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Food and Nutrition


THE OBESITY EPIDEMIC IN AMERICA

 

Obesity has become a worldwide epidemic, and its prevalence has serious detrimental effects to our health and the cost of healthcare. Researchers have linked obesity to many serious diseases and health conditions including heart disease, stroke, various cancers, diabetes,arthritis, and Metabolic Syndrome. Obesity has been increasing dramatically in the United States. One-third of adult Americans are obese with another one-third of Americans considered overweight. In 1997, only 3 states had obesity rates above 20%, but by 2007, 49 states were at that level. Researchers suggest that that the main reasons in the rise of obesity are our sedentary lifestyles and high caloric diets. Americans consume an abundance of processed foods that have added sugars, are high in sodium, and are low in fiber. We tend to eat foods that make us hungrier(added sugar) and don't fill us up(low fiber). The processing and added chemicals has also negatively affected the nutrient value of our food. The amount of sugar consumption in the United States is astounding, with the average American ingesting 2-3 lbs. of sugar per week or 135 lbs. per year. In the past twenty years, Americans have increased sugar consumption by an average of 26 lbs. per person. Over 100 years ago, consumption averaged 5 lbs. per person per year. Excessive sugar consumption has been linked to weight gain, obesity, diabetes, depression and a host of other health problems. Sugar can also accelerate the aging process, and here at LLLW, we just can't have that. Highly refined sugars are in just about everything we eat that is processed, from breakfast cereals to bread, ketchup, pasta, spaghetti sauce, and packaged microwave meals. Many nutritionists recommend no more than 40g of added sugar per day, an amount that is in an average can of soda. Here at LLLW, we're going to examine raw foods recipes and preparation to help us reduce our daily intake of added sugars.


US NEWS BEST DIETS

 

US NEWS evaluated and ranked 32 different diets based on input from a panel of health experts. The criteria were that a diet had to be easy to follow, nutritious, and safe and effective in dealing with weight loss, diabetes, and heart disease. Their number 1 diet was the DASH Diet (Dietary Approaches to Stop Hypertension). The rest of the top 5 were: TLC Diet, Mayo Clinic Diet, Mediterranean Diet, and Weight Watchers. Check out more at http://health.usnews.com


 


 


 


 


 


   

   

   

RAW FOODS APPLE TART-DELICIOUS!

 


LLLW EPISODE 18 - RAW FOODS II

 


LLLW EPISODE 16-RAW FOODS WITH JENNIFER BARBA

 



RAW FOOD ZUCCHINI PASTA WITH MARINARA!

 


THE RAW FOOD DIET

 

The raw food diet consists of unprocessed plant foods including fresh fruits and vegetables, grains, beans,dried fruit, sprouts, seeds and nuts. Raw food is not cooked, as this is seen to reduce nutritional value and destroy enzymes that assist in digestion and absorption; rather it can be heated at no more than 116 degrees F. Raw food practitioners claim that this diet will give individuals more energy, improve digestion, help with weight loss, and reduce the risk of heart disease, diabetes, and cancer. A word of caution: certain nutritional deficiencies can result from using the raw food diet alone including a lack of enough calcium, iron, protein, and vitamin B-12. Before beginning any dietary modification or weight loss regimen, be sure to consult with your physician.


 


 


FIBER FILLS YOU UP!

 

Fiber is the indigestible portion of plant foods such as fruits, vegetables, potatoes, whole grains, beans, and nuts. Fiber is either soluble or insoluble with most foods being a combination of both types. Soluble fiber helps lower LDL cholesterol and helps control blood glucose and insulin levels. It's best sources are apples, grapes, bananas, citrus fruits, carrots, potatoes, sweet potatoes, oats, peas, beans,and soybeans. Insoluble fiber may reduce your risk of colon cancer and it is found in brown rice, wheat bran, corn bran, broccoli, cabbage, celery, pears, peaches, strawberries, and other fruit with seeds. Fiber foods provide bulk without a lot of calories so they will help you lose weight or help control your weight by making you feel full. According to the National Academy of Sciences Institute of Medicine, men over 50 need about 30g of fiber per day while women over 50 need about 21g per day. If you add more fiber to your diet, do it gradually to help reduce gas. It is also important to drink enough water because fiber draws water from your intestines. Adequate hydration will help make stools soft and aid in proper bowel function.


LLLW 16 PREVIEW-"CHOCOLATE" MOUSSE!

 



DO DIETS WORK?

 

In the April 2007 edition of American Psychologist, lead researcher Traci Mann and her colleagues analyzed 31 long-term calorie-restricting diet studies to see if dieting was an effective treatment for obesity. They found that subjects typically lost 5-10% of their starting weight in the first six months, but that over time, one-third to two-thirds of dieters regained more weight than they lost on their diets. Sustained weight loss occurred only in a small number of participants. The researchers found that there was little support for the idea that diets result in lasting weight loss or health benefits. In summary, for most people, diets do not work. Other studies that followed the limited number of successful dieters found several common traits: Those who sustained their weight loss had clear, stated goals that they shared with others and were supported in their efforts; they tended to have plans or were aware of their exercise and nutrition choices and the impact of those choices on their goals; and they believed in making gradual progress, replacing unhealthy habits with healthier behaviors continuously over time.


LLLW 16-PESTO STUFFED MUSHROOMS

 



NUTRIENTS THAT HELP YOU LIVE LONGER

 

Researchers suggest that that the following 3 nutrients will help you live longer and healthier, according to the April 2011 issue of Mayo Clinic Embody Health: POLYPHENOLS-a common anti-oxidant found in cloves, peppermint, cocoa powder, some spices and herbs, dark chocolate, flaxseed meal, and certain berries. Polyphenols may help prevent metabolic diseases including diabetes and obesity. OMEGA 3 FATTY ACIDS- fats that are good for you that may protect against nervous system diseases linked to aging. Omega 3's are also good for your heart and are found in fatty fish and fish oils, flaxseed and flax oil, canola oil, and walnuts. ANTIOXIDANTS- substances that clean up the free-radicals that damage cells, contribute to chronic disease, and age you. They are found primarily in plant-based foods. They are abundant in pecans, walnuts, blackberries, blueberries, cranberries, raspberries, strawberries, green tea, fruits and vegetables.


PROTEIN:HOW MUCH AND WHEN MAKES A DIFFERENCE

 

More research is confirming the role of protein in delaying the aging process, causing gains in lean muscle, and weight loss. Experts recommend that 10-35% of our daily calories should consist of protein. Some suggest that the minimum should be 25%. Recent protein research has examined the optimal time to consume protein. Most diets in America provide the most protein in the evening meal,and much less at breakfast, if breakfast is eaten at all. 60% of Americans skip breakfast, and there is increasing evidence that this can slow the metabolism and actually lead to weight gain. Research by Leidy, et al 2015,concluded that a simple dietary strategy of eating a protein packed breakfast could improve weight management. Starting out with more protein gives your muscles what they need when they need it, and gives you satiety thereby helping to curb your appetite during the day.