A recent program on CBS 60 Minutes described experiments on resveratrol which activates the SIRT-1 Longevity/DNA Repair gene.  Resveratrol occurs naturally in red wine and has been associated with the relatively good health enjoyed by Frenchmen in spite of their diet of fatty foods like quiche, brie cheese and Foie gras (goose liver pate).

The TV program mentioned that being hungry has long been known to activate the SIRT-1 gene, and included interviews with members of the Calorie Restriction Society (CRS) whose goal is to extend life by reducing the amount of food consumed.  After the program, some members of the Society commented that the broadcast had not focused on the important scientific facts about Calorie Restriction, and instead had called the green-bean paste served for the CRS interview “baby food” and the comment by Morley Safer about “dying of boredom” from this diet was inappropriate.

In all fairness, the report was about resveratrol and the advances in biochemistry that may make it possible to extend life without having to suffer hunger.  Dr. Sinclair, one of the developers, estimates that a commercial product may be available in about five years.  Will this be the magic pill that solves all the problems of old age?  I doubt it.

Have you ever looked at the stomach of a gorilla? Their abdomen is almost twice the circumference of their chest.  They are definitely pot-bellied.  One of the evolutionary differences between humans and other great apes was the reduction of the length of the intestinal tract. This was achieved through bipedalism and tool use.  By hunting and fishing, humans could get nutrient-dense meats and fish instead of being limited to fibrous, hard-to-digest vegetables.

The introduction of fire for cooking 300,000 years ago also influenced the reduction of the length of the human digestive tract.  Cooked foods are softer and more digestible than raw foods, and cooking improves longevity by killing pathogenic bacteria and parasites that can cause diseases.  The Neanderthals that preceded us had a bulky mid-section that was advantageous because it kept them warmer during the cold weather of the ice ages.  The use of fire by hominids for heating and for cooking was well established by the time that modern humans appeared 160,000 years ago.

If we were limited to eating raw fruits and green vegetables, we would need to eat a lot.  To get about 2000 calories, it would be necessary to eat 3 apples, 2 oranges, one whole head of lettuce, 4 medium carrots, 5 figs, 4 large tomatoes, 4 bananas, and 1 cup of walnuts.  The walnuts contain about one third of the total calories, but all this food only has 39 grams of protein which is about two thirds of what an average human needs.  Modern vegetarian diets reduce the amount of food needed by using beans and grains that must be cooked, but are more nutrient-dense than fruits and vegetables that have a lot of water.  The inclusion of eggs, milk, meats, and fish further reduce the quantity of food needed in the diet. Some vitamins, such as Vitamin B12, are found primarily in meat, eggs and dairy products.  The proper balance of animal products, vegetables, and fruits provides the complete nutrition required for modern humans.

Oprah Winfrey in 1988 and 2008

Oprah Winfrey has a history of yo-yo dieting that has been parodied on Saturday Night Live.  In 1988 she lost 67 pounds on a liquid protein diet and appeared on her talk show dressed in size 10 Calvin Klein blue jeans wheeling a wagon loaded with fat representing the weight that she had lost.  Recalling the occasion in 2005, she said:

“I had literally starved myself for four months – not a morsel of food. Two hours after that show, I started eating to celebrate. Of course, within two days those jeans no longer fit!”

The talk show hostess now weighs 200 pounds, up from 160 in 2006, according to an article in the January 2009 issue of O magazine.  Oprah writes:

“I’m mad at myself.  I’m embarrassed. I can’t believe that after all these years, all the things I know how to do, I’m still talking about my weight. I look at my thinner self and think, ‘How did I let this happen again?’ “

Oprah has blamed her weight problems on an out-of-balance thyroid and her fear of working out because of her condition.  In 1990, she regained the 67 pounds that she had lost saying:

“I’ve been dieting since 1977.  The reason I failed is that diets don’t work. I tell people, if you’re underweight, go on a diet and you’ll gain everything you lost plus more. Now I’m trying to find a way to live in a world with food without being controlled by it, without being a compulsive eater. That’s why I say I will never diet again.”

In 1994, she had slimmed down by exercising with the help of a personal trainer and a full-time, in-house chef. She even finished the Marine Corps Marathon. Oprah kept up the fitness regime through 1996, when she posed on the cover of People magazine, in which she described the diet and workout routine that finally worked for her.  In 2007, Oprah told viewers that a thyroid disorder had caused her to gain 20 pounds.  Oprah feels embarrassed by her current weight of 200 pounds.

The lesson that we can take from Winfreys experience is that proper nutrition and exercise have to be a way of life.  You cannot just say “I am going to lose weight” and stop eating or go on a fad diet.  You have to figure out how to meet your nutritional needs for your target weight by eating real foods.  You also have to be realistic about your goals.  You should not wish to be too thin or too muscular.  You have to aim for a normal weight and be happy with that.  You also have to limit your consumption, even if you can afford abundance.  And you have to be consistent.  You have to set your goals and remain steadfast. This requires psychological strength.

A teaspoon of sugar has 15 Calories

Many people try to lose weight by cutting down on the amount of sweets that they eat.  This is a good idea, but it will not be effective unless the total calories in the diet are reduced.

A study compared two diets containing 1100 Calories.[1]   The diets had the same percentages of fat (11%), protein (19%) and carbohydrate (71%).  The only difference was where the carbohydrates came from. In one group, 43% of the calories came from white sugar (about 118 grams or 30 teaspoons). In the other diet, only 4% came from white sugar (about 11 grams or 3 teaspoons), and the rest was derived from starches and complex carbohydrates.  Both groups experienced the same decreases in weight, blood pressure, percentage body fat, and the same changes in total cholesterol, LDL cholesterol, HDL cholesterol, and triglycerides.  The fasting blood sugar was reduced to the same extent in both groups.  Each group lost about 7 kilograms (almost 15 pounds) over the 6 weeks of the study.  The authors concluded that:

“the use of sucrose in a weight-loss regimen is unlikely to cause problems for the average patient, as long as total energy intake is restricted.”

Although white sugar will not make you fat, it is a highly refined carbohydrate that does not have any other nutrients.  If you want something sweet, it is better to eat oranges, pears, grapes, dates, raisins, and other fruits which have fiber and natural vitamins and minerals.  If you want to lose weight, you have to reduce the total calories in your diet, but you don’t have to be afraid of sugar in small quantities.

[1] Surwit RS, et al., Metabolic and behavioral effects of a high-sucrose diet during weight loss, Am J Clin Nutr. 1997 Apr; 65(4):908-15. PMID: 9094871

There is great excitement in Washington as the United States prepares for the inauguration of Barack Obama.  Those of us who supported equality of civil rights for all citizens feel that the dream of Martin Luther King Jr. is closer.  In his famous speech in front of the Lincoln Memorial, MLK said:

“I have a dream that my four little children will one day live in a nation where they will not be judged by the color of their skin, but by the content of their character.”

Ever since the days of emancipation, black people and other minorities have struggled for acceptance into American society.  Lyndon Johnson signed more education bills into law than any other president, thereby creating a melting pot which forced young people of all races to look at each other closely and find out that they were not that different after all.

Separatists movements like “Black Power” and “Ebonics” failed to get mainstream acceptance, and rather than ending up with a black and white America, we are uniting into a single America.  Interracial personal relationships no longer have the stigma that was so prevalent in the 1960s.  Barak Obama embodies many of the characteristics and goals of today’s America.

When you come to Washington to celebrate, you will have the opportunity to visit many famous landmarks such as The U.S. Capitol, The Library of Congress, and the National Museum of Natural History.

One of the best New Year resolutions that you can make is to reduce your credit card debt.  It is not unusual to have to pay 21% interest when you carry a balance on a credit card.  In addition, you can be penalized with late fees and lower credit scores if you do not pay by the date your payment is due.

Although credit is convenient when you do not have the money, it places a great burden on your future finances.  Suppose that you bought some new furniture for $1000.00 on a credit card.  The lender usually will ask you to pay only 5% of the total amount per month, which is around $51.39 Dollars per month.  It will take 24 months to pay off the loan at 21% annual interest.  At the end of the two years, you will have paid $1,233.26 Dollars, including $233.26 in interest.

You can reduce the interest that you pay and accelerate your payment schedule by increasing your monthly payment.  For example, if instead of paying $51.39, you pay $70 Dollars per month ($18.61 Dollars extra), you will pay off the loan in 17 months instead of 24, and you will save $72.34 Dollars in interest.