In This Issue

• More on Metabolism
• Alpha - Lipoic Acid
• Top Ten Superfoods
• Can't Get Fit?
• Exercise Corner -- Pushup
• Questions And Answers

Ordinarily, when we talk about metabolism, we are talking about calories (see Note 1) in/out. Mostly weight loss, or lack of it. BMR plus those calories required for activities carried out as part of our daily lives. You know, things like walking to and from our cars, or getting on/off escalators. Now that you know what metabolism is, you might ask what determines one's metabolic rate? Exercise is a big factor. It may increase one's normal metabolism by tenfold, during the activity; and in the case of aerobic exercise metabolism remains elevated for some time -- duration determined by intensity and duration of exercise. BMR/RMR is determined by factors such as gender, age, surface area, and percentage of lean body mass. The only one of these factors that can be changed is lean body mass. Do some weight training and build some muscle, and metabolism increases. Likewise, if you lose muscle mass, metabolism decreases.

Now, to the point of all this -- yes, there is one. If you were an active, male high schooler, like a crosscountry runner, for example; you could probably eat anything you wanted, and not worry about your weight, except maybe maintaining it. As a runner, it can be assumed that this hypothetical individual has a favorable lean body mass to fat mass ratio -- maybe not much muscle, but not much fat either. But now, a few decades later, and 40 extra pounds, or so; losing weight is desirable, but not so easy. What happened?

Several things -- that lithe, bundle of energy has been replaced by an older, fatter, less athletic individual. The extra fat creates an unfavorable lean body mass to fat mass ratio, which yields a slower metabolism. Fast twitch muscle fibers 'shrink' with aging, which leads to a lower proportion of fast twitch fibers, making him slower and weaker.

It's that dreaded, inexorable, inevitable, sarcopenia at work. You can fight it, slow it down, but you can't defeat it.

The bottom line is that you can lose weight as you age, but it is difficult, and takes time.

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Note 1 - A calorie is actually a unit of heat, although we talk about them as if they were tiny pieces of food, which practically speaking, is okay.

From the March 12, 2002 NUTRITION NEWS FOCUS comes this information on Alpha-lipoic acid.

Alpha-lipoic acid (also called thioctic acid) is an antioxidant that is being touted for preventing aging and cancer, curing heart disease, diabetes, depression, AIDS and cataracts. Most studies on this compound have been done in animals or on cells in test tubes. False claims that it is soluble in both water and lipid abound on the Internet; it is fat soluble and insoluble in water.

There have been 16 studies on diabetics to improve insulin sensitivity and to prevent nerve problems. Small, short term results were encouraging, and a large, longterm study is in progress. This is where alpha-lipoic acid seems to have the most promise. But this does not suggest that it will make your muscles bigger, a claim used to sell this compound.

HERE'S WHAT YOU NEED TO KNOW: There is no solid evidence that taking alpha-lipoic acid is beneficial for most of the conditions claimed, even though some famous scientists are touting its benefits. In addition, the dose is not established, and there are no safety data on longterm ingestion of this chemical. Nevertheless, you can buy bottles of this stuff for any condition you think you've got. Until we have information on the points listed, this is not ready for prime time.

Here is a list of the top ten superfoods of all time as compiled by Esther Blum, MS, RD, CDN, CNS. Please note that this is her personal opinion, not necessarily shared by the rest of the world, but anyone compiling a top ten list would likely include most of those listed below.

1. Flaxseeds: Small brown seeds that have been around for at least a million years. They are rich in plant estrogens called lignans that may lower breast cancer risk and act as powerful antioxidants. They may also fight colon cancer. Also, a recent study showed that regular consumption of flaxseed oil improves bone density levels. Flaxseeds can be hard to digest (they are hard as rocks), so grind them in a coffee grinder (or ???) and sprinkle on salads, yogurt, oatmeal, or just about anything you cook -- such as soups. They may also be added to anything (such as bread), that you bake at home.

2. Sweet Potatoes: Rich in betacarotene, potassium, vitamin C and fiber, sweet potatoes make a nutritious component of a meal, and not just at Thanksgiving. They are easy to digest, gluten-free, and can be a healthier choice than regular old "spuds."

3. Fish: Eating fish is good for you! Numerous studies document that eating fish three-to-four times per week prevents coronary artery disease, lowers blood pressure and cholesterol, promotes weight loss, and improves circulation. We are talking here of cold water fish, like salmon, which are a good source of omega-3 oils, a healthy type of fat.

4. Raw Nuts and Seeds: They are rich in magnesium, zinc, and selenium and consequently help relieve sugar cravings. They are nutrient-dense, containing both essential fatty acids and protein, which can help you achieve blood sugar balance when eating them regularly. Try sprinkling them on salads, yogurt, or grabbing a handful for a snack -- not too many though, as they are high in fat.

5. Green Tea: Green Tea is rich in antioxidants, reputedly making it an excellent cancer-preventative. It also controls inflammation, promotes weight loss (used in moderation), suppresses aging, controls high blood pressure, and prevents cancer and heart disease. A study at the University of Kansas showed green tea to contain 100 times the antioxidant strength of vitamin C, and 25 times that of vitamin E. [Black tea also contains healthy ingredients. Perhaps this is similar to red wine being extolled for having heart-protecting qualities, while there are studies that show moderate amounts of alcohol (regardless of the source) is heart healthy.

6. Garlic: Garlic seems to contain literally hundreds of health benefits! It is a natural antibiotic, an antifungal agent, helps lower blood pressure, boosts the immune system, balances blood sugar, prevents heart disease, fights intermittent claudication, prevents cancer (possibly), increases immunity in AIDS patients, and fights inflammation. And don't forget what it does to vampires.

7. Berries: Rich in phytochemicals, berries are an anticancer food. Their bright colors actually contain nutrients that help scavenge free radicals and protect the body from oxidative damage. Not to mention they taste good! Berries should be rinsed well before serving, preferably with a pesticide rinse to remove any residues. Purchase them in season for costeffectiveness or buy the organic frozen varieties and enjoy them year round. [Blue berries may be at the top of the list, but most berries are nutrition powerhouses.]

8. Tomatoes: Rich in lycopene, potassium and Vitamin C, tomatoes contain potent antioxidant levels. They are also proven cancerfighters; a 1999 study in the International Journal of Cancer found that cooked tomatoes and to a lesser extent raw tomatoes were inversely associated with the risk for prostate cancer. [Cooked tomatoes allow a greater amount of lycopene to be absorbed by the body.]

9. Bitter Greens: Arugula, endive, escarole, Swiss chard, watercress, broccoli rabe, collards, dandelion, mustard greens, kale and radicchio all fall under the category of bitter greens. These vegetables help detoxify the liver, boost the immune system, and fight inflammation in the body. Cooking the greens will reduce the bitter flavor and increase their digestibility.

10. Shiitake Mushrooms: In Japan, shiitakes are used for treating breast cancer, and to increase resistance to disease. Shiitakes increase the body's ability to eliminate foreign substances and they also aid in vitamin D production and utilization. Dried shiitakes, which are commonly available in this country, are best used in soup stocks and broths.

You can't get fit, you say? Maybe not. A recent article, plucked from the February 12, 2002 New York Times News Service suggests that some studies have supported the idea that there are some "born" couch potatoes -- that their genetic fences doom them to a life of being unfit, regardless of efforts to be otherwise. This is the converse of the "born athlete."

You may have heard the question, "are great athletes born or made?" My answer is, both; however, genetics seems to be the most important. Truly great athletes are born with extraordinary genetic abilities. Think of athletes like Jim Thorpe, Babe Dedrickson Zaharius, and Babe Ruth, who was maybe the most incredible of all. He set records that have taken decades to surpass, and they were set in a time of relative ignorance about nutrition, training techniques, equipment, and facilities. Superior athletes are stronger, can run faster, jump higher . . . , but must also work hard to reap the full benefits of their genetic gifts (more so with today's more sophisticated training attitudes, techniques, and facilities. They can be standouts without much work, but commonly only at the lower levels of competition. But we find good athletes at all levels of competition who can slide by on relativly little training. Superior genetics seems to be the answer.

How about the other side of the fitness issue -- those who don't seem to get anywhere with fitness or athletic endeavors. Are they doomed by their particular genetic code?

Some scientists seem to support the idea that fitness, just like weight loss, has a genetic factor that makes it much more difficult (impossible?) for some people to get fit than for others.

Dr. Claude Bouchard, the current Director of the Pennington Biomedical Research Center at Louisiana State University, as far back as 20 years ago, conducted a study of men and women who claimed to be totally inactive, and had been all their lives. Thirty volunteers, ages 18-30, were selected from a total of 109 candidates. And it is important to note that these people were not especially fat. These subjects drove rather than walked, and didn't ever participate in any sports. The subjects were put through a program of exercise for 20 weeks, during which they worked up to 50 minutes a day, four days a week, at 85% of their maximum heart rate. The results showed quite varied responses. Wide differences in respiration, maximal oxygen uptake, were noted in the results of muscle and adipose tissue biopsies -- changes in endurance, body fat, and sizes of different muscle fiber types. Some simply did not increase their fitness levels, while others improved by 50-60%. Bouchard repeated the study again using pairs of identical twins, and found that each pair responded to exercise identically -- they either did or didn't respond. [As you probably know, researchers love to use pairs of identical twins (same genetics), especially those separated, so they have each experienced different environments. No matter how different their environments, they end up displaying common traits.]

The findings of all the testing, including some for other racial types were that there are "high responders" and "low responders."

This is all very interesting, but "low responders" is a far cry from "non-responders." I am not willing to believe that there are people who are genetically programmed so they can't improve their fitness level at all, regardless of the time spent, or the exercise intensity or mode. Certainly there are those whose physical "top end" is not very high at all, and there are those who will always be last to be chosen for any athletic event; but can't improve their fitness at all -- nonsense!

Study limitations can lead to misinterpretations. For example, you can't gather 500 subjects for a study, and isolate them for several years in order to completely control their activity levels, diets, amount of rest, or other relevant factors. Consequently, long term studies become questionnaires -- essentially anecdotal, with unknown reliability, and often with an unstable cast of characters.

The question of fitness response to exercise is somewhat akin to weight loss. There seems to be a genetic factor, but I don't see it as an ON/OFF switch. And I'll eat my socks if I'm wrong.

One other consideration is that the people who put this "Can't Be Fit" story together seemed to exaggerate the "can't get fit" part -- "low Responders" and "high Responders" came from the researchers, and that concept makes perfect sense.

Should you replace your toothbrush every three months? (Yes, tooth/gum health IS part of fitness.) Manufacturers say so, but that might not be just to promote sales. The American Dental Association also recommends a change every three to four months. Studies have found that new toothbrushes removed more plaque, and seemed to aid gum health. Those using new toothbrushes had less gingivitis -- inflammation of the gums. Even if profit is behind these claims, a new toothbrush every so often would not be a very expensive investment. Especially when you consider the possible benefits.

Exercise Corner for this issue addresses the traditional and ubiquitous pushup. I have done them in school for PE, as part of strength training for sports, as part of a general conditioning program, and even as punishment in an Air Force boot camp because, I am embarrassed to admit, I couldn't march and count cadence at the same time. Anyway, the vast majority of us (men, at least) have done them at one time or other.

In case you've forgotten how to do them, I'm going to give you a refresher course.

The most common version (there are several) makes extensive use of the anterior deltoids (front of shoulders), the pectoralis major (largest chest muscles), and the coracobrachialis (a small muscle that connects the scapula (shoulder blade) to the humerus--upper arm). Also involved are the pectoralis minor, serratus anterior, and the triceps brachii. To execute this basic variety of the pushup, arrange yourself in a prone position with only your hands and the balls of your feet touching the floor. Your arms should be straight, with your hands outside of shoulder width. Your body now forms a straight line at about a 45 degree angle. Now lower your body until just before touching the floor, and then reverse direction and return to the initial position -- that's one. As you lower your body, your elbows should point out to the sides at shoulder level. It is important to maintain a rigid body during each repetition. Don't let your hips sag or stick up -- maintain a straight line from your head to your heels.

A variation on the classic pushup, which shifts emphasis away from the pecs (mainly the upper portion works) and to the triceps brachii muscles (to compensate for the weakening of the contribution of the pectoralis) starts in the same position as previously described, except your elbows will point back toward your feet as you lower your body -- elbows are close to your sides.

To focus even more on the triceps, place your hands directly under your chest and with the tips of your forefingers and thumbs touching. A triangular space is created between your hands.

A final variation to be described is the so-called "women's pushups," which are done from the knees rather than the balls of the feet. This version is for anyone with a weak upper body, but is only a transitory step. The hands to feet position is always the goal. An alternative is to raise the hips to make the exercise easier, but again, is only a temporary aid.

It should also be mentioned that the hands-feet variety requires a strong static contraction of the abdominal and back muscles to maintain the straight line, so they are strengthened by pushups. I like pushups because of all the muscles involved, whether primary or not, and the fact that you don't need a special space or equipment to do them.

One last bit of information is that to increase resistance, elevate your feet (on a bench or ??). Increased resistance will result in fewer reps, which can change the exercise from a muscle endurance exercise to a strength/muscle building one.

Obsessed with salmonella, she thinks the only safe way to eat potato salad is to stick your head in the refrigerator and eat it there.

(Q) How can I choose a diet containing enough fiber to meet the recommended daily amount?
J.R., Chula Vista, CA

(A) Following are several ways to add fiber to your diet.

1. Use beans liberally, they seem to be the best source.
2. Use 100% whole grain bread the more fiber the better.
3. Eat berries, they are an excellent source of fiber and other nutrients.
4. Use brown rice -- it contains five times more fiber than the white stuff. But don't get the died white rice. It is brown, but overprocessed just like the white.
5. Don't skin your potatoes or other fruits and vegetables.
6. Corn is a good fiber source, even pop corn.
7. Use romaine lettuce or spinach for salads instead of iceberg lettuce.
8. Use dried fruit for snacks, but don't forget that it is high in calories.
9. Eat actual fruit or vegetables rather than just drinking the juice.
10. Use lentil or other bean soup as a substitute for pasta sauce.

(A) Regular unsaturated fats lower blood cholesterol, but saturated fats raise both total and LDL cholesterol. Saturated and trans fats raise total and LDL cholesterol. But, trans fat, created by the hydrogenation process that food manufacturers use to thicken some products (like margarines or puddings) and to prolong the shelf life of some (like crackers, cakes, cookies, etc.), also lowers HDL cholesterol, and may raise triglyceride levels, and may impair the ability of blood vessels to dilate -- not heart healthy, obviously. While the amount of trans fat a food may contain is not specified, you can get an idea from the appearance of "hydrogenated" or "partially hydrogenated" in the ingredient list, and where roughly suggests the amount. There is an ongoing push to get trans fat added to food labels, but it is certainly not a done deal.

(Q) Will drinking foodgrade hydrogen peroxide improve my health?
G.G., Salinas, CA

(A) No, selling H₂O₂ is a marketing ploy and nothing more. There is a claim that superoxygenation will cure a number of health problems, but those claims are unsubstantiated; and besides, oxygen only enters the bloodstream through the lungs.

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