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!

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.

More Sweet News

We all know that sugar (in pure form or one of its many disguises) is not a health food. But it’s also not necessarily as evil as it’s made out to be. Sugar, a type of simple carbohydrate that the body uses for energy, occurs naturally in many healthy foods such as fruits, vegetables, milk and some grains. Sugar in its various forms is also added to foods and beverages because it enhances flavor, gives baked goods texture and color, acts as a preservative, enables bread to rise, is a bulking agent, and balances the acidity of vinegar and tomatoes.

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.

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.

Resolve to Embrace Healthy Habits in 2012

Many people will be thinking about their new year’s resolutions this week. With New Year’s Day falling on a Sunday, the start of a new week, it’s inviting to consider embracing a whole new lifestyle to kick off the new year. Unfortunately, many people set goals that are unrealistic and end up feeling discouraged.

Set yourself up to succeed this year by choosing one or two habits to implement that will improve your overall health. Perhaps it’s replacing soda with unsweetened iced tea or water. If an all-out switch is too lofty, start with just one day a week. You can always increase the days as you go. Here are some other possible habits you might consider starting with:

• Walking ten minutes (or once around the block) every day.
• Eating one serving of vegetables at lunch and/or dinner every day.
• Listing ten things to be grateful for every day.
• Keeping a food diary of what you eat.
• Incorporating one physical activity the family can do together every weekend, such as hiking, swimming, or Frisbee.
• Setting an alarm to remind yourself every 90 minutes to get up and stretch when at your desk.

Adopting small, simple habits will enable you to be successful, and success breeds success. Start with just one or two and once you have those down, add another or step those up. If you miss a day, don’t worry. Just start over. The point is not to be perfect, but to be on the path.

Did You Eat the Whole Thing?

It’s holiday time and food is everywhere. I believe in moderation in all things, so I don’t encourage people to eliminate the foods they really love. It’s a matter of portion control. When I joined Weight Watchers in 1994, one of my primary goals was to learn how much to eat. I grew up with three brothers who ate whatever they wanted, it seemed, and restaurant sizes were already starting to expand.

Does watching portion sizes mean you have to weight and measure everything? Well, when you can do so at home, it helps. But don’t become obsessed with it. WebMD and Weight Watchers have some great tips for estimating how much food you actually have on your plate. This is a great thing, because researchers have found that people tend to underestimate how much they eat, a sure recipe for weight gain! Use these comparisons to help you get started:

• 3 oz. meat = deck of cards, the palm of your hand or a cassette tape
• 2 oz. nuts or peanut butter = golf ball
• 1 teaspoon = a poker chip or the tip of your pinkie finger
• 1 tablespoon = your thumb from the end to the first knuckle
• 1 oz. chips = six large tortilla chips or 20 potato chips
• 2 servings of rice = light bulb
• 1 c. vegetables = a baseball or your fist
• 2 c. leafy vegetables = two tennis balls
• Baked potato = computer mouse
• ½ c. pasta = ½ of a baseball
• 1 serving waffle or pancake = CD
• 1 small muffin = a tennis ball
• ½ bagel = a hockey puck
• 1 oz. cheese = one die

For a great wallet-sized guide to portions, visit WebMD at: http://www.webmd.com/diet/printable/wallet-portion-control-size-guide

If you’re not sure how many portions you should be eating a day, give me a call to schedule your personal consultation.

Stay Active During the Holidays

With the increased demands on us, it’s easy to give up exercise during the holidays. Who has time for trips to the gym or exercise classes when there is shopping, decorating, mailing, baking, and so forth to accomplish? People intent on enjoying their holidays do! Actually, maintaining your exercise program is essential to getting the greatest pleasure from your holidays.

Given the hectic pace, be creative in your approach. Rather than eliminate exercise, look for ways to modify your regular routine. Cutting the time in half is better than skipping it altogether. Take a walk during your child’s piano lesson. Try NEAT, non-exercise activity thermogenesis, to expend calories by building activity into your day. Stand rather than sit, and pace rather than stand. Return telephone calls on your cell phone while walking, ironing, or folding laundry. Park at a distance from the store, and make several trips to the car. Strive to take the stairs everywhere, and be less efficient at home to take the stairs more often.

Keep in mind that activity is an effective way to alleviate stress. Consider trying yoga, a wonderful relaxation technique. Besides the great physical benefits it affords, yoga harmonizes the body with the mind, enabling people to perform activities efficiently while enhancing overall satisfaction. Need something simpler? Take a brisk walk and spend quiet time alone or invite a loved one and talk out your stress. How about dancing? Music is a terrific mood enhancer, and the aerobic movement will energize you and release excess emotion after a stressful day.

Finally, when planning your holiday activities, include those that get you and others moving. Set up a caroling event or tree-trimming party. When dividing the tasks among family members, choose to decorate or go shopping. Volunteer for a local charity wrapping gifts, delivering gift baskets, or serving food. Make your family outings and events active. Walk off your holiday dinner and enjoy the lights, go skating, or clear the living room for dancing.

Whatever you choose to do, make it fun and have your best holiday yet this year!