Food As Fuel ? I Don't Think So

Fitness and nutrition professionals often say that to get in shape, you have to treat food as “fuel.” I disagree. Here’s why.Something’s been bothering me lately. We keep hearing this analogy:

“Food is fuel.” You know, like gasoline.

And I keep hearing:

“The human body is like a high-performance race car.” You know, like a Ferrari.

So, you have to get enough fuel to run your car. Without getting too much, of course. Or else the Ferrari — uh, you — will get fat.You also have to choose only really high-quality, high-octane, and expensive fuel. Or else the Ferrari — oh, right, you again — will gunk up and break down.

I have heard this analogy — this story — repeated over and over again.

And I think that’s a real problem. I always ask a new client to fill in the blank.

Food is ________.

Of the wildly varied, and often interesting, responses, “fuel” appeared 50% of the time.That’s when it really hit home: For most people, particularly fitness people, “fuel” is the only story they can tell about food.

That worries me.Food is so much more than “fuel” or “energy” or “calories”.

For one thing, even if we’re looking at food purely in terms of its physiological effects, when we focus on “energy” and “calories”, we’re only telling part of the story.Sure, the macronutrients (proteins, carbohydrates, and fats) in food contain “energy” or “calories”. Or, perhaps most correctly, “chemical bonds that, when broken, are used to create ATP”.But food also includes micronutrients, phytochemicals, zoochemicals, water, and more.Think of these as character actors in a movie. They may not be the “stars” of the show. They don’t really provide “energy” (or fuel) at all.Yet their dynamic interactions create the spark. They’re absolutely critical for energy, performance, mood, and optimal long-term health. In other words, without them, the show won’t go on.

Unfortunately, the “food as fuel” story almost completely ignores these important characters. So let’s briefly talk about them here.

Micronutrients: Vitamins and minerals

We need vitamins and minerals in our diet. Without them, our bodies break down.

For example, calcium helps:

•build bones,

•clot blood,

•regulate blood pressure,

•keep our muscles and heart pumping, and

•maintain cell communication. 

Magnesium plays a role in more than 300 enzyme systems and helps with:

•protein synthesis,

•muscle and nerve function,

•blood sugar control,

•blood pressure regulation,

•energy production, and

•transport of other minerals. 

Folate (vitamin B9) helps:

•convert food into energy,

•the nervous system (including the brain) function,

•tissues grow

•red blood cell production.

We could go on all day here.The bottom line: None of these nutrients provide “fuel.” Which means that the “food as fuel” story totally ignores them. This may be one reason why vitamin and mineral deficiencies are extremely common. When we only think of food as fuel, it’s easy to forget that we’re eating for other reasons too.When you’re missing key vitamins and minerals, your body doesn’t work properly. You feel rotten. And you get sick. And that’s true no matter how much fuel is in the Ferarri.

Now let’s meet the phytochemicals.This is a really big grouping of nutrients (phyto = plant) that definitely affects your health.
There are several major categories, including:
•flavonoids,

•phenolic acids, and

•stilbenes/lignans.

The flavonoid category, for example, includes many of the most well-known phytochemicals like:
•anthocyanins and anthocyanidins (found in berries and grapes),

•isoflavones (found in soy foods), and

•catechins (found in tea). 

These nutrients have been shown to

•offer DNA protection against free radicals,

•protect against cancer,

•decrease risk of heart disease, and

•reduce overall mortality.

Here are some other phytochemicals and their benefits.

Soy (beans, milk, tofu, natto) Isoflavones (genistein and daidzein) Reduces blood pressure and increases vessel dilation

Red/purple foods (such as colorful berries, red/purple grapes, purple cabbage) Anthocyanins Improves vision, inhibits nitric oxide production, induces apoptosis, decreases platelet aggregation, and has neuroprotective effects

Grapes & grape products (red wine, grape juice & extracts); cocoa Proanthocyanidins and flavan-3-ols Inhibits LDL oxidation, cellular oxygenases, and proinflammatory responses in the arterial wall

Garlic, onions, leeks, olives, scallions Sulfides, thiols Decreases LDL cholesterol

Colorful fruits and vegetables (such as yellow squash, tomatoes & tomato products, leafy greens, watermelon) Carotenoids such as lycopene, beta-carotenes Neutralizes free radicals that cause cell damage

Broccoli and other cruciferous vegetables (such as kale, cabbage and cauliflower) Isothiocyanates (sulforaphane) Neutralizes free radicals that cause cell damage; protects against some cancers; helps balance some hormones

Of course, like the micronutrients, phytochemicals don’t provide “fuel”. Which means that the “food as fuel” story totally ignores them too.

Now let’s meet the Zoochemicals. Zoochemicals are like the animal cousins of phytochemicals.Present in animal foods (zōon = animal), these nutrients have profound health effects.

Here are just a few zoochemicals and their benefits:

Cold water fatty fish & fish oil (salmon, tuna, herring, mackerel, trout) EPA (eicosapentaenoic acid) Reduces inflammation & blood clotting; protects against heart disease; may reduce the risk of irregular heartbeat, type 2 diabetes, cancer, & Alzheimer’s disease

Cold water fatty fish, fortified milk and eggs, grass-fed animals, fish oil DHA (docosahexaenoic acid) Reduces disorders such as schizophrenia, depression and attention deficit; vital for brain and eye development; may ease discomfort from rheumatoid arthritis

Meat and dairy products (especially grass-fed versions) CLA (conjugated linoleic acid) Suppresses cancer cell development; may help reduce risk of heart disease; boosts immune system; builds lean muscles; reduces body fat

Egg yolks Lutein & zeaxanthin Protects against macular degeneration and cataracts; shields the eyes from harmful blue light; improves eye health

Beef, pork, herring, salmon, tuna Creatine Replenishes ATP to provide cellular energy and support; benefits muscle, brain, bone and liver health

Beef, poultry, pork, milk, eggs Carnosine Antioxidant that scavenges alpha-beta unsaturated aldehydes formed from peroxidation of cell membranes; opposes glycation; inhibits diabetic nephropathy

Note: Many zoochemicals are fat-soluble, which means they’re present in animal fats. That’s why avoiding (or limiting) animal fat intake will also limit zoochemical intake.

Like phytonutrients, zoochemicals don’t provide “fuel”. Which means that the “food as fuel” story leaves them out, too.Food is so much more than fuel. And you’re so much more than a Ferrari.Okay, so here’s the thing: Living organisms are not machines.Rather, they’re incredibly complex, self-regulating, and dynamically steering. Frankly, they’re almost magical systems.If you’ve spent any time doing “calorie math”, you’ll know that trying to calculate precise inputs and outputs is frustrating and very inaccurate.

Perhaps you ate more calories than you thought you should… but got leaner.Or you ate fewer calories than you thought you should… and gained weight. (Or you didn’t lose that last stubborn 10 pounds.)Or you started eating breakfast instead of skipping it… and dropped a couple of inches off your waistline.

According to the simplistic “food as fuel” view, none of this should be possible. Yet it happens all the time.Because human bodies aren’t combustion engines. They’re complex, dynamic, organic, and infinitely sensitive systems. More like the complete cast (and director, and producer) of a fantastic movie than they are like a car. Even a fancy car, like a Ferrari.

For example: Research now shows that all food isn’t created equal, and what we eat isn’t necessarily what we absorb.Dozens — maybe even hundreds — of factors affect how we digest, process, and use the food we eat.This means that the fuel, or calorie, value of food outside the body isn’t necessarily the same as the value inside the body. Our bodies have their own priorities. For instance, the body will extract nutrients to keep you alive by any means necessary, often making tough compromises along the way.

This would be sort of  like the Ferrari suddenly driving itself to the gas station and holding up the cashier until it gets what it needs, or cannibalizing its own headlights for fuel.

What’s more, your body isn’t even completely “human”.

Much of our digestion and nutrient extraction is done by the trillions of microbial critters living in and on us.Analysis of our bacterial environments shows that each of us has an individual gut flora “microbiome”, like a fingerprint. Changing our microbiome changes our digestion and absorption, and hence our body composition and health.We’re incredibly complicated, self-organizing, agenda-driven, only-sorta-human systems.

Frankly, the Ferrari should be jealous.

Food is… information.

So if “food as fuel” story is limited, unimaginative, and — ultimately — incorrect, what is food?

Food is — in part — information. Sort of like a script. It tells the “actors” in our bodies how to perform.

When we eat, we’re really delivering messages.

•Do this.

•Don’t do this.

•Release this hormone.

•Don’t release that one.

•Express this protein.

•Don’t express that one.

We’re essentially sending instructions that kick off a chemical chain letter.It’s really quite amazing. Each molecule of food contributes to a beautiful cascade of events, sending all kinds of signals throughout our bodies.Make hormones! Trigger immune cells! Switch genes on and off! Tell the work crew to clean up and the builders to get on standby!Lights! Camera! Action!It’s like the biggest, busiest movie set you can imagine. And somehow — unlike many film sets — it runs almost perfectly.

Our bodies process millions of calories and (let’s be scientific about this) zillions of chemical compounds a year, with nearly 100% efficiency. (Just for comparison, gas-powered engines, like our Ferrari, would be happy to hit 30% efficiency.)

Even cooler, our thoughts, feelings, and environment can affect these processes.If we smell a tasty meal, have a positive or negative thought about food (or anything else), are happy and relaxed or worried and rushing… it affects nutrient processing.

But let’s start by looking at what happens when we actually consume food.

As we eat, our bodies sense incoming nutrients, and send signals to our brain to let it know what is coming in.Like a message in a bottle.

Here are just a few examples of the different messages food delivers.

The carb story

When we eat carbohydrates — it doesn’t matter which type — our blood sugar goes up. Almost all carbohydrates — from sugars to starches — are broken down to the same thing: glucose.Glucose carries the “carbohydrate message” that tells your gut to release molecules like gastric inhibitory polypeptide (GIP) and glucagon-like peptide-1 (GLP-1) and send them to your pancreas.These molecules then tell your pancreas to release the hormone insulin.Grabbing the chemical note and running with it, insulin prepares the rest of your body for the glucose that’s about to appear. Muscle, brain, and fat cells open their mailboxes and get ready to take in the glucose delivery.Your pancreas then releases other stuff — like somatostatin and amylin —  to tell your brain that there’s incoming food.The more messages, and the more they keep coming (i.e. the higher these chemicals rise and/or the longer they stay elevated), the more your brain believes that you’ve had enough food. (Kinda like when you’re drowning in e-mail and want to yell, “Enough!“)

Here, food is information. It’s communication. It’s a set of instructions that you give your body to accomplish amazing things.

Here’s another example.

The protein and fat story

Proteins and fats also spin a good yarn.

When they’re broken down, their “messages” tell the gut to release a hormone called cholecystokinin (CCK).CCK tells the pancreas to make certain enzymes that help digest the chicken wings now sitting in your small intestine.But CCK is talkative, so it likes to keep sending messages.It tells the gallbladder to release bile (which helps with fat digestion and absorption). It tells the brain you’ve had enough to eat.

And while it’s popped in on the brain, CCK stays for a little chat with other neurotransmitter systems in the brain, such as the endocanabinoid system, which is involved in pain management and mood.

Talk amongst yourselves, cells

Digestion is just the story’s introduction. When these digested food compounds reach our cells, oy — the communication racket.Cells put protein components (peptides and amino acids) to work making hormones, enzymes, structural proteins, and of course, building muscle.

Fat components (triglycerides and free fatty acids) are used to make hormones and become integrated into our cell membranes. They control inflammation pathways.

Carbohydrate components (glucose and fructose) are used to maintain proper hormone status (such as thyroid, testosterone, and leptin to a degree).

These responses are simply for incoming macronutrients.

Micronutrients, phytochemicals and zoochemicals also carry their own messages and communicate other unique information to the body.

•Some tell the body to boost our own natural antioxidant defense systems.

•Others help our antioxidant defense systems do their job.

•Some tell the body to make enzymes that devour cancer.

Others attack cancer directly.

•Some stick around in our intestines and protect us from damaging compounds.

•Others bind the damaging compounds and carry them out of the body.

Yackity yak yak yak. You can’t shut these chemical communicators up. (And that’s a good thing.)

Food is smart. And so is your body.

Here’s the point: The “food as fuel” story reduces food to gasoline, our bodies to stupid machines, and you to a calorie accountant.

And that’s sad because you’re more than that. Food and your body deserve a lot more recognition and honor.

Every food decision we make sends a message to our body.

Every food choice is an opportunity to direct, shape, and remake our health. Our body composition. Our performance. Our well-being.

Food is not just about science.Yes, food itself is information. Communication. A story.

There’s information we want to communicate to ourselves — and to others — with how we eat. Where we eat. What we eat.

•I’m sophisticated. I’m a “foodie”.

•I’m a thoughtful consumer. I’m a regular at the farmer’s market.

•I’m from Mexico/Italy/Nigeria/Laos/[insert region/origin/ethnicity] and proud.

•I’m the social hub for my big family. Come on over on Sunday for dinner!

•I’m adventurous. I’ll eat anything once. Once, when I was traveling, I ate…

•I’m careful with my choices. I avoid processed food.

•I’m low maintenance; my fridge is empty. Let’s grab something on the go.

•I’m a bon vivant. I love eating at fancy restaurants.

•I’m a caregiver. I love you. So I cook for you.

And so on.

This is essential information about ourselves, about our family and friends, and about our clients. It’s relevant. Crucial. Powerful, life-shaping knowledge.

Time to create your food story.

So, take a few minutes and consider this question: What is food? For you?

Is it fuel? Is it information? Is it personal freedom? Is it shame? Is it self-esteem?

Then consider this question: What would you like food to be?

Food is fuel? Uh, I don’t think so.

Want help with your food story?

Just give me a call !

 

Kaizen

      Something I frequently talk to athletes and my clients about is the Japanese business principle referred to as Kaizen.  Here is the definition of Kaizen: Kaizen (Continuous Improvement) is a strategy where employees at all levels of a company work together proactively to achieve regular, incremental improvements to the manufacturing process. In a sense, it combines the collective talents within a company to create a powerful engine for improvement. 
     Sound like something that might work well in sports and in life in general.The basic message is that small, consistent improvements build up to greater improvements over time.  And, when multiple people work together in this way, it accelerates the progress exponentially. 
    Once I introduce this concept to a team or client, it gives me all sorts of opportunities to talk about teamwork and how important small improvements are each day.  I’m sure you can think of million situations where this could help you send a message about hard work, perseverance, diligence, following directions, working together, communication, etc.  
     I love this theme because not only is it perfect for sports, it’s applicable to all facets of life.  As a Professional Personal Trainer ,I have the responsibility of helping people learn life lessons on their way to becoming successful men and women.  
     My hope is for you to embrace this concept in your own life, and to use the principle of Kaizen to help you move forward with your health and fitness goals. The first thing I tell my clients is” success is not determined by the length of the steps we take but by the direction your heading. No matter what you are trying to accomplish, as long as you’re headed in the right direction you will get there! “  

 

Top 12 Rewards of Exercise

    Want to be more productive? Or have more confidence? Keep up the sweat sessions—working out does a lot more than keep you slim.

Better Mood: Cranky? Get moving. Exercise makes you feel happier. When you work out, your body makes endorphins -- "feel-good" chemicals in the brain. You can actually start to feel better within a few minutes of moving. But the effects of regular exercise can last for a long time.

More Energy:  You might not expect it, but using energy to exercise gives you more get-up-and-go. Sometimes when you're tired, the last thing you want to do is move. But when you exercise regularly, that fatigue goes away and you find yourself with a lot more pep

Good Night's Sleep: Get regular exercise to help you fall asleep faster and sleep more soundly. The harder you exercise, the more likely you are to have a good night's sleep. It doesn't matter when you exercise, as long as you don’t have trouble sleeping. If you do have problems, though, work out earlier in the day

More Confidence: You just walked a mile or ran your first 5K. Success like that can boost your self-esteem and make you ready to conquer anything. Exercise makes you feel good about yourself.

Less Stress: Exercise calms your body and your brain. After your body works hard, the levels of stress hormones -- like adrenaline and cortisol -- drop. Stress and anxiety fade away, especially after aerobic exercise

More Productive: Want to be more efficient at work? Take a break and get some exercise. In one study, people who got moving in the middle of the day were much more productive when they went back to work. They also were happier and got along better with their co-workers.

Weight Control: Exercise and diet work together to keep your weight healthy. Whether you want to lose some inches around the waist or just avoid putting on extra pounds, exercise is the key. Try to work out 30 minutes most days of the week

Long Life: Regular exercise can add years to your life. And that counts even if you're not a hard-core fitness buff. Just get moving. Even a little exercise can help you live longer than not exercising at all. The American Heart Association says each hour of exercise adds 2 hours to your life

Strong Bones and Muscles: Your bones and muscles get stronger when you work out. It's especially important to do weight-bearing exercise, such as weight-lifting, tennis, walking, and dancing. This can help build bones as you get older. And it can help ward off osteoporosis and protect your balance and coordination.

Healthy Heart: It's no secret that exercise is great for your heart. Regular workouts lower your risk of heart disease, improve your blood cholesterol levels, and help control and even prevent high blood pressure.

Lower Risk of Cancer: Regular exercise can cut your risk of some cancers, including colon, breast, and lung. And people who have cancer have better quality of life when they exercise

Less Arthritis Pain: If you have arthritis, regular exercise can help ease your pain. And it can make your daily activities easier. Try non-impact exercises like swimming. They can be easier on sore joints.

    It’s really very simple. If you want to feel better and get rid of those extra kilo’s watch what you eat and get in some form of exercise daily. You will be pleasantly surprised how good you will feel and just how quickly those pounds will start to disappear .

Healthy Sources of Good Fats

Fish

Naturally fatty fish like salmon, mackerel, herring, lake trout, sardines, and albacore tuna are good sources of omega-3 fatty acids. These are "good" fats that help keep your heart healthy. They may also help keep your brain sharp, especially as you get older. The American Heart Association suggests eating two servings of fatty fish a week. A serving is 3 ounces -- about the size of a deck of cards. Try it baked, grilled, or poached.

Avocado

Eat it on your sandwich, or serve it up in guacamole. Tasty avocado is good for your heart and may help with osteoarthritis symptoms, thanks to healthy fats.An extra benefit? When you eat avocado with other foods, it helps your body better absorb their nutrients. Half a medium avocado is one serving and about 115-160 calories.

Seeds

Little pumpkin seeds, sunflower seeds, and sesame seeds pack a big punch. They have "good" fats that can lower cholesterol. In general, fats that come from plants are healthier than those from animal products. "Bad" fats are in foods like fatty cuts of meat, full-fat dairy products, and some packaged foods. Check food labels to see how much fat, and what type, you're getting. Limit saturated fats and avoid trans fats.

Nuts

From hazelnuts to pecans, all nuts are good for your heart. Walnuts, especially, deliver heart-healthy fats. But don't overdo it. Just because the fats are healthy doesn't mean you can eat as much as you want. A serving is 1 ounce. That's about 14 walnut halves, 24 almonds, 35 peanuts, 18 cashews, or 15 pecan halves

Olive Oil

Whether you're cooking or dressing your salad, try olive oil. It's high in good fat. Remember, though: It's always smart to watch how much fat -- even good fat -- you eat. So cook with less oil than a recipe calls for. Or use an olive oil spray. In baking, you can use applesauce for half the oil to cut back on some fat and shave calories

Vegetables

Dark green veggies like spinach, kale, and Brussels sprouts offer some omega 3s. Because our bodies can't make these good fats, you have to get them from food. Aim for 2-3 cups of vegetables every day. Include fish in your diet, too, since fish have a different kind of omega-3 fat that you need. Plants only offer a fraction of the omega-3s that fish do.

Ground Flaxseed

As part of a healthy diet, good-for-you fats can help make your skin look great -- plumper and younger. Plus, they add fiber and can help ease inflammation. Get good fats by sprinkling a teaspoon of ground flaxseed on your salad or your cereal, or use it when you're baking.

Beans

Whether they're kidney, Great Northern, navy, or soybeans, adding beans to your diet can be good for you mentally and physically. Beans have omega 3s, which may help with mood

Omega-3-Fortified Foods

There are also many foods that have added omega-3s to make them healthier. You can find enriched milk and eggs, bread, and breakfast bars, for example. Check product labels to make sure. Plus, you may get more health benefits by getting omega-3s through fortified products than from a supplement

You can also just supplement with Udo's Complete Oil. It has the perfect ratio of Omega 3,6 and 9's. It's the one way you can be sure that you are meeting all of your essential fatty acids needs 

 

Eating Habits Make You Feel Guilty, Depressed ?

  

          If it happens often you’ll want read this.The good news is it can be treated

What Is Binge Eating Disorder?

Binge eating disorder isn't the same as occasional overeating. Plenty of people eat too much once in a while. Who hasn’t had a stomachache after a huge  dinner? People with this eating disorder, though, feel compelled to do so on a regular basis -- at least once a week over a period of 3 months or longer. People who have binge eating disorder feel they can't control how much or even what they're eating. They often eat alone, until they feel sick, or when they’re not hungry. Guilt, shame, disgust, or sadness come after the binge. People may feel so embarrassed about their behavior that they go out of their way to hide it from friends and family

It's Different From Bulimia

Bulimia and binge eating disorder aren't the same, although they share some symptoms. People with bulimia also regularly overeat, and they may feel the same negative emotions, such as a loss of control, shame, or guilt. The key difference is that people with bulimia "purge" afterward. They might make themselves vomit, use laxatives or diuretics, or exercise too much. Purging is not part of binge eating disorder.

Who Is at Risk?

Anyone can develop binge eating disorder, regardless of race, sex, age, or weight. It’s believed to be the most common eating disorder . Although women are slightly more likely to have it, men can also get it. Men are more likely to have it in middle age. Among teens, 1.6% have binge eating disorder

How It Affects Weight

Many people who develop binge eating disorder also struggle with their weight. Among people with the disorder, about two-thirds are obese, and one study found that as many as 30% of people who seek weight-loss treatment may also have it. People who are overweight or obese are also at risk for related health issues like heart disease, high blood pressure, and type 2 diabetes.

It's About Mental Health

Many people with binge eating disorder also have other emotional or mental health problems, such as depression, anxiety, bipolar disorder, and substance abuse. They may also feel stressed, have trouble sleeping, and struggle with low self-esteem or body image shame.

What Causes Binge Eating Disorder?

Experts aren’t sure exactly what causes eating disorders. A mix of factors, including a person's genes, psychology, and background, may be involved. Dieting can lead to binge eating disorder, but we don't know whether that alone can trigger it. Some people may be extra sensitive to food cues, such as smells or images of food. The disorder can also result from stressful or traumatic life events, such as the death of a loved one or being teased about weight.

Recovery Is Possible

If you think you might have binge eating disorder, know that it can be successfully treated. The first step is getting a diagnosis. To do that, a doctor or other health professional will give you a physical exam and ask questions about your eating habits, emotional health, body image, and feelings toward food.

Treatment: Help With Thoughts, Feelings, and Food

Talking with a psychiatrist or other counselor is key in working on emotional issues. Cognitive behavioral therapy (CBT) aims to change the negative thought patterns that can spark binge eating. Interpersonal therapy (IPT) addresses relationship problems that may be involved. It also helps to work with a nutritionist to learn healthy eating habits and keep a food diary as you're recovering.

What About Medication?

Certain medications, such as antidepressants and specific anti-seizure drugs that can help control food cravings and urges to binge, may be useful when used along with counseling. Vyvanse (lisdexamfetamine), a medication used to treat ADHD,  is the first drug to be approved to treat binge eating disorder. It is not clear how the drug works, but studies have shown that Vyvanse is able to help reduce the number of binge days per week.

Weight With Binge Eating Disorder

Binge eating can lead to weight gain and make it tough to shed extra pounds and keep them off for good. As part of their treatment, people with binge eating disorder may need help with that. Traditional weight loss programs may help, but some people struggle with strict  diets. Ask your doctor whether you could benefit from a specialized weight-loss program for people with eating disorders.

Prevention

If you're at risk for binge eating disorder, you can take action to avoid getting it. Watch for feelings such as, guilt, shame, or being impulsive around food, or having low self-esteem. If you have these kinds of issues, or if eating disorders run in your family, talk to a doctor or a therapist

    

Early Retirement ? You Might Want To Think Again

       Ah, retirement — time to play golf, play with grandkids, travel, and do whatever you’ve been putting off because of work-related issues. The sooner the better, right? Well, although some studies have indicated that there can be health benefits to retiring, not all research is on the same page, according to a recently published report in the Journal of Epidemiology and Community Health.
        Investigators led by Dr. Chenkal Wu from the Oregon State University in Corvallis, followed nearly 3,000 individuals who had been working in 1992, and then completely retired from their jobs between 1992 and 2010. Of these people, over 1,900 reported that health issues were not the reason they retired. The rest indicated at least one health problem led them to retire.
        During the followup period, 234 self-defined healthy people and 262 unhealthy retirees died. On the basis of their analysis, the researchers found that among the healthy retirees, a one-year older age at retirement was independently associated with an 11 percent decreased risk of death from all causes. Thus, they concluded, “Early retirement may be a risk factor for mortality and prolonged working life may provide survival benefits among US adults.”
On the other hand, a recent large (over 25,000 individuals) Australian study found that retirees:

• Increased physical activity by 93 minutes a week
• Decreased sedentary time by 67 minutes per day
• Increased sleep by 11 minutes per day
• 50 percent of female smokers stopped smoking

          Obviously, all these changes should have positive impacts on retirees’ health. But this study didn’t focus on mortality, so whether such changes are great enough to impact risk of death can’t be assessed.
So what’s the answer? Will retirement lead to a shorter life, or will the behavioral changes seen in the Australian study have a beneficial impact? Or do Americans and Australians differ in their response to quitting work? Only more research can provide the answer.

Eat Carbs ! Please !

Make the Right Choice.Think of carbs as raw material that powers your body. You need them to make sugar for energy.They come in two types: simple and complex. What's the difference? Simple carbs are like quick-burning fuels. They break down fast into sugar in your system. You want to eat less of this type.Complex carbs are usually a better choice. It takes your body longer to break them down.

Read the "Fine Print"

Nutrition labels offer an easy way to spot added sugar, the source of simple carbs that you want to cut back on. Just look for words that end in "ose."The chemical name for table sugar is sucrose.  Other names you might see include fructose, dextrose, and maltose. The higher up they appear in the ingredients list, the more added sugar the food has.

Just Avoid Simple Carbs?

Well, it's not quite that easy. Foods that have been processed with added sugars generally aren't as healthy a choice, it's true. But simple carbs occur naturally in some foods that are part of a balanced diet. For example, most milk and other dairy products contain lactose, or milk sugar.

Get Smart About Bread

Does your loaf have the complex carbs that are good for you? It depends on the grain used to make it.Look for bread made with whole grains. Barley, rye, oats, and whole wheat are some top choices.

What About Fruit?

They're sweet, which must mean they have simple carbs, right? That's true, but they're still a healthy choice. They've got fiber in them and are loaded with phytonutrients ( good stuff) which helps slow the breakdown of sugar. Plus, most are a good source of nutrients like vitamin C and potassium.Fruits with skins or seeds you can eat, such as pears, apples, and berries, are especially high in fiber.

Watch What You Drink

That soda you're sipping could be a sneaky source of simple carbs. That's because non-diet sodas contain a sweetener, often high-fructose corn syrup. It's right there on the nutrition label, usually one of the first ingredients listed. Twelve ounces of a regular soda can pack 39 grams of carbs, all coming from the sugar in it.

Think Fall

Many of the foods you associate with autumn are great sources of complex carbs.Try starchy vegetables such as sweet potatoes, squash, and pumpkin.

Sweeten With Caution

You can quickly load up on simple carbs if you're not careful about what you stir into your hot drink or put on your oatmeal. Go easy on brown sugar, maple syrup, honey, and molasses.And don't overdo it on fancier-sounding sweeteners, like turbinado and agave nectar. They're also sources of simple carbs.

Bring on the Beans

They're a good way to get complex carbs. Whether you choose kidney, white, black, pinto, or garbanzo, beans have lots of fiber.While you're on that aisle in the grocery store, think about picking up some lentils or split peas, another way to add complex carbs to your diet.

A Guilt-Free Treat

It seems too good to be true, but you can believe it: Popcorn is a whole grain. That means it's got complex carbs and fiber. Your healthiest choice is air-popped, without any added fat and salt. Season it with your favorite dried herbs and spices instead.

Great Grains to Try  

Maybe you've heard of quinoa, the whole grain from South America. Some other new-to-you whole grains are becoming more widely available, and they can be a good choice to get complex carbs in your diet.Some grains to look for are millet, a staple from Africa and Asia, bulgur, which is used in Middle Eastern dishes, and triticale, a hybrid of wheat and rye

Which Kind of Rice?

You're ordering Chinese food and the restaurant asks, "White rice or brown?" Which should you choose?White rice is a "refined" grain, meaning it has lost some key nutrients during processing, like fiber. But brown rice is a whole grain, a good source of complex carbs.

Smart choices will get you big results !