoms and should be taken seriously.