Book Review: 'The Roadmap to 100' by Walter M. Bortz II and Randall Stickrod

What if you could live to 100 and not just survive but thrive -- even in your elder years? Dr. Walter M. Bortz II and Randall Stickrod, authors of "The Roadmap to 100," say it's not only possible but probable that many of us will do so.

There will be as many as 6 million centenarians in the world by the middle of this century -- most of them healthy, functional and largely independent, Bortz and Stickrod write. But conversely, there's also a large population that may die at a younger age than the previous generation and be in poorer health while alive, putting a strain on healthcare resources, they say. 

Which of these groups people fall into largely is not determined by hereditary factors but by lifestyle choices, they write. "Longevity is neither an accident nor an isolated phenomenon. It is a product of specific healthy behaviors, a direct consequence of health maintenance."

With "Roadmap," Bortz and Stickrod say, they are "issuing a clarion call to reclaim ownership of our health, to learn to take responsibility for it and not rely blindly on medical technology to repair the damage we do to ourselves."

They present a persuasive case, backed up by numerous studies, and outline specific behaviors people can adopt to live longer and live well. However, they may be preaching to the choir. Their science-oriented book is geared to an educated reader who probably already knows the components of a healthy lifestyle. 

Bortz is no stranger to the topic. He's former co-chairman of the American Medical Assn.'s Task Force on Aging, former president of the American Geriatric Society and author of "Dare to Be 100." Stickrod, a science and technology publisher and writer, was the founding executive publisher of Wired magazine.

The two have examined studies and writings on aging, exercise, obesity, nutrition and disease and come up with several factors they believe contribute to longevity. Their top prescription for a long and productive life might be summed up in two words: Move more.

Book Review: 'The Strong Women's Guide to Total Health' by Miriam E. Nelson and Jennifer Ackerman

Although men may have more heart attacks, more women die as a result of them. Women have stronger immune responses  --  with increased resistance to many infections -- but are much more likely than men to develop autoimmune diseases. Men are more likely to have schizophrenia and alcohol and drug addiction, whereas women have more depression, anxiety and eating disorders. 

Those are just some of the ways women's health differs from men's, according to Miriam E. Nelson and Jennifer Ackerman, authors of "The Strong Women's Guide to Total Health."

"Our gender affects everything from the makeup of our bones and the architecture of our joints, to our skin's response to sunlight and aging, to how we experience pain, react to drugs, and cope with stress," they write.

Until fairly recently, medical researchers considered men's bodies the prototype for both genders. But today women are more than half of participants in health studies, and researchers are looking closely at illnesses affecting mostly them, Nelson and Ackerman write. 

In fact, there is so much health information available to women -- much of it contradictory -- that it can get confusing.

That's where "Strong Women's Guide" comes in. The book aims to summarize the latest thinking on women's health and offer "basic, reliable guidelines for staying well in body, mind and spirit."

And it appears to do so remarkably well considering the range of topics it covers, including reproductive and sexual health; skin, teeth, hair and nails; body weight and metabolism; muscles, bones and joints; the heart and lungs; cancer and disease; vision and hearing; and mental health.

Nelson -- the director of the John Hancock Research Center on Physical Activity, Nutrition and Obesity Prevention and an associate professor of nutrition at Tufts University -- has gained a following with earlier "Strong Women" books on topics such as weight control and bone health. Ackerman is a science and health writer and the author of several other books, including "Sex Sleep Eat Drink Dream."

Their new book is not the place you would go for in-depth coverage of a specific health topic, but it offers solid overviews, useful advice and quite a bit of up-to-date detail. 

The section on birth control, for example, looks at the varied oral contraceptives available today, including a spearmint-flavored chewable pill, the three-month combination pill, the mini-pill, the "no more period" pill and other hormonal options such as a skin patch and injections. The chapter on menopause sorts through recent research findings on hormone therapy and summarizes the options for easing symptoms. A discussion of heart disease details the symptoms unique to women and tells what to look for in cholesterol, triglyceride and blood pressure screenings.

The writing is intelligent, accessible and sometimes personal; amid the matter-of-fact health discussions are anecdotes such as one in the sexuality chapter that describes a nervous first-time trip to a sex-toy boutique. A chapter on changing habits includes a story about how a colleague once chastised Nelson for not practicing what she preached about exercise -- a comment that prompted her to start running regularly to train for the Boston Marathon.

"Strong Women's Guide" is as much a how-to health book as it is a medical reference work. It starts with a health self-assessment section that looks at everything from body mass index to joy quotient. Sprinkled throughout the book are checklists of ways to protect or improve health. The book ends with chapters on managing stress and sleeping well, eating and exercising right and getting the proper screenings, tests and vaccines at every age.

-- Anne Colby

Photo: "The Strong Women's Guide to Total Health," Miriam E. Nelson and Jennifer Ackerman, Rodale Books, $27.99 

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Exercise in pregnancy leads to lower (still healthy) birth weight

Many infants in the U.S. today are born too large for their gestational age. However, a new study shows that exercise during pregnancy may help babies start life at a healthy weight.

Researchers in New Zealand compared 84 first-time mothers who either exercised during pregnancy or were sedentary. The women who exercised participated in stationary cycling five times a week for 40 minutes. Those women gave birth to babies that were, on average, three to five ounces lighter than the babies of the non-exercisers. There was no difference in birth length between the two groups of babies. The exercise had no effect on maternal body mass index and no detrimental effect on insulin resistance. Previous studies have shown that exercise during pregnancy prevents excessive weight gain in women and can reduce the risk of gestational diabetes.

"Given that large birth size is associated with an increased risk of obesity, a modest reduction in birth weight may have long-term health benefits for offspring by lowering this risk later in life," the lead author of the paper, Dr. Paul Hofman, of the University of Auckland, said in a news release.

The study was released Monday online in the Journal of Clinical Endocrinology & Metabolism.

-- Shari Roan

Photo: Ricardo DeAratanha  /  Los Angeles Times

They came, they ran, they finished the L.A. Marathon

Earlier this month, we profiled four people who were set to make their marathon debuts at the L.A. Marathon. We asked what motivated them to sign up -- and we wondered if that would factor in to whether they would finish. This week, we learned: All four completed the race.

Official times aren't in yet, but each one reported back that yes, they're glad they did it and, of course, were proud to get their medals. That's not to say there weren't rough patches. Here's how it went:

- Frank Ulrich, 35, nursing student, Burbank (Ulrich ran the marathon with his brother)

How he did: According to his brother's phone, GPS, and running tracker, he ran it in 7:28. He'd hoped to run it in 4:45.

What got him through the worst moments: After mile 20, about every half-mile Ulrich and his brother would start praying aloud, "Dear Jesus, get us through." They'd also periodically turn to each other and say, "We're really going to do this."

Will he do another marathon?: Although his blisters say no, he's been told that in a month he'll be thinking about doing another one. His brother is already considering the Chicago Marathon in October.

- Carol Serrano: 49, office manager, Simi Valley

How she did: According to her watch, 5:17. She'd hoped for five hours.

What got her through the worst moments: Serrano had a friend waiting for her at mile 19 who planned to run with her for part of the race, so she knew she had to make it that far. At mile 16, however, she developed a bad cramp in her calf that caused foot problems. She stretched and walked for a bit, although the pain kept coming back. "I was thinking, 'Oh, my God, am I going to finish this?' " she said. "Yes, I am, even if I have to walk the rest of the way. I knew I had to complete it for myself. I trained far too long to give up!"

Will she do another marathon?: No, she's marked it off her bucket list and is moving on.

- Philippe Guillaud, 44, in charge of technology for a credit card company, Los Angeles

How he did: Guillaud finished the marathon in 4:58. He'd hoped to run it in 4:30.

What got him through the worst moments: "I saw incredible people along the way, helping and encouraging runners," Guillaud said, adding that in other countries he hasn't seen such devotion.

Will he do another marathon?: His time in this race left room for improvement, so he will do it again next year. Also, one of his sons wants to try running the Long Beach half marathon in October.

- Grisel Rodriguez, 25, customer service representative for a jewelry manufacturer, San Gabriel

How she did: Rodriguez completed the marathon in 5:56. She'd planned on finishing in 5:30.

What got her through the worst moments: Pain was a problem at mile 19. "Never in my life have I felt so much pain," she said, adding that her calves, thighs and feet were all affected. But texts from family and friends, encouraging her to keep going, propelled her to the finish line. "Also," she said, "it helped to tell myself over and over, 'I'm almost there, and the pain is only temporary.' "

Will she do another marathon?: She might, but with a group of people instead of going solo. "I saw that many people who were doing it in a group were able to support one another and encourage each other. Plus, it looked like more fun."

Some random notes from the runners:

Ulrich liked the route, especially as he got closer to Santa Monica and felt the cooling sea breezes. He also enjoyed the camaraderie with the other runners. However, running in the back of the pack does have its downside, such as missing the fresh oranges that faster runners got at the finish line.

Serrano ran with an iPod but wasn't sure if that was a good idea, since the music drowned out the shouts from the crowd that might have helped motivate her.

Guillaud said he made a beginner's mistake by drinking too much water during the race, which gave him a cramp. He alternated running and walking, which slowed his time. He re-set his finish time for under five hours, and finished two minutes short of that.

Rodriguez called the experience "awesome" and said she learned a lot about how much she can push herself.

Here are the original profiles of the four, plus an explanation of why motivation matters.

-- Jeannine Stein

Photo: Frank Ulrich (top), Philippe Guillaud (middle) and Grisel Rodriguez (bottom) trained for months -- as did Carol Serrano (not shown).

Credit: Brian Vander Brug (top), Wally Skalij (middle) and Gina Ferazzi (bottom) / Los Angeles Times

So what does knee replacement look like? Valve repair? Vasectomy reversal?

Knee replacement and hip resurfacing don't have to mean the end of that go-go-go lifestyle, as Jeannine Stein reported earlier Tuesday on Booster Shots. But promises of an active existence aside, not knowing what to expect from the surgery can make even the most pain-riddled patients reluctant to say goodbye to the joints with which they were born.

Time for a visit to the surgery video library! (If you dare....) The ever-reliable MedlinePlus offers a variety of surgical videos from which to choose. Each has interviews, medical explanations and, of course, scenes of the procedure in question. There are 10 in the knee replacement category alone (here's one), but why stop there?

You can also watch a hip replacement (complete with hammer pounding away at the joint), mitral valve repair, laparoscopic adrenalectomy, vasectomy reversal, living donor kidney transplant .... 

These are not videos for those easily made squeamish. But they are enlightening.

As for that go-go-go lifestyle, here's the earlier blog post. Assuming you can watch the video of your choice without losing the desire to get off the couch, much less play sports, it's yours for the taking.

 -- Tami Dennis

Photo: Want to do this again? Time to learn what's required... 

Credit: Associated Press

Book Review: 'Eat Your Way to Happiness' by Elizabeth Somer

Battling the blues? Put down that Prozac prescription and head for the pantry, says Elizabeth Somer, author of the new book "Eat Your Way to Happiness." It's time for a diet makeover.

Changing what and how you eat can dramatically improve your life, without the negative side effects of antidepressants, writes the registered dietitian and frequent morning TV show guest.

Somer says people who followed diet advice she gave in her 1995 book, "Food & Mood," have told her they've seen their energy increase, their memories improve, their PMS symptoms vanish, their extra weight drop off and even their depressions lift. (She emphasizes that people should always seek medical help for depression that lasts more than a month or is accompanied by other symptoms.)

In her new book, she shares some of their stories and offers updated nutritional information.

Included in "Happiness" is advice we hear from many quarters today: Eat a good breakfast; cut back on sugar, white flour and saturated fats; choose real food over processed food most of the time; exercise daily. But she also goes further, quantifying what we should aim for and including research to back up her claims.

For example, Somer writes that sugar today makes up 25% of calories in most American diets -- much of it coming from processed foods. But a diet in which even 9% of calories are from added sugar is a red flag for weight and health problems, she says, and too much sugar offers a temporary "high" that can end in fatigue and depression. The good news is that cutting back can bring immediate weight loss, mood improvements and increased energy. She says we should aim for no more than 6% of our calories from added sugar -- 30 grams, or 7 1/2 teaspoons, a day on a 2,000-calorie diet. (This doesn't include the sugar found in naturally sweet foods such as fruit.)

Somer lists a dozen "super mood foods" to include in our diets whenever possible. Nuts are in the No. 1 spot, and she recommends an ounce a day to raise metabolism, take the edge off hunger and help regulate blood sugar. Other must-eat foods include soy (a memory booster, she says), milk and yogurt, dark leafy greens and dark orange vegetables, broth soups (which help dieters feel satisfied on fewer calories, a secret to permanent weight loss), legumes, citrus and tart cherries (they contain melatonin, a hormone that helps regulate sleep).

She spells out potential brain- and mood-boosting benefits of eating omega-3 fats, especially DHA, found in fatty fish ("Prozac from the sea"). She also goes into the downside of eating fatty fishes -- the mercury they may contain -- and gives DHA-fortified alternatives.

Somer offers tips for how to eat to sleep better (one is to eat a light dinner no less than three hours before bedtime) and work with, rather than fight, cravings. She discusses supplements, beverages and the right vices in which to indulge (good news for dark chocolate lovers). She outlines an ideal diet -- think fresh fruits and vegetables, whole grains, milk and soy, lean protein. Her book also includes recipes and a two-week kick-start diet plan.

-- Anne Colby

Photo: "Eat Your Way to Happiness," Elizabeth Somer, Harlequin, $16.95

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Book Review: 'You: On a Diet' by Dr. Michael F. Roizen and Dr. Mehmet C. Oz

In the battle of the bulge, most dieters relying on willpower alone are destined to lose the fight, according to the recently revised and updated bestseller "You: On a Diet." 

There are just too many small obstacles that collectively are enough to defeat us, say authors Dr. Michael F. Roizen and Dr. Mehmet C. Oz. To name a few: We're hard-wired to want sugar, salt and fat; our bodies store fat to protect against famine; our moods subject us to cravings; many of us have desk jobs; junk food is ubiquitous; and our car culture has reduced the exercise we get.

It's like trying to battle a powerful storm in a rowboat, the authors say. "A rowboat will get clobbered in a perfect storm no matter what measures it takes. But if you know the factors contributing to the storm and can track the storm to avoid it in the first place, you can beat it."

Using text and illustrations liberally laced with topical, sometimes silly humor and puns, Roizen and Oz try to help readers do just that. In their 530-page hardcover book, they explain the scientific theories behind digestion, fat, metabolism and emotions. And they outline a diet and activity program that they say can end yo-yo dieting and help people lose weight permanently.

The well-known doctors start off with a two-week plan that they say will take up to 2 inches off your waist. That waist measurement is what they say people should be focusing on. That's because weight stored around the waist is the biggest predictor of obesity-related health problems. (The ideal waist measurement, they say, is 32 1/2 inches or less for women, and 35 inches or less for men.) 

What secret dieting weapons do they share? One is the permission to stop beating yourself up when you slip -- something they say is an inevitable part of the process. The key is to get back up and do a "You-turn," as they call it, rather than slide back into a pattern of unhealthy eating.

They suggest changing your environment instead of trying to fight hardwired behavior. For example, choose a fish restaurant rather than a burger place when eating out. Keep fruit in your pantry instead of chips. When the urge to overeat strikes, head out the door for a short walk and contemplate what's driving the cravings. And consider your friends' habits, which can influence your own. Meet friends for breakfast at a juice bar rather than the pancake house. Schedule a walk instead of coffee and dessert. 

To improve the odds of success they suggest making dieting "automatic" by limiting the variety of foods you eat to minimize temptation and by choosing foods that are quick to prepare. And make exercise easy (they recommend at least 30 minutes of walking and five minutes of stretches a day, plus additional strength-building workouts three times a week). They also emphasize the importance of eating regular meals because undereating slows down the metabolism.

The other important tool in your arsenal is your mind, they say. The authors discuss at length the role emotions play in regard to self-image and eating habits. They urge dieters to take back the power that food holds over them and to seek power elsewhere --  in spirituality, in work, in relationships. 

It's easy to see why this book -- and their larger "You" series it's a part of -- has been so successful. (The original edition of "You: On a Diet," published in 2006, sold upward of 3 million copies.) There's something in it for everyone, and the authors make the tough medicine go down easily with their breezy writing style, tips, quizzes, factoids and "myth busters." The revised edition includes more than 100 new recipes, a new section on emotional eating, updated research on the biology of fat and answers to reader questions they've received since the first edition came out.

Here's one factoid: You can lose 10 permanent pounds and 3 inches off your waist every year just by cutting back your food intake by 100 calories a day, according to the book. Something to keep in mind when you're eyeing that candy bar or bag of chips at the checkout counter. 

-- Anne Colby

Photo credit: "You: On a Diet: The Owner's Manual for Waist Management," by Dr. Michael F. Roizen and Dr. Mehmet C. Oz, Free Press, $26.99

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Book Review: 'The 10-Minute Total Body Breakthrough' by Sean Foy

It’s an appealing idea. Work out vigorously for 10-minute periods and burn more calories and get in better shape faster than with much longer sessions of moderate exercise.

Too good to be true? Not according to personal trainer Sean Foy, who has developed an exercise program that he says can do just that.

After working with clients who struggled to find time to incorporate longer workouts into their daily lives, Foy looked for faster ways to get the same benefits. He became interested in interval or “burst” training, which he says has been shown to maximize the metabolism and burn body fat long after the exercise session is over and can be more effective than more leisurely workouts. 

In “The 10-Minute Total Body Breakthrough,” Foy takes readers through the “fast fitness" exercise program he came up with. His 4-3-2-1 workout, as he calls it, is made up of four minutes of high-energy aerobic training that alternates periods of intense and moderate activity, three minutes of resistance exercise, two minutes of core-strengthening exercises and one minute of stretching and deep breathing.

Foy leads off the book with chapters that function like a pep talk: He sells the concepts of exercise and eating right, shows success stories and directs readers to find their motivation and set goals. He looks briefly at nutrition and talks about building healthful meals.

He then launches into his exercise program. He starts by outlining fitness tests that readers can do themselves to determine how fit they are and how vigorously they should begin exercising. Think of the kind of testing you might get from a personal trainer at a gym -- a one-mile endurance walk, a push-up test, a flexibility test, a blood pressure reading.

His program offers three levels of intensity, each with four workouts. At the back of the book, the workouts are repeated in handy tabbed cutouts that can be flipped to mix and match exercises.

This is an exercise book truly designed to use while exercising. It’s spiral bound, which makes it easy to lay on a table or the floor to reference while doing the workouts. Step-by-step exercise directions are clearly written and pictures are captioned to tell exactly what each part of the body should be doing with each move.

But exercise and diet are only part of what Foy covers. In some ways, the book’s “Total Body” title is selling it short. Foy makes clear that the mental, spiritual and social aspects of fitness are just as important in his program as exercise and diet.

A list of questions prompts readers to evaluate things such as their stress levels, relationships, family life and self-esteem. A “daily instructions” section coaches them on how to “move” (exercise more), “fuel” (eat better), “renew” (rejuvenate mind and body) and “connect” (attend to social and spiritual needs) each day. Foy calls this section the "heart and soul" of his program.

One day’s “connect” instruction, for example, is to forgive someone who may have offended or hurt you. Another day’s “renew” directive suggests buying some soothing music. There are inspirational quotes and “journal” spaces for each day to jot down thoughts and notes. The instructions cover 28 days for each of the three levels.

Will most readers be able to start and maintain a program like this on their own, with just a book to guide them? After all, the appeal of a personal trainer is having someone there to nudge and motivate you to work out and push harder. But Foy has at least laid out a game plan for getting started.

-- Anne Colby

Photo credit: “The 10-Minute Total Body Breakthrough” by Sean Foy, Workman Publishing, $22.95

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Book review: 'The Mayo Clinic Diet'

Some dieters want to drop a few pounds to look better in a bathing suit. Others are trying to undo years of bad eating and exercise habits and are in need of education. Still others seek weight loss on a doctor’s orders to avoid serious illness, such as heart disease or diabetes.
 
All of these people may find things to like about “The Mayo Clinic Diet,” a new book from the respected medical institution. But those in the last two groups could find its program –- the first diet developed by Mayo Clinic -- especially helpful.
 
There are no claims to magic fat-burning ingredients in this book, no nutritional supplements to buy. “The Mayo Clinic Diet” offers sound, health-focused information on how to eat better, move more and change ingrained habits that contribute to overweight and obesity.

The book leads off with "Lose It," a quick-start plan to help dieters drop 6 to 10 pounds in two weeks. In this phase they add five habits (such as eating a healthy breakfast), break five habits (eating in front of the TV) and adopt five bonus habits (keeping food and activity records). The second phase, "Live It," is a lifetime plan designed for weight loss of a pound or 2 a week until the desired weight is reached and can be maintained.
   
The book offers the usual good dieting and exercise advice, but it goes further. 

Mayo Clinic proposes its own healthy weight pyramid, making fruits and vegetables the foundation and putting exercise at the center. (Studies show that people who lose more than 30 pounds and keep it off for five years exercise an hour each day, mostly by walking, according to the book.) 

One chapter gives strategies for getting through weight-loss plateaus and relapses. Another is devoted to sticking to the diet when eating out and includes suggestions on how to eat at ethnic restaurants (avoid the fatty spareribs at Chinese restaurants; go for the hot and sour soup). A photo spread on portion control shows common foods eaten at breakfast, with pictures illustrating typical serving sizes compared with Mayo Clinic-suggested servings (8 ounces of orange juice versus 4).

There's an illustrated guide to reading nutrition labels and a checklist of warning signs for when to stop exercising (pain in an arm or the jaw, an irregular heartbeat). An endocrinology specialist, one of several Mayo Clinic professionals who contribute essays to the book, explains in easy-to-understand language some of the science behind nutrition and weight control. 

"The Mayo Clinic Diet" is written in a conversational, no-nonsense tone. It's colorful and graphically pleasing with lots of photos, sidebars and tips in bite-size chunks. Also available is "The Mayo Clinic Diet Journal," to use for tracking goals and progress.

-- Anne Colby

Photo: “The Mayo Clinic Diet,” Mayo Clinic, Good Books, $25.99 hardcover. Not pictured: “The Mayo Clinic Diet Journal," Mayo Clinic, Good Books, $14.99 plastic comb binding.

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Book review: 'Denise's Daily Dozen' by Denise Austin

Book review: 'Denise's Daily Dozen' by Denise Austin

How's your New Year's diet coming along? If you find you're slipping back into bad habits and the pounds aren't coming off, Denise Austin's new book, "Denise's Daily Dozen," might be just the jump-start you need to get going again.

Austin's book promises big, saying that on her three-week diet and exercise program you can lose up to 12 pounds in just two weeks.

The secret? Consuming just 1,200 to 1,300 calories a day for women (1,500 to 1,600 for men) in the first two weeks of the diet, doing at least 12 minutes of exercises each day and walking (or running, biking or swimming) 12 miles a week.

It takes commitment to follow any weight-loss program, especially one with such a strict caloric intake, but the fitness guru uses her trademark upbeat approach to turn it into something that sounds almost fun. Each day's exercises are different (Monday is a "cardio fat blast," Sunday a yoga stretch workout) and are performed for only a minute apiece, so boredom is not an issue. Austin sells the pleasures of healthy eating and shares easy ways to get more active.

Her well-organized book divides up chapters by days of the week and offers nutritionist-devised menus (with simple recipes conveniently nearby); shopping lists; weight-loss testimonials; practical and inspirational tips; illustrated cardio, toning and flexibility workouts; and additional moves to tame tension, work abs and boost metabolism.

As the title suggests, things come by the dozen in this book: a dozen foods to eat daily (three servings each of vegetables, fruits and proteins, two of grains and one of a healthy fat); a dozen meals you can make in 12 minutes; a dozen ways to boost motivation, get better sleep, eat more fiber, get past cravings, soothe sore muscles, relax.

The idea is that the program will help you form healthier habits that you can then incorporate into your daily life. But will you? Austin gives you everything you need to do it. The rest, of course, is up to you.

-- Anne Colby

Photo: "Denise's Daily Dozen: The Easy, Every Day Program to Lose Up to 12 Pounds in 2 Weeks," Denise Austin, Center Street/Hachette Book Group, $16.99. Credit: Center Street/Hachette Book Group