Staying Young

Move More, Eat Less

11 Mar 2010 at 11:00pm

Photo: Studiomill

In my pre-parenting life, I needed no theory on weight loss or the prevention of weight gain. I spent my considerable free time training for triathlons, which meant copious amounts of swimming, biking, and running each week. This high level of activity meant that I could (and did) eat pretty much whatever I wanted. Needless to say, those glorious days are over.

Not only am I now older and sporting a slowed metabolism, but I also lack the time to exercise the way I used to. Furthermore, my hearty appetite failed to morph along with my exercise regimen. I still loved to eat! I finally admitted that I could not eat anything and everything and still expect to be thin when the most exercise I got during the day was picking up toys. At that point, I knew I needed a weight loss theory.

My theory is not new—I’m sure you’ve heard it before. It is simply this: Move more, eat less. No special diet or exercise plan to follow, no calorie counting, nothing to burn out on and give up on after a couple weeks. I just try to follow a few common sense rules as best I can.

A Few Common Sense Rules

1. No eating late at night. It seems like those late night calories do the most damage. I find that brushing my teeth immediately after supper reduces my temptation to snack in the evening.

2. Stop before you’re stuffed. Even though eating with reckless abandon always sounds like fun, it rarely ends well. I know my body does not need a large volume of food, and it is best if I push back my plate when I am satisfied rather than stuffed.

3. I know there are going to be certain culinary temptations or dining occasions to which I simply cannot say no. That means I need to walk away from as many of the other unhealthy choices as possible. “Save up” for the occasional splurge.

4. Indulge in fresh, simple, unprocessed foods. Choose whole grains over white or refined. Use discretion as you peruse the grocery aisles and the restaurant menus.

5. Exercise whenever you can. Try to workout on a regular basis, and create exercise opportunities as a part of your daily life. Walk or bike instead of drive when possible. Choose stairs over elevators, far parking spots over close ones, and standing over sitting. If you realize you’ve been sedentary for a while, get up and do something active—even something like chores. (I realize this may be tricky for people with desk jobs, but do your best and be creative. It doesn’t matter what the activity, the goal is simply to move more.)

6. If you must watch that television show, at least get off the sofa and hit the floor for some sets of push-ups or sit-ups. During the commercials, jump up and see how many tasks you can accomplish before the show resumes.

7. Realize that you will have bad days and make bad choices. Rather than give up, determine to start anew tomorrow. Your body will thank you for it.

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By Hannah Henry. Copyright © 2010 by GraceNotes. All rights reserved. Use of this material is subject to usage guidelines

A Bran New You

7 Mar 2010 at 11:00pm

Photo: Dreamstime

A European study that followed the lives of over 1000 men for forty years revealed that eating fiber adds years to your life, and improves health, as well. For every additional 10 grams of fiber consumed daily a man reduced his risk of heart disease by 17% and overall mortality by 9%.

Studies sponsored by the American Dietetic Association show that high fiber diets reduce the chances of getting some cancers, especially colon or intestinal cancers. A fiber-rich diet also protects against diverticulosis and diverticuiltis, painful abdominal conditions, as well as promoting intestinal regularity. High fiber diets also seem to cause lower blood pressure.

How much fiber should you get daily? The ADA would like to see every man consume 39 grams per day, but Lydia A. L. Bazzano, Assistant Professor of Epidemiology at Tulane University states that between 25 to 30 grams daily is enough for the average man. The problem? The average man typically consumes only half of that—between 12 to 18 grams daily.

Want to increase your fiber intake? Here are three simple suggestions.

1. Start with a fiber-filled breakfast. Mom was right. Breakfast is the most important meal – and a simple way to get much of your daily fiber. Says Joanne Slavin, Professor in the Department of Food Science and Nutrition, at University of Minnesota, “A really lazy way to get your fiber is to have a high fiber cereal for breakfast.” Bran cereals work best but so does oatmeal or cream of wheat, especially if you throw in dried fruit, nuts, and sliced bananas – all rich in fiber. Or chow down on a bran muffin or two. Just one cup of raisin bran cereal provides one-third to one-quarter of your daily fiber needs. Even substituting whole wheat toast for white toast helps.

2. Make your lunch and dinner choices count. Substituting a whole wheat bun for white bread triples the fiber you get from the bread. Get your burger with lettuce and have them put all the veggies on that submarine sandwich. “Beans are full of dietary fiber and especially soluble fiber, so next time you eat chili—get the kind with beans,” advises Bazzano. Speaking of beans, legumes like dried peas and lentils are also great sources of fiber. Hearty soups like split pea or lentil soup are a great way to get fiber. One cup of either yields around eight grams of fiber

3. Fix on fresh fruit. An apple a day may not keep the doctor away, but two apples with lunch or as mid-day snacks provide one-third to one-quarter of your dietary fiber needs. Fresh fruit is a great source of fiber. It is convenient, too. Just grab an apple. Besides apples, especially rich fruit sources of fiber according to the American Dietetic Association include bananas, oranges, pears, and strawberries. One orange or one banana has around three grams of fiber. One apple or pear, or a cup of strawberries holds nearly four grams. Fresh fruit is best, but cooked fruit works, too. Even a slice of apple pie has two grams of fiber.

Make this year the year of the “bran” new you.

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Not What – Just How

4 Mar 2010 at 11:00pm

Photo: Dreamstime

We hear plenty these days about what to eat (and not eat) but very little about how to eat. Eating is more than a necessary “pit stop.” It is an experience that adds enjoyment and value to life. According to eating expert Ellyn Satter, people with a high eating competence are more comfortable both with themselves and others.

Here are seven tips for improving your eating habits.

1. Slow down. It takes approximately 20 minutes from the time you start eating for your brain to start receiving the “full” signal. If you’re eating fast you can consume a lot of calories in 20 minutes!

2. Smell the food. Savoring the aroma of your food prepares both your taste buds and salivary glands.

3. Take small bites. Not only is this good manners, it helps you slow down and pay attention to what you are eating.

4. Chew well. Digestion actually begins in the mouth. Try for 40 chomps per bite (excluding soups and sauces). Chewing thoroughly helps you develop a feeling of satiety. It also brings out the taste of the food.

5. Enjoy your food. Research shows that when the joy goes out of eating nutrition suffers. Don’t worry about how much the food costs or that it might harm you. If you’re eating the best food you can, receive it thankfully.

6. Appreciate the entire experience. Lay down your silverware between bites and engage in the conversation around you. Enjoy your surroundings. But don’t watch TV, surf the web or read—those things lead to mindless eating.

7. Listen to your body. If your body tells you something is not agreeing with you, stop eating it and try something else if you’re still hungry. When it tells you you’re full, stop eating. A “clean plate” mentality won’t help the starving children in India. Find a different way to assist with that.

Everyone has to eat to live. Investing a little time and attention in doing it right can go a long way toward improving both your health and happiness.

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By Brenda Dickerson. Copyright © 2010 by GraceNotes. All rights reserved. Use of this material is subject to usage guidelines.

Sources: www.eatingexpertsonline.com and www.ellynsatter.com

Simplify!

4 Mar 2010 at 4:39pm

Photo:Ponta Radu

Although it is usually easier said than done, simplifying our lives can be a real stress-buster. And who doesn’t need to bust a little stress? Perhaps I’ve watched too many episodes of The Waltons, but it appears that in past times, life was a lot simpler. Not necessarily easier, but simpler. I sometimes wonder how it could have been that way, considering more manual labor was required for daily duties due to a lack of our modern tools and conveniences. You’d think the stress level would have been higher and that the work would never end. Yet they’d often still have time for simple recreation at the end of the day. I’ve heard my own parents and grandparents tell about this very thing, calling those days gone by “the good ole days.”

So, if people who have lived in both eras verify that we have left behind the simpler life and replaced it with a more hectic existence, then why do we continue in it? Well, it would appear that we don’t have much choice. After all, we don’t live in John Boy’s world. We work for busy people, we worship with busy people, and we live with busy people. Still, there are ways that we can simplify our lives and maybe even resurrect some of the elements of the “good ole days” without living on an island.

Commit to family mealtime. You already know it’s a good idea. So make at least one meal in your day be a family meal, no matter what. You may not be popular at first because habits are hard to break. But stick to it. You can be as simple or creative as you like, but make a couple of steadfast rules. First, no television. Second, no phones. Contrary to popular belief, the world will not cease to turn if you exercise the power button on these gadgets. What will happen, though, is an increase of ability to focus on one topic at a time. The dinner table is one place that multi-tasking is not necessary and should not even be welcome. So take advantage of this chance to simplify.
Don’t be afraid of silence. Our daily lives are full of so much static that it is almost awkward to sit in silence, even with those we are closest to. Recognize that silence is not a sign of distance. Silence is simply a lack of noise. And that’s a good thing! Try doing your tasks around the house without having to have the TV or radio on “for noise.” Where did we ever get the crazy idea that we need “noise” in the background in order to get our work done? Or music in order to do homework? By now, our brains are actually conditioned to this practice, and like other addictions, it does seem that we need it. But that habit can be changed and silence can become golden once again.
Try non-electronic recreation. Play some games that actually involve conversation and interaction. My family claims to not enjoy table games, but I find that whenever I persuade them to play with me, they end up enjoying it. You might even be so bold as to take a technology fast for a while when it comes to recreation. Once again, the withdrawal symptoms may rear their ugly heads. But that is validation that the need to simplify is evident. The more withdrawal, the more the need to simplify.
Get organized. Okay, this is definitely easier said than done, especially for some personality types. Still, everyone can improve. I find that making a list of what I need to get accomplished in a certain amount of time is very helpful to me. One might expect that making a “to do” list might actually be causing more stress by having to try to get everything accomplished. But I find that it has the opposite effect. It keeps me on task and focused, which ends up giving me time to spare. With that time, I can then do something relaxing or uplifting.

Once you have a mindset of how to simplify your life, you will come up with your own ideas. Perhaps you even have some relationships that need to be simplified. Pray about it and ask God for guidance in leading you to a productive, but simpler existence.

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By Gwen Scott Simmons. Copyright © 2010 by GraceNotes. All rights reserved. Use of this material is subject to usage guidelines.

Don’t Just Sit There

4 Mar 2010 at 4:34pm

Photo: Studiomill

Can watching television shorten your life? According to one recent study it just might.

The Baker IDI Heart and Diabetes Institute in Melbourne, Australia concluded a study on the effect that watching television for long periods of time has on lifespan. The results are sobering.

For every hour you spend sitting in front of a television set, you increase your chances of death from all causes by 11%. Your chances of death from cancer increase 9% and your chance of death due to cardiovascular disease such as heart attack or stroke increases 18%. Veg out in front of the television five hours a day and you run double the risk of dying earlier than someone who has skipped spending quality time with the boob tube.

These results were based on a study that involved over 8000 people. Their television watching habits and their health were monitored over a seven year period.

The culprit turns out not to be the television itself. Rather, spending too much time sitting down hurts your health. Your body burns energy differently when you are sitting down than when you are standing. It runs much more slowly. In fact, your metabolism runs at a level equivalent to that of when you are sleeping. It does not matter whether you are sitting because you are watching television, using a computer or working at your desk. Prolonged sitting can even undo the health effects of that vigorous 30 minute workout you did at some other time during the day.

Move Around

Many people think that vigorous exercise is the key to good health. This study shows that moderate exercise— walking around, doing household chores, or merely standing while pottering around at your workbench or folding laundry—can be equally beneficial.

If you have a desk job, consider standing while you work or moving around your cubicle. If you work at a computer, see if you can arrange your workstation so you can work standing up.

When you get home, look for ways to spend the evening on your feet. Taking an hour to walk around your neighborhood is better than propping yourself on a chair in front of the television. If you do watch television, set up a treadmill in front of the set so that you can walk while you watch. At least put the remote on top of the set. That way you have to walk over to it to change the channel.

Want to see the original report? It is online here.

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Less is More

4 Mar 2010 at 3:57pm

Photo: Studiomill

Want to live longer? Then eat less.

When animals—as reporterd in a Journal of the National Academy of Sciences—were fed a nutritious, calorie-restricted diet (about 30 percent fewer calories than normal), they experienced less sickness, reduced rates of cancer, heart disease, and diabetes, and lived longer.

Researchers believe that if humans would cut out their usual amounts of saturated fats, hydrogenated vegetable oils, pastries, cookies, and other junk food and help themselves to sensible portions of fruits and vegetables instead; they, like the animals in the study, would enjoy improved health.

HealthWise

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Food for Thought

18 Feb 2010 at 11:00pm

Photo: Dreamstime

People usually think of “food for thought” as pertaining to ideas or wisdom. But there is certainly value in thinking of “food for thought” in a literal way. Certain foods truly do produce better brain function, and thus, clearer thought processes. Brain foods also help decrease depression. Here are some super foods that contain major natural ingredients like tryptophan, omega-3, and melatonin.

Flaxseed. This super food can be found in most any grocery store these days as its richness in omega-3 has received much positive attention for not only brain health, but also for heart, skin, and general health. You may enjoy the benefits in ground flax seed or in flaxseed oil. But avoid using the whole seed as the nutrients are not used as efficiently by the body in that form. If you want to use the whole seed, you can whiz it in a mini-food processor and store the ground seed in an airtight container in the refrigerator. Flaxseed does not retain all of its nutrients when heated, so use it fresh, sprinkled on cereal, in yogurt, or any food you choose.

Black Walnuts and English Walnuts are also rich in omega-3. One-fourth cup per day is great food for your brain!

Tofu is an excellent source of tryptophan, which is an ingredient that turns into serotonin in the brain. This is one of the most versatile foods available. Tofu may be added to fruit smoothies and other creamy desserts as well as being used (the extra firm variety) for main dishes, such as crumbled in lasagna or used in place of eggs in egg salad. An Internet search for tofu recipes will produce more options than anyone could actually use.

Oats, Bananas, Corn, and Brown Rice are excellent sources of melatonin, which is a hormone that helps us handle stress and also boosts the immune system. A plate of brown rice, topped with black beans and corn with oat muffins on the side is a powerhouse of nutrients for the brain!

Folate is another important nutrient for brain health. In fact, people with low levels of folate not only often develop depression, but they do not respond well to anti-depressants. Foods high in folate are black-eye peas, lentils, and navy beans. Lentils are a great choice to cook often because they cook more quickly than other dry beans and can be wonderfully seasoned with onion, garlic, and other favorite seasonings.

Next time you casually comment that you’re feeling “brain dead,” take a look at what you’ve been eating (or not eating). You might be more accurate than you think.

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By Gwen Scott Simmons. Copyright © 2010 by GraceNotes. All rights reserved. Use of this material is subject to usage guidelines.

Water For Life

14 Feb 2010 at 11:00pm

Photo: Stock.xchng

The stressful buzz of the holidays is now slowly disappearing, and you have finally had time to focus on your New Year’s resolutions. I hope you have added “Drink more water every day” to your list.

The phrase “water of life” provides us with thoughts of spiritual reflection, as well as reminders of a healthy lifestyle. However, the age-old description of water as “life-giving” just may have more implications for health than you had previously thought.

A study based on data from the Adventist Health Study examined water intake and its relationship to the incidence of heart attack. Researchers at Loma Linda University found that drinking water greatly reduces your risk of fatal heart attack. The results of this study were published in the American Journal of Epidemiology (vol. 155, no. 9).

We all know that approximately 60 percent of our body weight consists of water, and that our body cells must have water to function appropriately. But, more specifically, how does water help to prevent fatal heart attacks?

Dr. Jacky Chan and Synnove Knutsen, along with other LLU researchers, found that the clearest and most consistent association with death from a heart attack was found with water intake,

Men and women drinking five or more glasses of water a day had a decreased risk of experiencing a fatal heart attack when compared to those drinking only two or fewer glasses of water a day.

Research has demonstrated four blood components having a positive relationship with heart disease:

1) the thickness of whole blood
2) the thickness of the clear component of blood
3) the percentage of blood composed of red blood cells
4) the level of the proteins in the blood, which are essential for the blood clotting process.

Some studies have even demonstrated that the strength of the relationship for these blood characteristics with heart disease is equal to smoking, high blood pressure, and elevated levels of low density blood cholesterol.

“Not drinking enough water can be as harmful to your heart as smoking,” warns Chan.

All of these four blood components can be elevated by dehydration. These changes can even occur with a state of long-term mild dehydration. This is a much more common condition than what is commonly thought of as dehydration resulting from increased sweating, exercise and/or hot weather. Not drinking adequate amounts of water on a daily basis can result in these changes.

But what about drinking fluids other than water? The result of the study showed that the risk for a fatal heart attack actually increased with a higher intake of fluids other than water. Caffeinated beverages and high energy drinks (such as juices and regular sodas) can raise the thickness of the blood, increasing the risk of heart attack. Drinks containing high concentrations of sugar—including fruit juices, can also raise triglyceride levels in the blood. Both of these processes can increase the risk of blood vessel problems and heart disease.

A good rule of thumb is to drink eight glasses of water each day. Set an alarm to remind you when it’s time to get some more water. You can also get in the habit of carrying around a water bottle with you during your day.

Adequate water intake is life giving, and that’s definitely a New Year’s resolution worth keeping!

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By Dynnette and Kenneth Hart. Reprinted with permission from Pacific Union Recorder, January 2007. Copyright © 2010 by GraceNotes. All rights reserved. Use of this material is subject to usage guidelines.

Blood Brothers

11 Feb 2010 at 11:00pm

Photo: G. Karuppasamy

My youngest son, Ben is now an adult. He looks for ways to pay back the debts he incurred growing up—to relatives, teachers, and adult leaders who gave him a hand. He wants to pay this debt forward, helping others.

His money is limited. He’s taking a full load of college classes—limiting his toil and sweat giving. And he figures that no one much cares for his tears. So he pays off in blood—literally. He has become a regular at the local blood center, donating blood. Recently, he volunteered to do a double red cell donation. With this, twice the normal amount of red cells is extracted through a process called apheresis.His appointment was on a Saturday. That weekend, older brother Bill was home from college. Ben was nervous. It was the first time for him to do double red cell donation. Ben talked his older brother into driving to provide moral support.

Bill agreed—it was a chance to hang with his kid brother. Bill dropped Ben off at the door of the blood center and parked the car. By the time Bill came in, Ben was busy finishing up pre-donation paperwork. The woman at the reception desk asked Bill, “Are you here to donate, too?” Before Bill could say anything Ben blurted out, “Yes.”

Never Given Blood

Bill had never given blood before but he had nothing against it. He knew I regularly gave blood before hypertension disqualified me as a donor. His kid brother regularly donated. He knew giving blood was a good thing. Bill decided why not? Bill began the paperwork to donate. Ben had been ushered out of the reception area by the time Bill finished. They took Bill to the donation room. As Bill got on one of the cots, he noted that Ben was absent. Bill, making a standard donation, thought that Ben, undergoing the double red cell process, was in another room. Bill soon finished up, no worse for the wear. Donating did not hurt, and he felt fine.

Bill left the donation room, and reentered the reception area. Ben was already there, looking sheepish. “How did it go?” Bill asked. “They turned me down.” Ben replied. The previous day had been hot. Ben had been working outside. and had mild heat rash on the inside of his elbows, a temporary disqualification. The double red cell donation had been rescheduled for the following week.

After they left the center, Ben apologized to Bill. “I did not mean to pressure you into giving. I just blurted it out.”

“It’s cool,” Bill replied. “I did a good deed, and you now owe me. Big time. Two for one.”

I am proud of both sons. Blood is a critical product. There is no substitute, and it all comes from volunteers. Both were willing to roll up their sleeves to do a necessary job—one of them on short notice.

Why don’t you consider donating blood, too. It saves lives.

Stuffy Nose Culprit

7 Feb 2010 at 11:00pm

Photo: Hemera

Your chronic stuffy nose could be the result of something other than a high pollen count.

Italian researchers, in the first well-controlled study of its kind, discovered that the common food additive monosodium benzoate triggered rhinitis (runny, stuffy nose, sneezing, and nasal itching) in a group of 20 adults who did not have allergies. Their symptoms either improved or disappeared completely while following an additive-free diet. When the additive was reintroduced, back came the sniffles.

Monosodium benzoate is a preservative commonly found in fruit juice, fruit drinks, pie fillings, pickles, olives, and salad dressings. Check the ingredients label.

Environmental Nutrition

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Staying Young

Staying young

Move More, Eat Less

A Bran New You

Not What – Just How

Simplify!

Don’t Just Sit There

Less is More

Food for Thought

Water For Life

Blood Brothers

Stuffy Nose Culprit

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