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Building Muscle Mass in the Golden Years

JMayfield@theorganicaffair.com — Tue, 25 Jan 2011 21:40:00 GMT

Given the proper amount of protein, seniors can build muscle mass as well as those whippersnappers.

Stay Strong with Protein

JMayfield@theorganicaffair.com — Mon, 17 Jan 2011 21:39:00 GMT

Protein supplementation is not just for bodybuilders. If you're over 40, you probably need it more than you think.

Carbs and Water: Make sure there's plenty in your tank

JMayfield@theorganicaffair.com — Mon, 11 Oct 2010 21:42:00 GMT

While proteins build the body’s machinery, water and carbohydrates provide most of the fuel to turn the gears.

Carbohydrates are the body’s primary source of blood glucose and the only source of energy for the brain and our red blood cells. They are derived almost exclusively from plant foods such as fruits, veggies, peas and beans. Milk and milk products are the only animal-based source of carbohydrates.

Carbohydrates come in two categories: simple and complex.

Simple carbs contain only one or two chains of sugars. As a result, they are easily processed and absorbed, resulting in a quick burst of energy. Milk (galactose) and fruit (fructose) are the best sources of the one-chain sugars due to the presence of added nutrients such as fiber and calcium they contain.

Common table sugar (sucrose) is an example of a simple carbohydrate, two-chain sugar, but a potentially better source for this sweet fix is honey.

Complex carbohydrates, also known as starches, are composed of three or more linked sugar chains. As one might expect, it takes the body longer to process, digest and absorb these carbs, resulting in a more even and longer lasting source of energy without the sugar spike and attendant crash.

Experts say carbohydrates should comprise about 40 to 60 percent of our diets. Seek out unrefined and processed foods for the maximum intake of complex carbs. Vegetables, peas, beans and whole grains are the best natural sources.

Avoid processed and refined foods such as refined and bleached flour, which is essentially starch with little nutritional value.

At the turn of the century and the dawn of the industrial age, millers realized that removing the bran and the germ of wheat increased flour’s longevity. That might have been great for sales, but it eliminated virtually all of the grain’s nutritional value and fiber. The germ, with its nutritionally rich fats, began to ferment upon contact with the air. So to improve shelf life, it was taken out.

And though manufacturers have tried to replace the lost nutrients by enriching the product after the fact, what little enriching is accomplished falls far short of what was removed.

Bleaching, which improves flour’s appearance and baking qualities, is accomplished with a variety of harsh chemical processes.

Whatever unrefined, unprocessed foods strike your fancy, be sure to wash them down with plenty of water. Sixty percent of our bodies is composed of water; 70 percent of our brains, 90 percent of our lungs and 22 percent of our bones are liquid.

It’s no wonder we need lots of H₂O for almost every body function from digesting to absorbing, circulating and excreting. Water washes out toxins, maintains steady body temperature and can be beneficial for almost any disorder.

Headaches, anxiety attacks, food intolerances, hot flashes, colits pain and kidney stones can all benefit from an ample water intake.

Make sure you’re getting 10 full glasses daily for optimum performance.

Inflammation: It Doesn't Even Sound Good

JMayfield@theorganicaffair.com — Mon, 20 Sep 2010 10:39:00 GMT

We all learned at an early age that inflammation is not a good thing. Now learn what you can do about it.

Got Protein?

JMayfield@theorganicaffair.com — Mon, 30 Aug 2010 17:59:00 GMT

It's second only to water in the stuff that makes us and makes us go. Make sure you're getting the right stuff from the right stuff.

Dietary Supplements and Why Researchers Are Missing the Point

JMayfield@theorganicaffair.com — Fri, 30 Jul 2010 20:54:00 GMT

We have no argument with those that say supplementation isn't necessary if you eat right. The issue is: are you eating right?

Tea Leaves Brew a Healthy Future

JMayfield@theorganicaffair.com — Fri, 23 Jul 2010 10:20:00 GMT

If you indulge in several cups of tea daily, you may foresee a brighter, healthier future.

The Complex Nature of Vitamin B

JMayfield@theorganicaffair.com — Wed, 14 Jul 2010 06:51:00 GMT

Niacin, riboflavin, biotin and folic acid are just a few of the many faces of vitamin B complex. You really shouldn't leave home without any of them.

Chia Seed: Lots of Good Stuff in a Small Package

JMayfield@theorganicaffair.com — Tue, 06 Jul 2010 09:58:00 GMT

No self-respecting Aztec warrior ever left the reservation without it. Pound for pound, chia is arguably nature's best-kept secret endurance food. Find out why.

Polycystic Ovarian Syndrome: An Alternative Approach

JMayfield@theorganicaffair.com — Wed, 30 Jun 2010 00:35:00 GMT

Some 5 million women suffer from PCOS in America today. There is no cure because science doesn't understand its cause. But there are things you can do to fight the symptoms.