On The Menu – Cholesterol Management

Posted on March 19, 2011 by Warren Dostie

Ever notice that when the pharmaceutical ads come on the tube for their popular drugs they have to recite a long, scary litany of potential side effects?  They are required by law to do so, but it sure destroys the mood of the advertisement!

This is because most drugs, being artificial, affect the body in a way its not used to being treated, so it may react negatively.  While this isn’t usually dangerous statistically,  it still brings up the question:  shouldn’t there be a better way?

The purpose of this article is not to dissuade anyone from using the drugs that might save their life.  But that old saying that an ounce of prevention beats a pound of cure is more than just an adage here.  Many of the ailments we experience can be remedied by simple lifestyle changes.

So in this first installment of Natural Cures I will show how you can lower your danger of high cholesterol naturally, by doing what many Americans love most – eating!

        *  Drink pomegranate juice.  In addition to being one of the most potent antioxidants available, pomegranate juice has shown the ability to actually remove accumulated atherosclerotic plaque, reversing the long term effects of a bad diet.  Also, it is potentially the “most effective plant for maintaining optimal endothelial (blood vessel) function.” (Lef.org)

        *  Eat pecans.  A new study has shown that pecans can raise the body’s levels of gamma-tocopherol, a variant of vitamin E that many people neglect to supplement.  (taking high doses of alpha tocopherol can supplant the necessary levels of the gamma version in the cell membranes.)  The study illustrated that pecans have a lowering effect on the oxidation of LDL cholesterol, one of the primary culprits in cardiovascular diseases.

        *  Eat artichokes.  Evidence suggests that artichoke leaves may lower cholesterol levels and promote healthy endothelial cell function.  It can also help to maintain healthy liver function, necessary to keeping cholesterol within normal limits.

        *  Eat apples.  An apple a day can keep the doctor away, and one of the ways is by lowering your total cholesterol and your LDL levels specifically.  Apple polyphenols may also work to contain visceral adepose tissue, that dangerous fat accumulation around the abdomen.

        *  Drink green tea.  So many health benefits of green tea have come to light in recent years.  There is evidence that the catechins in green tea may lower LDL cholesterol.  Another benefit – these powerful antioxidants also show a thermogenic (fat burning) effect in the body, more good news for dieters.

        *  Use olive oil instead of butter whenever possible.  Olive oil is another substance which can inhibit the oxidation of low density lipoprotein.  Always opt for “cold pressed, extra virgin” olive oil.

Again, these are not intended to replace a doctor administered medicinal health regimen, but you can often improve your blood lipid profile by proper diet, often saving yourself a lot of heartache and a lot of money to boot.  In other words, instead of experiencing all those dangerous side effects, you will receive “side benefits” as a reward.  What a deal!

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Gettin Ready…

Posted on March 14, 2011 by Warren Dostie

Well the Warrior Dash  http://www.warriordash.com/ is still 3 months away, but my training has hit full stride. 

 The question is – should I spray on my abs or will the mud just wash it away?

Here is an idea I found for a great drink that is very healty but tastes good enough to be habit forming:

      Pour 1/2 glass of lime flavor seltzer water, fill glass with pomegranate juice and a squirt of lime juice.  Top it off with a bit of fresh or frozen blueberries.  This drink is fast, not too sweet but has a nice zing to it.

Both the pomegranate and the blueberries are off the charts as anti-oxidants and the pomegranate is even a good cholesterol buster.  Hint:  Throw in some red wine or a shot of rum if you like, I’ll be right over…;)

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Eat Smart – By Eating What You WANT.

Posted on March 10, 2011 by Warren Dostie

Wonderful news!  You tried out that diet everyone was raving about and guess what?  It worked!  The 20 pounds melted off just like they said it would.   Mission accomplished.    But the news gets even better, you actually got the job done with two full months to go before beach weather, so you’ll be able to  show off your new bod and maybe even gloat a little bit!   Life is great, aint  it?

-Now according to these clearly laid out guidelines on page 197, you should begin carefully adding back all those foods you enjoy eating with a few minor alterations.    This is all part of the program, and it should be an effortless transition.   So you plunge forward with great zeal and anticipation.  

Flash forward two months and guess what has sadly befallen you (90% of the time)  Thats right, you’ve gained back about 15 of those pounds, fallen fully off the wagon and are now looking desperately for another miracle diet.  “Why did I fail?  I did exactly what it said to do.  And it was going so well!”    – Are all diets destined to fail in the long run?

My quick answer is yes, all miracle diets are destined to fail, because it is not in natures grand design to diet to begin with.  Believe it or not, mother nature programmed an enjoyment of foods that are healthy and beneficial to us, to ensure the consumption of necessary components for the thriving of the species;  it is our own warped habits and technology’s persuit of quantity vs quality that has done us in.   But cheer up.  If we are smart, we can overcome these negative trends and regenerate that natural enjoyment  of healthy foods.   The keyword in this is enjoyment.   Any diet that stresses abstinence is destined to fail, plain and simple.   You have to allow yourself to indulge now and then.

But what if the only food you currently like is bad for you?  What can you do?  Very simple, just seek out recipes that are healthy and taste good!    You can prepare almost any heathy plant or animal in such a way that it tastes good.  Take that foul weed broccoli.   So many people dislike it, and I was no exception, till I found out ways to work it into the menu.  Heres one way you can prepare it http://donteatdirt.com/2011/01/14/cheesy-broccoli-potato-soup/. 

Here is another great website for healthy, enjoyable meals:http://www.eatingwell.com/

You see the key is the art of substitution.  It may take a short period of experimentation and of conditioning, using all of your powers of creativity and all of the great menus and tricks I and others can show you, but after a while you find that you have the exact diet that you desire, you eat whatever you want, and never feel deprived.  This is smart engineering of your eating habits.  You set yourself on “auto-pilot” on the flight to success.          Keep in touch!

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Challenges make it Sweet…

Posted on March 9, 2011 by Warren Dostie

I can’t wait for this baby, http://www.warriordash.com/register2011_new_england.php  I vow to either finish in the top 20 or get carried out on my shield.  (probably Blue Cross Blue “Shield”:)

I found out a while back that adding competitions likes these can lend a new fire and intensity to your committment to exercise.  Its kinda like how playing cards for a few bucks, even only $10 or $20, gives you more joy in the challenge, versus playing for nothing.  I intend on running many of the local 5k races, I don’t expect to win anything, but know I’ll feel the pride of cutting down my times.    Hope to see you there!

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“Heavily Seasoned” Food for Thought on Exercise

Posted on March 8, 2011 by Warren Dostie

Is this the bottom line –  you don’t exercise because you just simply hate to do it?   All that tiring, monotonous motion, just so that it gets a bit easier to do it next time;  it’s really a big pain in the neck for you isn’t it?  You work hard all day, when you get home you want to relax.   If this somewhat resembles your feelings about it,  let me just say this to you:  Stop exercising so hard!

If you’re more than 20 lbs overweight and/or you never get outside or to the gym specifically to exercise, you’re ALWAYS working out!   Everytime you have to lift yourself out of that chair, climb any stairs, or carry anything for any appreciable distance it is a real chore for you.  You’re left breathless and sweating.  All major motion for you is much heavier and harder than it should be.  Consider this:  many people, well into their 70’s or beyond can effortlessly “float” up 2, 3 even 4 flights of stairs without even a thought of it.  They walk briskly wherever they go, carry luggage and other heavy items without any effort and believe me, they are aware of this and enjoy it to the max.  Now you might say that “who cares, I don’t have to make constant trips everywhere, so what if its a bit of work.”  The reality is that we all have to “go places”, and if you are aware of yourself you will notice the huffing and puffing, or the arthritic pain you have accumulated.   All of these are the price of inactivity.  As I said before, you’re always working out!

So why not just consolidate these day long workouts into a few lousy 20 minute sessions per week, so that every activity that you do is so much easier and less of a pain?  You’ll also receive the other important health benefits, such as not dying from heart disease or cancer or diabetes.  You have full control over what you will do next.  Why not stop working out so hard and taking it easy for a change?

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Big Day Ahead…

Posted on March 3, 2011 by Warren Dostie

Guess what I feel is one of the most important parts of your workout routine?  Is it the warmup?  The big “burnup”?  How about the cooldown?  Those are all very important, but no more so than the big wrist workout, when you take a pen and circle the next session on your calendar.   Planning ahead is absolutely critical to any new workout program.  If you neglect to do so you set the heavy wheels of procrastination and excuse-making into motion; for some it can take an edict from the Almighty to get started.   But it’s so much easier if you have the date scheduled in advance, (and your gear in ready) so when the time comes you just step right out and begin….

Motivation is about taking an active informed role in the forcing of your own cooperation with your grand designs.  You can use your wisdom and certain strategies in making it easy for yourself, or you can plod along unknowingly, dramatically increasing your odds of failure.  Get yourself on your own side!  Take decisive action and circle that start date.

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“Brain Fog” is Not Normal, How to Reverse That Age-Related Memory Loss.

Posted on March 1, 2011 by Warren Dostie

Doctors say that slight short term memory loss is “normal” with aging, but I beg to differ.  I think that a better term would have been “typical” rather than normal.  Don’t get me wrong, some decline is unavoidable into later old age, but the common lapses and slowness many experience as early as in their forties, is clearly a result of lifestyle, and therefore it can be reversed.  Think about it.  What percent of the population eats well and works out regularly?  Less than 25%.  Yet it is clearly shown that these practices have a profound effect upon the health of our brains, as well as our muscular and cardiovascular systems, etc.  So is there any surprise that so many report memory decline so early?  The latest breaking research shows that our intelligence can also be effected.  No kidding!   (See my studies page for edification.)   Here are some of the best known ways for reversing that nagging memory loss or dulled reasoning you may have experienced.  You can get the brain you had back in the day.  And its actually pretty easy too!

  • Supplement daily with pure, quality fish oil.  The brain is dependent upon a healthy cardiovascular system, and the omega 3’s deliver many other benefits in addition to this.
  • Eat blueberries.  They go far beyond the powerful antioxidant properties they possess.
  • Begin an exercise program.  Exercise increases your intelligence.  Isn’t that a worthy cause?
  • Play mind puzzles and other games.  The brain behaves similar to a muscle.  Challenging and stimulating it with crosswords, crypto-puzzles, and other games keeps the mind sharp.
  • Talk to yourself!   This is my favorite.  I do it in a lecture fashion, as if giving a  seminar to a class.  I review topics outloud (when by myself:), this forces the formation of complete thoughts; it also develops firm control of your train of thinking.  Both these are beneficial to a sharp mind.
  • Cut down on the booze.  It is true that a glass of wine or even a beer in the evening conveys certain health benefits, but any alcohol is a detriment to the health of the brain.  While it is important to reserve some enjoyment to yourself, (I have a few beers now and then too)  it is not recommended to indulge in more than one or two with consistency.  So cut down to one a night, or find enjoyable substitutes and you will add to your newfound mental sharpness.  Just like Jack Lalanne said, “its not the things you do on occasions that harm you, its the things you do day in and day out.”  (In so many words.)
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Is Age Reduction Actually Possible?

Posted on February 21, 2011 by Warren Dostie

I was asked recently why I chose the name AgeReductionSite for my new blog.  After all, it isn’t really possible to actually reduce your age, is it?   Noted “integrative medicine” proponent Dr Andrew Weil was recently asked on television that very question, and he replied shaking his head that you cannot reduce the aging you’ve achieved, you can only improve your health and outlook. (In so many words)   With all due respect to Dr Weil, I think that the evidence speaks otherwise. 

Obviously we are not referring to your chronological age, but in nearly every other way we have the power to reverse the effects this time has wrought upon us, and this ability goes far beyond simply “getting in shape and losing weight”.  We can set back our cellular and molecular clocks, reverse the damage done to our mitochondria and even alter other genetic timers such as our telomeres, which are a limiting factor on cellular mitosis (division).   These all actually change your body to that of a younger person on a fundamental level. 

I think that studies that prove this are only showing what should be obvious.  The vast array of benefits from a healthy lifestyle have a deep underlying reason, we are not merely staving off illness and building up what atrition has reduced.   Futhermore, anyone can reproduce it in themselves by simply adopting a workout program, wise supplementation and a healthy diet.  The change they experience speaks volumes.    So do you want to get on board?  I follow the developing research on anti-aging with a  passion and wish to share their condensed information with you, in a way that allows you to easily integrate it into your own life.  So you can see the results.   Check back regularly for updates, I will not disappoint you!

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Mind over Platter

Posted on February 13, 2011 by Warren Dostie

“Step right this way, or grab your mouse and order my new Miraculous 5 minute guaranteed fat burner/shredder and watch yourself slim down in just 7 days!  Your friends won’t even recognize you its that darn effective!”  Now who would order such an obvious snake oil scam?  We wouldn’t be taken in by that one right?  The answer is yes we would, as evidenced by the fact that weight loss books frequently top the best seller list, and the info-mercials are clearly raking it in.  

But why are people so easily duped by all these scams and quack cures?  The reason is that they are looking for a quick easy fix, something that will work where all else we’ve tried has failed, and will allow us to avoid the work that is actually required to get ourselves healthy.  We want it so desperately that we throw ourselves into their greedy hands and suspend our natural skepticism for their outlandish claims.  Of course this leads us to the inevitable let down, and 2-3 months from now we’re back at square one.  What is the answer then?  I think it is a return to the basics, to the tried and true, in other words to maintain a sound grounding in reality.

Now I don’t mean to dispute the veracity and value of certain popular diets out there like the Atkins Diet, among other notables.  They can be effective for a great many people.  The avoidance of highly processed, useless foods does promote a favorable hormonal response and other  benefits too numerous to list here.  But the lion share of the results they provide should actually be attributed to the reduced quantity of food they eat because of the filling effect of protein and fat.  It still is the enormous volume we eat (coupled with our inactivity) that gives us our exaggerated dimensions.   But you knew all of this already, didn’t you?  Is this all therefore academic?  If it was we wouldn’t be flocking in droves to these snake charmers. 

Proper dieting and exercising is about being smart.  Smart eating means knowing yourself and utilizing tricks and tactics to cut down on your portion sizes and to somehow increase your activity.  Dieting and exercising are not always easy, so you must not fool yourself or try to avoid the obvious.  First you have to throw out the rediculous concept that only bad things taste good.  Healthy food and drink do taste good, if you know how to prepare them, and/or you know how to accustom yourself to them.  If you insist that you’ll never, ever like eating that type of food – guess who you are hurting?  I never liked salads in my youth, but by learning how to spice them up I was able to condition an enjoyment of them, at least of certain types.  It just took a little time.  Another smart tip you may have heard before is the fact that you can shrink your stomach after a while if you cut down on portion size for about 3 weeks.   After a while you will be surprized to find that you are full from only two hot dogs instead of your usual three. 

Another important tip about dieting is this: please don’t even think about buying that big bag of chips when your’e out shopping.  You already know how you will give in to temptation when you get home, why would you even want to have them around??  Once you’ve gained control over your habits you can start adding back some of the indulgences you love as rewards for living smart, because no diet that banishes enjoyment will stand the test of time.   Its all about mind over platter.

On the exercise front, the rules are the same.  Try to find smart ways to increase your activity.  Like they say, park as far as possible from the supermarket door, make a “lot of trips” from your car to the house with the groceries.  These are not a large price to pay for fitness, but they all add up.  Read The Laziness Index for other tips on exercise mind over “fat matter.”

The choice is up to you, do you want to institute lasting programs that actually  work, or do you wish to hop on that magic train to the promised land of instant perfection and milk and honey?  I’ll take real food anytime.

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He Knew How To Live

Posted on January 25, 2011 by Warren Dostie

Just heard of the passing of Jack  Lalanne, the father of physical fitness.  He was my idol growing up, (shows you how old I am:) he knew how to live life to the fullest right up to the termination point.  I particularly remember the amazing physical stunts he did back in the seventies and eighties:  He would swim a mile towing sixty row boats with passengers, and one time he swam the length of the golden gate bridge underwater, and handcuffed!  Incredible.

I can still hear you pumping iron somewhere, Jack.  We’ll never forget ya, you were an inspiration to all of us.

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