Wednesday, March 11, 2015

Does Fast Food Have to Mean Fast Weight Gain? What is Award-winning Nutritionist's Answer?

 Fast Food Is the Fast Track to Weight Gain
By Ann Tyndall, Ph.D.
The average person eats 1/3 of their meals away from home and the majority of those meals are fast food meals.  People who eat at fast food restaurants two or more times a week are more likely to
be overweight and insulin resistant, with increased risk of diabetes than those who don’t eat fast food.
Most fast food meals contain 1,000 calories or more for just one meal.  A single fast food meal could contain all the fat and calories that a person should have in a whole day.  Just one super-size drink could have over 1,000 calories and enough sugar to raise blood sugar dangerously high, increasing the risk of developing diabetes.  Choose diet drinks or water instead.
The best way to manage calorie overload at fast food restaurants is to prepare more meals at home but when you must eat on the run, here are some ways to save on calories and fat.
When eating at fast food restaurants, follow these tips:
  Don’t “super-size” and save hundreds of calories.  Order the regular burger instead of the giant sized one. 
  Skip the bacon, mayonnaise, sour cream and other high calorie toppings.
  Order items that are grilled and avoid the fried foods.
  Order a side salad with low-fat dressing along with your meal.
  Ask for extra vegetables on burgers and sandwiches.
  If you order a baked potato, go light on the sour cream, butter and cheese sauce.
  Choose low fat frozen yogurt or ice cream for dessert.
  Visit your favorite fast food restaurant’s website for their nutrition guide.  Notice calorie content and keep in mind that 2,000 calories per day is the upper limit and beyond that, most people will gain weight.

Ann Tyndall is an award winning nutritionist and the author of Prolong the Prime of Your Life: A Simple, Easy-to-Follow Program of Exercise and Nutrition.

Saturday, January 24, 2015

What is the Longevity Lifestyle? Nitritilonist Ann Tyndall Ph.D. Answers.

The Longevity Lifestyle

By Ann Tyndall, Ph.D.

            If you were willing to do only one thing, and one thing only to help you live longer and better, what would it be?  Research overwhelmingly supports that the single most important thing you can do for health and longevity is to get regular exercise, which is 30-50 minutes of activity at least five days a week.  Studies of the longest-lived people of the world reveal that these people live in very remote areas of the world, often mountainous, and they don’t have very good roads.  They walk several miles a day as part of their regular routine.  Active in their eighties, nineties and even one hundreds, they are walking, dancing, swimming and even riding horses.  Exercise is what keeps them young, mobile and energetic.

            Regular exercise, essential for heart health, is shown to be just as effective in maintaining healthy arteries and cholesterol levels as cholesterol-lowering drugs and there are no side effects.  Exercise is more effective in preventing and treating depression than drugs and it was also shown to be preventive in diabetes and many cancers. The key is to find something that you enjoy and will do on a regular basis.  The best mix of exercise is to have at least three sessions of cardio a week, such as power walking, Zumba, cycling or swimming and at least two sessions of strength training (weight lifting) per week, which also strengthens bones.  Stretching every day keeps range of motion and prevents stiffness.

            Even regular exercise is not enough if you sit too much, state the latest research studies. 
Sitting disease is now called the new smoking as the toll it takes compares with smoking risk.  If you feel a little guilty after a long TV binge, you may be shocked to find the health hazards of sitting are a threat even if you went to the gym today.  The average person sits for about eight hours a day, in front of a screen or behind the wheel and this increases the risk of coronary events (heart attack, angina or stroke) by 125% over those who move around more.  Sitting increases risk for colon, breast and endometrial cancers and muscles get mushy causing weakness, instability and back and neck pain.  Foggy brain follows those long bouts in the chair because moving muscles are needed to pump fresh blood and oxygen for maximum brain function.

            So get moving.  Standing is better than sitting and you can stand when you talk on the phone, have standing meetings or walks.  Work standing up and take frequent movement breaks when you are working at the desk or watching TV.  Take frequent breaks when driving and get your muscles moving.  Even a little muscle movement helps get the circulation going to keep all systems working optimally.

Ann Tyndall is an award winning nutritionist and the author of Prolong the Prime of Your Life: A Simple, Easy-to-Follow Program of Exercise and Nutrition.


Good News About Food? 5 Reasons to Rejoice - #1 Coffee is Good for You, #2 ... ?

Good Nutrition News

By Ann Tyndall, Ph.D.

          If headlines about pink slime in hamburger, the push to go gluten free and the panic about pesticides in orange juice make you think that there is no news but bad news on the nutrition front, here is a list of good news items about food to make you feel better. 

  • Frozen food is just as nutritious as fresh food and sometimes more so because it is frozen at the peak of freshness while fresh produce may take days to travel to market and then sit on grocery store shelves, losing nutrients.  Fresh and frozen foods are better than canned foods to avoid exposure to the chemical hormone disrupters in the plastic liners of cans.
  • Coffee is good for you.  After years of scares that it may be associated with a variety of ills, coffee is now recognized as a healthy source of antioxidants that can be preventive against certain cancers, heart rhythm problems and strokes.  Coffee drinkers are less likely o have Type 2 diabetes, Parkinson’s disease and dementia.  Black coffee or coffee with low-fat milk and no sugar are better choices to keep the calories down.
  •  Tea is good for you.  Tea may help with cancer, heart disease, and
    diabetes. It may lower cholesterol and increase mental alertness. Tea also appears to have antimicrobial qualities. Some teas, including green tea and oolong tea may encourage weight loss.
  • Chocolate is good for you.  Dark chocolate, not milk chocolate or white chocolate, has powerful antioxidants that protect against heart disease and cancer.  Dark chocolate has been shown to lower blood pressure.  Watch the calories and eat just a little for maximum benefit.  The good news is that you could eat chocolate every day, knowing that not only is it delicious but it helps you.
  • Fat free is not necessary nor is it the best choice for maximum nutrition benefits.  The vitamins in salad are absorbed best if there is a little olive oil on the salad.  Many vitamins are fat-soluble and they require fat to be utilized.  Enjoy the flavor and the vitamin boost.

    Ann Tyndall is an award winning nutritionist and the author of Prolong the Prime of Your Life: A Simple, Easy-to-Follow Program of Exercise and Nutrition.

Free Hear Award Winning Nutritionist Ann Tyndall, Ph.D. Talk about Revolutionary Findings About Coffee, Fat, Sugar & Your Health

Ann Tyndal's new book, Prolong the Prime of Your Life, contains an easy to follow blueprint of how to add decades to your life. As an award winning nutritionist Ann has spent her entire professional career studying simple, practical methods of life extension anyone can practice.

In this mini-interview she talks about revolutionary new nutritional findings of the past few years which have completely altered our ideas of the rolls played by fat, sugar and coffee in our diets.

Click here to read Ann Tyndall Ph.D.'s groundbreaking Prolong the Prime of Your Life only $2.99 for Kindle at Amazon.

Saturday, November 22, 2014

Read Free Chapter 1 of Award-winning Nutritionist's Longevity Book "Prolong the Prime of Your Life'

From Ann Tyndall's

How You Can Live a Long and Happy Life

The Long-Lived Peoples of the World
Certain areas of the world have an unusually large number of people living to be over 100 years old (centenarians), and in those areas, those individuals who are in their seventies, eighties and nineties are extraordinarily active and involved with the pleasures and challenges of life. The geographic locations are scattered throughout the world, in the highlands of Georgia in the Soviet Union, Vilcabamba, Ecuador, and in Hunza, West Pakistan. There have been exaggerated claims for longevity in those areas, with some individuals claiming to be over 130 years old, though there are few official records to prove age. Recent studies have identified populations with more verifiable ages and it's interesting to compare the lifestyles of these populations. The small, remote island of Okinawa, Japan has the world's largest population of healthy older adults. Other concentrations of healthy older people are found in Sardinia, Italy, Ikaria, Greece, Nacoya, Costa Rica and Loma Linda, California.

Scientists have been interested in these populations for years and have done considerable research to determine what factors are responsible for the unusual longevity of these people. Genetic inheritance plays a key role in longevity, but it was found that when the long-lived people were removed from their environment and moved into the city, they died at the same rate as other individuals, indicating the strong effect of environment. Now that modern science has conquered most of the killer infectious diseases, we are dying of predominantly lifestyle diseases, or maladies that are precipitated or worsened by our sedentary and indulgent habits. With this in mind, we could learn a great deal from the long-lived peoples of the world by investigating their eating patterns, exercise habits, personality traits and personal relationships.

Most of the elderly groups studied lived in areas with clean air and water, and a slower pace of life than most of us experience. Few ever stopped working, though they worked fewer hours than before (four or five hours a day). They walked several miles a day and some of them lived in mountainous terrain. They claimed that they enjoyed physical exertion, though they never worked to exhaustion. The majority of them were married, though some had had two or three spouses. Very few of those studied smoked but many of them enjoyed alcohol in moderation every day (wine and sometimes vodka). All populations had one thing in common: They ate very little sugar and very little processed food.

On the Greek island of Ikaria, people are three times more likely to live to be 90 than in the United States. Ikarians eat a version of the Mediterranean diet that has lots of fruits, vegetables, whole grains, potatoes, nuts and fish. They eat large amounts of wild greens and there are 70 different types of greens that are high in antioxidants, including fennel, chard, sorrel, kale, dandelion and spinach. They also drink tea morning and night, which lowers their blood pressure. Most surprisingly, they have no cases of dementia, which affects 40% of Americans who reach 90.

Okinawins say "Hara hachi bu," which means that you eat only until you feel 80% full. This is consistent with research that shows that longevity is increased with calorie restriction. Their diet is mostly vegetarian with fish. They garden, spend time in the sunshine and enjoy close family and community ties. They eat seaweed and green tea.

Those in Loma Linda, California were Seventh Day Adventists who are vegetarian, non-smokers. They consume no alcohol or caffeine and they have strong family ties.

The people of Sardinia, Italy consume large amounts of goat's milk and goat cheese and they drink mineral water.

Eight hours of sleep and daily naps were important in all groups. Research is growing that shows the importance of sleep in overall health. Older people do not decrease their need for sleep as they age, as may have been thought before.

By following the best of their practices, you can live longer, too.

The Prime of Your Life Longevity Diet
In this book you will find a chapter detailing the diet followed by most of those who became centenarians. It was lower in calories than the American diet, averaging 1500 to 2000 calories a day, compared to the American average of 3000 to 4000. This was reflected in the lean body composition of the subjects studied. Most of the food eaten (70%) was vegetables and dairy products. The remainder was fruits, nuts and grains. Meat was rarely eaten and when it was, it was eaten in small amounts, perhaps more as a garnish (as in Asian food) than as a main course.
Numerous studies have shown that vegetarians have a lifespan of five to ten years longer than meat-eating groups. They have extremely low rates of hypertension, hyperglycemia and hypoglycemia. Groups that consumed the highest intake of beef had the highest incidence of cancer, particularly of the breast and colon.
Alcohol, in moderation, has been correlated with longer life. Individuals who drank one-half liter of
wine a day (about two glasses) lived longer than those who drank more or did not drink at all. Alcohol relieves stress, stimulates the appetite and stimulates the production of high-density lipoproteins, which return fat from the arterial walls to the heart (a benefit).

The Prime of Your Life Longevity Exercise Plan
All of the long lived populations studied had an active lifestyle that included walking several miles a day as part of their daily routine.  Many of them engaged in other activities such as gardening, tai chi, dancing and swimming, but overwhelmingly, the one exercise they all had in common was walking.  Even a small amount of movement in the day is beneficial and preventive against disease.  If there isn't time to walk 30-50 minutes a day, just 10 minutes could be squeezed in and that's still better than being sedentary.  Recent studies that described the dangers of sitting suggest that just moving around or standing up every 30 minutes can give beneficial results. In this book you will find a simple exercise plan for adding years to your life.

Click here to finish reading Prolong the Prime of Your Life only $2.99 for Kindle at Amazon.

Tuesday, November 11, 2014

Introducing Award-Winning Nutritionist Ann Tyndall Ph.D. Author of New Book "Prolong the Prime of your Life"

About Ann Tyndall Ph.D.

Ann Tyndall changes lives with her easy steps to live longer and better.  From a university background, she stays close to the latest research and then presents it to her readers in an entertaining and inspiring way.  She was a pioneer in the development of corporate wellness programs working with Westinghouse, Sara Lee, Hanes Corporation, NC Community College System, CIBA GEIGY, and a list of banks and insurance companies.

An admitted “foodie,” Dr. Tyndall is always on the lookout for ways to enjoy healthy food by taking the flavors over the top and keeping the calories, sugar and fat under control.  Recipe and product development for the commodity groups, NC Sweet Potato Association, NC Grape Council, NC Seafood, Southeastern Dairy Association, NC Chefs Association, and “buy local” produce stands have utilized her creativity and expertise, as well as several restaurants and food companies.  She is a trained professional food taster, or sensory analyst, and her favorite job is to serve as judge at the Chocolate Festival.  She used these talents for years as a volunteer with the NC Seafood Labs where she did recipe development and worked with a group to publish a seafood cookbook that features NC Seafood.

Publications include four books, Prolong the Prime of Your Life, Slim & Sassy, Body Wisdom, and Road Trip to See America - Adventure, National Parks and Culinary Destinations.  She published MD News Magazine for ten years and is a free-lance writer with articles in various national and local publications.

National awards for creativity in nutrition programming were the General Foods Scholarship and the Florence Hall Award from the Cooperative Extension Service.  She was selected for a fellowship with the Emerging Issues Institute, a think tank at NC State University, for her expertise in communicating nutrition information to make positive health changes.  Her book, BODY WISDOM, was presented at the World Future Society in Washington, DC.

She lives with her husband, Bob Tyndall, at the beach, in Morehead City, NC where they enjoy boating, paddle boarding, kayaking and travel.  They are getting close to achieving their goal of seeing all the national parks.   

Click here to read Ann Tyndal's groundbreaking Prolong the Prime of Your Life only $2.99 for Kindle at Amazon.