What Are You Eating?

        I normally don't speak a lot in this blog about what you should or should not eat.  For the most part, I say "anything in moderation". However, more significant research has come to light about GMOs, pesticides, diet soda, sugar and processed foods.  In general, as a rule of thumb, the more processed the food is the worse it is for you.  

      Genetically modified organisms are plants and living things whose genetic material has been artificially manipulated in a lab. Most developed countries do not consider GMOs to be safe.
Diet soda is being found to significantly contribute to the obesity epidemic in the United States.  As a rule, anything white is a processed food and not considered as healthy for you as  a natural, whole grain.  I personally try to eat more whole grains, more wraps instead of bread, more beans and vegetables, and I drink nothing diet at all.  Fresh fruit and vegetables are always better for you than canned or frozen.  Water is really your best choice for a beverage.
     You can make better choices in your life without giving up things you like.  Add some lemon to your water for flavor.   Eat your sandwich, but eat it with a whole grain wrap or bread.  Drink a beer if you want one, it has hops and barley and is much better for you than diet soda.  Enjoy your life, just think about what you are putting in your body.

Keeping Track

          When I read this, I think of the song... "Free your mind, the rest will follow."  Most of the obstacles we face in our lives come from our heads.  From our brains.  We think too much about doing things and then we don't do them.  If you think you can't do something, then you probably won't be able to do it.  If you think you don't have time to exercise or eat right, then you won't exercise or eat right.
       You have to think about what you want and how you want to achieve it.  If you need to keep a log of daily goals or get a Fit Bit to help you keep and set goals then do that.  I also guarantee that you have no idea what you put into your mouth until you write it all down as you eat it.   If you need to keep track daily of the things that help you stay fit and healthy, then do it.  I know that you will keep doing the right things.


Get your mind in line with your life.

Get The Stress Out

     I always feel better when I exercise.  Even if I just get on the treadmill or the trampoline for a little while, I feel better about my day and I have a better outlook on things.  My wife is probably tired of my advice to her when she is stressed out or upset about life.  I tell her to take a walk, jump on the trampoline and just let go of the stress. She would rather eat.   At the time, eating provides the "comfort" she is seeking, but usually provides her with hours of regret afterward.
     I also know when I am angry, if I leave the situation and go for a run around the city or Nay Aug Park, I always come back clearer and calmer.
     I think that most Physicians are too busy to focus on the real issues behind weight gain, anxiety and depression.  We lead sedentary lives, we eat food filled with chemicals and fillers, we don't have time to cook meals and we have stressful jobs and lives.  Eating  well requires time and preparation.  Exercise requires giving up some time as well.  You need to take that time in your day to prepare, to care about your life, to decompress and shake off the stress.




Taking time for yourself is the best time spent.

Steps That Count

     I have to admit, when I got my FitBit as a Christmas present, I was excited.  It's a great way to track your steps, your workouts, etc. and keep all of that information in your own personal file on the Internet.  You set goals for yourself and your device tracks how you are doing with those goals on a daily basis.  It challenges you to meet those goals and perhaps, exceed them.
     You don't need a FitBit, however, to know how you are doing. The more you move on a daily basis, your body will let you know how you are doing.  When you walk or stretch, you become more flexible and feel better. It doesn't have to be the 10,000 steps my FitBit wants me to complete every day.  It can be a ten minute walk on your break or lunch at work.  It can be jumping on your mini-trampoline while watching TV to improve your circulation and help your lymphatic system. Remember that no matter what Captain Picard has to say -- all steps count.  All movement counts.
    Everything that you put into your mouth matters.  I am not saying to stop eating what you love.  I am telling you to think about it first.  Losing weight is simple...you have to burn more calories than you ingest.  Yes simple in theory, but not in practice.  Do the best you can.  If you don't need the bun on that burger, get it wrapped in lettuce.  Instead of that baked potato, get an extra vegetable.  Don't make it hard on yourself, just think about what you want to eat and how hard you work not to gain weight...you will make better choices.


The biggest step is always the first one.

Weather Excuses

 

         I'm not a big fan of cold weather. I could stand it to a point, but when the wind is blowing and the sidewalk is icy, I prefer to stay indoors and find some activity that will contribute to my fitness, and still allow me not to freeze. Today it is in the lower 30s which is still OK with me, but tomorrow when it will be 8 degrees, I will be indoors. I will spend some time on the treadmill, and perhaps going up and down the stairs, or on the exercise bike.
     I will most likely get to enjoy my mini-trampoline, rebounding. These trampolines are fairly inexpensive, don't take up much room, and still manage to get your heart pumping. They also help move your lymph fluid around which helps rid your bodies of toxins. You can YOUTUBE "rebounding" and learn the benefits of using a mini-trampoline. Just remember that it is YOUTUBE, and some of the advice is not always exactly correct. Do a little research and do what is right for you. For me, I do a routine that lasts about 10-15 minutes and it is a combination of play and workout. I do not have the best knees and I have a relatively new hip, but I do not have any issues with the impact received bouncing on a trampoline. 
     Whether you use a bike, treadmill, a trampoline, or just do calisthenics, you can stay out of the weather and still get your heart pumping and get just a little bit fitter. Of course, you can choose to be more "hard-core" than I am, and go out in the cold and do your training there. Either way, have fun, and play hard.

In or Out...Have Fun

New Year

Well, it looks like we made it through another year. Many of you will be making resolutions to exercise more, eat better, or spend extra time with your family. Today I went for a run, as is usual for the first day of the year. But that is not for everyone, nor should it be. You should make some type of promise to yourself or others that this year, you will be a better you. You should be a little more active, eat a little better, be more social or take up a new habit that will lead to more cognitive proficiency. You can do crossword puzzles, or "Lumosity,"   learn a new language or an instrument. Work your body, your brain and your social skills. Do as much as you can this year, to make sure that you will still be here next year. Yet, you do not merely want to exist this year or next. You want to be fit enough and sane enough to enjoy the year. That enjoyment will only come from within, so this year, be the best YOU, that you can be.

Make 2016 YOUR year...

Warm Holidays

It's Christmas and spending time with friends and family is important. We never know how many more days we have with the ones we love. Socializing is important in maintaining our sanity and in keeping depression at bay. It's up to each of us to take good enough care of ourselves to maintain a certain degree of fitness, so that we can keep coming together year after year. And the weather here in Pennsylvania has certainly been doing its part to allow us to get out and maintain healthy habits. Yesterday I was up at Nay Aug Park doing my little circle. After doing about a 1 mile warm up I went to a little picnic grove that is there. There's about an 1/8 loop with tables. I run one loop, then do push-ups, then another loop. After a few loops I have also done crunches, jumping jacks, dips, and few other calisthenics. When it's all done, I do a few wind sprints followed by a mile or so cool down. It was about 70 degrees yesterday, and that helped motivate me through the run. No white Christmas this year, and I'm good with that.  Hopefully everyone is having a fit and fun, family day. And hopefully, everyone is being active enough to stay physically, emotionally, and cognitively fit.

The sun is out: let's enjoy the "Bright Christmas."