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.