Food & Fitness After 50: Clearing the Confusion on Probiotic Supplements

intestinal-gut-bacteria-balancing-microbiomeA friend asked a simple question, “should I take a probiotic supplement?” I wish there was a simple “yes” or “no” answer, as I’m sure that is what she wanted. But, as with many questions in nutrition, the answer is it depends. It depends on:

  • What is the reason for taking a probiotic supplement?
  • Is there a specific health problem that you are trying to alleviate by taking a probiotic supplement?
  • What dietary sources of probiotics are you consuming? And, is your diet rich in not only probiotics, but prebiotics and dietary fiber? Diets high in fat, sugar, and excess alcohol do not promote the good bacteria in our guts, while a diet rich in fiber, fruits, vegetables, pro-and prebiotics contribute to a healthy balance of bacteria in our guts. (For more information on dietary sources of pre-and probiotics, click here and here.)

I had the chance to ask Dr. Anthony Thomas, Director of Scientific Affairs for Jarrow Formulas* to help us  navigate the landscape on probiotic supplements. First, let’s understand that probiotics won’t completely alter your gut microbiome because “probiotics do not sustainably colonize the adult gut, but should be thought of as temporary, transient residents that interact with the body and its microbial ecosystem to influence function and health,” according to Dr. Thomas.

Let’s start with the definition of probiotics:

  • “Live microorganisms that, when administered in adequate amounts, confer a health benefit on the host” (WHO/FAO definition).

The key words in that sentence, according to Dr. Thomas are live when administered, adequate amounts, and health benefit.

He explained that the probiotic has to be live when you take it. How do you know? “Choose products that include the “Best Used Before Date” date and avoid products that declare potency “at time of manufacture,” as this measurement does not reflect the amount still alive when purchased and consumed. A transparent, quality manufacturer lists the guaranteed minimum number of live cells, measured in CFUs, per serving when stored as recommended and used prior to the “best used before date.” Dr. Thomas goes on to explain that while probiotics don’t really expire, but the number of live cells may not meet label claims if not stored as stated on the label and used beyond that date. The “time at manufacture” almost certainly over represents the quantity of live cells because the normal manufacturing process results in some die-off of live probiotics.

probiotic_identification_graph
Identification chart courtesy of Jarrow Formulas

Adequate amounts mean not only quantity of probiotics in a supplement, but quality. “Probiotics are strain, dose, and condition specific.” Strains should be designated on a supplement label, so you know what you are getting. Dr. Thomas explains, “not all strains perform equally, and more strains are not better, better strains are better.” For example, if looking for a supplement to help with bowel issues, Lactobacillus (genus) plantarum (species) 229v (strain) is clinically proven to reduce bowel discomfort at dosing of 10 to 20 billion live cells daily.” The probiotic identification chart illustrates the difference between genus, species, and strain in a way that is understandable to those of us who might have forgotten what we learned in biology!

And, that leads us to the last part of the definition, health benefits. A probiotic must be studied to know if it conveys a health benefit. If a label simply says something like 40 billion CFU with 16 probiotic strains, it may or may not be clinically relevant. “Don’t be swayed by a large number of colony forming units (CFUs is how probiotics are measured). What you really want is the right strain in the right amounts,” says Dr. Thomas.

There are a lot of resources to help consumers know if a probiotic meets the definition from the International Scientific Association of Probiotics and Prebiotics (ISAPP). It takes some homework to take the guess work out, but if you are going to pay good money for a supplement, isn’t it worth knowing that it has evidence to support it will do what you want it to do?

I think this statement from the ISAPP sums up what we know, “probiotics are not a “cure all” and it is not necessary to take them to be healthy. But they may help you even if you are generally healthy. Probiotics will have different benefits – look for a product with studies that support the benefit you want.”

Dr. Thomas cautions us to be aware of “disingenuous marketing masquerading as education” for some probiotic supplements. A product claiming to be “ancient” might sound impressive, but if the product doesn’t list the strains, 100 billion CFUs per serving is meaningless.

Resources:

To learn more about a specific supplement check out the Clinical Guide to Probiotic Produces Available in the USA to help you understand the evidence supporting a probiotic supplement.

And, here is a link to helpful infographics on probiotics from ISAPP.

*I heard Dr. Thomas speak at a sponsored food and nutrition conference, but I was neither asked nor compensated to write this post.

 

Fit to Eat

“Fit to Eat,” focuses on nutrition concerns of active people and showcases inspiring stories from adults who eat well, move well, and be well. Whether you are in your 50s, 60, 70s, or beyond you will find information to keep you healthy and active.

Food & Fitness After 50: Supplements for healthy aging?

VitaminsType “supplements for healthy aging” in Google and 26,200,000 results show up! I’m constantly being asked about supplements but I want to know what supplements are on your radar. I’m working on an article for health professionals on supplements commonly used by those of us in our 50s, 60s, 70s, and beyond. And, your input is important to help me narrow down the wide field.

I know from consumer survey data from supplement trade groups that that vitamins (like vitamin D) and minerals (like magnesium) are popular, as are supplements that claim to support “healthy aging,” “heart health, and “bone health.” But, I don’t know what supplements fit neatly into those boxes and would like to know if you take any supplements or are curious about supplements you’ve read about or seen advertised in print or on television.

When I reviewed some of those 26,200,000 results, I was impressed with the creativity of the names and claims. From youngevity to longevity to herbal supplements that claim to be the “root of anti-aging.” (And, of course, we all know there is no such thing as anti-aging; even animals kept in the purest environments age.)  And, the names are cool, too, sort of like the names of the paint samples in Home Depot: “cell shield,” “ReVerse,” “Imortalium, ” and my favorite…. Super Ultra Mega longevity, because super isn’t a strong enough descriptor.

Broccoli and pillsSo, email me (chrisrosenbloom@gmail) or hit me up on twitter @chrisrosenbloom and help me compile my list. And, of course I promise to share what I learn about the supplements (what works, what doesn’t, what might, and what is just plain hype) with you in a future post.

Thanks!

Food & Fitness After 50: Seafood Nutrition Part 1

I shared my Alaskan adventure with you in a previous post and today I’ll answer your questions about the nutritional benefits of seafood. You asked so many great questions that I’m breaking it down into two parts, so welcome to Part 1. Thanks to all who submitted questions before my trip and thanks to the experts at Trident Seafoods CorporationSeafood Nutrition Partnership , and the National Fisheries Institute for providing insights for my responses.

Let’s start with an overview of the nutritional benefits of fish:

  • High in lean protein
  • Low in saturated fat (the type that raises bad blood cholesterol levels)
  • Rich in vitamin B12
  • Supports healthy brains, eyes, blood pressure, and triglyceride levels
  • Eating 2-3 servings of seafood a week reduces risk of death from all chronic diseases by about 17%.
  • All fish is healthful, but “fatty” fish are rich in omega-3 fats, specifically EPA and DHA.

Omega-3s are needed for more than a healthy heart. They are also critical for pregnant women and babies for making healthy brains for growing children. Unfortunately, only 1 in 10 of us meet the goal of eating seafood twice each week. (Dietitians take a food first approach, but if you don’t eat seafood, an omega-3 supplement is advised and more on this in a future post.) This chart identifies the fish richest in omega-3s. But, don’t worry if your favorite is on the lower end of the omega-3 chart. In the words of Dr. Tom Brenna of the Dell Pediatric Research Institute at University of Texas, “even fish with low omega-3s can deliver significant amounts if they are consumed frequently.”

snp_rdtoolkit2018_omega3_chart1

So on to your questions!

Question: I would like to understand the different types of salmon.

In last week’s post I gave you a handy way to remind the 5 different types of salmon, but here’s a rundown on the 5 types of wild-caught salmon, according to Analise Gonzales, Sales & Business Development Manager for Trident Seafoods:

  • King salmon or Chinook is the largest species (the current sport-caught world record is 97.25 pounds!) and is rich, moist, and buttery with a robust flavor. It is the highest in omega-3s and you are most likely to find it in an upscale restaurant.
  • Sockeye or red salmon is ruby red in color and remains red throughout cooking. It is high in omega-3s and is the second most abundant Alaskan salmon species.
  • Coho or silver salmon is the most commonly used in foodservice for its taste, color, and price point. It is moderate (compared to King or Sockeye) in omega-3s.
  • Chum or Keta salmon is moderately abundant, so it is a great value fish, with lighter color and milder flavor.
  • Pink salmon is the most abundant and is often used in canned salmon. It has the lowest omega-3s of all the wild-caught salmon.

Question: What’s the difference between Pacific and Atlantic Salmon?

Pacific salmon is wild caught. Atlantic salmon that you buy in the grocery store or  served in a restaurant is farm-raised. According to the National Fisheries Institute, wild Atlantic salmon is protected under the Endangered Species Act, so commercial fishing of Atlantic salmon is not allowed.

As for the nutrient profile, “it is based on what the salmon consume in their diets, and that would differ for wild species as well as farmed,” says registered dietitian Valerie Agyeman, Communications Manager for the Seafood Nutrition Partnership. “For example, Coho salmon from the Great Lakes has a different diet and “exercise regimen” than Alaska Coho. The five species of salmon, as mentioned above, also have different nutrient profiles, including omega-3s. The same is true for Atlantic salmon. What the farmers feed the fish will determine the omega-3 levels in the fish.”

The National Oceanic and Atmospheric Administration (NOAA) website provides more details on the diet of fish, but wild-caught salmon eat tiny shellfish and krill that have natural pigments, carotenoids (the colorful pigment that we eat in foods like carrots) that give salmon it’s deep red or pink color. Farmed salmon are fed diets that are formulated by nutritionists to include plant proteins, minerals, and vitamins. Many farmed salmon also are fed fish meal that contain fish oil so that they have omega-3 levels in their flesh, providing the beneficial oils to us when we eat them.

Agyeman says “there are a lot of fantastic advances in fish feed for farm-raised salmon, including some nutrient-rich algae-based options loaded with omega-3s.” (And, when we write about fish oil supplements in a future post we’ll talk about algae-based omega-3s which are popular with plant-based eaters who avoid seafood.)

Question: Which salmon tastes better, wild-caught or farm-raised?

It depends on personal taste and what you are accustomed to eating. People who live in Alaska or the Pacific Northwest who grew up eating wild-caught salmon enjoy the bolder taste and meatier texture, compared to farm-raised, but taste is subjective! Farm-raised tend to be fattier than wild-caught salmon.

Seafood is lifesavingQuestion: Does the preparation method, frying vs. grilling, alter the omega-3 content?

Yes, omega-3s are long chains of unsaturated fats and frying can oxidize them, thereby reducing the beneficial omega-3 levels. To preserve the healthy fats, baking, broiling, grilling, or poaching is preferred over frying. But, keep in mind that the type of fish that is fried is usually a milder, white fish (like Tilapia) that is relatively low in omega-3s compared to salmon.

 Question: Does freezing or canning salmon alter the omega-3 content?

According to Agyeman, the answer is, no, “although do keep in mind that different species have different omega-3 levels. Pink salmon, which is often used for canned salmon, is lower in omega-3s than other species.”

Stay tuned for Part 2 where we will look at the differences in smoked salmon, Arctic char vs. salmon, and what to look for in the freezer case when choosing fish.

 

Copyright © 2019 [Christine Rosenbloom]. All Rights Reserved.

 

Food & Fitness After 50: Alaska Adventure, Part 1

I just returned from a week-long adventure in Alaska, thanks to Trident Seafoods “Women of Seafood” program. The goal of the sponsored travel is education, fishing, and fellowship and all three objectives were met with resounding success.

Prior to my trip, I asked you what you wanted to know about seafood and you responded with thoughtful, probing questions. I sorted the questions into three buckets: nutritional benefits of seafood, issues surrounding sustainability of fishing, and clarification on fish oil supplements. I will be following up with all three of these categories in future posts, but today I want to give you a flavor of the trip.

When I tell people I just returned from Alaska, the first thing they ask is “were you on a cruise?” Well, if you count being on trawler in the Bering Sea a cruise, then yes! But, this “cruise” took me to parts of Alaska that the average cruise ship doesn’t go, and most people don’t see.

IMG_5254We started the trip in Seattle, where we did a tour of the famous Pike Place Market, where I was challenged to catch a fish at the Pike Place Fish Market, the only fish I caught that week! We were introduced to two local restaurants, known for their delicious seafood, Staple & Fancy for dinner and Serious Biscuit for breakfast the following morning before heading off to King Salmon airport in Bristol Bay, Alaska.

Upon landing, we toured the Naknek production facility to watch sockeye salmon processing…from fresh fish off the boat to frozen fish, fish meal, and fish oil, all within hours of the catch. Many of us don’t know how our food gets from sea to table and seeing the operation gave me a new appreciation of fisherman and processors. This plant runs 24/7 during salmon season to give us the highest quality fish. After the tour we headed to a lodge on the Naknek River for a wonderful dinner of, you guessed it, salmon.

 

handOne of the questions you asked was about the different types of salmon. An easy way to remember it is to look at your hand.

  • Thumb, rhymes with Chum (also called Keta)
  • The space between your thumb and index finger looks like a sock, so think of Sockeye (also called Red)
  • The middle finger is the largest, so that is for King Salmon (also called Chinook)
  • We wear rings on the ring finger (often silver rings), so think of Silver Salmon (also called Coho)
  • And, of course, the pinkie is for Pink Salmon

The next day we donned waders and took to skiffs to fish for Sockeye; my first experience with fly fishing and it wasn’t easy! Obviously, not easy because I didn’t catch anything. But, only one person in our group caught a Sockeye, so I’m blaming it on the 90-degree heat! I think the fish just wanted to swim in deeper, cooler water since it seems that I brought the Georgia weather with me to Alaska!

IMG_2529In the afternoon we took a float plane to Katmai National Park and hiked the bear trail to Brooks Falls to watch the bears fishing for salmon. They didn’t have any better luck than I did, but it was amazing to see them in action! As we were getting ready to board our float plane, we had a slight delay as a momma bear took her two cubs for a lakeside stroll. No one wants to come between a mom and her cubs!

IMG_2541 (2)

IMG_2555The next day we took a flight to Dutch Harbor, midway down the Aleutian Island chain, and were lucky to find a catcher/processor vessel in the harbor for a tour. These vessels catch the fish and process it all on board before off loading the frozen fish in the harbor. Amazing to tour the boat as the cargo was being delivered to the dock. The number one thing I remember about the tour was how clean it was…. cleaner than my own kitchen! The dedication to food safety (as well as safety of the crew) is remarkable.

IMG_2613After the tour our “cruise” began; we boarded the Fishing Vessel (F/V) Sovereignty, heading out to fish for wild Alaska Pollock, heading to Akutan. If you’ve ever watched Deadliest Catch, you might recognize this view of Akutan, the largest primary fish processing facility in North America. The Pollock were not cooperating as they were further west and north, so we couldn’t drop the net, but we were entertained by a pod of humpback whales (at least 40 of them!) scooping herring into their huge jaws! IMG_2604

Touring the plant, a mini-city, as they processed Pollock at lightning speed was amazing. They also process surimi and fish oil. After a long day (dusk is about 11:30 in Alaska this time of year), we crashed in Akutan. Fog blanketed the island and the only way back to Dutch Harbor was to board the trawler at 5 AM for another 5-hour trip. (There is no airstrip on the island….only a helicopter pad.) The crew was so gracious to the eight women on board; preparing delicious meals for 2 days! I never expected to eat shrimp ceviche on a fishing vessel in the Bering Sea!

Our flight out of Alaska took us to Anacortes, Washington to tour a secondary processing plant. This is where the frozen fish meets battering and breading, depending on what the customer wants. From Costco and Sam’s Club to quick service restaurants to food service in schools and other institutions, you’ve probably had seafood from the Bering Sea!

Our last stop was in Seattle at the Trident Innovation Center where we got a peek, and a taste, of innovative products that will be coming to market in the future. We also heard from the Seafood Nutrition Partnership and the Alaska Seafoods Marketing Institute and many of your questions were answered.

20190712_200138The last night focused all on the fellowship as we relived our adventures and enjoyed the new friendships we made. We dined at the famous Ray’s and were joined by Captain Josh Harris. I never thought I would be learning to crack Alaska King Crab legs with the Deadliest Catch star!

I’m working on new posts to answer all of your questions, so stay tuned! But, for now, eat more seafood, because it does make you smarter and prettier!

Very special thanks to our Trident hosts, amazing Women of Seafood, Ana and Christine!20190712_171253

For more information on eating well, moving well, and being well check out Food & Fitness After 50.

Copyright © 2019 [Christine Rosenbloom]. All Rights Reserved.

 

 

 

Food & Fitness After 50: A Deep Dive into Water Aerobics

If you are looking for a non-impact activity that provides all the components of fitness…cardiovascular, muscle strength and endurance, and flexibility, then water aerobics might be for you. And, bonus points for the cooling water in the pool as a great antidote to summer heat and humidity.

Water Aerobics is not Playing, but it is Fun

Sue Ellen
Suellen leading water aerobics

If you think that those folks in the pool are just playing, think again. “Water aerobics is a full body workout,” says Suellen, who at age 73 teaches classes throughout the summer, sometimes as many as five classes a week. Suellen has been an avid exerciser since the early 1980s when she and her friends donned leotards and did Jazzercise until she found water aerobics. “I’ve had lower back problems since I was a teen and the jarring impact of land-based exercise could make my back issues worse and put me out of commission for over a week,” says Suellen. So, she switched to water-based exercise and liked it so much she became a certified water aerobics instructor. “I never planned to be an instructor, but another instructor encouraged me and a friend to take the YMCA-based training and the rest is history.” The certification “wasn’t easy, but I learned CPR, water fitness, and both classroom and in-the-pool exams made me a competent instructor with more confidence,” says Suellen.

The benefits of water aerobics are many:

  • It promotes gains in muscle strength.“The resistance of the water makes an ideal environment to build muscle and there are many ways to change moves to make them more challenging as strength builds,” notes Suellen.
  • It is beneficial in treating osteoarthritis of knee and hip joints. Many people associate water aerobics with exercise for people with arthritis and for good reason. Your body weight is reduced by about 90% from the buoyancy of the water thereby reducing stress on weight-bearing joints. 
  • It is a welcoming environment for those who have been sedentary, who are overweight, or who have chronic disease. “We have all levels of fitness in a typical water aerobics class from those who are very fit to those who have chronic conditions, like rheumatoid arthritis, who find exercise difficult. Suellen always tells her students, to keep three things in mind during any class when they find movement difficult…slow it down, make smaller moves, and substitute an easier move.”
  • Many people choose water aerobics when rehabbing from an injury or surgery. Cathy, a regular in Suellen’s class, told me she was “looking for an exercise class that she could do after she finished physical therapy for knee replacement surgery. I found water aerobics to be of great benefit in strengthening my knee and I think it helped me get back to land-based aerobics more quickly, but I still do water aerobics because I love it!”

ThinkstockPhotos-480904565Suellen says that water aerobics follows the same format as other hour-long aerobics classes, “we start with a warm up of stretching exercises, and then spend most of the time on cardio, followed by a cool down. We use Styrofoam buoys for resistance exercise, and just like weights you use in the gym, these come in different “weights,” so we can increase resistance.”

Can Water Based Exercise Improve Bone Health

Water aerobics can help with bone health but is not as good as land-based exercise to strengthen bone, something Suellen found out when her doctor told her bone density was low. Suellen is working with a personal trainer who is knowledgeable about working with older adults with health issues. (I know this first hand, as I also worked with David when I had hip problems, for more on the benefits of working with a personal trainer, click here.)

Always a Teacher

Water aerobics
Class at YMCA, photo credit Bill Powell

Suellen taught 7th grade math for 29 years before she retired, but she sneaks some math lessons into her water aerobics classes now and then. “I’ll ask them to identify north, east, west, and south while we are in the pool and them ask them how that relates to the numbers on a compass, I guess once a math teacher, always a math teacher!” She loves the reactions she gets from the people who come to her class, “we have several people in their eighties who are regulars and they enjoy the exercise, but they really like the social aspects and the fun of the class.”

Tips for Optimal Aging

When I asked Suellen to identify the top three ways to optimal aging, not surprisingly, her first response was “move, move, move!” “My dad played golf at the age of 94 and moving is what keeps us all going.”

The second tip is to stay socially connected. It could be through an exercise class, volunteer activities, church groups, or as Suellen puts it, “anything that gets people going, gets them up, gets them dressed, and gets them out of the house so they develop a social connection to the place and to the people.” She works at getting to know the people in her class and “making them feel more comfortable about participating and looking forward to coming back is what matters.”

And, lastly, she said, “laughter, having fun and laughing during exercise is so rewarding, we laugh with each other and they laugh at me when I mess up, and that’s OK because it keeps us all laughing, having fun, and moving!”

For more information on eating well, moving well, and being well check out Food & Fitness After 50.

Copyright © 2019 [Christine Rosenbloom]. All Rights Reserved.

 

Food & Fitness After 50: The Benefits of Tai Chi

My friend Bonne asked about the health benefits of Tai Chi for older adults, so I was thrilled to meet Chris Cinnamon, owner and head instructor of Chicago Tai Chi.™ I met Chris, an American College of Sports Medicine (ACSM) certified exercise physiologist, at the ACSM Health & Fitness Summit and we struck up a conversation about Tai Chi. I knew I had met the perfect person to help me understand and explain the benefits of this ancient martial art to my Food and Fitness After 50 friends.

From Navy Flier to Lawyer to Tai Chi Practitioner

Capitol reef single whip 3 (1)
Chris practicing Tai Chi in Utah

Chris, age 59, is also an example of someone who eats well, moves well, and practices what it takes to be well, but his journey was a winding road that led him to his current path. After college, Chris joined the Navy where he flew carrier-based fighter jets. After his stint in the military he attended the University of Michigan Law School and had a successful law practice for over 20 years. As managing partner of a busy firm, it dawned on him that the “intensity and volume of work endemic to the law profession was shortening my life,” said Chris. That examination of his life while in his mid-40s made him map out a new plan. Athletic and a competitive martial artist, he discovered Tai Chi as “softer martial art.” So, he began training with a high-level Tai Chi Master. After the first week he knew that this was the right direction for his life.

As he transitioned out of law and into his new life, he decided to go back to school to get a graduate degree in exercise physiology to better understand the science behind movement and exercise. It was also a way to bridge the difference between Western and Eastern perspectives in promoting health and wellness.

Chicago Tai Chi

Founding Chicago Tai Chi was certainly “an unconventional step for a lawyer but it felt deeply right for me,” says Chris. He started his school as an experiment with just a few classes but in 8 years has grown it into the leading Tai Chi school in Chicago. “I teach 12 to 14 classes a week, see private clients for individual sessions, lead workshops, and manage a growing business. It’s hard work at times, but very meaningful and exciting.” With a total of three instructors, they have over 150 students attending classes, online trainings, and workshops.

Understanding Tai Chi

Tai chiWhen asked to explain Tai Chi to the uninitiated, Chris puts it this way. “I describe Tai Chi as a sophisticated exercise system.  Tai Chi originated as a martial art in China over 600 years ago. Introduced in the U.S. about 60 years ago, Tai Chi is mainly performed today as a health practice. It is a low impact, yet powerful whole-body exercise.” The benefits are many, “Tai Chi works the muscles, all connective tissues including fascia, the joints, the spine, and the nervous system.” Chris describes how, unlike many forms of exercise, Tai Chi works the entire body, even internal organs. “By performing smooth, fluid Tai Chi movements in increasingly connected ways, you work more than just muscles and the cardiovascular system, you intentionally work internal organs, like the kidney, liver, spleen, and digestive tract with gentle compressing and releasing motions. This promotes circulation of fluids, motility of tissue, and healthy functioning of organs. Healthy organs support healthy aging.”

When I asked Chris the difference between yoga and Tai Chi he described “yoga is a practice that assumes positions and holds them to stretch muscles and other tissues. Tai Chi is almost the opposite, you relax to stretch. The more you release tension, the more the tissues relax and elongate.”

“I have had extensive training in Tai Chi, Qigong, Meditation and related practices, some of which may seem esoteric.  My background helps me explain the health benefits of Tai Chi from a Western exercise science perspective. My clients and students find that really helpful,” says Chris.

The Health Benefits of Tai Chi

benefits-of-tai-chi-exercisesA recent review of research of the health benefits of Tai Chi reveals that the strongest evidence is for reducing fall risk and reducing pain from knee osteoarthritis. Evidence is also growing, but not conclusive for enhancing cognitive function, as well as many other health conditions.

Reducing fall risk is a critical for an aging population. A recent report in JAMA (Journal of the American Medical Association) cites falls as “major epidemic” for older Americans. One in three persons over the age of 65 falls every year and falls can be life threatening. Broken hips, knees or ankles can mark the start of downward cycle of hospitalization, loss of independence, and lasting effects on both physical and mental health.

Several studies have shown that practicing tai chi helps reduce fall risk. Chris describes Tai Chi as a great exercise to combat all the things that contribute to falling. “Tai Chi can make you more stable and secure in your gait by strengthening leg muscles, which in turn makes you more confident in your abilities to move through space. I’ve seen clients get stronger after about 6 to 8 weeks of Tai Chi practice.”

Tai Chi is also a great exercise for those with knee osteoarthritis. Many people with knee pain stop exercising and Tai Chi can be great way for someone who has been sedentary, deconditioned, or overweight to begin exercising. “Tai Chi works the weight bearing joints and the gentle movement can help alleviate pain,” reports Chris.

From personal observation based on his 8 years of watching clients transform, Chris says “the emphasis on relaxing in Tai Chi has mental and emotional benefits. It calms the mind and helps people learn to cope with stress. My students and clients frequently report being less upset and reactive to stressful situations.”

Chris also shared a story of a long-time student who was practicing Tai Chi at home. Her husband observed her and remarked how graceful she looked. The woman was thrilled, no one had ever called her graceful before. That didn’t surprise Chris, “the neurological connections made in practicing Tai Chi lead to fluid, graceful movement.”

Getting started

older-adults-tai-chi-outside-e1505160556655I asked Chris how someone could get started in Tai Chi and what to look for in an instructor or class. “I suggest monitoring a class to learn about the instructor and students. Ask the instructor about his or her training and experience. And, the bottom line of any class, it should be convenient and enjoyable.” Chris offers a series of online courses and that is a good place to start if Tai Chi instruction is not available where you live. (Click here to learn more about the online courses.)

Advice for aging well

We closed our conversation by reviewing the three pieces of advice that Chris gives for optimal aging.

#1. Move more. “The research is overwhelming that activity reduces the risk of chronic disease. It doesn’t matter what you do, just move and get strong.”

#2. Pursue a practice that calms emotions and settles the mind. “High stress adversely affects health, and exercises like Tai Chi that emphasize relaxing and calming the mind can help with the mental side of life.”

#3. Eat well. “Get the advice of a qualified nutritionist.” Or in other words, don’t fall for the fads or diet du jour and learn to eat healthfully and with enjoyment.

I encourage you to visit Chicago Tai Chi™ website and follow Chris’ blog at this link.

For more information on eating well, moving well, and being well, check out Food & Fitness After 50.

Copyright © 2019 [Christine Rosenbloom]. All Rights Reserved.

Food & Fitness After 50: Should We Walk and Chew Gum at the Same Time?

This week, Dr. Bob Murray asks the question, “should we walk and chew gum at the same time?” It may sound humorous, but he presents some research that may have you grabbing for some gum at the grocery store checkout line! Thanks for your insights, Dr. Bob!

Gum chewingFrom the often-quirky world of science comes a study from Japan that reported increased fat burning in research subjects who chewed gum while they walked. Evidently, there is somewhat of a minor fixation in Japan on chewing as reflected by a Japanese government program called Kamingu 30 that encourages people to chew each bite of food 30 times before swallowing in an attempt to slow eating speed and thereby help combat increasing obesity in Japan.  It turns out that chewing gum stimulates our nervous system in ways that might increase the calories we burn during exercise. (The idea of chewing each bite of food a prescribed number of times hearkens back to Horace Fletcher, American health food enthusiast of the Victorian era. Horace, nicknamed “the great masticator,” believed that each bite of food should be chewed 100 times until it is liquefied before swallowing…even liquids were to be “chewed!”)

person_holding_chewing_gum_chewing_gum_and_IBSIn fact, a study published in 2018 showed that chewing gum while walking increased heart rate, calories burned, and the distance walked, so the same group of scientists followed up with a study that added other measures to get a more complete understanding of how gum chewing while walking might benefit weight control.  Fifteen healthy volunteers (10 male, 5 female), ages 27-58, completed two exercise sessions, both requiring them to walk at their own pace for 15 minutes on an indoor track.  During one session, the subjects chewed two pieces of gum throughout their walk.  During another session, they chewed and swallowed a tablet containing the same ingredients but without the gum portion.

In both sessions, the subjects wore heart rate monitors and other equipment that allowed the researchers to measure their energy (calorie) expenditure along with other measures such as step count, distance, and fat oxidation (fat burning).

The results were similar to that of the first study: when the subjects chewed gum while walking, they walked faster, took more steps, had higher heart rates, and burned more calories and more fat.  The differences were small but statistically meaningful.  The researchers speculated that the differences they found could positively affect weight control when the results were extrapolated over months of normal daily walking.  Scientific speculation of this sort often doesn’t pan out as predicted, but in this case, chewing gum while walking is not likely to cause any harm and might possibly add up to a meaningful calorie-burn over time. Other studies have shown that chewing gum reduces the number of calorie consumed at meals and increases the number of calories burned when gum is chewed after meals.

There are thousands of published studies on the effects of gum chewing.  It turns out that chewing gum is a simple way to help restore intestinal function after C-Sections and colorectal surgery.

Sugar-free gum aids dental health by stimulating saliva and remineralizing tooth enamel. Gum chewing also helps lower psychological stress.

It improves alertness (maybe that is why we’re seeing more pro golfers chew gum during tournaments?)

 92545738-56b007375f9b58b7d01f92dbNone of these results leads to the conclusion that we’d all be thin if we only chewed more gum.  The moral to this story is that there are little things we can do each day to help us burn more calories.  Sitting less, fidgeting when we do sit, moving more whenever possible, portion control at meals, staying hydrated, eating more fiber, and yes, chewing gum while walking can all add to managing our daily energy (calorie) input and output.

To learn more about eating well, moving well, and being well check out our book 

Food & Fitness After 50.

Copyright © 2019 [Christine Rosenbloom]. All Rights Reserved.

 

 

 

 

 

 

Food & Fitness After 50: Uncured Bacon, Must be Healthy, Right?

Uncured baconHave you noticed the words, “uncured” “all natural,” and “no nitrates or nitrites added” on packages of bacon, hot dogs, sausage, or deli meats? The packaging usually conveys other messages, such as “made from pork raised without added hormones,” which is utterly meaningless as hormones are not allowed in raising hogs. (When you see a “no hormones added” claim on the label it is supposed to followed by this statement: “Federal regulations prohibit the use of hormones.” But, it is often in small print and hard to read!)

Why process meat at all?

But, let’s get back to the “uncured” part of the story. “We all want and expect our food to be safe,” says Dr. Jeff Sindelar, Associate Professor in the Department of Animal Science at the University of Wisconsin. Modern meat processing “is done with purpose, is more refined and effective than it was in the past,” he adds. To ensure the safety of products like bacon or hot dogs, they are cured with a sodium-based compound. “Salt curing has been around since the Chinese preserved fish as far back as 3500 BC and salting is a simple, effective way to decrease water activity in meat to stop microbial growth,” according to Dr. Sindelar. But, if you’ve ever eaten salt-cured meat, like country ham, your mouth will pucker from the high salt content and you’ll be reaching for gallons of water to quench your thirst.

Today, curing meat involves the use of solidum nitrate and sodium nitrite. Whereas in the past, salt concentrations of 4-5% were used to cure meats, today it has been reduced to about 1.5 to 1.75% with the use of sodium-based compounds. “Nitrate is chemically stable, so it must be converted to the active form, nitrite. Sodium nitrite can be found in both purified and natural forms, but the outcome is the same; to give cured meat its distinctive color, to impart flavor, to halt the growth of microbes, like Clostridium botulinum, and to act as an antioxidant,” says Dr. Sindelar. (Fun fact discovered in an article written by Dr. Sindelar and colleagues, nitrite is the chemical that inhibited the growth of Clostridium botulinum, a name given to the Latin word for sausage, “botulus,” because of the relationship between the microbe and poisoning from sausage.)

Chemophobia

Fast forward to 2019 and consumers are fearful of chemicals and especially food additives with hard to pronounce names. You’ve probably heard people say things like, “in our grandmother’s day they didn’t eat food with additives, so we shouldn’t either.”  First, that statement probably isn’t true and second, food additives make our food safer than in grandma’s time. And, there’s the where the disconnect comes in. “Consumers are equally fearful of food-borne illnesses and food additives, like nitrate and nitrite, yet the additives are key in helping keep us safe from food poisoning,” says Dr. Sindelar.  Another part of the nitrate and nitrite story, as mentioned above, is that nitrate and nitrite can be found in both purified and naturally occurring forms. It’s like vitamin C; you can get a naturally-occurring form from an orange or a purified form in a vitamin pill, but it is chemically the same compound, ascorbic acid, and your body treats it the same. Today we drink beet root juice for its health benefits, chief among them, dietary nitrite! The nitrite is converted in the body to nitric oxide or NO, a signaling molecule that helps regulate muscle blood flow with cardiovascular health and blood pressure lowering as the most promising health benefits.

Cancer Connection?

But what about an increased cancer risk with nitrate and nitrites, I’m often asked? “Sodium nitrate or nitrite by themselves are not cancer causing,” says Dr. Sindelar. The reason they have the reputation is that they can interact with other compounds in foods or during cooking, like certain amino acids (the building blocks of protein) when cooked over high heat (like frying bacon or sausage) to form compounds called nitrosamines. Nitrosamines were identified as carcinogenic before a better understanding of the role of nitrites in producing nitric oxide, which acts in a positive way in the body. And, Dr. Sindlear adds, “the carcinogenicity of nitrosamines is identified only in mice studies, not human studies.”

What is uncured meat?

So, let’s circle back to uncured, what does that mean? Celery and celery powder contain nitrites and are used in the same concentrations as purified nitrites to cure meats. But, because they come from a “natural” versus a purified form, they can be labelled as “uncured.” (A quirk in the food laws, according to Dr. Sindelar). All uncured really means is that it contains no purified sodium nitrate or nitrite, but the meats are still processed and still imparts the same qualities as to taste, appearance, and food safety. However, many see the “uncured” label and automatically see a halo of health hovering over the food.

To be clear, uncured bacon is still bacon. It is still about 40% saturated fat, and yes, it has a delicious flavor! Dietitians classify bacon as a fat, not a protein-rich food. If you enjoy the occasional slice of bacon or use a strip or two to flavor a dish, go for it. My concern is that people think bacon is “healthier” when it is uncured. Let’s get that clear…it is not.

caffeine mugIt might be helpful to remember that all foods are made of chemicals. Instead of fearing our food, let’s embrace balance in what we eat and remember that our food is made safer, convenient, and affordable to with today’s food processing. Scaring us about chemicals in our food may make for good clickbait, but I for one could not get through the day without my morning dose of 1,3,7-trimethylxanthine or the chemical name for caffeine. And, as if that isn’t enough, I also enjoy a food made of 12% sugar, glutamic acid, aspartic acid, histidine, proline, palmitic acid, linoleic acid, myristic acid, phytosterols, oxalic acid, tocopherol and hexonate or simply put, a banana.

Copyright © 2019 [Christine Rosenbloom]. All Rights Reserved.

Food & Fitness After 50: What do you want to know about seafood, salmon and fish oil supplements?

I’ve published over 150 blog posts on this site but today I’m asking YOU to help me on what you most want to know on all things seafood. I want to know your questions about fish!

In less than one month I will be on 7-day immersion trip to Alaska to learn all about salmon and seafood. The trip is build on 4 pillars of education, fishing, Alaska, and fellowship.

Fish oil pillsI’m preparing my list of questions, but I want to know what is of most interest to you so I can write about any or all of the following:

  • Wild-caught vs. farm-raised salmon nutritional differences
  • Seafood sustainability
  • Fresh, frozen, or canned salmon? Which is best?
  • How to choose a fish oil supplement
  • Which fish is the richest on omega-3 fatty acids?
  • Does the preparation method (frying vs. grilling) alter the good fats?

t_500x300So, please hit me up with your questions and I promise to come back with great information, amazing photos, and some interesting tales of being on a trawler in Bristol Bay (think “Deadliest Catch,” on second thought, I hope not too dangerous), sport fishing, touring the world’s largest floating seafood plant, hiking in Katmai National Park to watch bears catching salmon, and much more.

You can send questions by commenting at the bottom of this post, by email at chrisrosenbloom@gmail.com or on twitter @chrisrosenbloom

Stay tuned……

Oncorhynchus_nerka-1-e1418334906508

Food & Fitness After 50: Keep Food Safe This Summer

food safetyHow many of you enjoyed a cookout over the Memorial Day weekend? With summer right around the corner, grilling becomes even more popular. But, how many of you know that much of what you do to protect yourself, family, and friends from food poisoning begins and ends with what you do in your own kitchen? Food poisoning is more prevalent in the summer because bacteria multiply fast when the weather is warm and cooking outdoors means many food safety rules are view as suggestions that are easily ignored.

Food recalls seem to be everyday news, with the latest being 62,000 pounds of ground beef recalled and when you hear about these recalls it means that our food safety system is working. But, no one is going to recall Uncle Bob’s famous BBQ chicken or yummy guacamole if he makes some common mistakes in the kitchen or at the grill. Let’s see how well you spot Uncle Bob’s food safety no-nos. (Hint: there are 8 food safety rules broken and possibly 4 more!)

Uncle Bob buys cut up chicken parts at the grocery store and being an environmentally conscious consumer, brings his own reusable cloth bags. To save space when packing his groceries at checkout he packs the heavy melons on the bottom of the bag and puts the chicken on top, placing lighter items, like avocados and tomatoes in the top of the bag.

After shopping, Uncle Bob passes his golf club and decides to make a last-minute stop at the driving range to hit a few balls. An hour later, he heads home and unpacks his groceries, placing the chicken on the top shelf of the fridge.

To prepare for the BBQ, he washes the chicken in the kitchen sink and puts the washed pieces in a large bowl and pours his special BBQ sauce over chicken. As the meat marinates, he slices the melon using the same knife he used to trim the chicken. He cuts the avocados (using the same cutting board and knife) to make guacamole.

As his guests arrive, he turns on the gas to preheat the grill and slaps the chicken on the grates. While cooking, he uses some of the BBQ marinade to baste the chicken. To check for doneness, he cuts into a piece to visually judge it. Satisfied the chicken is thoroughly cooked, he puts the pieces back in the bowl with the remaining marinade and dinner is served!

Uncle Bob may have served up more than BBQ chicken; from grocery store to the dinner table, this meal was a recipe for disaster.

Mistake #1: Raw chicken should never be placed on top of other foods, especially fruits and veggies. Juices can drip down contaminating any food that it touches.

Mistake #2: It’s a big no-no to leave raw chicken in a hot car. Bacteria thrive in warm environments and a hot car is the perfect incubator for growing nasty bugs. In the summer, remember the 2-hour rule…never keep food out on a counter (or a hot car!) for more than 2 hours, and when the temps soar, the 2-hour rule becomes the 1-hour rule.

Mistake #3: Don’t store raw poultry on the top shelf of the fridge unless you put it on a plate to catch the juices (same idea as in mistake #1).

FightBac4QuadLogo125-1Mistake #4Stop washing raw chicken! Washing it in the sink or rinsing in a colander can spread the raw juices around sink, counter tops, and other foods that might be near by (like the melon or avocados that Uncle Bob is prepping for dinner). Cross contamination is never good!

Mistake #5: Speaking of cross contamination, always wash the cutting board and knife in hot soapy water before using it to cut veggies or fruits. Better yet, have separate cutting boards for produce and raw meats.Plastic-Cutting-Board

Mistake #6: Reusing the marinade on the chicken could spread bacteria lingering in the sauce from the raw chicken. It is better to have some extra sauce in a separate dish that hasn’t been in contact with raw poultry.

cooking-thermometerMistake # 7: Give Uncle Bob a food thermometer as a host gift! Chicken should be cooked to an internal temperature of a 165 degrees F. as measured with a thermometer, not Uncle Bob’s eyes.  Need another good reason to use a thermometer? There will be no danger of overcooking! Moist and tender chicken is the goal, not an overdone, tough bird.

Mistake #8: More cross contamination going on by putting the cooked chicken in the same unwashed bowl used to marinate the raw chicken. Once the chicken goes on the grill, take the used bowl or plate back to the kitchen sink for a thorough washing before reusing.

How many mistakes did you spot? And, what about the 4 possible infractions?

#1: Using cloth reusable bags is becoming more popular as we consider the environmental impact of plastic grocery bags, but did you know they can harbor bacteria if not washed? Toss bags in the laundry to keep them clean. In other words, “keep them clean while going green.” 16ce61dcf808d1a25e23e84e7ec62258

#2: Did Uncle Bob wash his hands before starting the food preparation? Let’s hope so because the dirtiest piece of equipment in your kitchen is your hands.

#3: Always wash melons or avocados under running water and use a scrub brush to wash the rind or peel. Why you ask, since you only eat what is on the inside? Dirt can harbor bacteria and when you slice through the rind, bacteria can be transferred to the flesh. So, wash first, cut second, then eat and enjoy.

#4: How clean is the grill? Keeping the grill clean makes the food taste better by removing grease (which can hold on to bacteria) and carbon deposits which can cause uneven heating. For tips on how to keep your grill in top shape, click here.

So, now you are prepared for a summer time full of great cookouts with good food and no bad bugs! For more information on home food safety click here and here.

Copyright © 2019 [Christine Rosenbloom]. All Rights Reserved.