Doctor’s Senior Exercise & Health Newsletter

February 1, 2005
Issue Vol. 5 No. 2

In This Newsletter
Introduction
Healthfully yours
Health Hints

Healthfully Yours***

The “Common Sense Diet”…

Diets have become the chief topic of conversation whenever there is a meeting of two or more people. You cannot avoid these discussions at party’s, or even when eating in restaurants with others. The number of diets that are out there is simply incalculable, because there is not a day that goes by when you hear of a new diet. You need only to turn your television or radio on, pick up a magazine or newspaper, and lo and behold, read about the latest new diet. The authors of the latest new diets are hard pressed to find a name for their new diets. The diets out there already start with A and end with Z. (Atkins – Zone Diets). And we should not forget all the fad diets, such as only eating carrots, cabbage, rice or grapefruit. These are only the tip of the iceberg, as there are many, many more out there. The reason for all these diets is the fact that obesity does not only affect the younger generation, but the senior is now being affected more than ever. At least two-thirds of our populations are considered overweight, with more joining their ranks daily.

What do all these diets have in common? Just that the individual will start to lose weight, but after a period of time, they find that the diet is really difficult to maintain and the weight that they lost is starting to come back, very often with added additional weight. Great isn’t it? Why then is this happening? Simply put, the diet was not working for them to begin with. So, where do they go from here? The answer clearly is what I call the “Common Sense Diet”.

What then is the “Common Sense Diet”?  Basically, it is a diet where your common sense rules what you will eat, when you will eat, and how much you will eat. As in everything else, this diet will require discipline on behalf of the dieter. The discipline requires that they eat the proper foods, and the proper portions of these foods. That means you have to monitor your calorie intake. Remember, eating more calories than your body’s requirements, will determine the weight you put on, take off, or help maintain. To help you determine the amount of calories you should basically have, here is an easy way to approximate your total:

CALORIE INTAKE CALCULATION

WOMEN                                                                               MEN

Sedentary – WT. x 12                                                         WT. x 13

LIGHT ACTIVITIES – WT. x 13                                     WT. x 14

MODERATE ACTIVITIES – WT. x 14                           WT. x 15.25

MODERATE TO HEAVY ACTIVITIES – WT. x 15     WT. x 16.5

HEAVY ACTIVITIES – WT. x 16                                        WT. x 18

Once you have determined what your daily calorie intake should be, you will need to determine what foods you should eat. The foods you choose should be of a healthy choice. Foods that will help sustain your metabolic needs, while being heart healthy, and maintain a strong immune system and physical wellness. Read below in Health Hints what these foods should be, and how to choose them. Remember, there is not a healthy diet that is recommended by nutritionists that will suit everyone. Not everyone likes the same foods to begin with. That is why it is up to the individual to pick the foods they like and provide their own “Common Sense Diet”.

When you decide on these healthy foods, there are still rules to be followed. For example, the portions of the foods you eat. A portion of fruits and vegetables for example would be a cupful. Chicken, fish or meat should be about the size of your palm. You should also read the food labels. Trans fats should be avoided as well as the saturated fats, and an excessive amount of sodium, sugars, cholesterol, caffeine, nitrates, and saturated fats. Some fat is necessary in your diet, just so that it approximately 10 % of your total calories.

NOTE: Anytime you start a new diet, you should of course discuss it with your healthcare provider to see if there is a specific nutritional need that you may require.

Health Hints***

When starting with the foods that should be included in your diet, the food being touted now, are the whole grains. And well they should be. They are one of the healthiest foods you can eat. However, there are certain individuals that may have problems eating them, and they may not even be aware of it. These are the people that are plagued by symptoms occurring after they eat whole grains and foods containing gluten. When these individuals eat whole grains, the body will produce high levels of insulin to control glucose levels. After a period of time, the body becomes saturated, and will not respond, causing a condition known as insulin resistance. When this occurs, there are many diseases and conditions that can ensue. These are, diabetes, obesity, high blood pressure and cardiovascular disease. The individual that discovers they are intolerant of the whole grains and gluten contained foods, needs to substitute vegetables, and more vegetables.

For those individuals who can tolerate whole grains and gluten, they should of course include these foods in their daily diet. Proteins should also be an integral part of your diet and should come from fish, chicken and meat. Red meat should be lean and trimmed of all fat, and only eaten once a week. The following foods should become a staple of your diet. Pick one or more of these foods and add them to your diet on a daily basis. In other words, when making your daily meal selection, try to add one or more of these foods.

Broccoli: A cruciferous vegetable high in vitamin C, carotenoids, and folic acid. Also contains sulforahane an antioxidant, and a compound called isothiocynate that helps fight breast cancer. 

Cabbage: A cruciferous vegetable that contains isothiocynate. Also contains indole-3-carbinal, another anti-carcinogen.

Turnips: High in chlorophyll and folic acid. Chlorophyll helps combat radiation.   

Spinach and Kale: Very high in vitamin C, carotenoids, iron, fiber and calcium.

Parsley: High in chlorophyll, iron, vitamin A and vitamin C. Chlorophyll also removes heavy metals from the joints caused by free radicals and reactive compounds that trigger inflammation causing damage to joints, and cause the pain of arthritis.

Sweet Potatoes: Very high in vitamin C, carotenoids, potassium, minerals and fiber. The best nutritious vegetable you can eat. Regulates heart beat, blood pressure and the transmission of nerve impulses.

Romaine Lettuce: Contains more nutrients than the iceberg variety lettuce. Has zeaxanthin that protects the rods and cones of the eye from sun damage and can reduce the risk of macular degeneration. Also found in spinach (above and collard greens.

Bell Peppers: Choose the red bell peppers. They a higher in vitamin C and antioxidants than the green variety.

Mushrooms: Contains selenium. Helps fight cancer.

Beans: Very high in protein, iron, folic acid and fiber. High in complex carbohydrates and low in fat. The best variety to choose are, black, pinto, kidney, Navy, lentils or garbanzo beans.

Apples: Contain many antioxidant phytochemicals such as, quercetin, catechin, phloridzin, and chlorogenic acid. Very important in reducing cardiovascular disease, some cancer, diabetes and asthma. Should be eaten on a daily basis. Remember, “An apple a day keeps The Doctor away”. Mom was right when she told us that.

Bananas: Another winner that should be eaten on a daily basis. High in fiber and three natural Sugars- fructose, sucrose and glucose, that will restore energy and give you a boost.

Cantaloupes: Contains enough vitamin A and C for almost the required daily amounted needed.

Blueberries: High in an antioxidant compound called “pterostilbene”, that lowers cholesterol and has anti-cancer properties.

Grapefruit: High in pectin. Reduces cholesterol and can prevent athersclerosis.

Grapes: Contain antioxidant compounds. Helps reduce cholesterol and other blood fats. Pterostilbene and resveratrol found in grape skins seem to have cancer fighting and anti-inflammatory properties as an added bonus.

Oranges: Very rich in vitamin C, folic acid and fiber.

Watermelon: High in vitamin C. Excellent during any meal, following a meal, as a desert or during the day as a snack.

Papaya: High in potassium-781 mgs. per fruit. Prevents stroke.

Cranberries: Contains elegia acid-an antioxidant that prevents genetic damage that can cause cancer. Also contains flavonoids, another antioxidant. The juice protects against urinary infection. Eat in natural state as relishes. Cooking destroys the valuable nutrients.

Dried Fruits: Dates, currants, raisins, figs are high in calcium, magnesium and fiber. Also high in natural sugar, but triggers insulin release and should be eaten in small portions.     

Whole-Grain Bread: Eat whole-grain bread instead of the white flour enriched breads. They contain more fiber, vitamins and minerals than the white or “wheat” Bread.

Oats: Add oats to your diet in any form. They contain compounds called “avenanthramides”. This compound prevents blood cells from adhering to artery walls. This prevents inflammatory conditions that can cause heart attacks. They are also high in  water-soluble fiber that helps reduces the bad cholesterol (LDL). Also stabilizes blood sugar. Breads and cookies made with oats are also a good source of adding oats to your diet. Oatmeal should be the cereal of choice and eaten on a regular basis. Makes the ideal food that will give you the energy to start the day, and not feel pooped by lunchtime. Breakfast should not be skipped.

Peanuts: Source for Resveratrol a heart healthy compound. Eat an ounce of peanuts (unsalted). It will help in the absorption of other nutrients.            

Seeds and Nuts: Can prevent cardiovascular disease. Best are walnuts, almonds, and sunflower seeds, macadamias and chestnuts.

To implement your “Common Sense Diet”; for dinner, just choose your main food, such as fish, chicken or meat, making sure it is the portion mentioned above. As the side dish, choose one or two vegetables from the list above, and you will have a healthy meal. This meal will help lose weight and maintain a proper weight. There are many more fruits and vegetables beside those mentioned above, but these are the healthiest and should be the mainstay of your diet. When choosing other fruits and vegetables, be sure to pick those that have the deepest colors. You should also try to have at least 5 portions of fruits and vegetables on a daily basis. For dessert, choose a fruit from the above list.

To end your meal and really be satisfied, don’t feel guilty about having a small portion of chocolate. Chocolate is high in antioxidants defending you against the stresses of air pollution, UV radiation and smoking. The healthiest chocolate is made with cocoa powder extract and dark chocolate. It helps prevent oxidation of LDL (bad cholesterol). Eat a small amount and don’t overdue.

By choosing the “Common Sense Diet”, you have become the master of your domain, so to speak! Another point to remember is that no diet will simply help you lose weight, or maintain the proper weight, unless you incorporate an exercise program as well. You should find an exercise program that suits you, one that is comfortable for you, and one that will motivate you enough so that you will stick with it.

Doc Cane