SWALLOW THIS!!

Everyone’s talking about the latest survey, published in The Journal of the American Medical Association.

Their “Conclusion In this large prevention trial of male physicians, daily multivitamin supplementation modestly but significantly reduced the risk of total cancer.”

Some important takeaways from different sources:

• No effect on prostate cancer.
• “It’s a very mild effect and personally I’m not sure it’s significant enough to recommend to anyone, although it is promising,” said Dr. Ernest Hawk, Vice President of Cancer Prevention at the University of Texas MD Anderson Cancer Center and formerly of the National Cancer Institute.
  
  Click here for the source.
  
  
• The reduction in total cancers was small but statistically significant, said the study’s lead author, Dr. J. Michael Gaziano.
  
  Click here for the source.
  
  
• Susan M. Gapstur, PhD, MPH, American Cancer Society vice president, Epidemiology Research Program, commented on the findings:"This well-designed randomized clinical trial suggests that a daily multivitamin was associated with a modest reduction in cancer risk in older non-smoking men.
  
  Click here for the source.

Jay’s bottom line:

Almost everyone* should be taking a multi-vitamin daily. Many good multi-vitamins can be purchased for less than 25 cents each. A quarter a day PLUS a balanced diet and a regular exercise routine will make for a healthier, fitter YOU!



*ALWAYS CHECK WITH YOUR PHYSICIAN BEFORE STARTING or CHANGING ANY DIET OR EXERCISE ROUTINE.

The TRUTH!?

London Olympic stadium 

THE TRUTH
click on London Olympic stadium to view YOU Tube video.

It's a VERY long video, almost one hour.

Listen to it 5 or 10 minutes at a time.

The video presents the findings of a study by Oxford University about:

     - sports drinks

     - running shoes

     - dehydration

     - supplements 

The journalist points out the challenge of science versus show biz.

Questions  / observations raised include:
          Are sports drinks better than water?

          What is the value of low calorie sports drinks, if the benefit from sports drinks are the 

                   carbohydrates and they have been eliminated in low calorie sports drinks?

           The most important factors related to reducing injury during running include: 

                    distance, recovery time, intensity.

The video, although not light, does include some humorous points:

                     11:30 - Jam on bread.

                     31:09 - Humans are the only animal that needs to be told how much to drink.

Jay's 2 cents:

• Use common sense
• Try to be consistent

For example:  If you need to drink, and you should if you have been exercising and in hot weather, what do you accomplish by drinking sugary drinks? Water is what your body needs.

How many carbs?

Kudos to Gary Taubes, “What Really Makes Us Fat”, The New York Times, Sunday Review, Sunday July 1. He cites a clinical trail by Dr. David Ludwig of Boston Children’s Hospital as published in The Journal of the AMA. Taubes characterizes the results of Ludwig’s study as ‘remarkable’. He credits Ludwig’s study with performing a test that has never been done before – effectively semi starving experiment subjects. And the results: …”the fewer carbohydrates consumed, the more energy these weight reduced people expended.

Credit should be given to those whose studies revealed similar conclusions three quarters of a century ago:
Adelle Davis in her Let's Eat Right to Keep Fit (1954) cites a 1943 study by G.W. Thorn, J.T. Quinby and M. Clinton. Davis writes of their study, “ After the high-protein meal, however, the metabolism rose more quickly than did the blood sugar and stayed high throughout the entire six-hour study period.”

Jay’s thoughts:

• Everybody has a unique metabolism. Certain things will work for you that won’t for your brother, friend, spouse or child. You need to find out what works for you. 
• Given the above, there are some generalizations that work. 
  Jay is a BIG believer in BOTH:
  1. Everything in moderation.
  2. Less carbs; more protein.
• There are 48 grams of carbohydrates in 16 ounces of soda. Don't drink carbs.


Members of J’s GYM – feel free to read / browse through Let's Eat Right to Keep Fit. This and other books are available in our Juice Bar library.

Another cup of COFFEE?

Read the article by Jane Brody.
<-- click on the beans

It's NOT so simple.
She starts the article with her bottom line which is deceptively simple and then she goes all around.


Jane's bottom line:

"smoking and many other factors known to influence health and longevity were taken into account, coffee drinkers in the study were found to be living somewhat  longer than abstainers."

She continues:     

• The observed benefit of coffee drinking was not enormous
• when the data were adjusted only for age, the risk of death was greater among coffee drinkers
• but when the researchers took into account other health-related characteristics… like…. physical activity and body mass index, those who regularly drank coffee lived longer. 

      Jay says:

•  Limit yourself to TWO (2) cups a day
•  Everything in Moderation!                         

link to: Jane Brody's article

FIBER

According to the Institute of Medicine the recommended intake for total fiber for adults 50 years and younger is 38 grams for men and 25 grams for women, while for men and women over 50 it is 30 and 21 grams per day, respectively.

Benefits of Fiber

• Normalizes bowel movements
• Lowers risk of developing hemorrhoids, and small pouches in your colon (diverticular disease)
• Lowers blood cholesterol levels
• Can reduce blood pressure and inflammation, which is also protective to heart health
• Helps control blood sugar levels
• Aids in weight loss

Table 1: Click to see Larger

Sources of Fiber

1. Beans: Think three-bean salad, bean burritos, chili, soup.
2. Whole grains: That means whole-wheat bread, pasta, etc.
3. Brown rice: White rice doesn't offer much fiber.
4. Popcorn: It's a great source of fiber.
5. Nuts: Almonds, pecans, and walnuts have more fiber than other nuts.
6. Baked potato with skin: It's the skin that's important here.
7. Berries: All those seeds, plus the skin, give great fiber in any berry.
8. Bran cereal: Actually, any cereal that has 5 grams of fiber or more in a serving counts as high fiber.

 Table 2: Click to see Larger 

9. Oatmeal: Whether it’s microwaved or stove-cooked, oatmeal is good fiber.
10. Vegetables: The crunchier, the better.



For those who want more detail, see the chart below:

Sources (for this blog):

• eHealthMd
• The Institute of Medicine (IOM)
•  Chart – Categories and coloring by Jay.  Adapted from World's Healthiest Foods (George Mateljan Foundation)

Here’s to a GREAT Holiday season..

Okay – How did you do on Thanksgiving?

Studies show that most Americans gain one pound on this day alone – and some of us NEVER lose it.

Here are some tips to help you from now until Tuesday, January 3.


Eat the Veggies
and don't dip them


Don't Eat the JUNK
Cake, candy, and soda are out


Alcohol
If you must, have two glasses of WINE


Fruits
Almost always a healthy choice – eat an apple BEFORE you leave home.


Exercise
There is NEVER enough time. Cut down a little if you must, but do something. At least twenty minutes of your favorite high calorie burn at least 3 times per week. If you’re only working out 3 times a week now, this will be a tough one. Simply coming to the gym WILL keep you inspired and motivated.


If you need help, please contact Jay, at   JAY2@JsBigGym.com

DON’T EAT PROCESSED MEATS:

EVERYONE AGREES!
(Well maybe not the processors).

DON’T EAT PROCESSED MEATS.


Processed meats include:

• hot dogs
• beef jerky 
• bologna
• ham
• salami
• sausage
• and other packaged lunch meats.

These meats are frequently high in calories, saturated fats and sodium. They contain Monosodium glutamate (MSG) and sodium nitrate.

The World Cancer Research Fund in October, 2010 concluded: 
'Processed meats are too dangerous for human consumption'.


Some studies suggest that eating processed meats may increase your risk of colon, kidney, pancreatic and stomach cancer, coronary heart disease and diabetes.

Studies also say that these cancer risks do not come from eating fresh, non-processed meats. They only appear in people who regularly

Know your A, B, Cs.. Multivitamins;

What the experts have to say?
 The Journal of the American Medical association
“Most people do not consume an optimal amount of all vitamins by diet alone. Pending strong evidence of effectiveness from randomized trials, it appears prudent for all adults to take vitamin supplements.”

June 19, 2002 

Nutrition Digest published by the American Nutrition Association
Supplements :
“…minimum daily requirements are averages that might apply to the average person, but there will be people on either end of the bell shaped curve who may have other needs. Most of us are left with a common sense "middle of the road" approach. A good, preferably hypoallergenic, multivitamin and mineral preparation with adequate vitamin C and calcium and magnesium is a start. Hypoallergenic usually means made without milk, wheat, yeast, soy, corn, or fish.

Volume 35, No. 2 - July 2011
 

Consumer Reports
“Most we tested were fine, so select by price”  

September 2010
 

consumersearch
“Experts agree that getting your nutrients from whole foods is best -- you reap all the benefits of each individual vitamin without the risk of side effects seen when

Next time you drink your morning coffee:











1. You don’t NEED more than 2 cups.

2. By switching to SKIM milk from whole milk and using only ONE ounce of milk per cup you save 8 calories per cup.

3. Cut your sugar to ONE teaspoon. (Each teaspoon has 15 calories.) If

LOSE 50 pounds in a YEAR! COUNT ON IT!!!

The following easy to follow plan will shape you up in no time.

This is a simple plan, and one year is not a lot of time.

START NOW! The only thing you have to LOSE is the WEIGHT!

First, the numbers (Don’t let the numbers scare you):

• One pound = 3500 calories. 
• The average MAN needs 2300 calories per day to maintain his current weight. 
•  The average WOMAN needs 1900 calories per day to maintain her current weight.

Keep reading, NO ONE is average!

US Dept’s of Agriculture and Health and Human Services Guidelines to Help Americans Make Healthier Food Choices and Confront Obesity Epidemic

• Enjoy your food, but eat less.

• Avoid oversized portions.

• Make half your plate fruits and vegetables.

• Switch to fat-free or low-fat (1%) milk.

• Compare sodium in foods like soup, bread, and frozen meals – and choose the foods with

lower numbers.*

• Drink water instead of sugary drinks.

SALT  ( 1 teaspoon salt = 2,300 mg sodium ):
Reduce daily sodium intake to less than 2,300 milligrams (mg) and further reduce intake to 1,500 mg among persons who are 51 and older and those of any age who are African American or have hypertension, diabetes, or chronic kidney disease.
The 1,500 mg recommendation applies to about half of the U.S. population, including children, and the majority of adults.

Nuts to you!!!

Nuts are a year round favorite.  They are easy. So go for them.  PLEASE remember:

The value in the table are for ONE (1) ounce.  

Limit yourself to TWO ounces per day.

Next blog we'll tell you how long you have to exercise to burn the calories.

The above chart is based on information from AND more information is available at:  

                              

Fact Sheet                                                                

                                                                      

University of Nebraska - Lancaster County