KRON 4 | Is Too Much Protein Aging You?

VIDEO:  You resolved to work out and build a better, stronger body this year. You’ve probably heard the regulars at the gym talk about the protein shakes they drink after a workout to pack on more muscle. Protein drinks are on the rise and generating huge profits, but do you know how much protein you actually need and that TOO much can age you? Weekend anchor Marty Gonzalez on “KRON 4 Morning News Weekend” talks with me for some answers.

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Protein is an important component of your diet and is necessary to build and maintain all types of body tissue, such as your skin, neurons, organs, and muscle. (Your heart is a muscle too.)

Here’s how to determine your protein needs per day.

IMPORTANT NOTE: If you have a medical condition, such as chronic kidney disease, diabetes or cancer, it’s essential to consult a registered dietician for your specific dietary requirements. Some dietitians specialize in kidney disease (renal dietician) or cancer (oncology dietician).

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Protein Math

To determine your weight in kilograms, divide your weight in pounds by 2.2. For example, if you weigh 165 pounds, your weight in kilograms (kg) is 165 divided by 2.2 = 75 kg.    Continue reading “KRON 4 | Is Too Much Protein Aging You?”

ABC10 | Healthy Ways to Eat Pumpkin

pumpkinIt’s hard to believe summer officially ended and as if overnight, we’ve rolled into pumpkin season. I revisited ABC10 last week as their TV health expert and was excited to feature some healthy ways to eat America’s beloved fall vegetable. Pumpkins are packed with anti-aging nutrition and are a versatile veggie — you can cook it, soup it, bake it, sweeten it, or just eat their seeds! Pumpkin for breakfast? Lunch? Dinner? Yes, yes, and yes!

On the menu:

  • BREAKFAST: Pumpkin Nut Belgian Waffles — Chopped walnuts add a healthy dose of heart healthy omega-3’s to these light whole grain waffles. Topped with my favorite naturally sweet Spiced Apple Topping. (This antioxidant-rich topping is delicious over yogurt and muesli, pumpkin pancakes, and ice cream too!)
  • BREAKFAST, SNACK OR DESSERT: Super Moist Pumpkin Bars with Greek Cream Cheese Pineapple Frosting — These bars are delicious and healthy any time!
  • ENTREE: Pumpkin Marinara over Green Lentil Pasta — Super easy to make and super rich in skin-loving ingredients: pumpkin and tomato purée!
  • SOUP: Roasted Pumpkin and Apple Soup in Pumpkin Tureen  — Pumpkins + apples make the perfect pair.
  • BEVERAGE: Pineapple Pumpkin Smoothie  — This creamy smoothie (frozen pineapple, bananas, pumpkin, chia seeds, and Greek yogurt) makes a great way to start the day, pick you up in the afternoon, or reenergize you after a workout. Freeze it for a fresh fruit frozen dessert! 😀
  • DESSERT: Pumpkin Bark — Handmade extreme dark chocolate with roasted pumpkin seeds and almonds.

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With Host Mellisa Paul on the set at ABC10

Watch His Transformation

You’re never too old to learn new tricks. Meet George. He’s 93 years old and this is how he walked at the beginning of our first private functional fitness session*. He walks with the typical elderly shuffling of the feet and is bent forward at the waist. (Notice how his nose is beyond his feet.) The more he tilts forward when walking, his center of gravity shifts further out in front of his body which increases his risk of falling forward. George had a stroke last year that affected his balance.

This is George after working with him for one hour. (Notice the time on the clock that’s on the wall which validates the time.)

George is taking actual “steps” whereby he is pulling his toes up rather than shuffling flat-footed across the room as he was an hour earlier. There is less drag across the floor which reduces his risk of falling. George is also walking slightly more upright.

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RECOVERY THROUGH EXERCISE | A MEDICAL FITNESS PRACTICE THAT ASSESSES, BUILDS, AND FUELS STURDY HEALTHY BODIES.

http://HealthStyleRx.org

  • Functional screening and private training by appointment.
  • Small group exercise sessions (Mon-Wed-Fri) include cardiorespiratory conditioning and strength/balance training components. Training sessions use various modalities, such as IMX Pilates reformer, barre, Spin® bike, weights, and step while incorporating interval training and low-impact plyometrics.

*Training Location: IMX Pilates and Fitness Bay Area

ABC10 | Healthy 4th of July!

What do you have planned for the Fourth of July? Here are some pics of what I prepared for my guest appearance on ABC 10. Click HERE to link to the video. Think FRESH and seasonal. There are so many sumptuous fruits and vegetables that are perfect for your picnic, party, or just you! See what’s “in season” at this time of year by scrolling over to the right column of this blog page. 

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Fresh Features…

Appetizer

  • Burrata Bites – Fresh Italian cheese in a fresh endive leaf ‘cup’ topped with fresh diced peaches, raspberries, and toasted almonds, then drizzled with Sonoma Gold balsamic vinegar — the key ingredient!

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Sides    Continue reading “ABC10 | Healthy 4th of July!”

How to Slow Growing Old

Businessman Suffering From Shoulder PainIf you’ve ever moaned, “Ugh. It’s tough growing old.”, you’re likely in pain or you can’t do the things you used to do. But all is not lost! You can control how well you feel and how fast you age. However, before laying out the foundation of youth, here’s why your body is aging in the first place.

Blame It On Blood Sugar

One of the key suspects in what causes your cells to deteriorate is your own circulating blood sugar (glucose). In a process called glycation, these glucose molecules cling to proteins, and a chain of chemical reactions take place in your body. The end result? Proteins clump together, known as crosslinked proteins, which accumulate over time and disrupt the normal functioning of your cells.

Advanced Glycation End Products (AGEs)

These “crosslinks”, also known as advanced glycation end products (AGEs) or glycotoxins, seem to ‘stiffen’ tissues. A stiff body is an aging body. But remember my mantra: “Your age is a given. Growing old is an option.” So don’t throw up your hands just yet. Read on…

Why You Get Stiff

Collagen is the most common and longest living protein molecule in your body. Skin care companies spend billions of dollars trying to replicate it and sell it as their revolutionary secret to erasing wrinkles. Collagen provides structure and support to not only your skin, but to your joints and organs as well.

In addition to AGEs, the following factors promote the breakdown of collagen resulting in skin laxity and wrinkling:

  • Hormone loss (estrogen levels decline after menopause)
  • Sun exposure
  • Cigarette smoke
  • Pollution
  • Other sources of free radicals

The condition of your skin is a good reflection of what’s going on internally. When glucose binds with collagen (part of the aging process), collagen loses its suppleness and becomes less flexible. As a result, your lungs, arteries, tendons, and other tissues stiffen. Stiff = Less efficient. For example, when your arteries are stiff, they lose their contractility and can’t pump as much blood through them due to their limited inability to expand and contract.

Age-Related Diseases Linked to AGEs      

Continue reading “How to Slow Growing Old”