Alzheimer’s Disease Contributing Factors

20 07 2018

Do processed and cooked foods have any connection to this disease?

Updated:  20 July 2018

Why is Alzheimer’s disease the 4th leading cause of death among our elderly, only behind heart disease, cancer and stroke? It also happens to be the 3d most common mineral element on the planet we’re exposed to with frequency.

The World Health Organization to include many other research teams has determined there’s a correlation with aluminum and elderly mental health risk and mortality.  “According to Washington DC’s Department of the Planet Earth, United States and Canadian regulatory agencies, acknowledges a potential risk factor in elderly cognitive impairment. It makes sense, research shows aluminum can produce toxic, oxidative stress in the brain and a brain autopsy study of elderly persons found them to have aluminum levels 20+ times higher than a middle-aged group” (Edward 2013).

But not all research institutions are on board with this cause and disease relationship. For instance, “People exposed to high levels of aluminum may develop Alzheimer’s disease, but other studies have not found this to be true. “We do not know for certain that aluminum causes Alzheimer’s disease.”  The ideal being the possibility those diagnosed with Alzheimer’s or genetically predisposed to get it, have brain tissue that absorbs and stores more aluminum to greater degree than others when exposed” (ATSDR 2008).

However it is certain “eating large amounts of processed food containing aluminum additives or frequently cooking acidic foods in aluminum pots may expose a person to higher levels of aluminum than a person who generally consumes unprocessed foods and uses pots made of other materials (e.g., stainless steel or glass). The consensus of this particular study finds aluminum levels found in processed foods and foods cooked in aluminum pots are generally considered to be safe” (ATSDR 2008).

Aluminum is so common within our consumer products it’s also found in city water and everyday hygiene and beauty products.

Other research shows us you are 3 times more likely to develop Alzheimer’s through the use of arousal anti perspirants and hair spray containing aluminum.  Both entrants into the body are absorbed easily through consumption and may be easily absorbed by the brain through the nasal cavity (Public health reports, Natural health, University of California, Berkeley Wellness Letter).

Aluminum cookware such as pans, pots and thermal beverage holders present absorption of mineral risk into foods. And for a pan lined with a Teflon nonstick surfaces this may present a separate health risk concern. It is suggested by consumer safety advocates Teflon may present health risk. However, M3 and DuPont research, show no conclusive proof that Teflon puts your health at risk.

Cookware sealants became a consumer health issue because 3rd party research shows when you get into varying chemical sealant composites to bind-bond-seal the aluminum or copper cookware as “THE” protective “HEAT” barrier may present other known & unknown health risks.  ‘To minimize the amount of aluminum that dissolves into your food from cookware, avoid cooking acidic foods like tomatoes and rhubarb in aluminum pans. Don’t store leftovers in aluminum, because the longer the food sits, the more aluminum it can absorb from the pan. Since more aluminum will dissolve out of old, pitted and worn pans, throw away your aging aluminum cookware. When you replace your old pans, consider upgrading to anodized aluminum pans” (LivingStrong 2015).

How does one find out “how much” alum, or aluminum sulfate is added to our water?  The amount necessary to reduce algae and turbidity creating crystal clear drinking water from our city utilities dictates the amount of aluminum sulfate required.  If you drink city water, you are ingesting alum.  Due to the unanswered link between Alzheimer’s and aluminum, (some scientists) are urging water treatment facilities use ferric sulfate, or calcium as opposed to aluminum sulfate to accomplish the job. Call your city treatment facility, or water provider how they treat the water source.

Aluminum is also an occupational hazard, “Exposure to aluminum, unfortunately, is common with some occupations like mining, factory work, and welding. Welding can be especially worrisome because it produces vapors that, when inhaled, send aluminum directly into the lungs in a “super absorption” status where it is released to the blood and distributed to the bones and brain. Researchers have repeatedly examined the consequence of inhaling aluminum vapors and the results are grim” (Edward 2013).

Regardless of all past studies and research on topic… aluminum-to-Alzheimer’s cause and effect may be triggered, or activated through a gene. “For a minority of Alzheimer’s victims, an identified gene that produces a detectable protein makes them vulnerable to develop this disorder. But in most other cases we don’t know the cause. Suspected causes have included environmental toxins, such as metals (remember throwing out those aluminum pans?), infections, and autoimmune reactions in which the body’s immune system attacks one of its tissues” (Baker and MediResource Clinical Team 2017).

There are no definitive studies to show aluminum absorption is the primary trigger, or cause of Alzheimer’s disease. But instead it appears likely the cause of Alzheimer’s disease is derived from a combination of genetic, environment or lifestyle factors.

Recommendations to Decrease Alzheimer’s Risk,

  1. Medical research correlation between Alzheimer’s disease and aluminum is very compelling in many studies. So much so a prudent person would remove “all” aerosol or cosmetics to include deodorants made of, or containing aluminum. Especially if Alzheimer’s runs in the family – as a preventative measure.
  2. If you see the word alum (aluminum), on any consumer product, or consumable in aluminum container or cookware, or aerosol – seriously consider an alternative product.
  3. If you drink beverages made from aluminum cans, it would be prudent to switch to glass bottled or other container type.
  4. The greatest risk of aluminum exposure at a super absorption rate is an occupational hazard where inhaling vapors presents a serious health risk potential. Personal Protective Equipment (PPE) should always be worn during working with or around aluminum vapors and where PPE is inspected with frequency for breach or defects per manufacturer safety use instructions and inspection standards.
  5. Contact your local municipality and ask about aluminum sulfate in your drinking water and do check the bottled water to see if it’s simply bottled city or natural spring water with alum.

Reference,

ATSDR. Health Statement for Aluminum. September 2008. Agency for toxic substances and disease registry.

Baker MD and MediResource Clinical Team. Alzheimer’s Disease. 2017. Canoe.com. Post Media Network, Inc.

Edward Dr. Why I’m Concerned about the Dangers of Aluminum. 17 July 2013.  GHC (Global Healing Center).

Webber, Vallery.  Health Risks of Cooking Aluminum. Last Updated: 6 May 2015. LivingStrong.

Author: Marc T. Woodard, MBA, BS Exercise Science, ARNG, CPT, RET. 2018 Copyright. All rights reserved, Mirror Athlete Inc., http://www.mirrorathlete.com, Sign up for your Free eNewsletter.



 

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Learn How to X-Factor Garden Space

22 05 2018

Build garden above and around outdoor social space

Although many people begin planting gardens as early as March in the great North West, it is not too late to begin within the month of May. It is well known gardening activity is good for wellbeing, increased fitness levels and overall health, not to mention the nutritional value of consuming farmed fresh foods. There is also an X-factor created when gardening space wraps around outdoor patios and decks.

As one of many Tigard residents who grew up planting and harvesting fruits and vegetables on large acreage home farms, it’s fascinating to see how today’s generation makes use of small space to produce high-yields of farmed fresh foods.

There’s no need to go full plow and bulk seed bananas if looking to grow an affordable and manageable garden on a deck or patio; and like the ideal of embellishing it with a multi-dimensional vine catching structure that engulfs an outdoor social gathering and dining space.

You can easily build a garden trellis structure made out of rope wire anchored to walls or poles that continue overhead within a 6’x4’ (24sf) to 8’x5’ (40sqft) space, or larger. And able to handle the weight of favorite veggies and fruit hanging from the vine. Similar to the bean tunnel made out of old pipe parts as seen in the picture. Inexpensive no-frills PVC pipe can also be easily attached in garden beds that look like a Quonset hut. However the wire rope trellis system has become a hipster gardening favorite. It looks great and can be installed affordably in a small space by anyone.

Bean Tunnel made out of repurposed pipe.

To Build a Wire Rope Lattice-Trellis Structure – All you need are 2-3” long eye, or line-hooks, etc., to secure ½ to ¾” into walls or pole [siding]; wire rope, turnbuckle [used to apply tension to rope], S-hooks, and wire rope clamp-eyelet hardware. Installation: Measure the distance of desired siding and overhead rope runs to determine line length for project. Purchase enough line-hooks to install at 24 inch intervals up vertical siding. Add 6 inches extra rope length for each line set to install rope clamp-eyelet for connecting turn buckle and S-hook hardware at wall base hooks. Connect one turn buckle between S-hook [S-Hook is connected to wall base eyelet hook] and other end of turn buckle attaches to the clamped wire rope eyelet. Then on the other end install the rope wire anchor hardware without a turn buckle. Horizontal ski line anchors may or may not be needed depending on produce weight. If you choose not to run open sky overhead lines you likely don’t need a turn buckle.

As vines grow from soil – direct and lean them against both ends of lattice lines. Once vines are long enough, they’ll wrap themselves up the rope and continue overhead. Horizontal and vertical runs of snap peas, squash, beans, eggplant, zucchini, melons and grapes etc., can easily be grown and attached at any section of the structure from potted wall troughs, beds and shelved pots. [Local Home and Garden specialist, or Internet instruction can help with hardware installation and lattice-trellis wire rope design and hardware options]. Tools needed – drill, tape measure, wire cutter, crescent wrench, or socket set and screwdriver.

To make full use of a garden trellis floor or ground space below: place staggered shelves, pots and trough beds at the parameter. If there is wall space available that sees sun – secure shelving at various heights. Or consider staggered ground shelving unit(s) that can be built at little cost using repurposed planks, book shelves, etc., elevated on cinder blocks. Or create a stair like structure to reap the benefits of additional growing space that sees plenty of sunshine. Place lower profile garden produce like cherry tomatoes, peppers, strawberries and Kale at ground or mid-shelve level. Top shelves can be used for herbs like Basel, rosemary, parsley, oregano, cilantro, etc. And/or use top shelves to set and direct potted plant vines to make further use of mid garden overhead trellis space.

Green tomatoes hanging by the vine

Lastly, to create a stupendous X-Factor garden – If you have large enough space to integrate patio furniture and barbeque you can create a very unique social-dining experience. Where farmed fresh foods can be harvested, prepared and cooked in front of guests while sharing green thumb stories over a favorite glass of wine.

Jack Park Community Garden Plots – Access via the parking lot at the Walnut Street fire station at 12617 SW Walnut Street

 

 

If a deck, porch, patio or ground space is not an option but you’d like to grow a small garden, many cities like Tigard offer 4’x8’ garden boxes to plant seasonally at an affordable price. To learn more about community gardens: http://www.tigard-or.gov/communitygardens or 503-718-2591.

 

Good health to you and your family.

Marc Woodard, MBA, BS Exercise Science, ARNG, CPT, RET., is a member of the Tigard City Council. He is a strong proponent of City involvement in providing recreational opportunities for its residents. 2018 Copy right. All rights reserved, Mirror Athlete Inc., “To learn more about MirrorAthlete Fit Healthy Lifestyle, City Recreation and free monthly newsletter, visit: http://www.mirrorathlete.com.”





Candida Free – No Longer a Mystery

21 02 2018

When the body feels good wellbeing is experienced.

Last Updated:  2/21/2018

Candida is no longer the diagnostic mystery and treatment challenge it once was in the past. But if you suspect you have it – in order to relate and apply appropriate treatment; the genus of the ailment must be defined.

Wikipedia and other on-line dictionaries alike define candida as “a genus of yeasts and is the most common cause of fungal infections worldwide.”

Gut bacterial imbalance occur and infectious fungi culminate with potential to cause any number of illness and disease within the body. Thankfully many yeast and bacteria species are harmless ‘commensals’ [i.e., different organisms that co-exist without harm or benefit to the other].

Whereas these microorganism colonies are often referred to as ‘endosymbionts’ [i.e., microorganisms or bacteria that live in cells or body]; or gut flora [gut microbiota or gastrointestinal microbiota].

When mucosal barriers are disrupted and produce mucous: e.g., inflammation of digestive, genital…vaginal tissue, urinary tracts and mouth; our immune system becomes compromised and health risk increases.

Mucosal “Candidiasis is a fungal infection caused by yeasts that belong to the genus Candida. ‘There are over 20 species of Candida yeasts that can cause infection in humans, the most common of which is Candida albicans. Candida yeasts normally live on the skin and mucous membranes without causing infection; however, overgrowth of these organisms can cause symptoms to develop. Symptoms of candidiasis vary depending on the area of the body that is infected (CDC 2015).”

When Candida yeast microorganisms overwhelm our immune system it is likely the result of an alkaline environment caused by an unhealthy balance of bacteria in the gut. This often leads to overgrowth of a fungal colony species that can inflame and infect tissue at its origin, or spread somewhere else in the body, or infect others.

For example, when the fungal infection of thrush overgrows on the mouth, tongue or throat the slightly raised patches on the mucous membrane and beneath it are usually raw and bleeding.

Eat less processed foods and more whole foods.

Eat less processed foods and more whole foods.

Thrush is defined as “Oral thrush — also called oral candidiasis (kan-dih-DIE-uh-sis) — is a condition in which the fungus Candida albicans accumulates on the lining of your mouth. ‘Oral thrush causes creamy white lesions, usually on your tongue or inner cheeks. Sometimes oral thrush may spread to the roof of your mouth, your gums or tonsils, or the back of your throat (Mayo Clinic 2016).”

Even a newborn can get the disease if the mother had a vaginal yeast infection during delivery. Since newborns have an imperfect and immature balance of bacteria; and elderly with suppressed immune systems – medical conditions are more susceptible to infection of tissue.

Although not typically contagious between toddlers, if a child with thrush has put a toy in mouth and another shares that toy in the same way, then the risk is higher of contracting the disease. Or if an adult handles dentures for example. Whereas that object is handled by someone else and put into their mouth.  (WebMD 2014).  Or you share a toothbrush or drink out of the same cup, etc.

If the Candida albican yeast overtakes the bacteria balance of the stomach and small intestines and then becomes present in the large intestines, this is a sign your system is fighting a battle it can’t win unless something changes. If lifestyle change and treatment course are not applied at some point; systemic bodily infection may occur. And when the immune system is suppressed or in a weakened state any number of ill-health condition(s) may manifest.

Below are 18 illness and disease risks with connection to increased Candida yeast through unhealthy bacterial gut balance and increased fungi growth preceded by inflammation and infection.

“1) Acne or psoriasis 2) Allergies 3) Diabetes 4) Digestive disorders that cause gas, bloating, colitis or IBS (Irritable Bowel Syndrome) 5) Ear infections 6) Emotional upsets and depression 7) Energy imbalances or insomnia 8) Hormonal problems 9) Hyperactivity, Attention Deficit Disorder (ADD) 10) Hypoglycemia 11) Hypothyroidism 12) Lung problems 13) Obesity 14) Pollen allergies 15) Reproductive Organ Disorders 16) Sensitivities to foods, chemicals, and/or molds 17) Susceptibility to viruses, bacteria, and other infections. 18) Thyroid. ‘Some practitioners believe that Candida overgrowth can lead to onset of chronic illnesses: Chronic fatigue symptom (CFS), fibromyalgia, Epstein-Barr virus, lupus, multiple sclerosis (MS), Alzheimer’s, Crohn’s disease, arthritis, cancer, and autism (Jordan 2016).”

Kayak Pose

When free of Illness and disease life is amazing.

Simply by examining one of these diseases in a study, it is possible to see how a fungi infection starting in the gut could cause Chronic Fatigue Syndrome (CFS), or any other number of ill-health conditions.

This is explained by Professor Maureen Hanson, of molecular biology and genetics at Cornell University, in Ithaca, N.Y.

She states, “Patients with chronic fatigue syndrome have a different profile of bacterial species in their gut microbiome than healthy individuals,” “In the small study, she and her colleagues found that people with chronic fatigue syndrome had less diversity or different types of bacteria, compared to healthy people without chronic fatigue syndrome. People with chronic fatigue syndrome also had more species of bacteria that promote inflammation and fewer bacteria that dampen inflammation, the researchers found (Doheny 2015).”

Professor Hanson describes balance of certain bacterial species is essential at keeping inflammatory and anti-inflammatory bacterial colonies and infectious fungi concentration under control. And one way to do this is by adding probiotics to the daily diet. Normalizing and sustaining an acidic gut environment helps to keep candida yeast at bay.

IMG_20130405_174935

Eat fresh foods daily – Stay healthy.

“So returning your stomach to its normal acidity helps to restrain the Candida overgrowth.” A gut acidity environment is essential for healthy balance of gut flora.

Healthy diet and “Probiotics are a great supplement to take whether you have a Candida overgrowth or not. They help with digestion and maintain a healthy balance of gut flora in your digestive tract, so you should consider making probiotics a part of your routine (Perfect Health 2016).

“Compelling new studies are showing how probiotics can help keep healthy people healthy. One study showed a decreased incidence of common infectious diseases among kids in day care.”
— Dr. Mary Ellen Sanders,
Probiotics Specialist

“Probiotics are live bacteria and yeasts that are good for your health, especially your digestive system. We usually think of bacteria as something that causes disease. But your body is full of bacteria, both good and bad. Probiotics are often called “good” or “helpful” bacteria because they help keep your gut healthy (DiLonardo 2014).

Evidence from clinical research demonstrates that adding ‘good’ bacteria to the diet promotes a healthy digestive and immune system.”
— Dr. Allan Walker,
Professor of Nutrition and Pediatrics, Harvard Medical School

Dietary Recommendation

Avoid the following foods that create an alkaline gut environment – where Candia yeast thrives. And consider taking a daily probiotic supplement recommended by your doctor.  By returning the gut environment to become more acidic – the candida flare-ups become less acute or chronic and severity of unwanted symptoms will likely decrease or disappear.

IMG_20130405_175411

Remove as much sugar from the diet as possible

Candida depends on sugar to survive. Cut off the food source and you’ll starve-kill the fungus. All sugars, baked goods, breads, refined flour, alcohol, vinegars, pickled vegetable, dried fruits, cheeses, mushrooms should be considered suspect or cause of candida symptoms.

Remove  one unhealthy food habit at a time from the diet. Wait a week and see if unwanted condition begins to dissipate or improve.

Also check food labels for fructose, glucose, lactose, maltose, mannitol, sorbitol and sucrose. Avoid honey, maple syrup and molasses. Remove processed and packaged foods from your diet (high in sugars).

Substitute processed for whole foods.

Eat plenty of fresh fruits and veggies, whole grains, nuts and seeds, eggs, yogurt, meats, fish, poultry, oils such as olive, sesame, flaxseed and sunflower, butter and lemon.

Supplemental Protection

Consider taking probiotic supplements as previously stated beneficial to good health by the experts.

“Taking probiotics is a habit that can really benefit the digestive system, which is intricately connected to our overall health.”
— Dr. Michael F. Roizen,
New York Times best-selling author, Chief Wellness Officer, Cleveland Clinic

Healthy Immune System through Exercise

“Exercise stimulates the lymphatic system, which is responsible for removing waste products from your cells. When it is functioning poorly, viruses, bacteria and fungi can accumulate in the system, creating a great breeding area for Candida. Moving your body increases circulation of the lymph fluid, eliminating these pests quickly before they become a problem (Perfect Health 2016).

Exploration motivates us to move more & stay fit.

Treatment for itching, irritation and inflammation

Although there are many remedies and treatments listed on the Internet and books, I highly recommend you seek treatment for symptoms by a Digestive Health Specialist (Gastroenterology), or board certified Internal Medicine physician with a specialty in Candida diagnosis, treatment and other medical and dietary referral experience. Especially when experiencing excessive itching, irritation and inflammation of genitals and mouth. If you don’t apply timely treatment to alleviate symptoms, you may unwittingly set the stage for systemic disease.

Once diagnosed and receiving proper treating for a particular Candida strain… it can take months to years to remove it. And it may take a combination of specific medical treatment, diet, exercise, and pre-probiotic supplementation, etc.

Candida can be treated and reversed. However what may work for others may not work for you. This is why it’s so important to receive accurate diagnosis and timely treatment from a licensed and board certified medical doctor.

Marc T. Woodard, MBA, BS Exercise Science, USA Medical Services Corp., Officer, CPT, RET. 2018 Copyright. All rights reserved, Mirror Athlete Publishing, http://www.mirrorathlete.com, Sign up for your Free eNewsletter.

References

CDC. “Candidiasis.” Centers for Disease Control and Prevention. U.S. Department of Health & Human Services, 12 June 2015. Web. 21 July 2016.

DiLonardo, Mary Jo. “What Are Probiotics?” WebMD. WebMD LLC, 2014. Web. 21 July 2016.

Doheny, Kathleen. “Gut Bacteria May Hold Clues to Chronic Fatigue Syndrome.” Stltoday.com. STLtoday.com, 15 July 2015. Web. 21 July 2016.

Jordan, Jo. “Signs and Symptoms of Candida Albicans Intestinal Yeast Overgrowth.” Puristat. Puristat, Inc., 2016. Web. 21 July 2016.

Mayo Clinic. “Oral Thrush.” – Mayo Clinic. Mayo Foundation for Medical Education and Research. 2016. Web. 21 July 2016.

Perfect Health. “Exercise And Candida » The Candida Diet.” The Candida Diet. Perfect Health. All Rights Reserved. Design by Five J’s Design., n.d. Web. 21 July 2016.

Perfect Health. “Why Use Probiotics For Candida? » The Candida Diet.” The Candida Diet. Perfect Health. All Rights Reserved. Design by Five J’s Design., n.d. Web. 20 July 2016.

WebMD. “Thrush-Cause.” WebMD. Healthwise, Incorporated, 25 Sept. 2014. Web. 21 July 2016.

 






MirrorAthlete Fit Healthy Lifestyle – Book Release Update

3 02 2018

Face Rock, Bandon OR inspires the imagination.

 Updated: 3 Feb 2018

The long awaited 10 year book project and publication is now in the second phase of quality review process by the publisher.  With a planned book release date scheduled in 2018.

Insight into the books content,

Our book reads like no other fitness and healthy lifestyle book in the marketplace.

It is loaded with unique personal, 1:1 fitness consulting and client perspectives; including relative people stories, self-help tools, forms and tables, etc.  Including – I know everyone will enjoy the humor of the cartoons and caricatures so artfully created by cartoonist John Fiedler within each chapter.  If you’d like to see samples of John’s creative works, or contact him click on the olefuzzcartoon link:  http://olefuzzcartoons.com/Welcome.html

The illustrations, stories, lessons learned and teaching points provide the reader with an enjoyable and entertaining introspective and interactive experience while learning how to live life to the fullest through natural and truthful anti-aging principles.

In many ways the content of the book was developed and designed to be a timeless fitness and healthy lifestyle roadmap book.  And best of all – “applicable to all demographics within any environmental culture.”

MirrorAthlete evolved through an exercise science discipline and application within a fitness consulting practice.  We’ve integrated multiple healthy habits and fitness programming concepts integrating and connecting real people stories backed by scientific studies and citations.  Then defined, related and applied these things within a very unique principled fitness and healthy lifestyle perspective.  Our principled fitness and healthy lifestyle doctrine is based on “MirrorAthlete® Principled Fitness and healthy lifestyle Philosophy.”

The knowledge within this book will allow anyone to succeed in creating a customized fitness and healthy habits lifestyle program without the cost of a professional trainer or specialized fitness and health consultant services or products.

The information you need to know NOW is broken down within an easy to understand format that includes: Best-In-Class fitness and health principles and includes:  how to program a customized fitness and healthy habits plan relative to your lifestyle needs. To include: how to identify consumer fitness and performance enhancement fads and scams in the marketplace that increase health risk.

If you lack motivation to break an addictive habit or behavior; or want to advance your fitness and healthy lifestyle goal to the next level, we shown how to do it naturally while increasing will power to stay the course.

As you work towards achieving the fit healthy anti-aging goal, you’ll do so without worry of applying a restrictive diet plan, or purchasing expensive services, products or gimmick to reduce body fat, build muscle, increase physical performance and get more mobile etc..  We don’t sell hype – only information on how to achieve natural fitness and healthy lifestyle goals to live life to the fullest.

The marketplace is littered with manmade products and services that promise fast fitness and performance enhancement results… “some appear to work short term, while others don’t work at all… And in both cases ‘likely’ increase health risk.”  Consumers will soon learn they don’t have to go the unsafe route to achieve fit healthy anti-aging results at the expense of health – compromised by illness and disease.

We know the marketplace won’t provide consumers the entire health risk truth relative to their unnatural fitness and enhancement performance products for good reason.  “There’s no money in it for them.”

The consumer truths soon to be shared… “man manipulates and injects addictive chemical and genetically engineered ingredients into foods and supplemental diet products known to increase and cause health problems.”  We know the fitness, diet, performance enhancement and anti-aging industries won’t share these truths with the consumer – but we do – we know better.  It is for good reason the consumer industries hope the majority of you never discover what’s revealed in this book.

If you’re tired of paying hundreds and thousands of dollars for fitness and diet product  and services gimmicks that don’t work long term, or not at all… and tired of being overweight and unfit – look no further.

Also our unique principled philosophy is especially relative to K-12 schools.  And if applied within our children’s school curriculum on a national level – It would fundamentally change the fitness, health and medical marketplace supply and demand model for future generations.  This book is a must read for educators, city recreation personnel, coaches, school officials and board members.

The book is an informative, interesting, energetic, optimistic and exciting read in itself. 

But more so by way of each ending chapter – there’s an ongoing personal fitness challenge and personalized message by ‘yours truly’ relative to chapter content.  By connecting each chapter principle with real world happenings it is also possible to heal and improve any physical adversity scenario, e.g., illness, disease, limited mobility.

Also those who experience physical and mental adversity challenges can relate and use the same tools provided within the book to help advance any desired fitness or health goal to live life to the fullest.  The author provides a “secondary and continuing personal adversity challenge back-story at the end of each chapter” relative to the books content. Which also covers limited mobility and health challenge improvements through expedient primary care referrals and fit healthy principles knowledge covered within the book.

We ask that you and your friends consider supporting our mission  “Saving a Nation in Pain,” by taking the following actions.  Visit our web site and support us by purchasing a book once released and sharing this information with your friends, family and community.

We’d truly appreciate the outreach support to expand our educational message to put an end to childhood obesity plaguing our youth and saving a nation in pain.

Other ways to support our outreach effort – If you believe in MirrorAthlete® Principled Fitness and Healthy Lifestyle Philosophy and Saving a Nation in Pain please click on the BLUE FaceBook “LIKE” button at the bottom of our home page.  We appreciate the support.

Good health to you and your family!

Author: Marc T. Woodard, MBA, BS Exercise Science, ARNG, CPT, RET. 2018 Copyright. All rights reserved, Mirror Athlete Inc., http://www.mirrorathlete.com, Sign up for your Free eNewsletter.

 

 





Farmer Markets “Trifecta-Win” for Communities

19 09 2017

Updated, 9 April 2018

If you’ve not been to a local farmers market this year, I highly recommend you do so before it ends in October. Come and experience a fun outdoor weekly marketplace where local musicians often play and you sample fresh farmed foods and purchase them at great prices.

It is truly a unique place with ample opportunity to learn more about local farmed foods, seasonal harvest, organic gardening and nutrition tips and so much more. You might even meet a new friend or drum up a business connection in this activated social setting.

The products in farmer markets is of high quality and less cost than most organic foods found in local retail stores. This is because there is less handling, processing and long distance hauling – there is also less damage and bruising and that means higher nutrient value.

These marketplaces also have a way of making us more conscientious of being good environmental stewards. For example, consider the impact of plastics on environment alone – according to scientists in 2010, “around eight million tons of plastic trash ended up in the ocean.” Farmer’s markets don’t require plastic bags and packaging to preserve and bag product. If you want to help further reduce non-biodegradable pollutant plastics on land and waterways, simply bring your own reusable paper or carry bag with you to take product home. This helps keep farmers costs down while saving the planet one bag at a time.

When looking at the economic benefit farmers markets bring to communities is best described as a “Trifecta Win.” Meaning the benefactors are farmers, residents and local business. When consumers spend dollars at home they support local farmers, economic development, community building and increase job opportunities.

I can’t think of a better seasonal tradition to experience with family than a day spent supporting your local farmer’s market. Then sharing those farmed fresh food stories at the dinner table. Who knows, you may be inspired to plant your own organic garden next year.

Tigard Farmers Markets are Open through October.

The City of Tigard Farmer’s market opens on May 6 – October 28, 2018 on Sundays from 9am – 1:30pm. Their located at the city’s public works yard on Burnham Street in downtown Tigard.

The Bull Mountain Farmers Market opens in May – October 2018 on Saturdays and Sundays from 9am-2pm. Their located at 14389 SW Pacific Hwy, Tigard. Get more information on both farmers markets.
http://www.tigard-or.gov/community/farmers_markets.php

“Supa Fresh is a youth-operated farm that teaches interns work and life skills. The farm stand opened in June and features seasonal produce…” You can purchase fresh farmed products typically on Wednesdays from 2:30 -6:30pm [posted: 2017]- or visit http://www.suprafreshyouthfarm.org to confirm the 2018 days/hours of operation and other great information. Their located at 9055 SW Locust Street, Tigard. Learn more about Supa Fresh at https://www.facebook.com/supafreshyfarm/

Good Health to You and Your Family.

Marc Woodard, MBA, BS Exercise Science, ARNG, CPT, RET. Is a member of the Tigard City Council. He is a strong proponent of City involvement in providing recreational opportunities for its residents. 2017 Copyright. All rights reserved, Mirror Athlete Inc., http://www.mirrorathlete.com





Diabetes Dietary GI (Glycemic Index) and Weight Loss

23 10 2016
Healthy body weight keeps us fit, increases mobility endurance to see more of the world around us.

Author:  Marc Woodard,  “Healthy body weight increases mobility and endurance to see more of the world around us.  Natural whole foods are a big part of this equation.”

Last Updated:  23 October 2016

A good way to manage diabetes and weight loss is to understand the connection between carbohydrates and effects on blood sugar levels.  Learn how to apply the Glycemic Index (GI), choose healthier foods and maintain blood sugar at safe levels while losing weight.

This is an index that ranks carbohydrate foods on a scale of 0-100.  Zero being foods low in absorbable blood sugar and 100 the highest absorbable sugars from foods.

The higher the GI value of foods the higher the blood glucose level in the body.  When blood sugar levels increase from foods consumed the body produces more insulin to store it until the energy fuel is needed to get work done.  When blood glucos levels are sustained over ~105-110 for a period of time it often results in unwanted weight gain and for others disease.  The food groups listed below are determined by many in the health and dietary profession as healthier food choices for diabetics.  Because they are low absorbable sugar foods they are slower to digest and absorbed into the blood.  This helps to lower and maintain blood sugar levels.

I wrote a previous article “Diabetes a Serious Disease.” Click on the link to learn more on topic.  In short, diabetes is defined and diagnosed as type 1 or 2.  Whereas insulin function is critical to maintain blood sugar levels and metabolic receptors use it to nourish and fuel body movement.  When either of these systems break or become less efficient at utilizing blood sugar then risk of disease, or aggravation or worsening of pre-existing ill-health condition may occur.

Once diagnosed as a diabetic it is wise to consume lower absorbable carbohydrate foods.  This choice will help to mitigate damage to nerves,  blood vessels and alleviate diabetic nerve pain.  While reducing excess body fat known to contribute to cardiovascular and circulatory disease.

It is the complex carbohydrates “e.g., whole foods multi-grains and fibrous fruits and vegetables” that also delay hunger pains and support weight loss while alleviating diabetic symptoms.

However don’t be fooled in believing low glycemic foods alone will fully address overweight problems.   Although simple and complex carbohydrates are necessary in the diet, it is the quantity, or total calories consumed in a day that cause body weight to increase.   Eating too much of anything, including healthy foods while living a sedentary lifestyle can lead to any number of health problems.  Not addressed in this article are other factors that may contribute, or lead to diabetes and obesity.  Such as hormonal, immunological and genetic factors.  Maintaining a healthy diet is part of the health equation, but only a medical specialist can determine through diagnosis if other treatment or prescription is necessary to achieve your healthy lifestyle goals.

Below I provide a popular listing of low sugar foods good for overall health and weight management.  The American Diabetes and American Dietetic Associations have not yet adapted the GI concept.  It appears this has more to do with lack of empirical evidence required of each food listed and resulting degree of benefit to a diabetic patient.

If you suspect your diabetic or have long term overweight or obesity challenges, I highly recommend you request a referral of your primary care physician to see an endocrinologist, diabetic or metabolic specialist.  Then request relative laboratory tests to ensure your blood sugars and metabolism are functioning at safe levels.   Also, discuss managing your diet through healthier food choice by using the Glycemic Food Index (GI) as a safe guide to identify low absorbable sugar foods.  Prior to physician visit select the foods you prefer from the index.  Then consult with the doctor in determining if those choices are right for you.  For a full GI listing ask your doctor, use an Internet search engine, or visit your local book store.  Below represents the short lists.

Lower Glycemic Food Index (GI).   Sugar alcohols (Sorbitol, Maltitol) Soy drinks, milk, yoghurt, Sweet potatoes, yams, vegetables, Fruits – plums, pears, peaches, grapes, grapefruit, cherries, bananas, apples, avocados, fresh juices.  Dried beans, peas, lentils.  Spaghetti, pasta, Basmati rice, Whole grain breads and pita Nuts and seeds.

Higher Glycemic Food Index (GI) Quicker Acting Carbohydrates Ice cream (low-fat), frozen yogurt.  White bread, doughnuts, croissants, rice cakes, bagels.  White potatoes, corn, white rice.  Low fiber cereals – Cornflakes, RiceKrispies, Fruit loops, etc.  Pineapple, cantaloupe, watermelon, ripe bananas.  Soda, sugar sweetened sports and energy drinks.  Candy, sugar.

Since I’m not one to follow the letter of the dietary law, I do eat some high absorbable sugar foods in moderation.  But mostly I consume foods listed in the lower GI.  It’s not because I’m a diabetic, I just prefer those foods.  If you get into the habit of choosing healthier foods, after about 2 weeks you’ll begin to naturally crave them.

It is the hyper-palatable, or over sweetened processed foods by food engineers and unhealthy alcohol and mixed drink habits that addict us to the high absorbable sugar products.   Breaking the simple carbohydrate  food habit by learning how to moderate it in the diet is a challenge for some.  For others, not so much.  Give a healthier food choice a try and see if you can begin a new and healthier dietary habit.  If it works for you, you’ll feel better, have more energy, lose weight without hunger pains and mobility and fitness levels will increase.  And just maybe you’ll be less dependent on some medications and want to do more daily exercise.

As a side note…  never forego taking prescribed medications even if you improve diet and have significant weight loss and relief of diabetic symptoms .  Follow all doctor treatment and prescription advise.   Only a doctor can determine if removal of certain meds is right for you.

Take the low glycemic diet challenge and explore the world one step at a time. "You Can Do It!"

Take the low glycemic food diet challenge.  Explore the world one step at a time. “You Can Do It!”

If you’d like to prepare healthier foods for your family, check out our book store at the home site to find recipe books, specialized diets and cook books, etc.  These books & magazines provide a plethora of different ideas on how you can prepare tastey foods for those with diabetes, or those looking to get more fit and lose weight.

Author:  Marc T. Woodard, MBA, BS Exercise Science, USA Medical Services Officer, CPT, RET.  2016 Copyright, All rights reserved.  MirrorAthlete Inc.,  Publishing @: www.mirrorathlete.com, Sign up for your free monthly eNewsletter.





Toxic and Healthy Cookware Knowledge

17 09 2016
Although the bar-bee presents some health risk... I use white oak quarters to make natural briquettes... 'Chemical free.'

Although the bar-bee’s high temp-smoke present some health risk… I use white oak quarters to make natural briquettes.  I don’t use chemical start briquettes ‘very toxic.’  If barbequing foods was more convenient and healthy, I’d cook this way all the time.  You can’t beat the oak wood flavor.

Updated:  17 Sep 2016, by Marc Woodard

Throughout the years toxic cookware products have fueled consumer safety and health risk concerns abroad.  Although cookware technology has made great strides to mitigate health risk factors, those risks still exist to a lesser degree.

Those concerns stem from the fact metals and sealant toxins can be released and absorbed into the blood regardless of the advancement of cookware technologies.  Learn how to avoid unnecessary health risk through understanding the right tool for the job, wear and tear signs, proper use and care.

For those unaware, most pots and pans have a protective HEAT barrier sealant which protects us from the reactive nature of metals.  The bonding and sealant technologies used today can protect consumers from hazardous materials when used and cared for per manufacture instruction.  However when unaware of quality cookware choice and sealant wear and tear signs… hazardous metals are more apt to absorb into the body via foods cooked in compromised cooking vessels.

“Unfortunately, both copper and aluminum react readily to foods. (Copper, when ingested in quantity or consistently, can cause liver, stomach, and kidney problems as well as anemia.  Also, aluminum has long been suspected of contributing to Alzheimer’s disease (Chu 2005).”

“The reason this became a concern is that large amounts of the material have been found in the brains of Alzheimer’s patients, which proves that aluminum crosses the blood/brain barrier. This does not establish a causal link, which would be needed to say definitively that aluminum in the brain causes Alzheimer’s disease.” However “Aluminum is on the 2007 list of top priority toxins in the United States (a list put out every year by the Agency for Toxic Substances and Disease Registry), and aluminum has been clearly identified as a toxin for the human nervous system, immune system and genetic system (New 2015).”

Compromised Teflon Aluminum Pan. Note the scratch marks. This pan has been replaced

Compromised Teflon Aluminum Pan. Note the scratch marks at bottom of pan. This sauté pan has been replaced.

Another concern with use of aluminum pots and pans is when treated with a Teflon sealant over the metal. Then that surface material becomes compromised. There is a two-fold health risk concern over this type of cookware. That is a scratched or worn Teflon surface that exposes the food to aluminum metal and a compromised Teflon seal.  When heated near and especially over 500 degrees produces toxic fumes and causes Teflon to bubble off the metal and flake into foods.

I’ve tested this truth by overheating a compromised Teflon pan doomed for the trash can.  I filled it with water and heated the pan over a propane stove to reach the high temp necessary to compromise the seal.  Once the water was 2/3 boiled out of the pan the Teflon began to flake into the water.  Within a short period of time, 1/3 of the bottom pan was exposed aluminum.

“Dupont, the inventor of Teflon, was sued for withholding safety information about the use of perfluorooctanoic acid (PFOA) in non-stick cookware.” “Studies which used animals as test subjects revealed that non-stick cookware produces health issues in the following categories: Children’s health and development, Risks of liver, pancreatic, testicular, and mammary gland tumors; Altered thyroid hormone regulation; generalized damage to the immune system; Reproductive problems and birth defects.”

“Polytetrafluoroethylene (PTFE) and perfluorooctanoic acid (PFOA) are both fluoride compounds.” These hazardous chemicals are also known as PFC (perfluorinated compounds). “Fluoride is a poison that depresses the thyroid, which can cause hypothyroidism, particularly with repeated exposure. It accumulates in the bones, teeth, and pineal gland. It has been linked to brittle bone disease, and it causes cognitive problems. ‘The E.P.A. reported that PFOA accumulates inside humans for years, and it has been verified to produce cancers in laboratory tests (Corriher 2008).”

“EPA (Environmental Protection Agency) officials due to a growing body of evidence showing them to be highly toxic, extraordinarily persistent chemicals (some NEVER break down in the environment) that pervasively contaminate human blood and wildlife all over the globe. Recent research has shown that prenatal exposure to PFCs compromises early childhood immunity and that general exposure increases the risk of arthritis (EWG 2013).”

Healthier Cookware Choice

Anodized Aluminum Cookware is a Safer Alternative to Teflon sealed pots and pans – These days, many health conscious cooks are turning to anodized aluminum cookware as a safer alternative. The electro-chemical anodizing process locks in the cookware’s base metal, aluminum, so that it can’t get into food (West 2016).”

Anodized Cookware

Anodized Cookware

For those that want to know more about the metal construction of your pots and pans selections, “Anodized’ means that a material such as the aluminum in cookware, has been subjected to an electrolytic process, where natural oxidation has been controlled.  This involves immersing the aluminum in a chemical bath and applying an electrical current to it, causing oxide to be produced from the resulting rust on the aluminum. This layer of oxide hardens the aluminum and makes it resistant to corrosion.”  “Which results in an even harder and more durable (cookware) coating (2014 Mifflin).”

Calphalon is the leading manufacturer of anodized aluminum cookware, but newer offerings from All Clad (endorsed by celebrity chef Emeril Lagasse) and others are coming on strong (West 2016).”

“At the time of its founding, All-Clad distinguished itself from other cookware companies by using a patented “roll bonding” process by which metals are sandwiched together and then formed into a cooking vessel. The company derived its name from this cladding process, which is applied not only on the bottom but extends all the way up the sides of each cooking vessel (Wikepedia 2016).”

Copper Cookware is excellent for certain uses.  Also it is not a health risk concern when selecting a durable sealant technology and when proper use and care is applied.  Cookware “favored by chefs for sauces and sautés is copper, which excels at quick warm-ups and even heat distribution (West 2016).   “Copper can be toxic when used on the inside of cookware, so it is usually reserved for use on the outside or with a lining of other materials.” Such as “Copper pots and pans are usually lined with tin or stainless steel so the consumer doesn’t need to be concerned with copper toxicity. Excellent heat conduction can be maintained through the lining (Carmichael 2015).”

All-clad sauce pan

Clad-Stainless steel sauce pan

Stainless Steel Cookware Combines Different Metals – In fact, stainless steel is really a mixture of several different metals, including nickel, chromium and molybdenum, all of which can trickle into foods. However, unless your stainless steel cookware is dinged and pitted, the amount of metals likely to get into your food is negligible (West 2016).”

Be careful how you clean it though, as frequent use of abrasive materials can scratch through the protective stainless surface and release small amounts of chromium and nickel.  Although stainless is very safe for most to use, “people with nickel allergies should avoid cooking with stainless steel cookware (EWG 2013).”

Cast Iron Cookware may Actually Improve Health… and is known for its durability and even heat distribution. ‘Cast iron cookware can also help ensure that eaters in your house get enough iron—which the body needs to produce red blood cells.  ‘Iron is considered a healthy food additive by the U.S. Food and Drug Administration.”

Ceramic Cookware has the properties of cast iron.  “Le Creuset with cast iron, stainless, copper and aluminum heat exchange interior to enamel coating does not appear to cause health risk with long term use (West 2016).”

“The Le Creuset foundry uses standard sand casting methods.  After hand finishing, items are sprayed with at least two coats of enamel. The enamel becomes resistant to damage during normal use (Wikepedia 2016).”

I could not find much negative on Le Creuset.  Only that it’s very expensive and a World chef Cuisine preference in cooking standard.  The only negative was to ensure avoidance of chipping the enamel. The smooth and colorful enamel is dishwasher-friendly and somewhat non-stick, and covers the entire surface of cookware to minimize clean-up headaches.

    “Glass Cookware. All glass is inert, nontoxic, and safe (except for lead crystal glassware, which – surprise – contains lead) (EWG 2013).”

Other Safety Cookware Tips

“Aside from glass, stainless steel, modern enamel (which is cadmium-free) and iron, there is anodized aluminum” which was discussed earlier. Although “Anodization is a process by which aluminum is treated with a nonreactive hard coating of aluminum called aluminum oxidation, which does not leach, but it might still be prudent to avoid storing tomato sauce and other acidic substances in any aluminum vessel. Care should also be taken to discard aluminum ware that is damaged in any way, which can happen even with the anodized version (New 2015).”

Throw away scratched Teflon cookware and any other type of badly worn, pitted or chipped pots and pans and replace with higher quality products.  The first one I replaced was the Sautee pan.

Enamel sealed clad sauté pan.

Stainless ceramic sauté pan.  Approx. $55.00.  This is my favorite cooking pan.

I replaced it with two high quality pans of various size to compare cooking attribute differences.  One a stainless-clad, and the other a like-Le Creuset type – Stainless Ceramic.  I discovered I liked them both and began purchasing similar quality products based on price to upgrade my cookware.

For me replacing the sauté pan was a priority because I used it a lot to cook my meals.  Most can’t afford to replace high quality cookware all at once.  My advice, use a priority cookware needs strategy to replace poor quality with high quality products at a good price.  In time you’ll have great quality kitchen ware.  I’ve nearly replaced all my Teflon cookware with stainless, clad, enamel and ceramic pots and pans.  I’ll never go back to Teflon sealed cookware.

“Avoid using metal or hard plastic utensils on cookware.  These utensils can scratch surfaces and cause pots and pans to wear out faster.  Use wood, bamboo or silicone instead (Wax 2015).”

“Consumers should beware, most cast iron cookware needs to be seasoned after each use and as such is not as worry-free as other alternatives.  Lodge Manufacturing is a leading American producer of cast iron, enameled cast iron, seasoned and stainless steel cookware (Lodge 2016).”

Protect Children from ceramic cookware containing lead and then potentially leaching into cooked and stored foods.  “It is not uncommon for ceramic items used for cooking or simply for decoration to contain lead.  In fact, lead has been used in the glazing process for ceramic dishes, bowls, pitchers, plates and other utensils for centuries.  Typically, after being fired in a kiln, a piece of ceramic will appear smooth and shiny due to the lead in the glaze (Claire 2012).”

Enjoy good eats knowing no toxins have been absorbed into the foods you love to eat.

Enjoy good eats knowing ‘no cookware toxins’ have been absorbed into the foods you love to eat.

Mitigate ceramic lead absorption through the following insight “1) Acidic foods such as oranges, tomatoes, or foods containing vinegar will cause more lead to be leached from ceramic cookware than non-acidic foods like milk.  2)  More lead will leach into hot liquids like coffee, tea, and soups than into cold beverages.  3) DO NOT use any dishware that has a dusty or chalky gray film on the glaze after it has been washed.  4)  Some ceramic cookware should not be used to hold food. This includes items bought in another country or considered to be a craft, antique, or collectable. These pieces may not meet FDA specifications. 5) Test kits can detect high levels of lead in ceramic cookware, but lower levels may also be dangerous (Wax 2015).”

Now you’re armed with the most up-to-date kitchen cookware safe use and care knowledge.  Wear that chef’s hat with confidence and know you’ve selected the right tool for the job that puts you and your family’s health first.

Author:  Marc T. Woodard, MBA, BS Exercise Science, USA Medical Services Officer, CPT, RET.  2016 Copyright.  All rights reserved, Mirror Athlete Publishing @: www.mirrorathlete.com, Sign up for FREE Monthly eNewsletter.

 References

Carmichael, Jackie. “Is It Safe to Cook in Copper Pots?” LIVESTRONG.COM. LIVESTRONG.COM, 26 Apr. 2015. Web. 15 Sept. 2016.

Chu, Michael. “Common Materials of Cookware.” Cooking for Engineers. CFE Enterprises, Inc., 15 July 2005. Web. 15 Sept. 2016.

Corriher, Sarah C. “The Dangers of Non-Stick Cookware.” The Health Wyze Report. Health Wyze Media, 24 Feb. 2008. Web. 15 Sept. 2016.

EWG. “Be Cautious With Cookware.” Start Cooking Healthy by Using Safer Cookware. EWG or Healthy Child Healthy World, 22 Feb. 2013. Web. 15 Sept. 2016.

Lodge. “Lodge Use and Care.” Lodge Cast Iron. 2016 Lodge Manufacturing Company, 2016. Web. 15 Sept. 2016.

Mifflin, Mariette. “Anodized and Hard Anodized Cookware Construction.” About.com Home. About, Inc., 16 Dec. 2014. Web. 15 Sept. 2016.

Mitchell, Claire. “Beware of Lead in Ceramic Kitchenware | Food Safety News.” Food Safety News. Marler Clark, 17 Aug. 2012. Web. 15 Sept. 2016.

New, Maggie. “Poisons from Aluminum Cookware.” LIVESTRONG.COM. LIVESTRONG.COM, 24 June 2015. Web. 15 Sept. 2016.

Wax, Emily, RD, the Brooklyn Hospital Center, Brooklyn, NY. Also Reviewed by David Zieve, MD, MHA, Isla Ogilvie, PhD, and the A.D.A.M. Editorial Team. “Cooking Utensils and Nutrition: MedlinePlus Medical Encyclopedia.” Cooking Utensils and Nutrition: MedlinePlus Medical Encyclopedia. MedlinePlus, 25 Apr. 2015. Web. 15 Sept. 2016.

West, Larry. “What Kind of Cookware Is Safest for the Environment?” About.com News & Issues. About, Inc., 19 Jan. 2016. Web. 15 Sept. 2016.

Wikepedia. “All-Clad.” Wikipedia. Wikimedia Foundation, n.d. Web. 15 Sept. 2016.

Wikepedia. “Le Creuset.” Wikipedia. Wikimedia Foundation, n.d. Web. 15 Sept. 2016.