♠ FACT: a vast majority (i.e. 80 % or more) of human cancers arepreventable – rather than being genetically imposed. Our lifestyle (smoking/excess drinking), sun damage, inflammatory diets, and environmental toxins are four leading factors for “self-inflicted” cancerous wounds.
♠ FACT: Obesity is a factor in far too many Americans of both genders (14% for men and 20% for women – according to the American Cancer Society). Oy!
In full disclosure, I voted for Richard Nixon. In retrospect, I agree with some experts that we are losing the “WAR on CANCER” which President Nixon declared 35 years ago. This is tragic!
Hope springs eternal
In a simple yet hard hopeful way – perhaps we can win the War vs. Cancer like we finally offset America’s COVID-19 Pandemic –
T O G E T H E R.
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Assuming that I caught your attention with this Good versus EVIL theme – the topic for today’s post is INFLAMMATION.
As you may know, I’ve been an author of monthly NFPT blog posts for almost a year…
My addressal of bodily inflammation as this good news / bad news is summarized in this image- – –
Isn’t it ironic that we desire the “right stuff” of just enough muscular inflammation from exercise to stimulate our cyclical process of repair and growth? As your Koach, I argue that motion to sweat and musculoskeletal motion against resistance to create muscular “micro-tears” are fitness and wellness imperatives for one’s optimal GYM-SPAN. I operationally define GYM-SPAN here for emphasis:
“Gym-span is the expression for extended “gym age” or adjusted fitness age… clients can gain and maintain impressive Gym-spans by stimulating the “just right” degree of inflammation in workouts.” Then, conditional wellness steps can support that restorative process after induced short-term inflammation:
Appropriate absorption of macro-and micronutrients
De-stressing to lower “drip-drip decay” caused by cortisol when cytokine messengers do NOT trigger a restore and grow process :(.
If you’d like to learn more about appropriate levels of motion and resisted efforts to offset sarcopenia and grow – please reach out to me:
Syat well past forty,
ps – TEXT this code WP-40 to #41259 to OPT-IN and receive daily tips and hacks to live longer and better.
Yesterday’s “300” weblog highlighted ways to emulate Spartans’ RESPECT and HONOR in order to help us weather this pandemic – together.
Today’s Part 2 for the number 300 is about a KABOOMER’s daily energy equation to favorably impact her or his Physical Bank Account:
Estimated Calorie Requirements (in kilocalories) for Each Gender and Age Group at Three Levels of Physical Activity.
Gender Age Sedentary Moderate Very Active Activity
2,000 – 2,200
2,200 – 2,400
2,400 – 2,800
Source: HHS/USDA Dietary Guidelines for Americans: 2005
A difference of Three hundred dietary calories (KCAL) at the end of a day can lead to a sustained shedding of 1 pound of dangerous white fat in 2 weeks. Two pounds a month is possibly 24 pounds a year in theory. Spoiler alert – No Madison Avenue quick fixes or elixirs are needed.
In practice, a combined little less intake and a little more thermogenic output (from activities of daily life, N E A T, restorative sleep, and exercise) can lead to disciplined and “keep it off” loss of evil fat.
Working this very manageable daily change is good at any time of year, yet positive change is especially poignant in the Winter Holiday seasons such as our abnormal 2020 Holiday season which starts next week on GOBBLE until YOU WOBBLE DAY….Don’t fall into a happens-all-too-often trap as endorsed by one lifestyle expert, Mae West…
Too much good food at a feast is NOT wonderful. Rather, Good food is wonderful when just enough is eaten and enjoyed.
Avoid fatty weight gain through the Holidays
Plan the volume, intensity, and tempo of your regular workouts to impact that energy equation, and
Establish healthy portion control and clean eating habits to lose weight from central obesity tendencies.
Folks who study diets and lifestyle state that an average adult gains two pounds from each Winter Holiday season. Oy!
It’s not just your Koach that asserts it is possible to avoid fatty weight gain from Turkey Day through Twelfth Night each year. A certain University with VERITASas its motto, named after John HARVARD, offers prudent and practical fat avoidance hacks: Note to selves, “it would take approximately eight minutes of walking or four minutes of running to burn off the calories in 5 tablespoons of gravy.”
As you may recall from KABOOMER, experts suggest an 80/20 rule for a viable ratio of clean-eating days to less stringent and more festive days – episodically. About 4 Days as “good girls and boys EATING TO LIVE”, then one day for “living to eat” make for a working “300” Plan over time.
Feast Days are our fine days to sip extra cool clear water regularly, munch on very low-calorie and low-GI fruits and vegetables, and repeat after Koach: Portions, Portions, Portions! Remember that it isn’t the entree that is loaded with less healthy macronutrients of fat and simple sugars. It is the side dishes, trimmings, and most desserts!
Savvy folks at Shape.com offer effective circuit workouts to offset one’s possible Holiday demi-binge. Row Houses offer Turkey Burn Hours of Power. I am honored to lead one of those Burns next Thursday in Solana Beach, CA! Come for the Playlist – leave with at least a 300 KCAL offset to the Feast!
A fine summary from our National Institute of Health is germane. As a taxpayer – I’m fine with quoting at length 🙂 to help your kin and you work that 300 ENERGY BALANCE throughout this Holiday season.
“…you can either reduce your ENERGY IN or increase your ENERGY OUT. Doing both is the best way to achieve and maintain YOUR healthy body weight.
Here are some ways to cut 150 calories (ENERGY IN):
Drink water instead of a 12-ounce regular soda
Order a small serving of French fries instead of a medium, or order a salad with dressing on the side instead
Eat an egg-white omelet (with three eggs), instead of whole eggs
Use tuna canned in water (6-ounce can), instead of oil
Here are some ways to burn 150 calories (ENERGY OUT), in just 30 minutes (for a 150-pound person):
Walk two miles
Do yard work (gardening, raking leaves, etc.)
Go for a bike ride
Dance with your family or friends.”
Here’s to your best possible Holiday season.
Mastering your personal Energy Equation will help you party past ninety. Trust the NIH and me!
ps – send me a note via the Contact form below if you’d like a BUY ONE GET ONE[B O G O] Holiday special for a great KABOOMER read.
My own wonderment is founded on the bounteous Health Benefits of Apples as shared here:
It is sad yet true that higher “GI” variants like Applesauce and Apple juice have higher usage among Americans.
Can we spell Insulin insensitivities? Or Diabetes?
Sure, Adam and Eve had a little issue over one garden’s forbidden fruit. Credit: Giphy
And Sleeping Beauty fell victim (temporarily) to that evil Witch’s forbidden fruit.
And, if you ate way too many apple cores with their seeds, you might consume too much cyanide.
Let’s shift over to the much more interesting and modern plusses of An Apple a Day:
A medium-sized apple of almost any variety is:
Fairly cheap (~$2.00 per pound)
Low glycemic index (GI),
Good source for healthy soluble fiber,
Wonderful source of micro-nutrients and phytonutrients/antioxidants like Vitamin C /polyphenols, and
75 percent of your 2-cup minimum daily requirement for fruit.
Ergo, depending on the individual – an apple eater “may” be very good for one’s:
√ Weight Loss
√ Heart Health and Bone Density (Antioxidants and polyphenol effects)
√ Insulin Sensitivity
√ Lower blood pressure – possibly negating the prescription for statins
Apples vs. Statins?
√ Prebiotic effects for Gut Health (don’t forget time-tested merits of organic Apple Cider Vinegar)
√ Reduced Stroke Risk
√ Lowered Risk for some Cancers
√ Lowered risks for age-related mental decline. What if rodent results correlated to human results? “Researchers who fed elderly rats whole apples found that a marker of the rats’ memory was restored to the level of younger rats.”
Fall for This!
Autumn is a fine season for crisp, whole fruit apple consumption.
That is a shout-out to the MINORITY of Adults who chase brain and body immortality (and/or love) with apples yet without serpents or witches present.
As a safety closer, even organic apples may have collected pesticides on their skin. As Apple Skins have a goodly percentage of the apple’s fiber and phytonutrients,
=> Please soak your apples in a baking soda-water mix, as just rubbing, or washing ‘em in water doesn’t dispatch those pesticides.
You’ll be able to listen to eight exciting hours of genuine tips and tricks to help you build your STAMININETY.
If you’ve snagged a KABOOMER copy from a neighborhood library, a friend, B&N, GOODREADS, or that little bookstore – AMAZON – I appreciate your investment of time to submit a candid review. Your appreciated feedback helps others see if the KABOOMER Movement is for them. Speaking of Joining the Movement, if you’d like weekly wellness and fitness tips, you can text “WP40” to shortcode # 41259. KABOOM.
Surely, Thriving and Striving into our Nineties takes a bit of work. Yet, your viable, sustaining physical portfolio will have an impressive RETURN on INVESTMENT for your time and talent.
Here’s that refresher PHYSICAL BANK Account to which Muddy Waters alluded:
Drink before thirst, listen to your body, and stay WELL PAST FORTY.
Multiple Sclerosis is a relevant human condition for our Well Past Forty Project which merits mention – and I’ll take that for action.
A Master of Science graduate degree? Not “that” M.S.”
“M.S.” as the subject of this post, is a rather ominous sounding condition for far too many folks – METABOLIC SYNDROME.
Too many Americans – as in three (3) million each year become part of this infographic’s terrible statistics (Thank you, Dr. Axe). OY!
And, if age 60 is indeed the new 40, we’ve got a major societal problem.
Aussies label Metabolic Syndrome as “CHAOS” – for good reason! “It affects one in five people, and prevalence increases with age. Some studies estimate the prevalence in the USA to be up to 25% of the population.”
Are there markers for a “3 outta 5” cluster on which your Primary Care Physician will alert?
Definitely – review entries in this American Heart Association table for five (5) possible eye-opener ELEVATIONS or epiphanies:
Elevated waist circumference:
Men — Equal to or greater than 40 inches (102 cm)
Women — Equal to or greater than 35 inches (88 cm)
(I’ll blog more about pear- and apple-shaped silhouettes in a future post – visceral and subcutaneous fat locations matter!)
2. Elevated triglyceride levels:
Equal to or greater than 150 mg/dL
3. Reduced HDL (“good”) cholesterol:
Men — Less than 40 mg/dL
Women — Less than 50 mg/dL
4. Elevated blood pressure:
Equal to or greater than 130/85 mm Hg, or use of medication for hypertension
5. Elevated fasting glucose:
Equal to or greater than 100 mg/dL (5.6 mmol/L), or use of medication for hyperglycemia
(Our American Diabetes Association is in stride with these AHA markers above).
Americans – We HAVE MAJOR PROBLEMS here!
Is there hope for millions of us? It depends, regrettably.
If a person chooses to break away from CHAOS, a statistical answer is YES (if and when he or she complies with lifestyle, diet and fitness improvements).