Monthly Archives: February 2013

No Wheat, No Weight? – Part 1

23 Saturday Feb 2013

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man and woman abstractLet’s just say that this is Mary and Joe Scofield on their way home from their doctor’s office, where once again they heard their yearly lecture.  Obviously, they are in that 68.8% of Americans who are overweight or obese and experiencing the consequences. When reading their charts, everything that should be low is high, and everything that should be down is up, including their weight.  The doctor reminded them that getting rid of the weight would probably eliminate some, if not all, of the medications they are taking for heart problems, elevated cholesterol, blood pressure, and diabetes.

This time the doctor was impressed with their optimism as they began talking about what they will do to improve their health.  Watching the HBO special “The Weight of the Nation” was a wake-up call for them to go online to research their conditions. They even had a list of questions to ask the doctor about a sensible diet, a safe exercise program, and they set realistic short-and long-term goals as an important first step.  They’re particularly excited about being able to exercise at home and showed the doctor a printout of how they can get a full-body workout with chair exercises.  (Read “Move It! You’re Losing It” and cdc.org at end of post.) Because they have been inactive, part of the plan is to gradually build up to a variety of more intense exercise routines.

According to The National Institutes of Health, 30 minutes of moderate physical activity most days of the week can have positive results, even when spread out in ten-minute sessions throughout the day.

The couple was also motivated after reading that Honey Boo Boo’s mama even lost over 100 pounds by being more physically active (walking and moving) while taping their TV show, 365 lbs. to 263 lbs. so far.

To jump-start their physical activity, Mary and Joe decided to make brisk walking part of their daily regimen. Studies show that those who regularly walk (not stroll) to lose weight, are more likely to keep it off.  Their pedometers will let them know how close they are to their goal of 10,000 steps a day, but even if they don’t reach 10,000, every step is better than none at all.  Plus, brisk walking will help melt away that dangerous, deadly (visceral) belly fat.   This is the kind of fat wrapped around the organs in the abdomen, increasing the risk of heart disease, stroke, high blood pressure, diabetes, even death. (*See web site at end of post for body mass index.) According to the American Cancer Society, there’s strong evidence this type of fat may even cause colon cancer.  Moreover, it is linked to a higher risk of other cancers and poor brain health, increasing the risk for dementia and Alzheimer’s disease.  Research has also linked belly fat to bone loss in men.  Experts say this fat is often the first to go when combined with diet and physical activities you do regularly, like walking, biking, dancing, even housework and working in the yard.  Crunches, sit-ups and other abdominal exercises are good for getting rid of fat located directly under the skin (subcutaneous).

6975217_sJoe is excited about golfing (no cart) with their neighbor and joining a group of friends a few days a week to play bocce ball.  Mary is looking forward to shedding pounds by aqua jogging (running in water) with her friends.  She is also motivated to plant a garden, which promises to be a great form of physical activity.  Consequently, she is looking forward to shopping (more walking) for that new wardrobe after her weight loss. They both realize that daily physical activity and a healthy diet translate to a life-long change, now that they are seriously aiming for longevity and working on their bucket list.  Who knew fun and games could equal health and wellness?

Because they have heard so much about this thing called gluten, they are wondering if it could be the answer to some of their complaints, such as bloating, joint pain, diarrhea, gas, and stomach aches.  (Read “Tips-Gluten No-No’s”.) Since so many people are boasting about losing weight on a gluten-free diet, they are hoping it might work for them also. The doctor is testing them for celiac disease even though they don’t fit the profile, for studies show that even overweight people can have the disease.  In the meantime, they will plan their meals for the week, keep a food journal and take note of when their symptoms worsen. The journal will also allow them to see just how much, what and when they are eating and document all junk food, sugary drinks, processed foods, snacks, and “grazing”.

For years they have tried many ways to lose weight, but failed: diets, treadmill, gadgets, pills, drinks.  Nevertheless, they wonder if there’s any scientific evidence to back up those gluten weight loss testimonials, because it all sounds too good to be true.

Dieting couple

*To calculate your body mass index (BMI) go to the National Heart, Lung and Blood Institute Web site, http://www.nhlbisupppot.com/bmi.

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No Wheat, No Weight? – Part 2

23 Saturday Feb 2013

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6162354_sLike my fictional couple, I too would like to know the skinny on gluten.  I’ve been gluten-free for over a year because of gluten sensitivity and unfortunately, losing weight to the point of now being too thin.  Losing weight was not my intention.  When I stopped eating wheat I wasn’t overweight and didn’t even know about the weight loss claims.  As I wrote in the post “Goodbye Arthur” I was just trying to find the cause for the severe joint aches and pains interfering with my life.  Going gluten-free was a necessity not a choice.  Even with a good appetite, balanced meals, and now eating more calories, the numbers on the scale keep moving in the wrong direction for me.

Some people say that you can never be too thin, but whoever believes that, should have walked in a “too thin” person’s shoes. Fat kids, homely kids, different kids, and skinny kids, were (are) all fair game for cruel kids. Hurtful words don’t just automatically stop ringing in your ears because you get older. Baggy jeans (now being held up with a belt in the last hole) do nothing to improve my self-image.  I’ve heard about injections and implants to enhance your butt, however, that’s too drastic for me.  Consequently, I’m seriously considering a trip to the lingerie department to buy myself a butt.

It seems like a lot of people idolize thinness. Being too skinny can be as unhealthy as being too fat.

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Does anyone honestly think that looking bony, emaciated and anorexic, is attractive? How is it so many woman believe beauty is looking like a citizen from the Land of Famine as they flaunt their frailness?

My problem could be something not showing up in blood tests and on x-rays at this time. For me, it’s probably not from eating gluten-free foods because they often have more calories than gluten-rich food.  I have not eliminated bread, pasta, crackers, chips, pizza, and some goodies, only now they’re gluten-free. As a result, I should be gaining weight like so many others have done. I’m still eating the same “regular” foods that are truly gluten-free, such as meat, poultry, fish, beans, certain grains, vegetables and fruits. (Read “Tips-Gluten No-No’s”.)  When turning to my doctor for answers, she said that a few other patients have also lost weight after eliminating wheat, but she couldn’t offer an explanation.

9583137_sI hope you won’t see my story as an endorsement for a gluten-free diet. Your results could mean that the only thing skinny about your gluten-free diet is your wallet.  Those products are very expensive–five dollars for a loaf of bread that leaves a lot to be desired when it comes to texture and taste.

What really happened to our food supply that led to a dramatic rise in obesity and diabetes? There’s some evidence pointing to the way we started growing and processing wheat several years ago.  What could really be happening in our gut and to our metabolism when we eliminate all that “new” wheat we have been eating.  Is anyone doing research or clinical trials to find some answers? Yes, answers for the sake of those experiencing unintentional weight loss and for everyone caught up in the obesity epidemic who continue developing health problems as a result. Who’s looking out for our health? The National Institutes of Health? The Centers for Disease Control and Prevention? The Food and Drug Administration? The World Health Organization? Is anyone searching for facts?

What has been your experience with gluten? Perhaps our voices will be loud enough to “uncover” the culprit.

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HBO Special “The Weight of the Nation” – 4 parts

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Move It! You’re Losing It

11 Monday Feb 2013

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Click here to read the first post in this series “Dumbbells and Diet”

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This post was going to only be about the fun and easy chair exercises done at home to strengthen our bones and muscles. I then read the latest reports stating that inactivity is killing as many of us as smoking, and it’s not just here in the United States but worldwide.  We have known for a long time that a lack of exercise and physical activity can harm us in many ways, including increasing our risk of death, now it’s right up there with smoking.  It sounds like if we just get off the couch and get physically active we will live longer.  But the couch is so comfortable and we want to sit and just watch our favorite TV shows in peace.  However, those reports should give us something to really think about.  Regardless of our age or physical condition, if we are all aiming for longevity, then those reports should be our wake-up call to do everything we can to keep the Grim Reaper at bay while reaping the benefits from just moving it!

Many of us have good intentions and make resolutions to start exercising but we’re too busy right now, plus, we’re too tired, too old, too sickly, too fat, too thin, and on and on with the reasons.  If we are working, how do we fit it into our schedule? For those who are retired, many don’t want to get up at the crack of dawn to go to a gym or exercise class, and not everyone can afford a gym membership.  Besides, getting up early was for going to work–been there, done that.  But there are those who do better in a class or with a buddy.

What’s the difference between exercise and physical activity?  Physical activities are actions that get your body moving, like gardening, walking, climbing stairs, biking.  Exercise is a form of physical activity specifically planned, structured, and repetitive such as yoga, tai chi, aerobics or weight training.  Both come in many forms giving you the energy needed to do everyday activities as well as maintain and improve your health in order to complete your bucket list.  They can offer a brand new way of looking at life.

person sitting in a chair in the shape of a heartBut what about that chair? The chair exercises are not limited to just strengthening our bones and muscles, they can result in a full-body workout for anyone.  Here’s our chance to “have our cake and eat it too!” (On second thought, the cake might not be such a good idea.)  If the couch is killing us, perhaps the chair will actually save our lives, as we exercise at home while watching TV. Now we can get our exercise in on our terms and time.  No special equipment needed–just a sturdy chair!  Water bottles or cans of food to use for dumbbells, a tennis ball, a towel and a resistance band will be your “expensive” equipment.  I saw a demonstration on TV showing how just 30 seconds of using a resistance band resulted in a high intensity full-body workout.  Of course not everyone is physically up for all that sweating and heavy breathing, so take your time and let your body tell you what’s right for you. Some people even credit the hula hoop and the jump rope for their fitness and weight loss–sounds like fun!

Once inspired, you may want to abandon the chair and transition into different ways of exercising, but before you try to earn an INSANITY T-shirt, be sure to check with your doctor.  Your activity level should fit your physical and medical condition.  People with osteoporosis or low bone density should avoid movements such as twisting or jarring the spine or bending forward from the waist.

Whether you’re a senior with reduced motility or a younger person looking to exercise at the office, this is a great way to relax, stretch, get your heart rate up, reduce stress, strengthen muscles and bones, improve circulation, as well as burn calories. These exercises can even benefit our technology-hooked kids who think punishment is having to go outside and play.

Many of the exercises learned from the chair activities can be done anytime, anywhere and carried over into your daily routine.

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While in line, standing on one leg like a flamingo, you’ll be working on improving your balance.  Even the act of rising up on your tiptoes is not just for ballerinas as you stand at your kitchen counter preparing a meal, or bathroom sink brushing your teeth.  Other activities can even be done while sitting or standing in church–or not.  For those interested in burning calories, standing up and stepping in place during commercials would also help.  If you think these exercise look too easy to be of any benefit, try them, you’ll like them, you’ll become a believer.  Your body and your brain will thank you.  The “feel good” hormones kicking in will be your reward.

How can these exercises that improve our balance, posture and flexibility, strengthen our muscles and bones, and increase endurance, really help in your future?  What physical activities do you really enjoy? Are you preparing to do them for many years to come? Will your picture be used one day in a blog as an example of an active senior?

Senior Asian woman playing tennis

Could you be her partner?

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How’s your pedal power?

Active senior hiker

Will climbing stairs be a challenge?

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Will you “strike out” physically?

Your endurance could be such that your children or grandchildren will have a hard time keeping up with you.  Maybe you are just hoping that your hips and knees allow you to walk to your favorite fishing hole, shop till you drop, or have the flexibility and strength to continue to bend, lift, dig, and rake in your garden. Believe it or not, even short spurts of physical activity throughout the day can reap big benefits for our life span.

For years I heard that exercise is good for you, blah, blah, blah–I had tuned out.  As far as I was concerned, exercise was for everyone who wanted to lose weight and for those who were inactive.  However, over the years I would swim, or take yoga or exercise classes, but I bowled on a regular basis because that’s what I really enjoy.  Now, I realize that the blah, blah, blah was how regular exercise and physical activity could increase my chances of being able to bend and tie my bowling shoes and throw that bowling ball for years to come. I could continue driving to the bowling lanes because I would be able to turn my head with ease while backing out of the driveway or a parking space. Exercise could mean that I would have the mental awareness to know a strike from a space. Will being bedridden from osteoporosis cancel out bowling? Just in case, I opt for breaking a sweat rather than breaking a bone. The exercises I do to improve my balance and flexibility could keep me dancing without missing a beat.  Will depression from poor health silence my singing? Is it up to me to make sure arthritis won’t make playing the piano only a memory? Will a walker replace that brisk walk in the park?

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I’m pretty sure we all want to continue doing the activities we enjoy for many more years.  And think about the things we do everyday from the time we get up until we go to bed, allowing us to reach our ULTIMATE GOAL–maintaining our independence in our home! Or will be become occupants in a different kind of home?

Reports state that by being physically active and exercising regularly we can reduce the chance of developing type 2 diabetes, protect our brain against memory loss and Alzheimer’s, cut the risk of heart disease, improve sleep, lessen arthritis pain, reduce stress, and boost our mood to eliminate depression. Is that enough to motivate you to put the blah, blah, blah into action?

To see chair exercises demonstrated and short videos for all ages, go to the website of The Centers for Disease Control and Prevention (http://www.cdc.gov/physicalactivity/growingstronger/exercises/index.html).  You can also print out examples of the exercises to show your doctor.

The National Institutes of Health has a FREE 120-page Go4Life Exercise and Physical Activity guide and FREE DVD showing these easy chair and wall exercises for improving endurance, strength, balance, and flexibility.  It’s like having a personal trainer in your living room , only you can hit pause whenever you need to. (http://www.nia.nih.gov/Go4Life).

Read “Are You What You Eat?” and see “Simple Salmon” in Fannie’s Kitchen.

CONSULT YOUR HEALTH CARE PROFESSIONAL BEFORE MAKING ANY MAJOR CHANGES.

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Are You What You Eat?

07 Thursday Feb 2013

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Read “Dumbbells and Diet” and “Move It! You’re Losing It” first

bigstock-Osteoporosis-in-word-collage-38927227The reason for starting a blog was to find others who may be going through the same issues around health, nutrition, longevity, etc., and I hope these posts on osteoporosis will open the door for a way to help each other on this journey.  I knew I had to take the diagnosis of osteopenia seriously, especially after learning that one in five people with a hip fracture will end up in a nursing home within a year.  Plus, they are at risk of dying during the year after the break–the threat of death has a way of grabbing our attention.

Hopefully, by now you have read the two posts above and you’re planning to get off the couch and engage in some kind of daily physical activity in your effort to become stronger and more flexible each day.

Now let’s talk about the other part of this healthy regime, a well-balanced nutrition plan for our most valuable “assets”, our bones and muscles.  Keep in mind that what’s good for them is good for the whole body as well.  Is what you’re eating, helping or hurting your body?

DWINDLING STOCKPILE

Everyone is probably aware of the fact that calcium and vitamin D are needed for bone health.  Since we are all in the same boat, because about age 30 we start losing more bone than we replace, we now have to make an effort to maintain and strengthen what we have. Not every older person gets osteoporosis, but it does become more bigstock-osteoporosis-25757441common with age.  Even if we have a stockpile of strong bones built before adulthood, there are those factors putting us at risk we have no control over, like age, family history, gender, and size.  Plus, certain medications and medical disorders are also risk factors. The unhealthy habits known to cause bone loss, which we can change, are physical inactivity, smoking, and alcohol abuse.

INSUFFICIENT FUNDS

Unlike other health problems where we feel or look sick, we don’t “feel” like our bones are fragile.  Unfortunately, we can’t go to the doctor and ask for a blood test to see if we need to eat more calcium or take a supplement.  About 99 percent of the calcium in our body is in our bones and isn’t measured by a blood test.  A bone density test, similar to an x-ray, is for that purpose.  The bad part is that our body can’t produce calcium, it must be absorbed daily through our diet, and to make matters worse, each day we lose it through our skin, nails, hair, sweat, and waste.  Many Americans don’t get the amount of calcium for our body’s needs so it’s taken from our bones, leaving them weak and fragile.  Of those 50 years of age or older, more than 10 million men and women have osteoporosis, and nearly 34 million are thought to have weak bones.  So how do we get our daily recommended amount?

RICH RESOURCES

Foods naturally rich in calcium include milk/milk products, leafy green vegetables, (one cup of cooked collard greens has 266 mg of calcium), a few fish and shellfish, nuts, dried beans, asparagus, broccoli, unsulphured blackstrap molasses, bok choy, to name a few.  (See website at end of post for a short video on bok choy.)  Our body doesn’t absorb calcium well from foods high in oxalates, such as spinach, rhubarb, Swiss chard, or certain beans, however, these foods have other healthy nutrients.

Many studies have linked a higher intake of fruits and vegetables to be beneficial foriStock_000011401679XSmall bone health as well as for our health in general.  Studies show that eating the rainbow of colorful fruits and vegetables, with their different colored compounds, may prevent disease.  For instance, red may help by reducing the risk of several types of cancer, especially prostate, and it protects cells from damage and keeps our heart healthy.  Other colors have their own unique compounds promising health benefits.  According to the Dietary Guidelines for Americans issued by the Department of Agriculture, we should aim for at least two cups of fruits and two and one-half cups of vegetables daily.  (Although fruit looks pretty in that bowl on the counter, it will stay fresh longer when it’s not all together.)  To get your personalized daily food plan, see websites at the end of post.

Now what about the fact that milk is at the top of the list of calcium-rich foods but it is definitely not on the list for those of us who are lactose intolerant and those who don’t eat dairy?  Luckily, calcium-fortified foods come to the rescue:  A few brands of breakfast cereals, snacks, breads, and drinks like rice, coconut, almond, and soy milk, as well as orange juice, are fortified with at least 30% (300 mg) of calcium.  Some provide several health benefits and are high in essential nutrients; however, others may be sugar overload for diabetics.  Be sure to shake the carton of any fortified liquid before each use because calcium settles to the bottom.  (See website at end of post for a short video on dairy substitutions.)

“ADDED VALUE”

Vitamin D plays an important role in the absorption of calcium.  Its other benefits include, reducing infections, improving the immune system and preventing some cancers.  There is a blood test for vitamin D levels.  Some food products are fortified with vitamin D with the Nutrition Facts showing the daily value.  The limited food sources include egg yolks, sardines, salmon, mackerel and tuna.  Our skin naturally makes vitamin D from ultra violet rays (UVB) in sunlight.  I’m sure some people will be upset to learn that they are not going to get their dose of vitamin D in sunlight coming through the window pane.  I was determined to get my dose even during the winter months by sitting in the sun outside on my deck.  But then I realized instead of catching some rays, I would probably catch pneumonia.  Actually, the amount of vitamin D our exposed skin makes depends on the season, time of day, latitude, our skin pigmentation, and other factors.  Consequently, production may decrease or be completely absent during the winter depending on where we live.

Wooden house

More studies are being done on foods that may rob our bones of calcium or decrease calcium absorption and in some way harm our bones:  salty foods, caffeine in coffee, tea, and colas, but not other soft drinks, are a few foods in question.

Visit the National Osteoporosis Foundation (nof.org) website to see your risk factors, recommended daily calcium and vitamin D values, and a list of other foods with essential vitamins and minerals affecting our bones and muscles.

As for calcium and vitamin D supplements and osteoporosis medications, what we are being told is beneficial one day, seems to be bad the next, therefore I’m staying out of that discussion.

I’ve been wondering if it’s possible to see any outward signs to let us know that our bones are being strengthened because of all this healthy eating, and I’m somewhat encouraged.  Since I’ve been on this bone-enrichment plan, which includes eating more fruits and vegetables, my nails are longer and stronger than ever before.  Could this be a good sign that my bones are being strengthened as well?

See post “Simple Salmon” in Fannie’s Kitchen for an easy, bone-building meal.

CONSULT YOUR HEALTH CARE PROFESSIONAL BEFORE MAKING ANY MAJOR DIETARY CHANGES

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Simple Salmon

07 Thursday Feb 2013

Posted by in Fannie's Kitchen

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FANNIE’S KITCHEN

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Read the post “Are You What You Eat?” first

We need to do more than just eat well and exercise to stay healthy.  Research shows that people who have strong relationships with friends and family, and a healthy social life, live longer than people who do not.  So, invite some friends over for any easy, bone-building meal and sing, laugh, dance, tell exciting short stories, have fun.  As you savor your food, while saving your bones, you’ll also be adding a few more years to your life–sounds like a winner to me, how about you?

  • Prep Time: 10 minutes
  • Cook Time: 12 minutes
  • Marinating Time: 45 minutes
  • (My substitutions are in parenthesis)

INGREDIENTS:

  • 1 tablespoon butter, melted
  • 1 tablespoon vegetable oil (grapeseed oil)
  • 1 tablespoon Worcestershire sauce
  • 1 tablespoon honey mustard
  • 1 tablespoon brown sugar (unsulphured blackstrap molasses)
  • 1/4 teaspoon garlic powder
  • 1 tablespoon lemon juice
  • Dash hot sauce
  • Salmon fillets

DIRECTIONS:

  1. Set salmon aside and combine other ingredients in a large bowl and whisk to combine.  Place salmon in a shallow dish and pour marinade over.  Cover and chill for 45 minutes.
  2. Bake salmon in preheated over (400) for about 12 minutes.  Salmon is done when it’s glazed and flakes easily with a fork.  The time depends on thickness of salmon.  (You can probably broil rather than bake.)

Serve with sweet potatoes, coleslaw, tossed salad (which includes bok choy), steamed asparagus (thin spears) topped with marinated sun-dried tomatoes.  Add your favorite dessert.

Feel free to share your easy bone-building meals in the comment section.

Related posts:  “Dumbbells and Diet” and “Move It! You’re Losing It”

See a short video:  How to Prepare Bok Choy at About.com/video/bok choy

Resources:

Brigham Young University (relationships and longevity study)

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