Boosting your Brain Power

We have all heard the saying, ‘use it or lose it’ and this saying is especially true when it comes to protecting your brain's cognitive health. Cognitive health refers to healthy brain function and to skills people use everyday, such as; learning, memory, decision-making, abstract thinking, reasoning, insight and even appreciation of beauty. However, many Americans do not pay attention to their brain health, which can potentially lead to poor health, dementia and Alzheimer’s disease. By simply following a healthy diet and living a healthy lifestyle, you can help maintain optimal cognitive functioning.
As we age, our bodies adapt naturally to the changes that are occurring in all parts of the brain. Studies show that an estimated one out of five Americans between the ages of 75 to 84 years old have Alzheimer’s disease . Even though there is not a cure for Alzheimer’s, researchers have discovered that consuming nutrient-dense brain boosting foods, physical activity, controlling your blood sugar and blood pressure, and use of your brain may lower your risk of dementia and Alzheimer’s altogether.

Brain enhancing foods:

Supplement your diet with ample amounts of B vitamins for a healthy brain.

1) B vitamins are vital for normal brain and nerve function. Evidence suggests that low blood levels of B vitamins, such as B1, B6, B12, and folic acid (or folate), may be linked to cognitive impairment. Thiamin (B1) helps maintain proper function of the nerves, muscles, heart and brain. Pyridoxine (B6) helps utilize energy in the brain and nervous tissues, which is essential for regulating the central nervous system. Cobalamin (B12) is used in new cell synthesis and maintains the sheath (coating) that surrounds and protects nerve fibers and promotes normal cell growth.

For a great source of B1, B6 and folic acid, select whole grains, legumes, fortified cereals, beans, peas, strawberries, spinach, sunflower seeds, bananas and tomatoes. You can find B12 in lean beef, trout, salmon, tuna, pork, chicken, eggs and low-fat dairy.

2) Minerals, such as iron, magnesium, zinc and calcium are also known to help maximize brain function. Sources of iron and zinc are found in lean beef, beans, lentils and other whole grains. Dairy products and dark leafy green vegetables are wonderful, natural sources of calcium. Plus, leafy greens are another way to include magnesium into your diet.

3) Essential fatty acids are the most critical components to boosting brain power. Your brain is made up of approximately 60 percent fat. DHA (docosahexaenoic acid) is the most prominent fat in the brain, especially in the nerve cells in the cerebral cortex. A 2006 study in the medical journal Neurology for nine years tracked 899 healthy men and women who were free of dementia. They found that those with the highest blood levels of DHA from fish intake of 3.0 servings per week had about half the risk of dementia compared to those with lower levels. DHA is found mostly in fatty fish, cod liver oil and algae. Henry’s Farmers Markets also sells Omega 3 enriched eggs, which contain more than 150mg of DHA per egg.

4) The brain relies on high-quality proteins to maintain a strong support system. Select lean beef, chicken, fish, eggs and low-fat dairy products. Avoid any protein that has been fried, which includes meat, chicken or fish, as fried foods have higher amounts of saturated fats. New research from the University of Toronto shows that diets high in saturated fats starve the brain of its energy supply. Always select organic and grass-fed beef whenever possible as pesticides, herbicides, antibiotics and synthetic hormones may have a dramatic impact on cognitive functions. Organic foods are produced from agricultural products grown on farms and livestock operations that promote the health of the ecosystem, including biodiversity, biological cycles and soil biological activity. Organic meat, poultry, eggs and dairy products come from animals that are given no antibiotics or growth hormones. Organic foods are grown without pesticides, petroleum-based fertilizers or sewage sludge-based fertilizers, bio-engineering, or ionizing radiation. Grass-fed beef is also known to have higher levels of essential fatty acids, vitamin E and conjugated linoleic acid (CLA) than conventional grain-fed beef.

Brain enhancing lifestyle:

1) Physical activity can protect your cognitive functions. According to researchers at Columbia University, people who engage in an exercise training program increase neurogenesis – the development of new nerve cells. There is also emerging evidence that physical activity may be protective against neurological disorders, including Alzheimer’s and dementia.

Keeping your mind active will help decrease your risk of developing dementia and Alzheimer’s disease. A study conducted at the Rush Alzheimer’s Disease Center, studied more than 700 seniors for up to five years. The researchers discovered that the seniors who regularly engaged in frequent participation in cognitive activity had a reduced incidence of Alzheimer’s versus the seniors who were cognitively inactive. The inactive group was 2.6 times more likely to develop Alzheimer’s disease than a cognitively active person.

2) If you are overweight, have high blood pressure or high sugar levels, you have a greater risk of heart disease and stroke. In a published report from the American Academy of Neurology, mid-life stroke victims risk poorer cognitive function and late-life cognitive impairment. By maintaining and controlling your blood sugar and blood pressure levels, you lower the risk of diabetes and untreated hypertension, which are contributing factors to dementia and Alzheimer’s disease.

Brain-boosting supplements:

1) Acetylcarnitine can cross the blood-brain barrier and has been shown to revitalize brain function via energetic pathways. Several studies suggest that supplementing with Acetylcarnitine delays cognitive decline and improves overall function especially in seniors. Taking 1,500 mg a day may improve memory, mood and responses to stress.

2) Phosphatidylserine (PS) has been shown to improve memory, cognition and mood in seniors. Human trials indicate that PS statistically improved the retention levels of those who previously struggled at remembering names, faces, telephone numbers and misplaced objects. Suggested doses of PS are 300 mg per day.

3) Fish oil supplements are important for a healthy brain and nervous system. Most fish oil capsules at Henry’s Farmers Market are derived from fresh, cold water fish and are free from contaminates such as pesticides, PCBs and heavy metals. Taking fish oil capsules daily, about 1,000 mg to 3,000 mg, is a great alternative if you don’t consume a lot of omega 3-rich fish in your diet.

Please note: These recommendations are not intended to replace the advice of your doctor or pharmacist. If you’re taking medication, please talk to your healthcare provider before taking any type of supplementation.

Every day you have the power to make healthy decisions that affect you and your cognitive health.

Enjoy!

Sweet Nothings: Much Ado about High Fructose Corn Syrup

You’ve seen it on TV, read it in the paper and heard it on the radio, “Today’s children are declining in health and gaining more weight than ever before.” Unfortunately, a lot of what you hear is true. According to a US study, by the time today's teens reach middle-age, their rate of heart disease could be 16 percent higher due to all the extra pounds they are carrying around.

Today, about a third of all children are either overweight or obese. Increasing numbers of obese children are diagnosed with type 2 diabetes, high blood pressure, high levels of “bad” cholesterol and other diseases and conditions associated with obesity. What is causing this situation? Today children spend more time in front of the computer and the television and consume empty calories in the form of nutrient-deficient processed foods and sugary drinks containing high fructose corn syrup.

High Fructose Corn Syrup

Consumption of high fructose corn syrup (HFCS) has increased 1000 percent between 1970 and 2000 according to the US Department of Agriculture. On average, most children consume between 132 to 316 HFCS calories each day, which can be directly correlated to the rise in the obesity.

Where do we get all this fructose? It is the primary sugar in found fruit and honey. However, in the 1960s due to the excessive supply of corn, scientists developed a liquid sweetener made from cornstarch called high-fructose corn syrup. Today HFCS supplies almost 20 percent of all calories in the average U.S. diet. About two-thirds of the HFCS created is used in soft drinks. Soft drink consumption increased by 60 percent among adults and more than doubled in kids from 1977 to 1997. HFCS can also be found in everything from candies and baked goods to pasta sauces and salad dressings. It’s also the main ingredient in most ketchup, a favorite condiment among children and adults. HFCS is widely used because it’s cheap and sweeter than sucrose (table sugar). In comparative studies of sweetness, sucrose has a rating of 100, while fructose has a sweetness rating of 173.

The Bitter Truth about High Fructose Corn Syrup

The body digests, absorbs and metabolizes fructose differently than glucose. Fructose is broken down mainly in the liver where high levels can adversely affect the breakdown of fats in the blood, increasing harmful LDL (bad) cholesterol levels and raising the risk for heart disease.

In addition, unlike glucose, fructose does not stimulate insulin secretion or enhance leptin production. Insulin and leptin work together to send signals to the brain helping to regulate food intake and body weight. Without these signals, the brain doesn’t communicate fullness which may result in overconsumption of calories, according to the American Society for Clinical Nutrition 2004.

Numerous studies link sugary drinks containing HFCS with weight gain or obesity. One study in particular—conducted by Ludwig of 548 Massachusetts schoolchildren—suggested that for each additional HFCS-sweetened drink consumed per day, the odds of obesity increased 60 percent.

HFCS beverages may also affect the intake of more nutritious beverage choices, including milk, water and diluted pure fruit juice. Soft drinks and other sweetened beverages are now the leading source of calories in a teen's diet and these nutrient-void beverages are increasingly taking the place of milk. Teenagers are drinking twice as many sodas as milk. One study shows that milk consumption among teens has steadily declined during the last 30 years, while soda consumption has increased by 300 percent. Some researchers have shown that avoiding milk during childhood may increase the risk of being overweight during adolescence.

Fructose in fruit:

Should you worry about the fructose in fruit? Definitely not! Over half of all Americans already fall short of the recommended nine servings of fruit and vegetables required per day for good health. Besides, fruit contains more than a small amount of fructose; it also provides valuable vitamins, antioxidants, minerals and fiber. You would have to consume several serving of fruit at one sitting to equally the amount of fructose in one can of soda.

Be Wary: High Fructose Corn Syrup Can Be Labeled Natural

“Upon careful review of the current manufacturing process for High Fructose Corn Syrup, the FDA found that HFCS can be labeled natural,” stated Audrae Erickson, president, Corn Refiners Association. “HFCS contains no artificial or synthetic ingredients or color additives and meets FDA’s requirements for the use of the term natural. HFCS, like table sugar and honey, is natural. It is made from corn, a natural grain product.”

A copy of the letter clarifying FDA’s views on the use of the term natural for products containing HFCS can be found at
www.corn.org/FDAdecision7-7-08.pdf.

Specifically, the FDA stated “we would not object to the use of the term ‘natural’ on a product containing the HFCS produced by the manufacturing process commonly employed in the corn refining industry.”

If you’re trying to avoid HFCS read the nutritional panel carefully. Ignore marketing labels that state “all-natural.”

Final thoughts

Even though the verdict over HFCS’s role in the rise of obesity is still unresolved, the fact remains that if you avoid foods and drinks that contain HFCS, you’ll almost inevitably improve your diet. Avoiding HFCS is easy if you choose non-processed foods, eliminate sodas made with HFCS, drink more low-fat milk, choose 100 percent fruit juice, enjoy more water and read the labels.

S-t-r-e-t-c-h-i-n-g Your Food Dollars

Are you tried of throwing out wilted, rotten produce every week? How would you like to save $600 a year on your grocery bill? Surveys indicate that Americans throw out 25 percent of the produce purchased because it has gone bad, tossing out approximately 470 pounds of food at an annual cost of $600 per year per family.

How to save money by mitigating ethylene gas

Some fruits emit ethylene, an odorless, colorless gas that speeds ripening and can lead to the premature decay of nearby ethylene-sensitive vegetables. Put spinach or kale in the same bin as peaches or apples, and the greens will turn yellow and limp in just a couple of days.

If you notice that your produce always seems to rot just a few days after you buy it, you might be storing incompatible fruits and veggies together. Those that give off high levels of ethylene gas—a ripening agent—will speed the decay of ethylene-sensitive foods. Keep the two separate.

Cold-sensitive fruits (including avocados and tomatoes) should be stored at room temperature until ripe. Once they’re fully ripe, you can refrigerate them to help them last, but for best flavor, return them to room temp.

REFRIGERATE THESE GAS RELEASERS: Apples, Apricots, Cantaloupe, Figs, Honeydew

DON’T REFRIGERATE THESE GAS RELEASERS: Avocados, Bananas (unripe), Nectarines, Peaches, Pears, Plums, Tomatoes

KEEP THESE AWAY FROM ALL GAS RELEASERS: Bananas (ripe), Broccoli, Brussels sprouts, Cabbage, Carrots, Cauliflower, Cucumbers, Eggplant, Lettuce and other leafy greens, Parsley, Peas, Peppers, Squash, Sweet potatoes, Watermelon

Never refrigerate potatoes, onions, winter squash or garlic. Keep them in a cool, dark, dry cabinet, and they can last up to a month or more. But separate them so their flavors and smells don’t migrate.

You Renewed – 6 simple weight loss tips

1. Rise and chow
If you think skipping breakfast will help you shed a few pounds, think again. Not eating a morning meal can actually trick the body into thinking it is starving, which makes it hold on to fat or cause you to eat more during the day. To keep your metabolism revved and blood sugar levels steady, eat breakfast within 45 minutes of rising. The healthiest choices contain a balance of fat, protein, and carbs, such as oatmeal with a handful of nuts or a veggie omelet.

2. Combine carbs
If a carbohydrate wasn’t grown, picked, or harvested, don’t eat it. That means shunning refined breads, pastas, cakes, and pastries, and choosing good carbs like brown rice, sweet potatoes, or an apple. And while you’re at it, try to never eat a carbohydrate by itself. Simply adding a bit of good fat, such as olive oil or lean protein will slow digestion, steady blood sugar, and keep the body from storing fat.

3. Drink up
Even if all you did was start drinking more water you would likely lose weight. That’s because the body needs to be fully hydrated in order to maintain a healthy metabolism. Try drinking about 1/2-ounce (15 ml) of water per pound of body weight every day, and see the difference.

4. Eat more
If eating more often in order to lose weight sounds too good to be true, listen up. Your body needs calories in order to burn fat. So, to turn your body into a fat-burning machine, eat small meals throughout the day. Ideally each mini-meal should consist of lean protein, good fats, and complex carbohydrates. For example, 4 ounces (113 grams) of chicken, 1 cup (150 grams) of brown rice, and a green salad.

5. Get pumped
You’ve heard that muscle weighs more than fat, but did you know that muscle burns more calories? That’s right, building lean muscle through weight training causes the body to burn more calories throughout the day. When combined with regular aerobic exercise, weight training can help you lose more weight.

6. Cheat a little
You know what they say about all work and no play—well, that goes for weight loss too. Giving up all the foods you love can backfire and sabotage your efforts. Be sure to allow yourself a day each week when you indulge in conservative amounts of your favorite foods. Remember, a serving should be about the size of an average apple.

Top Five Additives to Avoid

These days one needs a PhD in order to decode an ingredient list on some foods. There are more than 3,000 substances approved by the Food and Drug Administration (FDA) for the purpose of preservation, coloring, texture, increasing flavor and more. While some additives pose no proven health threat, there are approved additives that are poorly tested and possible dangerous to your health.


Artificial colorings. Whether it’s Blue 1, Red 40, Yellow 5, or Citrus Red 2, food colorings are used to give color to foods with little nutritional value such as candies and sodas. Food colorings have been linked to the increase risk of cancers, tumors, allergic reactions and a possible contributing factor to hyperactivity in some children. Eating wholesome nutritious foods is one easy way to avoid these colorings.

Artificial Sweeteners. Aspartame (NutraSweet), Acesulfame K (Sunett), Saccharin (Sweet N Low), and Sucralose (Splenda ) may pose health risk. Some animal studies have shown long term consumption of artificial sweeteners can cause increased cancer risk. Sucralose (Splenda) claims to be a no calorie sweetener but actually it is not calorie-free. One cup of Splenda contains 96 calories and 32 grams of carbohydrates, which is substantial for people with diabetes.

A recent study by Purdue University found that rats given yogurt sweetened with saccharin (an artificial sweetener) consumed more calories and gained more weight than rats fed yogurt sweetened with glucose (a natural variety of sugar). This led researchers to believe that foods with artificial sweeteners, such as saccharin and aspartame lead to greater weight gain than the same foods sweetened with high-calorie sugar.

Although we consume about 65 pounds of sucrose (table sugar) per year, consuming moderate amounts of sugar may be better for our health than consuming artificial sweeteners.

Butylated Hydroxyanisole (BHA), butylated hydroxytoluene (BHT) and Propyl Gallate. Used to help prevent fats and oils from spoiling, animal studies suggest that it might cause cancer. If a brand you commonly buy uses these additives, look for a different variety, as not all manufacturers use these preservatives.

Monosodium glutamate (MSG). Used as a flavor enhancer in many packaged foods, including soups, salad dressings, sausages, hot dogs, canned tuna, potato chips and many more, MSG can cause allergic reactions including headache, nausea, weakness and possible sudden cardiac death, according to Dr. Russell Blaylock, an author and neurosurgeon.

Food manufacturers may try to hide MSG based ingredients by using chemical names you may not recognize. You need to look for all of the following terms, as they all contain MSG:
Autolyzed yeast
Calcium caseinate
Gelatin
Glutamate
Glutamic acid
Hydrolyzed protein
Monopotassium glutamate
Monosodium glutamate
Sodium caseinate
Textured protein
Yeast extract
Yeast food
Yeast Nutrient

Sodium Nitrate, Sodium Nitrite. Prevents botulism in meats. Imparts the red color in cured meat (without nitrite, hot dogs and bacon would look gray) and adds a characteristic flavor. Linked to cancer in lab animal; adding nitrite to food can lead to the formation of small amounts of potent cancer-causing chemicals (nitrosamines), particularly in fried bacon. Several studies have linked consumption of cured meat and nitrite by children, pregnant women, and adults with various types of cancer. Look for labels that say “Nitrate-Free.”

Advice: Avoid processed foods by choosing fresh, nutrient-packed, whole foods. Not only are they additive free but they are generally low in fat, sugar and sodium.

Quick Energy Guide for Long Bike Rides

If you’re planning on a bike ride that will last two or more hours, you need to keep your muscles fueled so you don’t “bonk” on the ride. Just the other day I did a 50 mile ride with some of my old friends and I was surprised by how little some of them ate. After the ride we headed over to a pizza joint for some re-fueling, and a couple of comments I overheard were something like, “Yea, near the end of the ride I was running out of energy.”

Here are a couple of tips for your next bike ride:

Fill your tank before starting out: Glycogen is the fuel needed by the muscles. Be sure to consume a carbohydrate meal, about 200 – 300 calories, one to two hours before your ride.

• Sugars: Simple carbohydrates – fruits, gels.


• Starches: Complex carbohydrates - corn, rice, pasta, potatoes, cereals, give a longer lasting energy but do not go to the muscles as fast.
  

(Remember that proteins, fats and foods that contain high amounts of fiber take more time to digest and require more oxygen to be converted into usable energy.)

Keeping fuel in your tank: 30 minutes into your bike ride, sustain your energy levels by consuming 30 to 60 grams of carbohydrates per hour by using a fluid replacement drink or consuming gels, bars, fruit or fig bars. In addition to your sports drink, consume one to two bottles of water per hour, so you can sweat enough to keep cool.

Refilling your tank: Replenishing glycogen storages as quickly as possible after your ride. Experts have suggested a carbohydrate to protein ratio of 4:1, consisting of 200 – 300 calories for optimal fuel replacement.

You Renewed; Eat Better, Move More, Think Smart: Week 1

Did you know that your eating choices directly impact your overall health and wellbeing? By following these helpful tips, you can enjoy more energy.

Hopefully you have already picked up your copy of You Renewed at your local Henry's store.

In You Renewed, The tips for the first week include:

• Adding an extra serving of both fruits and veggies


• Taking 5 minutes each morning to stretch


• Writing down your goals
  
  

In addition to the three tips, here are a few more suggestions:

Quick Guide to Healthy Eating


Break for Breakfast:
People who “break the fast” are more alert and have more energy throughout the day. Studies show that people, who consume breakfast, maintain a healthier body weight than those who skip breakfast. Quick and easy breakfast choices can be: whole-grain cereals, scrambled eggs in a tortilla, small pancakes made from whole-wheat flour, or low-fat cheese melted on a whole-grain bagel. Also, start the day off right by adding fresh fruit and melons to your breakfast.

Time for Lunch:
Eating lunch will help keep your energy levels up by fueling your body’s needs. Since lunch is usually eaten away from home, for some people, why not save some money and brown-bag your lunch. Create your sandwich by using whole-grain breads, low-fat meats and cheeses, use avocado as a spread instead of mayonnaise. And add some chopped veggies and fresh fruit to your lunch.

Is it Snack Time:
Mid-morning or mid-afternoon, whichever time works best for you. A snack should be between 100 to 300 calories. Some health snack chooses are: yogurt, whole-wheat crackers topped with almond butter or hummus, fresh veggies or fruit, or low-fat string cheese.

Time for Supper:
Find the time to sit down and enjoy your dinner by making your meals enticing and flavorful. You don’t have to be a chef to create appeal, just include a variety of color, textures, and shapes of foods with your dinner meal. Try to incorporate more legumes and beans into your diet and choose low-fat protein sources such as fish or lean cuts of meat and poultry.

Product Recommendation by Nutritionist Janet Little

Just look at any sports magazine and you’ll find myriad products for increasing your energy levels and improving your running ability. Sadly most of these products are simply full of sugar and caffeine that can actually derail your running program.

Want to have a great run?
Driven™ - I never leave home without it!

Driven is unlike any other product on the market; it’s definitely my favorite for running and bicycling. Driven is designed to give you both increased energy and increased mental focus during your run. The ingredients in Driven allow you to train harder and for longer periods.

I take Driven 30 minutes before my run and I really noticed the difference. My runs are stronger and faster, plus I get into the ‘zone’ a lot quicker and I stay there a lot longer.
Also, I recover quicker from my runs because of the lactic acid buffers in the product.

Should beginners take Driven?
No.

1. Taking effect: It takes about 40 minutes into your run to notice the effects of driven, and if you're just beginning your running program, wait until you’ve worked your way up to 60 - 90 minute runs before taking it.
2. Into the zone: Driven is a great product to get you into the zone quicker and it helps you stay in the zone longer. However, it takes about two months of running time before your body is properly trained and you’re running with ease. This is when you can start using Driven to help increase your aerobic energy and help get you into the zone.
3. Too much too fast: Yes, Driven will help increase speed and strength for beginners but do you really need to increase that fast? I find the number 1 mistake that beginners make is increasing their run distance too soon and then failing victim to injuries. Just give yourself time and slowly build your base. Try the product after two months of proper training,.
   
   

Are there any side effects with Driven?
If you’re sensitive to caffeine you may want to avoid taking it since it contains 150 mgs caffeine. The caffeine is utilized for increase energy and sustaining longer periods of mental sharpness.


If you’re a runner, I encourage you to try Driven – you’ll love it.

You Renewed; Eat Better, Move More, Think Smart

You Renewed:

Hopefully you were able to pick up a copy of “You Renewed” at your local Henry’s store. If not, you can still follow the plan on my blog.

This week I wanted to start out with the basics of proper eating. Below is a general guideline of a healthy diet consisting of 1600 calories. Now some of you my think that 1600 calories is a lot but generally that’s how many calories you need to consume to keep your metabolic motor burning properly. I feel that going on a 1200 calorie diet is way to low for most people. Especially since I believe that you should be physically active each day. Just remember: You need to feed the machine, and that machine is your metabolism.

Good Nutrition:

Focus on a well-balanced, nutrient- dense diet plan:

• Carbohydrates are needed to fuel the muscles.
• Proteins help to rebuild muscles and tissues.
• Fats are use as a long energy source for fuel.

The value of good nutrition is essential for maximizing your fitness results. You need to properly fuel your body if you want to reach your goals.

Eating more often:

Keep your motor burning by constant fueling:
A 12 hour fast can decrease your metabolic rate by 40 percent.
When you skip meals, your body goes into starvation mode rather than burning mode.

Consume at least 3 to 5 meals per day:

Large meals should contain approximately 500 - 600 calories
Small meals should contain approximately 200 - 300 calories
Snacks should contain approximately 100 - 200 calories

Example of a daily diet:

Oatmeal with fresh fruit, 1 egg plus 1 egg white = 300 calories

Snack: Apple and Orange = 200 calories

Grilled boneless skinless chicken breast on 2 corn tortillas and veggies = 400 calories

Snack protein drink mixed with almond milk, 1 cup of strawberries, 1 tbsp flaxseed = 200 calories

Broiled salmon, 1 cup veggies, medium salad using flax oil as dressing = 500 calories

Total 1600 calories


• A daily diet journal can help keep you on track, and help you spot any errors with your plan. By tracking your diet you can adjust your diet plan as needed, and incorporate new foods into your diet. If you find that you’re cheating on your diet each day, review your food selections: are they satisfying your taste buds? Are you eating enough food each day?

• To help avoid the yo-yo dieting, you need to give your body time to adjust to your new weight. The longer you give your body time to adjust to your new weight, the longer you’ll keep the weight off.


Start using these tips today and stick with it. Consistency is the key to a healthy weight.

Keeping GUYS healthy

The Healthy Man

Guys listen up: diet and nutrition have a direct impact on your energy levels, your moods, your prostate health, and your sexual function. Yet some studies show that most men lead less healthy lifestyles when compared to most women. In fact, these same studies show that men typically smoke and drink more than women, and they also avoid going to the doctor more often than women.

That said, there are certain health conditions that men should pay close attention to, which means listening to your body and your doctor.

Prostate Cancer:

• The most common type of cancer found in American men, other than skin cancer.
  Second only to lung cancer in annual cancer deaths of U.S. men.
• Likely to strike 50 percent more African American men in comparison with other racial or ethnic groups.
• The good news is that prostate cancer is often slow growing and if detected early, is nearly 100 percent treatable.

Body Weight:

• Excessive body fat alters the productions patterns of certain hormones, especially the sex hormones estrogen and testosterone.
• Overweight men often have low levels of testosterone, the hormone the affects your sex drive.
• Excessive weight increases the risk for diseases and health conditions such as diabetes, high blood pressure, heart disease, and stroke.

Natural Therapies:

• Add flaxseed, walnuts and pumpkin seeds to your diet. They are rich in omega-3 essential fatty acids.
• Consume at least four to five servings of fruits and vegetables – particularly crucifier vegetables such as broccoli, Brussels sprouts, cauliflower, and cabbage.
• Increase your fiber intake by adding more beans, legumes and lentils to your diet.
• Include nutritional supplements such as Zyflamend™ and Prostrate 5LX™ to your daily diet. Recent studies suggest these supplements promote healthy prostate function.
  
  Herbs, supplements, balanced diet, and reducing stress will give you improved energy, brain function, and also improve your cardiovascular, sexual function, and nervous system health.
  
  Enjoy
  Janet Little CN

Beer and Running

As some of you runners know, there’s nothing better than a nice cold beer after a long hot run. Even I enjoy a cold one (or two) after a race. But the questions I always get asked “Is this beer doing more harm than good for my recover?”

The effects of alcohol can vary depending on the amount of food in your stomach, your hydration levels, the weather, your body weight, and your tolerance level. Consuming two beers after a hot weather race, may affect you like a six-pack.

Alcohol before a race:

Alcohol acts as a diuretic. So starting the race partially dehydrated from a few beers the night before is madness. Even mild dehydration by one to two percent can impair our cardiovascular function and our mental ability. For each one-percent loss in bodyweight due to dehydration typically leads to a two to three percent reduction in running performance.

Participating in a summer race after a few beers the night before means you’re starting off dehydrated when the gun goes off, and your performance will get worse from there as you sweat out additional fluids.

If you do indulge in a drink the night before the race, avoid mix drinks and stick to low-calorie beers. Be sure to drink water or a sports drink between each beer.

Alcohol after the race:

You may feel like a beer after an arduous race, but instead you need to replace fluids and replenish carbohydrates by drinking water or a sports drink. You also should consume about 30 – 60 grams of carbohydrates and 10 grams of protein immediately after a race to help speed recovery. If you want to recover as quickly as possible from the race, you should not drink any alcohol. However, if your life’s balance includes social drinking, you can afford to indulge in a couple of beers or glasses of wine after you have resupplied your body’s needs.

Sweet Nothings: How Artificial Sweeteners Can Pack On The Pounds

We read it in newspapers, see it on the nightly news, even Hollywood is responding to it in various spin-offs of the NBC hit reality show “The Biggest Loser:” Obesity rates in both adults and children are reaching epidemic proportions. While the incidence of obesity and overweight Americans have spiked over the years, so has the trend of consuming ‘sugar-free’ foods. The number of Americans consuming sugar-free products increased from less than 70 million in 1987 to more than 160 million in 2000. Surprisingly, however, switching from sugar to an artificial, no-calorie sweetener may be thwarting your attempts to cut calories and actually cause your metabolism to slow down. And a slow metabolism can be a major factor in weight gain.

Do artificial sweeteners really cause weight gain?
A recent study by Purdue University found that rats given yogurt sweetened with saccharin (an artificial sweetener) consumed more calories and gained more weight than rats fed yogurt sweetened with glucose (a natural variety of sugar). This led researchers to believe that foods with artificial sweeteners, such as saccharin and aspartame. lead to greater weight gain than the same foods sweetened with high-calorie sugar.

How It Works
Artificial sweeteners may weaken the body’s ability to identify the delivery of calories into the stomach. When you consume glucose, found in foods and drinks, such as regular soda pop, your taste buds send a message to the brain that says sugar is on its way down to the stomach. Your brain then prepares your stomach to take in the sugar, while your metabolism prepares the body for the incoming calories. When the sugar is replaced by a no-calorie, artificial sweetener and the calories never reach the stomach, the body is left in a state of confusion. Over time, your body loses the ability to gauge caloric intake, which leads to a tendency to consume more food than needed and thereby gain more weight.

Of course, this doesn’t mean that you should always drink regular soda either, since the high-fructose corn syrup also packs a high-caloric punch. There are other healthier, more natural alternatives that are low in calories and just as sweet.

Artificial sweeteners to avoid:
Aspartame (NutraSweet/Equal)
Saccharin (Sweet’N Low)
Artificial sweeteners to use with caution:
Sucralose (Splenda ) –- chlorinated
Sucralose is 600 times sweeter than sugar on average and has no calories
Acesulfame K (Sweet One or Sunnette)


Switching to natural sweeteners:
Replacing artificially-processed sugars with natural sweeteners is the best solution, so consider adding one or more of the below to your diet:

Stevia -- extracted from a plant grown in South America

Does not raise blood sugar levels
Non-caloric
10 to 15 times sweeter than sugar
In cooking: 1 packet Stevia = one packet sugar, or 1/4 tsp. liquid Stevia = 2 tsp. sugar

Agave nectar -- juice is extracted from the core of the agave plant

Has minimal effects on blood sugar and insulin release
Contains calories
In cooking: 1/3 cup of agave syrup = 1 cup of sugar

Honey -- produced by honeybees
Contains a number of nutrients which include sugars, such as fructose, glucose, sucrose, maltose, lactose and other disaccharides and trisaccharides
Raises blood sugar levels
Honey may contain minute quantities of clostridium botulinum spores and should not be fed to children under one year of age
Raw: may contain bits of wax, insect parts and other small detritus
Filtered: This is raw honey that has been warmed to make it easier to filter out small particles and impurities. Other than being somewhat cleaner than raw honey, it is essentially the same. Most of the trace amounts of nutrients remain intact.

Sucanat -- organically grown, freshly-squeezed sugar cane juice, evaporated by a special Swiss process
In its natural state, it is highly nutritious, since the molasses has not been removed
Raises blood sugar levels
Use in place of brown sugar for an extraordinary flavor

Cane Sugar – produced from the sugar cane plant
Cane sugar does not go through the same refinery process as sugar, so it maintains it retains more of the nutritents.

Natural sweetener to avoid:
All natural sweeteners are not created equal and all though they are technically considered “natural”, they should be avoided.

High fructose corn syrup
The intake of soft drinks containing high-fructose corn syrup or sucrose has risen in parallel with the epidemic of obesity

“In 2000, the intake of added sugars for the average American was two and a half times that recommended by the Dietary Guidelines, and nearly half of the added sugars came from high fructose corn syrup,” according to the American Dietetic Association. These excess calories lead to obesity.

Table sugar (Sucrose) -- white table sugar is empty of all vitamins, minerals, fiber, amino acids and trace elements during the refining process


While all of us are in the need of something sweet once in awhile, the best suggestion is reaching for Mother Nature’s sweet bounty in the form of an apple, orange, peach, watermelon or any of the other tasty colorful fruit selections available.

Enjoy!

Putting a Lid on Canned Energy Drinks

Day-to-day routines can be so hectic and exhausting, that you're too tired even to think about what comes after a hard day's work. Often times, the temptation is to pop open a can of energy and hope it helps you get more done throughout the day. However—as popular as they’ve become—carbonated, energy and sports drinks are notoriously full of sugar and caffeine, two unhealthy things that your body doesn’t need. Your body may crave them if it is used to consuming them, but they do more harm than good to your overall wellbeing.

One survey shows that Americans are gulping down approximately 50 gallons of soft drinks per year, and on average, nearly 20 percent of calories that a person obtains are from beverages. That’s roughly two 12-ounce cans of Coca-Cola per day. So how bad can a couple cans of pick-me-up be?


Calories in Liquid Form
Studies suggest that our brain doesn’t register calories in liquid form as they would with solid food. For example, a 400-calorie glass of orange juice doesn’t register an “I’m full” response from your brain like a 400-calorie hamburger would. In other words, liquids do not satisfy our appetite the same way that solids foods do, and we are left feeling just as hungry as when we first started drinking. Moreover, since most energy and sports drinks are loaded with sugar and lack fiber, your brain has an even harder time registering a sense of satiation.


Children Are What They Drink

According to David Ludwig, M.D., a Harvard researcher, the odds of a child becoming obese increase by 60 percent with each additional serving of sugar-sweetened drinks they have per day. Yet, children have started drinking soda at a remarkably young age, and typically, consumption increases through young adulthood. According to the U.S. Department of Agriculture, 56 percent of 8-year olds consume soft drinks daily, and a third of teenage boys drink at least three cans of soda per day. On average, adolescents get 11 percent of their daily calories or 15 teaspoons of sugar from soft drinks. Soft drink consumption in males and female teens is two to three times the consumption of milk, which is a much healthier alternative. Unfortunately, while milk consumption continues to decline, carbonated, energy and sports drinks continue to climb.

Portion Distortion

One reason for the increasing consumption of sugar-sweetened drinks is that the beverage industry has steadily increased its container sizes. In the 1950s, a six-ounce bottle was the standard serving. In the 1980s, bottle size increased to 12-ounces, and now those bottles are being replaced by 20-ounce ones. Most of the drinks purchased today contain two more servings per container, yet most people gulp it down in one sitting.





Tips to Drink By

Save yourself some calories by drinking more spring, filtered or sparkling water. For a twist, add limes, lemons or flavored Stevia to your water. (Stevia is a natural, calorie-free sweetener). Water is a natural energy booster.

Look for 100 percent fruit juice rather than flavored drinks that have added sugars. But, be careful of serving sizes. Limit consumption to one or two four-ounce drinks per day.

Ease yourself down from whole milk to low-fat or fat-free milk.

Be sure to carefully read labels. Most of the advertising on the front of the package is designed to attract your attention. Check the nutritional fact panel for serving size and ingredients. Most drinks contain two servings or more per bottle and are loaded with refined sugar and artificial flavorings.

Do NOT make assumptions! Bottled tea and coffee drinks are also a hot new trend. While regular tea contains no calories, most bottled teas are loaded with sweeteners and calories. All those popular coffee drinks also hold a bombshell of excessive calories.

Do NOT let the smoothies fool you! Touted as a healthy drink, fruit smoothies pack a powerful calorie punch. Some smoothie drinks can reach levels of 500 calories or more with six to 10 teaspoons of sugar per drink.

Cocktails and calories can add up quickly if you’re not paying attention. One fruity cocktail can load you up with 500 calories or more. Also, alcohol dehydrates your system causing you to drink more, and if that wasn’t bad enough, we tend to consume more calories when drinking alcohol during a meal.

If the temptation to pick up that energy or soft drink is still strong, there is a new emerging category called “function” drinks that have begun to hit the market. Function drinks are touted to have special capabilities, such as cleansing or calming the body. Most of these drinks are nothing more than glorified sugar drinks. However, there is one company that delivers enough active ingredients in the beverage to make a difference--Function Drinks™. Function Drinks are physician-developed and 100 percent natural. (Please note that some of the drinks are not designed for children because they may contain caffeine.).
So take a look at your fridge. And start the process of eliminating those unhealthy drinks and stocking some healthy ones. Your body will thank you.

By Janet Little CN

Training for my frist Triathlon

First, forgive me for not starting out on this blog segment which an explanation as to why I’ve decided to begin blogging in the first place.

Working for a large natural food store, Henry’s Farmers Market, I come in contact with literal hundreds of people, discussing and answering questions about nutrition and supplements. So I thought that maybe I can help even more people by posting some of my experiences.

Why a TRI:
I’ve ran numerous 10k’s, half-marathons, and some full marathons but about four years ago I’ve wanted to give a triathlon a try. I looked at the Tri magazines, bought some tri books, looked on-line for information, went to a tri club meeting and thought, wow – this looks great.

Little background:
About four years ago, for my birthday, my husband bought me a road bike so I could train for a triathlon. I rode the bike about five times and then it sat in the garage, dust- laden and all. You see, I realized while riding my bike, the few times I did ride it, that I didn’t know how to change the tire, I couldn’t get the gears down properly, and the pedal clips were incorrectly place so I could hardly get out of them in time before falling over. Hence, that’s why the bike sat in the garage - I was afraid of it.

And swimming? I took a few classes at the YMCA to improve my stroke but once I started thinking of swimming any long distance, drowning and gasping for air was all I could imagine.

January 2008:
As with the beginning of every year, I too made my New Years Resolutions. But it wasn’t to try a TRI. Not until a couple of weeks into January I received a flyer from the Leukemia & Lymphoma Society inviting me to join Team In Training. And wouldn’t you know it, one of the events was an Olympia Distant Triathlon – Sign me up baby!!!

A word on training for a cause:
If you ever wanted to test your physical limits, train yourself as hard as you can, then I suggest: Do it for a cause. Personally, I’ve always been thankful for the blessings that I’m physically able to move, walk, run, swim and so forth, and to be able to do what I enjoy doing and help someone less able, well it make me feel all warm and gushy inside that I can help someone.

Also, let me tell you, there are times when the last thing I want to do is to go to practice. I literal drag myself there. But once I start, and I’m with my team members – it really feels good.

Final word:
If ever you’ve wanted to challenge yourself, get in shape, or have the opportunity to meet a great bunch of people, then let me suggest: find a cause that’s important to you and join up. They have “Race for the Cure,” “The 3 Day Walk,” you name it, it’s out there.
So I hope you will follow me through my training and consider giving it a TRI yoursel

Ask The Nutritionist:

Have a question? Please post your question here.

Also, if you'd like to add your comments to the question or answer, please feel free to do so

Cheers,
Janet Little CN

As Seen On TV

If you'd like to view my TV segment on Spring Green Cleaning, go to:

http://video.nbcsandiego.com/player/?id=235785

Spring GREEN Cleaning

Going Green Cleaning
By Janet Little

Choosing household products that do not contain hormone-disrupting chemicals may benefit your health and the health of your family. While a good scrubbing for your home is important, we all know that cleaning is an often tedious chore. Did you know cleaning your home can be dangerous to your health as well? Cleaning often involves the use of potentially harmful products, which can be toxic, corrosive, irritating and flammable. Every time you use a cleaning product, you are absorbing its contents into your skin and breathing it into your lungs. Your kids and pets can be negatively affected by cleaning products as well. Any product carrying the words CAUTION, WARNING, DANGER or POISON is harmful to living things and should be avoided.

What’s in your Cleansers?

Phosphates:
Found in dishwasher tablets, when they reach waterways they cause algae to bloom resulting in less available oxygen and less sunlight reaching the aquatic organism, so they died.

Health Effects related to Phthalates: Organ system toxicity (non-reproductive), Endocrine system, Reproduction and fertility, Birth or developmental effects, Persistent and bioaccumulative, Brain and nervous system, Immune system (including sensitization and allergies)


Chlorine:
Chlorine is a poisonous, greenish-yellow gas described as having a choking odor. It is a very corrosive, hazardous chemical. Used in bleaches, creates toxins in waterway. Also creates organochlorines, compounds that pose an adverse human health risk and some are carcinogens. Never mix with other products such as ammonia, as this can create highly toxic fumes.

Health Effects related to Chlorine: Exposure to chlorine gas includes chest pain, vomiting, coughing, difficulty breathing, or excess fluid in their lungs. Exposure to 430 ppm in air for 30 minutes will cause death. People with previous lung disease, smokers, and those with breathing problems are more sensitive to chlorine.

Floor polish/glass cleaners:
Ammonia and nitrobenzene, can cause respiratory problems, skin and eye irritant. Never mix ammonia and bleach! The combination of ammonia and bleach produces dangerous chlorine gas, which in small doses can cause irritation to the eyes, skin and respiratory tract. In large doses, it can kill.


Washing liquids:
Ethoxylated alcohols such as sodium laureth sulphate, which helps to create the foam, possible carcinogenic.

Triclosan:
Antimicrobial agent found "antibacterial" household liquid hand soap, detergents, and other sanitizing products and other cleansing products.
The popularity of antibacterial consumer products has led to increased consumer use of triclosan.


The American Medical Association has advanced an official recommendation against using antibacterial products in the home due to concern about antimicrobial resistance (Tan 2002). A Food and Drug Administration panel reviewed the existing research and found no evidence that households that use antibacterial products are healthier than households that use soap and water and other typical cleansing products (FDA 2005).


Henry’s offers natural, non-toxic household cleaning products that will help reduce the level of toxicity and amount of household hazardous waste around your house. Unlike conventional household products, natural cleaning products are made with biodegradable materials and without harmful chemicals. This makes them a better choice for you and your family.

In addition to non-toxic products, you'll find hypoallergenic laundry detergents and fabric softeners, dishwashing liquid and household cleaners, as well as environmentally friendly paper towels and bath tissue at Henry’s. This spring toss out the rubber gloves and do your spring cleaning without harsh chemicals. There is no better time than now to shop Henry’s for natural, earth-friendly cleaning products and start cleaning green in your home.


10 tips for making Natural Cleansers:

1. Use olive oil mixed with lemon juice to bring out furniture shine.
2. White vinegar and some baking soda will keep your toilet bowl clean.
3. Baking soda absorbs odors, so place a bowl near smelly areas, or open a window.
4. Lemon slices down the disposal will keep your sink smelling fresh.
5. Spray vinegar and warm water on glass and then wipe off with a scrunched up newspaper.
6. Need to clean stainless steal, use baking soda as a paste, and leave on for awhile to remove tough stains or oven stains.
7. Silver can be cleaned with toothpaste, while copper can be cleaned with vinegar and lemon juice.
8. Use hot soapy water to disinfect cutting boards.
9. Tea tree oil makes a great disinfectant which can be used on mold and mildew.
10. A drop of lemon essential oil for final rinsing water makes a great disinfectant when cleaning out the fridge, freezer or kitchen surfaces.

More tips for Green Cleaning:

o Use alcohol as a sanitizer in place of "antibacterial" products.
o Pine oil or citrus-based solvents make great renewable resources, and they will not damage your lungs or cause cancer.
o There’s finally a great use for full-fat mayonnaise, it’s a wonderful furniture cleaner.
o Buy biodegradable sponges than can break down or be composted when their useful life is through.
o Indoor air is up to 90 percent more populated than outdoor air. Open your windows whenever possible.
o House plants are natural air fresheners!

trainning for my first triathlon

February 4, 2008

Swimming practice, I probably should call it drowning practice instead. Of course I can swim but swimming proficient, well that’s another story. Knowing that the beginners section was were I belonged, our crowd consisted of five beginners. Everyone else on the team confidently headed over to the advance group and immediatley started swimming laps.

Oh did I mention that the pool is outside and near the ocean? Oh yea, swim practice at night, 7:30 pm, with the nice tempered California air of 50˚. They call the pool heated. I call it heated enough so you don’t catch hypothermia.

Coach Sam starts out teaching us the basic, following the Total Emersion theory of swimming. For the first two weeks, Mondays and Wednesdays, all we do is float on our back and our sides endlessly in the pool. And did I mention drink and breathe in gallons of pool water while trying to float. By the third week we finally started practicing a swim stroke. Funny, you’d think after practicing for two weeks I’d take a nice graceful efficient swim stroke – nope!

Because Total Emersion starts you at the basics, and what you thought you knew how to swim was wrong, now you’re all confused. But Coach Sam assure us that once we’re done with the basic, our little beginners group will probably swim more efficient than some of the swimmers in our advance group. Hum, I look over across the pool lanes at the advance group and they look pretty darn efficient swimmers to me. But of course I’m just a beginner so what do I know.

Swimming tips I’ve learned:
1) My body as a long boat and the longer boat I make the easier my body goes through the water.
2) The power is in the trunk park of my body not my legs. Use the rotation of the trunk to power through the stroke.
3) My hands and forearms are the paddle of my boat.

If you would like more information on the swimming technique of Total Immersion, visit their website at: http://www.totalimmersion.net