Regaining Health, Fitness, and the Pursuit of Longevity: “It’s never too late!!!!”

In 2003, I felt like I was on top of the world. After having worked as a Nutritionist, Personal Trainer and Group Fitness Instructor for most of my life, I was finally ready to take my own fitness to the next level and compete in my first international fitness competition. Inspired by my good friend and fellow fitness competitor Ilana Artz, I worked extremely hard to get my body into competition shape, which wasn’t easy after having given birth to two children. I traveled to Las Vegas for my first Fitness America Pageant in 2003, which included a fitness routine, swimsuit round and interview round. I was so happy just to have made it onto that stage and felt that was accomplishment enough and was thrilled to place eleventh. I got the itch to compete again the following year and to my surprise I placed in the top 5, finishing up with the fifth overall. After having had such a fantastic experience at the Fitness America Pageant two years in a row, I was excited to begin training for the 2005 competition when my life took a dramatically different turn. During a ski trip with my family, I suffered a knee injury which required major reconstruction surgery for a torn ACL and torn Meniscus. Six weeks following my surgery, I became pregnant with my third child. tiffani2This was an almost indescribably difficult time in my life as I went from feeling great and being in the best shape of my life to gaining 40 plus pregnancy pounds. At the same time, I was enduring a slow and painful rehab for my knee which dragged on for more than two years and eventually required a second surgery. As I struggled with my weight gain and post-partum depression I wondered if I would ever get my body. http://www.fitnesstrader.ca/forum/topic/along-with-proper-treatment

 or my life – back. I felt mentally, emotionally and physically drained. I had lost myself. I never understood why I could feel this way when I was blessed to have a wonderful family and three healthy beautiful kids. I loved being a wife, a mom, and taking care of my family so I knew something had to be done. Now, it was a matter of how, when and what will I do. I knew to be my best self, I needed to feel good about my self and rebuild my self-confidence. This was not an easy time, but eventually I realized that there was no one who was going to save me from how I felt. I had to save myself. No matter how hard it was or how down I felt, I knew I had to find a way to reach down deep inside of my most innermost self, to that strong central core we all have and need to find when we face life’s most difficult challenges. Some days I just wanted to run away and give up, but giving up was not an option, I decided to fight. I began to make small changes to my diet and exercise routine and focused on making slow but steady progress. I did not put any pressure on myself to get to a certain size or number on the scale. Instead I focused on feeling good and tapping into my intuitive sense of what my body truly wanted and needed. Slowly my body started to change and as I began to see results my old motivation kicked in. I found myself wanting to challenge myself even more. There were certainly struggles along the way and I went off track a number of times. But instead of beating myself up on my bad days I recognized that I had the power to make a new choice at anytime. https://secure.web.emory.edu/forums/read.php?9,2090,2090#msg-2090

 All was not lost because I had a slice of pizza or didn’t work out for a few days. I gave myself permission to be human and make mistakes and got back on track as soon as I was able. I found a way to stick with it and continued moving forward. After three long years I was finally back in competition shape and was excited to return to compete in the 2008 Fitness America Pageant once again. As with my first show in 2003, I was thrilled just to be up on stage and realized what an accomplishment that was in itself. So I was overjoyed to place 3rd overall in the competition knowing how much hard work and determination it had taken to get there. This kept me motivated to stick with the healthy nutrition and exercise program I had committed to. Once again I would go off track at times, but I realized I always felt better when I made healthy choices and so I would naturally get back on track. I stuck with my program and was able to return for the 2009 Fitness America Pageant. That year was extra special because my parents, husband, three children and many friends were in the audience to cheer me on. So, I was thrilled beyond words when to my great surprise, I won the competition! To win in my late thirties as a mother of three after having endured multiple knee operations was an extremely rewarding experience and meant so much more to me because of the many challenges I had faced. That night will always hold such special memories. The most important thing I want to share is my belief that the struggles and setbacks I endured in the years prior to my win are universal. They are struggles that we all face when it comes to transforming any aspect of our lives whether our bodies, our relationships, our professions etc. Whatever the challenge, we are not victims. We always have the power of choice. We have options. Every day, every moment of our lives we are choosing who we are going to be and who we are going to become. The question is, are we making conscious or unconscious choices? Are we setting out upon a deliberate course of action or are we letting life “happen” to us? tiffanicompI have heard it all from clients: “I don’t have time to work out,” “I’m too busy,” “it’s too much trouble to make healthy food” etc. This is simply not true. What they really mean to say is “I refuse to make exercise and eating right a priority in my life and have chosen to spend that time in a different way.” That is a much more honest statement. Once we recognize that we can empower ourselves to make a different choice at any moment, this mindset falls away and we begin to take responsibility for our choices. We begin to take ownership over our own lives. We always have options. We just need to recognize what those options are. So, let’s talk about some of the challenges I’ve seen my clients face over the years and how I’ve helped them to overcome them. For my “too busy to work out” clients, I ask them if they have 20 minutes a day. Their answer is of course they do. Great! I tell them that this is all they need. Just setting aside 20 minutes a day for 3-4 days a week is better than nothing. Something is always better than nothing. If you can’t get to a gym, then find a quiet place and time to work out at home. Some simple at home equipment like dumbbells, a jump robe and perhaps a stability ball is all you need. If you don’t have those, even using cans of soup as weights and a chair for squats is a great place to start. The point is, there is no excuse not to exercise. If you hate to exercise alone, I suggest buying one of the hundreds, if not thousands of exercise DVDs that are out there. Find one that has an exercise you like doing..whether it’s dance, yoga or aerobics. Buy it and try it! Other clients seem to work out 24/7 yet see no results. Our bodies can be overtrained. Allowing a rest day may be just what you’re their body needs to reap the benefits of their workout. Rest is physically necessary so that the muscles can repair, rebuild and strengthen. Or the problem is they are addicted to one type of exercise; all running or biking or swimming. The truth is your body needs a variety of exercises to keep it challenged. Being in a workout rut can be as bad as not working out at all. It is important to continually mix it up and keep your body surprised. I love to get my clients out of their comfort zone. If they do all cardio, I throw in some resistance or strength training to help build muscle. Weight training helps build and tone your muscles, helps fight age-related muscle loss and having more muscle mass burns more calories than fat so your body actually burns more calories during your every day routine. There is one challenge we all seem to face when it comes to diet and exercise, and that is sticking with it over the long term. We can all commit and stick to changes in the short-term, but the truth is most of us eventually burn out, stop exercising and eating well and go back to our old bad habits. Why is that? This is usually because whatever we are doing simply isn’t sustainable over the long haul. In fact, for years I have seen girls compete on stage and win international bikini competitions only to balloon up to 20 and 30 pounds overweight once the competition is over. This happens because whatever program they were on simply was not sustainable over the long-term. http://www.sccs.swarthmore.edu/users/09/leo/intlblogday/forum/read.php?1,2218
 To successfully achieve and maintain a healthy body, you must commit to a nutrition and fitness program that fits your lifestyle day in and day out. Setting realistic, achievable goals is critical. I don’t believe in setting a time frame for weight loss or doing any sort of program that is considered a short-term quick fix. Instead, I’m all about finding a mix of activities that you enjoy, that keep you motivated and that you *want* to continue doing because they make you feel great!

Diet, Exercise & Prostate Cancer Prevention

Diet and prostate cancer prevention To help prevent all types of cancers, the American Cancer Society (ACS) recommends that individuals consume a healthy diet, with an emphasis on plant foods. Specifically, people should eat at least 2.5 cups of vegetables and fruits each day, and choose whole grains instead of refined grain products. ASC sensibly advises that people choose foods and beverages in amounts that help achieve and maintain a healthy weight. ACS also recommends limiting the consumption of processed meat and red meat, as well as limiting the consumption of alcoholic beverages (no more than 1 drink per day for women or 2 per day for men).ii In general, these recommendations are consistent with research on dietary practices for the prevention of prostate cancer as discussed below. High-fat Diets high in fat are associated with increased risk of prostate cancer. In a multicenter study,iii researchers compared the diets of 194 patients with newly diagnosed prostate cancer to those of 317 healthy patients. What they found was that there was an increase in prostate cancer associated with diets high in fat. http://www.sccs.swarthmore.edu/users/09/leo/intlblogday/forum/read.php?1,2217

A studyiv conducted in 12 cities in China also found that dietary fat, both saturated and unsaturated, are associated with an increased risk for prostate cancer. Likewise, research in Greece found that seed oils (e.g., safflower, etc.), were significantly associated with prostate cancer risk, while butter and margarine had a lesser association. Olive oil was not associated with prostate cancer risk.v A studyvi in the United States linked greater consumption of fat from animal sources to increased risk for prostate cancer among American blacks, and to advanced prostate cancer among American blacks and whites. Research concluded, “A reduction of fat from animal sources in the diet could lead to decreased incidence and mortality rates for prostate cancer, particularly among American blacks.” The results of a joint U.S./Canadian studyvii suggested that a high intake of omega-6 fatty acids, (typically from vegetable oils), promoted inflammation might be associated with increased prostate cancer risk. Dairy There is a strong association between the consumption of dairy products and increased prostate cancer risk. A large studyviii conducted in ten European countries found that a high intake of dairy-based protein was associated with an increased risk of prostate cancer. In fact, researchers estimated a 32% higher risk of prostate cancer from increased consumption of dairy proteins. Calcium from dairy products was also positively associated with risk, but not calcium from other foods—suggesting that dairy foods rather than calcium were the culprit.ix Another large studyx conducted in the United States and Canada found that dietary calcium from dairy products increased the risk of low-grade prostate cancer but reduced the risk of high-grade cancer. http://www.clevelandstatecc.edu/green/forum/viewthread/10635/

This relationship with dairy foods and prostate cancer was again seen in a large study conducted by the National Cancer Institute.xi The results showed that a greater dietary intake of calcium and dairy products, particularly low-fat dairy products, may be modestly associated with increased risks for nonaggressive prostate cancer, but was unrelated to aggressive disease. In case you’re wondering why the low-fat dairy products would pose a greater risk, the reason probably has to do with the fact that with less fat there is a higher percentage of dairy protein, one of the culprits. A French studyxii verified the relationship between dairy product consumption and prostate cancer risk. They also found that the risk was not associated with the calcium content, “and may be related to some other component.” Research in Greece also found that milk and dairy product consumption was associated with risk for prostate cancer.xiii Vegetables Research among diverse populations in the United States and Canada found that the consumption of legumes (i.e., beans, especially soy foods), significantly reduced the risk of prostate cancer. The consumption of yellow-orange and cruciferous vegetables (e.g., broccoli, cabbage, Brussels sprouts, etc.), was also shown to reduce prostate cancer risk.xiv Another studyxv of almost 2000 men found that there was a decreased prostate cancer risk with increasing intakes of vitamin C-rich vegetables, including bell peppers and broccoli. Likewise, Canadian researchers demonstrated that increasing dietary consumption of green vegetables, tomatoes, beans/lentils/nuts, and cruciferous vegetables also decreased the risk of prostate cancer.xvi Still other researchxvii found that diets providing substantial amounts of tomatoes/tomato products and garlic may protect against prostate cancer. Research in Greece also found that cooked tomatoes, and to a lesser extent raw tomatoes, were associated with a reduced risk for prostate cancer.xviii Well-done meat When meat is cooked at high-temperatures for a long period of time, it forms certain compounds that can increase the risk of prostate cancer. This was seen in a study where very well done meat was strongly associated with prostate cancer risk.xix Apples Researchers studying the diets of people in Italy found that those who ate at least one apple per day had a reduced risk for prostate cancer.xx Maybe an apple a day really does keep the doctor away—or in this case, the oncologist. Glycemic index and glycemic load Glycemic index (GI) is a numerical system of measuring how fast a carbohydrate triggers a rise in circulating blood glucose, and glycemic load (GL) measures a rise in glucose from an individual serving size of food. In either case, the higher the number, the greater the blood glucose response. So a low GI/GL food will cause a small rise, while a high GI/GL food will trigger a dramatic spike. Carbohydrate foods with more fiber are likely to have a lower GI/GL. The fiber causes the food to break down more slowly in the digestive system, and also slows the absorption of any sugars it contains. The result is a slower increase in blood glucose levels. By contrast, simple or refined carbohydrates such as most desserts or white bread/white pasta, break down rapidly and yield their sugars quickly, so they will generally be higher on the GI/GL.xxi This is an important consideration in prostate cancer, since the higher the rise in blood glucose, the more insulin will be secreted to deal with it, and insulin has been implicated as a risk factor for several cancers, including that of the prostate. Consequently, it makes sense that researchers conducted a study examining the relationship between GI/GL and prostate cancer risk. http://uchem.berkeley.edu/forum/read.php?26,465411

 They found that with increasing levels of GI/GL, there was a corresponding increase in risk for prostate cancer.xxii Exercise and prostate cancer prevention As with dietary recommendations, the American Cancer Society (ACS), also has exercise recommendations to help prevent all types of cancers. Specifically, ACS advises that adults should engage in at least 150 minutes of moderate intensity or 75 minutes of vigorous intensity activity each week, or an equivalent combination, preferably spread throughout the week. Likewise, children and adolescents should engage in at least 1 hour of moderate or vigorous intensity activity each day, with vigorous intensity activity occurring at least 3 days each week. Sedentary behavior such as sitting, lying down, watching television, or other forms of screen-based entertainment should be limited. ACS’s bottom line is to do some physical activity.xxiii These recommendations for an active lifestyle make good sense and can be of benefit to individuals with and without prostate cancer. A large European studyxxiv examined the association between risk of prostate..
https://www.ag.ndsu.edu/forums/range/read.php?9,26781

Ancient Grains, Ancient Seeds

What’s old is new again. It seems that some of the oldest foods known are actually the newest food trends. Ancient grains and seeds – quinoa, amaranth, flax, and chia – are currently being touted as “superfoods” for their impressive nutrient profile and powerful health benefits. Many people are quickly getting on the superfood bandwagon as they are looking for natural products to prevent and treat diseases, such as diabetes, heart disease, and cancer, as well as promote wellness and increase longevity. Unfortunately, most don’t know why these foods are so powerful or how to incorporate them into their diets. The good news is this –ancient grains and seeds are tasty, versatile, and very easy to add to any recipe. QUINOA Native to the Andes Mountains, this staple food of the Incan people for more than 5,000 years is technically a fruit and a relative of spinach and Swiss chard, though considered a grain by current marketing standards. Quinoa means “mother grain” in the Incan language, as eating it tended to give long life. https://www.ag.ndsu.edu/forums/range/read.php?9,26780

 NUTRITIONAL VALUE Quinoa stands out from other grains, like brown rice, barley, wheat, and rye, as its nutritional value is far superior. It is considered a complete protein as it contains all of the essential amino acids, making it an excellent source of protein for vegans and vegetarians. It is also high in lysine, an amino acid that is often lacking in grains, which is important for tissue growth and repair. It is also lower in sodium and higher in calcium, phosphorous, magnesium, potassium, iron, copper, manganese, and zinc than wheat, barley or corn. Quinoa is gluten-free, making it a great option for people with celiac disease or gluten sensitivity. Additionally, quinoa has low scores for both the glycemic index (35) and glycemic load (18), meaning it helps to prevent rapid increases in blood sugar levels. HEALTH BENEFITS Consumption of quinoa has been associated with numerous health improvements. Migraines… Its high magnesium and riboflavin (vitamin B2) content helps to reduce the frequency of headache episodes in migraine sufferers. The magnesium helps to relax the blood vessels and the B2 improves energy metabolism within brain and muscle cells. Cardiovascular disease… http://www.fitnesstrader.ca/forum/topic/the-observation-and-treatment

 Quinoa has also been linked to improvements in cardiovascular health by lowering blood pressure and reducing the risk of heart attack. Studies have shown that eating at least 6 servings of whole grains a week reduced atherosclerosis and stenosis in post-menopausal women. These findings are likely due to its fiber, magnesium, and antioxidant content. Antioxidants… Quinoa is rich in manganese and copper, two cofactors for superoxide dismutase (SOD) enzyme, an antioxidant that helps protect mitochondria from oxidative damage created during energy production. Breast Cancer… The UK Women’s Cohort study of approximately 35,000 women found that diets rich in fiber from whole grains, including quinoa, and fruit offered significant protection against breast cancer in post-menopausal women. Another study showed that premenopausal women eating >30 grams of fiber had half the risk of developing breast cancer compared to women.  https://secure.web.emory.edu/forums/read.php?9,2089,2089#msg-2089

Trust Your Gut Instinct (For a Healthy Gut, Healthy Brain and Healthy Body)

Trust your gut instinct! Did you ever wonder why the digestive system – the stomach, small intestine, and large intestine, and supporting organs (liver, pancreas, gall bladder) – is regarded in such a way? It must be pretty significant if you’re relying on it to make important decisions. In functional medicine, every part of your body is connected to every other part of your body. Organ systems “talk” to each other through the nervous system. Blood carries nutrients and toxins throughout the body. An illness in one part of your body is likely caused by a problem somewhere else. THE DIGESTIVE SYSTEM The digestive system is responsible for breaking down the food you consume so that you can obtain the nutrients your body needs to survive. Food is broken down in the stomach by hydrochloric acid and then passed into the small intestines, where vitamins, minerals, amino acids, and fatty acids are absorbed into the blood stream. The blood then carries the nutrients to all of the other parts of the body. Undigested food remnants then leave the small intestine for the large intestine (a.k.a., colon) where bacteria feed upon it and any remaining water is pulled out and returned to the body. http://www.imfaceplate.com/kyleleonreviewscamm/protein-will-give-you-energy

 If the diet is lacking proper nutrients or the digestive system is not properly working, then nutrient deficiencies can occur and a whole host of inflammatory and immune responses can result. When the digestive system is not functioning properly it is likely due to a condition known as “leaky gut syndrome.” This is a state of intestinal permeability, where the mucosal lining of the intestines is compromised. This causes toxins and waste material to “leak” out of the gut and into the blood stream which affects other parts of the body and causes chronic gut T-cell mediated inflammation. There are a number of things that can cause a leaky gut. Excess alcohol consumption, chronic use of non-steroidal anti-inflammatory medications (NSAIDs), food sensitivities, chronic inflammation, cytotoxic drugs and radiation, dysbiosis, and vitamin D deficiency are all connected with leaky gut syndrome. Taking antibiotics can also affect your gut by wiping out all of the good, (as well as the bad bacteria), which will compromise your immunity and make one quite susceptible to both local as well as systemic infections. THE GUT-BRAIN-BODY CONNECTION It is well known that there is a direct connection between gut health and body health. With 70% of your immune system residing in and around your gut, a healthy intestinal tract makes for a healthy immune system. In leaky gut syndrome, nutrients are not being properly absorbed and toxins and waste products are traveling through the bloodstream to other parts of the body. Common brain symptoms – brain fog, attention deficit, depression, anxiety, and fatigue – and physical symptoms – bloating, gas, cramps, fatigue, joint pain (rheumatoid arthritis and fibromyalgia), symptoms of Crohn’s and Celiac disease, asthma, skin rashes, and autism - are all linked to a leaky gut. There is a large body of evidence demonstrating improvement in these conditions when the health of the intestines is improved. IS YOUR GUT HEALTHY? If you are suffering from any of the above-mentioned conditions, it’s probably a good idea to check out the health of your gut. There are a number of urine, stool, breath, and blood tests that can be run to look for markers of a leaky gut. http://teslio.com/blog/post/kyleleonreviewscam/protein-will-give-you-energy-5096

Blood tests for food sensitivities (IgG), Celiac disease, and vitamin D deficiency (25-hyroxyvitaminD) are a great starting point. Vitamin D deficiency may compromise the mucosal barrier of the intestines, leading to increased susceptibility to mucosal damage and increased risk of inflammatory bowel disease. Another important piece to a healthy gut is making sure that the number of healthy bacteria outweighs the unhealthy bacteria. It is estimated that approximately 1 kilogram of bacteria inhabit your intestines. A healthy diet that focuses on whole, real, unprocessed foods and limits sugar, refined foods, animal fats, and alcohol, helps to promote the growth of healthy bacteria. It’s also a smart idea to supplement with a probiotic that contains a broad spectrum of beneficial bacteria. Probiotics are products that contain healthful bacteria that normally inhabit the digestive tract. These bacteria help with digestive processes and boost the immune system. Certain foods – yogurt with live and active cultures, acidophilus milk, kefir, sauerkraut, and natural pickles – are dietary sources of probiotics. But diet alone cannot add sufficient amounts of probiotics and supplementation is recommended. Choose one that is refrigerated (keeps the bacteria alive). A good list of reliable brands can be found at Consumer Labs (www.consumerlab.com). STEPS TO A HEALTHY GUT When you eat, you’re not just feeding your body; you’re also feeding the bacteria in your gut. Happy, good bacteria make for a healthy brain and body. The great news is that what you put in your body (and what you avoid) can and will make a tremendous difference in your overall health.
http://uchem.berkeley.edu/forum/read.php?26,465363

Food bothering your stomach? Eat it in the raw!

“I’ve made up my mind” I announce as I enter the room where my husband is quietly trying to read his newspaper. “Again, about what this time?” he mutters not bothering to even look up or stop reading. “Well, I have decided to eat all my meals in the raw from now on!” “Really!?” he says finally putting down his paper and peering out over his reading glasses. A very cheeky grin starts to spread slowly across his face as I continue with my revelation. “Yes” I state emphatically. “I have always been intrigued by the thought of eating in the raw, you know, the sheer naturalness plus the visual perfection of it all. There are so many others doing it and it’s become a big trend.” My husband now gets up, approaches me, and slowly draws me into an embrace. His eyes shining he states; “Well, I’d love to do this with you if you don’t mind.” “Really?!” I reply. “Somehow I thought you’d object to the idea; of course I don’t mind; this will be lots of fun!” “Just until I get used to it I’d prefer to start off slowly at home if that’s ok by you.” “Anything you say darling.” He says as he leans in for a sweet kiss. “Perfect, it’s settled then!” “After we try a few meals at home we can start looking for raw food restaurants in the area and get some more recipe ideas from them; maybe even take some classes on how to prepare raw foods.” “Raw foods!!?” he exclaims. http://kyleleonreviewscam.snappages.com/blog/2013/12/15/before-and-after-exercise-are-recommended-snacks

 “Yes, of course, exactly what did you think I’ve been talking about?” “Oh, never mind.” He grunts, and he goes back to reading his paper. “Hmpf, I’ll never understand that man” I mutter to myself and go straight to the computer to start my research. That was how my journey to find out as much as I could about raw foods commenced— but chronic indigestion is what drove me to actually make some dietary changes. Until this point my limited knowledge on the subject was to avoid raw food in any form other than fruits, certain vegetables, and sushi. Having just entered middle age I find I can no longer enjoy eating certain foods due to digestive difficulties, so risking a bacterial infection from uncooked foods was what I mistakenly thought I was avoiding. This fear kept me from researching the topic further, but I knew I needed to change something, because my diet as it exists is very healthy, yet I was still having problems. As with most other topics I always do some research before making any changes. In my research I learned; a raw food diet should be treated like any other diet. A visit to your doctor to get a complete physical is recommended. http://kyleleonreviewscam.blog.com/2013/12/16/protein-will-give-you-energy/

If your insurance company pays for one free physical a year and you decide to devote one year to making a change in your eating habits (which is a sensible time frame for any diet) then you will have a point of reference and actually see the recorded changes in blood work and other tests. Raw Fruits and Vegetables I started my search on the topic of raw produce. My first findings were cautionary– especially concerning gastrointestinal problems. I learned to avoid most acidic produce in the beginning and to not overdo dried fruits, as they can produce excess gas. I also learned that my diet may initially make me feel ill; headache, indigestion, rashes, diarrhea, acne breakouts – crikey! I thought I was switching to this diet to get healthier! Upon reading further, it was explained that as the body starts to detoxify itself it releases poisons that are accumulated in fat. Once on a raw diet we naturally start to lose weight and release toxins that are built up over a lifetime. After this cleansing time our energy level starts to increase and we lose the cravings for unhealthy foods. I also learned is it wise to start incorporating raw foods slowly into your diet; the ideal.
http://journals.fotki.com/fumicochadwick54/blog/entry/wbftggttftsqw/

Why is the Mediterranean Diet Protective?

Breast cancer is a disease that frightens many women. In fact, research shows that women fear breast cancer more than heart disease, the most common cause of death in both men and women. Breast cancer isn’t even the deadliest cancer among women. Lung cancer has that distinction. It claims the lives of about 70,000 women in America each year, more than any other type of cancer. Why is breast cancer such a frightening disease? The 1 in 7 statistic frightens many women, and unlike lung cancer where not smoking has such an impact, most women believe there’s little they can do from a lifestyle standpoint to prevent cancer of the breast. This is a common misconception. Lifestyle as a Risk Factor for Breast Cancer Lifestyle almost certainly plays a role in who gets breast cancer. Research suggests that regular, vigorous exercise can reduce the risk, and diet is important too. At one time, researchers believed a low-fat diet was protective against breast cancer. According to the Women’s Initiative Study, a low-fat diet may reduce the risk of breast cancer recurrence in women diagnosed with early breast cancer, but whether a diet low in fat prevents the disease in healthy women is still unclear. What may be more important is the type of fat a woman eats. http://teslio.com/blog/post/kyleleonreviewscam/blockage-of-the-sebaceous-glands-5095

What Role Does Diet Play in Breast Cancer Prevention? One diet that emphasizes healthy fats, fruits, vegetables, whole grains, fish and nuts is the Mediterranean diet, a diet often proclaimed to be the healthiest in the world. Not only does this diet reduce the risk of heart disease, it may also lower the risk of breast cancer. A study published in the Journal of Epidemiology looked at the eating habits of almost 66,000 older French women. After carefully controlling for risk factors that could affect their risk of getting breast cancer, they followed them for ten years. At the end of the ten year period, the women who ate a Mediterranean diet were less likely to have developed breast cancer over the course of the study. Why is the Mediterranean Diet Protective? There are a variety of reasons why a Mediterranean diet may lower the risk of breast cancer. Its emphasis on fruits and vegetables with their natural antioxidants helps to protect breast cells from oxidative damage. The high fiber content may also be a factor. A meta-analysis showed that a diet high in fiber modestly reduces breast cancer risk. The Mediterranean diet is also a source of healthy fats. With its emphasis on fish, it’s a diet rich in omega-3 fatty acids, healthy fats that reduce inflammation. Inflammation is believed to be one of the mechanisms that cause pre-cancerous cells to become malignant. http://kyleleonhealthreview.blogspot.com/2013/12/before-and-after-exercise-are.html

The other source of healthy fats are the monounsaturated ones found in nuts and olive oil. Research suggests that women who get more monounsaturated fats in their diet in place of other types of fat may be at lower risk for breast cancer. Olive oil, an integral part of the Mediterranean diet, may be a particularly important ally in the fight against breast cancer. It’s a rich source of monounsaturated fats and antioxidant polyphenols. One study showed that the polyphenols in extra virgin olive oil destroys breast tumor cells expressing HER-2. HER-2 is a protein that stimulates the growth of breast cancer cells. Not all breast tumors express this protein, so it’s not clear whether olive oil prevents all types of breast cancers. Still, olive oil has other health benefits. It helps to lower LDL-cholesterol and reduce the risk of heart disease. The Bottom Line? There are lots of reasons to love the Mediterranean diet. It helps to reduce the risk of heart disease, and it may also protect against breast cancer. As a bonus, it can also help you lose weight, which lowers the risk of post-menopausal breast malignancies. Enjoy the flavors that have helped people around the Mediterranean Sea live long and healthy lives. Eat it for health and longevity.
http://kyleleonreviewscam.sosblogs.com/The-first-blog-b1/Before-and-after-exercise-are-recommended-snacks-b1-p12.htm

A Modern Miracle For Fighting Diabetes

Breast cancer is a disease that frightens many women. In fact, research shows that women fear breast cancer more than heart disease, the most common cause of death in both men and women. Breast cancer isn’t even the deadliest cancer among women. Lung cancer has that distinction. It claims the lives of about 70,000 women in America each year, more than any other type of cancer. Why is breast cancer such a frightening disease? The 1 in 7 statistic frightens many women, and unlike lung cancer where not smoking has such an impact, most women believe there’s little they can do from a lifestyle standpoint to prevent cancer of the breast. This is a common misconception. Lifestyle as a Risk Factor for Breast Cancer Lifestyle almost certainly plays a role in who gets breast cancer. Research suggests that regular, vigorous exercise can reduce the risk, and diet is important too. http://journals.fotki.com/fumicochadwick54/blog/entry/wbftgrqwfkgkg/

 At one time, researchers believed a low-fat diet was protective against breast cancer. According to the Women’s Initiative Study, a low-fat diet may reduce the risk of breast cancer recurrence in women diagnosed with early breast cancer, but whether a diet low in fat prevents the disease in healthy women is still unclear. What may be more important is the type of fat a woman eats. What Role Does Diet Play in Breast Cancer Prevention? One diet that emphasizes healthy fats, fruits, vegetables, whole grains, fish and nuts is the Mediterranean diet, a diet often proclaimed to be the healthiest in the world. Not only does this diet reduce the risk of heart disease, it may also lower the risk of breast cancer. A study published in the Journal of Epidemiology looked at the eating habits of almost 66,000 older French women. After carefully controlling for risk factors that could affect their risk of getting breast cancer, they followed them for ten years. At the end of the ten year period, the women who ate a Mediterranean diet were less likely to have developed breast cancer over the course of the study. Why is the Mediterranean Diet Protective? There are a variety of reasons why a Mediterranean diet may lower the risk of breast cancer. Its emphasis on fruits and vegetables with their natural antioxidants helps to protect breast cells from oxidative damage. The high fiber content may also be a factor. A meta-analysis showed that a diet high in fiber modestly reduces breast cancer risk. The Mediterranean diet is also a source of healthy fats. With its emphasis on fish, it’s a diet rich in omega-3 fatty acids, healthy fats that reduce inflammation. http://www.imfaceplate.com/kyleleonreviewscamm/blockage-of-the-sebaceous-glands

 Inflammation is believed to be one of the mechanisms that cause pre-cancerous cells to become malignant. The other source of healthy fats are the monounsaturated ones found in nuts and olive oil. Research suggests that women who get more monounsaturated fats in their diet in place of other types of fat may be at lower risk for breast cancer. Olive oil, an integral part of the Mediterranean diet, may be a particularly important ally in the fight against breast cancer. It’s a rich source of monounsaturated fats and antioxidant polyphenols. One study showed that the polyphenols in extra virgin olive oil destroys breast tumor cells expressing HER-2. HER-2 is a protein that stimulates the growth of breast cancer cells. Not all breast tumors express this protein, so it’s not clear whether olive oil prevents all types of breast cancers. Still, olive oil has other health benefits. It helps to lower LDL-cholesterol and reduce the risk of heart disease. The Bottom Line? There are lots of reasons to love the Mediterranean diet. It helps to reduce the risk of heart disease, and it may also protect against breast cancer. As a bonus, it can also help you lose weight, which lowers the risk of post-menopausal breast malignancies. Enjoy the flavors that have helped people around the Mediterranean Sea live long and healthy lives. Eat it for health and longevity. http://www.bubblews.com/news/1825203-blockage-of-the-sebaceous-glands

Cell Protection, Circulatory Enhancement…and…a Healthy Aphrodisiac Too!!!!

For years, it has been well-recognized that not only does dark chocolate act on the body as a powerful anti-oxidant with the capabilities of protecting our cells and cellular membranes from free radical attack, but it is also believed to have true aphrodisiac powers…which presently in the world of laboratory-derived sexual enhancers and stimulants, many of which are not only controversial, but also have many innate dangers and/or adverse side-effects…is quite a boon!!!! The one thing that we know for sure about dark chocolate is that it contains high levels of powerful antioxidants called flavanols. Flavanols protect our bodies from free radical attack by acting like “shields” that fend them off by “absorbing the hit“… so to speak. Our bodies are constantly producing these free radicals due to a continuous cellular attack by both internally-produced biochemical reactions and their by-products, as well as by the many external/environmental chemicals, toxins, poisons, etc., that reap havoc upon our organs, tissues, cells, and cellular membranous structures. As we age, we are exposed to more and more of these continuous attacks by these unstable radicals, and thus, as time goes by, our immune systems have a harder time trying to fend them off. http://kyleleonreviewscam.snappages.com/blog/2013/12/15/how-to-lose-weight-star-mom

These free-radicals are unstable molecules that try to “stabilize” themselves by attacking and grabbing electron groups from our cells and tissues, thus, damaging them considerably. Although this attack may be quite subtle, the long-term effects are cumulative… and eventually, will, if allowed to do so, break our bodily systems down. Have you ever looked at the wrinkled, puckered skin tissue surrounding the mouth of a 20-year chain smoker, or the overly shriveled skin of many [even not so old] folks who have spent far too many hours “baking” in the sun? The smoke, nicotine and other chemicals in cigarettes, and the ultra-violet ray attack over long periods of time, are prime examples of what free-radical attack can do, not only to the appearance of many individuals, but also to their internal physiological function and overall health. This is what is meant when you hear the old adage about how smoking and sitting the sun “ages” one prematurely. The beneficial effects of eating dark chocolate, (although keeping this under control and consuming dark chocolate in moderation, as this is such an “energy-dense” food and high in “good” fat, and, (most importantly), is a great substitute for less healthy desserts or snacks, (i.e., milk chocolate, donuts, cookies, cake, etc…)), reach well beyond just its antioxidant properties; dark chocolate has been shown to have research-backed benefits in the arena of cardiovascular health and circulatory function. http://kyleleonreviewscam.blog.com/2013/12/16/consistently-lost-weight-for-several-diets/

 In a recent study, [Langer, S. and Marshall, L.J., et.al., (2011) "Flavanols and Methylxanthines in Commercially Available Dark Chocolate: A Study of the Correlation with Nonfat Cocoa Solids". J. Agric. Food Chem., 59, 8435], it was shown that when testing twelve (12) commonly consumed brands of dark chocolate, every one of these brands tested contained significantly higher levels of total flavanols, [using the powerful flavanol, epicatechin via HPLC analysis], than either milk chocolate or white chocolate. When included in the diet, epicatechin and other similar derivatives are known to not only reduce the risk of coronary disease, but have also been shown to improve endothelial cellular function and health, alleviate aortic stiffness, and increase the “oxidant status” in healthy volunteers, [Vlactiapoulos, C. and Aznaouridis, K., et. al., (2005) "Effects of Dark Chocolate on Arterial Function in Healthy Individuals". Amer. J. Hypertens., 18, 785].
http://fumicochadwick5.livejournal.com/3310.html#

How Physical Activity, Nutrition and Environmental Factors Affect Genetic Risk for Disease

A significant amount of money and effort is dedicated to the study of genetic links to illness and disease. Billions of dollars are invested in searching for genetic causes or associations to cancer, diabetes, obesity and other common illnesses. Remarkably, more than $7 billion was spent on genetics research in 2010 alone. Yet a wealth of research is growing to support the notion that nutrition, lifestyle and environmental factors have a greater impact on your health than the genes you inherited from your family.4,5,6,9,13 Sorry, you can’t blame mom and dad for everything. Consider your genes like a light switch. A light switch may have the potential to trigger light when connected to a light bulb and supplied with electricity, but this will not happen without an external force turning the switch on. Your genes work in a similar manner. While your genetic make-up may create the capacity within you, or susceptibility, to give rise to certain diseases, generally an external factor is required to activate the gene. http://teslio.com/blog/post/kyleleonreviewscam/for-cellulite-removal-as-a-tasty-snack-5094

This external cause is often nutrition, lifestyle or environmental factors. In an October 2011 study published in the journal Circulation, researchers from the University of Cambridge discovered that diet and environment strongly influence markers of DNA methylation which are associated with heart disease. DNA methylation is a biochemical process which is important to the normal development and the cellular differentiation of higher organisms. It is a crucial process whereby a cell can modify its own DNA and alter gene expression. Defects in DNA methylation have been linked to several human diseases, such as cancer, cardiovascular disease and diabetes.,, Gene expression is controlled by a number of mechanisms, but methylation of DNA appears to be the cellular communication tool that mediates gene expression through locking genes in the off position. The study findings suggest that diet and environmental factors exert a considerable influence on gene expression and disease manifestation. Certainly, the research points to external factors that affect health outcomes despite genetic predispositions. Even leading geneticists are beginning to question the importance of genes in disease research. In 2009, Dr. Steve Jones, a leading geneticist and head of the Biology Department at University College of London, suggested that the belief that genetic research could quickly provide a remedy for diseases was unfounded. http://kyleleonhealthreview.blogspot.com/2013/12/how-to-lose-weight-star-mom.html

The truth is, while genes play an important role in disease and can increase your susceptibility to certain diseases, most diseases are a result of a combination of nutrition, lifestyle or environmental factors The National Institutes of Health website states, “…no one gene has the yes/no power to say whether a person has a disease or not. It is likely that more than one mutation is required before the disease is manifest, and a number of genes may each make a subtle contribution to a person’s susceptibility to a disease.” Cancer is a great example. According to Stanford Medicine’s Cancer Institute – a National Cancer Institute designated cancer center – only a small percentage of cancers involve inherited mutations passed down from your family. Stanford estimates that less than 10 percent of the most common cancers, like breast and colon cancer, are genetically inherited. On the other hand, a 2011 report by the American Cancer Society concludes that approximately one-third of the annual cancer deaths in the U.S. are attributed to poor nutrition and physical inactivity. The same report states that environmental factors – tobacco use, chemical exposure, and other environmental factors – account for 75 to 80 percent of cancer cases and deaths in the U.S. each year. If genes are the most important factor in disease, it would be logical to assume identical twins – with essentially the same genetic make-up – would be struck by disease equally. A study of the medical history of more than 44,000 identical twins published in the New England Journal of Medicine confirmed that this is not necessarily the case. Robert Hoover, M.D., Director of the Epidemiology and Biostatistics Program of the National Cancer Institute, and his colleagues determined only 15 percent of all cancers are due to genetically inherited factors. Cancers with the greatest link to genetics included prostate, colorectal and breast cancer. This suggests that genes play a relatively lesser role in cancer than do lifestyle and behavioral elements. Scientists have long believed that you can’t modify the genetic risk factors inherited from your family. Two recent studies have found evidence that challenges this long-held belief. Researchers have identified the 9p21 gene as the gene with the strongest marker for heart disease., Those with the gene are about 30 percent more likely to develop heart disease when compared to those without the gene. Despite this increased risk, scientists discovered that individuals could significantly weaken the affect of the “heart disease” gene by consuming more fruits, berries and raw vegetables. Remarkably, individuals with the 9p21 gene who followed this prudent diet had similar heart disease risk factors as those who do not have the gene. The scientists published their findings in the October 2011 edition of the peer-reviewed journal PloS Medicine. The FTO gene has been labeled the “fat gene” because of its strong association with obesity.,, Scientists who examined how physical activity affects the FTO gene observed that physical activity could reduce a person’s risk of becoming obese, despite a genetic predisposition. The researchers conducted a meta-analysis of studies that included more than 218,000 adults. Extraordinarily, scientists found that those with the FTO gene who were most active decreased their risk of obesity by 27 percent, compared to those who were physically inactive. Full findings of the study are available in the November 2011 edition of the journal PloS Medicine. These studies suggest that making lifestyle and dietary changes could modify gene expression and disease manifestation. Too frequently, the role of “good” and “bad” genes is overemphasized in disease, when a perfectly viable option in disease prevention already exists – healthy eating, physical activity and mitigating the effect of environmental factors.http://kyleleonreviewscam.sosblogs.com/The-first-blog-b1/How-to-lose-weight-star-mom-b1-p11.htm

The Obesity Epidemic Among American Youth: A 21st Century Health Crisis and Challenge

More than a few healthcare professionals have a real pediatric concern for the health and wellness of America’s youth. During the past three decades, there has been an increase in the prevalence of chronic conditions such as asthma and behavior/learning problems, (e.g., attention-deficit/hyperactivity disorder), among children and adolescents. Just in the period from 1994 to 2006, chronic health conditions among U.S. children and adolescents doubled (Van Cleave et al., 2010). An increase in the prevalence of any chronic health condition among America’s youth merits attention. However, obesity among children and adolescents is of special concern because it is such a threat to their health and wellness. Obese children and adolescents are being diagnosed with adult diseases and conditions such as insulin resistance, metabolic syndrome, high cholesterol, high blood pressure, early heart disease, type 2 diabetes and elevated C-reactive protein levels (Skinner, et al., 2010). Further, obesity exacerbates other chronic illnesses and makes their treatment more difficult. In a real sense, the obesity epidemic among American youth is an unprecedented health crisis and challenge. Prevalence of Obesity among Children and Adolescents An estimated 12.5 million (16.9%) of children and adolescents aged 12-19 years are obese, with the prevalence of obesity being higher among adolescents (18.4% for 12-19 year olds) than among preschool-aged children (12.1% for 2-5 year olds & 18% for 6-11 year olds) (Ogden et al., 2012). In terms of rate of prevalence, from 1976-1980 to 2007-2008, obesity among preschool children aged 2-5 increased from 5.0% to 10.4% and among children aged 6-11 obesity rose from 6.5% to 19.6%. During the same period, obesity among adolescents aged 12-19 more than tripled, rising from 5.0% to 18.1% (Ogden & Carroll, 2010). Gender Of the nearly 12.5 million (17%) of U.S. children and adolescents who are obese, the prevalence of obesity is higher among boys than girls. Approximately seven million boys (18.6%) and more than five million girls (15.0%) girls are obese (Ogden et al., 2012). From 1988-1994 to 2007-2008 obesity prevalence among boys aged 12-19 increased from 11.3% to 19.3% and among girls it increased from 9.7% to 16.8% (Ogden & Carroll, 2010). Race/Ethnicity The increase in obesity for boys and girls aged 12-19 cuts across racial/ethnic boundaries. However, race/ethnicity makes a difference in the prevalence of obesity among American adolescents (Ogden & Carroll, 2010). Racial/ethnic differences for boys. From 1988-1994 to 2007-2008 obesity prevalence among boys aged 12-19 increased racially/ethnically as follows: 11.6% – 16.7% (non-Hispanic white boys) 10.7% – 19.8% (non-Hispanic black boys) 14.1% – 26.8% (Mexican-American boys) (Ogden & Carroll, 2010) Racial/ethnic differences for girls. From 1988-1994 to 2007-2008 obesity prevalence among girls aged 12-19 increased racially/ethnically as follows: 8.9% -14.5% (non-Hispanic white girls) 16.3% – 29.2% (non-Hispanic black girls) 13.4% – 17.4% (Mexican-American girls) (Ogden & Carroll, 2010). Prevention of Childhood Obesity “Prevention is better than cure” (Desiderius Erasmus), is a principle which represents the single best way to start, sustain and succeed at slowing the inexorable increase in obesity among children and adolescents. http://journals.fotki.com/fumicochadwick54/blog/entry/wbftgqgtdrwks/

 Prevention vs. Treatment Compared to prevention, the treatment of obesity is more challenging for all concerned from the obese child, to health care professionals, organizations and institutions (governmental and private), to communities and society at large. Existing evidence shows that while challenging, prevention is a more effective, long-term option in halting the rising increase in the prevalence of obesity among children and adolescents. One challenging feature of obesity is that once it exists it is tough to treat or otherwise get obese children to lose weight and keep it off. Hence, most experts agree that the prevention of obesity should begin as early in life as possible, starting with efforts to maintain nutritional status during pregnancy to protect the health of the fetus and mother (e.g., see Aranceta et al., 2009). Healthy Children and Youth Treating obese children will not turn the tide of the obesity epidemic. Hence, healthy children and youth are the primary target of obesity prevention. Preventing obesity in healthy children and youth has a greater likelihood of long-term success and incurs less cost in the long-run (see Institute of Medicine, 2005). Action Plan for Obesity Prevention In 2001, the Institute of Medicine Committee on Prevention of Obesity in Children and Youth (IOMC) developed a prevention-focused action plan to address the prevalence and prevention of obesity (Institute of Medicine, 2005). http://www.imfaceplate.com/kyleleonreviewscamm/for-cellulite-removal-as-a-tasty-snack

 The IOMC’s report, Preventing Childhood Obesity: Health in the Balance is a useful evidenced-based approach to the prevention of childhood obesity (see Institute of Medicine, 2005). Population-, Evidence- and Evaluation-Based Approach Based on the best available evidence, the IOMC identified “a primary prevention, population-based approach to be the most viable long-term strategy for reducing obesity and its chronic disease burdens” (Institute of Medicine, 2005, p.107). It also recommended an evaluation of any intervention or change to prevent obesity among children and youth in the United States. Maintaining Energy Balance “Maintaining energy balance at a healthy weight while protecting overall health, growth and development, and nutritional status” (Institute of Medicine, 2005, p.3) is central to the IOMC’s action plan for obesity prevention. The balance is between energy/calories consumed and energy expended to support healthy growth and development, metabolism, thermogenesis and physical activity. Balancing this equation is easier said than done. There is a constellation of interdependent factors (e.g., genetic, biological, psychological, sociological and environmental), including nutrition and physical activity, which can affect energy balance one way or another. http://www.bubblews.com/news/1825140-for-cellulite-removal-as-a-tasty-snack