Wayne Joseph’s Blog

Running with the Big Dog

Foods, Know the Good Guys from the Bad Guys

What Your Body Needs   Many people think nothing of eating a double cheeseburger, medium fries and a

medium cola. If you dissect this “meal,” you’ll find that on average, it contains an unbelievable 68 grams of fat (17 teaspoons), almost half of which are saturated; 15 grams of trans fatty acids; 150 mg of cholesterol; 1,200 mg of salt; and 20 teaspoons of sugar (all from the cola)! If you factor in that the fries were probably cooked in hydrogenated cottonseed oil, one of the most heavily pesticide-laden crops in the world, and that the meat, if overcooked, could contain carcinogens, or if undercooked, could result in food poisoning from E. coli, you may agree it’s time to find a new all-American meal.

 The Bad Guys: High levels of saturated fat are consistently linked with elevated blood cholesterol levels, heart disease, insulin resistance and several forms of cancer. Most Americans eat about 40 grams of saturated fat every day, which is twice as much as is considered healthy. Animal products are the greatest source of saturated fats in the Western diet.

For many years, trans fatty acids were considered a relatively minor player in health and disease. Although their impact on total cholesterol is not quite as profound as it is with saturated fats, the overall damage to heart health is worse. Trans fatty acids not only raise total cholesterol, but also lower LDL cholesterol (“good” cholesterol) and potentially increase triglycerides. Gram for gram, the adverse effect of trans fatty acids is estimated to be two to four times greater than that of saturated fatty acids. The most common sources arecrackers, cookies, granola bars, chips and other snack foods, baked goods, margarine, shortening and deep-fried fast foods.

 Cholesterol is made by animals, not plants; all animal foods contain cholesterol, while plant foods are all cholesterol-free. The next time you buy any plant-based food like peanut butter that says “no cholesterol” on the label, realize that is just a sales gimmick. There are several concerns about eating too much cholesterol because it can cause blood cholesterol levels to rise, increasing the risk of blood clots, heart attack and stroke. The recommended daily intake of cholesterol is less than 200 mg, which is a little less than the amount of cholesterol in one egg yolk.

 The Good Guys: Science has known for a very long time that vegetables, fruits, whole grains, beans, nuts and seeds are healthful foods. Researchers assumed that the substances that made these foods so good for us were the vitamins, minerals and fiber. They were right, but only partly. In the past 20 years, scientists have discovered a whole new set of protective compounds packed within every whole-plant food: phytochemicals and antioxidants. Phytochemicals are natural substances that protect plants against attacks from insects. When we eat plants, these same powerful little protectors go to work on our behalf, with remarkable human health benefits.

  Many phytochemicals are strong antioxidants, neutralizing destructive free radicals. Some phytochemicals provide anticancer support, helping the body rid itself of potent carcinogens. Others protect against cardiovascular disease by helping to reduce the formation of cholesterol, lower blood pressure, decrease blood cholesterol levels, reduce blood clot formation, open blood vessels and decrease damage to blood vessel walls. The list of significant beneficial activities of phytochemicals includes anti-inflammatory, anti-yeast, antibacterial, antifungal, antiviral and immune-enhancing benefits. Which foods are the most efficient phytochemical factories? Vegetables and fruits stand out as being particularly important, although legumes (beans), grains, nuts and seeds are also excellent sources. Choosing a wide variety of colorful, whole-plant foods is the key to a phytochemical-rich diet.


December 6, 2011 Posted by | Health and Fitness | , , , , , , , , , , , , , , , , | 1 Comment

Are We Losing the War Against Fast Foods?

Wendy’s Club Sandwich

We’re in a war, pure and simple, and the majority of Americans are losing it. We’re fighting formidable opponents including the fast-food industry, the soft drink manufacturers, and any company that mass produces processed and preservative-, artificial ingredient-laden food. It’s time to healthy up your diet and shift the balance of food power. Are you ready to make healthier choices for a healthier life? It’s not as hard as you think.

Preparation – Simple changes like replacing milk/butter with low-sodium chicken broth, baking food instead of frying, and using grape seed oil for cooking instead of butter can make a real, long-term difference in your health.

Focus – Don’t bring more stress into the process! By taking a good look at where you are, health-wise, and talking to your health care practitioner about what you should focus on (reducing sodium or carbohydrate intake, getting more fiber, increasing your “good” cholesterol, etc.), you can get a handle on the changes that will make the most difference in your health.

Variety – Food boredom can mean you dread lunch and leave it sitting in the fridge at work, choosing to drive off with co-workers for a burger and fries instead. Making meals as interesting as possible means we will look forward to eating and enjoy it.

Veggies – Trying to fit a vegetable into every meal or snack gets us closer to the 4-5 cups recommended by the USDA.

Realism – Unless a chef plans your meals, we’re each responsible for making our own healthy choices. Know what is realistic for you and change what you can. When you’re comfortable with the changes you made, re-evaluate your diet again and see what can be tweaked. Stepping down from a mocha to coffee/hot chocolate can lead to a step down to green tea – a drink that both supports your health and warms you up!

Making healthier choices isn’t easy, certainly not these days and certainly not when it comes to food, but the choices you do make can make a big difference. No one’s telling you swear off your favorite foods (if they happen to be less-than-optimal in terms of nutrition); it’s about shifting the balance of what you eat so you end up with more healthy foods and less unhealthy ones. Now that’s a recipe for long-term health and wellness.

November 27, 2010 Posted by | Health and Fitness | , , , , , | 1 Comment

Sitting Less & Moving More Leads to Longer Life

Movement is key to Longevity

Study finds that sitting less may lead to Longevity

A study published in the American Journal of Epidemiology suggests people who spend more time sitting (specifically, more than six hours a day) during leisure time have an increased risk of premature death compared to those who sit for three hours or less, and the results are independent of exercise

When you sit for prolonged periods of time, usually with little or no movement, it negatively affects circulation, metabolism, resting blood pressure and cholesterol, among other things. And more time sitting, especially in front of the TV, computer, etc., often contributes to excessive snacking -all too often the unhealthy variety – which can lead to obesity and weight-related disorders such as diabetes.

Sit less and move more is a great message to store in your memory bank and recall on a daily basis. Anytime you start to feel stuck to your chair, peel yourself away and add a little motion (and a few years) to your life. Talk to your doctor about the health dangers associated with prolonged sitting (especially its impact on the spine and posture) and how you can sit less and live longer.

 So all you runners, walkers and joggers, just keep doing it and exceed the average American Life Span.  Don’t forget to add a healthy diet to the mix. 

October 15, 2010 Posted by | Health and Fitness | , , , , , | Leave a comment

What is the Correct Way to Eat Fruit?

Dr. Stephen Mak tells us the right way to eat fruit

What’s the correct way to eat fruit?     


Eating fruit like that plays a major role in detoxifying your system, supplying you with a great deal of energy for weight loss and other life activities…


Let’s say you eat two slices of bread, then a slice of fruit.   The slice of fruit is ready to go straight through the stomach into the intestines, but it’s prevented from doing so.

In the meantime, the whole meal rots and ferments, and turns to acid.   The minute the fruit comes into contact with the food in the stomach, and digestive juices, the entire mass of food begins to spoil.

Eat your fruit on an empty stomach, or before your meal!   You’ve heard people complain: Every time I eat watermelon I burp, when I eat durian my stomach bloats, when I eat a banana I feel like running to the toilet, etc.   This will not happen if you eat the fruit on an empty stomach.   Fruit mixes with the putrefying other food and produces gas.   Hence, you bloat.

Graying hair, balding, nervous outburst, and dark circles under the eyes all of these will NOT happen if you eat fruit on an empty stomach.

There’s no such thing as some fruits, like orange and lemon are acidic, because all fruit becomes alkaline in our body, according to Dr. Herbert Shelton who did research on this matter.   If you have mastered the correct way of eating fruit, you have the Secret of Beauty, Longevity, Health, Energy, Happiness and normal weight.

When you need to drink fruit juice drink only fresh fruit juice, NOT from the cans.   Don’t drink juice that has been heated.   Don’t eat cooked fruit; you don’t get the nutrients at all.   You get only the taste… Cooking destroys all of the vitamins.

Eating a whole fruit is better than drinking the juice.   If you should drink the juice, drink it mouthful by mouthful slowly, because you must let it mix with your saliva before swallowing it.   You can go on a 3-day fruit-fast to cleanse your body.   Eat fruit and drink fruit juice for just 3 days, and you will be surprised when your friends say how radiant you look!

KIWI:  Tiny but mighty, and a good source of potassium, magnesium, vitamin E & fiber.   Its vitamin C content is twice that of an orange

AN APPLE a day keeps the doctor away?   Although an apple has a low vitamin C content, it has antioxidants & flavinoids which enhances the activity of vitamin C, thereby helping to lower the risk of colon cancer, heart attack & stroke.

STRAWBERRY:  Protective Fruit.   Strawberries have the highest total antioxidant power among major fruits & protect the body from cancer-causing, blood vessel-clogging free radicals.

EATING 2 – 4 ORANGES:  An orange a day may help keep colds away, lower cholesterol, prevent & dissolve kidney stones, and reduce the risk of colon cancer.

WATERMELON:  Coolest thirst quencher.   Composed of 92% water, it is also packed with a giant dose of glutathione, which helps boost our immune system.   Also a key source of lycopene, the cancer-fighting oxidant.   Also found in watermelon: Vitamin C & Potassium.

GUAVA & PAPAYA:  Top awards for vitamin C.   They are the clear winners for their high vitamin C content.   Guava is also rich in fiber, which helps prevent constipation.   Papaya is rich in carotene, good for your eyes.

April 1, 2010 Posted by | Health and Fitness | , , , , , , , , , , , | 10 Comments