Make sure you are clear on what trans fats actually are. Here is how Wikipedia describes trans fats, “Trans fats, or trans-unsaturated fatty acids, trans fatty acids, are a type of unsaturated fat that occur in small amounts in nature but became widely produced industrially from vegetable fats for use in margarine, snack food, packaged baked goods and frying fast food starting in the 1950s. Trans fat has been shown to consistently be associated, in an intake-dependent way, with increased risk of coronary heart disease, a leading cause of death in Western nations.
“In 2003 the World Health Organisation recommended that trans fats make up no more than 1% of a person’s diet. In 2013, the United States Food and Drug Administration (FDA) issued a preliminary determination that partially hydrogenated oils (which contain trans fats) are not “generally recognized as safe“, which was expected to lead to a ban on industrially produced trans fats from the American diet. On 16 June 2015, the FDA finalized its determination that trans fats are not generally recognized as safe, and set a three-year time limit for their removal from all processed foods.”
Tohoku University researchers have found that trans-fatty acids promote cell death in a more direct manner than previously thought, leading to the development of atherosclerosis, a major cause of heart attacks and strokes.
Trans-fatty acids are unsaturated fatty acids produced as by-products during food manufacturing. Trans-fatty acid consumption is strongly linked to atherosclerosis, an inflammatory disease in which plaque clogs arteries. Atherosclerosis is a major cause of cardiovascular diseases such as heart attacks and strokes. Continue reading
“It doesn’t take a lot of exercise to dramatically improve the way you age. Even moderate exercise helps neutralize free radicals, boost your immune system and even grow new brain cells,” according to The Washington Post.
The U.S. Department of Health and Human Services:
Adults 18 to 64 should get:
2.5 hours per week of moderate intensity exercise.
OR 1.25 hours a week of vigorous aerobic physical activity
OR Some combination of the above – equivalent episodes of at least 10 minutes spread throughout the week.
Take a good look at those numbers from the Department. Those aren’t big numbers.
The Washington Post referenced a study “Analyzing data for more than 650,000 people, pooled from six existing studies, and tracking them for an average of 10 years (during which time more than 82,000 deaths were recorded), they found that even a little bit of activity seemed to help people live longer. Compared to no physical activity, just 75 minutes of brisk walking per week was associated with an extra 1.8 years of life expectancy after age 40. Bumping that up to 150 minutes a week – the amount currently recommended by the World Health Organization – was associated with 3.4 years of added longevity; walking briskly for 450 minutes a week or more added up to an extra 4.5 years of life. The relationship between weekly physical activity time and longevity began leveling off at about 300 minutes, the study notes.”
So, with a little bit of regular exercise, you can extend your life, reduce your waistline and bolster your brain power, too. What are you waiting for?
Here’s some news that doesn’t need sugar coating. The Geneva-based World Health Organization (WHO) wants people to restrict their sugar intake to no more than five percent of their daily calorie intake from the current recommended 10 percent. Put into familiar usage, five percent of our calories comes to around six teaspoons of sugar a day, or 24 grams. That’s less than the amount of sugar in a can of soda.
These guidelines are not directed at the sugar intrinsic in whole foods like fruits and vegetables.
They are directed at glucose and fructose, like table sugar, honey, syrup and fruit juices.
The American Heart Association recommends 25 grams of sugar a day for women and 38 grams for men. I posted What does the American Heart Association say about Sugar for a good rundown on calories from sugar.
Just a reminder McDonald’s Frozen Strawberry Lemonade has 67 grams of sugar in the 16 ounce size. That is 15+ teaspoons full.
Check out Why McDonald’s Shamrock Shake is a sugar monster.
This recommendation from the WHO is not a welcome one in some quarters. In 2004 when the WHO tried to include the ten percent sugar limit recommendation in its Global Strategy for Diet, Physical Activity and Health, the U.S. Congress — under pressure from the sugar industry lobby — threatened to withdraw U.S. funding for the agency. The direct reference to the ten percent figure was removed from the final report.
Sugar contributes to obesity, tooth decay and diabetes to name a few. Check out the tags at the right to read more on these important topics.
I hope you can decide for yourself that you don’t need to consume as much sugar as is offered by fast food and processed food purveyors whether the WHO recommendation is adopted or not.
The focus of this blog – living a long healthy life – has more to it than just keeping your weight down, eating right and exercising regularly. We need to be aware of our mental well-being as well as our physical health. So I thought you could use this introduction to the scourge that is depression. It is a killer of a disease.
One of the first things you need to know about depression is that it is a disorder of cognition not just mood, according to Robert D. Edger, M.D. speaking before Northwestern Memorial Hospital’s Healthy Transitions Program® .
Depression is significantly more than feeling down or feeling sad.
Dr. Edger said that depression is the leading cause of disability in the world according to the World Health Organization. Women outnumber men by a factor of two-to-one. Only a quarter of the people who suffer from depression ever get treated. Continue reading