Well, I've started a new book! (Actually I read a very good novel last week by a local author. B.K. Nault. The book is titled Kelidescope. WARNING, once you start this book, you won't want to put it down!)
The new book I will be posting about is titled, "Deep Ancestry: Inside the Genograpic Project" Written by, Spencer Wells. Published by, National Geographic 2007.
As described on the back cover,
....an accessible introduction into genetic anthropology, the study of human history using genetic evidence.
....deciphering the text we each carry in our genes, we can now trace in extraordinary detail when and how our ancestors moved to inhabit all corners of the globe.
Chapter 1 sets the stage by exposing our diversity as humans. There are 192 nations of the world and many more languages. Now start combining those nationalities and you get a very complex mix. For many centuries, most people stayed in a relatively small part of the world, often not even leaving the small town or village they resided in, marrying and having a family in that same small town. Then the largest mass migration in human history tool place between 1840 and 1920 when nearly 40 million people (more than double the U.S. population in 1840) moved from Europe to the United States. Today nearly half of all Americans have ancestors that passed through the main immigration facility on Ellis Island in New York Harbor. Most Americans are deeply curious about their roots dating back to before their ancestors arrived in America. Genealogy, the list of our ancestors and descendants, is the second most popular hobby after gardening, and the second most visited category of web sites.
Next we will look at our DNA which carries the story of our ancestors. Until next week, Stay Active, Physically and Mentally!!
Tuesday, September 8, 2015
Monday, August 31, 2015
Walk this Way!
This week's post was taken from one of the periodicals I enjoy reading, the Nutrition Action Health Letter, June/July 2015. The cover story, titled, "Walk this Way, Please: 7 Reasons to Lace Up Your Sneakers."
1. Build a Bigger, Sharper Brain.
Walking effects the brains of adults, especially adults in their 60's, 70's and 80's. Studies consistently show older adults who walk more, 2 mile a day, have a significantly lower rate of developing Alzheimer's Disease and other dementia.
2. Live Longer.
Adults who are more physically active in their later years live longer. However, not just going for a daily walk, doing household chores, gardening, etc...All help increases our overall health and longevity.
3. Ease your Aching Joints.
Mobility is really key as we age, when you lose your mobility, you lose your independence and things can go downhill pretty quickly. Studies have shown, most people can decrease joint pains, caused from osteoarthritis, by 30 percent.
4. Improve your Mood.
Walking for exercise can help people who have been diagnosed with mild to moderate depression as much as drugs or psychotherapy sessions. Since 2010, the American Psychiatric Association guidelines have recognized that exercise can be a valuable treatment option for mild depression. However, "Exercise as a treatment is largely ignored by Psychiatrists and primary care physicians in the United States."
5. Lower Your Risk of Cancer.
There is consistent evidence that physical activity can reduce the risk of Breast, Colo-rectal and Endometrial Cancers. Even if someone hasn't been physically active before in their lives, they can still reduce their risk of those cancers by starting a walking program.
6. Strengthen Your Heart
Regular physical activity, like walking, reduces your risk of Heart Attack, Stroke, A-Fib and COPD.
7. Dodge Diabetes
Exercise is very effective at improving Insulin sensitivity in the muscles and regulating your blood sugar levels.
There you have it. Walking...Its not like we didn't already know its good for us!
1. Build a Bigger, Sharper Brain.
Walking effects the brains of adults, especially adults in their 60's, 70's and 80's. Studies consistently show older adults who walk more, 2 mile a day, have a significantly lower rate of developing Alzheimer's Disease and other dementia.
2. Live Longer.
Adults who are more physically active in their later years live longer. However, not just going for a daily walk, doing household chores, gardening, etc...All help increases our overall health and longevity.
3. Ease your Aching Joints.
Mobility is really key as we age, when you lose your mobility, you lose your independence and things can go downhill pretty quickly. Studies have shown, most people can decrease joint pains, caused from osteoarthritis, by 30 percent.
4. Improve your Mood.
Walking for exercise can help people who have been diagnosed with mild to moderate depression as much as drugs or psychotherapy sessions. Since 2010, the American Psychiatric Association guidelines have recognized that exercise can be a valuable treatment option for mild depression. However, "Exercise as a treatment is largely ignored by Psychiatrists and primary care physicians in the United States."
5. Lower Your Risk of Cancer.
There is consistent evidence that physical activity can reduce the risk of Breast, Colo-rectal and Endometrial Cancers. Even if someone hasn't been physically active before in their lives, they can still reduce their risk of those cancers by starting a walking program.
6. Strengthen Your Heart
Regular physical activity, like walking, reduces your risk of Heart Attack, Stroke, A-Fib and COPD.
7. Dodge Diabetes
Exercise is very effective at improving Insulin sensitivity in the muscles and regulating your blood sugar levels.
There you have it. Walking...Its not like we didn't already know its good for us!
Friday, August 14, 2015
The Great Cholesterol Myth Post #12
We are at the last chapter of our book: The Great Cholesterol Myth
Chapter 9: Putting it All Together - A Simple and Easy Blue Print for a Healthy Heart and Life.
1. Ask your doctor for the following test. which are more important than the standard test for cholesterol:
Chapter 9: Putting it All Together - A Simple and Easy Blue Print for a Healthy Heart and Life.
1. Ask your doctor for the following test. which are more important than the standard test for cholesterol:
- LDL particle size
- Hs-CRP
- Fibrogen
- Serum Ferritin (Iron)
- Lp (A)
- Homocysteine
- Interlevilin - 6
- Coroary Calcium Scan
2. Eat these foods:
- Wild Salmon
- Berries and cherries
- Vegetables
- Nuts
- Beans
- Dark Chocolate
- Garlic and Turmeric
- Pomegranate Juice, Green Tea, Red Wine
- Extra Virgin Olive Oil
3. Eliminate these foods:
- Sugar
- Soda
- Processed Carbs
- Trans Fats
- Processed Meats
- Vegetable Oils
4. Make lifestyle changes to reduce stress:
- Meditate or practice deep breathing
- Express your emotions
- Play
- Cultivate intimacy and pleasure
- And most of all....ENJOY YOUR LIFE!!
Wednesday, August 5, 2015
Cholesterol Post #11
Question & Answer
Is cholesterol a good predictor of heart disease?
Researchers in Japan examined all of the studies that claimed a relationship of cholesterol to life expectancy. They excluded all studies done before 1995 and any that had fewer than 500 subjects. Nine studies met the criteria, but four had incomplete data. They analyzed the remaining five studies, which together involved more than 150,000 people followed for about five years. The researchers placed everyone in one of four groups depending on their cholesterol levels:
Less than 160 mg/dL
160-199 mg/dL
200-239 mg/dL
Higher than 240 mg/dL
The same groups created by the American Heart Association
Which group do you think would have the worst possible outcome?
In scientific terms, the risk from dying from any cause whatsoever was highest in the group with the lowest cholesterol, and get this, the group with the highest cholesterol had the lowest risk of dying. That is the total opposite of what we've been told.
Is cholesterol a good predictor of heart disease?
Researchers in Japan examined all of the studies that claimed a relationship of cholesterol to life expectancy. They excluded all studies done before 1995 and any that had fewer than 500 subjects. Nine studies met the criteria, but four had incomplete data. They analyzed the remaining five studies, which together involved more than 150,000 people followed for about five years. The researchers placed everyone in one of four groups depending on their cholesterol levels:
Less than 160 mg/dL
160-199 mg/dL
200-239 mg/dL
Higher than 240 mg/dL
The same groups created by the American Heart Association
Which group do you think would have the worst possible outcome?
In scientific terms, the risk from dying from any cause whatsoever was highest in the group with the lowest cholesterol, and get this, the group with the highest cholesterol had the lowest risk of dying. That is the total opposite of what we've been told.
Monday, August 3, 2015
Cholesterol Myth Post #10
Lets Talk Supplements
Co Enzyme Q10 is a vitamin-like substance found throughout the body and made in every cell. Among the many important things it does, CoQ10, helps create energy from fuel (food), just as a spark plug creates energy from fuel (gasoline). The heart is one of the two organs where the most CoQ10 is concentrated (the other being the liver). The heart never sleeps. It beats more than one hundred thousand times a day, and is one if the most metabolically active tissues of the body. So it is very dependent on the energy-generating power of CoQ10.
Our body creates CoQ10 but we create less as we age, making it all the more important to supplement. As mentioned earlier, Statin Drugs significantly deplete CoQ10 levels. This is very important! If you are on a statin drug, you must supplement with CoQ10, the recommended amount is at lease 100mg twice a day.
Other important supplements for heart and blood health are:
Co Enzyme Q10 is a vitamin-like substance found throughout the body and made in every cell. Among the many important things it does, CoQ10, helps create energy from fuel (food), just as a spark plug creates energy from fuel (gasoline). The heart is one of the two organs where the most CoQ10 is concentrated (the other being the liver). The heart never sleeps. It beats more than one hundred thousand times a day, and is one if the most metabolically active tissues of the body. So it is very dependent on the energy-generating power of CoQ10.
Our body creates CoQ10 but we create less as we age, making it all the more important to supplement. As mentioned earlier, Statin Drugs significantly deplete CoQ10 levels. This is very important! If you are on a statin drug, you must supplement with CoQ10, the recommended amount is at lease 100mg twice a day.
Other important supplements for heart and blood health are:
- L-carnitine helps with angina, 2 grams daily
- D-Ribose, 5 grams daily for strenuous exercisers and 10-15 grams daily for those with heart disease or peripheral vascular disease.
- Magnesium helps control coronary artery calcium levels which prevents "hardening of arteries" 400-1000mg per day
- Niacin (B3), helps reduce the really bad LDL cholesterol molecules. 100mg a day at lease.
- Fish Oil Omega 3 - EPA and DHA are best, combined get at lease 1000 mg a day.
Wednesday, July 29, 2015
Cholesterol Myth Post #9
We are winding down our synopsis of the book, "The Great Cholesterol Myth," only a few posts remain.
Let's take a look at the class of drugs used to lower our blood cholesterol levels, called Statin Drugs.
What you should know:
Let's take a look at the class of drugs used to lower our blood cholesterol levels, called Statin Drugs.
What you should know:
- The benefit of Statin Drugs have been widely exaggerated.
- Statin Drugs deplete the co-enzyme Q10, an important nutrient for the heart.
- Depletion of Co-Q10 can cause muscle pain, weakness and fatigue.
- The brain depends on cholesterol to function optimally and help stimulate thinking and memory.
- Statin Drugs lead to a reduction in sex hormones and can cause sexual dysfunction.
- Statin Drugs may be associated with a higher risk for cancer and diabetes.
- A comprehensive study by the University of California San Diego, School of Medicine, showed that a majority of doctors dismiss complaints of side effects from Statins and do not report them to "MEDWATCH" the FDA's system for reporting any undesirable experiences associated with the use of medical products or drugs. In other works, side effects are grossly under reported.
Friday, July 17, 2015
The Cholesterol Myth Post #8
The case against Canola Oil:
The success of canola oil and its reputation as the healthiest of oils is a triumph of marketing over science. Canola Oil is typically extracted and refined using very high heat and petroleum solvents (such as Hexane). Then it undergoes a process of refining, degumming, bleaching and because it stinks, deodorization using even more chemicals. The only kind of canola oil that could be ok is organic, cold pressed, unrefined, which hardly anyone uses.
Dr. Fred Pescatore, M.D., a best selling author and former director of the Atkins Health Center, and somewhat of a cooking expert, had this to say about Canola Oil, "I would never use that stuff." If you would like to read more about the dark side of canola oil, check out the report by lipid biochemist Mary Enig and Sally Fallon. Widely available on-line, its called, "The Great Con-ola."
The success of canola oil and its reputation as the healthiest of oils is a triumph of marketing over science. Canola Oil is typically extracted and refined using very high heat and petroleum solvents (such as Hexane). Then it undergoes a process of refining, degumming, bleaching and because it stinks, deodorization using even more chemicals. The only kind of canola oil that could be ok is organic, cold pressed, unrefined, which hardly anyone uses.
Dr. Fred Pescatore, M.D., a best selling author and former director of the Atkins Health Center, and somewhat of a cooking expert, had this to say about Canola Oil, "I would never use that stuff." If you would like to read more about the dark side of canola oil, check out the report by lipid biochemist Mary Enig and Sally Fallon. Widely available on-line, its called, "The Great Con-ola."
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