Clark Jones's Wellness Q&A's

“To ward off strokes, eat more fruits

2005-12-02T10:59:00.000-08:00

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“A large Danish study in the American Journal of Clinical Nutrition found that people who ate the most fruit (almost a pound a day, on average) had a 40% lower risk of ischemic stroke, the most common type, compared to those who ate little fruit. Citrus fruits were most protective. The likely protective elements in these foods are vitamin C and flavonoid pigments, plus an array of other antioxidents and phytochemicals.” (from the UCB Wellness Letter, Sept. 2003.

Need help with nutrition TERMINOLOGY?

2005-12-02T10:57:00.000-08:00

Source abbreviations: “UCB” = University of California, Berkeley, Wellness Letter.
“CR” = Consumer Reports Health Letter. “Mayo” = Mayo Clinic Health Letter

alpha-linolenic acid: One of the Omega 3’s, the kind derived from plants, contained in canola oil, flaxseeds, soybean oil, walnuts, and, to a lesser extent, in leafy greens, almonds, and hazelnuts. A polyunsaturated fatty acid, possibly a significant element in the Mediterranean diet. The Lyon (France) Diet Heart Study, a four-year study completed in 1999, compared two diets, one of which contained butter and cream and one of which substituted canola oil for these. The diet that included canola oil cut the risk of a second heart attack by as much as 70%. The researchers attributed the difference mainly to the canola oil. (UCB, May 99)

antioxident: “the key to good health,” according to UCB, Apr 96; the element that helps deactivate the free radicals that damage cells and promote chronic diseases such as cancer and heart disease. This source continues: “Some antioxidents are manufactured by the cells themselves. Others are nutrients we eat.” For examples of antioxidents see “alpha-linolenic acid,” “carotenoid,” “lycopene,” “omega-3, and “polyphenol.”

beta carotene: one of the carotenoids, once considered the most important of the family UCB, April 1996, explains how beta carotene “took center stage.” In study after study, says the article, people who consumed foods rich in beta carotene, thus having high blood levels of it, have a lower risk of heart disease, cancer, certain eye disorders, and other chronic problems. As a result, health authorities started recommending beta carotene supplements. However, two major studies found that the supplements offer no benefits and even some possible harmful effects. As a result, the National Cancer Institute withdrew its support of the supplements. Possibly beta carotene is beneficial only in combination with other nutrients, or possibly some other form of carotenoid which usually accompanies beta carotene, is the real hero.

carotenoid: a huge family of substances found in plants, consisting of 600 different members, Some 400 of these have been chemically identified and named. Foods that provide carotenoids, says UCB, April 1996, show up again and again as promoters of good health. The most famous of the carotenoids is beta carotene, but its importance has come into question, as discussed herein under “beta carotene.”

flavonoids: a group of polyphenols often serving as flavorants, such as allicin in garlic. Sometimes they are pigments, like the anthocyanidins that make cherries red and blueberries blue.

free radicals: particles that can damage the basic structure of cells, leading to chronic disease and accelerating the aging process. UCB explains: that “electrons, which are electrically charged atomic particles, are always being released and shifted around. In the process, so-called free radicals are born. This is part of the normal chemical processes of living cells. External factors such as exposure to cigarette smoke, radiation, or ozone, for example, can also intensify free radical activity.” UCB continues that “ the chemical ‘good guys’ that mop up free radicals and help repair damage to cells” are called “antioxidents.”

lycopene: A member of the carotenoid family; a vitamin-like substance abundant in tomatoes that makes them red. Some research indicates it may be an even more potent antioxident than beta carotene, its better known cousin; may help prevent cancer and may lower the risk of coronary heart disease. About 85% of the lycopene in the American diet is from tomatoes. Ounce for ounce, processed tomato products (such as sauce, puree, juice, or catsup), or cooked tomatoes contain 2 to 8 times as much lycopene as raw tomatoes. Deep red tomatoes have more lycopene than pale ones; vine-ripened more than those picked green and allowed to ripen later. (UCB, Sept 01)

omega-3: The polyunsaturated fat that fish is rich in., also found in some plants, such as ____. Reduces blood clotting and may lower the risk of coronary heart disease and fatal heart attacks. May also be beneficial against rheumatoid arthritis and psoriasis. To get plenty, the American Heart Association recommends you eat at least two servings of fish weekly. Like fresh tuna, canned tuna is a good source. Tuna packed in water, not oil, is better. (ucb Sept 01 p 3)

phytochemicals: plant chemicals, of which more than 4,000 have been identified. Two major categories of phytochemicals are polyphenols (which include flavonoids) and carotenoids. Some phytochemicals serve to prevent the formation of cancer-causing chemicals, while others may lower the risk of heart disease by reducing inflammation, inhibiting blood clots, or preventing the oxidation of LDL (bad) cholesterol. Phytochemicals often give foods their distinctive smells and flavors. (UCB, Oct 03).

polyphenol: a major group of phytochemicals an antioxident as found in tea (UCB, Sept 94) and green tea (UCB, Dec 97)

Do late meals put more weight on you?

2005-12-02T10:56:00.000-08:00

Consumer Reports on Health, September 2003, says, “Almost surely not. Only a few short studies have assessed whether the timing of your meals has any effect on your weight—and the results have been inconclusive..” In fact, one study of women showed that in the first 12 weeks they lost more weight than when they ate in the morning, but the difference disappeared in the next 12 weeks. There is, however, one good reason to avoid a heavy meal at bedtime: You may not sleep as well, because your body is working at digesting the food.

Can’t sleep? Perhaps you are trying too hard.

2005-12-02T10:54:00.001-08:00

Psychiatrist Viktor Frankl wrote of “anticipatory anxiety,” which “produces precisely that of which the patient is afraid,” and of “hyper-intention,” which “makes impossible what one wishes.” He applied these terms to the fear of excessive sweating, of sexual incapacity, and several other problems, including the fear of not being able to sleep. “The fear of sleeplessness,” Frankl wrote, “results in a hyper-intention to fall asleep, which, in turn, incapacitates the person to do so. To overcome this particular fear, “Frankl continues, “I usually advise the patient not to try to sleep but rather to try to do just the opposite, that is, to stay awake as long as possible. In other words, the hyper-intention to fall asleep, arising from the anticipatory anxiety of not being able to do so, must be replaced by the paradoxical intention not to fall asleep, which soon will be followed by sleep.” This is no panacea, Frankl says, just something to try.
I adapt the idea this way. Upon going to bed I remind myself that I cannot go to sleep as an act of will. Sleep will come of its own accord. However, I have learned that sleeplessness is usually the result of what I am thinking about, such as something I plan to do or need to do, or something bothering me, or a problem I am trying to solve, or a wish-fulfilling fantasy. And I do have power to direct my attention away from these thoughts and others that stimulate my mind or emotions, hence prevent my going to sleep.
So how do I redirect my attention? I think of myself as withdrawing from the outside world and retreating into a world behind my eyelids. Bizarre as it may seem, I focus my sight on the inside of my eyelids, which is so totally uninteresting that often I have remembered, on awaking, that my last image was the gray nothingness of the view inside my eyelids! Of course, you may think of some other image that represents nothingness, or total boredom.
Just something to try if you have trouble going to sleep. Clark

2005-12-02T10:54:00.000-08:00

Can’t sleep? Perhaps you are trying too hard.
Psychiatrist Viktor Frankl wrote of “anticipatory anxiety,” which “produces precisely that of which the patient is afraid,” and of “hyper-intention,” which “makes impossible what one wishes.” He applied these terms to the fear of excessive sweating, of sexual incapacity, and several other problems, including the fear of not being able to sleep. “The fear of sleeplessness,” Frankl wrote, “results in a hyper-intention to fall asleep, which, in turn, incapacitates the person to do so. To overcome this particular fear, “Frankl continues, “I usually advise the patient not to try to sleep but rather to try to do just the opposite, that is, to stay awake as long as possible. In other words, the hyper-intention to fall asleep, arising from the anticipatory anxiety of not being able to do so, must be replaced by the paradoxical intention not to fall asleep, which soon will be followed by sleep.” This is no panacea, Frankl says, just something to try.
I adapt the idea this way. Upon going to bed I remind myself that I cannot go to sleep as an act of will. Sleep will come of its own accord. However, I have learned that sleeplessness is usually the result of what I am thinking about, such as something I plan to do or need to do, or something bothering me, or a problem I am trying to solve, or a wish-fulfilling fantasy. And I do have power to direct my attention away from these thoughts and others that stimulate my mind or emotions, hence prevent my going to sleep.
So how do I redirect my attention? I think of myself as withdrawing from the outside world and retreating into a world behind my eyelids. Bizarre as it may seem, I focus my sight on the inside of my eyelids, which is so totally uninteresting that often I have remembered, on awaking, that my last image was the gray nothingness of the view inside my eyelids! Of course, you may think of some other image that represents nothingness, or total boredom.
Just something to try if you have trouble going to sleep. Clark

What can you eat to raise your HDL (“good”) cholesterol?

2005-12-02T10:53:00.000-08:00

Your choice of foods can’t do much for your HDL, says Consumer Reports on Health, August 2003. “Only a few dietary items, notably alcoholic beverages and possibly grape juice, may increase HDL, and then only slightly. In contrast, regular aerobic exercise can boost HDL substantially.” But food choices can help reduce your LDL (“bad”) cholesterol. “Proven dietary steps include eating less saturated fat (mainly from animal foods), trans fat (from partially hydrogenated oils), cholesterol (from eggs and meat), and more soluble fiber (from produce, legumes, and oats). Losing weight and building muscle can also help.

“The stealth diet”—how to diet without really dieting.

2005-12-02T10:52:00.000-08:00

“The average American,” says the UCB Wellness Letter, gains nearly two pounds a year, every year. How can you avoid the gain with little effort? Consider: Each pound of body weight represents 3,500 calories, so, if you consume 19 calories a day that you fail to burn off, these will total nearly 7,000 calories in a year. An extra 100 calories a day will put 10 pounds on you. “How can you beat the system? Walk an extra mile a day. Take half a baked potato, not a whole one. Share a dessert.”Quoting the UCB Wellness Letter. Sept. 2003, “here are other ways to subtract 100 calories (or more) from your diet without actually ‘dieting’”:
¨ Choose water-packed canned tuna, not oil-packed.
¨ Dress the tuna with fat-free yogurt and mustard or horseradish instead of regular mayo.
¨ Use salsa on a baked potato instead of sour cream.
¨ Order sherbet instead of ice cream.
¨ Instead of sodas or heavily sweetened teas, try a cooler made with plain iced tea and half a cup of lemonade.
¨ Switch from whole milk to nonfat: you save 100 calories for every two cups.*
¨ Eat an apple for dessert instead of apple pie. That can save you 300 calories.
End of quote. *If you hate the taste of skim milk, try Braum’s Fat Free.

Those healthy Greeks

2005-12-02T10:50:00.000-08:00

Health researchers continue to study the world-famous “Mediterranean diet.” A recent study of 22,000 healthy Greeks explains why. This study, as reported in the University of California, Berkeley, Wellness Letter, September 2003, found that those Greeks who continue to eat the traditional diet are 33% less likely to die from coronary artery disease than other Greeks, and 24% less likely to die of cancer. The overall death rate is 25% lower. The benefits of the diet vary, said the study, according to how closely the diet is followed.
What does the diet consist of? Mainly plant foods, such as fruits, vegetables, whole grains, nuts, and beans, plus moderate amounts of fish, poultry, and wine, and very little red meat.
Is avoidance of fat the secret? No. The healthy Greeks do not avoid fat, but consume fat of the right kind—mainly monounsaturated and little of the saturated kind that you get from meat and cheese. Where do they get the good fat? A major source is olive oil. However, olive oil alone, say the researchers, does not reduce mortality, nor does any other one element in the diet. The benefits are from the combination of elements. (Other good sources of monounsaturated fat are nuts and canola oil.)
Sadly for them, Greeks are moving away from their traditional diet as they get more prosperous. Many have become more sedentary and consume more calories, more saturated fat, and less wine. “It’s ironic,” says the Wellness Letter, “that as Greeks abandon their traditional diet and try to live more like Americans, some Americans—for good reason—are trying to eat more like Mediterraneans of old.”

Is staying healthy worth the effort?

2005-12-02T10:48:00.000-08:00

The answer, I think, depends on the faith one has that his or her life has meaning. Viktor Frankl, in his book Man’s Search for Meaning, found meaning even in the suffering he endured as a prisoner in a Nazi concentration camp. He wrote of life’s “unconditional meaning,” of his faith in “the unconditional value of each and every person.” When I see a runner huffing and puffing down the street, I see this as an “affirmation of faith,” one of the best possible affirmations, that his or her life has meaning. Further, I see this and all other efforts to live the wellness life as thanksliving , living healthily—in body, mind and spirit—one good way of thanking God for the gift of life. Clark

How dangerous is “DWY: driving while yakking”?

2005-12-02T10:46:00.000-08:00

The quote is from UCB Wellness Letter, Oct 05, which says you are four times more likely to be in a crash if using a cell phone than otherwise. Citing a study by the Insurance Institute for Highway Safety, the article says the finding holds true for men and women of all ages—and, perhaps most surprising, whether or not the driver is using a hand-held device. Another study, this one at the University of Utah, studied reaction times in a driving simulator and made two interesting comparisons. For one, it found that even when drivers are talking on hands-free phones, they take 18% longer to brake when the car in front of them brakes. And what about the reaction times of young people? Drivers 18 to 25, says the study, have the same slower reaction times when talking on the phone as older drivers, 65 to 74, not talking on phones.
In conclusion, says the Wellness Letter, “It’s the act of talking on the phone—not just handling the phone—that seems to be the most dangerous. If you must make a call, pull over to the side of the road first.”

Is it true that you can lose up to 10 pounds a day with FatFoe Eggplant Extract?

2005-12-02T10:45:00.000-08:00

The claim appeared on www.wemarket4u.net/fatfoe. It was posted by the fun-loving people at the Federal Trade Commission to warn against online quackery. You know it’s a ripoff, says FTC, if a sales pitch includes any of the following claims or promises:
You can eat your favorite high-calories foods and still lose weight
You can lose weight without diet or exercise
The product blocks absorption of fat, carbs, and calories
It can make you lose over three pounds a week
It causes you to lose weight permanently
Any patch, cream, or gel that causes weight loss
“Guaranteed” (The only thing you are guaranteed to lose is your money.)
(Source: UCB Wellness Letter, Feb 2005)

With turkey time drawing near, shall we review some basics of safe preparation and storing of the bird—and using leftovers?

2005-12-02T10:42:00.001-08:00

Quoted verbatim from The UCB Wellness Letter, December 03:
· Thaw a frozen bird in the refrigerator, allowing one day for every five pounds.
· If you haven’t time for refrigerator thawing, immerse the plastic-wrapped bird in cold water, changing the water every 30 minutes. Allow 30 minutes per pound.
· Never stuff a bird in advance. Most experts advise cooking the stuffing separately. It’s easier and safer.
· Use a meat thermometer. Cook to 170 degrees F. in the thickest part of the breast, 180 degrees in the thickest part of the thigh, and 165 degrees in the stuffing. An instant-reading thermometer is handy for testing.
· To store leftover turkey, remove meat from the bone, wrap tightly, and refrigerate or freeze. Store stuffing separately. Use refrigerated meat within three days, frozen, within two months.
· Idea for a turkey salad: Mix diced meat with sliced apples, diced celery, raisins, grated carrots. Dress with low-fat or nonfat yogurt seasoned with ginger or curry powder.
· Idea for turkey chili: Chop the meat and use in a chili recipe or mix.
· Idea for turkey soup: Cook minced onion, garlic, celery, dried mushrooms, and carrots in defatted or homemade or canned broth; add chopped turkey pieces, angel hair pasta, and plenty of chopped fresh parsley. Cook just until pasta is done.

2005-12-02T10:42:00.000-08:00

With turkey time drawing near, shall we review some basics of safe preparation and storing of the bird—and using leftovers?

Quoted verbatim from The UCB Wellness Letter, December 03:
· Thaw a frozen bird in the refrigerator, allowing one day for every five pounds.
· If you haven’t time for refrigerator thawing, immerse the plastic-wrapped bird in cold water, changing the water every 30 minutes. Allow 30 minutes per pound.
· Never stuff a bird in advance. Most experts advise cooking the stuffing separately. It’s easier and safer.
· Use a meat thermometer. Cook to 170 degrees F. in the thickest part of the breast, 180 degrees in the thickest part of the thigh, and 165 degrees in the stuffing. An instant-reading thermometer is handy for testing.
· To store leftover turkey, remove meat from the bone, wrap tightly, and refrigerate or freeze. Store stuffing separately. Use refrigerated meat within three days, frozen, within two months.
· Idea for a turkey salad: Mix diced meat with sliced apples, diced celery, raisins, grated carrots. Dress with low-fat or nonfat yogurt seasoned with ginger or curry powder.
· Idea for turkey chili: Chop the meat and use in a chili recipe or mix.
· Idea for turkey soup: Cook minced onion, garlic, celery, dried mushrooms, and carrots in defatted or homemade or canned broth; add chopped turkey pieces, angel hair pasta, and plenty of chopped fresh parsley. Cook just until pasta is done.

What do the Brits say about the Mediterranean diet?

2005-12-02T10:38:00.000-08:00

They confirm what the Japanese have already said, that it helps you live longer. The British Medical Journal studied 74, 600 men and women from nine countries of Europe and how their longevity correlates with adhering to the Mediterranean diet. The finding? The closer people adhere to that diet the lower the death rate. The diet, as we reported earlier in The Word, is rich in vegetables, legumes, fruits, cereals, olive oil, and fish, but low in meat and saturated fat. It includes a low-to-moderate amount of dairy and a modest amount of alcohol, mostly wine. (Source: University of California, Berkeley, Wellness Letter, August 2005)

Where in the world do people live longer than elsewhere?

2005-12-02T10:00:00.000-08:00

National Geographic tells where and why.

The cover story in the November 2005 issue of National Geographic—26 pages in length, with great pictures—is titled ”The Secrets of Living Longer.” Its author, Dan Buettner, begins, “What if I said you could add up to ten years to your life?” If you adopt the right lifestyle, he says, chances are you can. Certainly, genes are a factor in longevity, he acknowledges, but lifestyle can make a large difference.
Researchers have looked worldwide to find where people live longer and stay healthy longer than elsewhere. Three locales especially have come to light, and studies have been made of these, funded in part by National Geographic. The locales are Sardinia, an island of Italy; Okinawa, a group of islands south of Japan; and Loma Linda, California, home to a community of Seventh-day Adventists, whose religion has been health-minded from its beginning. All these populations have certain things in common. They do not smoke; their diets consist largely of fruits, vegetables, and whole-grain foods; they stay physically active; and they are socially engaged, with thoughts and interests turned outward.
Of special relevance to us is the church, the Seventh-day Adventist. Adventists say that spiritual and physical health go hand in hand, a key point of wellness thinking. As a result, the average Adventist, according to the article, lives four to ten years longer than the average Californian.
Adventists are more abstemious than I, myself, want to be. Their church forbids alcoholic drink and biblically unclean foods, such as pork. Myself, I emulate the Sardinians and Okinawans with respect to alcohol. I sip eight ounces of red wine over the last hour to an hour and a half before my bedtime every night. And I choose to base my diet on current nutritional knowledge, not that of Old Testament times. But I salute the Adventists for seeing spiritual and bodily health as not simply related but integral. I see it that way, too.
In all three of the locales discussed in the article, the healthy lifestyle is part of the culture. And I would like for it to become so in our church. I would not badger or moralize to bring this about, but would continue to offer information and opportunities till wellness becomes integral in our church life. I would like feedback from any others who feel likewise. My e-mail address is cjones@sw.rr.com.

Was Jesus a wellness guru?

2005-12-02T09:54:00.000-08:00

Was Jesus a wellness guru?

An article in the Mayo Clinic Health Letter, December 05, raises the question. The article is on forgiveness. Recent research, it says, points to the negative effects of harboring ill feelings toward others and the positive effects of forgiving the wrongs of others on not only psychological but also physical health. By an interesting coincidence the Mayo letter came just after Robert Allen quoted, in a sermon, Jesus’ words (in Matthew 18.21-22) that we should forgive not seven times “but seventy times seven.”
Was Jesus speaking of the effects of forgiveness on only spiritual health? Could he have been speaking also of its effects on physical health? Very likely he made no distinction between the two. Very likely it went without saying that spiritual and physical health are intertwined. It was later, much later, that the church and the medical profession divvied us up, the church taking charge of our souls and doctors of our bodies—as though these were two separate things. The wellness idea seeks to restore the unity of spirit, mind, and body that we actually are.
Back to the Mayo Clinic article, recent studies have connected the harboring of ill feelings toward others with high blood pressure, increased heart rate, muscular tension, drug abuse, nicotine addiction, and other health problems.
Where forgiveness is taught in group therapy for victims of child abuse, neglect of the elderly, marital infidelity, and other wrongs, much improvement in victims’ health has been noted.
In short, the article concludes, “Research indicates that learning to forgive and move on is a better choice for overall health.”

Are you bottling up feelings you need to express?

2005-09-27T16:55:00.000-07:00

Could you use a few pointers on dealing with grief or with someone in grief?

2005-09-20T10:38:00.000-07:00

Following a discussion of grief itself, the Wellness Letter offers these pointers on dealing with it. One, giving voice to grief is, for most people, part of healing. Two, find someone to confide in. Also, writing things down is comforting to some people, though not all. Three, remember that mourning may take many forms and continue over many months or even years. Four, if a death has been long expected, you may not experience deep or prolonged grief, and this is nothing to feel guilty about. Five, if you are helping a bereaved friend or relative, it’s probably best just to listen and answer specific questions that they ask. Avoid such advice as “time heals” or “try to get out and do something.” This and much more is in the Nov 2004 UCB Wellness Letter.

What’s new in the government’s new dietary guidelines?

2005-09-20T10:36:00.000-07:00

Here are some highlights of the government’s new dietary guidelines. One, exercise at moderate intensity for at least 30 minutes most days, or 60 to 90 minutes to lose weight. Two, Eat nine servings of fruits and vegetables. A serving is only half a cup. Three, eat three or more servings of whole grains a day. Four, choose or prepare food with little added sugar or other caloric sweeteners. Five, the guidelines allow a wider range of fat intake. Most of this should be unsaturated fat, such as in fish, nuts, and vegetable oils. Six, limit your intake of trans fats. Discussion of these highlights in more details, plus discussion of several other highlights, plus comments by the editors, are in the April 2005 Wellness Letter,.pages 6-7..

How much do you know about dental health?

2005-09-20T10:34:00.000-07:00

On the subject of dental health, here are questions and brief answers. What is the worst enemy of tooth enamel? Foods sweetened with sugar, especially candies, breath mints, lollipops, and sticky foods like jelly beans and raisins. Are starchy foods like potatoes as bad as sugar? No. They are less likely to cause cavities, because you chew and swallow them quickly. What about fruit? Fresh fruit is not a strong promoter of cavities, but dried fruit is. How does saliva help? It helps prevent foods from sticking and aids in clearing food from the mouth. Is tap or bottled water better for teeth? Provided it’s fluoridated, tap is better. Is chewing gum good or bad? Sugar-free gum can be a definite aid in preventing tooth decay.. These and four more questions and answers on dental health are in the April 2005 UCBWellness Letter, page 4.

How does alcohol affect mental functioning in older people?

2005-09-20T10:33:00.000-07:00

How does alcohol affect mental functioning in older people? According to a recent study of 11,000 nurses aged 70 to 83, light to moderate consumption—up to one drink a day—may help maintain mental abilities in older women. Consuming more than one drink a day was less beneficial. Several previous studies on older men and women have found similar cognitive benefits. Alcohol may help protect the brain by preventing blood clots and raising HDL, the “good” cholesterol. It may help prevent mini-strokes and have positive effects on brain chemistry. This is from the April 2005 Wellness Letter. For more clues on how to keep aging brains healthy, see page 1 of the same issue.

Which home tests can you trust?

2005-09-20T10:28:00.000-07:00

Which home tests can you trust? The UCBWellness Letter discusses tests for nine different purposes, including blood pressure, blood sugar, cholesterol, allergies, HIV, hepatitus C, pregnancy, ovulation, and colon cancer, plus three tests to simply avoid. As general perspective, home tests can be useful in managing a disease, such as diabetes, and for some people may be the only affordable option. Others want the privacy of home testing, such as for HIV, or hepatitus C, or simply the convenience. However, home tests pose potential dangers. They may not be accurate, and users may misunderstand the results. And, by avoiding doctors, people may miss getting the medical attention they need. The February 2005 Wellness Letter, pages 4 and 5, has all this and more.

What can people over 65 do to avoid falling?

2005-09-20T10:27:00.000-07:00

What can people over 65 do to avoid falling? They can wear athletic shoes, according to a new study from the University of Washington. People wearing other kinds of shoes were 30% more likely to fall than those in athletic shoes. This is from the December 2004 Wellness Letter, p8.

Will the overweight teenager simply outgrow obesity?

2005-09-20T10:25:00.000-07:00

Will the overweight teenager simply outgrow obesity? A new study of 9,800 American teenagers in the American Journal of Public Health found that 11% were obese, and six years later 22% were obese. Only one out of seven of the obese teens lost enough weight to be considered merely overweight or normal weight in young adulthood. (Source: UCB Wellness Letter, Nov 2004, p8.

If you are overweight, does losing a little weight have any value?

2005-09-20T10:23:00.000-07:00

If you are overweight, does losing a little weight have any value? John Swartzberg, M.D., chairman of the editorial board of the UCB Wellness Letter, says, “If you’re overweight, dropping just a little weight can pay amazing health dividends.” He says that as he writes, he has on his desk “a stack of articles from leading medical journals, all reporting the same good news,” that even a modest weight loss, such as 5% of your total body weight, can have such results as reducing your total blood cholesterol and triglycerides and raising your HDL, or “good” cholesterol. In various studies, reductions occurred in the pain of knee arthritis, blood pressure, and the risk of heart disease—all for just losing a few pounds. And once you have lost a few pounds, you may want to lose a little more, and a little more. Dr. Swartzberg’s full column is in the November 2004 UCB Wellness Letter.

What is meant by whole-grain?

2005-09-20T10:22:00.000-07:00

What is meant by whole-grain? Whole-grain products contain the whole kernel, including the outer shell, or bran; and the seed, or germ. Why is whole-grain healthier? The bran and germ supply most of the vitamin E, B vitamins, zinc, selenium, copper, iron, manganese, and magnesium. They are also high in fiber. Eating whole grains is linked to a lower risk of heart disease and stroke, and has a higher antioxident, or cancer-fighting, capacity, than refined wheat. How do you identify bread made of whole grain? Look for the words “whole grain, whole wheat, whole rye, and so forth. Don’t be misled by such labels as “rye,” “pumpernickel,” multi-grain,” “stone-ground,” “7-grain,” and “oatmeal.” These are merely white bread dressed up to look like whole-grain. There is much more than this in the article, in the March 2005 UCB Wellness Letter, pp. 2-3.

2005-09-20T10:20:00.000-07:00

Do people lose weight faster on a low-fat diet? In the short term at least, yes. In five studies, the low-carb group lost more weight in six months. But in the two studies that continued longer, the weight loss of the two groups was comparable after a year. Surprisingly, the Atkins-type diet did not increase the cholesterol levels. The weight loss seems to override the effect of the saturated fat. However, none of the studies lasted more than a year, so the long-range effects of the low-carb diet are still unknown. Whichever diet you choose, this advice: You are more likely to keep weight off that you lose gradually—a pound or two a week—than quickly on a crash diet. (Source:UCB Wellness Letter, Nov 2004 pages 2-3).

Are dietary supplements safe? Are they effective?

2005-09-20T10:19:00.000-07:00

Are dietary supplements safe? Are they effective? You should realize that these products are largely unregulated. Manufacturers need not prove that supplements are either safe or effective, or even that the bottles contain what the labels promise and contain no impurities. There are several certifying programs that test supplements and offer their seal to products that pass, but these programs have some limitations. For one, they don’t address the big question, safety. Supplements may interact with certain drugs, be dangerous if you have certain medical conditions, or have unexpected side effects. Second, the seals do no guarantee that the product will have the effect it is supposed to have, such as preventing colds or improving memory. For more information on the various testing programs and their limitations, read the UCB Wellness Letter, April 2005 issue, pages 2-3.

Can you test your cholesterol at home?

2005-09-20T09:41:00.000-07:00

You may have wondered, “Can I test my cholesterol at home?” You can, but you shouldn’t. Of the many tests and devices you can buy for this purpose, many are not accurate. And most of them measure only total cholesterol, not the bad and good types, which are crucial. You should get your cholesterol checked by a doctor, and it doesn’t need to be done often. We know, of course, that cholesterol in our blood, both the total and the types, is largely a matter of genes. Still, there are measures we can take to make some difference, such as diet, exercise, and loss of excess body fat, and of course there are drugs that lower our cholesterol level, whether the level is of genetic or lifestyle origin. (Source: UCB Wellness Letter, Jan 2005 issue, pages 4-5).

If someone swallows poison, should you induce vomiting?

2005-09-20T09:39:00.000-07:00

If someone swallows poison, should you induce vomiting? The first thing to do is to call the national Poison Control Center. Why not enter the number in your address book now: 1-800-222-1222. This is a toll-free line that will connect you to a center near you. Do not induce vomiting unless you are instructed to do so. It can be dangerous for some types of poison and under some circumstances. For instance, if the substance is caustic, such as drain opener, bleach, or detergent, vomiting can further damage the esophagus and throat. If it is a petroleum product, such as kerosene, gasoline, furniture polish, or paint thinner, vomiting can make you inhale the substance and cause a serious lung problem. Also, do not induce vomiting if the victim is unconscious or has convulsions. (Source: UCB Wellness Letter. Dec 2004, p7.

Should you avoid spices?

2005-09-20T09:38:00.000-07:00

Should you avoid spices? On the contrary, perhaps you should eat more. Spices and herbs may have health-giving properties. For example, the following have been identified by the National Cancer Institute as having cancer-preventive properties: sage, oregano, thyme, rosemary, fennel, turmeric, caraway, anise, coriander, cumin, and tarragon. Some of these may also act against tumor growth and help reduce blood-cholesterol levels. Others are thought to offer some protection against Alzheimer’s, cystic fibrosis,.diabetes, and tumor formation, and to stimulate immunity. But you should not rely on spices for their curative powers. Most of the foregoing is from lab studies, which are not the final word. And, of course. huge amounts of spices can upset your stomach. Use them mainly to make good foods taste even better. Read more in the UCB Wellness Letter, Nov 2004, p2-3.

Are you overlooking the health value of pumpkin ?

2005-09-20T09:36:00.000-07:00

Are you overlooking the health value of pumpkin and its many uses? Pumpkin is very rich in beta carotene, an important antioxident. It also contains some vitamin C, folate, a little calcium and iron, and fiber. And it’s low in calories—80 per cup. Canned pumpkin is as nutritious as fresh, and more convenient, if it is puree, not the premixed pie filling. The article in the Wellness Letter gives instructions for pumpkin soup, pumpkin-flavored pancakes, pumpkin pie, an instant dessert made with pumpkin and applesauce, and preparation of fresh pumpkin. Read more in UCB Wellness Letter, Nov 2004, p6-7.

Should you rinse raw poultry before cooking it?

2005-09-20T09:34:00.000-07:00

Should you rinse raw poultry before cooking it? Scientists at the U.S. Department of Agriculture advise not to rinse raw poultry (or meat), since rinsing can easily spread bacteria from the poultry to the sink. Read more in UCBWellness Letter, March 05, p7.

Should you wipe your kitchen counters and floor with bleach?

2005-09-20T09:32:00.000-07:00

Should you wipe your kitchen counters and floor with bleach? For most people, plain soap and water are enough. This won’t kill most bacteria, but if the counter is clean and dry, they won’t survive long. If you do clean with bleach, one teaspoon in a quart of warm water is plenty. In summary, you needn’t go overboard and aim for a germ-free home. The best way to prevent the spread of germs is to wash your hands well with plain soap and water, especially before and after preparing food. More in.UCBWellness Letter, Dec 2004, p7.

Why are we told to eat colorful fruits and vegetables?

2005-09-20T09:29:00.000-07:00

Why are we told to eat colorful fruits and vegetables? Ten recent studies underline the potential benefits of eating fruits and vegetables of blue, purple, and dark red color. The National Cancer Institute is campaigning to get Americans to eat five to nine servings of such. These pigments appear to block cancer-causing chemicals and to suppress tumor growth, promote wound healing, protect blood vessels and thus help prevent cardiovascular disease. They seem to combat inflammation, and improve vision. In the blue-purple family, think of purple grapes, blueberries, blackberries, elderberries, boysenberries, figs, raisins, purple cabbage, eggplants, plums, black currants, and prunes. Among the reds are cabbages, beets, apples, cherries, and strawberries. For the full article, please see the February 2005 Wellness Letter, page 3.

Should you stop exercising when you get a cold?

2005-09-20T09:27:00.000-07:00

Should you stop exercising when you get a cold? Not necessarily. Studies have found that exercise does not affect the duration of a cold. However, different people react differently. Be governed by how you feel. If exercise makes you feel worse, stop. Details are in the March 05 UCB Wellness Letter.

Does stretching before exercise help prevent injuries?

2005-09-20T09:23:00.000-07:00

Does stretching before exercise help prevent injuries? Many athletes think it does, but studies have found that it does not. It is true that cold muscles are more likely to tear than warm ones. That is why you should always warm up before exercising, such as by running in place for a couple of minutes. Of course, there are other reasons to stretch: It improves flexibility, relieves muscle tension and stiffness, and it feels good. (Source: UCB Wellness Letter., March 2004)

How happy are you?

2005-09-20T09:20:00.000-07:00

The National Institute on Aging recently funded a project to find out what makes people happy. The findings were published in Science magazine. The subjects were 909 working women in Texas. They all had jobs and were not poor, though not rich either. They were simply asked what they had done the previous day and how they felt while doing it. At the top of the list were interactions with friends, relatives, and spouses (or significant others). The activities that made them happiest included sex, relaxing with friends, watching TV, and praying or meditating. In this study, those at the high end of the income scale were not notably different, in well-being, from those at the low end. (Source: UCB Wellness Letter, March 2005)

How do you answer these questions on food choice?

2005-09-20T08:50:00.000-07:00

References are to UCB Wellness Letter date of issue:
1. Which onions are healthier? The stronger ones. The strong taste and smell come from antioxident compounds which may reduce the risk of cancer and other diseases. (feb05)
2. Are baby carrots as nutritious as regular? Yes. They contain the same high levels of beta carotene and other nutrients. (jan05)
3. Which yogurt is healthier? The plain kind. The fruit is usually fruit jam, which contains almost no nutrients but copious sugar. (jan05)
4. The difference between apple juice and apple cider? Unless the cider is fermented, there is no official difference. The juice is usually filtered, hence clear, while cider may contain apple solids. (apr05)
5. Herbal teas versus regular? Regular is better. Be wary of medical claims made for herbal teas. (feb05).

What can you do to help ward off Alzheimer’s and mental decline?

2005-09-20T08:42:00.000-07:00

As a general rule, anything that benefits your cardiovascular system will probably benefit your brain as well.
Protective measures include, first, controlling blood pressure, a measure that is almost certainly as good for the brain as for the heart.
Second, preventing or controlling Type 2 diabetes, a disease that increases the risk of Alzheimer’s.
Third, cholesterol-lowering drugs. High blood cholesterol contributes to the risk of Alzheimer’s as well as to cardiovascular disease.
Fourth, raising HDL, the “good” cholesterol, an important factor in mental performance.
Fifth, exercise. There is strong evidence that people who get regular exercise are less likely to decline mentally.
Sixth, a heart-healthy diet.
(Source: UCB Wellness Letter, April 2005)

Are there any healthier people than the Greeks?

2005-09-16T19:44:00.000-07:00

We took note, some time back, of the “Mediterranean diet,” which is the main reason why the people living in Greece, including the Greek island of Crete, are so much healthier than we are, with far less coronary heart disease and far less cancer. The diet, we learned, consists mostly of vegetables, grains, fruits, and olive oil.
Could there be any healthier people anywhere? Okinawans might be. Okinawa, an island south of Japan, has the longest disability-free life expectancy in the world, and the highest percentage of centenarians (people 100 years old or older). Since 1976 the Japanese Ministry of Health has been studying older Okinawans, those who live in “traditional cultures presumably unaffected by the American presence.” (The quote is from the University of California, Berkeley, Wellness Letter, September 2001, our source of the information in this article.
Okinawans have 80% fewer heart attacks than Americans, and those who do have them are more likely to survive. Breast and prostate cancer are almost unheard of. Obesity, too, is rare, as is smoking.
The diet that leads to such good health will seem bizarre to most Americans. The average Okinawan eats at least seven servings of vegetables daily, also seven grain dishes, such as noodles, bread, and rice—many of them whole grains. The diet includes, also, four servings of fruit, plus tofu or other forms of soy, green tea, seaweed, and fish rich in omega-3’s. Also prominent in the diet are sweet potatoes, been sprouts, onions, and green peppers. Meat, poultry, and eggs are just 3% of the diet, fish about 11%. The vegetables tend to be dark green. Alcohol? The norm for women is one drink a day, for men two.
Is diet alone the secret? No. Okinawans are physically active, in such activities as martial arts, traditional dance, gardening, and walking. Even at 100, says the report, these people look lean and healthy. Okinawans have religious and spiritual values in common and are blessed with a health-care system that covers everybody. The status of women is high.
The Wellness Letter concluded with these recommendations, which it said “will sound familiar to readers of this newsletter: a plant-based diet of fruits, vegetables, and grains (with an emphasis on whole grains), plus fish, small amounts of meat and poultry, moderate alcohol intake (if any), no smoking, and lots of exercise.”

How can you ward off STROKES?

2005-09-15T13:59:00.000-07:00

“To ward off strokes, eat more fruits.
“A large Danish study in the American Journal of Clinical Nutrition found that people who ate the most fruit (almost a pound a day, on average) had a 40% lower risk of ischemic stroke, the most common type, compared to those who ate little fruit. Citrus fruits were most protective. The likely protective elements in these foods are vitamin C and flavonoid pigments, plus an array of other antioxidents and phytochemicals.” (from the UCB Wellness Letter, Sept. 2003.

Do LATE MEALS put more weight on you?

2005-09-15T13:57:00.000-07:00

Are any people HEALTHIER THAN GREEKS?

2005-09-15T13:43:00.000-07:00

Need help with nutrition TERMINOLOGY?

2005-09-15T12:13:00.000-07:00

Glossary of Nutrition Terms

Source abbreviations: “UCB” = University of California, Berkeley, Wellness Letter.
“CR” = Consumer Reports Health Letter. “Mayo” = Mayo Clinic Health Letter

alpha-linolenic acid: One of the Omega 3’s, the kind derived from plants, contained in canola oil, flaxseeds, soybean oil, walnuts, and, to a lesser extent, in leafy greens, almonds, and hazelnuts. A polyunsaturated fatty acid, possibly a significant element in the Mediterranean diet. The Lyon (France) Diet Heart Study, a four-year study completed in 1999, compared two diets, one of which contained butter and cream and one of which substituted canola oil for these. The diet that included canola oil cut the risk of a second heart attack by as much as 70%. The researchers attributed the difference mainly to the canola oil. (UCB, May 99)

antioxident: “the key to good health,” according to UCB, Apr 96; the element that helps deactivate the free radicals that damage cells and promote chronic diseases such as cancer and heart disease. This source continues: “Some antioxidents are manufactured by the cells themselves. Others are nutrients we eat.” For examples of antioxidents see “alpha-linolenic acid,” “carotenoid,” “lycopene,” “omega-3, and “polyphenol.”

beta carotene: one of the carotenoids, once considered the most important of the family UCB, April 1996, explains how beta carotene “took center stage.” In study after study, says the article, people who consumed foods rich in beta carotene, thus having high blood levels of it, have a lower risk of heart disease, cancer, certain eye disorders, and other chronic problems. As a result, health authorities started recommending beta carotene supplements. However, two major studies found that the supplements offer no benefits and even some possible harmful effects. As a result, the National Cancer Institute withdrew its support of the supplements. Possibly beta carotene is beneficial only in combination with other nutrients, or possibly some other form of carotenoid which usually accompanies beta carotene, is the real hero.

carotenoid: a huge family of substances found in plants, consisting of 600 different members, Some 400 of these have been chemically identified and named. Foods that provide carotenoids, says UCB, April 1996, show up again and again as promoters of good health. The most famous of the carotenoids is beta carotene, but its importance has come into question, as discussed herein under “beta carotene.”

flavonoids: a group of polyphenols often serving as flavorants, such as allicin in garlic. Sometimes they are pigments, like the anthocyanidins that make cherries red and blueberries blue.

free radicals: particles that can damage the basic structure of cells, leading to chronic disease and accelerating the aging process. UCB explains: that “electrons, which are electrically charged atomic particles, are always being released and shifted around. In the process, so-called free radicals are born. This is part of the normal chemical processes of living cells. External factors such as exposure to cigarette smoke, radiation, or ozone, for example, can also intensify free radical activity.” UCB continues that “ the chemical ‘good guys’ that mop up free radicals and help repair damage to cells” are called “antioxidents.”

lycopene: A member of the carotenoid family; a vitamin-like substance abundant in tomatoes that makes them red. Some research indicates it may be an even more potent antioxident than beta carotene, its better known cousin; may help prevent cancer and may lower the risk of coronary heart disease. About 85% of the lycopene in the American diet is from tomatoes. Ounce for ounce, processed tomato products (such as sauce, puree, juice, or catsup), or cooked tomatoes contain 2 to 8 times as much lycopene as raw tomatoes. Deep red tomatoes have more lycopene than pale ones; vine-ripened more than those picked green and allowed to ripen later. (UCB, Sept 01)

omega-3: The polyunsaturated fat that fish is rich in. Reduces blood clotting and may lower the risk of coronary heart disease and fatal heart attacks. May also be beneficial against rheumatoid arthritis and psoriasis. To get plenty, the American Heart Association recommends you eat at least two servings of fish weekly. Like fresh tuna, canned tuna is a good source. Tuna packed in water, not oil, is better. (ucb Sept 01 p 3)

phytochemicals: plant chemicals, of which more than 4,000 have been identified. Two major categories of phytochemicals are polyphenols (which include flavonoids) and carotenoids. Some phytochemicals serve to prevent the formation of cancer-causing chemicals, while others may lower the risk of heart disease by reducing inflammation, inhibiting blood clots, or preventing the oxidation of LDL (bad) cholesterol. Phytochemicals often give foods their distinctive smells and flavors. (UCB, Oct 03).

polyphenol: a major group of phytochemicals an antioxident as found in tea (UCB, Sept 94) and green tea (UCB, Dec 97)

Do SPEED LIMITS make roads safer?

2005-09-15T11:43:00.000-07:00

The idea has gotten around that Germany’s autobahns, despite there being no speed limits on them, are safer than our interstates. According to UCB Wellness Letter, April 2096, the opposite is true: The autobahns are the more dangerous despite their having several safety advantages. Germans are better than Americans at wearing seat belts; they can’t drive under age 18; and large trucks are prohibited on weekends. Traffic-safety expert Leonard Evans estimates that if Germany’s speed limits were the same as ours, their fatalities would be about one-fourth of ours.

AVOCADOS are high in fat, so should you avoid them?

2005-09-15T09:54:00.000-07:00

Avocados are high in fat—so should you avoid them?

In the main, despite their having 300 calories each, avocados are good for us, says the UCB Wellness Letter, July 2005, which supplied all the following facts. The fat they contain is mostly a good kind, monounsaturated, which tends to reduce the kind of cholesterol we don’t want, LDL, and increase the kind we do want, HDL They do not, themselves, contain cholesterol of either kind. No plant foods do.
And they provide other important nutrients, including folate, vitamins C and E, potassium, a fiber (about 12 grams in each). Also, they may offer some protection against cancer, macular degeneration, and cataracts. A recent study at Ohio State University adds that avocados can significantly boost absorption of carotenoids from other foods, so it would make sense to add some on salads instead of less healthful toppings. Sadly, avocados do not improve one’s sex life, as the Aztecs thought.
Avocados are fruit, native to Central America.They ripen about a week after picking. The most popular kind in the U.S. is the Hass, grown in California, which has pebbly skin that turns nearly black when ripe. There is also a kind, grown in Florida, which is smooth-skinned, larger, juicier, and less oily. Suggested uses are in dips, as a spread, and replacing ingredients containing saturated fat. “For every ounce of butter replaced with avocado,” says the UCB source, “you’ll save about 150 calories and 18 grams of fat.”

Are there any easy ways to AVOID WEIGHT GAIN?

2005-09-15T09:43:00.000-07:00

The UCB Wellness Letter, Sept. 2003, recommends the "stealth diet." “The average American,” says the Letter, gains nearly two pounds a year, every year. How can you avoid the gain with little effort? Consider: Each pound of body weight represents 3,500 calories, so, if you consume 19 calories a day that you fail to burn off, these will total nearly 7,000 calories in a year. An extra 100 calories a day will put 10 pounds on you. “How can you beat the system? Walk an extra mile a day. Here, from the same source, are other ways to subtract 100 calories (or more) from your diet without actually dieting:
¨ Choose water-packed canned tuna, not oil-packed.
¨ Dress the tuna with fat-free yogurt and mustard or horseradish instead of regular mayo.
¨ Use salsa on a baked potato instead of sour cream.
¨ Order sherbet instead of ice cream.
¨ Instead of sodas or heavily sweetened teas, try a cooler made with plain iced tea and half a cup of lemonade.
¨ Switch from whole milk to nonfat: you save 100 calories for every two cups.*
¨ Eat an apple for dessert instead of apple pie. That can save you 300 calories.
End of quote. Addendum from Clark: If you hate the taste of skim milk, try Braum’s Fat Free.

Is CANADIAN BACON better?

2005-09-15T09:40:00.000-07:00

“Choose Canadian bacon instead of regular bacon to save on calories and fat. Grilled Canadian bacon, which is more like ham, has about 50 calories and 2 grams of fat per ounce (one thick slice). Regular bacon has about 165 calories and 14 grams of fat per ounce (four slices). They are equally high in sodium, however, with about 450 milligrams per ounce.” (from the UCB Wellness Letter, Sept 2003)

What can you eat to increase your HDL (good) CHOLESTEROL?

2005-09-15T09:37:00.000-07:00

More SWEAT, more gain?

2005-09-15T09:32:00.000-07:00

“More sweat, more gain?”

Is there is value in the extra sweating caused by adding layers of clothes? “Possibly,” says Consumer Reports on Health, “but it’s not worth the risks.” You may, indeed, get more aerobic benefit and lose more calories, but the extra clothes can prevent sweat from evaporating and cooling the body, resulting in dizziness, muscle cramps, dehydration, or heat stroke. And the pounds you lose that way are almost entirely water and will return when you drink enough to replenish it.”

Can't SLEEP? Perhaps you are trying too hard

2005-09-15T09:27:00.000-07:00

Psychiatrist Viktor Frankl wrote of “anticipatory anxiety,” which “produces precisely that of which the patient is afraid,” and of “hyper-intention,” which “makes impossible what one wishes.” He applied these terms to the fear of excessive sweating, of sexual incapacity, and several other problems, including the fear of not being able to sleep. “The fear of sleeplessness,” Frankl wrote, “results in a hyper-intention to fall asleep, which in turn incapacitates the person to do so. To overcome this particular fear, “Frankl continues, “I usually advise the patient not to try to sleep but rather to try to do just the opposite, that is, to stay awake as long as possible. In other words, the hyper-intention to fall asleep, arising from the anticipatory anxiety of not being able to do so, must be replaced by the paradoxical intention not to fall asleep, which soon will be followed by sleep.”
This is no panacea, Frankl says, just something to try. I have tried it, and it has helped a few times. Usually I split the difference. I respond to my hyper-intention to fall asleep with acceptance of the fact that I have no power to make myself fall asleep, so I stop trying. I do have some power, though not absolute, to turn my mind away from thoughts, feelings, and wish-fulfilling fantasies which prevent sleep. I try to focus, instead, on the inside of my eyelids, which is so totally uninteresting that often I have remembered, on awaking, that my last image was the gray nothingness of the view inside my eyelids!
—Clark Jones

Is STAYING HEALTHY worth the effort?

2005-09-15T09:22:00.000-07:00

Why are GREEKS so healthy?

2005-09-15T09:19:00.000-07:00

Those healthy Greeks

Health researchers continue to study the world-famous “Mediterranean diet.” A recent study of 22,000 healthy Greeks explains why. This study, as reported in the University of California, Berkeley, Wellness Letter, September 2003, found that those Greeks who continue to eat the traditional diet are 33% less likely to die from coronary artery disease than other Greeks, and 24% less likely to die of cancer. The overall death rate is 25% lower. The benefits of the diet vary, said the study, according to how closely the diet is followed.
What does the diet consist of? Mainly plant foods, such as fruits, vegetables, whole grains, nuts, and beans, plus moderate amounts of fish, poultry, and wine, and very little red meat.
Is avoidance of fat the secret? No. The healthy Greeks do not avoid fat, but consume fat of the right kind—mainly monounsaturated and little of the saturated kind that you get from meat and cheese. Where do they get the good fat? A major source is olive oil. However, olive oil alone, say the researchers, does not reduce mortality, nor does any other one element in the diet. The benefits are from the combination of elements. (Other good sources of monounsaturated fat are nuts and canola oil.)
Sadly for them, Greeks are moving away from their traditional diet as they get more prosperous. Many have become more sedentary and consume more calories, more saturated fat, and less wine. “It’s ironic,” says the Wellness Letter, “that as Greeks abandon their traditional diet and try to live more like Americans, some Americans—for good reason—are trying to eat more like Mediterraneans of old.”
—Clark Jones

How good are you at MAINTAINING WEIGHT LOSS?

2005-09-06T12:18:00.000-07:00

As many have found, losing excess weight is one thing and keeping it off is another. But not everyone who loses weight gains it back. As reported by UCB Wellness Letter, Aug 05, The National Weight Control Register located 5,000 people who lost 30 pounds or more and kept it off for five years or more. Studying these people over more than a decade, the agency discovered five key strategies used by the “maintainers”:

They follow high-carb, low-fat diets, not the low-carb diet or other fads. And they emphasize good carbs, mainly fruits, vegetables, and high-fiber foods, as opposed to high-sugar carbs.
They pay careful attention to calories regardless of the diet being followed, knowing that a calorie is a calorie regardless of its source. (Weight gain or loss, as they know, is the difference between calories consumed and calories burned.)
Eight of ten eat breakfast every day. Also, successful maintainers eat often, typically five small meals and snacks a day.
They monitor themselves. They weigh at least once a week, often more, and some continue to keep food diaries.
They engage in lots of physical activity—60 to 90 minutes a day—setting aside a time for this every day. Mostly they walk. Besides their daily walk or other exercise, they incorporate more exercise into their daily routine, taking the stairs between floors and, when feasible, walking from place to place, not riding.

These other findings also came about in the study:

Many of the maintainers had failed several times before succeeding. Few people are successful the first time.

They live in the real world. Although they eat at home more often than most people, they eat out three times a week on average, even fast food once a week.

As might be assumed, they say that life is better after losing excess weight and keeping it off. They report, also, that keeping it off gets easier. If you can keep it off two years, they say, you’ll keep it off. With success comes confidence.