It is better to take many small steps in the right direction than to make a great leap forward only to stumble backward.” - Old Chinese proverb

                                                         Flex Your Muscles This Holiday Season

 

The holidays are all about comfort. Macaroni and cheese, mashed potatoes, homemade rolls, pecan pie ,you name it and it’s on the table and eventually around the waistline.

It is also recycle your resolution time. I will go to the gym. I will lose weight. I will stop eating healthy food. Those same  New Year resolutions which somehow never became a reality.

And last but not least it is reinvent yourself time. Magazines line the checkout line at your local  supermarket encouraging you to renew, make a fresh start or refresh your life. We will show you how!

If you look at recent healthcare statistics, change is not in the air when it comes to American health. One out of three Americans is obese ,and living with Type 2 diabetes is a reality for baby boomers, generation X and the millennium generation.

I recently talked with a family member about our family’s medical history which is peppered with family members living with Type 2 diabetes. He is diabetic as well but is determined to finally lose weight and “get off insulin”. Traveling throughout China has helped because of the lifestyle changes- less choices for fast food, more amazing  vegetables during each meal and walking.  All have helped him successfully  manage his diabetes  to the point that he has safely decreased the doses of some of his diabetic medications.

 He walks more now. A typical meal includes vegetables of all types; some he never knew existed.  He still doesn’t  know all the names of  the vegetables he eats. Tat soi ,bok choy and other greens color his plate which includes meat as a side dish. He is by no means a vegetarian and frequently comments on the efficient use of almost every part of the pig in some Chinese dishes. Meat is traditionally prepared and  not battered, fried and dredged in a  sweet sauce ala the Americanized orange chicken .

 I reminded him ” it’s not  just about losing weight . You have to  build muscle.”  When you let go of the sugary drinks, processed foods and desserts with astronomical calories, your weight will change. When you “Fiven Up Your Meals and Recipes” with fruits and vegetables, weight loss  happens.  Then what? “Don’t just focus on the fat and the bathroom scale ;flex your muscles too”.

 Skeletal muscle efficiently metabolizes glucose and exercise increases muscular glucose uptake .  The human body is a mean, lean energy driven machine. It needs whole grains, lean proteins and fruits and vegetables to perform at peak levels. Processed foods… not so much.

This seems to be a simple idea but too often that last ten pounds is the concern ( borderline obsession) for many. Building muscle isn’t. Why not? It’s cheap and effective. You don’t need a gym membership or expensive exercise gear to build muscle. Exercise is free.99.  Walk, speed walk, run ,bike, jog or even hike. Exercise can help curb your chocolate craving. You can even  go barefoot (weather permitting). Walking can prevent cognitive decline  and may help diminish your risk for developing Alzheimer’s disease. Pick an activity and it will burn calories, build muscle, and strengthen bones. Even jumping jacks.

 As the conversation continued we spoke about my father who will turn eight-six years old shortly and has been actively retired for the past thirty years. He walks a mile almost every day in inexpensive tennis shoes and has done so for the past 30 years. He upped his exercise regimen at the age of seventy five to include lifting weights “to increase his muscle mass “. After he reads the New York Times every morning, he heads to the local recreation center where he greets the recreation center employees at the break of dawn as the doors open. He likes his steaks every now and then  most Texans do) but eats plenty of fruit and vegetables with evey meal as well.  

So this holiday season, get moving and keep moving in 2012 and beyond. Sample the high calorie foods, Fiven Up your holiday meal with fruits and vegetables and celebrate the season with your friends and family. Then go out and flex your muscles!

 

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Diabetes-Type I and the FDA

 

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The New Face of Hunger Has an AARP Card

 

Over 3 million older Americans now live in poverty and the number of food insecure individuals has increased to over 85%of the American population. According to the AARP ,6 million individuals over 50 are food insecure and nearly 9 million face hunger on a daily basis.

The baby boomer generation is a diverse group unlike any other generation. Boomers are part of the sandwich generation and redefine the meaning of aging and retirement. This generation includes grandparents raising grandchildren, single adults living alone, singles taking care of elderly parents and couples with or without children.

There is however a elephant in the homes of many older Americans. Many are hungry. Families that once earned six- figure incomes now visit food banks.

1 in 11 Americans over 50 are at risk for hunger. While the numbers of food insecure adults is highest in the South, the problem exists in all states. Texas, Mississippi, South Carolina, and New Mexico consistently rank in the top five of food insecure states for adults 50 years and older. Mississippi, Texas and South Carolina are in the top five for adults over 40 years old with food insecurity.

Fresh food and health walk hand in hand. When access to healthy food is absent, hunger and illness rule. Older Americans with limited nutrient intake have worse health outcomes in and out of the hospital. Direct health consequences of hunger manifest as depression, diabetes and limitations in activities of daily living. Given the rising numbers of heart disease, hypertension and diabetes, many seniors face complicated choices.

Eat or fill a prescription is that choice. Four out of five older Americans take at least one prescription drug .The decision to either buy food or fill a presciption is a hard choice. For many the choice is food which leads to inadequately treated infections, hypertension, respiratory illnesses and heart disease. Medication noncompliance is frustrating for patients, families and healthcare professionals. Medication noncompliance increases hospital readmission rates, nursing home admissions ,morbidity and mortality and Medicare costs.

For those facing hunger or food insecurity, there is a food safety net. Local farmers markets offer affordable fruits, vegetables and bread. Some community gardens and CSA’s offer a work-share program where volunteers receive farm fresh food. Local organizations such as Senior connections of Montgomery County provides assistance with transportation to medical appointments and to grocery stores.

Food banks, Meals on Wheels, supplemental nutrition assistance program, and charitable organizations remain the mainstays in the fight against hunger. Meals on Wheels sponsor the Meals for Moms for senior moms on Mother's Day. The Borden Kosher Meal fundand the Feel Good Project partner with insurance companies to decrease the re-admission rate for seniors recently discharged from the hospital to reduce readmissions.

What can be done? Organize food drives, volunteer at local food banks, take a meal to an older American or volunteer at a farmers market. Create the Good is a program which encourages these efforts. As economic challenges continue, the numbers of older Americans facing food insecurity and hunger should not continue to climb.

If able, we can all do something to help vulnerable Americans young and old.

 

 

Food Obsessions

 

Beauty Inside Out

In this sweltering heat and humidity, skin protection is a must and skincare starts on the inside. Sunscreen, water, staying cool in the shade and eating the right foods with vitamins A, C , E, B complex keep skin, hair and nails supple and soft. The minerals selinium ,copper and zinc help tame oil secretion,reduce the risk of sunburn from the sun, minimize fine wrinkles and even reduce the risk of death from skin cancer.

 

All the mani/pedis,deep conditioning treatments, lifts, nip/tucks and dermabrasions in the world can't hide unhealthy skin, hair and nails-not for long. When you eat the right foods, your skin, hair and nails grow stronger and healthier. Split ends take a hike. Nails stay long and strong.

 

It is your choice.Slather on creams,potions and lotions and hope for the best or eat healthy, feel healthy and look healthy !

 

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Stay Safe and Cool!

 

Triple digit temperatures and humidity are here. During this record summer heat, it is important  for everyone to take protective measures to stay cool ,safe and prevent heat related illnesses. Certain age groups are especially prone to develop heat related complications.

Children everywhere look forward to summer vacation and playing outdoors. In this type of heat however , it is critical that parents  regulate and limit outside activities for children of all ages especially during the peak heat times of the day. Children ages 0-4  have difficulty regulating body temperature  and are especially vulnerable to hyperthermia.

Older adults , 65 years and older, are  vulnerable  as well to  heat related illness which can present with mental confusion. Fainting can  also be an early sign of heatstroke in the elderly. Other condiitions which  affect the regulation of body temperature include mental illness, prescription drug use( especially diuretics), alchohol abuse, obesity, dehydration and fever.

When you do go  outside:

•    Stay hydrated with caffeine and alcohol free fluids. Drink plenty of water
•    Wear light colored,loose and light clothes   
•    Take  frequent breaks
•   Eat small meals full of fresh fruit and vegetables
•   Check on friends, neighbors and  family without  air conditioning and direct them toward local cooling centers, malls or community facilities.

    Outside temperatures above 94 degrees can cause the core body temperature to increase to over 104 degree F. The human  body auto-regulates its temperature and cools itself by redirecting  blood to the skin to produce sweat. As more blood is redirected to the skin, the circulating blood flow to muscles and the central organs such as the heart and brain decreases.This can cause muscle cramps, mental confusion and weakness.

Anyone who has ever visited Arizona knows the difference betweed dry heat and humidity. Humidity puts a damper ( no pun intended)  on the bodies' protective mechanism and  prevents the evaporation of sweat from the skin. This  further increases body temeprature which explains why 94 degrees in Arizona can feel like 100 degrees in Washingon, D.C. .Signs of heat illness include:

•  Heat cramps- painful muscle contractions which affect the  calves, quadriceps and abdominal muscles . The muscles  feel firm to the touch due to cramping.
•  Heat exhaustion- the  body temperature increases causing  nausea, vomiting, headache, fainiting, confusion, weakness and cold, clammy skin.
•   Heat Stroke- heat stroke is a  life threatening  medical emergency and a complication of heat exhaustion . The body  temeperature  increases to  over 104 F(40C) and  stops sweating which causes a fast heat rate, respiratory rate, confusion ,irritability, hallucinations, agitation, seizure and  even coma.

     Heat stroke is a medical emergency .Take these steps immediately if you suspect heat stroke:

•   Call 911,
•   Have them move indoors if possible or to a shaded area
•   Cover with damp sheets or spray with cool water
•   Remove clothing  
• If the person is fully conscious( as opposed to confused and disoriented) , have them drink water or a nonalcoholic. caffeine-free beverage   
•   Place icepacks under the armpits and groins
•   Fan the person to help with cooling

      Remember the signs and symptoms of heat related conditions can take minutes to develop. Stay safe and cool!This too shall pass!

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Make Sure to Plan for Your Personal Health

 What exactly is a free personal  health plan then? It's the same as a medical insurance plan; it does not cover any medically related expenses. Instead, the goal of a personal health plan is to minimize those expenses through healthy habits and a healthy lifestyle.  A   personal health plan is  designed by you, not some administrator,  and paid for with daily choices and actions geared towards health.

You define the terms of  your personal health plan. The minute to minute choices  each of us  make  about what and how much we eat , drink and exercise  influence both the quality and length of your life.  You can make these decisions on the fly or follow your written plan. You owe it to yourself to write it down.

It can be one  page  long or  a vision board which depicts your idea of a healthy lifestyle. Businesses have business plans before they even open their doors. An elevator pitch is great but without  a business plan that great idea  usually  remains an unfunded concept.If we can write and sign other important agreements/contracts that affect  our lives, why not a personal health plan?

At a minimum, a  personal health plan should include  three things- balanced  meals , daily exercise and stress management.   The what,  when, where and how's you  provide determine the details.  Your health plan is determined by you for you to help you  live your healthiest life.  Discuss it with your physician first  who along with  a nutritionist, personal trainer, counselor or coach can be also part of the  advisory board for your health plan . 

Nutrition.What will you eat ,when and  how much ? The recent Choose My Plate initiative gives us guidelines on healthy eating.  Colurful fruits and vegetables  should cover half of your plate with a healthy meal and  now is the perfect time to enjoy local seasonal produce.  Farmers throughout Maryland, Virginia and Pennsylvania are picking , packing and selling seasonal fruits and vegetables at local farmers  markets and CSA's. Freshly picked vegetables and fruits are screaming " bite me".

Don't be rude. Heed their call.

My daughter recently told me that she eats breakfast like a queen. The statement comes from this German proverb; "Eat breakfast like a king, lunch like a prince and dinner like a pauper."

Breakfast  provides the fuel for your body  for the day.Too busy for breakfast or does your  breakfast come from  a can? Really?  Fresh fruit and whole grains make for a quick and easy breakfast; a bowl of oatmeal   or quinoa filled with fresh blueberries or strawberries is a good start. It doesn't get any easier than that.

 Eating  a heavy meal right before  bedtime ? There's a word for that-GAS -and not the $4.00 / gallon kind.  Instead if you eat  meals  right before bedtime, walk around for awhile to burn some calories and help your GI tract move things along. 

And don't  forget about what you drink . If  your current health plan includes a can of soda or brightly colored sugary liquid with every meal rewrite that plan. to include a  glass of water  with each meal  and  before and after exercise.

Exercise.What kind of exercise, where and how long will you exercise? Include the details in your plan.  The  Let's Move  video is a cute marketing tool which drives home the point that Americans need to move...more. Thirty minutes every day at a minimum; write it down. Gardening, biking, hand dancing, climbing  stairs,  walking the baby in the stroller-all of these count.  A personal trainer can help  jumpstart your exercise plan and keep you on tract if you write down their recommendations.  "Let's Leave'" the high intensity dancing in high heels to the professionals before you end up in your nearest emergency room or even worse on YouTube.

Stress Management.Got moody teenagers in your house? Is that an oxymoron?  Do you have boomerang children ? Do your  neighbors with the muffin-tops like to sunbathe? Do you work 9-5 , cook, clean  and help with homework ?  You get the point.  A stress management plan  helps you deal with  everyday and unexpected stressors. Cleansing breaths, yoga,  meditation, therapy, household help and even hitting  a punching bag  can be a part of the stress management portion of your health plan.

And don't forget  about  the importance of  sleep. The lack of sleep due to toddlers,  sleep disturbances, obstructive apnea and fibromyalgia can affect weight gain,heart disease, erectile dysfunction and marriages.

Your  personal health plan is a  commitment to yourself. It is a fluid document  which  changes  as your health  changes.  It is by you and for you because you deserve to live the healthiest life possible. 

Write it down.  Read it daily. Do it. It's free.

All Pumped Up

Poor fruits and vegetables.Frequently  treated like they are less than, fruits and vegetables today are injected, poked and prodded with Oxytocin (love hormone)  and forchlorfenuron-two chemicals known as growth accelerators. Some even come from patented seeds  developed in a lab  and not for health benefits.

 

Despite thousands of years of existence. every day some company tries to improve the size of fruits and increase their resistance to pests, fungi and weeds.It 's a wonder a fruit  has any self esteem at all.The result ? Exploding watermelons and tasteless fruit. This is what happens when you play with Mother Nature.

Have you ever bit into a juicy piece of fruit only to feel disappointed at the bland taste? Your tastebuds feel tricked , confused and mislead. Bamboozled. It's like some of the profile pictures for online dating sites-misleading. Or so I have heard.It's like the Chris Rock joke about single dating- people send their representatives.On the first few dates the hair, nails, makeup , conversation and clothes are flawless.You don't learn about the  wig, crazy ex and Spanx until later. And for the women, on the first few dates he is the perfect gentleman. You have found Mr. Right. Give it some time and you learn he is not even Mr. Almost Right. In fact he is Mr. #WTH and #SMH in a suit.

Some large commercial farms  do the same things with their produce. They send their representative to a store near you or even to your local farmers market. Not a fully sun ripened ,ready to eat fruit but a fruit representative picked too soon and pumped up on growth accelerators. Something that looks like a fruit but underneath ...nothing worth your money or your mouth.

 

 

 

This week the food pyramid became the food plate.Fruits and vegetables should cover half the plate.We knew that.

 

 

 

What kind of fruits and vegetables are you eating? 

Superfoods Without the Cape

 

 

We live in a super world. It started with superheroes; Superman  and Clark Kent come to mind. Next came  the supersize. Suddenly every fast food imaginable was supersized whether your wanted or not.

 Now it seems on a weekly basis there is  a new must have superfood . Foods  critical to healthy  living. Superfoods that fight inflammation, disease and aging. Some  are locally grown like blueberries and pomegranates. Others come from distant and exotic lands with names like acai, chia and quinoa.

 One in particular became part of the American lexicon thanks to good old American marketing. The acai berry from Central and South America  , a recent berry du jour ,came neatly packaged in wine bottles, in  processed foods and in the freezer section of most  local health food stores .

You see, the acai berry  "has people "and in fact most superfoods have people; people who promote superfoods on national TV shows, on the internet, in health magazines and even  in your neighborhood through the wonders of  multi-level marketing . The sales pitch goes  something like this," Did you know that  4 oz of  this  acai berry drink provides all the daily recommended servings of fruit and vegetables? I cringe just remembering the conversation.

The truth is all fruits and vegetables have something to offer. From phytonutrients to fiber , fruits, vegetables , nuts and grains are nutrient dense foods. You can live without eating meat but skip out on these basics  and chronic illnesses come a calling.

Walnuts are great sources of omega-3 but so are pecans . Blueberries are a great source of antioxidants but so are blackberries-the plant not the phone. Wild blackberries are plentiful in this area in the summer ; ask any local forager.  Ever tried a mulberry? Mulberry trees thrive in this area( especially near a local Silver Spring pool) and  are packed with anthocyanins, resveratrol , iron(rare for a berry) minerals and zeaxanthin( important for eye health) .

My grandmother lived to the ripe old age of 94 in her childhood home in Texas where she grew her own healthy family. She never supersized anything and ate everyday food not superfood. A bowl of  pecans, almonds and walnuts and a nutcracker lived on a living room table . Dinner  came from a garden full of  organically grown plants. No modifications  and no pesticides. Green beans and new potatoes,  corn, greens, turnips, scallions and cream peas;  the dinner plate was covered  with garden food. 

Don't wait until a  chronic illness  or worse strikes before you make lifestyle and dietary changes . Take  small steps and be the change in your life; your family and family physician will thank you.

Eat at least five servings of fruit and vegetables per day. Raw, steamed or  broiled, plant foods grow healthy bodies.

Color your plate with a rainbow of foods. Try new foods. New to you that is. Maroon carrots, kale( a nutrient powerhouse), kabocha squash all add color and flavor to your plate.

Exercise. Exercise In the garden , gym or cubicle. Do we really need the First Lady and Beyonce  to remind us to move? The video is great but really?

Move. Move away from the television, video games, computer screen, IPad, Blackberry(the phone)

Manage your stress. Meditate, exercise, just say no, pray; you get the picture. Do what works for you for stress management. Your DNA may depend on it.

 

 

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Exercise, Eat Right and ..Change Your Brain

 Healthier food choices after exercising

 Red Meat, Diabetes and You
  5+ servings of red associated with increased incidence of diabetes.

 

Grocery Stores - Not The Key To Health

Who Needs Gatorade and Powerade Energy Drinks! Homemade Energy Drinks!

Weight loss surgery and eating disorders

Lap Band Surgery and the Need for Reoperation

Citicoline, Cognition and Increased Attention

 600 Calorie Diet Reverses Diabetes in Newly Diagnosed Diabetics

Inflammation:  Unlocking the Key to Diabetes

Increased Risk of Type 2 Diabetes in African Americans

It's All about Balance: Omega 3 and Omega 6 fatty acids

Keeping Crohn's Disease and Ulcerative Colitis under Control

Healthy Diet Healthy Brain? Diet and Alzheimer's Risk

DNA based Diets: Turning the Bad Genes off and the Good Ones On

Molecular Farming: Emerging Source for Vaccine Development


Quote of the Week:
Americans are just not getting enough fruits and vegetables. Eating four to five servings of conventional produce with pesticides is still better than not (eating any) at all." Holly Herrington,
Registered Dietician at Northwestern University
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