With all the talk about the importance of getting the day started on the right note, it’s no wonder that getting a good night’s sleep has become more important than ever. If you have ever tried to have a productive day after only 4 or 5 hours of sleep a night, you know what I am talking about.
If you are like most folks, you may feel as if there is not enough time to do all the things you want to do. Yes, most of a productive day is often work related but fun relaxing things are important too. So how do you have a productive day; do everything you want to do and get a good night sleep of 7 to 8 hours?
The answer appears to be a better bedtime routine. You might be asking how does having a bedtime routine have anything to do with a more productive next day? Isn’t a good night’s sleep all you need to pave the way for a productive day? What does a nightly routine of washing your face, brushing teeth or limiting caffeine after 6 p.m. have anything to do with the next day?
Re-printed from 60 Is The New 50, by Dr. W
Basic working formula. Nothing profound. Simple math. You put 2000 calories into your body- then you must follow thru and use those calories throughout the day. Put in 100 calories per day more than you use, multiply by 7 days, then over a month you have gained a pound. The solution is found on either end of the formula or simply stated- eat less or burn more. What could be simpler? Look around you and everywhere you turn you see those extra pounds on almost everyone. What has happened? We eat too much and we move about less. So obvious and, at the same time, so difficult to surmount. foof court -image4I was at the airport last week, waiting and still waiting for my flight. Outside my gate the airline has opened a new, enticing, and seductive food court. The appeal was overwhelming. Nothing to do – eat. Hundreds of people milling about, entertaining themselves with visual delights, unable to control those leptin levels and indulging themselves regardless of the enormous physical cost. To boot, ten dollars for a tuna sandwich.
Is there anything one can do about it? Maybe the airline should give out those night masks before you get on the plane. On a serious note, exercising self-control is a challenge that so many of us fail.
However, can we do something with the other side of the formula? How do we rev up the calories out portion? Can we increase our daily energy expenditure on a regular basis? We all have daily schedules and patterns. Can they be modified to include higher caloric use? A more profound question emerges: does this higher caloric use translate into real health benefits?
Let’s begin with the famous studies done in England in the 1950’s and 60’s comparing bus drivers of double decker buses to conductors who climb up and down the stairs. The more active conductors had half the incidence of heart disease. Landmark studies conducted by Dr. Ralph Paffenbarger, spanning his career, studying the effects of inactivity, obesity and heart disease showed a strong correlation between inactivity and heart disease. One study looked at the relationship between TV watching and markers for coronary heart disease. Spending hours in front of the tube, interrupted by getting up and going to the kitchen for beer and chips, may lead to eventual heart disease. Mother was right – TV is bad for you.
So what to do? Alter the basics.
We spend too much time sitting. Take those activities that you normally would do sitting and do them standing. “Screen time” has increased exponentially in the last two decades. Time spent sitting in front of the computer, the TV and hand held devices makes up the majority of our waking hours. Use that phone standing up. It can double caloric output. Skip that spectator sports event and do that exercise yourself. Who knows? You may end up with the “bod” of that swimmer on TV.
Climb those stairs.
One now classic study compared San Francisco factory workers in a five story building with no elevator. Those working on the top two floors had less heart disease and lived longer. The message is clear: find that stairwell and use it. Up and down. Never take an elevator or escalator 1-2 floors. Make it dogma.
Next up is walking.
For those who can walk to and from work the benefit is obvious. For others who need the car or train, make small alterations that go a long way. Park your car in the parking lot as far away from your destination. NEVER look for the closest parking spot.
Park a few blocks away from your destination. Need the train or bus, get off a stop before. Minimize emailing or texting a colleagues at work. Get up and speak to them. Walk to the theater or restaurant. Walk to the gym. Walk your children or grandchildren to school – the obesity epidemic has spread to them as well. Whenever you open that door and leave the house, ask the question- can I walk there? And back? Sure, it means spending time that can be used for other things. However, you are adding “time” down the “long road” ahead. Nothing is better than that.
Final message: calories in <CALORIES OUT
See more at 60isthenew50.com
Healthy eating can benefit you in many ways. It can help you live longer and become stronger. Good nutrition keeps your muscles, bones and organs in tip-top shape. A proper diet can also reduce the risks of heart disease, stroke, high blood pressure and diabetes. Also, healthy eating leads to consuming fewer calories and more nutrient-rich food that will keep your weight under control.
Eating healthy and maintaining a healthy diet can sharpen your mind, too. Nutrients are essential for the brain to function properly. Most kinds of nuts, but particularly walnuts, are packed with omega-3 fatty acids that can improve focus and decrease the risk of Alzheimer’s’ disease. Consuming antioxidant-rich foods enhances memory and mental alertness as you age.
Consuming wholesome meals rich in nutrients will give you more energy and help you look better. Looking better improves self-esteem. The way you eat and the way you feel are connected. If you eat well by properly nourishing your body, you feel good.
This holiday season try to incorporate some of the following tips into your daily eating habits. If you start now by incorporating small changes, you won’t’ be so overwhelmed come January.
— Reduce sodium intake.
— Avoid white flour, refined sugar and white rice.
— Put five colors on your plate. Fruits and vegetables rich in color correspond to being rich in nutrients.
— Eat until you are satisfied, but don’t stuff yourself.
— Be mindful of beverage consumption. Alcohol induces overeating.
— Make time for exercise. It relieves stress and helps prevent weight gain.
And let me leave you with these thoughts:
Don’t’ restrict yourself from enjoying your favorite holiday treats. Just be aware of how much you are consuming and limit the amount. Think twice about drinking a second glass of an alcoholic beverage. Instead, incorporate healthy options of things you enjoy. One of my holiday favorites is alcohol-free eggnog. I have found the soy version every bit as rich and satisfying but with half the calories. Enjoy the holidays, incorporate healthy recipes into your holiday meals and make time for physical activity. Give the gift of health to yourself starting now.
It’s OK to eat chocolate, but do so BEFORE you get uptight. Also, check the label to make sure it’s not loaded with milk and sugar.
Research has shown that obese women have higher levels of cortisol than those who maintain a healthy weight. Cortisol triggers the accumulation of fat, especially around organs and the abdomen, which can contribute to depression, heart disease and stroke. Yet a 2009 study found that people who ate 40 grams (1 ounce) of dark chocolate every day for two weeks saw a decrease in their cortisol levels. Another study in 2010 found that people who ate chocolate over the course of 30 days lowered their levels of anxiety.
But, timing is everything. Be sure to eat the right kind of chocolate before — not after — the onset of anxiety or stress. Those who ate chocolate in response to stress generally felt just as depressed after their chocolate fix as they did before. Their depressed feelings lasted approximately three minutes, which was long enough for them to reach for more chocolate.
Eating chocolate regularly in small amounts at the right time allows your body to slowly build up levels of polyphenols, which are antioxidants that regulate stress hormones. So, remember to slow down when consuming chocolate, and savor it is small doses for the best results.
Also remember to choose dark chocolate over milk chocolate because milk blocks your body’s ability to absorb the antidepressant antioxidants (polyphenols). So to make chocolate healthy food, you should eat it with at least 70% cocoa. The higher the percentage, the better it is for you. If the percentage it not clearly labeled on the wrapper, you should probably stay away from it.
It’s best to limit yourself to 40 grams of “good” chocolate a day. Divide the bars into servings about the size of the end joint of your thumb for best results. Eating more than 40 grams has no added benefit.
Eat the right kind of chocolate (70 percent and up) “mindfully,” as I like to say. Don’t’ chew or suck on it. Let it sit on your tongue and melt slowly. This causes the flavor to linger and tricks your brain into thinking you are eating the entire time. Mindful eaters are far less likely to overindulge.
If you don’t like the taste of low-sugar, dark chocolate, try adding cocoa powder (not Dutch chocolate, which has been heavily processed) to your foods. Add a few tablespoons to your morning oatmeal or other low-sugar cereals. Hot chocolate is good too, but make sure you use almond milk or soymilk, thus avoiding dairy fat. But limit yourself to eight tablespoons of cocoa powder a day.
Now that we are in the holiday season, many of us resign ourselves to the weight gain that typically follows. Indeed, it is very hard to pass up holiday sweets that seem to be everywhere as well as extra servings of a traditional family dish. That’s why so many weight loss books are published at this time promising a “New Year, New You.”
So it’s no surprise that the No. 1 New Year’s resolution is to lose weight. But this year consider a broader approach to resolving the problem for more lasting success. Here are 10 points that my health-coaching clients have incorporated into their weight-management programs that you may want to consider:
1. Sleep better.
2. Work out more, whether it is outside, at the gym or home.
3. Begin a daily mindfulness or meditation practice.
4. Drink more water and get rid of diet sodas.
5. Eat more vegetables and less meat.
6. Organize your home, workspace or both.
7. Make new friends and/or spend more time with those you already have.
8. Improve work/life balance to allow more time to take better care of yourself.
9. Quit tolerating an uncomfortable situation at home or work out of fear. Define the problem and fix it.
10. Find an app or person to hold you accountable to whatever goal you are trying to achieve so you will create a lasting new habit.
There is a lot of help available, so take advantage of it now so 2017 can be your best year yet!
Finally the cooler weather is upon us, which for me, is “tea time.” But, like most everything I consume, I play a game of sorts with myself to determine what’s healthiest for my body. However, tea is a bit different.
All varieties of tea — whether it is black tea, green, oolong (between green and black) or white —are good for me, and probably you too. The health benefits include keeping your mind sharp and reducing your risk of heart disease, stroke and type 2 diabetes. Yes, tea is the number two beverage, behind water, as the most sipped beverage worldwide is loaded with disease fighting plant compounds and antioxidants.
True teas are made from the leaves of Camellia sinensis plant. Differences in flavor and color depend on the how the leaves are rolled, crushed and exposed to air before drying. Herbal teas are infused with herbs and spices.
So like anything good for you, how much should you consume? Some experts recommend having 2-3 cups per day. Since tea, like coffee, has caffeine, balance your intake with de-caffeinated varieties or take fewer sips. Black tea has the most caffeine, with 72 mgs in 12 ounces, about half of what a cup of coffee would have in the same size serving. And if your preference is decaf tea, double up on the teas bags to get the same beneficial plant compounds because the de-caf process dilutes some of the healthy compounds.
A few words of warning, though: Don’t load up your tea with sugar and cream. This can add a huge whopping of calories and sugar to your healthy routine. Also if you do not peculiarly like tea, a supplement with the green tea extract powders is not OK. The benefits you might get are overshadowed by the risks of dizziness, ringing in the ears, elevated blood pressure and heart rate, liver damage and possible death. Need I say more!
One of the things I look forward to each morning is a cup of fresh-brewed coffee. In fact, I enjoy it so much I often list it as one of the three things I am grateful for each week. My morning Joe helps me to ease into my routine; it is my time to be quiet and savor the beginning of a new day.
What I have learned is that I am not alone, 54 percent of all adults in the United States drink coffee daily. If you fall into that category, you may be happy to learn that coffee drinking is a healthy habit. Coffee is full of disease-fighting antioxidants, as are many other plants. Yes, we often forget that coffee is actually a plant. The coffee bean contains more than 1,000 naturally occurring substances called “phytochemicals.” They are antioxidants that protect cells from damage by free radicals in your body.
Drinking coffee has also been shown to reduce tooth cavities, boost athletic performance, improve mood, and stop headaches. It also can reduce your chance of getting Type 2 diabetes, lower cancer risk, prevent strokes, and fight off Parkinson disease. Coffee also improves cognitive function as we age.
So how much coffee do we need to drink each day to reap these wonderful benefits?
Researchers have found that for those who drink four to six cups per day, versus only two or fewer, their risk for Type 2 diabetes decreased by almost 30 percent. The number decreases by 35 percent for people who drink more than six cups per day. Of course, my first thought when I read this was four to six cups a day is too much. I’d be bouncing off the walls. The good news is the benefits are the same if you drink decaffeinated coffee.
Regular black coffee only has two calories so it’s a great alternative beverage to soft drinks or energy drinks. The federal dietary guidelines state that up to five cups of coffee a day are in line with a healthy diet. But make sure you go easy on the cream, sugar and other additives… We don’t want to turn a healthy habit into something that negates the good!
Last week, we talked about the immediate benefits of exercising and how exercise is the new miracle drug. But, even better news is that so much of what we already do counts as exercise. Heavy gardening, like digging and raking, mowing the grass and washing the car all count as vigorous exercise. Physical activity and exercise include all types of movement not just playing an athletic sport.
In fact, emerging research is showing that it doesn’t take much movement to get benefits. Research is showing that an intensive work out for as little as 10 minutes has benefits, and doing it at high intensity has the same benefits of a standard 50-minute workout. Still, not everyone wants to do high intensity or interval training that is required in a shorter workout. However, if you are short on time, the #1 reason people say that don’t exercise, this type of exercising might be for you.
Interval workouts are also proving effective for people who already have a chronic disease such as Type 2 diabetes or heart failure. Any type of exercise that gets your heart rate up is the answer to seeing dramatic improvements in all chronic diseases. Getting your heart rate up through exercise is also known to improve depression, anxiety, and energy levels.
So since exercise can benefit nearly everyone, what are some of the types of workouts that don’t necessarily require a gym membership? The best type of workout is one that is a mix of cardio and strength training. Cardio will prevent you from being winded after climbing the stairs. Strength training will build muscle and bone, which protects against injury as we age.
Several examples would be:
1. Walking: It has the lowest “quit” rate of any exercise, improves your memory, well-being, heart health and creativity. In fact, today, after Hurricane Matthew had come and gone, I took a brisk walk with a friend. Not only did my energy increase, but the walk helped me focus so I could write this blog.
2. Cycling: Whether you do it indoors or out, cycling has been shown to increase brain connectivity. And doing it at high intensity improves a depressed mood.
3. Running: My personal favorite is running. Going for a run improves sleep and makes your bones stronger. Even doing it for 5-10 minutes a day, at a jogging pace, is linked to a longer life.
4. Yoga: Lifting your own body weight and flowing through intense poses will give you the strength training you need. Not to mention a bit of mindfulness and stress relief.
5. Weight training: I used to think weight training meant lifting dumbbells at a gym with a bunch of other sweating people. I now know that an inexpensive pair of light weights will build muscle and strengthen bone just by increasing the number of repetitions. Something else to try as an alternative to weights are resistance bands.
6. Tai Chi: These slow gentle movements might not look like you are doing much of anything. But, in fact, Tai Chi strengthens the back, abs, upper and lower body. It also relieves pain and improves posture. This is one workout I have never tried but am thinking it might be good one. Especially since my “frozen” shoulder is improving and I am working to regain strength in that area of my body.
As you can see, one exercise does “not fit all.” It’s extremely important to find one you like and will do on a regular basis. Why? So you can reap the immediate benefits today and create a lasting habit that will help you live a longer and healthier life.
Everyone knows they should exercise. Doctors, scientists and even ancient philosophers have long advised that exercise is good for you and warn that the more the better if done properly. Now we are getting more and more proof that exercise is critical.
Researchers have found that during and immediately after exercising, positive changes occur in our bodies. A steady run, jog or walk not only gets blood flowing and hearts pumping but also helps improve skin and eye health. If someone created a drug that could do for human health everything that exercise can, it would be the most valuable pharmaceutical ever.
So why do only 20 percent of Americans get the recommended 150 minutes of strength and cardiovascular physical activity per week? Why is it that more than half of all baby boomers do no exercise whatsoever? Surely by now everyone knows the consequences of leading sedentary life.
People with low levels of physical activity are at a higher risk of developing cancers, heart disease, Alzheimer’s and early death by many other preventable causes. Yet generally speaking, humans are not good at assessing long-term risks as well as benefits, of our lifestyle choices. Promises that exercise is “good for you” aren’t motivating enough for most people to take action — especially if they consider exercise as just another chore. However, most people are motivated by rewards. Here are only a few of them regarding proper exercise:
— Slower aging.
— Better mood.
— Less stress and anxiety.
— Less chronic pain.
— Improved eyesight.
— Lower medical bills.
Where’s the proof? Beginning in 2017, the U.S. National Institutes of Health (NIH) will launch a six-year $170 million study with a group of 3,000 sedentary people of all ages. They will start an exercise program and then donate their blood, muscle and fat before and after exercise. Another group that doesn’t exercise will also be tracked.
This study is the first of it’s kind in terms of size, rigor and aims. Experts are hoping it will give doctors evidence they need to start treating exercise like the miracle drug they’ve long thought it to be. Instead of your doctors saying, “You need to exercise more,” they will actually give exercise as a prescription!
It’s becoming evident too that nearly everyone — young, old, pregnant and those that are ill —benefit from exercise. As scientists learn more about why this it is, they are hoping that the messaging about exercise gets simpler too. No fancy gym membership required, just get out and move. I’ll have on this important subject next week. So please stay tuned!
If you’ve ever tried to lose weight, especially after 50 years of age, you know it’s an extremely difficult challenge. You should also know that keeping off those extra pounds is even harder.
According to the International of Journal of Obesity, among overweight and obese adults, only 17 percent who lost at least 10 percent of what they started with were able to keep it off long term. And those who lost more are less likely to keep it off. So why is this?
The key to lasting change in any area of your life is developing healthy habits and sticking with them. So start now to develop good dietary choices. This makes managing the weight loss far easier. It’s also important to establish reasonable goals ahead of time. You can’t reach a goal if you don’t have one. When it comes to maintaining your body weight, keep that goal in mind and hold yourself accountable.
But don’t beat yourself up if you get off track occasionally. As I often tell my health-coaching clients, change is not linear. It’s OK to slip occasionally. Just get back on track as soon as you can and continue working toward becoming the best that you can be.
It’s also important to customize your diet to fit your lifestyle once you are in maintenance mode. The key is to find what works for you personally. One diet does not fit all, and neither does one diet-maintenance plan.
Fun times, vacations, dinners out, etc. are important. It’s fine to enjoy these times. They are a part of enjoying life. So plan accordingly. Keep your overall diet healthy and practical for your lifestyle. Here’s a time-tested rule of thumb: If you eat healthy 80 percent of the time, you can splurge for the other 20 percent.
Of course, no article on maintaining weight loss would be complete without reference to exercise. Exercise and nutrition go hand in hand. Exercise is a great way to break through weight loss plateaus and help you manage your weight once you have reached your goals. Whether you prefer a leisurely walk around the block, an intense 10k race, or anything in between, exercise is great for maintaining your weight, your energy and a critical can-do attitude.
Once you have hit your weight-loss goal, it’s wise to continue to build muscle mass with exercise such as resistance training. As we age, we lose muscle mass. But many women don’t want to build muscle, only lose fat. Unfortunately, you can’t have one without the other. Muscle burns fat and it important for maintaining your weight and keeping your metabolism revved up. The best way to lose fat is to build lean muscle with exercise and the right amount of protein, plant based protein counts too.
If you find you are struggling with losing weight, or keeping it off, accountability may be the missing piece for you. Give me a call for a free, 30-minute optimal health breakthrough session to see how I might be able to help.