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What matters the most when your goal is healthy aging?

0 19 September 2016



There are so many advances in science and technology that promise longer and better lives, but how do we decide when to take advantage of them?  I believe that often times, people jump onto the latest promising supplement and forget to keep themselves grounded in the basics.  Rather than building a beautiful house on sand, it makes much more sense to build it on a strong foundation of stone.  What is that solid foundation when it comes to good health?      

  • Low glycemic, anti-inflammatory eating style – would you put canola oil in the engine of your Ferrari as its energy source? If not, why do you put the equivalent into your body for energy and expect it to run well?
  • Exercise – a combination of strength training and high-intensity interval training – there is no pill that will make you strong and give you endurance! If you want to be healthy at any age, you simply must exercise correctly on a regular basis.  Consistency is the key to success in this area.
  • Corrective

Posted in Dr. McCallen's Blog, Health & Nutrition by Cenegenics Admin
0 16 August 2016

By Dr. Nathan Bryan If you are one of the many people out there who are seeking out functional foods/beverages due to a health concern related to maintaining healthy blood pressure levels, here are three ways that have been shown to help promote healthy blood pressure levels, naturally:

    1. Eat a high nitrate diet. This includes foods such as green leafy vegetables (kale, spinach, arugula, cabbage, lettuce, etc) and beets. The science tells us that the right oral commensal bacteria are necessary for the human body to metabolize nitrate into nitrite and nitric oxide to experience the blood pressure lowering effects. If you do not have the right oral bacteria you will not gain any benefits from eating high nitrate foods since humans do not have the enzyme that is necessary for metabolizing nitrate. Only bacteria can perform this reaction. So if you are using antiseptic mouthwash or are taking antibiotics, you are likely unable to get a nitric oxide effect of eating vegetables enriched in dietary nitrate. Diet should always be a first line of defense against future health concerns, but due to modern hygienic practices, we may be limiting the effects of diet on our own heath. If you frequently use antiseptic mouthwashes, consider reducing its use because these product not only kill

Posted in Health & Nutrition by Cenegenics Admin
0 16 August 2016

By Nathan S. Bryan, Ph.D In the United States, supporting optimal blood pressure levels is very important to our overall health and well-being. Roughly 200 million Americans are searching for ways to help support healthy blood pressure levels in their lifestyle. Promoting optimal blood pressure levels is an important part of promoting good cardiovascular health. Employing strategies to promote and maintain normal, healthy blood pressure levels is one of the most important actions one can take to support their overall health and well-being. The extensive research on Nitric Oxide reveals that supporting normal NO production is important to maintaining healthy circulation and blood pressure levels. It may surprise many that one of the ways to help support healthy blood pressure levels is to identify ways to compensate for the loss of nitric oxide (NO) production that occurs as you age. Nitric oxide plays an essential role in regulation in a healthy cardiovascular system:

  1. Nitric oxide is a vasodilator, meaning that when its produced it causes blood vessels to relax and open up allowing more oxygen and nutrients to be delivered throughout the body. This may help support increased circulation throughout the body and cardiovascular health.

Posted in Health & Nutrition by Cenegenics Admin
0 23 February 2016

Nutritional Supplements

Your nutritional needs change as you get older. That is why many people who are over the age of 40 are deficient in one or more nutrients. Fortunately, most people can make up for certain nutritional deficiencies by taking supplements. Below is a list of some of the most important supplements you can take if you are over the age of 40:

Vitamin D

Vitamin D is not a vitamin at all, but is actually a hormone derived from cholesterol!  It does allow your body to absorb calcium from the dietary tract in order to help strengthen your bones, but it also protects against heart disease, all types of cancers, and dementia!  

There are foods that contain vitamin D, such as pink salmon and cod liver oil. However, the vitamin D from foods is often poorly absorbed. The sun is a natural source of vitamin D, but most people do not spend enough time in the sun to get the vitamin D that they need. That is why taking a supplement can be beneficial.

Posted in Dr. McCallen's Blog, Health & Nutrition by Cenegenics Denver
0 16 February 2016

Being tired

Sometimes you do everything you’ve learned to do through media coverage and by following your physician’s advice to feel your best with age. This includes changes made your diet by switching to healthier choices and taking part in regular exercise. In spite of these efforts, you may still feel tired. What are the potential causes of feeling tired even after you have made positive diet and fitness changes?

Hormonal Decline Is A Possible Cause Of Fatigue

As a person ages, hormone levels change as a natural response to the aging process. There may not be a complete deficiency of any one hormone, but the levels of hormones in the bloodstream can change and become unbalanced, causing symptoms like fatigue or a constant tired feeling. Hormones that are usually responsible for this include testosterone, estrogen and thyroid hormones. Once hormone levels decrease or become unbalanced, symptoms can include:

  • Lower quality of sleep or sleep disturbances

Posted in Dr. McCallen's Blog, Health & Nutrition by Cenegenics Denver
0 9 February 2016

lifting weights

Cardiovascular exercise has long been thought the holy grail of weight loss. While committed gym goers achieved goals, the scale never measured overall body composition. Traditional cardio exercise not only burned fat, but it also burned precious muscle. Within the last decade, however, many have come to discover the critical importance of strength training beyond its aesthetic properties. 

In the past, weightlifting was rarely thought of as a vehicle for weight loss. However, with proper planning and progression, weightlifting can be a very effective tool for melting fat. This is extremely beneficial in a culture that is ever-pressed for time.

Weightlifting or resistance training increases muscle size and improves muscle quality. However, its effect upon metabolism and the amount of calories burned at rest was rarely emphasized. A fast or efficient metabolism is significant because most calories burned throughout the day are burned away from the gym. Therefore, it is more sensible to

Posted in Dr. McCallen's Blog, Health & Nutrition by Cenegenics Denver
0 3 February 2016

Dietary New Year Every year people make New Year’s Resolutions. Most of the resolutions have to do with weight loss and the pursuit of becoming healthier. While you may think that this year you are going to finally reach your goal, if you don’t change your mindset you will fail. So many people start the year with good intentions, but wave a piece of chocolate cake in their face, and they will gladly fall off the wagon. So how do you ensure that you can stick with your weight loss plan and improve your health? With only 8 percent of weight resolutions actually followed through; the odds aren’t that good. Set Goals For Yourself Do you remember the old chore charts that your parents used as a child? Your parents would set behavioral goals for the day or week. When you accomplished those goals, you got a sticker. After so many stickers, you got a prize. The same concept can be used with nutrition. Set goals for yourself and reward yourself each time you conquer a goal. Remember not to set the platform too high. Start small and think small. If you need to lose 50 pounds, don’t look at all that weight

Posted in Dr. McCallen's Blog, Health & Nutrition by Cenegenics Denver
0 18 June 2015

Recently I was talking with one of our physicians about triglycerides. The conversation then shifted to wondering what our patients actually know about this topic. The conclusion we reached was that triglycerides are not commonly discussed, and that people do not have a solid grasp of what they are and what they do. So I thought I would put together a little something for all of our patients to become more educated on this topic. Let’s begin with what a triglyceride is. It is a glycerol molecule on which 3 fatty acids are stuck. So what does that mean? It is the major transporter of fat in the body. Triglycerides are made by the liver. They serve important functions in the body when at the appropriate levels coming from appropriate sources. Triglycerides are also very harmful if present in excess, and can lead to heart disease. Triglyceride levels are higher in your body when you are consuming too many high-glycemic carbs and bad fats. How do we combat triglycerides? It is really not that hard. Make healthier food choices such as organic grass feed beef, organic poultry, and wild-caught fish. Get more of your fats from good oils (olive, grape seed, avocado) and stay away from vegetable oils like canola. Lose body fat. Drink less alcohol! Get the excess sugar out of your diet. Get rid of high-glycemic carbs. Supplement with quality fish oil. Last but not least, workout at high

Posted in Health & Nutrition by Cenegenics Denver
0 2 January 2015

Reading and understanding nutrition labels can be challenging. Over the next couple of months, we will look at how to use the information on a nutrition label to determine if a food item is low-glycemic, how to interpret the ingredient list, and common ingredients to avoid. Let’s begin with looking at how to use the nutrition label to decide if a food item is low- or high-glycemic.

Low-Glycemic Food?

Nutrition labels are a treasure trove of information. With the application of a simple equation to a few of the nutrient values, you can quickly determine if a food item is low-glycemic or not. The equation is as follows: If (total carbohydrates – fiber) > (fat + protein), then the food is high glycemic. Let’s look at a couple of examples: Kellogg’s Frosted Flakes ® unnamed (Total Carbohydrate – Fiber) 27 – 1 = 26 (Fat + Protein) 0 + 1 = 1 Is 26 > 1? Yes. The food is high glycemic and causes a rapid increase in blood glucose; consequently, insulin production increases.              

Posted in Health & Nutrition by Cenegenics Denver
0 1 December 2014

‘Tis the season for delicious treats! Enjoy these wonderful, low-glycemic Christmas cookies. Merry Christmas!

Click for links to the recipes…

Posted in Health & Nutrition by Cenegenics Denver