A calorie is not a calorie- sugar calories and fat calories are not good

Food industry’s self-serving corollaries: If a calorie is a calorie, then any food can be part of a balanced diet; and, if we are what we eat, then everyone chooses what they eat. Again, both are misleading.

Prior to 1900, Americans consumed less than 30 grams of sugar per day, or about 6% of total calories. In 1977, it was 75 grams/day, and in 1994, up to 110 grams/day. Currently, adolescents average 150 grams/day (roughly 30% of total calories) – a five-fold increase in one century, and a two-fold increase in a generation. In the past 50 years, consumption of sugar has also doubled worldwide. Worse yet, other than the ephemeral pleasure that it provides, there is not a single biochemical process that requires dietary fructose; it is a vestigial nutrient, left over from the evolutionary differentiation between plants and animals.

Consider the following diets: Atkins (all fat and no carbohydrates); traditional Japanese (all carbohydrates and little fat); and Ornish (even less fat and carbohydrates with lots of fiber). All three help to maintain, and in some cases even improve, metabolic health, because the liver has to deal with only one energy source at a time.

That is how human bodies are designed to metabolize food. Our hunter ancestors ate fat, which was transported to the liver and broken down by the lipolytic pathway to deliver fatty acids to the mitochondria (the subcellular structures that burn food to create energy). On the occasion of a big kill, any excess dietary fatty acids were packaged into low-density lipoproteins and transported out of the liver to be stored in peripheral fat tissue. As a result, our forebears’ livers stayed healthy.

Meanwhile, our gatherer ancestors ate carbohydrates (polymers of glucose), which was also transported to the liver, via the glycolytic pathway, and broken down for energy. Any excess glucose stimulated the pancreas to release insulin, which transported glucose into peripheral fat tissue, and which also caused the liver to store glucose as glycogen (liver starch). So their livers also stayed healthy.

And nature did its part by supplying all naturally occurring foodstuffs with either fat or carbohydrate as the energy source, not both. Even fatty fruits – coconut, olives, avocados – are low in carbohydrate.

Our metabolisms started to malfunction when humans began consuming fat and carbohydrates at the same meal. The liver mitochondria could not keep up with the energy onslaught, and had no choice but to employ a little-used escape valve called “de novo lipogenesis” (new fat-making) to turn excess energy substrate into liver fat.

Liver fat mucks up the workings of the liver. It is the root cause of the phenomenon known as “insulin resistance” and the primary process that drives chronic metabolic disease. In other words, neither fat nor carbohydrates are problematic – until they are combined. The food industry does precisely that, mixing more of both into the Western diet for palatability and shelf life, thereby intensifying insulin resistance and chronic metabolic disease.

But there is one exception to this formulation: sugar. Sucrose and high-fructose corn syrup are comprised of one molecule of glucose (not especially sweet) and one molecule of fructose (very sweet). While glucose is metabolized by the glycolytic pathway, fructose is metabolized by the lipolytic pathway, and is not insulin-regulated. Thus, when sugar is ingested in excess, the liver mitochondria are so overwhelmed that they have no choice but to build liver fat. Today, 33% of Americans have a fatty liver, which causes chronic metabolic disease.

It is therefore clear that a calorie is not a calorie. Fats, carbohydrates, fructose, and glucose are all metabolized differently in the body. Furthermore, you are what you do with what you eat. Combining fat and carbohydrate places high demands on the metabolic process. And adding sugar is particularly egregious.

Indeed, while food companies would have you believe that sugar can be part of a balanced diet, the bottom line is that they have created an unbalanced one. Of the 600,000 food items available in the US, 80% are laced with added sugar. People cannot be held responsible for what they put in their mouths when their choices have been co-opted.

And this brings us back to those obese toddlers. The fructose content of a soft drink is 5.3%. Of course, many parents might refuse to give soft drinks to their children, but the fructose content of soy formula is 5.1%, and 6% for juice.

Adding cholesterol-lowering foods to your diet

A study in The Journal of the American Medical Association  found that a vegetarian diet emphasizing a “portfolio” of cholesterol-lowering foods did a better job of reducing low-density lipoprotein — the so-called “bad” cholesterol — than a low-saturated-fat vegetarian diet. All participants in the study followed a heart-healthy diet rich in fruits,

vegetables, and whole grains. Those in the portfolio group were told to emphasize four specific types of cholesterol-lowering foods in their diets — soluble fiber, nuts, soy protein, and margarines enriched with plant sterols — while those in the low-saturated fat group were told to avoid these foods.

For someone eating 2,000 calories per day, a portfolio diet would aim to provide the following amounts of these cholesterol-lowering foods:

• Soluble fiber: 18 grams per day of fiber from foods such as oatmeal, oat bran, barley, peas, beans, lentils, psyllium, and vegetables such as okra and eggplant
• Nuts: one ounce, or about one handful, per day
• Soy protein: 42.8 grams per day from soy-based foods such as soy milk, tofu, and soy meat substitutes (four ounces of tofu contains 9.4 grams of soy protein; eight ounces of regular soy milk contains six grams of soy protein)
• Plant-sterol-enriched margarine: 1.8 grams per day (1 to 2 tablespoons, depending on the product)

Below is a representative diet followed by participants in the portfolio group:

Breakfast	Hot oat bran cereal, soy beverage, strawberries, sugar, psyllium, oat bran bread, plant-sterol-enriched margarine, jam
Snack	Almonds, soy beverage, fresh fruit
Lunch	Black bean soup, sandwich made from soy deli slices, oat bran bread, plant-sterol-enriched margarine, lettuce, tomato, and cucumber
Snack	Almonds, psyllium, fresh fruit
Dinner	Tofu (baked with eggplant, onions, and sweet peppers), pearled barley, vegetables (broccoli, cauliflower, etc.)
Snack	Fresh fruit, psyllium, soy beverage

The study. Researchers at the University of Toronto enrolled 351 women and men with hyperlipidemia (high levels of fats in the blood), including an LDL level that averaged 171 milligrams per deciliter, or mg/dL. (Optimal LDL is less than 100 mg/dL). None of the participants were taking cholesterol-lowering drugs. All were instructed to follow weight-maintaining, largely vegetarian diets. Some were assigned to incorporate a “portfolio” of cholesterol-lowering foods into their diet. These foods included soluble fibers such as oatmeal, barley, psyllium-enriched cereals, okra, and eggplant; nuts; soy protein (soy milk, tofu, and soy meat substitutes); and margarines enriched with plant sterols. The control group was advised to focus on eating low-fat dairy, whole grains, fruits, and vegetables and to avoid the portfolio foods.

The results. After six months, LDL levels dropped an average of 13% to 14% in the portfolio group, compared with 3% — a nonsignificant drop, meaning it could have been due to chance — in the group eating the low-saturated-fat diet. The portfolio group also had an 11% reduction in their calculated 10-year risk of having a heart attack (based on the Framingham Heart Study risk assessment tool). On the other hand, the control group had a nonsignificant 0.5% drop in calculated risk.

Limitations and implications. Results showed that a diet high in cholesterol-lowering foods can lower LDL levels even in people who are already following a heart-healthy diet. But this brief study doesn’t tell us whether this results in fewer heart attacks or other cardiovascular events down the road. Also, the study did not determine the LDL-lowering impact of the individual portfolio foods, though the combination may be important, because each lowers cholesterol in different ways. The study had a high overall dropout rate (22.6%) — a common problem in intensive dietary studies. Also, participants were mostly white with an average body mass index of 27, so it’s unknown whether the results would generalize to more diverse or more overweight or obese populations. Nonetheless, the findings offer evidence of the value of adding cholesterol-lowering foods to your diet

Mediterranean Diet Is Definitively Linked to Quality of Life

The Mediterranean diet, which is characterised by the consumption of fruit, vegetables, pulses (beans, peas, chickpeas and lentils etc.) , fish, olive oil and nuts, has been proven to be beneficial to the health in terms of a lesser chance of chronic illness and a lower mortality rate.

A new study headed by the University of Las Palmas de Gran Canaria and the University of Navarra took the next step and analysed the influence of the Mediterranean diet on the quality of life of a sample of more than 11,000 university students over a period of four years.

"The progressive aging of the population in developed countries makes it even more interesting to find out those factors that can increase quality of life and the health of the population," as explained by Patricia Henríquez Sánchez, researcher at the centre in the Canary Islands and lead author of the study.

Dietary intake data was taken at the beginning of the study and self-perceived quality of life was measured after the four year monitoring period. In order to ascertain whether the Mediterranean diet was followed, consumption of vegetables, pulses, fruit, nuts, cereals and fish was positively valued whereas consumption of meat, diary products and alcohol was negatively valued.

Published in the European Journal of Clinical Nutrition, the results reveal that those who stick more to the Mediterranean diet score higher on the quality of life questionnaire in terms of physical and mental well-being. This link is even stronger in terms of physical quality of life.

The Mediterranean Pyramid

Henríquez states that "the Mediterranean diet is an important factor associated with better quality of life and can be considered as a healthy food model." Its food pyramid combines food to be eaten daily, weekly and occasionally.

Main meals should never lack three basic elements: cereals, fruit and vegetables and dairy products. Furthermore, it must include a daily intake of 1.5 and 2 litres of water. Olive oil constitutes the main source of fat for its nutritional quality and moderate consumption of wine and other fermented beverages is recommended.

Furthermore, fish, lean meat and eggs are sources of high quality animal protein. Fish and seafood are also sources of healthy fats.

At the top of the pyramid are sugar, sweets, cakes, pastries and sweetened beverages that should be consumed occasionally and in small amounts.

Exercise and a Healthy Diet of Fruits and Vegetables Extends Life Expectancy in Women in Their 70s

Women in their seventies who exercise and eat healthy amounts of fruits and vegetables have a longer life expectancy, according to research published in the Journal of the American Geriatrics Society.

Researchers at the University of Michigan and Johns Hopkins University studied 713 women aged 70 to 79 years who took part in the Women's Health and Aging Studies. This study was designed to evaluate the causes and course of physical disability in older women living in the community.

"A number of studies have measured the positive impact of exercise and healthy eating on life expectancy, but what makes this study unique is that we looked at these two factors together," explains lead author, Dr. Emily J Nicklett, from the University of Michigan School of Social Work.

Researchers found that the women who were most physically active and had the highest fruit and vegetable consumption were eight times more likely to survive the five-year follow-up period than the women with the lowest rates.

To estimate the amount of fruits and vegetables the women ate, the researchers measured blood levels of carotenoids-beneficial plant pigments that the body turns into antioxidants, such as beta-carotene. The more fruits and vegetables consumed, the higher the levels of carotenoids in the bloodstream..

Study participants' physical activity was measured through a questionnaire that asked the amount of time the spent doing various levels of physical activity, which was then converted to the number of calories expended.

The women were then followed up to establish the links between healthy eating, exercise and survival rates.

Key research findings included:

* More than half of the 713 participants (53%) didn't do any exercise, 21% were moderately active, and the remaining 26% were in the most active group at the study's outset.

* During the five-year follow up, 11.5% of the participants died. Serum carotenoid levels were 12% higher in the women who survived and total physical activity was more than twice as high.

* Women in the most active group at baseline had a 71% lower five-year death rate than the women in the least active group.

* Women in the highest carotenoid group at baseline had a 46% lower five-year death rate than the women in the lowest carotenoid group.

* When taken together, physical activity levels and total serum carotenoids predicted better survival.

"Given the success in smoking cessation, it is likely that maintenance of a healthy diet and high levels of physical activity will become the strongest predictors of health and longevity. Programs and policies to promote longevity should include interventions to improve nutrition and physical activity in older adults," said Dr. Nicklett.

South Asians more prone to type 2 diabetes

A twitch in the genes of South Asians is making them more prone to type 2 diabetes.

An international team of researchers, led by Imperial College, London, has identified six new genetic variants associated with type 2 diabetes among South Asians.

The findings, published in Nature Genetics, will now give scientists new leads in the search for diagnostic markers and drug targets to prevent and treat this major disease.

Scientists say that people of South Asian ancestry are up to four times more likely than Europeans to develop type 2 diabetes, which is a major risk factor for heart disease and stroke.

Around 55 million South Asians are affected by type 2 diabetes worldwide, and it is projected to rise to 80 million by 2030.

This new study is the first to focus on genes underlying diabetes among South Asians (people from India, Pakistan, Sri Lanka and Bangladesh).

The researchers from around the world examined the DNA of 18,731 people with type 2 diabetes and 39,856 healthy ones. The genomes of the participants were analyzed to look for locations where variations were more common in those with diabetes.

The results identified six positions where differences of a single letter in the genetic code were associated with type 2 diabetes, suggesting that nearby genes have a role in the disease.

Dr John Chambers, the senior author of the study, from the School of Public Health at Imperial College London, said: "Type 2 diabetes is more common in South Asian populations than any other ethnic group, but the reason for this increased risk is unclear. Although lifestyle factors such as unhealthy diet, physical inactivity and obesity are important causes of diabetes in South Asians, these are only part of the explanation. Genetic factors have been widely considered to play a role in the increased risk of type 2 diabetes in Asians, but to date have not been systematically explored in this population."

He added, "Our study identifies six new genetic variants linked to type 2 diabetes in South Asians. Our findings give important new insight into the genes underlying of diabetes in this population, which in the long term might lead to new treatments to prevent diabetes."

The collaboration included leading researchers from Imperial College London, University of Oxford, University of Cambridge, the University of Birmingham, and the Peninsular Medical School in the UK, as well National University of Singapore, University of Mauritius, Baker IDI (Australia), Mohan Diabetes Centre (India), University of Kelaniya (Sri Lanka), NCGM (Japan), University of Houston (USA) and Aga Khan University (Pakistan).

Professor Jaspal S Kooner, from the National Heart and Lung Institute at Imperial College, London, the lead author for the study said: "This is the first genome-wide association study in South Asians, who comprise one-quarter of the globe's population, and who carry a high burden of the disease and its complications, including heart attack and stroke. We have shown that the genetic variants discovered here in South Asians also exist and contribute to diabetes in Europeans. Our studies in Asians and European populations highlight the importance and gain in examining the same problem in different ethnic groups."

The Anti-Cancer Shopping List

A healthy diet isn't only a tool to help you lose weight. Eating the right foods in the right combination can actually help prevent disease. This shopping list is your key to health and longevity

 

Dairy	Whole Grains
Jarlsburg cheese	oats
Gouda cheese	flaxseed
Emmenthal cheese	quinoa
soy milk
	Fish/Seafood
Produce	squid
leafy greens like arugula	salmon
brussel sprouts	mackerel
tomatoes	tuna
beets
carrots	Spices & Herbs
sweet potatoes	turmeric
squash	ginger
broccoli	cinnamon
onions, leeks, shallots	rosemary
white button mushrooms	curry
lentils	chive
bell peppers	garlic
spinach	basil
oranges
grapefruit	Nuts/seeds/oils
tangerines	pecans
lemon	walnuts
lime	almonds
apples	hazelnuts
blueberries	flaxseed/flaxseed oil
apricots	olive oil
pomegranates	canola oil
mango
Beverages	Desserts/sweeteners
green tea	dark chocolate
red wine

Supermarket Counseling Could Improve Your Shopping Choices

 

The grocery store can be a confusing place when you are trying to choose healthy foods. Though nearly all foods have a Nutrition Facts label, not everyone knows how to read or interpret the label correctly. Some food packages have health claims printed on them, and some stores provide indicators that certain foods are good for you. But it can get to be a bit confusing unless you have a degree in nutrition.

Researchers at the University of Arizona College of Medicine and Arizona State University set out to determine if providing in-store nutrition counseling could make a difference in the foods shoppers chose. A supermarket chain offered a packaged EatSmart program created by a registered dietitian chosen for the study.

 The foods people purchase are indicative of their dietary intake so education and information can have a long lasting impact on the diets and health of individuals and families.

The program includes colorful nutrition shelf tags placed under items using recommendations from the American Heart Association: "healthier option," "hearthealthy," "calcium rich, "immune booster," or "low sodium." In all, each store had about 600 shelf tags. EatSmart educational materials were also available in the stores.

Shoppers were recruited onsite. Half of the 153 participants shopped using only the store labels and had no other nutrition education. The other half of the shoppers had a 10-minute face-to-face session with a nutrition educator that focused on better understanding of two of the labels, "heart healthy" and "immune booster," before they shopped.

For the purposes of the EatSmart program, "heart healthy" foods include those that are low in total fat, saturated fat, and trans fats. All fruits and vegetables, and particularly the dark green and bright yellow, orange, and red produce, are considered "immune boosters."

After the participants completed their shopping, researchers analyzed each grocery cart to determine the fat content and the amount and color of the fruits and vegetables purchased. Those who received the face-to-face intervention purchased more servings of whole fruit and dark green and bright yellow vegetables compared to the group who received no nutrition education. There was no difference in thefat content of the carts between the two groups.

The foods people purchase are indicative of their dietary intake so education and information can have a long lasting impact on the diets and health of individuals and families. The value of face-to-face nutrition education by a registered dietitian at the point of purchase (the grocery store) may be a service grocery store merchants (or public health officials) should consider offering.

Simple strength training tips

If you’ve never lifted weights in your life — and many people haven’t — why should you start now? The answer is simple: Muscle tissue, bone density, and strength all dwindle over the years. So, too, does muscle power. These changes open the door to accidents and injuries that can compromise your ability to lead an independent, active life. Strength training is the most effective way to slow and possibly reverse much of this decline.

Having smaller, weaker muscles doesn’t just change the way people look or move. Muscle loss affects the body in many ways. Strong muscles pluck oxygen and nutrients from the blood much more efficiently than weak ones. That means any activity requires less cardiac work and puts less strain on your heart. Strong muscles are better at sopping up sugar in the blood and helping the body stay sensitive to insulin (which helps cells remove sugar from the blood). In these ways, strong muscles can help keep blood sugar levels in check, which in turn helps prevent or control type 2 diabetes and is good for the heart. Strong muscles also enhance weight control.

On the other hand, weak muscles hasten the loss of independence as everyday activities — such as walking, cleaning, shopping, and even dressing — become more difficult. They also make it harder to balance your body properly when moving or even standing still, or to catch yourself if you trip. The loss of power compounds this. Perhaps it’s not so surprising that, by age 65, one in three people reports falls. Because bones also weaken over time, one out of every 20 of these falls ends in fracture, usually of the hip, wrist, or leg. The good news is that the risk of these problems can be reduced by an exercise and fitness routine that includes strength training.

Beginner’s simple strength boosting exercises

A sturdy chair with armrests and athletic shoes with non-skid soles are all you need for these simple strength building exercises. 

Seated bridge

 

Sit slightly forward in a chair with your hands on the armrests. Your feet should be flat on the floor and slightly apart, and your upper body should be upright (don’t lean forward). Using your arms for balance only, slowly raise your buttocks off the chair until nearly standing with your knees bent. Pause. Slowly sit back down. Aim for 8–12 repetitions. Rest and repeat the set.

Triceps dip

Put a chair with armrests up against a wall. Sit in the chair and put your feet together flat on the floor. Lean forward a bit while keeping your shoulders and back straight. Bend your elbows and place your hands on the armrests of the chair, so they are in line with your torso. Pressing downward on your hands, try to lift yourself up a few inches by straightening out your arms. Raise your upper body and thighs, but keep your feet in contact with the floor. Pause. Slowly release until you’re sitting back down again. Aim for 8–12 repetitions. Rest and repeat the set.

Standing calf raise

 

Stand with your feet flat on the floor. Hold onto the back of your chair for balance. Raise yourself up on tiptoe, as high as possible. Hold briefly, then lower yourself. Aim for 8–12 repetitions. Rest and repeat the set.

Specific vitamins and minerals as you age

high levels of specific vitamins and minerals can decrease the risk of developing AMD and many other age-related illnesses.

These vitamins and minerals include:

• Zinc

• Antioxidants
• Omega-3 Fatty Acids

• Beta Carotene

• Lutein/Zeaxanthin

Zinc is an essential mineral that is naturally present in foods like:

• Oysters
• Beef
• Crab
• Lobster
• Pork
• Milk
• Chicken
• Baked beans

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Antioxidants play a vital role in preventing diseases such as cancer, Alzheimer's disease and macular degeneration.  They are found naturally in foods like:

• Berries
• Beans
• Artichokes
• Spinach
• Red cabbage
• Sweet Potatoes
• Green Tea
• Broccoli
• Red Wine

Omega-3 Fatty Acids can benefit the cardiovascular system, particularily among people with coronary artery diseases.  They are found naturally in foods like:

• Fatty Fish (salmon, tuna)
• Soybean oil
• Canola oil
• Flaxseed oil
• Walnuts
• Brussels sprouts
• Kale
• Spinach

Beta carotene play an important role in healthy vision, bone growth and immune system health.  They are found naturally in foods like:

• Carrots
• Spinach
• Kale

• Vegetable Soup

• Cantaloupe

• Apricots

• Mango
• Red Peppers

Lutein/Zeaxanthin is an essential nutrient that can help stave off macular degeneration and other age-related diseases.  It is found naturally in these foods:

• Egg Yolks

• Maize

• Kiwi fruit
• Grapes
• Spinach
• Orange juice
• Zucchini

• Orange Peppers

• Squash

Friend groups may encourage kids to be more active

(Reuters Health) - Kids in after-school programs often increase their own physical activity if they make friends who run and jump around more than they do, a new study from Tennessee has found.

Though not completely surprising, that finding could be important as parents, after-school teachers and camp counselors try to encourage youngsters to move more and head-off obesity before it starts, researchers said.

The results are also in line with research that's been done in teens and adults, who tend to look like the rest of their friend group in terms of weight and fitness level.

"This is more evidence that peers and social networks do influence health behaviors," said Dr. Pooja Tandon, a childhood obesity researcher from the University of Washington in Seattle who wasn't involved in the new study.

"The next steps will be (understanding) how to harness the power of social networks to promote health behaviors," such as physical activity in kids, she told Reuters Health.

Researchers from Vanderbilt University in Nashville studied 81 racially-diverse public school students, ages five to 12, who went to after-school programs at one of two different sites.

To see how the kids' friendships affected their physical activity -- and vice versa -- pediatrics researcher Sabina Gesell and her colleagues spent time with the students during three week-long periods over the spring of 2010.

During each visit, they asked kids individually who they were friends with in the after-school program. Then, Gesell's team outfitted the youngsters with accelerometers -- small devices that clip on to the belt and measure how active people are at any given time.

Based on accelerometer readings, the students spent an average of 30 percent of their free time at after-school in what the researchers counted as moderate-to-vigorous physical activity, including running around or playing active games.

Over the course of the study, Gesell and her colleagues found, kids didn't make or break friendships based on how active they were compared to other students. For example, those who spent most of after-school running around were equally likely to befriend their active or non-active peers.

Instead, when kids made new friends who were more or less active, they tended to change their own activity level accordingly, the researchers reported Monday in the journal Pediatrics.

"Kids are constantly adjusting their activity levels to match their friends," Gesell told Reuters Health.

That finding starts to hint at possible ways to address evidence that kids are spending more time on the couch and less time running around than in the past -- and becoming overweight and obese as a result.

"If (counselors) can basically use different strategies to encourage activity even in some children, that could have a ripple effect," said Tandon, who also wondered if similar techniques to promote exercise would work during school recess or at home.

Of course, friends in the study didn't always have a positive influence.

"Some kids' activity levels got pulled up by their immediate friends, and others got pulled down," Gesell told Reuters Health.

The question now, she said, is how to "leverage" that finding to encourage less-active kids to get more exercise, and not the other way around.

The research is still a few steps away from leading to changes in how after-school programs are run in the real world, Gesell said. But in the future, counselors could shake up sedentary friend groups and encourage a couple of less-active kids to join those that go straight to the gym or the playground, she added.

"The after-school programs have had this long history of keeping kids safe and keeping them off the street," Gesell said. "Now the thought is, what if we use this ideal arena to improve health?"