Super Seniors Fitness Solutions

Keys to Living Well, Feeling Great & Enjoying Life

Forget Cholesterol!  April 12, 2016

Filed under: Health,Nutrition — jax allen @ 11:18 am
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Forget Cholesterol

Inflammation’s the Real Enemy
Keeping up with which foods to eat and which ones to avoid could be a full-time job. That’s because scientists continue to learn more about what we put in our bodies.
Some of their latest findings could change your mind about fat.

  
Twenty years ago, doctors told us to stay away from high-fat foods like eggs, bacon, and butter because they raised cholesterol and could lead to heart disease.
America responded and stopped eating fat. In its place, however, we ate more sugar and other carbohydrates.
How did that work out? Not great. As a whole, Americans grew fatter and sicker than before. Scientists back then may have reached the wrong conclusion.
Now a growing number of medical experts say weight gain, heart disease, and other illnesses are not caused by high cholesterol, but by something different: inflammation.

  
That means instead of avoiding foods that raise our cholesterol, we need to avoid foods that cause inflammation.

Cholesterol’s Bad Rap

Dr. Beverly Teter, a lipid biochemist at the University of Maryland, studies how the different kinds of fat in food affect our health.
Teter said scientists wrongly blamed cholesterol for heart disease when they saw high levels of it at a damaged blood vessel. Teter believes the body put the cholesterol there to fix the problem, which was actually caused by inflammation.
“It’s the inflammation in the vessels that start the lesion,” she explained. “The body then sends the cholesterol like a scab to cover over it to protect the blood system and the vessel wall from further damage.”
Research also shows cholesterol can protect against respiratory and gastrointestinal problems, and helps create vitamin D. People with higher cholesterol live longer.
Teter said that’s a scientific fact that she can vouch for personally.
“I come from a family that has, my mother’s side, had naturally high cholesterol. Her cholesterol was between 380 and 420 when I started watching her medical records, and she died at 97,” she said. “So I don’t think that cholesterol was too bad for her.”

Inflammation Producers

Cholesterol is especially important in the brain, which contains more cholesterol than any other organ and needs it in order for a message to get passed from one brain cell to another.
Therefore, Teter said when it comes to food choices, don’t worry if it raises your cholesterol. Focus your attention instead on whether it reduces inflammation.
When choosing which fats to eat, pick the ones that are high in Omega 3 fats and also choose natural saturated fats. On the other hand, stay away from the fats that lead to inflammation, such as trans fats and Omega 6 fats.

  

How to you tell the healthy Omega 3s from the unhealthy Omega 6 fats? Vegetable oils and mayonnaise contain Omega 6 fats, so be careful with how much you consume.

  

Ideally, Omega 6 fats are healthy but only when consumed in the same amount as Omega 3 fats. The typical American, however, consumes 15 times more Omega 6 fats than Omega 3s. This imbalance creates inflammation.
So cut back on the Omega 6s and increase your consumption of Omega 3s. These are in foods like olive oil and avocados.
Cold water fish is an excellent source of Omega 3 fat, particularly DHA, which is a super brain booster. One great way to make sure you’re getting enough Omega 3, specifically DHA, is by taking a fish oil supplement. Doctors recommend one that contains at least 750 mg of DHA daily.

Butter is Better

At one time dieticians considered margarine, which is a trans fat, heart healthy. Doctors now say a better choice is butter.
In the last 20 years, trans fats have become the ingredient of choice for almost all processed foods. You can tell something contains trans fat if you see the word “hydrogenated” in the list of ingredients.
Saturated fats have really gotten a bad reputation over the last couple of decades. But they are not as bad as they have been made out to be. In fact, doctors recommend eating some saturated fats every day, such as coconut oil.
This saturated fat fights colds and the flu and has even reversed the symptoms of Alzheimers, ALS and Parkinson’s Disease in some people.

Say ‘No’ to Inflammation

You should also remember those non-fat foods that make us fat and increase inflammation contain sugar and refined carbohydrates. Anything containing high fructose corn syrup or other sugars leads to inflammation.
So do grains, especially refined grains such as white bread, pasta, rice, and so on.
So when it comes to your health, inflammation beats out cholesterol as the new enemy. Take it on by saying “yes” to foods like fish and coconut oil, and “no” to sugar and carbohydrates, and dangerous trans fats.
*Originally aired February 1, 2013.

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Eggs Evil Cholesterol Bombs? November 8, 2014

Filed under: Health,Nutrition — jax allen @ 8:30 am
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“Eggs Are Evil”</strong

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This one hits close to home because delicious omelets are one of my favourite foods. Eggs get a bad rap because they contain a large amount of cholesterol, therefore people think eggs will increase their risk of heart disease.

Lucky for you and I, science is showing that cholesterol in the diet doesn’t really raise the cholesterol in the blood. Eggs actually have the opposite impact. Eggs raise the “good” cholesterol and are not shown to increase the risk of heart disease. 1 2

Here’s the truth: Eggs are one of the most nutrient dense foods in the grocery store. They are loaded with a variety of nutrients and even powerful antioxidants to protect your eyes. 3

Eat Clean. train Smart. Feel Great

Jax

References
1. http://www.bmj.com/content/346/bmj.e8539
2. http://www.ncbi.nlm.nih.gov/pubmed/19369056
3. http://ajcn.nutrition.org/content/70/2/247.short

 

Addicted to Bread? November 7, 2014

Loaf Lie #1: “Whole Grains & Whole Wheat are an Essential Part of a Healthy Diet”

If you’ve set foot in a grocery store or read a newspaper in the last 50 years, you’re familiar with the message that whole grains are healthy… and the more you eat, the better off you’ll be.

This is a LOT more than a “little white lie” invented to sell cheap agricultural products at huge markups… it is the biggest health scam ever perpetrated on the public!

Of course, this message comes to you from the same corporate interests and government health nannies who urged you to replace farm-fresh butter with heart stopping trans-fat (in the form of industrially-manufactured margarine).

The truth is that there is nothing “essential” about whole grains. In fact, they are among the unhealthiest foods you can consume.

One of the most important reasons is that…

Whole Grains Spike Your Blood Sugar
You probably know that high glycemic foods cause a rapid rise in blood sugar and insulin.

This triggers a cascade of inflammation and increases your risk for cancer, Alzheimer’s, heart disease, fatty liver and diabetes.

And it doesn’t make you look very good either…

High insulin levels promote the storage “visceral” belly fat, which surrounds your organs and sends metabolic messages that promote disease.

High blood sugar also causes the formation of advanced glycation end-products (AGEs) – nasty little compounds that speed up the aging process and damage tissues (especially the skin, in the form of wrinkles and lost elasticity).

And guess what?

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And it’s the specific TYPE of carbs in bread that are to blame.

About 75% of the carbohydrates in wheat are in the form of amylopectin A – a compound that is unique in just how rapidly it is transformed into glucose.

This is why wheat spikes your blood sugar higher than almost all foods – even when the same number of carbohydrates is consumed!

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And that’s not all this health-harming carb can do…

“Heart Healthy” Whole Wheat… Causes Heart Disease!
The medical establishment has greatly exaggerated the role of cholesterol in heart disease.

But there is one type of cholesterol closely linked to this killer – small dense LDL particles.

A study published in the Journal of the American Medical Association showed that people with high levels of small dense LDL have a 300% greater risk of heart attack!

Many doctors believe it is the number one risk factor for heart disease in the U.S.

And guess what triggers these dangerous compounds to form more than any other food?

It is the amylopectin A found in wheat!

Think about that the next time you see the American Heart Association “Seal of Approval” on a package of whole grain bread.

And to think they recommend you eat this food AT LEAST three times per day!

In fact, if you are eating grains this often, it might not be your fault…

Are You High on Bread?
The Addictive Properties of Wheat
You’ve probably heard that sugar triggers the same pleasure centers in the brain as drugs of addiction. That’s why it can be so hard to “just say no” to
sweet treats.

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But wheat has drug-like properties even more powerful than sugar!

That’s because in addition to the rapid sugar rush wheat provides, it also produces specific compounds that bind to morphine receptors in the brain.

In addition to subtle euphoria, these opiates cause a repetitive cycle of cravings – for more grains!

It’s no wonder a study published in the journal Psychosomatic Medicine showed that people who eat wheat consume an average of 400 calories more per day.

So, next post we’ll look at another dangerous misconception about bread (as well as cookies, crackers, cereal, pasta and cake)…

Eat Clean. Train Smart. Expect Results.

Jax.

 

Saturated Fat – This One’s For Rob! October 10, 2014

Filed under: Health,Nutrition,Senior Moments — jax allen @ 7:22 am
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Fats! Which One?

Through the 90’s the food fad was low fat, sadly even though it didn’t work as a weight loss plan, the diet industry began to produce lots of low fat foods, the rest of food manufacturers followed along.
Press releases and magazine articles based on them re-in forced the idea that at was bad.
Our NHS took evidence from studies, which were faulty, miss-interpreted and at worst, misleading.

So, Rosemary Connolly, the UK Queen of the low fat diet, jumped on board and the spiral into illness and an obese population was on it’s way. To this day many people think low fat is the best way to avoid CHD, Stroke, High Blood Pressure and elevated Cholesterol. Of course this cannot be true – as dietary fat, especially saturated fat will not always effect your cholesterol level. Just as cholesterol levels will not always lead to heart disease and stroke.

Now, times are changing. More and more people are realizing the importance of fat in the diet – good fat that is.

When adding fat into your diet plan, which you should do to maintain optimal health, you must choosing the correct sources.

Chosen unwisely, fat will not only contribute to a body weight and composition problem, but it could put your health at stake as well.

I really want to help you forget all the Lo fat nonsense of the last 30 years and re- learn what your grand parents knew – how to make meals from real food, to eat meat, dairy, fresh vegetables and enjoy very occasional sweet/fatty treats.

So, let’s talk about FATS…..

Fish Oil – The King Of Fats

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If there’s one type of dietary fat that you definitely want to be taking in, omega fatty acids are it. Omega fats, which are commonly found in fatty sources of fish (such as salmon and sardines), walnuts, and flaxseeds (along with fish oil supplements), are going to ensure that your body grows and develops as it should be.

These fats are considered essential because your body will not produce them on its own so without an intake through the diet, you’re going to be falling short.

Furthermore, omega-3 fatty acids can help to prevent a number of different diseases including arthritis, heart disease and some forms of cancer all while helping to keep your cholesterol level in check.

Omega fats, in a ratio of 1:1 Omega3 to Omega 6, can also boost your level of insulin sensitivity, which will go a long way towards encouraging a leaner overall body composition.

You should avoid adding Omega 6 as they are linked to increased inflammation.

Olive Oil – A Secret Of The Mediterranean Diet

If you’ve ever heard of the Mediterranean diet approach before, you know that at the heart of it is olive oil. People of this area consume diets that are very rich on olive oil and suffer some of the lowest rates of health issues worldwide.

Olive oil is known as an unsaturated fat and will not only prevent heart disease, but also help to keep cholesterol levels in a healthy range and ward off cancer.

It’s essential that you don’t heat olive oil over its smoke point (around 210C) however, as this can cause it to break down and produce free radicals that will then damage your health.

I like to use Olive Oil as a dressing to already cooked food – that way you get the goodness, the flavour and no nasties.

Coconut Oil – The Hidden Healthy Fat

Another fat that must be mentioned is coconut oil. Most people would recognize this as an unhealthy fat as it’s considered to be of the saturated variety. But don’t be fooled, coconut oil is actually a very healthy and is considered a medium chain fatty acid. These fatty acids react differently in the body than most and can actually be broken down and used as a fuel source immediately rather than being stored directly as body fat tissue like longer chain fatty acids are, which are found in plant based oils. ( avoid ALL plant based fats- margarine, cooking oils etc).

Adding coconut oil to your daily diet can help to increase your metabolic rate and promote faster overall weight loss, so if you’re serious about getting lean, get some and use it.
It also has anti-fungal properties, can help to enhance your energy level and endurance, and also offers antioxidant support.

I cook with coconut oil all the time as it can be heated to high temperatures without harming the oil. You cab even buy oil that’s has no coconut flavour; however I find when cooking meats the coconut flavour can be a great addition.

It makes a great moisturiser too – visit your local West Indian or Asian store for great bargain prices compared to Supermarkets.

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Canola Oil – The Fat On Your Banned List

Finally, to finish off our discussion of fats, we must make note of one that you should be avoiding at all costs – canola oil. The issue with canola oil is that it’s heavily processed and contains trans fatty acids, which are extremely detrimental to your health and well-being.

The body has absolutely no requirement for these trans fats and you should eliminate them from your diet altogether.

In addition to this, canola oil is very unstable when under heat, light, and pressure, and can cause oxidization to take place, creating free radicals in the body. This then puts you at risk for a wide number of diseases including cancer, heart disease, and may also lead to a greater likelihood of weight gain.

So, I’d like you to check your pantry – remove all vegetable oils and spreads, margarine and low fat sprays. Then replace them with olive oil for dressings, coconut oil for cooking and real – grass fed- butter for everything else!

Eat Better – Feel Better

Jax

NOTE : many studies show that supplementing with 5 or more grams of fish oil (Omega3) – NOT cod liver oil will help you drop body fat and gain many health benefits – try it for 2 weeks and notice the changes in your skin, digestion, mood, joints and mental acuity. ! J

 

Fats – choose them wisely! September 14, 2014

Filed under: Health,Nutrition — jax allen @ 6:56 am
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The Skinny on Choosing Fats

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Processed seed and veggie oils are very high in Omega-6 polyunsaturated fatty acids. As you know when the Omega-6 to Omega-3 ratio shifts too high in favour of Omega-6, bad things happen in your body.
The excess Omega-6 can cause inflammation (1)
Inflammation is linked to cardiovascular disease, cancer, diabetes, arthritis and more.
Studies also show that Omega-6 fatty acids may increase death from heart disease.

So, when you are told to avoid saturated fats consider what you are the alternatives are doing to your body.
I would NEVER encourage you to go Low Fat either. Your body needs fats – they’re not called Essential Fatty Acid for nothing!

REFERENCES
2. Rose, G. A., Thomson, W. B., & Williams, R. T. (1965). Corn oil in treatment of ischaemic heart disease. British medical journal, 1(5449), 1531.

3. Christakis, G., Rinzler, S. H., Archer, M., & Kraus, A. (1966). Effect of the anti-coronary club program on coronary heart disease risk-factor status. Jama,198(6), 597-604.

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Cooking Fats

What’s the best way to choose fats?

Look at these three things:

1. How they are made. Choose least processed options, the unrefined or ‘virgin’ oils.

2. Fat composition, more saturated fat content means less heat damage when cooking.

3. Smoke point, how hot it gets before it smokes! But look at fat composition first.

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Try cooking with these fats instead of processed veggie and seed oils: Coconut oil, butter (or clarified butter called Ghee), and even animal fats like goose fat and lard! Yes lard…

Don’t cook with these processed oils at high heat, they are not stable. In fact, we recommend you avoid them all together. Stay away from margarines too, remember even insects won’t touch them!

Soybean oil
Canola oil
Corn oil
Safflower oil
Cottonseed oil
Sunflower oil
Rapeseed oil
Rice Bran oil
Olive oil, virgin, is still an excellent choice but for dressing hot and cold foods NOT for frying or roasting! It’s attributed to the amazing health of the Mediteranean diet. (7)

Remember, processed seed & veggie oils are snuck into a lot of foods. If you really want to avoid them, always read the label!

Reference 7
7. Kontogianni, M. D., Panagiotakos, D. B., Chrysohoou, C., Pitsavos, C., Zampelas, A., & Stefanadis, C. (2007). The impact of olive oil consumption pattern on the risk of acute coronary syndromes: the CARDIO2000 case–control study. Clinical cardiology, 30(3), 125-129.

Eat Clean. Stay Active. Feel Great

Jax

 

Why You Should Eat More Eggs! EVERYDAY!! July 23, 2014

The simple egg is a neat nutritional powerhouse that has been called ‘nature’s multivitamin’ because they’re packed with antioxidants, vitamins, minerals and healthy fats, and it’s all stored in one very convenient package. Here are five reasons why you should be eating more eggs.

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They help you stay slim
Eggs are very high in protein meaning that they help you stay full for longer. A study in the International Journal of Obesity revealed that overweight adults who ate two eggs for breakfast went on to eat fewer calories throughout the day, compared to those who ate the same amount of calories in bagels. Eating eggs for breakfast will ward off those hunger pangs until it’s time for lunch.

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They’re nutritional sunshine
Vitamin D is vital for all of us and has many benefits including cancer prevention, developing healthy bones and even improving your mood. We tend to rely on the sunshine for vitamin D, but the UK weather means that 50% of us sun-starved island dwellers could be deficient. Eggs are one of the only food sources of vitamin D, making them nutritional sunshine.

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They make you beautiful
Eggs are packed with keratin, a protein that makes up 70% of your hair, and is vital for the growth and repair of every cell in your body. Keratin helps your hair and nails grow strong and healthy, and helps to keep you looking young and beautiful. You don’t just have to eat your eggs to benefit either – putting egg directly onto your hair can help repair and condition it.

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They’re good brain food
As we age, our brains start to shrink which is a phenomenon known as brain atrophy and can be a precursor to Alzheimer’s disease. Eggs are full of vitamin B12 and lecithin, which can fight brain atrophy. The yolk is full of choline, a nutrient that makes acetylcholine, a messenger that communicates between the brains and the nerves, and is also great for your memory.

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They’re incredibly versatile
Selenium, folate, pantothenic acid, vitamins B12, A, E and D, iodine, phosphorous, iron, thiamine, zinc, lutein, zeaxanthin: this list of good stuff in eggs is almost endless, as is the variety of ways to cook them. Whether they’re boiled, poached, fried, scrambled, steamed, baked, in an omelette, in a quiche or you’re brave enough to eat them raw, eggs are perfect at any time of the day. Our favourite tip is to keep a few hard-boiled eggs in the fridge – perfect post-workout or when you need an emergency snack.

Eat Clean. Live Well. Feel Great.

Jax

 

This one’s for Rob – The Saturated Fat Myth! May 17, 2014

Filed under: Health,Nutrition — jax allen @ 6:53 am
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The Saturated-Fat Myth That Robbed You of Your Good Health!
Before World War II, the miracle-healing coconut had been used to help alleviate:

Coughs
Constipation
Malnutrition
Skin infections
Toothaches
Earaches
Flus
And more!

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But that all changed when the war ended and the United States proclaimed hydrogenated oils to be the “healthier oils.” By the 1960s, a weak scientific theory claimed that saturated fats-like those found in butter, eggs, milk, red meat and coconuts – increased “bad” LDL cholesterol and were dangerous to consume.

Nothing was further from the truth! But this “health scare” was enough to push the public away from saturated fats and instead to refined vegetable oils. This was perfect for food manufacturers because they were far cheaper to produce.

It wasn’t long before Western-style diets made their way to the islands and the old ways were forgotten.

Cheaper, mass-produced hydrogenated foods replaced traditional foods, like the versatile and all-healing coconut oil that had kept the islanders healthy for generations.

And for the first time ever, diseases that had become prevalent among Americans… heart disease, diabetes, cancer and obesity started to plague the island nations.

Although this article talks about Americans – exactly the same story has run Un the UK!
Original, very weak ideas about saturated fat and cholesterol have been shown to be false over and over again. The strength of current
Nt studies and research ethics are much more robust NOW.

REMEMBER it wasn’t so long ago that we knew the World was flat!

Eat fat – it doesn’t kill you. It’s a better source of calories than sugars, as sugar has no nutritional value where dates are Essential for health. Your immune system, hormones, glands and nerves all NEED fats to develop and function properly.

Avoid hydrogenated fats -ALWAYS!
Processed fats from vegetable sources are NOT recommended
Choose cold pressed nut oils and NEVER heat or cook with them. Instead, add them as dressings and flavourings to cooked food.

Watch out for more info about Coconut and how to use it!

Eat Clean, Train Hard, Feel,Greeat!!