Carole Carson

Give Ups to Lighten Up

Here are the top 10 give ups that can help you reduce the number on your bathroom scale:

1. Give up adopting the latest fad. Find ways to eat and exercise that match your preference and lifestyle.
2. Give up looking for the magic solution. Accept that eating differently and exercising regularly are necessary.
3. Give up eating unconsciously. Keep a food journal and record every morsel you consume.
4. Give up feeling hopeless because of past efforts. Treat prior attempts as part of the learning process.
5. Give up loathing yourself for having packed on pounds. Acknowledge your body for the gift of life.
6. Give up dieting. Find an eating regimen that you find enjoyable that doesn’t pack on pounds.
7. Give up trying to be perfect. Accept that you will make progress, backslide and then get back on track.
8. Give up trying to lose weight alone. Create a team of supporters and encourage each other. 
9. Give up blaming genetics, lack of time or medical issues. Take responsibility for your choices.
10. Give up viewing the task of losing weight as a problem. Challenge yourself to begin an exciting journey of self-exploration.

Are you ready to make changes in your life? Let me know what you decide.

Eating Done Right: Kale—Food of the Week

If greens were ranked by status, kale would be wearing the crown. First cousin to cabbage and collards, kale is loaded with beta carotene and vitamins A, C and K. Kale also contains valuable nutrients, such as antioxidant and anti-inflammatory substances that are useful in preventing bladder, breast, colon, ovary and prostate cancers.

Kale is also a low-calorie food. One cup of chopped kale has only 36 calories. A good source of dietary fiber, kale is also low in saturated fat and cholesterol.

If you search www.allrecipes.com, you can find many ways to prepare kale. A simple way is to tear the kale into small pieces and steam it. Add seasonings to taste, and you have a satisfying side dish. Kale chips can also replace potato chips. For a winter vegetable hash, mix kale with winter vegetables (such as mushrooms, potatoes, red pepper and acorn squash). Add kale to your scrambled eggs in the morning for a healthy breakfast frittata. Or create a kale and potato frittata for an easy-to-prepare nightly meal.

Kale soup also makes a hearty main dish. Kale and bean soup recipes are numerous; here’s one that I found in the Fall 2010 issue of World Ark, a magazine published by Heifer International. I revised the recipe and added some options to lower the calories.

Kale Soup
Serves 4 to 6

1/2 pound ground sausage (such as Italian, linquica or chorizo) or chopped ham. (Optional)
1 small onion, chopped
1 tablespoon garlic oil
1/2 to 1 bunch kale, washed and chopped
4 cups vegetable or chicken broth
14.5-ounce can cannellini, kidney or garbanzo beans, drained and washed
1/2 cup potato flakes (optional)
3/4 cup potatoes, diced (optional)

Directions

Brown the sausage in a large pot and cook thoroughly. Remove the sausage and set aside. Sauté the onion in the liquid from the sausage. Add the tablespoon of olive oil if additional liquid is needed. When the onion is translucent, add the broth, beans and sausage. Simmer for 15 minutes. Season to taste. Add the kale and simmer for 10 additional minutes. For a thicker soup, add the potato flakes during the last 3 minutes of cooking or purée one cup of the soup in a blender or with a food wand and return to the pot.

Bon appétit.

Photo courtesy of James Wilsher

 

Do You Hear What I Hear? Pesky Thoughts from Pisky Fairies

Adopting healthier choices over the long term involves changing how we think. If we’re to make progress in getting fit, we have to identify self-limiting beliefs that hold us back.

And where do self-defeating thoughts originate? I’m convinced that mischievous pisky fairies whisper messages in my ear, especially when I am hungry, angry, lonely or tired (HALT). These tiny elflike spirits (who dress in green tights and dance in the moonlight to the music of frogs and crickets) are the source of my pesky thoughts.

Here are the piskies’ names and the discouraging messages they murmur in my ear:

The Historian: You’ve tried to lose weight before and failed. What makes you think you can succeed this time?

The Dawdler: The New Year is just around the corner. Why not enjoy yourself now and start later? 

The Detractor: It’s not possible for ordinary people like you to lose weight and get fit. You don’t have the ability.

The Pessimist: What’s the use in getting your hopes up, only to see them dashed? At your age, it’s not realistic to think you can change.

The Researcher: Studies show that most people who lose weight end up regaining it, so why bother?

The Jailer: Sure, you hate how you look and feel, but you’re far too depressed to take action. You need to wait until you feel better.

The Excuse Maker: You were going to exercise today, but you had a killer day at work.

The Justifier: You don’t look any heavier than a lot of your friends and family members.

The Safety Officer: Don’t waste your hard-earned money on health-conscious food you won’t like or eat. Plus, you’ll probably hurt yourself exercising. Why not play it safe?

The Naysayer: Sure, other people are focusing on getting fit, but they have more self-discipline than you do.

The Temptress: Go ahead and indulge! You’ve been so good about following your own rules—you are entitled to make an exception.

Realistically speaking, I’ll probably never completely silence the piskies. What I can do, though, is minimize their destructiveness by replacing their negative ideas with ones that better serve my interests.

Here’s how I learned to manage my piskies. When I hear one speak, I write the statement on an index card. On the opposite side of the card, I write a positive version of the same comment.

For instance, when a pisky told me I was too old to get fit, I posted the statement on a card. Then, on the opposite side, I wrote, “Fitness is available at every age, size and time of life.” From that point forward, every time I heard the pisky’s comment, I consciously replaced it with my own perspective.

What may surprise you is that the number of piskies is finite. At most, you’ll probably discover two dozen who whisper to you. Once you’ve captured each, you can review your positive messages on a regular basis. Like memorizing homework, over time you will find that you have internalized your own positive perspectives.

As you undertake this work, remember that you aren’t alone. None of us are free from self-limiting beliefs. At one time or another, all of us have to deal with piskies. But we can still have fun. Indeed, we can engage our imagination and, in the process, lightheartedly reinforce our ongoing commitment to fitness.
 

Diabetics in the United States: 26 Million plus One

My husband, Dick, who was diagnosed as a prediabetic several years ago, finally crossed over the threshold. After the latest test (his blood sugar level had once again risen), his doctor delivered the unfortunate news that Dick has joined nearly 26 million other Americans who are diabetic.

Although I've quoted this statistic before, Dick's diagnosis made the numbers real. Moreover, if Dick wants to avoid becoming part of the statistics relating to the health problems associated with diabetes (heart disease, stroke, blindness, neuropathy and so on), no more halfhearted attempts at changing his diet will be acceptable. Besides continuing on medication, Dick needs to lose 40 pounds and change his eating habits.

"The party is over" is how Dick shared the gloomy news with me. Grieving for the favorite foods that he would have to give up (including his nightly dessert) clearly showed in his demeanor. Ever the perky one, I assured Dick that he could eat very well, although he would have to eat mindfully. That is, he would have to pick and choose daily fare and occasional treats.

Like a lot of us, Dick will never count calories. So I gave him two simple rules. First, I suggested he reduce the amount of food he ate (cutting portion size and eliminating second helpings). Second, with nutrition in mind, I suggested he limit each meal to four food items.

Dick chose an egg, a piece of toast (without jam, as would be his usual fare), fresh fruit and a glass of skim milk for his first breakfast. For lunch, he chose a piece of chicken, coleslaw and a half cup of baked beans. Dick's fourth choice--a dessert—was a baked apple with a bit of Splenda for sweetening.

Dinner consisted of a bowl of clam chowder (with extra clams), a few soda crackers and a glass of skim milk. For dessert, Dick treated himself to two chocolate chip cookies. For a guy who has always eaten pretty much what he wanted whenever he wanted in whatever quantity he wanted, Dick did very well on day one. (As an added boost to his efforts, on day two, the scale was down four pounds.)

My ongoing task, however, is to convince Dick that if he maintains a healthy diet, he can still enjoy food and the pleasure of eating. Here are the assurances I gave Dick:

1. You will feel better. If you give up overly rich or junk food, you'll feel more energetic and less sluggish. Pretty soon, you won't crave a Big Mac with a supersized order of french fries, and you won't like the feeling of being stuffed.
2. You will eat without guilt. You can enjoy your daily fare without the nagging worry that you are undermining your health by your choices.
3. You will see food as fuel rather than solely as a source of pleasure. You'll become more aware of the nutritional content of various foods and the impact foods have on your blood sugar level.
4. You will learn to eat new foods fixed in healthier ways. Instead of spaghetti under a beef-laden tomato sauce, you'll enjoy spaghetti squash under a vegetarian tomato sauce. You'll eat more fish, vegetables and fruit and less processed food.
5. You will have a positive influence on others. By caring for your body in a responsible way, you make it easier for those around you (including me) to stay on track.
6. Your priorities will change. When you shop for groceries (Dick does almost all of the shopping), you will head to the produce section first. Your cart will contain few, if any, processed foods. The quantity of food you buy (and the total at the cash register) will be smaller.

I can confidently give these assurances to Dick because, 10 years ago, I resolved to get fit and lose weight. The benefits, including major improvements to my health, outweigh the trade-offs by a 100 to 1 margin. And because of my experience, I can give these assurances to you as well.

Receiving this diagnosis was a real wake-up call for Dick. In responding to the disconcerting news, I reflected on a quote from Ramsey Clark, who said that "turbulence is life force. It is opportunity. Let's love turbulence and use it for change."

I can't say I love Dick's diagnosis, but I can use it to make needed changes in our lives.
 
What changes do you need to make? Will you join Dick and me in making 2012 the healthiest year of our lives?

The Right to Bare Arms: Adopt a 10-Step Regimen

Before long, winter coats will be back in the closet, and spring fashions for 2012 will be everywhere. The hot, new styles will focus on four bare essentials: necks, backs, arms and legs. Inspiration for silhouette-shaping dresses ending a few inches above the knee will come from fashions in the late ’50s and early ’60s.

Stay in style by joining the fitness revolution and changing your constitution. You can ease the rite of passage into spring and summer by adopting this regimen:

 

1. Just do it: At a minimum, each day needs to include a period of playful creativity and exercise.
2. When you don’t know what to do, do whatever is in front of you: If you don’t know where to begin, ask for help. Learn from—and lean on—those around you.
3. Every day is a new day, unlike any other: Enthusiastically welcome each day as an opportunity to continue your fitness journey.
4. If the rearview mirror is all you see, it’s not safe to drive forward: The only thing worse than letting past failures block your vision is being asleep at the wheel.
5. Make hay while the sun shines: It’s better to develop your own unique fitness program that includes healthful eating and regular exercise before you develop an irreversible medical condition.
6. Waste not, want not: Measure your fitness footprint and adopt environmentally sound approaches to eating and exercise.
7. Be useful to others: Live life with purpose by encouraging everyone around you to share in the joyful fun of being alive.
8. Now is always the right time to begin: It’s never too late. Today may never seem like the perfect time to begin, but it is always the right time to begin. 
9. An ounce of prevention is worth a pound of cure: Don’t be penny-wise and pound-foolish. Take time from work to stay in shape so surplus pounds won’t deprive you of a future.
10. If your shoe fits, you’re not allowing room to grow: Continuing your education stretches your mind, just as regular exercise stretches your body.

Fashions, like seasons, are always changing—but taking care of our bodies is a constant. Although our bodies come in different sizes, shapes and ages, we share a common objective: to look and feel great. As you work toward reaching your fitness goals, you can be confident that you’ve earned the right to bare arms.

Good News on the Fitness and Weight Loss Front

On any given day, reading the newspaper can lead one to believe that the fate of humankind is doomed. With the advent of global communications, we learn instantly of bad news anywhere on the planet on a 24/7 basis. This unending stream of threatening bulletins makes it important to note positive trends. Here are five positive developments in fitness and weight loss to counter the otherwise negative stream of news:

Obesity Is the New Smoking: According to recent studies, the number of smokers declined in 2011, while the number of obese individuals rose by an equivalent number. If obesity is the new smoking, then we may see the development of anti-obesity comparable to the anti-smoking campaigns. The anti-smoking campaigns steadily reduced the number of smokers and demonstrated that concentrated efforts have the ability to change societal perspective and perception.

Anti-obesity advocates are taking their cue from anti-smoking campaigns and utilizing similar tactics. For example, debates have begun on whether to tax sugary sodas, and regulations that would limit the advertising of sugary cereal to children are being promoted. With continued efforts, we may soon see a declining number of overweight adults, just as we saw a declining number of cigarette smokers.

A Tax on Soda Can Help Fight Obesity: Americans are drinking 13 billion gallons of soda and other sugar-sweetened drinks each year. Experts argue that sugary drinks are the largest contributor to the growing obesity epidemic. In response to these statistics, researchers have conducted studies on the effect a modest tax would have on reducing soda consumption. Their findings were impressive. With the implementation of a penny-per-ounce tax, consumption would be cut by an estimated 15 percent. This decrease would reduce the number of new diabetics by 2.6 percent. The reduction would also prevent an estimated 95,000 coronary heart events, 8,000 strokes and 26,000 premature deaths. Is a penny-per-ounce tax a reasonable price to pay for these health benefits?

University of Georgia Looks for Creative Ways to Address Obesity: University researchers have set out to find creative solutions to address the problem of obesity. To tackle the issue, the university has partnered with Athens Regional Medical Center. The university’s creative approach focuses on four key areas of interest: community, communication, research and instruction. These efforts come at a crucial time for Georgia—a state where 65 percent of the adult population is obese and 40 percent of children are either overweight or obese.

Clifton A. Baile, a Georgia Research Alliance professor, emphasized this unique approach, one that aims to make the programs fun and creative: “There are interesting new teaching tools to be used by school systems and 4H by extension that will make learning about obesity issues fun—some are game-based, some are virtual reality.” With each new initiative, we come closer to turning the tide in the battle against obesity.

Healthy Menu Items Take Off in Airport Restaurants: As awareness about health and obesity issues has continued to rise, consumers have indicated their interest in adopting healthier eating habits. To appeal to consumers, restaurants have increased offerings of low-fat, nonfat and low-calorie menu items. Airport restaurant, which traditionally have been known for their unhealthy fare, have hopped on the fitness bandwagon and are offering menu items whose descriptions like no fat, fat free and sugar free. Overall, healthy menu items at airport restaurants are up 86 percent.

Walmart Introduces “Great for You” Food Labels: Walmart has introduced “Great for You” labels in an effort to improve the nutritional quality of the food it sells. The labels currently appear on Walmart’s brands (Great Value and Marketside) and on fresh produce displays. Company executives report plans, however, to encourage other brands to use the label. Walmart has also taken a lead with suppliers to reduce sodium, added sugar and trans-fats in some 165 products it sells.

Gloria Borger, the chief political analyst at CNN, said that “for most folks, no news is good news; for the press, good news is not news.” At least with these five newsworthy items, we’ve turned her philosophy upside down. The news about progress in dealing with obesity issues is good news.

The Skinny on Fats

To eat fat, or not to eat fat: that is the question.

If you are overweight, chances are good that your doctor has advised you to cut back on fats. One kind of fat, however, needs to remain in your diet.

Omega-3 fats are the healthy polyunsaturated types of fat, and they are found in cold-water fish, such as salmon and sardines, and in a plant-based form in certain vegetables, such as kale and spinach, and some seeds and nuts, such as flaxseed and walnuts. Our bodies cannot manufacture omega-3 fats, so eating foods that contain this fat is essential to our health.

Here are seven benefits that your body will enjoy from eating omega-3 fats:

1. Helps prevent heart attack and stroke by reducing hardening of the arteries, blood clots, irregular heartbeats, inflammation and high blood pressure
2. Lowers triglyceride levels by up to 50 percent
3. Feeds your brain and helps preserve memory 
4. Protects your eyes from age-related macular degeneration, the leading cause of blindness in older adults
5. Improves your mood by providing relief from symptoms of depression
6. Reduces arthritis pain by providing anti-inflammatory benefits
7. Helps keep appetite in check by inducing a feeling of satiety

A couple of servings of fish each week with occasional servings of seeds and nuts can keep your body adequately provided with omega-3 fats. For a list of foods and their relative omega-3 fat content, go here.

Losing weight is not an easy task, but it’s one that warrants our attention, especially if medical problems are on the horizon. Edward Ugel, the author of I'm with Fatty: Losing Fifty Pounds in Fifty Miserable Weeks, said that “worrying about gray hair when your weight's soaring out of control is like mowing your lawn while your house is on fire.” It’s reassuring to know that to lose weight, we do not need to eat a fat free diet. Indeed, we need to eat a sufficient amount of omega-3 fats to realize our weight and fitness goals.

Photo courtesy of Lucía Pizarro Coma

Food Is Medicine—an Idea Whose Time Is Coming

That the earth is flat was an idea whose time came—and went! Copernicus and Galileo argued otherwise in the 16th and 17th centuries, and their ideas eventually prevailed. Yet in the 21st century, economic ideas, promulgated by Thomas Friedman in The World Is Flat, resurrected the earlier notion. Friedman did not dispute scientific evidence; rather, he argued that remarkable advances in technology had dissolved geographic boundaries.

Yet another ancient view—that food is medicine—asserted by Hippocrates, a Greek philosopher and physician, is resurfacing in a manner he never could have imagined. Today's researchers are corroborating the centuries-old notion that food not only nourishes our bodies but also helps protect against disease.

Here are four of the latest findings:

Compound in Broccoli Helps Lung Disease Patients: Researchers have discovered that sulforaphane, a compound found in broccoli, brussels sprouts and cabbage, is effective in combating inflammation in patients suffering from the lung condition known as chronic obstructive pulmonary disease (COPD). Sulfopraphane is even more effective than anti-inflammatory drugs in combating the disease.

Eating Fish Lowers Risk of Diabetes: Researchers at the University of Valencia found that increased consumption of fish is linked with a lower occurrence of diabetes. The study, which compared dietary habits of a sample of adults in Spain, found that those who ate more red meat experienced an increased risk for weight gain and obesity, while those who ate more fish had lower glucose levels and a decreased risk for developing diabetes. The study also noted an increase in consumption of red meat among Spanish citizens. Mercedes Sotos Prieto, lead author of the study, concluded that “we ought to establish dietary intervention programmes so that we do not stray from the Mediterranean diet. In other words, such a diet involves decreasing the amount of red meat that we eat and maintaining equal levels of fish consumption.”

Vitamin D—Fortified Yogurt Protects against Heart Disease: A study published in BioMed Central's journal BMC Medicine has shown that vitamin D—fortified yogurt may help prevent heart disease in patients with diabetes. During the 12-week study, patients were given a plain yogurt drink or a drink fortified with vitamin D. According to Dr. Neyestani, a researcher at Tehran University of Medical Sciences, the patients who consumed the vitamin D—fortified yogurt experienced improved cholesterol levels—a decrease in total cholesterol and unhealthy LDL levels and an increase in healthy HDL levels. In addition to lowering cholesterol, the vitamin-fortified yogurt has been shown to improve fasting glucose and insulin levels in diabetes patients.

Coffee Consumption May Help Prevent Endometrial Cancer: Good news for coffee fans! A study published in the Cancer Epidemiology, Biomarkers & Prevention journal confirms a link between long-term coffee consumption and a reduced risk of endometrial cancer. Dr. Edward Giovannucci, professor of nutrition and epidemiology at the Harvard School of Public Health, noted that several recent studies link coffee consumption with a decreased risk for diabetes and some types of cancer. In the study, drinking more than four cups of coffee daily was shown to reduce the risk for endometrial cancer by 25 percent.

Marlene Dietrich said, "In America, sex is an obsession. In other parts of the world, it is a fact." The same can be said about our view of food. As an indication of our national obsession with food, diet and obesity were among the top two search words on the Internet in 2011. That food has positive benefits is a particularly timely idea. In the 21st century—some 25 centuries after Hippocrates lived—we may come to realize that food is not our worst foe but rather our best friend.

Photo courtesy of D. Sharon Pruitt

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