Black Sheep

It usually takes a series of events, sometimes unfortunate ones, to spawn enough thought for a topic these days...plus time management has not been one of my super-skills lately, so this type of dialog is typically logged after 10pm! But today, as the day started with an inspirational email to a client and ended with a Brillo pad and pruney fingers, a series of events has morphed into another necessary analogous blog - sometimes it's cathartic to just get this stuff out of my head and on to paper (or into a cloud somewhere!).

So, my title is Black Sheep. You know, "Are you the black sheep in your family?", or "I've decided to quit smoking and now I feel like the black sheep when I'm out with my friends who all smoke." Oh, and here I go again...gotta look up the term to be sure I really understand what it means and where it came from...

• Dictionary.com cites one definition as "a person who causes shame or embarrassment because of deviation from the accepted standards of his or her group".


• The American Heritage Dictionary cites a definition as "a member of a family or other group who is considered undesirable or disreputable".


• The origin of the term, as listed consistently by numerous sources, appears to be that in a flock of white sheep, a black sheep was considered less valuable or worthless because it's wool was more difficult, if not impossible, to dye. Not only did the black sheep stand out, but it was inconsequential, or worse, despicable.

So, now that we have that straight, let me tell you how my day started, but in the most generic sense possible to preserve client confidentiality. One of the hardest things for people who are trying to incorporate physical activity and a healthy diet into their already busy lives is to deal with the peer pressure from family and friends...to avoid veering too far out of what is considered the "norm" of current lifestyle and habits. Whether with immediate family, close friends or new acquaintances, trying to change poor diet habits or be more active can create situations wrought with anxiety for the one who is trying to change. I can remember a friend who, when we scheduled lunch together or dinner as couples, would consistently pick the "greasiest-spoon" or worst chain restaurant I can imagine (Chili's, Olive Garden, Applebee's). Both my husband and I dreaded time together with this couple because we ended up making excuses why we didn't want to eat, and rather just had a few beers or a glass of wine. Why we just didn't suggest an alternative or 'fess up and articulate our dislike for the food... I don't know. Well, I do know - we didn't want to offend them, or seem like "black sheep" because we're not lovers of Wendy's and Taco Bell. Although we truly felt it was detrimental to our health and knew how we'd feel the next day (bloated!), we tried to maintain the norm. And I could go into some really deep-seeded "nasties" I've heard conveyed from my own family regarding how I'm "starving" my husband (which gives him very little credit, aside from punching me in the gut!), or simply the lack of acknowledgement for personal health goals or professional goals that I've achieved...simply because they're related to health and fitness. But in a nutshell, from my perspective and those of my clients, the majority of the time, the undermining or "nasties" typically go out to those trying to get healthier, and are coming from those who lack the self-awareness to know they're not healthy or don't have healthy behaviors, those who are in denial of their current health "situation", or those who know they're obese and physically inactive, but can't deal with it so they lash out at those who are trying to deal with it.

So, back to the email. I have a client with whom I feel the last hurdle is her ability to confidently function in coffee shops and restaurants with friends and acquaintances when they pressure her to "get something other than coffee", or join in on the bagel- or danish-fest. My email to her this morning eluded to that - well, actually it right out described a scenario and exactly what I hoped would play out; what she would be thinking and exactly what she might say. I actually cracked myself up conjuring up the scenario! But my whole point was that we know eating whole, healthy foods is good for us, and sometimes, if the alternative is to refuse versus join in, it's uncomfortable. Why is it that doing something different, albeit a better way, a healthier way, or simply a different way that's undeniably right in comparison, is so hard? Because we don't want to feel like the "black sheep". Being different is hard...until you understand the payoff and believe in the way of life you're creating for yourself so much, that you begin to pity those who are undermining you, versus feeling like an outcast. (And I'm sorry I used the word "pity" - it's harsh, I know.) Anyway, you begin to feel...well, elite...your health is better, your energy is better, you like yourself more, you know that by doing this for yourself you are ensuring your ability to care and do for others better in the future. You respect yourself. I suppose it's not unlike become super-proficient at something else, like, say playing the piano. If asked to play at a party, and you accommodate the request, why would you feel like an outsider or a black sheep if you rock the party and entertain people? Would you feel bad because you were so good, and one of the few (maybe the only) person at the party so skilled to be able to perform upon request? No! You'd feel honored and grateful for the effort you put into the training. The same mental processes should go into your feelings about trying to create a healthier lifestyle.

Sociologists call the little phenomenon I'm describing above, as it relates to health and wellness, "social undermining". With respect to diet and nutrition, family members rank first, second to significant others and friends undermining a person's attempts at improving their health; and with respect to exercise and physical activity, friends ranked first, followed by significant others and family. It makes sense that family would be the first to sabotage healthy diet attempts since family gathers tend to be based around food and meals. What a shame that events that should serve to support and bind families can actually ostracize individual members who are simply trying to improve themselves. And as it relates to the friends and significant others that fail to support attempts to increase physical activity levels and intensities in our lives, once again, many of those saboteurs simply see the time you wish to spend improving that part of your life as cutting in on the time you used to or could be spending with them.

How we respond in these times of feeling "sheepish" has also been studied. The most common responses to undermining are to "ignore it" or "try to explain one's self". That's not very easy to do when you're dealing with people you love and care about...being on the defensive or sticking our heads in the sand? So much for unconditional support, huh? I guess it makes sense ...you've probably seen articles written in health and fitness magazines in the past few years about social networks promoting obesity? I remember one headline that said "Are your friends making you fat?". Isn't that sad?

Once again, I digress. Back to the day, the email, etc. As the day went on, I thought back to that email I'd sent earlier several times. My day was busy and fairly under-productive. As I often do, I threw dinner together a bit too quickly and didn't cover the pan I used under the very hot broiler with foil...causing the spray oil, EVOO, cauliflower and onion that were on that pan to form a permanent union! So here I am with my hot water and Brillo pad, trying to scrub every last bit of the burnt oil and food off my favorite Calphalon pan. The whole time I was scrubbing (which felt like forever), I was thinking how my mom would wonder why I was trying to get it so clean and spotless...yep, I'm the black sheep in my family for A LOT of things! But then I quickly turned that negative thought around. I remembered that my grandmother would appreciate it! Yes! Negativity abated...for tonight!

You see, we all have our black sheep moments. Our ability to change our internal thoughts of guilt and potentially anger for the lack of acceptance and support, into positives is as important as trying to build our confidence levels up so that we can politely and politically deal with these situations. If you have a desire to eat healthier, be more active or lose weight, you're going to have your black sheep moments, I guarantee it! Heck, the reason I named my little healthy company "RebelHealth" is because I whole-heartedly believe you have to be a rebel for your health - a rebel against conventional and mainstream diet strategies and advice, sometimes a rebel against conventional western medicine, a rebel against overly processed and refined foods, and a rebel against "comfortable" forms of exercise and physical activity. Be confident in your decisions to get healthy. Know that by choosing whole foods and veering from the norm in the name of health IS the right thing to do. Pull your shoulders back and smile graciously when you decline that offer to join a friend for a Venti Caramel Macchiato - and know that your choice of latte or plain black coffee is YOUR decision, and it's a good one. Instead of feeling guilty that you are about to decline the offer to hit the mall on Saturday with a friend in lieu of that much needed 3 mile run, ask your friend to join you on the run, and then hit the mall. Pressure works both ways!

And the next time you envision a flock of sheep, perhaps when you're counting them while trying to get to sleep, think fondly of that lonely black sheep. Though it's wool may be harder to dye, black is always IN! Why try to change it. Relate to it in a confident and progressive way...let's hear it for the Black Sheep!!

ACSM Hlth Fit J. 2009; 13(3):14-19

When You Feel Down...

I used to have a teenage version of the Bible, given to my by pastor, called The Way. I just Googled it an ironically can't find the exact cover I have, but the "neat" thing about it is that in the front of the book, there's a section entitled "How This Book Speaks Directly To You" - there are phrases that identify common strife among teenagers, such as:

• When you feel guilty
• When you're tired
• When you're hurting
• When you need courage
• When you think about injustice
• When you've been offended
• When you wonder about the government

At the end of each of these phrases, the book tells you where to goin the Bible to find a Christian answer to that question. It was a great resource as a child/teenager, and frankly, because of how simplistically my brain prefers to work, it's still a great resource. Life, and all that's in it, doesn't have to be complicated - we make it complicated because of how we feel.

Because I'm a health and wellness exit on the World Wide Web's Interstate, I'll keep this post focused on these topics...losing weight, eating healthier, adding physical activity into your life....or, if you're already on those bandwagons...getting back on the good nutrition wagon, getting back to the gym or restarting exercise after an unforeseen hiatus (or upping the intensity) isn't hard, you just have to do it. Not sure what can push you in that direction? Check out this very short but very powerful article by the folks at Again, Faster - it's worth, not just the read, but also a bookmark! Simple, basic and true...just like what we learned in "kindygarten"...play nice with others, share, say please and thank you...

http://www.againfaster.com/articles/starting-over.html

Packaging Human Motivation

Whenever someone figures this one out, license it because it's worth a bundle!

Human motivation is not objective. It is about as predictable and controllable as the weather! Individual personalities, preferences, ground-in lifestyle habits (both conscious & unconscious), hormonal fluctuations (men, too)...all affect our daily, and at times, hourly motivation to accomplish our goals. Think about it: you start with a planned day at work - a list of accomplishable goals for the day. Invariably, one or two items get pushed off to tomorrow because they either weren't important enough to complete today or because you just didn't feel like tackling that task today...not necessarily because you didn't have time to complete it/them. It's funny how yesterday when you planned today's list, that task was more important then than now. And why? Perhaps yesterday you were motivated to have that task off your list and today you changed your mind. There was a different motivation when you came to that item today. I do it all the time: my schedule indicates several things to address or do today, and those I don't get to, I "slide" to the next day with the touch of a finger...Apple makes it so easy to procrastinate!

Now, I know that there are a thousand - OK, well maybe just hundreds - of terms to describe the phenomenon I just illustrated, but I like human motivation, or the occasional lack thereof. A friend of our family's who happens to be an accomplished orthopaedic surgeon and entrepreneur tipped me off to the problems associated with human motivation as he worked diligently to perfect a home exercise program for patients with post-op total knee replacements - not that the program wasn't perfect, but patient compliance with the program was always the variable and that which could not be predicted. Patients are being instructed on the importance of this type of program from medical professionals. They are being told that the degree of their recovery, specifically how much they can bend and straighten their knee, pain and stiffness levels and overall daily functionality, is dependent on their compliance with the program. But, everyday patients rationalize within their own little brains why they just didn't have the 10 minutes to complete their exercise this morning and/or this evening. And now they wonder why they don't have the outcome that their physician predicted and that they expected...and they probably blame their doctor. Human motivation. Personal responsibility? Connecting intention with execution. We can't predict outcomes if the subject is non-compliant. It was this specific orthopaedist who stated "If you figure out how to package human motivation, it's worth a million".

I also remember several years ago after attending a seminar on Fat Cells and Disease - I approached a friend with all of the facts I'd acquired. I told her how excited I was to communicate these facts to potential clients, friends and family, because once they knew the health-related consequences of how metabolically destructive fat cells are (in excess), they'd surely WANT to change their behavior patterns, exercise and eat right. Her response, though crushing, was an eye opener. "Knowledge does not equate to behavior change. How many nurses do you know that smoke?". She was right, but I just couldn't fathom why. And I still can't. Although, our occasional trip to Hooters for wings and beer still thrills me, and I indulge, even though I know the potential effects of the deep fried wings on the health of my arteries. I also still harbor ill-will toward people who've wronged me in the past, even though I know that type of stress is dangerous. I still don't get enough sleep, even though I know it's critical to my health. And I still occasionally avoid hard workouts, even though I know they are what will take me to next level. Why? Lack of motivation to progress or to do the things I know are right? Naaah - why would I lack motivation for those things? Why would anyone? Rather, perhaps, I lack motivation to do those things because I can.

This all remains a mystery and a highly studied topic in the realm of behavior modification. The only conclusion I can make is that we lack motivation in certain areas because we can. If the US was not democratic, but rather socialistic or totalitarian, we may be more "motivated" to do certain things, as there would be mandates and government control, not just oversight. Health has begun to be patrolled in some less democratic countries such as Japan, as the government began measuring waistlines and enforcing mandatory nutritional counseling to manage their rising obesity problem (partially created by our "western" fast food infiltration of their society). I bring this up with caution, and will be brief in ending. With the state of health in the US where people are allowed to make poor lifestyle choices related to nutrition and physical activity, and where taxpayers who make good choices in those areas end up paying higher taxes due to rising insurance, medical and pharmaceutical costs (among other things) as a result of the poor health of those who chose poorly (long sentence! whew!...and drum roll...I can't believe I'm going to say this:)...would it be so bad to have more government involvement in "motivating people" to make the right choices? Human motivation to be healthy...do we have a right to choose not to be healthy?

Back at it! Topic: Scrutiny

OK, I'm back at it, and going to try to commit to this every morning, if nothing else, to purge my swelling brain!

It's every day that a newscaster illuminates us with the brilliance from some single study (backed by "who knows") that exercise abates hot flashes for women in menopause, eliminating or reducing fast food for kids helps battle childhood obesity, eating more fruits and vegetables may prevent many types of cancer, reducing calories to "within your normal limits" can yield weight loss, increasing exercise intensity can improve your fitness levels or better yet, improve insulin sensitivity and lessen (or dare I say it... CURE) Type 2 Diabetes), or that the phytonutrients and/or antioxidants in various types of fresh/whole foods can yield specific benefits to our bodies (beta carotene for eye health, lycopene for prostate health), etc., etc., etc.,

My comments: "No kidding!", "Duh", "And your point is...", "Don't we already know that?", "Didn't we learn that in kindergarten?"

Come on people. Why are fascinated that the most obvious things-the things we already KNOW we know-are good for us. And why do we swoon over "a university study" that tells us what we already know? Pull your shoulders back because you already know it, AND DO IT!

Better yet, why don't we crinkle our foreheads and cock our heads to the right in suspicion when we hear about a pharmaceutical industry-funded study that reveals a "magic bean" (a.k.a. a pill) can do one or any of the same things I mentioned above? Or that a supplement (funded by the company producing or selling the supplement, of course) containing an extract of, or derived from a natural food we could ingest, such as Vitamin C or Cinnamon, can cure...whatever...and we buy into it.

I think I started last year with "back to basics". That's what's going to improve our health and create overall wellness.

• Eat whole, natural foods.
• Eat only enough to satisfy your energy needs for the day.
• Eat a variety of foods to obtain the myriad of micronutrients offered to us by nature.
• Move. Be physically active. Sweat.
• Be an example for the young people in this country. Be healthy.

In a nutshell, be a critical thinker when listening to news related to health and nutrition, question everything then go find the answer (this would be called exercising your brain!), be smart when researching the answer (don't believe everything you read), be an example and eat healthily most of the time, and exercise.

It's not hard. We all know it. To quote Nike's cliche: Just do it!

Scissors for Christmas?

Yes, it's been TOO LONG since I've been here and laid out new information, education and my thoughts on all that's been going on in health and fitness news! And yes, my title of "Scissors for Christmas?" is serious. And frankly, they are connected: what's been happening in our society and my recommendation to purchase scissors as Christmas gifts. Let me explain...

First, my two month hiatus from blogging has been due to an increased focus on studying for my ACSM Personal Trainer Certification Test. My goal of completing the certification before my 40th birthday is about 60 days away - hence the lack of activity here!

Next, let me explain my Christmas plan for 2008 that lends itself to the "Christmas Scissors idea". My husband and I have spoken to just a few friends about this so far, but have confirmed with parents and siblings, and made the pact within our family of two people and one feline, that we will not be purchasing Christmas gifts this year, other than for my husband's daughter and our new little nephew, Jack. Last evening, we also made the decision not to send holiday cards. Even by downsizing from our usual Christmas Card Project (which was always an event in of itself) to a postcard, we felt that the postage funds should go elsewhere. This year we have committed to taking the money we would have allocated on gifts, cards and postage, in addition to the time we would have invested shopping for the gifts and planning the card, and will be 100% focused on helping families in the Tampa Bay area who have been hit by hard times this year and this season. We are committing time and money to two local organizations to help specific families with dependent children have a true holiday, rich with warm food, Christmas decorations, gifts for the children - as well as the parents. We will take a small part in celebrating Christmas with these families, as well as volunteer time to help prepare and serve meals.

Now, what do the Christmas Scissors have to do with all this? Well, this morning as I was eating my chicken and veggie omelet, drinking my green tea and reading the paper, I found a few ads:

• one for "$10.00 off your visit" to Smokey Bones, an Applebees/Bennigans-like chain of sit-down fast food,
• one for my local Surf & Turf market with great lean beef, chicken and deli meat (Board Head: no preservatives/additives!) sales, and
• one for Metropolitan Ministries, advertising that a donation of $1.67 would feed one person an entire holiday meal through Metropolitan Ministries of Tampa Bay.

And the scissors? Last evening while reading the New York Times, they suggested scissors as holiday gifts...for coupon cutting!!

And so, my suggestion for those of you caught up in the holiday hubbub or those of you who just want to do "something" to serve your community but don't know what to do, is this:

• First, throw away the Smokey Bones "deals", chain restaurant dinners with two for one appetizers in exchange for a meal at home with healthy food choices. You'll save money, even considering the coupon, and you'll actually know what you are feeding your body! Or better yet, get together with friends and cook a meal together. Congregate and celebrate - it doesn't have to be at a restaurant!
• Second, buy some scissors. Clip local coupons. And for those of you that I have personally heard utter these words: "I don't have time" - forgo your soap operas, Oprah or CSI for ONE DAY, give up one redundant, non-productive telephone conversation, or get up a 1/2 hour early tomorrow and just do it. Excuses are for the weak. Solutions are for the powerful. Clip local coupons for healthy foods and services you use regularly. Save a few bucks!
• Third, use the few dollars you saved by eating in and clipping coupons...maybe all of $1.67....to make this holiday a little better for someone who isn't as fortunate. It's not about being frugal for those who are afraid of that word. It's about finding the means and will to help someone less fortunate this year have a happy holiday.

Happy Holidays from RebelHealth. I'm looking forward to 2009 - helping people lead healthier lives!

I Admit It: I Love The Biggest Loser!

Yes, every Tuesday evening for the past two years I sit motionless, like an L-shaped Idaho spud, and for 60 minutes (really 2 hours on premier night, like last night) watch reality TV. I'm not a huge TV watcher. I have it on most times for noise in the background while I clean, cook or study, but to sit and watch something for an hour...OK, I am committed to a few things: Prison Break and 24, when it returns. But other than those two, and now The Biggest Loser, not much. And, typically, I have a magazine or book in my lap at the same time -I just get bored and restless easily and feel like if I'm not learning something or expanding my brain, it's a total drain!

So, back to The Biggest Loser. I was in awe, and truly learned a lot about human motivation the first time I watched it. I watched couples weep when physicians showed them their mortality prognoses. Husbands said to wives "We're killing ourselves". Daughters said to fathers "I want you to be around to walk me down the aisle". And the most profound statement came from a beautiful young woman last season who weighed in at 221 pounds. I'll never forget one of her interviews when she explained how she had gained so much weight at such a young age. She indicated that she didn't realize it was happening....that it happened "5 pounds at a time". She said she didn't get on the scale often, but when she did, at times, it was just 5 pounds more than the last time, versus 55 or 75 pounds more than the first time. This is a huge testament to weighing yourself every day, but more on that some other day.

This season the contestants are husbands and wives, and parents and children. I was struck by the Brady & Vicki, a couple with an overweight daughter at home - by their worry and guilt for her condition; By Tom & L.T. (Little Tom), the father and son cab drivers whose entire family is obese and whose sole focus seems to be food - and of the physician's dire predictions for their future health. And lastly, Jerry & Colleen, the father/daughter team. There was a father/daughter team that began last season, but didn't make it very far. These two will pull on your heartstrings. Jerry has the most medical conditions of anyone who has been on The Biggest Loser so far, and his daughter's concern for both her own health and the health of her father are wrenching. I know, it's "reality TV", but I'm just not so sure it's so far off what so many Americans are dealing with today. Busy, fast-paced lives driving people to fast food joints, lack of education and knowledge about food and nutrition, and lack of physical activity...all contributing to the self-induced, lifestyle epidemic we are currently living through. Yes, I'm a Tuesday night TV junkie. And yes, sometimes I cry, too - both for the contestants pain, and also for their successes. And YES, I know it's reality TV, I keep that in mind and I'm not blind to flash & glass. I'm also not blind that all these people have to do to succeed (other than play the reality TV "strategy" game when voting others off), is to exercise 6+ hours a day and mostly eat what they're given or what they prepare as a group. Who wouldn't lose weight if this is all they had to do? I hear so many friends say: "I could look like 'her' too if I had a personal trainer"... an excuse, I know, but there is an advantage when someone else helps or pushes you daily.

I won't say much else, other than I do admit subjecting myself to this type of entertainment (can I call it that?) once a week. And it motivates me. Goals can be achieved, and one person at a time, I hope I'm there for people the same way this crazy broadcast is there for these people.

If you have absolutely nothing to do on Tuesday nights at 8pm, tune in to NBC. I will say, however, it does compete with House, which may be a tough sell!!

How Our Nutritional Choices Affect the United States' Healthcare System, Part 1

I have had this on my mind for a long time and have struggled with how to speak to the subject without sounding aggressive, accusatory and frankly, mad. But yesterday my husband brought home a brief article from AOL Money & Finance entitled "McDonald's same-store sales rise in August". He had circled a few things and made comments in the margins. It was, to some extent, cathartic to see his passion for the topic and disgust with what we both see is occurring in the United States.

The article basically reports how McDonald's same-store revenues rose globally by 8.5% in August, even with "most restaurant chains experiencing slower sales this year as consumers cut back on discretionary spending due to high gas prices, tight credit and the weak housing market." McDonald's credited the increase to:

• the dollar menu,
• the breakfast menu (great...the most important meal of the day is being eaten at McDonald's...excuse me while I collect myself...),
• the Olympics campaign for the "Southern Style Chicken sandwich and biscuit",
• the nationwide advertising of the $1.00 Sweet Tea,
• and "everyday affordability"

I need to stay focused on the above to try to explain where my growing frustration comes from, and then I'll dive into the guts of how this affects our health care system.

So much for the abundant nightly newscasts and concerns over obesity, Type II diabetes, high blood pressure, high cholesterol, etc., etc! The article indicates an increase in sales numbers, specifically an 8.5% increase globally, in some areas of Europe an increase of 11.6%, and in Asia/Pacific, Middle East and Africa, same store sales rose 10%! I notice the quote "everyday affordability" as one of the reasons people patronize McDonald's in this tough economy, but what is the price you are willing to pay for good health?

My frustrations come from the following moral standpoint:

• doing what's right versus what's en vogue
• doing what's right versus following the masses
• doing what's right versus doing what's trendy
• doing what's right versus what the television advertisements tell you is right
• doing what's right versus doing what you perceive is easy* or convenient*

And this is not to say that many Americans simply are not educated as to the nutritional lack-of-content of this type of fast food, and I've said before that if you aren't educated on a topic or don't know something, it's difficult to change behavior surrounding it.

Both my husband and a friend today threw another dart at my theory: that perhaps Americans just don't care...don't care that the food is unhealthy, bad for you, causes poor health, contributes empty calories to your diet, is loaded with unhealthy fats, sugar, refined carbohydrates in high quantities, and contains nutritionally-deficient macronutrients such as chemically-laden, factory farmed meats and pesticide doused vegetables...don't care? or just don't know. I shudder at the word ignorant as I find it an offensive word, but my husband uses it so freely in conjunction with people who are uneducated on the intricate and even basic nuances of diet, nutrition and physical activity, that I had to get a better definition. Merriam-Webster defines ignorant as:

1 a: destitute of knowledge or education ;
also : lacking knowledge or comprehension of the thing specified
b: resulting from or showing
lack of knowledge or intelligence 2: unaware, uninformed

So whereas the term ignorant does apply to those who simply don't know better, I'm going to use the term uninformed, unless, of course, there is a bit of arrogance mixed in with that ignorance, at which point I will use the term(s) arrogantly ignorant (a very unattractive adjective)!

Perhaps people don't care because they don't see the link between this type of eating or these types of nutritional choices (because no one's forcing them to eat from fast food restaurants) to the universal cost of health care and the fact that we (my husband, me, you, my friends, my family) all pay, in dollars...CASH!...for these choices. How? Well first, let me say other countries are already doing it, and are already putting pressure on citizens to make better choices because of a rise in lifestyle-related disease such as type 2 diabetes, hypertension, heart disease and cancer (and this is per the CDC, not my opinion!) and the rising cost of health care, which is already government funded. Don't believe it? Check this out: Japan, Seeking Trimmer Waists, Measures Millions. In an nutshell, Japan is getting fatter and unhealthier due to and increasing "western" influence as it relates to fast food and nutrition. Because Japanese citizens health care is either covered under public health care or through their work, the government instituted an annual waistline measuring campaign for citizens between the age of 40 and 74 with limits placed at 33.5 inches for men and 35.4 inches for women. If their waistline is above the limit, they are referred to nutritional counseling, or if the problem is not resolved, financial penalties are to be placed on the companies and/or local governments. Americans were so disturbed and affected with the fact that China could have done this, it made national news! But I digress. We have an impending promise from both presidential candidates to institute some form of universal health care. Universal health care is health care coverage which is provided and most times, mandated, to all citizens of a country. Funding of Universal health care is typically by the government, taxation and/or some private/public industry (employers). As health care costs rise, taxes usually rise to accommodate the increase. We already participate in much of this financial responsibility for the health care of our citizens through the Medicare and Medicaid programs, and through the monthly premiums we pay for our health insurance coverage...we pay, whether we use it or not! And I won't even comment on how much we, as taxpayers, pay out in taxes to cover those who have elected not to carry health coverage whether it because of cost or choice, as they use emergency rooms (admitted as uninsured) and local clinics, which are subsidized by our tax dollars. So, you don't think or believe you could end up paying for your chronic McDonald's' habit or your neighbor's chronic Checkers or Wendy's habits? The financial impact to us could be likened to what's happening with our current mortgage industry. And while I'm not a financial or business wizard, I've kept up on the subject (who can't, with it being in the news everyday).

It's the Fannie Mae & Freddie Mac issue. In another nutshell (and nuts are great sources of healthy fats, remember??!!!), our government has taken control of these two mortgage giants who own or guarantee 50% of our country's' mortgages. Once again, through taxpayers dollars, the government will provide financial aid to subsidize these companies, most likely to the tune of billions of dollars. So, again, you and I are paying to help support Fannie Mae & Freddie Mac, even if our mortgage doesn't happen to be with them and even if we aren't having financial problems that put our homes in jeopardy.

My growing frustration and analogy to the McDonald's article and healthy living is about making good, educated decisions for the health and welfare of yourself and your family, and NOT expecting others or the government to fund your poor decisions. Many food choices are made because consumer are "uninformed" because someone told them it was their best choice...just like many citizens who were bamboozled into signing a mortgage they could not afford. Many people, however, make a choice to eat unhealthy, to smoke, or drink excessively and yet complain about the cost of health care. Many Americana's were acutely aware they couldn't afford the lifestyle or mortgage they agreed to and now complain of their dire straits.

Daily choices have consequences that require ownership. As insignificant as a single choice may seem (lunch at a fast food restaurant), made over and over, it can have a major impact on your health. Frankly, the same can be said of your life, relationship(s), marriage and/or career.

Do what you wish, eat what you like, but don't ask me to be responsible for your choices and decisions. Be accountable for your actions, and the consequences (short- and long- term) of your actions.

*Note the asterisks way up in the beginning of the blog where I tagged the words easy and convenient as it related to the fast food breakfast, lunch and dinner options. Getting in your car to drive to the fast food restaurant, through the drive-thru to pick up your fast food, and then back to the office within the hour or half-hour you get for lunch is not only a poor time-management decision, but also a poor environmental decision with the price of gas and our overuse of gas-guzzling, polluting vehicles. Easy and convenient, from my standpoint, would be to use the 1/2 hour the day or night before that you usually spend on the couch in front of Oprah or a soap opera or a gossip show (or heaven forbid a repeat sitcom) to plan your breakfast and/or dinner and pack your lunch for the next day. During that hour or half hour you get for lunch, now you can read the newspaper, catch up on that book you've been wanting to read or to socialize with other health-conscious friends. Maybe you'd even have time to take a quick walk or climb some stairwells before you eat, to combat our ever-so-increasing sedentary lifestyles. Yes, planning takes time, but it's also smart and a necessary part of eating clean and healthy. No less important in my mind than cleaning your toilets and taking out the trash. The are essential chores, and you do them because you have to. Ronald McDonald isn't going to take out that trash, and the dude from Wendy's isn't going to clean your toilets. Maybe they shouldn't be who you rely on to provide food for your body or that of your family.

I'm anticipating Part 2 of this topic to be a personal challenge for those who choose fast food because of the "everyday affordability". I'm going to see if I can price out breakfast and lunch at McDonald's (because of the dollar menu), and then try to feed my two person family on that cost for 3-5 days from the grocery store and my typically planning, excluding dinner because I think it's simply ridiculous to spend good money on a dinner out at a fast food restaurant - geez!

Stay tuned!!

How Clean Are You Eating?

A few nights ago, my husband and I were headed out to dinner and a movie, and he asked: "Knowing what I know, and that I think we currently eat pretty 'clean', could we possibly eat any 'cleaner'?"

Though I know my personal definition of clean eating or eating clean, I dug a bit to see if there was a general consensus. Obviously, there is no Merriam-Webster definition for the term or concept, however, generally speaking around and about the Internet and health & fitness magazines & industries, clean eating represents a lifestyle of making the most wholesome nutritional choices for you and your family. I wouldn't say that it encompasses supplementation of any sort, because if you are eating clean, you are ATTEMPTING to get as many essential and beneficial nutrients needed by your body from whole foods.

But what exactly are "whole foods"? Good question. Based on each individual's level of education about food & nutrition, your definition will vary. You can't achieve a higher level or more healthful level of eating if what you don't know what that consists of and what the underlying science behind it is (again, I warn against magazine snippets that say "STUDIES SHOW:..." - what study? how big? how long? blind, double blind? controlled? who funded it?...), and the more you know, the more you will be aware of what "the masses" don't know. You can't eat healthier if you don't know what healthy is.

For example:
If you don't know that Crisco or lard is a saturated fat and that it's inferior to monounsaturated and polyunsaturated fats (if you even know what these are), you can't make the proper selection.

If you don't know how many calories are in the foods you prepare, you can't say "I eat 1200 calories per day".

If you don't know the definition of processing and refining, you can't say I eat all natural, unprocessed and unrefined foods. Heck, cheese and milk are refined (cultured and pasteurized, respectively), as are vinegar and ketchup, and I wouldn't say they are excluded from someones diet who is a clean eater.

We probably do need to break down each of the components of clean eating, which, stepping backwards for a second, would consist of consuming whole foods. I like the definition Wikipedia provides for whole foods:

Whole foods are those that are unprocessed and unrefined, or processed
and refined as little as possible before being consumed. They typically do not
contain added ingredients, such as sugar, salt, or fat. Often confused with
"organic food" (i.e., organically-grown food), whole foods are not necessarily
organic, nor are organic foods necessarily whole, although they do share a
number of traits, such as an avoidance of chemically-assisted agricultural
techniques. Because of the lack of basic processing, many whole foods have a
very short shelf life and are not easily sold outside of farmers' markets.
Examples of whole foods include unpolished grains; fruits and vegetables;
unprocessed meat, poultry, and fish; and non-homogenized milk.

For some, it is preferable to eat whole foods raw to obtain the maximum nutritional benefit, although this raises concerns of food poisoning. Whole foods are easily assimilated and absorbed readily by the body. Whole foods are nutrient rich and are thought to promote health because they are a natural source of vitamins and minerals. The term “Whole Food” has been known to describe any food that offers a complete balance in nutritional value while in its natural state. Whole foods typically include any raw fruits and vegetables, as well as nutrient-dense nuts, seeds and sprouts. Some contend that it is preferable to eat whole foods raw in order to obtain their maximum nutritional benefit.

Now, specifically speaking about each of the major components of our diet, let's take a look at what eating clean in each of these groups would entail.

LEAN PROTEIN
Specifically, lean protein in it's most natural state, meaning minimally processed, without chemical fillers, preservatives, etc. I say minimally processed versus processed here because most all animal proteins are processed to some extent. I suppose if you kill your own chicken, pluck it, skin it, wash it and then cook it - yes, chicken can reach your plate unprocessed - but how often are many of this doing it ourselves? Because it has to go from the farm to the factory where it's "processed" from it's live state into that which we consume, it is processed. What we strive to achieve is minimally processed here. Lacking preservatives and fillers, injected water and salt, and definitely without breading, coating, seasoning, etc. We want to do this part ourselves so we can control the components of the flavor, versus succumb to whatever stable chemicals the manufacturer uses to flavor it. When shopping, this would exclude pre-packaged deli meats, although there are a few, Boars Head for one, that claim no nitrates, sulfates, etc.

Let's prioritize within this category with this in mind: "the fewer the legs the better" - in other words, fish, shellfish, beans/legumes and eggs are tops (no legs). The healthy fats in the seafood, the added fiber and nutrients in the beans & legumes, the high quality protein in the egg white and the high quality protein and the vitamins & minerals in the egg yolk (just watch the quantity of yolks if you have high cholesterol) make these rank at the top of the list. Chicken and other two-legged protein rank in second place, with the leaner options being better choices. And, finally, our standard four-legged beef, pork, etc. are still in the mix, just try to plan for them less frequently than the others. Don't get me wrong, I love beef, and think it's an essential part of our diet - but I choose grass-fed, lean cuts, and / or go for bison or other free-roaming rumen.

And, now how do we prepare our lean protein? Like this: First, we cut the excess fat from it, because fat from meats, though it adds "some" flavor, is saturated. Period, end of story. You can criticize me for trimming every single piece of meat I buy and think "what a waste", but what I see landing on the cutting board is like a totally gross tub of Crisco or lard - greasy, white, thick saturated fat that never breaks down in your body and remains in that solid state forever...Lord only knows which branch of your arteries (legs, heart?) it's going to stick in today! Second, we choose natural, flavorful spices and herbs with which to season the mean to add flavor if we so desire. And third, we either bake it, broil it, pan sear it, roast it...whatever, but with healthy oils - no solid fats. Why in the world would you add back an unhealthy fat to something you just rid of it? And healthy oils are our friends! Olive oil, canola oil, safflower oil...all great ways to cook your lean protein and add healthy fats to your diet at the same time.

VEGETABLES
Again, in their most natural state. Frozen is great too, as the flash freezing process tends to preserve many of the vitamins and minerals. Just be sure to pay attention to the EWG's Pesticide List and choose organic when pesticide levels in standard grocer's chosen produce is high.

Also, use variety as a strategy in your planning. Variety will give you a more diversified blend of vitamins, minerals, antioxidants, phytonutrients and all the other healthful benefits of vegetables. Try new things, even if you don't know what to do with them. If you're reading this, you have a computer. Google your new vegetable's name plus the word recipe and you'll be flush with options! Tonight, for the fourth time, I tried to add butternut squash to our dinner. I have wanted to add it for a while, but couldn't find a way to prepare it that rocked my world. But I found a recipe in First Magazine, of all things - grocery store checkout line pick up - and there was a little snippet recipe for butternut squash fries. Tried it tonight and without telling my husband what they were, he guessed sweet potato fries and loved them. Hooray, squash now has a new place in my vegetable drawer! And it only took four tries!

Vegetables are carbohydrates, but their counts are very low, and they are good sources of fiber. Fill up on them. Try two sides of veggies with dinner versus the standard starch. I know people who blindly, because that what they've always done and that's what their mother did, will base a dinner on protein, starch,...and starch. No non-starchy vegetables! Make non-starchy veggies a priority with the dinner meal as opposed to other, higher sources of carbohydrates, especially if you tend to be sedentary after dinner. My least active time of the day is after dinner, and I don't "use" much energy during that time, so I load my carbs up during they day when I know I'll need and use the energy - find that balance!

FRUITS
And again, in their most natural state. This means not from a can, definitely not from juice and not from applesauce (no skin). Like with vegetables, use the EWG's Pesticide List.

I'm working on some research about the strategic timing of eating fruit, but available time's been low so I haven't finished it, but it is intriguing how the body breaks down fructose as compared to the other "-0se's"!

Always incorporate fruit into your breakfast. It's a great way to start the day, it always "goes" with breakfast, and you need that energy when you first wake up. It's a great snacking option, especially the portable types like apples, plums, peaches, pears, bananas...those that you can eat without peeling or needing a knife and cutting board. And many fruits fit into a light-style or spa lunch such as into any salad, on many sandwiches (apples compliment avocados and many cheese in sandwiches, wraps and on salads; mangoes blend really nicely with both sweet and salty).

NUTS, SEEDS, BEANS & LEGUMES
Nuts are a snacker's heaven! It is easy to overindulge though, so for me, it's been good to learn how much 1 oz of walnuts looks like, or how many calories (average) in one almond (the answer is around 7) - this way, along with getting healthy fats, dietary fiber and seriously high quality nutrients, I control my calories. Just yesterday my husband and I were heading out to run some errands about 1/2 hour before I knew I was "due for food"...and I said, as I was grabbing a medium apple (not small- didn't have one- see "Fruits & Vegetables are Carbohydrates" on June 16, 2008 blog):

"Will you grab me seven almonds?".
"Seven?", he said? "Exactly seven?".
He smiled slyly, because he knew he'd done the very same thing at some point!

I chose seven almonds (@ 7 calories each = 49 (OK - about 50 calories)) because I knew the medium apple was around 120 calories, and I just needed about 200 calories as a snack to get me through till we could get home and I could make a good lunch. Why 200? Because I have spent (or "invested", is probably a better word) the time to understand calories - the calorie content of food and how many I need for meals and snacks. The great thing about this investment is that it's a one time investment. Once you know your main food choices, you don't have to re-invest, but rather, just use the information to make a lifetime of healthy, educated decisions! So, with my personal snack total at about 200 calories (2-3 snacks a day), my apple and almonds did the trick on the fly. Voila!

Beans and legumes are just simply smart, high quality food choices, and are so incredibly easy to add to your diet. And yes, you can use the canned kind for a time saver, but look for those with no salt added. Eden Organics has a great selection.

• For breakfast, add them to scrambled eggs or omelets.
• Lunch & Dinner, add to soups and salads, smash into paste and lather on sandwiches or in wraps, or create an entire side with beans or added beans.
• Snacks - hummus! It's really catching on! And unlike Salsa, which some "profess too loudly" as being a "perfect food" for many reasons, you can eat hummus with crudites (raw veggies), whereas I don't see many people eating salsa with veggies as the dipper. What do they dip with? CHIPS! Ugh, don't get me started.

WHOLE GRAINS
Whole grains are just that: the whole grain, which includes the bran, the germ, and the endosperm. Can't picture it? Think of a whole kernel of corn. With it's outer hard "shell" (bran), it's inner "body" (endosperm), and the tiny little "seed" (germ) in the lower center of the kernel. This is an all inclusive grain! Common whole grains that you can find in your supermarket or better yet, your local health food store, would be whole or steel cut oats, brown rice, barley, bulgur, kamut, quinoa (although this is technically a seed), millet, and so forth. Many of these may sound Greek to you, but trust me, search them out and use them just like rice. Some of the larger kernels like kamut and whole barley (not pearled - it's got the bran removed) can take a good bit to cook, but it's worth it for the nutrients and fiber. Just manage your time well, take advantage of overnight soaking and make a large batch for the week so you always have a grain available.

So far I've only found one brand of processed or refined breads/wraps/muffins that uses no flour, but rather sprouted grains. I don't know how they do it, but Food For Life brand has wraps and bread that have the most incredible ingredient list - I couldn't make it more natural or taste better myself! I just pulled out the bread from my freezer and take a look at this: INGREDIENTS: ORG SPROUTED WHEAT, ORG SPROUTED BARLEY, ORG SPROUTED MILLET, ORG MALTED BARLEY, ORG SPROUTED LENTILS, ORG SPROUTED SOYBEANS, ORG SPROUTED SPELT, FILTERED WATER, FRESH YEAST, SEA SALT. I love this!!! I can pronounce every ingredient and see no chemicals!! (can you tell healthy stuff gets me excited?)

OILS (GOOD, HEALTHY FATS)
Olive oil, canola oil, safflower oil, flaxseed oil, sunflower oil, peanut oil, corn oil, sunflower oil...all great sources of mono- and polyunsaturated fats. Use them to cook with (pan saute), bake with (spray on meats to seal in juices), dress salads, add body to soups and salads. You don't need a lot, because at 9 calories per gram versus 4 calories per gram for protein and fat, a little goes a long way in controlling calories. But use them - don't deprive yourself of healthy fats, but do deprive yourself of unhealthy fats!

You can also get good fats from avocados, walnuts, peanuts, almonds, and many of the fatty fishes.

Well, I've covered all the components of what I consider "clean eating", but what I didn't mention is the opposite. I always prefer recommending what TO DO versus what NOT TO DO, but I have to make a few mentions...

• In restaurants other than health food cafes, you can bet that if you order a wrap of any kind, it's a flour based wrap with little nutritional value - and may be worse than bread. I'm not saying bread is bad, either. When we dine out at a nice restaurant, I will occasionally dip a lovely piece of bread in some olive oil, but it's not Wonder Bread and it's not butter. But back to the wraps - even if it's green or red (spinach or tomato, respectively), avoid it.
• Choosing restaurants - choose wisely. Most chain restaurants and middle of the road restaurants order their food in bulk or from the franchise, and it is not fresh, it's not made to order, and it is full of unhealthy fats, preservatives...you'll actually probably never know how bad it is for you. Rather, use eating out as an occasion versus something to do tonight because you don't know what to make for dinner. (Manage your time and plan, people!) Go to quality restaurants where everything is made to order, and where the restaurant gets is produce, meat and/or seafood locally. These tend to be the finer restaurants, but you can ask specifically how things are prepared and make requests that are honored, versus run through a cook line.
• Boxed foods are typically over-processed, over-refined and contain way too many ingredients we can't pronounce! Mac & Cheese, cereal, pasta, crackers, cookies, most bread, most wraps, any meat that's pre-breaded or pre-marinated, packaged lunch and deli meats, and so on. Basically, when shopping at the grocery store, stick to the perimeter where you'll find milk, cheese, yogurt, kefir, eggs, lean protein sources (beef, chicken, pork), fruits, and vegetables. Then, hit your local health food store for bulk grains, seeds, and beans.
• Chips: Pringles, Tostitos/Doritos, cheese puffs (although I do think the leopard on the Cheetos package is enticing!) - take them out of your vocabulary.

And by the way, the movie we saw that night when I was asked the question about clean eating was Traitor with Don Cheadle - really intense, but really good, and I think we had sushi and wine for dinner.

Onward we go with healthy choices!

BF's 13 Virtues, Good Nutrition, & the Masses

Benjamin Franklin's 13 Virtues to live by. Ever heard of them? Most probably have not, and I for one, am not the type to be enamoured by this, specifically because they are steeped in history and a history buff I am not! However, they do pose a thorough but crisp list of adjectives that, being very self-critical, self-analytic and self-aware, are, in of themselves, a complete section within my personal goals. Here are the 13 Virtues by which Ben Franklin tried to live: (1-8 are Personal Virtues and 9-13 are Social Virtues)

1. Temperance: Eat not to dullness; drink not to elevation.


2. Order: Let all your things have their places; let each part of your business have its time.


3. Resolution: Resolve to perform what you ought; perform without fail what you resolve.


4. Frugality: Make no expense but to do good to others or yourself; i.e., waste nothing.


5. Moderation: Avoid extremes; forbear resenting injuries so much as you think they deserve.


6. Industry: Lose no time; be always employed in something useful; cut off all unnecessary actions.


7. Cleanliness: Tolerate no uncleanliness in body, clothes, or habitation.


8. Tranquility: Be not disturbed at trifles, or at accidents common or unavoidable.


9. Silence: Speak not but what may benefit others or yourself; avoid trifling conversation.


10. Sincerity: Use no hurtful deceit; think innocently and justly, and, if you speak, speak accordingly.


11. Justice: Wrong none by doing injuries, or omitting the benefits that are your duty.


12. Chastity: Rarely use venery but for health or offspring, never to dullness, weakness, or the injury of your own or another's peace or reputation.


13. Humility: Imitate Jesus and Socrates. (Socratic Humility (with help from Plato): What is most important in managing change is to know when (and what, if possible) you do not know and to keep an open mind. In effect, remain a bit humble and always examine your own revered truths. Conversely, a wise person also knows what she/he does know. As you can see, the two dicta are inter-related. If one is to continue the process of examination, then one must also be humble, in the Socratic sense. In other words, if you think that you know more than you do, then examination is not going to occur. Examination requires a certain level of Socratic humility, i.e., knowing when one does not know.))

I love studying human behavior. Why people do what they do, say what they say, think what they think and act the way they do intrigues me. What are the underlying feelings that cause these actions? - right, wrong or socially appropriate. And by socially appropriate, who determines this? The masses? Typically, because we live in a world of great mass - there are 6.7 billion people in the world -about 3 hundred million of them are in the United States! To live as a society, I supposed we have to conform to what is presented to represent the masses, and act in such a way that it doesn't separate or alienate us from the masses. Conformity. What is interesting to me is how all of this is connected to our health (or poor health, as a society), although I'd love to rant about how it's connected to our general social structure!

Let's talk health for the masses. Breaking it down into two basic categories: the good and the bad. There are things that contribute to good health and things that contribute to poor health. And I'm talking basic things like eating healthy and in moderate quantity, versus debating the efficacy of the Jenny Craig over Weight Watchers over Atkins, or the 10 Minute Trainer over the PX90 system (both exercise trends, only one of which is credible, in my humble opinion!). The basic components of the guidelines for good health "for the masses" (this term is starting to tick me off, by the way) would be:

1. Eat healthy & in moderation
2. Exercise - incorporate planned, structured physical activity into your daily life
3. Rest - get enough quality sleep

This is very basic, very simple and I don't know many who would argue that these three things are solid basic components of healthy living and are based in science. The problem lies in our individual definitions and interpretations of each of these items, specifically eating healthy and exercise. (And frankly, if we did that, then # 3 - Rest, might not be bastardized as well with prescription sleep aids! ) We all have our own definition of what healthy eating and what exercise are - and frankly, the "definition" held by the masses is so lackadaisical...ugh! Eating healthy to some is choosing Chick-fil-A over McDonalds, and planned physical activity may be accomplished by walking at a measly 2.0 mile per hour to the mailbox and back. Wala! I'm healthy, right. Good grief!! Science can't seem to wiggle it's way to the front of the line as a priority for decision making, let alone for basing packaged communication to the masses. Perhaps science-based information doesn't fit the mold for the masses, therefore "we" dumb it down, generalize it and bastardize it so it fits the masses and retains some glimpse of what used to be virginal, factual information. And this misrepresentation actually seems to hit us from two distinct sources:

• Government. The government has good intentions and good information, but appears afraid to dictate or prescribe guidelines that are "too strict" for fear of non-compliance
• Industry. Capitalism rules. We live in America, and that's one of the things we are known for. Industry's, specifically the food industry's, main mission is to profit; and the way to profit is with a "hook" - which molds and mushes basic science up into something that may include a smidgen of science, but is mostly hype - a quick fix, a pill, a miracle cure.

So, what do Ben Franklin's 13 Virtues, good health and conforming to the masses have to do with each other? A lot!

But first, let's talk about Ben. It amazes and inspires me that so long ago, humans were so smart - smarter in many ways than they are today, simply because ego & bureaucracy had not yet become the monsters that I perceive they are today. Of Ben's Virtues, there are a few that fit directly into our perfect personal health portfolio for nutrition (exercise to come later).

Temperance, Order, Resolution, Frugality, Moderation, Industry, Cleanliness and Humility can help us enhance how we eat and look at food in our lives.

(I continue to elude that when someone says "I eat healthy", I smirk on the inside. I can't help it! As I write this, I think specifically of those people - and actually feel sorry for them. )

• Temperance-eat not to dullness, drink not to elevation. "Eat not to dullness" could translate as what we know of big heavy meals and the sedative effect. It could also refer to keeping some interest and joy in our meals, as they do tend to be social. By definition, temperance means moderation in action, though or feeling; a habitual moderation in the indulgence of appetites or passions; moderation in or abstinence from the use of alcoholic beverages. By George, I think we have it! Self-discipline is easier enunciated than executed, however. We have the idea, but it appears difficult to execute. I'll reference another blog here (check it out: The Art of Manliness) where the author does an excellent job of defining temperance and our societies out of control relationship with food and drink. I love how he uses fit chef's as an example of someone who relishes the quality of the food, and where the first few bites are savored with no need or desire to gorge themselves. Once again, quality over quantity might help us curb our insatiable appetite.

• Order: let all things have their places; let each part of your business have its time. I apply this to the concept (and necessity) of planning. Especially with all of the excuses I've heard, specifically from busy moms, as to why they do the drive through. And for every excuse, I personally know someone who takes the time, or should I say makes the investment in their families health, and plans their week so they can pack the lunches, the cooler bags or the snack packs, so the infamous drive through is not in their weekly plan. Planning is order, order is success. Knowing what is coming up makes healthy eating possible and predictable. Frankly (and I think Ben meant it this way - I'm just applying it to a specific subject), this is the answer to most of life's overwhelming issues - an investment (time, thought) in planning produces predictable results, which reduces stress, disorganization and errors in just about any area. But then again, there are people who thrive in disorganization and chaos - and they're probably the one's in line at McDonalds or Chick-fil-a.


• Resolution: resolve to perform what you ought, perform without fail what you resolve. Here's the one that needs support - commitment and staying power to a goal or intention seem difficult in our society. I admire people who say: "I'm going to avoid desserts over 200 calories for a month" and then do it. Unfortunately, there are those (like me) who have trouble sticking with it - and I can come up with every excuse in the book to break it. Human motivation is interesting. This is an area where 3rd party support has become a very profitable industry - Weight Watchers, Jenny Craig, registered dietitians - all providing support at a cost - all helping to ensure we keep our resolutions. I don't have a quick answer for enhancing our resolution to eat right. My initial belief was the more people learn the basic science behind real, whole food and all the good it can do to benefit your body, as opposed to over-manufactured, processed or refined "food-like stuff" and all the bad it does to your body, resolution to clean up one's diet would come naturally. I'm not sure if this concept really doesn't work, or if the education is truly lacking. Those that just love Chick-fil-a (not that I'm discounting it) can rationalize that it's one of the healthier, lower calorie fast food options - not a sandwich over 500 calories! While that's one way of looking at it, I personally, immediately, think of that white bread bun, in what type of oil the chicken is grilled in, and that the fries may be cooked in a trans-fatty acid. Three strikes in my book and I'll stop at Publix and grab a yogurt and an apple if I'm that desperate. "Resolve to perform what you ought" - making the resolution is the easy part; "Perform without fail what you resolve"- this is the tough part. Labor on!


• Frugality: make no expense but to do good to others or yourself; waste nothing. When related to nutrition, I immediately see how doing good to others or yourself is making solid nutritional choices SOAKED IN SCIENCE versus propaganda (such as snippets from minuscule studies out of Prevention Magazine, the latest infomercial, or what you blindly think is right because that's the way you or your family "always did it"). Frugality is buying a high quality olive oil because you KNOW it's high quality, not just because it's $3.00 a bottle more than the one next to it. Frugality is knowing that the expense of poor health down the road is much higher than the current cost of time for planning and preparing (or pre-preparing) meals, educating yourself on whole foods, learning to read the ingredient list versus the pretty pink bubble on the outside of package that says "low sugar" or "reduces cholesterol". My husband always says about the "dollar menu": "save that buck and bank it toward your emergency room copay when you have your first heart attack as a result of that greasy burger you thought was such a deal". Morbid, but probably true. From a financial sense, Order lends itself to fulfilling the frugality goal. Planning meals and creating a shopping list from that plan will save money. You'll be able to utilize coupons, plan left overs for future quick meals, etc. It's wonderful how two good personal goals can be so interrelated and productive! And I still battle on to prove that you can eat healthy on a budget. Quality ingredients may (and I mean MAY) cost more sometimes, but by reducing the quantity to correct portion sizes, the average American family will see no net increase in the cost of eating healthy, and perhaps a decrease, because all than junk and those $6.00 boxes of cereal are still costly.


• Moderation: avoid extremes; forebear resenting injuries so much as you think they deserve. More is better. Quantity over quality. This is the American Way! Translated, however, I think if we all dig in and really look at our insatiable appetite for everything, not just too much of the wrong kind of food, the revelation is that the more we take in, the greater our desire. Obtaining more doesn't appease the desire to have more, but rather, it actually increases the desire for more - a vicious cycle! Related to nutrition, society seems to come up with some darn good excuses for why we are unhealthy and obese/overweight - versus owning up that we eat too much of the wrong things - wow! - that sums it up! Seriously, though, this relates back to Temperance, where restraint is the goal. If we restrain ourselves from the urge to consume mass quantities and replace it with the goal of eating correct portions of high quality, the end result just may be a more satisfied feeling. I know that when my husband and I do go out for dinner, other than an occasional trip to trip Hooters for the novelty, we select high quality restaurants where we can predict the quality of the food. We typically split an entree because of the average portion size, and we relish in the preparation, variation of flavor and presentation - it's an event! It's most likely less expensive than that average trip to Chili's or Bennigans (which I maintain are fast food in a sit down box), more healthy and oh so much more pleasurable! Well, maybe without the wine it's equal to or less expensive than the trip to the chain restaurant - (here I go on Frugality again!) - those types of restaurant entice you to eat more...appetizer, salad, entree, dessert - once again, that insatiable appetite...more, more, more. Next time, go for quality over quantity. You'll be able to taste and eventually feel the difference in your health.

To close out this rather long thought, I have to give kudos to the years of past where the people were as smart, if not smarter than those today. Interesting...same problems, different century! (or decade?)

Oils - Good Fats & Bad Fats

Oils: the last true food category within the Pyramid. I love (truly love, not sarcastically love) how we have FINALLY clarified this category by it's title.

Oils are fats that are liquid at room temperature, and most of which are good for you - good fats! Fruit (olive, avocado), nut (almond, walnut), and seed (sunflower) oils, plus those from fish sources are all types of fat that are good for you, and virtually all are liquid at room temperature. Good fats include monounsaturated (MUFAs) and polyunsatured fats (PUFAs). And just how good are MUFAs and PUFAs? Well, first, the beter of the two are MUFAs, although MUFAs and PUFAs typically reside together in most oils, along with some saturated fats. MUFAs, have all the hydrogen they can hold on their chemical chains, and can actually increase your HDLs and decrease your LDLs, which as we learned in my "Congratulations hubby" blog, is a good thing! We want our HDLs high (H - for "we want it High"), and our LDLs low (L- for "lousy"). PUFA's are fatty acids that are missing two or more hydrogen pairs on their chemical chains. They can lower total cholesterol and LDLs, which is good, but they can also lower HDLs, and we want them to be higher. Types of oils that you can use that have a low percentage of saturated fat and a higher percentage of MUFAs to PUFAs are Canola Oil, Safflower Oil and Olive Oil.

The bad fats would be those that are solid at room temperature, such as Crisco or lard, and can come from animal sources as well as vegetable sources. Full fat and even low fat dairy, including cheese, are also sources of saturated fats.

Vegetable Oil that has hydrogen added under chemical preparation becomes a trans fat, which is solid at room temperature and considered a very bad saturated fat - worse than a naturally occurring saturated fat, such as those from animal sources*. And now that consumers are getting savvy about looking for trans fats on label by searching for those infamous words: "partially hydrogenated _____ oil", the food industry has "elevated" their game, and now has a new weapon in shelf preservation that doesn't carry the "partially-hydrogenated" label; rather, they are now using full hydrogenation of oils which is more like a saturated fat and is not a trans fat. Therefore, you should still avoid it, but trans fats (partially hydrogenated) remain the worst choice.

Science-based evidence proves that a diet high in saturated and trans fats (more than 35% of calories from these types of fat) increases risks for unhealthy levels of blood cholesterol, and therefore cardiovascular disease.

So, depending on your calorie intake, the government recommends between 20-35% of calories from fat/oil, which is 5-6 teaspoons, daily, with less than 10% of total calories from saturated fats. I just seriously wonder how many of us get most of our oil from good fat sources versus bad?

In my home, I actually have to add nut, seed, etc. oils to our diet to get us up to our average of 20-30% of our calories from oils. When you eat healthy, you "get to choose" where the sources come from, versus having to limit them from and within your diet - how fun!...how fun to get to choose! And honestly, we simply don't miss saturated fat. I use a good EVOO where many might use butter. The quality of the flavor of a good EVOO is unsurpassed - almost like a good wine. In salads, on wilted spinach and on some cruciferous vegetables, I'll drizzle a more potent nut or seed oil like Walnut, Avocado or Truffle Oil, respectively. I LOVE the flavor of Truffle Oils (specifically from O & Co. in San Francisco) on broccoli, brussel sprouts & cauliflower. It's 4 am as I write this - but it makes me salivate to think of that caramelized flavor of the vegetable and the smokey Truffle Oil! The one or two (maybe two) times per week that we include red meat in our diet, I select the leanest cut of fillet I can find, and in the correct portion size, and if at all possible, grass-fed and pasture raised. That's about as bad as it gets. We don't use mayonnaise (my husband hates that "white creamy stuff"), margarine, or eat fatty meats - and no, we don't miss it. It may have taken some period of adjustment, because we didn't always think this way and our taste buds didn't always have this preference, but we do think this way now - and actually get crinkly foreheads when we have to think of eating mayo, butter or anything that looks or sounds like lard. I remember hearing once that you can set a can of Crisco or lard out on a shelf in your garage and it can stay there for 100 years - it won't change, and not even the cockroaches will touch it. Ugh! Then, recently I learned a little mental trick or visual aid to further gross me out against saturated fats. This came from one of the instructors I work with from my local county extension office. One of the educators describes "fat", specifically how much saturated fat you take in, this way: "For each 4 grams of saturated fat, think about taking a teaspoon and scooping it out of a can of Crisco and eating it." Excuse me while I barf! Think about it - look at the saturated fat content in that bag of potato chips or jar of mayo, or the package of butter cookies - some may have 12+ grams of saturated fat in one serving - trade that teaspoon of lard for tablespoon and get ready! See, it doesn't take much more than a visual to turn you off of what's bad for you and onto what's good for you!

*There is a trend that has been emerging for several years now that is as refreshing as a meadow breeze - particularly a meadow that has cows grazing in it for the duration of their flesh-building lives. Grass-fed cows have lower levels of bad, saturated fats and higher levels of a good fat called conjugated linoleic acid, or CLA. Grass-fed beef used to be the only way cattle were raised and fed, much like how free-roaming western buffalo are still today. Now, however, cows may see grassy pasture for a tiny spec of their lives before they're herded into factory farms and grain fed the rest of their lives. I highly recommend Michael Pollan's book: The Omnivore's Dilemma - very good reading.

Fruits & Vegetables are Carbohydrates!!!

That title will get you, won't it? In this carb-o-phobic society, we don't stop to think that when we say "I'm cutting carbs", I really mean that I'm cutting back on the nutrient-deficient, white, starchy, refined stuff that once resembled a vegetable or grain (a.k.a. potatoes and white flour)."


Vegetables are the second "stripe" in the Pyramid - and that stripe is green, for anyone who cares. And fruits are their own category within the Pyramid - with their stripe being red. Though collectively referred to by most as "fruits and vegetables", they are separate in the Pyramid. And interestingly enough, collectively, their recommended consumption per day is the largest "group" in the pyramid, followed by grains.


The recommended number of servings of vegetables for the "average American" on a whopping 2000 calorie diet (with which I totally cannot concur!) is 2-3 cups per day, and 1-1/2 to 2 cups of fruit per day.

A serving of vegetables is estimated to be 1 cup of raw or cooked vegetables, or 2 cups of leafy greens - pretty easy to figure out, huh? Dried beans and peas fall into the vegetable category, as well as the Meat & Beans category, and they follow the same rule for quantity- about one cup equals a serving. Starchy vegetables like corn and diced or mashed potatoes also follow the "one cup" rule, although a serving of baked-like potato is estimated at 2-1/4 inch in diameter - that's tiny compared to what most probably constitute as a serving of potato. So get that ruler out!

Fruit on the other hand is another story. We need to differentiate between fresh fruit and dried fruit. One serving of fresh fruit tends to be estimated based on that of the following: a medium pear, a large peach or small apple equals about 1 cup or one serving. But have you noticed the average size of apples these days?...like Lou Ferrigno - they're huge! (And he's still huge! Just saw The Incredible Hulk yesterday and he has a cameo - kudos to looking so buff at 53 years young - and still, obviously - living a very healthy lifestyle (natural or not, he looks great!)) Anyway, a small apple is estimated to be 2-1/2 inches in diameter. I swear, I bought 4 to 5 inch apples the other day, and the whole bin was that size! And, I can usually find smaller apples in the Fuji bin, which are my favorites, but not this time! What a gross misconception for those who may be counting calories and think by grabbing an apple they're being healthy! Well, it is healthy, in the right proportion! Rather, grab an apple, a knife, a ruler and zip lock bag, because 1/2 to 1/4 of that monster may be one serving! Dried fruit, being dehydrated (shrunk) and having a higher concentration of natural sugars due to the dehydration, can be estimated by using a 1/2 cup as a 1 cup serving. Fruit juice can be estimated at a 1:1 ratio: 1 cup of juice (100% fruit juice) equals 1 cup of fruit.

From what I read, the average American is well under these recommendations for fruits and vegetables, and is most likely getting most of their vegetables from the high starch group such as potatoes and corn. I had a friend who once told me, fairly arrogantly and without the a hint of humility, that she puts veggies on the table in the evening the same way her mom did: a "vegetable" and a starch. The problem is that her version a a "vegetable", was often another starchy vegetable like corn or peas, and even worse, at times I think she would put rice and a potato on the table as sides (considering the rice a vegetable?) with a fatty meat. This is what she considered a healthy dinner...because that's how she was raised. And the arrogant ignorance in the way it was articulated, especially to someone like me who is constantly asking why and sourcing out scientific, evidence-based information, Ugh! She just went down two (more) points on my respect scale. Within this scenario, I must mention that often people use the model of one meat, one grain and one starchy vegetable for dinner, which ends up looking like the typical obese Americans diet: Non-lean red meat (and I have nothing against quality red meat as I'm a carnivore, myself), white rice and white potato with butter and cream, mashed. That's it. And to seriously digress, let's take that scenario a little further. Dinner is at 6:30 p.m. The estimated caloric and macronutrient content of that dinner for an adult is approximately:

• 6-8 OUNCE STEAK: Calories: 420, Protein: 54gr, Carbs: 0gr, Fat: 28gr
• LARGE BAKED POTATO: Calories: 278, Protein: 7gr, Carbs: 63gr, Fat: 0gr
• 2 TBSP BUTTER Calories: 101, Protein: 0gr, Carbs: 0gr, Fat: 11gr
• 1.5 CUPS WHITE RICE Calories: 276, Protein: 7.5gr,Carbs: 62gr, Fat: 1.5gr
• TOTAL Calories: 1075, Protein: 69gr Carbs: 125gr, Fat: 40gr

Two (OK, more than two, but let's talk about two) problems with this:

1. The number of calories here is over half of what many Americans truly need to maintain their current weight or lose weight, with the weight I quote for a woman to be under 130 pounds. The amount of protein is double, triple, and maybe even quadruple what should be taken in in one sitting. The amount of carbohydrates is almost a total days worth, if that goal was around 150 grams. And all in one sitting? It's pre-diabetes on a plate at 6:30 - you just sent your pancreas into overdrive!! And 40 grams of fat (quite of bit if not all of this is satured fat, the bad kind) is over 3/4 of what should be consumed in a day. Can you feel the arteries hardening?
2. Dinner is at 6:30 p.m. I wonder what the average person does after finishing this dinner? It's now about 7:15 p.m. and they are stuffed, so they sit down on the couch to catch the last 15 minutes of World News, and now it's 7:30 p.m. Only a half hour until the prime time brain drain hits the tube, so what the heck, let's watch some repeats of Friends or King of Queens, or better yet, let's catch up on Britney Spears and Brangelina. Then it's 8:00 p.m. - time for reality TV until bed. 1000 calories is sitting on the couch for a few hours and then going to bed.

To my arrogant friend: that may be the way "Mom" used to do it, but "Mom" and "Dad" may have been slopping the pigs or mowing the yard after dinner "back in the day". Our lives are much different - sedentary and over-portioned. Think about it.

Back to veggies and fruits. Children tend to be less likely to get the RDA of vegetables. There is such a huge world of fruits and vegetables out there - probably the area within the pyramid with the greatest opportunity for variety. Fruits and vegetables can be incorporated into every meal. There are some really interesting strategies within the book world out there right now to help incorporate healthy veggies into family favorites - take a trip to Borders or Barnes & Noble tomorrow night after dinner (hint hint!) and check it out. One of my faves is to puree broccoli, peas, fresh spinach or a combination and mix them into marinara sauce. While I don't advocate "sneaking" food in on your kids and then bragging about it - just don't tell them (translation: memories of a mushroom hating kid & a mom who liked to brag about hiding them in our meatloaf- not good motivation to want to like them!!!). Your intent is to add nutrients to their meals. If they do ask what the green stuff is in the sauce, tell them you pureed a few veggies into the mix to make the family healthier - worth a try!

Collectively, we need about 4 cups of fruits and vegetables per day. If, for breakfast we have a serving of fruit, as well as for one of our two snacks per day (as we all strive to eat 5-6 times per day, correct? - keep our blood sugar stable and our metabolism stoked, right?) - our fruit requirements are met. Then, if we have 1-1/2 cups of veggies for lunch and another 1-1/2 cups for dinner (preferably the non-starchy type for dinner, unless you're really active afterwards) - walla! You've achieved your goals. Breaking things down this way makes that big mess of details a lot simpler. The toughest thing to do is to decide what types of fruits and veggies you and your family want so that you keep some variety in your diet, with convenience also being a consideration. And once again, the variety is actually fun to play with - finding things you dislike but that you've never tried is also fun! I love to fail! Failure usually means pizza from across the street as the alternative! :)

I love the infinite variations for fruits and vegetables, and they're so pretty! So many colors...you just feel healthier when you eat such a rainbow of colors! And if you don't know what to do...buy a bargain cookbook on veggies or sides, Google the veggie you want to cook and a ton of recipe options will come up - just try. No excuses - bust the excuses! Take control and figure this out, it's not hard. And by figuring it out yourself versus waiting for someone to hand you the "secret" (here we go again!), you'll "get it", and be a smarter, healthier person for it.

Back to Basics - Grains

In my last post, I rambled on about the fact that there's really no secret to health, just basic science - just science that we've either forgotten, don't know about or is no longer taught as a basic fact. Whether it be our parents, grandparents or those of the generation that truly ate from the land (can you say "whole foods"), worked the land (can you say "exercise"), and watched far less television, generations before us knew "the secret" and were generally healthier. They were more active and ate more nutritious foods. Their "secret" was merely a way of life. And had they had our society's current drug profile available for treating diseases that were previously untreatable, they would have most likely lived far longer than our generation is currently expected to (and I'm referring to those born between 1960 and 1980 when I say "our generation").

I continue to refer to the government's MyPyramid tool (http://www.mypyramid.gov/) as a good starting point for anyone searching for "the secret" or information on eating right and being active. I thought I'd summarize each of the Pyramid's "color bands" in efforts to show just how easy it really is! Let's start with Grains, the orange band, and the largest of all the bands.

Grains are the seeds of food plants (by definition) - they are truly the seeds from which other plants grow. Just imagine the powerhouse of nutrients in grains! They must pack enough vitamins, minerals and nutrients to grow another whole plant from each seed! Wheat, rice, oats, corn, barley and millet are common grains. Bread, pasta, oatmeal, breakfast cereals, tortillas, and grits are also examples of grain "products", meaning that the whole grain is typically processed and / or refined to create the product. The less processed or refined a grain is, the better it is for you. Why? Because the whole grain, which includes the bran, the germ and the endosperm, contains more nutrients than a grain that has been processed or refined - which typically entails stripping some or most of the basic nutrients from the grain, specifically stripping the germ and bran.

• The bran is the outer layers of the grain and contains fiber, B vitamins and trace minerals (which are minerals needed by the body in small amounts).
• The germ is the part of the grain that provides nutrients to the grain itself. It provides us with antioxidants, B vitamins, trace minerals, essential fats and vitamin E. This is the part of the grain that really packs a whollop! The germ is the part of the grain that sprouts, germinating a new plant. Can you see why it's so rich in all the good stuff? It's like an egg - developing life from it's core!
• The endosperm is the inner part, or "body", of the grain and provides us with carbohydrates (energy), protein, and small amounts of vitamins and minerals. White flour is ground from the endosperm of grains after the bran and germ are stripped away.

Most of us need between five (5) and eight (8) ounces of grains per day, depending on our age, gender and how many calories we require (find this information on the MyPyramid site). How much is that? One ounce equivalent of a grain/grain product is:

• one (1) ounce is about one regular slice of bread, OR
• three-quarters to one cup of breakfast cereal, OR
• one-half cup of cooked rice, grain or pasta

Adding whole grains to your diet might be something totally new if you're currently living on packaged and boxed foods, but it's really not that hard. Get used to looking at the ingredients list. When someone tells me about a favorite "health" food, I always ask: "What's in it?" And I don't mean "less fat", or "high protein". I mean what are the actual ingredients, beginning with the first ingredient, which is the one that the product contains the most of by weight. The second ingredient is the most plentiful, and so on. The first ingredient should be the name of the whole grain, such as: brown rice, bulgur wheat, whole oats or oatmeal, whole-grain corn or wild rice. Non-specific terms such as multi-grain, stone-ground, seven-grain and 100% wheat (missing the "whole") are usually not whole-grain products. Try to imagine a "multi-grain" or a "seven-grain" plant growing in a field...versus a corn field, a wheat field or a rice bog. Get it? And when in doubt: ask, Google, search!!! When you take the initiative to find the answer and understand it, you'll be that much smarter next time!

Also, just to note, one of the best and most economical places to search for and learn about whole grains is your local health food store. They sell grains in bulk as well as pre-packaged, but when you buy in bulk, you save some serious money! If you've followed my blogs, you'll remember the day I realized I could get the same 12-16 ounces of steel cut oats from the health food store for under a dollar that I pay almost six dollars for at my regular grocery store! And it's fun! I love trying new things, and the folks at most of the health food stores are eager to recommend how to cook with their products.

So, let's talk real examples of how to incorporate whole grains into your everyday diet:

Breakfast. Breakfast is a great time to incorporate whole grains into your diet. Steel cut oats, oatmeal or whole wheat toast are great traditional breakfast grains, and an excellent part of a complete breakfast. Other, more non-traditional, options may be rice, quinoa, kasha and barley. Don't forget, however, that grains are only a PART of a good breakfast. Breakfast is a great opportunity to incorporate fruits, lean proteins and the dairy group as well.

Lunch. Lunch screams "GRAINS!" in traditional sandwiches (whole wheat bread/buns) and non-traditional wraps (whole grain tortillas and wraps). Grains such as rice, quinoa, bulgur and barley are great additions to salads to soups as well.

Dinner. I personally prefer to stack my grains in the early and middle part of the day, as those are my most active times (and hence I use more energy or carbohydrate earlier in the day), but all the grains listed above are excellent additions to dinner as well.

Snacks. Grains can also play a good role in snacking. Popcorn and some whole grain cereals are great finger foods. I can't recall the brand, but there is one shredded wheat (squares) breakfast cereal on the market that has one ingredient: whole wheat. Also, I believe that Back to Nature produces a Harvest Wheat Cracker that has two ingredients: whole wheat and salt. Excellent!!!

Talking about grains is sometimes hard for me, because I can be a closet carb-o-phobe. Though reducing carbohydrates in my diet, personally, reduces water retention and makes me "feel" a bit slimmer, I physically "feel" better and perform better mentally when I get good sources of natural whole grains in my diet. Go to MyPyramid and read the health benefits of whole grains. Eat to live better, don't live to eat just "whatever". Feed your body quality fuel and your body will return the favor via enhanced performance. It's science...not a secret.