Newsletters Archive
See All Newsletters
Health and Fitness Newsletter Archive from Dr. Ann - Wellness Newsletter September 2008
By: Dr. Ann |
|
 NEWS....
| |
|
Take Charge of Your Health |
|
September 2008 | |
|
 Nuts and Seeds not Villains for Diverticular Disease
A totally refreshing report in the August issue of the Journal of the American Medical Association gives the medical establishment a huge reason to rethink the standard dietary advice for those with diverticular disease to avoid nuts and seeds. Despite the fact that there is not a shred of hard science proving a link between eating nuts and seeds and diverticulitis, the conventional wisdom has been for diverticular patients to avoid them for the hypothetical concern that they could get caught in the diverticula (colon pouches) which occurs in this condition and lead to inflammation and infection. In this new report, the study investigators followed the diet and medical records of 47,000 men every 2 years over an 18 year period. Not only did they fail to find a link between nuts and seeds and this disease, they determined that the study subjects who ate the most nuts were 20% less likely to get diverticulitis than those who ate the least. Check out this video clip to see why I am so excited about this report.
| |
|
White Tea
Superstar Food of the Month
Although all forms of freshly brewed tea from the Camellia sinensis leaf (black, green, oolong, and white) are exploding with health-boosting antioxidants, white tea can boast the highest concentration of a particularly potent one called EGCG. In the laboratory, EGCG has exhibited dazzling disease-busting power. White tea is not cured or fermented, which explains its robust EGCG content (fermentation decreases EGCG levels) and has a delightful light and sweet flavor. Try it!
| |
Tip of the Month
Reducing Sodium in Nuts
If you are like me and prefer the taste of salted nuts - take this simple step to significantly reduce their sodium content (by up to 50 percent). Dump the container of salted nuts in a colander and shake vigorously over the sink for a minute or two. Place the nuts back in their container and store as needed.
| |
|
Eat More Fish
 Based on reams of powerful data, fish is one of the healthiest, highest quality sources of protein available, and 2 new studies should motivate us all to include it regularly in our dietary portfolio. An intriguing report in the Journal of the American College of Cardiology (July 2008) found that the fish-rich fare that is standard in the traditional Japanese diet is the likely secret weapon for their "puzzlingly low" rates of heart disease. Investigators measured the amount of calcium (a marker for heart disease) in the coronary arteries of 869 Japanese and US middle-aged men. Despite the fact that the Japanese men had much higher rates of smoking and equivalent rates of other cardiovascular risk factors, like high blood pressure and diabetes, they had much lower rates (about 3 times less!) of calcium build-up in their arteries compared to the US males. The one distinctive difference between the two groups was a 2-fold higher blood level of omega-3 fats in the Japanese men. Knowing that omega-3 fats provide seven separate cardiovascular benefits - these findings are not surprising. Fish, especially oily varieties like salmon, tuna, mackerel, and sardines, are nature's richest source of this superstar fat. (Fish oil capsules are man's richest source.) I find salmon the most delicious way to get my omega-3's. To view my take on farm raised versus fresh salmon click here.
A second report in the journal Neurology (August 2008) found that older adults who include fish regularly in their diets have healthier brain structure. In a study involving 3,660 elderly subjects followed over a 5 year period, those who ate baked or broiled fish at least 3 times a week were 25% less likely to have areas of subtle brain damage (A.K.A. subclinical brain infarcts) as measured by MRI compared to those who rarely ate fish. The presence of subclinical brain infarcts is a powerful predictor for future strokes and dementia. In additional to keeping arteries healthy and functioning well, the omega-3 fats found in fish are also the brain's highest quality building material. Fish is most definitely brain food.
|
|
Vigorous Exercise Adds Years to Your Life and Life to Your Years
Thanks to the wonderful work of scientists from Stanford University's School of Medicine, those like myself who are totally committed (addicted) to vigorous aerobic activity, like running, can rejoice and be comforted that doing it well into the 70's, 80's, and even 90's can dramatically increase survival and  decrease disability. Conventional wisdom (despite zero studies to back it up) has been that vigorous exercise, especially running, could cause more harm than good in the older set, particularly in the realm of bone and joint health.
This study proves otherwise. In this first-of-its-kind investigation, Stanford scientists had 284 runners and a "control" group of 156 healthy non-runners complete yearly questionnaires about their health status. The runners were 50 years plus at the start of the study and ran an average of 4 hours a week. By the end of the 21 year study period, the runners ranged in age from 70 to 90 plus years old and ran about 76 minutes a week. Despite the fact that the control group was "healthy", by the end of the study, the runners' death rate was less than half of the control group. Additionally, the runners delayed the onset of disability by an average of 16 years compared to the control group. And perhaps most surprisingly, adverse bone and joint effects did not occur. (Archives of Internal Medicine, August 2008) This study clearly supports that vigorous, physical activity throughout life, and especially in later years, has a spectacular impact on your survival and quality of life. Based on the science I have reviewed, I consider not moving (being sedentary) one of the quickest paths to premature death and disability. Our bodies are specifically designed and genetically hard-wired to expend more energy than most of us can fathom. Halleluiah, halleluiah!
To get my best advice on nutrition and eating relative to your work outs, check out these video tips.
|
|
More Bad News for Belly Fat
The recent scientific realization that fat deposited within the abdominal cavity is highly toxic was brought into sharp focus with findings from 2 recent studies. Reporting in Neurology (March 2008), scientists found that having excess abdominal fat, i.e. a pot belly, in middle age dramatically upped the risk of developing dementia in later years. The investigators measured the belly fat of 6,583 study subjects between the ages of 40 and 45, and followed them into their 70's to see what relationship belly fat had on the subsequent development of senility. Study subjects with the most belly fat in their 40's were 3.6 times more likely to get dementia than those with the least amount of belly fat. Scientists believe that the hormones and proteins belly fat cells churn out with such reckless abandon have direct, toxic effects on the brain.
In the second study, scientists evaluated the relationship between abdominal fat and the risk of stroke. Study subjects with the biggest waist size relative to hip size (waist-to-hip-ratio) were 8 times more likely to have a stroke compared to study subjects with the lowest waist-to-hip ratio. Waist size alone was also a powerful stroke predictor with those with the biggest waists (>40.2 inches in men or >34.6 inches in women) 4 times more likely to suffer a stroke versus those with the smallest waists. (Stroke, August 2008)
Although belly fat is the most dangerous type of fat to accumulate, fortunately it is the easiest fat to lose. For my very best weight loss advice, download the free cliff notes version of my book. For additional inspiration, here is an uplifting personal note I recently received from someone that used the guidance provided in my book to take charge of his health and win the battle against his belly fat bulge.
"Dr. Ann, you have changed my life. Sometime last year, you had a lecture and book signing at the Marriot hotel in Winston Salem, NC. I was a valet working at the Embassy Suites across the street. There was some mix up and you and your luggage (boxes of books) wound up at the Embassy. I assisted you across the street to the Marriot hotel and as a tip you gave me one of your books and signed it. I had worked out for most of my life and thought I was eating appropriately.
One day, I was in the gym doing dips and looked in the mirror and watched as this lump of flesh oozed out the bottom of my shirt with each repetition. I was so upset that I immediately stopped what I was doing and left. I got home and opened your book and was immediately hooked. I'd been doing everything wrong outside of working out. I cleaned out my refrigerator and went shopping. About 8 months later, I feel better than ever! Over 70 pounds lost JUST from eating well. A year and a half ago I was 325 lbs and today I'm 195 lbs and most of that is due to you. Thank you Dr. Ann for the best 'tip' I have ever gotten."
- Edmund Watkins, Winston-Salem, NC
|
|
Reminder
A disheartening finding in the August issue of Patient Education and Counseling served as a provocative reminder to me to remind you of the power we hold as individuals to slash our cancer risk simply by moving more. Despite the fact that regular exercise has been shown to lower colon cancer risk by 30 - 40 percent, only 15 percent of 1,932 adults surveyed about colon cancer risk said they used exercise for this purpose. Please remember (and tell everyone you love and care about) that engaging in regular physical activity is 3rd only to not smoking and maintaining a healthy body weight as the most powerful thing you can do to reduce your cancer risk. Strive for a minimum of 30 minutes of moderate to vigorous aerobic activity most days of the week to just say whoa to cancer! For more on cancer prevention please visit www.PreventCancer.org .
|
|
More Reason to Marinate
For those who enjoy the enhanced flavor marinating meats imparts, a new study gives us an additional reason to engage in this culinary practice - much safer food. In line with other studies, researchers found that marinating meats prior to cooking at high temperatures dramatically reduces the formation of a class of cancer-causing compounds known as heterocyclic amines (HCA's). HCA's form in the muscle fibers of meat when it is exposed to high temperatures. Grilling creates the most, followed by pan-frying and broiling. As reported in the Journal of Food Science (August 2008), scientists marinated beef roundsteak for 1 hour in 3 different bottled marinades selected from the grocery shelf prior to pan-frying. The marinated steaks had up to an 88% reduction in HCA levels compared to steaks that were not marinated. Although the exact component(s) of the marinades responsible for blocking the formation of the HCA's has not been determined, scientists speculate that antioxidant phytochemicals in the herbs and spices typically found in the marinades are the likely "active ingredients." I strive to marinate any muscle meats (beef, pork, chicken, turkey, lamb, and venison) prior to cooking them at high temperatures like grilling or broiling.
|
|
Exciting News/Reminders
Coming Soon:
- Dr. Ann's What's for Dinner... a booklet of 15 healthy, family-friendly dinner meal plans and recipes.
- Dr. Ann's Eat Right for Life! DVD.
Dr. Ann's latest video tips! View Dr. Ann's best advice via web video!
Click here to view a full list of her video tips. (Lots more content soon to come!)
- Check out Dr. Ann's new and exclusive web video channel for free access to her very best tips and advice!!
- Join Dr. Ann on the first and third Thursdays of each month, from 12:30 to 1:00 PM for her live "Ask the Expert" radio broadcast on S.C. Public Radio's "Your Day" program (also webstreamed at http://yourday.clemson.edu). Click here to visit the archives. A special thank you to Whole Foods for sponsoring Dr. Ann's radio broadcasts!
Yours in health,
Dr. Ann
| |
|
|
|
|
|
Dr. Ann & Just Wellness, LLC | 246 Mathis Ferry Road | Suite 100 | Mt. Pleasant | SC | 29464
|
See All Newsletters
|
|
