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Hello friends: In case you are tempted to put some drive-through into yourself, or other ultra-processed foods, please stop and consider the long-term consequences. These foods may taste pretty good, but they do not contribute to your health…instead they can destroy it, one bite at a time. Please read what the authors had to say about these ‘treats’: “ Ultra-processed foods include items such as instant noodles, chicken nuggets, hot dogs, ready-to-eat meals, sugary cereal, packaged baked goods, snacks, and soft drinks. These foods often undergo numerous industrial processes and may be made up of chemically modified substances that are extracted from foods. Additives may be used to enhance the appearance, texture, taste, or durability of the food, along with added colors, flavors, and emulsifiers. Often, ultra-processed foods are high in salt , sugar, and fat, low in vitamins and fiber , and have minimal or no whole foods.” “An ultra-processed food is a food that resembles nothing of its component parts/ingredients. An ultra-processed food has been stripped of its nutritional value (essentially). It also has many ingredients, including food additives (i.e. hydrogenated fats, modified starches) that are not used in home cooking. These foods are mainly of industrial origin and can be stored for long periods of time,” Dana Hunnes , PhD, a senior clinical dietician at the UCLA Medical Center who was not involved in the research, told Medical News Today. “Unfortunately, ultra-processed foods are inexpensive to purchase [but] expensive in terms of health,” she added. “Individuals need to look at what they can afford in their diet and make incremental changes. Our brains become addicted to these hyperpalatable flavors and ingredients, and like a drug, we need to wean off these ultra-processed foods and exchange them for healthier, whole-food items.” About 73% of the food supply in the United States is made up of ultra-processed foods. Experts note that ultra-processed foods are a common part of the diet in the United States with many people unaware of the health dangers associated with them.” https://www.medicalnewstoday.com/articles/ultra-processed-foods-linked-to-heart-disease-cancer-and-30-other-health-conditions?utm_source=Sailthru%20Email&utm_medium=Email&utm_campaign=MNT%20Daily%20News&utm_content=2024-03-02&apid=41304130&rvid=a32216b5e1c0c5df3c84080e2b2e161318206dbce6fd663dd747aa557a4753cd  https://www.bmj.com/content/384/bmj-2023-077310 Bottom Line: Friends do not let friends eat these ‘food like objects’ so please just remove them from your diet. Start with removing added sugars for the next 3 to 4 weeks, then move on to removing processed grains for the next month, then consider only consuming healthy snacks, then removed fried things…by now, you know what to remove next, so keep going. Take a deep breath…and begin! A healthier you is on the way with a better protected future.

Hello everyone: Here is some more data that should interest all of us in improving our food plan in order to lower inflammation, prevent disease and death from all causes. Here is what they had to say:  Flavonols are natural compounds present in plant-based foods like fruits, vegetables, and tea leaves. A new study shows that consuming a flavonol-rich diet is associated with a lower risk of all-cause mortality and mortality risk from certain chronic diseases. Experts recommend increasing flavonol intake through a healthy and varied diet rather than relying on supplements. The highest intake of dietary flavonols reduced the risk of cancer-related mortality by 55%, cardiovascular disease mortality by 33%, and risk of death from other causes by 36%. “The primary aspect here is that the data shows a reiteration that consumption of nutrient and [bioactive] rich foods in a healthier diet is associated with decreased risk of some of the most detrimental non-communicable disease processes that plague the world.” https://www.medicalnewstoday.com/articles/flavonol-rich-foods-may-help-lower-disease-risk-boost-longevity?utm_source=Sailthru%20Email&utm_medium=Email&utm_campaign=MNT%20Daily%20News&utm_content=2024-03-02&apid=41304130&rvid=a32216b5e1c0c5df3c84080e2b2e161318206dbce6fd663dd747aa557a4753cd https://www.nature.com/articles/s41598-024-55145-y Bottom Line: In our country, non-communicable diseases are the leading causes of death and disability, and the number one risk factor for death is the food we eat. This is because if the food is nutrient deficient, calorie dense, processed, inflammatory, coated with chemicals and pesticides and preservatives, fried, overcooked, etc.…the food becomes a driver of inflammation and disease. The easiest way to help reduce your risk of a shortened health span and lifespan is to consume clean, organic, unprocessed whole foods…which is where we all get our flavonols from as well as a cornucopia of other health building nutrients. “According to the current study, all-cause, AD, cancer, and CVD mortality risks declined with increased dietary flavonoid intake in the U.S. adults. This finding may be related to the anti-tumor, anti-inflammatory, and anti-oxidative stress properties of flavonol.” https://www.nature.com/articles/s41598-024-55145-y

Hey there everyone: You might wonder why I frequently write about food choices, and the answer is pretty straightforward. Inflammation causes, perpetuates, and/or aggravates every known human ailment, including aging. A primary driver of non-purposeful and degenerative inflammation just happens to be our food choices. In my experience, I have not seen any chronic illness or health condition satisfactorily dealt with when food choices have not been optimized and individualized according to your unique needs. No amount of supplements can overcome poor dietary choices that do not support health This fact is why I write these blogs. My mission is to assist you in reaching your health goals and information is critical for you in order to make informed and wise decisions. So, here is some more of the constantly evolving knowledge base for you to chew on (pun intended): “Introduction: The number of United States adults >60 y is expected to nearly double by 2060. However, increased longevity has not resulted in extended health span because of the occurrence of chronic diseases and impairments in physical and cognitive function among older adults. Diet is an important modifiable factor of several chronic diseases, frailty, premature death, and successful or healthy aging, which are relevant to this vulnerable population.  Conclusion: In conclusion, the findings from this large prospective study suggest that dietary protein intake, and especially the consumption of plant protein, in middle-aged female nurses, may be related to higher odds of healthy aging. Plant protein intake was favorably associated with several domains of health status of older adults, including good physical function and good mental health status. Our study contributes evidence to the role of protein in the etiology of healthy aging and adds specific insights to the importance of protein sources and relevant etiologic windows in midlife, which may contribute to providing recommendations regarding the amount of protein intake to promote healthy aging.” https://ajcn.nutrition.org/action/showPdf?pii=S0002-9165%2823%2966282-3 Bottom Line: The data related to plant vs. animal protein is still emerging and so far, from reviewing a good number of articles it seems the growing consensus is more plant protein and less animal protein. This debate is not settled yet, still lots of issues to explore which means that we have to see what works for each of us. For the majority, it seems the literature is pointing to less animal and more plant-based protein sources. This does not mean to completely stop animal sources, just to lessen the amount and choose from the highest quality sources of animal-based foods. This could mean simply to avoid processed meats of all types and stick to choosing organic grass-fed pasture raised sources. For some it may mean going vegetarian or even vegan…you have to do what works best for you. If you have a chronic health condition of any type, and you do eat animal-based foods, take a look at how much you consume and try an experiment: simply eat less meat or animal-based foods and see what happens. You could also reduce or stop all processed foods…in my experience, most people feel better doing these two dietary upgrades. Some people feel no change, a few may feel worse…the only way to know is to try it out and see how that works for you. But whatever you try, do not go low protein. Depending on your age and activity level, the starting level of protein can be calculated by this formula: Your weight divided by 2.2 = your weight in Kilograms. Multiply your weight by 0.8 = total grams of protein per day. If you are older than 50 or are very physically active, multiply your Kg weight by 1.0 or 1.1. As a final note, the literature is pointing to the fact that not only global health is tied to food choices, but that planetary health and wellness are as well. There are moral and ethical debates raging about this topic, so the more informed you are the better choices you can make. Here is a link about this emerging topic: https://www.pnas.org/doi/abs/10.1073/pnas.1523119113 “What we eat greatly influences our personal health and the environment we all share. Recent analyses have highlighted the likely dual health and environmental benefits of reducing the fraction of animal sourced foods in our diets.”

Hello again friends: New and ongoing research reveals that it is smart to reduce your exposure to plastics in every way you can. Here is what was reported just recently: “Exposure to endocrine-disrupting chemicals (EDCs) via daily use of plastics is a major contributor to the overall disease burden in the United States…The diseases due to plastics run the entire life course from preterm birth to obesity, heart disease, and cancers," commented lead author Leonardo Trasande, MD, MPP, Jim G. Hendrick, MD Professor of Pediatrics, Department of Pediatrics, NYU Langone Medical Center, New York, in a release. "Our study drives home the need to address chemicals used in plastic materials" through global treaties and other policy initiatives, he said, so as to "reduce these costs" in line with reductions in exposure to the chemicals. Plastics may contain any one of a number of EDCs , such as polybrominated diphenylethers in flame retardant additives, phthalates in food packaging, bisphenols in can linings, and perfluoroalkyl and polyfluoroalkyl substances (PFAS) in nonstick cooking utensils. These chemicals have been shown to leach and disturb the body's hormone systems, increasing the risk for cancer, diabetes, reproductive disorders, neurological impairments in developing fetuses and children, and even death.” https://www.medscape.com/viewarticle/whats-disease-burden-plastic-exposure-2024a10000q4?ecd=mkm_ret_240128_mscpmrk_endo_top_etid6267024&uac=428598BV&impID=6267024  Bottom Line: It is clear that we need to reduce our exposure to these common chemicals as much as we can. Here are a few ideas that can help considerably: · Avoid all plastic wrapped or bottled foods and drinks, including baby and infant drinks. · Do not heat anything in a plastic container. · Avoid single use plastic items…bring your own re-usable cloth bags to the grocery stores. · Processed and carry-out food containers are usually coated with plastics and leach into the food. · Do not use non-stick pans with PFAS coatings…instead opt for ceramic cookware. · Do not store food in plastic containers, instead go for glass and silicone. · Choose wood, stainless steel, and silicone for kitchen utensils and avoid plastic cutting boards. · Choose personal health and skin care products free of plastics… · Canned foods often have chemicals lining the inside…look for cans that state they are BPA free. · Eat mostly fresh, whole, unprocessed, unpackaged foods… · To find out more, go to www. EWG.org and search for their Consumer Guides. In that section they have multiple guides for skin care, plastics, pesticides in foods, endocrine and hormone disruptors, green cleaning supplies, fire retardants, PFAS forever chemicals, cosmetics, safe drinking water and many more. Consider donating to their efforts if you can.

Hello everyone: Here are some simple facts to motivate you to increase your movement or to keep going! It started in 1965 in Tokyo, Japan , where a company released an early step counter, calling it manpo-kei — or "10,000 steps meter." The marketing suggested this number of steps would reduce the risk for heart disease. Today we know that health benefits kick in long before 10,000 steps. But just how many daily steps do you need? Walk with us and find out… · Just 2500 steps , or about a mile, are enough to begin reducing your risk of dying of cardiovascular disease. · For every extra 500 steps — or one lap around a standard track — you lower that risk by another 7%. · Roughly 4000 steps helps reduce the risk for early death from any cause. · At 6000 steps , you may lower your risk for type 2 diabetes , particularly if you're an older woman. · And 500 more, for 6500 steps , may lower your blood pressure. · Pass 8000 steps to lower your risk for obesity , sleep apnea, and depression . · At 9800 steps , you may reduce your risk of developing dementia by 50%. · Now you've made it to 10,000 steps. But what happens if you keep going? · At 10,500 steps , your risk of dying of cardiovascular disease may be 77% lower than it was at 2500 steps. · At 11,000 steps , you've lowered your risk for hypertension , diabetes, depression, obesity, and sleep apnea by 25%-50% more than at 6000 steps. · And at 11,500 steps , the risk for early death may be 67% lower than it was at 4000 steps. · The average American takes 4800 steps a day. We dare you to do better. Because every step counts. https://www.medscape.com/viewarticle/998214?ecd=WNL_mdpls_240126_mscpedit_wir_etid6266669&uac=428598BV&spon=17&impID=6266669  Bottom Line: Start moving, keep moving, feel better, be healthier, live longer, be of good service. Love all. Serve all. Fulfill your life purpose.