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Doctor’s Senior Exercise & Health NewsletterApril 1, 2004 Issue Vol. 4 No. 4 In This Newsletter Introduction*** The Doctor’s Senior Exercise & Health Newsletter is written monthly, solely for information to help seniors, baby boomers and anyone who may have an interest in staying healthy, living a vigorous, active lifestyle and combating the aging process. It does not constitute the practice of medicine and is not meant to prescribe treatments. It is offered strictly as an educational aid. Any medical problems you may have, we recommend that you seek the help of your physician or other healthcare professional. Discussing your intentions with your doctor is always the proper procedure. The newsletter also includes know-how in the form of useful tips and links to more extensive material on the Internet. You may wish to share this newsletter by sending a copy to a friend, neighbor or relative and suggesting they subscribe to it. Website: http://www.doctorsexercise.com How to subscribe: Click Newsletter on left menu at website for more info and to subscribe or browse directly to: http://www.pairlist.net/mailman/listinfo/dsenews E-Mail address: newsletter@doctorsexercise.com Healthfully Yours*** Demystifying Carbs The issue of carbohydrates has become a very hot one and has almost become a fetish. It seems everyone is jumping on the bandwagon, from the smallest to the largest of food manufacturers. The restaurants, including the fast food chains are hopping on to this bandwagon also. The food manufacturers and restaurants are only giving the public what they are demanding, or they will lose the business. The average individual doesn’t really understand what role of carbohydrates plays in our diets. The chief consensus is that, reduce your carbohydrates and lose weight. That is not entirely true. Eating carbohydrates is like putting coal on a fire. It is really the body’s main source of energy. There are two types of carbohydrates, the simple type, which are the sugars, and the complex type, which are the starches. Although not linked to the simple or complex types of carbohydrates, fiber is another carbohydrate that is not absorbed by the body. Fiber is all-important in that it aids in digestion and can be important in the prevention of disease. You can read more fiber by going on our website: www.doctorsexercise.com and reading our December 15, 2001 Vol. 1 # 10 Newsletter. Simple sugars called monosaccharides are broken down into glucose, fructose and galactose. They are found in white sugar, brown sugar, honey, corn syrup, maple syrup, and fructose corn syrup, which are often found in many juices. Complex carbohydrates are no more than simple carbohydrate molecules linked together, and are the basis of what we call starchy foods. These are our breads, crackers, cereals, pasta, and rice. Usually most of our foods contain a mixture of the simple and complex carbohydrates. So you can see how pervasive carbohydrates are in our food chain. The body treats the absorption of the simple and complex carbohydrates differently during the digestive process. The complex carbohydrates are broken into sugars and this is the coal fueling the fires, creating the energy that enters the bloodstream and keeps the muscles and organs working, doing their designated jobs. The simple carbohydrates are more readily absorbed into the bloodstream releasing a quicker jolt of energy. This scenario takes place by eating a candy bar, or the touted energy bars, or drinking a sugared drink. Fructose sugars are absorbed much more slowly and take longer to release energy into the body. A measurement for how the body converts the ingested carbohydrates into sugar is called the “glycemic index” (GI). This glycemic index measures how quickly a food is digested causing your blood sugar to rise. Staying away from foods with a high glycemic index will prevent the body from increasing the insulin release. A lower amount of insulin prevents the increased body’s desire for food. When eating a serving of a particular food, it can raise the blood sugar at the time of ingestion. That is called the “glycemic load” (GL). Foods that are high in GI and GL levels can be precursors in the development of type 2 diabetes, hearts disease and cancer of the colon, breast and pancreas. They are also responsible for the increase of obesity that has been increasing so rapidly in our nation. Many individuals on a low carbohydrate diet will find that their energy levels are lower than usual. When the diet consists of low carbs, particularly have the kind that is deficient in the essential nutrients required to maintain a healthy body, they place themselves at risk for disease. Our bodies need sufficient proteins and fats to maintain the integrity of our muscles and organs, most importantly the heart, which is a muscle. The immune system must also have these nutrients to function at optimum levels. Reducing the protein and fat intake can take a severe toll on our health. Balancing the diet with the proper proportions of proteins, fats and carbohydrates can assure the individual that they will maintain a more healthful, energized body. Fiber must also be added to the above nutrients. Read about the proper proportions to create a healthful diet in the health in the health hints below. Health Hints*** The majority of people going on low carb diets are doing so to lose weight. In doing so they are also cutting down on all fats. This will defeat their purpose. In order to lose the weight, the body requires a certain amount of fat. Essential fatty acids, as the name implies is an essential part of our diets. The body does not produce these essential nutrients, so it is mandatory we supply them in our diets. Essential fatty acids are found in fish oils, such as salmon, blue fish and other deep-sea fish. Vegetable oils and olive oil are another excellent source of fatty acids, as are fresh fruits, nuts, and avocados. Animal proteins, such as poultry and lean beef, trimmed of excess fat should be included in the diet once or twice a week at most. Size of the portions we eat need to be monitored. Restaurants are killing us with kindness. The portions have been growing over the years, better to entice more business. The individual needs to react in their own best interests, by eating less of these portions. Taking home part of that portion can be an answer, and you will have another meal the next day. When eating meat or poultry, the portion should be no larger than the size of the palm of your hand. With any of the other food accompaniments, they too should be of a portion that can fit in your hand. Eating 3 meals daily as we have been taught is not the best way. Firstly, do not skip breakfast. Doing this will increase your hunger and you will tend to eat more at the next meal. Eating 5 or even 6 small meals daily will put less stress on your digestive system. Your body will be able to assimilate more nutrients from these smaller meals. Try to stay away from processed foods as much as possible. Do not eat “white” foods, bread, rice, and potatoes. Eat breads that are made with 100% whole-wheat flour. Increase your diet with green leafy vegetables, fruits, nuts and beans. Do not drink the sugared carbonated beverages. Replace these with fruit juices. Drink plenty of water. Restrict the use of high calorie salad dressings. Instead use oil, such as olive or canola oil and vinegar. Balsamic vinegar is excellent. You should also add a little lemon juice when eating salads. These acids help lower the glycemic index of the foods. The class of foods you eat in proper proportions will give you the energy, and help maintain a healthy weight. Carbohydrates, 40 grams: Proteins 30 grams: Fats 30 grams on a daily basis will provide a healthy diet. Be sure to add 30 to 40 grams of fiber in addition to the above foods. Doc Cane Copyright, Disclaimer, and Trademark information Copyright© 1997-2003 Emanuel M. Cane. All rights reserved. Except stated below, this material or parts thereof may not be published, broadcast, rewritten, or redistributed by any means whatsoever without explicit, written permission from the author. ************* You may circulate copies of the Doctor’s Senior Exercise & Newsletter by Manually forwarding it, providing you forward the issue in it’s entirety, no fee is involved, and you may forward no more than three issues to any one individual. You may not attach advertising or otherwise modify the text of the newsletter. |
