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    The Baby Boomer's Bible for Healthy Body, Healthy Mind
    The Baby Boomer's Bible for Healthy Body, Healthy Mind
    The Baby Boomer's Bible for Healthy Body, Healthy Mind
    Ebook349 pages2 hours

    The Baby Boomer's Bible for Healthy Body, Healthy Mind

    By Tracy Ayton

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    About this ebook

    This book is a practical guide for those wanting to control their own health. Primarily dedicated to those moving into their later years, this information is relevant to all of us. It gives advice on how to achieve optimum health. This includes how to prevent the onset what are often described as age-related problems such as Alzheimer s, diabetes, and depression. Most are not age-related; they are diet-related and you can rescue yourself from their clutches. Optimum nutrition may mean adding supplements the book provides the information to design a supplement program. Mental wellbeing is essential to enjoy life, especially the more leisurely retirement years. This book connects nutrition to mental health and is your bible for those years.

    LanguageEnglish
    PublisherAtlantic Publishing Group, Inc.
    Release dateJul 26, 2017
    ISBN9781620234327
    The Baby Boomer's Bible for Healthy Body, Healthy Mind

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      Book preview

      The Baby Boomer's Bible for Healthy Body, Healthy Mind - Tracy Ayton

      THE BABY

      BOOMERS BIBLE

      FOR HEALTHY BODY

      HEALTHY MIND

      Not just another diet book — A comprehensive guide

      to boomers’ physical and mental fitness.

      Including how to prevent diabetes, depression,

      weight gain, heart problems, and dementia.

      by Tracy Ayton

      The Baby Boomers Bible For Healthy Body Healthy Mind

      Copyright © 2017 Atlantic Publishing Group, Inc.

      1405 SW 6th Avenue • Ocala, Florida 34471 • Phone 800-814-1132 • Fax 352-622-1875

      Website: www.atlantic-pub.com • Email: sales@atlantic-pub.com

      SAN Number: 268-1250

      No part of this publication may be reproduced, stored in a retrieval system, or transmitted in any form or by any means, electronic, mechanical, photocopying, recording, scanning, or otherwise, except as permitted under Section 107 or 108 of the 1976 United States Copyright Act, without the prior written permission of the Publisher. Requests to the Publisher for permission should be sent to Atlantic Publishing Group, Inc., 1405 SW 6th Avenue, Ocala, Florida 34471.

      Library of Congress Cataloging-in-Publication Data

      Names: Ayton, Tracy, 1964-

      Title: The baby boomer’s bible for healthy body healthy mind / by Tracy Ayton.

      Description: Ocala, Florida : Atlantic Publishing Group, Inc., [2017] |

      Includes bibliographical references and index.

      Identifiers: LCCN 2017025678 (print) | LCCN 2017025103 (ebook) | ISBN

      9781620234310 (pbk. : alk. paper) | ISBN 1620234319 (pbk. : alk. paper) |

      ISBN 9781620234327 (ebook)

      Subjects: LCSH: Self-care, Health. | Nutrition. | Mind and body therapies.

      Classification: LCC RA776.95 .A98 2017 (ebook) | LCC RA776.95 (print) | DDC

      613--dc23

      LC record available at https://lccn.loc.gov/2017025678

      LIMIT OF LIABILITY/DISCLAIMER OF WARRANTY: The publisher and the author make no representations or warranties with respect to the accuracy or completeness of the contents of this work and specifically disclaim all warranties, including without limitation warranties of fitness for a particular purpose. No warranty may be created or extended by sales or promotional materials. The advice and strategies contained herein may not be suitable for every situation. This work is sold with the understanding that the publisher is not engaged in rendering legal, accounting, or other professional services. If professional assistance is required, the services of a competent professional should be sought. Neither the publisher nor the author shall be liable for damages arising herefrom. The fact that an organization or Web site is referred to in this work as a citation and/or a potential source of further information does not mean that the author or the publisher endorses the information the organization or Web site may provide or recommendations it may make. Further, readers should be aware that Internet Web sites listed in this work may have changed or disappeared between when this work was written and when it is read.

      TRADEMARK DISCLAIMER: All trademarks, trade names, or logos mentioned or used are the property of their respective owners and are used only to directly describe the products being provided. Every effort has been made to properly capitalize, punctuate, identify, and attribute trademarks and trade names to their respective owners, including the use of ® and ™ wherever possible and practical. Atlantic Publishing Group, Inc. is not a partner, affiliate, or licensee with the holders of said trademarks.

      Printed in the United States

      PROJECT MANAGER AND EDITOR: Lisa McGinnes

      COVER, JACKET & INTERIOR LAYOUT: Antoinette D’Amore • addesign@videotron.ca

      Acknowledgments

      This book and the research on which it is based would not have been possible without the help and inspiration of many people. I have gained invaluable information about nutrition and mental health during my field work, and I still get excited about the research being done for the mind and body connection and continue to further my understanding of human physiology. I am especially grateful to my editor, Lisa McGinnes, who made the publishing experience exciting and gratifying. I’ve appreciated the opportunity to participate in every stage as the manuscript was transformed into a book. Thank you to my husband, Richard whose unconditional love and unwavering support with an honest source of feedback and commitment. Thank you to our daughter, Aleysia, and son, Cole for your encouragement and enthusiasm and just being who you are. You both challenge me to keep reaching for the next level in life.

      Table of Contents

      Introduction

      How Did I Get to Write this Book?

      How to Use This Book

      Chapter 1

      Understanding Nutrition

      Protein

      Fats

      Monounsaturated fatty acids

      Polyunsaturated fatty acids/omega-3 (EPA and DHA)

      Polyunsaturated fats/omega-6 (GLA and AA)

      Saturated Fats

      Cholesterol

      Coconut oil

      Trans fat

      Fiber

      Soluble fiber

      Insoluble fiber

      Water

      Exercise and water

      Carbohydrates

      The Glycemic Index

      Summary

      Chapter 2

      Where Do Those

      Extra Pounds

      Come From?

      Low-Calorie Diets Don’t Work

      The Culprits

      Sugar

      White flour

      White rice

      White pasta

      White potatoes

      Sweet corn

      Leptin

      Summary

      Chapter 3

      The Ketogenic Diet

      Forget the Calories and the Details

      Help Food Do Its Job

      Forget the Willpower

      Summary

      Chapter 4

      Intermittent Fasting —

      Timing Your Meals

      How Intermittent Fasting Has

      Enormous Benefits for Your Brain

      Give Intermittent Fasting a Try

      Summary

      Chapter 5

      Food Addiction

      A Medical Condition

      Trigger foods

      Fast food

      Don’t worry

      Set a date and stick with it

      Get help if you need it

      Summary

      Chapter 6

      Creating the

      Right Mindset

      The Power of the Mind

      Summary

      Chapter 7

      Diabetes

      One of the World’s Biggest Killers

      The Signs and Symptoms

      Excessive thirst and frequent urination

      Intense hunger

      Blurred vision

      Diagnosis and Treatment

      Stop Sugar Cravings

      Tip #1

      Tip #2

      Tip #3

      Tip #4

      Tip #5

      Summary

      Chapter 8

      The Brain

      Nutrition for the Mind

      Amino Acids:

      The Alphabet for Mind and Mood

      The Jobs of Neurotransmitters

      Tryptamine, serotonin

      Adrenaline, noradrenaline

      Dopamine

      GABA (Gamma Amino Butyric Acid)

      Acetylcholine

      Foods That Boost Your Brain Power

      Phospholipids

      Pyroglutamate

      Prostaglandins

      Vitamins and minerals

      Summary

      Chapter 9

      Depression and

      Hypoglycemia

      Natural Remedy

      Sugar’s Role

      The Best Foods for

      People with Hypoglycemia

      Dietary Supplements

      Recommended for Hypoglycemia

      Are You Getting Enough Fat?

      Summary

      Chapter 10

      Address

      Your Stress

      How to Counter the Stress Response

      Get enough sleep

      Talk to someone

      Exercise

      Breathe

      Power posing

      Adrenal Fatigue Syndrome

      The capsule

      The cortex

      The medulla

      Summary

      Chapter 11

      Reducing Your Risk

      of Heart Disease

      What is Heart Disease?

      Preventing and Reversing Heart Disease

      Exaggerated vs. real risk factors

      Lower your cholesterol

      Lower your blood pressure

      Get your essential fats

      Symptoms of a Heart Attack in Men

      Symptoms of a Heart Attack in Women

      Summary

      Chapter 12

      Dementia and Alzheimer’s

      Quality Sleep

      Homocysteine

      Vitamin C

      Summary

      Chapter 13

      Exercise

      High-Intensity Exercise

      Human growth hormone

      Telomere shortening

      Peak Fitness

      Strength training

      Aerobic exercises

      Core exercises

      Stretching

      Summary

      Chapter 14

      Supplements

      Multivitamin

      Multimineral

      Vitamin C

      Vitamin D

      Vitamin K

      Vitamin K1

      Vitamin K2

      Who needs vitamin K?

      Who should not take vitamin K?

      Amino Acids for Mind and Mood

      BCAA (branched chain amino acids)

      Summary

      Chapter 15

      Alzheimer’s and Dementia Prevention

      and Memory-Boosting Supplements

      B Vitamins

      Astaxanthin

      7-Keto-DHEA

      DMAE

      Phosphatidylserine (PS)

      Carnitine

      Black Seed Oil: A True Panacea

      Chapter 16

      Smoking

      Conclusion

      Appendix

      Recipes for the

      Ketogenic Diet

      Examples

      Breakfast

      Lunch

      Dinner

      Recipes

      Easy egg salad

      Meat Bagel

      Zucchini Chips with Smoked Paprika

      Zucchini Fritters

      Ricotta Meatball Recipe

      Asian Cabbage Stir-Fry

      Baked Salmon with Lemon and Butter

      Chicken Breast with Herb Butter

      Scrambled Eggs

      Mushroom Omelet

      Low-Carb Cauliflower Mash

      Broccoli and Cauliflower in Cheese

      Ground Beef with Red Peppers

      Cheeseburgers Without the Bun

      Fried Chicken Breast Pieces

      One-Pan Baked Chicken Thighs

      References

      Recommended Books

      About the Author

      Introduction

      The baby boomers (people born between 1946 and 1964) have begun their march into old age. That’s scary for most of us. It’s unknown territory. Gone are the years when we would look forward to birthdays. Usually, another year would see us closer to another milestone. Like becoming a teenager at 13, learning to drive, legally sipping our first alcoholic drink, being able to vote, and celebrating our 21st with family and friends. But from the 30s onwards, anticipation gradually turns to hesitation for many adults.

      In 2011, the eldest of the baby boomers turned 65. Baby boomers will more than double the number of elderly in the United States. Medical intervention has drastically extended our lifetimes by an average of 19 years. That means that about 71 million baby boomers have at least another two decades ahead of them.

      We know that baby boomers are more educated and wealthier than previous generations, which should indicate improved health. But, as a group, baby boomers might need a reality check. For example, in the mid-1800s, the average man had a body mass index (BMI) of 23. In 2000, that ballooned to a BMI of 28.2. It is estimated adults aged 50–59 have the highest prevalence of obesity.

      The developed world’s lifestyle has shifted mainly from active to sedentary and from community-based to social isolation. Eating habits have moved from healthy, often fresh food to prepared food and takeout. This breeds depression, poor health, and chronic ailments like high blood pressure, hypertension, and diabetes.

      The extra years tacked onto life expectancy should be cause for celebration, not angst. It’s time to reset, make some changes, and live a life full of fun and laughter into a ripe old age starting today.

      This book is to share with you what I have learned — through experience, friends, colleagues, and clients — about losing weight, living a longer and healthier life, and how we can help ourselves to prevent the onset of depression and degenerative diseases like diabetes and Alzheimer’s. My philosophy as a nutritionist is to promote a holistic approach to healthy living. The complete, Healthy Body, Healthy Mind.

      First, some scary facts to motivate you.

      Years of consuming too many carbohydrates, too much sugar, and not enough fat are major factors that start the brain damage cascade, coinciding with an increase in obesity, diabetes, and so many mental health issues — including depression, anxiety, and eating disorders.

      Statistics are grim. Suicide, violence, and depression are on the increase. The World Health Organization says mental health is fast becoming the number one health issue this century, with one in four people suffering at some point in their lives. Mental health disorders (particularly depression) are associated with more than 90 percent of all cases of suicide. Although suicide is a genuine problem among young adults, death rates continue to be highest among older adult’s ages 65 years and over. Males are four times more likely to die from suicide

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