Food and lifestyle ideas to keep you healthy
We went outside where a few people were preparing the fire. Flames were shooting high in the air, snapping and crackling as we sat on the cold ground watching, mesmerized by the bright flames, feeling a sense of warmth and awe. Slowly the flames grew shorter and within an hour settled down into a huge bed of coals and embers. The people raked them into a big circle with metal rakes. I watched.
In my last post I shared what I know about the anti-obesity drugs that are coming on the market and my thoughts on safer alternatives. I received quite a bit of feedback from readers, one saying “this is brilliant. I’m so glad you wrote this. I will admit I explored these myself. I decided a while ago it wasn’t worth the risk and this just confirms that.” Another, a medical doctor said “I just completed a 38 hour review course on General Internal Medicine for Specialists . We had sessions on obesity, diabetes, heart disease, etc.. They advocated lifestyle changes as step one to reducing “unhealthy weight"; then adding professional counseling if this does not result in a 5% reduction in 3-6 months. Then just 3-6 months in Step 2 with a rapid transition to Step 3 - drugs! Then 3-6 months with drugs before going to Step 4 - operation! I thought this very aggressive since it can lead to an irreversible operation within a year! If I were treating patients, I would allow 1-2 years in Step 2 , looking for at least a 10% weight reduction. I would include aggressive Cognitive-Behavioral Training as well as Nutritionist counseling in Step 2.”
Using just this sampling of responses to my newsletter, it made me step back and ask the question - Is obesity a disease?
Modern medicine now defines it as such. I understand that obesity is linked to a number of diseases: high blood pressure, heart disease, sleep apnea, Type II diabetes and some forms of cancer. But is obesity itself a disease, or is it a condition that is the result of chronically poor nutrition?
1. a regular diet of low nutrient high calorie foods, leading to chronic hunger
2. constant dieting, trying restrictive diets that tip essential nutrients out of balance with a goal of rapid weight loss, resulting in loss of muscle mass and altering metabolism
3. snacking, especially when it takes the place of meals
4. overindulgence in refined sugar and white flour
5. absence of vegetables, fruits, whole grains, nuts, beans/legumes and/or lean meat
6. night time eating
7. insufficient intake of water
8. loneliness
9 boredom
10. anxiety
11. unmanaged stress
So you see, nutrition and weight are not just about food. No question, nutrition and weight issues are complex. That’s why in my work I begin with the food part, looking to stabilize eating practices to three nourishing meals each day. But the deeper work needs to be done too. How do you take care of yourself? Is it just outward appearances, or do you give yourself enough rest, social connection with people you care about, and time for the things you enjoy? Do you get outside in the daytime to listen to the birds, look at the sky and just be?
I worry that people who only focus on the idea that weight loss is the answer will succumb to the intense marketing of obesity drugs you will see this year. It looks so simple, until you look at the fine print of side effects and the need to remain on the drug indefinitely or the lost weight will return. Time magazine has again brought some of the serious issues related to these drugs to light.
Obesity is not the result of laziness or gluttony, It’s the failure of our government to make nutrition education a priority, all the while subsidizing the food industries that produce inferior foods and charge a lot of money for them. By calling obesity a disease, it suggests that people are helpless where what we really need is better affordable food choices at the market and comprehensive education on food and the basics of meal preparation. We need public service announcements and community organizations that teach shopping and cooking skills.
In the meantime, don’t put your health and happiness at risk by obsessing over your weight. You are unique, the result of your anatomy, your food and how you care for yourself. That’s where your power is.
I had the honor of speaking at the MA Conference for Women in 2017. Meryl Streep was a keynote. Here’s what she said about weight: “Don’t worry about your weight.” “It’s a big waste of time. When I think about how many years I’ve wasted thinking about that subject, it’s just idiotic. And we lose so many genius people and their genius ideas because they are looking in the mirror and saying ‘Oh my God, my ass is too big’”
The audience of 11,000 women erupted. I hope you just did too.
Some years ago, Dr. Conrad Esselstyn and Colin Campbell combined their expertise in clinical nutrition and nutritional research and reinforced the finding that there is one true path toward lifelong wellness, and that is food.
Like Dan Buettner. who wrote The Blue Zone, they showed that eating fresh unprocessed food makes a world of difference in health and wellness, and may be the only medicine needed throughout life.
It’s been my mission since completing my training at the Institute for Integrative Nutrition in 2005 to help whoever is ready and open to living with the simple belief that whole foods are the answer. It doesn’t mean you can never have a treat, or a pizza, or fried clams or chips. What it means is that most of your food falls into the categories of fruits, vegetables. whole grains, clean meat and seafood, nuts, beans, fermented foods and seeds. Real food.
It also means that while staying within these parameters, there may be times when some of these foods don’t agree with you or you just don’t like them. That is your bio-individuality speaking to you, and it is up to you to listen.
You may know I offer nutritional cleanses 3 times annually. These are times designed to acclimate to changing seasons and in one case reset from the holidays. Here’s an example of what you might discover through this experience:
Karen was a first -time cleanser with Wellness and You. This is what she relayed back to me a week after the cleanse ended:
“I finished the cleanse 6 days ago and I’ve re-introduced coffee, bread and yogurt into my diet.
Coffee: Have changed cups to 1 eight-oz cup and thoroughly enjoy 1 cup in the morning.
Bread: 2 slices per day/max - not every day
Yogurt: about 1/2c to 1 cup per day with breakfast and occasionally with fresh/frozen berries and nuts as an afternoon treat or in an afternoon smoothie.
Sweetener: maple sugar only and the amount is regulated.
Here’s what I have noticed since finishing the cleanse:
Hair Loss: Definitely have noticeably less hair loss when I wash my hair. I love it! That benefit alone is worth changing one’s diet!
Mornings: hip pain is gone (yeahhh); overall stiffness diminished; no morning fog at all upon waking.
Throughout the day: higher energy levels.
Sweet tooth lower: Last weekend, my daughter purchased a lemon meringue pie to share. I ate a slice and noticed that I didn’t enjoy the taste that much while I was eating it - that surprised me!.
Again, I’m delighted. I’m not craving sugary sweets and deliberately not bringing any into my pantry.
I like your meal plan so much! It has given me a simple, viable, healthy plan to follow and remove the angst around grocery shopping and quantity to purchase.
Peg, thank you for your expertise. Your cleanse plan really helped me understand what I , needed to do to live well and age well. I am very grateful for the experience.
”
Look at Drs. Esselstyn, Campbell’s conclusions. Look at The Blue Zone, And look at Karen. Eating healthy is the best medicine and it heals quickly. I’ve seen it over and over. You may know Dr. Mark Hyman, another doctor who espouses food as medicine. The bad part is we hear so little from mainstream medicine about the power of food,
Instead, we hear one should lose weight, or exercise. Excess weight and the lack of exercise is the result of poor quality food. In my book Food Becomes You I talk about malnutrition. You might think I’m talking about not having enough food, but I’m not. I’m talking about eating highly processed food that offer few if any nutrients, causing you to always feel hungry. That hunger turns to over-eating, and if the food offers no nutrients, your brain will continue to trigger your appetite.
We all want to feel good. No one wants to be crippled by pain, digestive distress, headaches, depression, high blood pressure or excess weight. Taking time to commit yourself to a healthier way of life with your food is so worth it. It takes time and attention, but like Karen, once you see how much better you can feel, you see how worth it healthy eating really is.
I invite you to read over my programs page to see if something may be right for you. I work virtually and in person in my Six Weeks and Comprehensive Coaching programs. We start with a detailed health history and goals statement to be sure the program is right for you. Everything is confidential. And the best news of all, getting your food right will create a ripple effect in all aspects of your life.
If you've been following me you know I am passionate in my belief that we each have an innate ability to heal and be well. In the US we have the most expensive health care system of all developed nations but by no means the healthiest. Bloomberg news reported the proportion of Americans dying from coronavirus infections is the highest in the developed world. It’s time to develop a better concept of health care - one with a focus on wellness, not sickness. You’ll see from the list that follows how poorly the US ranks despite spending more money on health care per capita than any other nation.
Here are the numbers as of February 19, 2021
US 493,138
Brazil 243,457
Mexico 178,108
India 151,111
UK 119,614
Italy 94,887
France 83,542
Russia 81,048
Germany 67,249
Spain 66,704
What about Life Expectancy?
An equally important list to look at is the overall lifespan of Americans in comparison to other nations. We rank an abysmal 37th on the list of industrialized countries. Even more sobering is the latest news that suggests we’ve lost a year in our lifespan due to covid 19 deaths.
As a health and wellness coach, it has been extremely frustrating to me over the past year that those with the most public voices with regard to Covid 19 speak only about the virus and the vaccine. There’s been not a whisper about self-care in the midst of all the fear based reports.
What is Wrong with The American Health Care System?
You might say it starts with the misleading name. The real focus of the American health care system is treating illness. As it stands today it should be called The Sick Care System. The US spends more per capita on pharmaceuticals and medical care than any other developed nation. You only need to look at the approach to Covid 19 to recognize we as a nation focus on sickness, not wellness. We need to make a major shift by making wellness our first priority. And we need to do it not only for ourselves but for the beleaguered front line providers who are constrained by the rules of the health care system.
Defining Wellness
In my opinion, wellness should not be limited to health care screenings. They may have value in creating a baseline, indicating where some improvements are needed. For instance, a screening of your blood levels, lipid levels, your heart rhythms, muscle tone, etc. and your nutrient levels could help you know what aspects of your lifestyle need improvement. From there you could develop some health goals that are designed to build on health. Unfortunately in the US health care system, doctors are given little time to advise people on making lifestyle changes except in very general terms. More often because of the limited time with a person, doctors may prescribe a medication as a quick fix to suppress symptoms, This approach does not lead to lifestyle changes that need to be made.
A Better Message for Covid and Wellness
We can’t keep looking at a virus or heart disease or Type II diabetes or even Alzheimer’s as the threat. The true threat is lack of information and guidance on how to be healthy. The US health care system does not do that. It focuses on which medication or procedure will “fight” that virus or disease. Its focus is on correcting or treating instead of preventing. We must shift to a wellness based health care system if we want to be well.
The Basics
Have you had fewer colds or flu this year? The worthwhile message we’ve received from CDC, FDA and news outlets is threefold: wear a mask, wash your hands, and practice social distancing. Overall, people have been healthier by following these practices. What these information sources have failed to discuss is prevention through lifestyle practices that should be a part of every day, pandemic or not. I describe them in 5 sections:
Eat healthy foods. Start with simple whole foods, fruits and vegetables, whole grains, nuts and seeds, legumes, with high quality seafood and meat. To benefit you these foods must be free of additives and chemical preservatives, synthetic hormones and antibiotics. Ideally that means organic whenever possible. Add clean water and herbal teas.
Get enough sleep. Research shows seven to eight hours is a good marker for adults.
Move. The tendons that let you stretch and the muscles that lift you up weaken if they aren’t used. Try the 20 minute rule and get up every 20 minutes, if even for a short stretch. Get continuous movement in some way every day, ideally outdoors where you are breathing in fresh air.
Manage your stress. Unwanted stress is known to suppress your immune system. If you need help, try a simple meditation. I created a short one for anyone who doesn’t feel like they can meditate but would like to give it a try.
Using your baseline bloodwork, consider taking a very limited number of supplements to give your body a boost. Right now, several studies show the importance of adequate D levels in preventing serious covid illness. D cannot be absorbed from the sun in the northeast US between November and March, so most of us here need a little extra help. Metagenics is my preferred manufacturer and you can learn more about them here.
I’m Overweight. Should I Diet to Be Well?
In the US, 70% of adults are overweight and 40% are obese. We know that for most people being overweight is a health risk, but we also know that 85% of diets fail. They fail because they do not establish long term lifestyle practices. Many incorporate restrictive calorie counting that slows metabolism and creates stress and hunger. When you learn to eat properly you will not be hungry. Your body will be getting the nutrients you need and your brain will work to adjust your appetite mechanism because it knows you are getting enough nutrients. Healthy eaters come in all sizes; not all are slender, but it is rare for a healthy eater to be obese.
Our fear-based, sick focused system is not working. It’s time to envision a better way for you and for the future of our country. How do you approach your health care and what will keep you healthy?
Resources:
Food Becomes You - Simple Steps for Lifelong Wellness my playbook for making healthy food prep easy
Food Rules by Michael Pollan - a simply written rule book that tells it all
Health Assurance for All - Inside American Health Care Michael Metzler - how it fails its citizens
