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FitTips for One and All - Vol. XX, No. 3
FitTips for One and All
Volume XX, Number 3
Fitness for One and All
Director: Gary F. Zeolla
In This Issue
Eat This for That; Don’t Eat This to Avoid That: Part One
Joe Biden Tweets During the First Year of His Failing Presidency
Rotator Cuff Injury 2.0
New on Christian Website
New on Politics Website
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Creationist Diet: Second Edition; A Comprehensive Guide to Bible and Science Based Nutrition -This Second Edition is 2-1/2 times as long and presents a different perspective on diet than the First Edition. The First Edition mostly advocated a vegan diet, while this Second Edition also advocates for a diet that includes animal foods. But, and this is very important, those animal foods are to be what are called “old-fashioned” meats, dairy, and eggs, not the “factory farm” products that most people eat. What is meant by these two terms and the incredible difference between them is explained in this book. In addition, this book covers a wide range of diet related topics to help the reader to understand how to live a healthier lifestyle according to God’s design.
Eat This for That;
Don’t Eat This to Avoid That
By Gary F. Zeolla
The media is fond of touting lists of foods or a specific food to improve a particular health situation or of claiming certain foods shouldn’t be eaten to avoid developing a certain health problem. This two-part article will overview recent news articles with such foods recommendations. A follow-up article will look at beverages. I will go through the news articles in alphabetical order by the news outlet then article title.
Best of Life. Eating This Beloved Food Slashes Your Heart Attack Risk, New Study Finds.
Eating avocados twice a week can lower your heart attack risk.
Researchers used data from 68,786 women aged 30 to 55 and 41,701 men aged 40 to 75 collected through dietary questionnaires every four years. At the beginning of the 30-year research period, all participants involved had reported no history of heart attack or stroke.
There were 9,185 coronary heart disease events and 5,290 strokes reported among participants throughout the study. After comparing health records and dietary data, results showed that participants who ate two servings of avocado per week—or the equivalent of one whole avocado—saw a 16 percent reduction in risk of cardiovascular disease and a 21 percent reduced risk of having a heart attack compared to participants who didn’t eat avocados….
Besides noting the impact of including avocados in participants’ diets, the researchers also used statistical modeling to find that replacing half a serving each day of butter, margarine, eggs, cheese, yogurt, or processed meats such as bacon also reduced the risk of heart disease by 16 to 22 percent. However, the same health benefits were not seen when avocado was swapped out for the equivalent serving size of nuts, olive oil, or other plant-based oils.
This is the type of study I often cite in my books God-given Foods Eating Plan and Creationist Diet: Second Edition. However, I generally cite multiple studies showing the various benefits of a particular food or class of foods. It is always tenuous to base too much on one study.
The problem is, it is often difficult to tease out one specific factor as the reason for the study results. In this case, that is seen in that it might not have been the eating of avocados that caused the seen benefit. It could be the stopping of the eating of the foods avocados replaced that caused the benefit.
Or it could be something completely different about avocado eaters that was not considered in the study. Maybe they exercise more, sleep more, have less stress in their lives, or a myriad of other factors, with the eating of avocados just being coincidental.
Remember this as we proceed, as this caution about giving a study too much credence will apply to the rest of the foods recommendations.
Eat This, Not That. 7 Best Foods to Eat For High Blood Pressure, Say Dietitians.
High blood pressure is a serious diagnosis, but it can be managed with the right lifestyle changes. Chances are if you’ve been told by a doctor that you have high blood pressure or are at greater risk for it, you’ve also been warned about certain foods to stay away from, such as salty foods like chips, canned soups, and deli meats.
But what about some of the foods you should add to your diet? Getting the right nutrients and caring for your overall health can help you manage your levels and keep your health in top shape. To learn more, we asked a few dietitians to give us their recommendations for the best food for high blood pressure.
The article then lists the following foods:
1. Dark leafy greens.
3. Milk and Yogurt.
4. Bok choy.
Below each food item is a discussion of how the food aids in controlling blood pressure. Be sure to note that all seven of these foods are unprocessed, whole, natural foods.
Eat This, Not That. 7 Popular Foods With More Vitamin C Than an Orange.
Think the orange is the queen of all vitamin C foods? Think again!
When you have a cold and your immune system is down, you likely reach for a glass of orange juice, right? Oranges—along with other citrus fruits—are always advertised as being high in vitamin C, one of the most prominent vitamins you need in your diet. Vitamin C is a water-soluble vitamin and an antioxidant that can help improve your skin and keep your immune system healthy….
And while eating an orange does get you closer to your RDA for vitamin C (around 70 milligrams per one medium orange), it doesn’t quite get you there [the RDA is 90 mg] compared to some other popular foods you may know, which easily get your vitamin C RDA in just one serving.
The article then lists seven vitamin-C rich alternatives to citrus:
4. Brussels Sprouts.
6. Mustard “Greens” Spinach.
7. Yellow Bell Peppers.
Below each food item is indicated the amount of vitamin C in a serving, along with a discussion of the food item. As with the previous list, these are all unprocessed, whole, natural foods.
Eat This, Not That. 13 Fortified Foods Actually Worth Buying.
“Added vitamin D!” “More protein!” “Extra fiber!” These things may all sound promising, but not all foods are, in fact, better off fortified.
The idea here is, the type of added nutrients used to fortify a food might not be in a very absorbable form. But more importantly, just adding some protein, vitamins, minerals, and/ or fiber to a “junk food” does not make that food healthy. The food needs to be healthy to begin with, then the added nutrients will add a bit “extra” to the already healthy nature of the food.
The foods mentioned in this article with the added nutrient(s) in parentheses are as follows:
1. Skim Milk (Vitamin D).
2. Whole Grain Bread (folic acid).
3. Eggs (omega 3 fatty acids).
4. Almond and Rice Milk (calcium and vitamins A and D).
5. No-Sugar-Added Orange Juice (vitamin D and calcium).
6. NON-GMO Soy Products (calcium and vitamins A and D).
7. Grains and Rice (iron).
8. Hemp Milk (calcium and vitamins A and D.).
9. Granolas (probiotics).
10. Whole Grain Cereals (vitamins B6, B12, and folic acid).
11. Unflavored Yogurt (calcium and vitamin D).
12. High-Quality Salt (iodine).
13. Unsweetened Oatmeal (B vitamins, folic acid, vitamin A, and iron).
For the most part, each one of these foods are relatively unprocessed and would be healthy foods even without the added nutrients. But again, those added nutrients give them an extra plus. Although, you could get the same nutrients in a basic multi-vitamin/ mineral supplement at probably a lower cost than the extra you will pay for the fortification of these foods over the cost of the regular product.
Eat This, Not That. 21 ‘Healthy’ Snacks You Should Avoid at All Costs, Says Science.
You may perceive these snacks to be good for you, but they could be sneakily causing weight gain….
Snacking for weight loss is something we highly encourage, so it’s extra important you make the right choices with your healthy snacks. Noshing on deceptively unhealthy snacks could be causing your weight loss plateau, or even pushing you into weight gain territory.
Refer to this list of the terrible “healthy” snacks for weight loss, so you can spot and avoid the worst offenders.
1. Rice cakes.
2. Dark chocolate chips.
3. Sweetened Nuts.
4. Gluten-free snacks.
5. 100-calorie packs.
6. Fruit smoothies.
8. Veggie chips.
9. Bran muffins.
10. Trail mix.
11. Protein bars.
12. Flavored yogurt.
15. Reduced-fat peanut butter.
16. Chocolate hazelnut spreads.
17. Sugar-free snacks.
18. Cereal bars.
19. Olive oil.
20. Anything with Splenda.
21. Egg whites.
Under each food item, the article explains why it is recommending against the food. In most cases, it is because the item is highly processed and/ or makes it too easy to overconsume calories. Olive oil is in the latter category, though it is healthy otherwise.
On the protein bars, it is true many protein bars are just candy bars with some protein powder added to them. But a recommendation I heard on a health podcast a while back made sense to me. It was to compare the number of grams of protein to the total number of grams of added sugars and sugar alcohols. If the bar has more protein than added sugars and sugar alcohols combined, it is relatively healthy. But if it has more added sugar and sugar alcohols than protein, it is just a candy bar and unhealthy.
Eat This, Not That. Secret Side Effects of Eating Raspberries, Says Science.
If you want to improve your whole body health, try adding these tasty fruits to your regular routine….
Read on to discover the many beneficial side effects of eating raspberries, according to science.
The article then lists the following claimed benefits of raspberries:
1. They may help lower your cholesterol.
2. They may improve your post-meal blood sugar.
3. They may help reduce cancer growth.
4. They may help regulate your digestion.
5. They may benefit your heart health.
Under each claimed benefit is mention of a study that found that benefit. But do not miss the “may” in each item. Nothing in nutrition science is ever certain. But given that raspberries are an unprocessed, whole, natural food, whatever the exact benefits, they are better to snack on than any processed snack food.
Fox News. Eat these foods to live a long life, experts say.
Below, these RDs [Registered Dieticians] give their top picks for research-backed superfoods to support a long life:
3. Sardines, anchovies and salmon.
6. Greek-style coffee.
7. Herbal teas.
8. Dark Chocolate.
Below each food item are comments from one of the RDs about the food and how it contributes to longevity. The connection between all of them is they are unprocessed or minimally processed, whole, natural foods. The reader should be detecting a pattern by now.
Fox News. The best foods for a good night’s sleep,
Struggling with sleep right about now? Millions of Americans are in the same boat, in no small part thanks to the ongoing stress of living amid the coronavirus pandemic, school and business closures, and more.
Below, try to snap out of your bad-sleep rut with these wholesome choices that get nutritionists’ seal of approval.
4. Tart cherries or cherry juice.
5. Chamomile and Lavender Tea.
Once again, below each food item is a discussion on how it aids with sleep. And note once again that all of these are unprocessed or minimally processed foods.
Fox News. The best vegetables for your health, according to nutritionists.
For National Nutrition Month, here are 11 healthy vegetables nutritionists wish you’d eat regularly.
It pays to love your veggies. Especially when you’re loading up on some of the healthiest in the vegetable kingdom. Read on for a list of nutritionist-approved go-to veggies to support good health.
1. Shiitake mushrooms.
2. Sweet potatoes.
4. Green peas.
5. Broccoli sprouts.
10. Brussels sprouts.
Once again, below each food item is a discussion of what makes it “special.” And once again, these are all foods that are eaten with little or no processing except for possibly cooking, except for maybe the last item. It is generally purchased in a powered form, such as this Nutricost Spirulina product available at Amazon.
Fox News. The worst foods for heart health, according to experts.
Avoid these 7 foods groups to support your heart health.
Hippocrates, the father of modern-day medicine once said, “Let food be thy medicine,” recounts Nitin Bhatnagar, a holistic heart doctor and practicing cardiologist in Greenfield, Massachusetts.
“I believe that if we do not treat food as medicine then we will one day eat medicine as food,” he warns, adding that processed foods, foods with added salt, excess sugars, fast foods, sugar-sweetened beverages and more “can disrupt our homeostatic mechanisms and promote an increase in diabetes, obesity, hypertension and high cholesterol.”
Bhatnagar added that these conditions can increase your risk for heart disease, peripheral vascular disease and stroke….
Listed below are the worst types of foods for your heart health.
1. Processed meats.
2. Foods with added salt.
3. Fried foods.
4. Sugar-sweetened beverages.
5. Diet soda.
6. Red meat.
7. Refined grains and sweets.
Below each food item is a discussion on why the food is so bad. The connection between all of these is they are highly processed and/ or have added fats, sugars, or artificial ingredients. The exception is red meat. But the article does not discuss the incredible difference between factory farmed meats and what I call “old-fashioned meat” in my Creationist Diet: Second Edition book. I contend the former is indeed unhealthy, but the latter is healthy.
This two-part article will be concluded in the next issue of FitTips for One and All.
Joe Biden Tweets During the First Year of His Failing Presidency
Reversing Trump, while Dividing and Destroying America
Two Volume Set by Gary F. Zeolla
Joe Biden was inaugurated as President of the United States on January 20, 2021. In his inauguration speech, Biden gave glowing remarks about wanting to unite America and to “Build Back Better.” But in fact, his main goal seems to have been to reverse everything his predecessor, Donald J. Trump, accomplished during his four years as President.
Never mind if a policy was benefiting America, if Trump did it, it had to be reversed. This reversal of Trump’s alienated the half of Americans who supported Trump for those very policies.
By reversing Trump’s beneficial policies, Biden also began destroying America, as his presidency began to be failing. Biden’s early actions also set the stage for more failures later in his presidency, so it is important to remember them.
This two-volume set reproduces Biden’s tweets for the first year of his presidency. It also includes my comments in response to Biden’s tweets, both shorter ones posted on Twitter and longer ones written for these books.
#Biden #BidenFailing #Bidinflation #Bidenflation #BidenLies #Trump
Volume One: January through July 2021
Volume Two: August 2021 through January 2022
Rotator Cuff Injury 2.0
I had rotator cuff surgery on my left shoulder last year, on August 20, 2021. This year, I will be having the same surgery on my right shoulder. The surgery is scheduled for June 3, 2022. For details see, Rotator Cuff Injury 2.0: Part One.
New on Darkness to Light Website
Below are new articles on my Christian website that have been posted since the last issue of this newsletter was published.
Vol. XX, No. 3 is a new issue of Darkness to Light Newsletter.
Questions on Divine Creation: Part Three is a new article.
New on Biblical and Constitutional Politics Website
Below are new articles on my politics website that have been posted since the last issue of this newsletter was published.
New Book! Joe Biden Tweets During the First Year of His Failing Presidency, Volume Two: Reversing Trump, while Dividing and Destroying America, August 2021 through January 2022
Biden can be very
disingenuous in his tweets and his claims about his various plans and polices.
He thinks they are all grand and good for the country. But in fact, it is those
very plans and policies that is causing his presidency to be failing just over
five months in. Those plans and polices are also dividing and destroying
American. Biden’s early actions also set the stage for more failures later in
his presidency, so it is important to remember them. Available in multiple
Coronavirus News Articles Commentaries: April 2022 is a new page. It has the
commentary, “Flip-flop Fauci Strikes Again!”
One Million Covid Deaths in the USA (Well Almost, and It Could be Worse) is
a new article. Along
with updating other Covid issues, this article predicts Covid lies on the right
could give the midterms to Democrats.
Starting and Progressing in Powerlifting:
A Comprehensive Guide to the World's Strongest Sport
350 page book by Gary F. Zeolla
For the beginner to intermediate powerlifter
Sound training, competition, dietary, and supplement advice
Also by Gary F. Zeolla:
is the personal website for Gary F. Zeolla.
Author of Christian and of fitness books, Web sites, and newsletters,
and a top ranked and multi-record holding powerlifter.
Darkness to Light website and
Darkness to Light newsletter.
“Explaining and defending the Christian faith”
Christian Theology, Apologetics, Cults, Ethics, Bible Versions, and much more.
Biblical and Constitutional Politics
“Political articles and commentary from a conservative Christian and politically conservative perspective”
All material in this newsletter is copyrighted © 2022 by Gary F. Zeolla or as indicated otherwise.