Living To Be 100

Polyphenols are antioxidants found in many plants and foods, including grapes, green tea, chocolate, and red wine. They are known to play a role in the prevention of cardiovascular disease, but their specific actions are not entirely understood. New research illustrates the beneficial protective effects of dietary polyphenols taken with a meal.

Polyphenols reduce absorption of toxic by-products of a fatty meal

Researchers recently investigated the impact of red wine polyphenols on the levels of malondialdehyde (MDA), a natural by-product of fat digestion known to increase risk for heart disease and other chronic conditions.

In a randomized crossover study, participants were fed three different meals consisting of dark meat turkey cutlets. The control meal consisted of turkey meat and water. The second meal consisted of turkey meat with polyphenols added after cooking (concentrated wine) followed with a glass of red wine (about 7 ounces). The third meal consisted of turkey meat with polyphenols added before cooking and then followed by a glass of wine.

At various stages of the study, researchers measured blood and urine levels of MDA and found that levels nearly quintupled after the control meal, while increases in MDA levels were completely prevented after subjects consumed the meals with polyphenols.

This study suggests that red wine polyphenols exert a beneficial effect by inhibiting absorption of MDA, a compound toxic to cells. In addition, these results demonstrate the potentially harmful effects of oxidized fats found in foods and the important benefit of dietary polyphenols in a meal.

FASEB  J. 2008 Jan;22(1):41-6

In living to be 100, you must protect your heart. You can’t live without it. And you don’t have to drink wine to enjoy the benefits of antioxidants. Alcohol consumption is not without its risks. You can get heart protective benefits through regular physical exercise, diet and supplementation. 

Proflavanol is a superior antioxidant that will be beneficial in your living to be 100. You will find it at: http://www.margaretpriddy.usana.com. Click on Products, then Optimizers, then Proflavanol.

Consult a physician before beginning any treatments or therapies. This article is for educational purposes and should not be interpreted as providing medical advice.

On our journey for living to be 100, we must take into account the glycemic index (GI) of foods for us to choose foods wisely. The glycemic index refers to the rise of blood sugar after eating certain foods, particularily carbohydrates. Fats and proteins don’t cause a really significant rise in blood glucose levels. The glycemic index tells us how rapidly carbohydrates turn into glucose. Glucose has a GI value of 100, and the glucose in other foods is compared to it.                                                                                                                      

For example, a donut has a glycemic index of 76, whereas a serving of black-eyed peas has a value of 41. The Glycemic Index Guidelines are:

GI of 70 or more is considered high. Examples are pretzels and white bread.

GI of 56 to 69 is considered medium. Examples are brown rice and popcorn.

GI of less than 55 is considered low. Examples are orange juice and most fruit and vegetables.

Some researchers place even more emphasis on the glycemic load (GL) rather than the glycemic index. The glycemic load takes into account the amount of carbohydrates there are in a certain food while the glycemic index tells how quickly a carbohydrate turns into blood sugar. The higher the glycemic load value, the greater the blood sugar level and the resulting spike in insulin levels.

To arrive at the glycemic load, multiply the amount of carbohydrates in a serving of food by the glycemic index of that food and divide by 100. For example, an apple has a glycemic index of about 40 and has about 16 grams of carbohydrates. This gives a value of 640. Divide this by 100 and the glycemic load is 6. Below are glycemic load guidelines:

GL of 20 or more is considered high

GL of 11 to 19 is considered medium

GL of 10 or less is considered low

High blood glucose levels are associated with diseases such as diabetes, atherosclerosis and others. On our mission of living to be 100, we want to avoid foods that promote disease by causing insulin spikes from high glycemic-producing foods.

For more information on glycemic index and glycemic load, visit: http://www.ajcn.org or http://www.mendosa.com.

For a variety of healthy, low-glycemic meal replacement shakes and Nutrition Bars, visit http://www.margaretpriddy.usana.com and click on “Macro-Optimizers”.

Consult a physician before beginning any treatments or therapies. This article is for educational purposes and should not be interpreted as providing medical advice.

Some health authorities have referred to Omega-3 fatty acids as a dietary “magic bullet.” Omega-3 has been in the health news a lot lately. Just what is Omega-3 anyway?                              

Omega-3s are fatty acids from fish oils and contain two important omega-3 fatty acids–eicosapentanoic acid (EPA) and docosahexanoic acid (DHA). Omega-3 fatty acids are known as the “good fats” because, among other health benefits, fish oils can help fight arthritic joint inflammation, decrease blood pressure, and aid in weight loss. Omega-3s are not made by the body and must be obtained from foods or supplements. Scientists have also found these benefits:

• fatty acids make blood less likely to clot, thereby making heart attacks less likely to occur
• fatty acids protect against irregular heart beats that can cause sudden death
• a US health company has found that fish oil decreases inflammation which they say is the root cause of periodontal disease
• Omega-3 has been shown to prevent Alzheimer’s disease, a progressive brain disorder. Researchers found that high levels of DHA found in fish oil seem to protect against Alzheimer’s disease 
• Omega-3 fatty acids in fish oil supplements were found to be effective in supporting healthy joints, eye development and bone health

Omega-3 fatty acids are concentrated in fatty fish such as salmon, mackerel and sardines. But health authorities caution about dangerously high mercury levels found in fish. And dietary surveys indicate that most of us do not get enough Omega-3 fatty acids in our standard American diets.

Make sure your Omega-3 fatty acid capsules are virtually free of contaminants and have the highest possible purity, free of heavy metals, PCBs, pesticides and residues. Find these state-of-the-art fish oil capsules–brand name BiOmega–at http://margaretpriddy.usana.com. You’ll find them under the heading “Optimizers.”

Consult a physician before beginning any treatments or therapies. This article is for educational purposes and should not be interpreted as providing medical advice.

Weight control strategies that are both safe and effective are needed to reduce the rate of the current obesity epidemic. In a recent study, people incorporating fortified meal replacements were more likely to have adequate essential nutrient intakes compared to a group following a more traditional food group diet.   

Dietary supplements and fortified meal replacements help ensure nutritional adequacy during energy-restricted diets for weight loss.

A recent study compared the macronutrient and micronutrient levels in the foods chosen by women following two different weight reduction programs.

Ninety-six generally healthy overweight or obese women randomly placed into two treatment groups: Traditional Food Group (TFG) or a Meal Replacement Group (MRG). The MRG included the use of 1-2 meal replacement drinks or bars per day. Both groups aimed to restrict energy levels to approximately 1,300 calories per day.

After one year, weight loss was not significantly different between the groups, and both groups had macronutrient (Carbohydrate:Protein:Fat) ratios that were within the ranges recommended. Both groups experienced an improved dietary pattern with respect to decreased saturated fat, cholesterol, and sodium, with increased total servings/day of fruits and vegetables. However, the TFG had a significantly lower dietary intake of several vitamins and minerals compared to the MRG and was at greater risk for inadequate intake.

Although both groups successfully lost weight while improving overall dietary adequacy, the group incorporating fortified meal replacements tended to have a more adequate essential nutrient intake compared to the group following a more traditional food group diet. This study supports the need to incorporate fortified foods and/or dietary supplements while following an energy-restricted diet for weight loss.

Nutr J. 2007 Jun 25;6:12

To find top quality fortified meal replacements and pharmaceutical-grade vitamins and minerals, visit: http://margaretpriddy.usana.com

Consult a physician before beginning any treatments or therapies. This article is for educational purposes and should not be interpreted as providing medical advice.

What should you eat to reach a goal of living to be 100? Coconuts should be at the top of your list right next to wheatgrass juice. Wheatgrass nutrition and coconut oil are keys to optimal health. However, in the past, coconut oil had gotten a bad rap since it’s a saturated fat. Most fats and oils we consume are long-chain fatty acids (LCFA) from animal and vegetable sources and are saturated fats. These fats and oils have a negative effect on the body’s cholesterol. LCFA increase our risk of atherosclerosis and heart disease.

But not all saturated fats are bad. Lauric acid is the main fatty acid in coconut. It’s a medium-chain saturated fat based on the number of carbon atoms it contains. Lauric acid does not have a negative effect on the body; in fact, it’s beneficial. It’s easily digestible and is converted to energy quickly. Coconut oil does not cause obesity because it’s readily used by the body and is not stored.

Here are 10 more coconut oil health benefits and why it’s high on the list for living to be 100. The coconut:

1. strengthens the immune system
2. is a staple in Thailand, which has a very low cancer rate
3. water contains about 400 cc water and contains vitamin C and several vitamins in the B group
4. is an antiviral and is used in the treatment of AIDS, SARS, influenza and other viruses
5. kills fungi, yeast and parasites
6. reduces inflammation
7. aids in healing dry, cracked skin when used topically
8. acts as an antioxidant and protects the body from free radicals and consequent premature aging
9. helps relieve symptoms of chronic fatigue syndrome
10. is a high-quality protein containing all of the amino acids and also contains magnesium, potassium, sodium and sulfur

Use 2-3 tablespoons of coconut oil daily. Add to smoothies. Use on salads or to stir fry or saute vegetables. The best type of coconut oil is extra virgin, organic and unrefined. 

For more information on living to be 100 and on top vitamins and minerals, visit: http://margaretpriddy.usana.com

Consult a physician before beginning any treatments or therapies. This article is for educational purposes and should not be interpreted as providing medical advice.

A recent article published in the British Journal of Nutrition summarizes the roles of selected vitamins and trace elements in immune function.

Adequate intakes of micronutrients are required for the immune system to function efficiently. Micronutrient deficiency suppresses immunity by affecting antibody responses, leading to imbalances in the immune system. This situation increases susceptibility to infections, which increases disease and death risk. In addition, infections aggravate micronutrient deficiencies by reducing nutrient intake, increasing losses, and interfering with utilization by altering metabolic pathways.

Inadequate intakes of micronutrients are common in people with eating disorders, smokers (active and passive), individuals with chronic alcohol abuse, certain diseases, during pregnancy and lactation, and in the elderly.

Micronutrients contribute to the body’s natural defenses on three levels by supporting physical barriers (skin/mucosa), cellular immunity and antibody production. Vitamins A,C,E and the mineral zinc assist in enhancing the skin barrier function. The vitamins A,B6,B12,C,D,E and folic acid and the minerals iron, zinc, copper and selenium work in synergy to support the protective activities of the immune cells.

Finally, all these micronutrients, with the exception of vitamin C and iron, are essential for the production of antibodies. Overall, inadequate intake and status of these vitamins and minerals may lead to a suppressed immune system, which increases the risk of infections and aggravates malnutrition.

Therefore, supplementation with a multivitamin/mineral that includes these micronutrients can support the body’s natural defense system by enhancing all three levels of immunity.

Br J Nutr. 2007 Oct;98 Suppl 1:S29-35.                                                      

For more information on health and top vitamins and minerals, visit: http://margaretpriddy.usana.com/

Consult a physician before beginning any treatments or therapies. This article should not be interpreted as providing medical advice.

Is one of your New Year’s resolutions to learn to relax? Do you suffer from fatigue, insomnia, sweating, mood swings, and aches and pains? These are symptoms of stress. Stress weakens the immune system and invites illnesses like depression, heart attack and cancer.                                              

Besides discovering the cause of your stress and taking measures to alleviate or decrease it, exercise can help tremendously. Some benefits derived from exercising are:

• lessening of depression
• disease prevention
• decreased production of stress hormones
• muscle building/body toning
• anxiety reduction
• an opportunity to socialize with others
• an endorphin rush–that “runner’s high”

During the cold of winter, it’s easy to put off that walk outside. But once you make that brave commitment, you’ll often find the cold invigorating, and you’ll be boosting endorphin levels. If you absolutely cannot exercise outside, head for the gym or go mall walking (not the same as mall shopping).

Start your routine with stretching exercises to limber up and decrease the chance of injury. After exercising, stretch again to cool down. Ideally, exercise most days and increase your level of exercise each week. If you’re not still sore after a couple days, the exercise level may be right for you.

Exercise that gets your heart pumping is good–walking, swimming, hiking, jogging and so forth. Also, weightlifting is good to build muscle and bone density. Get evaluated by your doctor before starting a new exercise.        

Getting back to work after the holidays will vie for your time, but put priorities first. Realize that exercise is a priority. Good health depends on it. 

For more information on health, nutrition and state-of-the art supplements, visit: http://margaretpriddy.usana.com

Here’s hoping that your Christmas was an enjoyable one. Most people look forward to the holidays–to cooking and having guests over and eating favorite foods. But food-born illness, also known as food poisoning, can bring the festivities to a grinding halt.

Food poisoning symptoms include nausea, vomiting, abdominal cramping or pain, headache, fever and diarrhea. Diarrhea may be the first symptom and can occur 2 to 36 hours after eating contaminated food.

The bug that causes illness can be due to bacteria, a parasite or a virus.

Here are some dos and don’ts on how to avoid cross-contamination and to ensure that you and others will not pick up a bug during this time.

• Do use proper hand washing technique by washing your hands with soap and water for at least 20 seconds. Wash your hands before preparing food, after using the bathroom, after touching pets and after handling raw meats, poultry and fish. And also after touching your face, eyes, nose or coughing into your hands. 

Do thaw food in the refrigerator. Thawing food at room temperature is unwise: while meat is still thawing on the inside, the outside has thawed and is growing bacteria.

Do refrigerate food within two hours of their being left out since bacteria will start to grow. If food has been sitting out for more than 2 hours, throw it away.

Do keep food out of the “danger zone”. Germs grow rapidly in temperatures between 40 degrees and 140 degrees Fahrenheit. If serving hot food, keep it at a temperature above 140 degrees. When reheated, food should reach a temperature of at least 165 degrees or when it’s bubbling or steaming. Cold food should be kept at 40 degrees or below. Check your refrigerator’s thermometer.

Do refrigerate oils that contain herbs or garlic.

Do use separate knives to cut fruits and vegetables and raw meat. If the same knife is used without washing it in hot soapy water, cross-contamination occurs. Using two cutting boards help in preventing cross-contamination.

Don’t refrigerate leftover canned food in the can. Transfer food into a dish with an airtight lid or toss out the can with the food in it. Oxidation occurs between the air and the can. You don’t want to eat leftovers that have been involved with this harmful chemical process.

Don’t put cooked meat on the same platter that held the raw meat. If the same utensils and platter are used when the meat was raw, using these again without washing them properly will reintroduce bacteria.

Do marinate foods in an appropriate dish in the refrigerator and not on the counter. Make extra marinade to brush on foods, if desired, so that the same marinade that the raw meat had been sitting in for hours is not used.

Do store meat in the bottom of the refrigerator to keep it and its juices away from ready-to-eat foods. This will help in preventing cross-contamination.

Don’t use the same kitchen towel to wipe counters, wipe up spills, wipe hands and dry dishes too. Use certain towels for certain purposes and change them daily. Use paper towels often. Let dishes air dry.

Do throw out leftovers that have been in the refrigerator for more than 3 or 4 days.

Do wash fruits and vegetables thoroughly under running water before eating them. Also wash pagkaged produce that’s labeled “triple-washed”.

Do store hot food leftovers in shallow containers for quicker cooling. Foods cooled quickly slow bacterial growth.

Don’t soak dishes in water. Bacteria will start to grow. Wash dishes right away or use the dishwasher.

Do use frozen gel packs in your lunch to keep your lunch chilled if not refrigerated.

Do bring in the New Year with a bang, not a bug.

For more information on health, nutrition and state-of-the-art supplements, go to: http://margaretpriddy.usana.com

Metabolic syndrome or syndrome X is a cluster of risk factors that are often presented together as one major health problem. These risk factors are:

• insulin resistance
• abdominal obesity
• high blood pressure
• high triglyceride cholesterol

 Many doctors feel that a person has syndrome X if they have two of the above symptoms, one of which is always insulin resistance. Insulin resistance is now recognized by researchers as being the underlying cause of syndrome X.

Insulin resistance is a condition where the cells of the body are not sensitive to insulin and glucose cannot enter the cell. The body then makes more glucose available in an attempt to get it into the cell.

Because our diets often consist of sugars and foods that quickly convert to sugar–bagels, white bread, white rice, pasta, sodas–they cause a high amount of insulin and glucose to be in the blood. Over time the cells of the body stop responding to the unrelenting signal of insulin, resulting in cells not having the fuel they need for energy.

In perimenopausal and menopausal women, decrease in hormones can trigger insulin resistance and the fight with weight gain begins. As the cells become more starved, these women often high carbohydrate diets to obtain more energy, but just the opposite happens.

This diet causes more insulin and glucose levels to be in the blood without the ability of glucose getting inside the cells. The cycle continues and these women complain of feeling fatigued, irritable, and hormonally imbalanced.

A sustained elevated blood sugar level is known as diabetes, and excess insulin production leads to obesity and increased triglyceride levels. Increased insulin can also interfere with kidney function which can lead to high blood pressure.

Doctors suspect that patients who have an apple-shaped body may have syndrome X. The apple shape is the result of fat stored around the belly caused by increased insulin levels. Some doctors suggest that an abdominal waist circumference of more than 40 inches for men and 35 inches for women point to syndrome X.

Blood pressure is the force of blood as it presses against the walls of the arteries. When this pressure meets resistance due to narrowing or thickening of the artery walls, high blood pressure (hypertension) results.

It is normal for blood pressure to be higher at times of stress, but for many people, the blood pressure remains high at all times. This health problem can lead to stroke, heart disease, kidney problems, and others.

High total cholesterol is another health problem often seen in syndrome X. The body requires cholesterol for the production of hormones, nerve and cell function and other bodily functions. Lipoproteins carry cholesterol from the liver to be used by the cells. Other lipoproteins take the excess cholesterol from the blood back to the liver.

If there is too much cholesterol, it remains in the blood where it can then become oxidized and attach to the artery walls. When this happens, inflammation results which then leads to more deposition of cholesterol and plaque on the artery wall.

This build up narrows the arteries and is known as arteriosclerosis or hardening of the arteries and is the first stage of heart disease. Cholesterol becomes oxidized in the first place because there are not enough antioxidants in the body to neutralize its harmful effects.

Syndrome X was so called because this syndrome was not fully understood in the past, and the X stood for the unknown. Now this syndrome is understood as a metabolic disorder that comprises these four risk factors.

Of itself, this group of disorders that comprise syndrome X is bad enough. But it can also lead to other diseases such as heart disease, cancer, diabetes and stroke.

Several root causes that can lead to syndrome X include heredity, poor diet with resultant nutritional deficiencies, chronic stress with resultant stress hormone imbalance, obesity and a sedentary lifestyle.

Foods that should be avoided are:

• sweets–cookies, cakes, candies, sugary drinks
• artificial sweeteners
• vegetable oils (polyunsaturated)
• fried foods
• hydrogenated oil
• packaged and processed foods
• alcohol and caffeine

Margarine, fried foods, most packaged foods and process foods contain hydrogenated oils that promote insulin resistance.

Prevention and treatment are centered on:

• proper nutrition
• weight reduction
• lowering triglyceride levels
• lowering blood pressure
• decreasing insulin resistance
• exercise
• taking nutritional supplements

The first and most important step in treatment is proper nutrition. A diet high in raw fruits and vegetables is beneficial. Vegetables can be lightly steamed. )Cooding destroys valuable enzymes.) Limit sweet fruit to one or two a day and eat a healthy fat with it to slow insulin spikes. Healthy fats include avocado, nuts, seeds, olive oil, flaxseed oil, coconut and coconut oil, and fish such as salmon. A healthy fat should be eaten with meals and most snacks.

Berries are a good choice of fruit since they aren’t very sweet and won’t spike insulin levels. Eat healthy salads using your favorite vegetables, and use olive oil as a dressing.

Beans, nuts and apples are good examples of fiber which help balance blood sugar. Eat organic foods as much as possible; they are free of pesticides, hormones, antibiotics, preservatives, artificial flavorings and colorings and are not genetically modified.

People who eat plenty vegetables and less red meat have healthier hearts because vegetables are high in antioxidants that keep oxidized cholesterol from clogging arteries. Eat five small meals a day instead of three large ones or three meals with two healthy snacks. Protein drinks made with natural sweeteners such as xylitol or stevia can replace a meal or snack. 

Get evaluated by your healthcare practitioner before starting an exercise program. Then choose an exercise that you enjoy so that you will stick with it.                                                                          

A high-quality antioxidant and mineral containing B-complex vitamins, zinc, vitamin C, magnesium, Vitamin E and other nutrients are needed by the body to fight the negative effects of syndrome X.

The good news is that syndrome X responds to changes in lifestyle: exercise, nutrition and supplements.

For more information on health, nutrition and state-of-the-art supplements, visit:

http://www.margaretpriddy.usana.com

This information is for educational purposes only and is not meant to diagnose or treat any condition. Always consult with your physician before embarking on any course of treatment.

Obesity is simply an excess of body weight. In adults, using height and weight, obesity is determined using a number known as the body mass index (BMI) to calculate body mass. An adult with a BMI of 30 or higher is generally considered to be obese. However, BMI does not directly measure body fat, and some people such as athletes can have a high BMI even though they are not obese.

Obesity is due to more calories taken in than expended. Often individuals gain weight because of emotional problems and their tendency to indulge in comfort foods to make them feel better. These extra calories are not burned up and are stored as fat.

Hormones also play a role in unexplained weight gain. A decrease in hormones can cause increased belly fat, one of the factors in a condition known as syndrome X.

Many toxins are stored in fat, and vitamins, minerals and enzymes are needed to burn fat. People who are obese need more nutritional supplements than those who are of normal weight.

Obesity puts stress on the back, knees, ankles and internal organs. These individuals are also more susceptible to constipation, coronary artery disease, gallbladder disease, high blood pressure, stroke, type 2 diabetes, osteoarthritis, sleep apnea and some cancers.

For weight loss, a good action plan is necessary.

• under the care of a physician, start an exercise program of walking daily and increase activity over time

• rid cupboard, pantry and refrigerator of refined and processed foods such as pasta, white bread, margarine, white rice, crackers, potato chips and cereal. Also, avoid alcohol, artificial sweeteners, and sweets such as candy, sodas, ice cream. Besides being toxic, these foods are addictive and highly glycemic–foods that quickly convert to sugar in the body.

• Avoid unhealthy fats. Polyunsaturated oils such as most vegetable oils, margarine, safflower oils and the foods cooked in these oils are unhealthy. These unhealthy oils are commonly used in packaged and processed foods such as salad dressings, mayonnaise and baked goods and have been linked to cancer, heart disease, immune system dysfunction, obesity and other degenerative illnesses.

• Drink eight glasses of water a day (not tap water) to help flush toxins from the body.

Concentrate on eating whole, natural foods that are found in nature.

1. eat organic foods. These are free of pesticides, hormones, antibiotics, artificial flavor and color, preservatives and have not been genetically modified.

2. eat raw foods since the enzymes and vitamins are still present. (Cooking foods destroys many nutrients.) At least fifty percent of the diet should be raw. Lightly steaming vegetables is fine. Eat berries, grapefruit and coconut since these are low glycemic. Limit fruit juices and other fruit to one a day.

3. eat five small meals a day. Do not go for seconds.                                                       

4. eat honey, stevia, raw agave and xylitol instead of refined sugar.

5. eat healthy fats such as coconut oil, extra-virgin/cold-pressed olive oil, avocado, raw nuts and seeds. Our bodies need fat for energy, to absorb fat-soluble vitamins, for a healthy immune system, for healthy skin and other functions. But we usually consume an excess of fats, especially bad fats. This leads to weight gain.

6. eat healthier carbohydrates such as those found in whole grains: brown or wild rice, steel-cut oatmeal, beans, starchy vegetables.

7. eat ocean-caught fish and lean, organic meat.

8. eggs should be organic and from free range chickens.

9. supplement diet with high quality nutritionals.  

Modify your lifestyle to avoid chronic stress.

Chronic stress can wear out the body and increase the likelihood of illness. To reduce stress:

• improve sleep habits

• laugh often

• decrease caffeine consumption

• exercise regularly

• set reasonable weight-loss goals

• meditate for relaxation

For more information on health, nutrition and state-of-the art supplements, go to:

http://margaretpriddy.usana.com

This information is for educational purposes only and is not meant to diagnose or treat any condition. Always consult with your physician before embarking on any course of treatment.