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Joanna Lynn, guest speaker, on the subject of Nutrition
CUPARUC Concordia University pensioners’ association newsletter
Joanna began by talking about longevity. Science and technology predict
that, by finding cures for diseases, replacing body parts
just like in our automobiles, and with the use of resveratrol, babies born
today may live to 150. Indeed some scientists foresee living for a thousand
years!
Nutrition, she explained, is a field of many specialties. The other
problem is that there are facts and there are opinions. She was going to stick
to the facts.
The most important fact today is that we must eat a balanced and varied
diet.
Carbs for energy, fats for proper functioning, and proteins for repair.
(Very Basic).
When we eat a balanced diet of carbs, proteins, and fats, we
necessarily eat the necessary micro-nutrients (vitamins and minerals).
When we
eat grain based foods, the best choice, whether rice, bread, or pasta, is whole
grain, not whole wheat. White foods are stripped of nutritional value. The
nutrients re-introduced after the refining process are not the same quality.
When we eat fats, we want to eat the least amount of animal-based fat as
possible (lean meats, small amounts of butter..).
The recommended fats are
polyunsaturated and monounsaturated fats (omega, olive, sunflower, flax...
plant and fish based oils, nuts and seeds).
Omega 3 and Omega 6 are essential
fats (our body does not produce them).
We tend to eat enough Omega 6 and,
unless we have a health condition that requires supplementation, we do not need
more than we eat.
We tend to not eat enough
Omega 3, found in fish and some nuts and seeds.
While it is recommended that
we eat fish three times a week, mercury levels in fish are cause for concern:
one should prefer wild fish and purchase high quality Omega 3 fish oil
supplements. One tablespoon of ground flax a day is also recommended.
When we eat protein, we are keeping our muscles, skin,
bones and bodies healthy. Eating a large amount of protein will not increase
muscle mass, but the daily protein servings requirement will keep our
bodies healthy.
When we use calories, we burn carb calories first, fat
calories second, and protein calories last. Ideally, we do not want to burn our
protein calories because we may lose muscle mass.
While engaged in aerobic (constant) exercise (walking,
swimming...), we burn more fat calories than when we are engaged in anaerobic
(start/stop exertion, weight bearing..) when we burn more carb calories. (Some
dispute this theory).
The CBC Marketplace Canada
Health check symbol report is well worth watching. While the nutritional
content is based in the Canada Food Guide, companies pay to have the logo on
their packages.
Some foods without the Health
Check may be as healthy, if not healthier.
It is important that as
consumers, we be knowledgeable, read labels, and the list of ingredients.
There are no daily
recommendations for salt and sugar so the Health Check symbol does not really
monitor those ingredients, according to CBC Marketplace.
People who live 100 years or
more may have overcome serious illnesses and may be genetically
predisposed to live a long life. Studies indicate that they do have certain common
characteristics. A love of life, a passion for living and loving, a strong
spiritual belief, close relationships, hobbies, interests, a willingness to
learn new things, to engage in activities (physical and mental), to manage
stress, and accept loss and change. They tend to adapt easily, know how to have
fun, and enjoy life.
The key to living a healthy life, however long, seems to
include those as well as leading a balanced life. Reducing stress, meditating,
relaxing, having fun, engaging in social interaction, building and maintaining
relationships, eating, sleeping, getting exercise through hobbies (gardening,
golfing, bicycle riding, etc...).
Addendum : A calories reduced diet involves eating the
minimum of calories required to maintain life. There is a theory that we eat
too much and that eating less allows us to live a more healthy life.
Suggestions :
When taking supplements, it is important to remember to consult
your doctor or naturopath in case of contra-indication and to take no more than
the recommended dosage, especially when taking Fat Soluble Vitamins (A, D, E,
K).
www.cbc.ca/marketplace/2008/01/23/hyping_health
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