Mirror Athlete Blog Articles

March 19, 2010

Best Cooking Oils, Smoke Point is Important Why?

Filed under: Anti-Aging, Diet, Environmental Toxins, Nutrition, Prevention, Super Foods, cooking, remedies — Tags: , , , , , , , , , , , — Marc Woodard @ 14:52

Fish Cooked in the right oil provides much needed nutrients with fantastic flavor

There are many cooking oils to choose from when considering oils used to cook meals.  Also, when selecting oils it is important to understand how overheating the oil can ruin the health property benefits the body might receive otherwise.

 There are top cooking oil contenders rich in Oleic acid adding a greater health benefit to the diet (read the full story, Wisdom of Consuming Oleic Acid.  In short, Oleic acid is a mono-unsaturated omega 9-fatty acid found in animal and vegetable.  Olive oil, like a few other cooking oils is “highest” in this healthy heart, anti-oxidant and other disease curing properties; for example a principle ingredient in Lorenso’s oil.  When considering cooking oil, one should think about quality of taste, cooking Smoke Point (SP) and health benefits.  Smoking point is important why?  Because high cooking temperatures denaturizes the oil.  Meaning the good stuff in the oil like oleic acid can be ruined by the heat and also change the taste of the food you consume.  The food itself when overcooked can also become denaturized by reducing the health benefits of vitamins and minerals.  Smoke point is a cooking temperature when reached begins to burn the oil.  Smoke is a byproduct of burning oil and denaturizing begins at this point.  Smoke point should be considered when selecting your cooking oils for baking, sautéing and frying.  Also select cooking oils that are unsaturated fats with good omega acid properties to benefit lowering and balanced cholesterol maintenance. 

 When oil begins to burn it begins releasing carcinogens in the environment.  When this happens, open the windows dump the oil and start over.  So when cooking between 225 – 510 degrees requires knowledge of the right oil for the right dish to gain the health benefit without reaching smoke point and unknowingly subjecting those in the space to carcinogens.  I personally love the taste of Virgin olive oil and use it for just about everything I cook, except when frying.   Olive oil has a medium smoke point of 325degrees (which I rarely cook over this temp) and is high in monounsaturated fats, omega-9, and used for light sautéing.  It is also very good for fish, chicken, lean beef, pesto and salad dressings.  Olive oil adds a very flavorful taste to all dishes.

 The following represents the top healthy cooking oils with SP Temperature listed, etc:  Canola (SP425, good for diabetics, baking and sautéing); walnut (SP400, omega 3, good for diabetics, good for baking); grape seed (SP420, polyunsaturated with low fat, all purpose grilling); sunflower & safflower (SP 450-460, polyunsaturated with low fat, all purpose and high heat oil); Almond (SP495, monounsaturated fat, high heat cooking);  Avocado  (SP510, monounsaturated fat, for frying);  peanut (SP350, monounsaturated fat for light sautéing); Flaxseed (SP225, omega 3, good for diabetics, do not cook over heat, mix into dishes). 

 One also needs to be aware that when reducing saturated fats too much also lowers the good HDL’s when attempting to lower cholesterol.  High cholesterol is a major risk factor for heart disease…  Read the full story, Successful Weight Loss Based in Blood Chemistry Fuel.  In short, “too little” saturated fat in the diet replaced by carbohydrates is causing an epidemic of obesity and secondary health issues.  Baking with healthy cooking oils and reducing animal products in diet is not necessarily the “complete” answer to the epidemic of obesity and high cholesterol.  Extreme measures in shifting diet from proteins to predominately a high carbohydrates diet appears to be creating other health problems.  It would appear moderation; balanced nutrition and exercise once again seem to be the silver bullet to optimum health.  Cooking oil knowledge is just one ingredient to overall body-mind health that can make a big difference in how you look and feel daily.

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.

January 23, 2010

Wisdom of Consuming Oleic Acid

Filed under: Anti-Aging, Diet, Mental Health, Natural Chemicals, Nutrition, Wellness, disease, remedies, secrets, well-being — Tags: , , , , , , , , , , , , , , , , — Marc Woodard @ 17:59

Wisdom is Passed on Through Generations of the Wise. One Would Be Wise to Seek Council

Oleic acid is a mono-unsaturated omega 9-fatty acid found in animal and vegetables.  It is considered a healthy source of fat and is commonly used to replace animal saturated fats in the diet.  One of the chief sources of oleic acid comes from olive oil.  Those that consume, or recommend consuming oleic acid should be considered wise by knowing something that all of us should carry in our centurion war chests.  Or, maybe many were fortunate enough to be weaned on specific dietary products from day one based on their geography.  Like Europe, where the Mediterranean diet uses olive oil, “emblematic of the region.”  Where the diet mainly consists of fruit, vegetable, legumes, cereal, meat and fish with moderate consumption of red wine and “tasty” olive oil is the main grease. 

 So what is the big deal with oleic acid and why should this be part of your centurion preventative ill-health war chest?  Oleic acid is highly concentrated in specific types of cooking oils, where much health benefit can be gained from consuming these oils.  Grape seed, Canola, sesame, poppy seed and peanut oil also have high concentrations of Oleic acid.  Olive oil, like the other oils high in oleic acid have many health benefits, such as:  May boost memory, reduce blood pressure,  lower cholesterol, reduced risk of diabetes and other suspected disease curing properties, while promoting antioxidant production in the body.  Oleic acid is the principle ingredient in Lorenzo’s oil.  Developed for young boys that came down with adrenoleukodystrophy (ALD) a disease similar to MS (multiple sclerosis) where the nervous systems integrity of the myelin sheath becomes compromised.  In 1992 the movie “Lorenzo’s oil” was produced telling a true story about the powerful health properties of oleic acid.  See the link below if interest in watching the movie. 

 “At the age of 7, Lorenzo Odone was a normal child.  Strange things began to happen to him.  He would have blackouts, memory lapses and other strange mental phenomenon.  Eventually, he was diagnosed suffering with ALD, an extremely rare incurable degenerative brain disorder.   Doctor’s were not helping so his father decides to learn all about it and tack the problem himself.  Lorenzo’s oil does not cure, but slows the worsening, or progression of the disease.  Just like consuming olive oil can slow down the progression of heart disease.” 

 Five thousand years ago, Crete a Greek Island began production of olive oil that has a heritage tied to our fine California olive orchards where much of the olive oil you purchase today comes to your local supermarket.  California is a major producer of Tuscan oil based on centuries-old ratio of Frantoio, Leccino, Pendolino and Maurino olives providing those that consume the oil with many health benefits.  Oleic acid is also used in a number of soaps and cosmetics.   The Cancer Society states your skin is the largest organ in the body and should not be neglected during the winter.  Tip – Olive oil has been used as a natural moisturizer practiced in Italy and Greece for centuries. 

 Recommendations:  Use cooking oil high in oleic acid and moisturize like the Greeks.  Get a Mediterranean cook book and prepare meals for your family where health benefits and centurion active lifestyles are realized.  Be sure to read “Ikaria Lifestyle Boasts Longest Living People.” 

 References: 

  1. Oleic acid  http://wn.wkipedia.org/wki/oleic_acid
  2. What is Oleic Acid?  http://www.wisegeek.com/what-is-oleic-acid.htm
  3. History of Olive Oil  http://www.lykovouno.com/History-s/32.htm
  4. California’s Gold Nector http://www.insidebayarea.com/bay-area-living/ci_14050501?source=rss
  5. Lorenzo’s Oil Movie,   http://www.imdb.com/title/tt0104756/

 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,  Signup for your Free eNewsletter.

December 24, 2009

Ikaria Lifestyle Boasts Longest Living People

Filed under: Anti-Aging, Diet, Exercise, Nutrition, Super Foods, Weight Management, manage depression, remedies, secrets, tips — Tags: , , , , , , , , , , , , , , , , — Marc Woodard @ 00:20

Roman Culture is Interesting Even in Vegas

Realizing the importance of super foods, clean environment, exercise, healthy lifestyle choices, work load balance, pain management benefits on overall health, etc., it is interesting to note longevity cultures are alive and well without the medical resources that are plentiful here.  How is it with all of our medical resources we can’t boast of achieving the longest living people?  Yet a small Greek island people can boast of many that live well past a hundred years in age.   Our dilemma in the land of plenty, it is difficult to discipline oneself with healthy activity and lifestyle habits when greed, power and control, control us!  I recently read an article by Dan Buettner, author of The Blue Zones: “Lessons for Living Longer” from the People Who’ve Lived the Longest (National Geographic, 08).  This article captivated my attention which I thought was important to share with you.

 The Ikaria, Greek Island people’s longevity lifestyle has interesting attributes that can be duplicated within almost any culture to receive the same healthy longevity benefits.  I say, “Almost any culture” because there are third world countries that simply do not have the resources that Westernized cultures do.  Our nation, like other similar cultures have no excuse for many illnesses and disease pain placed upon ourselves because of our unwillingness to change lifestyle habits.  Much of our poor health and fitness levels occur because of our quick fix and results expectations, convenient and plentiful transportation, jet set lifestyle, fast pace society, family and value system(s) breakdown, drug and alcohol addiction, nonorganic-fast food diets, etc.  This is a very simple comparison of differences within our two cultures.  But by no means is a total list of lifestyle differences to make my point.

 Following is a list of Ikaria’s habitual lifestyle differences from their culture and a testament to their long and healthy centurion lifestyle.    To get the full story on lifestyle differences Click on the Ikaria’s link above, or comment on your ideals of what you believe to be beneficial to live a long healthy life.  Actually, this would be good exercise before you read the full story.  Post your comments on this blog and compare your thoughts, or knowledge of anti-aging and longevity before you read the Ikaria’s lifestyle differences and why they are living well into their century age mark. 

If active lifestyle and longevity is your goal with minimal pain and aggravation for you and your family while you age; it may be wise to consider living a Mediterranean and/or Ikaria-type lifestyle in part, or fully comparable as possible.   By simply modifying your lifestyle habits and choices a dramatic-positive effect on your overall health and fitness can be experienced?   In our fast pace environment this can be a real challenge but doable.

Author:  Marc T. Woodard, MBA, BS Exercise Science, USA Medical Services Officer, CPT, RET.  2009 Copyright, All rights reserved.  Mirror Athlete Enterprises Publishing @: www.mirrorathlete.com, Sign up for your free eNewsletter.

December 23, 2009

Defeat Bad Breath

Filed under: Diet, Nutrition, Oral Hygiene, Product Toxins, Treatment, breath, how to, hygiene, remedies, tips — Tags: , , , , , , , , , , , , , , — Marc Woodard @ 00:20
Possibly Brushing and Flossing Would Help My Breath

Possibly Brushing and Flossing Would Help My Breath

 Watch our Chow Dogs Play Fight – Very Entertaining  Unfortunately as we age our digestive and immune systems become less forgiving of what we put into our bodies.  If you couple this with poor hygiene, less exercise, poor consumer habits and mismanaged stress in our lives this is the perfect storm for chronic bad breath.  Although many mystery bad breath disorders originate from the intestines and stomach; bacteria in the mouth, back of throat, abscesses in teeth, gum disease are perfect places for bacteria to putrefy.   This purification also caused by certain foods decaying with bacteria between teeth, gums and tongue often has the smell of sulfur.  Much cause of bad breath has a lot to do with good oral hygiene and proper water hydration throughout the day.  Without water the digestive system will not work to your advantage in cleansing your bad breath.  Many digestion, constipation, diarrhea, stomach problems, headaches, sore joints, muscle pain, dry eye-mouth, etc. ,  is the result of dehydration.  When your stomach is empty and you are dehydrated, those that your close to will tend to keep their distance. 

  Natural Cures, Remedies & Advisement.  How to: Tips on Removing Bad Breath. 

To get the tips and the full story click on the link above.  Before you click on the link to get the most popular breath freshending remedies and tips, comment on what works for you, or other recommendations.  See how many remedies you get right, or that you can contribute to this blog summary befor reading the full story. 

 Digestion problems can occur in vegetarian as well as meat eaters causing bad breath for both.  Try combinations of bad breath problem fix tips above.  What works for one, may not work for others.  Research the Internet under key words I’ve provided at the link above.  Get further insight into combination(s) of successful fresh breath hygiene practices and overall health habits that impact and improve breath.

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.

September 22, 2009

What to do About Bunions?

Filed under: Feet, Health, Men's Health, Surgery, Women's Health, pain, posture, remedies — Tags: , , , , , , , , , , — Marc Woodard @ 16:21

What exactly is a bunion?  A bunion is a bony bump that forms at the base of the big toe joint which becomes enlarged and points inward toward the other toes.  The medical term used for this condition is hallux valgus.  Other symptoms aside from the bony bump: Thickening skin at the base of the toe with redness, swelling and soreness.  People with weak or flat feet including the improper use of foot wear (high heels, tight fitting shoes) and genetically predisposed to inherit the bunion often experience this painful condition.  Most bunion avoidance or relief once bunion is established can be achieved through shoe modification and anti-inflammatory (aspirin and ibuprofen) to assist with swelling and general pain management.  You can relieve pressure on the big toe by wearing shoes that are comfortable and don’t create pressure at this area, and/or by placing a pad on the bunion to reduce friction.  For women they must avoid wearing pointed high heeled shoes. 

 Improper shoe wear creates most bunion issues by rubbing the bony areas of the toe creating a tender red and swollen area where a thick calloused skin covering grows over this heated contact point.   Since bunions never go away once created surgery may be necessary if pain is unmanageable.  Should pain worsen your doctor may recommend a bunionectomy.  This is where the swollen tissue is taken out and/or the toe is straightened by taking out part of the bone and/or permanently joins bone at the affected joint.

 Bunionectomy Surgical procedure:  A general anesthesia will be given prior to the procedure to make you feel as if you are asleep while pain is subdued during the operation.  The doctor will make a cut over the bump, removing excess tissue and may reposition the toe in a more natural position by removing bone.  Recovery time after surgery is typically around 2 months.    Hospital stay after the surgery is really dependent on severity of bunion and how a patient responds to the surgery.  Most patients go home the same day with a foot brace, or special shoe. 

 Recommendations, Prevention and Bunion Pain Management

 Wear roomy shoes that are comfortable and does not irritate, or cramp your feet.

  1. Keep swelling down with anti-inflammatory.  Keep pressure off of affected toe.
  2. See primary care physician if pain worsens.  Get x-ray of joint, see foot specialist.
  3. Wear a thick felt-ring around bunion to alleviate pain.
  4. Get the bunion removed through a surgical procedure (see above – bunionectomy).
  5. Ensure you arrange for care after bunionectomy as walking will be limited for 2 weeks.
  6. Custom made orthotics may reduce bunion pain See Mirror Athlete Press Release .

Benefits of surgery – Your toe won’t hurt, shoes may fit better.  Risk after surgery – Your bunion could come back.  Nerves and arteries could be damaged.  Toe may remain stiff.  Toe could lose blood supply.  Infection and bleeding may occur.

Author:  Marc T. Woodard, MBA, BS Exercise Science, USA Medical Services Officer, CPT, RET.  2009 Copyright, All rights reserved.  Mirror Athlete Enterprises Publishing @: www.mirrorathlete.com, Sign up for your free eNewsletter.

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