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Is Inflammation the Key to Aging? Darrell Miller 7/13/17
Snack Attack - we munch on about 125,000 pounds of pretzels, chips, popcorn and nuts a min Darrell Miller 6/12/05
Take it to Heart - Lower Cholesterol Darrell Miller 6/9/05



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Is Inflammation the Key to Aging?
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Date: July 13, 2017 04:14 PM
Author: Darrell Miller (support@vitanetonline.com)
Subject: Is Inflammation the Key to Aging?





People are always trying to find the key to aging because they want to avoid it. They don't want to deal with the physical signs such as wrinkles and spots, and they also don't want to die. People have been afraid of death since the dawn of time. One of the signs may be inflammation, but even if it is what can be done about it? Taking antiinflammatories could be dangerous of it is overdone.

Key Takeaways:

  • Everyday stress and inflammation can take years away from your life. If we focus on a lifestyle change we can do the opposite and add years to our life.
  • Everyone ages different, but one thing for sure is science is proving that chronic inflammation is now linked to more problems than we realized in previous years.
  • Having a healthy lifestyle can help with memory and muscle growth to help slow the aging process down.

"Chronic inflammation takes years or even decades before visible damage or disease symptoms appear."

Read more: http://www.sfgate.com/opinion/chopra/article/Is-Inflammation-the-Key-to-Aging-11276864.php

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Snack Attack - we munch on about 125,000 pounds of pretzels, chips, popcorn and nuts a min
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Date: June 12, 2005 02:33 PM
Author: Darrell Miller (dm@vitanetonline.com)
Subject: Snack Attack - we munch on about 125,000 pounds of pretzels, chips, popcorn and nuts a min

Snack Attack by Chrystle Fiedler Energy Times, August 5, 2003

Americans are snackers. For instance, during the Superbowl, we munch on about 125,000 pounds of pretzels, chips, popcorn and nuts a minute; 30 million pounds by the end of the game. At work about half of us snack two or three times a day. By the end of today, as a group, we'll have eaten $22 million worth of candy-almost a million dollars an hour for every hour of every day.

If you snack unwisely, these munchies can expand your waistline and sabotage your health. But if you snack wisely, you can keep your taste buds fulfilled, your brain working at top capacity and your body satisfied.

When searching for snack satisfaction, think protein. Protein bars and protein shakes keep you feeling fuller longer on fewer calories than sweets.

Second to protein, think fiber, as in fresh fruit, dried fruit, or whole grain breads and crackers.

Unlike carbohydrates that break down into sugars and may be quickly stored as body fat, protein-rich snacks release sugar into your bloodstream at a slow, steady and healthy pace. That keeps you satisfied longer on fewer calories.

"Protein is an important building block (for the body)," says Alicia Gonzalez, ND, a teaching fellow at Bastyr University in Kenmore, Washington. "It breaks down into amino acids as precursors to things like neurotransmitters, hormones and muscle."

Besides eating protein-rich snacks, eat protein with every meal and eat it first. "It will help your body absorb sugar at a slower rate."

"Protein and fiber are the best at helping the body absorb sugar at an optimal rate," says Jon Gordon, author of Become an Energy Addict (Longstreet Press).

"Protein bars release sugar at a slower rate, resulting in more balanced blood sugar levels and greater overall energy," Gordon says. "You'll crave sugar less and will have a more sustained source of energy all day long."

Protein Bars' Power

"The biggest advantage of protein bars, besides their convenience, is the fact that they do have considerably more protein, say 10 grams, than candy bars, which can contain as little as 2 grams," says Dr. Gonzalez. Total fat tends to be much less in a protein bar, too.

When choosing a protein bar, Dr. Gonzalez says, "Look for total protein content, say, between 10 and 12 grams and total fat, no more than 5 grams, and be careful with high sodium content."

"Choose a protein bar closest to nature," says Gordon. "Like one with almonds and cashews. Nuts are full of nutrients and minerals. Nuts are also a source of fiber."

If you exercise, protein bars with whey or soy protein make for quick replacement of necessary nutrients. "Eating a protein bar an hour before exercising helps to maintain that energy boost you need and replenishes minerals you lose when working out," says Dr. Gonzalez.

Some protein bars, though, do a bait n' switch with saturated fats and trans fatty acids, says Dawn Weatherwax, RD, author of The Official Snack Guide for Beleaguered Sports Parents (WellCentered Books). "If the label says hydrolyzed or hydrogenated palm oil, that's as bad as saturated fat. People think they're doing the healthy thing by eating a protein bar but they end up getting the wrong type of fat."

Besides protein bars, other healthy and healthful snacks include whole grain bread with peanut butter and cheese on whole grain, high-fiber crackers. "Mixing fiber and protein will help you sustain your energy," says Gordon. "Yogurt is also very good."

Smooth Sailing

"Smoothies are also wonderful (snacks)," says Weatherwax. "Add protein powder, silken tofu and fruit to them and you can have them as a meal replacement."

"Nuts like cashews, almonds, seeds and dried berries are some of the best snacks that you can eat because you're not getting all that sugar," says Dr. Gonzalez. "Nuts have a good balance of good fat versus bad fat, including essential fatty acids, which are really important for cellular health and overall well-being. A combination of nuts, seeds and dried berries provides you with a good mix of all the vitamins and minerals along with the good fats that you need to be healthy."

When snacking, think about variety. "Mix it up, have a protein bar one day, a protein shake the next," says Gordon. "Combine protein with a healthy carbohydrate and you'll have much more sustained energy throughout the day."

Fuel for Your Fire

"We're like a train, we need to keep the furnace stoked," says Weatherwax, a consulting dietitian for the Cincinnati Reds baseball team. "The goal is to eat every three or four hours. You have breakfast and lunch and you need an afternoon snack. That's the hardest one to get. Most people don't want to eat another sandwich; they want snack food. So a protein bar with a carb like a piece of fruit, an apple, orange or banana...is a great combination." "Studies show if you have moderate-size meals plus small between-meal snacks you increase your levels of energy and alertness," says Gordon. "It also optimizes your memory and performance and gives you a steady flow of energy rather than the rises and falls. Without healthy snacks your blood sugar falls and you experience fatigue and tension. Just as we need to constantly feed a fire with moderate-sized pieces of wood, we also need to continually supply our internal furnace with food that can be turned into fuel. This keeps our metabolism going strong and steady."

"You want to stay between one-third and two-thirds full," adds Weatherwax.

"Eating less in an effort to lose weight is actually deleterious in the long run," says Dr. Gonzalez. "When we don't eat our body gets mixed signals; it isn't sure when it's going to get its next meal. This makes the body want to store fat and sugar to save it just in case. On the other hand, if your body becomes accustomed to eating more often, the cells will be more inclined to use the fat up, knowing there is more food on the way."

To program your body this way, don't skip meals. Have protein-filled breakfast like a protein smoothie and eggs. Follow up with healthy snacks like a protein bar or shake and regular meals.

"Ideally, it's best to combine the macronutrients, the protein, carbs and healthy fats," says Weatherwax. "By mixing all three you actually burn more energy. One study shows that you burn an extra 35 calories."

Nibbling on refined sweets can give you the snack blues. So let smart-snack strategies. Shift your mental outlook into high gear and use snacks wisely.

Snacking and Exercising

When you incorporate snacks into a consistent exercise program, you boost your chances of maintaining a healthy weight.

To make a big difference in your day, Gordon says, get up a half an hour early to exercise. Next, eat a breakfast that includes protein and fiber, have a mid-morning snack, a healthy lunch, an afternoon snack and good dinner. Take a walk within 30 minutes of eating dinner and you'll give your body a double dose of get-up-and-go.

"It exponentially increases your energy production and fat burning," says Gordon. Do all these things and watch your energy soar. "You'll fuel your life with real sustained power sources rather than the quick fix like coffee that's going to give you the rise in energy and then fall."

You don't need to be told to keep on snacking. Just keep to the protein and fiber side of the snack street.



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Take it to Heart - Lower Cholesterol
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Date: June 09, 2005 06:05 PM
Author: Darrell Miller (dm@vitanetonline.com)
Subject: Take it to Heart - Lower Cholesterol

Take it to Heart by Dawn Lemonathen Energy Times, January 2, 2002

Lifestyle is key to bettering your odds of beating heart disease. A few simple, everyday heart-friendly habits can help your heart help you. Right now, heart attacks and other cardiovascular complications like stroke have reached sky-high levels across the US.

Nearly 60 million Americans suffer from one of the various forms of cardiovascular disease and these often fatal complications cause more than 40% of all deaths in the United States. Statistics show that nearly a million Americans succumb to heart problems every year. The humongous cost: Heart disease and stroke consume almost $260 billion annually. Heart disease is the top cause of death for older Americans and remains the leading cause of death for all Americans age 35 and older. Coronary heart disease (CHD), also known as ischemic heart disease, is the most frequent cause of death for adults in the United States-accounting for more than 500,000 deaths a year. And even though most women have had their consciousness raised about their risk of cancer, particularly breast cancer, in fact, their chances of dying from one of the forms of heart disease is double their risk of succumbing to one of the forms of cancer. And ten times more women die from cardiovascular problems than die from breast cancer.

Aging Genes
Admittedly, a portion of your risk of heart problems is linked to your genetic makeup. Heart disease is often prevalent in particular families. Plus, as you grow older, your risk simultaneously grows. Nevertheless, many heart-saving lifestyle factors are under your control:

  • * Exercise: A steady program of moderately strenuous aerobic exercise can significantly improve the health of your cardiovascular system. (Consult your health practitioner if you haven't exercised in a long time.) Experts figure that exercise alone, independent of other risk factors, cuts your risk of heart attack and stroke by at least half.
  • * Food that you eat: The heart-healthiest diets consistently stay away from fatty meats. To protect your heart, eat plenty of fish that isn't fried plus plenty of fruits and vegetables and antioxidant nutrients (also see the story starting on page 29). Despite the importance of this dietary advice, only one of five Americans is currently devouring the recommended five servings of fruits and vegetables every day.
  • * Blood pressure: Have your pressure checked periodically and ask your health practitioner about bringing it under control (see page 34). Despite the importance of this advice, only about half of all Americans with high blood pressure are having it treated.
  • * Cholesterol: Have your cholesterol checked and consult your health practitioner about the levels of your HDLs (good cholesterol) and LDLs (bad cholesterol).
  • * Smoking: Give up this habit or never start. Smoking doubles your risk of heart attack. One of five deaths from cardiovascular disease, almost 200,000 deaths a year, are smoking-related. Despite the dangers of smoking (it also increases your chances of cancer and other health problems), on average, about 3,000 teens get hooked on tobacco every day of the year.
  • * Your weight: Keep your weight down to a reasonable level. Experts figure that every pound you gain raises your risk for cardiovascular disease. In our fast food nation, studies show that about three of five US adults are now overweight.
  • * Diabetes: If you already have diabetes, work with your health practitioner to control your blood sugar (exercise helps). Diabetes significantly raises your risk of cardiovascular problems. The sooner you start doing something to lower your heart disease risk, the better your chances of staying heart-healthy. Women should be especially vigilant. When women develop heart problems, they are often unaware of the problem and their bodies do not cope with it as well as men's do. Because women and their health practitioners are not as aware of the heart risks in women, cardiovascular problems are often not noted in women until they have advanced; by then treatment is often less effective (www.cdc.gov/nccdphp/cvd/cvdaag.htm). Consequently, they run a much larger risk of dying within the first year of their first heart attack than do men. Plus, their chances of suffering a second heart attack within six years is also greater.

    Cholesterol and Heart Health
    Controlling cholesterol (as mentioned before), the fat-like material running around your blood that can block arteries, is considered crucial for protecting your cardiovascular system. A new tool in the cholesterol battle is a natural substance known as potassium hydrogen d-glucarate, a chemical which your body makes and is found in fruits and vegetables. Studies on research animals have shown that potassium hydrogen d-glucarate can lower blood cholesterol, even lowering LDL ("bad" cholesterol) by more than a third. Noni, made from a tropical fruit, is another natural substance attracting attention as a possible helper for heart health and other chronic conditions. Traditionally, noni has been used to treat a wide variety of problems, including intestinal difficulties and arthritis. While some researchers are looking into its anticancer properties, it is reputed to help lower blood pressure and function as an adaptogen, boosting the body's ability to resist infection and deal with stress.

    Nuts and Heart Health
    Back in the early days of nutritional advice for heart health, some experts recommended against eating nuts: After all, they are high in fat and it was thought that high fat diets could compromise the function of your cardiovascular system. However, studies of people who go nuts for nuts and who eat walnuts, cashews, pecans, macadamias, pistachios, almonds and more found these nut lovers suffer less heart disease than non-nut consumers. Part of the good news about nuts, researcher believe, derives from the mineral magnesium found in nuts (and also contained in leafy green vegetables, legumes and whole grains). A magnesium deficiency may contribute to heart problems. In addition, the fats in nuts are monounsaturated, the same kind of heart-healthy fats found in canola and olive oils. Within nuts are also found a good deal of fiber, flavonoids and other natural substances that seem to protect the heart and arteries. Consequently, research indicates that if you eat nuts every weekday you may reduce your risk of heart problems by about two-thirds (Nut Rev, 2001;59:103-111). Of course nuts aren't the only vegetarian way to stay heart healthy. Foods such as oatmeal which are rich in soluble fiber, fiber that can be dissolved in water, also may lower your cholesterol. In addition, plant compounds known as sterols can improve your cardiovascular well-being. Researchers have been looking at these natural chemicals for the last 50 years and have found that they can significantly drop cholesterol (Am J CLin Nut 1995;61:392-396).

    Vegetarianism vs Heart Disease
    A vegetarian diet, in general, conveys more health benefits than eating meat. (Though fish, which contain heart-healthy omega-3 fatty acids, also lowers the risk of circulatory disorders.) In addition, mushrooms are attracting more attention from researchers as possible sources of heart-helping compounds. In Japan, for instance, health practitioners use the maitake mushroom for treating high blood pressure and lowering cholesterol. (If you suffer from cardiovascular abnormalities, consult your health practitioner.) Maitake has already established a growing reputation for possibly fighting cancer (Cancer Prev 9/30/95;768:243-245). Adjusting to the latest advice on protecting your heart doesn't require radical changes in lifestyle. A touch of exercise, a spattering of heart-healthy nutrients: Before you know it, you can be headed down cardio road and heir to a cardiovascular system that systematically functions better than ever.



    --
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    VitaNet ® Staff

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