Let’s start 2021 off right! Have you thought about your New Year’s Resolutions?
Are they the same ones you made last year? Lose weight. Exercise More. Eat Healthier. If you are like many of us, these three are at the top of our list and may have been for several years. The fact is, four out of five people who make these New Year’s resolutions will eventually break them before the end of January!
So, here’s an approach that has a far greater chance of success. First think about the reason you want to reach a specific health goal. Wanting to avoid diabetes, heart disease, cancer or Alzheimer’s are admirable goals, but let’s be honest, you do not really believe these bad things will ever happen to you. So, ask yourself, “Why am I really making this resolution? Is it because I want to wear a certain little dress, have more energy, walk my daughter down the aisle at her wedding, hold my grandbabies, climb to a mountain top, swim with dolphins? Figure out your “why”, then capture how that looks in your mind. Write it down on paper and place it on your refrigerator. Share your resolutions with your loved ones. Motivation comes from within the person, telling someone else makes it a commitment, writing it down will remind you daily and this is how you will reach your goal. Here are some baby steps you can take to a healthier lifestyle.
Make just ONE resolution and understand your “why”. You will have success if you concentrate and put your energy into just one resolution. More than three resolutions and your chances of success in any of them is greatly reduced. This year set yourself up for success and focus on one resolution. At the end of this year you can celebrate without regret knowing that you have successfully improved your life circumstance.
Start your day with steel cut oatmeal topped with flaxseeds and fruit. Focus on making this one easy healthy meal and let it become a new habit. You do not need to overhaul your entire daily menu at once! If you make one good choice to start the day, then the rest of the day it is easier to make healthier choices. This breakfast choice will keep you full until lunch and will help your body run efficiently.
Always start your lunch and dinner with a soup (watch the sodium) or salad. Americans today eat mostly “fake food” and we are suffering from malnutrition. The highly processed food industry has taken out all the good stuff needed by our bodies and replaced it with potentially harmful substances causing us distress. We need the micronutrients and phytochemicals from plants to avoid dietary deficiencies and over consumption. Food is fuel and we all must choose wisely for our bodies to run well.
Make over one meal each week. Once oatmeal has become routine for breakfast then improve the health content of one more meal each week until you have 3 weeks of healthier options. Focusing on one meal at a time is easier than trying to overhaul all of your daily eating habits at once. It is important to cut down on animal protein if you truly want to avoid heart disease and cancer so try to plan for a “Meatless Monday”.
Buy a monitor. People who track their food intake and activity will be more accountable by wearing a monitor. We all play mind games. For instance, we overestimate the amount of exercise we do and we underestimate the amount of calories we eat. The math is not always easy calculating calories in and those calories we burn, but you should track this to the best of your ability if you want to reach your goals. Just wearing a monitor will remind you to make better choices in all parts of your life.
Try new things. We can get stuck with all things in life. Buy and experiment with unfamiliar fruits and vegetables. Take a new exercise class or participate in a new activity. Meet new people who are trying to do what you are doing. Challenge yourself!
Play with the kids in your life. It means more exercise for all. Combine this with trying new things. You do not have to be an expert on all things; let these children teach you something new! Play tag, jump rope, dance, learn different sports or just go for a walk or run together. Even physically interactive video games can be beneficial.
Make time for rest. Rest, relaxation and sleep are all components of a healthy lifestyle. Plan to get at least 7 hours of good sleep per night. It takes time for your body to rest and repair.
Be a role model. Children do as we do and not as we say. Role model these baby steps so the children in your life will grow up not having to make this same resolution. Because of you, they will be in the habit of living a healthy lifestyle.
Wishing you health, happiness and hope for a better life in 2021! We have all been looking forward to this new year!
The good news is that the COVID-19 virus today is different from the COVID-19 virus at the beginning of the year. Most of the coronavirus strains seem to have weakened but remains aggressive. And although the death rate is approaching 210,000 people in the United States, this is far less than predicted when it first originated.
The bad news is that flu season is upon us and people will begin staying inside gaining more winter weight. This is not a good combination while COVID-19 rages among us. Most people remain susceptible to this virus and one of the major risk factors involves another unspoken pandemic—obesity!
Overweight and obesity are major risk factors with COVID-19. We determine overweight and obesity by using weight and height to calculate the “body mass index” (BMI). Although not absolute, the BMI gives us a good starting point in determining our body make-up. For most Americans, our body fat is out-of-control. The average BMI of an American is roughly 29 which is very close to becoming obese. The most recent data is always about 2 years old so in the year 2018, 32.5 percent of American adults were overweight and 42.4 percent were considered obese. That means that at most only one out of four Americans are a normal body weight! This may explain why COVID-19 has wreaked mayhem on our population.
Simply, obesity puts you in the danger zone not just with COVID-19 but with other obesity related diseases including heart disease, stroke, type 2 diabetes and certain cancers. These co-morbidities complicate the course of infection from this virus and that is not expected to change.
So, what can you change TODAY to alter the course of your own destiny with COVID-19?
First, do not wait for someone else to protect you! All the measures taken so far were to “flatten the curve”. It was never expected that people would forever avoid getting it. We simply wanted to kick the can down the road until we learned more about the virus and we developed treatments. Waiting for a vaccine will not give you the same protection that you can give yourself and it is likely that each of us may get some strain of COVID-19 eventually. So, plan for it and be ready! This virus is much like the flu. Even with a vaccine, flu shots are only 40 percent effective because the virus mutates. This is exactly what the COVID-19 virus is doing, so do not bank on the vaccines protecting you.
Your secret weapon is making good lifestyle choices! You must start today moving the scale numbers down to a healthy weight—
Drink half of your body weight in ounces of water and if still thirsty have coffee or tea. Eliminate all sugary drinks or diet drinks. Eat the fruit instead of drinking juice.
Get rid of the junk food in your house. Do not tell yourself that you can never have the junk food ever again as this will make you want it more. Instead make access to it difficult or tell yourself that you will only have it on special occasions but never allow it in your house.
Eat more fruits and vegetables so your body gets the nutrients that it needs to function at peak performance. Food is fuel. We need to increase consumption of good-for-you foods while decreasing room for the bad-for-you foods.
Continue to move to the healthier side on the Camp Jump Start Eating Plan continuum by cutting out dairy and decreasing meat, sugar, salt and all oils.
Calculate your fiber intake and aim for 35 -50 grams per day by eating the naturally high fiber foods which will fill you up but also help remove substances that make you sick.
Other tips for this flu season—
Continue social distancing, hand washing and wearing masks.
Always think about your masking procedure—wash your hands before putting it on, do not touch the outside of the mask EVER, wash your hands before taking it off and wash them again once the mask is removed. Determine an area to keep the mask and avoid contamination by cleaning and storing as instructed.
Get your Vitamin D level checked with a blood test and talk to your doctor about supplementing if you are low. Low Vitamin D levels set you up for viral infections due to your decreased immune response to them.
Have zinc lozenges available and use every two hours while awake if a sore throat develops.
Continue regular outdoor activity even if it is cold. Healthy activity will cause you to work up a sweat and we need to do this every day for about an hour for maximum benefit. Bodies were meant to move so “get up, get out and move!”
Pay attention to your mental health. Seek joy in your life and do the things that you love. Read, listen to music, look at family picture albums, walk, dance, do yoga, meditate and try new things. Find new interests by looking for ideas on the internet. And always remember to balance physical inactivity with exercise time. The best medicine for depression is exercise but if that does not help your mood then seek help.
Connect with other people in new ways like Zoom and facetime but use old-fashioned phone calls too.
This year get a flu shot! You cannot get the flu from a flu shot. If you got sick after getting a flu shot previously, it is likely that you were exposed prior to receiving the vaccination. This year avoid exposure by practicing social distancing, hand washing and wearing a mask while standing in line for the flu shot.
Stay home if you are sick and avoid sick people.
My hope is that COVID-19 and this pandemic encourages us all to value our health. It has given us an opportunity to get fit and embrace a healthy lifestyle. The decision is yours to make and either way you are the only one that will either reap the rewards or suffer the consequences by the way you choose to live. I hope you live well.
Phil* was determined to keep his New Year’s Resolution to go to the gym. He heard a lot of chatter about the importance of protein, especially among the muscle bound gym rats who can dead lift a small nation. He was curious so he asked how he too could have bulging muscles. Their advice was based on good intentions and a desire to help a fellow gym buddy. The problem is, their advice was not based on sound nutrition and in fact could cause more harm that good. They were sharing what they were told and are now practicing. But it is simply not true.
The fact is that Americans get far more protein than they need. Americans eat on average 100 grams of protein per day, which is almost double the recommended daily allowance. More is not better! People eating the Standard American Diet (SAD) often take in an excess of 30 percent (and higher) of their calories from protein. Most of the protein we consciously choose comes from animal products. Yet, this type of protein will deplete calcium from our bones, increase the work on our kidneys, add stress on our heart and promotes cancer. Just to name a few of the concerns surrounding the consumption of excess protein.
We all started at the same point in elementary school where we were taught that the body needs protein to build muscle. Then we quit learning. Human nutrition is likely the subject that most people know the least about and this includes many health professionals treating disease caused by excesses and deficiencies in our diet. It is also the very subject that determines how we live our life.
It’s time to re-evaluate what we thought we knew and expand our knowledge from reliable sources whose education and life work revolves around nutrition.
But don’t take my word for it-
Joel Fuhrman MD, board certified physician and president of the Nutritional Research Foundation, who was himself an Olympic athlete, asked which has more protein-oatmeal, ham, or a tomato? According to Dr. Fuhrman, the truth is that they all have about the same protein per calorie! Investigate a little further and you will begin to see the benefits of your new way of thinking. The ham comes with extra saturated fat and cholesterol which we can agree is not good for you. In addition, the pig used up all the micronutrients that our bodies needed! On the other hand, the oatmeal and tomato have fiber and other powerful micronutrients, so it is a bigger bang for your buck.
There is an outdated belief that plant protein is incomplete and it must be mixed and matched to obtain what the human body needs. This again is simply not true.
Almost any assortment of plant foods contains about 30-40 grams of protein per 1,000 calories. If your caloric needs are met with these plants then your protein needs are automatically met as well. Focus on eating natural plant-based whole foods then forget about the protein debate. Plant protein is different from animal or processed protein. Your body will take what it needs from plant protein and get rid of the excess.
Do athletes need more protein? If they are training intensely for several hours per day or are heavy weight lifters, this may be true. But they also need more of everything else like: extra fat, extra carbohydrates, and extra micronutrients! Their increased appetite will take in the needed additional calories and meet their other dietary needs as long as they are eating healthy plant-based whole foods instead of high calorie junk food. For example, Nathaniel Jordan is a body builder and world-class powerlifter who eats a totally plant-based diet. He does not supplement with protein powder or worry about his protein intake. He is a world class athlete. Weighing 165 pounds, with about 5 percent body fat, Nathaniel can bench press 275 pounds, squat 445 pounds and deadlift 600 pounds – and counting. Most of the people working out next to you in the gym are not full-time athletes, so if Nathaniel does not need the extra protein then neither do you or your gym buddies.
What builds muscle?Strength training builds muscle. If you want to have well defined and big muscles then you have to put in the time just like your well-meaning gym buddies who always seem to be at the gym and work out consistently.
Back to Phil*Phil is the name of a dear colleague of mine. He and I would have intense discussions on his protein powder habit. In the short term, his muscles were big and even though he worked out hard, Phil was convinced that the protein powder was responsible for his success. I won the debate but lost a dear friend – Phil’s life was cut short when he died of kidney failure at a very young age. His doctors said it was Phil’s type of protein and the excess intake that destroyed his kidneys. The problem with kidney failure is you may not recognize the symptoms until it is too late. Phil did a lot of good in the world and the world is a bit empty without him. In memory of Phil, I hope someone reading this will re-evaluate their own protein intake. The science is out there if you look at reputable sources without any conflict of interest. That is the key to all information in the world today…you must follow the money in order to find the truth.