Living To Be 100

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.