Spice Up Your Diet and Your Memory

This month marks the first anniversary of my father’s passing, and I miss him terribly. One of the contributing factors to his death was Alzheimer’s disease, so I take note of anything I read relating to memory and health. I recently came upon an article in the Arizona Republic (October 13, 2010) about four spices and their potential to improve memory.

The first is turmeric, widely used in India which has one of the lowest incidents of Alzheimer’s in the world. Turmeric is found in curry and is an anti-inflammatory and an antioxidant. It gets stronger when cooked, so don’t overdo it.

Another promising spice is one of my favorites, rosemary. Also an antioxidant, rosemary protects neurotransmitters in the brain and may not only help prevent Alzheimer’s but also enhance memory. Try adding it to lamb, pork, veal, and chicken. I like to add it to tomato sauce.

Sage is another spice highlighted in the article. Commonly used in stuffing, you can also place whole sage leaves under the skin of poultry before roasting. It is believed to support cognitive function in healthy people as well as those suffering from serious memory loss. Another benefit to note is that studies suggest it helps the mind stay alert and calm – sounds great for those taking exams!

Finally, we have cumin, another strong spice used in Indian cooking. Commonly used in chilis and curries, it helps speed recovery from amnesia and improve memory. Try toasting the whole seeds to enhance the flavor and then adding them to kosher salt and fresh ground pepper to use as a coating for pork tenderloin before baking.

New Weight Watchers Program Launched

Did you hear that Weight Watchers introduced a new program last week? As a lifetime member and former leader, this caught my attention. Weight Watchers is the most successful weight loss company in the world and has been at it for over 40 years. When the experts there feel that there is enough new information in the weight management field to introduce a major new program after 13 years, I wanted to know more. So rather just stop by for my monthly weigh-in, I stayed for the meeting.

I learned that the patented Points have been revised. Rather than just incorporating calories, fat, and fiber, the Points Plus program now looks at protein and carbohydrates as well. Basically, rather than grouping all calories together and treating them as equal, the new Points Plus calculation incorporates all forms of calories (protein, carbohydrates, and fat) individually. This makes sense to me, because they don’t all have the same number of calories per gram. Fat has nine calories per gram where protein and carbohydrates have four calories per gram each. I also know my body processes these differently. Fat can sometimes upset my stomach, especially saturated fat, because it’s hard to digest. Protein makes me feel full longer, and carbs are very satisfying to me. So now to calculate the Points with Points Plus, we need to know the grams of protein, carbohydrate, fat, and fiber in the food.

After hearing about the new program, I decided to try out it out. This means I have to re-learn the Points value of everything. Foods heavy in carbohydrates have a lot more Points than they did under the old program, but fruit is now Points-free – all fruit. Why would I do this now, during the holidays? Because it forces me to be conscious of my eating, and that’s really important with so many treats around. I’ll let you know how it goes, but in the meantime, be good to yourself as you celebrate this season, and remember – all things in moderation!

Preventing Diabetes

Because diabetes is a condition where blood sugar is too high, many people mistakenly think that eating too much sugar is the primary cause of diabetes. While sugar is a contributing factor, there are many other habits that can increase your risk of developing this disease:

• Obesity (BMI of 30 or more) and overweight (BMI of 25-30) both increase the risk of diabetes, and even modest weight loss (9 pounds in three years) in someone with elevated blood sugar levels can cut the risk in half. Regular exercise can lower the risk, as well.

• Consuming simple carbs such as potatoes and white bread increases the risk while whole grain consumption lowers it.

• Trans fats increase the risk of diabetes while those who eat the most polyunsaturated fats have a lower risk.

• Eating one serving of red meat a day increases diabetes risk by 22% over those who eat red meat once a week. Processed meats such as hot dogs, bacon, and lunch meats increase the risk even more.

For more information on dietary fats, obesity, healthy eating, and exercise, scan the archives of this blog and stay tuned. These topics will continue to appear in the months ahead.

Blood Sugar and Diabetes

If you watch television, you’ve probably seen ads related to blood sugar testing. The incidence of diabetes is rising, right along with Americans’ waistlines. Diabetes occurs when the body cannot regulate blood sugars. Uncontrolled diabetes increases your risk for eye problems including blindness, high blood pressure, heart disease, stroke, kidney failure, and nerve damage. Data from 2007 indicate that 23.6 million children and adults in the United States—7.8% of the population—have diabetes, and the number is growing is each year (www.diabetes.org).

What is considered a healthy blood sugar (glucose) level? Glucose levels are measured through a blood test where the sample is drawn by a medical professional from a vein or by a finger stick. There are a variety of tests and the kind of test done determines what a healthy level is, as shown below:

• Fasting (at least 8 hrs since eating): normal range is 70-99 mg; beginning of diabetic range is 126 mg

• Two hours after beginning last meal: normal range is 70-145 mg; beginning of diabetic range is 200 mg

• Random: normal range is 70-125 mg; beginning of diabetic range is 200 mg*

* Other symptoms must be present such as increased thirst and frequent urination (especially at night), unexplained increase in appetite, unexplained weight loss, fatigue, erection problems, blurred vision, and tingling or numbness in the hands or feet

There are several risk factors for diabetes. We’ll look at those next time. In the meantime, make sure you speak to your doctor about how often you need to get your blood sugar level checked. (Unless otherwise noted, the source I used for this article was www.mebmd.com.)

Hormones Increase Breast Cancer Risk

Did you read recently in the Arizona Republic that women who take estrogen and progestin after menopause not only increase their risk for breast cancer, but also face even a somewhat increased chance of dying from the disease? How does this differ from what we already knew? How great is the risk? It can be confusing to sort it all out, so here are the facts:

• Eight years ago a federally funded study called the Women’s Health Initiative revealed that the risks of heart disease and breast cancer outweighed the benefits of taking estrogen and progestin for relief from menopause symptoms.

• Although at the time researchers thought the risk of death from breast cancer was not any greater, the use of the hormones dropped almost 65% from 2002 to 2009. Still, some 40 million women were taking the hormone combination.

• As a result of the diminished hormone use, breast-cancer diagnoses started to drop.

• Last year researchers concluded that women who took the hormones were 70% more likely to die of lung cancer. Lung cancer and breast cancer are the two leading causes of cancer death in women.

• Now that researchers have 11 years of data from the study, they have determined that the tumors that result from the hormone combination are just as likely to be the more difficult to treat type of tumors, not the smaller, less-threatening ones they had thought eight years ago. This means the risk of dying from breast cancer is slightly higher.

• Still, this newly identified risk of death from breast cancer as a result of hormone use is low.

• Researchers recommend that women who take the hormone combination do so at the lowest effective dose for the shortest period of time. There continues to be debate about whether five years is too long to be on the hormones.

• The use of estrogen alone, which women who have had hysterectomies take, does not carry the risks reported here.

There are many other risk factors for breast cancer, such as smoking, a sedentary lifestyle, a diet high in saturated fat, and genetics. Be sure to discuss your risks carefully with your physician so you can make the most informed choice about your health.

Safe Sex Applies to All Age Groups

In 2007 when I was researching and writing my book, Worth Waiting For: Sane Sex for Singles, I was amazed to learn that unsafe still happens in every age group – a lot. How is this possible? While the safe sex message is not as prominent as it was fifteen years ago, it is still being promoted. The target age group, however, is young—under age thirty. Yet, although the message is aimed at this audience more consistently than it is at those over forty, an alarming number of young adults still have unsafe sex. Of the twenty-five to forty-four-year-olds surveyed, 39 percent did not use a condom the last time they had sex and likewise for 20 percent of the eighteen- to twenty-four-year-olds. Sadly almost half of the new STD infections are among adolescent girls (www.alternet.org/sex/62429)!

How about those over 45? Is it possible they have not heard of safe sex? I think it’s unlikely, but consider a study conducted by the New York Department of Health and Mental Hygiene in May 2008. Of single people with at least two sexual partners, some 44 percent of those over age forty-five reported not using condoms the last time they had sex. A University of Chicago survey of single women ages fifty-eight to ninety-three revealed that nearly 60 percent said they hadn’t used a condom the last time they had sex. It’s not surprising then that, in less than a decade, STD rates have more than doubled among people ages forty-five and older. From 1996 to 2003, the total cases of chlamydia, genital herpes, gonorrhea, syphilis, and genital warts among people over forty-five increased by 127 percent (.http://health.usnews.com/usnews/health/articles/070805/13senior.htm).

But these STDs aren’t the only concern for this age group. According to the Centers for Disease Control and Prevention, the majority of HIV carriers by 2015 will be over age fifty, and about 15 percent of new infections occur in this age group. It’s alarming to consider that an Ohio University study found that about 27 percent of HIV-infected men and 35 percent of HIV-infected women over fifty sometimes have sex without using condoms (http://www.physorg.com/news96724718.html).

Although HIV/AIDS is not the automatic death sentence it once was, it not curable. Safe sex is not an option. It is a requirement every time for anyone who cherishes their health and well being.

Exercise Your Way to a Better Life

We’ve been told this for years, and we still don’t get it: to live long and well, we must exercise. There’s just no substitute. Dieting and maintaining a healthy weight are great, but they’re not enough. Exercise does things for the mind and body that diet cannot do, that nothing else can. Let me share just a few ways you’ll benefit from regular exercise. See if you can get excited enough about just one to get you going.

1. Exercise can reduce your risk of cancer or improve your prognosis if you do develop it. As the people I know age, I learn of new cancer diagnoses almost every week. The risk of colon cancer, breast cancer, endometrial cancer, pancreatic cancer, and several blood forming cancers are all affected by exercise, either directly or indirectly through weight management. Strive to do the highest level of aerobic exercise that you can manage safely and will continue with, since some cancer risks are reduced only with moderate to vigorous exercise.

2. Exercise creates new brain cells. As baby boomers age, more people are becoming interested in maintaining their cognitive abilities. Aerobic exercise increases blood flow to the brain and stimulates new brain cell growth and the connections between them. It also increases the supply of BDNF, a protein that promotes the growth of nerve cells and synapses that enhance memory and learning. Last year I lost my father after watching both these capacities diminish in him for the past few years. It was a painful experience for both of us and something I’d like to see us all avoid.

3. Exercise improves insulin sensitivity. As we age or put on weight (or both, as many people do), our bodies become less insulin sensitive, increasing our risk of heart disease and type 2 diabetes. In this case, both aerobic exercise and strength training will garner these benefits provided you exercise at least every other day.

Exercise is a simple and inexpensive approach to minimizing your risk of cancer, memory loss, and diabetes – three major health issues threatening the quality of life for millions of Americans. Join me next time for even more reasons to get off that couch and away from the computer.

Source: Nutrition Action December 2009

Dietary Changes That Save You Money

Last time we looked at the high cost of being overweight or obese. Today I’d like to brighten the news and give you some very doable changes you can make to keep more money in your bank account. Let’s begin with the biggest money saver – lowering blood pressure.

In July 2009 the American Journal of Health Prevention reported that experts estimated that a 400 mg. reduction in daily sodium intake would affect some 1.5 million people with uncontrolled hypertension (high blood pressure), saving each of them on average over $1500 per year. While I wrote in September that it can be difficult to meet the daily sodium intake limits set by the American Heart Association, a 400 mg decrease in sodium is a very realistic goal. Several soup manufacturers offer a low sodium version of their soups, many of which would save you 400 mg of sodium or more in just one serving. Switching to salt free cottage cheese saves 420 mg per serving while using less sodium teriyaki sauce means 290 mg less sodium per serving compared to the original. Look for reduced sodium versions of all kinds of foods in your supermarket and at lowsaltfoods.com.

If overweight or obesity is your concern, you may be pleased to know that the Journal reported that a 100 calorie reduction in food intake per day would save some 71 million people an estimated $815 a year. Like sodium, there are many ways to accomplish a 100 calorie reduction. If you eat chocolate covered Oreos, eliminating just one gets you 115 fewer calories that day. Or you could substitute it for a regular Oreo and save half the calories. Switching from regular beer to light beer will save you 40 calories per serving, while eliminating one beer altogether saves 140 calories on average. One glass of wine is about 120 calories and that shot of rum in your rum and Coke is about 65. Of course, you could start drinking diet Coke and save 150 calories per can!

Finally researchers looked at what lowering high cholesterol would save each of the almost 4 million people affected and found it was over $500 per year. To accomplish these savings, this population would need to reduce their saturated fat intake 5 g per day. Saturated fat is found in animal products such as butter, milk, and meat. An 8 ounce glass of whole milk has about 8 g of saturated fat, 2% has 5 g, 1% has 2 g and non-fat or skim milk has less than .5 g. Choosing chicken (without the skin) or fish over sausage or bacon will result in similar reductions. While 1 tablespoon of butter has 7 g of saturated fat, margarines have trans fat, another dietary hornet's nest we won’t get into here. Strive to cut your intake of both in half and your unhealthy fat intake will decrease accordingly.

The High Cost of Weighing Too Much

We all know that illness is expensive considering doctor bills, tests, treatments, and medications. Have you ever thought about the additional costs of time lost from work, travel to and from the doctor, and hiring someone to do what you were physically unable to, even if it’s just make dinner? Recently George Washington University researchers assessed all these factors and calculated something close: the cost of being overweight or obese.

Someone who is overweight has a body mass index (BMI) greater than 25 but less than 30. For someone 5’ 5” tall, this would mean a weight between 150 and 179 pounds, regardless of gender. An overweight man or woman 5’ 9” tall would weigh between 169 and 202. The cost of being overweight varies between women and men: for women, it’s $524 annually while for men it’s $432. (The cost difference between women and men is due to the findings that overweight and obese women earn less than those at a healthy weight, while men are not disadvantaged this way.)

Obesity begins where overweight ends, so having a BMI over 30 makes someone obese. The annual cost of carrying this much additional weight is alarming: $4879 for women and $2646 for men. What’s equally concerning is that two-thirds of Americans are either overweight or obese and almost 18% of teenagers are obese. Can you imagine what the cost of this weight will be to these teens over their lifetimes if they don’t take the weight off?

While there are so many reasons to lose weight and maintain a healthy weight besides cost, money is a big motivator for lots of us. I know of several people who are delaying medical treatment due to its cost, so next time I’ll look at some ways we can actually save money by making healthy lifestyle changes.
Source: USA Today 9/22/10

It’s Not a Salty Issue

It’s nothing to laugh at: Americans are eating far too much salt. According to the American Heart Association (AHA), Americans on average consume 3,436 mg sodium daily. What’s the recommended intake? Well, that depends on who you are and who you ask. The US Department of Agriculture would like to see healthy people limit their daily sodium intake to 2300 mg, about a teaspoon of salt. However, it recommends that people who have high blood pressure, all middle-aged and older people, and all black adults (in total about 70% of the population) consume no more than 1500 mg each day. If you were to ask the American Heart Association experts, they want to see everyone at that lower limit to reduce hypertension and the risk of cardiovascular disease.

This is not as easy as it sounds, even for a nutrition conscious person such as me. I am very sodium aware and after years of working to lower my intake, I can really taste the salt in foods. I am no longer able to enjoy regular cottage cheese (which has more sodium per serving than potato chips, by the way). Safeway sells a salt free version that I’ve come to love. Most soups, canned and restaurant made, are too salty for me, and I frequently recommend no salt added canned peas and corn because they’re convenient and really do taste good without the salt! So it’s not about adjusting to less salt. Your tastes will adjust, I promise you.

It’s getting the sodium out of our food that is the problem. Consider that on average the natural salt content of food accounts for only about 10 percent of total intake, while salt added at the table or while cooking provides another 5 to 10 percent of total intake. That means that the remaining 75 percent is derived from salt added by manufacturers.* In addition, foods served by restaurants are often high in sodium. Take for example an order of Buffalo Chicken Fajitas from Chili’s. When eaten with the accompanying tortillas and condiments, the sodium content is almost 7000 mg – close to five times the AHA’s recommended daily limit (source: UC Berkeley Wellness Letter August 2009).

Government agencies and the Center for Science in the Public Interest are encouraging food manufacturers to voluntarily begin to lower the sodium content of processed foods. Just 10 % a year for five years would make a significant difference that consumers are unlikely to notice. I’ll keep you informed as things progress.

* http://www.health.gov/dietaryguidelines/dga2005/document/html/chapter8.htm

Restoring Your Work-Life Balance

When I started my wellness consulting business five years ago, I was surprised that the two most requested corporate wellness training topics were stress management and work-life balance. In August, I wrote about what work-life balance means and why it’s important. Americans who feel out of balance typically do so because they are working too much. Family members and friends complain because they’re late or unavailable, and their health begins to suffer from lack of exercise, sleep, good nutrition, and relaxation. Imbalance often shows up as fatigue, lack of interest, irritability, poor performance, and anxiety. So what can be done?

Begin by gathering data. Keep a log of everything you do for one week. Make a note of how you feel physically and emotionally as you perform each activity. That will help you decide what to continue, do more of, delegate to others, minimize as much as possible, or eliminate altogether. Use all the resources available to you to make these adjustments, including family members, co-workers, and friends, and make creative use of work policies and benefit programs. You will not get to the head of the line any quicker in heaven because you never took a sick day, even when you needed to. As a former HR director I can tell you that benefits that don’t get used don’t get continued, so take advantage of the opportunities you’re granted.

Guard your time carefully. Many middle-aged self-help experts today say that if it isn’t fun, they don’t do it anymore. While this may not always be possible (colonoscopies aren’t fun, but they’re better than cancer treatment), it is a good goal. Resist being connected to everyone all the time. There was a day, not too long ago, when we left the house without a phone. Organize yourself, your time, your kitchen and your workspace. It will give you more control and time to do what’s most important.

Finally, take care of yourself. That’s what this blog is all about. Look through the archives and become a follower. Every post is meant to help you nurture yourself, and that’s a great way to restore your work-life balance.

High Volume, Low Density Eating

As I mentioned last time, my favorite strategy for feeling full sooner and longer is low density eating. Low density eating is found in both Dr. Rolls’ Volumetrics Eating Plan and the Pritkin Diet. It’s based on eating foods that are low in energy density, found by dividing the calories of the food into its weight in grams. To manage weight (and increase satiety), experts recommend emphasizing foods with low energy density (under 1.0), eating in moderation foods that have medium energy density (1.0 to 2.0), eating small portions of higher density foods (2.0 to 3.0) and minimizing the highest density foods (over 3.0).

asparagus 0.23
FF milk 0.35
carrots 0.43
orange juice 0.45
orange 0.47
apple 0.59
FF plain yogurt 0.63
wine 0.68
FF cottage cheese 0.70
grapes 0.70
peas 0.78
corn 0.79
banana 0.92
baked potato w/ skin 1.09
soft serve ice cream 1.26
spaghetti 1.41
egg 1.48
chicken breast, skinless 1.65
lean sirloin 2.02
sour cream 2.07
salmon 2.16
English muffin 2.35
plain bagel 2.75
raisins 3.00
swiss cheese 3.75
rice krispies 3.96
microwave low fat popcorn 4.17
milk chocolate 5.51
almonds 5.79

Notice that there are no “bad” foods on this list. With the exception of ice cream and sour cream, I can make a health claim about any food shown here. Almonds I eat every day, as part of my cholesterol management program. Popcorn is a great high fiber, high volume snack that is relatively low in calories if you manage how much margarine you use.

So what’s the message? To consider how much volume you and satisfaction you get for your calories. Compare grapes at 0.7 density to raisins (dried grapes) at 3.0 density. You can eat a lot more grapes for the same calories as raisins – a lot more. Consider cottage cheese at 0.7 density vs. Swiss cheese at 3.75. A one ounce serving of Swiss cheese provides 7 grams of protein and 105 calories while a ½ cup serving of cottage cheese offers 26 grams of protein for only 80 calories. The latter is likely to leave you much more satisfied for a longer time.

Let me know if you want to do your own calculations on your favorite food. I’d be happy to send you my spreadsheet.

Feeling Full Sooner and Longer

Weight control is an issue for many folks today, and there are many factors involved. People often underestimate how much food they eat and do a poor job estimating many calories they’ve consumed. Restaurants are notorious for giving their customers more for their money by over-sizing the portions they serve. As a result, the quantity of food placed in front of a diner frequently has little to do with how much a reasonable serving would be. Can you see where I’m heading here?

When all of these facts are combined, it can be very difficult to manage portions unless we’re really aware of our level of satiety. Satiety, the feeling of fullness, is influenced by many things, including digestion, food composition, brain signals, chemical substances in the body, and how the food is eaten. And there is always the chance that the diner will ignore the sense of fullness and keep eating, because the food tastes good or meets a perceived emotional need. I hear this a lot from my weight loss clients.

Still, we have a better chance of managing our intake of food when we take steps to feel full sooner and longer. A common and simple approach is to eat more slowly, taking at least 20 minutes to eat a meal. It takes the brain 20 minutes to reach the message of satiety, so make that your bare minimum eating time. This will also allow you to savor every aspect of the food, enhancing your overall enjoyment.

Another strategy is to alter the content of your meals. Thirty minutes before you eat, drink 16 ounces of water. Start your meal with a high volume, low calorie food, such as a broth-based soup or tossed salad. Protein also tends to be more satisfying for many people than carbohydrates or fats, taking longer to digest. Studies show that these techniques enhance diners’ sense of fullness and result in fewer calories consumed later. (Source: UC Berkeley Wellness Letter October 2009)

My favorite weight control strategy is low density eating. I’ll tell you about that next time.

Keeping Your Memory Sharp

After Dad was diagnosed with Alzheimer’s disease last year, my awareness of my own ability to remember was really heightened. I think fear of memory loss is an issue for many Baby Boomers. While I always thought Alzheimer’s was the worst form of dementia one could develop, the doctors at the clinic disagreed. They explained that because it is by far the most prevalent form of memory loss, it is the most studied and therefore the one they know the most about – and can potentially address.

For years people have taken ginkgo biloba as a “brain booster,” based on one study published over a decade ago that found the substance improved mental functioning in people with Alzheimer’s disease. Unfortunately, no research has since replicated these findings, and many studies have been conducted including large ones done in 2008 and 2009. My favorite source for health recommendations, the Berkeley Wellness Letter, does not suggest taking the supplement, citing that the product varies widely among manufacturers in quality, with some containing high levels of lead. Other substances also found lacking in evidence that they improve memory include phosphatidylserine (PS), choline, DMAE, bacopa, and vinpocetine. According to the August 2010 Wellness Letter, “there is no convincing evidence that any ‘brain formula,’ plant extract, or vitamin will preserve memory.”

The one vitamin that might make a difference for you, however, is B12, since a deficiency can cause confusion and memory loss. See your doctor to be tested and for treatment, if needed. One other supplement to consider is fish oil, which has been linked to a slowing of cognitive decline in healthy people in some studies. Currently, the results are mixed, however, but if the fish oil benefits your cardiovascular system, it may help your brain as well.

What can you do? All of my sources suggest exercising the brain daily by learning something new or playing games that require concentration and analytical thinking. Regular physical exercise and being socially active are also good strategies along with controlling blood pressure, diabetes, and weight, since hypertension, diabetes, and obesity have all been linked to a greater risk of dementia. Sounds like taking good care of our bodies is the best way we can care for our brains.

The Ten Commandments for Women’s Health

1. Exercise at least five times a week. Do not put it off; just make it a habit and do it!
2. Avoid dieting. Adopt a healthy, balanced eating plan, using the food pyramid as guide for number of size of portions.
3. Do not smoke. It increases your risk of every single disease I have ever read about – every single one. It’s expensive, it ages you and it makes you smell terrible.
4. Maintain a healthy weight and waistline. Having a waistline larger than 35 inches increases a woman’s risk of heart disease.
5. Get enough sleep. Most adults need 7-8 hours. Figure out how much sleep you need nightly, avoid ingesting caffeine or alcohol late in the day, and have a regular time to go to bed and wake up.
6. Practice prevention. Give yourself breast exams. Wear sunscreen whenever you’ll be outside for more than ten minutes. Commit to having only safe sex. (Sane sex is even better!)
7. Go to your annual OB/GYN appointment and have that colonoscopy when you turn fifty. While you’re at the doctor, ask about what supplements you may need, such as calcium, iron, or glucosamine.
8. Nurture your soul and have some fun every day. Keep a joke book on your night stand, and if you cannot remember laughing that day, read something funny before you turn out the light. As you drop off to sleep, count ten blessings you experienced that day.
9. Lower your risk of periodontal disease and cardiovascular disease by flossing your teeth daily. Have that semi-annual dental exam.
10. Eat five to nine servings of vegetables and fruits every day. They are loaded with nutrients and low in calorie. They and exercise are how I manage my weight so well.

How is Your Work-Life Balance?

Did you know that in 1973, the median number of hours worked per week was 40.6? By 1997, it had climbed to 50.8 hours per week. Work, as defined for this research by Louis Harris & Associates, includes working for pay, keeping house, and going to school. The median number of leisure hours per week has dropped from 26.2 hours in 1973 to 19.5 hours in 1997. I doubt it’s any better today. With the explosion of electronic communication options employees have, people can work anywhere at any time, if they choose to.

Work-life balance is a combination of activities that produces both achievement and enjoyment. Balancing work and home life does not mean an equal balance in every area. Consider that working full-time and commuting to work takes about 60% of a workday, given 8 hours of sleep per night. Also, weekday activities and schedules are different than weekends for most people.

Your best individual work-life balance will vary over time, often daily. Life is dynamic, so we need to stay flexible. If we stay centered and focused, we can maintain our equilibrium, like a juggler balancing plates in the circus. Lifestyles, and therefore balance, shift as our lives change – career, children, aging parents, and health needs.

Remember, there is no perfect, one-size-fits-all, balance. We can’t judge our balance according to someone else’s balance. Our needs, personalities, abilities, likes and dislikes are unique, so our sense of balance must be tailored to accommodate these.

Twelve More Ways to Enjoy Vegetables

I am the vegetable queen in my house, so here are another 12 ways to enjoy those veggies:

1. Stir fry any combination of veggies (using Pam), seasoning with garlic, ginger, soy sauce, curry, etc.

2. Steam veggies (such as broccoli, cauliflower, carrots, string beans) on stove or in microwave; lightly season or spray with liquid margarine.

3. Turn a baked potato into a meal by topping with broccoli, mushrooms, tomatoes, low fat chili etc. and low fat cheese or FF sour cream.

4. Microwave sliced zucchini and canned tomatoes (add a can of sauce if preferred) with Italian seasoning and garlic powder; top with shredded low fat mozzarella.

5. Broil tomato halves seasoned with Italian seasoning and parmesan cheese.

6. Use low fat salad dressing, mustard, tomato sauce, salsa, and other “disguises” to eat more vegetables and learn to like them.

7. When dining out ask to substitute salad or steamed veggies for fries.

8. For variety, choose broth-based vegetables soups instead of salad as an appetizer.

9. When attending a lunch or dinner meeting, ask the server if there is a vegetarian choice – it’s usually delicious!

10. Prepare a portable snack of bite-sized carrot and celery pieces mixed with grapes or raisins – great for the car or at the desk.

11. Remember that soups, casseroles, and tomato sauce are excellent ways to add vegetables while masking the taste, if you need to.

12. Heat a can of stewed tomatoes. Add seasoning if desired, and eat as a chunky tomato soup.

Yes You Can Eat More Vegetables

Here are 13 ways to begin working toward that three to five servings of vegetables health experts recommend we eat each day:

1. Start with what you know you like – most people like corn, lettuce, and tomato sauce – and build from there.

2. Add vegetables to your sandwiches – lettuce, tomato, cucumber, pepper, sprouts, mushrooms.

3. Top pizza with vegetables.

4. Add a bag of frozen vegetable when making frozen bag meals (such as Lean Cuisine) – there’s enough sauce, and it serves four.

5. Make vegetable fajitas using red, green, and yellow peppers, onion, zucchini, etc. and fajita seasoning.
6. Make omelets with egg substitute or egg whites, adding your favorite vegetables.

7. Try tomato sauce in your omelets (trust me on this; it’s my favorite!)

8. Add tomatoes, shredded carrots or zucchini, and/or mushrooms to your spaghetti sauce.

9. Make crockpot ratatouille (a vegetable stew consisting of eggplant, zucchini, onion, garlic, tomato (fresh or canned), bell pepper, Italian seasoning); freeze and have on hand.

10. Make a low fat or fat free cole slaw using bagged cole slaw mix (without dressing), adding fruit and/or nuts for variety. Use low fat or fat free mayonnaise in your favorite cole slaw dressing recipe.

11. Grill veggies (onion, peppers, portabella mushrooms, zucchini, etc.) for sandwiches or as a side dish; brush with FF Italian dressing or a mix of olive oil and flavored vinegar.

12. Grill skewers with onion, mushrooms, zucchini, cherry tomatoes, peppers, pineapple, and chicken or lean pork, if desired.

13. Don’t assume you don’t like unfamiliar vegetables – try them! Remember that our tastes change over time, so try them again if it’s been more than a year.

Make Friends with Leafy Green Vegetables

If you’re interested in nutrition at all, you’ve probably read that leafy green vegetables are associated with lower risk for various diseases. Just what is meant by leafy green vegetables and why are they so good for us? This category of vegetables includes spinach, kale, swiss chard, turnip greens, mustard greens, beet greens, dandelion greens, romaine lettuce, and collards. They are nutritional powerhouses, loaded with antioxidants, vitamins C, K, and A; folate; potassium; magnesium; iron; lutein; and phytochemicals. These substances benefit our bodies in many ways:

Eyes – Two pigments in leafy greens, lutein and zeaxanthin, may protect the lens and retina of the eye, acting as antioxidants. Greens are so rich in these micronutrients that just two servings a week are all that’s needed.

Bones – The vitamin K in leafy greens is thought to protect bone, helping it rebuild as it naturally breaks down. In studies, people who consumed leafy greens had lower risk of hip fractures and greater spine and hip bone density than those who didn’t.

Memory – Cognitive decline has been observed to be less in women eating the most leafy greens of those studied.

Diabetes – Overweight women can lower their risk of diabetes by eating leafy greens, according to researchers.

Stroke – Incidents of the most common form of stroke were reduced in women who ate leafy greens on a daily basis. The vegetables lower risk by 20% for every serving consumed each day.

If you’re convinced to increase your intake of these nutritional powerhouses, that’s great. Just note that vitamin K is known for its ability to help blood clot, so if you take a blood thinner, be sure to talk with your doctor first. Source: Nutrition Action Healthletter July/August 2007

Myth Busted – I Just Can’t Eat Breakfast

Many people have gotten out of the breakfast habit they had as babies. Yes, if we were blessed to have someone to care for us, we woke up hungry and insisted we be fed, first thing in the morning. We had breakfast every day. Yet many people tell me that they don’t wake up hungry and/or just can’t make themselves eat breakfast. Others say they don’t have time or there is nothing in the house to eat. As a result, they think it’s okay to skip breakfast regularly, especially if they’re trying to lose weight.

However, after sleeping 6-8 hours, our bodies need the energy (calories) breakfast provides to start the day. The brain needs carbohydrates to function, so if you plan on thinking before lunch, breakfast is a must. That’s why teachers encourage parents to have their children eat breakfast, especially on days when standardized testing is going on. It always disturbs me to see parents require their kids do something they themselves don’t do, such as wearing a helmet when bike riding. Breakfast is the same kind of thing. What’s good for your kids is good for you.

Eating breakfast also gets the metabolism started. Just as a fire goes out without enough wood, so too does metabolism slow when calories are reduced or we don’t eat regularly. It’s no wonder then that in a survey of people who have lost 30 pounds or more and kept it off for at least one year, 78 percent eat breakfast every day (Source: The National Weight Control Registry).

How about the time crunch? If you have time to shower, dress, shave, and/or apply makeup, you have time to eat something. Shop and prepare things ahead of time. Quick, nutritious choices for breakfast include fruit, hard boiled eggs, cheese sticks, yogurt, cereal bars, whole wheat toast with peanut butter, instant oatmeal, and cereal. But don’t feel limited to traditional breakfast foods. Leftovers from last night’s dinner work just as well. If you don’t feel hungry enough to eat any of these, start with juice and take something with you for later in the morning. Start with something light, such as a 6 ounce yogurt cup. In time, you will get used to eating breakfast and will become easier. Studies show that people who eat breakfast eat fewer calories later in the day. Give it a try and find out how good you feel when if you give your body the nourishment it needs.

You’re Sweet Enough

You are sweet enough. I hope you know this, because I’d like to see you avoid the 400 calories worth of added sugars the average American consumes each day. When you consider that it takes 3500 extra calories to gain a pound, it’s easy to see why so many people are overweight today. Besides the toll sugar takes on the waistline and teeth, sugar in its various forms causes the following concerns for health experts: it raises triglycerides, increasing the risk of heart attack; it might boost visceral fat, deep abdominal fat linked to a higher risk of heart disease; it raises the risk of gout and high blood pressure; it could promote overeating; and it’s generally found in foods of little nutritional value – junk food (Nutrition Action Health Letter, Jan./Feb. 2010).

To be fair, there are a couple of common myths about sugar that are not supported by research. First is that sugar causes diabetes. According to the American Diabetes Association, it does not. It does contribute to obesity and overweight, and these are very much linked to diabetes, however. Second, there is no scientific evidence that sugary foods cause hyperactivity. Health experts believe that it’s the events where sugar is consumed in large quantities, such as birthday parties, that promote the high energy.

It’s not realistic to eliminate all sugar from your diet since some occurs naturally in foods and food labels don’t distinguish naturally occurring sugar from added sugar. If you’d like to reduce your sugar consumption, or at least be more aware of it, watch for these ingredients on food labels: dextrose, corn syrup, high fructose corn syrup, maltodextrin, fruit juice concentrate, malt syrup, molasses, invert sugar, honey, sorghum, and cane sugar (Environmental Nutrition, March 2010). Don’t be fooled into thinking that some of these are better for you than others – they’re not. Added sugars are added sugars.

Want to Live to be 100?

I do! And, I want to do being strong and well, not tooling around in a scooter if I can avoid it. What does it take? Well, having a unique set of genetic variations that outrank disease-causing genes seems to help, according to the USA Today July 2-5, 2010. While there is no test available for this gene cluster (I wouldn’t want to take it anyway, would you?), you can get a pretty good idea by looking at the longevity in your family. Long life runs in families.

Is that all it takes? No, it’s not necessary or sufficient. Twenty-three percent of the centenarians studied did not have the gene cluster. And even for those that did, a healthy lifestyle and exercise (yes, that “E” word again!) are also required, according to health experts. This includes being at a healthy weight, not smoking, and drinking only in moderation.

So what is the average life expectancy today? It’s 80.4 years for American women and 75.3 years for men. But keep in mind, that’s for people born in 2010. A woman who is age 80 today can expect to live another 9.3 years on average and a man another 7.8 years. The women who are age 90 can expect another 4.8 years and the men another 4.1 (Wellness Letter May 2010). Are the additional years always a good thing? I’d say it depends on the individual’s health. Another four years being bed-ridden and in pain is quite different than four years of enjoying life, family and friends.

Join me in the intention to live to 100 and to do it well, in every sense of the word. Start nurturing yourself today!

A Female Nurse's Heart Attack Experience

This is taken directly from an email I received today. I did not want to delay posting it! “I was aware that female heart attacks are different, but this is the best description I've ever read. Did you know that women rarely have the same dramatic symptoms that men have when experiencing heart attack? You know, the sudden stabbing pain in the chest, the cold sweat, grabbing the chest and dropping to the floor that we see in the movies. Here is the story of one woman's experience with a heart attack.

'I had a heart attack at about 10:30 PM with NO prior exertion, NO prior emotional trauma that one would suspect might have brought it on. I was sitting all snugly and warm on a cold evening, with my purring cat in my lap, reading an interesting story my friend had sent me, and actually thinking, 'A-A-h, this is the life, all cozy and warm in my soft, cushy Lazy Boy with my feet propped up.

‘A moment later, I felt that awful sensation of indigestion, when you've been in a hurry and grabbed a bite of sandwich and washed it down with a dash of water, and that hurried bite seems to feel like you've swallowed a golf ball going down the esophagus in slow motion and it is most uncomfortable. You realize you shouldn't have gulped it down so fast and needed to chew it more thoroughly and now need to drink a glass of water to hasten its progress down to the stomach. This was my initial sensation---the only trouble was that I hadn't taken a bite of anything since about 5:00 p.m.

‘After it seemed to subside, the next sensation was like little squeezing motions that seemed to be racing up my SPINE (hind-sight, it was probably my aorta spasms), gaining speed as they continued racing up and under my sternum (breast bone, where one presses rhythmically when administering CPR).

‘This fascinating process continued on into my throat and branched out into both jaws. 'AHA!! NOW I stopped puzzling about what was happening -- we all have read and/or heard about pain in the jaws being one of the signals of an MI happening, haven't we? I said aloud to myself and the cat, Dear God, I think I'm having a heart attack!

‘I lowered the foot rest dumping the cat from my lap, started to take a step and fell on the floor instead. I thought to myself, If this is a heart attack, I shouldn't be walking into the next room where the phone is or anywhere else ... But, on the other hand, if I don't, nobody will know that I need help, and if I wait any longer I may not be able to get up in a moment.

'I pulled myself up with the arms of the chair, walked slowly into the next room and dialed the Paramedics ... I told her I thought I was having a heart attack due to the pressure building under the sternum and radiating into my jaws. I didn't feel hysterical or afraid, just stating the facts.. She said she was sending the Paramedics over immediately, asked if the front door was near to me, and if so, to un-bolt the door and then lie down on the floor where they could see me when they came in.

‘I unlocked the door and then laid down on the floor as instructed and lost consciousness, as I don't remember the medics coming in, their examination, lifting me onto a gurney or getting me into their ambulance, or hearing the call they made to St. Jude ER on the way, but I did briefly awaken when we arrived and saw that the radiologist was already there in his surgical blues and cap, helping the medics pull my stretcher out of the ambulance. He was bending over me asking questions (probably something like 'Have you taken any medications?') but I couldn't make my mind interpret what he was saying, or form an answer, and nodded off again, not waking up until the Cardiologist and partner had already threaded the teeny angiogram balloon up my femoral artery into the aorta and into my heart where they installed 2 side by side stints to hold open my right coronary artery.

'I know it sounds like all my thinking and actions at home must have taken at least 20-30 minutes before calling the paramedics, but actually it took perhaps 4-5 minutes before the call, and both the fire station and St. Jude are only minutes away from my home, and my Cardiologist was already to go to the OR in his scrubs and get going on restarting my heart (which had stopped somewhere between my arrival and the procedure) and installing the stints. 'Why have I written all of this to you with so much detail? Because I want all of you who are so important in my life to know what I learned firsthand.'

1. Be aware that something very different is happening in your body not the usual men's symptoms but inexplicable things happening (until my sternum and jaws got into the act). It is said that many more women than men die of their first (and last) MI because they didn't know they were having one and commonly mistake it as indigestion, take some Maalox or other anti-heartburn preparation and go to bed, hoping they'll feel better in the morning when they wake up ... which doesn't happen. My female friends, your symptoms might not be exactly like mine, so I advise you to call the Paramedics if ANYTHING is unpleasantly happening that you've not felt before. It is better to have a 'false alarm' visitation than to risk your life guessing what it might be!

2. Note that I said 'Call the Paramedics.' And if you can take an aspirin. Ladies, TIME IS OF THE ESSENCE! Do NOT try to drive yourself to the ER - you are a hazard to others on the road. Do NOT have your panicked husband who will be speeding and looking anxiously at what's happening with you instead of the road. Do NOT call your doctor -- he doesn't know where you live and if it's at night you won't reach him anyway, and if it's daytime, his assistants (or answering service) will tell you to call the Paramedics.. He doesn't carry the equipment in his car that you need to be saved! The Paramedics do, principally OXYGEN that you need ASAP. Your Dr. will be notified later.

3. Don't assume it couldn't be a heart attack because you have a normal cholesterol count. Research has discovered that a cholesterol elevated reading is rarely the cause of an MI (unless it's unbelievably high and/or accompanied by high blood pressure). MI's are usually caused by long-term stress and inflammation in the body, which dumps all sorts of deadly hormones into your system to sludge things up in there.

Pain in the jaw can wake you from a sound sleep. Let's be careful and be aware. The more we know the better chance we could survive. A cardiologist says if everyone who gets this mail sends it on, you can be sure that we'll save at least one life.”

You Can Significantly Modify Your Cancer Risk

So says the Food, Nutrition, Physical Activity, and the Prevention of Cancer: a Global Report published by the American Institute for Cancer Research and the World Cancer Research Fund. The report took five years to compile and contains the analysis of over 7,000 large-scale studies by 21 international experts. Key findings include:

• Some 30-35% of cancers are caused by diet.
• Other than not smoking, the single most important thing you can do to prevent cancer is to keep your weight under control.
• Cancers linked to obesity include endometrial cancer, colon, kidney, pancreatic, postmenopausal breast cancers, and some lymphomas and leukemias.
• Even a 5-10% weight loss can be significant.
• Inactivity increases the risk of breast and colon cancer.
• Even one drink a day can significantly increase breast cancer risk. (But one or two drinks/day “very substantially reduces heart disease risk.”)
• Dietary supplements are not recommended to prevent cancer.
• Plant foods are recommended to protect against digestive tract, lung and prostate cancers.

Factors with convincing evidence they increase cancer risk include obesity, abdominal fatness, consuming red or processed meat, and drinking alcohol. On a more positive note, things with convincing or probable evidence they decrease cancer risk are physical activity; lactation; and consuming milk, non-starchy vegetables, onions, garlic, fruits, and foods that contain fiber, folate, beta-carotene, lycopene, vitamin C, selenium.

I find this very encouraging. Certainly progress is being made in finding a cure for cancer, and that’s great. Why not take steps to reduce the risk of even getting it to start with?

Does Eating at Night Cause Weight Gain?

I’ve been asked this many times by my clients, so it’s not surprising that people believe that the time of day calories are consumed affects weight gain and loss. I remember my grandmother telling me that the diet advice she was given was to eat breakfast like a king, lunch like a prince, and dinner like a pauper. Today, you’ll find that experts are divided on this debate about eating at night. Generally speaking, it is the quantity of calories eaten, not the time of day, which has the greatest impact on weight. The leading weight loss company in the world, Weight Watchers, holds this point of view, as well.

What’s more important than avoiding eating after dinner is distributing your calories throughout the day to keep the metabolism up. Ideally, you want to strive to eat every three to five hours. Some people practice grazing, a lifestyle where they eat tiny amounts all day long. They do the same at mealtime, seeming to just nibble at their food. While this is a very effective weight control technique for some people, think twice before adopting it if it’s not your natural style. It can be very easy to overeat and hard to break the habit of eating regular meals.

I’ve been a snacker my whole life. I lost weight eating six times a day, but I carefully monitored everything I ate. The meals were on the light side, and my snacks were 100 - 150 calories each. Whatever your approach, it’s important to keep the calories consumed at night down, so your body can get the rest it needs without having to process a heavy meal.

Feeding Your Brain

Reliable studies from various sources are now suggesting a number of dietary approaches we can take to maintain and even improve our mental capacities as we age. One food repeatedly appearing is vegetables. Studies have demonstrated that people who eat three servings of vegetables a day have brain functioning comparable to someone five years younger. This was especially true when the subjects ate green, leafy vegetables such as romaine lettuce and spinach and cruciferous vegetables like arugula, broccoli, cauliflower, and kale.

Interestingly, fruits did not correlate to an improvement in brain functioning, despite their overall high nutritional content. So while many nutrition guidelines group fruits and vegetables together, as if they were interchangeable nutritionally, keep these studies in mind and be sure to eat at least three servings of vegetables daily. What’s a serving? It’s ½ cup of any fruit or vegetable, except for leafy vegetables, where a serving size is one cup.

While experts believe that 50% of Alzheimer’s cases are hereditary, lifestyle may play a role in the other 50% of cases.* The vitamin E in foods such as leafy vegetables, not necessarily supplements, is expected to be the reason for the delayed decline in mental functioning.

The omega-3 fatty acids found in just one serving fish per week have been shown to cut cognitive decline by 12%. On the other hand, high consumption of saturated fats, such as those found in animal products, or trans fats, found in processed foods such as pastries and crackers, has been shown to double the risk of Alzheimer’s disease.

Finally, studies are taking place on the effects of caffeine and green and black tea and the prevention of Alzheimer’s. It is suspected that the stimulant effect of caffeine, which increases brain activity, may be blocking the production of a protein that causes Alzheimer’s.
* Source: Environmental Nutrition September 2007

Myth Busted – If You’re Not Hungry, Don’t Eat

On the surface, this seems like very sensible advice. We should only eat if we’re hungry. In fact, why would people eat if they weren’t hungry? From years of experience working with overweight people, I can tell you that there are many reasons people eat besides hunger. People eat to relieve stress; some find food takes their mind off of the stressor while others choose crunchy foods to expend the energy that is building up. Sometimes people eat to be social and “fit in,” perhaps succumbing to peer pressure. Workplaces are filled with opportunities to feel the need to eat. Often people eat to decrease fatigue, when what they really lack is enough sleep. Some folks eat out of habit, because it’s mealtime or because they always eat when they come home from school. A major reason people eat too much is because it tastes good. This common restaurant behavior brings up one last reason diners overeat – because they paid for it. For most people, eating is an enjoyable activity, and people generally seek to have more pleasure in their lives.

These are not good reasons to eat when we’re not hungry, it’s true. However, there are times when a person should eat even if she or he is not hungry, such as upon rising in the morning or after several daytime hours without eating. There are various reasons people sometimes don’t feel hunger, including having a history of calorie restricted dieting or being physically ill. Depression, grief, and anxiety are other common reasons hunger is diminished. Some sedentary people rarely feel tremendously hungry. It’s important to pay attention to your body signals and emotional states. Going more than four hours during the day without eating causes the metabolism to drop as the body strives to preserve energy. It also may result in overeating later in the day.

We need a consistent source of energy (calories) to function well during the day, so don’t let a lack of hunger have you go all day without eating. This is true even if you’re trying to lose weight. Have convenient, healthy snacks on hand, such as nuts, fruit, yogurt, low fat granola bars or popcorn, whole wheat crackers or pretzels, or cheese sticks. You wouldn’t let your car run out of fuel; don’t let your irreplaceable vehicle run out either.

Eating for Age

Recently we looked at metabolism, which can slow down as we age. Doing some regular strength training will help minimize this decline (and improve bone density). Similarly, as we age we find that some of our dietary needs shift over time regarding calorie requirements and certain nutrients.

Young adults: Being obese in our 20s can reduce lifespan by up to 22%, says the American Medical Association. Women in this age group need about 2200 calories and 25 g. of fiber per day while men need on average about 2800 calories and 38 g. of fiber. Many people over-consume their calories, but fall short on fiber. Another concern is cholesterol, a measure often overlooked by this age group. Plaque buildup begins in the late teens, so burgers and French fries are not a good regular choice even at this age. Bone-building ends by age 30, so adequate calcium consumption, 1200 mg./day, is important for both young men and women. Finally, young women need more iron than older women (18 mg. vs. 8 mg. per day), due to menstrual cycles.

Middle age adults: Emphasizing a healthy diet can pay off for this age group by avoiding weight gain and minimizing the need for prescription drugs. Middle age women need some 200 calories a day less than younger women (about 2000 calories) and men 400 fewer calories (2,400) than their younger counterparts, while fiber needs remain the same for both genders up to age 50. The DASH (Dietary Approaches to Stop Hypertension) diet not only lowers blood pressure in many adults, but also can eliminate the need for blood pressure lowering medication. In addition, cholesterol levels and the need for medication are often reduced by the classic heart healthy diet which focuses on vegetables, fruits, whole grains, lean meats, legumes, and low or fat free dairy products. Finally, people in this age group need somewhat less calcium a day, 1000 mg., equivalent to about two servings of milk products.

Older adults: As calorie needs and appetite decline, choosing nutrition-packed foods becomes even more important. While women in their 70s need only about 1800 calories a day and men 2200 calories, their daily calcium needs are again at 1200 mg. as bone density declines with age. At this point, the need for fiber declines some, with women at about 21 g. of fiber and men 30 g. Seniors usually need to supplement calcium and vitamins B12 and D, along with staying hydrated.*

* Source: onHealth August 2007

Metabolism and Weight

In my wellness work, I’ve helped hundreds of people lose weight. It’s a complicated process, one that 60% of our population could benefit from. Women in particular say they have a hard time losing weight, and they find it gets harder to shed pounds as they age. Some of these difficulties may relate to their metabolism.

Metabolism is defined as “all the energy and material transformations that occur within living cells” (1) or more simply as the rate at which the body burns calories. Because losing weight requires that we burn more calories than we consume, metabolism often blamed for excessive weight gain or difficulty shedding pounds. While it’s true that hypothyroidism or underactive thyroid can slow metabolism and cause weight gain, the result is an increase of only about 10-15 pounds.

Many things influence metabolism, including genetics, age, eating habits, muscle-to-fat ratio, and activity level. These last three items are what I focus my clients’ attention on, as they have some control over these factors. If you’d like to increase your body’s ability to burn calories, take these measures:

• Engage in strength training at least twice/week to increase muscle mass. Muscle burns more calories than fat does, which explains why men tend to lose weight more easily than women do. Men have more muscle as a percentage than women have.

• Eat breakfast within two hours of rising to start up the energy-burning furnace. And eat small, healthy snacks between meals to keep your metabolism up. Think of your metabolism like a fire: keeping wood you on the fire enables it to keep burning. When you go too long without eating, the metabolism slows down to conserve energy. That means fewer calories are being burned.

• Be sure to eat enough protein. Resting metabolism increases after consuming protein because it takes more energy to digest protein. Healthy protein choices include lean meats; fish; low fat cheese; eggs, nuts and peanut butter in moderation; beans (legumes, not green beans); tofu and fat free or 1% milk. For recipes high in protein, check this page on my website.

Keep in mind the effects of diet on fat loss and don’t cut back on your calories too much. When calories are severely restricted without adding exercise, only 50% of the weight lost is fat. The remainder is lean tissue such as muscle. With moderate calorie restriction (500 – 1000 calories decreased per day), 75% of the weight lost is fat. The way to maximize fat loss, up to 97%, is to add exercise to a moderate reduction of calories.(2)

1. W. Hoeger and S. Hoeger, Principles and Labs for Fitness and Wellness, Wadsworth Group 2002, p.121
2. Ibid, pg. 203

The Power of Positive Habits

Did you know that habits are incredibly powerful tools for personal growth and success? Habits affect virtually every aspect of your life. Your weight and health are determined by your eating habits. Your relationships with people are determined by your social habits. Your success at work is determined by your work habits and your sleeping habits dictate how well you sleep. You have sexual habits and even have buying habits. Your character, health, career success, and virtually every aspect of your life are indeed determined by your habits.

The dictionary defines a habit as an acquired behavior pattern regularly followed until it has become almost involuntary. The most important words in this definition are acquired and almost involuntary. You may not realize it, but it really is east to acquire positive habits to change your life. Consider the phrase almost involuntary. This means the habit is so powerful in your mind that it is almost unstoppable!

What is a positive habit? A positive habit is simply a habit that produces the positive benefits, actions and attitudes you want to acquire and make a part of your life. Why is there such great power in positive habits to effect change? Because habits, by their very nature, are automatic. After a period of time they can become permanent. The power of positive habits can bring you success, happiness, and a healthy weight.

So how do you go about adding new positive habits to your life? It's really quite easy. You simply begin repeating an action, attitude or thought process every day for at least 21 days. Research has shown that an action that is repeated for a minimum of 21 days is likely to become a permanent habit. But be careful – from my experience it takes much less than 21 days to lose a good habit, like walking the dog. When life gets challenging and I can’t do the daily good things I usually do for myself, such as going to the gym, I make it a point to go at least once a week. This way the habit is maintained and it’s much easier to get back on schedule when things settle down.

Remember that positive habits have positive benefits, and you will reap those benefits for as long as you maintain that habit. So think about one positive habit you'd like to acquire, and begin today to put it into action!

Your Body is Your Temple

Perhaps you’ve heard it said that your body is God’s temple, so you should treat it with respect and care for it. I don’t disagree with this viewpoint; I just don’t find it very motivating when I need to change the way I eat, exercise, or handle some other aspect of my wellness. After all, there are approximately 6,697,254,000 people (a 2008 estimate from World Bank) in the world today, so what’s one more or less to God?

I do find it compelling to consider, however, that my body is my temple – and I only have one. When this one dies, the game is over. Have you ever thought that there is nothing you can accomplish, no goal you can have on this earth that doesn’t require your body. Even thinking, writing, and praying all require your mind. And you cannot escape from your body; it goes everywhere you do. We’ve all experienced this fact when we’ve overeaten.

I’m still surprised how so many people don’t realize the control they have over their health and wellness. It is possible for most dissatisfied people to feel better, have more energy, and look better. If you struggle seeing your body as a temple, try this. Mentally step outside the planet and look down at your life and yourself. Imagine that your guardian angel is allowing you, a spirit, to have a physical experience on wonderful planet earth, where you can enjoy eating delicious food, relaxing on the beach, sinking into bed after a long day, and hiking through a beautiful woods. What kind of body would you want to occupy to have these experiences? Would you want to carry 50 unnecessary pounds with you? Would you choose to be addicted to nicotine? How strong and flexible would you like to be?

Most of us will never have a body suitable for a magazine cover. That’s okay, because we don’t need one. Remember that your body is your vehicle for traveling through life. Give yourself the most enjoyable ride you can, and begin nurturing yourself today!

Toasting Your Good Health

It’s the season to celebrate – weddings, graduations, Mother’s Day, Father’s Day, and the list goes on. I’ve had two graduations just this month and my daughters’ 21 birthday (twins). While I do some moderate drinking, I should point out that, from a health perspective, there are pros and cons to consuming alcohol. Experts advise that moderate alcohol consumption can have health benefits, but too much imbibing can quickly reverse any positive effects. Moderate drinking is considered to be one drink a day for women and two for men of all ages.

Generally health officials do not advise people who currently don’t drink to start. But if you currently enjoy alcohol, keep in mind that moderate alcohol consumption may provide some health benefits such as reducing the risk of developing heart disease or dying of a heart attack and reducing your risk of strokes, gallstones, and possibly diabetes. However, excessive alcohol consumption has been correlated to serious health problems including: cancer of the pancreas, mouth, pharynx, larynx, esophagus, liver, and breast; pancreatitis, especially in people with high levels of triglycerides in their blood; sudden death in people with cardiovascular disease or heart muscle damage leading to heart failure; stroke and brain atrophy (shrinkage); and cirrhosis of the liver (mayoclinic.com).

If you watch your weight, do consider the calories. Drinks toting the highest calorie counts are:

• margaritas in a pint glass – 550
• mudslides (4.5 oz.) – 417
• Long Island ice teas (7 oz. +) – 380
• white Russians (6 oz.) – 320
• and the popular piña coladas (6 oz.) – 293

Your best bets include:
• rum (1 oz.) and Diet Cokes – 65
• vodka (1 oz.) and sodas – 65
• and white wine spritzers (4 oz. wine) – 80
• bloody Marys (5 oz. +) – 90
• light beer (12 oz.) – 103

Why You Should Choose Food Over a Supplement

While I don’t sell supplements, I do take a few, as my physicians advise. There are just certain nutrients I need that are hard to get enough of through diet. (I’ll explore those in an upcoming post.) With that said, I still use my diet to get the vast majority of the substances I need. Perhaps you can, too.

Hardly a day goes by without a claim by a marketer promoting a new antioxidant substance or compound, aimed at countering the damaging effect of oxidation caused by free radicals. This is serious stuff, as studies suggest that oxidation can damage DNA and transform normal cells into cancerous ones. Oxidation can also damage the eyes, the brain, and cartilage. Yet the American Heart Association now recommends against taking antioxidant supplements because clinical trials have not confirmed the benefits of these substances. In fact, some studies have even suggested a risk among certain populations.

The good news in all of this may lie in the reason some of these studies have been unsuccessful: it may take combinations of antioxidants to have a protective effect. These combinations are best found in whole foods and accessed through a varied and nutritious diet. In fact, according to Consumer Reports onHealth September 2007 issue, the average person has no need for supplements of vitamins A, C, E, or beta-carotene, known for their antioxidant effect.

There is considerable misinformation about supplements. Labeling a substance as “natural” does not make it safe; consider arsenic or hemlock. The idea that a supplement has been used for centuries does not guarantee its effectiveness or safety; many Chinese herbs can have damaging side effects. Some supplements interfere with prescription drugs and may in fact cause harmful effects. Finally, supplements are only loosely regulated by the government; studies confirm that the labels often do not accurately reflect the true ingredients of the contents.

Instead of looking to pills, focus on a broad selection of fruits, vegetables, legumes, nuts, and whole grains. These foods will get you the entire array of plant chemicals along with the fiber. Look for variety in colors, as each color generally represents a different and important set of phytochemicals. Select dark and bright red, orange, yellow, green, purple and white foods. Rather than focusing on “super foods,” broaden your choices. This way you can omit a food you don’t like without much negative impact. Finally, be sure to maintain overall good eating habits as the inclusion of one star food such as pomegranate juice or dried plums (prunes) will not compensate for generally unhealthy habits.

Food Allergy Quiz Answers

Last time I asked you five questions to test your knowledge of food allergies. In case you missed it, here are the questions and answers:

1. If you experience gas or cramps from milk, bran, or broccoli, you’re probably allergic to them.
False. These are common signs of a food intolerance resulting from digestive problems such as a lack of certain enzymes or difficulty processing some substances such as fiber or sulfites. With an allergy, the immune system treats certain food proteins as invaders.

2. If you find lactose or high-fiber foods difficult to digest, you should avoid them altogether.
False. Often these foods can be tolerated in small quantities while gradually increasing the amount consumed.

3.You can experience harmful reactions to wheat and not even realize it.
True. Celiac disease strikes about 1 out of 130 people, a cross between an intolerance and an allergy to the gluten in wheat. Many who have the disease have no recognizable symptoms other than nutrient deficiencies.

4. The greatest food allergy risks are from seafoods, not nuts.
True. Seafood allergies are twice as common as nuts or peanut allergies and can be very serious. See your doctor if you have a reaction after eating seafood, even if you’ve never had a problem before.

5. Products labeled as “manufactured in a facility that processes peanuts” are just as risky as those labeled “may contain peanuts.”
True. Manufacturers can use either phrase, so if you have an allergy, avoid foods with either label.

Source: Consumer Reports on Health November 2007

If you find yourself experiencing discomfort and various symptoms after eating, keep a journal of exactly what you eat, how much and when. Look for patterns and try to isolate the source by combining fewer foods. Consult your doctor if serious discomfort occurs or for help in determining the cause (and remedy) of such symptoms. Gas, bloating, nausea and other forms of digestive distress are not normal, so don’t dismiss them. Nurture your body today!

Test Your Knowledge of Food Allergies

While about 25% of adults claim to have a food allergy, only about 2% have a true allergy. Most of the rest of are experiencing some level of food intolerance, a much less serious condition. Understanding the difference can make life easier for those with intolerances while avoiding a serious reaction for those with a real allergy. Take this true-false quiz to test your knowledge:

1. If you experience gas or cramps from milk, bran, or broccoli, you’re probably allergic to them.

2. If you find lactose or high-fiber foods difficult to digest, you should avoid them altogether.
3.You can experience harmful reactions to wheat and not even realize it.

4. The greatest food allergy risks are from seafoods, not nuts.

5. Products labeled as “manufactured in a facility that processes peanuts” are just as risky as those labeled “may contain peanuts.”

Want the answers? Stop back on May 17 when the answers will be posted! Until, keep on nurturing yourself, body, mind, and spirit.

Nuturing Your Mind and Soul

When we think about physical wellness, it’s important to consider the quality of what we’re taking into our bodies: the food we eat, the beverages we drink, and the air we breathe. But to look, feel, and do our best in every way, we also must consider what we allow into our minds, through our ears and eyes.

I find myself very affected by my surroundings and experiences. Consider what you’re taking into your psyche each day from:

• Newspapers, television and radio news, and Internet new sites (are you a CNN addict?)

• Television shows, DVDs, and theaters (how much violence, death, and crime are you exposed to each day?)

• Other media/displays such as mail advertisements, billboards, bumper stickers, and signs.

• Conversations you hold or overhear at work, on the bus, at the gym, in line anywhere, and so forth.

Talk of recession, war, unemployment, high gas prices, and the ailing real estate market are common topics that are almost impossible to avoid.
To nurture our minds and souls, we must be aware of and intentional about what we expose ourselves to. I urge you to neutralize any negative influences with uplifting music; inspirational and educational reading, television, and movies; and positive, success-oriented people. Limit your exposure to the news, and make it a daily practice to count your blessings and your successes. Make the time to care for yourself spiritually in whatever way works for you, and do so every day. Adopt these simple habits and expect the same results studies have found repeatedly to occur – improvements in sleep, reduction in pain, enhanced resistance to colds and flu, and an overall greater sense of well-being.

There’s no getting around it – exercise is not an option if we want to look and feel our best. It helps prevent every major disease you can find, enhances mood, improves appearance and confidence, increases energy, and relieves stress. With over 600 major muscle groups in your body, you are designed for movement.

So how can a busy person manage to exercise on a regular basis? First, find an activity that you truly enjoy. Don’t say “I can’t” but rather ask “how can I…?” when both seeking an appropriate exercise and figuring out how to fit it into your schedule. Identify a variety of activities you enjoy, incorporating aerobics, strength training, and flexibility.

Be creative and flexible when planning your exercise sessions, being sure to plan them each week and put them on your calendar. I like to schedule my exercise early in the week, in case something absolutely unavoidable comes up to prevent me from keeping my exercise commitment. Then I have time to reschedule my sessions later in the week. Do your best to exercise at least once a week to maintain your exercise habit.

Another success strategy is to have an exercise buddy, someone who can hold you accountable. Choose someone that will help you stay on track, not someone you’ll have to encourage on an ongoing basis. We all need the occasional motivational boost, but overall you’ll be more successful if you can find a partner who is as committed as you are to being well. A lifestyle coach or personal trainer is another option, especially if you’d like to have the help of an expert.

Be prepared for schedule changes. Keep extra tennis shoes at your desk and/or in your car. You never know when a meeting will cancel and you'll have an hour to kill. Finally, remember that ten minutes of activity are better than no activity at all. Go easy on yourself, and get going!

Taking Weekends Off From Healthy Eating

As a lifestyle coach specializing in weight loss, I’ve been asked what I think about weight loss diets that let people take weekends off. My reply was always, not much! Saturdays and Sundays account for almost 29% of the week. How many goals can you achieve working on them only 71% of the time? Because it takes a reduction of 3500 calories to lose a pound, any deficits you accomplished during the week can easily be reversed on the weekend. And many people think their weekends start on Friday night! You may find you can be successful allowing yourself one treat on the weekend, such as a moderate dessert or glass of wine, especially if you’re more active then. Watch the scale carefully and see how this approach works for you. Click here for a list of resources that can enhance your wellness.

Myth Busted – Snacking Leads to Weight Gain

For years we were advised not to eat between meals: it was bad for our teeth and it caused us to gain weight. Snacking, in general, however does not lead to weight gain; eating more calories than we expend does. It’s a balancing act – to maintain weight, we must to eat as many calories as we burn – and no more.

When you snack, however, keep in mind that some snacks are better for you than others. Choose fruit, low fat dairy products, whole grain crackers or a handful of nuts. Dry cereal, hard boiled eggs, or peanut butter on celery or dates are other nutritious choices. For other ideas on how to snack and still lose weight, click here.

Improve Your Mental Clarity

Have you found yourself feeling forgetful, unfocused, scattered, or confused, especially when making decisions? Sometimes referred to as “brain fog,” this sensation can result in declining productiveness, self-esteem and mood. It’s often chalked up to old age and the onset of dementia.

This is typically not the case, however, according to studies of older adults. Forgetfulness, attention lapses, and diminished mental sharpness were more closely related to mood and general health than to age or the risk of Alzheimer’s disease. It may be the side effect of a medication, the result of an underlying medical condition, or most often the result of a sleep or mood disturbance or everyday stress.

Here are some steps you can take if you’d like to improve your mental clarity:

o See your doctor to determine if high blood pressure or an imbalance in body chemistry, hormones, or metabolism is to blame. A host of problems such as abnormal blood sugar, iron or vitamin B12 deficiency, or a narrowing of the blood vessels to the brain all can have cognitive effects. Researchers have found that chronic pain can cause people to forget appointments, bills, and other responsibilities.
o Discuss any medications you take with your physician and see if you can replace any that may dull the senses. The most serious offenders are anticholinergics, used to treat asthma, stomach ulcers, and urinary incontinence.
o Take a break from ongoing stress and multitasking, which can be debilitating over time. Short bursts of stress can release hormones that enhance responsiveness and cognitive ability, but prolonged stress, even from multiple small stressors, can have the opposite effect. Ask for support, get more sleep or take a vacation.
o Be sure to get the optimal 7-8 hours of sleep a night. Studies have found that sleeping six hours a night for two weeks had the same negative effect on thinking as did staying up for 24 hours! Try to sleep the same hours each night, avoid alcohol and caffeine a few hours before bed, and exercise early in the day.
o Engage in physical activity to increase blood circulation to the brain, enhance neural activity, and improve your ability to plan and carry out tasks efficiently.
o Make the time to socialize and interact with other people. Researchers have fond a correlation between frequent contact with others and higher scores on tests of cognitive function.
(Source: Consumer Reports onHealth March 2008)

Change Your Thinking, Change Your Weight

The thoughts we hold directly impact our results. One of the key shifts I had when I successfully lost weight was to begin asking myself, "What would a thin person do in this situation?" Shifting my thoughts to those of a thin person led to changing my behaviors to those of a thin person, and those changes ultimately affected my weight.


Remember in The Secret how Rhonda Byrne said she can now eat anything she wants and still weigh 116? I think an important point that isn’t stated as clearly as it might be is that she no longer wants to eat the kind or quantity of food that would cause her to gain weight. She thinks like a thin person, buys clothes to fit a thin person, and eats the way a thin person does, savoring her food. Her behaviors are aligned with her thoughts, and thinness is the result. Check this out to learn more about nurturing yourself.