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Episode #31, December 23, 2009

Show Notes

Next Weeks Challenge:

• For this challenge, Joe suggests everyone try and eat fish at least once per week
• Also Joe stated that fish is a great source of protein

Here are some positive effects for heart :  

• lowers triglycerides
  Increases HDL without increasing LDL cholesterol
• slow rate of growth of plaque on arteries
• decreased blood clotting
• Improved endothelia
• Decreased risk for arrhymia
• even some benefits shown for BP

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Episode #30, December 17, 2009

Show Notes

Last Weeks Challenge:

• Joe suggested that everyone try and  exercise for 30 min
• During the challenge, Joe was able to go for a walk with a co- worker during lunch break
• It would be much harder to exercise during Holidays, as you are busy with other stuff

Next Weeks Challenge:

• Joe challenges you to become aware of stress when it happens
• Here is some information that Joe provides on stress:
  • Stress response
    • fight or flight
    • divert energy to important areas (brain and muscles)
    • increase energy availability
      • rebound hunger
      • may redistribute storage to places we don’t want it
    • response is generally unresolved in a society where we are sedintary

    Stress negative effects

    • Not a direct connection between heart disease and stress in research but it is widely held that stress increases heart disease
      • some info on blood clotting
      • increase in blood pressure
    • Interestingly those with high levels of stress also have other negative health effects (smoking, inactivity, diet)
      • Is lifestyle connected to stress or is stress independant- more research is needed
      • Stress – a matter of perspective.  Situations early in life may determine how we respond to certain situations.  Retirement may be a blessing for some, but a lonely experience for others.
      • Even happy situations cause stress – birth of a child
    • Even so we know stress can have negative impact on the body especially when it is unresolved
    • chronic stress
      • digestive issues
      • appetite
      • lowers immune function
      • can lead to anxiety, depression, insomnia
      • affects blood sugar, fat and pressure

    Signs to look out for

    • anxiety or panic attacks
    • a feeling of being constantly pressured, hassled, and hurried
    • irritability and moodiness
    • physical symptoms, such as stomach problems, headaches, or even chest pain
    • allergic reactions, such as eczema or asthma
    • problems sleeping
    • drinking too much, smoking, overeating, or doing drugs
    • sadness or depression

    Your commute could be a chronic health issue

    http://www.nlm.nih.gov/medlineplus/stress.html

    http://kidshealth.org/teen/your_mind/emotions/stress.html#

    http://www.hormone.org/Resources/Other/loader.cfm?csModule=security/getfile&pageid=1119

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Episode #28, December 3, 2009

Show Notes

Last week’s challenge:

• The challenge was to drink two glasses of 8oz. of water a day
• Joe said that he did pretty well as he drinks lots of water anyways
• He also mentioned that when eating salty food, it is important to drink plenty of fluides to flush salt out of your body

Next week’s challenge:

• Joe challenges you to eat raw nuts at least 2 times this week
• He will try to do the same as well

Additional Resources:

• High in fiber, protein, and good fats
• Contain cholesterol reducing plant sterols
• Lower risk for heart disease
• One of best sources of Vitamins E (antioxidant)
• Essential minerals, such as, magnesium, phosphorus, potassium, copper, selenium
• Low glycemic level
• Healthy fatty acids, mostly monounsaturated – Omega 3 and 6
• reduces inflammation

Many varieties

• Almond  
• Brazilnut
• Cashew
• Chestnuts 
• Filbert
• pecan
• Macadamia
• Pistachio
• Walnut \   most balancing because of omega 3 to 6 ratio
• Flax      /
• sunflower
• sesame
• pine nuts
• pumpkin

 perfect snack

• travel well
• whole food
• packed with unadulterated nutrients
• filling (won’t leave you starving later)(spread throughout the day)

Common Sense about Nuts

• Unsalted, unflavored
• Portion size – try eating 12 at a time (lose weight)
• Replace one portion of meat with nuts
• Roasting destroys nutrients
• Sprouting nuts 12-24 hours activates nutrients and easier to digest

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Episode #27, November 25th, 2009

Show Notes

Last Weeks’ Challenge:

• Evaluation of the cost for Health Change
• Joe mentioned that he actually got good night sleep during during the challenge
• Joe also says that it is important to make changes towards healthy lifestyle, but we need to be realistic about the starting point

Next Weeks’ Challenge:

• Drink at least two 8oz. glass of water a day
• Joe suggests to drink only water (this means no soda or other beverages that have sugars, coloring and etc.)
• Start this challenge slow, and increase water intake gradually.

Additional Resources:

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Last weeks challenge:

• Evaluate Where Your Health is and Where You Want it to be. 
• Count the cost- What will it take to make a positive change?
  

Additional Resources:

Nearly 1/3 of the calories in the US diet come from junk food, researchers find

UC Berkeley News

Sarah Yang

01 June 2004

http://berkeley.edu/news/media/releases/2004/06/01_usdiet.shtml

Recent News: Bad sign for Baby Boomers: Disability on the rise for Americans in their 60’s

• Compared with those surveyed in 1988-1994, 60-somethings surveyed in 1999-2004 were:
  • 70% more likely to have difficulty walking from room to room, getting in and out of bed, and/or eating and dressing.
  • 70% more likely to have difficulty doing chores, preparing meals, and/or managing money
  • 50% more likely to have difficulty walking a quarter mile and/or walking up 10 steps without rest
  • 40% more likely to have difficulty stooping, crouching, or kneeling; lifting or carrying 10 pounds; and/or standing from an armless chair.

http://www.webmd.com/healthy-aging/news/20091112/boomers-doomed-to-disability?src=RSS_PUBLIC

 Good News

• The body is highly resilient
• Basic changes make a big difference
• There is a group to help support you through the process
• We are willing to put in the work to help you step by step along the way

Even if you only accomplish 80% of what we are seeking to accomplish in the next year you can

• Increase energy levels
• loose weight
• decrease risk for disease
• If we can make many of these changes permanent then we can leave a solid foundation for the next generation

Next Weeks’ Challenge:

• Joe challenges you to be aware of food additives
• See how much food you eat have additives

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Episode #25, November 6, 2009

Show Notes

Last Weeks’ Challenge:

• Joe was to get one source of omega 3 every day
• Consuming Omega 3 appeared harder than it sounded
• Found fish oil supplements that are also great for your health

Main topic:

• Joe describes different  food additives and it seems like a science experiment and we are the guinea pigs
• No one really knows how food chemicals react amongst each other
• Furthermore, Joe stated that everyone tends to be anti bacterial these days. You need to know that there are many beneficial bacteria out there.

Additional Resources:

One good recent news resource that had good info on some food additives was found on MSN Health News.

http://health.msn.com/nutrition/articlepage.aspx?cp-documentid=100247168

Challenge for this week

Become aware of food additives in your food.

Another great resource from Center for Science in the Public Interest

http://www.cspinet.org/reports/chemcuisine.htm

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Episode #24, October 28, 2009

Show Notes

Last Weeks’ challenge:

• How much processed oil do we eat?
• Once again we’ve stripped almost all the nutrients out and through the processing have created some toxins.
• Joe mentioned that we are basically left with calories which we are not deficient in.

Main Topic:

• Our bodies cannot make essential fats and we need them to be healthy
• Joe breaks down Omega 3 into three main types: ALA, EPA, and DHA
• Moreover, valuable information is provided on Omega 3’s health benefits and research for cardiovascular health

Next Week’s Challenge:

• Joe challenges our listeners to eat one source of unprocessed omega 3’s every day

Additional Resources:

Some Healthy Supplements

Flax seed oil

Fish oil

Cod liver oil

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Episode #23, October 29, 2009

Show Notes

Main Topic:

• Find out where we grow our fast food
• Junk food mainly comes from two sources, Joe provides specifics on the sources
• Learn about deep fried foods
• Did you know that the more heat you apply, the more oxidation you produce?

Recent News

Where they grow our junk food

Our reporter went looking for the farms that produce the raw materials for junk food and found that they take up almost half of the cropland in Ontario

Published On Sun Oct 11 2009

By Margaret Webb

http://www.thestar.com/news/ontario/article/708661–where-they-grow-our-junk-food

Half of cropland in Ontario is corn and soy

Soy is responsible for much of the fat added to diet

corn is responsible for most of the sugar and sweeteners used in the diet

Modern farming not sustainable/ ruins the environment

Disproportionate spending on food and health care

Recent Research

Chemistry of Deep-Fat Frying Oils

E. CHOE AND D.B.MIN

http://www3.interscience.wiley.com/cgi-bin/fulltext/118509956/PDFSTART

Vol. 72, Nr. 5, 2007 —JOURNAL OF FOOD SCIENCE

We eat lots of it

it creates toxic chemicals and oxidized fats.

Can also create trans fat

If the oil is not changed out more often even more toxic chemicals can be created

Antioxidants are destroyed

polyunsaturated fats (soy oil) are especially susceptible

higher the heat the fast the oxidation

Doesn’t seem like a big deal until you look at everyday, every food choice we are changing out health giving oils for oils that can diminish health.

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Episode #22, October 21, 2009

Show Notes

Last Week’s Challenge

• Try and find out how much real food you are eating
• Can not trust front label, it does not necessarily mean real food
• Joe and his family was able to eat healthy because his wife made sure the food they were eating was full of nutrients and unprocessed

Main Topic

• We usually break fats into 4 categories
• Joe also states that the fat issue goes beyond types (sat, mono, poly) and amount (total fat)
• There is also a fat conversion that is not well known in America

Next Week’s Challenge

• Joe and Kathy suggest you be aware of how much processed oil you eat
• Make sure you know exactly what you are eating

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Episode #21, October 20, 2009

Show Notes

Main Topic

• Joe talks about an interesting mix of politics and food
• Food processing is convenient and cheap

Additional Material: