Monday, April 19, 2010

What is the Metabolic Syndrome X ?

What is the Metabolic Syndrome X ?
This is the name given to a particular cluster of the most dangerous health risk factors for cardiovascular disease and diabetes mellitus type 2, which was first identified in 1988 by Gerald Reaven, a Stanford University endocrinologist, in a lecture to the American Diabetes Association (Reaven, 2000). It is also called Insulin Resistance Syndrome
It is characterized by the presence of Obesity and Insulin Resistance, a reduced responsiveness of the body tissues to the important hormone Insulin. Additionally, MSX is associated with high blood pressure and two problems with body fats in our body, namely : high blood levels of triglycerides and low blood levels of high-density lipoprotein cholesterol (HDL). Having Metabolic Syndrome X multiplies by 5 times the individual's chance of developing Type 2 Diabetes and multiplies by 2 times the chance of developing coronary heart disease.
This condition has become a major public health threat in the United States, as close to one in every four (25%) adults in our country have it, as a direct consequence of two elements that deteriorate our health : Obesity and lack of physical activity. As stated before, researchers establish that close to an astounding 50% of all obese children in the USA have ChiMeSyX by the ages of 12 to 14 .
According to the International Diabetes Federation (IDF) (as per their institutional definition in 2005), the Metabolic Syndrome X includes :
Abdominal obesity
Waist circumference >94 cm (>37 in) in men, >80 cm (>31.5 in) in women

And at least two of the following :
• Hypertriglyceridemia
o Blood triglycerides >150 mg/dl (or on triglyceride-lowering medication)
• Low high-density lipoprotein cholesterol (HDL)
o Blood HDL-C <40 mg/dl in men, <50 mg/dl in women
• High blood pressure
o BP >130/85 mm Hg or already diagnosed with hypertension
• High fasting glucose
o Blood glucose >100 mg/dl or already diagnosed with type 2 diabetes
Note : Some studies have shown that the use of the IDF criteria misses identifying a small percentage (5–7%) of people (specifically, people without a large waist size) who will go on to develop atherosclerotic cardiovascular disease or diabetes.

Dr. Augusto Agostini
Ph. D. in Nutrition

Exercise Recommendations For Bodyfat Reduction

Exercise Recommendations
For Bodyfat Reduction

The kind of exercise you need for permanent weight control and fat loss needs to be slow, sustained, and regular. It needs to achieve three goals:
a) Boost your metabolism-the way you convert food into energy;
b) Increase your supply of oxygen to the mitochondria
(the power-ATP-producing structure) of the muscle cells for fat burning; and
c) Shift your Lean Body Mass-to-fat ratio in favor of Muscle.

To attain your goals, you need two kinds of exercise:
Aerobic (such as brisk walking-without interruption) to
stimulate oxygen supply, and Strength Training (also called Resistance Work). A combination - preferably during alternating days - of both these kinds of exercise
will help you burn fat and keep it off for a prolonged period of time.

Keep in mind that Fat is “dead weight”, because as your body’s adipose or fat tissues have very low metabolic activity, they don’t burn calories at all. Only the mitochondria in your muscle cells do this.
The more muscle tissue you have, the better your body burns calories, sheds Fat, and keeps it off. A higher muscle mass also means you can eat more without gaining weight. But you need a lot of oxygen to do this. In fact, the more oxygen your muscles are supplied with via the bloodstream, the more calories and Fat your body can burn.

Aerobic exercise enhances your body’s ability to transport oxygen. I advice you to walk, run, do aerobics, swim, dance, do mini-trampolining, ride your bike or do any other activity that uses the large muscle groups, and where your heart beats steadily and your lungs breathe deeply, for 20 t0 45 minute periods at least three to four times a week. This type of exercise (“Aerobic” which means “with oxygen”) alone can bring about Fat Loss, instead of losing water or body lean tissue.
Of all these aerobic activities, the one that fits best into most people’s lives is simple walking at your own reasonable pace, but without stopping after beginning it. A moderate but uninterrupted long duration walk burns both glycogen (carbohydrates) and fat. Remember that after thirty(30) minutes of brisk sustained walking, your body makes an important shift so that only 50 % of its energy comes from glycogen (carbohydrates) and the rest comes from your Fat stores. Studies in exercise physiology suggest that the minimal time spent in order to shed Fat is from 30 to 45 minutes daily at least 3 to 4 times per week. Doing less than this is wasting your time and efforts.

The important thing to remember about Bodyfat burning (reduction) is to exercise not hard (or extra fast) but long. When walking, begin by taking a 20-minute walk each day, and increase the time as you go along; you’ll see that before you know it, you’ll be reaching your 45-minute mark and even more. Just make it enjoyable, the results will be extremely rewarding.

Happy and Healthy Exercising everybody !!

Dr. Augusto Agostini
Ph. D. in Nutrition

What is Overnutrition?

What is Overnutrition

It results from eating too much, especially of “empty calories”, derived from
high-glycemic index products such as sugar and starch containing foods, which accumulate as excessive fat in our body, while also triggering the adverse-health consequences of Insulin – upsurges in our organism. In addition, our lack of physical exercise and deficiency in daily water intake, worsens the situation.

In the United States, this eating mode of our society has given way to our presently facing the most fearful, first non-infectious Epidemic in the history of our country : Obesity.

Unfortunately, our children (ages 6 to 19) have become the primary target among all demographic groups which are victims of this ever-growing Epidemic. More than 30% of all our children are now considered Overweight and more than half of them are considered Obese. To make things worse, the results of a recent study (just released on July 29, 2009) establishes that 2,700,000 children in the United States are already Severely Obese.

Dr. Augusto Agostini
Ph. D. in Nutrition



Overweight children and adolescents have approximately 70 % (percent) chance of becoming overweight adults, increasing their risk for Diabetes mellitus Type-2, heart disease, sleep apnea and many other illnesses.

Nearly 23 % (percent) of children don’t engage in any spare-time physical activity, and 60 % (percent) of children ages 9 to 13 don’t participate in any organized sports or physical activity program outside of school.
More than 70 % (percent) of high school students don’t attend physical education classes daily.

More than 250,000 USA children ages 1 to 6 are heavier than the weight limits for standard car seats, and most are 3-year-old who weigh more than 40 pounds

Dr. Augusto Agostini
Ph. D. in Nutrition

Saturday, April 17, 2010

What is “Healthy Nutrition” ?

What is “Healthy Nutrition” ?

Healthy Nutrition, also known as “Good Nourishment”, on the other hand, is attained only when our universe of trillions of body cells obtain (via “The River of Life” which is the approximate 5 liters of Blood running through our arteries, veins and capillaries) – the right provision of all the materials, called Nutrients, that they (the cells) need in the form of food, to support Life.

Let’s do an inventory of all the Nutrients we constantly need to “be healthy”, which are : the macronutrients Protein (or its building blocks, Amino Acids), Carbohydrates, Fats, Essential Fatty Acids, Fiber and Water (the largest component of our body), combined with the macrominerals ( Calcium, Chloride, Magnesium, Phosphorus, Potassium, Sodium and Sulfur) and the microminerals called “Trace minerals”, which are required in addition to the CHON (Carbon, Hydrogen, Oxygen and Nitrogen), the four elements most commonly present in living organisms . Our body cells inexorably also need a daily supply of the 13 Vitamins ( A, B1, B2, B3, B5, B6, B7 (Biotin), B9 (Folic Acid), B12, C, D, E and K ), and of the micronutrients called Antioxidants and Phytochemicals (“phyto” means plant) - derived from herbs, fruits and vegetables, as well as of the Intestinal Bacterial flora - keepers called Probiotics (acidophilus, bifidus, etc.) and Prebiotics (those that feed the probiotics, which are called FOS - fructooligosaccharides).

All these nutrients are constantly needed by our body to perform at its best, and we must try to obtain them daily from the food we eat and drink and/or from our nutritional supplementation resources ; otherwise, in the case of our children, they run the risk of developing injurious impact on their health. Besides not allowing them to become fully develop both physically and mentally, this situation if left untreated and thus unresolved, may bring disease and future health-threatening conditions to our youngest population (e.g. Obesity, Metabolic Syndrome), and may lead them to developing chronic infirmities (like diabetes, cardiovascular disease and osteoporosis) that will seriously deteriorate their present and future quality of health and life.

Therefore, we must prevent this from happening by assisting them from an early age with the nutritional supplementation their bodies so much need in order to attain better health.

Dr. Augusto Agostini
Ph. D. in Nutrition



Among high school students, only 23.6 % (percent)
of males and only 20.3 % (percent) of females eat
five or more services of Fruits and Vegetables per
day. This simply means that close to 80 %(percent)
of our teenagers are missing out on the antioxidant-rich protection that these live-foods provide their bodies with. On the other hand, 25 % (percent) of the vegetables eaten in the USA are french fries, a starchy, highly-glycemic (fast to become sugar) - thus very fattening - food, that has scientifically proven to be the second most-potent producer of health-damaging free radicals (first one is cigarette smoking).

Seventy percent (70 %) of USA kids –ages 6 to 8-think that fast food is better for them than home cooking.

Did you know that a 1957 restaurant hamburger had 210 calories while today’s “bigger” version contains an average of 618 calories?
When they eat fast food, our youngsters consume mostly
nutritionally-empty calories (lots of them), bad fats and simple carbohydrates in the form of fattening starchy foods and added-sugar sweetened beverages. By eating this way, they’re becoming malnourished and undernourished, as they are getting no antioxidants, no dietary fiber, no good quality protein and no good (omega-3) fats.

Besides harming their health, undernourishment impacts the behavior of children, their school performance and their ability to concentrate and perform complex tasks.

Dr. Augusto Agostini
Ph. D. in Nutrition


Look For The Answer In The Following Level Chart


Age Underfat Healthy Overfat Obese
7 0-14.9 15-24.9 25-28.9 29+
8 0-14.9 15-25.9 26-29.9 30+
9 0-15.9 16-26.9 27-30.9 31+
10 0-15.9 16-27.9 28-31.9 32+
11 0-15.9 16-28.9 29-32.9 33+
12 0-15.9 16-28.9 29-32.9 33+
13 0-15.9 16-28.9 29-32.9 33+
14 0-15.9 16-29.9 30-33.9 34+
15 0-15.9 16-29.9 30-33.9 34+
16 0-15.9 16-29.9 30-33.9 34+
17 0-15.9 16-29.9 30-34.9 35+
18 0-16.9 17-30.9 31-35.9 36+
19 0-18.9 19-31.9 32-36.9 37+

Age Underfat Healthy Overfat Obese
7 0-12.9 13-19.9 20-24.9 25+
8 0-12.9 13-20.9 21-25.9 26+
9 0-12.9 13-21.9 22-26.9 27+
10 0-12.9 13-22.9 23-27.9 28+
11 0-12.9 13-22.9 23-27.9 28+
12 0-12.9 13-22.9 23-27.9 28+
13 0-11.9 12-21.9 22-26.9 27+
14 0-11.9 12-20.9 21-25.9 26+
15 0-10.9 11-20.9 21-23.9 24+
16 0-9.9 10-19.9 20-23.9 24+
17 0-9.9 10-19.9 20-23.9 24+
18 0-9.9 10-19.9 20-23.9 24+
19 0-8.9 9-19.9 20-23.9 24+

*This Level Chart prepared by Dr.A.Agostini for
The Coalition To Defeat Childhood Obesity,Inc.(non-profit),
based on information provided by Tanita Ltd.