Kare about Health

Vitamin D has been getting lot of press lately. It seems that deficiency in this vitamin can cause more problems than just rickets. Vitamin D is one of the oldest hormones, having been produced by life forms for over 750 million years. Phytoplankton, zooplankton, and most plants and animals that are exposed to sunlight have the capacity to make vitamin D. In humans, vitamin D is critically important for the development, growth, and maintenance of a healthy body, from birth until death. To give you an idea of how the sun helps us in this regard, a light-skinned person will synthesize 20,000 IU of vitamin D in 20 minutes sunbathing on a tropical beach, at which point vitamin D synthesis shuts down for the day (it takes a dark-skinned person 6 to 10 times longer to make this amount). Also to give you an idea of how far off the Recommended Daily Allowances (RDAs) are; recommended doses are from 200-600 IU depending on age. Intake reference values for vitamin D and other nutrients are provided in the Dietary Reference Intakes (DRIs) developed by the Food and Nutrition Board (FNB) at the Institute of Medicine of The National Academies (formerly National Academy of Sciences). In 2008, the American Academy of Pediatrics (AAP) issued recommended intakes for vitamin D that exceed those of FNB. The FNB established an expert committee in 2008 to review the DRIs for vitamin D (and calcium). The current DRIs for this nutrient were established in 1997, and since that time substantial new research has been published to justify a reevaluation of adequate vitamin D intakes for healthy populations. Determinations of DRIs are based on indicators of adequacy or hazard; dose-response curves; health outcomes; life-stage groups; and relations between intakes, biomarkers, and outcomes. For vitamin D, the FNB committee will focus on (1) effects of circulating concentrations of 25(OH)D on health outcomes, (2) effects of vitamin D intakes on circulating 25(OH)D and on health outcomes, and (3) levels of intake associated with adverse effects [21]. The FNB expects to issue its report, updating as appropriate the DRIs for vitamin D and calcium, by May 2010.

Very few foods in nature contain vitamin D. The flesh of fish (such as salmon, tuna, and mackerel) and fish liver oils are among the best sources. Small amounts of vitamin D are found in beef liver, cheese, and egg yolks. Vitamin D in these foods is primarily in the form of vitamin D3 (cholecalciferol) and its metabolite 25(OH)D3]. Some mushrooms provide vitamin D2 (ergocalciferol) in variable amounts. Mushrooms with enhanced levels of vitamin D2 from being exposed to ultraviolet light under controlled conditions are also available. Fortified foods provide most of the vitamin D in the American diet.

A growing body of evidence suggests that Vitamin D deficiency is involved in a multitude of diseases and syndromes. From Alzheimer’s to autoimmune diseases, cancer and even the flu, it seems there is a connection with Vitamin D levels. There is good evidence that Vitamin D deficiency is a causal factor in some 15 different common cancers. (NEJM 2007;357:266–81.)

When scientists at the Australian Institute of Sport recently decided to check the Vitamin D status of some of that country’s elite female gymnasts, their findings were fairly alarming. Of the 18 gymnasts tested, 15 had levels that were “below current recommended guidelines for optimal bone health, the study’s authors report. Six of these had Vitamin D levels that would qualify as medically deficient. Unlike other nutrients, Vitamin D can be obtained by exposure to ultraviolet radiation from sunlight, as well as through foods or supplements. Of course, female gymnasts are not known for the quality or quantity of their diets, or for getting outside much.

But in another study presented at a conference earlier this year, researchers found that many of a group of distance runners also had poor Vitamin D status. Forty percent of the runners, who trained outdoors in sunny Baton Rouge, Louisiana, had insufficient Vitamin D. “It was something of a surprise,” says D. Enette Larson-Meyer, an assistant professor in the Department of Family and Consumer Sciences at the University of Wyoming and one of the authors of the study.

Vitamin D once was thought to be primarily involved in bone development. But a growing body of research suggests that it’s vital in multiple different bodily functions, including allowing body cells to utilize calcium (which is essential for cell metabolism), muscle fibers to develop and grow normally, and the immune system to function properly. Almost every cell in the body seems to have receptors for Vitamin D. “It can up-regulate and down-regulate hundreds, maybe even thousands of genes,” Larson-Meyer says. “We’re only at the start of understanding how important it is.”

But many of us, it seems, no matter how active and diligent we are about health, don’t get enough Vitamin D. Nowadays, many people aren’t going outside very much, and most of us apply sunscreen and take other precautions when we do. The Baton Rouge runners, for instance, most likely “ran early in the morning or late in the day,” Larson-Meyer says, reducing their chances of heat stroke or sunburn, but also reducing their exposure to sunlight.

Meanwhile, as suggested above, dietary sources of Vitamin D are meager. Cod-liver oil provides a whopping dose. But a glass of fortified milk provides a fraction of what scientists now think we need per day.  A major study published online in the journal Pediatrics last year concluded that more than 60 percent of American children, or almost 51 million kids, have “insufficient” levels of Vitamin D and another 9 percent, or 7.6 million children, are clinically “deficient,” a serious condition. Cases of childhood rickets, a bone disease caused by lack of Vitamin D, have been rising in the U.S. in recent years.

Although few studies have looked closely at the issue of Vitamin D and athletic performance, those that have are suggestive. A series of strange and evocative studies undertaken decades ago in Russia and Germany, for instance, suggest that the Eastern Bloc nations may have depended in part on sunlamps and Vitamin D to produce their preternaturally well-muscled and world-beating athletes. In one of the studies, four Russian sprinters were doused with artificial, ultraviolet light. Another group wasn’t. Both trained identically for the 100-meter dash. The control group lowered their sprint times by 1.7 percent. The radiated runners, in comparison, improved by an impressive 7.4 percent.

How much is safe?

So, maybe this is one area where supplements may be in order, but how much to take? “1,000 IU a day and much more for people who are deficient” is probably close to ideal, Larson-Meyer says. This, by the way, is about double the current

Most supplements are not adequate!

recommended daily allowance. Most experts anticipate that this allowance will be revised upward soon. “Well adults and adolescents should take 5,000 IU per day. Two months later have a 25-hydroxyvitamin D blood test, either through ZRT (see below*) or your doctor”, says John Jacob Cannell MD Executive Director, Vitamin D Council.

“National recommendations from the Food and Nutrition Board are 400 to 600 International Units (IU) a day,” Neil Binkley, MD, an Associate Professor in Geriatrics and Endocrinology at the University of Wisconsin said. “That’s simply not enough. Experts recommend somewhere between 1500 to 2600 IU daily. It’s considered a very safe vitamin. One would need daily doses of 40,000 IU or higher before seeing negative side effects.”

Vitamin D is essential for bone health, but Binkley discussed its role in improving muscle function. “One of the primary killers among older adults is falls,” Binkley said. “A sufficient amount of Vitamin D not only enhances bone strength but also improves muscle function thereby reducing the risk of fractures.”

Vitamin D receptors have been discovered in many tissues throughout the body. “There’s a lot that is unknown about vitamin D right now,” Dr. Binkley said. “But there is one certainty – its importance is widespread.” The ubiquitous effects of the “sunshine vitamin” are demonstrated by research studies associating lower circulating vitamin D levels with cancer, type 1 diabetes and cardiovascular disease.

No matter what the experts are saying, the current recommendation seems to be a far cry from what is ideal. Consult with your doctor before beginning supplements. Overdoses of Vitamin D are rare, but can occur.

Flu prevention?

Another side to this that has been getting not nearly enough press is that Vitamin D levels in the blood fall to their lowest point during flu seasons. Unable to be protected by the body’s own antibiotics (antimicrobial peptides) that this gene-expresser engineers, a person with a low vitamin D blood level is more vulnerable to contracting colds, influenza, and other respiratory infections, says Dr. Donald W. Miller, a cardiac surgeon and Professor of Surgery at the University of Washington in Seattle, and former head of cardiac surgery at the VA hospital in Seattle. (His web site is www.donaldmiller.com). There seems to be an interesting correlation between Vitamin D levels and immunity.Why is flu season when sunshine is at it’s lowest level in both hemispheres? Something that scientists are finally zooming in on.

Other things you can do to prevent the flu, according to Dr. Miller: “Avoid sugar. It suppresses immunity. Avoid Omega-6 vegetable oils (corn, safflower, sunflower, peanut, canola, and soybean oil). Americans consume 50 times more of these oils than are necessary for good health. In this amount they are powerful immune suppressants. Take a well-balanced multivitamin/mineral capsule on a daily basis. Eat garlic. Manage stress. Exercise. Get enough rest. And wash your hands. Viruses spread most often from touching contaminated objects, like doorknobs, phones, shared computer keyboards, and shaking hands.”  Hmmm… flu protection in a vitamin? So much safer and cheaper than flu shots, yes?

What can you do?

Get tested for your Vitamin D levels. The only blood test that can diagnose vitamin D deficiency is a 25-hydroxyvitamin D. Dr. Cannell, Dr. Miller, and others (including my MD colleagues at Canyon Ranch) agree that levels should be above 50 ng/ml year-round. Your doctor may try to tell you that anything above 30ng/ml is normal. But it seems that “normal” is not ideal. It can take 2-3 months for the right amount of supplementation to show up in the blood levels, so leave enough time before being re-tested.

* The Vitamin D Council has partnered with ZRT Labs to make a discounted take-home Vitamin D Test Kit that you can order on the Internet. A portion of the proceeds from the sale of each test will be donated to the Vitamin D Council by ZRT to help in their mission to end the worldwide epidemic of vitamin D deficiency. The tests will be available to order in either a quantity of one (1) or four (4). I checked the website today and the one-test kit was $65 and the 4-test kit $220. The 4 test kit is $10 less expensive per test. If you have insurance, you may just want to ask your doctor for a test. Make sure it tests for 25-hydroxyvitamin D.

So, the bottom-line (as I always like to give)… There seems to be balance and moderation in the amount of sunlight exposure (unprotected) that we need for our body to synthesize Vitamin D, and not to stimulate cancer cell growth. Gosh, that moderation thing just keeps showing up, over and over again!

How many of you have had your Vitamin D levels checked? Are (were) you deficient?  Do you care?

Sunshine and good health to all of you!

*** Remember… this is not meant to be a substitute for medical advice. Please discuss your individual situation with your doctor.

It’s Friday! Happy Halloween! Time to check in with our healthy behavior goals.

I maintain my beautiful weight this week. I am trying to look at it from that perspective right now. I am not gaining!  After 5 weeks of trying, I am only 2 lbs. down! Frustrating! Right now, I have been restricted in my physical activity and that, in turn, has caused me to have more nights at home not doing much physical activity and with more access to food! It has been a difficult struggle, but I am not giving up!

What I thought I would focus on this week, is healthy living in general. If you are familiar with Dr. Oz, he made these 5 simple recommendations on the Oprah Show a while back (before he got his own show). Not sure I completely agree with them all, but I think it is a good place to start. I took the liberty (forgive me Dr. Oz) of re-prioritizing them. But, it doesn’t matter what order they are in. If you pay attention to all 5 you will live a healthier life.

1. 

   Getting enough sleep is more important than you think!

   Sleep and Sex. I put this one first because you can do everything else, but you won’t feel good or be healthy if you don’t get enough sleep. Research has shown, that no matter what you think you have trained yourself to “get away with” sleep-wise, MOST adults need 7-8 hours of sleep a night.  There are very few exceptions. It is amazing what goes on in your body when you sleep.  Dr. Oz also recommends that you have sex 2-3 times a week (to garner all those health benefits I mentioned in an earlier article.)

2. Food. He recommends adding the following to your diet;  foods high in anti-oxidants (5-7 servings a day),  At
   

   Eat 5-7 servings of foods rich in anti-oxidants

   least 25g of fiber, 3g/day of omega-3’s (walnuts, flax seed, salmon), red wine or grape juice (1 glass a day), and 4 cups of green or white tea.

3. Exercise. Dr. Oz’s recommendations are for at least 30 minutes a week of strength-training and at least 3 times a week getting your heart rate up with aerobic exercise (60 minutes a week). He also recommends walking every day.
4. Meditate. Trying to reduce stress is important to keep healthy. Dr. Oz suggests that even 5 minutes a day of focused relaxation (meditation) can help you to reduce stress.
5. Vitamins. This is where Dr. Oz and I may differ. Vitamin crazes have come and gone so many times in my career as a health educator.  Does anyone remember Dr. Kenneth Cooper’s “Antioxidant Revolution”? Since his extreme vitamin recommendations back in 1995, we have found that it is not possible to get all of the benefits of these antioxidants in a pill form. There are too many other factors in the whole foods that require a balanced diet to be healthy. You can’t maintain your health by eating poorly and popping vitamins. However, a decent multi-vitamin supplement should suffice if you are maintaining that healthy diet. Some populations may require additional calcium and Vit D as well.

That’s it! Five things!  How many of them are you currently practicing?

Reminder: Please consult with your doctor or health practitioner for medical advice and treatment before starting any new program.

This morning on the Today Show, I watched an update that Matt Lauer did with David Zinczenko who has co-written the books and spearheaded the movement, called “Eat This, Not That”.

Some of the national chain restaurants that were targeted in the past, but have improved their menus in response to this (and a consumer movement) are Red Lobster, Romano’s Macaroni Grill, Starbucks, Jamba Juice, and Ruby Tuesdays.

The good news is that restaurants are responding! Since the first book in 2007, Eat This, Not That has helped call attention to restaurants that serve meals with trans-fatty oils, calorie-and sodium-counts reaching into the thousands, or are low in nutritional value but saturated (pardon the reiteration) with saturated fat.

Since the first published list of the 20 Worst Foods in America over two years ago, a full 10 of those dishes have either disappeared or have been altered significantly. The following items have disappeared from menus:

Baskin-Robbins Chocolate Oreo Shake (Large)
2,600 calories
135 g fat (59 g saturated, 2.5 g trans)
263 g sugars
1,700 mg sodium

Romano’s Macaroni Grill Kids’ Double Macaroni ‘N’ Cheese
1,210 calories
62 g fat
3,450 mg sodium

Ruby Tuesday Colossal Burger
2,014 calories
141 g fat
95 g carbohydrates

The Seared Sea Scallops Salad from Macaroni Grill, a “leafy abomination packed in 1,170 calories, 27 grams of saturated fat, and 2,680 milligrams of sodium” has undergone a 64 percent reduction in calories and an 85% reduction in saturated fat, making it the Most Improved Meal in America.

Eat This at Romano’s Macaroni Grill:

Scallops and Spinach Salad
420 calories
4 g saturated fat
1,510 mg sodium

Then there are the restaurants that refused to disclose (Chipotle comes to mind for me). Red Lobster was one of a handful of restaurant chains that refused to share their food’s nutrition information.  Hmmm… if you won’t talk, you must be hiding something. Fast-forward two years, and in their newest book, “Eat This, Not That! 2010,” Red Lobster has a score of A-. That’s the highest grade for any restaurant in America! It’s largely due to a host of incredibly lean seafood dishes, very few fried foods on the menu, and excellent, low-calorie sides. When at Red Lobster, they recommend you choose an item from the Wood-Grilled menu, and ask for a baked potato with pico de gallo on the side. You’ll consume around 500 calories for an entire meal!

Red Lobster is unique in that it’s a sit-down restaurant that offers nutritious and light sides. Unfortunately, most other restaurants don’t.

Starbucks has expanded its food menu recently and the Egg White, Spinach, and Feta Wrap has just 280 calories and 9 grams of fat, but it’s absolutely packed with 19 grams of protein and 8 grams of fiber. Both slow your digestion, which means you’re eating a light, low-calorie meal, but you won’t feel hungry again for hours. Exactly what you want for breakfast.

Eat This at Starbucks:

Egg White, Spinach, and Feta Wrap
280 calories

9 g fat (3.5 g saturated)

1,140 mg sodium

Here are 5 restaurant survival tips recommended by the authors:

Check the company’s website before you go out
Many of them are now listing the calorie counts, and you’ll know what you’re ordering when you go. If that information isn’t available, you’re at an enormous disadvantage and you may want to consider other options. ** My note: Frequent the restaurants that give that information. It will encourage others to follow suit!

Avoid anything with the word “crispy” or “crisper” in its name
That just means breaded, fried and loaded with bad-for-you fats.

Be careful what you drink
We now drink twice as many calories as we did 30 years ago — more than 400 calories a day! Switch to low-calorie options and you can lose a lot of weight without changing what you eat at all. Or, if you must have that full-calorie drink, order the small size. You might feel as if you’re not getting your money’s worth, but new research from Duke University shows that’s not actually the case. See, the researchers discovered that some fast-food chains are encouraging customers to buy larger soft drinks — which justifies higher prices — by increasing the number of ounces in all sizes of drinks. They know what you may not: Most people subconsciously pick the middle option without considering the actual amount.

Avoid combo meals
The average “value” meal packs 1,200 calories! You might be saving more money than if you had ordered all items in the meal separately, but that’s NOT a deal you want to make.

Remember that the waiter is a salesperson
It’s his job to get you to open your wallet. A 2005 study from the Journal of Retailing and Consumer Services found that you’re more likely to order a side dish when the server verbally prompts you. Remember this the next time you hear, “Do you want fries with that?”

Bottom line… Tucson Restaurants LISTEN UP!!  There is a growing contingent of customers who will greatly appreciate being able to make informed choices when it comes to eating out. I beg you, PLEASE, let us know what we are getting into! We may not make the healthiest choices, but at least we will know what we are doing!

Side Note: I have to give a plug here for Pastiche. I tend to go there more often and recommend it to others for several reasons; they offer “bistro portions” so that I can get a smaller serving, they are very community-minded; they are open till midnight; and they are becoming more “green” in their operations.  My plea to other Tucson Originals: Please offer smaller, healthier offerings and give us nutritional information! I will love you forever!

Oh… and Chipotle... give me nutritional information (at least online the way your previous parent company McDonalds does) and I will frequent and recommend your restaurant much more often! Love the food! Yes, you recycle, don’t serve artificial ingredients, and ad negligible trans fats, but that doesn’t help me know how many calories are in my favorite burrito (even if I get it without the tortilla!) And can’t we make those burritos half the size?

We are all trying to live a little bit more frugally these days.  But we can’t ruin our health and the environment in the process! I am here to tell you that you don’t have to!

Here is Part Two of my socio-economic experiment on whether it is cheaper to eat poorly.

Today… Home-cooked meals.

In putting this together, I made all the grocery purchases, calculated the costs and determined the nutritional value (using nutritional software) of several family meals. Costs were calculated as precisely as possible, but I erred on the side of more when in doubt. For example, if I paid $5 for a jar of spices and I used one teaspoon, I estimated I used about 1/20th of the jar so it cost 25 cents. I used some ingredients that people on a budget may think are expensive (such as olive oil rather than vegetable oil), but I felt the nutritional value was important. Even though I may have spent $15 for a liter of olive oil, each tablespoon costs only 23 cents. So, if used judiciously, olive oil is not so expensive. I also prepared all the meals and timed myself doing it. Here are my results.

I adhered to the following criteria for compiling the meals:

1. All meals needed to provide the recommended values of percent fat, protein and carbohydrates as well as fiber and sodium levels.
2. All meals needed to cost less than $20 for a family of four (excluding drinks).
3. All meals should take about 30-45 minutes to prepare (or less).
4. Meals should not require any fancy ingredients that you cannot find at your local grocery store.

I am happy to report that it was not very difficult to do. I was able to come up with many recipes that easily fit this criteria. Very healthy, low-cost, easy-to-prepare meals are numerous! Two of the meals were under $11 and one meal (since I splurged on fresh berries) came in under $18. All home-cooked meals were cheaper than fast food! And MUCH more nutritious! I will provide three recipes here today and offer several more in the next coming weeks that all meet the criteria. My hope is that you will be inspired to create great home-cooked meals more often and boost your immunity for the upcoming flu season!

There is one thing that I forgot to mention in my post on fast food. With very little fruits and vegetables (if any) on those menus, it is basically empty calories that will not boost your health and immunity the way these meals will.

There is one caveat, of course. That is that you have to do a little planning and grocery shopping and

Cooking as a family can be a fun activity!

then it will require a little extra time on your part for preparation. But if a meal takes 45 minutes to get on the table, that is really only an extra 25-30 minutes (it would take you about 15-20 minutes extra to stop at the fast food place). Also, it can become a family affair with bonding time and pride in the preparation if you solicit help from family members. Eating healthy does not have to be time-consuming or costly.

Comparison bottom-line:

• Home-cooked meals were cheaper ($11-$18 vs $18-$20 for fast food)
• Home-cooked meals had fewer Calories (453-671 Calories per serving vs. 490-940 Calories per meal for fast food) – I decided to look at Calories per dollar for those that claim they just need to get as many Calories for their family as they can for their money. My home-cooked meals ranged from 146-252 Calories per dollar vs. 136-167 Calories per dollar for fast food.  There is no argument there. You not only get as many Calories per dollar, but so much more nutrition! And so much better for long-term health.
• Home-cooked meals had less fat ( 23-25% of Calories vs. 43-47% for fast food)
• Home-cooked meals had more protein (19-29% of Calories vs. 13-23% for fast food), this was actually surprising.
• Home-cooked meals had more fiber (12-19 g per serving vs. 3-6g per meal for fast food)
• Home-cooked meals had less sodium (326-781 mg per serving vs. 915-2240mg per meal for fast food)

(See my article on fast food)

As a reminder… Dietary recommendations are as follows:

Fat – 20-35% of daily Calories (less than 20% for heart-healthy recomendations)

Protein – 10-20% of daily Calories (recommendations vary depending on size, gender, physical activity – 50-80 g/day)

Carbohydrates – 55-65% of daily Calories (I did not include carbohydrate info since if fat, protein and fiber recommendations are met, carbs will follow). Whole grains plus lots of fruits and vegetables are the best carbs.

Fiber – Recommendations vary depending on gender and age, but in general, women should get at least 25g of fiber per day and men should get about 38g per day.

Sodium – Maximum recommendations are no more than 2,300 mg sodium/day.

Tips for cooking on a budget:

• Cut protein (meat or tofu) into smaller pieces before cooking. It goes a lot further.
• Use less of expensive items like cheese. If you cut back slowly over time, you may find you only need half as much as you thought.
• Add beans or lentils or brown rice or whole wheat pasta to your recipes as nutritious fillers. Then you need less of the more expensive items like meat.
• Utilize leftovers. Search for recipes with ingredients you have in your house already. Don’t let food go bad. The most expensive food is what you throw away.
• Eat produce that is in season. It is less expensive and it doesn’t have to travel as far to get to you, which means it is better for the environment.
• Get to know prices. Read grocery ads and plan your weekly menus based on sales.  Get to know what things cost, and what a good deal is.
• Use your freezer. Freeze leftovers to use in a pinch when time is not on your side.

Meal Number One

Healthy meal in no time!

Cajun Sausage, Beans and Rice

Serves 6 Prep time:  40 minutes.

Cost for entire recipe: $10.79 ($12.78 with bread and butter)

This recipe used andouille sausage, but could be made even healthier with turkey kielbasa or Canadian bacon. The smoky chipotle flavor adds just the right kick. You can use red pepper flakes instead if you can’t find the dried chipotle. Fast, easy one pot meal.

You may want to add a piece of whole grain bread (and a small pat of butter) for each person. That would add about $1.99 to the total cost and 116 calories per serving (2.8g fat, 3.2g protein, 2g fiber, 30 mg sodium).  Still very much within our guidelines!

Ingredients:

• 4-6 cups water, divided
• 1 cup brown rice (yields about 3-1/2  cups prepared)
• 1 T olive oil
• 4 andouille sausage links (Aidells brand) – 12 oz., sliced
• 1-1/2 cups chopped potatoes (with skin on)
• 1-1/2 cups chopped carrots
• 1 onion, chopped
• 4 cloves garlic, chopped
• bay leaf, some dried herbs of choice, black pepper, to taste
• 1 tsp dried chipotle pepper (optional)
• 1 tsp (or less) of cayenne pepper, to taste
• 1 can kidney beans (15 oz), drained and rinsed
• 1 can garbanzo beans (15 oz), drained and rinsed
• 1 can diced tomatoes (15 oz)
• 1 cup fresh spinach

Directions:

Prepare rice according to package directions.

While rice is cooking, heat olive oil in large skillet or pot and brown the sausage. Add the vegetables to the pot and saute for about 5 minutes, stirring frequently. Add spices, beans and tomatoes along with a cup or two of water and cook for 15-20 minutes or until the vegetables are cooked to your liking.  Add extra water as necessary to make it as soupy as you wish. Add the spinach at the last minute and serve immediately. You can either add the rice to the bean mixture, or serve the beans and vegetables over the rice.

This recipe makes great leftovers (I included 2 extra servings). It tends to get sticky, so you may need to add a little more water when reheating it. Perfect to take for lunch the next day.

Nutritional Info:

Per serving:

453 Calories,  12.3g fat (25% of Cal),  21.4g protein (20% of Cal),   11.8 g fiber (31-47% daily req.),  781 mg sodium (34% of daily max).

Meal Number Two/Three

Veggies are cooking before adding chicken, beans and pasta

This is two meals in one. You buy a roasted deli chicken and use about 2/3 of it for one meal and the leftovers (including the bones) to make a second meal. The same vegetables can be used for both recipes. You can substitute any vegetables you happen to have in your fridge. I will report them separately.

Chicken Pasta and Veggies

This is a very easy, very high protein and fiber meal with generous serving sizes. This makes a very hearty meal for four people. You may have some leftovers if you have lighter eaters in your family.

Serves 4        Prep time: 30 minutes       Total Cost: $10.81

Ingredients:

• 3 cups cooked whole wheat pasta (I used half a box of Barilla whole grain penne)
  
• 2 tablespoons olive oil
• 2 cloves garlic, chopped
• 1 onion, chopped
• 1 cup chopped bell peppers (I used red)
• 2 cups chopped carrots
• 2 cups cut green beans
• 1-1/2 cups frozen corn (can use fresh if you like)
• 2/3 of deli-roasted chicken (about 3 cups chopped meat) – you can use fresh chicken breasts you cook yourself
  
• 1 cup vegetable broth (can use lower sodium chicken broth)
• 2 cups cooked black beans (can use canned)
• 1 cup fresh spinach (optional)
  

Directions:

While cooking pasta, heat 1 T olive oil in a large skillet. Add garlic and onions and saute for a few minutes. Add peppers, carrots and green beans and saute a few minutes more. Add the second tablespoon of olive oil and add corn and chicken and brown everything very lightly. Add broth and black beans and cook for about 5-10 minutes or until vegetables are tender as per your preference.  Add pasta to the skillet, if large enough, or pour skillet contents over pasta in a large serving bowl. Use a bit of reserved pasta water to add liquid if needed. Add spinach at the last minute, if desired, toss and serve.

Note: Don’t forget to take all the meat off off the bones and save 1/3 of it or so for tomorrow’s soup. Simmer the bones in a pot of water while eating dinner to use for tomorrow as well.

Nutritional Info:

Per serving:  671 Calories,  17g fat (23% of Cal),  48.5g protein (29% of Cal),  19g fiber (50-76% of rec),  466 mg sodium (20% of daily max)

Chicken Vegetable Soup

Since the vegetable soup is so low in Calories, I have included a dessert. I splurged on the fresh berries, but you can cut costs if you used fresh peaches or bananas instead.  The soup can be as quick as 30 minutes if you use store-bought vegetable (or chicken broth) or a bit longer is you are making your own broth from the chicken bones above. Hopefully, you simmered the bones in water while eating dinner last night and now you are just reheating and simmering a bit longer. Then strain and follow recipe.

Serves 4, generously      Prep time: 30-45 minutes     Total Cost (including bread and dessert):  $17.59

Ingredients:

Soup:

• 8 cups chicken broth (pre-made from deli-roasted chicken bones)
• 2 cups vegetable broth
• 1 cup chopped onion
  
• 2 cups chopped carrots
• 2 cups cut green beans
• 1 cup chopped broccoli
• 1 cup frozen corn
• 1 cup chopped chicken meat
• Spices (bay leaves, herbes de provence, black pepper, etc)
• 2 cups cooked whole wheat pasta

4 large slices whole grain bread

4 small pats of butter

Dessert:

• 2 cups vanilla ice cream
• 2 cups mixed fresh berries

Directions:

Cook pasta according to package directions. Meanwhile, cut up all vegetables. Add vegetables and spices to a pot with the broth. Bring to a boil, then reduce heat and simmer until vegetables are cooked.  Serve over 1/2 cup pasta for each bowl.  Use bread for dipping if you like.

After dinner, scoop out 1/2 cup ice cream in each bowl and top with 1/2 cup fresh berries.

Nutritional Info (for entire meal, including bread and dessert):

Per serving:  644 Calories,  14.5g fat (20% of Cal),  31 g protein (19% of Cal),  13g fiber (34-52% of daily rec), 326 mg sodium (14% of daily max)
I hope you can see more clearly now that you don’t have to eat poorly to eat cheaply. All it will cost you is a little extra time.

Let me do one last calculation. If you eat 7 meals per week of fast food (for a family of four) at almost $20 per time, you spend $140 a week. By cooking low-budget meals at home for $12 per meal for four people as I have shown here is possible, you will save $63 a week, $252 a month and more than $3,000 a year!! Wow! Even if you only replace 3 meals a week with home-cooked meals, you will save $1,152 in a year. Imagine what  struggling family could do with eleven hundred dollars!

Have fun with it! I hope you find my recipes helpful. I’d love to hear your feedback. There was a lot of time and detail in putting this together, so please let me know what you think, one way or the other.

Happy meals to all of you!!

Recent research on happiness was brought to my attention and I looked back at my blog on Happiness to see how my readers fit in with what seems to be the key to happiness for human beings.

Researcher John T. Cacioppo, from the University of Chicago, explored the subject of happiness in a recent study which he wrote about in the article, ‘In Pursuit of Happiness.’ Recreating a prior population study done by CHASR (Chicago Health, Aging and Social Relations Study), Cacioppo and his team reinforced earlier findings which revealed a key ingredient to happiness: satisfying interpersonal relationships. Cacioppo explains: “People who had satisfying interpersonal relationships became happier over time whereas those who felt lonely or isolated, whether married or not, became less happy over time.”

The early study concluded as well that people with satisfying personal relationships were happiest overall.

Interpersonal relationships are the key to happiness!

Another area that directly related to happiness in the study is household income. In Cacioppo’s study, he found that quality of interpersonal relationships actually led to increases in household income.How does that happen? Well, it seems that the happier people are, the better relationships they form both socially and in the workplace.  These good relationships promote better job performance and that translates into more promotions and networking opportunities that lead to better financial compensation.

“These results suggest that sacrificing quality relationships with spouse, family and colleagues in pursuit of higher raises may be counterproductive,” Cacioppo concluded. “When you are happy with your personal relationships, you perform better at work … taking time to develop and maintain meaningful and personally satisfying relationships may pay great dividends.”

So how did we correlate? Well, even though the sample size is very small, 57% of you said that friendship/companionship was the main thing that made you happy. I guess my readers aren’t so weird after all! We find happiness as most other human beings.

My advice… Get out there and make new connections with other human beings, or re-connect with those you may have let go by the wayside. Increase your human connections and you will be on your way to being happier.

Call a friend or family member you haven’t seen in too long…

Make a point to get out and do something social at least once in the next week…

Happiness is my wish for all of you!

Happy Friday! Healthy Behaviors check-in day!

I am struggling. I felt I was so much better this week with my portion control and still no weight loss! I am still only 1.5 lbs down after 4 weeks! Yikes! I am not a very good example. I need help and encouragement from some of you!

I can try to blame a lot of it on my exercise restrictions. I am in the “healing” phase (hopefully) with my achilles and I am not able to run, walk, dance, play tennis at this time. I am restricted to the exercise bike and the pool. Neither of which I feel like I can get my heart rate up well enough. Plus they are very boring to me at this point! Oh well… I cannot make excuses! Onward! At least I can still do my weight training.

In the meantime, I need to get this done and get to the gym.

Keep up your healthy dreams!

Today, I decided to continue with the dietary thoughts from yesterdays post on fast food. We were discussing recommendations, so I thought these new guidelines might be worth reading.

New dietary guidelines from the U.S. Departments of Health and Human Services (HHS) and Agriculture (USDA) recommend fewer calories and smarter food choices.

Some of the key recommendations:

• Follow a balanced diet that is low in saturated and trans fats, cholesterol, added sugars, salt, and alcohol, such as the Dietary Approaches to Stop Hypertension (DASH) Eating Plan.
• Balance your calorie intake with exercise. Slowly decrease the amount of calories you take in while increasing exercise to prevent gradual weight gain over time. Exercise regularly and reduce activities in which you sit (such as watching TV).
• Eat 2 cups (4 servings) of fruit and 2 1/2 cups of vegetables (5 servings) per day for an average 2,000-calorie per day diet.
• Eat 3 or more ounces of whole-grain products per day.
• Consume 3 cups per day of fat-free or low-fat milk or milk products.
• Get fewer than 10% of calories from saturated fatty acids.
• Avoid trans fatty acids.
• Limit cholesterol intake to less than 300 mg/day.
• Make total fat intake no more than 20 – 35% of calories. Choose “good” fats such as fish, nuts, and vegetable oils containing polyunsaturated and monounsaturated fatty acids. Lean, low-fat, or fat-free meats, poultry, dry beans, and milk or milk products are preferable. Total fat intake can approach 35% if most of the fats are “good” fats.
• Stay away from added sugars.
• Consume fewer than 2,300 mg (approximately one teaspoon of salt) of sodium daily, and limit added salt when you prepare food.
• Do not consume more than 1 alcoholic drink per day for women, 2 per day for men. Certain people should not drink any alcohol.

So, there you have it. How many of these guidelines do you follow? Is any of this helpful to you? Are you surprised about any of the guidelines?

And most of all, how are you doing on your healthy behavior goals?  It’s not to late to begin, or start again! Till next week… keep fit, keep healthy.

Burlington, Vermont… #1 city to raise a family.

One of the criteria for why this city was chosen was that they have the lowest obesity rate of any city in the nation, and guess what? Burlington also has the the lowest number of fast food restaurants per capita! Hmmmm…

Speaking of fast food restaurants, I am finally going to submit my first entry in the socio-economic experiment. Fast food meals. I visited McDonald’s restaurants and Burger King restaurants in two different areas of Tucson to see what it costs for a family of four to eat at these convenience restaurants.  Prices were very similar except for the tax amount in the city of South Tucson is 8.1% vs. 6.1% in Pima County. I used the lowest prices for my comparison. Here are the criteria that I used:

• I tried to order both frugally and picking “better” choices when possible.
• I ordered for a typical family of four with two adults and one younger child and one older child.
• I did not include drinks unless they were part of a “Value Meal” that would have been more expensive to do separately. Drinks were only included in calorie counts for kid’s meals (since they came as part of it).
• Price totals include 6.1% tax.

Here are the details:

Burger King

"Have it your way"

1 Grilled chicken sandwich and small fries  –  $6.68

830 Cal, 38 g Fat, 30 g Pro, 95 g Carbs

1 Steakhouse Burger and medium fries  –  $6.58

1,430 Cal, 82 g Fat, 45 g Pro, 156 Carbs

1 Whopper Jr. and Value fries  –  $2.00

590 Cal, 32 g Fat, 21 g Pro, 59 g Carbs

1 Kid’s Meal (4 piece chicken tenders, value fries and milk)  –  $3.49

490 Cal, 23.5 g Fat, 15.5 g Pro, 57 g Carbs

Total Bill (including tax)  –  $19.89

Total Nutrition — 3,340 Calories, 175.5 g Fat (47%), 111 g Protein (13%), 367 g Carbohydrates (44%)

McDonald’s

"I'm Likin' It"

1 Angus Deluxe with side salad and ranch dressing   –  $ 5.98

940 Cal, 54 g Fat, 47 g Pro, 74 g Carbs

1 Southwest Salad with crispy chicken (low-fat Italian dressing)  –  $5.19          490 Cal, 22 g fat, 27 g pro, 38 g Carbs

1 McChicken sandwich with fruit and yogurt parfait –  $2.00

520 Cal, 18 g Fat, 18 g Pro, 71 g Carbs

1 Happy Meal (4 piece chicken nuggets, small fries,  milk) — $3.99

520 Cal, 25 g Fat, 20 g Pro, 52 g Carbs

Total bill (including tax) –  $18.21

Total Nutrition — 2,470 Calories, 119 g Fat (43%), 139 g Protein (23%), 235 g Carbohydrates (38%)

While we are looking at nutrition, let’s examine what percentages are considered healthy and appropriate for the various foods we eat.

It is widely recommended that a well-balanced diet will contain about 20-35% of total Calories from fat (heart-healthy diets are recommended to be 10-20%). As you can see, the meals from the fast food restaurants averaged between 43 and 47% Calories from fat. That is well above even the highest end of what is recommended. And more than double what would be prudent for heart health.  But we all know this, don’t we?And don’t even get me started on saturated fat. We should consume no more than 7% of our Calories from saturated fat. The above menus contain about 15% Calories from saturated fat. More than double.

Protein recommendations are a bit more complicated. It is recommended that we consume about 1 gram of protein for every pound of body weight. This is sometimes looked at as 0.8g per pound of muscle mass and of course athletes and body builders try to consume about 1.5g per pound of muscle mass. We will keep it simple. About 10-20% of your calories (no more than 30%) should come from protein. The meals above meet this requirement. The problem is the protein in these meals comes from non-lean sources as indicated by the total fat and saturated fat content. Most protein should come from lean sources (such as poultry, low-fat dairy, soy, egg whites, beans, lean beef and pork tenderloin).

It is recommended that 55-65% of Calories come from carbohydrates.  The meals above are lower in carbs than recommended, but it is due to the high fat content rather than protein sources. And once again, the source of carbohydrates is very important. Whole grain sources as well as fruits and vegetables should make up the bulk of your carbohydrate intake. Very little, if any, such sources found above.

Let’s not forget about vitamins, minerals and fiber. Three VERY important components that are sorely lacking in the fast food diet. Research is finding that you cannot get all the same benefits of whole foods vitamins and minerals from a pill. And If you do not eat foods which contain enough fiber you might end up with problems of the colon and rectum and will not be helping your cholesterol and heart health any. It is recommended that you consume 14g of fiber for every 1000 Calories.  To give an example, the Angus Deluxe and side salad above has 940 Calories and only 5g of fiber. That many Calories should have 13g of fiber. That’s not even half of what is recommended.

And don’t even get me started on the sodium!

If you’re looking at the Dollar Menu in terms of how much food (and Calories) you get it really appears as a good bargain.  But if you’re looking at it as how many nutrients are you getting for a dollar, it is the LEAST economical!

McDonald’s says it seeks to provide options for its customers, at both low and higher prices. “We’re proud of the choices we offer customers,” said Bill Lamar, chief marketing officer for McDonald’s United States business. “You can come in and order Apple Dippers, salads with low-fat dressing, yogurt, or you can order an Egg McMuffin, which is a very nutritious sandwich. People can make the decisions about how to eat for themselves.”

Two comments I have here. Even if you choose the lowest fat salad meal (that has protein) which is the Southwest Salad with Grilled Chicken and a low-fat dressing, you are still over the highest recommendation for fat (35%) since the salad and dressing come to 37% fat.  And we all know, very few people actually order the grilled chicken salad. Actually, since McDonald’s started advertising the Dollar Menu nationally, the double cheeseburger has become the chain’s most ordered item. The double cheeseburger weighs in at 47% fat. Almost half of the Calories are from fat!

The other comment is that in order to make “healthier” choices, it costs more.  At Burger King, in order to switch out the Value fries for Apple fries in a Kid’s Meal, it will cost you 79 cents more (that’s 23% more).  A budget-conscious family is going to order mostly from the Dollar Menu which has almost no healthy choices. The Fruit and Yogurt Parfait is the only exception. All in all, the high fat and low nutrition on the Dollar Menu is a recipe for disaster for the health of our community.

Bottom line, you can feed a family of four for under $20, quickly and easily. But at what health costs to you and your children? At what cost to your child’s development and future health? Not to mention the costs to our environment (see my article on The Cost of Eating Cheaply). I understand the convenience and ease of feeding your family this way when couples (or single parents) are working full-time and exhausted at the end of the day. And when kid’s activities pull you away from the kitchen. My hope is that with this information and armed with my recipes and tips in the next week or so, you will make this a rare event, rather than a regular one.

So, my job is to find easy, healthy, budget-conscious meals for a family of four for under $20. I think I can do it! Stay-tuned… the best is yet to come!

Happy Monday! Please forgive me for my absence on Friday, but life got in the way and I could not get my post out! But here I am to check in with you and see how we are progressing!

I weighed in on Friday at 1.5 pounds down from my starting weight. Slow, but sure is what I am going for here! I was able to lose that one pound while having two girls’ nights and a big dinner party this week! I am still working on the journaling and portion control. It is a work in progress!

This week I thought I would focus on exercise. What is keeping you from exercising? Believe me, in my time as a trainer and physiologist, I have probably heard all the excuses.  Let’s face the most common excuses one by one and try to see the reality.

I don’t have enough time

This is the most common excuse I hear. I understand that our lives are extremely busy and it IS very difficult to fit in exercise at times. But I truly believe that we make time for the things that are important to us.  Here are some tips:

Squeeze in short bouts of exercise during your day.

• Do some sort of exercise for 15 minutes before you start your day. It will energize you and get it over with, so to speak.
• Go for a ten-minute walk before lunch. Then find another ten minutes to stride around the block while dinner is in the oven.
• Perform some core body exercises during commercial breaks or try the footwork while watching “Dancing with the Stars”.
• Put in some music and dance with yourself, your family or your dog while dinner is simmering on the stove.

Combine Activities

• Use the treadmill or exercise bike while watching the news or your “soap”.
• Instead of catching up with a friend over lunch, meet for a walk.
• Have “walking meetings” with business colleagues.
• When looking for a parking spot, stop fighting for the place closest to the door. If you park farther away, you’ll get a mini-walk!
  

  Make exercise a family affair!

• Do family activities like playing in the park or a family hike or a family water exercise session. Quality time with your family becomes healthy time for your body as well.

Prioritize

• Schedule exercise on your calendar and don’t let errands or work sidetrack you. Keep this appointment with yourself the same way you would with your doctor or dentist! You are more important! That to-do list will still be there tomorrow. You’ll get more done after you’re energized with exercise anyway!
• Exercise first thing in the morning. Activities and obligations are less likely to get in the way and, statistically, early morning exercisers are more successful sticking with it.
• Keep a pair of athletic shoes and socks handy at work and in the car. That way you’re always ready to grab some exercise and fresh air, no matter where you are.

It’s Boring

• Find something fun! Dance class, hiking club, walking group, outside yoga, tennis, basketball, cycling group, Master’s swimming, water aerobics – the options are endless. Doing something in a group or class makes the time go much faster and you get social benefits, too. Not to mention people are expecting you so you are less likely to flake!
• As mentioned above, do exercise in small bouts so that you don’t have time to get bored. Just try to accumulate at least 30 minutes during the day.
• If you go to the gym, mix it up. Do 10 minutes on the treadmill, 10 on the bike, and 10 on the elliptical. Thirty minutes goes by very fast this way.
• Don’t do the same thing each day. Water exercise one day, walking another day, weight lifting the next day. The body likes new challenge and gets too used to the same thing anyway.

I’m too tired

Regular exercise will help you to sleep better, but in case you need more help to get that started:

• Exercise as early in the day as your schedule allows. As the day rolls on, fatigue sets in and it’s easier to talk yourself out of it.
• Recruit an exercise buddy. When you just don’t have the energy, you know they are depending on you and you can keep each other going. This could be a neighbor, family member, or how about the dog?
• If you’re planning on exercising after work, a late afternoon snack such as yogurt or half an energy bar will give you the energy you need to get to the gym and put in a good workout.
• Find activities that you enjoy or you can share with friends or family. Always wanted to learn ballroom dancing or tai chi? NOW is the time to sign up for a class. If you are getting immediate “fun” benefits it will give you more reasons to exercise on those low-energy days.
• Hire a personal trainer to help motivate and guide you. You’ll have a personalized coach who is monitoring your progress and expecting you to show up. Just make sure to look for a trainer who possesses an NCCA accredited certification, such as ACE or ACSM.
• Try to get enough sleep. Studies have shown that most people require 7-9 hours of sleep for optimum health, even if they have convinced themselves otherwise.

I’m too self-conscious or I’m not athletic

• Find activities you can do alone until you get your confidence up. Go for a walk, or get a piece of home exercise equipment. You can also exercise to a fitness DVD or television show.
• Everyone can walk. You don’t have to be athletic.
• If you are female, you may consider joining a female-friendly exercise club such as Curves.
• Find a group of people more like you that want to start healthy behaviors.
• Remind yourself what a great favor you’re doing for your cardiovascular health, or focus on how much stronger you feel after a workout. Praise yourself for improving your stamina and making a commitment to lifelong fitness.
• Go out with confidence and others will be inspired rather than ridicule. Think of yourself as a role-model for others that may be feeling the same way.

I can’t afford it

• Find things to do that don’t require much in the way of equipment. All you really need is some well-fitting, comfortable and supportive shoes.
• You can walk, jog, dance around the house, use soup cans and bags of rice for weights, go to the park and chase and kick a ball or use the outdoor fitness circuit at your local park.
• Invest in one or two good exercise videos you can do at home.
• Re-think your budget. Is there something you spend money on every week that could be changed? Many people find if they pack lunches, cook at home more often and stop going to Starbucks, they can save enough money in a month to pay for a gym membership. Some are as little as $24 a month.

The weather is bad

• Dress appropriately. Choose exercise clothes designed to keep you warm and dry in the cold, and cool in the heat.

• During hot weather, exercise first thing in the morning when the air is cooler and ozone levels are low. Or exercise in the evening. Find a shady course or park for walking or bike rides. Drink plenty of fluids before you leave home and carry a water bottle with you.
• Snowy, icy weather can create slippery surfaces. Choose an indoor option, or wear shoes with good traction. Remember that layering with jackets, hats and gloves keeps you protected when you leave the house, yet you can remove items as your body warms up.
• When the weather is really bad, find indoor options: fitness club, home exercise equipment, fitness videos or television shows.

It’s not safe in my neighborhood

• Recruit an exercise buddy or more. Two are always safer than one. A group is best. Walk tall and display confidence. Confident targets are less likely to be selected.
• Exercise in the morning. Based on crime statistics, it’s a safer time of day.
• Be aware. Trust your instincts. If someone or somewhere doesn’t feel safe, it isn’t!
• Don’t second guess yourself; leave immediately.
• Exercise in an area that’s well lit, with some foot traffic so you’re not alone. Many shopping malls open early and have security on duty. You’ll be surprised how many people take advantage of mall-walking programs.
• Carry pepper spray or a whistle in a handy place (for example, on a wrist bracelet or around your neck). Take your dog with you on your walk.
• Awareness and prevention are key. Take a self-defense course, but remember that it’s easier to avoid a high-risk situation than get yourself out of it.

I’m afraid to hurt myself/have health concerns

• If you have joint or muscle conditions such as osteoarthritis or low back pain, check with your doctor before beginning an exercise program. Ask for a referral to a physical therapist or exercise physiologist who specializes in your condition. You’ll learn targeted exercises that will strengthen the injured area and allow you to engage in an overall program of exercise.

• If you have knee problems you may still be able to do water exercise, cycling and chair exercises. Check with your doctor.

• Although many health conditions such as diabetes, cardiovascular disease and high blood pressure require certain modifications and precautions, these conditions can be significantly improved by regular exercise. Seek guidance from your doctor before starting a vigorous program.
• Don’t do too much too soon. Start with just 5-10 minutes of activity every other day and add only 10-20% in time or distance each week. Give yourself permission to “start low and go slow”. You’ll reduce your risk of injury and gradually build your body’s tolerance for a new active lifestyle.

So what is it that is your biggest barrier to exercise? I’d love to know if I have missed any!

With special thanks to American Council on Exercise for inspiration!

As if alcohol and exercise isn’t fun enough… I thought I would have a little fun with calorie-burning!

You don’t have to always go for a run or go to the gym to burn calories. Look for ways to do it every day! I researched what a 160-pound person might have to do to burn 200 calories. If you think about it, if you burn an extra 200 calories every day, you could lose 5 pounds of fat in 3 months or 20 pounds in a year!  Here is my top ten list… for today!

10. Video games. Spend about 50 minutes playing something active like Nintendo Wii.

9. Walk the golf course and carry your clubs for an hour.

8. Housecleaning. Get out the mops and rags and vacuum and clean without stopping for 40 minutes.

7. Water fun. Swim or jump around and play in the water for 30 minutes.

6. Play a quick 20 minute game of pick-up basketball.

5. Work in the garden. Get out the rake and hoe and shovel and do an hour of yard work.

4. Take the dog for a brisk walk (at about 4mph) for 30 minutes.

3. Wash and detail your own car. Grab the bucket and rags and get going for at least 40 minutes.

2. Dance! Grab a partner or just put on some music and dance like nobody’s watching! For about 40 minutes.

And the number ONE way to burn 200 calories…

1. Grab your significant other and have a good long romp in the hay! Active sex can burn 200 calories in about 40 minutes!

Have fun!

I love that song about tequila making her clothes fall off. But can alcohol consumption make you exercise, too?  And therefore, make you live a healthier life? Wow… the list of my favorite things being good for you just keeps growing!  Several major studies have found that light to moderate drinking — up to two drinks a day on a regular basis — is associated with a lower risk of heart disease, and some have also found this leads to a lower risk of some cancers.

Does wine make you exercise?

But a Danish study, one of the largest of its kind to examine the combined effect of drinking and exercise, found there were additional protective effects gained from doing both. This study commenced in the 1980’s and followed almost 12,000 men and women for more than 20 years. People who drank moderate amounts of alcohol and were physically active had a lower risk of death from heart disease and other causes than people who didn’t drink at all. Remember, moderate drinking was defined as one to fourteen drinks per week, which is one to two drinks per day.

People who neither drink alcohol nor exercise have a 30-49 percent higher risk of heart disease than those who either drink, exercise or both.

Do not fret, however, if you have reasons for alcohol abstention such as religious beliefs, previous alcoholism or pregnancy.  This study showed that physical activity can reverse some of the adverse health effects associated with alcohol abstention. People who did not drink but whose physical activity was moderate or high had a lower risk of heart disease than the inactive non-drinkers.

It seems the lowest risk of death from all causes was observed among the physically active moderate drinkers and the highest risk among the physically inactive non- and heavy drinkers.

Interestingly, those who consumed the majority of their alcohol as wine were more likely to be women, but also more likely to be physically active.

Researchers concluded: “Neither physical activity alone nor alcohol intake can completely reverse the increased risk associated with alcohol abstention and lack of physical activity. Thus, both moderate to high levels of physical activity and a moderate alcohol intake are important for lowering the risk of fatal IHD and deaths from all causes.”

Also, in other research out of the University of Miami (reported in the September/October issue of American Journal of Health Promotion) researchers found that those who reported drinking more alcohol were also more likely to report exercising regularly. They used Behavioral Risk Factor Surveillance System data from 2005 on 230,856 respondents and focused on the drinking and exercise measures. Results showed a relationship between levels of drinking and physical activity, with greater levels of exercise being associated with higher levels of alcohol consumption.

Ooops! Maybe we shouldn't do them at the same time!

Women who reported drinking more than 45 drinks in the past month — a behavior that pushed them into the category of “heavy drinkers” — exercised 14 more minutes per week on average than those light drinkers who drank one to 14 drinks in the month. These women also reported exercising on average 20 minutes more than those who abstained from alcohol altogether. Also, drinkers were 10 percent more likely than their sober peers to exercise vigorously in any given week.

The results were similar for men, with heavy drinkers — those who threw back 75 drinks per month — exercising 21 minutes more per week than light drinkers who only consumed one to 29 drinks per month and 23 minutes more than abstainers.

Researchers offered some possible explanations for the observed trend:

Calorie Compensation. Is it possible that we exercise to try to work off the calories we consume through drinking?

Social Aspects of Drinking and Exercise May Be Intertwined. Is it more common for sports teams and workout partners to go out for drinks after exercising?

Work(out) Hard, Play Harder. It may be that certain personality types ascribe to a kind of work hard/play hard philosophy that makes them more likely to do hardcore sports like rock climbing or marathon running and to party hard at the bar afterwards.

Remember that heavy drinking (more than one drink per day for women and two drinks per day for men) has many other consequences both physically and socially. It always goes back to doing things in moderation, yes? I feel that on the whole, these findings suggest that a lot of people may be striking a balance between their unhealthy and healthy habits. Is there a big segment of the population that drinks responsibly, enjoys alcohol, and potentially receives health benefits … by balancing exercise and alcohol.  Hmmm… if drinking alcohol moderately somehow gets us to do more exercise, that’s not such a bad thing, is it?

I’ll drink to that! (In moderation, of course!)