Colorado Springs CHIP: Health Tips

posted by Dr. Larry Cohen, July 27, 2011

Zucchini is good for you! It's a nutrient-dense food that contains whopping 3 grams of fiber and 1 gram of protein per cup. It's water packed, and low in calories (about 80 calories per pound). It's high in vitamins A, B, and C and rich in manganese, potassium, and magnesium. Look for one that feels firm and heavy.

For one thing, excercise promotes a process called neurogenesis in which stem cells in the brain create new neurons that help keep our brains lithe. Meanwhile, exercise also suppresses the activity of a protein called bone-morphogenetic protein, or BMP, which causes brain stem cells to become inactive and puts the brakes on neurogenesis.

Physical activity also triggers increases in the level of a pro-neurogenesis protein in the brain called, aptly, noggin.

The result is a younger, smarter brain.

So use your noggin: Get off the couch and start moving your body!

Fiber Saves Lives

Providing further support for the recommendation to eat plenty of fiber, a new large study shows that fiber intake is associated with a significantly reduced risk of total death, including cardiovascular mortality and deaths from infectious and respiratory diseases!

In this month Archives of Internal Medicine, the study found that those with the highest fiber consumption were 22% less likely to die than those with the lowest fiber consumption. Besides lowering the risk of death from cardiovascular, infectious, and respiratory diseases there was also an inverse association with fiber intake and cancer death in men. The authors stated that this study "adds to the literature and suggests that dietary fiber intake is associated with a decreased likelihood of death".

An accompanying commentary also stated that this study supports the hypothesis that dietary fiber is important for longevity. The 2010 and the newly released 2011 dietary guidelines recommend choosing fiber-rich fruits, vegetables, and whole grains. And specifically, in this study, dietary fiber from grains, but not other sources, was significantly related to total and cause-specific death in both men and women. They note that "fiber isolates probably do not provide the same benefits as intact, whole grains."

Optimal Health in 2011

It’s 4:00 a.m., I’m in the emergency department, and just finished taking care of another heart attack victim. He was shocked to find out that the chest pain he was having was a heart attack. He said he was in good shape, ate plenty of fish and olive oil, took his cholesterol medicine, and thought he was healthy. He was healthy until about 15 minutes ago when I told him he was having a heart attack.

This disease starts when we are children, spackling blood vessels with plaque. It takes years to develop, and in a split second, your life is changed, forever! This is largely preventable and even reversible.

At this time of year, when all the "goodies" are calling your name, urging you to take part, begging to be a part of you, literally, don't be scared. Just remember to use your good, common sense. Make a decision to make good lifestyle choices for diet and exercise. Make a plan and follow it.

If you slip, don't kick yourself. Remember, you are not alone and you can be successful. But realize, if you think you can walk off that 2,000 calorie dessert, you will have to walk 20 miles to do it! Get a buddy to be accountable to.

Remember Philippians 4:13. God wants you happy and healthy. Enjoy life. And stay out of the ER!

For more information about making healthy lifestyle choices or for the dates of the next CHIP class, check back here, www.coschip.com.

Useful Guidelines for Eating for Optimal Health

Eat at least ONE-HALF CUP of beans/legumes in soup, salad, or other dish once daily.

Walking Protects Women Against Stroke

A study that will be published in the June 2010 issue of Stroke found that women who walk two or more hours a week, especially at a brisk pace, are significantly less likely to experience any type of stroke (hemorrhagic [bleeding in brain] or ischemic [clot formation in artery]), according to long-term follow-up findings from the Women's Health Study.

Specifically, women who walked two hours or more a week had a 30% lower risk for any type of stroke than women who did not walk, whereas women whose usual walking pace was brisk (greater than 3 miles per hour) had a 37% lower risk for any type of stroke than women who did not walk.

With hemorrhagic strokes, women who walked more than two hours a week had a 57% lower risk of hemorrhagic stroke than women who did not walk, whereas women whose usual walking pace exceeded 3 miles per hour had a 68% lower risk of hemorrhagic stroke than women who did not walk.

The study also found an inverse association between total leisure-time physical activity and risk for total and ischemic stroke, but the the association was of borderline significance. Nevertheless, women who were more active in leisure-time activities were 17% less likely to have any type of stroke than the least active women.

The overall take-home message in terms of stroke prevention is that regular physical activity is essential to minimize the risk of cardiovascular disease. So get out there and start walking!

Want to Live to Be 100? Eat More Beans!

Many of the longest-living populations in the world are lovers of legumes (more commonly known as BEANS.) The people of Okinawa, Japan, with the highest percentages of centenarians on earth, eat a diet rich in soybean-based products like tofu.

Campodimele, Italy, a hilltop village south of Rome, has so many centenarians it is known as the "Village of Longevity." Daily they eat a diet full of lentils, chickpeas, and white beans.

Scientists have identified five groups of long-lived people (aged 70 and older)—Japanese in Japan, Swedes in Sweden, Anglo-Celtic people in Australia, and Greeks in both Greece and Australia—and observed them for the next seven years, tracking their health status and food choices among nine different categories: vegetables, legumes, fruits, nuts, cereals, dairy products, meat, fish, and monounsaturated fats.

The researchers found that legumes were the most important dietary predictor of survival among the elderly, "regardless of ethnicity." For every 20-gram increase in daily legume intake (about three-fourths of an ounce), there is a 7 to 8% reduction in mortality hazard ratio.

You'd be hard pressed to find a more perfect food than beans. They are an excellent source of protein, vitamins, minerals, and complex carbohydrates. They are very low in fat and virtually sodium free. They are also very filling.

As far as fiber, even the lowest-fiber bean puts most other foods to shame. One cup of high-fiber beans, like pinto or black beans, tallies up to 16 grams of fiber. You'd have to eat eight slices of whole wheat bread to get that amount of fiber. And, it's mostly cholesterol reducing, soluble fiber. This makes beans an excellent heart-healthy alternative to meat.

Here are some simple tips for getting more beans, and their many benefits, into your life:

Health Tips

The Big Z!

Physical Activity Profoundly Affects Mental Performance

Fiber Saves Lives

Optimal Health in 2011

Useful Guidelines for Eating for Optimal Health

Walking Protects Women Against Stroke

Want to Live to Be 100? Eat More Beans!



		Health Tips The Big Z! posted by Dr. Larry Cohen, July 27, 2011 Zucchini is good for you! It's a nutrient-dense food that contains whopping 3 grams of fiber and 1 gram of protein per cup. It's water packed, and low in calories (about 80 calories per pound). It's high in vitamins A, B, and C and rich in manganese, potassium, and magnesium. Look for one that feels firm and heavy. Physical Activity Profoundly Affects Mental Performance posted June 1, 2011 For one thing, excercise promotes a process called neurogenesis in which stem cells in the brain create new neurons that help keep our brains lithe. Meanwhile, exercise also suppresses the activity of a protein called bone-morphogenetic protein, or BMP, which causes brain stem cells to become inactive and puts the brakes on neurogenesis. Physical activity also triggers increases in the level of a pro-neurogenesis protein in the brain called, aptly, noggin. The result is a younger, smarter brain. So use your noggin: Get off the couch and start moving your body! Fiber Saves Lives posted by Dr. Larry Cohen, February 17, 2011 Providing further support for the recommendation to eat plenty of fiber, a new large study shows that fiber intake is associated with a significantly reduced risk of total death, including cardiovascular mortality and deaths from infectious and respiratory diseases! In this month Archives of Internal Medicine, the study found that those with the highest fiber consumption were 22% less likely to die than those with the lowest fiber consumption. Besides lowering the risk of death from cardiovascular, infectious, and respiratory diseases there was also an inverse association with fiber intake and cancer death in men. The authors stated that this study "adds to the literature and suggests that dietary fiber intake is associated with a decreased likelihood of death". An accompanying commentary also stated that this study supports the hypothesis that dietary fiber is important for longevity. The 2010 and the newly released 2011 dietary guidelines recommend choosing fiber-rich fruits, vegetables, and whole grains. And specifically, in this study, dietary fiber from grains, but not other sources, was significantly related to total and cause-specific death in both men and women. They note that "fiber isolates probably do not provide the same benefits as intact, whole grains." Optimal Health in 2011 by Dr. Larry Cohen It’s 4:00 a.m., I’m in the emergency department, and just finished taking care of another heart attack victim. He was shocked to find out that the chest pain he was having was a heart attack. He said he was in good shape, ate plenty of fish and olive oil, took his cholesterol medicine, and thought he was healthy. He was healthy until about 15 minutes ago when I told him he was having a heart attack. This disease starts when we are children, spackling blood vessels with plaque. It takes years to develop, and in a split second, your life is changed, forever! This is largely preventable and even reversible. At this time of year, when all the "goodies" are calling your name, urging you to take part, begging to be a part of you, literally, don't be scared. Just remember to use your good, common sense. Make a decision to make good lifestyle choices for diet and exercise. Make a plan and follow it. If you slip, don't kick yourself. Remember, you are not alone and you can be successful. But realize, if you think you can walk off that 2,000 calorie dessert, you will have to walk 20 miles to do it! Get a buddy to be accountable to. Remember Philippians 4:13. God wants you happy and healthy. Enjoy life. And stay out of the ER! For more information about making healthy lifestyle choices or for the dates of the next CHIP class, check back here, www.coschip.com. Useful Guidelines for Eating for Optimal Health (Posted December 20, 2010) Eat a LARGE SALAD every day. Eat at least ONE-HALF CUP of beans/legumes in soup, salad, or other dish once daily. EAT at least three fresh fruits a day. EAT at least one large serving of steamed green vegetables daily. EAT one ounce of raw nuts and seeds three times a week. Walking Protects Women Against Stroke (Posted April 9, 2010) A study that will be published in the June 2010 issue of Stroke found that women who walk two or more hours a week, especially at a brisk pace, are significantly less likely to experience any type of stroke (hemorrhagic [bleeding in brain] or ischemic [clot formation in artery]), according to long-term follow-up findings from the Women's Health Study. Specifically, women who walked two hours or more a week had a 30% lower risk for any type of stroke than women who did not walk, whereas women whose usual walking pace was brisk (greater than 3 miles per hour) had a 37% lower risk for any type of stroke than women who did not walk. With hemorrhagic strokes, women who walked more than two hours a week had a 57% lower risk of hemorrhagic stroke than women who did not walk, whereas women whose usual walking pace exceeded 3 miles per hour had a 68% lower risk of hemorrhagic stroke than women who did not walk. The study also found an inverse association between total leisure-time physical activity and risk for total and ischemic stroke, but the the association was of borderline significance. Nevertheless, women who were more active in leisure-time activities were 17% less likely to have any type of stroke than the least active women. The overall take-home message in terms of stroke prevention is that regular physical activity is essential to minimize the risk of cardiovascular disease. So get out there and start walking! Want to Live to Be 100? Eat More Beans! Many of the longest-living populations in the world are lovers of legumes (more commonly known as BEANS.) The people of Okinawa, Japan, with the highest percentages of centenarians on earth, eat a diet rich in soybean-based products like tofu. Campodimele, Italy, a hilltop village south of Rome, has so many centenarians it is known as the "Village of Longevity." Daily they eat a diet full of lentils, chickpeas, and white beans. Scientists have identified five groups of long-lived people (aged 70 and older)—Japanese in Japan, Swedes in Sweden, Anglo-Celtic people in Australia, and Greeks in both Greece and Australia—and observed them for the next seven years, tracking their health status and food choices among nine different categories: vegetables, legumes, fruits, nuts, cereals, dairy products, meat, fish, and monounsaturated fats. The researchers found that legumes were the most important dietary predictor of survival among the elderly, "regardless of ethnicity." For every 20-gram increase in daily legume intake (about three-fourths of an ounce), there is a 7 to 8% reduction in mortality hazard ratio. You'd be hard pressed to find a more perfect food than beans. They are an excellent source of protein, vitamins, minerals, and complex carbohydrates. They are very low in fat and virtually sodium free. They are also very filling. As far as fiber, even the lowest-fiber bean puts most other foods to shame. One cup of high-fiber beans, like pinto or black beans, tallies up to 16 grams of fiber. You'd have to eat eight slices of whole wheat bread to get that amount of fiber. And, it's mostly cholesterol reducing, soluble fiber. This makes beans an excellent heart-healthy alternative to meat. Here are some simple tips for getting more beans, and their many benefits, into your life: Toss a handful of beans into your salads (try cannellini beans). Stir beans into your pasta sauces or soups. Fold beans, like black or pinto, into corn tortillas with some salsa. Puree beans for a dip.