Monthly Archives: September 2010

Food and Mood

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Just finished an interview for a national magazine on “Food and Mood”. It reminded me about how intimately our mood and our food are connected.

The article was about “what foods help our moods”, but may-be the larger question is “what do our moods have to do with what we eat”.

It’s interesting that the emphasis is usually on how things from the OUTSIDE of us affect our insides and in reality so much of what is going on INSIDE of us affects our outsides.

This is really evident in terms of weight loss and weight gain. The way we feel about ourselves, work, life, if we are fulfilled or dissatisfied has more to do with what or how much we choose to eat than how eating a food has to do with how it “makes us feel”.

One of the reasons diets don’t work is because the “work” is being done on the outside of the problem instead of the inside. I have been a nutritionist for over 30 years and have seen tens of thousands of patients who want to change the way they look or the way they eat.

When we start to “work” on the goal, within a relatively short period of time, they become aware that there are underlying feelings and emotions associated with not eating foods that help them to “medicate” or mask their feelings.

They often become discouraged because the feelings are uncomfortable and sometimes painful. It is our human nature to AVOID pain and move towards pleasure. It takes courage to truly tackle and confront the underlying issues of “food and mood”, rather than focusing on the outside of the problem, to focus on the inside instead.

Here is an exercise you may find to be of value. If you are dealing with mood or food issues, keep a journal for 10 days, writing down everything you eat and how you feel when you DON’T eat what you want and how you feel when you DO eat what you want.

Just becoming more aware of what you are putting in your mouth and how it translates to how you feel after you eat a particular food, can be the start of a healthier and happier relationship with food and your mood.

All the best,
G
© by NIWH 2010 all rights reserved

Behavior and Self-Esteem

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The other day, my 17 year old daughter was watching a reality television show about high school students who were treating each other quite badly. The lack of respect that many of them showed towards other students was stunning. What was even more disconcerting was their lack of awareness that the people they were taunting and verbally abusing had the same range of feeling they did; wanted to be accepted and valued as they did and wanted to belong within their peer groups, just like they did.

The main theme of the program was having a facilitator come into the school and teach the verbally abusive students the basics of how to have appropriate relationships. It was portrayed that these young people had never seen respect or compassion modeled for them at home. They were not “aware” that other students, young people like themselves, had essentially the same need to belong and the same feelings and desires that they did.

My daughter commented that it was obvious that these insensitive high school students were suffering from low self-esteem to be treating other people that way. This started a conversation about “where do we develop health self-esteem from” and why do some people develop it easily and others not at all.

Self-esteem is intimately connected to our health and how we treat ourselves, which is also expressed through how we treat others. The role of a parent is to instruct a child in “how to be in the world” and to provide the training, if you will, to have the skills, tools and awareness to develop a strong sense of self and self esteem.

“Roots and wings” was the expression many years ago, which refers to the stability, discipline and security that allows us to go out into the world and have the confidence in ourselves to “spread our wings” and fly.

As parents we have the profound responsibility of modeling to our children what they need to learn to be both healthy and happy. Children learn with their eyes, their ears and their hearts. It really does not matter what we say to our children, or what we say to others, it is what we do that counts. When we take the easy way out as parents and do not provide our children with a strong example and foundation of learning responsibility, integrity and how to respect others, we fail them and we hurt them.

To teach our children to be healthy and happy we must teach them the number one rule of liking themselves, which leads to liking others:

When our behavior is congruent with our values, with what we know intellectually and intuitively is right and good, we like ourselves. When our behavior goes against our values and what we know is the right way to behave, we have low self-esteem. We don’t like ourselves when we behave in a way that directly or indirectly hurts ourselves or others.

I remember talking one time with one of my children who was complaining that “I don’t like myself”. I asked them an appreciative inquiry question:

“Do you think that feeling might come from something you know about yourself that the rest of us don’t”?

Several days later he shared with me “that was one of the best questions anyone had ever asked him” and that it helped him to stop doing something that he felt really bad about doing.

This is a question to ask ourselves and to model to our children, who learn more from our non-verbal communication than anything we might “tell” them about how to live a happy, healthy life.

With all good wishes,
G
© by NIWH 2010 all rights reserved

Unhealthy Work Environments

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When most of us think of an unhealthy work environment we think “sick building syndrome”, difficult co-workers or the classic “boss from hell”.

Recently, after attending a conference which was populated by a number of staffing agency directors, I received an insight into the latest unhealthy work issue that is getting the attention of a lot of organizations. OFBTM – Obsessive Face Book and Text Messaging while on the clock.

It is becoming such a concern to some employees, that more and more companies are having their computer networks re-tooled to block Facebook from being accessible from the office computers.

How much of a problem is it that a significant number of those raised on electronic communication and networking cannot stop checking their Facebook and Text Messaging while they are being paid to do the job tasks required of them.

That employees are noticing and concerned about this trend affecting their productivity and even their bottom line, says something important about immediate communication impulse and what is being called “the narcissistic tendency” we are developing as a culture.

The focus and integrity to attend to the job we are expected to perform as well as the ability or willingness not to pay attention to ourselves when we are getting paid to be working, seems to be lacking today more than ever before.

Cell phones, e-mails, text messages, social networking, Facebook and other electronic forms of communication have begun to hold our attention prisoner, even when we are on the job. Not only is this unfair to the individual or organization paying our salary, but it also sends up a red flag about how we are growing more and more self absorbed as a culture.

Can someone be healthy when they are overly concerned about the moment to moment activities of their lives? There are (most commonly in humor columns) reported Facebook posts by individuals who literally record every minor thought and event of their day, posting them publicly for all their friends and fans to read.

Is it true that we are becoming a narcissistic society, unable to pull ourselves away from the details of our lives and that we no longer put in “an honest day’s work”?

Health is made up of many things. Being productive, making a contribution, working hard and enjoying what you do is all part of a healthy lifestyle. If social networking and electronic communication is pulling you further away from a balanced and healthy work life, it may be time to unplug and unlink.

Finding fulfillment and feeling commitment about what we do in our work, as well as how we do the work, is an important part of being a productive, contributory, healthy, happy individual.

Excessive electronic communication can not only be self-centering but can also distract us from other essential aspects that are part of a balance life. Something to consider ~

With all good wishes,
G

Copyright 2010 National Institute of Whole Health

Genes and Gender

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This summer my apple trees, with their sweet droppings all about the orchard, were producing an enormous population of fruit flies. Apart from being occasionally annoying and making a bit of noise, they would not seem to be a subject to capture one’s attention. At least I never thought so, until I read a fascinating study about fruit flies that indicated our gender may be largely connected to our genes.

Geneticist Barry Dickson and graduate student Ebru Demir, of the Institute of Molecular Biotechnology of the Austrian Academy of Sciences in Vienna, Austria made a small biochemical change to see what might happen. That is – genetically altering a gene that they then engineered into female fruit flies. This very specific gene alteration would always make male fruit fly protein.

These genetically altered female fruit flies behaved like amorous male flies – perusing other female fruit flies and wooing them with the species elaborate courtship display. This gene altering and its subsequent behavioral results were reported in the scientific professional journal Cell. The engineered females rejected males that tried to mate with them and began to imitate the multi-step male courting dance which is truly fascinating but a bit too racy to describe in this blog. (I am not kidding!) The two scientists hypothesize that the altered gene sets into motion a cascade of genetic changes to re-program the female fruit flies sexual behavior.

One of the most spell binding books I have ever read about behavior and gender is Melvin Konner’s BRILLIANT, stunning book, “The Tangled Wing”. His book is about humans and not fruit flies. So, if you are fascinated by how our amazing hormones and genetics create and effect our thoughts, behaviors and even sexual preferences, this book is a MUST read.

You know when someone asks the question “if you had to be marooned on a desert island for 2 years with someone, who would it be?” – I’d definitely choose Melvin Konner and pick his brain about all his research and amazing findings. Strongly recommended reading, fascinating subject.

With all good wishes,
G
© by NIWH 2010 all rights reserved

The Passion Diet

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One of the frustrating aspects of health information that we hear the most from consumers is that just when you think you’ve got a handle on what you are supposed to do to be healthy – the information changes.

For example, not long ago those of us who were over 50 were assured that if we moderately cut back our portions, decreasing our calories and exercised for a half hour 4-5 times a week, we could keep the extra body fat that creeps in after menopause, at bay.

How many women dutifully reduced their calories and did their daily half hour exercise routine, only to feel that there was “something wrong with them” because this formula didn’t work for their body, even though the “experts” said it was the right way to control weight after the age of 50.

The weight loss wisdom has now shifted for women past the age when our estrogen is dramatically lower than pre-menopause. Estrogen, as every woman knows, is that amazing hormone that is a metabolic calorie burner as well as a reproductive hormone. It keeps us heart healthy; keeps our skin healthy and it produces “pheromones” for attraction, among other amazing and important body functions

No longer is a half hour of exercise deemed adequate to increase the metabolic furnace that is slowed down by the loss of estrogen and the creeping weight gain around the middle. We now have to exercise a minimum of one hour per day and really watch everything we put in our mouths, especially carbohydrates, which we want more than ever for the serotonin surge they give us. This new information comes from the simple fact that women over 50 generally do not lose the weight they want with just a half hour of exercise.

What is important regarding losing weight and keeping it off after 50 is what our individual body tells us is right for our metabolism and body type. We need to ask ourselves what do we know about ourselves , and our own weight loss and weight gain pattern, that should be more important than the “weight loss expert’s” advice?

The big question is, now that we are past the age of reproduction and our body no longer is protecting us against many of the maladies that come with getting older, what are we willing to make the priority in our lives and what do we know about our own metabolic profile and how food and exercise affects our body weight? What also happens past 50 that can liberate us from this body syndrome and how can we harness it for our health and well being?

After 50, we lose our inhibitions, accept ourselves for who we are more, surprise ourselves with finding new interests and passionsand throw off the yoke of being so concerned with success and achievement. We may lose some physical passion, but mentally and spiritually we are “off and running” in a whole new way.

Important questions to ask ourselves about what we know about how to lose weight~

1- What do I know about how I gain weight?
2- What do I know about how I lose weight?
3- Do I eat when I’m stressed?
4- Do I lose weight when I’m stressed?
5- Do I use food for emotional soothing?
6- Does eating play a dominant role in my daily routine?
7- Is losing weight more important than eating what I like when I like it?
8- What am I willing to give up, to get the body weight I want?
9- Do I feel my food choices need to improve?
10- What is my personal experience with exercise?
11- What works best for me, what kind of exercise do I enjoy?
12- What do you know about how my body responds to exercise?
13- Am I willing to make the time to take care of myself?
14- What are my health priorities?
15- What are my ego priorities?
16- What keeps me from being the weight I want to be- REALLY?

The issue of weight loss is intimately connected with our relationship with our mental, emotional and physical energy. Rarely do we see an energetic, productive, organized individual (man or woman) who struggles with weight issues, even after 50 because they are often focused on their external interests and passions. Ironically, these folks often suffer from not taking the time to eat when or as much as they should.

One of the weight loss “secrets” I have learned over the years from my patients is that when they are excited, creative, interested and passionate about their work, their relationships, learning, doing or being, the issue of a naturally right body weigh solves itself. We are often over focused on the sensory experience and pleasure of food as a main stay for satisfaction and fulfillment.

However, when something else captures our attention and energy, the issue of fulfillment and gratification can come from a totally unexpected and different source. Something to consider ~ Let’s find our passion and joyfully burn those calories!

With all good wishes,
G
© by NIWH 2010 all rights reserved

Calcium and Weight Loss

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Information from the Nutrition Institute of the University of Tennessee, Knoxville, appears to confirm the “rumor” that calcium rich diets result in lower body fat.

According to a recent study in mice conducted at the University, a diet that includes low-fat dairy products and calcium supplementation can result in significant weight loss through the burning rather than the storing of fat in fat cells. This is explained as being the results of the role that stored calcium plays in the breakdown and burning of fat inside our body’s cells.

Here is an excerpt from an article on the study, published on WedMD written by Jeanie Larche Davis:

“The researchers used mice bred to be obese in their current study. The mice were fed a special high-fat, high-sugar diet for six weeks. All had a 27% increase in body fat.

Some were then switched to a calorie-restricted diet. Of those, one group was given calcium supplements (calcium carbonate similar to Tums) and others were fed “medium” and “high” amounts of low-fat dry milk.

Body fat storage was markedly reduced by all three high-calcium diets, say the authors.
Those given calcium supplements had good results, when combined with the restricted-calorie diet.

Mice getting their calcium via supplements had a 42% decrease in body fat, whereas mice eating without supplements had an 8% body fat loss.”

The reason this was of great interest to me and it felt important to share is because I have observed over the past 10 years, that during any period of time that I have consistently taken calcium supplementation, in the form of powdered calcium/magnesium, my body weight has definitely decreased.

Within a month or so of not taking the calcium/magnesium powder, the weight starts to creep back on. This article helps to answer the question of why. Thyroxine, secreted by the thyroid, is a critical hormone in intracellular metabolism. Thyroxine also has a significant impact on intracellular metabolism and on the utilization of calcium.

Having a calcium rich diet would allow the thyroxin that is necessary for cellular metabolism to be more effecient in utilizing the fat stored in our cells for energy!

This article has been very clarifying and explains WHY high calcium diets facilitate weight loss. Armed with that information we can enjoy eating our spinach, kale and sardines knowing they are working away to keep our body fat burning.

With all good wishes,
G
© by NIWH 2010 all rights reserved

Taking Control of Your Health

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It’s no secret that we Americans have reached an all time level of being “unhealthy”, thanks to an ever increasing stress-filled lifestyle. Despite widespread campaigns aimed at helping people stop smoking, eat better and exercise, the vast majority of Americans does not get regular exercise and are not eating enough fruits and vegetables. This has resulted in an explosion in obesity that has been sited as high as 63%, along with climbing rates of diabetes, heart disease, cancer and other diseases associated with lifestyle and behavior choices.

As far back as 1996, Harvard Medical School published a 7- year study which confirms up to 70% of all cancer, heart disease, stroke and mature onset diabetes are preventable with lifestyle and behavior changes. And yet, the health of the wealthiest nation in the world continues to decline. Today the fastest growing population for obesity is found in children ages 4 to 8 years old.

Core factors for this epidemic amongst Americans can be found in a recent government study. In 2005, the Institute of Medicine published a major study identifying that ninety millionAmericans are “health illiterate”. This does not mean, in this Internet dominant society, that people do not have access to or are not receiving enough health information. It means that the majority of us do not know how to interpret or use the health information we receive to control or improve our health or prevent chronic disease.

Think of the last time you read the results of a new study in a magazine, and realized you did not know how to use that information to support or improve your health. In fact, data, presented to the American College of Health Care Executives identifies, “lack of information as the number one root cause of disease and death”. Yet, experts like Susan Edgman-Levatin, Executive Director, John D. Stoeckle Center for Primary Care Innovation at Massachusetts General Hospital, acknowledges “It’s no secret that traditional methods of patient education are hopelessly ineffective.” To compound this, information on the Internet may or may not be reliable and is not crafted to explain the how and why our bodies become sick. We need to know the specifics of how to prevent illness not just what modalities, supplements or therapies can treat the condition.

The focus for this blog is to offer mini-tutorials in the science of  whole person health and wellness education, sharing with readers information that can provide tools, skills and knowledge to

(1) understand why and how chronic illness or dis-ease manifests in our bodies

(2) what can you do to control and/or heal your chronic conditions

(3) what do these conditions represent with regard to your whole self – what are the physical, emotional, nutritional, environmental and spiritual aspects of your life communicating

This information, while evidence-based and scientific in nature, will be demystified and include a self-care perspective to allow any and all who read this blog to take away some nugget of insight, knowledge or a new perspective they can apply to their personal health and wellness choices.

With all good wishes ~
G
© by NIWH 2010 all rights reserved

Food As Pharma

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Ran across an article that anyone could read and “get it” about what the food we eat can do to prevent disease and enhance our well-being. Functional food; what an appropriate name for food that is good for the function of our bodies.

Food As Pharma
By Alice Park

“Hippocrates once said, “Let food be thy medicine and let thy medicine be food,” and doctors now believe that ancient Greek healer may have been onto something. We need food for nourishment, of course. Without it, our cells and tissues would wither away from starvation. But what’s becoming clearer is that food is more than just fuel. What you eat can determine how elastic your blood vessels are, how easily you resist cancer-causing toxins and whether or not you will barrel down the road toward heart disease.

“There is an overwhelmingly strong database of studies suggesting that the quality of calories we eat has a huge impact on our well-being and our risk of chronic disease and longevity,” says Dr. David Ludwig, director of the Optimal Weight for Life Program at Children’s Hospital Boston.

But does food have real power to prevent disease? That’s the claim behind functional foods — products that are enhanced or otherwise designed to do much more than simply supply us with needed calories and nutrients.

And the early evidence suggests that the kitchen may indeed contain potent disease-fighting agents, just as the medicine cabinet does. In a groundbreaking 2002 study, researchers found that people at risk of diabetes could delay or in some cases even prevent the disease from developing by eating fewer calories, getting them from the right kinds of foods and exercising more than two hours a week. Even more intriguing, the study revealed that people who were genetically predisposed to diabetes benefited most. In essence, diet and other lifestyle factors altered their genetic destiny.

But before you eat to treat, say experts, remember that not every health claim on a label makes the food a functional food — and not all functional foods help prevent or reverse disease. The Food and Drug Administration does not recognize functional foods as a category, which means that a product’s promise to control cholesterol, tame inflammation or protect you from fractures may not be supported by studies. Experts don’t even agree on the exact definition of a functional food, but many go by the simple guide that it’s something that’s often good for you to begin with and that has some added benefit not found in the food’s natural state.

Other-than-butter spreads enhanced with plant oils, for example, qualify as functional foods, since they are less likely than animal fats to contribute to plaques in blood vessels, and the added plant sterols help reduce cholesterol even further. Soft drinks with extra vitamins and minerals don’t make the cut, however, since soda isn’t nutritious to start with.

It’s confusing, yes. But the best advice, according to experts: stick with foods that are naturally nutritious, and consider adding functional foods where you can. You have to eat anyway, so you might as well make it count. ”

With all good wishes,
G