WAIST TO HIP RATIO

WAIST TO HIP RATIO

Tracking Morbidity and Mortality

   WHR is a measure of waist circumference relative to hip circumference. WHR is a significant predictor of morbidity and mortality related to type 2 diabetes, metabolic syndrome, coronary heart disease, and certain types of cancer. This ratio is very easy to measure, waist measurement is typically taken right above the navel the hip measurement is the greatest circumference around the glutes. WHR values of greater than 0.9 for men and 0.85 for women are a very serious risk to your health. The more abdominal fat you have, the greater your risk. If you are trying to improve your health reducing, your WHR is a significant way to do it. 

   Most of the following books recommend to reduce your abdominal fat the number one thing you can do is reduce the amount of processed sugar, simple carbohydrates,  and all grains.

Brain Grain by Dr. David Perlmutter

Dr. Gundry's Diet Evolution

Wheat Belly by Dr. Davis

It Starts With Food by Dallas and Melissa Hartwig

In Defense of Food byMichael Pollan
Living Low Carb by Jonny Bowden PHD

The Whole Country of Sweden

etc, etc, etc

Good Health in 2014

emmett

BRAIN GRAIN AUTHOR

Dr. David Perlmutter

Great Interview

http://www.fatburningman.com/dr-david-perlmutter-grain-brain/

HOLIDAY EATING

HOLIDAY EATING

Some simple guidelines to help get through the next 2 weeks.

1. Be Realistic.  Don't try to lose weight, try to maintain.

2. Keep Moving. Don't stop exercising because you are busy, in fact try to add a few (10-15 minute) brisk walks each day. 

3. Avoid Liquid Calories.  Alcohol can lower your self restraint and often lead to overeating. Non alcoholic beverages are usually full of calories, mainly sugar (the worst excess calories). Drink 12 oz of water before every meal, this will help to keep you full and also aid in digestion. 

4. Load Up On Veggies.  When at parties or buffets try to load your plate with veggies and salads first, next try to fill up on any grilled or baked protein type dishes. This should help you reduce the amount of high calorie foods and deserts you eat. 

5. Focus On Activity not Food. Try to do something with your friends and family other than eating. Skiing,snowshoeing, bowling, board games.

Have a Great Holiday, 

thanks, emmett

BRAIN HEALTH

Brain Health

We all know someone who suffers from alzheimer's or dementia, it is not pleasant or something you would want to go through or see a loved one go through. The question is whether you can do anything to prevent or lessen your risk. The answer is a resounding yes.

1. Exercise can boost cognitive faculties through neurogenesis (growth of new brain cells).

It also can improve blood flow the the brain as well as reducing the amount of damaging proteins inside the brain (slowing dementia and alzheimer's disease).

2. Use it or lose it. Learning a new language, playing chess, sudoku, etc. Challenge your brain. These activities all promote neurogenesis as does listening to or playing music. .

3. Coffee and Tea (especially green or white). They both can improve mood, increase cognitive

function, and decrease your risk of alzheimers and dementia (70% reduction). This is due primarily to both the effects of caffeine and also the large amount of antioxidants and other positive compounds in both coffee and tea.

4. Nutrition

a. Fruits and Veggies can improve cognitive function, as well as decreased risk of alzheimer's and dementia due to their high levels of antioxidants and phytochemicals. Some of the best are berries, broccoli, and kale (the deeper and brighter the color the better).

b. Animal Based Omega 3”s. These contain DHA and EPA which are essential components of all neurons. They are very important as we age to prevent brain function decline, also helpful in improving mood. Cold water fish, fish oil, and krill oil are all very high in dha and epa.

c. Coconut , coconut oil, or MCT oil. MCT stands for medium chain glycerides and they are a great source of fuel for your brain. They contain a compound called ketone bodies which can improve neuron function and reduce your risk of all types of types of dementia, parkinsons  and alzheimers.

c. Processed sugar and all grains. VERY BAD for your brain health and your overall health in general. You should completely eliminate from your diet.

5. Sleep. A single nights sleep of only 4 hours will result in a significant reduction in cognitive abilities the next day. Try to consistently get 7-9 hours per day.

If you would like more info on these topics a great book has come out this year.

BRAIN GRAIN by neurologist David Perlmutter, MD, I would highly recommend it.

thanks, emmett

More Dr. Gundry

The best nutritional interview i have heard. If you really want to improve your health - please listen. Dr. Gundry explains many important issues which can have a significant impact on your health; including DHA, EPA, arachidonic acid, whole grains, coconut oil, olive oil, good saturated fat, bad saturated fat, etc. For those of us who embrace a healthy low-carb lifestyle change, dietary fat can play a significant role. Are all fats created equal? Absolutely not!

http://www.askthelowcarbexperts.com/2013/01/35-dr-steven-gundry-high-fat-diets-good-vs-bad/

In Defense of Food Review

In Defense of Food by Michael Pollan

*** EAT FOOD, NOT TOO MUCH, MOSTLY PLANTS ***

A very well written book that once again shows a direct link between the western diet and coronary heart disease, diabetes, stroke, cancer, and other auto immune disorders. Food is not simply the sum of its parts, a leaf of thyme has 36 antioxidants in addition to multiple vitamins and minerals which all work together to benefit our health. You cannot simply add 12 vitamins and minerals to processed food and expect to have the same beneficial effects. The US government dietary recommendations have been largely influenced by the beef, dairy, and sugar lobby. This has lead to devastating consequences to our physical and mental health.

Pollan outlines 5 factors that have created this crisis.

1. Whole foods to Refined Foods.
Average american diet is 50% sugar and refined carbohydrates. We are mainlining glucose.

2. Complexity to Simplicity.
We now eat a much smaller variety of food. The majority of our calories come from corn, soy, wheat, and rice.

3. Quality to Quantity
Since 1950 there has been a serious decline in the nutrient content of our food. Since 1985 we eat an average of 300 more calories per day mainly from added sugars (including high fructose corn syrup). We are overfed and undernourished.

4. Leaves to Seeds
Leaves provide a host of critical nutrients a body can’t get from refined seeds. Leaves are high in omega 3 whereas seeds are high in omega 6. In 1970 the ratio in our diets were 3:1 (Omega 6:3). The ratio is now 10:1, this has resulted in a large increase in inflammatory conditions including coronary heart disease, type 2 diabetes, rheumatoid arthritis, dementia, autoimmune disorders, cancer, etc.

5. Food Culture to Food Science
Instead of eating whole foods, we now rely on science and government and marketing to help us eat better. This has not worked, it has allowed the food industry to sell more nutritionally enhanced processed foods and undermine traditional food cultures. The western diet is making people sick, western medicine has gotten really good at keeping people alive, the cost is staggering. An estimated $500 billion per year in diet-related health care costs and rising rapidly. Again, no one is healthy.


Pollan gives some guidelines which are helpful with the problems of the western diet.

What is food?

1. Don’t eat anything your great grandmother would not recognize as food. Also, don’t eat anything incapable of rotting.
2. Avoid food products which contain ingredients that are unfamiliar, unpronounceable, more than five in number, or that include high fructose corn syrup (hcfs).
3. Avoid food products that make health claims.
- the american heart association currently bestows (for a fee) its seal of approval on lucky charms, coco puffs, and trix
4. Shop of the periphery of the store and stay out of the middle.
5. Get out of the supermarket whenever possible. Grow a garden, go to a farmers market, buy local whenever possible.

What to eat - MOSTLY PLANTS
Especially leaves, foods from healthy soils, wild foods.

How to eat - NOT TOO MUCH
Calorie restriction slows aging and increases lifespan.

some good resources
www.eatwellguide.com
www.eatlocalchallenge.com
www.eatwild.com
www.localharvest.com

The Omega Diet
by Artemis P. Simopoulos, M.D.

This book follows along the same path as Dr. Gundry’s dietary program. The premise that we have allowed the food industry to make changes to our food supply without understanding the consequences. These consequences include increased rates of heart disease, stroke, cancer, diabetes, arthritis, autoimmune disorders, depression, schizophrenia, alzheimers, etc...

MOST OF THESE CONDITIONS ARE PREVENTABLE AND REVERSIBLE

The typical western diet contains a 20:1 ratio of omega 6 to omega 3 which is directly linked to the above conditions. Our health is best when we have a balanced ratio of these two essential fatty acids (EFA).

Omega 6 - corn, safflower, cottonseed, and sunflower oils
Omega 3 - seafood, green leafy vegetables, cold water fish, canola oil, and walnuts

Eating a balanced ratio of EFA’s is the way humans have been eating for thousands of years and will bring your diet back in sync with your genes.

Dr. Simopoulos gives & guidelines to improve your diet and health.

1.Eat foods rich in omega 3 fatty acids such as fatty fish, walnuts, canola, oil, flaxseeds, omega 3 eggs, leafy green vegetables and omega 3 supplements.

2. Use monounsaturated oils such as olive and canola oil.

3. Eat seven or more servings of fruits and veggies every day.

4. Eat more vegetable proteins, including peas, beans, and nuts.

5. Avoid saturated fats by choosing lean meat and low-fat milk products.

6. Avoid oils that are high in omega 6 fatty acids

7. Reduce your intake of trans-fatty acids (man made molecules that are produced from the hydrogenation of vegetable oils).

This is an extremely well researched book. Dr. Simopoulos is the president of the Center for Genetics, Nutrition, and Health. She has descriptions and study listings in the appendix. She also has many recipes, meal plans, shopping lists, among other resources that increase your  chances of success. If you suffer from any of the previous conditions I would highly recommend this book.

thanks, emmett