Carole Carson

An Apple a Day: Food for Thought

If you read the latest reports on the health benefits of eating apples, you’ll find that apples are credited with the following:

• Reducing the risk of Alzheimer’s and Parkinson’s disease

• Reducing the risk of heart disease, diabetes and stroke

• Boosting the immune system

• Reducing the risk of breast, colon, prostate and lung cancer

• Preventing tooth decay

• Aiding hair growth

• Protecting skin against the sun

• Preventing menopausal bone loss

• Improving symptoms for sufferers of COPD (chronic obstructive pulmonary disease)

• Stabilizing blood sugar

• Aiding in the prevention of kidney stones

• Aiding weight loss

The list is impressive, and it will likely grow as more research is conducted. Evidently, the 1900s adage “An apple a day keeps the doctor away” is solid advice.

Apples are indeed a nutritional superfood. An average apple has only about 80 calories, yet it contains potassium, folic acid, vitamin C and 3.7 grams of fiber. Apples also contain trace amounts of B vitamins, iron, magnesium and more. The skin and the portion of apple just under the skin contain most of the nutrients. Consequently, eating unpeeled apples provides the greatest nutritional benefit; however, unpeeled apples need to be washed thoroughly to make sure they are free of toxic pesticides.

Apples didn’t start out with a good reputation. Remember the role of the tempting apple in the biblical story of Adam and Eve? And what about the wicked witch who poisoned the beautiful red apple she gave to innocent Snow White?

Johnny Appleseed (whose real name was John Chapman) was untroubled by the apple’s questionable reputation. Legend has it that in the 1800s Johnny walked thousands of miles throughout the Midwest and planted apple trees wherever he went. In fact, he was a nurseryman who planted orchards for local farmers before continuing his journey and planting more apple trees.

Johnny Appleseed must have done his job well because the variety of apples today seems almost countless. Over 300 varieties are identified by www.allaboutapples.com.

With all their nutritional benefits, apples shouldn’t be limited to the role of occasional afternoon snack. With a little imagination, we can spruce up any menu with apples. Add a chopped apple to your favorite green salad. Doesn’t a steaming bowl of beet and apple soup sound good? Top off your meal with slices of apple and cheese or serve an easy-to-make, delicious apple crisp dessert. And the next time you bake a cake or a batch of muffins, remember to substitute applesauce in equivalent amounts for oil or shortening. The applesauce enhances the flavor, and your baked goods won’t dry out.

One of my fondest childhood memories is that of sitting in an apple tree with my oldest sister in the front yard on our Iowa farm. We would spend lazy afternoons talking about life as we ate apple after apple. As much as I loved apples then, my appreciation of them rose exponentially since I reviewed the latest research on the considerable health benefits that apples provide. I’d write more, but I need to take a break—I’m hungry for an apple.

"We are born believing. A man bears beliefs, as a tree bears apples."                    Ralph Waldo Emerson

One-Step Holiday Eating Plan: Let Your Fork Do the Heavy Lifting

If you’re committed to hosting or attending parties during the holidays, you will face a never-ending array of tempting food choices. If you’re not careful, the pounds you add are likely to become lifelong companions.

 

Some of us are very strict about our diets. We bring our own food in a plastic container and eat it while others enjoy the holiday fare. Others of us are perhaps a little too self-indulgent, denying ourselves nothing.

 

Here’s one simple step you can take at parties that will help you minimize your caloric intake:

 

Eat nothing except what you can put on a fork.

 

In other words, eat foods only where you can sit down and use utensils, including your fork.

 

The calories in those bite-size nibbles and finger foods you eat unconsciously while standing and talking with friends and acquaintances quickly add up. You can easily consume 600–800 calories solely from appetizers. The same holds true when you are preparing food for your own party. The little nibbles you take to “test” your appetizers count, as far as your body is concerned.

 

By limiting yourself to food eaten with a fork, you can minimize the accumulation of unwanted pounds during the holidays. Wouldn’t that be a wonderful weigh to start the New Year?

"Thanksgiving dinners take eighteen hours to prepare. They are consumed in twelve minutes. Half-times take twelve minutes. This is not coincidence."                             Erma Bombeck

Looking for Ways to Save Money? Drink Tap Water

Test results of leading brands of bottled water reported in numerous newspaper articles on October 15, 2008, support the claim that bottled water is no purer than tap water.

Tests on 10 leading brands detected the presence of 38 contaminants ranging from bacteria, caffeine, fertilizer and solvents to the radioactive element strontium.

Overall, the level of contaminants wasn’t high enough to pose any threat to safety. All the brands met the federal requirements for safe drinking water, although a few brands contained levels of chlorine by-products nearly three times above California’s limit.

This information begs the question, why pay a premium (1,900 times more) for bottled water if it is essentially the same as tap water? Thomas Burke, one of the developers of the Safe Drinking Water Act and associate dean of the Johns Hopkins School of Public Health in Baltimore, says that there is little difference between the two kinds of water except the price.

Replacing bottled water with tap water might save a family of four as much as $20 per week. This choice seems to be an easy way to help make ends meet. What do you think?

"Water is the most neglected nutrient in your diet but one of the most vital."                                         Kelly

Got Soup? It’s a Souper Way to Weigh Less

The health benefits of a moderate consumption of red wine have been well documented. A daily glass of red wine for women and one to two glasses for men reduces the risk of cardiovascular disease, certain cancers and degenerative diseases such as Alzheimer’s and Parkinson’s. In addition, a daily glass or two of red wine reduces stress and has been proven to reduce mortality.

 

A chemical reaction to red wine accounts for the health benefits. Antioxidants in wine reduce inflammation and inhibit cholesterol buildup in the walls of arteries. Antioxidants also protect cells by reducing the damage of the body’s free radicals.

 

A new study has found that white wine has health benefits similar to those of red wine. This information is good news for those of us (including me) who cannot drink red wine without triggering headaches (including migraines) or asthma attacks.

 

In the past, sulfites have been blamed for these reactions. But today’s research suggests that the histamine in red wine may be the culprit. Red wine is made from the entire crushed grape, including the skin, which contains histamine. In contrast, white wine is made using only the pulp of the grape. Consequently, red wine contains 20 to 200 times more histamine than white wine does. The concentrated histamine found in red wine can trigger a headache or asthma attack in sensitive individuals.

Dipak Das, a molecular biologist at the University of Connecticut School of Medicine, writes in the October 13, 2008, edition of the New Scientist journal (“Break Out the Bubbly: White Wine May Be Good for You”) that in terms of health benefits, "The flesh of the grape can do the same job as the skin."

Supporting Dr. Das’s claim is a second report from Dr. Philip Norrie, an Australian family physician and winemaker. Dr. Norrie cites seven researchers who assert that there are no significant differences in health benefits between red and white wine. Dr. Norrie advises us not to be distracted by whether one or the other is better for our health but rather to focus our attention on moderation.

"Worries go down better with soup than without."                     Jewish Proverb

Gaining Perspective on Losing Weight—Should I Drink to That?

One of the most frequently read articles in the online version of Time magazine, January 24, 2008 was one that delighted many.

Dr. Sanjay Gupta reported that a “a new study of cardiac health has yielded a happy formula: start with moderate exercise, at least thirty minutes to one hour a day and add moderate alcohol consumption.”

Now that’s health news we can all live with, right? Eating healthfully, exercising regularly, flossing daily and getting a good night’s sleep were unexciting rules our mothers taught us. But who would have dreamed that alcohol would be a recommended addition to our fitness program?

The study, first reported in the European Heart Journal, involved 12,000 people over a 20-year period and was conducted by Denmark's National Institute of Public Health. Dr. Morten Gronbaek, epidemiologist, summarizes the results: alcohol and exercise affect the body in similar ways, and they reinforce each other when both are practiced. Evidently, consumption of moderate amounts of alcohol increases good cholesterol and clears out the circulatory system.

The population under study was divided into four groups: nonexercisers who did not drink, nonexercisers who drank, exercisers who did not drink and exercisers who drank moderately. The group that exercised regularly and drank moderately had the greatest benefit in terms of reduced risk of heart disease (50 percent). The nonexercisers who drank moderately had about the same reduction in risk (30 percent) as the teetotaling exercisers. Besides suggesting that consuming a drink a day was equivalent to exercising, the study also suggested that combining the two—exercise and moderate drinking—provided the greatest benefit.

A couple of caveats, though, are included in the study. First, moderate drinking is one to two drinks a day for men and one drink a day for women. Second, the study is relevant for only an older population since there is no proof that alcohol will reduce the risk of heart disease before age 45. And third, women who are at risk for breast cancer need to avoid alcohol because of increasing evidence of the link between the two.

In my case, I am careful about consumption of alcohol because I seldom have the calories to spare. One drink can steal a couple of hundred calories from my daily budget of 1,500. Still, the study is intriguing. What’s your take on it?

"As I see it, every day you do one of two things; build health or produce disease within yourself."                     Adelle Davis

Nothing Comes between Me and My Slogan

Most days I find a way to sail through the temptations that would steer me away from my commitment to a healthy lifestyle. Other days—and I can never predict when they will occur—I am challenged to stay on course.

When the sweet siren song of seductive indulgence calls my name and my fitness plans are in danger of being shipwrecked, I need a reminder to help me navigate through the shoals. But what kind of reminder?

I needed an internal marketing plan. My first step was to order a personalized “Fat2Fit” license plate for my car. I knew that I could not drive a car with this message on the plate if I didn’t look fit. (Incidentally, I ordered the license plate a year before my book From Fat to Fit: Turn Yourself into a Weapon of Mass Reduction was written and three years before it was published.)

My next idea was to find a meaningful mantra or slogan. Why did I need one? For the same reason advertisers spend millions to develop slogans—because they stick in our heads. If you’re old enough, you may remember Brylcreem’s slogan “A Little Dab’ll Do Ya,” the U.S. Forest Service’s slogan “Only You Can Prevent Forest Fires” or Wendy’s slogan “Where’s the Beef?” Why not, I asked myself, harness the power of a slogan to create awareness of my commitment to a healthy lifestyle? And if the slogan lost its impact over time, I could adopt a new one.

Searching the Internet, I found a Web site that allows visitors to insert key words into well-known commercial slogans. I inserted the words body, fit, fitness and health. Here are a few of the generated slogans:

Make room in your life for your body.

All you need is a body and a dream.

Body is Job #1.

I’d walk a mile for a body.

A body is forever.

A body is a terrible thing to waste.

No size fits all.

Better living through fitness.

Because so much is riding on your health.

My body. My way.

I had so much fun playing with the slogan generator that I had to stop myself when the list approached 50. After all, how many slogans could I use?

I hope you’ll adopt one of these slogans or, better yet, create one of your own. Be sure to display the slogan where you will see it throughout the day—on the bathroom mirror, on the refrigerator door, in your wallet and on the dashboard of your car.

You can also have your slogan imprinted on a coffee cup or t-shirt—buy one for your friends and one for yourself. If you create your own slogan, be sure to send it to me so I can add it to the list. And please let me know if your internal marketing campaign steers you toward healthier choices.

I found it hard to pick my favorite slogan. Given my role as fitness advocate, I finally chose “Make Every Body Count."

"Obstacles cannot crush me. Every obstacle yields to stearn resolve. He who is fixed to a star does not change his mind."                Leonardo DaVinci 

What Does It Take to Become Our Best Self?

It's one thing to want to be physically fit, be able to wear your clothes comfortably, and read a number on the bathroom scale you love—in effect, to sculpt your body into the shape and size you want.

Certainly the “end” is unambiguous and delightful to envision—we can picture how we look in our mind’s eye. It is the “means” that trips us up. How do we become our personal best at any age?

It’s tempting to begin by adopting the latest fad diet or weight loss product to only to be disappointed when willpower fades or the product is a bust. I took that path for 40 years.

Although I am admittedly a slow learner, I eventually succeeded beyond my wildest dreams. What did I do differently?

I changed my thinking. As a result of thinking differently, my behavior was permanently altered.

I mustered every ounce of emotional will available to me. In a quiet moment of reflection, I connected with the “me” that functions as my inner witness. She was excited to begin. Her eager response: "Yes! Let's do it. I’ve been waiting. Now’s the time.”

I had two nonnegotiable rules: Unless I was sick or injured, each day I would exercise one hour and limit my caloric intake to 1,500-1,800 calories. I adopted a “no matter what” attitude that applied from this moment forward.

To keep that emotional will in place, I wrote down what I wanted to achieve and made daily food journaling part of the accountability process. I carefully wrote down and acknowledged my progress and setbacks.

Most importantly, I went public with my commitment and sought support from family, friends and experts, as needed.

I worked with a physical therapist to rehabilitate a torn hamstring, I took some instruction from a personal trainer and I attended tennis clinics. I also checked in with my doctor frequently.

Even so, my path wasn’t smooth. Breakdowns occurred. For every 10 steps forward, I took 1 backward. Still, I learned to be compassionate when I lost ground. Instead of berating myself, I reassured myself. I reminded myself that I was human and that to be human is to be imperfect. Then I focused on the lessons I could learn from the setbacks I endured and recommitted myself to my goals.

I also learned how important it was to support others in reaching their fitness goals hence my interest in writing this note to you—a friend I have yet to meet. When I lend a hand to a traveler on the fitness path, I am repaid with a deposit in my own emotional willpower bank. “To give is to receive” takes on new meaning.

When we are ready to reach for our dream, first we must summon the emotional will and change how we think. Our goals must have a “no matter what” quality. We must articulate our dream by writing down our goals. Finally, we must give and receive help so that together we can experience the joy of becoming our personal best.

What about you? Does this resonate with you?

"Human beings, by changing the inner attitudes of their minds, can change the outer aspects of their lives"                     William James

Fit in America: Coming to a Town Near You?

On any given day,

• nearly one out of two American women and one out of four American men are on a diet;
• over $50 billion is spent each year on dieting and diet-related products;
• four out of five 10-year-olds are worried about getting fat; and
• 33 percent of children are overweight.

Despite the attention and expense, we’re getting fatter. So what’s a country to do? Some countries have created their own solutions:

• Japan is measuring the waistlines of all citizens. Those who exceed the limit are required to attend classes and make healthy lifestyle changes.
• Mexico has introduced a national campaign to lose weight titled Vamos Por Un Million de Kilos, or Let’s Lose a Million Kilos.
• France has introduced a community-based initiative titled EPODE (Ensemble, Prēvenons l’Obésité Des Enfants, or Together, Let’s Prevent Obesity in Children). Successful in thinning children in the two pilot villages, the program has expanded to 113 villages.

Our national educational efforts, while laudable, are insufficient to trigger positive changes on a day-to-day basis. To trigger changes on a grand scale, we need a project far more imaginative than anything we’ve tried so far.

If we can harness our collective talent to put a man on the moon, surely we can direct our talents to create a fun-filled, dynamic U.S. fitness promotion campaign. If we can spend $700 billion to solve problems in the financial community, can’t we find a few million dollars to address a health concern that touches the lives of a majority of our citizens?

Let’s call the program Fit in America. Under this umbrella heading, leaders can organize group weight-loss programs that respond to the needs of each community. Fit in Atlanta can compete with Fit in Dallas. Fit in San Francisco can challenge Fit in Chicago.

Besides losing weight, we can also reinforce the sense of belonging. Being part of a larger effort will help rebuild the cohesiveness of the American people and shrink the gap resulting from the increasing polarization that has diminished our trust in one another.

Working together to lose weight and become fit, we will reaffirm that it is more fun to create than to tear down. We will discover that our differences are less important than our similarities are.

What do you think? Are you ready to bring Fit in America to a town near you?

 

"To pull together is to avoid being pulled apart"                        Bob Allisat

 

 

Note: “Funding Needed For Obesity Program in the U.S.A.” appeared October 21, 2008 on www.basilandspice.com. A similar article titled “Fit in America: Coming to a Town Near You?” appeared on www.gotogabby.com on October 17, 2008.

Does the Calendar Control Your Weight?

Who hasn't stepped on the scale on Monday morning after a weekend of splurging and resolved to shape up? To diet from this day forward until the surplus pounds are gone? And to exercise at least an hour a day?

By Tuesday, the resolve is weaker but the memory of the number on the scale is still fresh enough to ensure compliance, albeit unwilling. On Wednesday, the commitment to shape up and lose weight is hanging by a thread. Thursday is a “just get through it” kind of day.

Friday night signals the beginning of a three-day orgy that starts with relaxing drinks and food and is followed by more treats and delights on Saturday and Sunday. Then once again comes Monday's moment of truth, complete with regrets when the unhappy consequences of last week’s choices are reflected in the number on the scale.

What helped me escape the weekly cycle was taking a “no matter what” approach to my fitness commitment to myself. I resolved that whatever the day of the week or whatever events were swirling around me, I would keep my caloric intake in the range of 1,500—1,800 calories and exercise an hour each day. Unless I was sick or injured, there would be no exceptions. No days off. No matter what.

Just like I had my cup of coffee each morning and flossed my teeth each night, I would exercise and monitor what I ate each day.

Over time, this “no matter what” approach to eating and exercising has become part of my daily routine. Consequently, my habits, not the calendar, now dictate my behavior.

If you’re struggling to free yourself from repeated failure, consider experimenting with the “no matter what” approach. Building healthy habits into our daily lives is a task worth undertaking. Join me!

Ten Essential Lessons to Build Body Esteem

Kathy Kater is a nationally recognized expert in eating disorders and created the Healthy Body Image curriculum for the island of Kauai. She also is the author of Real Kids Come in All Sizes.

Kater’s ideas for young people are highlighted in the January-February 2007 issue of Inspiration, Hawaii’s Wellness Journal, and apply to people all ages:

1. Accept your body’s genetic predisposition. All bodies are wired to be heavier, thinner or in-between.

2. Understand that all bodies change developmentally. Puberty, pregnancy, menopause and aging cannot be controlled.

3. Never diet. Hunger is an internally regulated drive and demands to be satisfied. If you diet, you trigger overeating and a preoccupation with food.

4. Satisfy your body with plenty of wholesome, nutrient-rich foods.

5. Limit sedentary entertainment.

6. To find your optimal natural weight, eat healthfully and maintain an active lifestyle.

7. Choose realistic role models.

8. Maintain your integrity as a person. Your sense of identity is based on many aspects including values you believe in and the person that you are deep inside—not just your body image.

9. Become media savvy. Educate yourself about manipulative advertising and other factors that lead you to buy products or foods that aren’t good for you or that make you feel deficient.

10. Encourage others to join you in developing a healthy, realistic body image.

Kater’s insights underscore a simple truth: how you see yourself determines your daily choices, and the cumulative effect of moment-by-moment decisions shapes your future. Instead of looking for a path that will carry you forward into the future of your dreams, make your own path. As you self-confidently forge ahead, you will achieve a healthier body image—and by your example, you will help others achieve their goals.

Kater has encapsulated a lifetime of work in these ten items. I think you’ll agree that the list is worth saving, rereading from time to time and sharing with others.

Because I found Kater’s ideas so valuable, I sent this article to Gabby Reece, world-class athlete and beautiful young mother. Her staff posted it on Gabby’s site (www.gotogabby.com) on October 6. Go here for the full article.

"Self-esteem is the reputation we acquire with ourselves."                Nathaniel Branden