OSTEOPENIA – HOW IS YOUR BONE DENSITY ?!

Last week, we talked about Sarcopenia – this week we delve into Osteopenia; Wikipedia definition: Osteopenia is a condition in which bone mineral density is lower than normal. It is considered by many doctors to be a precursor to osteoporosis. However, not every person diagnosed with osteopenia will develop osteoporosis.

Bottom line is – we need to keep our bones healthy and strong. As we age, our bone density will gradually decline, but there are various ways to maintain adequate strength in our bones. Diet, exercise and supplements can all help enhance our bone density.

For a bit more detailed look at this aging condition, check out this article/link.

Bones are obviously crucial to our daily existence, but many people seem to take our bones for granted. As we go through life, it is important for us to keep paying attention to the vital skeletal system in our bodies. This second article this week focuses on a variety of factors for overall bone health.

Are you consciously taking care of YOUR bones?!

“Make yourself stronger than your excuses.”
(Adding a new motivational slogan at the end of each post ….)

GR​OK ON !

SARCOPENIA – ARE YOU LOSING MUSCLE MASS ?!

This week’s topic is sarcopenia, which is basically a loss of muscle tissue and muscle mass, which occurs as part of the ageing process. Yet, it is definitely possible to maintain desired muscle mass, and hopefully reverse the process of sarcopenia.

Just a few days ago this NY Times article discussed the topic of sarcopenia, focusing mainly on “older” people – past 50 is old?! This condition can actually start in people as early as their late 30’s and 40’s, and progress if not addressed properly. Maintaining muscle mass is one of the main reasons for my regular resistance/weight training program, and I fully believe that it helps slow many other factors in the overall ageing process. Reminder from the Primal Blueprint Fitness Pyramid – two times per week of strength training is adequate. AND – strength exercises always just makes me feel better! Just pick up and put down some heavy things each week – with good form!

The second article this week delves much deeper on sarcopenia, and how to prevent/decrease/reverse any symptoms of this condition. Check for yourself to see how many of these ten methods for addressing your own muscle mass/muscle deterioration you are currently practicing!

GR​OK ON !

FAT AS FUEL SOURCE ?!

For many years, most people pursuing fitness and athletic endeavors-accomplishments have thought it best to use carbohydrates as a source of fuel. We have been told (and are still being informed) by the so-called experts, that having a big high-carb meal of pasta-spaghetti, etc …. the night before a big game or event will serve as the best energy source. I was definitely stuck in that paradigm (rut) for years, trying my best to load up with starchy carbohydrates especially, but eventually and especially in longer bouts of exercise or long races, my fuel (glycogen stores) would diminish.

Yet, in the past several or more years, the science of fueling for exercise has evolved significantly. Now, many exercise physiologists are recommending healthy fats sources to athletes and everyday exercisers. Participants in longer distance events are now often seen fueling on fatty treats like almond butter or coconut butter packets. There is much evidence now, to prove that fueling with fats should be considered as a main source of energy, and for your overall metabolism. This article best explains this paradigm shift.

Today, my primal eating habits consist of a good daily amount of healthy fats, used either for cooking or eating – butter, ghee, avocado oil, coconut oil, avocados, olives, nuts & seeds, coconut products, olive oil, nut butters, etc …. I would guess that my nutritional/macronutrient intake would be about 50% fats, 30% proteins, and around 20% carbohydrates (mainly from vegetables, quinoa, wild rice and a bit of fruits). My daily energy levels have been consistently high throughout the day, with very few lulls; whereas I used to pften experience a late afternoon energy crash. I attribute much of my current daily energy to my food-drink intake. It is obvious that my body has adapted, and changed from my earlier carb-heavy days as a “sugar-burner” to now becoming fully fat-adapted and a “fat-burning machine!”

I hope many others can follow a similar path to becoming fat-adapted. More to come on fat, cholesterol, etc …. in upcoming posts. For now, try adding more healthy fats into your daily nutrition plan!

GR​OK ON !

COCONUT OIL NOT HEALTHY ?!?!

“Coconut Oil is Pure Poison!” That is the recent headline of a NY Post article, this message being publicized by a Harvard professor. Back in June 17, the AHA (American Heart Association) also condemned coconut oil.

With several people contacting me once again recently to ask me about this claim, I felt compelled this week to “set the record straight.”

Coconut oil has been touted by many wellness enthusiasts in recent years as a healthy, natural cooking oil. We can find numerous references and research articles from trusted sources about the many benefits of using coconut oil. Here is one link to start with ….

I believe that the various studies and research to make these claims against coconut oil are immensely flawed. Additionally, any evidence from various American sources sets off my alarm bells immediately. After all, the U.S.A. is probably the most unhealthy nation in the world, with record levels of obesity, diabetes, etc …. But much of the rest of the world is catching up also.

There are a number of articles-links-evidence with refute the claims of the Harvard professor and the AHA. I agree and support the articles below “wholeheartedly” – pun intended! When you have time, please peruse-review these articles, and then you can decide personally, if you will now decide to replace coconut oil with vegetable oils. You can easily guess the choice I made!

These articles come from the following sources:
– Functional & Integrative Medicine Doctor
– Medical Director at Cleveland Clinic’s Center for Functional Medicine
– A “real food” Licensed Registered Dietitian Nutritionist
– Doctor of natural medicine, and clinical nutritionist

GR​OK ON !

BODY FAT – WE ALL HAVE SOME !

This week’s topic is possibly a bit sensitive, but something that needs to be considered as we proceed through our lifetimes. Every individual carries a certain amount of body fat, no matter how lean or skinny they may look. A certain amount of body fat is necessary, but how much is too much? Additionally, there are various kinds of body fat we all carry, as this article describes in detail; including these meaningful statements:

“Belly fat is bad. Fat around your heart is bad. Fat in your liver is bad. Subcutaneous fat looks bad and is hardest to burn but might not be too unhealthy. Losing weight will reduce all of it.”

Visceral fat is one that is most concerning to me, as being situated near and around some major organs in our body, it will obviously affect the overall effectiveness of these organs. This link presents an excellent description of visceral fat – including a definition, how it occurs, risk factors for various diseases and conditions, and some suggestions for decreasing/lowering the amount of visceral fat in the body.

It seems to be commonly accepted that as we age, and from what we consider to be our ideal healthy weight – a number of people gain 2-3 pounds or kilos each year. That does not seem like a big number, but after 20-30 years (or less) …. there can be a noticeable and unpleasant change in body composition. Along with a possible decrease in physical activity, individuals may find themselves feeling sluggish on a daily basis, as they struggle to maintain energy levels, while not being as productive as in past years.

In closing, please consider that too much additional weight gain over the years is something to take note of, and it is also something in which we can take action steps to reverse. Have a great upcoming week!

GR​OK ON !