Common Sense Stuff About Getting OLD

Randy Morgan having dinner talking in kitchen Feb 2013
Father’s give good advice.

MACRO AND MICRO NUTRIENTS
Keeping it simple helps you make a better choice

Our bodies are miracles.

Get a cut and your body will heal it.  Break your leg…bam…it will repair it!  This also includes: shave your legs and DANG IT…is there a REASON we need hair on our shin in this day and age?!

The natural growth of a body is like a plant growing from a seed.

Plant a seed good soil filled with nutrients, make sure it gets water and sun then watch it blossom to its full potential.

Science has proven that the right (or correct) balance of macro and micro nutrients is not simple at all.

According to the USDA’s website an article by Adrienne Youdim, MD, FACP  “Overview of Nutrition: Macronutrients” starts off strong with “Nutrition is the science of food and its relationship to health. Nutrients are chemicals in foods that are used by the body for growth, maintenance, and energy. Nutrients that cannot be synthesized by the body and thus must be derived from the diet are considered essential. They include vitamins, minerals, some amino acids, and some fatty acids. Nutrients that the body can synthesize from other compounds, although they may also be derived from the diet, are considered nonessential. Macronutrients are required by the body in relatively large amounts; micronutrients are needed in minute amounts.”

The bottom line is: we need vitamins, minerals, some amino acids and some fatty acids.

Wrap - bean veggie carrot
That’s a wrap! Steamed carrots, black beans, cabbage on lettuce. Spicy hot chili sauce (sriracha).

As we age there are plenty of road signs telling us: GET UP AND MOVE!  That burns energy which means EAT!

A progressive loss of lean body mass can occur with aging.  Starting after 40 years old women lose about 11 lbs and men 22 lbs of muscle!  Add in the lack of nutritient-dense foods plus sedentary lifestyles and that will increase.  Ref: Merck Manual Overview of Undernutrition by John E. Morley, MB, BCh.

Mr. Morley writes, “Aging decreases basal metabolic rate (due mainly to decreased fat-free mass), total body weight, height, and skeletal mass; from about age 40 to age 65, mean body fat (as a percentage of body weight) increases to about 30% (from 20%) in men and to 40% (from 27%) in women.”

So let’s get outside, build up our fat-free mass (imagine what body parts we’re talking about)  and eat foods filled with nutrients.

For our campers: bring multiple sets of varying weights to camp to do, especially if you are a believer in the science of our bodies and want to stave off “old age” problems.

Just for kicks take a minute to look at different foods you eat and compare them to the Percentage Daily Recommended (%DV) of an adult consuming a 2,000 calorie reference diet.  Remember: your personal daily values may be different.

I use Nutrition Data for a quick and detailed report. Personally I love charts and maps and could spend hours just staring at them “imagining” scenarios that apply to my own life or plans.

If you are wondering what your daily requirements should be, visit the USDA’s National Agricultural Library where health care professionals go to calculate the information.

References:
Overview Of Nutrition by Adrienne Youdim, MD, FACP
http://www.merckmanuals.com/professional/nutritional-disorders/nutrition-general-considerations/overview-of-nutrition?qt=&sc=&alt=#

Undernutrition by John E. Morley, MB, BCh
http://www.merckmanuals.com/professional/nutritional-disorders/undernutrition/overview-of-undernutrition#

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Be The Boss Of Your Health

Black Bean pasta artichoke avocado salad tomato carrot Dinner LunchThankfully the internet can prove anything you want.  Seriously.

Our (Randy and I) education in healthy and fitness covered thorough exploration and EXPLANATION of how our food is made up of energy – aka CALORIES.  From actual text books, not promotional websites.

This week I am going to give you some stunning news: no amount of alcohol is helpful in any weight loss or fat loss dream.  NONE.

That is the tip of the iceberg on how disastrous alcohol is for our bodies though.

Carbohydrate (complex and simple) provides 4 calories per gram, protein provides 4 calories per gram, and fat provides 9 calories per gram.  Alcohol has 7 calories per gram!

Why is this significant?

Because, if you are trying to fill your body with NUTRIENTS to work harder, build muscle and get stronger you need to consume nutrient-dense foods!

What does “nutrient dense” mean?  Simply put:  calories that contain lots of vitamins, minerals, phytochemicals!  They are foods packed with VALUE that will help your body, not take away from it’s natural processes (or tax them).

Without getting too detailed, you can find nutrients in complex carbohydrates (vegetables, fruits, whole grains, beans, lentils, peas), fats (mono and polyunsaturated are what you should go for like avocado, olive oil, corn oil, peanut oil, some fish) and proteins (lean meats, green vegetables like kale, broccoli).

The lists of NUTRIENT DENSE and NUTRIENT FILLED foods is enormous.

BUYER BEWARE. Read labels.  Marketing has invaded our market (grocery) and the definition of buzzwords like “healthy” “wholesome” “natural” “organic” “lite” “Low Fat” “Low Calorie” “artificial” are just a FEW the packaging will contain yet behind the curtain you’ll see a list of ingredients you might not actually understand.  DON’T GIVE UP!

Nowadays when we shop we look at ingredients.  They do list them in order of quantity within the item which is great.  We go for the least words we don’t understand and even better 100% words we understand!

A quick example of how many ways you will and can see a SWEETENER in an item.  For the record, these are not all bad or man-made!  Treacle, for example, is another word for molasses , sugar and corn syrup combined (and just happens to be one of Harry Potter’s favorite treats).

I found 44 different words you might see on a label:

acesulfame
agave
agave nectar
aspartame
barley malt extract
brown rice syrup
brown sugar
corn sugar
corn sweetener
corn syrup
crystiline fructose
dehydrated cane sugar juice
dextrin
dextrose
evaporated cane juice
evaporated cane syrup
fructose
fruit juice concentrate
glucose
golden syrup
high fructose corn syrup
honey
invert sugar
lactose
malt syrup
maltodextrin
maltose
mannitol
maple syrup
molasses
neotame
raw sugar
rice syrup
saccharin
saccharose
sorbitol
sorghum syrup
splenda
sucralose
sugar
syrup
treacle
turbinado sugar
xylose

You have control over what you put into your body and you are RESPONSIBLE for it too.

Go for the least amount of processing done on a food as possible.  Additives can ruin what you think is “healthy”.  Sodium is “natural” but you need to watch the amount you consume!

“Healthy” should be defined as filled or packed with nutrient-rich ingredients in my world.

The healthier we eat, the better our bodies should work.  It’s not a miracle.

Alcohol contains no proteins, minerals or vitamins.  When we consume it our body manages it like it would FAT and converts alcohol sugars into fatty acids.  To make it worse, alcohol inhibits the absorption of important nutrients our body needs:  thiamin, b12, folk acid and zing.

Just looking into thiamin (or vitamin B1) ALONE is shocking.

According to studies published by the National Institute of Health  low levels of B1 were present in the following diseases:  diabetes, alzheimer’s disease and heart failure!!  Three of the TOP KILLERS in our world right now.

Forget trying to lose fat: how about STAYING ALIVE and living a BETTER QUALITY OF LIFE?

Let’s stay focused on trusting the process:  eat healthy and exercise daily – keep moving across the planet.

Removing alcohol from your diet will only make your body happier from the inside out.

Daily intake, in my opinion, is harmful to your waistline as well as your health.  That would be called a HABIT and it is tough to break habits.

Maybe a glass of wine once in a long while, in the perfect conditions you can make (for me, sitting on our back porch with the pets or kids around), with the highest quality or favorite bottle you can swing would be a better plan.

That’s my new plan.  I’ve got to start hunting for a bottle of  Opus One.  Camp finishes June 10th for a week off and the SoCal evenings are the best in June!