Май 8

THE G.I. FACTOR: ANSWERED QUESTIONS

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Will the G.I. factor be appearing on food labels?

Food manufacturers are increasingly interested in having the G.I. of their products measured and the G.I. concept is already being discussed on the back of some commercial breakfast cereals. As more products are measured and consumer awareness of glycaemic index increases, we may see manufacturers highlighting the glycaemic index of foods. As consumers, people with diabetes should lobby Diabetes Australia if they believe the information should be on food labels.

Can I still lose weight eating as much carbohydrate as I want?

Possibly not. We recommend a high carbohydrate intake and a low fat intake. While carbohydrate is not usually stored as fat, if you are eating more energy in total than your body requires, then the carbohydrate will be used as a source of fuel in preference to fat. This would have the effect of limiting the breakdown of body fat stores. The idea is to eat enough energy in total to satisfy your appetite (using low G.I. types helps) and nutritional requirements but not more than you need. An increase in your activity level will help burn up body fat as it used as an additonal fuel.

Should I only eat foods with a low G.L?

No, that is unnecessary. You can lower the G.L of your diet effectively by substituting approximately half of your carbohydrate with low G.L types. When we eat a high G.L food with a low G.L food we end up with a meal of intermediate G.L so high G.I. foods needn’t be excluded. It is also generally healthier to eat as wide a variety of foods as possible, so don’t narrow your food choices unnecessarily.

Everybody can benefit from adopting the G.I. factor approach to eating. It is the way nature intended us to eat.

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Май 8

MOVEMENT PRESCRIPTION FOR FAT LOSS: IMPLICATIONS

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1. A range of factors including gender, age, race, initial level of obesity, diet and genetic influences need to be considered in the prescription of specific physical activity programs for fat

loss.

2. Patients with a genetic predisposition to obesity or with a long history of obesity should have their previous exercise history carefully considered before any prescription as to the type of planned physical activity is given.

3. More attention needs to be given to duration, frequency and intensity of physical activity with pre-menopausal women and particularly those with gynoid-form obesity.

4. Greater attention needs to be paid to the combination of diet and physical activity in the case of long term obesity.

5. More emphasis should be placed on energy input in the initial stages of severe obesity with activity limited to incidental activity or weight-supportive exercise.

6. Consideration needs to be given to the different fat loss responses to exercise in post-menopausal compared to premenopausal women, and in android compared to gynoid forms of overfatness.

7. There is a need for greater attention to spontaneous activity in older patients. This tends to decline naturally and may do so even further after the introduction of a planned, daily physical activity session.

8. Different levels of intensity of physical activity may be required for clients with different levels of cardiovascular fitness.

9. It should not be assumed that individuals of equal fatness have equivalent cardiovascular fitness. Prescription needs to be specific to each individual.

10. For programs that are gym or fitness centre based, provision needs to be made for organised physical activity on days when the gym is not used (i.e. making up a total of 6-7 days/week of organised physical activity).

11. It should be recognised that total energy use and substrate utilisation can vary between individuals depending on gender and age. These variables need to be recognised in developing any individualised prescription.

12. It should be recognised that many people over-estimate the amount of physical activity they carry out during the course of a day. Hence, activity diaries, or pedometers or other measurement tools are suggested to keep track of daily efforts.

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Май 8

FAT IN HEALTH AND DISEASE: IMPLICATIONS

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1. People at risk for obesity-related health problems, especially adult onset diabetes, need to be particularly careful about gaining abdominal fat.

2. When assessing the health importance of obesity for an individual, total fat, fat distribution and risk of disease all need to be considered.

3. It is more crucial for abdominally obese people to reduce fat for health reasons than for people with a more gynoid pattern.

4. The primary* location of fat storage in an individual (i.e. upper or lower body) influences not only the health risk but also the degree to which changes can be made in body fat content. Abdominal body fat stores tend to be more mobile than those in the lower body.

5. For this reason, body fat in android-shaped males is likely to be more easily mobilised than in most gynoid-shaped females.

6. Because of possible significant genetic, psychological and metabolic differences, long term cases of severe and morbid obesity should be regarded differently to short term cases of overfatness.

7. Because of hormonal changes, the fat loss response of postmenopausal women may be different to that of younger women and hence fat loss treatments may need to be different.

8. The genetic contribution to overfatness needs to be assessed to help determine the difficulty of the potential fat loss response.

9. Look for and consider less obvious health problems that may be related to excessive overfatness, e.g. bad back, bad knees, poor sleep, all of which may affect the fat loss response.

10. Be sensitive to psycho-social problems and sexual disorders in people who are excessively fat.

11. Accept that there are many factors influencing body fat and body shape that cannot be significantly modified, i.e. genetics, gender, age.

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Май 8

YOU ARE AS YOUNG AS YOUR NUTRITION

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All in all, you can see that the secret of staying young is basically the secret of staying healthy. And the secret of staying healthy is closely tied to proper nutrition. More and more researchers of the noble science of Gerontology come, in their quest for the secrets of aging, to the inevitable conclusion that the Fountain of Youth springs from vital nutrition.

It could be truthfully said that:

you are as young as your glands;

you areas young as your cells;

you are as young as your collagen;

you are as young as your enzymes and your digestive system;

you are as young as your arteries and your heart.

But in order to keep your glands and organs young, your colon free from decay and putrifaction, your collagen elastic and your cells healthy and vital, you have to feed your body with the highest quality vital nutrition, which contains all the essential nutrients necessary for the normal function of all these organs and tissues.

Of course, the state of your mind has a determining influence on your health, too. But even the state of your mind, your attitudes, your mental capacities—yes, even the strength of your moral fiber – all depend to a great extent on the quality of your nutrition. «Mens sana in corpore sano» said the old Romans, and this is just as true today. A sound mind can only dwell in a sound body.

The more we search for the secrets of aging the more we convinced that you cannot discuss the problems of premature aging without discussing the problems of nutrition.

Dr. Henry C. Sherman of Columbia University, one of I lie-greatest authorities on nutrition, has stated that not only can human life be extended, but also youthfulness can be preserved and the extended life span made more useful, by the right selection of foods.

Recently, the Journal of the American Geriatrics Society reported on research by a Hungarian scientist, who has found that malnutrition is a prime cause of premature aging.

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Май 8

FACTS AND FALLACIES ABOUT NUTRITION FOR HAIR GROWTH

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I will discuss all the nutritive factors connected with better hair growth, or, in reverse, the nutritional deficiencies connected with hair loss and baldness. But first let me disprove one of the fallacious notions held by many authorities on the hair-through-nutrition subject. They claim that for healthy hair growth you need first and foremost «protein, protein and more protein!’

It is true that just about all your body is made up of protein. Of course it is true that your hair is also made up largely of protein. But this does not mean that you have to eat masses of protein each day. Your actual protein need for the normal, healthy functioning of all the vital organs and processes of your body is only about 30 grams a day, which can be supplied by one pint of milk and a cheese sandwich. Protein intake should not exceed 50-60 grains per day—which is less than half what is usually advocated in the United States. Proteins eaten in excess of the actual need, especially animal proteins, are definitely detrimental to your health, including the health of your hair. And don’t forget that practically all natural foods contain some protein, even fruits and vegetables.

Here is something to ponder: Are there many bald heads in Japan, China, India, or Mexico? In these countries a bald man is rare and the hair retains its blue-black color until very old age. Yet these people live, by American standards, on a very low protein diet. Certainly, hereditary factors have some part to play in this. But heredity is not the whole answer, as demonstrated by the fact that Chinese and Mexicans get gray hair and even become sleek-bald when they move to the United States and adopt western habits of eating. Studies of the nutritional habits of these people have shown that their diets are very high in vitamins, especially vitamins C and B; minerals; trace elements, especially iodine; and essential fatty acids—ail very important for healthy hair growth.

If you’d like to undertake a program of feeding your hair from within, please don’t stuff yourself with huge amounts of animal protein. Too much animal protein may cause metabolic disorders, self-intoxication and hardening of the arteries with resultant impaired blood circulation—in other words, it may create the very problems you are trying to remedy. Enough, but not too much, should be the rule in regard to protein.

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