Welcome to 4/7/17 edition of 5-Shot Friday, returning to the five article review format. 3 out 5 of which are on eating choices – literally, food for thought.
1. Simple Rules For Healthy Eating
“This isn’t another article about ‘eat mostly vegetables, and eat in moderation,’ is it?” asked a friend of mine.
“And this is bad?” I replied.
There is no shortage of dietary advice, just like there are endless workout regimens to choose from. Some protocols are better for strength, others for endurance, and others still for keeping your weight in check while aging gracefully.
2 major bullets to dodge as we age are clogged arteries and cancer. And pretty much everyone agrees, however grudgingly, that to avoid these you could do worse than Eat more veggies and fewer calories. Add way less processed foods as per this sensible article and you’ll be ahead of the game with a few basic changes.
“Jocko” sounds like the name of a clown – a scary clown. In this case, it applies to former Navy SEAL Jocko Willink, who is one of their most skilled and feared empty hands combat instructors.
Here he waxes poetic about the game changer that was Brazilian jiu-jitsu when it first appeared on the fighting scene about 20 years ago:
What is a superpower? It"s a qualitative something that you do so much better than others that it quantitatively puts you light years ahead of everyone else. BJJ was that when fighters first used it: karate, boxing, tae kwon do, kung fu, your fighting style didn"t matter – everyone went down. It was the definitive physical example of smarter working waaay better than harder, which is always a good thing when you can pull it off.
4. Running Changes Brains of the Depressed
“And it’s true that many severely depressed people are so ill that physical activity becomes impossible; it is also true that seeking professional help is crucial for those who struggle with mental-health issues.
“But it is also true that for many people who are depressed, physical activity, and running in particular, helps tremendously. Now an intriguing line of research is suggesting that, for some, a combination of physical and mental training — called MAP training — may provide substantial help to those with major depressive disorder.”
5. Ketogenesis
Ketogenic diets are gaining traction for various reasons: weight loss is of prime interest to pretty much every one of us, and improved endurance sport performance is very interesting to the competitive athlete crowd. It"s also relatively easy to get started with, as you get to eat loads of very filling and satisfying fats/oils for the majority of your calories – about 70-80%. Hello tasty meats and butter.
It"s also gotten a lot of attention in the fight against a cancer. Eat essentially no sugars/starchy carbs, and keep your protein intake on the low-to-moderate end (less than 1.2 gyms/kg of lean body mass) and your glucose, insulin and IGF-1 levels drop. And cancer cells don"t like that.
Here’s a Good Parts version that you can read, which is the summarized show notes for this podcast featuring Dom D’Agostino, a leading researcher in the field, courtesy of Tim Ferriss.
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Dr. Bunten is originally from Huntington Beach, CA. He attended high school in Tokyo, Japan, went to college at UC San Diego and then to medical school in the Midwest. He returned home to California for residency training in Family Medicine at Long Beach Memorial Medical Center. His immediate family all reside in Huntington Beach.
Dr Fishbein has been in the practice of family medicine for over 35 years in Irvine. He received his undergraduate degree from Southern Illinois University, medical degree from Chicago Medical School, and completed his family medicine residency at Memorial Hospital of Long Beach.
Dr. Kim is the Medical Director of Family Care Centers, Chair of the Department of Family Medicine at Hoag Hospital, and a recipient of the Physicians of Excellence award from the Orange County Medical Association. He is Board Certified in Family Medicine, and has been practicing in our community for over 20 years.
Dr. Memon is a board certified Family Medicine physician and recently completed her fellowship in Geriatrics at the University of California, Irvine Medical Center. She attended Saint George’s University, School of Medicine and completed her residency at Arrowhead Regional Medical Center. Her interest in medicine started at an early age and has since evolved into a passionate career.
Dr. Gina Nguyen obtained her Bachelor of Science degree in Biology at UC Irvine where she graduated Suma Cum Laude. She went to USC Keck School of Medicine, and returned to UC Irvine for a Family Medicine Residency. Since 2005, she worked at Kaiser Permanente, VNCOC, and Family Care Center Urgent Care.
Dr. Williams is Board Certified in Family Medicine and Sports Medicine. He is a native to Orange County and returned home after completing his medical degree at the University of New Mexico, Albuquerque. After completing his residency in family practice he successfully completed a fellowship in sports medicine.
Dr. Hye Lee is a board-certified Family Practice Physician, affiliated with the American Osteopathic Association and the American College of Osteopathic Family Practice.She obtained her Bachelor of Science degree in Biology at UC Riverside and earned her medical degree from Des Moines University Osteopathic Medical Center. Afterward, she did her internship at Downey Regional Medical Center in California and has been a primary care physician since 2005.
Dr. Coyne is a board certified family practice physician and a California native. He completed his undergraduate degree at UCLA before earning his medical degree at George Washington University in Washington, D.C. Dr Coyne spent 6 years in the US Air Force at Andrews and Luke Air Force bases, eventually separating as a Major. He enjoys working with patients of all ages.”
Dr. Jay Friehling is a Family Practice physician who has worked in Orange County since 1981. Born in Florida, he received his undergraduate degree from Cornell University and then earned a Medical Degree at the New York Medical College.” His healthcare interests include Diabetes, Geriatric Care, and Hospice Care.
Dr. Jennifer Shoquist is board certified in Family Medicine. Her special interest is woman’s health and her practice accepts patients from 6 years old to seniors. Dr. Shoquist received her M.D. degree at The University of Texas Medical School at Houston in Houston, Texas, and did her residency with Memorial Family Practice at memorial Southwest Hospital in Houston, Texas.
Dr. Tom is a board certified family medicine physician and native Californian. He received his bachelors of science with great distinction in biochemistry and honors in chemistry. Dr. Tom was awarded a Regents Scholarship to attend medical school at UC Irvine.
Dr. Yan attended Kirksville College of Osteopathic Medicine and completed her Family Practice residency at Kern Medical Center in Bakersfield, California. She joined Family Care Center in 2001. She chose Family Practice because she enjoys working with a wide variety of people and because it provides a unique opportunity for continuing care.
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