Dr. Seale Weighs In

Sleep More to Lose Weight

2011-03-28T07:14:00.000-07:00

Good news for those who want to lose weight and do it in the easiest manner possible. A new study demonstrates that sleeping more will be good for your waistline.

Previous studies have linked reduced amounts of sleep with being overweight, but there were questions whether the studies were flawed. Since overweight individuals have an increased incidence of conditions that can alter sleep, such as sleep apnea, it was uncertain whether altered sleep causes overweight or vice-versa. However, recent research presented last week at the conference of the American Heart Association may help to clarify the issue.

Columbia University’s New York Obesity Research Center studied normal weight individuals, and evaluated the amount of calories consumed in a day versus the amount of sleep obtained the previous night. Women who slept only 4 hours ate an average of 329 calories more the following day than when they were well rested. For men, it was 263 calories. This may not sound like much, but when you consider that burning off this amount of calories would take running on a treadmill at 6.5 mph for about 30 minutes, it begins to put the numbers into perspective. Looked at another way, if these extra calories were consumed on a daily basis it would equal a yearly weight gain of about 33 pounds for the women and 27 pounds for the men. Not insignificant.

Nothing is truer when it comes to weight loss (or gain) than the fact that small daily changes lead to big results over time. So don’t look at losing weight as something you need to suffer through. In fact, in this instance, all you need to do is be sure you get a good night’s rest and you’ll probably start seeing your pants fitting a little looser. What could be easier?

The author submits this blog posting as a health educator and not in any other capacity. You should seek the advice of your physician regarding a personal health condition or before undertaking any diet, exercise, or other health program.

I Feel Your Pain - Part 7 - The Final Chapter That Isn't

2010-10-07T06:29:00.002-07:00

At the end of this week I’ll be up to my neck in the 24 Hours of Moab race, and my team is now down to just three riders. It makes my desire to trim 10 pounds before the race look like a good decision, and I’m happy to report that I’ve achieved my goal. But now that I’ve shed the pounds, what happens next? Unfortunately for most, keeping the weight off is just as difficult as losing, and for me it will be no different.

Twenty years ago I was 45 pounds heavier than I am now. College, medical school, 3 years of residency, and a new solo family practice caused me to seek reward and comfort with food. My busy schedule also became my excuse for not exercising. The result was evident not only on the scale and in my clothes, but also in the way I felt mentally, physically, and emotionally. I wasn’t proud of myself, and I also felt like a hypocrite professionally. My recommendations for patients to lose weight carried no impact when I wasn’t following my own advice.

Then one hot, muggy Missouri day after cutting my lawn, while struggling to push the mower back into my garage, I had my personal epiphany. As I looked at the street I saw my 5- and 8-year-old sons energetically riding their bikes, and I realized that I would not be able to keep up as they grew older unless I made some lifestyle changes.

The possibility of such lost opportunities was a personal tipping point that pushed me into action. That evening I went shopping for running shoes, and the next day I started a dedicated exercise program. At first I could only jog a block before having to walk a block or two, but it wasn’t long before I could jog a full mile. I can still remember the day I extended my usual 1 mile route, running under a highway overpass that had become my “boundary.” I felt freed, and gradually began extending my distance until I was running 5 miles at a time, several times per week. I placed importance on my exercise sessions – as important and necessary as showering or shaving before work. I found that just like being a couch potato is addictive, so is being physically active. I went to great lengths to be certain I didn’t miss my workouts, regardless of my schedule or other obligations.

At the same time, I started eating differently. No more snacking on junk food. I also began eating more unprocessed foods naturally high in fiber and low in fat. My physical activity became a large motivator to eat properly, because if I strayed for a day or so with my nutrition I could tell a dramatic difference in my workout performance. Over the ensuing 6 months I lost 45 pounds, and began feeling 15 years younger.

There wasn’t a medical reason for me to lose another 10 pounds pre-race. I did it to enhance my physical performance, and therefore my enjoyment. It wasn’t always easy for me to stick with the weight loss plan that I have been sharing with you over the last 2 months. Now that the pounds are off, I’m determined to watch my maintenance plan closely, so that I don’t have to go through the process again.

Losing weight is just the beginning. In order to have long-term success, there needs to be a strategy for maintenance. Statistics show that most Americans gain 2-3 pounds every year. This doesn’t sound like much, but it’s the reason many middle- aged adults find themselves 50 pounds overweight. It‘s important not to become complacent about extra pounds. It doesn’t have to be a natural part of aging to gain weight and it can become a slippery slope leading to obesity and chronic disease. To avoid this, an ongoing regimen of proper eating combined with regular physical activity is important. What works for me is eating foods that naturally contain fiber, avoiding high-calorie, low-volume snacks, and putting importance on daily exercise. This plan has given me success for over 20 years.

Moab won’t be my last endurance race. Staying lean and fit allows me to play the way I like, and keep up with my adult sons and grandson. In the words of Oliver Wendell Holmes, “Men don’t quit playing because they grow old; they grow old because they stop playing.”

The author submits this blog posting as a health educator and not in any other capacity. You should seek the advice of your physician regarding a personal health condition or before undertaking any diet, exercise, or other health program.

I Feel Your Pain - Part 6

2010-09-27T06:42:00.000-07:00

When losing weight, friends matter.

The weeks have been counting down to the date for the 24 Hours of Moab mountain bike endurance race, and I’m glad to say so has my weight. I’m just a couple pounds shy of my goal to lose 10 pounds before race day. I’ve not been perfect in my efforts, but one thing’s for certain – it’s been easier because of those who have supported me along the way.

Helping relationships are extremely important to anyone desiring to make changes. We all go through various stages as we make changes in our lives, from just thinking about it to actually taking action. At each step along the way, there is probably nothing more vital than having aid from others. My wife has been a tremendous support by making great tasting high-fiber meals, and coming up with creative ways for us to increase physical activity beyond my dedicated workouts. She has buoyed me up when the scale didn’t want to budge. Friends and co-workers have also helped. Many have commented on my blogs and given me encouragement. Just realizing others know what I am attempting, and that they are watching, gives me motivation beyond myself to stay the course. Not only can others assist you, but they also become accountability partners in your endeavor.

I hope some of you have been taking action to lose weight with me the last several weeks, and that you’ve benefited from helping relationships just as I have. If you’ve been going it alone, then do all you can to bring others who care about you into the effort. Let them know you need help, tell them your plan and how they can best help you to achieve your goal. Then don’t be afraid to lean on them when you need to. But be careful whom you choose to rely on. A 2007 study published in the New England Journal of Medicine found that if you have a close friend who gains weight, your chances of gaining go up by 57%. On the other hand, the same effect is true when a friend loses weight. So be supportive of friends who are also trying to lose, and together you’ll both be more successful.

Changing habits is tough, whether you have 10 pounds or 100 to lose, but it’s certainly a lot easier if you don’t try to do it solo.

The author submits this blog posting as a health educator and not in any other capacity. You should seek the advice of your physician regarding a personal health condition or before undertaking any diet, exercise, or other health program.

Go Green Where It Counts Most

2010-09-15T07:36:00.000-07:00

Where were you on April 22nd, 1970? Do you remember anything at all about the day, or were you even alive at the time? I remember it well, because I was a sophomore in high school, sitting in our auditorium taking part in the first-ever Earth Day. This environmental teach-in educated the nation about ecological issues confronting us, and since that time the green and sustainable movements have gained momentum.

Sustainability quite simply means the capacity to endure. We’re all aware that recycling, water conservation, driving low-emission cars, and using alternative transportation help keep our planet viable. However, there’s a major problem confronting society that must be rectified in order for green environmental practices to have any real meaning. The issue of primary concern should be human sustainability. We are evidently failing – for the first time in over 200 years, the current youth of America will live shorter lives than their parents. Why? It’s because of the accelerated rate of childhood obesity that in turn triggers the early development of chronic diseases, including type 2 diabetes, high blood pressure, and heart disease. If we have lost our capacity as human beings to endure, then we defy the very meaning of sustainability, regardless of how many milk containers we recycle, or whether we choose paper or plastic bags at the grocery checkout.

Everyone needs to get involved in finding solutions. Here are some – I’m sure you can think of others ways you can help:

• More farmers should use methods that promote increased nutritional quality of the foods they grow. Research proves that foods grown sustainably contain more nutrients than those grown conventionally;

• Government agencies could restructure crop subsidy programs so that junk foods are not cheaper than those of high nutritional quality;

• Food producers and manufacturers should avoid methods that strip nutrition and add calories to our food;

• Marketers should stop targeting children who haven’t developed the ability to distinguish advertising from reality. Kids routinely watch TV by 2, and, not coincidentally, they develop brand recognition skills by the same age. Recent research identifies that a child’s tendency to become obese is also established by age 2, with strong food preferences developed by 5. On a typical Saturday morning watching children’s TV, there is a commercial for “junk” food every 5 minutes;

• The food service industry should place healthy options and nutritional information on restaurant and school lunch menus;

• The medical community must begin treating the causes of chronic disease, and stop just putting band-aids on the symptoms;

• Finally, we all need to become more responsible with personal health, and be good role models for our kids and grand-kids.

I’m all for keeping Mother Earth thriving for a long time, but what sense does it make to march our kids down graduation isles wearing caps and gowns made from recycled materials, if they are destined to die young?

The author submits this blog posting as a health educator and not in any other capacity. You should seek the advice of your physician regarding a personal health condition or before undertaking any diet, exercise, or other health program.

I Feel Your Pain - Part 5

2010-09-08T09:51:00.000-07:00

I’m 2 weeks into my effort to lose 10 pounds before the 24 Hours of Moab mountain bike race, and I’ve hit a snag. I’ve stopped losing with 7 pounds to go, and I’m fighting the fat within me. I know I’ll race better without those extra pounds, so I’m not giving up. These plateaus occur frequently during weight loss, and it can be very frustrating and discouraging. It’s normal, so hang in there when you experience them. It will help if you understand why this happens, so you’ll know what to do.

As a survival mechanism, our brains are hardwired to seek high-calorie foods and our metabolism is geared toward preserving the body fat we have accumulated by eating those foods. It goes back to the days when food supplies were uncertain – it was either feast or famine, and in order to survive the famine humans had to feast and store energy as fat whenever they could. There’s a big problem for modern man with this scheme, though. Because of the agricultural, industrial, technologic, and transportation revolutions we now have only one big ongoing feast. Cheap, high calorie foods are readily available, so we keep on storing, storing, storing fat in anticipation for a famine that never happens.

Here I am, doing all of the things needed to lose, but the scale is stuck because my body is fighting me. Natural mechanisms are trying to preserve the species by hanging on to the fat I’ve stored. The less weight I have to lose, the stronger the tendency for this to happen. So what to do? There are 2 choices:

1. Eat less. Provided I’m not overeating calories now, this is what I DON’T want to do. Doing so will make it seem that starvation is occurring, and the body will hang onto body fat even more tenaciously as a defense;

2. Exercise more. When weight loss plateaus occur, the metabolism needs to be given a jump-start, and that’s what exercise does. Aerobic activity (walking, hiking, jogging, dancing, running, biking, swimming, etc.) not only increases the metabolic rate during exercise but also for a period of time afterwards. Resistance exercise (weight training) also boosts the metabolic rate because muscle mass is increased, and muscle burns more calories than does fat. A combination of aerobic and resistance exercise is the best for making the body burn more calories overall, throughout the day.

This is my plan to get off the plateau and drop down to the next level. I’m not going to starve myself, but I’ll cut out any extra calories that may try to find their way into my mouth. The easiest way to do this is by eliminating processed foods. This includes eating extra calories during exercise – “energy bars” are really just candy bars that contain more calories than is typically burned during a workout, unless you’re like Lance Armstrong. I’m going to up my “play time” by adding a little more aerobic activity, as well as some mild weight training. I’ll let you know how it goes. Follow me daily on Twitter @DrSeale.

The author submits this blog posting as a health educator and not in any other capacity. You should seek the advice of your physician regarding a personal health condition or before undertaking any diet, exercise, or other health program.

Save More Than Your Sex Life

2010-09-07T07:36:00.000-07:00

I was listening to a call-in radio show the other day, and one of the callers asked about erectile dysfunction. He was in his 40’s, had been taking vitamin V (you know – Viagra), but it had stopped working for him. The show wasn’t a medical one, but the host gave a great answer. He told the caller to stop treating the symptom (in this case, plumbing that didn’t work right), and start treating the cause. How? By exercising, eating healthfully, and losing weight.

There is a strong relationship between being overweight, chronic disease, and limp-member syndrome, yet most men don’t put 2 and 2 together to come up with 4. In the process, they could be jeopardizing their lives. With weight gain, the body’s hormones begin to change, and these hormonal shifts bring about undesirable effects. Blood pressure, cholesterol, and triglycerides increase because of high insulin levels. Eventually blood sugar can become abnormally elevated if the pancreas can’t keep up with insulin production. All of these factors lead to hardening of the arteries, and decreased circulation to the organs – all of them, not just the heart. Yes, THE organ of most concern for males is also affected, and an organ without proper blood supply isn’t a happy one. In addition, testosterone levels decline with increasing weight. As you can imagine, that doesn’t help at all if you want to be the stallion you once were.

Approximately 30 million American men suffer from chronic erectile dysfunction. Conditions such as diabetes, hardening of the arteries, and kidney disease cause about 70% of cases. What are the most common causes of these diseases? Being overweight and smoking. In many instances, ED will precede the diagnosis of other related chronic conditions by several years. And while ED isn’t fatal, the diseases it’s associated with certainly are.

Developing ED isn’t a natural phenomenon of aging, and it shouldn’t be accepted as such, or taken care of by reaching for the medicine bottle. It’s a warning sign that there are serious processes going on inside your body you don’t want to have happening. If you smoke, stop. If you’re overweight, lose the pounds and you’ll probably find you can get rid of many medications you may be taking, including vitamin V. Cut down on those “manly” portions of meat, and eat foods high in antioxidants and phytochemicals – they happen to be the same ones that are high in fiber – fruits, veggies, beans, nuts, and whole grains. Exercise regularly. As you do these things, you’ll find yourself toning up and getting firmer in all the right places.

What you have to gain is more than just your sex life, but hey – that’s not a bad place to start!

The author submits this blog posting as a health educator and not in any other capacity. You should seek the advice of your physician regarding a personal health condition or before undertaking any diet, exercise, or other health program.

I Feel Your Pain - Part 4

2010-08-27T06:49:00.000-07:00

Is your weight loss plan working? If not, why? Rather than bounce around from one diet to another trying to find the “right” one, it’s better to figure out why your action plan isn’t working and what you need to change. The following five questions are a great way to tweak any diet plan you may have.

1. Do I have a reason(s) to lose weight that is more important to me than continuing as I am?
I’m not asking if others want you to lose weight, or if you think you should because it’s healthier. It is more important that you make your own list of reasons that are more exciting, fun, enjoyable, and rewarding than living the life you do now.

2. Did I write down my action plan?
If just thinking about losing weight were all it took, we would all weigh what we wanted. But it takes discipline, organization, and planning. By writing out your plan you are making a promise to make it a priority. It’s also a good way to share the plan with someone who cares about you. Your chance of success increases when you become accountable to others.

3. Did I set realistic, measurable goals for my short and long term weight loss?
We all get enthused about new diets and try to quickly lose pounds that took years to put on. Pounds lost with fad diets usually return with a vengeance once you stop dieting (and you always will). Instead, focus on moderate lifestyle changes that lead to permanent weight loss over time. You will know your plan is working and realistic if you lose no more than a couple of pounds per week on average.

4. Did I set realistic solutions to over-eating my favorite foods that cause me to gain weight?
Food that causes you the most problem may need to be on your stop-eating list. For some, eating less of a favorite food is like a smoker cutting down on cigarettes, or an alcoholic trying to drink less. You need to decide if eating that particular food at all is worth missing out on whatever you put down for answer # 1. Will a few minutes of pleasure be as rewarding as playing with your grandchild for the next 10 years?

5. Did I figure out the habits that sabotage my weight loss and replace them with different behavior?
You need to become a problems-solver. Only you can determine what will work best in your schedule. I could list numerous habits, like snacking in front of the TV or not exercising, and then tell you what to do about them. But it won’t help if the solutions I give aren’t workable in your situation. This is the toughest and most important part of any action plan, so don’t give up. There are better, more rewarding behaviors that can replace any sabotaging habit you might have. You will know you are on the right track when the pounds start to melt away!

The author submits this blog posting as a health educator and not in any other capacity. You should seek the advice of your physician regarding a personal health condition or before undertaking any diet, exercise, or other health program.

I Feel Your Pain - Part 3

2010-08-24T07:20:00.000-07:00

Do you know enough about dieting to write your own diet book, yet there are times when you can’t seem to stay at your ideal weight? I can relate. It’s not that we don’t all know what we should be doing. We like what we do; we just don’t always like the results. Getting back on track, and the pounds off, has more to do with behavior than with food. Habits are hard to change, and only happen when the new behavior is of more benefit, more fun, or easier than the old. It helps to write down what you are doing so you can figure out what needs to change and how it can happen.

Here’s my personal list of five problem habits, justifications I’ve been using, and strategies for positive action. I’m confident these changes will help me reach my fun-weight, mountain-bike-racing goal. I’ll let you know how it goes. I hope you’ll make your own list, even if it just starts with one positive change.

Skipping breakfast
• Why it’s not a good idea – 78% of enrollees in the National Weight Control Registry (those who have lost at least 30 pounds and kept it off for at least a year) eat breakfast regularly. Your body needs fuel at the beginning of the day, not at the end.
• My justification – usually I start working by 6:30 every morning, and once I open my email it is really tough to take a break, even to eat. I tell myself that I’ll grab something later, and before I know it, it’s nearly mid-day.
• My strategy for change – until I’ve eaten breakfast, I’ll not look at any emails.

Snacking
• Why it’s a problem – snacking is rarely done because of hunger, and it’s easy to eat several hundred calories without thinking. Big snacks mean big slacks.
• My justification – hey, I missed breakfast! I’ve got to eat something to tide me over so I don’t overeat at lunch.
• My strategy for change – I’ll eat meals when I should, and will be sure to consume plenty of fiber foods to keep me full longer. No more eating except at meals.

Eating too fast
• What it does – causes you to eat more food than you need, and doesn’t give your brain time to tell you that you’re satisfied with less.
• My justification – I’m in a hurry and have things that need to get done. I don’t have extra time to waste when I eat.
• My strategy – I’ll schedule my meals just like any other appointment I have during the day so that I’ll have enough time to put my fork or spoon down after each bite, and to savor what’s on my plate.

Eating too late
• Can get you in 2 ways – you don’t need as much energy intake when you aren’t active, and most of us aren’t late in the day. You also won’t be hungry at breakfast time the next morning, so you’ll tend to skip the most important meal.
• My justification – I need to eat then because that’s when I have the most time. Also, that’s when it’s the best time to socialize with others.
• My strategy – I’ll eat my lowest calorie meal in the evening, no closer than 4 hours before I go to bed. I don’t have to eat a big meal in order to be sociable.

Not balancing calories in/calories out
• What happens – if you eat more calories than you burn off, you gain weight. Simple as that.
• My justification – I’m usually active every day, so even on the days I’m not it can’t do much harm if I still eat like I usually do, can it?
• My strategy – On days when I can’t exercise, I’ll not eat as much as I usually do, focusing even more on foods that are high-volume and low-calorie. That’s fiber foods, folks!

The author submits this blog posting as a health educator and not in any other capacity. You should seek the advice of your physician regarding a personal health condition or before undertaking any diet, exercise, or other health program.

I Feel Your Pain - Part 2

2010-08-18T07:13:00.000-07:00

Let’s get honest here. We all have favorite foods that can make us fat, so I’ve taken a good hard look at those that are addictive to me and will be obstacles to my weight loss plan over the next 8 weeks.

Here is a list of my personal problem foods, along with my reasons (excuses) for eating them the way I do, and also the strategies I’ll use to change my behavior.

Nuts
o My problem - handy, high-calorie finger food with no prep time, so it’s easy to grab a handful without thinking, just because they’re there.
o My excuse – I know they are very high in fat, but hey – those monounsaturated fats are good for me!
o My strategy – I won’t keep nuts in the house, and will limit myself to eating nut butter once per day – a small amount on whole grain toast.

Granola
o My problem – high-calorie and easy for me to munch on throughout the day.
o My excuse – granola is better than a candy bar, and it’s made from healthy ingredients. There are far worse things for me to snack on!
o My strategy – I’ll limit granola to ½ cup per day, eaten only at breakfast time.

Chips
o My problem - they’re a comfort food for me, and I usually crave them at night when watching TV, or after a stressful day as a reward.
o My excuse - I’ll only eat a few at a time (which I never do), and I deserve an occasional snack.
o My strategy – I won’t let them into my shopping cart in the first place, so if I do get a craving they won’t be readily available to me.

Avocados
o My problem – I can easily eat 2 whole avocados (322 calories each, 80% fat) at one time when made into guacamole– usually with chips!
o My excuse – the fat in avocado is healthy, plus they also contain a lot of fiber. That’s good.
o My strategy – no more guac! I’ll only eat avocado if I can share one with my wife, so I don’t eat more than half at a time.

Restaurant foods
o My problem – Portions are big, and it’s easy to underestimate salt, sugar, fat and calories – even if I order “healthy.”
o My excuses – it’s convenient and easy; I don’t like to take food home, or leave it on my plate.
o My strategy – when not traveling, I’ll eat at a restaurant no more than once per week; when on the road, will eat only 2 meals out per day, and no later than 5 p.m.; will split entrees with my wife or ask for half-portions when ordering. Never hurts to ask! I’ll stop eating when no longer hungry, no matter how much is left on the plate.

Join me on my journey and go through the same exercise – figure out what foods cause you to gain weight and what you’re going to do about them. Doing this will help solidify your action plan for success.

The author submits this blog posting as a health educator and not in any other capacity. You should seek the advice of your physician regarding a personal health condition or before undertaking any diet, exercise, or other health program.

Trying to lose weight? I feel your pain – Part 1

2010-08-14T11:25:00.001-07:00

It’s been a while since I posted, and that’s because I’ve been too busy to write – or at least that’s my story, and I’m sticking to it. I’ve also been on the road a lot. My blog isn’t the only thing that’s suffered as a result. I don’t care what anybody tells you, if you’re busy, traveling, and eating out, it is tough to keep off the pounds.

I now find myself registered to do a “just for fun” 24-hour mountain bike endurance race in October, and with only about 8 weeks to go before the event I’m 10 pounds over my ideal “just for fun” race weight. If you also want to lose weight, I’m in the struggle along with you, and I’m feeling your pain.

As I get down to the weight I want to be, I’m going to take a good, hard look at all of the reasons (really just excuses) that will interfere with the achievement of my goal. I’m going to bear my soul and write about them, as well as the tactics I’ll use to overcome them. Some habits, as well as the way I think, will need to change in order for me to accomplish what I want, and that may not be too much fun. Whether I succeed or fail, I’ll report my progress to you along the way.

I’ve already taken the first steps to successful behavior change: by writing this blog, I’m making a public commitment and seeking support; I’ve set realistic and measurable long- and short-term goals (10 pounds in 2 months, 1 ½ pounds per week); I’m convinced that the benefits of my changes will outweigh the negatives; and I’ll be routinely measuring my progress.

Follow along, and I’ll take you right up to race day. You can also follow me on Twitter - @DrSeale.

The author submits this blog posting as a health educator and not in any other capacity. You should seek the advice of your physician regarding a personal health condition or before undertaking any diet, exercise, or other health program.

Let Your Voice Be Heard

2010-04-14T07:42:00.000-07:00

Obesity in children has tripled in the last 20 years. America’s current generation is the first in our history expected to have a shorter lifespan than their parents. Of the children born in the year 2000, one-third to one-half will develop type 2 diabetes. While not entirely to blame, the food our kids are given at school is not helping. Loaded with fat, processed grain, sugar, and salt and nearly absent fresh fruits and vegetables, current menus are anything but nutritious. If parents are trying their hardest at home to feed their children healthfully, does it make sense to undermine those efforts by having only poor options at school? On the flip side, if there is never anything decent for kids to eat at home, why not at least make good food available to them during school lunches? The battle against childhood obesity and chronic disease needs to start somewhere, and it makes sense for it to be at our schools.

The Child Nutrition Act is up for renewal in Congress, and now is the perfect time for an overhaul. A bill has been introduced, the Healthy School Meals Act, H.R. 4870, that would give incentives to schools that offer a plant-based (this means high-fiber) option to students at meal time. Eating high-fiber, naturally low-fat foods is one of the easiest ways to lose weight, and this legislation could be a first step to doing something meaningful in the fight against childhood obesity. To learn more about the bill, or to send your representative an email of support, go to http://www.healthyschoollunches.org/legislative/hsma.cfm.

Or, call Congress today, at 202-224-3121. Ask the operator to direct you to your representative and senators, and tell them you support the Healthy School Meals Act, H.R. 4870.

For five easy steps regarding how you can do even more, go to http://www.healthyschoollunches.org/fivesteps/five_steps.cfm.

Let your voice be heard, whether it be for your kids, grand-kids, your community, or your country. There is no better time than now.

The author submits this blog posting as a health educator and not in any other capacity. You should seek the advice of your physician regarding a personal health condition or before undertaking any diet, exercise, or other health program.

I Don’t Exercise and Neither Should You

2010-04-09T08:16:00.000-07:00

When you were a kid, did you ever bug your parents to let you go outside and play? I did. My summers were filled with riding bikes, skateboarding, playing ball, and outdoor games with neighborhood friends. Wintertime meant sledding, ice hockey, snowball fights, cross-country skiing, and ice fishing. These activities burned up an incredible amount of calories and they were all things I loved to do. I did them as much as I was allowed. Not once did I ever ask if I could go outside and exercise—I wanted to play.

Like most adults, as I got older I stopped playing. I also avoided the “e” word like the plague, because exercising wasn’t fun. Going to a gym, running on a treadmill, or lifting weights wasn’t like playing as a child. Before long, my scale started to show my lack of activity. Thoughts of having to exercise so many minutes on so many days per week, and guilt over not doing it, didn’t motivate me to stop the weight gain. Then I wised up. Burning calories has the same effect on the waistline whether or not I have fun doing it. I decided to stop exercising and start playing again.

Now, instead of making myself exercise, I use every opportunity to do the things I love. I mountain bike, trail run and hike near my home. When I travel, I always pack play clothes so I can run whether it is in Central Park or on the beach. On vacations, I walk the course when I play golf, take photos from the bottom of the Grand Canyon, or rent a bike so I can explore area trails. When I can’t play as much as I want, I feel disappointed, but never guilty. Just like when I was a kid, I look forward to playing everyday, so I make it a priority.

If you could play again what would you do? Here a few ideas to get you started:

• Take a class to learn to play. Learn how to do something you have always wanted to do, that requires being physically active – perhaps photography, plein air painting, dance, or yoga.

• Make play dates. Instead of meeting family or friends for lunch, get together at a trailhead or park and play together. Buy a pair of aluminum snowshoes so you can play in the winter too.

• Plan vacations around play. How many different National Park trails have you hiked, beautiful golf courses have you walked, or wild rivers have you fished?

• Fill free time with play. Instead of watching others play on TV, join organized groups that play regularly, whether it is bird watching or senior softball.

Whatever you do, don’t exercise. Just play and have fun, then watch the pounds melt away!

The author submits this blog posting as a health educator and not in any other capacity. You should seek the advice of your physician regarding a personal health condition or before undertaking any diet, exercise, or other health program.

Revolutionaries Needed!

2010-03-31T03:38:00.000-07:00

If you missed the premier of Jamie Oliver’s Food Revolution on ABC, March 26^th, go to http://abc.go.com/shows/jamie-olivers-food-revolution to download and view. Jamie is taking on American nutrition, and he begins at the most unhealthy place in the nation – Huntington, West Virginia. Don’t be too quick to point a finger at Huntington, though, or think that their eating habits aren’t typical. Instead, recognize the show for what it is. It’s a wake-up call for everyone in this country, that we had better change our ways now, or we will suffer health and financial consequences for generations to come. Hats off to Jamie for taking on this gorilla of a problem, and if nothing else, illuminating it for all to see.

The title of Jamie’s show is appropriate, for truly a revolution needs to happen. When kindergarten students can’t identify fresh vegetables such as tomatoes, potatoes, cauliflower, and eggplant, it means parents aren’t serving fresh foods such as these at home. That’s where good eating habits and food preferences need to start. The USDA should then support parents’ effort by scrutinizing, and changing, nutritional qualifications that allow what is essentially rubbish to be served at school breakfasts and lunches. School administrators, and also taxpayers, must stop looking at only the financial bottom line and start offering real food that is freshly prepared and healthy. Food manufacturers have an obligation to make products free of harmful processed ingredients and excess calories. Marketers shouldn’t make children the target of ads promoting junk food. The list goes on.

Suffice it to say that everyone in this country is needed in this revolution, because revolutions don’t take place with people sitting on the sidelines. This includes you. Take a look at your personal habits regarding eating and exercise. Are you the role model you need to be in order to make this revolution happen? If not, start making changes today. Eat 5 servings of veggies , 4 servings of fruit, and take a walk around the block every day. Start slow and simple, then go from there. The important thing is to at least start. You owe it to yourself, and this country’s future.

The author submits this blog posting as a health educator and not in any other capacity. You should seek the advice of your physician regarding a personal health condition or before undertaking any diet, exercise, or other health program.

Five Lazy Ways to Lose Weight

2010-03-19T10:47:00.003-07:00

Let’s face it. We’re all lazy, or at least would like to be. But don’t feel guilty. It’s human nature to expend as little energy as possible. We also naturally seek pleasure, and avoid discomfort. If changing behavior to lose weight means giving up things we like to do, causes discomfort, or takes much effort, then it’s very likely we’re just not going to do it.

So let’s minimize the pain. Here’s a list of 5 ways you can be lazy, enjoy good food, lose weight, and not suffer while doing it:

1. Make your first meal of the day the biggest, whatever time that may be. Not only is it nutritionally important for you to fuel up at the beginning of your day, it is also one of the best ways to get your metabolism geared up. This helps you lose.

2. Eat low-fat, whole fiber food at the beginning of every meal, then wait 5 or 10 minutes before eating the rest. Fiber causes certain gut hormones to be released into the blood stream. These hormones make you feel full and satisfied earlier, so you eat less of the high calorie foods you may otherwise crave. A cup of beans, a bowl of berries, an apple or a pear, or a green salad will all work.

3. Go to bed early. When you lose sleep, hormones influencing hunger will cause you to eat more. So to lose weight, get more rest.

4. Get more NEAT. What is NEAT? It’s physical activity you do that you probably don’t even think about. For example, twirling in your office swivel chair will burn 50 calories for every 60 twists. Chewing gum burns 11 calories per hour. Other activities like tapping your foot, pacing while you talk on the phone, singing with the radio – they all burn calories and they all add up. So get NEATer.

5. Eat nothing but low-fat, whole fiber foods for supper. You won’t feel deprived or hungry all night long, and you won’t eat many calories. The best thing is that you will burn fat when you won’t even know it – while you are asleep.

There you have it. Five easy ways to be lazy, get slim, feel great, and restore your health all at the same time. Give it a try!

Want to Lose Weight?

2010-02-14T10:15:00.000-07:00

Do small things that will have a big impact with your weight loss over the next year. Here are some examples that you can start putting to use today:

Lose 18 pounds in a year: replace soft drinks with water. The average American drinks 450 cans of soda pop per year. That's equivalent to about 65,000 calories, or a little over 18 pounds of fat. Drop the soda, drop the weight. By the way, switching to diet soda doesn’t help. Studies have shown that the more diet sodas you drink, the more weight you will gain.
Lose 20 to 30 pounds in a year: just move more. Take the stairs instead of the elevator, shovel snow instead of using the snow blower, wash dishes by hand, use a walk-behind and not a riding mower, change TV channels without the remote – all of these help you burn more calories, without going to a gym. Any increase in how you move during the day will make a difference, so look for ways to move more. Burn calories, lose weight.
Lose 35 pounds in a year: skip dessert. If you have one 350-calorie dessert per day, you’re eating the equivalent of 35 pounds of body fat every year. Maybe you don’t do typical desserts, but you drink one of those gourmet coffees every day. They're really the same as a dessert. Start skipping them and you’ll start getting skinny.
Lose 50 to 90 pounds in a year: make supper the lightest meal of the day. You can have a huge plate of steamed, above-ground veggies; a giant green salad loaded with veggies and dressed with lemon juice; or a piece of fruit for supper. Any of these options will only have 100 to 150 calories. You won’t feel starved at night, you’ll sleep better, and will wake up looking forward to breakfast. A typical supper will have 600 to 1,000 calories, or more, especially if you dine out. The choice is yours. Eat smart, look smart. Drop pounds while you sleep.

Easy as 1, 2, 3

2010-02-11T19:11:00.004-07:00

When we take on any challenge, it helps to break it down into small, easy to accomplish steps. This process works well for weight loss also. Here are a few highly effective ways to take off extra pounds. This is just to get you started. Use your imagination - I'm sure you'll come up with great ideas of your own.

1. Eat oatmeal for breakfast. The key here is to begin your day with whole, high fiber foods. Oatmeal is simple, fast and easy to power-up with fruit. Instant oatmeal or old-fashioned – from a fiber standpoint it makes no difference, so choose whichever variety fits your taste and schedule best. Oatmeal is also transportable. Here’s an idea – put dry oats in a thermos, add hot water, and let it cook on the go. Or keep a supply of uncooked oats at work and just add boiling water. You will be amazed how much more energy you have if you fuel up in the morning.

2. Pick up the pace. This is more than just increasing how much you move during the day. I’m talking about moving with attitude! Instead of just strolling across the parking lot, tighten those stomach muscles, swing your arms, and pick up the pace. The extra effort burns fat. You'll look and feel better...and get much more done in a day.

3. Focus on today. It may seem overwhelming if you say, “I have to start eating breakfast and exercising every day for the rest of my life.” But all of us can take small steps for just one day. So make a simple plan each day, for that day alone. “Today I will eat a big bowl of oatmeal with sliced apples and cinnamon sprinkled on top, and I will use both of my 15-minute work breaks to take a brisk walk.” Before long the healthy goals you set each day will become habits you can’t live without.

You Are the Solution to Childhood Obesity

2010-01-29T07:57:00.003-07:00

Hats off to First Lady Michelle Obama for her plans to take up the battle against childhood obesity in 2010. Now that she is involved, it is possible the problem will finally get the attention it deserves. She knows the statistics, and that is why she is alarmed. There are 3 times more obese kids now than 30 years ago; for the first time in American history, the life expectancy of America’s current childhood generation is predicted to be less than that of their parents , because of obesity-related diseases ; and up to half of children currently 10 years old are expected to develop type 2 diabetes due to overweight and obesity. In the next 10 years it is anticipated that nearly 50 percent of America will be clinically obese, not just overweight.

Mrs. Obama will likely seek ways to change a culture that started the tidal wave of overweight and obesity that is sweeping away our children. That would be wise, because any real solution to the problem will require changes in numerous societal habits that are detrimental to America’s waistline. The struggle for change won’t be easy.

It’s simple to stand by and wait for others to lead the way, but the solution can begin with you. When you are trying to decide where to dine out, choose a place where you can get foods that fill you up but don’t fill you out – fiber foods. Find out how your city’s schools manage their hot lunch program, and insist that healthy foods are served daily. Make sure your kids eat fruits, vegetables, whole grains, and beans every day, and help them out by keeping these foods readily available at home. These are just a few examples of easy things you can do to start making a difference.

Become involved. Get assertive. Be a good example for your children and grandchildren. Their well-being and lives are at stake.

The author submits this blog posting as a health educator and not in any other capacity. You should seek the advice of your physician regarding a personal health condition or before undertaking any diet, exercise, or other health program.

Follow the First Lady's Lead

2010-01-24T09:29:00.000-07:00

First Lady Michelle Obama was very candid in a speech she recently delivered to the U.S. Conference of Mayors. Speaking of the obesity crisis confronting the youth of America, she used her personal family experience in making her points. As a busy working mother, she admitted she too often turned to pizza or drive-thru fast food when feeding her young children. A nudge from her daughters’ pediatrician made her start re-thinking such habits, and the effect they were having on her family’s health. Now the First Lady feeds her family in part from produce grown in her White House vegetable garden. She correctly realized the real solution to the problem was dependent upon changes that she herself had to start making.

Overweight children did not create the epidemic that affects them, nor can they be expected to solve it. After all, kids can’t control their environment at home, school, or elsewhere. Telling them to make better choices when they are surrounded by nothing but poor options is pointless. Their condition is really only a by-product of adult actions that have had a trickle-down effect upon them. Adults must take responsibility and change their own behavior before we can expect our youth to change theirs. It is apparent from her actions that Mrs. Obama must agree.

There will need to be changes made in numerous arenas if America is to truly win a war against childhood obesity. Food manufacturers, advertisers, school administrators, teachers, health care providers, parents, and others will all need to join forces. But too often it is overlooked that small changes can lead to big results. As a first step, just follow the example of our First Lady. Serve children more fiber foods at every meal, and avoid most anything that can be delivered through a car window. America’s children will soon be slimmer and healthier as a result.

The author submits this blog posting as a health educator and not in any other capacity. You should seek the advice of your physician regarding a personal health condition or before undertaking any diet, exercise, or other health program.

When is a Diet Not a Diet?

2010-01-17T14:30:00.000-07:00

Have you tried diets in the past? If so, were you able to lose weight? If you did lose weight, how long were you able to keep it off? Have you gained the pounds back, possibly even more than you lost?

Answers to these questions lead most people to the same conclusion: diets don’t work! There are many reasons for this. Small portions. Pre-made, special foods to buy. The need for pills, potions, or powders. Elimination of essential nutrients, such as carbohydrates, which the body will eventually crave. Forbidden foods. Repetitious and boring meals. Complicated regimens. Need to count calories. Requires a program membership. Can’t be continued forever, so you go back to your old ways. The list goes on. You know this. You’ve been there.

The Full Plate Diet doesn’t have any of these drawbacks. Portions are abundant; there are no special supplements or pre-made foods to buy; no programs to join; no forbidden foods, boring meals, calories to track, or anything complicated to remember; and , best of all, it is easily continued long term. It is a diet only in the sense that it will become the way you eat for the rest of your life.

So when is a diet not a diet? When it’s The Full Plate Diet. Check it out. Go to http://www.fullplatediet.org/ for more information and great resources, or get a copy of the book today at any major bookseller. Make it the last “diet” you ever do.

The author submits this blog posting as a health educator and not in any other capacity. You should seek the advice of your physician regarding a personal health condition or before undertaking any diet, exercise, or other health program.

Can You Be Overweight and Healthy?

2010-01-09T11:12:00.000-07:00

In 2005, Time Magazine attempted to answer that question, and the conclusion was “Yes, you can.” This was based on the observation that many who are overweight or obese have normal blood pressure, cholesterol, and blood sugar values – therefore their health did not appear to be in jeopardy. For sure, there is much debate, even among experts, over this issue. But the overwhelming majority of medical research indicates that being above your ideal body weight is bad for your health.

A study published by Circulation on-line, December 28, 2009, concluded that overweight individuals with no abnormalities of blood pressure, cholesterol, or blood sugar (all indicators of “being healthy”), have a 50 percent increased risk of developing heart disease compared to those of normal weight. For those who are obese with numbers otherwise normally associated with good health, the risk is increased by 95 percent.

Beyond being bad for your heart, overweight also increases your risk of cancer, the second leading cause of American deaths. That’s right – cancer. The American Institute for Cancer Research estimates that over 100,000 cancers of various types are caused each year by overweight and obesity. And half of Americans don’t know this relationship exists.

Added to these disorders is an up to 40 times increased risk of developing type 2 diabetes if you are overweight or obese. Type 2 diabetes is the number one cause of kidney failure, blindness, and non-traumatic lower limb amputations in America.

It really doesn’t matter if your motivation to get slimmer is so you can look good in your bathing suit this summer, or if you want to avoid a heart attack, cancer, or type 2 diabetes. Regardless of why you lose, you will still gain better health. What’s the easiest, and also healthiest, way to lose those pounds? Eat more fiber foods, drink more water, and stop eating when you’re no longer hungry.

So, can you be overweight and healthy? Possibly, but I wouldn’t want you to bet on it – certainly not with your life.

The author submits this blog posting as a health educator and not in any other capacity. You should seek the advice of your physician regarding a personal health condition or before undertaking any diet, exercise, or other health program.

The Art of Eating

2010-01-05T12:06:00.000-07:00

Are you already losing weight on The Full Plate Diet? Are you worried you will gain the pounds back? Here are some practical tips that will help turn your diet into a way of living. Start with the first tip and add a new one each day – at the end of a week you’ll be looking like a slim person and eating like one too.

Think differently about hunger. Consider the feeling of mild hunger as a desirable condition (rather than an emergency). This is when your body is burning fat and you are accomplishing your goal!
Fill your plate with half the food you think you may need. If you are really still hungry after eating your first plate, wait 10 minutes to give your body time to begin digestion and let your brain know you are full before getting seconds.
Chew slowly and stop eating when the hungry feeling stops. The time to stop is well before you feel “full” or “stuffed.” The goal of eating isn’t to feel miserable afterwards. Take time to savor your dining experience.
Try not to eat like it is your last meal. Even if you don’t know when you will eat again, overeating at a meal means your body will store up fat.
Leave that “one last bite” on your plate. It is better to let the food go to waste outside your body rather than stored on the inside. Any food eaten beyond what you body needs will become fat.
Focus on eating. Multi-tasking leads to overeating. Try not to eat while driving, reading, talking on the phone, working, watching TV or while at the movies. You’ll not only enjoy your food more, but you will eat less of it.
Don’t eat within 4 hours of bedtime. Food gives us the energy we need to be active during the day. You don’t need energy intake right before you go to sleep. If you take in energy that you don’t need or use, it will be stored as fat.

For Success, Control Your Environment

2009-12-26T18:20:00.000-07:00

Imagine yourself after a hectic day at the office or following last-minute holiday shopping. You’re relaxing and watching TV when you begin to hear voices – soft at first, then building in volume. They seem to be coming from the kitchen. Now they’re recognizable – it’s Ben and Jerry, and your name is being called from the confines of your freezer. You initially resist, but then you begin to think of reasons to answer. After all, you want what they have to offer. Since you are a little hungry and also bored, you believe you really need them as friends. Plus, you’ve had a really hard day, so you convince yourself you deserve them. In the end, willpower alone is usually not enough so you, Ben, and Jerry have a little party. Sound familiar?

There’s a way to prevent this from happening. It’s by not letting Ben and Jerry into your house and freezer to begin with. Safety from their temptations, and also successful weight loss, begins at the supermarket. If you tend to make friends like Ben and Jerry, who will sabotage you when you are at your weakest, then avoid the aisle where they reside. Or, if you must be in their neighborhood for some other reason, certainly don’t invite them into your shopping cart. Along the same lines, if there are certain restaurants that don’t serve foods to help make you slim, then don’t go there to dine. By avoiding such places, you won’t be forced to make decisions you may later regret.

Control your environment. If you do, you won’t need supernatural willpower when you are most vulnerable to fend off “friends” that are really your weight-loss enemies.

The author submits this blog posting as a health educator and not in any other capacity. You should seek the advice of your physician regarding a personal health condition or before undertaking any diet, exercise, or other health program.

Fiber - It Even Works for Dogs

2009-12-21T17:27:00.000-07:00

Last evening my wife, step-daughter, and I attended a holiday party at a good friend’s home. As we arrived we were greeted by Molika, his Rhodesian Ridgeback hound. I hadn’t seen Molika in some time, but she was noticeably more fit, agile, and sleek appearing than I remembered from before. In talking to her master, I discovered that Molika had lost about 20 pounds. How did she do it? By eating green beans! That’s right – green beans. At every meal, Molika gets her usual dog food, but in smaller amounts, because the rest of her portion is comprised of green beans. She likes how they taste, and they fill her up, not out. I kept this in mind as I went through the serving line at the party. I filled up on fiber foods by eating a green salad, tabouli, carrots, and a dish made from cauliflower and broccoli. Because of this, I didn’t feel deprived when I split a piece of baklava with my wife for dessert. What worked for Molika worked for me. And it will for you too.

Remember Molika, the green-bean-eating Rhodesian Ridgeback, every time you eat. Fill yourself up on fiber foods like beans, whole grains, fruits, and vegetables. When you do this, you will naturally eat less of the foods that caused you to gain weight. You won’t feel deprived, and before long, you will be fit, agile, and sleek – just like Molika!

The author submits this blog posting as a health educator and not in any other capacity. You should seek the advice of your physician regarding a personal health condition or before undertaking any diet, exercise, or other health program.

Trading Winstons for Whoppers

2009-12-17T09:13:00.002-07:00

I remember the days when restaurants were smoked filled. It was common to see people smoking in grocery stores and when travelling by air. Television prime time was filled with commercials for cigarettes. Remember the Tareyton "I'd rather fight than switch" black eye, the Marlboro Man, or the Tiparillo Girl? During hospital rounds I would call ahead and tell the floor nurses to have my patients extinguish their cigarettes before I arrived, so I wouldn't smell like smoke the rest of the day. Then culture began to change, and it is hard to imagine the smoker's world we once lived in. No smoking on planes or in restaurants, grocery stores, or hospital rooms now. No television advertising for cigarettes. And because of the reduction in smoking these changes have brought about, the lifespan of Americans was increased.

However, a study published in the New England Journal of Medicine on December 2nd, reveals that health gains derived from reduced smoking have been more than offset by the negative health effects of America's growing waistlines over the last few decades. It seems that all we have done is traded in our Winstons for Whoppers.

Ideally our future world won't have a drive-thru on every corner, people will actually eat meals cooked at home using real food, and cars won't be designed around supersized cup holders. Maybe someday we will think back and remember school lunch programs dominated by the fast food industry, or TV ads for the Taco Bell fourth meal, and we will shake our heads in disbelief at how foolish we once were. Possibly. But I'm not sure I would bet your health or pants size on it happening anytime soon, and in the meantime the world is starting to tip on its axis more than is natural.

You don't need to wait for culture to change in order to be slimmer, and healthier as a result. Just start by doing a few simple things. Use whole wheat bread instead of white; eat 5 servings of your favorite vegetables, 3 to 4 servings of fruit, and a cup of cooked beans every day; take the stairs instead of the elevator or park at the far end of the parking lot instead of near the door.

Do those things and you may be a real trend setter, decades ahead of the crowd.

The author submits this blog posting as a health educator and not in any other capacity. You should seek the advice of your physician regarding a personal health condition or before undertaking any diet, exercise, or other health program.

Health Care Reform – What’s the Point?

2009-12-02T21:33:00.000-07:00

Last year Americans spent $86 billion treating the health effects of obesity. According to the America’s Health Rankings study recently released, by 2018 that number will quadruple to $344 billion. This is because obesity in this country is on an upward trajectory that is stratospheric, to say the least. The fattest state in the country now is Mississippi, with an obesity rate of 38 percent. But don’t point a finger at them as being bad examples - the same study predicts that in 2018 nearly 45 percent of all Americans will be clinically obese. Along with that excess body fat come chronic diseases such as type 2 diabetes, heart disease, stroke, cancer, and high blood pressure. This carries not only a huge physical cost, but an economic one as well - just because we can’t put down our Big Macs and fries and substitute them with a bowl of beans and rice, or a plate of fresh vegetables.

Much to-do has been made over the potential for health care reform in America. But, what’s the point? It doesn’t matter what sort of health care system we have, or develop, in this country if we continue to insist on literally eating ourselves to death. We simply won’t be able to bear the economic burden of our communal fatness, if the above predictions hold true. Health care reform or not, we will not be able to afford the costs of the diseases we will bring upon ourselves.

Maybe losing weight for personal reasons has not made it a priority for you. Then consider doing it for the good of your country. For starters, just add more fiber foods into your diet. All fruits, vegetables, whole grains, beans, and nuts contain fiber. Drink more water – at least 6 to 8 glasses per day. Don’t eat when you’re not hungry and stop eating before you are full. Move a little more.

Do these things and you’ll get slimmer and healthier. You may even feel a sense of patriotic pride.

The author submits this blog posting as a health educator and not in any other capacity. You should seek the advice of your physician regarding a personal health condition or before undertaking any diet, exercise, or other health program.

Does the Diet Book Have Recipes?

2009-11-26T10:58:00.002-07:00

What is the first thing you do when you pick up a new diet book? If you are like most people I have talked to, you check out the recipes. Does the diet book have a lot of recipes? Are they easy to follow? Are the ingredients familiar, inexpensive, easy to find, and items you like? Are your favorite types of dishes represented? If the answers are “no,” then you move on.

Recipes are a common reason why a diet book is rejected. Another way to say this is that recipes are really just a common excuse for not starting or staying on a new diet. Everyone seems to want recipes even though few use them in their day to day meal preparation. Aside from baking and special occasions, most of us can throw together a salad, sandwich, soup, or even a complete meal without a recipe. You may have a few recipes you pull out from time to time, but we usually just search the kitchen to determine what we can quickly make. The average person has a limited number of different meals they rotate on a regular basis and they don’t typically pull out recipes to make them.

Why do most think they need to use recipes when they start eating healthy? Why is it commonly assumed that lack of recipes is the problem that has caused weight gain? Or, that cooking with new recipes will fix the problem? With The Full Plate Diet™, you can throw the recipe excuse out the window. No special recipes are required in order to start getting results – today!

For long term successful change, you need to do what fits best into your lifestyle. If you cook with recipes all the time and are an avid cookbook collector, you can easily power-up your favorite recipes with more fiber foods. All whole plant foods contain fiber. If you don’t use recipes, you don’t have to start. Simply stock your kitchen with more fruits, vegetables, beans, and whole grains, and then add them to your typical meals. Put some berries on your cold cereal, canned beans in your chili, frozen vegetables in your tomato soup, whole wheat bread on your sandwich. Ever try kidney beans in spaghetti sauce or on a salad?

Start by eating more fiber foods you like and have readily available. For great ideas, check out the The Full Plate Diet™, or go to www.fullplatediet.org. You will be surprised how fast you can increase your fiber amounts and decrease your hunger.

Less hunger means you eat less…and you know what that will mean in your future.

The author submits this blog posting as a health educator and not in any other capacity. You should seek the advice of your physician regarding a personal health condition or before undertaking any diet, exercise, or other health program.

One Hundred Years of Wisdom

2009-11-18T14:21:00.002-07:00

He is 101 years old, new to my practice, and I was asked to pay him a medical visit at his home. I didn’t know what to anticipate, but this new patient turned out to be the highlight of my day. He vividly told me how he had fallen last May in his bathroom – a “silly mistake that was my own fault” – and as a result he had broken his hip. A hospitalization and rehab followed, but he had not regained the strength he needed in order to live independently, or to do much other than be in a chair during most of his day. He also had a urinary catheter placed during his hospitalization, and nearly died from a urinary infection last August. But other than a few injuries he had sustained in the distant past, this gentleman is amazingly healthy and his mind is as sharp as a tack. His blood pressure is as good as a teenager’s. He takes no medication. He drove a car until he was 100, never having a traffic violation or accident. Until he broke his hip last May, he went to work in his wood shop every day, operating power tools such as lathes, saws and drills. He has a good appetite, goes to bed at 9 every evening and arises at daylight. He reads books during the day in order to keep his mind strong. In fact, he had just finished reading a book about Chinese consumerism, manufacturing, and exports, and the effect this may have on world economy. He proudly told me “I love my life.”

I’d like us to learn from the wisdom and habits of my new patient. In talking to him and his son, a couple of items stood out regarding the way he lives his life – clues, I believe, to his amazing longevity and the quality of life he continues to enjoy. The first is his mental attitude. He loves life, even with the recent adversity and challenges it poses. He realizes the value of making mistakes, and doesn’t beat himself up over having made them. To put it in his words, “The only thing wrong with making mistakes is if you don’t learn from them, or if you keep on making them.” The second significant item relates to his diet. It isn’t so much about what he eats, but rather how much he eats. He stops eating when he isn’t hungry and before he is full. He has done this his entire life, and I am sure it is related to how well he has done over the years. He is at his ideal weight. Third, he has been active physically and mentally all of his life – this continues even today, to the extent possible for him.

One hundred years of wisdom can be summarized as follows:

1. For today, and each day forward, keep a positive attitude. Learn from mistakes you have made and use that information to help you in the future.

2. Don’t eat if you aren’t hungry and stop eating before you are full.

3. Move more and look for ways to increase your physical activity. You don’t need to join a gym – start by parking further away when you shop, and build from there.

Do these 3 things and your health will improve, you will probably live longer, and your quality of life will be better. Impress your doctor when you are 101!

The author submits this blog posting as a health educator and not in any other capacity. You should seek the advice of your physician regarding a personal health condition or before undertaking any diet, exercise, or other health program.

Be Assertive!

2009-11-12T18:16:00.000-07:00

How often have you started a new diet only to be derailed by well-meaning family or friends: your mother arrives at your door with your favorite homemade brownies, or your office buddies give you a surprise birthday party at your favorite all-you-can-eat Chinese restaurant? Even before these situations happen, you need to plan for them. If you desire ideal weight and good health, let your family and friends know your goals and then be assertive about keeping yourself on track.

To be non-assertive is to say, “Others matter, and I don’t.” On the other hand, if you are aggressive, the message is “I matter, and others don’t.” You need to find the place in between the two extremes. Being assertive states, “I am equal to others and we all matter the same.” Give assertiveness a try. Tell you mother that you love her brownies so much you can’t just eat one, and it would be more helpful for your weight loss goals if she could make you a high-fiber dessert like baked apples. Explain to your office mates that all-you-can-eat establishments are too tempting at this time and suggest a restaurant where the menu better fits your weight loss plan. It may take a bit of practice, but its well worth the effort. Assertiveness is probably one of the most important tools you will need to succeed.

During the holidays, don’t hesitate to assert your rights to have fiber foods available at the family gatherings, even if it means you bring the veggie platter or salad. Look at it as an opportunity to share your healthy new way of living with those you love. Everyone will benefit. When you find yourself at a restaurant with no menu items that fit into your weight loss goals, don’t be afraid to explain to your waiter exactly what you need. Ask for a steamed side of whatever fresh veggies are available in the kitchen. Or ask that your entree be broiled instead of fried. Odds are, the chef will be glad to break out of the same old menu routine and will welcome the opportunity to be creative. You will be a breath of fresh air!

Try on assertiveness for size, and wear it often. It will look good on you.

The author submits this blog posting as a health educator and not in any other capacity. You should seek the advice of your physician regarding a personal health condition or before undertaking any diet, exercise, or other health program.

Set the Right Goal to Lose Weight

2009-11-10T10:23:00.002-07:00

I talk to a lot of patients who don’t set the right goal as they try to lose weight. They get side-tracked and focus only on the amount of fiber they eat, instead of what they really need to be concerned about – getting thinner.

If you focus only on how much fiber you eat, there is a possibility that you may succeed in achieving your fiber goal, but fail at dropping pounds. This is because the benefit of eating fiber foods can be overcome be overeating, or by eating too much of fiber foods that also are high fat. I’ve heard stories about people eating a meal that had over 40 grams of fiber – a giant burrito, for example. But the real issue is whether or not they needed to eat that much food at one meal because they were still hungry, or if they did so just because they thought stuffing themselves with that much fiber would in and of itself cause weight loss.

Your goal should be to lose weight. Eating more fiber is just a tool you use to achieve the goal. Fiber satisfies those hunger pangs and helps stop the need for snacking between meals. Eating more fiber is the roadmap that helps you get there. So don’t lose your direction. Eat more fiber foods as a means to an end – but don’t let it be the only tool you use.

To reach your weight loss goal you also need to stop eating when you aren’t hungry. You may only need to eat half of that 40-gram burrito to feel satisfied, for example. Just because it is lunchtime, you don’t have to eat lunch if you aren’t hungry. Try to skip a meal or put it off for hours, and wait until you are truly hungry – just remember to stop eating as soon as the hunger pangs disappear, and to eat slowly. Also, keep in mind that feeling hunger is not a state of emergency. Look forward to the feeling—it means you are reaching your goal by burning body fat.

Getting thinner is your destination. Put fiber foods to work, and then the pounds will melt away.

The author submits this blog posting as a health educator and not in any other capacity. You should seek the advice of your physician regarding a personal health condition or before undertaking any diet, exercise, or other health program.

The Ethics of Eating

2009-10-29T07:40:00.002-07:00

The last few years of my professional, as well as personal, life have been dedicated to helping others lose weight. The mantra has become simple – eat more fiber foods, drink more water, don’t eat when you aren’t hungry, and move a little more. But in the course of delivering this message, I am afraid a more deeply philosophical point has often been overlooked. This is understandable, because it is disregarded by almost every American on a daily basis. What I am referring to is the ethics of eating.

Let me give just a few examples. Our planet’s resources are slowly being depleted, and at the same time population is increasing. Growing fiber foods is 10 times more efficient than raising livestock. Because of this, eating fiber foods contributes far less to water and air pollution than eating, say, a steak. Wouldn’t ethics dictate that we should eat more fiber foods and not eat when we aren’t hungry?

Here’s another. Childhood obesity is rising at an alarming rate, and the health of our children is suffering as a result. It is now estimated that children being born today will be the first generation who don’t live longer than their parents. A major contributor is the standard American diet, consisting of processed and fiber-poor foods. Ethics would dictate that parents should not only defend their children from a diet that harms them, but adults should also set an example by eating the healthiest diet possible themselves. This just so happens to be a diet high in fiber foods. Think of it this way – naturally occurring fiber in a food is a marker for other healthy nutrients. The more natural fiber there is, the healthier the food.

There are many more examples – too many to list. What I am asking is this – just give thought to what you eat, and ask yourself whether or not you are eating ethically. For every instance you can think of, consuming a diet rich in fiber foods and not eating when you aren’t hungry will always be the most principled way to live. And besides, it helps you slim down, look great, and feel years younger.

The author submits this blog posting as a health educator and not in any other capacity. You should seek the advice of your physician regarding a personal health condition or before undertaking any diet, exercise, or other health program.

Just move a little more and eat more fiber – it’s as easy as that

2009-10-26T13:49:00.001-07:00

A few days ago I was in a large discount department store picking up a few things. In the checkout line there was an overweight couple placing their items on the conveyor. They were buying a large package of skinless chicken breasts (no fiber), a large beef roast (no fiber), and a Wii game remote control. Then I noticed that the cashier was nowhere to be seen. She soon returned from a special area of the store, carrying a Wii console (to go with the remote) as well as a Wii Fit game package. It all made sense to me then. The couple had decided to lose weight and become fit. Apparently their plan was to eat a low-carb, high-protein, near-zero fiber diet, and use the Wii Fit for exercise. All of this at a cost of several hundred dollars at the register, plus the potential health risks of following a diet lacking in nutrition. I suspect in a few weeks or months, the Wii won’t be seeing the light of day. Since studies show a low-carb diet is nearly impossible to stick to long term, it will also likely be abandoned. Any weight lost will probably return, in amounts greater than before.

It would be much more effective, healthier, and cheaper to simply eat more fiber foods, and stop eating when not hungry. Fiber foods satisfy and prevent hunger, causing you to eat less. They also contain vitamins, anti-oxidants, and phytochemicals not found in foods that contain no fiber. This is a simple plan that can be followed for life. Add to this just a little more activity – take 10,000 steps per day, for example – and the pounds will melt away. No Wii required.

The author submits this blog posting as a health educator and not in any other capacity. You should seek the advice of your physician regarding a personal health condition or before undertaking any diet, exercise, or other health program.

What Sort of Role Model Are You?

2009-10-13T20:25:00.001-07:00

The National Obesity Forum of the United Kingdom earlier this month announced their recommendation for midwives to measure the body mass index (BMI) of all pregnant women and their partners during the 12-week prenatal visit. For those found to be obese (BMI over 30), it was further recommended that the expectant parents be counseled on how to change their eating habits, for the sake of their unborn child. What prompted this recommendation were results of a recent British study, revealing that daughters of obese mothers were 10 times more likely to develop obesity, and sons of obese fathers were 6 times more likely. Excess weight in these children had typically developed by the age of 5 years.

The vital point of this study is that children will mimick the habits of important role models in their lives. Parents who have lifestyle habits leading to obesity will most likely pass those habits on to their children, and the obesity pyramid continues.

So, if you are a parent-to-be, or are a parent or grandparent of small children, ask yourself the question "What kind of role model am I for the little ones I love?" To help yourself answer this question, find out what your BMI is by using the calculator at http://www.nhlbisupport.com/bmi/. If your BMI is over 30, not only is your own health at serious risk, but you may not be the role model you wish to be.

More later on how to get that BMI in the range you want it to be - less than 25. But for now, eat more fiber foods, drink 8 glasses of water per day, and don't eat when you aren't hungry. Also, get a copy of The Full Plate Diet - it will help you jump start your weight loss program. Visit http://www.fullplatediet.org/ for details on how to order a book, to download a free electronic advance reader copy, or to listen to a free audio version.

The author submits this blog posting as a health educator and not in any other capacity. You should seek the advice of your physician regarding a personal health condition or before undertaking any diet, exercise, or other health program.

The Quick Fix?

2009-09-18T08:23:00.001-07:00

During a recent 5-day Stopping Diabetes Workshop, a patient presented me with a packet of material for review and comment. The information was professional in appearance and design, marketing a product that claimed to be a solution for the chief complaint of most diabetics - fatigue. According to the material, all one needs to do is consume 1 to 3 servings of their "energy drink" per day, at a cost of $1 per serving, and fatigue will disappear. What is this amazing product? Nothing more than an effervescent multivitamin, priced 10 to 20 times higher than standard, and comparable, multivitamin pills. A multivitamin will not treat the underlying cause of your fatigue, nor will it help your diabetes or weight problem.

Fatigue does commonly accompany diabetes, and can be caused by a variety of factors: being overweight, sedentary, or depressed; and in uncontrolled diabetes it may be due to an inability to efficiently convert blood sugar into energy.

In my clinical experience, most patients with type 2 diabetes feel a total lack of control over their disease, and with that lack of control comes depression and fatigue. The ultimate solution is to gain control. There is a way to do this, but it is not found in a pill, an energy drink, or any other "quick fix." Gradual weight loss, acheived by eating high-fiber foods as recommended in The Full Plate Diet, combined with becoming more physically active, will cause blood sugars to lower and become stable. What follows is a sense of control and hope, and you realize "I can do this!" Energy levels increase as a result. Making big changes is not required - even taking small steps can lead to big results.

Today this is what you need to do - eat more fiber and take a 15-minute stroll after every meal.

The author submits this blog posting as a health educator and not in any other capacity. You should seek the advice of your physician regarding a personal health condition or before undertaking any diet, exercise, or other health program.

Today is always the most important day of your life

2009-09-13T10:16:00.000-07:00

You can't live in the yesterdays or the tomorrows of time. You may have good memories of the past, or great anticipation of the future, but today is the day you are living. It is today that choices will be made, and results obtained. Because of that reason, it will always be the most important day there is.

So what does this have to do with your health? Everything! You can't change the past. Likewise, you can't live in the future. To try to do so is a waste of time and effort. But the decisions you make today, the most important day of your life, will be the ones that can begin to restore you. Most decisions we face are not big, however little ones can have big consequences. The secret is in making the best decision most of the time, when it counts the most - today. If you do this, every tomorrow you experience will be better than all of the yesterdays.

Stay posted - you will learn how to be an expert decision-maker, and can be on your way to looking and feeling better than ever before.

The author submits this blog posting as a health educator and not in any other capacity. You should seek the advice of your physician regarding a personal health condition or before undertaking any diet, exercise, or other health program.