IN THIS EDITION

Vibrant Health at Any Age

Ask the Doctors

Recipe of the Month: Szechuan Noodle Salad

"You will never win if you never begin."
-Robert Schuller

Vibrant Health at Any Age
By Dr. Craig Bentham

The fastest growing segment of the population in western civilization is what we like to call the "Seasoned Baby-Boomers." We hope that retirement is a prescription for relaxation, play, and an abundance of 'me-time.' It should also be a time to focus special attention on your health. Who doesn't want to add quality years to their life? Who doesn't want to fight the aging process? This month we'd like to turn our focus onto how we can optimize our golden years and combat the aging process through proper nutrition and exercise.

When taking an active role in your health, you must consider that strength training creates enhanced muscle growth and increased bone density, strengthens the immune system, stabilizes joints, and the list goes on...Because you are already a Curves member, we'd like you to use this information to encourage your friends who are neglecting their own health. Research has shown that the golden years are a time when people are most susceptible to many health risks. Yes, genetics and the natural course of aging do play a role in the state of your health. However, you can still optimize your health, live longer, prevent disease, and fight the aging process if you are willing enough to make exercise and proper nutrition an essential part of your life.

Evidence from numerous sources indicates that a significant number of 'mature' individuals fail to get the proper amounts and types of food necessary to meet essential energy and nutrient needs. Why does this happen and what can we do about it? I believe just bringing attention to this topic is the first step, and that proper education and implementation is the second step.

We all know that good nutrition promotes proper healing and vitality, whereas poor nutrition can prolong recovery from illness and lead to lack of energy resulting from imbalances in body chemistry. The emphasis on nutrition and exercise is universal. We need to carry on good nutritional habits throughout life. Many health care providers try to create a multifaceted intervention approach to address the wide range of factors contributing to suboptimal nutrient intake in the mature years of life. Let's make this much more straightforward; we simply need to be aware of how to meet our body's needs in order to maintain optimal health status in our mature years.

After age fifty there are many metabolic and physiological changes which have an impact on the nutritional needs of an individual. The metabolic rate slows and can decline as much as thirty percent over a lifetime. However, the Curves program can counteract the decrease in metabolism with the simple implementation of strength training. When you build muscle you directly increase your metabolism. Another positive is the increase in bone density with resistance strength training. If a person simply does not exercise, their metabolism will decline. This results in decreased caloric needs which can be complicated by changes in an aging individual's ability to balance food intake and energy needs. Even with a decreased caloric need, many older people have difficulty getting sufficient calories which can eventually lead to chronic fatigue, depression, and a weakened immune system. As we age, our body composition changes. If we avoid exercising, this will lead to a decrease in lean tissue mass (as much as 25%) and an increase in body fat. Such changes can be accelerated because older adults utilize dietary protein less efficiently and may actually need a greater amount than the standard recommendation of high quality protein in their diet to maintain lean tissue mass. These changes in metabolism and physiology can be exaggerated due to complications from digestive difficulties, oral and dental problems, and medication-related nutrient imbalances.

Here are some specific nutritional recommendations for you:

1. Please refer back to our article Re-defining Ourselves Nutritionally.

2. Vitamins & Minerals: You need a whole spectrum of vitamins, and minerals. Magnesium, Calcium, Zinc, Manganese, Boron, Copper, etc... The Curves Complete is a great way to guarantee that you get all the essentials.

3. Antioxidants: Vit E, C, D, and K, CoQ10, Alpha Lipoic Acid, Grape Seed Extract.

4. Flush Out With Fiber. Fiber helps to flush out and remove unwanted waste from the intestinal tract. I recommend one to two tablespoons of ground-up flaxseed daily. You can try it sprinkled on your cereal or mixed into your morning shake.

5. Acidophilus Supplements. Acidophilus is the "good bacteria" that inhabits your intestinal system and is necessary for keeping unwanted viruses, bacteria, and yeast at bay. Unfortunately, due to the overuse of antibiotics, combined with diets abundant in refined sugars and flours, we tend to have a very low "good bacteria" count.

6. MSM stands for methyl-sulfonyl-methane. It is also referred to as "physiological sulfur." What this term implies is that MSM provides the human body with the essential mineral sulfur. Sulfur is an important element for all cells and body tissues. It is an especially important nutrient for joint tissue, where it functions to stabilize the connective tissue matrix of cartilage, tendons, and ligaments. Sulfur is also essential to proper liver function, detoxification, and for the action of insulin.

The message to our seasoned readers is clear...the quality of your nutrition and exercise program is the foundation for the quality of your life.

^top

Ask the Doctors
By Dr's. Jeff, Craig and Marissa

Question: Hello Doctors! I have a question about a diet product I keep hearing about called Corti-Slim. What are Cortisol tablets? What are they supposed to do? Do they work?

Before we answer this question, we would like to remind our readers that exercise and proper nutrition is the safest and healthiest way to lose weight--bar none. With that said, people will always look for that quick fix to lose weight.

The promoters of this product believe that the reason America has a general weight problem stems from the fact that we are in a constant state of stress. This leads to a state of excess cortisol production, which stimulates glucose production. This excess glucose is then converted into fat, ending up as stored fat.

The hormone cortisol is produced by the adrenal gland when the body is under stress. Your hypothalamus, via the pituitary gland, directs the adrenal glands to secrete both cortisol and adrenaline. Cortisol is released as part of your daily hormonal cycle, but both hormones can also be released in reaction to perceived stress, both physical and emotional, as part of the body's fight-or-flight response that is essential for survival.

According to Shawn Talbott, PhD and William Kraemer, the authors of the book "The Cortisol Connection," stress, and the resulting chronic overload of cortisol, make you feel tired and listless. So you overeat to renew your energy and comfort yourself, resulting in an accumulation of extra inches around the mid-section. Based on this theory, Talbott has formulated a costly supplement that is heavily advertised online, in magazines, and on cable and network TV. According to the commercials, taking a daily dose of the product, CortiSlim, is supposed to help suppress cortisol levels. With cortisol under control, you're supposed to be able to decrease your tendency to store fat and be able to lose unwanted weight. (Another heavily advertised product named Relacore claims to create the same results.) Both CortiSlim and Relacore are classified as herbal supplements, which means they are not required to undergo testing or research to back up these claims.

We obviously recommend that people take an active role in lowering their levels of daily stress. Stress can be a major health deterrent and exercise is at the forefront of combating stress naturally.

Overall, there is little evidence (except in studies produced by the product's own makers for use in their advertising) that the CortiSlim formulation can deliver any unique impact on cortisol levels. In fact, in late October of 2004, the Federal Trade Commission also found fault with some of the claims promoted by CortiSlim. It charged the makers, including Shawn Talbott, with false advertising. The FTC told them they must stop advertising that CortiSlim guarantees a permanent weight loss of 10 to 15 pounds and that it was backed by 15 years of scientific research.

We hope this has answered your question. If you are still confused about this product, or have more questions, please feel free to contact us.

^top

Recipe of the Month
Szechuan Noodle Salad

Dressing

• 2 tbsp sesame oil
• 1-1/2 tsp chile oil
• 3 garlic cloves, minced
• 1/2 tsp red chile flakes
• 2 tbsp rice vinegar
• 1/2 cup water
• 1/4 cup honey
• 1 tsp cornstarch or arrowroot powder
• Juice of 2 limes
• 2 tbsp minced cilantro

Salad

• 1 lb soba noodles
• 2 tbsp hijiki seaweed, soaked
• 4 scallions, minced
• 1 carrot, shredded
• 1 sweet red pepper, julienned
• 1/2 long English cucumber
• 1 avocado
• 1/4 cup roasted cashews

Directions:
Heat oils in a pot over medium-low heat. Add garlic and chiles and saute briefly, being very careful not to let them burn. Stir in vinegar, soy sauce and water and bring to a boil. Reduce heat to a simmer. Add honey and stir to dissolve. Mix cornstarch with a few tablespoons of water in a bowl and whisk into the simmering liquid. Continue to simmer for 5 minutes. When the sauce has thickened slightly, remove it from heat and let cool. Stir in lime juice and minced cilantro and set aside.

Meanwhile, cook the noodles according to package directions in plenty of salted, boiling water. Drain in a colander and rinse with cold, running water. Shake off excess water. Toss with a light coating of sesame oil. Refrigerate the noodles until ready to use.

Before serving, combine chilled noodles and prepared vegetables (except avocado) in a large serving bowl. Add dressing to liberally coat the ingredients and toss well. Garnish with avocado slices and roasted cashews. Serve immediately.

Thank you to Victoria's famous "hot-spot" REBAR for this recipe contribution.

^top

Back Issues

If you'd like to read back issues of the Curves Connection, please visit our newsletter archive.

If you have any questions about your subscription or comments in general about our newsletter, please email us.

Please add "info@curveshealthclub.com" to your whitelist or address book in your e-mail program to ensure you continue to receive the Curves Connection without interruption. Thank you.