Monthly Archives: August 2016

August 31, 2016 · 9:08 am

The Portion Plate – Size Does Matter

I stumbled on this a while back. The Portion Plate looks kind of like a kid’s plate with the illustrations on it, playing cards, a cassette a CD, a baseball, but it is for adults. The Portion Plate gives graphic demonstrations of how big a serving should be. I think it is a great idea in this world that bombards us with super-sized servings of everything and totally distorting idea of proper portion sizes. This group sees portion sizes as “contributing to the obesity epidemic and putting roughly one-third of Americans at risk for cardiovascular diseases, diabetes and some cancers…”

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August 30, 2016 · 12:07 am

Diet plus exercise can reduce Alzheimer’s protein build-ups, UCLA study shows

Regular readers know that I have a particular interest in Alzheimer’s Disease and dementia as I have lost several family members to them. I am 76 years old and want to maintain my mental faculties through my senior years. That’s one of the reasons I stress exercise and its positive influence on the brain so often on the blog. See my Page – Important facts about your brain (and exercise benefits) for more.

So I was thrilled to learn that UCLA has some positive news on that front.

A study by researchers at UCLA’s Semel Institute for Neuroscience and Human Behavior has found that a healthy diet, regular physical activity and a normal body mass index can reduce the incidence of protein build-ups that are associated with the onset of Alzheimer’s disease. (my emphasis) Continue reading →

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Tagged as aging, Alzheimer's Disease, amyloid plaque, dementia, Exercise Benefits

August 30, 2016 · 12:04 am

Fitness Quiz – do’s and don’ts – Web MD

I am passing this along and recommending it for a couple of reasons. First, As a guy who doesn’t use a personal trainer, I have had injuries as a result of my do it yourself techniques. Second, I love that folks want to exercise to keep themselves healthy and fit. I hope some of the facts in this quiz will help you to avoid injuries in your pursuits. Nothing is worse than an injury you get exercising. It seems to me the bitterest irony.

WebMD offers this quiz which tests your Fitness IQ. Good luck!

Here are a couple of examples, to consider: By the way, WebMD also gives explanations for its answers.

No pain, no gain – True or False?

Do your cardio exercises before your strength training – True or False?

Water is always better than sports drinks? – True or False?

You can target specific parts of your body to lose weight – True or False?

Good luck!

Tony

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August 29, 2016 · 12:07 am

5 Myths about your eyes – Harvard

Here’s something you haven’t seen here before, information about your eyes. And, yet, our eyes are arguably our most important sense.

Harvard Healthbeat says, “Of your five senses, which one are you most afraid of losing? If you’re like most people, your answer is your ability to see. Because our eyesight is so precious, it’s no wonder that myths abound about what can damage our eyes — and what can protect them. Here, we debunk five common myths — and tell you how to truly keep your eyes healthy.

Myth: Doing eye exercises will delay the need for glasses.
Fact: Eye exercises will not improve or preserve vision or reduce the need for glasses. Your vision depends on many factors, including the shape of your eyeball and the health of the eye tissues, neither of which can be significantly altered with eye exercises. Continue reading →

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Tagged as contact lenses, eye exercises, eye health, glasses, Harvard Healthbeat

August 28, 2016 · 12:07 am

Lack of fresh food choices linked to signs of early heart disease – AHA

It seems that while our reliance on fast foods and processed foods might be saving us some time, in the long run it is costing us dearly.

A lack of access to nearby stores selling fresh food may increase residents’ risk of developing the signs of early heart disease, according to new research in the American Heart Association’s (AHA) journal Circulation.

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“The lack of healthy food stores may help explain why people in these neighborhoods have more heart disease,” said Jeffrey Wing, Ph.D., M.P.H., co-lead author and assistant professor in the Department of Public Health at Grand Valley State University, Grand Rapids, Michigan. “The thought is that greater access to healthier foods may have promoted healthier diets and, in turn, less coronary plaque formation.”

Study results point to a need for greater awareness of the potential health threat posed by living in neighborhoods with scarce healthy grocery options. Continue reading →

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August 28, 2016 · 12:03 am

Low blood pressure diet also cuts risk of kidney disease – Johns Hopkins

People who ate a diet high in nuts and legumes, low-fat dairy, whole grains, fruits, and vegetables and low in red and processed meat, sugar-sweetened beverages and sodium were at a significantly lower risk of developing chronic kidney disease over the course of more than two decades, new Johns Hopkins Bloomberg School of Public Health research suggests.

The diet, known as DASH for Dietary Approaches to Stop Hypertension, was designed to help reduce blood pressure, but research has shown it to be effective in preventing a series of other chronic illnesses including cardiovascular disease. The findings, published online in the American Journal of Kidney Diseases, suggest that kidney disease now can be added to that list.

“In addition to offering other health benefits, consuming a DASH-style diet could help reduce the risk of developing kidney disease,” says study leader Casey M. Rebholz, PhD, MPH, MS, an assistant professor in the Department of Epidemiology at the Bloomberg School. “The great thing about this finding is that we aren’t talking about a fad diet. This is something that many physicians already recommend to help prevent chronic disease.”

Researchers estimate kidney disease affects 10 percent of the U.S. population — more than 20 million people. Less than one in five who have it are aware that they do, however. (my emphasis)
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August 27, 2016 · 7:44 am

7 Foods That Might Be Making You Anxious

Some useful ideas here if you are looking to eat healthy.

Please check out my Page – What’s wrong with soft drinks? for more on them.

Tony

Our Better Health

A lifelong friend of mine suffered from debilitating anxiety for years. It was hard to watch her have panic attacks, knowing that people did not understand her behavior. Although anxiety disorders are the most common mental health illness in the United States, only about one-third of affected individuals receive some form of treatment.

From a young age, I read books every chance I got. Taking a particular interest in the human brain, it was only natural that I would go on to study psychology and neuroscience at a university. Focusing on both mental health and nutrition, I quickly realized how one’s diet influenced brain health and overall well-being — my attention shifted and this connection has been the focal point of my research ever since.

Anxiety and food — what’s the connection?

Anxiety disorders are complex and although various factors play a role, chemical imbalances within the brain cannot be…

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Tagged as calories, deli meats, fats, soft drinks, sugar

August 27, 2016 · 12:04 am

Mayo Clinic – What is Nonexercise Activity Thermogenesis?

The Mayo Clinic Health Letter asks if something as simple as getting out of your chair can improve your health? Surprisingly, it can.

It’s based on the concept of nonexercise activity thermogenesis (NEAT). NEAT is all of the calories (energy) you burn simply by living, rather than through exercise. This includes carrying in groceries, playing charades or sitting less. NEAT activities can lead to reduced body fat, improved cholesterol levels, a healthier heart and reduced risk of common weight-related conditions. (my emphasis)

Consider working at a standing desk …

The movements you make throughout the day may not provide the benefits of regular exercise. But if you struggle to fit exercise into your day or if you have a sedentary lifestyle, increasing your daily NEAT can provide a boost in your physical activity.

To include more NEAT in your day:
•   Stand while on the phone
•   Walk around the house during TV commercials
•   Park in the farthest spot in a parking lot
•   Dance around the house while cooking and cleaning
•   Tackle yard work — water plants, pull weeds, clear rocks and sticks
•   Tend a garden
•   Invest in a movement-based video game system such as a Wii
•   Wash your car by hand
•   Organize your closets
•   Use a standing desk
•   Take up a new craft
•   Volunteer — set up or take down an event, greet at the door, serve a meal

Want more useful health information? Visit the store now to see the latest products from Mayo Clinic doctors, specialists and editorial staff.

Must confess that while I never heard if the term NEAT, I love the principle. This fits right in with eat less; move more; live longer – the mantra of this blog.

I would just like to add that my Page Do you know the dangers of too much sitting? fits right in here.

Tony

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August 26, 2016 · 12:11 am

Meditation may lead to less age-related gray matter atrophy in the brain

I feel strongly about the benefits of exercise in keeping our bodies and brains strong as we age. There is an entire Page – Important facts about your brain – (and exercise benefits) that you can check out. However, it is nice to know that we also have mental methods to preserve our aging brains.

Since 1970, life expectancy around the world has risen dramatically, with people living more than 10 years longer. That’s the good news.

The bad news is that starting when people are in their mid-to-late-20s, the brain begins to wither — its volume and weight begin to decrease. As this occurs, the brain can begin to lose some of its functional abilities.

So although people might be living longer, the years they gain often come with increased risks for mental illness and neurodegenerative disease. Fortunately, a new study shows meditation could be one way to minimize those risks.

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Brain scans of meditators and non-meditators. Areas of the brain affected by aging (in red) are fewer and less widespread in people who meditate.

Building on their earlier work that suggested people who meditate have less age-related atrophy in the brain’s white matter, a new study by UCLA researchers found that meditation appeared to help preserve the brain’s gray matter, the tissue that contains neurons. Continue reading →

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August 25, 2016 · 9:42 am

White Potato vs Sweet Potato: WHO WINS?

Dr. Jonathan does a great job here on giving us chapter and verse on a fascinating pair of potatoes. I know I learned a lot. Hope you do too.

Tony

All About Healthy Choices

For all those insomniacs never realizing the cause of their sleep deprivation, I give you the answer to the long awaited question: White Potato vs. Sweet Potato: WHO WINS?

First, I will start by saying BOTH forms of potato (especially in organic form) are naturally HEALTHY products that provide good sources of nutrition. Interestingly, there are distinct differences between these vegetables coming from two different botanical families. White potatoes come from the Solanaceae family and Sweet potatoes come from the Convolvulaceae family. Although there are thousands of varieties, I will keep this simple by focusing on the white potato vs. the sweet potato. The following graph provides some nutrition facts; white potato on the left, sweet potato on the right:

13-HHB-090-Health-Hub-Knockout-March_FNL II Reference Source: Cleveland Clinic

This chart shows that white potatoes have greater amounts of protein, potassium, magnesium and iron as well as CALORIES and CARBOHYDRATES. Sweet potatoes have greater…

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August 25, 2016 · 5:27 am

Top 11 Most Common Nutrition Mistakes and How to Avoid Them

Eating healthy takes a lot of information. Here are some very useful looking tips.

Tony

Our Better Health

Nutrition is full of misinformation.

Everyone seems to “know” what is right, most often based on zero evidence.

Here are the top 11 most common nutrition mistakes that people keep repeating.

1. Drinking Fruit Juice

Fruit juice isn’t always what it seems to be.

It is often little more than water mixed with sugar and some kind of fruit concentrate.

In many cases, there isn’t any actual fruit in there, just chemicals that taste like fruit.

But even IF you’re drinking real, 100% fruit juice, it is still a bad idea.

That’s because fruit juices like orange juice have just about the same amount of sugar as Coca Cola and Pepsi!

Fruit juice is like fruit, except with all the good stuff removed.

There is no fiber, no chewing resistance and nothing to stop you from downing massive amounts of sugar.

While whole fruits take a long time to eat…

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August 24, 2016 · 12:39 pm

Music eases some cancer patients’ symptoms

I first encountered the idea of music therapy in 1977 when I was living in London. I heard a music therapist interviewed on the radio. Remember, this was 1977, before the internet. I was on a one year posting and had no TV or phone. As a music lover seemingly since birth, the idea of using music to treat people blew my mind. I actually looked up the man and visited him in his home outside of London. We had some great conversations and he pointed me to some books for further reading on the subject.

While I still listen to music religiously, I hadn’t thought much about music therapy until I ran across this study from Drexel University.

A systematic review published by the Cochrane Library found that there is significant evidence that music interventions help alleviate symptoms of anxiety, pain and fatigue in cancer patients, while also boosting their quality of life. Continue reading →

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August 23, 2016 · 6:11 am

The joy of cycling …

Just thought I would share some of these with you.

Maybe they will inspire you to get out there and pedal some. It couldn’t hurt.

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Yes, I went for a ride after I posted this.

Tony

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August 22, 2016 · 1:58 pm

Brain boosters & brain busters – Infographic

This is a nice little roundup of foods that benefit the brain and those that don’t. I was pleasantly surprised to see pumpkin seeds on the list and good for it as I love them and snack on them regularly. Check out my post Are pumpkin seeds good for you? for more, or you can type pumpkin seeds into the search box at the right. I think I have posted on them about five times.

Regular readers know I am a big fan of brain lore in general. Please check out my Page – Important facts about your brain (and exercise benefits) to read further on this critical organ.

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Tony

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August 21, 2016 · 12:06 am

Portion control visuals – Infographic

I am still convinced that portion control is a key concept in controlling your weight. If you stick with these you can’t go far wrong.

Tony

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Tagged as fruit, grains, oils, portion size, portion sizes, protein

August 20, 2016 · 9:47 am

Aging may drive progress – Study

I am guessing that everyone who reads this blog subscribes to the idea of living past 100. Well, if/when we succeed, things will be changing.

Population aging is likely to boost medicine, nanotechnology and robotics, but increase political risks, according to the National Research University Higher School of Economics.

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The UN estimates that the number of people aged 65 and older will have reached almost a billion by 2030. The proportion of those aged over 80 will grow at particularly high rates, and their numbers are expected to reach 200 million by 2030 and triple that forty years later.

Due to a combination of an aging population and declining birthrates, the demographic structure of most countries will change towards lower proportions of children and young people. As a result, the global division will no longer be between first- and third-world nations, but between old and young ones. Continue reading →