How did They Live Past 116

22 12 2018

Healthy relationships contribute to long life spans

Updated:  22 December 2018

How do average people live well past 100 years of age and significantly longer with a  95 year average lifespan? Does it have anything to do with genetics, environment, habit, diet, exercise or something more or absent thereof?

First let’s examine some of the longest living centurion biographies on record. And after reviewing these biographies, we’ll connect the dots to make a correlation to their longevity lifestyle secrets.

During the 19th – late 20th Century – interviews before death relevant to  lifestyle and culture to include biography and genealogy was not captured through a scientific or epidemiological process. Therefor I’ll render an opinion based on assumptions extracted from the limited amount of biographical data of deceased subjects; and references at the end of the article.

Super Centenarian – Deceased Subjects of Observation,

Jeanne Calment (21 February 1875 – 4 August 1997) she lived 122 years, 164 days, place of residence Arles, France.   Jeanne Louise Calment surpassed previous Guinness Book of Record holders as the longest living confirmed human.  It was said Jeanne smoked more than 2 cigarettes per day and after an operation in 1994 she weighed 99 pounds where she became dependent on a wheelchair for mobility.  She attributed her long life and youthful appearance to olive oil which she used religiously in her food and on her skin. Included within her diet she drank port wine and consumed ~2lbs of chocolate weekly.  In total she outlived 329 undisputedly-verified super centenarians

Sarah Knauss-Clark (24 September 1880 – 30 December 1999) she lived 119 years, 97 days, place of residence, Hollywood and Allentown, Pennsylvania.  Sarah had a career as an insurance office manager and upon her marriage to Abraham Lincoln Knauss (December 19, 1878 – March 1, 1965) she spent her time as a home maker and was a skilled seamstress. Mrs.  Knauss was known as an extraordinary woman that pushed the envelope of longevity.  It was said, the reason for her longevity stemmed from the fact she was a very tranquil person and nothing fazed her. Also it is known that she enjoyed life because she had her health and could do what she wanted. Her interests and foods included: viewing golf tournaments, needlepoint and nibbling on chocolate turtles, cashews and potato chips. Her only child Kathryn Knauss Sullivan (November 17, 1903 – January 21, 2005) lived to be 101 and was 96 at the time of her mother’s death.

Lucy Hannah (16 July 1875 – 21 March 1993) she lived 117 years, 248 days, place of residence Born in Linden, Alabama and died in Detroit.  She moved in the great migration to escape the racial tensions that were prominent of the times in the Deep South.  Her parents survived slavery for which it is noted they were whipped daily until their freedom and thereafter suffered from trauma as a result of the physical and mental scars. Lucy married John Hannah in 1901 and had 8 children together. Two of her children were still living at the time of her death. The two sisters lived to be 100 years of age. And Hannah’s mother lived to the age of 99.

Marie-Louise Meileur (29 August 1880 – 16 April 1998) She lived 117 years, 230 days, place of residence Kamouraska, Quebec, Canada. It is known that Marie was married twice and between the two marriages had 4 children with first husband Etienne Leclerc from 1900 and where he died in 1911.  And then the super centenarian had six other children through her second marriage with Hector Meileur whom she married in 1915 until his death in 1972.  She had 85 grandchildren, 80 great-grandchildren and 57 great-great- grandchildren and 4 (3 x great grandchildren). Marie’s death was the result of a blood clot.

Maria Capovilla (14 September 1889 – 27 August 2006) She lived 116 years, 347 days and was recognized by Guinness World Records during her reign as the world’s oldest living person ever in South America and the southern hemisphere in Guayaquil. Ecuador. It is also interesting to note she is also the oldest human that had a life span living within three centuries. Born as Maria Esther Heredia Lecaro; she married a military officer, Antonio Capovill after his first wife died.  They had five children together, three (Hilda, 81, Irma, 80 and Anibal 78) of which were at Maria’s side prior to death.  Antonio passed in 1949.  She had 12 grandchildren, 20 great-grandchildren and 2 great, great grandchildren.  She enjoyed watching TV, reading and walked without the assistance of a cane, but helped by an aide prior to the day of her passing. She also never smoked or drank hard liquor.

Although home bound for the last two years of life, she shared her home with eldest daughter Hilda and son-in-law. In an interview her traditional view of men and women stated her dislike, about how women today are permitted to court men, rather than men courting women.

During 2006 near time of death Maria’s health took a turn for the worse.  She could no longer read, she nearly stopped talking and no longer could walk without the assistance of two people. Just prior to her death she was able to sit comfortably in her chair and fan herself. She died just 18 days before her 117th birthday. Cause of death Pneumonia.

Tane Ikai (18 January 1879 – 12 July 1995) She lived 116 years, 175 days, place of birth Kansei, Japan.  She is the only fully verified person within Asia to reach 116 years of age. She married at the age of 20 had 3 sons and one daughter. At the age of 38 she left her husband. At the age of 89 she entered a nursing home. At the age of 109 she had a stroke where she remained bed ridden in a hospital until her death.  Cause of death kidney failure.

Besse Cooper (26 August 1896 – 4 December 2012) 116 years and surpassing Elizabeth Bolden’s 116 years, 118 days. Besse Berry Brown-Cooper of Sullivan County, Tennessee was married to Luther Cooper and had 4 children and widowed after 39 years of marriage. Luther was 68 at the time of his death. Mrs. Cooper lived on her farm and moved into a nursing facility at the age of 105. Recently, Cooper reached her 116th birthday in August 2012, the second-oldest verified person from Tennessee and surpassing Elizabeth Bolden who died in December 2006, at the age of 116 years and 118 days. When asked what the secret to her super centurion lifespan, she stated, “minding my own business” working outdoors and avoiding most junk foods and ate lots of vegetables.  Occupation: retired teacher.   Cause of Death: Respiratory Failure.

Elizabeth Bolden (15 August 1890 – 11 December 2006) She lived 116 Years, 118 days and at the time of her death recognized by Guinness as the oldest living person.  She was born in Somerville, Tennessee, the daughter of freed slaves.  She had 7 children, only two of which were alive at the time of her death (Esther, 89 and Mamie 86). Elizabeth had 40 grandchildren, 75 great-grandchildren, 150 great-great grandchildren and 220 (3 x great grandchildren) and an amazing 75 (4 x great grandchildren). And in her final days of life she resided within a Memphis Tennessee nursing facility.  Elizabeth also lived a life spanning within three centuries.

Maggie Barnes (6 March 1882 – 19 January 1998) She lived 115 years, 319 days, place of residence, Johnston County, North Carolina.  She was born to a slave and married a tenant farmer. Eleven of her children preceded her in death, while 4 of her other children survived her after death. Mrs. Barnes died of a complication from a minor foot infection.

Christian Mortensen (16 August 1882 – 25 April 1998) He lived 115 years, 252 days, last place of residence San Rafael, California. Born in a village near the city of Skanderborg, Denmark, he then settled in Chicago and worked various trades: tailor, milkman, and restaurateur and factory worker. He was married 10 years, had no children and never remarried. Retiring near Galveston Bay, Texas; 28 years later it was claimed at the age of 96 he rode his bike to the Aldersly Retirement Community in San Rafael where he stayed until his death. He’s the oldest living male to date.

When asked for advice on his long life; he stated, “stay away from alcohol; drink lots of water, keep a positive attitude, keep good friends and singing” will help you live a long time. His diet preferences were mainly a vegetarian diet and he also drank a lot of boiled water. He smoked cigars believing if in moderation, it was not unhealthy.

In order to find out how these 10 individuals lived so long – we’ll compare environment, lifestyle, diet, behaviors and habits with the online data available. In this way we may understand what common denominators may have contributed to their long life spans.

Centenarian interview statements revealed prior to death [in bold – represents a healthy habit or behavior of moderation], were claimed by each individual to contribute to their long lives spans.

Centurion Replies,

Use olive oil religiously in foods

Port “Red” Wine

Chocolate

Cashews

Potato chips

Drink lots of water

Mainly vegetarian

Drink boiled water

Junk foods

Hard Liquor

Rub olive oil on skin

Smoke Cigarettes and/or Cigars

Alcohol

Red wine

Very tranquil person

Mind my own business, stress reduction

Keep a positive attitude and sense of humor

Perceived overall Good health

Needlepoint

Ability to be mobile

Singing

Watch TV

Listen to Radio

Watch Sports

Walking-mobility

Communication

Socialization

Working Outdoors

Good Family and friend relationships

Social gatherings

One has purpose in life

Interactive life

High Cancer Statisic- Environment (Reference article #11, 12, 13, 14)

California, Florida, Texas and New York (High Cancer States)

Centurions lived most of their life – on average in low cancer per Capita States

Cause of death,

Mobility loss

Blood clot

Pneumonia

Kidney Failure

Infection

No cause listed, “respiratory failure”

Conclusion,

All but one of ten centenarians lived in a statistically low cancer state(s) [excluding those that lived outside of the United States]. And all but one of the 10 was male. Christian Mortensen lived in Texas 28 years and then moved to a California nursing home at the age of 96.  He lived ~48 years in a statistically high cancer state and where it appears he spent the majority of his first ~68 years of life in Skanderborg, Denmark.  He lived ~116 years of age beating all other fellow men in longevity.

It looks like all 10 of these individuals lived within large families; most were married and/or had large circles of various interactive social-family relationships. It also appears mobility, stress reduction and positive mood was important contributors to overall wellbeing. As far as their habits and diets – it appeared they moderated the good with a “little” bad.  For the most part, their diets appeared healthy and most consumed very little if any alcohol.

Recall, 9 out of 10 of these super centenarians where female.  It is a fact that women live longer than men. This has a lot to do with metabolism, genetics, diet, body weight, habits and lifestyle. What specifically separates men from women? Men are greatly driven by hormones (read importance of testosterone on men’s health, Ref #8) which tend to cause more risky behavior and mood-stress characteristics. Also when testosterone levels drop, or become unbalanced in men during the aging process, this change tends to have a significant impact on men’s health and longevity. Male hormone replacement therapy monitored by a physician can help with low testosterone production, which may help support vitality and longevity while reducing health risk.

These centenarians shows us they lived relatively balanced lifestyles. They were physically and mentally active throughout their life span; they enjoyed personal and social gatherings and relationships mostly within large circles of friends and family. And for those residing in the United States lived mostly within low statistical cancer states (Ref #11).

They lived purposeful and mobile lifestyles, had positive attitudes, maintained low levels of stress, had good sense of humor, enjoyed selfless endeavors and shared their life experiences and stories with others. They also lived life to the fullest and without the crutch of habitual vices and little need of medications.

Reference,

  1.  Fadem, Mitch, Dr.  Health Benefits of Cigar Tobacco – Cigars and Medicine.  The Tobacco Leaf – Good or Bad?  About.com.  http://cigars.about.com/od/legalhealthissues/a/cigarmedicine.htm
  2. Rettner, Rachael.  Sweet Science:  The Health Benefits of Chocolate.  LiveScience.com.  11 February 2010. http://www.livescience.com/6111-sweet-science-health-benefits-chocolate.html
  3. Wikipedia.  The Free Encyclopedia. Oldest People.    http://en.wikipedia.org/wiki/Oldest_people#Oldest_people_ever
  4. Woodamarc.  How these Well Known Celebrities Lived So Long.  Hubpages.com.  20 August 2012.  http://woodamarc.hubpages.com/_sigsinmula/hub/How-Did-These-Well-Known-Celebrities-Live-so-Long
  5. Woodamarc.  Pain Depression Origins. Hubpages.com. 5 April 2010.  http://woodamarc.hubpages.com/_sigsinmula/hub/Pain-Depression-Origins
  6. Woodamarc.  Alcohol Consumption Good for You?  What?  Hubpages.com.  14 November 2008.  http://woodamarc.hubpages.com/_sigsinmula/hub/Alcohol-Consumption
  7. Woodard, Marc.  Disease is Scientifically Linked to Genetic Engineering of Food Crops.  MirrorAthlete Fitness Secrets.  22 September 2018.  http://www.mirrorathlete.com/2018/09/22/disease-is-scientifically-linked-to-genetic-engineering-of-food-crops/
  8. Woodard, Marc.  Low Testosterone, another Man Made Risky Fix?  MirrorAthlete Fitness Secrets.  22 January 2012.  http://www.mirrorathlete.com/2012/01/22/low-testosterone-another-man-made-risky-fix/
  9. Woodard, Marc.  Learn to Embrace the Pain, Exercise and Get Fit.  MirrorAthlete Fitness Secrets.  23 September 2011.  http://www.mirrorathlete.com/2011/09/23/learn-to-embrace-the-pain-exercise-and-get-fit/
  10. Woodard, Marc.  Wisdom of Consuming Oleic Acid [Olive Oil].  MirrorAthlete Fitness Secrets.  23 January 2010.  http://www.mirrorathlete.com/2010/01/23/mae-healthblog-wisdom-of-consuming-oleic-acid-2/
  11. Woodard, Marc.  Pancreatic Cancer Statistics and Recommendations.  MirrorAthlete Fitness Secrets.  24 November 2009.  http://www.mirrorathlete.com/2009/11/24/mae-health-blog-pancreatic-cancer-statistics-and-recommendations/
  12. Woodard, Marc.  Is Pancreatic Cancer on the Rise?  MirrorAthlete Fitness Secrets.  24 October 2009.  http://www.mirrorathlete.com/2009/10/24/mae-health-blog-is-pancreatic-cancer-on-the-rise-part-1

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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Pill Extends Life to 100 Years and Beyond

23 05 2018

Forever ageless like Face Rock, Bandon Beach, OR. Do you see the face?

Last Updated:  23 May 2018

A substance taken as a pill has been studied over the last decade now shows further promise of extending life well over the centurion mark.  Whereas the “average” life span could exceed 100 years of age.

“That would be something considering the average life span today is 79.”  This doesn’t seem so impossible to believe simply based on the fact the oldest living person recorded to date was Jeanne Calment who lived 122 years and 164 days .

       Science has experimented with resveratrol concentrates in mice studies over the last decade where positive results show extended longevity, weight loss and decreased disease occurrences.  However to receive similar benefits in humans relative to the animal studies would require the consumption of 1000 glasses of red wine [resveratrol resides in wine] daily equivalent dose.  And no, “I don’t recommend consuming a lot of wine based on the study.”   However a high concentrate of resveratrol, or other phenol (plant) pill found in the marketplace may provide longevity benefits animal studies currently purport.

The questions than become 1) Do high resveratrol concentrate in supplement form exist?  2) Would it be safe to consume in high concentrate.  3)  Are those healthy-longevity results seen in animal studies relative to human metabolism and health?

“So what exactly is resveratrol?”

1-2 glasses of 6-8oz red wine per day is said to be heart health.

It’s the trace phenol substance found in the likes of grape skin, seeds and vine that is the healthy component after harvesting and processing of red grapes to wine. That’s why nutritionists and health experts agree red wine is heart healthy if not exceeding two 6-8oz glasses per day.  Alcohol volume is the health risk here.  Whereas the heart healthy phenol [resveratrol] found in red wines is present in low concentrate.

Science also tells us this particular phenol (plant) substance is known to defend against harmful bacteria and fungi pathogens.

The most abundant source of resveratrol comes from vitis vinifera, labrusca, and muscadine grape sources used to make red wines.  The highest concentrate source is from the skin of these grapes.  There is ~50-100 micrograms (millionth/gram)/red grape source and by volume ~.30 – 1.07 milligrams (thousandths/gm)/resveratrol in a 5oz glass of wine.

Resveratrol  is a secondary [stilbenoid] product which occurs naturally in a variety of plants (red grape, hops,  peanuts, Japanese Knotweed, melinjo fruit, mulberries, eucalyptus, spruce and lily).   The phenol substance from the grape stilbenoid falls under the classification of flavonoids.

3-4 fruits and vegetable servings per day are recommended to sustain optimal health.

Flavonoids are found in fruits and vegetables which provide anti-oxidant benefits.  High concentrate flavonoids also reside in seeds, nuts, green tea, buckwheat and pine bark.  The best sources of anti-oxidant flavonoids are found in onions, tea and apples and of course red wines.

It appears through scientific animal studies a high concentrate of phenol substance daily also has the potential to reduce risk against cardiovascular, diabetes, cancer and Alzheimer’s disease, etc.

A 2006 study show mice served an over saturated fatty diet while taking 22mg resveratrol/kg of body weight/daily had a 30% lower risk of death as opposed to mice consuming the same high fat or restricted diet without concentrate.  “Here we show that resveratrol shifts the physiology of middle-aged mice on a high-calorie diet towards that of mice on a standard diet and significantly increases their survival [Wade/Baur, et al. 2006].  Disagreement of transferable health benefits to human metabolism continued to be met with skepticism by the scientific community on topic.

However the scientific and anti-aging community may finally be more in lock-step based on the latest genomic medicine research related to this resveratrol-based 2006 longevity study.

Closest thing I had to a mouse on file for visual impact.. but I think much cuter than a mouse.

    As of early 2013, there were no published clinical trials for resveratrol animal efficiency studies based in genomic medicine with regard to human age related disease.

However on 7 March 2013,

– Efficiencies relative to reservatrol and longevity connection was recognized possible through a target group of encoded gene known as a sirtuin.  Or [SIRT1] appears to encode a member of the family of proteins that establish the human efficiency-benefit connection.   To this date, “the science of aging has increasingly focused on sirtuins, a group of genes that are believed to protect many organisms, including mammals, against diseases of aging.”

Mounting evidence has demonstrated that resveratrol, a compound found in the skin of grapes as well as in peanuts and berries, increases the activity of a specific sirtuin, SIRT1, that protects the body from diseases by revving up the mitochondria, a kind of cellular battery that slowly runs down as we age. By recharging the batteries, SIRT1 can have profound effects on health [Cameron 2013].

This is good news for the Anti-aging, medical and scientific community if these connections can be scientifically proven for human efficiency benefit.  But what is a safe resveratrol concentrate dose today until SIRT1 trials can provide further data relative to anti-aging and longevity?

Body weight, activities, environmental stress and overall lifestyle differ with each one of us. Nutritional requirements vary with each person.

In 2006, an average daily concentrate was determined based on animal studies relative to a 175lb person.  It would actually take 400mg resveratrol/kg of body weight/daily or 30,000mg/day to achieve the same efficiency claims made in the mouse studies using 22mg resveratrol/kg of mouse weight/daily.

This difference in dose adjustment for the human metabolism is necessary because ours is much slower than a mouse.  Therefore the studies using 22mg resveratrol/kg of mouse weight/daily was not relevant to human efficiency benefits.

Here’s the adjustment dose difference from those trials. Instead of 22mg resveratrol/kg of mouse weight/day, the subject (mouse) would have to be fed a diet concentrate equivalent of 30,000mg’s resveratrol/kg body weight/daily for the study to be relevant for a 175lb person!  And If a person weighing 175lbs consumed ~400mg resveratrol/kg of human weight/daily it would “likely” present a toxicity problem [Wade/Baur, et al. 2006].

    There have been no studies on mice using anywhere near a 30,000mg’s resveratrol/daily concentrate equivalent.  But past studies on mice using concentrates as high as 300 mg resveratrol/kg of mouse weight/daily for up to 4 weeks had no adverse effect.  However that’s not even close to the adjusted daily dosage for human efficiency studies.   To understand the efficiencies on humans a metabolic dosage and/or sirtuins [group of genes] must be an adjusted dose on mice relative to human weight and metabolism.

Maybe the Pacific NW Nutria would be willing to volunteer in one of the animal studies.

It will be interesting to see further animal studies that closely resemble the 30,000mg resveratrol human dose equivalent and what efficiencies/inefficiencies will be revealed in coordination with genetically coded research on humans.

Currently moderate resveratrol dosed supplements can be purchased in the marketplace.  “Those who choose to consume 20 mg of resveratrol a day can take comfort in the BioMarker research showing that this potency exerted impressive changes in critically important genes involved in various aging processes and degenerative diseases.”  However this statement is likely backed by the anti-aging research and marketers and not accepted by the scientific community until efficiency tests are proven in a controlled lab environment.

“Those who choose to consume higher doses of resveratrol can look at the media-reported studies that also showed very impressive results. The good news for consumers is that they can obtain standardized resveratrol and other grape constituents in 20 mg and 100 mg capsules, at a very moderate cost  [Life Extension 2007].”

Do your own research with longevity and anti-aging products. – the marketplace makes claims with little proof of benefits compared to research from the scientific community.

My advisement to the consumer, “Beware!  Science truly has not proven the potential side effects and health risks when consuming a high dosage resveratrol (phenol) type, or like supplemental-herb diet product(s).”

To this date the efficiencies seen in animal studies do not equate to similar human benefits.  If interested in taking resveratrol concentrate  – 20-100mg resveratrol concentrate appear safe.  However it is not clear whether or not a significant health or longevity benefit would result.

Investing in a HIGH phenol concentrate without scientific proof of efficiencies could be akin to throwing money down the drain.  The off-set… lower dosages may be of health benefit.

 Recommendation:  There are two ways to make a consumer decision on topic:

Save your money on high concentrate phenol-herb supplements until science figures out an efficiency concentrate backed by the scientific community.

Taking a 20-100mg daily dose does not appear to present a health risk.  It seems more likely than not resveratrol supplements at these dosages would improve metabolic efficiencies as opposed to increase health risk.

The decision to supplement diet with resveratrol at this point in time appears more likely a health benefit than not.

 References,

 Barrett, Stephen, M.D.  Resveratrol: Don’t Buy the Hype.  Quackwatch.org http://www.quackwatch.org/01QuackeryRelatedTopics/DSH/resveratrol.html

 Baur JA, Pearson KJ, Price NL, Jamieson HA, Lerin C, Kalra A, Prabhu VV, Allard JS, Lopez-Lluch G, Lewis K, Pistell PJ, Poosala S, Becker KG, Boss O, Gwinn D, Wang M, Ramaswamy S, Fishbein KW, Spencer RG, Lakatta EG, Le Couteur D, Shaw RJ, Navas P, Puigserver P, Ingram DK, de Cabo R, Sinclair DA (November 2006). “Resveratrol improves health and survival of mice on a high-calorie diet”. Nature 444 (7117): 337–42.

Cameron, David.  New Study Validates Longevity Pathway. Harvard Medical School. President and Fellows of Harvard College.  7 March 2013. https://hms.harvard.edu/news/new-study-validates-longevity-pathway-3-7-13

Life Extension.  What Dose of Resveratrol Should Humans Take? Life Extension. March 2007.  http://www.lifeextension.com/Magazine/2007/3/report_resveratrol/Page-04

 Linus Pauling Institute.  Micronutrient Information Center.  Resveratrol. http://lpi.oregonstate.edu/infocenter/phytochemicals/resveratrol/

 Peris, Richard.  Dr. Could We Live Forever? Or Even Come Close.  CBS news, 11 February 09.  http://www.cbsnews.com/8301-3445_162-3475140.html

 Roizman, Tracey.  Plant Sources of Resveratrol.  LiveStrong.com. 7 February 2011.  http://www.livestrong.com/article/376085-plant-sources-of-resveratrol/

 Wade, Nicholas (November 16, 2006). “Red Wine Ingredient Increases Endurance, Study Shows”. New York Times. http://www.nytimes.com/2006/11/17/health/17iht-web.1117wine.3582746.html

 Woodard, Marc.  10 Super Centenarians how’d They Live Over 116?  Mirror Athlete Fitness Secrets! 22 September 2012.  http://www.mirrorathlete.com/2012/09/22/10-super-centenarians-howd-they-live-over-116/

 Woodard, Marc.  Was the Viking Culture Healthy?  Mirror Athlete Fitness Secrets!  23 September 2010.  http://www.mirrorathlete.com/2012/09/22/10-super-centenarians-howd-they-live-over-116/

 Woodard, Marc.  Epidemiology Provides Ill-Health Prevention and Centurion Wisdom.  Mirror Athlete Fitness Secrets!  23 June 2010.  http://www.mirrorathlete.com/2010/06/23/epidemiology-provides-ill-health-prevention-centurion-wisdom/

 Woodard, Marc.  Alcohol Consumption Good, or Bad for your Body?  Mirror Athlete Fitness Secrets!  25 September 2008.  http://www.mirrorathlete.com/2008/09/25/mirror-athlete-enterprises-healthblog-alcohol-consumption/

 Woodard, Marc.  Why We Need Super Foods.  Mirror Athlete Fitness Secrets! 23 December 2008.  http://www.mirrorathlete.com/2008/12/23/mae-healthblog-why-we-need-super-foods/

 Wikipedia.  Resveratrol. http://en.wikipedia.org/wiki/Resveratrol

 Author: Marc T. Woodard, MBA, BS Exercise Science, ARNG, CPT, RET. 2017 Copyright. All rights reserved, Mirror Athlete Inc., http://www.mirrorathlete.com, Sign up for your Free eNewsletter.





MirrorAthlete Reveals Fitness Consulting Trade Secrets

20 03 2018

Updated: 20 March 2018

Marc beginning a 10mile walk in Central CA.

A former client Sid asked specific questions regarding information I posted on MirrorAthlete’s first web site back in 2007. His queries provided an opportunity to share more of the company’s history with readers and reflect on how we got into publishing our first book.

[Sid’s Questions] … I can’t seem to locate your MirrorAthlete pain chronicles I read back in the early years.

“I remember it as a unique informational pain management and personalized chronicles website. Have your memoirs been moved?  ‘Where can I find them?”

“And do you still take on clients for fit healthy lifestyle consultation and customized fitness and assessment programming?  ‘I’m also interested to learn more on how you improved your fitness levels after injuries and chronic pain story.” 

A friend of mine coincidentally lives in your neck of the woods. She also recalled like I did, “you produced and sold nutritional supplements under the name of Dynamic Dimensions in Tigard and surrounding cities, while offering 1:1 services in fitness assessments in the 90’s for a consulting fee.”

I’m looking to become more fit and increase muscle mass and lose weight naturally.  But now feel I’m losing ground because of lower body joint pain.  Although I’m working with my doctor and yet another fitness trainer, ‘they don’t have that unique fitness trainer – pain management perspective I understand you’ve mastered.  I see you’re on LinkedIn, FaceBook, and Twitter and now a City councilor in your home town since 2011. ‘You’ve not slowed down a bit – especially after what I remember of your 5-year mobility challenge.” 

I do walk miles daily. Best aerobic activity one could perform daily

Marc walks on ave 50-60 miles walking per week.

I also hear you walk on average 7-10 miles daily on a regular basis and no longer take on clients.  ‘would you consider taking on a former client?”

Sincerely,

Sid.

From the Desk of Marc Woodard,

Sid, thank you for considering to put your trust in me once again. You and your friends memory of what I was doing years ago is impressive.

Unfortunately I no longer take on clients.  I found it more productive to put that knowledge and energy into a soon to be released ‘Very Unique’ fit healthy lifestyle book – A fitness and health book like no other… sorry I can’t be a personal coach for you at this time in your life. However once published, the book will be like me being right there with you. Once you begin reading it – some parts of the consulting logic will be very familiar to you – and a comfort for others looking for similar information.

I’ve included the personalized fitness and healthy lifestyle programming processes and practices I used during past client consultations; including industry secrets, client cases and stories; and my personal physical adversity challenge not published anywhere else.

‘Once I became my own client’ – I also became ‘forever MirrorAthlete’ with a renewed life purpose. ‘My job now is to manage personal health and maintain sustainable mobility so I can be there for my family and community for years to come.

To answer your question directly, the pain chronicle link at the old web site contained memoirs throughout 2007-08; I ran that journal for just over a year as I was rehabbing my way back to good health and walk-ability after disease and injury took it away for awhile.

And through that rehab process, I also contemplated sharing that knowledge and much more through a unique fit healthy lifestyle book… useful for just about anyone at any age.

I jotted down those ideals initially in a notepad during a 1999 Mexican Rivera cruise – Four years before injury and disease came knocking at my door.  Little did I know ‘those notes’ would be useful 10 years later to begin writing an impossible book concept.  It was larger than any project I’ve ever undertaken, even in graduate school… and harder to put into words than ever imaged.  I began chipping away at it in 2011.  But really got serious about the ideal of publishing a book in 2012-14.

Now 2018 – “God willing, it will be published this year.”

In early 2008 I decided to pull the MirrorAthlete Pain Chronicles from the original site and placed some of that context into the original manuscript.  But the original manuscript outlined in 1999 read more like a bunch of short stories. At that time I was not well versed in story telling and integration of factual information with personal stories. The project at first was a writers nightmare… “one I dreaded chipping away at most days.”

“I wrote many manuscript versions after the first one, but still lacked an interesting story line that would capture the heart, mind and spirit of anyone looking to self-improve themselves physically, mentally and spiritually – And ‘would want to refer back to the chapters content time and time again as lifestyle changes occurred.”

Unfortunately for me I was more or less a skilled technical writer… not a creative story teller. Two very different and distinct writing styles and skill sets. Learning how to integrate the two, including narration is not something I learned in any school.

So there you have it. It took years of failed manuscripts and grammatically incorrect article writings to learn how to develop an interesting story telling and factual writing style that ‘I NOW know from editorial and publishing experts – the manuscript is near ready for book publication. There are just a few more minor tweaks: editorial, book cover design and reference and citation details to refine.

I look back at those Chronicle posts and early article publications from 2007-2012; my writing style and grammar wasn’t good.  I’m still slowly but surely updating the article archives within our current website. I’ve rarely as of late written any new MirrorAthlete articles.  The latest articles I’ve written is strictly City related and published within our community newspaper once per month. After it is published and released through Tigard Life Community Paper, a week later I publish it at MirrorAthlete for the archives.

My focus is to update older MirrorAthlete articles, write for the community paper [city recreation, fitness and health related topics]; and complete the 10-year book project.

Initially I didn’t plan to start a fitness and health information and articles publication web site based business…  And still wasn’t sure I wanted to write a book since I didn’t consider myself a good writer. Even today it’s still a challenge to write well… the passion that drives me – “I want to reach out to help others that need help losing weight, want to get more fit healthy ‘NATURALLY;’ and are going through a physical or mental adversity challenge and need help with those things.” Including to provide solutions to reverse childhood obesity within K-12 schools. The book is something I know peopled need and want now; and will benefit future generations – It’s really about customized fitness and healthy lifestyle programming for all walks of life.

Marketplaces are globally connected.

Living Life to the Fullest in Portland OR

In 2012 I nearly quit writing after my first manuscript submission to a publishing company.

The publisher liked the content and unique fit healthy lifestyle concept; but recommended I make ~550 changes. At that time the book was a 25 chapter manuscript.

Well hell, “I might as well have just thrown it in the garbage.” The whole thing was marked up in red – “What an Ego-Defeating blow!”

I almost quit writing at that point because the task of learning to write well – “quite frankly was ‘intimidating and overwhelming.” It literally SUCKED if I can say that… guess I just did – “Senior editor has its perks.”

Like many new authors doubting their ability to write well, I was no exception. Eventually I put my pride aside. I had to make a decision, “Quit or press on, ‘thankfully I pressed on.”

Jefferson Library within Congressional Library Washington DC

Jefferson Library within Congressional Library Washington DC

“Oh well 18 years later is better than never.”

… Once I incorporated the principled fit healthy lifestyle philosophy into the umpteenth revised manuscript… “I don’t know – I lost count…”  Everything began to fall in place. I knew I had something special and different than anything else out there in the marketplace.

A book so unique and timely for those desperate to change their lives and live it agelessly to the fullest – even for THE mobility challenged; ANY literary agent would want a stake in marketing it and now I know it.

“This is when the real work began – polishing and revising and modifying it to perfection before publication.”

I chose a specific publishing company to help me through minor book editing, styling and grammatical polishing process. I was finally ready to submit a new and improved manuscript unlike the one marked up in red. This manuscript was markedly and significantly improved from it’s 25 Chapter to a lean 18 Chapter version; with a whole lot more bang for the consumer buck.

The new and improved manuscript fully incorporates MirrorAthlete 18 principled fit healthy lifestyle philosophy based on unique lifetime experiences, client cases, industry knowledge, fitness consulting trade secrets revealed and lifetime education and client case lessons learned, etc..  Now I’m providing this information so it can be applied by anyone. Even those going through a tough physical or mental adversity or mobility challenge that need help in achieving a state of well-being.

MirrorAthlete® Principled Fitness and Healthy Lifestyle Philosophy is based on 18 principled fit healthy lifestyle beliefs [Some of these Principles have been Revised within the 2018 Editorial Process and manuscript soon to be published].

1   “Optimize fitness results by defining and relating to applied fitness practices”

2   “Ill-health prevention through health literacy education can save a nation in pain”

3   “Working muscle metabolism prefers specific fuel mixtures to optimize fitness results”

4   “Due diligence relative to unnatural consumer product use reduces health risk”

5   “Balanced food nutrients support optimum health and fitness levels”

6   “Consumer needs and wants determine marketplace supply and demand”

7   “Removing a bad habit may require a substitute practice to achieve the goal”

8   “Man adds hyper-palatable ingredients to foods that addict and harm health”

9   “Relating to lab results can influence lifestyle change and consumer choice”

10 “Successful Weight Loss does not Require Abstinence from the Foods you Love to eat”

11  “Select Cooking Fats that Benefit Weight Loss, Health and Fitness Goals”

12  “Childhood experiences influence adult habits and behavior”

13  “Commit to healthy habit change & achieve Weight loss goals”

14  “Chemically and genetically engineered foods increase health risk”

15  “Physical activity releases natural body chemicals that support fitness and health goals”

16  “Oxygenate the body, burn more fat and reduce illness and disease risk”

17  “Nature provides what we need to live happy, healthy and productive long lives”

18  “Relative exercise programming optimizes fitness & healthy lifestyle goals”

In ending each chapter I’ve included my Personalized Fitness Challenge Story relative to each chapters content, including client stories and the programming processes and practices I used for years. Which are backed by hundreds of professional referred citations throughout the book.

And to make it even more appealing for visual readers [like me] – there are ~50 unpublished and unique satirical cartoons, including useful tables and forms similar to what I used during my 1:1 client consults. Our Cartoonist John Fiedler does not disappoint. Please feel free to learn more about John and his lifetime work by clicking on Ole Fuzz Cartoons.

Sid, “you won’t have a long wait to hear the rest of the story… and get the consulting information you need and want now!”

Marc at the capital.

Marc as a City Delegate at the capital.

My wife often asks when the book will be released.

I simply reply, “It’ll be ready when it’s ready and not before.”

I’ve also had other writer’s say, “You know Marc it will never be good enough in your eyes.  ‘Just submit it, let the publishers tweak it through the editorial process and get it published… and consider a ghost writer if you need to.

But if I let anyone write any part of it… well it wouldn’t be written by MirrorAthlete.

I’ll admit I’ve become a much better writer and editor now than those early years.  I know the book quality and competitive writing style and consumer value is there. At least the last editorial review I received from the current publisher was more than positive… They inspired me to get it published this year.

It seems I’ve read each chapter a hundred times.  And to tell you the truth the content is captivating to a point where I look forward to a reading it again and again… as I know others will. Often as I read, I still don’t believe I’m the creative and technical writer and author – It’s almost as if someone else wrote it “I have to pinch myself… ‘Yep it’s me.”

I guarantee – The reader will often refer back to it as I have; a lifetime reference to receive timeless professional fit healthy lifestyle advise, guidance and behavioral-habit directional change when its needed to sustain a state of well-being.

And for those struggling with physical, mental and spiritual adversity… I believe the “Personal fitness Challenge Stories” at the end of each chapter will resonate on a personal level; and of great comfort; especially those struggling with mobility challenges, disease, injury, the aging process, body weight, self-image, anxiety and depression, etc.

Now thousands of consumers like you [Sid] will have my 1:1 consulting services without paying a consulting fee and continue to live life to the fullest regardless of fitness or health condition, or age.

By having access to my ‘timeless’ best-in-class principled fit healthy lifestyle insider consumer and fit healthy lifestyle programming truths – “especially the ones the mega-industries hope you never discover, ‘you will experience greater well-being and body image satisfaction never thought possible without paying hundreds of dollars to find these hard-to-find insider consulting truths.”

Sid,

Thanks so much for the memories and opportunity to share MirrorAthlete history and update our readers in search of this hard to find fit healthy lifestyle consumer information – ALL available in our first book publication soon to be released.

I assure you… “I know when the book is published, everything you and others looking for NATURAL diet, weight loss, health, well-being, physical performance, increased fitness and activity levels, and anti-aging information, etc., you’ll not be disappointed.”

“Good health to you and your family!” And thank you for thinking and believing in me throughout the years.

Sincerely,

Marc.

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 monthly newsletter.





Walking is a Superior Fat Burning Activity

17 07 2017

What many people don’t know is during low-intensity aerobic exercise like walking the muscles prefer to burn fat fuel.

That’s right the metabolic energy needed to walk prefers stored body fat to move the large muscles in the legs and buttocks.

But those same muscles used during high-intensity aerobics exercise like running, sprinting or high intensity aerobic dance or boot camp training prefer mostly blood glucose [sugar] and stored liver and muscle glycogen fuel from carbohydrate conversion.

When intense exercise is performed the priority of fuel need by the metabolism is blood sugar and stored carbohydrate energy… and less body fat fuel. Thereafter the body needs to replenish the quick energy storage tank. That’s one reason why high intensity exercise cause carbohydrate food cravings… thereafter many become famished, overeat and gain weight. The point here is – “you don’t have to train hard to lose body fat weight and experience extreme carbohydrate food cravings that add undesired body weight.”

City trail pathways are a great for daily walking activity.

It will take approximately 1-2 weeks to become addicted to a daily walk habit to lose more body fat and body weight. However everyone differs slightly in metabolism, exercise and activity interest, intensity, frequency and duration where fitness results and weight loss do vary. But in the end, daily low-impact aerobics exercise will help moderate food cravings and increase will power to continue the exercise and natural weight loss course

Join a walking group and stay motivated to repeat the daily activity..

To improve the odds of sticking to a daily  exercise habit, 10 lifestyle changes will help sustain daily exercise activity and weight loss goals 1) Stop substance abuse and unhealthy over indulgences.  2) Get 6-8 hours of sleep. 3) Remove yourself from unhealthy and stressful environments. 4) Make the time for “daily” low impact exercise activity. 5) Eat more fresh whole foods like fruits and vegetables and less processed and high sugar foods. 6) Invest in a good pair of walking shoes with insole inserts if needed. 7) Don’t quit after 1 or 2 days of walking activity, be consistent and exercise on a daily basis. 8) Give up artificial sweeteners, they cause weight gain and acute and chronic disease. 9) Drink more water daily – up to 8 glasses will help with weight loss and reduce weight bearing joint pain. 10)  Find a walk group, or walking partner.  This will provide more will power to stay the course.

When beginning a daily walk program it doesn’t’ require much will power to get started. But it does require commitment. The excuse I often hear people use to avoid any form of exercise, “I don’t have the time.” But if you can make time you’ll lose weight and feel better almost immediately. If you haven’t exercised for awhile it may feel uncomfortable and you may experience a little soreness. But if you can walk or bike at least 15-30 minutes or more each day you’ll notice results and feel better in no time.  Remember, “Rome was not built in a day.”  Slow down and let your body adjust to the weight bearing exercise activity.  Then increase duration and intensity over a period of days.

Low Impact Aerobic Dance is a great fat burning activity.

I’ve had plenty of overweight clients walk or ride a stationary bike for a year before they achieved successful weight loss. Thereafter participated in a long distance walk, hike, jog or ran or biked a marathon. They never imagined being capable of doing anything like it. They simply believed it possible because they could relate to the low-impact aerobics and fat burning engine truths.  Truths that got them pointed in the right direction to achieve greater fitness goals.

Now go get addicted to the natural feel good chemicals and fat burning metabolism produced by your own body through low aerobic exercise.  Dance, walk, jog or ride a bike but don’t overdue it.  Then reap the ideal body weight, healthy longevity and increased mobility and energy benefits you need, want and deserve!

Good Health to You and Your Family.

Marc T. Woodard, MBA, BS Exercise Science, ARNG, CPT, RET. 2017 Copyright. All rights reserved, Mirror Athlete Inc., http://www.mirrorathlete.com





Natural Weight Loss Secrets Revealed

22 02 2017
Aerobic workouts good for the cardio Muscular endurance

Is this the secret to safe weight loss?  The answers may surprise you.

Updated 22 February 2017, Marc Woodard

It seems as we age and for many body fat seems to increase each year.

And with that being said, a commitment to improve eating and exercise habits seem to fail miserably each year.

We tell ourselves we’re going to get serious this time and lose that excess body weight once and for all.  However for many it is thought easier said than done.

But you can easily loose this thought once you learn how easy and effective it is to apply truthful weight loss knowledge that works long term.

There are hard truths for most people to accept and therefore they look to fast track weight loss using dangerous diet products and weight loss concoctions found in the marketplace.  But if you can accept it took years to become unfit and unhealthy and will take some time to reverse the situation I can help you do this naturally and at no cost… provided you’ve not broken your fat burning metabolism through years of abusive fad diets, supplements or drug abuse.

What would you say if I could show you how to improve health, lose weight safely, increase fitness and energy levels and longevity?  And it will only require two things.  A little will power and commitment each day.

Would you be interested in knowing what information I’m willing to give at no cost?  Most of you would say I’m all ears.  What’s the catch?

“No Catch.”

“No I’m not talking about a magic pill.”

“Nor do I have some other hidden agenda to get into your wallet.”

“Why would I provide this valuable information at no cost?”

What’s bothered me for years is watching the marketplace charlatans promote and sell weight loss and muscle building gimmicks that don’t work long term and make people sick.  Their not interested in providing natures truths.  Their only interested in selling a quick results fitness gimmick to get your money.  And if you get sick using it they accept no responsibility.  I’ve worked with too many clients over the years and fully understand this reality.  I take my profession seriously and believe this truth belongs with consumers to make the best decisions possible with regard to their health.

Consider the information I’m providing a way to give back to those that provided me valuable information when I needed it most in my life.

There is no need for pills or fitness gimmicks to lose weight.  Especially when you understand how your body produces powerful chemicals during low impact activities that melts away body fat and addicts you to the weight loss commitment without artificial and dangerous chemical product gimmicks.

And believe me the fitness and diet industries don’t want you to have this knowledge, why?  Because if consumers understood this information on a large scale there’d be no need to purchase their products and they’d lose revenues.

Pure and simple.  What I’m providing are exercise science truths.  Yes, Exercise Science or Exercise Physiology is a real undergraduate, graduate and doctorate degree.

If your looking to choose a specialized diet or fitness plan, don’t get duked into one that guarantees quick results and increases health risk!   Most processed dietary foods and anabolic supplements [including formulated herb concentrates] in the marketplace use unhealthy diuretic and stimulant chemicals  that compromise the body at a cellular level and can ultimately make you sick and cause disease.

Marc Woodard posing after a day of kayaking on lake Shasta, Northern California,

Also many fitness trainers in typical gyms don’t have the expertise to program exercise and dietary prescription relative to age, current health condition, lifestyle goals and fitness profile.  Hence the customer often experiences paying too much for services that may work short term, or not at all.  Or they quit before real results take effect.  Either way they have your money and you’ve failed another weight loss commitment.

These “quick fix” fitness fad concoctions are chemically addicting and increases health risk the longer used to keep weight off, or enhance physical performance, or appearance etc.  Thereby causing more metabolic harm and unnecessary mental and physical pain and suffering that need not be.

Click on the following link and learn how to activate those powerful body chemicals naturally, lose weight safely and improve health and increase fitness levels long term.

Click: on Link:  “Weight Loss through Body Chemical Activation.”

Author: Marc T. Woodard, MBA, BS Exercise Science, ARNG, CPT, RET. 2017 Copyright. All rights reserved, Mirror Athlete Inc., http://www.mirrorathlete.com, Get Free Newsletter.





Enjoy Holiday Meals Without Weight Gain or Guilt

17 12 2016

Santa’s on his way

Updated, 17 December 2016 Marc Woodard

I can’t believe how fast the end of year Holidays roll upon us.  And for some it can be a stressful time.  Especially if you have a hard time managing body weight.

I have an 8-Tip Holiday Meal Plan that may alleviate fears of eating your favorite traditional Holiday meals and without gaining weight.

These tips can help many resist the temptation to overeat during this time of year.  I’m sharing a “no weight gain strategy.”  This strategy has helped past clients stay on weight loss target.  Admittedly most didn’t lose weight… however most didn’t gain any either.  And some even shed a few pounds by applying all 8 tips below.

Back History on the 8-Tip Holiday Meal Plan – I was asked during a client consult if I could create a work around food strategy.  One that allowed someone to eat favorite foods during the Holidays without derailing a current weight loss plan.

Of course I told the young lady there’s always a risk of falling back into a bad food habit when overeating hyper-palatable foods.  But for this individual it was worth the risk to modify the current diet plan.  That is to enjoy a traditional Christmas meal with family and not fear losing control over foods and body weight.  Prior to this request she had avoided all Holiday meals in fear of weight gain.  And now doesn’t want to avoid them any more.  After applying the 8 tip program she acknowledged the following results.  There was no weight gain and she continued to stay on weight loss target for the following Year.

For some, it’s almost as if we have to harden the body for the rigors of war because of all the food temptations in front of us.  The smells and tastes are enough to drive anyone crazy and want to go on a food binge.

The worse part of consuming too many calories in a day, as we age our body’s metabolisms become less efficient at processing the excess.  Instead the metabolism gets very efficient at storing body fat weight.  It is also true during the Holidays most have a tendency to over indulge and then continue this pattern the following Year.

I also understand some of you have had tremendous success in melting the pounds away last year as you stuck to your new year’s weight loss resolution commitment.

Congratulation to you!

For those still struggling to lose weight don’t give up!  I’m sharing the same client tips I know can work for you.  And quite possibly may be habit changing enough to incorporate into your current weight loss program.

However the tips alone may not be enough to meet your ultimate weight loss goal.  Whereas ill-health conditions warrant medical doctor advisement prior to changing a daily routine.  The point being these food strategy tips will not help if you are in poor health, have substance abuse problems, personality disorder, e.g., obsessive compulsive tendencies, etc., and/or carry excessive body weight and grossly obese.  Moving on…

IMG_0186

A Time to Celebrate With Family

I’m no different than anyone else with regard to foods during the Holidays.   I’m greatly tempted to eat more than I need.  However, awareness of our food habit weaknesses combined with a food plan strategy is the best deterrent to minimize an uptick in body fat weight during the Holiday season.

The fact is as you age the body simply doesn’t require the excess calories it once needed during the developmental and active adult years.  This does not mean you have to give up all your favorite foods.   For the most part you can consume a selection of your choosing.  Your only real requirements are to follow the satiety suggestions below, reduce over processed food consumption and don’t eat or drink your calories after 8pm.  And participate in some form of low stress aerobic exercise activity daily [i.e., walking, biking, hiking, jogging, dancing, yard work, rowing, cross country ski, swimming, etc.].

Since everyone’s metabolism is different due to age, sex, health and medical condition, genetics, etc.,  I can’t predict or provide a one fit “hold the body weight line” solution that will work for everyone.  Especially when I know the program below was designed and worked for a few client types that wanted to indulge during the Holidays without experiencing weight gain.

However I do know these tips are worth sharing because they can be advantageous for you.  Especially if your the type of individual that has the will power to continue a healthy habit food course after partaking in an infrequent celebration or Holiday meal.

Can this 8-Tip Holiday Meal Plan strategy work long term?  Yes I believe it can for certain individuals.  But determining each individuals commitment to a successful weight loss goal and plan is best accomplished through 1:1 consulting services where information sharing is a two-way street and the program is relative to individual needs and wants.

For those of you that are disciplined enough to pace yourself and turn off the feeding frenzy… My hats off to you!  You have will power most of us can only dream about.  For others, to help reduce calorie consumption during the Holidays my 8 Tip Holiday Meal Plan may be of consequence.

Best Time Ever

Best Time Ever

If you take this 8 Tip Holiday Meal Plan to heart and apply parts of it or the whole, it can work short and possibly long term.

Tip#1Never!  I repeat Never!  Go to your mother, mother-in-laws, or Grandmothers home for Holiday meals hungry!

The habit of starving ourselves in preparedness for the Holiday meal seems to be ingrained within the American spirit and culture.  I know my family like so many others during the Holidays have repeated this ritual.  It’s no wonder we can’t stop ourselves.  Before you know it, we’re all lying around like beached whales on a lido deck with “Hot… Hot… Hot,” playing in the background.  So, it stands to reason, you must eat a normal meal not less than 2-3 hours before you go over for a Holiday meal.

The way our digestion system processes food after a meal, the stomach will not be empty for the next 4-6 hours depending on metabolism.  This digestive function varies with each one of us.

I don’t suggest being selective when choosing Holiday foods.  Just serve the foods you want to eat and don’t over load your plate.  The point is when you get to the table you won’t be as hungry or want to eat as much.

Tip#2Never!  I repeat Never!  Drink alcohol prior to going into the meal.

Tasty Beer Cheer.

You don’t drink and drive do you?  Well, what makes you think you could drink and consume without injury to your body prior to sitting for the meal?  Although I’m being facetious, I’m also serious in the way I want to make my point.  Alcohol is a depressant, pain killer, relaxant, taste intensifier and social inhibitor.  The point is easy to understand here, eat and drink like Vikings… No pain equates to much inhibited calorie gain!

Limit yourself to two 8oz glasses of cheer after the meal (your choice).  Remember alcohol also contains calories that add up fast.

Tip#3Drink plenty of water throughout the day when attending Holiday meals.

Water is a natural solvent, absorbs well in the stomach and intestinal lining assisting the body’s digestive system to process food intake more efficiently and that means less calories stored as fat.  Plus, water will make you feel full faster and has no calories.

Tip#4Do not stay at the dinner table after eating.

This is where most of us fall prey to over eating indulgences.  It is very difficult to resist picking at the Holiday turkey, cranberry, mashed potatoes, sweet potatoes, pies, olives, sipping on Champaign…  “Ohhhhhh the dressing and gravy… Give me a break!  I’m dying here.  I think I just made myself hungry.”

See how hard this is and I’m supposed to be giving you advice.  Look, I never said I wasn’t human, or this would be easy.  More so the reason to have a pre-meal battle plan strategy that moves one away from the table and out of the kitchen after the meal.

Tip 5#Take your first serving.  After you consume it wait 20 minutes before you think about seconds.

Take at least 20 minutes and enjoy the meal.  “Seconds is not recommended.”  This will be the hardest part of the meal plan.   It takes your brain approximately this much time to register whether you’ve eaten enough or not.

Focus on satiety not a feeling of fullness.  But if you do decide you can’t resist a second helping focus on a favorite serving that doesn’t take up more than 1/2 the plate diameter.  And no piling food on the plate.   Focus on 50% less than what you’d normally put on the plate for 1st’s and 2nd’s.

Tip#6Never!  I repeat Never!  Eat dessert after you’ve eaten your meal.

This will only add insult to injury.  Your body simply is not designed to handle this mass blood sugar spike without consequence, especially if you’ve achieved satiety after eating the main meal.  Wait 1 hour to see how your body processes the feeling of what you ate.  If you experience a feeling of satiety and not overfull after a period of time then do enjoy some dessert.  While eating dessert take your time to gage feeling of gut comfort. But if you begin to experience the feeling of near full, back off and leave the remaining portion of dessert.

Tip#7 Never!  I repeat never!  Take home left over’s.

This can set you up for failure early on into the New Year.  Simply by continuing to eat these foods addicts some to a similar eating pattern for months.  And thereafter another 10 pounds can be added quickly.

Walk where ever you find yourselves during the Holidays.

Tip#8Don’t quit your exercise program during the Holidays.

This is very important!  When you consume excess calories on “any day,” you will need to mobilize the body to remove the unspent fat fuel.  I highly recommend a daily walking program, or other Low-Impact aerobic activity at least 30 minutes daily.

You’ve now learned how it’s possible to embrace Holiday foods that don’t compromise the meal experience or add guilt.  And best of all when applied with conviction you won’t gain weight.  You may be surprised and even lose a little.

Marc Woodard wishing you a Merry Christmas and a Happy New Year.  If fortunate enough to get covered in the white stuff, walk around in it. It’s a fantastic exercise activity experience.

Have a wonderful Holiday season with family and friends and don’t let your food fears and weight loss plans prevent a great meal experience with loved ones.

Plan, prepare and participate in the spirit of the Holidays without fear of being around the foods you love to eat.  You’ll be glad you did.

MirrorAthlete wishing everyone a Merry Christmas and Happy New Year!

Author: Marc T. Woodard, MBA, BS Exercise Science, ARNG, CPT, RET. 2016 Copyright. All rights reserved, Mirror Athlete Inc., http://www.mirrorathlete.com, Sign up for your Free eNewsletter.





Chronic Disease Caused by Consumer Demand

23 05 2016
Traveling and enjoying good company keeps a mind and body fit healthy. Astoria OR, column.

Traveling and enjoying good company keeps a mind and body healthy.  Marc at the Column, Astoria OR.

One of the first articles I wrote in November 2007 was inspired by a network news and publications article titled “Is Cancer in Your Tub?”  What caught my attention were two glycol ether solvents used in everyday household, food and hygiene products.  Also a key ingredient used in anti-freeze.  Well I knew I didn’t want to drink or eat anti-freeze, so this caught my eye.

The thing I didn’t put into perspective back then was how the consumer created a convenience demand in the marketplace.  A choice that continues to make the populous sick and cause disease.  And the best way to bring “you” the reader up to speed is to start from the beginning… 8 years ago.

What exactly are these two solvents and why would an anti-freeze ingredient be in our home cleaners, hygiene and food products?  “Glycol ethers are a group of solvents based on alkyl ethers of ethylene glycol or Propylene Glycol (PG) commonly used in paints and cleaners.  These solvents typically have a higher boiling point, together with the favorable solvent properties of lower-molecular weight ethers and alcohols [Wikipedia 2016].”

AntiFreeze

Note the main Ingredient: ethylene glycol and Warning Label.

Note the main Ingredient: ethylene glycol and Warning Label.

“Ethylene glycol are still used in anti-freeze preparation, household, automotive cleaners, laundry cleaners, etc.  Propylene glycol is also used in many of the same consumer products, such as home cleaners, hair, cosmetics, creams, lotions, soaps, shampoos, toothpaste, pet foods, deodorants, etc. (GoodGuide 2011).”  The list of products containing both glycol ethers is long.

Propylene glycol is also used as a food stabilizer in many processed foods as I’m now more familiar.  And the FDA stands by their PG approval-to-market SAFE for human consumption like tens of thousands of other consumer chemicals.  “The Food and Drug Administration has classified Propylene Glycol as “generally recognized as safe,” which means that it is acceptable for use in flavorings, drugs, and cosmetics, and as a direct food additive. According to the World Health Organization, the acceptable dietary intake of propylene glycol is 25 mg of propylene glycol for every kilogram (kg) of body weight (ATSDR 2015).”

The unique qualities of PG is it “provides unique inherent properties with regard to holding/attracting both water- and oil-based substances.  In food, it is used to retain food color pigments and provide for homogeneous distribution within the mixture.”

    IMG_20130405_175029It is also used as a “Solvent and carrier for flavor and color in food and beverage manufacturing processes, for drinks, biscuits, cakes, sweets.  ‘Thickener, clarifier and stabilizer in food and beverage such as beer, salad dressings or baking mixtures (PO/PG 2016).”

PG is also used as the main liquid component of e-cigarettes.  For example, “PG exposure per puff of the Ruyan® e-cigarette.  The cartridge of the Ruyan® e-cigarette contains approximately 1g [or 1000mg’s] of PG, of which 0.9 g is extractable from the pad. The concentration of PG in the mouth from one drag of the Ruyan® e-cigarette (900 mg per cartridge, 300 puffs = 3mg) is 3 mg per mouthful.”

It should also be noted within the report there is an “Inhalational Minimal Risk Levels (MRLs)” citation.   “No MRLs for acute- or chronic-duration inhalation exposure to propylene glycol were derived because data are insufficient.”  And this report also highlights “Carcinogenicity.  Stating ‘There is no evidence that PG is a carcinogen.”

But a “SAFE use” contradiction is also apparent within the same report.  “MRLs of acute- or chronic duration inhalation… data are insufficient (Laugesen 2008).”  Or to better clarify and understand the meaning of this statement, ‘absent of long-term risk data on health’ OR ‘No Evidence for lack of long term data.’

To better relate to the FDA approval process, think about it this way.

NW Nutria

NW Nutria is not used in lab studies and is much more interesting to gander upon than a field mouse.

Most FDA approvals are based on animal studies of relatively short duration.  Whereas the data is extrapolated to make relative to human metabolism, weight, environment, habits, dosage, frequency etc.  One last point to make, we are humans, not rodents.  So one must ask… how relevant are these studies to human DNA and disease?  And how much pressure is there to release and approve a new product to market?   And once released don’t industries have something to loose should an approved SAFE chemical be recalled from the marketplace?  The answers to these questions are economically and politically by design and connected.  The short of it is, It’s all about special interest power, control and money!

To date, I was curious to see if GP was removed, banned or listed as a health risk on any consumer product.  Of course I wasn’t surprised to find anything of the kind.  However glycol ethers may be the least of consumer product toxin worries.

Prior to reading that November 2007 publication, consumer safety advocates warned the world years earlier of carcinogenic household items.      For instance,  On February 23 a “1998 CBS’s morning talk show, ‘This Morning’ reported the findings of a study from the US Department of Health and Human Services’ National Toxicology Program that sent shock waves throughout the cosmetics and personal care products industries.”

Personal hygiene should be replaced with green products to reduce health risk associated accumulative daily toxin uptake.

Personal hygiene and home cleaners can be replaced with green products to reduce health risk associated with daily toxin uptake.

Fast forward… the moment of truth, our everyday household items have carcinogenic toxins as exposed by various laboratory controlled studies.  They “confirm serious health issues with long term use of our FDA Qualified “SAFE” products! (Young 2011).”  [Shocker?  Not at all.  Simply look at the billions of dollars industries spend and profits made.  Changing profitable industry culture course is an act of God.]

During 2007 I also procured brochures from author Debra Lynn Dadd, “Please Protect Yourself from Household Toxics.”  I handed them out to clients for consumer safety information and audit of household products.

Clients audited bathroom and laundry cabinets. They replace all cleaning and hygiene products with natural/organic products.

Clients audited bathroom hygiene and laundry cabinets. They replaced toxic products with natural/organic ones.

I recommended they audit and remove the toxic products and go green.  And advised them to keep diaries of certain medical symptoms which had abated after removal of certain toxic products after reading Dadd‘s article.

She stated, “While certain people may be more sensitive than others, and some chemical(s) may bring on reactions only after many years of repeated exposure, I discovered household cleaning and bathing chemicals may bring on reactions only after many years of repeated exposure.”

Many of the home use product(s) that increased certain health risks listed in the brochure were cancer, birth defects, genetic changes, heart disease.  Literally any symptom imaginable both physical and psychological could be linked to a common household product.

“Scientist admit these toxic chemicals can lodge in our endocrine system contributing to thyroid problems, diabetes, weight gain, and infertility.  At greatest risk are fetuses, children, the elderly, and those who are already ill, but these chemicals are threatening the health of everyone, every day (Barry 2013).”

I also cited an AARP Bulletin from May 2008, Vol.49 No. 4, titled “Hazards at Home,” within that original 2007 article by Reed Karaim.  Making similar statements as Debra Lynn Dadd.  Karaim followed in suit, “older people are more likely to have conditions – such as cardiovascular disease, cancer, respiratory disease and diabetes.”  Adding to the collective demographic concern “Older people are more like infants and children in their ability to fend off toxic assaults says Sandra Steingraber, the author of Living Downstream:  An Ecologist Looks at Cancer and the Environment.”

What's in your Laundry Room?

What’s in your Laundry Room?

Within the same Bulletin a statement of stern warning is made over the use of home “Cleaners – Chemicals to avoid in cleaners, says McRandle (Paul McRandle, Deputy Editor at the National Geographic Green Guide), run from ammonia, which is known to trigger asthma, elements in chlorine bleach, which is a lung irritant and will kill you if you swallow it, to things like glycol ethers, which are used to dissolve grime and dirt, and can cause nerve damage (Karaim 2008).”

PG is still listed safe by the FDA.  However, I’ve no doubt science will prove the long-term PG health risk effects through e-cig smoker data.  By studying habits of consumption, dose, toxicity and patients presenting similar “cause and effect” symptoms, diagnosis, treatment and disease connections, and discovery commonalities will occur over time.

Convenience does not come without a health risk price.

Convenience does not come without a health risk price.

The most disheartening and overwhelming reality is there are more chemicals used in foods and household products than ever before.  Including expanded use of glycol ethers in foods.  Also “Of the more than 80,000 chemicals currently used in the United States, most haven’t been adequately tested for their effects on human health (NRDC 2016).”

It appears most likely disease is linked to a cocktail of multiple consumer products, not just one.  “Chemicals found in household products may be causing significant increases in cancers, diabetes, obesity and falling fertility, the European Environment Agency has warned. ‘In recent decades, there has been a significant growth in many human diseases and disorders including breast and prostate cancer, male infertility and diabetes. ‘Many scientists think that this growth is connected to the ‘rising levels of exposure’ to mixtures of some chemicals in widespread use (Smith 2012).”

“Some of the most pervasive chemicals are used in plastic products, and are known as “endocrine disruptors.” Convenience food products are bagged, bottled and plastic lined canned containers.

Almost all food and drink containers have varying levels of toxins that leach into consumables.

Almost all food and drink containers have varying levels of toxins that leach into consumables.

“On February 19, the World Health Organization (WHO) announced a report co-produced with the United Nations Environment Program (UNEP), titled: State of the Science of Endocrine-Disrupting Chemicals.” Concern over the increase of chemical use in convenience foods, household and personal use products.

My takeaway and interpretation of past and current trends, scientific studies and consumer health risk and industrial data; these chemicals are destroying or mutating DNA within cellular structures of endocrine [hormone] and neurological function leading to serious and chronic disease.

“The report suggests a ban of endocrine-disrupting chemicals (EDCs) may be needed to protect the health of future generations. ‘Health risks include: Non-descended testes in young males, breast cancer in women, prostate cancer in men, developmental effects on the nervous system in children, attention-deficit hyperactivity in children, thyroid cancer (Mercola 2013).”

Marc clearing his Northern CA backwoods property. Wilderness living has its perks.

Marc clearing his Northern CA backwoods property.  Wilderness lifestyle has its perks.  And is as close as I can get to the way the pioneers lived.

“In some ways, our ancestors had it easy. Because they didn’t have chemically treated food and chemically enhanced kitchenware, their diets and cooking practices exposed them to fewer toxic hazards (Breast Cancer Fund 2016).”

Unfortunately Big-Ag, food processors and manufactures see a huge demand for convenience products with chemicals that make our foods smell, and taste and look more appetizing with long storage life.   Including cheap and toxic convenient household and hygiene products.  We’re addicted to all of them.   As long as consumer convenience demand and profits are high and long term health risk is not connected to an FDA approved SAFE chemical… the toxic environmental uptake and increase of insidious disease won’t be in decline anytime soon.

Nothing has changed much after years of health risk warnings from consumer safety advocates, epidemiologists and independent lab studies, etc.   Chemicals used in products are on the rise and so is disease.

Big Ag-Corps may appear green. Health conscious consumers should qualify... was the product produced by a certified organic farm?

Big Ag-Corps may appear green.  Health conscious consumers should seek to qualify the quality of product on labels… I.e., was the product produced by a certified organic farm?

The big winners are Chemical, Pharmaceutical, Big-Ag and Health Care industries.  To include a plethora of consumer product and processor manufactures.  Why do I list Health care services and Big-Pharm industries?

Treating acute and chronic disease is big business.  Cures are not.

“If it’s not about the money, what is it?”  I’d say it’s 2-fold.  Customers need and want lower cost and convenience products.  And industries are more than happy to continue providing profitable and cheap product that meet demand.

Until consumer demand changes to provide healthier products for you and your family, there are things you can do to reduce household and environmental toxins.

Recommendations,

What can you do to protect your family?

What can I say. I like sponge Bob. But this ones not made out of plastic toxins.

What can I say. I like sponge Bob. Although not made out of plastic toxins… it is likely made of a percentage of synthetic materials with toxins.

1   Don’t give plastic toys to small children unless marked BPA or Phthalates free.  “On October 15, 2007, California governor Arnold Schwarzenegger signed into law AB 1108 (also known as the California Toxic Toys Bill), making California the first state in the country to ban the use of phthalates from children’s products (West 2016).”

2   Eat less processed and convenience foods and consume more whole foods.

3   Purchase organic ‘green’ home cleaners, cosmetics and personal hygiene products.

4   Wear PPE (Personal Protective Equipment) e.g. gloves, mask, boots, hoodie, pants, long sleeve shirts, apron when using non-green cleaning products.

5   Read food, home cleaning products and hygiene labels – if you can’t pronounce the ingredients, it’s most likely a chemical preservative, additive, stabilizer, dye, solvent, etc., of varying toxic quality.  Go Green and Organic as often as possible and available.

Purchase green-organic when possible..

Purchase natural/organic when possible..

6   Don’t consume the same drinks and foods every day, especially convenience and fast foods.

7   Consume plenty of fruits, vegetable and water.

8.  Infrequently purchase water, juice, sodas and foods stored in plastics and cans.  Glass is the best container to store foods and drinks.

9   Check dates of frozen foods and use within a 30 day window.

10  Vent and circulate fresh outdoor air throughout the home by leaving windows cracked ¼” open.  Clean HVAC systems and ductwork per manufacturer recommendation.

11  Become a conscientious consumer safety advocate and practitioner and family educator of green/natural products.

12  Become a voice and vote.  Use your 1st Amendment rights to petition government and special interests to win voter-consumer choice.  Be an advocate, or support to ban or remove certain toxic ingredients from consumer goods and services.  Or call for label laws that inform shoppers ingredients known to cause cancer and other chronic disease.

Conclusion,

If consumers don’t demand the marketplace change; then realize cost and convenience has greater value to a majority populace than long term health risk.   With this reality and without consumer and health risk prevention education in our K-12 schools, it should be no surprise new generations don’t value healthy lifestyle.  While disease and health care costs continue to rise.

We have no one to blame but ourselves.

Marc T. Woodard, MBA, BS Exercise Science, ARNG, CPT, RET. 2016 Copyright. All rights reserved, Mirror Athlete Inc., http://www.mirrorathlete.com, Sign up for your free monthly newsletter.

References,

ATSDR. “Public Health Statement for Propylene Glycol.” ATSDR. Agency for Toxic Substances and Disease Registry, 21 Jan. 2015. Web. 20 May 2016.

Barry, R. M. “Please…Protect Yourself from Household Toxics Pamphlet by Debra Lynn Dadd.” Melaleuca Cleaning Products. RM Barry Publications, 2005-13. Web. 20 May 2016.

Breast Cancer Fund. “Chemicals in Food.” Breast Cancer Fund. Breast Cancer Fund, n.d. Web. 20 May 2016.

GoodGuide. “What Kinds of Consumer Products May Contain This Chemical?” ETHYLENE GLYCOL — Consumer Products. GoodGuide, 2011. Web. 20 May 2016.

Karaim, Reed. “Hazards at Home.” AARP Bulletin Today. AARP, May 2008. Web. 20 May 2016.

Laugesen, Murray. Safety Report on the Ruyan® E-cigarette Cartridge and Inhaled Aerosol. Rep. Christchurch, New Zealand: Health New Zealand, 2008. Print.

Mercola, Dr. Joseph. “Common Household Chemicals Linked to Human Disease.” The Huffington Post. TheHuffingtonPost.com, 8 July 2013. Web. 20 May 2016.

NRDC. “Health, Toxic Chemicals.” NRDC. Natural Resources Defense Council, 2016. Web. 20 May 2016.

PO/PG. “Food, Taste, Fun and Convenience.” – Propylene Glycol. PO/PG Sector Group of Cefic, Brussels, n.d. Web. 20 May 2016.

Smith, Graham. “Chemicals in Household Items Are ‘causing Huge Increase in Cancer, Obesity and Falling Fertility'” Mail Online. Associated Newspapers, 11 May 2012. Web. 20 May 2016.

West, Larry. “Toxic Toys: Chemicals in Toys Endanger Children.” About.com News & Issues. About.com, n.d. Web. 20 May 2016.

Young, Dr. “Is Cancer in Your Tub.” Is Cancer in Your Tub. Dr. Young, 19 Jan. 2011. Web. 20 May 2016.