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 influenced by your eating habits. Your relationships with people are affected by your social habits. Your success at work is impacted by your work habits and your sleeping habits dictate how well you sleep. You have sexual habits and even 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 propel you toward success, happiness, and a healthy weight.
Wednesday, February 15, 2012
Wednesday, February 8, 2012
Keep Your Food Safe
Do you know how to keep your food safe? Try this true-false quiz to see!
1. To keep most bacteria in a state of suspended animation, keep your refrigerator below 40 degrees F.
2. Although using a thermometer is the only way to know for sure the temperature of your refrigerator, only one in four households uses one.
3. Looking at and sniffing food is a reliable way to determine if most foods are safe to eat.
4. It’s okay to trim away the mold from hard cheeses or firm fruits or vegetables, such as carrots or bell peppers, and eat the rest.
5. The five-second rule, that it is safe to eat a food if it is picked up within five seconds of being dropped, is a myth.
6. Foods kept frozen continuously at 0 degrees F or colder are safe to eat indefinitely.
7. During a power outage, meat and seafood should not be refrozen if the power has been out for over 8 hours.
The answers: 1. T 2. F, only one in nine uses a thermometer. 3. F., this will detect the presence of spoilage microorganisms, not necessarily food pathogens. 4. T, it’s difficult for the mold to penetrate dense foods. However, if you find spots of mold on porous foods like bread or soft foods such as yogurt, discard the food because it could be contaminated below the surface. 5. T, this is a myth; the food picks up bacteria immediately on contact. 6. T, although the taste and appearance may deteriorate over time. 7. F, they can be refrozen if they still contain ice crystals or the freezer temperature has not risen above 40 degrees F.
Source: Nutrition Action Healthletter November 2011
1. To keep most bacteria in a state of suspended animation, keep your refrigerator below 40 degrees F.
2. Although using a thermometer is the only way to know for sure the temperature of your refrigerator, only one in four households uses one.
3. Looking at and sniffing food is a reliable way to determine if most foods are safe to eat.
4. It’s okay to trim away the mold from hard cheeses or firm fruits or vegetables, such as carrots or bell peppers, and eat the rest.
5. The five-second rule, that it is safe to eat a food if it is picked up within five seconds of being dropped, is a myth.
6. Foods kept frozen continuously at 0 degrees F or colder are safe to eat indefinitely.
7. During a power outage, meat and seafood should not be refrozen if the power has been out for over 8 hours.
The answers: 1. T 2. F, only one in nine uses a thermometer. 3. F., this will detect the presence of spoilage microorganisms, not necessarily food pathogens. 4. T, it’s difficult for the mold to penetrate dense foods. However, if you find spots of mold on porous foods like bread or soft foods such as yogurt, discard the food because it could be contaminated below the surface. 5. T, this is a myth; the food picks up bacteria immediately on contact. 6. T, although the taste and appearance may deteriorate over time. 7. F, they can be refrozen if they still contain ice crystals or the freezer temperature has not risen above 40 degrees F.
Source: Nutrition Action Healthletter November 2011
Wednesday, February 1, 2012
Safe Kitchen Practices
How you handle food, dishes, and cleaning aids in the kitchen can make a big difference in the safety of your kitchen. Here are some tips I picked up from the November 2011 issue of Nutrition Action Newsletter, published by CSPI, the Center for Science in the Public Interest:
- Most sponges and dish cloths are contaminated with coliform bacteria, yeast, and mold. Microwaving a wet sponge at high power for one minute eliminates most of these. (Make sure the sponge is wet to avoid setting it on fire.) Running it through the dishwasher is almost as effective. For dish cloths, use a fresh one each day.
- Wash your counters with soap and water; chemical disinfectants are not necessary for generally healthy people.
- Clean your plastic or wood cutting boards with soap and water, run small ones through the dishwasher, and replace any that have ruts so deep that food remains after cleaning.
- Dishwashers use less water than washing dishes by hand and they help prevent foodborne illnesses. As much as possible, run everything through the hot water and heat-dry cycles of the dishwasher. It also helps to rinse the dishes as soon after use as possible, to make it easier to clean the bacteria off.
- Regularly clean the inside of your dishwasher, including the rubber seals, with a disinfectant or bleach solution to remove harmful black yeast, found in 56% of the homes sampled.
- Finally, wash your hands before and after handling food. To do this effectively, scrub your hands with soap (not antibacterial soap or dish detergent) under running water for 20 seconds, rinse with clear water, and dry them with a clean towel. It’s the scrubbing with soap, not the temperature of the water, which does the trick.
- Most sponges and dish cloths are contaminated with coliform bacteria, yeast, and mold. Microwaving a wet sponge at high power for one minute eliminates most of these. (Make sure the sponge is wet to avoid setting it on fire.) Running it through the dishwasher is almost as effective. For dish cloths, use a fresh one each day.
- Wash your counters with soap and water; chemical disinfectants are not necessary for generally healthy people.
- Clean your plastic or wood cutting boards with soap and water, run small ones through the dishwasher, and replace any that have ruts so deep that food remains after cleaning.
- Dishwashers use less water than washing dishes by hand and they help prevent foodborne illnesses. As much as possible, run everything through the hot water and heat-dry cycles of the dishwasher. It also helps to rinse the dishes as soon after use as possible, to make it easier to clean the bacteria off.
- Regularly clean the inside of your dishwasher, including the rubber seals, with a disinfectant or bleach solution to remove harmful black yeast, found in 56% of the homes sampled.
- Finally, wash your hands before and after handling food. To do this effectively, scrub your hands with soap (not antibacterial soap or dish detergent) under running water for 20 seconds, rinse with clear water, and dry them with a clean towel. It’s the scrubbing with soap, not the temperature of the water, which does the trick.
Wednesday, January 25, 2012
The 10 Commandments of Health
Do you know who George W. Culver was? I learned recently that in 1928 he was Congress’ first appointed doctor, serving for 38 years. I like his approach to wellness, his 10 Commandments of Health, because they’re based in moderation. Extreme approaches may work for a while, but they’re almost impossible to maintain, so I encourage moderation in almost all things.
Here are Culver’s 10 Commandments of Health:
1. Eat wisely.
2. Drink water plentifully.
3. Eliminate thoroughly.
4. Bathe cleanly. (Remember, it was 1928!)
5. Exercise rationally.
6. Accept inevitable; don’t worry.
7. Play enthusiastically.
8. Relax completely.
9. Sleep sufficiently.
10. Check up occasionally.
How do you fare on these? They are all areas I cover, so be sure to stay with me. As you go about making changes, take it one commandment at time. Keep in mind you can work on it gradually. For instance, rather than trying to sleep 45 minutes more each night, add ten minutes at a time until you reach 45 minutes. Once you’ve made a habit of your first goal, select another. It’s okay to start with the easier ones first. Success breeds success.
If you’d like help in any area, check out my website or give me a call. These 10 commandments are all about making lifestyle choices to help you look, feel, and be your very best!
Here are Culver’s 10 Commandments of Health:
1. Eat wisely.
2. Drink water plentifully.
3. Eliminate thoroughly.
4. Bathe cleanly. (Remember, it was 1928!)
5. Exercise rationally.
6. Accept inevitable; don’t worry.
7. Play enthusiastically.
8. Relax completely.
9. Sleep sufficiently.
10. Check up occasionally.
How do you fare on these? They are all areas I cover, so be sure to stay with me. As you go about making changes, take it one commandment at time. Keep in mind you can work on it gradually. For instance, rather than trying to sleep 45 minutes more each night, add ten minutes at a time until you reach 45 minutes. Once you’ve made a habit of your first goal, select another. It’s okay to start with the easier ones first. Success breeds success.
If you’d like help in any area, check out my website or give me a call. These 10 commandments are all about making lifestyle choices to help you look, feel, and be your very best!
Wednesday, January 18, 2012
Wellness is a Cost Effective Choice
I’m working on my next Toastmasters speech which includes the perspective that wellness is a choice. We do not have to be victims of genetics. In addition to the obvious benefits of choosing to be well (we feel good and are able physically to do what we want), it’s also cost effective. According to AARP, the cost of four diseases associated with obesity and smoking – diabetes, hypertension, heart disease, and stroke – is $238 billion a year. Over half of that is paid by your tax dollars, through Medicare and Medicaid.
Overweight and smoking are two risk factors most of us can do something about. As I reported in November, some 16% of adults and 23% of teenagers still smoke. In Arizona alone, that’s a million people! And if the associated diseases aren’t expensive enough, look at the cost of cigarettes today. In Arizona, the average price per pack is $6.87, and in New York, where they’re the most expensive, it’s a mind-boggling $11.90. (I remember having to sell cigarettes at my first job in a drug store in Rochester, NY where the cost per pack was a mere 54 cents.)
Thankfully smokers are in the minority. Not so with overweight, a condition 70 percent of the population experiences. While smoking has declined over the years, overweight and obesity are still on the rise. The Urban Institute forecasts that this rise will add another $466 billion to the total cost, without even factoring in inflation.
What choices can you make that will support your wellness? Next week I’ll cover the ten commandments of health.
Overweight and smoking are two risk factors most of us can do something about. As I reported in November, some 16% of adults and 23% of teenagers still smoke. In Arizona alone, that’s a million people! And if the associated diseases aren’t expensive enough, look at the cost of cigarettes today. In Arizona, the average price per pack is $6.87, and in New York, where they’re the most expensive, it’s a mind-boggling $11.90. (I remember having to sell cigarettes at my first job in a drug store in Rochester, NY where the cost per pack was a mere 54 cents.)
Thankfully smokers are in the minority. Not so with overweight, a condition 70 percent of the population experiences. While smoking has declined over the years, overweight and obesity are still on the rise. The Urban Institute forecasts that this rise will add another $466 billion to the total cost, without even factoring in inflation.
What choices can you make that will support your wellness? Next week I’ll cover the ten commandments of health.
Wednesday, January 11, 2012
More Sweet News
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. Type 1 diabetes occurs when the body does not produce insulin, a result of genetics and unknown factors. Genetics and lifestyle factors cause the much more prevalent type 2 diabetes, where either the body does not produce enough insulin or the cells don’t respond to insulin. Sugar 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. According to Consumer Reports, more than a dozen good-quality studies have failed to find any link between sugar in children's diets and hyperactive behavior. In one study, parents who were told that their children had been given sugary drinks went on to rate their children as hyperactive. In reality, their children had really been given a sugar-free drink and the difference was in the parents' perception. Health experts believe that it’s the events where sugar is consumed in large quantities, such as birthday parties, that promote the high energy.
This is not intended to encourage you to embrace sugar. Unless you have medical advice to the contrary, the adage “moderation in all things” is likely to be an effective approach to sugar.
Wednesday, January 4, 2012
How Sweet are You?
Based on the average American’s diet, you’re probably pretty sweet! Did you know that most people eat about 400 calories worth of added sugar each day? That’s 20 teaspoons of sugar! Find that hard to believe? Take a look at these sugar contents, keeping in mind that one teaspoon of sugar equals 4 grams and 16 calories:
• 12 oz. soda = 8 tsp.
• 1 tablespoon ketchup = 1 tsp.
• 1 tablespoon creamer = 2 tsp.
• 8 oz. sweetened yogurt = 7 tsp.
• 1 tablespoon jam = 1.5 tsp.
• 1 oz. chocolate = 4 tsp.
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).
Do health experts suggest that we ban sugar altogether? Not necessarily, although the 2005 Dietary Guidelines for Americans recommend adding no more than 8 tsp. per day sugar based on a daily diet of 2,000 calories. That’s the equivalent of 32 grams or 6% of your total calories for the day.
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.
• 12 oz. soda = 8 tsp.
• 1 tablespoon ketchup = 1 tsp.
• 1 tablespoon creamer = 2 tsp.
• 8 oz. sweetened yogurt = 7 tsp.
• 1 tablespoon jam = 1.5 tsp.
• 1 oz. chocolate = 4 tsp.
Do health experts suggest that we ban sugar altogether? Not necessarily, although the 2005 Dietary Guidelines for Americans recommend adding no more than 8 tsp. per day sugar based on a daily diet of 2,000 calories. That’s the equivalent of 32 grams or 6% of your total calories for the day.
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.
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