Category Archives: healthy lifestyle

The First Annual Food Day

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It’s Food Day today. You can officially say that you were around for the very first Food Day. I figured you might have some questions about this new concept so here’s the lowdown.

What might you ask is “Food Day”?

It is a nationwide campaign sponsored by the Center for Science in the Public Interest (CSPI), which is a nonprofit group that has led successful campaigns for food labeling, better nutrition, and safer food. Like CSPI, Food Day does not accept funding from government or corporations.

Okay good. But what is the point of Food Day?

I went to www.foodday.org and loved the mission statement that I found there.

Food Day’s goal is nothing less than to transform the American diet—to inspire a broad movement involving people from every corner of our land who want healthy, affordable food produced in a sustainable, humane way. In other words, we want America to eat real. We want to get Americans cooking real food for their families again. We want fewer people at drive-throughs and bigger crowds at farmers markets. We want to celebrate fresh fruits, vegetables, and healthy whole grains—and to support the local farms and farmers that produce them. We want all Americans—regardless of their age or income or geographic location—to be able to select healthy diets and avoid obesity, heart disease, and other diet-related conditions.

So can you tell me what the driving principles are?

Food Day 2011 has five key priorities:

  1. Promote healthier foods so fewer people get diet related diseases
  2. Support sustainable farms and stop subsidizing agribusiness
  3. Expand access to food so people aren’t hungry
  4. Reform factory farms to protect animals and the environment
  5. Curb junk-food marketing to kids

I like it. But what does it have to do with me?

People who care about our food supply are coming together throughout the country at Food Day events. People like author Michael Pollan to chef Dan Barber to academics like Kelly Brownell to me are attending or creating Food Day events. It’s a real grassroots initiative.

I just heard about this today. How can I participate?

There are lots of options:

  • Go to Foodday.org, click on your location on the map and see what Food Day events are happening.
  • Cook a healthy, whole foods dinner with your family and talk about any concerns you have about food supply issues. Foodday.org has plenty of resources to get you thinking.
  • Host a spontaneous potluck with some friends and neighbors and eat some healthy food together.
  • Donate some nutritious food items to your local food bank.
  • Visit your local farmers market.
  • Share a yummy healthy recipe with a friend.
  • Take 5 minutes to think about how you can incorporate some local, sustainable food choices into your diet.

Our family is going to cook a hearty soup for dinner and we’re going to chat about where the ingredients came from and the people who made our dinner possible.

Let me know what you do for Food Day. And have a great one!

Sit Less and Thrive

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Some days, I look forward to finishing work, putting my feet up, and relaxing with a cup of hot tea and a good book. There’s nothing wrong with that picture — except that for most of the day, I’m seated, in front of a computer. More sitting is the last thing I need.

 

Danger — Too Much Sitting

 

It turns out that too much sitting has been linked with serious health risks:

  • An analysis of 8 studies found that risk of Type 2 diabetes increased by 20% and risk of CHD increased by 15% with every 2 hours of TV watching.
  • In a large, 12-year prospective study, researchers found a strong link between daily sitting time and death from all causes, including cardiovascular disease — and that’s after adjusting for factors such as age, sex, smoking status, alcohol intake, and physical activity.

 

    • The startling conclusion: Regular physical activity doesn’t cancel out the negative effects of too much sitting.

 

  • Men who reported spending more than 10 hours a week riding in cars showed an 82% greater risk of dying compared with men who rode in cars less than 4 hours a week.

 

Inactivity physiology is a relatively new area of study, but we’re quickly learning just how harmful too much sitting can be. The good news is that one study has found a positive link between taking active breaks during extended sitting periods and metabolic biomarkers such as waist circumference, body mass index, triglycerides, and blood glucose.

 

Active Solutions

 

I’m frustrated by the fact that even if I exercise pretty hard, 5-6 days a week, I still need to pay attention to how much I sit. But the research is compelling — for optimal health and longevity, we need to 1) exercise regularly, and 2) sit less; it’s not one or the other. And, honestly, the less I sit, the better I feel.

 

Here are a few ways I’m sitting less these days:

  1. Break up desk time. I get up frequently to refill my water or tea, and stand up and pace when I’m on a phone call. I’m a telecommuter, but this can still work at a traditional workplace.
  2. Relax actively. A 30-minute walk is wonderfully relaxing for me. I also play with my dogs, or play catch with my kids.
  3. Break up screen time. When we watch a movie, activity breaks are a must – walking around the house, a few jumping jacks, or stretching. We’ll also watch half of a movie one night and half another night. It all helps to break up sitting time.

 

There’s some sitting we all have to do — so it’s important to cut back wherever we can. Keep exercising, but also keep a sitting log this week — find out how much you’re sitting each day, and then aim to cut back by 10-20%. Your life could very well depend on it.

 

Beth Shepard, MS, ACSM-RCEP, ACE-PT, has a master’s degree in Exercise Physiology from the University of Arizona. Beth is an expert in fitness and health promotion and a certified wellness coach, helping people thrive by adopting sustainable lifestyle changes. She and her family love to hike, bicycle, and try new sports. www.wellcoaches.com/beth.shepard

References

  1. Grøntved A, Hu FB. Television viewing and risk of type 2 diabetes, cardiovascular disease, and all-cause mortality: a meta-analysis. JAMA. 2011 Jun 15;305(23):2448-55. http://www.ncbi.nlm.nih.gov/pubmed/21673296
  2. Katzmarzyk et al., Sitting time and mortality from all causes, cardiovascular disease, and cancer. Med Sci Sports Exerc. 2009 May;41(5):998-1005. http://www.ncbi.nlm.nih.gov/pubmed/19346988
  3. Warren TY, et al., Sedentary behaviors increase risk of cardiovascular disease mortality in men. Med Sci Sports Exerc. 2010;42(5)879-85  http://journals.lww.com/acsm-msse/Fulltext/2010/05000/Sedentary_Behaviors_Increase_Risk_of.6.aspx
  4. Healy GN, et al., Breaks in sedentary time: Beneficial associations with metabolic risk. Diabetes Care. 2008;31(4):661-6 http://www.ncbi.nlm.nih.gov/pubmed/18252901

The Source of Happiness?

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Did you know that 50% of our happiness is determined by our genetic make up, 10% is determined by our life circumstances and the other 40% is a result of our social networks?

 

That piece of info came from one of my favorite websites, http://greatergood.berkeley.edu. This is Christine Carter PhD’s website and she is in her own words “a sociologist and happiness expert at UC Berkeley’s Greater Good Science Center”. Her blog combines science, happiness and parenting and is a fascinating resource for parents and non parents alike.

 

When she talked about the body of research that shows how much of our happiness is determined by our social networks, my initial response was “No way”. But I read more and ended up being convinced. Nicholas Christakis and James Fowler, wrote a really interesting book Connected: How your friends’ friends’ friends affect everything you feel, think, and do. Their premise is that the people we are around influence what we think of as normal, and that, in turn, influences our habits, feelings, and behavior.

 

There is good research in the clinical nutrition literature to suggest that we eat in similar ways to the people we hang out with most. If you grow up around fast eaters, you will tend to eat more quickly yourself. If you have friends who eat copious amounts of dessert, you will probably indulge more too. And if you have friends who make walking dates, you will tend to walk more often.

 

And the same seems to apply to our emotions. What really blew me away is the extent to which our emotions can influence not only our immediate friends, but their friends too. There is a ripple effect which can reach further than we expect.

 

The research on happiness also suggests that happiness is a set of skills that can be practiced. Gratefulness can increase happiness so a daily gratitude practice can be a great thing to try. This does not by any stretch mean that we need always be happy.

 

Key Point: If we can practice skills like being present in the moment, appreciating what we have, and taking time to connect with others, we may just find ourselves – and our friends – happier overall.

 

This research helped me recently deal with a negative, grumpy co worker. My knee jerk reaction is to be curt back to her or mentally roll my eyes every time I see her. This week, I focused on sharing some happiness (a funny story about one of my kids, letting her know how much I enjoyed a particular meeting) and she actually smiled. It’s so easy for me to get dragged down by others’ negativity but not if I am focusing on my own happiness.

 

I would love to hear your thoughts about these ideas. And also how you practice your happiness habits…do you get enough sleep, exercise regularly, take time to laugh, hug loved ones. What makes you cheerful so you then get to spread that happiness around?

A Little SPA Treatment?

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My dad is a perpetual motion machine. At 77 years old, he walks six miles a day and loves to “putter” around the house. If he’s on the phone, he’s pacing. Unless he’s watching a baseball game, it’s rare to catch him sitting down for more than five minutes — and even then, he shifts in his seat and jiggles his legs. And he’s fit as a fiddle.

 

Spontaneous physical activity (SPA)  is  the energy we burn for everything we do apart from sleeping, eating or structured exercise. In a recent blog post, I discussed intermittent activity — but SPA is something entirely different. SPA includes things like fidgeting, housework, yard work, shopping — even typing, knitting, and walking a fussy baby around the house.

 

It’s easy to think that only structured exercise — like brisk walking or running — counts when it comes to burning calories. But any movement, big or small, expends energy — and SPA burns a surprisingly large amount of calories when performed throughout the day.

 

In fact, calories burned via SPA can vary among individuals by up to 2000 calories a day— and that difference can determine whether someone maintains a healthy weight or packs on the pounds. One study found obese subjects spent 2.5 hours more sitting vs. sedentary but lean subjects — and suggested that simply moving from a pattern of sitting to a pattern of standing and moving could burn an additional 350 calories a day. And that’s without structured exercise, mind you.

 

I wouldn’t tell anyone to forgo their workout routine to simply stand up more. But for best results, I encourage my clients to do both — regular exercise plus standing or moving as much as possible when they’re not exercising.

 

Studies suggest that SPA has a genetic component — some people are more prone to keep moving than others — but the biggest variation in SPA between individuals is due to occupation. It makes sense —forest rangers, for example, are bound to move more during the work day compared to accountants.

 

But you don’t have to be born with the right genes or change careers to get a big boost in energy expenditure from SPA. It takes conscious effort, but with practice, you can make SPA a normal part of everyday living — and become a moving target, just like my dad.

Try these tips for boosting your daily SPA:

  1. Plant and tend a garden.
  2. Pace while talking, texting, or waiting at the bus stop.
  3. Play with your kids in the backyard or at the park.
  4. Take the stairs.
  5. Do some active volunteering in your community.
  6. Try a walking meeting for your next 1:1.
  7. Tap your feet and rotate your ankles and shoulders when seated.
  8. During long seated periods, get up and stretch at least once per hour.
  9. Waiting in line? Rock back and forth on the heels and balls of your feet.
  10. Use the drinking fountain or bathroom on the next floor.

Beth Shepard, MS, ACSM-RCEP, ACE-PT, has a master’s degree in Exercise Physiology from the University of Arizona. Beth is an expert in fitness and health promotion and a certified wellness coach, helping people thrive by adopting sustainable lifestyle changes. She and her family love to hike, bicycle, and try new sports. www.wellcoaches.com/beth.shepard 

References

  1. Levine JA, Nonexercise activity thermogenesis–liberating the life-force.J Intern Med. 2007 Sep;262(3):273-87. http://www.ncbi.nlm.nih.gov/pubmed/17697152
  2. Kravitz L, A NEAT New Strategy for Weight Control, IDEA Fitness Journal, 2006
  3. Expand+Arteriosclerosis, Thrombosis, and Vascular Biologyatvb.ahajournals.orgArteriosclerosis, Thrombosis, and Vascular Biology. 2006; 26: 729-736 Published online before print January 26, 2006, doi: 10.1161/​01.ATV.0000205848.83210.73
  4. James A. Levine, Mark W. Vander Weg, James O. Hill, Robert C. Klesges, Non-Exercise Activity Thermogenesis: The Crouching Tiger Hidden Dragon of Societal Weight Gain, Arteriosclerosis, Thrombosis, and Vascular Biology, 2006; 26: 729-736.Published online before print January 26, 2006, doi: 10.1161/​01.ATV.0000205848.83210.73

Exercise Gives Your Brain a Serious Boost

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Imagine for a moment that you could easily elevate your mood, improve your ability to solve problems, prevent or delay the onset of age-related dementia, and feel better all over. Would you do it? I would — and I do, every time I take a brisk walk, sweat it out on my stationary bike, or go for a hike with my family.

It’s no secret that exercise is one of the best things you can do for your body — but what it does for your brain is truly astonishing. Until recently, scientists believed we were born with all the brain cells we’ll ever have — and that a decline in brain function was just a normal part of the aging process. But we now know that exercise floods the brain with a substance called BDNF — often described as “Miracle-Gro” for the brain, stimulating the development of new brain cells and optimizing conditions within the brain for learning, concentration, motivation, and critical thinking. It also stabilizes neurotransmitters — chemicals responsible for mood and other vital psychological functions.

At any age, exercise does remarkable things for the brain. Multiple studies on children show those with higher fitness levels also do better academically. And a study of older adults without dementia found those who walked at least 6 miles a week had a greater brain volume later in life than those who walked less — and this was linked with a huge reduction in risk for dementia.

Pairing cardiovascular exercise with more complex activities — like a brisk walk followed by intense work projects or other mental tasks— creates optimal conditions for brain growth. Vigorous activities that involve difficult motor skills — like basketball, dancing, or ping-pong — also do the trick. Mixing up your fitness plan with new activities and formats will help keep your brain challenged, your body strong, and your workouts fresh. Need some new ideas? Try these:

  • Group fitness classes like Zumba®, boot camps, or martial-arts-based cardio
  • Any racquet sport — like tennis, badminton, or pickleball
  • Roller, in-line, or ice skating
  • Multi-sport training — triathlon, duathlon, biathlon, summer biathlon, aquathon
  • Dance Dance Revolution® active video game
  • Walking, running, or bicycling along a new route

I exercise in the morning to get my brain in gear for the day’s work. I do my best creative and critical thinking after a hearty cardiovascular workout. Morning exercise also boosts my mood for the rest of the day — which helps stave off excessive stress and simply makes life more enjoyable.

The desire for sculpted arms and six-pack abs drive many people to exercise, and that’s fine — there’s nothing wrong with wanting to look good. But knowing that I can positively influence my mood, my capacity to think and learn, and my ability to thrive as I get older is far more motivating for me. I’m doing everything I can to protect and fortify my brain as I get older — and that includes maintaining a physically active lifestyle. And I’m teaching my kids to do the same.

How about you?



Beth Shepard, MS, ACSM-RCEP, ACE-PT, has a master’s degree in Exercise Physiology from the University of Arizona. Beth is an expert in fitness and health promotion and a certified wellness coach, helping people thrive by adopting sustainable lifestyle changes. She and her family love to hike, bicycle, and try new sports. www.wellcoaches.com/beth.shepard 

References

  1. K.I. Erickson, C.A. Raji, O.L. Lopez, J.T. Becker, C. Rosano, A.B. Newman, H.M. Gach, P.M. Thompson, A.J. Ho, and L.H. Kuller. Physical activity predicts gray matter volume in late adulthood: The Cardiovascular Health Study, Neurology October 19, 2010 75:1415-1422
  2. Ratey J, Hagerman E, Spark – The Revolutionary New Science of Exercise and the Brain, Little, Brown, and Company, 2008

Throw an Office Party, Live Longer

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Most of us spend the largest chunk of our day in a work setting. So its great to know that having a good relationship with co-workers can help us to live longer.

Researchers at Tel Aviv University in Israel found that a good relationship with co-workers reduced mortality risk for adults of all ages and was most pronounced between the ages of 38 and 43.

The research team studied the medical records of more than 800 workers who had been followed for 20 years, from 1988 to 2008, and questionnaires that measured job demands, control at work and peer and supervisor support. One-third of people in the study were women and the average workday was 8.8 hours.

The researchers controlled for other risk factors that could impact mortality such as a cholesterol levels, blood pressure, smoking, drinking and anxiety. It was interesting to note that having a supportive boss did not impact mortality but having supportive co workers certainly did.

I share an office with my co worker Marie who is a pleasure to have around. During a recent manager training, we determined that we have many opposite personality traits. She is detail oriented, I am focused on the big picture. She likes to process information methodically, I like to charge forward and process as I go. Yet, we laugh a lot and support each other both personally and professionally.

The research does show that having support for our healthy behaviors means that we are more likely to sustain them in the long term. With all the time we spend at work, it is so valuable to have support for our healthy behaviors in that setting too.

So I thought it would be fun to share some ideas on how to connect with co-workers in a healthful and supportive way. I’ll share some of what happens in my office and I would love to hear your tips too.

  • Marie and I keep sneakers under our desks. As soon as weather and time allows, we head out for a brisk walk. And when weather does not allow, we do laps around our floor instead.
  • We keep healthy snacks like string cheese and fruit in our refrigerator to share. We keep some dark chocolate available too!
  • Some people actually alternate bringing lunch with their co workers. So five people get together and each of them brings lunch for everyone one day a week. So you get a healthy lunch five days a week but only have to cook once.
  • A common question in our office is “do you need any help with that?” Jumping in to help a co worker when needed builds trust and creates a collaborative work environment.
  • Laughter works wonders on stressful days – or on any day for that matter.
  • Celebrate whenever possible – did you get a big contract? Is it a coworker’s birthday? Even something as simple as a note or card brightens up the day.
  • Show appreciation. We sometimes take our coworkers for granted and forget to thank them for their consideration or their support.

Here’s to supportive co workers and longer, healthier lives!

So You Say You Don’t Have Time…

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The number one reason that people give for not making lifestyle changes is “I don’t have time.” I know that I have said this myself many times: “I don’t have time to pack my lunch”, or “I don’t have time to do a daily stress management practice.” Perhaps you have also blamed lack of time for not working towards your health goals.

However, many of the busiest people seem to have time to exercise, prepare healthy meals or eat dinner as a family. How do they do this? They are often really skilled at time management. It’s a common belief that people can either manage time effectively or they can’t – but time management is actually a skill that anyone can learn and become good at.

Start off by being curious about how you actually spend your time. Keep a time record for two weekdays and one weekend day. Record everything you do at a level of detail that is helpful for you.

Then take a look at your time record and see if it can shed some light on patterns of behavior that you perhaps did not even know you had. It can be helpful to ask yourself a few key questions as you review your record:

  • Are you spending time on things that align with your core values?
  • Are you wasting time?
  • Are you working on things important to your goals?

Then choose and implement some timesaving strategies. Here are some of my favorites:

  • Delegate  – I noticed that I spend too much time in the morning doing things for my kids that they can easily do themselves.  I now eat breakfast in a more relaxed way because my kids are getting their own backpacks ready.
  • Say NO to set limits on your time – when someone asks me to add another task or activity into my day, I often tell them I will get back to them. This gives me time to determine if the activity aligns with my core values or is pulling me away from things I really want or need to be doing.
  • Piggyback activities – if a girlfriend asks me to meet her for lunch, I ask if we can meet for a walk instead. I have very limited time available to exercise so I piggyback my exercise onto some social activities.
  • Ask for help – a friend and I help each other with grocery shopping. We provide each other with a list so we each only go to the store every other week.
  • Reward yourself for reducing those time wasters – do you surf the internet and stay up way too late? Do you check email to avoid completing a particular task? Plan to give yourself a weekly reward if you can reclaim that precious time.

As you learn to effectively manage your time, you may find that you actually do have time to do more fun, nurturing activities. So take back your time and enjoy!