10 Super Foods ,Diabetes,and Centenarians

The next time you purchase your foods consider the following 10 “super foods.”  This list is recommended by the American Diabetes Association for diabetics.  They contend that there is no single best diabetic diet.  According to the Association, some people do well on a low fat diet, and others do well on a low-crab diet.  They do suggest that losing weight helps control blood sugar. Even if you are not diabetic or pre-diabetic, evaluate these foods for you. Information regarding the American Diabetes Association was found in the February 13, 2012 edition of USA Today.

1.       Oranges, grape fruit for fiber and vitamin C

2.      Salmon, fish high in omega-3 fatty acids-stay away from breaded and deep fat fried varieties

3.      Spinach , kale foods low in calories and carbohydrates

4.      Tomatoes, pureed, raw, or in a sauce provides vital nutrients such as vitamins C, iron and vitamin E

5.      Sweet potatoes packed full of vitamin A and fiber

6.      Blueberries, strawberries and other berries loaded with antioxidants, vitamins and fiber

7.      Beans such as navy, black, kidney which  are very high in fiber

8.      Fat-free milk and yogurt which  are good sources of calcium and vitamin D

9.      Whole grains, pearled barley and oatmeal are a good source of fiber and potassium

10.  Nuts and seeds such as walnuts and flax seeds as they contain omega - 3 fatty acids

A couple of observations: 1.   Look at the many choices and varieties of foods found in our large supermarkets where nutritional and vitamin information can be found on packaging. 2.  Look at the number of supplements and vitamins found on their shelves as well.  Why do we need extra vitamins and supplements?  Are we not getting the necessary amount of vitamins from everyday foods?

More observations: 1. Did you ever see an overweight centenarian? 2.  Do you know of any in -active centenarians? 3.  Did you ever see an overweight vegan?

 It appears that eating smart like a vegan or going on a Mediterranean diet, and incorporating physical activity are important for one’s physical health. For what it is worth, the price of beef is going up.

LDL,Atherosclerosis,Triglycerides,and Exercise

What Happens to Your Body after a Big Meal is the title of an article in the Wall Street Journal dated November 22, 2011? Because everyone absorbs fats, sugars, and nutrients differently, the variations provide clues about heart disease, stroke, and diabetes. Even “healthy” individuals or bodies function less efficiently (cells that line the blood vessels) after a high – fat meal.  Unfortunately, after, a high fat meal, LDL (bad cholesterol), gets into artery walls to form plaques. As you know, plaques block blood flow and can rupture, which leads to heart attack or stroke, which is called atherosclerosis.  The triglycerides (a type of fat) generally peak after a big meal and are also converted by the body from other nutrients like carbohydrates.  These triglycerides are particularly problematic because they are good at penetrating the arterial wall.

Recent medical studies found that testing for elevated triglycerides after eating is a good predictor of future heart attacks.  For example triglyceride counts after eating were an accurate predictor of stroke in women.  You probably will not be surprised to learn that high levels of triglycerides are probably early warning signs for diabetes. A professor in Japan suggests that reducing the amount of “fat meals “can minimize this negative impact on the blood-vessel cells.   Fish and nuts   are commonly considered healthier sources of nutrients, and do not appear to cause the same spike in triglycerides.  These foods may even bring down triglyceride levels.  Also, eating smaller amounts of food more frequently is better than eating large meals.

Other ways to deal with or reduce your triglycerides and LDL levels: 1.Take a 30 minute stroll or more vigorous physical activity the day before a high-fat meal. 2.   Eat a healthy breakfast to boost metabolism. 3.  Avoid snacks .4.  After the fat meal take a leisurely walk, skip the late-night leftovers and then get back to regular meal sizes and schedules.

 For the good news, exercise induces a number of cellular responses that can last as long as 48 hours.  If you have not started an exercise program, you might consider the “slog” the slow jog. Remember, we are only talking about 15 to 30 minutes a day before the big meal.  Surely you can fit that in your busy schedule. One way to simplify this process is to begin doing a 15 to 30 minute daily slog.  Begin this for a month to establish your base.    The holidays can be a good excuse for you to begin your change. Once you establish a base, and I bet you can, and then you will be in a good position to begin the New Year differently, so that you can better to yourself.

 I will be doing a book signing tomorrow at the Placer County Farm Supply, from 12 to 2, location 10120 Ophir Rd. in Newcastle, California.   E-mail placerfs @ foothill.net.  I will look for you tomorrow.  Prior to the book signing, a group of us are going to do a trail run.  I like to get my run in early in the day, if I can. The following quote from Bertoit Brecht is right on and pertinent to this blog.    "None will improve your lot if you yourself do not."– Bertoit Brecht

Kansas City Chiefs,Identity,Obesity,Cholesterol,and Aging

"To have that sense of one's intrinsic worth which constitutes self-respect is potentially to have everything."– Joan Didion

Joan suggests that when you have intrinsic worth you have self-respect.  I would add that intrinsic worth leads to having a better sense of who you are, which means identity.  And one main and necessary component of identity is self-esteem.  Having a positive self-image facilitates the journey and developmental process in establishing one’s identity.  A necessary element in developing  a positive self concept is mastery or having ability and competency.

Simply put, having success experiences, trust, autonomy, and competency results in the development of a positive self-concept.  Having a positive self-concept allows the individual to have a sense of intrinsic worth and the self-respect that Joan suggests.  From this point, it is very likely that the individual will be successful in knowing who he is and a road map in developing one’s identity. Having a clear identity or knowing who you are is both important and healthy.

I just got off the phone with Ed Budde.  Ed is currently president of the Kansas City Chiefs alumni Association.  He Played for the Chiefs 13 years and continues to live in Kansas City.  Ed played in the first Super Bowl against the Green Bay Packers.  Prior to that, he was a first-round draft choice of both the Chiefs and the Philadelphia Eagles.  Obviously, he chose the Kansas City team.  In college, he played for Michigan State and he attained many honors.  He was an All-American at Denby high school where we were teammates.

Today, he referred to himself as an “old Chief.” I told him that when he said that, I thought of Sitting Bull.  I suggested that he think of himself   as a” Chief.  “It is healthier for him to think of himself in a more positive light and not as an old Chief. Our inner thoughts and how we refer to ourselves tell an important story. So monitor what you say.  If you are using a word that connotes something that is not favorable change or re frame that with a positive. Thinking about yourself and employing positives is important for your well-being which is your mental health. It makes awareness or listening to yourself important and it is only then that you are able   to make the necessary change.

On another note, the National Heart, Lung and Blood Inst., said a child’s first cholesterol check, should occur between ages nine and 11 and the test should be repeated between the ages of 17 and 21.  The American Academy of Pediatrics endorsed the guidelines.  This was taken from the Wall Street Journal, November 12-13, 2011.

As we know, there are growing numbers of American children who are either overweight or obese and likely on the way to developing diabetes.  The US Centers for Disease Control and Prevention estimate that obesity in American children has tripled within the last 30 years. That seems to be an alarming number.  It would be interesting to look at data as far as the increase in electronic game activity is concerned. I would guess there is a positive and high correlation with participation in games of this nature coupled with the increase of inactivity among children and teens.  Playing the game, sitting around, and being inactive are a disease.  I am sure the schools are doing less as far as physical activity is concerned. So as parents, it is your job and responsibility to deal with this disease even though you might make the pharmaceutical industry unhappy. They would prefer you just start taking the statins –the drugs.

The remedy in dealing with high cholesterol is related to improving diets and boosting exercise to at least or a minimum of one hour a day.  As far as exercise is concerned, one hour a day does not seem like much. However, if you are not doing any exercise then one hour would be significant.    There are plenty of examples that I know and realize how difficult it is to make those necessary changes.  There is no simple answer.  It takes hard work, discipline, and consistency.

Today after our run, Secretariat and I were talking about age and performance.  I told him that my next book can be titled”Age Has Something to Do with It”.  More about that subject matter later.