Mirror Athlete Blog Articles

April 23, 2010

“Trans Fats Dangerous for Your Heath? Deceitfully Yes!”

Filed under: Calorie Count, Consumer Safety, Diet, Prevention, Product Toxins, Weight Management, blood chemistry, cooking, disease, fast food, obesity — Tags: , , , , , , , , , , , — Marc Woodard @ 18:35

In order to understand why Trans Fats are bad for you, first we must define what a Tran’s fat is and how to identify it in products.  A Trans Fat is simply the process of “man” adding more hydrogen atoms (hydrogenation) to a vegetable oil(s) mono-poly unsaturated fat carbon molecule chains.  The vegetable oil than becomes a “Partially” or fully hydrogenated (fat saturated) “Trans Fat.”  You will note this as listed “one or the other” product tag ingredients:  Listed Partial hydrogenated and/or Trans Fats are the same thing to varying atomic degree although not obvious to most consumers.  Through hydrogenation the oil becomes a more solid consumable fat food by adding hydrogen atoms to vegetable oils.

Another way to put this; partially hydrogenated also means vegetable oils have added hydrogen atoms to the “organic dietary” mono-to-poly unsaturated fat chains turning them into soft “trans-unsaturated fats.  “I know this sounds complicated, but I will break it down further for you to where it actually makes sense.”  When these carbon chains are fully hydrogenated they become saturated “Tran’s hard fats.”  During hydrogenation vegetable oils are hardened to achieve “firm” soft spreads with long shelf life and great for baking, e.g., margarines and shortening, “but not so great for your health.”  As noted on margarine tubs and butter cubes you “now” see the words, “Trans Fat 0 grams” and on the ingredients of both products: “Partially Hydrogenated, Soybean Oil (Also means – partially converted to Trans Fats).”  The oil has been partially hydrogenated to achieve the desired soft spread and preserves the products life. 

Unlike other dietary fats, Trans fats are not essential to the diet and don’t promote good health.  This is because, science has found, unlike natural occurring saturated fats in animal and vegetable… The equivalent partial hydration (man-made) product is more akin to “dietary saturated fats!”  The best analogy I can come up with that you could relate when looking at total fat consumption per day and impact on health:  If you use a lot of “partially hydrogenated” margarine and shortening [instead of a vegetable oil for example] for daily baking, cooking, etc., this would be the equivalent of eating the fat off of beef and pork, or eating chicken skin, or lard disregarding good healthy eating habits.  I know most are conscious of eating too much animal fats and remove it from the meat, or ladle it from broth before consumption because you can see it.  Tran’s fats can’t be seen because it’s blended into the food you consume.  Those that consume too many Trans fats through baking, processed, fast foods tend to put on weight faster than if one just consumed dietary fats through organic vegetable and animal foods.

How does a dietary saturated fat differ from a “man-made” Trans-fat?  With a dietary saturated fat, these carbon atom chains are “naturally” filled with hydrogen atoms (high concentrations in animal products: Fatty cuts of meat, poultry skin, 2% dairy products, butter, cheese; Oils: Coconut, palm and palm kernel.  Our bodies need only about 20grams of these fats daily.  Too much of any saturated fat (more than 20 grams daily) may cause bad cholesterol (LDL) to rise.  This can increase blood pressure and predispose one to certain types of cancer and many other health risks.

Although over consumption of daily fat is bad, it’s worse by consuming deceptive Trans-fats (man-made) mixed into many processed and fast foods.  It appears almost everything in our food chain manipulated by man is worse for your health than if you were to consume dietary organic foods daily; with the exception of too many dietary fats, sugar and salt.  We know too much of these dietary foods daily in the diet are not good for us either.

Vision Falls

In the past this hydrogenation process of our cooking oils was used extensively by the food industries until it was determined Tran’s fats were worse for you in the diet than dietary saturated fats!  Early 2006, companies began removing Trans fat hydrogenation processes from foods and labeling “0” amounts of Trans Fats in their products.  Beware that products with 1-2g or less Tran’s fat per serving can report zero grams on the product label!  If you see the words “partially hydrogenated” before the oil ingredient(s), you know it has “hydrogen” Trans Fats added to the oils carbon chains.  Fat servings can add up fast “out of sight, out of mind.” Food manufacturers are now replacing hydrogenated fats with “natural saturated fats” in processed products.  They realize man-made Tran’s fats are more prone to increase the risk of heart disease and other ill-health conditions than natural occurring fats.  Be sure to check the nutrition labels to keep your unhealthy fat consumption down.  Natural Mono-Poly unsaturated oils as found in fish, vegetable oils: Olive, canola, peanut and in most nuts and nut butter does not cause cholesterol to increase and also promotes good cholesterol (HDL’s) from going down.

Author:  Marc T. Woodard, MBA, BS Exercise Science, USA Medical Services Officer, CPT, RET.  2010 Copyright.  All rights reserved, Mirror Athlete Publishing @: www.mirrorathlete.com,  Sign up for your Free eNewsletter.

February 24, 2010

Successful Weight Loss Based in Blood Chemistry Fuel

Filed under: Anti-Aging, Blood, Dare to Walk, Diet, Exercise, Fitness, Natural Chemicals, Prevention, Weight Management, addiction, blood chemistry, body activity, tips, well-being — Tags: , , , , , , , , , , , , , , , — Marc Woodard @ 17:15

Geese Are Good Source of Protein, But I'd Rather Watch Than Consume These Beautiful Birds.

Doctor’s and Dieticians tell us to limit bad fats “saturated (animal products, meat, eggs, etc.) including Trans fats, which also correlates with bad LDL cholesterol and plaque buildup in the arteries.”  Both of these fats are associated with risk for cardiovascular heart disease.  Also diabetics are at great risk for heart attack or stroke.  However, too little saturated fat in the diet replaced by carbohydrates is causing an epidemic of obesity and many secondary health issues.  Just as many current studies now show an inverse relationship in dietary fat.  The more saturated fat in a diet, the less likely men will have an incident of stroke.  Just as post menstrual women with heart disease, a dietary habit of saturated fats had lower risk for heart disease.  It appears saturated fats are necessary in the diet.  Because with animal products, HDL’s (the good cholesterol) is received when metabolized also lowers triglycerides.  High carbohydrates intake appears to be a big part of the puzzle with regard to health problems.  It appears the body chemistry requires a certain amount of saturated fats (not manmade Tran’s fats).  Complete avoidance of animal fats does not seem to be a good ideal as far as the body chemistry is concerned.  Science can not accurately tell us the perfect diet.  But it is overwhelmingly apparent you are better off with a “low carbohydrate diet as opposed from one where you decrease animal products in the diet.

One big common denominator we did not have when I was a kid was obesity run amok.   Nor do I remember the onslaught of fast food restaurant chains we now have and energy, diet drinks, etc..  The only things we really had at that time that I can recall was a McDonald’s and Dairy Queen.  There were also no artificial sweeteners, or to think about it tons of artificial flavorings in products.  Everything was pretty natural.  Even the Swanson TV dinners, meat pot pies (frozen dinner meal) tasted pretty good in the 70’s.  And the other thing I remember as a kid, most of the dinner meals consisted mostly of meat, chicken, fish, potatoes and vegetables with lots of casseroles made out the same main staples.   We didn’t have a lot of fast food conveniences with preserved type foods.  And almost everyone around us had gardens and canned fruits and vegetables.  In today’s society everything has changed to quicker processing, fast distribution and chemical ingredients for taste.  This manmade tactic keeps profits high for corporations at the expense of our children’s health.  It is obvious, there is a big difference in the way our culture consumes food and food selection, compared to the types of food we had when I was a kid.  Be sure to read “Restaurant Foods Healthy?”  If you haven’t read this article, you really need to.  Many restaurant chains serve processed everything.  “That’s why it tastes so good; you’re addicted to the food chemicals!”

Also when I was a kid, you rarely heard about heart disease, strokes, diabetes, cancer, etc., compared to today.  And to see an obese kid, that was real rare.  Today, I see kids while I’m on my daily walks that appear to have body fat typical to those in my generation (25-45%).  I’m currently holding around 25% body fat which is considered borderline obesity.  The kids I’m talking about appear to be around 25-60%.  I’m not sure unless they change their eating habits how they’ll fare when they hit their 40’s and 50’s.  I fear our children will experience an epidemic of illness/disease pain and suffering not seen in our generation when they reach our ages.

Now when I look at food and blood chemical science; including my consumption exercise lifestyle today I note the following.  My habits have not changed much from when I was a kid.  For example, I exercise daily through various activity and still consume mostly a meat, potato, chicken, fish and vegetable diet.  However, I do consume the occasional fast food, or additional carbohydrates when pasta’s, breads, chips, soda craving strikes, but not often.  I also did not experience a lot of deserts as a kid.  I guess that’s why I don’t really crave them.  But when I do eat deserts, I do enjoy it.  Of course, when processed foods are so abundant in our food chain a little bit is going to get incorporated into any diet.  And this requires awareness, especially if one is experiencing weight loss difficulties.

Currently, I’m holding 15lbs over “My” ideal body weight with no cardiovascular or circulatory diseases, etc.  As a matter of fact, when I see my doctors’ vital statistics are always taken, “blood pressure and heart rate.”  The following represents my vital averages:  My blood pressure is typically around 122/70 and heart rate 58beats/min and my weight rarely changes unless I reduce consumption, or exercise more.  My last blood results reveal Iwas slightly higher in glucose, cholesterol and triglycerides.  I know what caused this elevation; during the last blood draw period I was simply consuming too many calories and didn’t fast the recommended period.  Even with these flaws in my consumption behavior, my blood tests didn’t send up any health warning red lights.

I attribute my good blood chemistry results to my childhood eating habits.  I eat more organic protein type food sources than carbohydrates.  My blood chemistry reflected a High HDL count (good cholesterol), Low LDL count (bad cholesterol) and low triglycerides (read  “Why you should be concerned about triglycerides“).  My eating habits are still predominately high intake of proteins (40-50%), carbohydrates (20-30%) and fats (~25%).  I know if I cut the carbohydrates in half and increased the proteins my blood chemistry weight regulatory mechanisms would lower my weight over a long period of time.  “I would lose weight slow and safe, not fast like extreme dieting.”  I know this because I’ve experimented with blood chemistry lab results and compared the results and body weight.  I’ve changed my fuel mix and exercise habits based on these results to lose and maintain stable weight.  I also use a weight scale, every other day and base my weight loss balance on how my clothes fit. Recall, exercise increases muscle mass, muscle is heavier than body fat. So weight may not change much while beginning an exercise program as muscle weight increases and fat burns off.  If you’re eating and exercising correctly, through time, you’ll lean out safely while losing body fat without breaking your metabolisms regulatory mechanisms.

Exercise is an important component to a successful weight loss program (see MAE article, How to Exercise, Increase Fitness Levels, Feb 2010).  Regardless of age, this is a fact.  The human body is designed to walk in order to accomplish all tasks necessary in life; as it was from day one.  And to quit walking by becoming a couch potato is the worst habit you or your kids could get yourself into.  If I didn’t participate in daily activity, my slower 50+ metabolism would most likely make it more challenging for me to maintain my weight regardless of how I balanced my blood chemistry through the foods I consume.   Balanced consumption and exercise activity go hand in hand.

I believe as science is finding out, I’m healthy for my age predominantly due to my animal diet preference and exercise habits from childhood; also awareness of man’s meddling with our foods for profit.  Now science confirms healthy blood results based in part on good eating habits, the way nature intended.

Reference:  What if Saturated Fat is not the Problem?  Learn About Triglycerides and Levels

Author:  Marc T. Woodard, MBA, BS Exercise Science, USA Medical Services Officer, CPT, RET.  2010 Copyright.  All rights reserved, Mirror Athlete Publishing @: www.mirrorathlete.com,  Sign up for your Free eNewsletter.

March 18, 2009

Prevention and Treatment of Uterine Cancer

Filed under: Blood, Cancer, Prevention, Treatment, Women's Health, blood chemistry, how to, obesity, tips — Tags: , , , , , , , , , , , , , , , , — Marc Woodard @ 18:33

The health of a woman’s uterus is essential to the reproductive system and overall health.  Uterine tumor growth and cancer relationship awareness of this system is important to understand.  Your health & life could depend on this knowledge.  The uterus system is integral to the body and sensitive to cancer risk. During the child bearing years the wall lining of the uterus grows and thickens in preparation for pregnancy.  If a woman does not become pregnant menstruation occurs as the thick wall lining releases excess blood flow through the vagina.  Since the uterus is integral by close proximity to the lymph nodes, nerves, or blood vessels, metastasis of cancer can form in the lungs, liver, or other areas of the body.  The disease is referred to as “metastatic uterine cancer (Primary uterus tumor cells-Spread to distal areas).  Knowledge of normal uterine function to include timely abnormal symptom diagnosis and treatment provides optimum prevention against cancer.

A healthy uterine system is dependent on a normal cell replacement and repair life cycle.  If this cycle becomes a mutated cycle; benign (growth occurs, but not cancerous), or malignant (cancerous) tumors may grow and spread throughout the body.  Common tumors that may, or may not impact a woman’s reproductive system and overall health:   1) Fibroids – These are common benign tumors that grow in the muscle of the uterus.  They tend to reduce in size and may disappear once a woman reaches menopause.  Surgery may be necessary with discomfort.  2)   Endometrial Hyperplasia – An increasing cell production which thickens the lining of the uterus.  Those with abnormal bleeding before or after, or heavy menstrual periods should seek treatment. Hyperplasia mostly presents itself for women in their forties and is the most common cancer of the uterus lining.  Risk Factors – Fifty and over; obesity and high blood pressure. You have endometrial hyperplasia.  Use Hormone Replacement Therapy (HRT) for menopause, osteoporosis, used also to reduce risk of heart disease and stroke. Use tamoxifen to prevent, or treat breast cancer.  White women are more likely than African-American women to get uterus cancer.  If diagnosed with colorectal cancer you are at higher risk of uterus cancer.

Recommendations, Diagnosis, Prevention, Uterus Cancer Treatment & Surgery:

1.  Seek Treatment – Difficult or painful urination, unusual vaginal bleeding or discharge. Pain during intercourse or pain in pelvic area.
2.  Get a second opinion if prognosis is daunting. Cancer Info Services 1800-4-CANCER, or Seek Official ABMS (American Board Certified Medical Specialists) 1-885-275-2267.
3.  Pelvic Exam for lumps, changes within size/shape of vagina, uterus, bladder and rectum.
4.  Transvaginal Ultrasound – A high-frequency instrument is inserted through the vagina… Echoes an image of the uterus endometruim wall.  A thick wall may require a biopsy.
5.  Pap Test – Cervix and upper vagina cell samples are collected in a medical laboratory.
6.  In order to stop malignant tumor growth, surgery to remove the uterus (hysterectomy), or treatment with hormones (progesterone) is the standard course of action.
7.  Uterus Radiation Treatment – Outpatient external body therapy aimed at the tumor area 5 days a week for several weeks. Internal Radiation – Tiny tubes containing radiation particulates released through the vagina.  Protocol may include progesterone therapy.
8.  Protein is important in the diet.  It promotes healing, strength, energy & body weight.
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Issue:“Recognize & Treat Bipolar Symptoms”  Author:  Marc T. Woodard, MBA, BS Exercise Science, USA Medical Services Officer, CPT, RET.  2009 Copyright.  All rights reserved, Mirror Athlete Publishing @: www.mirrorathlete.com,  Sign up for your Free eNewsletter.

November 18, 2008

Diabetes Diet GI (Glycemic Index) Tips

Filed under: Blood, Chronic Pain, Depression, Diabetes, Diet, Men's Health, Nutrition, Prevention, Treatment, Weight Management, Women's Health, blood chemistry, disease, fast food, how to, obesity, tips — Tags: , , , , , , , , , , , , , , — Marc Woodard @ 06:50

A good way to manage diabetes through diet is to understand the Glycemic Index (GI).   This is an index that ranks carbohydrate foods on a scale from 0-100.  The higher the GI value the greater the absorption of the food sugar and therefore the greater the blood sugar (glucose) levels in the body. Remember, when a diabetic increases blood sugar then the body requires more insulin.  This is not good for a diabetic. The food groups listed below are carbohydrates that are slower to digest and absorbed.  This helps the body to keep blood sugars lower.

I wrote “Diabetes a Serious Disease,” filed within our health repository including many more disease prevention health articles.  In this article I define diabetes types and insulin function which is critical to metabolize the body’s sugar in order to maintain good health and not risk serious disease, or agitate an existing health condition.

Lower glycemic foods are slower to digest mitigates damage to nerves and blood vessels and also delays hunger pains which aid in managing weight.  Don’t be fooled and falsely lead to believe low glycemic foods allows one an open invite to consumption without thought to calories.  Eating too much of anything, including healthy foods can increase your body weight.

One last note of importance before I provide the popular listing of foods…  The American Diabetes Association and American Dietetic Association have not yet adapted the GI concept.  If you are/aren’t a diabetic and have been having weight management problems, I highly recommend you see your physician and request a blood draw and/or other test to ensure your blood sugars are being maintained at safe levels.   Also, discuss managing your diet through food selections under the Lower Glycemic Food Index (GI) below.

Lower Glycemic Food Index (GI). Slower Acting Carbohydrates (Recommend More in Diabetic Diet) Sugar alcohols (Sorbitol, Maltitol) Soy drinks, milk, yoghurt, Sweet potatoes, yams, vegetables, Fruits – plums, pears, peaches, grapes, grapefruit, cherries, bananas, apples, avocados, fresh juices.  Dried beans, peas, lentils.  Spaghetti, pasta, Basmati rice, Whole grain breads and pita Nuts and seeds.

Higher Glycemic Food Index (GI) Quicker Acting Carbohydrates (Recommend Less in Diabetic Diet) Ice cream (low-fat), frozen yogurt.  White bread, doughnuts, croissants, rice cakes, bagels.  White potatoes, corn, white rice.  Low fiber cereals – Cornflakes, RiceKrispies, Fruit loops, etc.  Pineapple, cantaloupe, watermelon, ripe bananas.  Soda, sugar sweetened sports and energy drinks.  Candy, sugar.

Since I’m not one to follow the letter of the law regarding my own personal diet and cannot give up everything I enjoy; I do recommend you try switching out some foods in your diet to assist in keeping your blood sugars lower and to assist in managing your weight.   I recommend you vary some of the higher glycemic foods consumed daily, to some of the Lower Glycemic Food Index (GI) options.  I’m not advocating an increase in consuming more carbohydrates but instead, substituting carbohydrate food types when considering meal preparation.  Over consumption, regardless of GI food composition would not help you in maintaining, or achieving your weight goals.  If you’d like a larger listing of Lower GI carbohydrates; health stores, magazines, Internet, nutritionist can easily provide this information.

If you’d just like to prepare healthier foods for your family, visit our integrated magazine store and/or health store to find recipe books, diet cook books, etc.  These books & magazines provide a plethora of different ideas on how you can prepare tasteful foods for those with diabetes, or those with weight loss goals, etc.  Our integrated wellness stores also have coupon savings!”  These health magazines can provide more tips, tricks and recommendation in maintaining good health.

Author:  Marc T. Woodard, MBA, BS Exercise Science, USA Medical Services Officer, CPT, RET.  2008 Copyright, All rights reserved.  Mirror Athlete Enterprises Publishing @: www.mirrorathlete.com, Sign up for your free monthly eNewsletter.

October 21, 2008

Diabetes A Serious Disease

Filed under: Blood, Diabetes, Diet, Nutrition, Prevention, Product Toxins, Treatment, Weight Management, Wellness, Women's Health, blood chemistry, disease, fast food, how to, obesity, tips — Tags: , , , , , , , , , , , , , , , , , , , , , , , , , , , , — Marc Woodard @ 16:11

An individual with elevated blood sugar (glucose) levels outside of normal and/or glucose absorption problems is described to be diabetic.  Insulin is a hormone produced by the pancreas allowing glucose to be absorbed by the body.   This hormone is required to stabilize & metabolize the body’s sugar.  Insulin triggers cells of the body to absorb glucose from the blood stream storing the glucose as glycogen within the liver, muscle and fat tissue cells.  Glucose in the blood stream and glycogen are the primary fuel sources used first by the body’s metabolism.  A diabetic without insulin develops “diabetic ketoacidosis,” which can lead to coma, or death. Diabetes is treatable since insulin shots became available in 1921.  “However, there is still no cure.” 2 Diabetes Types: 

Type 1 – Diabetes Mellitus – The pancreases inability to produce insulin requires insulin shots, diet and blood monitoring.  This type of diabetes can affect children as well as adults, first dubbed “juvenile diabetes” because it represents a majority of children diagnosed with diabetes. Some scientists believe Type 1 represents an autoimmune issue that results in permanent damage of the pancreases ability to generate insulin.  Exact cause of this disease is unknown.

Type 2 – Diabetes Mellitus – Although the body produces insulin with Type 2, medication and diet is required to stimulate the body’s insulin receptors to absorb the blood sugar.  Without medication to assist the body’s insulin function this type of person becomes hyperglycemic (high blood sugar), like a Type 1 diabetic.  Should the Type 2 individual stop producing insulin they are then treated as a Type 1 diabetic with insulin shots, blood monitoring, diet, exercise and other medications. 

Treatment consists of insulin shots, other medications, dietary, blood monitoring, aerobic exercise, etc., to manage these 2 diseases.  This disease is complicated by other influences, i.e., genetic predisposition, environmental and autoimmune factors.  Type 1 can turn into Type 2.  Type 2 diabetic does not have to start as a Type 1.  Onset risk to Type 2 diabetes can be triggered by obesity and signified as “Central Obesity” around the waist (also known as adult onset diabetes).  Blood Glucose should be maintained between 80-120mg/dl which is considered normal blood sugar levels.  Find your BMI (Body Mass Index) at our home site to determine your obesity risk. 

Controlled treatment of diabetes is considered a serious health condition, because if not treated appropriately acute and chronic conditions can and do arise regardless of what type of diabetes one may have.  Serious long-term complications of diabetes mismanagement include but not limited to:  Cardiovascular disease, chronic renal (kidneys) failure, retinal (eyes) damage, nerve damage, impotence, poor wound healing, and gangrene of the feet (possible amputation), etc. 

Recommendations: 
1.   Seek medical diagnosis if you experience extreme wt loss/gain, or can’t manage your weight.
2.   Maintain low blood pressure & cholesterol intake; quit smoking and consumption of alcohol.
3.   See IBW (Ideal Body Weight) & BMI (Body Mass Index). Use our Home Site Fitness Calc.
4.   Visit our Health Repository – Read MAE articles on Weight Management, Nutrition, etc.
5.   Supplement your diet with V&M’s & Immune booster. See our Wellness Co. Natural Products.
6.   Eliminate sugar substitutes & reduce sugar intake in your diet.  “DO NOT” drink diet sodas!
7.   Weight loss – Increase aerobic activities; Increase fiber & decrease carbohydrates in the diet.
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Issue:  “Breast Health Importance?”  Author:  Marc T. Woodard, MBA, BS Exercise Science, USA Medical Services Officer, CPT, RET.  2008 Copyright.  All rights reserved, Mirror Athlete Publishing, www.mirrorathlete.com.  Sign up for your Free eNewsletter.

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