Kare about Health

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.

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.

It’s Friday (already!) and time to check in and see how we are doing on our healthy behaviors journey. I hope you have made your goals and are working toward them. It’s never too late to start!

I must say, that I am very disappointed that I did not hear from those that committed and it seemed to effect my motivation.  I started last Friday with good intentions, but was left all alone and didn’t rise to the occasion!

I realize that blaming you is just an excuse and I need to take responsibility and accept that this is MY life and MY body and only I can take care of it and live happy and healthy. So… onward…

As you have probably figured out, I did not do well last week. My weight did not change.  I started out

I did not lose any weight this week!

well, but fell off the wagon. I am hopeful that my mistakes can help others know that they are not alone and that one week’s failure doesn’t stop the journey. Let me explain.

Last week’s post mentioned that my weakness was food and wine! Portion sizes (of both) is the major culprit. So, I wrote a list of ways to keep energy levels up and hunger at bay while moderating those portions! It all sounded so good (and still does), but I didn’t listen to my own advice. Here is where I failed:

1. I didn’t journal my food intake. Yes, I started out well. I got myself a pen and pad and kept it in the kitchen and was very good about it for one and a half days. Then, I just stopped. I know this is one of my weakness. I hate doing food diaries. But just because you eat things you don’t want to write down, doesn’t mean you should just stop! So, I am determined to write it all down this week. I figure, I can do anything for a week… one week at a time!
2. I didn’t avoid temptation. Chips and salsa is a weakness of mine. I went to OktoberFest and bought this mean, awesome salsa called “Blackout” and I just HAD to have chips to eat it with! Bad idea! Due to my emotional eating problem this week (as I will describe below) I overdid it on the chips and salsa… sigh.
3. I let myself get too hungry. I was so determined early on to cut my calories enough to actually lose some weight and so I was allowing myself to get too hungry and then I would make those bad choices, like the chips and salsa aforementioned! I also work a lot from home, so I have access to my own cooking (even though it is healthy) anytime I get hungry.  This week I will follow my normal eating patterns that include some small healthy snacks to keep the metabolism revved up and hunger at bay.
4. I was not measuring my food. Once again, I did this for the first day or two, then fell off the wagon. Forget about the past. Make the right choices moving forward.

One more thing. I am an emotional eater. I think there are many of us out there. I eat when I am happy. I eat when I am depressed. My family background involves comfort foods galore! Even though my personal life is going very well right now, my professional life is not. I was laid off and am struggling with new business ventures. It is becoming a vicious cycle of low-motivation due to depression about the lay off, which keeps me from moving forward aggressively to change the situation.  The cycle needs to be broken and only I can do it.

Major life events — such as unemployment, health problems and divorce — and daily life hassles — such as a stressful work commute, bad weather and changes in your normal routine — can trigger emotions that lead to overeating.

Some foods may have seemingly addictive qualities. For example, when you eat enticing foods, such as chocolate, your body releases trace amounts of mood- and satisfaction-elevating hormones. That “reward” may reinforce a preference for foods that are most closely associated with specific feelings. Related to this is the simple fact that the pleasure of eating offsets negative emotions.

Food can also be a distraction. If you’re worried about an upcoming event or rethinking an earlier conflict, eating comfort foods may distract you. But the distraction is only temporary. While you’re eating, your thoughts focus on the pleasant taste of your comfort food. Unfortunately, when you’re done overeating, your attention returns to your worries, and you may now bear the additional burden of guilt about overeating.

So, here are some ideas to help you

1. Know your triggers and avoid them whenever possible. Pay attention and determine what triggers you to emotionally eat and try to ward them off if you can.
2. Look elsewhere for comfort. Instead of unwrapping a candy bar, take a walk, treat yourself to a movie, listen to music, read or call a friend. If you think that stress relating to a particular event is nudging you toward the refrigerator, try talking to someone about it to distract yourself. Plan enjoyable events for yourself.
3. Don’t keep unhealthy foods around. Of course, this is not my problem. I don’t have to eat unhealthy to overeat and emotionally eat! But some of my trigger foods, I can try to avoid.
   

   Snack healthy!

   Although there is also a lesson in moderation and deprivation here. I learned a long time ago that to deprive myself of chocolate only led to overeating a lot of calories trying to quench that craving! So, I have taught myself to keep chocolate around and eat it in small quantities just to soothe the craving. Obviously, once in a while, I overindulge. But it works most of the time. Know yourself and act accordingly.

4. Snack healthy. Try to have healthy snacks like apples, carrots, nuts around and pack them to take with you. Then when you feel the urge to eat between meals, it will be lower calorie and healthy for you!
5. Exercise regularly and get adequate sleep. Your mood is more manageable and your body can more effectively fight stress when it’s fit and well rested.
   

   Get back on track!

So, I am going to forgive myself for my emotional eating this past week and start fresh today. I have learned from the experience, and I am making a plan to prevent it in the future. I am going to focus on the positive things I do (such as my exercise schedule) and the changes I am making in my eating habits and continue to be healthy!

Be happy! Be healthy out there! I love you all!

Okay, let’s face it. We all have a lot of excuses as to why or how we cannot bring new, healthy behaviors into our lives. Most of the excuses revolve around time. Between work, and children and living companions and animals and house maintenance, etc. there are a million excuses. So, I thought it might be nice to suggest some simple ways to sneak healthy behaviors into our lives. Here are my top 10 (as of today!):

1. Commit to 15 minutes! I spent a lot of time, while consulting at a premier spa, helping people find time to exercise. These were busy people, sometimes very famous people, who had a hard time fitting exercise into their lives, especially if their looks were not a factor in their fame. But the great thing about most of these people is that they usually had, or could easily get, access to wonderful exercise equipment. Many of them had treadmills, or exercise bikes or elliptical trainers in their homes, but they never used them. One way I was able to get people started into a more active lifestyle was to suggest they only do 15 minutes (actually in some cases, I only required 10 minutes, but that’s another story). No matter how busy your life is, you can usually find 15 lousy minutes to get on the bike or treadmill or elliptical, or, for those of us without the equipment, go for a walk or jog or swim.  If you tell yourself you only have to do 15 minutes (or 10 minutes!) then it is a much easier commitment. Some days that is all you will do and that is better than nothing. But most times, you will find that after 10 or 15 minutes you are starting to feel good and it will be just fine to do 5 more minutes or 5 more minutes after that. But the bottom line is you have my permission to do only 15 minutes!
2. 

   An exercise ball at your desk forces you to sit with good posture

   Practice good posture. Have you ever seen an unhealthy person with good posture? Not usually. On the other hand, have you ever seen a healthy person with bad posture? Of course you have!  Our whole inner being and happiness and health is reflected in how we carry ourselves.  The only way to have and maintain good posture is to practice it.   Set an alarm on your phone. Wear a ribbon or rubber band around your wrist. Put a sign in your work area. Something to remind you to straighten up. The more times you can do this in a day, the better your posture will be without thinking. Another thing you can do is bring an exercise ball to your desk. One of those large balls that you can sit on while you work at your desk. The act of sitting on these balls automatically puts you in good posture. And you can burn a few more calories by bouncing around on it!

3. If you have a sweet tooth, choose fruit. When you have that craving for something sweet, try a piece of fruit and see what happens before you indulge in the candy bar or piece of cake. You may be surprised how well it works if you give it a chance.
4. Practice portion control. This is more difficult than it sounds, but try very hard to cut your portions in half for a week and see what happens. Put half of that restaurant meal away before you even start or take only half of what you usually do at home and see if you really want more when you are done.
5. Add vegetables to frozen/saved meals. There are quite a few healthy frozen dinners out there these days. Part of the problem is that the portions and calories can be quite small and leave us feeling unsatisfied which can lead to overeating things that may not be so good for us! What I like to do is just throw in some fresh cut veggies to bulk up the meal without adding a lot of empty calories. I sometimes cut up a bunch and keep them in a zip-loc bag in the fridge to use during the week.  You can do this with saved meals from a restaurant as well.
6. 

   Exercise during TV commercial breaks!

   Exercise in front of the TV. Even if it is only during the commercials, get down on the floor or on your exercise ball and do a few sit-ups, pushups, planks (or other core body work as I demonstrated in an earlier post). Or just do your stretching while watching TV. You will feel so much better about indulging in your favorite TV show!

7. Drink more water. Try to drink at least one 8-ounce glass of water with each meal and one in between each meal. And try to drink a glass of water in between each alcoholic drink when you imbibe. You will eat a slightly smaller amount of calories and possibly drink less alcohol which can be a big calorie addition.
8. Get up and walk around in the office. Get up whenever possible. Walk to the rest room that is farther away rather than the closest. Take stairs to go to floors that are only 2 or 3 flights. But avoid the areas where temptations may lie (like a co-worker that always has goodies on their desk or the break room where treats may lurk). Or go for a walk during your “smoke” break. Smokers tend to take their 10 minutes breaks every hour or two, why can’t you?
9. Eat meat as a condiment. Use vegetables as your main course and meat as a smaller side. Just a different way of thinking of things. Remember that quarter rule – one quarter lean protein, one quarter whole grains and two quarters vegetables (or fruits).
10. Plan to be healthy! Pack healthy meals when going to work and cook ahead and freeze meals for those nights when you don’t have time to cook.  Yes, it takes a little work, but it is so worth it for the convenience and healthier habits you will ingrain. Bring fruit and leftovers to work for lunch. Pack carrot sticks or healthy nuts for snacks. If you have these things with you, you will not be as tempted by unhealthy foods. Also, plan for some activity. Take along exercise clothes and shoes so that there is no excuse to go home first!

I hope you find this list helpful and can implement a few into your life. Interestingly, not everyone agrees with this approach. Associate professor at the NYU School of Medicine, Marc Siegal, MD, told WebMD that the idea of stealth health is, “a small, gimmicky idea to target people with very unhealthy lifestyles,” and that these small actions are like “using a Band-aid to stop a hemorrhage.” In other words, he feels stealth health isn’t a long-term answer for the very people who need to make the most drastic changes to save their health. I can understand his point – to a point. Some health conditions are dire and require immediate, sometimes drastic, changes, but getting started is sometimes the hardest part, yes?  I think many people are overwhelmed by what it takes to get healthy, lose weight, or start exercising. Overhauling your diet, lifestyle, and exercise routine (or lack thereof) overnight is overwhelming! This can set many people up for failure, causing them to give up before they even try. But starting with small tasks is manageable. If walking for 10 minutes or just adding one piece of fruit to each day is all you can manage for right now, it is better than nothing, yes? And in my opinion, it often leads to more healthy behaviors as you adapt.
What do you think? Do you think stealth health works? What are some of the ways you sneak small bits of health, fitness or good nutrition into your days?

Happy Friday!

It is time for our first week report on our healthy journey! Thanks for those of you who have committed to joining me on this adventure! If you don’t know what I am talking about, check out last Fridays post. So, Jenna, Dianne, Paula, Michele and others… it’s time to check in! Also, it is not too late to join in the fun. Just commit to a goal for the week to live healthier! Then report back next week. Look forward to hearing from you.

Here is  my report.  My goals for the week and how I met them (or not!):

30 minutes minimum of aerobic exercise at least 5 times.

I accomplished this with jog/walks on the beach, lap swimming in the pool, flamenco rehearsals and exercise bike at the gym! Check!

Strength-training 2 times during the week.

Find a way to exercise wherever you are!

This was tougher due to being in San Diego without access to my gym.  Normally, I would have just skipped it until I got back.  But, because of my commitment, I did 2 days of a modified strength program of push-ups, dips, lunges and squats (along with some core exercises) while in San Diego, then one day at the gym after returning. Check!

Drinking more water, and water with every meal.

I did pretty well with this. I believe it lead to less wine consumption overall. Maybe…

Reducing portion sizes by at least a third.

I was very conscious of this and think I came pretty close, but I do need to work harder at it. I also had a big lapse when driving back from San Diego, I got an In-n-Out burger and fries that probably was what set me back! I had let myself get way too hungry and couldn’t pass on the fries! Lesson learned. Onward…

Lose 1-2 lbs of (hopefully) fat.

Well, I am going to be completely honest. I only lost 0.5 lbs. I am hopeful that due to drinking more water and exercising a fair amount, the scale is not showing my full fat loss!! Also, we all know how much our weight can fluctuate for various reasons from day to day. What’s important is not giving up, incorporating and sticking to healthy behaviors and slowly losing that body fat. It will show up when it’s ready!  I need to be persistent!

On to Week Two!!

Okay, it seems for me my culprit is eating (and drinking) too much. What is it that was an obstacle for you?

Stay away from temptation!

Due to my needs and wanting to share my strategies, I have come up with ten tips for eating less. I am going to try to follow them all this week. We all could probably eat a little less.

1. Don’t let yourself get too hungry! I find if I get too hungry I eat more at the next meal and make poorer choices. Also, going too long between fueling can slow your metabolism. Keep that engine revved up! Eat smaller portions more often.
2. Take your time. We all have heard that it takes our brain about 20 minutes before we realize we are full. Allow time. Eat slowly and enjoy every bite! If you still want more after 20 minutes, then you can re-negotiate.
3. Use smaller plates, bowls and utensils for serving. Studies have shown that people who were given smaller serving spoons and plates or bowls, ate about 25% less.
4. Know your weaknesses. Try to figure out ways to avoid encounters with tempting things. Plan ahead. Find another route through the office if someone has tempting things on their desk!
5. Measure your foods. One of the things that Weight Watchers taught me was about portion
   

   One ounce of nuts measured out for a snack later.

   sizes. I actually measured on a scale what an ounce of nuts looks like, a half-cup of rice and what 4 ounces of wine looks like in my glass! I need to get back to this.

6. Plate your food properly. Keep these proportions in mind when cooking or plating your food. One half of your serving (plate) should be vegetables, one quarter should be lean protein and one quarter should be whole grains.
7. Eat some protein at each meal or snack. When cutting back on volume, it is often difficult to get enough protein. Protein helps to increase the feeling of fullness as well since it takes longer to digest. Focus on lean proteins when possible. A great snack is just one ounce (measure it out!) of nuts. (Read more about the health benefits of nuts).  You’ll be surprise how well this small amount of fat and protein will keep hunger at bay.
8. Eat breakfast! Just do it. No excuses about not being hungry in the morning, etc. Train yourself to eat breakfast to get your metabolic engine going and so that you are not too hungry before or at lunch time!
9. Doggie Bag it. Restaurants serve way too much food. We all know this. I have heard different strategies from different people. One woman I know (when she can’t take the food with her) pours salt on half of her meal to make it unpalatable! I wouldn’t go that far, but I have asked for a to-go container right up front and put half away before I even start. Or I sometimes discreetly divide it in half on my plate and try to eat only one side. This one is less successful, but is better than just eating until I think I am full.
10. Keep a food journal. Yuck! I know what you are thinking. And this one will be the MOST difficult for me! I hate writing down everything I eat or drink. Such a pain! But, studies have confirmed that those that keep food journals lose more weight. Period. I tend to believe it is because they are compulsive type people anyway, but you can’t argue with the facts. I’m starting today… sigh…

I can’t wait to hear how your week went.

What goals did you make for the week and how close did you come to meeting them?

Maybe we can work together to find ways to stick with them better, or maybe make better goals! I’m looking forward to your comments!

It is finally happening! I think the government, health-care providers and even the general public are finally getting the message that exercise is good medicine! It has been a long time coming! More and more research and then presentation of this information to the public and to health professionals is accumulating fast!

A recent publication is a case in point. Healing through Exercise: A New Way to Prevent and Overcome

She is taking her medicine!

Illness-and Lengthen Your Life by Jorge Blech (March 2009) presents research from the U.S. and Europe and opinions of medical professionals pointing to exercise as the key to health and longevity and a powerful way to significantly cut health-care costs. Exercise as medicine is not a new development, yet we seem to be just beginning to understand this.

A fifty-four year-old article was brought to my attention this morning and I just had to share some of it with all of you.The Case for Exercise by W.A. Pullum from the Health and Strength Annual 1954. Read the original HERE.

“Physical culture, however, as any competent authority interprets the term, is not the production of extremes in achievement that verge on the abnormal, but simply the creation through intelligent exercise (as far as this medium applies) a condition where all the organs of the body perform efficiently the work for which Nature has designed them, setting up automatically in the process a regular state of vigorous health.”

I like that term “Physical culture.” I think we are having a real resurgence of the idea of “physical culture.” It’s about time!

“The case for exercise would need no urging if only it were better appreciated how by its sane employment so much can be done — and often,  so easily — in the various directions so many need.”  Then he goes on to discuss constipation, common colds, nervous system disorders, slipped discs, and even asthma.

Unfortunately, one thing is different now. More and more people actually understand and accept how important exercise is and how good it is for their health than in the 1950s. But we still seem to need much urging in order to make it happen.

We  know that positive attitudes about exercise and knowledge about the benefits of exercise are insufficient in promoting exercise habits. Otherwise, more people would be doing it. We need to connect to deeply held values and a purpose beyond someone’s self-interest.  This is more difficult than it sounds.

Exercise really needs to be viewed as a drug and very few clinicians or patients understand this. I believe it is one of the most powerful “drugs” that we have in the treatment of certain chronic diseases like type 2 diabetes and high blood pressure. Unlike typical commercial drugs, exercise can actually cause one to go into permanent remission for certain diseases.

Exercise, like any drug, has to be taken at certain doses, with certain frequency and for a certain period of time in order to get the benefits. In all the research I have perused for many years, there seems to be a threshold of exercise dosage that gives the most benefits. And benefits there are! We will talk more about this later, but for now I am going to do a short list of things that exercise can positively change in your life:

Improves mood (decreases depression, anxiety)

Improves weight maintenance

Helps cancer prevention and recovery

Strengthens heart and lungs

Improves cholesterol, triglycerides

Decreases high blood pressure

Improves blood glucose tolerance

Decreases stress

Increases stamina

Strengthens bones

Improves arthritis symptoms

Improves sex

Hastens recovery from trauma, surgery, illness

Helps keep mind sharp (improves brain function, decreases dementia)

Decreases sick days and health care costs

Decreases back pain

Improves sleep

Increases recreational options

And there are more! So many positive benefits that I can’t even mention them all. And now I will reveal that secret dosage to you! Are you ready?

Here it is: In order to get the benefits listed above (plus many more), exercise  should be done for 45 minutes, every day (may take a day off), at a medium high intensity(difficulty to carry a conversation). This is more important if you are overweight, have hypertension, diabetes, high triglycerides or high cholesterol.

So there you have it! Exercise prescription for a multitude of benefits! But don’t have an all-or-nothing mentality about this. It’s okay to start small (10-15 minutes a day!) and build from there.

So, take your 45 minutes of exercise! And call me in the morning!

Since I just returned from a long business/pleasure trip, it occurred to me that our diet and fitness is greatly compromised while we are away from our normal routines.  I have developed some tricks over the years to help keep that compromise to a minimum. Please feel free to print and save this article for future reference when you are planning your next trip.

Vacations are for unwinding and recharging. But just because you’re relaxing your mind and body doesn’t mean your health should be put on hold. Here are some tips to help you maintain your health while you’re away.

Before you leave…

Walking and snorkeling in Mexico

Shop for your hotel.

Before you book your lodging, ask if the location has a fitness center or scheduled group classes. If you’re traveling with a friend or family member, invite them to join you for a workout.

Plan an active vacation.

Take the first steps before you even leave home: Prepare to have a healthy and active vacation. Take along your walking shoes, bicycle shorts, swim wear, or any special exercise or recreation equipment. Plan physical activities into your trip; like hikes, bike rides, cross-country skiing, snorkeling, etc.

Getting there…

Be selective while at the airport.

Most food found in airports is fast and unhealthy. But, more and more airports are beginning to offer more healthful options. You must be discriminating. Look for salads and sandwiches where you can request special orders. Ask for dressings, toppings and condiments on the side (or skip them altogether) so that you can determine how much is used. Lean turkey on whole wheat with lettuce, tomatoes and cucumbers is a better choice than pizza or burgers. And you have the bonus of being able to share easier or save half for later!

Avoid airplane food

Pasta or re-heated meat smothered in heavy sauces, greasy potato chips, chocolate-chip cookies — this starchy, high-carb junk food is not only unhealthy, it also can make you feel bad.  Bring your own food when you fly and drink plenty of water.  Throw some nutrition/energy bars and a few pieces of fruit in your carryon. Or pack nuts and carrot sticks. Even if the flight is short, there can be unplanned time on the tarmac or in the terminal.

Drink up.

You might think hunger is nagging at you, but in reality, water may be the only refreshment you need. Ask for water alongside any other drink you get on the plane. Take water in the car. Carry a water bottle during the day and drink from it often—especially if it’s hot or humid.

Limit alcohol.

I know what you are thinking. The health nut is preaching! Well, believe me, I am not telling you to avoid it completely if you enjoy a drink now and then. But, a single fruity alcoholic drink poolside can add 600-plus calories to your daily intake. If you must have an alcoholic beverage, avoid anything that has more than one or two ingredients. Ask for a glass of water at the same time and alternate sips, or just alternate drinks. Smarter alcoholic choices include wine, light beers, vodka and tonic or rum and diet cola (although I would avoid diet drinks if you can). Of course, I will be having my glass of wine with some sparkling water on the side!

Get off your butt

The best way to see a city is to walk it. Sure, you can save time riding a bus or subway, but just think how many calories you’ll burn if you walk to all those museums and restaurants. Make it an adventure: get a map and scope out a great route through the city’s best sights.

Get an exercise wake-up call.

Sleeping in is a lot of what a vacation is about, but carving out 30 minutes in the morning for the treadmill or lifting weights will boost your calorie burn for the whole day. Not a morning person? Take 30 minutes before you hit the showers for dinner. You’ll be so glad you did.

Find the gym!

Most hotels these days have fitness rooms, whether you’re in Dubai, Dublin or Dallas. True, the gym might be a smelly room with really old machines, but you’ll benefit from paying a visit. What’s more, many lodgings offer free passes or discount fees for nearby gyms. Ask the concierge.

Do like the (active) locals do

Hiking in Italy

On vacation try things the active locals do. When in Paris, San Francisco, or Santa Monica; bike or rollerblade. When in Vancouver, rig a sail. In Buenos Aires, take a tango class, and if you’re in the Caribbean, learn windsurfing or diving/snorkeling.
I’ve taken yoga classes in Mexico, aerobics classes in Switzerland… not only for the exercise. It is a great way to meet people and get a peek at local life.

Mealtime…

Don’t skip breakfast

Every day eat a healthy and energizing breakfast. If you stay at a hotel offering a free breakfast buffet, choose oatmeal, eggs, and fruit along with your tea or coffee. Limit use of sweeteners. Skip the sweet rolls or  pastries. If you order in a sit-down restaurant, order oatmeal and eggs rather than pancakes or French toast. If oatmeal is not available, a whole-grain bagel or true whole-grain bread or toast is the next best choice with your egg. A good breakfast will give you energy for your active day.

Let’s do lunch!

To avoid vacation weight gain, try eating one big meal each day in the middle of the day, followed by a light dinner. You’ll save money too, as lunch is always cheaper than dinner.
Don’t make the mistake of skipping lunch and running out of energy. But if you don’t eat two huge cooked meals at home, don’t do it on vacation, either. If you are planning a big dinner, choose a simple salad, soup, or wrap for lunch with unsweetened iced tea or water. Emphasize raw foods as much as you can, and ask for dressings on the side. You will probably only need a small fraction of what you are served. If you know servings are huge, consider splitting a meal with your travel partner.

Do a walk-by.

Buffet tables are great but not if you’re trying to watch what you eat. Assess the entire table before you get in line so you can select items that you really want. And don’t be afraid to serve yourself. Chefs are trained to pile it on. Ask for smaller portions.

Stay away from the familiar

McDonald’s, Burger King, Wendy’s — this junk food is found everywhere, so why would you eat it on vacation? Use your precious time in London, Moscow, or Honolulu to seek out local restaurants and cuisine.

Be a detective.

Choose wisely. Eat fresh and local.

Don’t be embarrassed to ask your server about portions and ingredients. For example, inquire about how many eggs the chef uses in the omelet, and whether or not a sauce is made with cream or butter.

Share and share alike.

Split a meal if portions are huge, and in any case skip the greasy appetizer. Go for lean meats, poultry, or fish, salad, and steamed vegetables. Go easy on the bread and potatoes. Dressings and sauces should be on the side. A single restaurant dessert is designed for between two and four people. Don’t eat an entire desert by yourself. Instead, get one serving for the table. Fill up on veggies and protein at dinner and make dessert what it is: a treat. And not every night!

Either/or but not both

When dining, plan your indulgences carefully. Yes, you can have the marzipan crépe with strawberry glaze, but not if you’ve also ordered the pasta special. Since you are on vacation, you can have a drink or split a dessert a few times in a week, but don’t have both at the same meal.

After hours!

After dinner enjoy more activity, a show, a walk, or conversation (or activity?) in your room. This way, you are less likely to eat as well.

Try not to have food in your room. If you will be too tempted to raid the honor bar, make sure you have healthful snacks such as fruit, and don’t even let chips into your room.

If you follow these steps, you will be just as active as at home and will not have sabotaged your healthy diet . You may even return slimmer than when you left (or at least no heavier) and a little healthier! Enjoy your vacation!

Possibly the greatest misconception people have about the process of aging is that it is synonymous with illness and disability. Yes, it is true that chronic conditions such as heart disease are more common as we age, but does it have to be that way?  Research in the last 10-20 years provides evidence that the inevitability of illness and disability is by no means as simple and straight-forward as we once thought.

Muscle tissue is an amazingly metabolically active tissue. Muscle-wasting (or sarcopenia as it is called in medicine) is one of the main ailments that forces people into that “disability zone” as they age. It also is responsible for large contributions toward chronic disease such as diabetes and high blood pressure. If you can imagine the numerous metabolic/chemical reactions and processes that go on in the muscle tissue, and you have lost 10, 20 percent of that tissue, you will no longer be as healthy.

Long-term studies show that the average person’s muscle mass (or lean-body mass) declines with age. These studies show that Americans, as they move from young adulthood into middle age lose about 6.6 pounds of lean-body mass each decade! Then, the rate accelerates after age 45! This is not inevitable! There is truth to the old axiom: “Use it or lose it!” Just think about 10-20 pounds les of active muscle tissue. All systems  of your body will be affected. Although some decline is inevitable eventually, a person can certainly slow that process tremendously!

Maintaining or increasing muscle mass is the fountain of youth!   About 70% of age-related health problems can be attributed to a decrease in lean-body mass. 70%!

What does strength-training do?

Physiologically, the benefits of consistent strength-training include an increase in muscle size and tone, increased muscular strength, and increases in tendon, bone, and ligament strength.

Psychologically, lifting weights has also been shown to increase self-esteem, confidence, and self-worth.

Health-related benefits are enormous!

Here are just a few of the benefits:

• Increased energy: more endurance, power and strength which translate into more useable energy
• Improved digestion and elimination processes. Your body is built for and meant to be active in all ways
• Improved intellectual capacity and productivity. Your brain needs a reprieve from thinking; physical exercise provides that respite from the constant intellectual thinking tasks of our modern life
• Better sleep: exercise enables a better sleep pattern to develop
• Weight loss: muscle burns more calories than fat because of the higher rate of metabolism within the muscle tissues
• Strong bones: increased bone mineral density as a result of the imposed loads being placed upon the bone during the exercise sessions
• Control of depression: you are active in a productive manner and the brain sends out endorphins signaling a happy pleasant state of mind during and after exercise
• Decreased stress: you are doing something for YOURSELF
• Added protection from heart disease: lower blood pressure reading in many cases with just a small amount of increased activity and as little as ten pounds of weight loss
• Added protection against osteoarthritis: The stronger the muscles, tendons and ligaments are surrounded the joint, the more you can protect the joint
• Increased endorphins (nature’s pain killers)
• Increased self-confidence, self image, self-perception and outward self-projection.
• Body fat percentage decreases
• Lean tissue percentage increases
• Blood pressure readings decrease
• Serum cholesterol decreases
• Range of motion and flexibility increases
• Strength increase
• Joint pain deceases (if training is done effectively)

The short and sweet answer is strength building will lead to increased mental and physical stamina to better endure the stresses of daily living in this modern world of constant pressure to be on the go continually.

Risk Management

Of course, with all physical activity, we should listen to our bodies and manage any risks. Here’s how:

• Avoid painful, repetitive motion (pain with exercise means you’ve exceeded tissue tolerance)
• Maintain optimal alignment (Posture!)
• Wear proper shoes
• Eat healthy (antioxidants: fruits/vegetables)
• Maintain strength
• Maintain flexibility
• Keep joints hydrated-Drink Water!
• Warm UP and progress gradually

So, now I think we are ready to learn how, yes!?

p.s. Please see your physician before starting any new activity to be sure you are able to work hard!

p.p.s. I will be diving this weekend. I’ll be back next week with the “How to”

I am embarking on a series of articles to discuss strength-training and it’s importance in health and fitness as well as how to do it safely and effectively.

I will be discussing sets, reps, speed, frequency, and specific exercises for specific muscles. I will hopefully be motivating you to at least attempt to add this component of physical exercise to your repertoire, or maybe give you new ways of looking at it if you are already doing it.  My hope is that I can reach some of you to be more healthy through strength-training.

But first, let’s look at what is meant by strength.

Strength is not just muscular power.

It can’t always be measured in foot-pounds or Newtons or force production. Sometimes it is immeasurable, even invisible.  Patience, focus, effort, intensity, silence and the ability to confront pain are all forms of strength.  Strength is also seen in compassion, resilience, perseverance, or suppression.

Strength is not just victory, but the ability to fail with integrity. I like to tell my clients that strength-training is one thing in which failure is success. In order to build muscle, to stimulate the chemical and mechanical changes in order to become stronger, we must challenge the muscle until it fails. In failure comes ultimate victory.

Like love or wisdom, strength cannot be bought or borrowed. It can not be owned, but it can be cultivated.  And like love and wisdom, to keep it within our grasp, we must be constantly engaged in the pursuit of it. When we think we have attained it and no longer need to be engaged in its development, we will lose it. And if we use it to bring harm to others (or ourselves), then we have just a cheap and passing victory and we are not expressing strength, but power over. There is no real victory in that because it brings no knowledge, nothing lasting. Such power fades quickly. Strength, however, when it is developed slowly, deliberately and with failure and frustration as part of the mix, can endure beyond our lifetimes!

Such strength comes only with patience, discipline and honest self-assessment. It cannot come quickly.

Superman displayed strength of mind, body and soul. That made him very sexy.

And for strength to last, it must come in its own natural pace and its purpose must be greater than just a passing wish or desire. Each of us owns a piece of it right now. It is up to each of us to pursue our own strength (of all types) in the most persistent, honorable way that we can. And we can never stop. It is a pursuit of a lifetime — to be the best we can be.

My wish for you is to be able to find your way of pursuing this strength of body and mind and soul. I will try my best to help you with the strength of body. This physical strength can help us during times of weak emotional strength. Physical strength is tangible, measurable and teaches us life lessons. If we can stand with the discomfort of a heavy weight on our back, we can also learn to stand with loneliness and desperation and crisis. If we give up as soon as the weight becomes uncomfortable, what does this say about our behavior in other aspects of our lives? When times get tough, do we just give up? We can transfer some of these same methods of dealing with the heavy weight to dealing with those crises in our lives and great challenges to our health when we are tested to the core.

The Sensuality of Strength

What is it like to live in a strong body? How does it feel to have hard, healthy muscle flowing down our torso and out onto our limbs? To see the strength and firmness of our body in all its glory?  To use this body in the pursuit of life and happiness? It is sexy. It is very sexy.

It is the independence of carrying two suitcases down the airport walkway, or moving those boxes in the garage, or carrying that bag of topsoil to the garden with no distress, no struggle. It’s finding competence in the sheer weight of them and knowing you are capable. Everyone of us has special powers. They may not all be the same, but we each have potential to be healthier, stronger, more independent. Reach out. Reach beyond what you think you are capable of. The possibilities are immense.

So, I am sitting still in traffic from Baltimore to the Eastern Shore,  a friend calls so I pick up (normally, I wouldn’t talk on the cell phone while driving, of course!).  He proceeds to tell me about the recent Time magazine he received with the cover about the benefits of exercise being a myth.  At first, it seemed as if he was saying that exercise was not so important in general. But then I probed him a bit and got the point of the article: that exercise is not as beneficial as we have all been lead to believe to lose weight.

Oh, now I understand what they are getting at. Then I get very angry. They will say anything to get readers and headlines. Nothing really new here. No one has ever disagreed that it takes a lot of exercise to work off that 1,000-calorie meal at your favorite restaurant. Exercise is just an adjunct to eating better. We all know it is very tough to lose weight by exercise alone. But to paste it all over the headlines that exercise doesn’t work and that it could actually make you gain weight? I think that is so irresponsible.

I realize that nothing Mr. Cloud says in his article is an outright lie. In fact, he actually mentions that exercise is important to your health. But unfortunately, it is hidden within the hype that is meant to give people the idea that they shouldn’t exercise while they are trying to lose weight. Arrrggghhh! That’s all most people need to hear! We were just making headway on getting the idea across that exercise is essential to your health blown in a single magazine article!

Allow me to quote Mr. Cloud on the important part of that article:

“If evolution didn’t program us to lose weight through exercise, what did it program us to do? Doesn’t exercise do anything?

Sure. It does plenty. In addition to enhancing heart health and helping prevent disease, exercise improves your mental health and cognitive ability. A study published in June in the journal Neurology found that older people who exercise at least once a week are 30% more likely to maintain cognitive function than those who exercise less. Another study, released by the University of Alberta a few weeks ago, found that people with chronic back pain who exercise four days a week have 36% less disability than those who exercise only two or three days a week.”

Hmmmm… Imagine how much the back pain improvement is compared to someone who doesn’t exercise at all. These two small examples are the very, very tip of the iceberg when it comes to the health benefits of exercise.  Please allow me to repeat this most important sentence in the article, that I know has gotten lost:

“… In addition to enhancing heart health and helping prevent disease, exercise improves your mental health and cognitive ability.”

The research has been mounting for the last 20 years that confirms the multitude of health benefits that come from exercising regularly.  Can I name a few in addition to above? Regular exercise improves mood, strengthens heart and lungs, increases stamina, improves sex, strengthens bones, improves arthritis, improves sleep, decreases number of sick days, accelerates recovery from trauma/illness, decreases health care costs,  decreases incidents of chronic diseases, reduces incidence of some cancers… and the list goes on.

But, the article is only alluding to high intensity aerobic exercise. It never mentions weight-training. It doesn’t suggest that maybe low-to-moderate intensity exercise may be beneficial. Yes, exercise is not the weight-loss panacea, but look at it this way; if you burn 250 calories six times a week, that’s 1500 calories per week. That adds up to 7,800 calories per year. That’s 22.3 pounds of fat loss per year (one pound of fat is about 3,500 calories). So, if you did nothing else different but added walking at a brisk pace for about 30-40 minutes 6 days a week to your routine, you could lose 22 pounds of fat in a year — as long as you didn’t change your eating habits. But physical exercise doesn’t only burn calories, it helps build muscle which improves metabolism, it makes you feel better about yourself so you are less likely to need emotional eating, and recent research shows that regular aerobic training alters chemicals in the body to help you preferentially burn abdominal fat (Read this review of clinical trials).  Maybe the jury is still out on exercise and weight loss.  But the fact that exercise (in moderation) makes you more healthy is a proven fact.

The article suggests that reasons that exercise doesn’t necessarily help with weight loss are:

• it increases hunger when you exercise hard
• you want to reward yourself so you eat more
• it decreases energy expenditure at other times (you are more relaxed, less fidgity)

Oh no… you may end up fit, healthy, and less stressed out, but you may still have pounds to lose!

So, you may have to actually eat healthy and in moderation. In other words, eat foods that help with weight control (high fiber, high protein, high volume and low glycemic index carbs) and keep the calorie counts down. It’s as simple as that. Simple in theory, I know.

So, what do you think about this?

Do you have any exercise and weight loss (or weight gain) experiences?

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