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Founded by Ralph Teller, a student of Longevity since college at Fordham University, is a triathlon Finisher at Ironman California 70.3 2004, Ironman Canada 2005, IronmanUK 2006, Ironman European Championship 2007 , Lake Stevens Ironman 70.3 2008 and Longhorn Ironman 70.3 2008, and a Seattle area resident.
Lean Beef, Chicken and Fish |
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Lean Beef
 Beef is a food rich in nutrients. Lean beef is an excellent source of Protein, Zinc, Vitamin B12, Selenium and Phosphorus and a good source of Niacin, Vitamin B6, Iron and Riboflavin.
A 3 ounce serving of Lean Beef contributes less than 10% of average daily calorie requirements, yet provides 50% of daily Protein needs, 38% Zinc and 37% Vitamin B12.
Beef supplies high quality Protein with nine essential amino acids and is one of the most important sources of Iron.
Protein makes up the hormones and enzymes that regulate body processes, is a good energy source, is required by the immune system to fight against disease, and builds muscle and bone.
Beef Protein helps Men produce Testosterone.
High quality Protein helps regulate blood sugars. For healthy blood sugar levels it is best to substitute beef for refined carbohydrates. High quality Protein of meat can help maintain a healthy weight.
Chicken
Chicken is rich in cancer-protective B vitamin, niacin. A four-ounce serving of chicken provides 72.0% of the daily value for niacin. It is also a good source of the trace mineral, selenium, an essential component of several major metabolic pathways, including thyroid hormone metabolism, antioxidant defense systems, and immune function.
Chicken is a very good source of protein and has less saturated fat than beef. Four ounces of chicken can provide up to 67.6% of the daily requirement of protein
Fish
Fish is an excellent source of Omega-3 fatty acids, a fatty acid that our body cannot produce on its own. Omega-3 fatty acids are found in every kind of fish, but are especially high in fatty fish. Good fish choices for Omega-3’s include salmon, tuna (canned light), trout, sardines, sea bass, oysters, crab, perch, shrimp, and cod.
Fish is low-fat and a good quality protein, filled with vitamins like riboflavin (Vitamin B2), which aids the body in the metabolism of amino acids, fatty acids, and carbohydrates and Vitamin D, which aids calcium absorption to help prevent osteoporosis. Fish is also rich in calcium and phosphorus and a great source of minerals, such as iron, zinc, potassium (a mineral needed for muscles, nerves, and fluid balance in the body), iodine, and magnesium.
Fish high protein supply also aids in the regulation of blood sugar. Fish is a good low calorie, high protein choice to assist in weight loss.
Hydration and Milk
Water is critical to life and good health. Water is about 75% of our fat free body composition. One can survive in the wilderness without food for several days, but survival becomes tentative without water after a few days. Dehydration causes the advance of hypothermia. Good hydration is essential to maintain peak performance for very active individuals and competitive athletes. However, reliance on water alone for hydration, or excess water consumption, can have the effect of flushing needed vitamins and minerals from the body. The more active one is the greater one’s hydration needs.
Milk is an excellent primary source of hydration as it is composed of 87% water and 13% solids. Milk solids are composed of 37% Lactose (a carbohydrate), 27% Protein, 30% Fat and 6% Minerals. Milk Protein consists of 20% Whey and 80% Casein. Milk is an excellent source of calcium, protein, carbohydrates and Vitamin D, and also contains just the right percentage of potassium and sodium that supports maximum nutrient absorption and helps maintain ideal electrolyte balances. Nonfat milk or low fat milk is preferred in the warm climates and during summer. Low fat milk or whole milk is better in the winter as the extra natural fats help generate heat internally to stay warm. Whole milk is also better for the young as the younger body needs the added fats to maintain the younger higher metabolism. Milk is a better hydration source than relying primarily on water. Milk is also good food.
Avoid
Foods that are not recommended include:
Tea which contains 17% Tannic Acid which hinders calcium absorption.
Processed foods which are robbed of nutrients and contain empty calories.
Refined sugar which is mostly empty calories.
Foods high in salt which acts like a speed and causes dehydration.
Dried fruits or artificially ‘smoked’ meats which cause dehydration like salts.
Alcohol beyond moderation.
Colas which hinder calcium absorption.
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Publications
 Lean Protein Can Help People Live Well and Age Vibrantly, Texas Beef Council
Get Lean with Protein, Texas Beef Council
Benefits of Whey Protein, Whey Protein Institute
Whey protein isolate, is a milk protein and is an excellent and natural source of essential amino acids. Whey proteins provides the building blocks for healthy muscles, skin, nails and other body tissue, and enhances (i) physical performance, (ii) weight management, (iii) infant nutrition and (iv) wound recovery and healing.
Healthy Fat: Do you know which ones to choose?, Jennifer Hutchinson, Ironman.com
Fat serves an essential role in an endurance athlete's and other athletes diet. Body fats (i) protect vital organs, (ii) are involved in regulating internal body temperature and hormones, (iii) play a key role in Vitamins A, E, D and K absorption and utilization, and (iv) are a prime energy source. Fats provide twice as much energy as carbohydrates and proteins per gram. Trans fatty acids and hydrogenated fats should be avoided. Saturated fats should not be consumed excessively. Monounsaturated fats and polyunsaturated fats are beneficial fats.
Watch your waistline: Fat men have bad sperm, Maria Cheng, AP Medical Writer
Fat men had a 60 percent higher chance of having a low volume of semen, according to Shayeb's research. They also had a 40 percent higher chance of having some sperm abnormalities. Ghiyath Shayeb of the University of Aberdeen presented these research results at a meeting of the European Society of Human Reproduction and Embryology.
Carbohydrates: Going with the Whole Grain, Jennifer Hutchinson, Ironman.com
It’s been long understood that the carbohydrate rich foods provide 50 to 70% of the calories needed for athletes. Products that contain refined grains are not as wholesome as whole grain flours. Whole grains foods contain all three parts of the grain, which are the bran, the germ and endosperm. The outer layer of the grain is known as the bran. It’s the main source of the grain’s fiber. The bran layer hosts 50 to 80 per cent of the grains phytochemicals and minerals. The germ layer is a significant source of B vitamins, vitamin E along with antioxidants, phytochemicals and trace minerals. The endosperm (center of the grain) provides complex carbohydrates, protein and smaller amounts of B vitamins and minerals.
Should you be eating Organic?, Charlene Waldner, Triathlete Magazine
Our food choices greatly affect our health, body composition, performance and recovery. When it comes to fruit or vegetables, organic products taste better. This is attributed to better soil quality resulting from better farming techniques. You should choose the organic versions of grapes, strawberries, apples, cherries and raspberries as these fruits have thin skins, and readily absorb pesticides often found in nonorganic food.
Lower Vitamin D, Higher Risk of Death, Mary Brofus Marcus, USA TODAY
The research follows other recent studies showing low levels of vitamin D are linked to certain cancers, diabetes, and bone and immune system problems, but this is the first research to connect vitamin D deficiency to a higher risk of death.
For Long-Lived Flies, It's Calorie Quality, Not Quantity, That Matters, Public Library of Science - Biology
While recognizing studies which indicate calorie restriction may increase longevity, this study indicates that the quality of the calorie intake may play an important role in longevity.
Sweet Fruit Drinks Found to Lead to Diabetes, Reuters – Archives of Internal Medicine
Sweetened fruit drinks (not natural fruit juice) just like non-diet soft drinks are just as likely to cause weight gain and increase the risk of diabetes. Another study in the same journal found that eating fruits and vegetables seems to ward off type 2 diabetes, perhaps by preventing obesity or providing protective nutrients, including antioxidants. Comment: Another good reason to drink milk, especially nonfat.
Recommended Books
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Gary Null’s Power Aging
Gary Null
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Age Wave: How the Most Important Trend of Our Time Will Change Our Future/strong
Ken Dychtwald
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 Food for Fitness, Chris Carmichael
Power Aging, Gary Null
The Juiceman’s Power of Juicing, Jay Kordich
Backcountry Nutrition, Mary Howley Ryan, National Outdoor Leadership School |
