CROSSFEED 4-95
AEROMEDICAL NEWS
HEALTH NEWS
by L. Kline
CHANGE SPEEDS TO BURN MORE FAT - one technique some exercise experts are recommending to increase physical strength and aerobic fitness, and greatly increase fat-loss is called intermittent training. It involves breaking up your regular aerobic exercise with a few minutes of sprinting or other high-intensity work. In a recent study, eight men and nine women participated in a 20-week trial comparing a typical, continuous low-intensity workout to an intermittent workout of equal length. While the low-intensity workout burned more calories, fat loss was nine times greater for those who exercised at high intensity. The researchers speculate that the intermittent routine trains the body to burn more fat even when one is at rest.
Intermittent training can be attained when running, stair-climbing, rowing or exercising on a machine that lets you vary the resistance or intensity. An example would be a 30-minutes training session on an exercise bike. After about 10 minutes of low intensity, just breaking-a-sweat exercise, pick up the intensity for about two minutes to the point of labored breathing. After this two minute session, bring the level back down to normal. Then ten minutes later, again pick up the pace. It is similar to wind-sprints, but at a more relaxed and moderate pace. Men's Health 4/95
TONIGHT'S TOP TEN LIST - HEALTHIEST FOODS TO EAT - according to
Longevity magazine, here's the top 20 health foods to eat:
20. Quinoa (high quality protein)
19. Oats (soluble fiber)
18. Flaxseed (linolenic acid)
17. Salmon (omega-3 oils, minerals)
16. Soybean/tofu (soy protein-phytomins)
15. Beans (protein, complex carbohydrates, fiber)
14. Teas-black and green (antioxidants)
13. Garlic (antioxidants)
12. Bananas (magnesium)
11. Apricots (beta-carotene)
10. Cantaloupe (beta-carotene)
9. Citrus fruit (vitamin C)
8. Mangoes (bioflavonoids)
7. Papaya/pineapple/kiwi (enzymes)
6. Tomatoes/strawberries (antioxidants and vitamins)
5. Mushrooms (some contain beta-glutan, which helps the immune system)
4. Spinach (vitamins A, C, and folic acid)
3. Chili peppers (capsaicin-an antioxidant)
2. Carrots (beta-carotene)
1. Broccoli (best "one-stop" vegetable)
SPARE THOSE NUTRIENTS - vegetables actually retain more of their vitamin content when you microwave rather than steam them. The reduced cooking time and water requirements, combined with the unique action of the microwave cooking, are less damaging to heat-sensitive vitamins. Remember not to salt vegetables before cooking them; it will cause them to toughen, discolor and dry out.
And size does matter - when microwaving vegetables, that is. It affects cooking time, so if cutting up the vegetables, try to keep the pieces about the same size. Men's Fitness 6/95
EDIBLE EYE PROTECTION - not only will eating spinach, kale, or mustard greens at least once a week protect your eyes from damaging blue light, but these leafy greens provide more protection than time-honored carrots. A recent Massachusetts Eye and Ear Infirmary study showed that people who ate antioxidant-rich fruits and vegetables five or more times a week have half the risk of developing age-related vision degeneration as less-healthy eaters do. Researchers suspect the benefits of dale, mustard greens and spinach stem from lutein and zeaxanthin, two antioxidants present in the vegetables. Men's Fitness 6/95
MEANING OF BLOOD PRESSURE NUMBERS - Your blood-pressure reading consists of two numbers: the top one is the systolic pressure; it measures how forcefully the heart pumps blood. When it's too high, your heart is working harder than it should. The bottom number is the diastolic pressure; it gauges the force of blood flowing through your fully relaxed arteries between heart-beats. A high number here could indicate clogged or constricted vessels, though both numbers need to be evaluated together. A reading of 120/80 or lower is considered good. Repeated readings of 140/90 or above mean high blood pressure. Men's Health 9/95
WEIGHT TRAINING PLATEAU?-LIFT LESS TO GET STRONGER - if you have been weight training for some time and find yourself not making any progress, try using LESS - not more weight.
In one study, nine weight trainers worked out for three weeks. After that, for 10 days, they lifted the same amount of weight but cut the number of lifts they did by two-thirds. Cutting back the weight was the key. When the test subjects returned to their regular routines, they were stronger than before. According to Tom R. Baechle, Ed.D., chair of exercise sciences at Creighton University, "The less-intense workouts allow your muscles to recover and get stronger." Men's Health 4/95
STOMACH WOES - are you a sugarless gum-chewer who suffers from chronic gas or diarrhea? One possible problem is the sweetener used in the gum - sorbitol. The bacteria in the digestive tract breaks down the sorbitol, producing large amounts of gas that swells the colon and causes pain and cramps. Also, the body sends lots of water to flow into the G.I. tract, causing diarrhea. This is all simply solved by stopping consumption of products containing sorbitol, xylitol, or mannitol. Also these products are sometimes listed as sugar alcohol. Men's Health 9/95
BETTER THAN VITAMINS-PHYTOMINS - this is the latest "buzzword" in nutritional circles. Researchers have discovered a bunch of compounds buried in broccoli, onion, tomatoes, and other common fruits and vegetables that could be the most potent heart-protectors and cancer fighters discovered yet. They are officials known as "phytochemicals", but are becoming popularly known as "phytomins" (pronounced fight-a-mins). These compounds act in plants like white blood cells do in our bodies-to help the plant fight bacteria, viruses, fungi and insects, defend against dehydration, and harmful ultraviolet rays, and finally to stimulate chlorophyll production. According to Herbert Pierson, vice-president of Preventive Nutrition Consultants of Woodinville, Washington and a former project director with the National Cancer Institute, these compounds may help keep arteries clear of cholesterol, bolster resistance to cancer, neutralize toxins, reduce inflammation, and even prevent premature aging. Here are a few of the identified phytomins and how they may help you:
FLAVONOIDS -these compounds are found in wines. Researchers used to think that the alcohol in wine helped Europeans, who typically consume a high-fat diet, keep a very low death rate from heart disease (2.5 times lower than the U.S. rate). But now research indicates that it may to the flavonoids present in the grape skins. When allowed to steep, these skins impart their dark purple color to wine, along with their powerful nutrients. These may keep blood cells from clotting and causing a heart attack. White wine and mixed drinks (including Wild Turkey) don't have as pronounced an effect (sorry, Herb!). Other good sources of flavonoids include fruits (like cranberries, apples, and citrus fruits with their peels and pulp intact), and vegetables like onions, kale, green beans, broccoli, endive, and celery. Green and black teas also score high in flavonoids, along with naturally dark beers. Researchers at the M.D. Anderson Cancer Center in Houston believe that flavonoids also have a strong anti-cancer effect.
CAROTENOIDS - chiefly in this group is beta-carotene, which our bodies convert to vitamin A - a strong anti-oxidant. But there are over 600 other carotenoids, and current research indicates that many of them have similar disease-fighting properties. For example, people in Italy who ate seven or more servings of raw tomatoes every week had 60 percent less chance of developing colon, rectal, and stomach cancer than those who ate two servings or less weekly. Tomatoes are rich in a carotenoid called lycopene. This phytomin survives heating and processing, so it is present in tomato paste, sauce, juice, even ketchup and pizza.
Other carotenoids meriting study are canthaxanthin and lutein. Canthaxanthin is found in certain mushrooms, and seems to inhibit cancer growth. Lutein, found in spinach and kale, may protect against cataracts, as well as many cancers.
GENISTEIN, DAIDZEIN, and SAPONINS - no this is not a law firm. These phytomins are present in soybeans. Genistein and daidzein are reported to inhibit cancer growth in early stages. Saponins can lower blood cholesterol. One of the best ways to get soy protein into your diet may be to try some of the new meatless soy-burgers that are offered in restaurants and in certain markets. Try a variety of these as some are pretty bland, but a few are very similar to hamburger.
In summary, the best source of phytomins are fresh fruits and vegetables. Check out this issue's "Top Ten List" - it is loaded with great sources of phytomins.
SEMI-HEALTHY "FAST FOODS"? - in a hurry, but trying to be good about your diet is getting a little easier with these offering from the named fast-food chains:
TACO BELL: Light Taco Salad (330 calories-24% fat)
Light Chicken Burrito Supreme (410 cals.-21%fat)
Light Bean Burrito (330 calories - 13% fat) WENDY'S: Grilled Chicken Sandwich (290 cals. - 22% fat) Grilled Chicken Salad (330 calories - 30% fat)
Baked Potato with a Small Chili (500 cals-11% fat)
McDONALDS: McLean Deluxe (340 calories - 32% fat)
McGrilled Chicken Classic (250 cals - 11% fat)
SUBWAY: Just stay away from the cheeses, mayo, and oil and you'll be dining relatively fat-free.
BOSTON MKT:Turkey Breast Sandwich & Fruit Salad (500 cals-14%fat)
Skinless Turkey Breast,mashed potatoes, steamed vegetables, and cinnamon apples (660 calories - 20% fat) Men's Health 11/95
From the Flight Surgeon:
"ROCKIN AND ROL-IN"
by Joe Battersby, D.O.
FAA Medical Examiner
[insert Battersby article here]
(I will fax Battersby's article to you this week-LK)
