Jeepers Creepers - Refined Carbs Hurt Your Peepers

If you needed just one more reason to cut the sugar, white flour, and other highly processed grains from your diet – here’s one for ya.  Your Vision.

 

Turns out that if you cut out (or cut back) your consumption of processed carbohydrates, you can lower your risk of age-related macular degeneration (AMD).  AMD is a leading cause of blindness in people aged 60 and older.  Why is that, you may be wondering?  Well, the high glycemic index in refined carbs increases oxidative stress, inflammation, and blood-fat levels – all linked to AMD.

 

In addition to replacing those bad carbs with high-fiber whole grains, there are four specific nutrients that help reduce the risk of developing common eye problems by as much as 35 percent – Vitamin C, Vitamin E, beta carotene (Vitamin A), and zinc.

In a recent study of people aged 55 and over, those who reported the highest intake of vitamin C, vitamin E, beta carotene, and zinc were significantly less likely to develop AMD than those who had the lowest intake. Citrus fruits like oranges, grapefruit, lemons and limes as well as mangoes and strawberries will pump up the vitamin C. Turkey, chicken, and fortified cereals are great sources for zinc. Raw almonds, peanuts, natural peanut butter, or a supplement, can help boost your intake of vitamin E.  And sweet potatoes, apricots, and peaches are all excellent sources of beta carotene.

 

Other carotenoids (nutrients like beta carotene) that appear to be beneficial for eye health are lutin and zeaxanthin.  You can find them in a variety of fruits and vegetables.  Spinach, peas, and green bell peppers are all good sources of lutein.  You get zeaxanthin from corn, spinach, orange bell peppers, and tangerines.

 

Tip of the day

I get sent junk e-mails every day but today I received a good one. Don't know who the original author is but the message is simple and perfect. 

Nothing is ever solved, or created, by standing still. Movement is the process of the Universe. So move. Do something. Anything. But do not stand still. Do not remain "on the horns of a dilemma."  Do not fence sit. 
 
Put your foot down on one side or the other, swing the opposite leg over and start walking. You'll know before you take ten steps if you're going in the right direction. Not to decide is to decide. Try to not make choices by default. 

One More Rep

There are hundreds of ways to learn how to improve your health and fitness. The simple act of spending time with me in a chat room twice a month gives you the opportunity to learn everything I've learned over the years. This blog, my mailbag and the video trainer tips will also help you understand what it takes to stay motivated and improve your overall fitness. Sometimes I get into the details and nuances of a health and/or fitness issue and sometimes the answers are shockingly simple. We're all looking for the latest and greatest concepts and techniques to help us get the most out of our lives. The truth is, the "latest and greatest" is often just "old school" stuff re-packaged. A vast majority of the concepts, programs and equipment you see today are just polished versions of ideas that worked 20, 40 and 60 years ago. 

Most often the bells and whistles of today's fitness world aren't worth the hype they're made of. The stuff that worked for Jack LaLanne at the beginning of the 20th century still applies today. Just like Jack, I've tried to deliver real fitness with minimal equipment mixed with hard work, commitment and a plan that works for all of us. If you've been to one of my fitness camps or purchased the latest One-On-One "Road Warrior" DVD you know that all you need for a full-body ass-whooping, is gravity and a floor mat. P90X is loaded with good old fashion Fitness 101. Versions of the Muscle Confusion concept have been around for decades and all I did was put my twist on it. The sequencing of routines and moves are from a lifetime of experimentation. P90X is the culmination of 25 years of trial & error, my desire to avoid boredom, injuries and plateaus, and the drive for better results in a shorter period of time. 

I fall in love with any maxim, motto, proverb, aphorism or truism that keeps me focused and inspired. Can you say, "Do Your Best And Forget The Rest?" I'm trying to bust through a plateau right now, so I'm adding the "One More Rep" chant to my workouts lately. It's paying off because my strength and power has improved immensely. I've been an 8 or 10 rep guy forever so my body and mind have adapted. I've been in unwanted  maintenance mode. No more! Instead of upping the weight to create more resistance (sometimes causing joint pain and injury) I'm just adding the extra rep whenever I can. Turning 8 reps to 9 and 10 to 11 has been surprisingly hard but the results are undeniable. If you're in a rut then just add a rep whenever and wherever you can. It's that simple. It will help you avoid boredom, injury and plateaus, plus speed up your results.