Be Fit For Life: A Guide To Successful Aging

The following sections are included:

• Dedication

• Contents

Do you want to live to blow out 100 candles on your birthday cake? Would you like those extra years to be filled with productive activity, enjoyment, and meaning? Would you prefer to stay fit and maintain a radiantly youthful appearance throughout your life? You are not alone and the answer is within easy reach!

The search for eternal youth and good health has preoccupied mankind for centuries. Initially, alchemists and explorers searched for some rejuvenating "power", be it an elixer or some natural substance. Although modern times have added some degree of scientific knowledge to the search, the "Fountain of Youth" is still a highly sought after prize…

Aging is a life-long process from which no person can escape, yet no one needs to fear. Regardless of one's sex, race, religion, or place of origin, we all share certain genetically pre-determined changes affecting every cell, organ, and system in the body. Although these changes occur throughout our lives, there is a great deal of individual variability as to how rapidly they occur. While I would be lying if I told you that an inherent aging process can be prevented, we hold the keys in our hands as to just how "successful" our aging process will be. While aging cannot be "prevented", it can be "accelerated", something we want to avoid at all stages in our lives. Foods we eat or fail to eat, environmental factors, diseases, and changes in lifestyle can all cause us to age faster than our biological clocks intended. This does not have to happen to YOU!…

The following sections are included:

• Disease is Not an Inevitable Consequence of Growing Old
  • Examples of Age-Prevalent Illness

While we should all strive to do our very best to prevent the acceleration of our pre-determined "normal" aging process and to prevent the development of disease as best we can, for the foreseeable future, most of us still need to face the reality that some diseases may occur despite our best attempts to avoid them. Whether it is heart disease, cancer, high blood pressure, dementia, or some hormonal or neurological problem, diseases may present acutely or as subtle changes in the way we feel, think, or act. As we get older, many of the classic ways that diseases present earlier in life are no longer evident and in fact many diseases present in an atypical manner or with non-specific findings. These changes may result from normal aging phenomenon, such as the way our bodies can detect changes in the content of sugar or salt or adjust to changes in blood pressure. Chest pain may not be the first sign of a heart attack; shortness of breath is a more common presentation for many older persons. Pneumococcal pneumonia may not present in an older person with the usual fever, cough, and sputum production that is commonly seen in younger individuals; a urinary tract infection may first be heralded by a change in mental status, confusion, or even a fall with little or no symptoms related to the urinary tract…

The following sections are included:

• Avoid Environmental Hazards!
  • Smoking is a Health Hazard: It is Never Too Late to Stop!
  • Dangers of Ultra-Violet Rays/Sun Exposure
  • Avoid Noise Pollution

The following sections are included:

• The Role of Antioxidants in Promoting a More Successful Aging Process

The following sections are included:

• Fat Soluble Vitamins
  • Vitamin A
  • Vitamin A Deficiency
  • Vitamin A Excess
  • Dietary Sources of Vitamin A
  • Recommended Daily Allowance
  • Vitamin D
  • Vitamin E
  • Vitamin K

• Water-Soluble Vitamins
  • Vitamin C
  • Thiamine (Vitamin B1)
  • Riboflavin (Vitamin B2)
  • Niacin (Vitamin B3)
  • Vitamin B6
  • Folate
  • Vitamin B12
  • Biotin
  • Pantothenic Acid

The following sections are included:

• Calcium

• Iodine

• Iron

• Zinc

• Selenium

• Copper

• Manganese

• Fluoride

• Chromium

• Molybdenum

Fiber is essential for normal bowel mobility and function. In addition, fiber has been increasingly recognized as a natural way to improve blood sugar and even cholesterol. In modern times, our diets have become more "refined" and our fiber intake greatly reduced. The average intake of fiber in America is approximately 12 grams daily, less than half of what it should be for optimal health. Studies have demonstrated that societies that consume 30 or more grams of fiber a day have less colon cancer, constipation, diverticulosis, gallbladder disease, hypercholesterolemia, and hemorrhoids. In general, one third of one's daily fiber intake should be in the form of a soluble fiber and two thirds as insoluble fiber. Unfortunately, few Americans consume adequate quantities of any form of fiber. Studies that have reported "little benefit" from fiber intake have based their conclusions on groups of individuals consuming lower levels than may be necessary, though more typical of the usual American diet culture. Depending on what outcome is being measured, there may also be an inappropriate conclusion made regarding fiber's benefit or lack of it…

The following sections are included:

• Classification of Fatty Acids

• Fatty Acids: Characteristics and Benefits

• Effect of Dietary Fat on Blood Lipids

• Percent Saturated, Polyunsaturated and Monounsaturated Fat

Various nutrients have been demonstrated to have significant effects on cardiovascular disease risk reduction. Cardiovascular disease risk is reduced by approximately 30% for every 200 mg/1,000 kcal/day that one is able to reduce one's cholesterol intake. For every 10 gram increase in dietary soluble fiber, the risk for cardiac events is thought to be reduced by approximately 20–25%.

Moderate consumption of alcohol has also been reported to have a beneficial effect in preventing cardiovascular disease. This potential benefit has been linked to the chemical resveratrol, a chemical compound found in the skins of certain grapes. Produced naturally by grapes to fight off fungal diseases that commonly affect grapes when they are damp, its content varies widely depending on the type of grape, where it is grown, and how the wine is processed. Since resveratrol is found primarily on grape skins, it is almost non-existent in most white wines that are fermented after the grape skins have been removed. Even some mass produced red wines have little of this possibly life-extending chemical as the skins are filtered in the production process to remove tannins that may contribute to a "bitter" taste found in some wines…

The body requires a continuous intake of protein to replace amino acids that have been lost. Protein is also capable of supplying your body with energy if you fail to eat sufficient carbohydrates and fats. Proteins are a component of every cell, organ, and tissue in the body. They are made up of building blocks, or amino acids, each with a unique structure and function and consist of carbon, hydrogen, and oxygen. Your body uses 20 amino acids to make proteins. In fact, it is the amino acid patterns in the proteins that determine the characteristics of our tissues…

We often hear the terms "low carb", "high carb", "good carbs" and "bad carbs". What do these terms actually refer to? Carbohydrates consist of sugars and complex carbohydrates. The sugars include the monosaccharides such as glucose and fructose, and disaccharides such as sucrose, maltose, and lactose or milk sugar. Complex carbohydrates are polysaccharides and comprise starches and fiber. Starches consist of glucose built together as a polymer. Fibers are mainly indigestible complex carbohydrates that come from plant cell walls, such as cellulose, hemicellulose, and pectin and a variety of mucilages, gums, and algal polysaccharides. Lignin is a non-carbohydrate component of dietary fiber found in plant cell walls. Once eaten, dietary fibers are converted into absorbable fatty acids by intestinal microorganisms. Pentoses and organic acids such as citric and malic acids and a number of polyols including xylitol and sorbitol are also considered to be carbohydrates…

1. Divide one's desired daily calorie intake into 3, 4 or 5 meals. This helps prevent the body from thinking it is "starving" during long periods without food intake. This helps prevent a reduction in body metabolism as the body tries to conserve energy during periods of caloric deprivation and will maximize your metabolic state…

The following sections are included:

• Chocolate

• Cranberries

• Soy Protein
  • Soy Fiber
  • Lecithin
  • Soy Flour
  • Soy Protein Isolate
  • Soy Protein, Textured
  • Soybean Oil
  • Soynut Butter
  • Green Vegetable Soybeans (Edamame)
  • Miso
  • Natto
  • Okara
  • Soybeans
  • Soymilk
  • Soynuts
  • Soy Sauce
  • Sprouts
  • Tempeh
  • Tofu
  • Yuba

• Garlic

• Phytoestrogens

• Hemp

• Walnuts

• Almonds

• Flaxseeds

• Sesame Seeds

The following sections are included:

• Foods that May Improve Our Vision

• Foods that May Improve Our Cardiovascular Health

• Foods that May Have Beneficial Effects on Memory

• Foods That May Reduce Risk of Cancer

The following sections are included:

• Incorporating Mindfulness into Your Daily Life

• Mindful Eating

• Relaxation Exercises

• Body Scan Meditation

• Bio-Feedback

• Centering or Concentrative Meditation

• Loving-Kindness Meditation

• Yoga

• Acupuncture

• Tai Chi Chuan

• Find Your Own Prescription for Happiness and Calm

The following sections are included:

• Physiology of Sleep

The following sections are included:

• How to Begin?

• Flexibility

• Isometric versus Isotonic Exercises

• Strength Training Exercises

• Guiding Principles to Strength Training

• Weight Training Exercises and Options

• Choosing the Right Exercise Program for You!

• Individualizing Your Goals
  • Exercise Can Improve Cardiovascular Function and Physical Endurance

Many individuals start an exercise routine in the hope that the exercise will help "burn more calories" and thus help them to achieve the desired loss of weight. There must be a "deficit" in calories if one is to lose weight with one pound theoretically being equal to 3,500 calories. In other words, more calories must be used by the body than ingested if one is to achieve weight loss. Each person has their "own" metabolic profile and will utilize calories at different rates in response to changes in diet and activity. Individuals with more muscle mass tend to "burn" more calories for the same duration of exercise. This is particularly helpful to men who tend to have a greater amount of muscle mass as compared to women and thus a higher metabolic rate. Even here, one must not assume that moderate exercise alone will lead to significant weight loss for most individuals…

The following sections are included:

• Individualize Your Exercise/Fitness Program by Body Shape

There is no ONE way to exercise and what you choose to do is entirely up to you. There will be benefit from almost any additional activity that you incorporate into your daily routine. Seek advice from a trained professional if you have any concerns or questions. Some prefer to start by exercising only 3 times a week and increasing over time to a daily routine. Remember that a minimum number of sessions and duration of aerobic exercise will be necessary for achieving cardiovascular benefit though any amount of exercise has some benefit and should not be discouraged. Remember that you may be better suited based on a variety of individual factors and preferences to one particular form of exercise regimen. Do not let opinions of others sway you from choosing the "right" program for YOU!…

The following sections are included:

• Obesity Reaches Epidemic Proportions!

• Obesity Associated Health Problems

• Common Medications Associated with Weight Gain

• Regulation of Appetite

The following sections are included:

• Glycemic Index (GI)

• Glycemic Index of Commonly Eaten Foods
  • Grains and Pasta
  • Beans
  • Dairy
  • Fruits and Nuts
  • Vegetables

The following sections are included:

• Helping YOU to Make the Right Diet Choice

• Helpful Diet Tips
  • Be Consistent
  • Distribute Calories Throughout the Day
  • Take Necessary Steps to Manage Stress
  • Be Realistic
  • Maintain a Diary
  • Pay Attention to Portion Size
  • Avoid Temptation
  • Eat Mindfully

While we are all aware of studies linking high fat diets to diseases including cardiovascular disease and certain cancers such as breast, prostate, and colon, a certain amount of fat in the diet is essential for the maintenance of our nervous system. While Eskimos and other arctic region dwellers consume large quantities of fat in their diet, it is not something we want others to do. Since fat contains 9 calories in every gram as compared to 4 for carbohydrate and protein it is a very efficient source of energy and a way of meeting high calorie demands when you are stranded in the arctic and have to make it through those cold winter nights. For the rest of us, however, fat should never exceed 30% of our total calorie intake with lower amounts suggested for those with a high risk of developing heart disease or who already have it. Unfortunately, the average American woman consumes 39% of their diet as fat, raising calorie intake, promoting obesity, and increasing the risk of disease…

The following are suggestions that may help YOU make the right choices as you embark on a diet that you can live with and that will help you to achieve a successful aging process. Many persons who choose to follow the simple suggestions listed below will lose unwanted weight. Just how much will depend on your own circumstances but at least you will be ahead of the game and any further weight loss you desire can be achieved with these health promoting principles to build upon. These suggestions will also sustain you as you seek to maintain your accomplishments and continue to promote optimal health throughout your life…

The following sections are included:

• The Following is an Attempt to Summarize to the Best of My Ability My Thoughts Regarding Several of the More Popular Diets that have been Proposed in Recent Times
  • Body-for-Life
  • Low Fat
  • Healthy Weight Pyramid
  • Mediterranean Diet
  • Liquid Meal Combinations
  • Low-Energy-Density Diet
  • Low Carbohydrate Diet
  • Blood Type Diet
  • High Fat/High Protein Diet
  • Revolutionary Weight Control Program
  • Sugar Busters
  • The Zone
  • Soup Diet
  • Commercial Weight-Loss Programs
  • Very Low Calorie Diets

The following sections are included:

• Be Fit for Life Diet Strategy
  • Practice Mindful Eating
  • Consider Spreading Your Calories Throughout the Day
  • Consider Alternate Choices for Commonly Eaten Foods
  • Learn to Eat "Frugally"!
  • Eliminate Added Sugar to Your Coffee, Tea, Cereal, or Fruit
  • Artificial Sweeteners Need To Go
  • Stop Eating "White Foods" Except Low Fat Dairy Products
  • Eliminate Fruit Juices From Your Diet and Substitute the Actual Fruit and Water
  • Eat the Natural Product Itself
  • Consider Innovative Alternate Choices

• The Be Fit for Life Diet Plan

• Healthy Alternate Choices for Meal Substitution
  • Yogurt and Oat Bran
  • Egg White Cheese Omelet on Oat Bran English Muffin
  • Poached Fish
  • Spinach and Garlic

Once you have committed yourself to change, taken stock in what you are currently doing, and decided where you need to go, you are already on the path to success. Whether or not your path will require you to lose weight, it is essential that you develop an exercise routine as well as consider the need to modify your existing lifestyle and diet. Your goals are within reach! The key, however, is to place yourself on a plan that will continue to suit your unique needs and one that you can stay on long term without any health consequences. If you do go on a weight reduction diet, you need to consider how best to transition at some point in time from a diet planned to help promote weight loss, whether it is the Be Fit for Life Diet or some other choice, to a diet that allows you a greater choice of foods and variety in food preparation. The principles listed above remain the same, however, and emphasize choosing foods that have proven health benefits, incorporate complex carbohydrates and fiber, liberal use of vegetables and fruits, controlled portion size, and restrict the use of fat, refined sugar, and other potentially unhealthy practices. These are diet tools that will help you to Be Fit for Life…

The following sections are included:

• About the Author

• Index