KRON 4 | What Would Happen If You Ate 20 Servings of Fruit a Day for Several Weeks?

How many times have you heard someone say, “I can’t eat fruit. It has too much sugar.” Are you worried about blood sugar spikes? If so, you might want to rethink your fructose fears.

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Table sugar and high fructose corn syrup are known to have adverse side effects, but what about the sugar found naturally in fruit and fruit juice? Can you eat too much fruit? Today I chatted with KRON 4 Morning News Weekend anchor, Marty Gonzalez, and broke down the facts on fruit.

Fruit, Table Sugar, and High Fructose Corn Syrup — What’s the difference?

  • Table sugar and its synthetic sister, high fructose corn syrup are made up of two molecules: glucose + fructose, a.k.a. “industrial fructose”. 
  • Fruits contain “naturally-occurring” fructose. (Fructose is one of the three building blocks of carbohydrates.)
  • Industrial fructose is linked to hypertension, belly fat, high triglycerides, and liver disease.

Is Eating Too Much Fruit (Fructose) Bad for You?

Per a University of Eastern Finland study, possible reasons that fruit and fruit juice did not spike blood sugar:

1. Fruit had a more solid consistency: Thickness in a fruit puree may slow digestion vs. gulping down pure sugar water (e.g., soda).

2. Fruit contains soluble fiber: Soluble fiber forms a thick gel in the intestines which slows the breakdown of sugars. Fructose is bound to the fiber, so it does not absorb as quickly.

3. Fruit contains phytonutrients, also called phytochemicals: “Phyto” refers to the Greek word for plant. These chemicals help protect plants from germs, fungi, bugs, and other threats and thus, provide protection in humans. Phytonutrients slow sugars traveling from the intestines into the blood stream.

Eat Berries to Slow Blood Sugar Spikes

Low-fiber starches (e.g., white bread, white pasta, white flour pretzels, instant oatmeal, corn flakes, and soda crackers) will also spike your blood sugar.

Per another study with starches (white and rye bread) eaten with various berry combinations, the berries suppressed the blood sugar and insulin spikes. So if you eat a starchy, low fiber food on occasion, be sure to eat berries.

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What Would Happen if You Ate 20 Servings of Fruit a Day for Several Weeks?    

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KRON 4 | Lifestyle Linked to Dementia, Cancer and More

Lifestyle diseases characterize diseases that occur primarily as a result of a person’s daily habits. Some of the main contributing factors include bad food habits, physical inactivity, stress, and an aging biological clock — all of which contribute to visceral (intra-abdominal) fat.

When it comes to your health, where you store your fat makes a difference. Are you shaped like an apple or more like a pear? KRON 4 Morning News Weekend anchor, Marty Gonzalez, and I talk about the difference between the fat that has settled on your hips and thighs versus what you’re carrying upfront.

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All Fat is Not Equal

Fat accumulated in the lower body, such as the hips, thighs, and buttocks (the “pear shape”) is subcutaneous fat. Subcutaneous fat lies under your skin and above your muscles — it’s the “pinchable stuff”. Subcutaneous fat is measured by pinching your skin in a several different locations.

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Your “love handles” are pinchable subcutaneous fat.

Visceral fat, a.k.a. intra-abdominal, belly, or deep fat, (the “pear shape”) lies out of reach and is tucked deep within your abdominal cavity where it pads the spaces between and around your VISCERA — your internal organs like your heart, lungs, liver, and other organs. Related image

It’s also stored in the “omentum” — an apron-like flap of tissue that sits underneath the abdominal muscles and blankets the intestines. As the omentum fills with fat, it gets harder and thicker.

Lifestyle Diseases Linked to Visceral Fat

Research shows that people with “apple-shaped” bodies face more health risks than those with “pear-shaped” bodies. You need some visceral fat to cushion your organs, but too much of it has been correlated with the following health conditions:

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  • Kaiser Permanente of Northern California studied of 6,500 members for an average of 36 years, from they were in their 40’s to 70’s. The study concluded subjects with higher visceral fat had a higher risk of dementia than those with less visceral fat. Possible speculation of the trial is that substances such as leptin, a hormone released by the belly fat, may have some adverse effects on the brain. Leptin plays a role in appetite regulation but also in learning and memory.
  • Researchers are not clear why visceral fat plays a larger role in insulin resistance — which raises risk for diabetes — than other fat.

Why Visceral Fat is a Health Risk

Visceral fat is most dangerous because it is biologically active — that is, it acts like an organ producing hormones and other substances that have harmful effects.

Cholesterol plaque in artery (atherosclerosis) illustrationExcess visceral fat is near the portal vein which carries blood from your intestines to your liver. Substances (e.g., free fatty acids) released by visceral fat enter the portal vein and travel to your liver where they can affect the production of fats in the blood. Visceral fat is directly linked to:

  • Higher total cholesterol
  • Higher LDL (bad) cholesterol
  • Lower HDL (good) cholesterol
  • Type 2 diabetes

How Much Belly Fat is Too Much   

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KRON 4 | Stair Climbing, Sex and Heart Attacks

Are you able to walk for miles on a treadmill, but can barely ascend a few flights of stairs? I explain to Marty Gonzalez, KRON 4 Morning News Weekend anchor, why stair climbing is so different from walking — and how it not only benefits your life but your sex life as well.😉

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Stair Climbing vs. Walking

Stair climbing improves cardiorespiratory fitness. It is officially classed as a “vigorous” form of exercise. Stair climbing is a more POWERFUL form of walking because it:

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Stair Climbing and Sex

Researchers in Canada monitored healthy male volunteers averaging age 64 while they walked, lifted weights, or climbed stairs. Stair climbing was the most demanding. Stair climbing was:

  • Twice as taxing as brisk walking on level ground.
  • 50% harder than walking up a steep incline or lifting weights.
  • Faster at attaining peak exertion than walking (thus, explains the “huffing and puffing” going upstairs).

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How to Stair Climb Your Way to a Longer Life and Stop Middle-Age Weight Gain   

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KRON 4 | Why Grip Strength Predicts Your Longevity

If you’re like most people, you don’t think about your grip strength until you struggle to open a jar or untighten a knob. But now there’s reason to know your actual grip strength. KRON 4 Morning News Weekend anchor, Marty Gonzalez, tests his grip, and I explain what your grip strength (or lack of it) says about your health.

What a Strong (or Weak) Grip Says About You
Research shows your grip strength is a good predictor of overall strength; and overall strength is a good predictor of overall health.

According to a four-year global study of over 140,000 people aged 35-70 years old in 17 countries, a weak grip is a stronger predictor for death from ANY cause compared to systolic* blood pressure. In other words, a firm, strong hand grip is a better health assessment tool than your blood pressure.

*Systolic blood pressure is the pressure in your arteries when your heart contracts. In one of our previous health segments, a high pulse pressure is a predictor of heart attacks and cardiovascular disease — a sign of stiff, damaged arteries.

These findings were published in The Lancet, a peer-reviewed medical journal, and were broadly consistent across various countries and economic levels.

How to Measure Grip Strength

Muscle strength is measured by grip. Your handshake can reveal your health status. Do you have a weak handshake or are you known for having a “vice grip”?

How to measure grip strength with a hand dynamometer.
A hand dynamometer measures grip strength.

Grip strength testing is inexpensive, easily performed in a doctor’s office, and the results are immediate. NOTE: Grip strength is affected by a person’s stature:

  • Circumference of the forearm
  • Circumference of the hand
  • Hand length

Since stature affects grip strength, relative grip strength is a better method of assessing muscle weakness (i.e., comparing changes in strength) vs. absolute grip strength using standard normative values.

Powerful Predictor of Death

The researchers found that every 11-pound decline in grip strength was linked to the following:   Continue reading “KRON 4 | Why Grip Strength Predicts Your Longevity”

KRON 4 | How to Stop a Heart Attack

If you’re experiencing heart attack symptoms, aspirin is the BEST form of first aid. But all aspirins are not alike nor are all methods of taking aspirin alike. Join alongside KRON 4 Morning News anchor, Marty Gonzalez, in taking this lifesaving quiz!

Why Aspirin

Aspirin can stop an impending heart attack. A heart attack, or myocardial infarction (MI), is permanent damage to the heart muscle. Most heart attacks develop when a cholesterol-laden plaque in a coronary artery ruptures. Plaque deposits are hard on the outside and when this outer shell ruptures (cracks), platelets rush to the area in an effort to ‘patch’ the ruptured area.

Platelets (or “thrombocytes”) are disc-shaped components in the blood that aid in clotting. Aspirin, an anti-platelet, helps inhibit platelet activity. As a clot grows, it blocks an artery. When the artery is completely blocked, cardiac tissue dies from the lack of blood supply and you have a heart attack.

NOTE: Ibuprofen is an anti-inflammatory, and acetaminophen is an analgesic. They are NOT anti-platelet drugs.

A Clot Grows Minute by Minute!

Aspirin can help stop the platelets from forming a larger clot if you take the aspirin BEFORE the clot gets too big. Time is of the essence, so it’s critical to know how the aspirin works the fastest.

QUIZ — Question #1

What is the best DOSE of aspirin to take during a possible heart attack?

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