Get Your Calories Early in the Day

Apr. 21, 2017 at 11:03am


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Diabetes Risk

Apr. 12, 2017 at 1:55pm


About 24 million Americans, nearly 8% of the population, have diabetes, a condition that disrupts the way the body uses glucose.  For the body to absorb glucose, the hormone insulin, which is produced in the pancreas, is necessary.  But in people with diabetes the pancreas does not produce insulin (or produces too little of it) or the body does not properly use the insulin that is produced.  As a consequence, glucose builds up in the blood and eventually begins to appear in the urine.  Over time, high glucose levels can cause devastating results such as stroke, high blood pressure, blindness, kidney disease, nere damage and amputation.  Diabetes is the fourth leading cause of death (often prematurely) in the U.S.  And heart disease is the leading cause of diabetes-related death.  Studies suggest that diabetes raises the risk of heart disease in men by 69% and in women by a whopping 174%.

Type 2 diabetes accounts for up to 95% of all cases of diabetes.  It usually strikes people in their fourties or older, although it is increasingly showing up in overweight, sedentary teenagers and even young children.  The main factor in the development of type 2 diabetes is excess weight.

Common symptoms of type 2 diabetes include frequent urination, increased hunger and thirst, weight loss, headaches, blurred vision, weakness and fatigue, infections (especially yeast), slow healing of cuts and bruises, irritability and tingling or numbness in hands or feet.

About 65% of diabetics die of heart attack or stroke, largely attributed to high blood pressure and an abnormal lipid profile.  But researchers now have shown that regular exercise (150 minutes per week) and weight loss (6%) can delay or prevent type 2 diabetes by 58%.  Once again, lifestyle remedies are critical.

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Heart Health Tip

Mar. 23, 2017 at 12:57pm


According to the National Sleep Foundation, Americans are sleep-deprived workaholics.  
Only about a third of us are sleeping the recommended seven to eight hours a night, 44% report trouble falling asleep, 48% say they wake up in the night too often and 50% say they wake up unrefreshed.  In fact, 40% say they have trouble staying awake on the job.

According to a review of 15 studies published in the European Heart Journal, consistently sleeping less than six hours a night nearly doubles your risk of heart attack and stroke.

So,what can you do to get enough sleep?  Here are a few suggestions.
  • Make the room pitch-black dark and set the thermostat between 60 and 67 degrees.
  • Exercise regularly, 30 to 40 minutes a day to help fall asleep more easily.
  • Stick to a regular sleep schedule.  Go to bed and get up at the same times each day.
  • Lose excess weight.  Overweight people are more prone to snoring and other nighttime breathing problems that can interfere with sleep.
  • Shut down your electronics an hour before bed as the light from some devices can stimulate the brain.
  • Avoid eating heavy meals too close to bedtime.

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Heart Health Tip

Mar. 17, 2017 at 9:57am


This is not as offbeat as it may sound.  Scientific evidence suggests that those who keep pets are likely to benefit from improvements in physical and emotional well-being.  Indeed, pets seem to be particularly therapeutic for people with or at risk of heart disease.  Several years ago, researchers studied patients in a coronary-care unit at a major hospital.  All had experienced a heart attack or had severe chest pain.  In a one-year follow up, 28% of those who did not own pets had died, as compared with only 6% of pet owners.

People with pets seem to handle anxiety and stress better, and have lower blood pressure - all of which can improve the odds of surviving a heart attack.  In addition, many behavioral scientists contend that loneliness, isolation, depression and hostility - all powerful predictors of adverse health outcomes - may partially be alleviated by the companionship of pets.  Some experts believe this may stem from active involvement in the daily care of pets and from unconditional love and acceptance that the animals offer their owners.  

Dog owners in particular are more likely to be physically active and are less vulnerable to the effects of stress.

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Waist Size

Mar. 13, 2017 at 10:20am


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Nutritional Balance

Feb. 17, 2017 at 11:23am

There has never been a time where there has been more information available on healthy eating – from bestselling diet books, to infomercials for cleanses, and secret tips in glossy magazines.  Unfortunately, many are not based on credible nutritional science. Watching medical experts tout the addition or subtraction of one nutrient as deliverance—only to change the channel and hear someone equally-thoroughly-credentialed touting the opposite—it can be tempting to write off nutrition advice altogether. This month we hear something is good, and next we almost expect to hear it’s bad. Why not assume the latest research will all eventually be nullified, and just close our eyes and eat whatever tastes best?

 The reality is that there are no magic foods or quick-fix solutions for eating healthy.  Foods are not inherently totally “good” or “bad,” as in you should always eat or you never should eat.  Some, however, are better choices than others (such as olive oil rather than stick margarine.)  My belief is that all food is good food.  It’s just that some are eaten in unhealthful amounts. 

It is important to base your dietary decisions on science from reliable sources such as the American Heart Association, the Academy of Nutrition and Dietetics and the National Cancer Institute.  I particularly like newsletters such as Nutrition Action, the Berkeley Wellness Letter and the Tufts Newsletter.   Be aware that some studies are funded by food manufacturers and that some authors take a “man bites dog” approach, presenting contrarian information as a marketing “hook.”  (More on misleading science in an upcoming blog.)

 Once you have the credible science, it is time to apply common sense to your actions.  I have used common sense and my experience in my own life as a guideline.  My default position from early on was a middle-of-the-road, moderate and balanced dietary pattern based very much on the global principles of a Mediterranean-style diet:  Don’t focus on one thing but on the whole diet. Be aware of the impact of nutrients on health, but center your dietary pattern on foods.  I have been consistent with this in my books ranging from the Don’t Eat Your Heart Out Cookbook to The Road to a Healthy Heart Runs Through the Kitchen.  My eating pattern has promoted a variety of foods: fruits, vegetables, beans, nuts, fish, olive oil, lean protein, whole grains, dairy products, and even wine.  I have centered my selections on fresh, local and in season whole foods and reduced or eliminated refined, processed, packaged and ready-to-eat foods, particularly those containing numerous additives, unhealthy trans fat and added sugar.  In short, I have eaten well with “real food.”  My cardiologist once remarked, “Joe, you have been eating and recommending the Mediterranean diet since before it was called the Mediterranean diet.”

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How to survive a heart attack when alone

Jan. 24, 2017 at 11:43am


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Jan. 11, 2017 at 10:00am

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Going Backward

Jan. 4, 2017 at 12:10pm

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Women & Heart Disease

Dec. 30, 2016 at 12:27pm

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