Super Seniors Fitness Solutions

Keys to Living Well, Feeling Great & Enjoying Life

13/13 Lies That Keep Us Fat and Sick – Fat November 25, 2013

Filed under: Health,Nutrition — jax allen @ 8:30 am
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13. Fat Makes You Fat


It seems to make sense that eating fat would make you fat.

After all, the stuff that is making people soft and puffy is fat.

For this reason, eating more fat should give us more of it.

However, it turns out that it isn’t that simple. Despite fat having more calories per gram than protein or carbohydrates, diets that are high in fat do not make people fat.

This depends completely on the context. A diet that is high in carbs AND fat will make you fat, but it’s NOT because of the fat.

In fact, the studies consistently show that diets that are high in fat (but low in carbs) lead to much more weight loss than diets that are low in fat (114, 115, 116).

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Thanks. Jax

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How To Reduce the Risk of Second Cardiac Event

Filed under: Health — jax allen @ 6:26 am
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I ran a short workshop on Saturday for a few clients and while we discussed juices vs. smoothies I was explaining the work I do with my Super Seniors. I’ve known for a long time that just turning up to a club like ours give members a much better chance of avoiding further problems. The thing I find interesting is that this protective effect has as much to do with friendship and support as the exercise activities I offer – never thought I’d admit that!

Then I found this article published in SAGA newsletter- have a read. Maybe you’ll decide to join a support group for your rehab, or encourage someone close to you to…..


Reduce the risk of a second heart attack

By Lesley Dobson , Thursday 14 November 2013
New guidelines on cardiac rehabilitation aim to improve heart health, both in and out of hospital.
Scientists know that taking part in a cardiac rehabilitation programme after you’ve had a heart attack can help improve your health and reduce your risk of having another heart attack.

Now the National Institute for Health and Clinical Excellence (NICE) has published updated guidance on the best ways to reduce this risk.

The UK death rate from Coronary Heart Disease (CHD) is quite high when compared with other countries. CHD causes more than 103,000 deaths a year. And there are around one million men and almost 500,000 women in the UK who have survived a heart attack.

The aim of the updated guideline is to help prevent those heart attack survivors from having another heart attack. The new guideline recommends:

Cardiac rehabilitation should be started as soon as possible, and before the patient is discharged from hospital.
Patients should be invited to a cardiac rehabilitation session, starting within 10 days of their return home.
Cardiac rehabilitation programmes should be offered in a choice of places, including in hospital, in the community, and even in their own homes.
The programme should provide a range of different types of exercise to meet the needs of people of all ages, or those who have other illnesses.

“Cardiac rehabilitation has been identified by national government, the health service and NICE as a vital part of the care that people with heart disease should receive, yet provision and take-up remains patchy across the UK,” says Joseph Clift, Policy Manager at the British Heart Foundation.

“In a tough financial climate for the NHS, it’s crucial to invest in effective chronic disease management that improves patients’ quality of life and stops their health deteriorating. These services should be fully funded and every patient who is suitable should be offered a place on a programme.”

The new guideline recommends that people who have had a heart attack should eat a Mediterranean-style diet, with more bread, fruit, vegetables and fish. Other major priorities in the updated guidelines include the use of drugs after a heart attack. This includes treatment to prevent blood clots and drugs to reduce blood pressure and to control heart rhythm and rate.

“People who have had a heart attack, almost 80,000 in England and Wales in 2011–2012, are at increased risk of a further attack, but there is a lot we can do to help them reduce this risk,” says Dr Phil Adams, retired consultant cardiologist and Chair of the Guideline Development Group.

“The guideline stresses the importance of starting cardiac rehabilitation very early so that people can straight away start to learn about the lifestyle changes that will help, for instance stopping smoking, and can make plans for exercise when they are ready.”

“The guideline also makes recommendations to make drug treatment as effective as possible, bringing in the new drugs to stop clotting in the arteries, and most important, emphasising communication about drug plans between all those caring for people who have had a heart attack.”

To find out more about cardiac rehabilitation programmes, talk to your GP or heart specialist.

Have a Great Day



Inspirational Seniors #13 November 24, 2013

Filed under: Uncategorized — jax allen @ 8:05 am


No Equipment Needed!
Makes you think about how much joint mobility you’ve lost?
Perhaps we should all remember to play more and sit still less…

Enjoy your Sunday x


12/13 Lies That Keep Us Fat and Sick – Sugar November 23, 2013

Filed under: Health,Nutrition — jax allen @ 8:30 am
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12. Sugar is Bad Because it Contains “Empty” Calories


Many think that sugar is unhealthy just because it contains “empty” calories.

This is true… sugar contains a lot of calories, with no essential nutrients.

But this is really just the tip of the iceberg.

Sugar, mainly due to its high content of fructose, can have severe adverse effects on metabolism and set us up for rapid weight gain and metabolic disease (102).

When we eat large amounts of fructose, it gets turned into fat in the liver and is either shipped out as VLDL particles, or lodges in the liver to cause non-alcoholic fatty liver disease (103, 104).

Studies in humans show that excess fructose can lead to insulin resistance, elevated blood sugars, elevated triglycerides, increased small, dense LDL and increased abdominal obesity in as little as 10 weeks (105).

Fructose also doesn’t lower the hunger hormone ghrelin and doesn’t affect satiety in the brain in the same way as glucose. This way, sugar causes a biochemical drive in the brain to eat more and get fat (106, 107, 108).

This applies to fructose from added sugars, NOT the natural sugars found in fruits.

When consumed in excess, added sugar is associated with multiple diseases, including obesity, heart disease, type II diabetes and even cancer (109, 110, 111, 112, 113).

Sugar is probably the single worst ingredient in the modern diet.

Bottom Line: The harmful effects of excess sugar go way beyond empty calories. Sugar can have severe adverse effects on metabolism, leading to weight gain and many serious diseases.

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Thanks. Jax

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Book Review – in Praise of Ageing November 21, 2013

Filed under: Fun,Senior Moments — jax allen @ 9:19 am
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Found this article – the books looks good.
“We need to be respected as individuals, have the ability to reinvent ourselves, our work and purpose, and have access to good medical advice.” … Author Patricia Edgar, 76.


Patricia Edgar. Text. 272pp. $40.

A friend of mine retired at 62 and bought a piano on which he intended to learn to play properly. This didn’t happen. Year after year, he looked at the lovely instrument, full of regret but sure it was pointless to start learning. His three siblings and parents had all died early of heart disease, so death was surely keeping a close eye on him as well. When he was 89, he gave the piano away. He died at 93.

Chuck Berry, (guitar, not piano), should be referenced here: ”C’est la vie said the old folks/ It goes to show you never can tell.” Patricia Edgar, in In Praise of Ageing, disagrees with Chuck Berry’s old folk. She believes you CAN tell.

In Praise of Ageing … The truth is that people over 90 are the “fastest growing population group in the country”. Photo: supplied
You can pretty much tell your older age by the way you live your younger years. Or, as Edgar prefers to say, the first half of life. She does not enjoy the term old age, with its implications of burden and helplessness. She has a point; in a youth-worshipping society, getting old is grotesque. Yet the truth is that people over 90 are the ”fastest growing population group in the country”.

Edgar, 76, has turned her vexation at being reshelved as ”old” into an argument about the uses and pleasures of getting old. Her own vigorously lived life has been superbly useful as a sociologist and educator, mother and grandmother. She has joined the lengthening list of people writing a reconsideration of life from the vantage point of the famous long view. Daniel Klein’s excellent, low-key Travels With Epicurus is perhaps the best known. Unlike Edgar, Klein favours acceptance and philosophy, rather than argument. It is puzzling that Edgar doesn’t mention Klein, because she describes academic William Miller’s Losing It as ”blackly funny and erudite”. Is this the same book I found an unreadable mess?

In Praise of Ageing has a short introductory essay, followed by eight brief biographies of those who have reached their late 80s and 90s or more and are able to continue leading admirable lives. Edgar’s essay is full of useful information and will be especially pertinent to those who haven’t read much on the subject and want a neat overview. (Around 60, old age becomes the topic du jour.)

In Praise of Ageing has eight biographies of those who have reached their late ’80s and ’90s or more who lead admirable lives.
Edgar is especially incensed about the economic theories that predict old people will destroy the economy and she makes a case against this presumption. She challenges many other accepted theories as well, some of them surprising and long-held.

The only thing I remember from Year 10 science was the teacher saying ”death is hereditary”. He was wrong: genes account for only 20 to 30 per cent of our possibility of reaching 100; the rest has to do with those identifiable (gorgeous) traits of optimism, resilience, busyness, cheerfulness and (sigh) not smoking, not drinking to excess and keeping a sensible weight throughout the lengthy entertainment. But we know this because we have looked at Christopher Hitchens, drinker dead at 62; Orson Welles, eater dead at 70; and Peter Cook, denier of cheerful, dead at 63, etc. (Musicians age in a parallel universe. Chuck Berry is still here, but he had to be carried off the stage at the last concert.)

The disturbing fact is centenarians all tend to be lovely people, while unlovely neurotics die young(ish). Only the good die young? Pshaw!

These potted biographies illustrate everything that research is discovering about ageing well. They have all led lives actively contributing, rather than passively accepting. Optimism, and – charmless term – positiveness kept them going.

One other thing is remarkable; money never seems to have been a real problem to any of them. This week yet another global study identifies money as the major factor in staying healthy and staying alive.

This book needs more diversity than a study of the author’s friends and relations. Her suggestions to live the later years well are queerly blinkered.

”We need to be respected as individuals, have the ability to reinvent ourselves, our work and purpose, and have access to good medical advice.” Sure. Who’d disagree? Discuss and analyse with your Big Issue seller.

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11/13 Lies That Keep You Fat and Sick – Salt

Filed under: Health,Nutrition — jax allen @ 8:30 am
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11. Everyone Should be Cutting Back on Sodium


The health authorities constantly tell us to reduce sodium in the diet in order to reduce blood pressure.

Whereas most people are eating about 3400 mg of sodium per day, we are usually advised to cut back to 1500-2300 mg per day (about 3/4 to 1 teaspoon of salt).

It is true that reducing sodium can cause mild reductions in blood pressure, especially in individuals who have elevated blood pressure to begin with (95).

But it’s important to keep in mind that elevated blood pressure itself doesn’t kill anyone directly. It is a risk factor, not necessarily a cause of disease.

Interestingly, many studies have examined whether sodium restriction has any effect on cardiovascular disease or the risk of death. These studies consistently found no effect… even in individuals with high blood pressure (96, 97, 98).

Other studies show that too little sodium can also be harmful, leading to adverse effects such as insulin resistance, elevated LDL cholesterol and triglycerides, as well as an increased risk of death in type II diabetics (99, 100, 101).

Overall, there is no evidence that healthy people need to cut back on sodium.

Bottom Line: Despite sodium restriction being able to mildly reduce blood pressure, this does not lead to improved health outcomes.

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10/13 Lies That Keep You Fat and Sick – low Carb Diets November 19, 2013

Filed under: Health,Nutrition — jax allen @ 8:30 am
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10. Low-Carb Diets Are Ineffective and Downright Harmful


Low-carb diets have been popular for several decades.

Because they are high in fat, they have been demonized by nutritionists and the media.

They repeatedly claim that such diets are “unproven” or downright dangerous.

However, since the year 2002, over 20 randomized controlled trials have examined the effects of low-carb diets on various aspects of health.

Almost every one of those studies agrees that:

Low-carb diets lead to significant decreases in blood pressure (82, 83).
Low-carb diets where people are allowed to eat as much as they want cause more weight loss than low-fat diets that are calorie restricted (84, 85).
Low-carb diets increase HDL (the good) cholesterol and decrease triglycerides much more than low-fat diets (86, 87, 88).
Low-carb diets change the pattern of LDL (the “bad”) cholesterol from small, dense LDL (very bad) to Large LDL – which is benign (89, 90).
Low-carb diets have powerful positive effects on type II diabetes, significantly lowering blood sugar and reducing the need for medication (91, 92, 93).
If anything, low-carb diets appear to be easier to stick to than low-fat diets, probably because people don’t have to restrict calories and be hungry all the time (94).
Even though low-carb diets are unnecessary for people who are healthy and active, studies show that they are extremely useful against obesity, metabolic syndrome and type II diabetes… which are some of the biggest health problems in the world.

Despite these powerful results, many of the “experts” that are supposed to have our best interests in mind have the audacity to call low-carb diets dangerous and continue to peddle the failed low-fat diet that is hurting more people than it helps.

Bottom Line: Low-carb diets are the easiest, healthiest and most effective way to lose weight and reverse metabolic disease. It is pretty much a scientific fact at this point.

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Thanks, Jax

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9/13 Lies That Keep You Fat and Sick – Vegetable Oils November 18, 2013

Filed under: Health,Nutrition — jax allen @ 8:30 am
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9/13 Refined Seed- and Vegetable Oils Are Healthy


Some studies show that polyunsaturated fats lower your risk of heart disease.

For this reason, many have recommended that we increase our consumption of vegetable oils like soybean oil, sunflower oil and corn oil.

However, it is important to realize that there are different types of polyunsaturated fats, mainly Omega-3s and Omega-6s.

While we get Omega-3s from fish and grass-fed animals, the main sources of Omega-6 fatty acids are processed seed- and vegetable oils.

The thing is… we need to get Omega-3s and Omega-6s in a certain balance. Most people are eating too little Omega-3 and way too much Omega-6 (73, 74).

Studies show that excess Omega-6 fatty acids can increase inflammation in the body, which is known to play a causal role in many serious diseases (75, 76).

Most importantly, seed- and vegetable oils are associated with a significantly increased risk of heart disease… the biggest killer in the world (77, 78, 79, 80, 81).

If you want to lower your risk of disease, eat your Omega-3s but avoid the refined seed- and vegetable oils.

It’s important to keep in mind that this does NOT apply to other plant oils like coconut oil and olive oil, which are low in Omega-6 and extremely healthy.

Bottom Line: Excess consumption of refined seed- and vegetable oils can increase inflammation in the body and dramatically raise your risk of cardiovascular disease.

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8/13 Lies That Keep You Fat and Sick – Lo Fat Hi Carb Diets November 17, 2013

Filed under: Health,Nutrition — jax allen @ 8:30 am
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8/14 The Healthiest Diet is a Low-Fat, High-Carb Diet


Since the year 1977, the health authorities have told everyone to eat a low-fat, high-carb diet.

This was originally based on political decisions and low quality studies that have since been thoroughly debunked.

Interestingly, the obesity epidemic started at almost the exact same time the low-fat guidelines first came out.

In the UK fitness ‘Gurus’ like Rosemary Connolly founded a Lo-Fat empire- about as ineffective in terms of long term fat loss as weightwatchers and slimming world (5% over 18mths).

Since then, several massive studies have examined the health effects of the low-fat diet.

In the Women’s Health Initiative, the biggest study on diet ever conducted, 48,835 women were randomized to either a low-fat diet or continued to eat the standard western diet.

After a study period of 7.5 years, the low-fat group weighed only 0.4 kg (1 lb) less and there was no decrease in cardiovascular disease or cancer (68, 69, 70).

Other studies agree with these findings… this diet is notoriously ineffective (71, 72).

Even though it may work for healthy and active individuals… for people with obesity, metabolic syndrome or diabetes, the low-fat diet can be downright harmful.

Bottom Line: The low-fat, high-carb diet recommended by the mainstream nutrition organizations is a miserable failure and has been repeatedly proven to be ineffective.

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Inspirational Seniors #12

Filed under: Uncategorized — jax allen @ 8:05 am


Any Activity is Good Activity!

We were discussing the recent Spec Saver Adverts on UK TV of recent weeks, they are very clever the latest features a fitness instructor ( short sighted) teaching a wild exercise class to seniors expecting Bingo. Find them, they must be on YouTube. Watch them join in- what a Hoot!, I think I’ll have to revise my Super Senior moves next week!

Don’t forget to like and follow!

Jackie x