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NYTimes: In Sweeping War on Obesity, Chile Slays Tony the Tiger

In Sweeping War on Obesity, Chile Slays Tony the Tiger


Battle of the Bulge

That day will come not long after turning 50. You are getting dressed one morning and notice your naked reflection in the full-length mirror. OMG! What has happened?

The image in the mirror doesn’t match the image in your memory. Don’t worry. It is not the Netflix drama
“Stranger Things.” There is no alien from the upside down.

This is the new you. The 30-year-old you is gone. Man or woman, you have changed. You notice less muscle tone, thinning or graying hair, a few early wrinkles and an extra chin perhaps.

Your arms are not as defined. Your legs are thicker–and not with new muscle. That belly has grown. There is more than an inch to pinch.

Why? You eat pretty well. You exercise some. Your life is full. What has happened?

The truth is that you have not done nearly enough, nor been persistent enough through these last two decades as you needed to be. Eating a bit more or more of the wrong things can add 1-3 pounds each year. Being more sedentary will decrease muscle and bone mass over time. A full life usually means you are just over-scheduled and not taking enough time to take care of yourself.

Yes, there are significant changes happening in your body that you have little control over. Unless you have a significant underlying health issue or extreme hormonal imbalance, you can’t blame your body, though. Your body has not let you down. You have let your body down. Less than 1 to 3 percent of body weight and body fat changes are due directly to normal aging changes.

So now you know. Most of how you look and feel at 50 is your own doing. The exciting news is that you can undo it. It is not easy. It takes a lifetime of persistence, but the size of your belly (and the rest of your body) is up to you.

Over time, there are several main factors why your shape is your shape. The only one you have no control over is DNA. The others are all parts of a chosen lifestyle. How you control your nutrition, exercise and stress largely determines your future health and vitality.

You have likely adopted the typical American diet and have succumbed to its effects. Americans comprise the most overweight country in the world.

Very soon, two of every three Americans will be overweight. One in three will be obese. We are overfed and undernourished. The food choices we make are poor. It all amounts to 50 years of cereals, breads, pastas and rice, in great abundance–white or whole grain, it hardly matters.

Of course, there are America’s favorite indulgences such as cookies, doughnuts, chips and pretzels. It is always Halloween for Americans and it is no treat. Through the years, it adds up. As we age, fewer calories are burned and these processed carbohydrates add weight at an alarming rate. The body is overwhelmed and converts it to fat. Fat around our stomachs is the giveaway. We have not been eating “pretty good” after all.

Americans have been on a low-fat diet since the 1950s, yet we are fatter than ever. This experiment is over. It failed. The data is in. Fat does not make us fat. Processed carbohydrates do.

The best advice is to eliminate them. Reducing them is likely not enough. At 50, we metabolize more slowly and have become insulin-sensitive or resistant. A little becomes a lot. A “cheat” is not a reward. It is a setback.

Changing your diet should therefore be a priority. Eat lots of vegetables at every meal and use real butter or olive oil or coconut oil to season or cook. Eat chicken, eggs, fish and red meat and choose hormone-free and grass-fed if possible.

Reduce your fruit and eat only a serving or so in the middle of the day. Keep in mind that fruit is sugar. Eat slowly and only until you are full. Eat smaller meals more often. Don’t eat late at night. Only drink water, coffee or tea. Always eat well.

At 50, we naturally have lost more than 20 percent of the muscle mass we had three decades before. We have lost some bone density as well. Testosterone (in both men and woman) is on a decline as well. This enhances all of the natural aging effects.

Other hormones become imbalanced. Our metabolic rate decreases 1 to 2 percent each decade after the age of 20. All of this makes it much easier to gain weight and body fat, especially if we don’t alter our lifestyle.

You must begin serious and regular (four to six times each week) exercise. Cardio workouts must include interval training to burn more fat (even after your session) and build core. Weight training and core building burn fat and increase muscle and bone mass.

Go easy on your joints. They are more worn. Swimming, cycling, walking and yoga are terrific. Increase your training as your strength and fitness improves, but slowly. An hour a day of varying workout sessions is a very good start. Work hard and stay persistent. You will love the results.

In our 50s, we shoulder the greatest amount of life responsibility. We are at our peak financial earnings and must bear the demands to maintain that production. Our children are older and their lives and problems more complicated. College tuition may be looming. Retirement (hopefully) plans need to become a priority.

You have no spare time in your daily life. Sleep patterns are often interrupted and irregular. You are stressed to the max. Stress makes our bellies bigger directly through chemical changes that deposit more fat. We never have a chance to physiologically recover. We are always in “fight or flight” mode indirectly by confusing our emotions.

Eating poorly is often the result of emotional triggers combined with trigger foods. You know which foods they are, so don’t keep them around.

Another thing to consider is drinking less alcohol.  A single drink on occasion won’t hurt, but more might.

Make time to prepare proper meals and set aside the proper time to eat them. We have become far too sedentary, so schedule time to be active.

Now that you are armed with this information, it is time to take to take a long, deep breath. Inhale and exhale. Take time out. Reduce stress. Schedule breaks. Read. Write in a journal. Meditate. Pray. Do Yoga or Tai Chi or Qigong. Settle the mind and calm the spirit. Make family time and self time. Don’t neglect yourself. The price is too high.

Professional guidance with nutrition, exercise and stress is recommended. Take control of what goes in your mouth and your mind. Exercise with exuberance. Do these things and the war against that dreaded “battle of the bulge” can be won.

Ouch, I Am 50

By Kenneth Solomon, D.C.

You made it to age 50. The kids are almost grown. Work is under control. You have more free time.

But there is a downside or two.

Making the bed hurts. Sitting too long stiffens the back. Legs ache after a long walk. Joints are creaky and sore after the demands of life or just simply play.

Plus, 15 (or more) extra pounds have added up in your belly. Women are facing menopause. Men have swollen prostates.

What is going on?

Fifty is an important marker. Testosterone is waning, while estrogen and progesterone balance fluctuates wildly. Tendons and muscles have less strength and flexibility. Wear and tear is catching up. Those high school sports injuries are front and center, and bone mass is less dense.

You are no longer 25, but don’t fret.

While you can’t control some of the changes, most challenges that come with age can be met with lifestyle tweaks. Setting new priorities must be a goal.

For starters, make exercise an important part of your routine. Cardio intervals burn belly fat, even after you pack up and leave the gym or finish that run.

Resistance training becomes more important than cardio during middle age because it increases bone mass while burning fat and greatly reducing the risk of fractures.

Weight training builds core and balances strength in the front and back of the arms and legs, reducing arching in the lower back and even pain.

That said, recovery time between workouts can take longer now. Muscles and supporting structures simply need more time after the age of 50.

With that in mind, stretching becomes immensely important–not just before and after workouts, but every day.

Along the same lines, it’s been said that “sitting is the new smoking,” so keep in mind that you should get up and take a walk or stretch every 30 minutes.

And though we don’t necessarily want to take the blame for things, those extra pounds are mostly your fault. Years of inconsistent snack foods and sweets have now caught up with you.

You can address that by eliminating carbohydrates and eating more fruits and vegetables as well as chicken, fish, eggs and meat. Fat doesn’t make us fat. It’s those excess carbohydrates and a sedentary lifestyle that do.

Also consider taking a gram or more of fish oil each day, which will help with essential fatty acids, reducing joint inflammation and improving mental acuity.

Another thing to consider now that you’ve reached 50 is to start pumping your body with water. A simple rule of thumb is to not wait until you are thirsty. Instead, drink it throughout the day. Sugary beverages should be eliminated from here on.

As far as coffee or tea, keep drinking it, but don’t add sugar. Caffeine is the greatest herb that gives more energy and acts as an appetite suppressant. It also is replete with antioxidants. The simple rule of thumb is to drink caffeinated drinks in moderation and not at the expense of water.

And finally, reduce your intake of over-the-counter medications as much as possible. After the age of 50, the digestive system becomes more sensitive to “upset,” and almost all over-the-counter or prescription drugs increase muscle and joint pain. Make sure to consult with your doctor when it comes to these medications.

Being 50 doesn’t mean you have to deal with intense pain, which can be life-restricting. Again, ask your doctor for his/her recommendations.

Kenneth Solomon, D.C. – –

Eat Fats…. Eat More Fats

Eat Fats….Eat More Fats

Fats in foods have been the villain since post WWII. They donned the black hat when we became a fat phobic nation. The advent of the original cholesterol blood tests, margarine, and low fat everything were the important triggers.

For more than sixty years we cut our fat intake. Meat consumption was reduced by 25%. Low fat and skim products filled everyone’s refrigerators. Butter was exiled. The results of this great experiment were astounding and contrary to every expectation. Heart disease rates doubled. Type 2 diabetes soared. We became the most obese country in the world. An experiment that met with abject failure.

All modern data analysis and research now directs us differently. Fats are necessary for our pursuit of health and vitality. Their restriction is dangerous.

Fats provide the greatest amount of energy for our bodies. Far outdistancing proteins and carbohydrates. Fat is our storage fuel, broken down and used when needed. When there is not enough food or there are seasonal variations in food availability it is our fat stores that maintain us. In America today, food is widely available. We eat too much and too poorly. Fat is not the cause. Fat is instrumental to our well being.

Fats provide and store energy. They are needed to absorb fat soluble vitamins (Vitamins A, D, E and K). Every cell wall and membrane is lined with fat (phospholipids) which protects and allows proper passage, in and out of nutrients and wastes. Blood clotting and muscle health are also fat dependent. Every nerve sheath is made of fat. Hormone precursors are all built from fat. Bone density. Testosterone levels. Immune system efficiency. The list goes on. And fats are the ONLY foods that signal satiety to the brain. The only way we can tell we have eaten enough and not too much.

Fats are chains of carbon atoms with attached hydrogen atoms. The length of the chains and the number of hydrogens that are attached (saturation) determine the properties of the fats.

There are two types of naturally occurring fats. Saturated (Many hydrogens attached) fats are in meats, butter, coconut oil and bacon, and are solid at room temperature. Unsaturated (including mono and poly) have fewer carbons attached and are liquid at room temperature. These include nuts and seeds, olive oil, plants and fish.

There is one more fat. The evil one! Industrially made by forcing hydrogenation of unsaturated fats in the presence of a heavy metal facilitator. Platinum is frequently this metal. Platinum makes a wonderful fountain pen nib or electronic parts, but does not belong in the human body as a food. Heavy metals in our body are never eliminated. They compete with binding sites in many organs of our body. They are carcinogenic. Transfats were made to improve shelf life of many foods. They take healthy oils, make them solid and prevent rancidity (never eat anything that can’t spoil) so they can sit on the shelves forever. This hugely increases the profit margins. Margarine, baked goods, shortening, chips, breads, french fries, etc., etc. Transfats became ubiquitous in our food supply.

It took too long, but finally they were exposed. Harvard studies showed that eating only 2% of daily calories as transfats increased the risk of heart disease by 23%. Cancer, diabetes and stroke were also implicated.

California was first to order labeling of transfats in foods. The rest of the country followed in short time. BE WARNED! The government left a loophole. If the transfat content is below a certain amount per serving it can be labeled as transfat free. It is NOT. Who eats just one serving anyway? If partially hydrogenated anything is listed as an ingredient, it contains transfat. Don’t eat it.

Unsaturated fats have been long thought of as healthy. Eat to your content. Essential (our body can’t make it so we have to eat it) fatty acids from fish,olive oil and plants provide omega 3s in abundance. Legumes, avocado, nuts and seeds. Any oils that are liquid at room temperature are unsaturated. Eat them regularly.

Saturated fats were frowned on until recently. We were urged to eat less red meat, whole milk, bacon and coconut oil. These fats were thought to increase risk of all the major diseases. These conclusions were based on many studies like the “China Study” and the “Seven Country Study”. All of these studies are seriously flawed. They never isolated other contributors. Especially the real enemies (as we know now) refined sugar and carbohydrates. Newer and more reliable data shows just the opposite.

Meta analysis of 21 studies (over 350,000 people) show conclusively that saturated fat has no influence on the incidence of heart disease. More importantly, the replacement of saturated fat in the diet by refined sugar and carbohydrates will significantly increase all risk factors of all the major diseases (Cancer, Heart Disease, Diabetes and obesity).

Although decreasing saturated fat in the diet will decrease low density lipids(LDL), it is not the Lipoprotein B (the heart dangerous type) of the LDL that is decreased. Increased carbohydrate consumption has been directly related to increasing this critical blood value. Saturated fat is no longer the enemy. Eat to your content.

Harvard analyzed 1.2 million people and concluded that there is no relationship between red meat and heart disease. They did show increased risk from consuming processed meats. (Circulation, 2010). Saturated fat is not the enemy. Eat to your content.

Saturated fat improves liver health by diminishing the size and number of fatty liver cells (Journal of American College of Nutrition, 1994). Butter and coconut oil improves white blood cell recognition and destruction of viruses and bacteria.

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Eat food. Eat clean food. Grass Fed and hormone free beef, wild caught fish, free range chicken and fresh eggs. Raw milk and cheese. Know your local farmers and food sources.

Sweden has become the first country to advocate a high fat diet to its citizens. They won’t be the last. Hopefully, the food pyramid will meet the death it deserves.

The greatest food enemy is sugar and refined carbohydrates (Internal Medicine Journal, 2012). Not fats. No more fatphobia. No more low fat and skim. Fats taste wonderful and they are good for us.

Eat fats…….Eat more fats.

Comments, suggestions, likes, and shares are encouraged.


Brown Rice Raises Blood Sugar

Be Present….Feel Better

Be Present….Feel Better

Life has become overfull, perhaps overwhelming. We are inundated with demands on our lives and time. Work, family, finances, school, relationships, activities and life’s list goes on. It starts early. Perhaps at 7 or 8 years of age and continues unabated for a lifetime. The digital age, and especially the smartphone, has increased and brought to the forefront the heaps of demands, both obligatory and self-imposed.  Modern society is a constant mental juggle. Anxiety levels are high, the immune system is depleted and the digestive system is taxed. We are constantly trying to rework the past and worried about the future. We have lost the present. We are rarely in the moment and suffer for it.

     Harvard University studies have shown that less than half of our waking hours are spent living in the present. We are making poor use of our only non-replenishable resource; time.

     Chop wood, carry water. A famous Zen quote. We can only do one thing at a time. Multitasking is humanly impossible! We can do a number of serial tasks in rapid succession. We can mix automatic tasks with some that are less so. We can not do two things at once. Chop wood, carry water.  The NTSB (National Transportation Safety Board) considers texting while driving the equivalent of having three times the legal blood alcohol content.  Drink a glass of water. That is all you can do. Distractions of the past and future rob us of the present.

     Our mind is always frenzied. Our thoughts (experience) of the past direct us to our anxieties for the future. We can learn from the past. We can change our relationship with it, but the past is immutable.  

     We can not control the future. We can make plans, set an intention or formulate goals.  The outcome is still unknown.  “I never think about the future.  It comes soon enough.” Albert Einstein.

     A fulfilling life. A more healthy life. A better connected life. These can only occur if we become more present. More in the now. More mindful. It is impossible to maintain present time consciousness all the time. We need to practice and get better at it.

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     Take a breath. Literally. This is the first step. In and out slowly through your nose. After the breath focus completely on what is in front of you. Your work, your child, your spouse, your homework. And only that.  True focus removes all the past/future distractions. Total present time engagement. This connection to now will quiet all the mental chatter affording better clarity in thought and action.

     Time slows when we are focused on the now. We interact more completely with others. We empathize better. We hit the baseball or score the goal more easily. Stay engaged. Use your five senses to keep you present time anchored. Subdue that internal frenzy.

     Social skills greatly improve. Being present in conversations makes you less self-conscious and more free in your interaction. Staying focused permits you to listen better and generally be more engaging.

     Creativity is improved in your work and hobbies. With no temporal distractions, everything flows better. Unlock that right brain. Edit later.

     You will worry and overthink less. Anxiety is reduced. The world around you will actually seem more vibrant (try it before you scoff).

     Consider the things you do that make you feel best. These are your most present time activities. For me, it is when I am at work with a patient. I am 100% present time conscious. I think and evaluate clearly. I feel fulfilled. Going out to dinner with my spouse. Hiking with my kids. Writing (with pen or pencil). Journaling. Reading a book. Make your own list. Get more present.

     “The secret of health for both mind and body is not to mourn the past, nor to worry about the future, but to live the present moment wisely and earnestly.” Buddha

     One of my mentors, Dr. Scott Walker said it best.  “All we have is the moment, savor it.”

     Chop wood, carry water.

As always comments and suggestions are welcome.



The Sun Is Out….Don’t Hide

The Sun Is Out….Don’t Hide

     Summertime.  Warm weather. Vacations.  Less scheduled.  Beaches and boating.  Golf and tennis.  All the activities we look forward to.  We are outside for much longer.  Exposed longer to the sun.  Do we hide or embrace it?  Lower the risk of skin cancer or create Vitamin D?  Is the sun bad or good?

     Think of this; if sun exposure was truly dangerous why aren’t we extinct?  The short answer is that exposure to the sun, especially in the summertime is critical to our health and vitality.  We must soak up the sunshine.

     Excessive skin exposure, especially with sunburn(five lifetime sunburns doubles your risk of skin cancer) damages our skin.  The DNA in the deep epidermal layers can be altered or destroyed.  Ultraviolet (UV) waves can destroy skin proteins.  Wrinkles are the least of the effects.  Skin cancer is the harshest product. Without sunglasses to block those rays, 90% of UV light is absorbed by the cornea.  Corneal damage, cataracts and macular degeneration are possibilities.

     There are three major types of skin cancer, for which excessive sun exposure is the cause.  Basal cell and squamous cell carcinomas account for nearly 98% of skin cancers.  There are about 4,000,000 cases each year in the USA of basal cell and another million for squamous cell.  This is a  high incidence in the general population.  They rarely metastasize and are almost always cured.  The 2000 Americans who die each year from these cancers are usually elderly, immune challenged and rarely seek timely medical help.  

     Melanoma is much more dangerous.  It is only 1% of all skin cancers but is responsible for the vast majority of resulting deaths.  It can metastasize.  Over 9000 Americans die each year.  This number has stabilized and is now decreasing, likely because of earlier detection and better treatment. The five-year survival rate of early detected melanoma is now at 98%!  Oh…most melanomas and the most dangerous types occur on the skin where exposure to the sun is the least!  

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     The WHO (World Health Organization) has stated that skin cancers are a nearly insignificant health problem.  Though there is a high incidence it only represents 0.1% of the global health burden, reducing its significance relative to other health issues.

     According to the WHO we have a conundrum.  Excessive sun exposure increases skin cancer risk.  Underexposure increases the risk to a plethora of our most common and deadly health issues.  Incidence and morbidity (deaths) from these diseases are all greatly increased with not enough sunshine on our skin. Not through clothing or windows or sunscreen, but direct sunshine.  

     There is a simple formula.  UV rays (sunshine) + skin, via a photosynthetic reaction, produces Vitamin D.  We can not eat enough food to provide adequate amounts.  We can not supplement enough to replace the need for sunshine, though year round Vitamin D is an important part of the health equation.  

     Excessive exposure is never needed.  Thirty minutes in the summer, with our skin 40% exposed, while your shadow is shorter than you, will produce almost 50,000 units of Vitamin D in the body.  This number lessens for those who are tanned or dark skinned so more exposure is needed.  Increased Vitamin D production can be stored for those bleaker months of the year where supplementation becomes a must.  It is estimated that more than 80% of Americans suffer from low Vitamin D levels.  Even in California and Florida.

     We are more of a cave man than the caveman was. The caveman (or woman) slept in his cave. When the sun rose he was out all day.  Hunting, collecting berries and exploring.  Then he would return to his cave at nightfall.  We live in our cave homes, travel in our cave cars, work in our cave offices, exercise in our cave gyms and are rarely outside in the sun.  When we are, we wear too much clothing and are covered with sunscreen.  Yikes!

    The most basic effect of Vitamin D in our blood is to balance calcium and phosphorous so normal bone growth and formation can be maintained.  Severe D deficiencies result in Rickets.  We do not see much bow legging here, but there is more than you think.  Worldwide it is a significant problem.

     Research data from many, many studies over the last decade are beginning to show us the importance of Vitamin D.  High levels, 40-60 ng/ml (nanograms/milliliter in the blood) and perhaps 80 and above, have been shown to significantly decrease the risk of almost every major disease:  asthma, TB (by 32%), osteoporosis, osteomalacia, Hodgkin’s lymphoma, MS, type 2 diabetes, rheumatoid arthritis, psoriasis, eczema and more.  Breast cancer, prostate cancer, colon cancer, ovarian cancer and pancreatic cancer all have reduced incidence with high levels of Vitamin D.  Taking about 3000 units a day of Vitamin D3 daily as a complement to sunshine has been shown to reduce all cancers in women by 50-70%.  There are nearly 600,000 deaths due to cancer each year in America.

     If Vitamin D levels are high in young children their risk of developing type 1 diabetes is reduced by 80%.  High levels of D also boost your immune system, significantly reducing bacterial and viral infections, especially in the respiratory system.  Cholesterol levels and high blood pressure are reduced as Vitamin D is cardioprotective.  Ironically, increased sun exposure on early stage melanomas increases survival rates from this skin cancer.  Continuous occupational exposure to the sun will reduce the risk of forming melanomas in the first place.

     Shorter and more frequent sun exposure is most efficient at producing Vitamin D.  Fair skinned people need less exposure.  Sunburn should be avoided.  Sunglasses, that are UV blocking should be worn.

     Sunlight also increases daytime serotonin production which in turn increases melatonin production at night.  This leads to a better night’s sleep and improved mental focusing while awake.  

     Endorphin production is raised.  This results in a “sunbather’s high”.  Sunbathing really can make you feel better!

     Optimal levels of Vitamin D are still uncertain.  They are much greater than the recommended daily allowance (RDA).  Most studies with positive results have been done with levels at 60-80 ng/ml.  The dosing levels of Vitamin D3 (D2 is ineffective) during the non-summer months are still under contention.  Most will agree that 5000-7000 units/day will be optimal (don’t worry extra Vitamin D will rarely have a negative effect).  Perhaps 10,000 units or more each day if you suffer from seasonal affective disorder (SAD).  

     Soak up the sunshine, frequently for short periods.  Don’t burn.  Use less sunscreen.  Wear sunglasses.  Stay hydrated.  Have fun.  Go out….don’t hide, and your health and vitality will improve.

I appreciate any comments and suggestions. I apologize for the length.  It should have been longer.  I didn’t even mention the foods and supplements that can be taken to reduce sunburn risk, improve tanning and Vitamin D production.  Any questions?