Footsteps October 2019

18
HEALTH
What’s in your diet?
Last time I mentioned that the human body has 12
major systems. It starts with digestion.
These systems are extremely sophisticated and nuanced,
and it starts with what you consume.
Let’s do a refresher. Essential nutrients include: Water,
the most abundant substance is necessary for the
movement of nutrients to the cells. Your water should
be supplemented with anti-oxidants, anti-aging and
anticancer additives. Multitask your water.
Protein is the second most abundant molecule and is
necessary for many functions including ,DNA replication,
providing structure to cells, and organizes components
of body tissue, such as muscle,hair,collagen,
enzymes and antibodies, and is an energy fuel source.
NON MEAT PROTEIN is by far the best source in our
polluted environment. Carbohydrates, are necessary
as a fuel source, in that it’s converted to glucose and
supplied for quick energy to every cell in your body, including
your brain. The carbs should be unrefined, and
contain at least 4% dietary fiber, anything less ,will be
detrimental to your health. Dietary fiber should always
exceed total fat, in the nutrition facts panel. Fats, are
the 3rd fuel source. Fatty acids, a component of fats,
are the major source of stored energy, and tissue
development.
Your essential nutrients should be of the highest quality,
and you should avoid synthetic substances for your
systems to function at their efficient best. Anything less
than optimum efficiency diminishes your quality of life,
and it gets worse as you age.
I had an interesting conversation regarding dairy. So, I’ll
rehash. In 1993 the FDA approved rBGH (recombinant
bovine growth hormone) to be marketed to the dairy
industry to increase milk production in cows. A side effect
of the synthetic hormone is increased antibiotic use.
Comments or suggestions?
Email br549@modernmedianow.com
Health and Nutrition Strategies for
Cancer Survivors and Everybody Else
Warren is a 30 year member of the Institute of Food
Technology, A HAACP (hazard analysis critical control point)
Instructor with a Batchelors degree in Nutrition Science.
Antibiotics are used therapeutically for the inflammation
caused by additional milking, and sub-therapeutically
to fatten the animal, leading to increased antibiotic
residues in dairy. In addition,epidemiologist are taking a
serious look at IGF-1,in milk from rBGH treated cows.
Early studies are indicating a relationship between
elevated blood levels of IGF-1, and the development
of prostate and breast cancer. We’ll explore that link in
depth as more data is released. In many instances consumption
of dairy causes discomfort and as aforementioned
could cause certain cancers.
Finally, since the United States no longer leads in pork
production (China is the leading pork producer in the
world), and therein, lies my concerns. April , 2008, in
a press release by APHIS (Animal and Plant Health Inspection
Service) 9 CFR part 166, titled - Swine Health
Protection: Feeding of Processed Product to Swine.
The release states that the rule regarding the treatment
of garbage that consist of industrially processed materials
makes clear that garbage fed to swine has been
treated to inactivate disease organisms that pose a risk
to the U.S. Swine industry. China’s pork production is
considered equal to the U.S. The U.S. No longer has
a law requiring Country Of Origin Labeling (congressionally
initiated 2009 and congressionally rescinded
2016). China’s quality control leaves a lot to be desired,
particularly during the tariffs. All very curious. Can’t
wait until the “Beyond Meat” industry gets rolling.
Should be quick,since they’re underwritten by major
meat industry players.
Next time we’ll go into detail of the importance of fiber,
vitamin C, and omega 3, three of my favorite supplements.
You are what you eat.
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Are you getting enough protein in
your diet?
(BPT) - You may have noticed protein bars and shakes popping
up at grocery stores or gyms. Coverage of the benefits
of protein is all the rage. So it might be surprising to learn
that almost half of older adults are not consuming enough
protein, thus negatively impacting their health, according to
a recent study published in the Journal of Nutrition, Health
& Aging.
What role should protein play in our diet?
“Protein can be thought of as one of the building blocks to
our muscles, bones and blood,” said Dr. James Metcalf, a
medical director with UnitedHealthcare Medicare & Retirement.
“Not only does protein help keep our body strong,
it helps promote good balance and mobility - all important
factors to being able to live independently as we age.”
Additionally, protein helps combat common signs of aging,
like declines in muscle mass, strength and function, which
can put you at greater risk of falling and fracturing bones.
But before you grab the nearest protein bar, let’s discuss
exactly how much protein you should consume each day.
How much protein do I need?
The National Academy of Medicine’s recommended dietary
allowance for protein is 0.8 grams per kilogram of body
weight per day. For an adult who weighs 195 pounds that’s
71 grams per day; for someone who weighs 170 pounds
that’s 62 grams per day.
While it is helpful to know how many grams of protein you
should aim to consume each day, knowing the amount of
protein in the foods we eat can be a bit of a mystery. Below
are some sources of high-quality protein and the corresponding
amount of protein in each, according to the U.S.
Department of Agriculture FoodData Central database:
* Chicken breast (one): 54 grams of protein
* Salmon (0.5 fillet): 40 grams of protein
* Lentils (one cup cooked): 18 grams of protein
* Black beans (one cup cooked): 15 grams of protein
* Greek yogurt (one container; plain, nonfat): 10 grams of
protein
* Egg (one): 6 grams of protein
Bottom line
If you feel you might benefit from adding some sources of
protein into your diet, be sure to talk with your doctor before
making any drastic changes.
Increasing your protein consumption will not be a silver bullet
to keeping your body healthy as you age. Staying physically
active is also important to help maintain your health
and live your best life.
October 2019