Optimal Health Institute
October 2009 Newsletter
This month’s articles:
Satisfying “Mind Hunger”
Whole Grain Breakfast Has 10-Hour Impact”
Hassle Free Ways to Eat More Vegetables
A Diet Plan that can become a Life Plan
The Importance of Good Fat in Your Diet
Diet and Exercise Reduce Insulin to the Brain
The topics for our regular features are:
Sex: Question and Answer
Just Do It! Hit the Deck and Give Me 10
Food For Thought: Famous Quotations on Aging
Frightening Food Fact: Twisted
Recipe of the Month: Avocado with Black Bean Salad
Supplement of the Month: Milk Thistle
Referral Incentive Program
Happenings
Satisfying “Mind Hunger”
How to Stop When You’ve Had Enough
Geneen Roth
Note from Sandra: I got such wonderful feedback from last month’s article by Geneen Roth (“Love the One You’re With”) that I thought I would include another article this month.
During the peak of my dieting and bingeing days, hunger had nothing to do with how much I consumed–I ate because I was angry, sad, bored, lonely, or tired, or because I was celebrating, grieving, or getting ready to go on another diet. It never occurred to me that eating had anything to do with hunger or fullness. That’s because I didn’t let my body get hungry. I ate from what I call mind hunger.
Most of us confuse mind hunger, which has nothing to do with food, with body hunger, which does. After years of off-and-on dieting, we aren’t even sure we know how to feel true hunger; we no longer trust the innate wisdom of our biology. But being hungry is like being in love: If you don’t know, you’re probably not. Your body lets you know in no uncertain terms when it wants food.
Mind hunger, on the other hand, is endless, bottomless, erratic. You pass a bakery and suddenly you have to have an Èclair, even though you ate breakfast 10 minutes ago. You’re sitting in a restaurant, see a plate of mashed potatoes go by, and want some now, even though you’re in the middle of a very good meal.
The way I learned to listen to true physical hunger was by rating myself on a scale of one to ten. “One” is so hungry that you’re ready to eat what doesn’t eat you first. “Ten” is so stuffed that when you roll over, your stomach stays on the other side of the bed. “Five” is comfortable.
If you start eating at five or above on the hunger scale, you’re eating from mind, not body, hunger. But if you start at two or three, and ask your body what it wants to eat (which is different than what you think you should or shouldn’t eat), you’re eating from true, physical hunger.
When one of my students started using the hunger scale, she realized that she experienced different sensations during each of the phases of hunger. At two–when she was really hungry–she felt empty and hollow. When she was slightly hungry–at three or four–she felt spacey and cranky. These feelings became clues that she needed to eat. She also realized that it was best to start eating at two or three, and not wait until one, so she had time to figure out what her body actually wanted, instead of being so hungry that she would eat anything.
Years ago, a woman confessed to me that food was her main source of pleasure, the only time in the whole day she gave herself permission to have sweetness, tastes of good things, and time to herself. The hunger scale had no meaning for her–she ate when she needed to stop running around, not when she was hungry. Without treats to look forward to when she felt overwhelmed, she believed she was dooming herself to a life of drudgery. I suggested we come up with a variety of nonfood pleasures, ways to treat herself that did not involve cookies: Quiet time. Being in nature. Making contact with a friend. When food stopped being her only source of pleasure, she was able to follow the hunger scale.
Eating when you’re hungry is not what causes weight gain; you put on pounds when your body has no need for food and you eat anyway. To reach your natural weight, you not only need to eat when you’re physically hungry, but to stop when your body has had enough. Yet most of us have no idea what “enough” means. We keep taking more than enough of what we can get (food) because we believe it’s impossible to get enough of what we really want–things such as love, joy, value, happiness, contentment, understanding, friendship.
In a recent workshop, a woman told me, “When I stop eating at seven, I feel deprived. Food still tastes good, even though my body has had enough.” I reminded her that there are many kinds of deprivation. If you eat past seven, you might not be depriving yourself of food, but you will be denying yourself the sensations of feeling light, alive, and energetic.
When you start eating to satisfy your physical hunger, having enough is simply a matter of listening to your body’s signals. Here are some guidelines to keep in mind as you begin to listen.
Being full and having enough are not necessarily the same thing.
You can have enough without being full–or stuffed. As you eat, be aware of the point at which you feel satisfied. And eat slowly enough for that feeling of satisfaction to register. (It takes about 20 minutes for your brain to get the “I’m feeling satisfied” message from your stomach.)
You can never get enough of what you don’t really want.
If what you crave is time alone or a conversation with a friend, no food in the world will satisfy you. Or if your body wants a piece of chocolate and you eat carrot sticks instead, you can eat enough to turn your skin orange, but you’ll still want, and possibly binge on, chocolate.
To be satisfied, both your mind and body have to be engaged.
If you miss the entire eating experience by talking or watching television, you’ll finish eating and feel as if you didn’t get enough.
When you stop using food to feed the hungers of your heart, you not only discover the pleasure of eating exactly what your body wants, but you also are free to attend to parts of your life you never noticed because your attention was completely taken up with what you should and shouldn’t be eating, wanting, sneaking, or bingeing on. You become aware of quiet needs, unspoken desires, and the thrilling, crazy, unexpected joys of being alive.
Now that’s what I call a feast!
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Whole-grain Breakfast Has 10-Hour Impact
LUND, Sweden (UPI) — Eating the right grains for breakfast such as whole-grain barley or rye can help regulate blood sugar for the rest of day, a Swedish study found.
Experiments also showed that the blood sugar increase following breakfast can be moderated in a similar way by eating the right grain products the night before, said study leader Anne Nilsson, a doctoral student at Lund University.
“It is known that a carbohydrate-rich breakfast with low glycemic index can moderate increases in blood sugar after lunch,” Nilsson said in a statement.
“But my results show that low glycemic index in combination with the right amount of so-called indigestible carbohydrates, that is, dietary fiber and resistant starch, can keep the blood-sugar level low for up to 10 hours, which means until after dinner.”
Barley had the best results of the four types of grain tested.
Glycemic index is a measure of how rapidly the level of blood sugar rises after ingestion of food containing carbohydrates. Foods with low glycemic index offer several health advantages because the blood sugar level rises slowly and the insulin increase is lower.
Sex: Question and Answer
Note from Sandra: As part of our focus on Healthy Relationships in 2009, we have decided to have a Question and Answer section in each newsletter. Now is your chance to – anonymously, of course, – ask any questions you may have about sex. Just email Sandra and you will get an answer to your question from either Tom or Sandra. We will answer every question, but will select one to appear in each newsletter.
Q: This is embarrassing, but I’ve often wondered if I’m “abnormal” or if other women have the same problem. My breasts are not… well, balanced. One is a bit bigger than the other and gravity has subsequently made the imbalance more noticeable. It doesn’t bother my husband, but it does me.
A: I had to do a bit of research on this one – and it turns out being unbalanced is indeed “normal”! Unless you’ve had a “boob job”, most breasts are not perfectly matched. That’s because they’re made of mammary gland tissue and fat and have naturally different amounts in each, explains Glenn Updike, M.D., assistant professor of obstetrics and gynecology at Magee Women’s Hospital in Pittsburgh.
For some women, the difference is more pronounced, and it’s usually a cosmetic issue. If it’s embarrassing or affecting your sex life, surgery is an option.
But if one breast suddenly becomes much larger than the other, it could indicate an infection or tumor, so have your gynecologist evaluate it immediately.
Q: I’ve always been hyper-aware of how I smell “down there” – I’ve used douches in the past but have recently read that they are not good for you. Strangely, my partner seems not only not to mind the smell but says he likes it…can that be true?
A: I consulted with Dr. Cable on this one (don’t worry; I never reveal the writer’s identity when I consult with him – at least not without the express permission of the client!) He reports that this is a common concern but most of the time that “smell” is perfectly normal. However, he cautions that if you have a very strong – and different from your normal – smell (especially if accompanied by a discharge), then you probably need a “ride in the stirrups” (men, you have no idea what we have to go through!) and a test to rule out a bacterial infection or other infection, such as an STD.
Dr. Cable also reports that using any “feminine hygiene” spray or douche can actually cause harm – primarily by disrupting the normal flora of your vagina – which can lead to bacterial “overgrowth”. Dr. Cable said that if the smell is bothersome, it is safe to occasionally douche with a vinegar and water solution. However, I have also read reports about a fairly new, over-the-counter product, called Rephresh that rebalances the vagina’s pH and makes you more “fragrant”.
With regard to your husband liking your particular scent, my research indicates that this could be due to pheromones. Many men are aroused by “the scent of a woman” – and over time may become particularly aroused to their partner’s unique scent. As a psychologist, I attribute this in part to Classical Conditioning – when you pair two things together repeatedly (e.g., your scent and the sexual experience), the mind begins to associate those two things together. This effect is even stronger when there is “reinforcement” (e.g., a reward – which in this case would be sex and orgasm) to the “trigger” (your scent). In other words, simply smelling your natural scent can make him ready for a romantic rendezvous.
Hassle-free Ways to Eat More Vegetables
CHRISTINE DELL’AMORE, UPI Consumer Health Editor
Americans still aren’t eating enough fruits and vegetables, a new U.S. government report says.
A Center for Disease Control and Prevention survey found about 32 percent of adults consumed fruit more than two times a day, and 27 percent ate vegetables three or more times a day — far below the four to five cups a day recommended for most adults. The data was collected in 2005 from 305,504 participants in 50 states and the District of Columbia.
Shocking? No. But the nation’s continued rejection of all things green and good is disheartening, experts say — especially in a country where the leading causes of death are also highly preventable. Chronic diseases such as heart disease and diabetes can be, in part, derailed by a diet rich in vegetables.
Heard it before? So have most Americans. But apparently, “knowledge doesn’t always lead to actually doing it,” said Lona Sandon, a registered dietician and an assistant professor at the University of Texas Southwestern Medical Center at Dallas. “We’re not making a conscious effort to make (eating vegetables) a habit.”
For many people, it’s the arduous task of washing, slicing, boiling and sautÈing those green beans that makes takeout so enticing. But preparing vegetables doesn’t have to become an exercise in gourmet cooking, said Sandon.
Tips for jumpstarting your new veggie-filled diet include:
– Buy premixed salad from the grocery store. You should eat a big salad at least once a day, either at lunch or dinner, Sandon said.
– Snag a premade salad. Even if you’re busy you can find a packaged salad, an increasingly popular option in grocery stores and restaurants. (And it’s usually faster than waiting in line at the drive-thru, Sandon pointed out.)
– Embrace the bite-sized veggie. Go for plum tomatoes, cherry tomatoes, baby carrots and pre-chopped onion and green peppers you can easily throw on top of your lunch or tuck away in your bag for a snack.
– Choose vegetable-laden pizza. If you’re going to eat pizza, don’t hold the mushrooms, green peppers, olives and onions.
– Make pasta primavera. Keep frozen veggies on hand to sprinkle into plain pasta or rice dishes. A few minutes before the pasta or rice is done, add the veggies and let them steam along with the dish.
– Beans are a vegetable. They’re also high in protein and a good source of vitamins. Two minutes of microwaved kidney beans, and voila. Also, mix together beans with steamed frozen veggies and you have a meal in minutes, Sandon said.
– Use salsa liberally. Salsa — especially fresh salsa from your local deli — counts as a vegetable serving, and it can go on top of salads, spaghetti, rice or baked potatoes. Just hold the chips.
– Make hummus a dip. Hummus is made from chickpeas, so it is technically a kind of vegetable. Dip carrot sticks or green-pepper slices into hummus as a finger food.
– Get to like olive oil. If you hate bland steamed veggies, add some garlic, olive oil and pepper to make your cauliflower or broccoli more enticing.
For more information: www.eatright.org
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A Diet Plan that can become a Life Plan
In a recent study at Pennsylvania State University, researchers tested the effectiveness of four diets: the standard American diet, a diet emphasizing foods with a low calorie density (i.e., fewer calories per pound), a diet emphasizing portion control with common high-calorie foods found in the American diet (pizza, muffins, pasta, etc.), and a diet that combined portion control with lower-calorie foods. Each of the 24 women in the study followed each diet for two days.
The results, which were published in the January 2008 issue of the American Journal of Clinical Nutrition, showed that the diet that allowed women to fill their plates with low-cal foods, such as fruits, vegetables, and low-fat snacks, was most effective, cutting an average of 575 calories a day. Eating smaller portions of high-calorie foods reduced intake by only 231 calories. When women watched calorie density and portions, however, they saw the biggest cut: a whopping 812 calories a day.
Probably most exciting, say the researchers, is the finding that the women eating the low-cal food didn’t report feeling hungry at the end of the day. They speculate that larger portions may be less likely to make women feel deprived than smaller portions of high-cal foods.
If you want to try this diet at home, the researchers advise enjoying a light vegetable soup or large salad before your main course and also to also beef up the vegetable (or fruit) portions on your plate during your main meal (while slimming down portions from other food groups). Fruits, vegetables, and broth-based soups are watery foods, so they make you feel fuller with fewer calories.
Health & Wellness Monthly Magazine 02/08
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The Importance of (Good) Fat in Your Diet
by Karen Ansel, RD
Remember hearing those news reports a few years ago that a major study found that a low-fat diet doesn’t prevent breast or colon cancer or heart disease in women? Confess – didn’t you want to run out and order Fettuccine Alfredo? Cheesecake? A pint of H‰agen-Dazs Triple Chocolate?
Trouble is, those reports left us with the wrong impression–namely, that we could give up fat free for fat free-for-all. That, alas, is not the case. The study–the Women’s Health Initiative, the largest health assessment ever of postmenopausal women–treated all fats as though they were the same. So, for the purposes of research, adding avocado slices to a salad or snacking on a handful of almonds was considered roughly the equivalent of eating a fatty roast beef sandwich or noshing on pork rinds. That’s like comparing, well, almonds and pork rinds.
“Not all fats are created equal,” says Roberta Anding, RD, a clinical dietitian at Baylor College of Medicine. “Maybe a low-fat diet isn’t the way we need to eat, but a right-fat diet is.”
Like other animal products, pork rinds contain saturated fat, which is linked to increased risk of both heart disease and cancer. The “right” fats mainly come from plants and fish: the monounsaturated fats in almonds and avocados, the polyunsaturated fats in soy and seeds, the omega-3 fatty acids in walnuts (and fish), and the omega-6 fatty acids in nuts and seeds and their oils. Studies have shown that they may lower your odds of a multitude of conditions, including heart disease, cancer, Alzheimer’s, and depression.
And though all fats, healthy or otherwise, contain a fair amount of calories (about 9 per gram), a little bit may keep you from getting ravenous between meals. Fat as a diet food? Sure, as long as you keep your fat calories to no more than 30% of total calories, or roughly 57 g of fat a day for women. To put that in perspective, one large container of fast-food fries supplies about 28 g of fat; add a steak (23 g in 6 ounces) and that piece of cheesecake (18 g per slice), and you’ve blown it.
So go ahead, follow your initial impulse and fatten up your diet. But make sure you do it with these good-fat foods:
Avocados
Eat them because: They contain heart-healthy monounsaturated fats. Monos help lower total and “bad” LDL cholesterol. Some studies suggest that a high-mono diet may even protect against breast cancer. Recent research at Ohio State University found that when avocado was added to salads and salsa, it helped increase the absorption of specific carotenoids, chemicals linked to lower risk of heart disease and macular degeneration, a leading cause of blindness.
“Avocados are packed with other heart-protective compounds, such as soluble fiber, vitamin E, folate, and potassium,” says Elizabeth Somer, RD, author of 10 Habits That Mess Up a Woman’s Diet.
Get more: Avocados aren’t just for guacamole anymore. Start a summer meal with a refreshing bowl of chilled avocado soup (puree an avocado in a blender with 2 tablespoons of plain yogurt and a dash of lime juice and hot sauce, thinning the soup to taste with reduced-sodium chicken broth). Mash a quarter of an avocado to use in place of a tablespoon of mayonnaise on deli sandwiches of turkey or lean ham; you’ll slash total fat (the avocado has 7 g, full-fat mayo has 11 g) and add beneficial monounsaturated fat, which you won’t get by switching to fat-free mayo.
Nutrient Profile 1/5 avocado: 4.6 g fat* (2.9 g monounsaturated, 0.6 g polyunsaturated, 0.6 g saturated), 50 calories
*Fat breakdowns are approximate.
Olives & Olive Oil
Eat them because: Olives and their oil are one of nature’s most abundant sources of beneficial monos. But that’s only the beginning. They also contain phytochemicals like polyphenols. “These protective compounds may prevent both cardiovascular disease and cancer and reduce inflammation that can lead to chronic illness,” says Somer. A recent Spanish study found that among 755 women in the Canary Islands, where the breast cancer rate is higher than in the rest of Spain, those who consumed the most olive oil–more than 8.8 g, or about a third of an ounce, a day–were least likely to get the disease.
Get more: Skewer pitted olives among grilled shrimp, peppers, and onions, or stir chunks into spicy putta-nesca sauce and serve over pasta or fish. Swap mayo for flavorful store-bought olive paste (called tapenade, and a teaspoon will do) on sandwiches or salads. Olive oil is an excellent butter substitute on steamed or grilled veggies: Drizzle 1 or 2 teaspoons over grilled asparagus or steamed broccoli and lightly dust the veggies with grated cheese and a grind of black pepper. Choose extra virgin olive oil–it contains the highest level of healthy phenolic compounds.
Nutrient Profile
Five large olives: 2.4 g fat (1.7 g monounsaturated, 0.2 g polyunsaturated, 0.3 g saturated), 25 calories. 1 tablespoon oil: 13.5 g fat (9.9 g monounsaturated, 1.4 g polyunsaturated, 1.9 g saturated), 120 calories
Peanuts & Peanut Butter
Eat them because: Five of the largest epidemiological studies in the United States found that eating nuts reduces the risk of heart disease. In the Nurses’ Health Study at Harvard, eating at least 5 ounces of nuts a week lowered cardiovascular disease risk by 35%, probably because of their healthy fat.
Peanuts and peanut butter pack a lot of calories–170 per ounce of nuts, 94 for 1 tablespoon of peanut butter–but Pennsylvania State University research found that among more than 14,000 people, those who were regular peanut and peanut-butter snackers actually had a lower body mass index, a measure of obesity, and lower cholesterol intake than those who didn’t eat peanuts. Peanuts also contain beta-sitosterol, a plant chemical that blocks cholesterol absorption from foods and appears to inhibit tumor growth in the colon, prostate, and breast.
Get more: Crush them and sprinkle a few tablespoons over coleslaw, rice dishes, shrimp or chicken salad, or a tropical fruit salad. Peanut butter isn’t married to jelly. Spread 2 tablespoons of your favorite full-fat (the good stuff is in the fat) brand on whole wheat bread and add sliced apples, pears, or bananas. Mix 1/4 cup of peanut butter with 1 tablespoon each of reduced-sodium chicken broth and soy sauce to create a rich, exotic sauce for grilled chicken, noodle dishes, or salad.
Nutrient Profile
28 peanuts (1 ounce): 14 g fat (7 g monounsaturated, 4.5 g polyunsaturated, 2 g saturated), 166 calories. 1 tablespoon peanut butter: 8.1 g fat (3.8 g monounsaturated, 2.2 g polyunsaturated, 1.7 g saturated), 94 calories
Edamame (soybeans)
Eat them because: Though recent studies have cast doubt on soy’s ability to independently lower your risk of heart disease, it’s a great substitute for meat in your diet, and that can help lower your cholesterol. A multicenter study, published in the March issue of the American Journal of Clinical Nutrition, found that a diet that substituted soy products for meat and contained specific kinds of fiber (such as that in oats), almonds, and plant-sterol-enriched margarine, lowered cholesterol as much as statin drugs (more than 20%) for one-third of the participants.
Get more: Keep a bag of frozen, precooked edamame on hand and add 1*4 cup to stir-fries, vegetable stews, or whole wheat pasta dishes to boost polyunsaturated fat and protein. Toss them with some corn for an unusual succotash. Use them to replace meat in a stir-fry of broccoli, bok choy, and asparagus. Or substitute them for chickpeas in hummus.
Nutrient Profile
1 cup cooked edamame: 11.5 g fat (2.2 g monounsaturated, 5.4 g polyunsaturated, 1.3 g saturated), 254 calories
Sunflower Seeds
Eat them because: You need to get linoleic acid in your diet: Your body can’t make it (as well as other essential fatty acids), and requires it to help synthesize other fats. Bonus: It’s great for your heart. In the Nurses’ Health Study, women who had the highest intakes of linoleic acid had a 23% lower risk of heart disease than women who had the lowest intakes.
Get more: Add 2 or 3 tablespoons of these delicately flavored seeds to low-fat granola, trail mix, or hot cereal. Or lightly toast and sprinkle them and dried cherries on top of a spinach salad dressed with a citrus vinaigrette. Use a tablespoon as a topping for an open-faced tuna, egg salad, or hummus sandwich on crusty pumpernickel bread. Storage tip: Sunflower seeds easily become rancid, causing them to lose their nutritional benefits and develop off flavors, so store them in a tightly sealed container in the refrigerator.
Nutrient Profile
1/4 cup sunflower seeds: 15.9 g fat (3 g monounsaturated, 10.5 g polyunsaturated, 1.7 g saturated), 10.5 g linoleic acid, 186 calories
Walnuts
Eat them because: “Hands down, walnuts have the highest level of omega-3 fats of any nut,” says Somer. In fact, walnuts are one of the few plant sources of this healthy fat that may protect against inflammation, heart disease, asthma, and arthritis and improve cognitive function. “Just one small handful [14 walnut halves] supplies 2.6 g of omega-3 fats, which surpasses the minimal daily amount recommended by the Institute of Medicine for optimal health.”
Get more: These fragrant nuts lend themselves to both sweet and savory dishes. They’re suited to crisp oatmeal cookies or a rich banana bread, but they also add spark and crunch to a butternut squash risotto, roasted Brussels sprouts, or mashed sweet potatoes. To stave off hunger, add 2 tablespoons of crushed walnuts to your morning cereal, or mix a teaspoon of chopped walnuts with six dried apricot halves for an on-the-go snack.
Nutrient Profile
14 walnut halves (1 ounce): 18.5 g fat (2.5 g monounsaturated, 13.4 g polyunsaturated, 1.7 g saturated), 185 calories
Flaxseed
Eat it because: Flaxseed is famous for its omega-3s, but it’s also an outstanding source of lignans, a type of fiber that acts like a weak form of estrogen in our bodies and may help fight some types of breast cancer.
Researchers at the University of Toronto and Massachusetts General Hospital Cancer Center in Boston, who analyzed tumor tissue, found that tumor growth slowed significantly and cancer cell death increased by as much as 30% in recently diagnosed postmenopausal breast cancer patients who ate a muffin containing about 3 tablespoons of flaxseed daily for about a month before surgery.
Get more: Its nutty flavor makes flaxseed a natural addition to baked goods and breakfast foods. You must grind the hull from the seed to release all of flax’s nutrients. Add 1/4 cup of ground seeds to pancakes, muffins, cookies, and quick breads (but watch baking times–flaxseed can cause food to brown more quickly). Add a tablespoon or two to cereal, yogurt, soups, or fresh-fruit smoothies. Flax is best stored in the refrigerator, and ground flaxseed must be used promptly because it spoils more quickly than the whole seed.
Nutrient Profile
2 tablespoons ground flaxseed: 5.9 g fat (1.1 g monounsaturated, 4 g polyunsaturated, 0.5 g saturated), 75 calories
Almonds
Eat them because: They’ll do your heart good. In a study at the University of California, Davis, researchers substituted almonds and almond oil for half the fat in the diets of their volunteers: slightly more than 2 1/2 ounces of almonds (about 48 nuts) and nearly 1 1/2 ounces of almond oil daily. At the end of 6 weeks, the 22 men and women had lower total cholesterol (a drop of 4%), lower LDL levels (a drop of 6%), and significantly lower triglycerides (a 14% drop), while their HDL levels went up by 6%.
Get more: Sprinkle a tablespoon or two of slivered almonds over whole wheat couscous or steamed jasmine rice with peas. Tuck them into beef or poultry dishes or use them to top a curried vegetable stew or carrot soup. For a light summer dessert, sprinkle a tablespoon of crushed almonds over grilled figs, nectarines, or peaches drizzled with balsamic vinegar. For a twist on an old favorite, use almond butter on your PB&J.
Nutrient Profile
23 almonds (1 ounce): 14.4 g fat (9.1 g monounsaturated, 3.5 g polyunsaturated, 1.1 g saturated), 164 calories
FOOD FOR THOUGHT:
Quotations on Aging
From www.junkfoodforthought.com
Every man desires to live long, but no one would be old.
Jonathan Swift (1667-1745)
“Miscelanies”, 1711
Thoughts on Various Subjects
Men do not quit playing because they grow old; they grow old because they quit playing.
Oliver Wendell Holmes (1809-1894)
To know how to grow old is the masterwork of wisdom, and one of the most difficult chapters in the great art of living.
Henri Frederic Amiel (1821-1881)
Journal Intime, 1883
An individual human existence should be like a river – small at first, narrowly contained within its banks, and rushing passionately past rocks and over waterfalls. Gradually the river grows wider, the banks recede, the waters flow more quietly, and in the end, without any visible break, they become merged in the sea, and painlessly lose their individual being.
Bertrand Russell (1872-1970)
“How to Grow Old”
Portraits from memory: and other essays, 1956
The complete life, the perfect pattern, includes old age as well as youth and maturity. The beauty of the morning and the radiance of noon are good, but it would be a very silly person who drew the curtains and turned on the light in order to shut out the tranquillity of the evening. Old age has its pleasures, which, though different, are not less than the pleasures of youth.
W. Somerset Maugham (1874-1965)
The Summing Up, 1938
Chapter 73
Old age is the most unexpected of all things that can happen to a man.
Leon Trotsky (1879-1940)
Diary in Exile, 1959
08 May 1935
If I’d known I was gonna live this long, I’d have taken better care of myself.
Eubie Blake (1883-1983)
On reaching the age of 100
Observer, 13 February 1983
I want to tell people approaching and perhaps fearing age that it is a time of discovery. If they say “Of what?” I can only answer “We must find out for ourselves, otherwise it won’t be discovery.
Florida Scott-Maxwell (1883-1979)
The Measure of My Days, 1968
I know I’m going to get old and be one of those crazy women who sits on balconies and spits on people and screams, ‘Get a haircut!’ I know this, and I don’t really fear it. I’d just like to move toward it with as much grace and dignity as possible.
Carrie Fisher (b.1956)
Postcards From the Edge, 1987
Exercise – JUST DO IT!!!
Hit the deck and give me 10
Wherever you are … there you are.
And if you have your Hit the Deck package with you, you can stop and do 10 minutes, or even 30 minutes, of interval training … anywhere.
How It Works
There are three different intensity categories you can work from:
1. No Sweat
2. I’m Glistening
3. Sweating Buckets
Each category of 10 cards contains exercises that challenge all major muscle groups for a comprehensive total body strength-training and cardiovascular workout at the same time, using no equipment.
The length of your workout will be determined by how many cards you perform and the duration you set on the programmable interval timer. If you are short on time, keep it quick and only choose a few cards. If you’ve got more time, select more cards and even repeat the cycle over as many times as you can take it!
It is recommended you begin with 30-second intervals, however, if 30 seconds is too long, start with a shorter duration until you build up your capacity.
After setting the timer, you’ll perform the 5 Warm-up & Cool Down cards and then jump in to the heart of your workout. You’ll draw your first exercise card, do as many repetitions as you can during the interval, and when the timer beeps you’ll hit stop, draw your next card, hit start on the timer and get going on your next exercise. You’ll move from one card to the next as quickly as possible and continue on until you are out of cards or have repeated the cycle as many times as desired. Finish with the 5 Warm-up & Cool Down cards and you are done!
Benefits:
· Help you to lose weight, burn fat, and add muscle tone
· Provide you cardio AND weight training exercise at the same time
· Improve your overall levels of fitness and wellness
· Allow for flexibility – workouts can be any length desired
· Offer variety by providing a wide range of effective exercises
· Deliver an excellent workout with no fitness equipment
· Provide a great way to cross-train
· Expand your ability to handle and recover from stress
· Improve the quality of your sleep
You can:
· Get an efficient and effective exercise session when you travel
· Perform it anytime, anywhere — you don’t have to belong to a gym
· Increase intensity by adding time
· Raise intensity by increasing the number of total exercises done
· Increase intensity by repeating the rotation of the selected exercises
· Do it with a workout partner or group
· Make it a family game!
For more info, go to www.powerhousehitthedeck.com (the cost is $19.99 plus shipping)
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Diet and Exercise Reduce Insulin to the Brain
Sensible diet, exercise and weight control extend life by reducing signaling through a specific pathway in the brain, say U.S. researchers. Study leader Morris F. White and his colleagues Akiko Taguchi and Lynn Wartschow at Children’s Hospital Boston and Harvard Medical School sought to understand the role of the insulin-like signaling pathway in extending lifespan.
Diet, exercise and lower weight keep peripheral tissues sensitive to insulin, which reduces the amount and duration of insulin secretion needed to keep glucose under control when a person eats and the brain is exposed to less insulin, according to the study published in the journal Science.
“We are beginning to appreciate that obesity, insulin resistance and high blood insulin levels are connected to Alzheimer’s disease, Huntington’s disease and dementias in general,” White said in a statement. “It might be that, in people who are genetically predisposed to these diseases, too much insulin over-activates Irs2 — insulin receptor substrates — in the brain and accelerates disease progression. Thus, insulin resistance and higher insulin levels might be the environmental influences that promote these diseases.”
Copyright 2007 by United Press International
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FRIGHTENING FOOD FACT:
Twisted
“You know Auntie Anne’s Pretzels are delicious,” says the company’s website. “But they’re nutritious as well. From fiber to your daily dose of grains, here’s proof that our pretzels not only taste good, but they can also do you some good”.
Exactly how much good does, say, an Auntie Anne’s Pepperoni Pretzel do? It’s one of the nine versions sold ad kiosks mostly in shopping malls and airports. Well, the pretzel’s two grams of fiber don’t come from whole grain. They come from refined flour (as much as three slice of white bread). And white flour is just the beginning. Thanks to the three-cheese blend, the butter, and the pepperoni slices, each pretzel racks up 480 calories and eight grams of saturated fat. It’s a Quarter Pounder or 4/5 of a Pizza Hut Personal Pan Pepperoni Pizza disguised as a snack.
What happens when you blow nearly a quarter of a day’s calories, more than a third of a day’s bad fat and half a day’s sodium (860 mg) on a snack? Your daily totals go over-budget – and odds are you have no plans to walk briskly around the mall for two hours to burn off the calories.
Auntie’s Garlic, Jalapeno, Original, Raisin, and Sour Cream and Onion pretzels weigh in at about 350 calories. Only the Sesame and the Almond (around 400) and the Cinnamon Sugar (470) approach the Pepperoni.
And how do 350 calories’ worth of refined flour “do you good”? Who knows? But clearly, charging $3 or $4 for a hunk of salty twisted bread does Auntie Anne’s bottom line a world of good.
Nutrition Action Healthletter – October, 2009
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Recipe of the Month
Avocado with Black Bean Salad
Makes 4 servings
Time Saver: Make the bean salad up to 5 days ahead and store it in the refrigerator. Cut the avocado just before serving to minimize the darkening that occurs when avocado is exposed to air.
Nutritional Info (per serving):
Calories: 224 Carbs: 18 g Sodium: 602 mg Fiber: 8 g
Fat: 15 g* Sat Fat: 2 g Protein: 7 g Cholesterol: 0 mg
*Remember – this is GOOD fat! (See article above)
Ingredients
One Tablespoon lime juice or vinegar
One and one-half Tablespoon olive oil
One can (14-19 ounce) black beans, drained
One-quarter green bell pepper, finely chopped
One clove garlic, minced
One-half teaspoon salt
One-eighth teaspoon ground black pepper
One-eighth teaspoon red pepper (optional)
One and one-half teaspoon cilantro (optional)
One avocado (8 ounces), quartered
Instructions:
Place the lime juice or vinegar in a large bowl, and gradually whisk in the oil. Stir in the beans, bell pepper, garlic, salt, black pepper, and red pepper (if using). Taste, and add more lime juice or vinegar if you like. Stir in the cilantro (if using).
Place the avocado, cavities up, on 4 plates. Spoon the bean mixture into the cavities, so it overflows onto the plate.
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Supplement of the Month
Milk Thistle (aka Silymarin)
Note from Sandra: We have recently started carrying a Milk Thistle supplement because of its importance in liver health. The product is called Hepato-Thera Forte and is also formulated to help meet the liver’s higher demand for nutrients that support antioxidant pathways, detoxification mechanisms, and enzyme regulation during illness or significant exposure to chemical toxins, heavy metals, drugs, hepatitis C, and other viral burdens. The recommended dose is 1 capsule, 3 times a day (each bottle contains 90 capsules). Each capsule contains 200 mg of Milk Thistle (80% silymarin), 135 mcg selenium, N-Acetyl-L-Cysteine USP 200 mg, and Alpha-Lipoic Acid 200 mg.
For the month of October we are offering a 10% discount on Hepato-Thera Forte. If you have any questions, please call Sandra or Tom.
What Is Silymarin? Silymarin refers to the extract from the seeds of the plant Silybum marianum, also called “milk thistle.” It has been used for over 2,000 years. During the Middle Ages the seed of the milk thistle was commonly used to treat liver diseases. The active ingredients of milk thistle are chemicals called flavonoids. The flavonoids in milk thistle are silybin, silydianin, and silychristin. Together, they are called silymarin.
What Are the Benefits of Silymarin? Silymarin protects the liver by acting as an antioxidant and by promoting the growth of new liver cells. Silymarin also helps with the digestion of fats. It appears to help keep harmful substances out of liver cells.
Milk thistle can help prevent or reverse liver damage caused by alcohol, recreational drugs, pesticides, some poisons, or hepatitis. Silymarin has been used (especially in Europe) to treat hepatitis, liver damage due to alcoholism, and poisoning by certain types of mushrooms.
How Is Silymarin Used? Silymarin is an extract of the seeds of the milk thistle plant. A standardized extract should be 80% silymarin (the active ingredient). One study showed that the shelf life of silymarin is only about three months. The usual dosage of milk thistle extract is between 300 milligrams (mg) and 600 mg daily. Milk thistle does not dissolve easily in water, so milk thistle tea is not recommended.
What Are the Side Effects? There are no clearly documented serious side effects of milk thistle. Even very high doses do not seem to have any negative effects. However, some people get an upset stomach, diarrhea, bloating, or more gas when they start using silymarin. If this happens, cut back on your dosage and then increase it slowly. A few people have allergic reactions to milk thistle. This is more common for people who have an allergy to another plant in the same family, like ragweed.
How Do We Know It Works? Milk thistle has been used for over 2,000 years, so a lot has been written about its health effects. There has been over 300 scientific studies of silymarin that document:
· Antioxidant effects
· Treatment of cirrhosis of the liver caused by alcoholism
· Treatment of chronic hepatitis
· Treatment of poisoning due to eating wild mushrooms
· Helping the liver repair itself
Most of the scientific studies of silymarin were published in Europe.
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As a nontraditional medical practice, we are very dependent on word of mouth advertising. We need your help to get the word out about our philosophy of health care and the services we provide. We pride ourselves on comprehensive assessments and personal treatment plans. If you have found working with us beneficial, we would like to offer the following incentives for you to refer your family or friends to us for a similar experience.
Luncheon referral/tour – For every 5 people you refer to us who attend one of our Thursday luncheons, you can earn:
a microdermabrasion treatment
or
2 bottles of omega 3 fish oil.
Microdermabrasion Series – For every referral who signs up for a 6-visit microdermabrasion series, you can earn:
microdermabrasion treatment
or
a 1-hour massage
or
2 bottles of omega 3 fish oil.
Hormone Evaluation Package – For every referral who completes our hormone evaluation and enters our monitoring/mentoring program, you can earn a combination of any two of the following:
a microdermabrasion treatment
a 1-hour massage
2 bottles of omega 3 fish oil.
Full Evaluation Package – For every referral who completes a full evaluation and enters our monitoring/mentoring program, you can earn all of the following:
a microdermabrasion treatment
a 90-minute massage
2 bottles of omega 3 fish oil
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HAPPENINGS!
GROUP WALK: the 3rd Wednesday of the month at noon. The next one will be October 21st. We will meet at OHI for stretching first – feel free to bring your spouse or a friend (and don’t forget your water bottles!).
THURSDAY LUNCHEONS: Every Thursday we offer tours of Optimal Health Institute along with a healthy lunch with Tom and Sandra. We answer all health-related questions – from hormones to supplements. If you feel like you’ve benefited from our services, then please invite a friend or family member to join us for lunch. You are welcome to come and bring a friend or two, or give us the contact information and we will call and personally invite them to learn more about what we do.
HEALTHY CHANGE SUPPORT GROUP: Please join us for a forum to ask questions, provide feedback and get support from your fellow OHI members and Tom, Sandra and Jeff. The group will meet at 5:30 the 2nd Wednesday of the month (October 14th). Please RSVP, as the group will be cancelled if we don’t have at least 3 or 4 attendees.
QUESTIONS, COMMENTS AND FEEDBACK
You can submit your questions (anonymously, of course) to Sandra at slk@optimal-health.net Additionally, we still want you to brag about your successes – whether in the area of healthy lifestyle changes or just life in general. This can be anonymous as well.
As always, we wish you Optimal Health,
Jeff, Sandra, & Tom
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