Nutrition scientists have been closely following the health modifying and life extension benefits of calorie restriction (CR) for decades, as reducing caloric intake by 25 to 40 percent each day is shown to dramatically improve quality of life and add years to lifespan in virtually every animal and mammal species.
Not only is CR an important element to control overweight and obesity, but the practice is also shown to positively influence the expression of longevity genes known as SIRT, an evolved method of ensuring reproductive abilities among species.
Publishing in the journal Aging Cell, researchers from the Washington University School of Medicine in St. Louis have shown that people who restrict their caloric intake in an effort to live longer have hearts that function more like those in people who are 20 years younger.
As heart disease is the leading cause of death in western cultures, this is a finding of critical importance. Would you be willing to cut calories by 400 to 600 each day to dramatically lower your risk of dying from heart disease or a heart attack?
People consuming a high-calorie diet typically follow a very predictive curve where the heart’s ability to adapt to physical activity, stress, sleep and other factors that influence the rate at which the heart pumps blood slowly declines, ultimately leading to heart failure and cardiovascular disease.
People who have significantly restricted their caloric intake for an average of seven years do not exhibit the same rate of decline and maintain heart function similar to those twenty years younger.
Researchers studied 22 CR participants by connecting them to portable heart monitors and comparing them to a second group that did not follow a CR regimen. With an average age just over 51, the CR group ate nutritionally-optimized healthy diets but consumed 30 percent fewer calories than normal.
The study team found heart rates were significantly lower in the CR group, while their heart rate variability was significantly higher. The findings were consistent with a group aged in their early thirties.
Lead study author, Dr. Luigi Fontana, noted “We looked at normal levels of heart rate variability among people at different ages, and we found that those who practice CR have hearts that look and function like they are years younger.” Dr. Fontana concluded “heart rate variability is better in people who practice CR and that means more than just their cardiovascular systems are flexible… the better ratio suggests improved health in general.”
To practice calorie restriction, begin by cutting 10 to 15 percent of calories daily, and slowly work to reduce calorie intake by as much as 25 percent to optimize heart health and extend natural lifespan.
more about what is referred to as the global industrial diet, how the media and corporate economic interests dictate how food is manufactured and how our healthy wellbeing is not a priority.
This animated 1998 Saturday Night Live video, created by Robert Smigel, was aired only once before being banned because of its scathing critique of corporate media ownership, including NBC’s ownership by General Electric/Westinghouse.
By: John Phillip
1. Eggs Each egg has 6 grams of protein but just 72 calories. No wonder researchers at Pennington Biomedical Research Center in Baton Rouge, Louisiana, found that eating eggs for breakfast (as part of a low-cal diet) helps you slim down.
2. Tomato sauce It’s loaded with lycopene, which makes your skin look younger and keeps your heart healthy. In fact, a Harvard study found that women with the most lycopene in their blood reduced their risk of a heart attack by 34%.
3. Dried plums(prunes) They’re packed with polyphenols, plant chemicals that have been shown to boost bone density by stimulating your bone-building cells.
4. Walnuts Just 14 walnut halves provide more than twice your daily dose of alpha-linolenic acid, an omega-3 fat that’s been shown to improve memory and coordination.
5. Brussels sprouts They have more glucosinolates (compounds that combat cancer and detoxify our bodies) than any other vegetable. For a side dish that will make you wonder why you’ve been avoiding them, slice each one into quarters, then sauté in olive oil with chopped sweet Vidalia onions.
6. Acai juice A glass or two of this anthocyanin-rich berry juice can dramatically boost the amount of antioxidants in your blood, say Texas A&M University researchers.
7. Apples They contain quercetin, an antioxidant that may reduce your risk of lung cancer.
8. Bok choy This calcium-rich veggie can protect your bones and may even ward off PMS symptoms.
9. Steel-cut oats Because they’re less processed than traditional oats, they’re digested more slowly—keeping you full all morning long.
10. Salmon You’ll get all the heart-smart omega-3s you need in a day from just 3 oz.
11. Avocados Their healthy fat keeps you satisfied and helps you absorb other nutrients. For a new u twist, brush a halved avocado (pit removed) with olive oil and grill 1 minute. Serve with red onion, sliced grapefruit and balsamic vinegar.
12. Spinach A half-cup provides more than five times your daily dose of vitamin K, which helps blood clot and builds strong bones.
13. Canned pumpkin It’s filled with natural cancer fighters alpha- and beta-carotene.
14. Cauliflower White foods can be good for you! This one is packed with cancer-fighting glucosinolates.
15. Scallops A 3-oz serving has 14 grams of protein but just 75 calories.
16. Collard greens They’re exploding with nutrients like vitamin A, zeaxanthin and lutein, which keep your eyes healthy.
17. Olives They deliver the same heart-healthy monounsaturated fat you get in olive oil, but for just 7 calories per jumbo olive!
18. Brown rice It’s a top source of magnesium, a mineral your body uses for more than 300 chemical reactions (such as building bones and converting food to energy).
19. Oysters These keep your immune system strong. A 3-oz serving (about 6 oysters) dishes up a quarter of your daily iron, plus nearly twice the zinc and all the selenium you need in a day.
20. Edamame One cup has a whopping 22 grams of plant protein, as well as lots of fiber, folate and cholesterol-lowering phytosterols.
21. Strawberries They’re loaded with ellagitannins, phytochemicals that may halt the growth of cervical and colon cancers.
22. Lentils A great source of meat-free protein, a half-cup of cooked lentils also gives you nearly half your daily folate, a B vitamin that protects a woman’s unborn baby from neural tube defects.
23. Bran flakes Their whole grains keep your heart in tip-top shape by reducing inflammation and melting away belly fat.
24. Kiwi Italian researchers found that it reduces asthma-related wheezing, thanks to its high vitamin C content (one kiwi has 110% of your daily requirement).
25. Black beans They’re loaded with protein, fiber, and flavonoids—antioxidants that help your arteries stay relaxed and pliable.
26. Sunflower seeds A quarter-cup delivers half your day’s vitamin E, which keeps your heart healthy and fights infection.
27. Sardines 3 oz provide more than 100% of your daily vitamin D. Sardines are also a top source of omega-3 fats. Try adding mashed canned sardines to marinara sauce and serving over whole-wheat pasta.
28. Asparagus A half-cup supplies 50% of your daily bone-building vitamin K and a third of your day’s folate, it’s a natural diuretic so it banishes bloating, too.
29. Bananas They’re loaded with several kinds of good-for-you fiber, including resistant starch (which helps you slim down).
30. Broccoli sprouts They have 10 times more of the cancer-preventing compound glucoraphanin than regular broccoli.
31. Fat-free milk With a third of the calcium and half the vitamin D you need in a day, plus 8 grams u of muscle-building protein, it’s the ultimate energy drink.
32. Baked potatoes Each one packs a megadose of blood-pressure–lowering potassium—even more than a banana.
33. Sweet potatoes Half of a large baked sweet potato delivers more than 450% of your daily dose of vitamin A, which protects your vision and your immune system.
34. Flaxseed Not only is flaxseed loaded with plant omega-3s, it also has more lignans (compounds that may prevent endometrial and ovarian cancer) than any other food. Store ground flaxseed in your refrigerator and sprinkle on yogurt, cold cereal or oatmeal.
35. Greek yogurt It has twice the protein of regular yogurt.
36. Dried tart cherries Researchers at Michigan State University found their potent anthocyanins help control blood sugar, reduce insulin and lower cholesterol.
37. Wheat germ A quarter-cup gives you more than 40% of your daily vitamin E and immune-boosting selenium.
38. Whole-wheat english muffins You get 4 ½ grams of fiber for only 134 calories.
39. Tea Both green and black tea prevent hardening of the arteries, according to researchers at the University of Scranton.
40. Peanut butter This smart spread has arginine, an amino acid that helps keep blood vessels healthy.
41. Blackberries The king of the berry family boasts more antioxidants than strawberries, cranberries or blueberries.
42. Mustard greens These “greens” (actually a cruciferous veggie) are a top source of vitamin K. For a tasty pesto, chop them in a food processor with garlic, walnuts, Parmesan and olive oil.
43. Grapes They’re a leading source of resveratrol, the plant chemical responsible for the heart-healthy benefits of red wine.
44. Soy milk A good source of vegetable protein, calcium-enriched soy milk has as much calcium and vitamin D as cow’s milk.
45. Brazil nuts They have more selenium than any other food. One nut delivers your entire day’s worth!
46. Canola oil A Tbsp of this heart-healthy oil has all the alpha-linolenic acid you need in a day, plus two different forms of vitamin E.
47. Blueberries They improve memory by protecting your brain from inflammation and boosting communication between brain cells.
48. Oranges One orange supplies more than 100% of the vitamin C you need in a day. It’s also a good source of calcium and folate.
49. Watercress With just 4 calories per cup, this cruciferous veggie delivers a hefty dose of vitamin K, zeaxanthin, lutein, beta-carotene and cancer-fighting phytochemicals.
50. Turkey breast It has 20 grams of satisfying protein but just 90 calories per 3-oz serving.
51. Barley A top source of beta-glucan, a fiber that lowers cholesterol and helps control blood sugar.
52. Shiitake mushrooms One serving (about ¼ lb) provides as much vitamin D as you’d get from a glass of milk.
We recently returned from a walking trip in Spain along the Camino de Santiago. Although the trek is about 800 kilometers, we walked only the last 220 kilometers and met some wonderful people along the way. We spent one pleasant evening chatting to a plastic surgeon and a retired banker who were biking across the Camino (no small thing – trust me walking is easier). As is the custom when meeting people in their own homeland, our talk turned to healthcare in Spain. Both were bemoaning what they felt was a growing problem in Spain: obesity.
Although it didn’t appear as bad to us as it is in the U.S., obesity is clearly on the rise in the world, a problem that I’ve recently heard referred to as the “industrial global diet” high in meat, fat and sugar. In other words it’s cheap food. High in calories. Terrible to one’s health.
Italy, the home of the Mediterranean Diet, also has an obesity problem, more the result of rising wealth than worsening poverty as more of the population adopts the industrial diet.
According to Dr. Angelo Pietrobelli, associate professor of pediatrics and nutrition at the University of Verona, “Unfortunately, in particular among adolescents, they try to avoid Mediterranean diet because they try to ‘imitate’ the U.S. diet.”
During the 1940s, physiologist Ancel Keys, noted that the people of the seaside town of Pioppi, were living longer, healthier lives and had a much lower rate of heart disease than their well-fed Northern European counterparts. He ended up studying their diet during the 1940s and ‘50s and the Mediterranean Diet, high in fresh vegetables, fruit and fish and low in meat, was introduced to the rest of the world. Keys himself adopted the diet and died at 101 years of age.
The problem was that the Mediterranean diet was actually a poor man’s diet, “a diet of poverty, not of choice” according to food historian Zachary Nowak of the Umbra Institute of Perugia.
Obesity is not confined to Italy where about 36% of kids aged 12-16 are overweight or obese, but is spreading to Greece as well as Spain where more young people are abandoning the Mediterranean diet in favor of fast food joints.
Too bad this is what kids want to emulate about Americans.
The International Food Information Council (IFIC) Foundation just released the results of their 2012 Food & Health Survey. Their findings show Americans knowledge on nutrition is a bit of a contradiction. While people said their nutrition is important and they want to make improvements, they also said they are unsure of what to eat to stay healthy and maintain a healthy weight.
The findings also found men and women flip-flop when it comes to eating healthy and exercise.
Men find it harder to eat right than exercise, while the opposite is true for women. Another interesting finding saw 87 percent pointing to taste as the most important factor in the food they choose, with price as the second determination.
The worst statistic of all, less than 10% could correctly estimate the number of calories they need to maintain their and only three in 10 believe all sources of calories play a role in weight gain. Multiple studies have found calories are the principle cause of weight gain and the premise of this site is to help people stay informed. Spread the word, it’s sad to know so many want to lose weight, are trying hard to, but are simply misinformed.
Caloriecount.com
Learn how to set your weight loss and fitness goals. If you’re trying to lose weight, get healthy, build muscle or excel at a sport, you’ll need specific goals. When you don’t have a specific goal, it’s difficult to keep exercising and to track your progress to see how far you’ve come. Before you get busy, take a moment and ask yourself these questions:
- What do I want to accomplish with this exercise program?
- Is my goal realistic and attainable?
- Do I know how to reach my goal?
- When do I want to reach my goal?
- How will I reward myself when I reach my goal?
For example, is it reasonable to want to lose 50 pounds in 6 months? It’s possible, but may not be reasonable unless you eat well and exercise every single day for the next 6 months. Experts recommend that you lose no more than 1-2 pounds per week, but it isn’t likely that you’ll lose 2 pounds every single week and many people find they actually lose about .5 to 1 pound on a good week. For more, check out How to Set Weight Loss Goals.
Keep in mind that:
- The more weight you lose, the harder it will be to lose weight because the less weight your body has to move around, the less calories it will burn doing so.
- The closer you get to your goal, the harder it will be to reach it–in fact, you may NEVER reach it (ever talk to someone who’s still trying to lose that last 5 pounds?).
- The weight you can maintain may not be the weight you want to be.
- Scale weight isn’t always the best way to track progress. The scale won’t tell you what you’ve lost and/or gained. Be sure to use other tools to track your progress.
- Weight loss isn’t the only goal you can have and may not even be the most motivating. Giving up the Weight Loss Obsession may be your first step to success.
After you set your goal, find out how to reach it. If you want to lose weight or become better at a sport, you need to do some research to figure out where to start. Browse through these different goals to find out more about getting started:
- Setting Realistic Fitness Goals
- How to Lose Fat
- How to Gain Muscle
- Training for Sports
- Getting Healthy
It’s helpful to know what you have to do before you get started. Many people are surprised at the daily effort it takes to reach their goals.
Once you know what you’re doing and how you’re doing it, you’ll need some strategies for sticking with it:
- Schedule your workouts
- Set weekly goals and reward yourself each time you succeed
- Work out with friends or family for added motivation
- Recommit to your goals every day
- Be prepared by always having your workout bag with you, bringing your lunch to work, etc.
- Keep a food and workout journal to stay on track and measure your progress
- Take your measurements regularly
(Caloriecount.com)
