American Fitness Professionals & Associates

“To sit back hoping that someday, someway, someone will make things right is to go on feeding the crocodile, hoping he will eat you last–but eat you he will.
Ronald Reagan

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Table of Contents:

• Aging Memory: Risk Factors You Should Know Does living longer mean “living
  better”?
• Detoxing Basics
• The American Dietetic Association endorses vegetarian diets for every stage of life

Aging Memory: Risk Factors You Should Know: Does living longer mean “living better”?

The stats are jarring. On average,every 70 seconds someone in America develops
Alzheimer’s disease—by mid-century, that number is expected to jump to every 33 seconds.

Approximately 5.1 million Americans aged 65 and older will develop the disease with
nearly 500,000 under 65 suffering from either Alzheimer’s or other forms of dementia.
In fact, Alzheimer’s disease was the sixth leading cause of death regardless of age
in 2006 and the fifth-leading cause for those 65 and older.

With medical advances and scientific technologies, Americans are living longer.
But that begs the question, “Will they be living healthier and with a higher-quality
life or spend those years in mental obscurity?”

The question is important as baby boomers head toward that 65-year-old mark in 2011. Per the 2009 Alzheimer’s Disease Facts and Figures report, all boomers by 2029 will be at
least 65, equating to an estimated 7.7 million Americans in 2030 having Alzheimer’s . . .
a 50% increase from our current stats.

And that will put a significant impact on our health care system and long-term care
resources.

Your focus: prevention. For those with dementia/Alzheimer’s, active medical
management has shown to “significantly improve quality of life through all stages”
of the disease.

But what about those of us who may have the potential of dementia in the near future? Perhaps the most promising and tangible evidence from the 2009 report centers on the field of prevention, a field many scientists view as touting “the most exciting developments” in dementia research. And the good news is key factors are in your control.

The report says:

A growing body of evidence suggests that the health of the brain-one of the body’s most
highly vascular organs is closely linked to the overall health of the heart and blood vessels.

Some data indicate that management of cardiovascular risk factors, such as high cholesterol, type 2 diabetes, high blood pressure and overweight, may help avoid or delay
cognitive decline.

Additional evidence points to a significant role for regular physical exercise in maintaining lifelong cognitive health.

More limited data suggest that a diet rich in fruits and vegetables may support brain  health, as may a robust social network and a lifetime of intellectual curiosity and  mental stimulation.

We’ll look at some of those more closely in a minute. For now, let’s turn our attention to your aging brain.

From 20s onward, it’s all downhill or is it?

According to Harvard Health literature,your brain starts shrinking at some point in your 20s, resulting in a .5% to 1% annual loss after age 60. The primary hit of age related declines (with more rapid decrease) appears to be in your hippocampus—a banana-like shaped region responsible for long-term “declarative” memory, located on the edge of the cerebral cortex (domed outer layer of your brain).

You actually have two hippocampi (one on each side of the brain). Of the two types of
declarative memory in the hippocampus (semantic/factual and episodic/personal
experience details), the episodic diminishes as the years march on: events linked to specific places and times, such as a birthday party, wedding, vacation trips.

On the other hand, procedural memory—riding a bike, playing an instrument, tying a shoe—is durable and controlled by different brain components.

So your memories aren’t warehoused in just one cerebral location. There are cerebral cortex networks with 20 billion interconnecting neurons coordinating sensory information, voluntary control movements and mediation of thinking processes for your memory to work. Your brain cells use chemical substances to “chat” via synapses (spaces), activating dendrites (long branches budding from a nerve cell’s body).

There are three key steps to the memory process: (1) learning, (2) consolidating
declarative memories and procedural memory and (3) retrieval (recall).

But the advancing years can evidence:

Diminished cerebral blood flow that negatively impacts cell functionality.

Lost connection between brain cells,affecting communication.

Lost neurons in deeper brain structures,resulting in diminished neurotransmitters
needed for learning/memory (i.e.serotonin, dopamine, acetylcholine).

Reduced density in the white matter(predominant in those over 60), interrupting region
coordination. Although genes may play into your memory capacity, you can take positive steps right now to control certain lifestyle factors and prevent or delay the onset of age-related dementia.

Know the risk factors. Cardiovascular disease and its cohorts (hypertension, high cholesterol and diabetes) can pave the way to an aging memory.

High blood pressure. Studies show significant reduction in cerebral blood flow in hypertensive individuals (resulting in higher levels of white matter damage) and
Alzheimer’s patients.

Those having both high blood pressure and Alzheimer’s demonstrated severe reductions in blood flow.

High cholesterol. It increases risk for “mild cognitive impairment” and Alzheimer’s.

Diabetes. Red alert since the disease means a 50%-100% higher risk for Alzheimer’s and
other dementia, potentially resulting from a reduced hippocampus function or damaged
brain blood vessels (both from high blood sugar levels); other possible causes are having  reduced insulin receptors in the brain or having high insulin levels (a bio-marker for
inflammation, which promotes Alzheimer’s).

Overweight/obesity during midlife-weighing 20% more than the ideal weight-puts you at
risk since organs must work harder, which stresses the body, advances inflammation and
free radicals, all of which damage brain cells.

Noted neurologist Dr. David Perlmutter sounds the alarm on the link between being
overweight and obese since it significantly ups the risk for poorer brain health.

The concern hinges on having higher levels of glucose that “react with specific proteins in the brain, forming substances called advanced glycation end products (AGEs), which can destroy proteins throughout the body and in the brain and create more free radicals.”

AGE

Accelerate aging and have been linked to Alzheimer’s. In fact, glycation deposits have been found in the neurofibrillary tangles of the brain.

A study published in the February 2009 issue of Brain says Alzheimer’s is characterized
by: neuronal death, amyloid deposits (abnormal protein/peptide deposits causing plaques),  and neurofibrillary tangles composed of an abnormal form of a protein called tau
protein which cross reacts with other abnormal tau proteins causing the “tangles.”

Their research suggests that the half-life of the amyloid deposits is prolonged in Alzheimer’s Disease, resulting in greater accumulation of glycation end product
modifications, which in turn may act to promote accumulation of additional amyloid.
A vicious cycle ensues.

Continued in December 2009 AFPA Newsletter

Promote better brain-and body-health. Cenegenics helps you live well longer.
Call your Cenegenics team today: 866.953.1510.

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Detoxing Basics

Cleansing Your Body of Toxic Build-up Detoxing - removing, neutralizing or transforming toxic build-up, pollution and chemical residue stockpiled in the body and associated with weight gain, cellulite, disease and increasing poor health. The accumulated years of overeating poor quality foods, lack of sleep, consumption of alcohol, tobacco, coffee, drugs and other toxic substances all upset the delicate balance of the gastrointestinal tract’s intrinsic nervous system and alter the body’s chemistry.

An unhealthy gastrointestinal (GI) tract plays a critical role in a wide variety of illnesses –some with seemingly unrelated symptoms such as back pain, fatigue, headaches
and depression.
Continual overeating, use of stimulants (such as coffee) and the ingestion of toxic drugs
(prescription and non-prescription) deplete the vital energies of the body.

Drugs cannot restore energy to the GI tract; rather, they deplete it. All drugs have toxic effects and the body must expend energy in trying to neutralize and eliminate them.

Coffee, alcohol, tobacco and junk food are included in this category. The body will ultimately break down unless given the opportunity to recover its energies. To utilize
the nutrients in our food, digestion, absorption, assimilation, cellular excretion and
elimination of wastes are all called into play. This requires the expenditure of significant amounts of energy. To continually eat when the GI tract is not functioning  properly is equivalent to exercising with a torn muscle or walking on a broken leg.

Excerpt from: Nourishing the Gastrointestinal Tract by author Paul A. Goldberg, MPH, DC
Web site: www.goldbergclinic.com Source: alive #247, May 2003 Registered dietitian and

American Dietetic Association spokesperson Lisa Dorfman on detox:

Detox is a naturally occurring physiological process wherein the body rids itself of  toxic substances through sweat, urine, and feces, Dorfman says. These toxins typically include air and water pollutants and processed food chemicals. “The body first eliminates these toxins through the gut; whatever the gut can’t catch gets into the bloodstream and
passes through the liver, which flushes them out.” Sometimes, Dorfman says, toxins don’t
leave our body - they hang around in our lymph and digestive systems. Detoxing provides
your body with a nutritional break so that it can become a better waste dumper and
nutrient absorber.

A proper detox lasts about a week and involves eating a nutritious, well-balanced diet
that’s high in essential vitamins, minerals, fiber, and antioxidants, drinking plenty of
water and clear fruit juices, and getting enough rest. You can also incorporate moderate
exercise into your routine. You should talk to your physician or a registered dietitian
to develop a detox plan that suits your body and health goals. Detoxing? Almost everyone needs to detox, cleanse themselves and rest bodily functions at times. Some symptoms of
toxicity: headache, fatigue, mucus problems, fungal issues, aches, pains, digestive  disorders including elimination challenges, allergy symptoms, environmental sensitivity,
inflammation.

Who shouldn’t detox?

Dorfman says individuals should avoid detoxing, or talk to their doctor or dietitian
first, if they:

• are under 18
• are pregnant or lactating
• have a gastrointestinal disorder such as Chron’s disease or gastritis
• have an autoimmune disease such as lupus or arthritis
• are training for an endurance event
• have any other serious health condition not listed here

Detoxing Details:

There are numerous options with Detoxing. The body can be detoxified as a whole or
specific organs can be targeted (liver, colon, kidney, gall bladder, arteries). It is important to begin with a program that is not too strong if you’ve never done a detox.

The elimination system must be working well to avoid re-ingesting toxins. While detoxing
cleansing symptoms may occur such as headaches, nausea and fatigue. These symptoms can result as toxins are released from the cellular level and traveling to the organs of
elimination. As the toxins move through the detox passageways, you may feel worse before you feel better.

If you have properly chosen a detox program these symptoms are often minimal if at all.
It is recommended you consult your attending practitioner or natural physician for
guidance choosing a detox suitable to your conditions. To Begin A Detox most
practitioners suggest a program lasting 1-3 days using freshly blended or squeezed
juices, fruits and vegetables.

Eliminate all dairy and wheat. (Choose buckwheat, quinoa, rice). Meats, bad carbohydrates, added and fake sugars and junk foods need to be eliminated during this time along with alcohol, cigarettes and coffee to give the body a rest from the associated toxins.

Fresh fruit and vegetable juices are consumed along with lightly steamed or cooked vegetable dishes. Between meals: Drink 8 eight oz glasses of purified water and enjoy herbal teas such as - fennel, ginger or chamomile.

This is a safe gentle and inexpensive way to gage your level of commitment to detoxing. Consult your health practitioner or physician before this point or directly after to move onto the next step.

Additional Detox Assistance:

During a detox it is recommended to do the following: skin brushing to stimulate the
lymphatic system and open pores as well as drinking 8, 250ml cups of pure water daily
along with sea salt baths to help flush the system.

Infrared Sauna: The Mayo Clinic and Harvard Medical School among others have researched
the benefits of infrared sauna as the most superior, gentle and non invasive form of
detoxification today to cleanse the 21st century toxic residue (which we all have) from
the body to improve health and wellbeing.

Bouncing for as little as two minutes per day on a rebounder/mini trampoline is also very
effective in assisting the function of the lymphatic system. (The lymph is a complex
network of fluid-filled nodes; glands like the spleen, thymus and tonsils as well as vessels and ducts that bathe our cells and carry the body’s sewage away from the tissues to prevent toxins from causing damage).

Rebounding works by forcing the millions of one way valves in the lymphatic system to
open increasing lymph flow by up to 14 times. The effect lasts for about one hour and
jumping for as little a few minutes is effective. Ideally jumping frequently throughout
the day (four to five times) will offer more benefits.

Taking digestive enzymes, probiotics and a good multivitamin at this time will help
repopulate the healthy bacteria in the body along with minimizing stress on the body
systems. A greens beverage is also suggested.

Ending the detox: When ending a detox it is important to reintroduce foods and practices
that were eliminated gradually. Begin to reintroduce better quality organic meats, breads
and starches in a minimal capacity, if at all. In addition to better food choices, ensure you make better behavior choices (additional water consumption, regular exercise, stress mgt, rest) in order not to retoxify the body.

Top Ten Foods for Detoxing: Dandelion Greens are an excellent liver tonic. They are high
in vitamin B complex, vitamin C, and several minerals. Chlorophyll, a major constituent
of all green leafy foods is a powerful blood purifier. Ginger increases circulation, thereby promoting the excretion of toxins via the skin, bowels, and kidneys. It possesses
antibacterial and antiparasitic properties and helps to combat inflammation.

Apples purify the bloodstream and increase lymphatic action. Pectin, a soft, gelling fibre contained in apples, supports the colon’s peristaltic movement, promoting the excretion of toxic waste. The apple’s high vitamin C content further aids detoxification.

Lemons aid digestion by increasing saliva flow and stimulating liver function.

They dissolve and bind uric acid and other toxins in the body and promote their excretion. They purify and alkalize the blood and have laxative and diuretic properties.

Grapes stimulate the liver and promote bowel and kidney function. They have a cleansing
effect on all tissues and glands and speed up metabolic function. Purple grapes are high
in resveratrol, a disease-fighting antioxidant. Artichokes stimulate the liver–the body’s
major organ of detoxification.

By increasing bile production, they help to metabolize fats. Artichoke extract, available
in natural food stores, offers a convenient way of enjoying the artichoke’s cleansing
benefits. Beets purify the blood, cleanse the liver, and stimulate lymphatic activity.
They aid digestion and help to flush out uric acid from the body. Fresh or lactic-acid
fermented beet juice is an effective detoxifying agent and elixir.

Parsley has a powerful cleansing effect on the blood-stream. It stimulates the bowels and
supports the lungs, liver, kidneys, and spleen. Parsley is an excellent source of vitamins A and C and detoxifying chlorophyll. Grapefruit has a cooling and purifying effect on the body. It cleanses the liver and gallbladder and dissolves catarrhal accumulations in body tissues.

A Scripps Clinic study released in January 2004 determined that the frequent consumption
of grapefruit before meals promotes weight loss. Yogurt promotes detoxification of the
intestinal tract by promoting the recolonization of beneficial lactic-acid bacteria in the gut, thus ensuring proper assimilation of foods and nutrient synthesis. Simone Gabbay, RNCP Liver supportive nutrients: milk thistle; artichoke; dandelion; burdock; B vitamins; black radish; turmeric

Considering a Cleanse or Detox Regime? My suggestion:

First STOP ingesting toxin laden foods and choose organic whenever possible.

Begin with cutting out the over-processed fake fats;Then eliminate the over -refined /enriched flours and preservative laden pre-packed  products;

Move out the added sugars and fake sugar replacements;
Cut out the caffeine and non-organic proteins: especially beef, chicken, pork, dairy, farmed fish.

Choose cold pressed unrefined oils, natural nut butters, raw nuts, seeds, whole grains,
buckwheat and spelt flour, fresh foods, fruits/veggies, organic foods/meats/dairy
legumes, sprouts…

Start slow: create new habits you can sustain; reduce the toxins ingested. Once you can
master this, a cleanse or detox will further enhance or reclaim your health, increase your energy levels and strengthen your immune system to prevent and treat illness. Start
with something, one thing today!

References: Encyclopedia of Natural Healing - Siegfried, MH; Zoltan Rona, MD, MSc; Alive
Research Group Staying Healthy with Nutrition - Dr Elson Hass; Paul A. Goldberg, MPH, DC  / Lisa Dorfman, Registered dietitian and American Dietetic Association spokesperson /  Deborah Allen www.pranawellness.com Natural Choices for Women’s Health – Laurie
Steelsmith ND

Diet, Health, Fitness and Food Education n’ Coaching: www.terigentes.com  
teri@terigentes.com 613 277 5817

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The American Dietetic Association endorses vegetarian diets for every stage of life
Vegetarian Diets

Volume 109, Issue 7, Pages 1266-1282 (July 2009)
Abstract

It is the position of the American Dietetic Association that appropriately planned vegetarian diets, including total vegetarian or vegan diets, are healthful, nutritionally adequate, and may provide health benefits in the prevention and treatment of certain diseases. Well-planned vegetarian diets are appropriate for individuals during all stages
of the life cycle, including pregnancy, lactation, infancy, childhood, and adolescence,
and for athletes.

A vegetarian diet is defined as one that does not include meat (including fowl) or seafood, or products containing those foods. This article reviews the current data related to key nutrients for vegetarians including protein, n-3 fatty acids, iron, zinc, iodine, calcium, and vitamins D and B-12.

A vegetarian diet can meet current recommendations for all of these nutrients. In some
cases, supplements or fortified foods can provide useful amounts of important nutrients.

An evidence-based review showed that vegetarian diets can be nutritionally adequate in
pregnancy and result in positive maternal and infant health outcomes. The results of an
evidence-based review showed that a vegetarian diet is associated with a lower risk of
death from ischemic heart disease.

Vegetarians also appear to have lower low-density lipo-protein cholesterol levels, lower
blood pressure, and lower rates of hypertension and type 2 diabetes than non-vegetarians.
Furthermore, vegetarians tend to have a lower body mass index and lower overall cancer
rates.

Features of a vegetarian diet that may reduce risk of chronic disease include lower
intakes of saturated fat and cholesterol and higher intakes of fruits, vegetables, whole
grains, nuts, soy products, fiber, and phytochemicals. The variability of dietary practices among vegetarians makes individual assessment of dietary adequacy essential.

In addition to assessing dietary adequacy, food and nutrition professionals can also play
key roles in educating vegetarians about sources of specific nutrients, food purchase and
preparation, and dietary modifications to meet their needs.

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