Stew...

The four pillars of every longevity diet in the world are whole grains, greens, nuts, and beans," Buettner said. "When you crunch the numbers, it's very clear that it's a 90% to 100% plant-based, very-high-carbohydrate diet. About 65% carbs, but not simple carbs like muffins and cakes - complex carbs."

Beans are a high-carbohydrate, high-fiber food that nearly impossible to eat on high-fat, low-carb diets like the trendy keto plan. 

The favorite bean dish is a Greek "longevity stew," loaded with fennel, black-eyed peas, olive oil, tomato, and garlic.

Improve...

The amount of sodium per serving is listed in milligrams or mg.  The total sodium shown on the Nutrition Facts label includes the sodium from salt, plus any other sodium-containing ingredient in the product. For example, this includes ingredients like sodium nitrate, sodium citrate, monosodium glutamate (MSG) or sodium benzoate.

Remember to take note of the serving size on the Nutrition Facts label. If your portion size equals two servings of a product, you’re actually eating double the sodium listed.

The American Heart Association recommends no more than 2,300 milligrams (mg) a day and moving toward an ideal limit of no more than 1,500 mg per day for most adults.

The average American eats so much excess sodium, even cutting back by 1,000 milligrams a day can significantly improve blood pressure and heart health.

More than 70 percent of the sodium Americans eat comes from packaged, prepared and restaurant foods, not the salt shaker.

On average, Americans eat more than 3,400 milligrams of sodium each day — much more than the American Heart Association and other health organizations recommend.

The American Heart Association diet emphasizes fruits, vegetables, whole grains, legumes, nuts, plant-based protein, lean animal protein and fish. Replace processed meats, refined carbohydrates and sweetened beverages with healthier options. Eating this way should help you limit your sodium as well as harmful fats. 

Muscles...

Research shows that using your muscles also helps your mind. Animals who exercise regularly increase the number of tiny blood vessels that bring oxygen-rich blood to the region of the brain that is responsible for thought.      

 Exercise also spurs the development of new nerve cells and increases the connections between brain cells (synapses). This results in brains that are more efficient, plastic, and adaptive, which translates into better performance in aging animals.   

 Exercise also lowers blood pressure, improves cholesterol levels, helps blood sugar balance and reduces mental stress, all of which can help your brain as well as your heart.

Good nutrition can help your mind as well as your body. For example, people that eat a Mediterranean style diet that emphasizes fruits, vegetables, fish, nuts, unsaturated oils (olive oil) and plant sources of proteins are less likely to develop cognitive impairment and dementia.

social ties have been associated with a lower risk of dementia, as well as lower blood pressure and longer life expectancy.

Cornerstone...

According to experts, the Mediterranean diet has many potential health benefits, including cancer protection and improving memory. A Mediterranean diet incorporates the traditional living habits of people from countries bordering the Mediterranean Sea, including France, Greece, Italy and Spain. 

The diet encompasses a lot of vegetables, fruits, legumes, nuts, beans, cereals, grains, fish, and unsaturated fats such as olive oil.

A  true  Mediterranean diet is based on the region’s traditional fruits, vegetables, beans, nuts, seafood, olive oil, and dairy with perhaps a glass or two of red wine. It usually includes a low intake of meat and dairy foods.  

Pickled...

 

Image not related.

Cancer is the No. 2 cause of death in the US, second only to heart disease. Some cases of cancer are out of our control, but eating specific things ups the risk of developing some deadly cancers.

*Eating too much sweet stuff can not only lead to diabetes, but actively damage your cells and increase your risk of developing cancer. Sugar may fuel tumor growth in the body because cancer loves to use sugar as fuel.

*Salt-cured fish is high in nitrates and nitrites known carcinogens in animals that may also cause cancer in humans. The chemical compounds can damage DNA, leading to head and neck cancer. Eating lots of pickled foods can also increase your risk of stomach cancer.

*The World Health Organization says Processed meats like hot dogs, ham, bacon, and sausage can cause cancer. That's because the meat has been treated in some way to preserve or flavor it, such as by salting, curing, fermenting, or smoking.

*Obesity can put you at increased risk of developing types of cancers including breast, colon, rectum, esophagus, kidney, and pancreas.

*Any food that comes in a crinkly plastic wrapper, is industrially sealed, and is designed to last for months without spoiling may be a quick on-the-go fix for a hunger pang, but it's also most likely increasing your risk of cancer.

But there are things you can do to reduce your risk. Prevention includes eating healthy foods and getting enough physical activity, both of which not only help people maintain a healthy weight and reduce their chances of developing some of those cancers, but can also ward off depression and boost your mood, too. 

Party...*

Eating processed meats like hot dogs, sausages and bacon can cause colorectal cancer in humans, and red meat is also a likely cause of the disease.  World Health Organization (WHO) experts said.

WHO said additionally that there was some link between the consumption of red meat and pancreatic cancer and prostate cancer.

IARC classified processed meat as "carcinogenic to humans" on its group one list along with tobacco and asbestos, for which there is "sufficient evidence" of cancer links.

For an individual, the risk of developing colorectal (bowel) cancer increases with the amount of meat consumed," Dr Kurt Straif of the IARC said in a statement.

The classification for red meat, defined as all types of mammalian meat including beef, lamb and pork, reflected "limited evidence" that it causes cancer. The IARC found links mainly with colorectal cancer - which is a cancer that starts either in the colon or rectum - but also observed associations with pancreatic and prostate cancer.

The news may not add much to long-standing health recommendations to limit consumption of such meat.   Just a thought.

Mind Diet...

A new study by researchers at Rush University MC in Chicago shows a diet plan they developed called the MIND diet may reduce the risk of developing Alzheimer's disease by as much as 53 percent.

Diet appears to be just one of many factors, Exercise and Education while Genetics and smoking,  also play a role.

But the MIND diet helped Slow the rate of cognitive decline and Protect against Alzheimer's regardless of other risk factors.

The MIND diet is comprised of 15 elements, 10 brain-healthy food groups and then five unhealthy groups. The 10 brain-healthy food groups include:

• Beans
• Berries
• Fish
• Green leafy vegetables
• Nuts
• Poultry
• Olive oil
• Other vegetables
• Whole grains
• Wine.

Whatcha...

Health-Part 1...*

Most people know that sugar is not good for them, but the risk is less known. 
Sugar is just as much of a silent killer as salt. Excess fructose consumption was linked to leptin resistance, a hormone that tells you when you've had enough food.   It all happens without symptoms or warning bells. 

When glucose is present in the body, the pancreas releases insulin,  causing the cells of the body to absorb sugar from the bloodstream. Through this absorption, the molecule tryptophan, the sleep-inducing culprit of Thanksgiving dinner, is converted into serotonin, the “happiness molecule.” It’s only in severe cases when the bloodstream is completely overloaded with glucose that insulin works too quickly and results in a sugar low, [ hypoglycemia]. Quite the opposite of a sugar high, hypoglycemia will leave you feeling sad, fatigued and in some cases depressed.

Too many calories from any source will be stored as fat if not burned, but the lack of other nutrients in sugar makes it much easier to eat gobs of it with no physical effects to warn of the danger that lurks. That's why you can have an entire king-size bag of licorice at the movies and come out ready to go for dinner. Foods rich in fiber, fat and protein all have been associated with increased fullness

Simple sugars coming from fruit are less concerning given their high amounts of disease-fighting compounds and fiber.                    Just a thought.

Waistline...

A study published in the Annals of Internal Medicine found that trying to aim for 30 grams of fiber daily can not only help your waistline shrink, it can also lower blood pressure and improve your body’s insulin response.

Researchers divided 240 participants into two groups where one group followed the American Heart Association’s diet, which is comprised mostly of high-fiber foods such as fruits and vegetables as well as lean proteins, while the other group was solely instructed to consume 30 grams of fiber each day.

While each group averaged a 19-gram daily fiber intake, the group following the AHA diet lost 1.3 pounds more than the high-fiber group.

Both groups were able to maintain their weight loss for a year following the experiment, which proves that adding a significant amount of fiber to your daily diet can result in maintainable weight loss.

“In addition to weight control, higher-fiber diets can also help to prevent type 2 diabetes and cardiovascular disease,” fiber sources should come mostly from food rather than supplements.

Linked...*

Over half a million Americans die from Alzheimer each year, making it the third leading cause of death in the US, right behind heart disease and cancer.

The good news is that diet, exercise, and sleep can have a significant impact on your risk.

Mounting research suggests our modern diet is playing a significant role in the skyrocketing prevalence of Alzheimer’s. Processed foods tend to be nearly devoid of healthy fat while being excessive in sugar, and this combination appears to be at the heart of the problem.

Most people (especially Americans) are on a processed food diet, and this virtually guarantees you’ll end up getting inverted ratios of carbs and fats, not to mention both are typically inferior due to processing and adulteration.

The connection between sugar and Alzheimer’s was first broached in 2005, when the disease was tentatively dubbed "type 3 diabetes.” At that time researchers discovered that your brain produces insulin necessary for the survival of your brain cells.

Previous research has also shown diabetics have a doubled risk of developing Alzheimer’s disease.
Now, researchers are again warning that Alzheimer’s appears to be intricately linked to insulin resistance. 

Association...*

Cold cuts can cause weight gain and lead to obesity. Obese individuals are at higher risk for heart disease and diabetes. 

Most processed meats and cheeses are high in sodium. A high-sodium diet can cause high blood pressure and increase your risk of developing kidney disease and congestive heart failure. Ham, salami, turkey breast, cheddar, Swiss and American cheese are examples of high-sodium cold cuts. 

Saturated fat raises levels of cholesterol in your blood and may increase your risk for heart disease.  . 

A 2014 study published in the journal Epidemiology found an association between eating processed meats like salami lowers sperm count.
 

For a safe bet, limit the amount of processed meat you consume. Try to get all-natural and grass-fed–both of which limit the number of hormones you’ll be eating.

Steer away so you can keep your weight down.    Just a "food for" thought.    [SF Gate-Healthy eating]

Coffee...

  

Your java habit might not be such a bad thing. Studies show that coffee consumption (both caffeinated and decaffeinated) can reduce the risk of developing type 2 diabetes.

One study analysis by the Harvard of Public Health found that those who sipped six cups a day had a 33 percent lower risk of developing the disease compared to non-coffee drinkers. Certain components in coffee seem to reduce insulin resistance and may also boost glucose metabolism, the process of converting glucose to energy.

Women who ate the most low-fat dairy products had a lower risk of type 2 diabetes, according to a study published in the Journal of Nutrition. Researchers think that certain milk proteins increase insulin secretion.

Interaction among nutrients such as vitamin D, calcium, and magnesium may also lower the risk of diabetes. 

SuperFood...

We’ve all heard the expression “shop the perimeter of the store.” But if you skip the middle, you’re missing out on a wealth of wholesome, delicious food choices. Your supermarket shelves are filled with hidden treasures that you shouldn’t pass up. Like beans, one of the most neglected and under-valued items.

Beans provide myriad health benefits, and they fit into several different food groups: Although they are rich in complex carbs like breads and starches, as a plant-based food, they feel right at home in the vegetable group, offering an array of vitamins, minerals and antioxidants, like their veggie companions.

They can also hold their own in the protein group, supplying protein aplenty. Unlike some other members of this group, beans provide little to no fat and are cholesterol-free. In fact, beans actually lower cholesterol and triglyceride levels instead of potentially causing them to increase, as some animal proteins have been shown to do.

Though they’ve been around for centuries, beans are a modern-day superfood. Why? Let’s count the ways.

Saxenda...

A drug that treats type 2 diabetes has gotten FDA approval for another use: weight loss.
Saxenda is  already available in a lower dose as Victoza for type 2 diabetes.

Researchers began to study it as an obesity treatment after people on Victoza reported weight loss.
Saxenda is injected daily. It's approved for people with a body mass index (BMI) of 30, considered obese, or a BMI of 27 with weight-related conditions such as high blood pressure.
It's meant to be used with exercise and a reduced-calorie diet.

"Clinical trials show that [more than] 60% of patients getting a daily 3-milligram injection lost at least 5% of their weight and 31% lost more than 10%,".
In comparison, 34% of those on placebo lost at least 5% of their body weight, according to the FDA.

Serious side effects can include pancreatitis, gallbladder disease, kidney problems, and suicidal thoughts. It can also raise heart rate. So good luck with it.

Mood...*

"Exercise is the single best thing you can do for your brain in terms of mood, memory, and learning," Harvard researcher.

The Mayo Clinic summarizes the benefits of exercises as follows
Controls weight, Combats health conditions and diseases, Improves mood,
boosts energy, puts the spark back into your sex life, and it can be fun.

Exercise is medicine.

Exercises is the first step in the process to lose weight.  Other steps are more crucial than exercises.

You can exercise anywhere. No Gym membership is required. What is needed is the knowledge that this will benefit you greatly.

Walk slow, walk, or walk fast can be very beneficiary to the individual. Choose what is convenient for you depending on your physical conditions. (Consult with your Doctor)

Strength building is an important part of the exercises.

Make it a habit. Exercise daily and you will be amazed at yourself. No cost here. It is free.

 Just a thought.

Quack...*

Dr. Oz testified in a Senate subcommittee hearing and acknowledged that his backing of so-called "miracle" weight loss products have "provided fodder for unscrupulous advertisers," Consumerist reported. OZ had a history of being a bit overly enthusiastic about some of the alternative and nontraditional treatments he’s highlighted, resulting in countless scammers cashing in on the questionable weight-loss treatments he’s described as “miracles,” like the green coffee extract that is the subject of an ongoing federal action.

Senator Clair McCaskill, Chair, grilled the talk show host in her opening remarks.   "I'm concerned that you are melding medical advice, news and entertainment in a way that harms consumers."

Oz admitted that his "cheerleading" of products that are often used as "crutches" has caused trouble for himself and the Federal Trade Commission, but he said he stands by his research.

"I do think I've made it more difficult for the FTC," Oz said. "In the intent to engage viewers, I use flowery language. I used language that was very passionate that ended up being not very helpful but incendiary and it provided fodder for unscrupulous advertisers."
[I am not sure who are unscrupulous.]   Just a thought.

Silent...?*

One in every four adults have high blood pressure. But many people are unaware that they have the condition. Untreated hypertension increases the risk of heart disease and stroke. These are the first and third commonest causes of death in the USA.

Hypertension can also damage the kidneys and increase the risk of blindness and dementia. That is why hypertension is referred to as a "silent killer."
 
High blood pressure interacts with other major risk factors such as diabetes and high levels of cholesterol to amplify the risk of heart attack and stroke. Changes in lifestyle can therefore help us achieve blood pressure goals.

Several factors may play a role in its development, including:


• Too much salt in the diet
• Smoking
• Being overweight or obese
• Lack of physical activity
• Too much alcohol consumption (more than 1 to 2 drinks per day)
• Stress
• Genetics
• Family history of high blood pressure
• Chronic kidney Disease.

So avoid a long life of sickness.                                                                                   

Fat...?*

For 40 years saturated fat in meat, cheese and, dairy products has been one of our top nutritional demons.

A new study published in the Annals of Internal Medicine concludes that there's insufficient evidence to previous thinking. It finds "null associations" between total saturated fat intake and coronary risk.  Saturated fat has a relatively neutral effect.

Saturated fat isn't automatically the bad guy and shouldn't be demonized. It's just one part of the complex dietary puzzle.

Too many calories from any source, whether fats or carbohydrates, can lead to weight gain. The extra weight is the one that increases the risk of heart disease.

It is just a theory, or may be more.  Be caution, Just a thought.

Portions...*

Japanese people enjoy one of the longest average life spans in the world — 86 years for women and 79 for men (80 & 75 respective for Americans)  with far lower rates of obesity and chronic diseases like osteoporosis, heart disease and some types of cancer.

The diet incorporates lower-calorie foods served in controlled portions. They eat around 25 per cent fewer calories than the average western person.

The secret is to replace energy-dense foods, like chocolate, potato chips, and cookies, with less energy-dense, like fruits, vegetables, etc. In a study from Penn. State U., researchers served women meals that were 25% smaller than average and contained 30% fewer calories according to the principles of energy density. They ended up eating an average of 800 calories less per day, without missing the extra food.

The Japanese achieve a lot of physical activity by simple actions such as walking, climbing stairs and using a bicycle to run errands.

Just a thought.