There’s been a lot of talk over the last month or two about Alzheimer’s disease (AD). The discussion is about genetic predispositions and early diagnosis. This discussion is warranted; however it is important to know that Alzheimer’s disease is NOT a part of normal aging.

It is known that apolipoprotein E (ApoE) gene variation is associated with a greater risk of Alzheimer’s disease; however, a couple of thought come to mind. First, would you want to know? Second, would you live any differently? Although the answers are unique to the individual, the story about genetic predisposition is not.  Genetics may have up to a 33% influence on the outcome, except in the case of familiar hypercholesterolemia. In that case if the genetic manifestation is on both sides of the family, the likelihood in offspring is extremely high.  However, most chronic conditions such as heart disease, diabetes and high blood pressure the genetics may have up to 30% of the influence on disease manifestation. That means that the individual has 70% control over whether the chronic condition manifests.  I view genetic predisposition like a plant.  If you put the plant in good soil, water it and giving the right amount of light; it should grow. To create a good environment for heart disease seed: have a sedentary lifestyle, eat a diet high in calories and saturated fats and fail to manage your stress. Then you are likely to get heart disease.  To create a poor environment for the heart disease seed: exercise daily, maintain a normal weight, consume a diet high in fiber and low in saturated fats. That’s a recipe for keeping heart disease at bay.  Despite the influence of genetics, it may be more important to assume that most chronic disease are interrelated and are greatly influenced by environmental factors. That is what you can control.

What are the factors that influence Alzheimer’s?  Alzheimer’s is characterized by the accumulation of beta amyloid plaques  and neurofibulary tangles.  It manifest initially as mild impairment in short term memory and progresses to more serious cognitive changes, many  in multiple domains leaving the individual with difficulties with speech, memory, orientation, learning, comprehension, judgment and the inability to perform normal activities of daily living.  I’d like to propose the idea that AD is in someway related to other chronic conditions that are inflammatory in nature. Keep in mind that the same blood that oxygenates your heart, muskuloskeletal system, digestive system, and all other organ systems also nourishes your central nervous system (CNS), your brain.  That would mean that if inflammatory proteins are transported via the bloodstream, they are transported to the CNS.

With all of that said, there is a recently finding of a rare type of Alzheimer’s that effects only about 2% of the population. It is referred to as Familial Alzheimer’s disease (FAD).  FAD is early onset meaning that it presents before the age of 65, and is inherited.  All offspring of an individual with FAD have a 50/50 chance of having it. Individuals with FAD have elevated beta amyloid plaques (AB42 protein), elevated tau and p-tau 181 proteins prior to the appearance of symptoms of dementia.

Over the last 20 years much research has been performed to illuminate this debilitating disease, their is still so much to learn about AD.  There are some modifiable risk factors that show an association with AD. Diabetes, high cholesterol in midlife, low levels of physical activity, depression are associated with a greater risk of cognitive decline. Whereas a diet high in fruit and vegetable consumption, low in saturated fats, moderate alcohol consumption, higher levels of educational attainment, ability to speak more than 2 languages and a high level of physical activity seems to offer a protective effect from AD.

So what to do to lessen the likelihood of having AD?  Living a lifestyle that will prevent the most common chronic diseases and engaging in activities that enrich your mind should be protective. Engaging in regular physical activity reduces the production of the precursor protein, naprilysin, to beta amyloid plaques.  It is also recommended that the type of exercise be varied. It challenges the neuromuscular system and the CNS.  Chronic volumes of physical activity attenuate the neural response to stress. Learning something new is good for the CNS as well. Engaging in hobbies or learning activities that are not part of your cerebral repertoire increase spatial memory, increase hippocampal neuronal development and increase neurotropin production. To get the best protection, combine cognitive and physical activities as they each provide distinct benefits to the aging CNS.

Early diagnosis?  In the August 2010 issue of the Archives of Neurology three biomarker were present in cerebrospinal fluid (csf) of 90% of the patients with AD and in more than 1/3 of normal adults.  The three biomarkers are beta amyloid protein, tau protein and p-tau 181.  These findings should influence the search for new treatments and a cure for AD.  Of the 5 medications that are currently used to treat AD, none of them target the pathways that produce the beta amyloid, tau or p-tau 181 proteins.  Furthermore, these medications are only effective for 6-12 months.  There is no cure for AD.

So for now, keep in mind that AD is NOT a normal part of aging and that maintaining overall general health and creating a lifestyle that promotes wellness is probably the best defense against any chronic disease, including AD.

Sexy Forever by Suzanne Somers comes with the tag line, “Over 40 and Fat, It’s not your fault.” Whose fault is it? Although there are genetic predispositions, there are only a few genetic causes of obesity and they are rare (leptin deficiency, leptin receptor deficiency, melanocortin 4 deficiency). This is followed by “uncover the secrets that are preventing you from losing weight.” Could it be that she is selling a brace that prevents your fork from entering your mouth? This line intrigued me, I have been working with individuals and groups for about 2 decades and usually if someone is overweight, they had some role in it. So I decided to check her latest book, “Sexy Forever” out of the library.  I am still on the waiting list.  While I am waiting, I decided to check out, Breakthrough: Eight Steps to Wellness.

This book is a series of interviews with 16 “Breakthrough Physicians” intermixed with Ms. Somers’ “8 steps”, anecdotal evidence and fan mail. “Breakthrough Medicine” is defined as an extension of anti-aging medicine where forward thinking Western physicians are attempting to prolong and preserve quality of life. It is a system where patients are treated like individuals who have their own special needs. Ms. Somers puts down our current medical system where doctors have little time to listen and use the prescription pad too often. Although, I believe our health care system has its faults. I don’t believe that physicians do not listen. I believe that most take the Hippocratic oath seriously!  She fails to mention that her doctors are in private clinics that do not take insurance. If you have money, please come and pay!

Ms. Somers’ 8 Steps to Wellness are a follows:

1. Get Bio Identical Hormone Replacement (HRT)

2. Avoid Chemicals and detoxify your body

3. Take Nutrition Seriously

4. Create a healthy GI Tract

5. Avoid Pharmaceuticals unless absolutely necessary

6. Supplement your diet

7. Exercise Regularly

8. Get Proper Sleep

Ms. Somers blames the cancer battle she had on taking oral contraceptives. She says that if she would have balanced all of her hormones with bio-identical HRT; she would have never had cancer. Her own regime is quite laborious and expensive. She takes 0.08mg of growth hormone in a shot daily, applies topical  bioidentical estrogen cream daily and for two weeks adds a topical progesterone cream. She has a glass of water with lemon juice daily to balance her liver, a B12 and B complex shot. Every other day, she also has a shot of iscador, which is made from mistletoe extract. Ms. Somers explains that Iscador is used in lieu of chemotherapy in the Rudolph Steiner Clinic. She believes in eating real foods and mostly organic. She has personal yoga instructor that comes several days a week and she professes to walk 40 minutes on the days she does not do yoga. She sleeps 9 hours a night and wakes up “refreshed”. To complete her regime she has a monthly “tune-up” with Dr. Michael Galitzer. At Dr. Galitzer’s clinic, she gets tested for fatigue and to see if all of her organs are working optimally. She usually has some homeopathic liver drops and an IV of vitamin C and glutathione. When she leaves, “she feels energized and refreshed.”

Of the 8 steps to wellness, the hardest one to swallow is her suggestion of bio-identical hormone replacement therapy. She blames the malaise, weight gain, cancer, Alzheimer’s disease and aging in general on hormonal imbalance. She discusses thyroid replacement, cortisol replacement, growth hormone replacement, testosterone replacement as well as estrogen and progesterone. She compares the production of commercial HRTs to bioidentical HRTs. She claims bioidenticals superior! In every interview, she attempts to steer the physician toward a favorable discussion of bioidenticals. It was infuriating to read! Nonetheless, most of the Breakthrough Physicians went along.

The Endocrine Society has a position stand on bio identical hormone replacement. The long and short of it is something like this: There is little scientific evidence to support the benefits of and/or adverse effects of either form of HRT. If both forms were equivalents in purity and dosage, then you would expect the risks and benefits to be the same. It is also unlikely that a simple saliva test could possible provide the information necessary to create customized hormone preparations. Furthermore, the FDA does not monitor, the final hormone formulations at most compounding pharmacies leaving purity, safety and dose uncontrolled. You can view the position stand at: www.endo-society.org/advocacy/index.cfm

Step number 2 is to avoid chemicals and detoxify your body. Ms. Somers recommends a few far out ideas, such as colonic therapy, building your immune system with intravenous vitamin C infusions, keeping you lymph system healthy with dry brushing and exercise (I agree with exercise), hyperbaric oxygen, chelation therapy, and infrared sauna. I do agree that staying away from unnecessary exposure to chemicals, eating fresh foods, preparing simple nutritious meals and exercise are healthful.  The whole idea of detoxifying is baffling to me. Do you eliminate regularly? If so, you are probably rid of whatever toxins are in your colon!

The rest of the recipe is pretty common sense, which is how one would hope people look at things. Taking nutrition seriously, getting 7-9 hours of sleep each night, regular exercise, avoiding unnecessary medications all make sense.  Unfortunately, more detail could have been given to the specifics of nutrition, exercise prescription and creating a sleep ritual. Ms. Somers promotes supplementing your diet and provides 7 pages of supplements that you can purchase through the Life Extension Foundation.  Although, the RDA for a few vitamins does increase for those over 55, a nutritionist or family practitioner should be consulted.

In my opinion, Ms. Somers is nothing more than an attractive grand marketer. She provides her list of “Breakthrough Physicians” in every state, along with a master herbalist, clinics to test your hormone levels and nutritional deficiencies, and compounding pharmacies. Her beauty care line and exercise products are available at www.SUZANNE.com.

According to a study published in this weeks Proceedings of the National Academy of Sciences, exercise is a promising anti-aging modality. Mark Tarnopoulsky, Professor of Pediatrics at McMaster University in Ontario found that a strain of mice genetically engineered to age at an accelerated pace, did not get gray hair compared to their non-exercising counterparts.

The genetic defect that was responsible for “acelerated aging” was an inability to properly repair mitochondia.  Mitochondria are organelles within the cell that are responsible for producing energy.  They have their own DNA and multiply, during which they can accumulate small insults to the DNA and if they cannot repair, mutations occur in the DNA of the mitochondria which disrupt the ability to function normally. This is associated with aging, cancer and age related diseases.

Rodents are often studied in ageing models because the lifespan of a rodent is 1-2 years depending on the strain. The mice were split into two groups: those who did not exercise (control group) and those who ran 45 minutes 3x/week at a vigourous pace (which is equivalent to 8:30 nile pace).  Exercise began when the mice were 3 months of age (20 human years). At 8 months (60 human years) the exercise group had not grayed and did not demonstrate any age related decline or disease.

We know from human and animal studies that regular exercise promotes cardiovascular health, prevents type 2 diabetes, prevents certain types of cancer, promotes bone health, and reduces the risk of obesity.  This study demonstrates exercise modifies a cellular process involved in the aging of the cell and thus the organism. In the exercising mice, exercise altered systemic mice mitochondrial biogenesis,  prevented mitochondrial DNA depletion and mutations, increased oxidative capacity and respiratory chain assembly, blunted pathological levels of cell death in multiple tissue and restored mitochondrial morphology.  These adaptations demonstrate phenotypic protection, reduced multisystem pathology, and prevention of premature mortality.

What does this really mean?  Endurance exercise promotes systemic mitochondrial rejuvenation and offers a promising therapeutic approach to mitigating mitochondrial dysfunction in aging and related comorbidities. However, there are a few caveats that must be presented. First of all, although the benefits of regular physical activity to prevent obesity, heart disease and diabetes are well known; only 26% of adults participate in vigourous leisure time activity. This is evidenced by the 72% of men who are overweight or obese and the 64% of women who are overweight and obese. If we could get exercise in a pill, Americans would fall for it.  Unfortunately there are so many benefits that exercise affords, a pill wouldn’t do it.  Second, laboratory animals do not live the life that humans do. They lived in a controlled environment, with controlled meals, controlled stress and little if no exposure to natural sunlight.  Human, on the other hand are exposed to photoageing, and have multiple stressors (work, family life, financial, etc).

I believe the results of this study are promising; however, the life of a human is much more complex than the life of a laboratory animal.  Exercise may not be the fountain of youth; however, it is the foundation of a lifestyle that promotes good health, longevity, and well-being. If exercise is the foundation, the remaining ingredients for a long life should include rest, good nutrition and meaningful relationships.

Stroke is the third greatest cause of death behind heart disease and cancer. In the news today (Feb 9, 2011) the headlines read something like this: “ Having a daily diet soda may increase your risk of having a stroke.” These are results from the NOMAS Study presented at this years annual American Stroke Association International Stroke Conference. The NOMAS study is an ongoing study of a multiethnic population in Washington Heights in Northern Manhattan. This study is unique because it focuses on stroke risk in whites, blacks and Hispanics living in the same community. They have studied over 2500 participants, mean age of 69.
This is not the first time diet soda or any soda for that matter has been linked to chronic disease. In January of 2009, an article was published in the journal, Diabetes Care that found that consumption of diet soda was linked to metabolic syndrome and type 2 diabetes. The results of MESA (Multi Ethnic Study of Atherosclerosis) reported that individuals that consumed diet soda daily had a 36% relative risk of the incidence of metabolic syndrome and a 67% relative risk for the incidence of type 2 diabetes.
NOMAS and MESA are similar in that both are longitudinal observational studies. The data was analyzed controlling for age, race, preexisting conditions, caloric intake, medications and physical activity. Because the studies are observational, no causality can be proven. The results only indicate an association. But why is diet soda intake associated with a 61% increase risk of vascular events, a 36% relative risk of the incidence of metabolic syndrome and a 67% relative risk for the incidence of type 2 diabetes.
After the results were presented on February 9, they suggested that sodium intake in the diet soda may be the culprit. So, I decide to take a look at the sodium content in diet sodas. I found that Diet Coke had 40 mg, Diet Pepsi 25 mg and Diet Dr. Pepper 55mg. The American Heart Associations recommends less than 1500mg/day and the U.S. Dietary Guidelines are less than 2300 mg/day. In NOMAS, only 1/3 of the participants meet the U.S. Dietary guidelines and only 12% met the AHA guidelines for sodium intake. The authors also state that stroke risk increases 16% for every 500mg increase in sodium intake per day even after adjusting for other lifestyle factors.
I believe that diet sodas are probably just a marker of a poor diet in general or that an individual realizes that caloric intake is problematic. In theory it is an easy way to cut calories; however, it seems to be backfiring! Sharon Fowler, from the University of Texas reported at the 2005 American Diabetes Association Meeting that for every diet soda consumed there is a 41% increase in the risk of being overweight. Again, no causality was provided as to why diet sodas make you fatter. You have to think about what is on your plate. What are you chewing? What are your dietary staples? If processed, pre-prepared or fast food is the culprit; you should consider making some changes. Going into Mc Donald’s and getting the value meal with a diet Coke is not the most healthful behavior.
There are a few reasons to avoid diet drinks…the sweeteners are artificial. That is good enough for me. Diet sodas have a negative influence on bone density and kidney health.
So, diet drinks do not cause stroke, heart disease, metabolic syndrome or obesity. They are part of a lifestyle that nourishes those disease processes. Drink water. Your body needs it! Other things may change in a positive way.

I am somewhat of a skeptic. I am not a huge fan of supplements, foods with outlandish claims, fad diets or fads in general. I believe in the basic common sense principles that my grandparents taught me. Eat 3 meals per day, drink water, work hard, sleep 8 hours per night, tell the truth, go outside, be honest and trust your doctor.
My husband had been complaining of some knee pain. Although it was not always present, it was annoying and disruptive. I made him an appointment with an orthopedic. He comes home that evening and hands me a piece of paper. On it was the picture of a bottle of glucosamine chondroitin sulfate with the brand name Cosamin DS. The next day, I go to the closest pharmacy and didn’t see it. Although I did see many “joint supplements” varying in price. I ask the pharmacist for this particular brand. He said that they did not carry it but Cosamin DS was the most bioavailable form according to the latest review in his pharmacy journal. I am a clinical trial kind of gal, so I trusted the doctor and the pharmacist that this 45.00 supplement not only improved osteoarthritis pain; it was the form of glucosamine chondroitin sulfate that the body would use best.
Six months later, someone questioned me about the efficacy of glucosamine chondroitin sulfate. I told them about the conversation I had with the pharmacist. They said that their orthopedic didn’t recommend that supplement and frankly said it was a waste of money. HMMM. So, I decided to take a look at the clinical trials. Here’s what I found:
Daniel Clegg, M.D., Professor, University of Utah School of Medicine has been the principal investigator for a series of multi center clinical trials testing the efficacy of glucosamine (G) and chondroitin sulfate (CS) alone or in combination for pain management and improved function in individuals with osteoarthrtitis. The trials have been called the Glucosamine/chondroitin Arthritis Intervention Trials (GAIT). They were funded by the National Center for Complementary and Alternative Medicine (NCCAM) and the National Institute of Arthritis and Musculoskeletal and Skin Diseases (NIAMS), part of the National Institute if Health (NIH).
This multicenter trial randomly assigned individuals with osteoarthritis to receive G 500 mg 3 times per day, C 400 mg 3 times per day or the combination (GC) three times per day, placebo, or the non-steroidal anti inflammatory, Celebrex (200 mg/day). The first results were published 5 years ago on February 23, 2006 in the New England Journal of Medicine. After 24 weeks, there were no significant differences between the other treatments tested and placebo. However, for participants in the moderate-to-severe pain subgroup, glucosamine combined with chondroitin sulfate provided statistically significant pain relief compared to placebo—about 79 percent in this group had a 20 percent or greater pain reduction compared to 54 percent for placebo. In the subgroup of participants with mild pain, glucosamine and chondroitin sulfate together or alone did not provide statistically significant relief compared to placebo. So it did help some of the participants with moderate to severe pain, but not those with mild pain.

The study continued for 18 more months to examine the effects of the supplements on joint function (as defined by the change in joint space width) as well as pain. A change in joint space width of less than 0.2 mm would indicate a slowing of the loss of cartilage. This would indicate a slowing f the progression of the disease. The results of cartilage loss were as follows: G 0.013; C 0.107; GC 0.194, Celebrex 0.111 and placebo 0.166. They also measured disease progression and found that those with grade 2 osteoarthritis were less likely to have progression and about 24% of those taking GC showed disease progression compared to placebo. These results were published in the journal Arthritis and Rheumatism October 2008.
The most recent results from the Gait Team were published in June 2010 in Annals of Rheumatic Disease. The primary outcomes were pain and structural damage. They found that after 24 months of treatment there was no significant difference in any of the treatments as compared to placebo. What that means is that patients who took, GC, G, or C had similar outcomes to patients who took Celebrex or placebo. Side effects were minimal and did not differ significantly among the groups.
What is next…there is a clinical trial titled: Efficacy and Safety Study of Glucosamine/Chondroitin Sulfate to Patients Treatment With Osteoarthrosis of the Knee (Artico) that is not yet open. It can be found on clincaltrials.gov. It looks similar to the GAIT and is sponsored by Eurofarma Laboratorios Ltda.
For some, glucosamine chondroitin sulfate may seem effective. Maybe it is a placebo effect, because the doctor said to take it. Do we want a pill for everything? Not me. I would recommend some weight loss, swimming or cycling, muscle strengthening and stretching for 24 weeks and see what happens. You might just get healthier and happier.

This weeks recipe, quinoa pasta with tomatoes and spinach, is packed with super foods and delicious! Quinoa is a gluten free pasta and spinach is packed with vitamins A, B2, B6, calcium, copper, magnesium and zinc. Tomatoes are low in calories, high in vitamin C and loaded with lycopene, a phytochemical that has powerful anticancer properties.  If gluten free pasta scares you; the recipe will be great with whole wheat or pasta of choice. Bon Appetite!

On January 13, 2011 the 2010 Dietary Guidelines for Americans was released. The first such document was published in 1980, when 15% of adults age 20-74 and 5% of children were obese. In the document it states that the “Guidelines” are reviewed, updated and published every 5 years if necessary. Well, the last time the document was released 54% of Americans were overweight or obese. Today 72% of men and 64% of women are overweight or obese and 32% of children are overweight and 17% are obese. Has it helped? Why or why not?
I decided to read the document, 6 chapters with 16 appendices. Chapter 1: Introduction; Chapter 2: Balancing Calories to Manage Weight; Chapter 3: Foods and Food Components to Reduce; Chapter 4: Foods and Nutrients to Increase Intake; Chapter 5: Building Healthy Eating Patterns; Chapter 6: Making Healthy Choices. The appendices are relevant, however; an exhaustive list of each dietary exchanges would be helpful and is not included.
In the introduction, there is a compelling argument that most chronic diseases are linked to poor nutrition and lack of physical activity. 81.1 million Americans have cardiovascular disease, 16% high cholesterol, 74.5 million have hypertension, 36% have pre-hypertension, 24 million (11%) have diabetes, 78% have pre-diabetes, 41% of men and women will be diagnosed with cancer and 50% of women and 25% of men will have an osteoporotic fracture in their lifetime. They fail to say, “You are in charge of your health.” They do not directly state that environmental factors (how you live) are a more potent influence on health outcomes than genetics. You are your health care!
Chapter 2: Balancing Calories to Manage Weight. This chapter is comprehensive, however; it fails to look at the family system and the emotional role of food. The guidelines for exercise are overall good, but are not congruent with the American College of Sports Medicine (ACSM) or The American Heart Association. They recommend 250-300 minutes of aerobic exercise per day, which can be daunting to someone who has difficulty getting out of the chair to go to the mailbox. They could encourage gradual buildup of duration and intensity and consistency in the behavior.
Chapter 3: Food s and Food Components to Reduce. This is the first time it has been recommended that saturated fats be reduced to 10% or less of total fat intake. This has been a longstanding guideline with the American Heart Association and American Diabetes Association. They make a really good case for reducing alcohol intake to less than 1 drink per day for women and up to 2 per day for men.
Chapter 4: Food and Nutrients to Increase. The key recommendations are comprehensibly listed on page 34. It would be helpful to have links to recipes and to the ADA exchange list for more choices and calorie values. It would also be helpful to suggest economical ways to make more fruits and vegetables happen.
Chapter 5: Building Healthy Eating Patterns. This chapter compares the American diet to the Mediterranean diet and Asian diets. On page 45 there is a list of recommendations for a healthful diet. On page 46 there is a graph demonstrating how the American diets stacks up to recommended consumption. It shows that we consume 280% of the recommended sugary foods with trans fats, 200% of refined carbohydrates and less than 59% of fruits and 42% of vegetables. This chapter could be really helpful if it put together a weeks worth of (30 minute or less) meal plans and a grocery list to accompany it.

Chapter 6: Helping Americans Make Healthy Choices. This chapter sums up the multifactorial influences on diet and activity choices. Figure 6.1 breaks it down into 4 domains: individual factors, environmental settings, sectors of influence (government, education, marketing, food industry) and social and cultural norms (priorities, beliefs, religions, family values). The chapter also presents the 2010 Dietary Guidelines Call to Action’s Three Guiding Principles. They are: 1) Ensure that all Americans have access to nutritious food and opportunity for physical activity. 2) Facilitate individual behavior change through environmental strategies. 3) Set the stages for lifelong healthy eating, physical activity, and weight management behavior. What they fail to do is give a call to action. They state early in the document that childhood eating habits lead to overweight adults. They fail to make an appeal to the parents that they have to “walk the walk.” Having access to nutritious food and opportunities for physical activity doesn’t mean that we will do it! What environmental changes have they made? The return of physical education and healthier school lunches is a great start. What about the family system? What behaviors and attitudes are learned at home? What stages have they set? Individuals can easily think that its not any fault of their own that they have type 2 diabetes and now the healthcare system must care for them. What we need is some hard-core accountability. Being soft with position statements and guidelines isn’t working.

Why do we consider food good or bad? Have you ever gone out to lunch with a group and heard them say something to the effect, “I am being good today… I am only having a salad;” or “I am skipping the bread;” or “I am passing on dessert?” Did it ever occur to you that food is merely fuel? Giving food a moral value gives food a lot of power in your life and may cause a lot of anxiety and grief. Food is just calories. White bread has the same calories per slice as wheat bread; however, it more nutrient dense. Consider the two types of bread as gasoline: regular vs. premium. So if you consider yourself a Ferrari, you might like high test, but if your a Hyundai regular fuel may be fine.
At the end of the day it is a matter of energy balance. Do you consume the number of calories that you need? If so, your weight will stay the same. If you consume fewer calories than needed, weight loss will occur. If you consume more than you need, you will gain weight.  For most, “bad” foods are desserts, french fries, pizza, and fatty meats. Consumption is usually accompanied by negative self talk, guilt and anxiety.  In moderation, these foods can be enjoyed.

On the other side, there is a real advantage to eating some of those “good” foods. Foods that are found in the produce section, consumed raw and in the words of others, “taste bland” are considered good.  Good foods are whole grains, fish, fruits and vegetables. Nutrient rich foods that not only fuel your body; they nourish your cells in a way that prevents chronic disease and promotes good health.
So don’t over-think things! It is just food! Having cake or anything you love in the context of energy balance will not hurt you. Stop feeling like some foods are “forbidden fruits” and get out of the Garden of Eden. You will only be more successful at longterm weight maintenance and health.
Remember, the media’s job is to sell the next new food craze. Use your common sense.

I was talking with a running buddy the other day who just started a new job. Before the start of her new job, we would regularly meet for a run after I dropped my daughter at school. So between 8 and 9 in the morning we would run or workout. This was making our heart healthy, our bones strong and it was cheaper than psychotherapy! … discussing the highs and lows in life as well as current political events.

She said that the new job required her to be in the office by 8:30 and work until 5. For her, it was challenging to shift to getting up early in the morning and making time after work was hard also. Weekends work well for her. I shared with her a little rule that I have used in times that I was pressed for time and with many clients who had barriers in their thinking regarding exercise.

I told her to get up 15  minutes early and run for ten minutes. That will be the equivalent of 5 miles she wouldn’t be running. It will put her mind in a great frame for the day and it will help her be consistent. Consistency is the backbone of long term fitness. So 10 minutes is better than no minutes and the benefits add up! Apply the “ten minute rule”.

Research has also demonstrated  that 3 ten minute exercise bouts has the same metabolic and caloric expenditure equivalent of a single exercise bout. So don’t berate yourself when you don’t have 30 minutes, try a few shorter workouts.

If time is not your issue and you just don’t feel like exercising, the ten minute rule applies. Just try to workout for ten minutes and see how you feel. Usually after 10 minutes you are in a groove and can continue for longer. If you don’t feel better, stop and feel good about the 10 minutes of exercise you gave yourself that day.

I was a University Professor in the Department of Gerontology. Gerontology is the study of aging, social, biological and psychological aging. I specifically taught biology and physiology of aging. In that venue we first discuss the differences between premature aging, normal aging and successful aging. We never discussed anti-aging.
When I think of anti-aging I think of death. If we don’t age –we die. Moving though the lifespan is a journey that allows you to gain experience, wisdom, knowledge and yes; some where and tear on your skin, hair and physiological systems. It is an opportunity to have laughter, love and joy. So instead of anti-aging, perhaps we should think about how well we can care for ourselves so that the wear is tear is less noticeable in our appearance and we prevent the manifestation of age-associated chronic diseases. Then we will have a longer life with more vitality and less evidence of the years gone by.
So every day is an opportunity to age well and care for ourselves through positive thought, good nutrition, physical activity and meaningful relationships. Live another day and age with joy!