Quote for Friday:

“The devil has put a penalty on all things we enjoy in life. Either we suffer in health or we suffer in soul or we get fat.”
Albert Einstein (14 March 1879 – 18 April 1955) was a German-born theoretical physicist

If you’ve got a big gut and you start doing sit-ups, you are going to get bigger because you build up the muscle. You’ve got to get rid of that fat! How do you get rid of fat? By changing your diet.
Jack LaLanne

You say HOW?  They are high in vitamins, minerals, some with antitoxins (helping the immune system) and have anti-inflammatory effects that can help you build up to your optimal health.  Some fruits have soluble fiber in them that slows down the breakdown of complex carbohydrates and helps reduce blood sugar.  Fruit taken in proper portions (moderate amts.) can even help lower blood cholesterol.  Soluble fiber is not just in rye, barley, oats, and vegetables but in fruits as well.  Insoluble fiber can’t be absorbed or digested by the human body but can still provide the body with advantages like reducing hunger, stimulates regular bowel movements, and can be found in fruits as well as vegetables, seeds whole wheat bread and other foods.  One of my healthy eating rules is know what the food’s makeup is before eating it; yes this includes calories, fat, sugars, carbs and sodium but knowing the energy density in the foods you eat is very important too.  Foods with the lowest density are foods that help curb your appetite that can help you maintain or even lose weight.  The lowest energy density food group contains healthy foods like most vegetables and fruits with based broth soups & skim milk.  The highest density groups are cookies, chips, nuts, full-fat condiments, chocolate and butter (not the best nutritional foods to be eating regularly).  Remember, if you’re trying to be healthy or even losing weight than know fruits are high glycemic foods.  If you eat too much fruit at one time it will result in high glycemic amounts in your body at that one time putting you at risk for fat storage=weight gain.  You see, digestion of the foods whether calories, carbohydrates, sugars, or some fats get broken down into simple or complex sugar molecules=glucose or fructose.  One of the body’s major fuels for energy so we can function with working properly & survive is glucose (the same concept like fuel for a car=gas=it operates).

The body utilizes glucose after digestion takes place in the stomach where the foods break down into simple and complex sugars than transferred into our bloodstream as our active fuel for energy (like our car’s tank sending gas to the engine to be able to run).  Our fuel, being the glucose, then gets sent to all our tissues and into our cells but only for the amount they need at that time (sort of like the car in filling the gas tank to full).  When our body reaches full for all energy needed to all areas of the body at that time if there is extra un-needed glucose in the bloodstream it has to go somewhere and the body stores it=fat storage=weight gain.  Take the car, the storage reservoir is the gas tank it only stores in the tank, but if the tank reaches full with gas (its energy) it would just overflow as opposed to the human body with extra glucose in the bloodstream=our extra fuel which doesn’t overflow by leaving our body somehow but gets stored in our body as fat storage. Thus, when it’s needed (glucose) it will be released back in the bloodstream.  If you more frequently have in your body more overflow of glucose versus the need for it you’ll have more fat storage occuring as opposed to energy utilized by the body.  This causes you to be at a higher risk of becoming overweight to obese (that’s the logic in eating 6 small low glycemic meals a day which prevents this from happening).  To prevent a high risk of becoming overweight to obese stay off of 3 large meals/day and high sugar snacks during the day.  Also, don’t have constant healthy frequent high glycemic meals day in and day out especially with no activity/exercise other than your regular activities of daily living, which doesn’t count as exercise.

Remember, eat fruits in moderation not in excess; including the size of your meals (don’t allow the size of the plate greater than 9” including NO second helpings).   The key to eating healthy is to include all 4 food groups (Meats/Fishes, Vegetables, Fruits, and Dairy) and eat your first meal for the day within 30 minutes.   If you want to learn more information about this to begin eating healthier with the 4 food groups and in the proper portion sizes than go no further.  My website can give you the information in knowing how to eat so that it affects your metabolism and weight distribution in the body therapeutically.  You can also learn exercise that fits into your lifestyle (ranging from walking fast 30 minutes for 2 to 3 times a week to daily workouts) with knowing healthy habits to add in your life to stay or get within your ideal weight.  The ending result is you feel better, look better, and have higher odds you’ll live a longer life that allows more excitement in it due to being in better shape.   Let Dr. Anderson through his book and myself, being your health coach, give you direction onto the pathway you need until you get yourself on the right track of health independently.   Before going to my website here is also information on how sugar affects the body on disease and illness._________________________________________________________________

Part2:  How sugars impact on disease & illness:

Fructose is a simple sugar found in fruit, is metabolized to fat in your liver, and eating large amounts has been linked to negative metabolic and endocrine effects.  When eating fruits in very large amounts=High levels of fructose or glucose in the bloodstream which can logically increase your risk number of health conditions, from insulin and leptin resistance to even cancer.  Insulin and leptin work together to control the quality of your metabolism and to a great deal your rate of metabolism (the resistance of them are associated with obesity).   Research shows fructose can impact risks on pancreatic cancer.  It has been proven fructose is used by pancreatic cancer cells for cell division=an increase in the spread of pancreatic cancer.  So eat fruits with vegetables in 50% of your meals and it will impact more of a positive effect on your health and can even help with weight maintenance or weight loss if used right in proportions. Studies have shown fructose (in many fruits), especially taken in large proportions can induce the following in the human body, that are:

*Elevation of triglycerides *abdominal obesity *endothelial dysfunction *kidney damage *metabolic syndrome * hypertension (high b/p) * fatty liver disease * microvascular disease * diabetes and more.   So make fruits with vegetables part of your daily life with eating them in 50% of your meals and it will surely impact more of a positive effect on your health.  It can even help with weight loss if used in proper proportions.   Fruit is delicious but if not a fruit fan there is plenty of ways it can be added to vegetables and your meats or fishes=high protein, where you end up falling in love with fruit alone or just find it a great flavor added with other foods as an extra treat.  Making this diet adjustment with having fruit and other good low glycemic foods in your diet can help you reach your goal in losing weight with reaching your optimal level of health in time.

For further information, go to healthyusa.tsfl.com and join me with others who have seen this pathway work in our own lives.  So far, I lost over 20lbs. through the guidance of Dr. Anderson’s healthy habits which covers all types of foods in your diet, to types of light exercise to even work out (it you want it in your life) and so much more.  Now you know where to look, it’s up to you to make the right choice.  Take a peek with no charge or fee or obligation, just a simple way of adding new ideas possibly to your life to only make it better.  This will make you and possibly impact the people around you with wanting to reach this happier, healthier and longer lifetime.  Just like the car, the better you treat it the longer it lasts the same principle with the human body.  Only you make the choice with possibly spreading this good news that puts a decrease in diseases/illnesses for you and others.  Wouldn’t it be great if this knowledge could spread to the future decade and further on.  Haven’t we lived long enough making poor decisions in our society relating to health overall.  Do you want this to go on in America’s future?  Make the change for the people that make up our country.  Should we just let our politicians and government do the deciding on how much we can drink or what we are allowed to eat.  They only got involved when it started affecting our economy drastically with not enough citizens doing the right healthy habits to keep our health care system affordable, which it isn’t for many.  Let us, the people, make the right choice.  Click onto healthyusa.tsfl.com if you want to take that step for no money, no hacking but just to peek on what the website offers.   Remember to check with your general practitioner before starting any new diet or exercise program, especially if you have any health concerns or diseases.

“We can make a commitment to promote vegetables and fruits and whole grains on every part of every menu. We can make portion sizes smaller and emphasize quality over quantity. And we can help create a culture – imagine this – where our kids ask for healthy options instead of resisting them.”
Michelle Obama

More males than females are born in America each year.  Still regarding health to both genders through research and just living the experience of being an RN over a quarter of a century in numerous fields (primarily of adults to geriatrics) it shows women are more healthier than men (even starting from infancy).  Out of the 15 leading causes of death, men lead women in all of them except Alzheimer’s disease, which many men don’t live long enough to develop in many cases.  Although the gender gap is closing, men still die five years earlier than their wives, on average.  Through WebMD experts have told them the reason for this is that they are partly biological, and men’s approach to their health plays a role too, of course.  “Men put their health last,” says Demetrius Porche, DNS, RN, editor in chief of the Americ.an Journal of Men’s Health. “Most men’s thinking is, if they can live up to their roles in society, then they’re healthy.”  Not always the case especially when age keeps creeping up on a male with his priorities of life changing with new love or even peeps that come on board in a man’s lifetime.  In most cases living healthy normally happens when are age is younger but then due to work to families to expectations leaves little room for healthier habits in the week but even 30 minutes a day could make a tremendous change to all systems of the human body preventing certain diseases/illnesses, especially those due to poor diet, eating habits and overall health habits (Ex. as simple as getting 8 hours for sleep a day).  Men go to the doctor less than women and are more likely to have a serious condition when they do go, research shows. “As long as they’re working and feeling productive, most men aren’t considering the risks to their health,” says Porche.  Like a lot of men say “I don’t have to time to think about it.”.    But even if you’re feeling healthy, a little planning can help you stay that way.  One is through preventions measures before secondary have to start, meaning ending line your now with a disease or illness, that may have been prevented completely if you lived a healthier life.  One way of preventing disease and illness is good eating or diet, with balancing out the 4 food groups (to get all nutrients from minerals to vitamins to enzymes to proteins and more).  The top threats to men’s health aren’t secrets: they are commonly known and often preventable.  WebMD consulted the experts that came up with for you this list of the top health threats to men, and how to avoid them.

— Heart disease and stroke

“Heart disease and stroke are the first and second leading causes of death worldwide, in both men and women,” says Darwin Labarthe, MD, MPH, PhD, director of the Division for Heart Disease and Stroke Prevention at the CDC. “It’s a huge global public health problem, and in the U.S. we have some of the highest rates.”  In cardiovascular disease, cholesterol plaques gradually block the arteries in the heart and brain. If a plaque becomes unstable, a blood clot forms, blocking the artery and causing a heart attack or stroke.

One in five men and women will die from cardiovascular disease, according to Labarthe.   For unclear reasons, though, men’s arteries develop atherosclerosis earlier than women’s. “Men’s average age for death from cardiovascular disease is under 65,” he says; women catch up about six years later.

Even in adolescence, girls’ arteries look healthier than boys’. Experts believe women’s naturally higher levels of good cholesterol (HDL) are partly responsible. Men have to work harder to reduce their risk for heart disease and stroke.  How do you go about this?  Take a guess.  Yes, again through your diet, eating, the 4 food groups in your diet, activity or exercise (at least 30 minutes a day or 1 hour every other day) and practicing daily good health habits.

—Lung cancer is a terrible disease: ugly, aggressive, and almost always metastatic (spreads somewhere in the body). Lung cancer spreads early, usually before it grows large enough to cause symptoms or even show up on an X-ray. By the time it’s found, lung cancer is often advanced and difficult to cure. Less than half of men are alive a year later.  So … are you still SMOKING?

Tobacco smoke causes 90% of all lung cancers. Thanks to falling smoking rates in the U.S., fewer men than ever are dying of lung cancer. But lung cancer is still the leading cancer killer in men:  Again due to many still practicing poor habits which could have prevented many of the lung cancer cases.  Anyone who QUITS smoking at any age reduces the risk for lung cancer.  Few preventive measures are as effective as stopping smoking and nothing is as challenging, like any addiction (whether mental or physical)

 –Prostate Cancer: A Leading Cancer for Men

This is one health problem men can lay full claim to — after all, women don’t have prostates. A walnut-sized gland behind the penis that secretes fluids important for ejaculation, the prostate is prone to problems as men age.

Prostate cancer is the most common cancer in men other than skin cancer. Close to 200,000 men will develop prostate cancer this year in the U.S.

But while one in six men will be diagnosed with prostate cancer in his lifetime, only one in 35 will die from it. “Many prostate cancers are slow-growing and unlikely to spread, while others are aggressive,” says Djenaba Joseph, MD, medical officer for cancer prevention at the CDC. “The problem is, we don’t have effective tests for identifying which cancers are more dangerous.”

Screening for prostate cancer requires a digital rectal exam (the infamous gloved finger) and a blood test for prostate specific antigen (PSA).

But in fact, “Screening has never definitively been shown to reduce the chances of dying from prostate cancer,” according to Joseph. That’s because screening finds many cancers that would never be fatal, even if undetected. Testing then leads to aggressive treatment of relatively harmless cancers, which causes problems like impotence and incontinence.

Should you get screened for prostate cancer? Some experts say yes, but “the best solution is to see your doctor regularly and talk about your overall risk,” says Joseph. “All men should understand the risks and benefits of each approach, whichever you choose.”

 –Depression and Suicide: Men Are at Risk

Depression isn’t just a bad mood, a rough patch, or the blues. It’s an emotional disturbance that affects your whole body and overall health.  In effect, depression proves the mind-body connection. Brain chemicals and stress hormones are out of balance. Sleep, appetite, and energy level are disturbed. Research even suggests men with depression are more likely to develop heart disease.

The results can be tragic. Women attempt suicide more often, but men are more successful at completing it. Suicide is the eighth leading cause of death among all men; for young men it’s higher.

–Diabetes: The Silent Health Threat for Men

Diabetes usually begins silently, without symptoms. Over years, blood sugar levels creep higher, eventually spilling into the urine. The resulting frequent urination and thirst are what finally bring many men to the doctor.

The high sugar of diabetes is anything but sweet. Excess glucose acts like a slow poison on blood vessels and nerves everywhere in the body. Heart attacks, strokes, blindness, kidney failure, and amputations are the fallout for thousands of men.

Boys born in 2000 have an alarming one-in-three chance of developing diabetes in their lifetimes. Overweight and obesity are likely feeding the diabetes epidemic. “The combination of diabetes and obesity may be erasing some of the reductions in heart disease risk we’ve had over the last few decades,” warns Labarthe.

Exercise, combined with a healthy diet, can prevent type 2 diabetes. Moderate weight loss — for those who are overweight — and 30 minutes a day of physical activity reduced the chance of diabetes by more than 50% in men at high risk in one major study.

—Erectile Dysfunction: A Common Health Problem in Men  

  Erectile dysfunction may not be life threatening, but it’s still signals an important health problem. Two-thirds of men older than 70 and up to 39% of 40-year-old men have problems with erectile dysfunction. Men with ED report less enjoyment in life and are more likely to be depressed.

Erectile dysfunction is most often caused by atherosclerosis — the same process that causes heart attacks and strokes. In fact, having ED frequently means that blood vessels throughout the body are in less-than-perfect health. Doctors consider erectile dysfunction an early warning sign for cardiovascular disease.

You’ve probably heard more about the numerous effective treatments for ED than you ever cared to just by watching the evening news. Treatments make a fulfilling sex life possible despite ED, but they don’t cure the condition. If you have erectile dysfunction, see your doctor, and ask if more than your sex life is at risk.

So what’s the key to decreasing these diseases or illnesses in men? 

Live a healthier life men so that you men in America can decrease the chances of developing these diseases or if you are with one of these diagnoses already it will surely help decrease the impact of the disease or illness compared to living an unhealthy life.   So if you need guidance I have direction,  I surely did for my habits and diet and it helped me as a women.  Like a car, the better you treat it the better it operates and the longer it lasts.  Various lifestyle factors have been associated with increasing the risk of stroke. These include lack of exercise, alcohol, diet, obesity, smoking, drug use, and stress. You can control your obesity,  activity/exercise, alcohol consumption, drug use and smoking, including your stress to a degree. Guidelines endorsed by the Centers for Disease Control and Prevention and the National Institutes of Health recommend that Americans should exercise for at least 30 minutes of moderately intense physical activity on most, and preferably all, days of the week.  Recent epidemiologic studies have shown a U-shaped curve for alcohol consumption and coronary heart disease mortality, with low-to-moderate alcohol consumption associated with lower overall mortality. High daily dietary intake of fat is associated with obesity and may act as an independent risk factor or may affect other stroke risk factors such as hypertension, diabetes, hyperlipidemia, and cardiac disease. Homocysteine is another important dietary component associated with stroke risk, while other dietary stroke risk factors are thought to be mediated through the daily intake of several vitamins and antioxidants. Smoking, especially current smoking, is a crucial and extremely modifiable independent determinant of stroke. Despite the obstacles to the modification of lifestyle factors, health professionals should be encouraged to continue to identify such factors and help improve our ability to prevent stroke, decrease cancers caused by smoking, decrease coronary artery disease which decreases your chance with Obesity, ED, stroke,  & hypertension and more.   Learn healthy habits or healthier habits, broaden your knowledge on the 4 food groups in what is lean or leaner or leanest with each group, increase your activity 30 minutes a day and learn what a healthy diet actually is through Dr. Wayne Scott Anderson’s book “Dr. A’s habits of health” and even if you need to lose weight we can show you the way to do it healthy.  It’s not a diet for 3 months or even 6 to a year but it is learning how to get to your body mass index in the ideal weight range for your height and you decide how low you want to go.  We can show you through the book and those having more difficulty can buy our foods for 6 months or even a year or in my case I started almost a year ago and I use both their healthy foods as well as healthy foods from the store.  You decide the choices, no one else.  If you are interested go to my website healthyusa.tsfl.com and peek at what we offer for no prescription, no charge, no donation and no hacking.  If you like what you see join me and so many others trying to get America healthier and in time decrease our population in diseases or illnesses primarily impacted by health habits, diet, and weight.  Wouldn’t you and the future want to get better in mind and body to impact our health care system that includes our insurance and most importantly lives of citizens in the USA in how they live (which would be more active).  It is your choice and I hope you decide to come aboard to my website healthyusa.tsfl.com and I know if I could do it so can too.  It just takes discipline and the drive to want to stay healthy or get in a better state of heath.  Hope I have helped someone out there in broadening your knowledge regarding how to keep or reach a healthier life.

The world is a dangerous place to live; not because of the people who are evil, but
because of the people who don’t do anything about it.

Albert Einstein_______________________________

“Smoking is hateful to the nose, harmful to the brain, and dangerous to the lungs.”    King James I (Former King of Scotland and England)

How far you go in life depends on your being tender with the young, compassionate with the aged, sympathetic with the striving and tolerant of the weak and strong. Because someday in your life you will have been all of these.

George Washington Carver (January 1864 – January 5, 1943), was an African American scientist, botanist, teacher, and inventor.

To keep the body in good health is a duty… otherwise we shall not be able to keep our mind strong and clear.
Buddha