One Nation, Overweight

As I was flipping through the channels tonight, CNBC had a special on called "One Nation, Overweight" that talked about the obesity epidemic in our country. As with anything related to the topic of health and wellness, I was glued to what was being said and, of course, my blood pressure was rising during the discussion of certain topics. The two things that got my blood boiling were 1) the selling of junk food in schools and 2) the development of a pill that suppresses appetite and leads to weight loss. The principal of a school where junk food is sold to help fund activities basically said it is up to parents to educate their children about making good food choices (true but... see #1 below). As usual, I could go on and on about these topics, but here are the main points I want to bring up:

1. Yes, parents do need to educate their children about healthy food, but I can think of two problems with this. A lot of parents don't know enough about what is truly healthy for their children. And what teenager that you know of, if given the options of candy and pizza, would turn down having that junk if it's available?

2. Perhaps a pill will lead to weight loss in the short term, but it does not lead to the lifestyle change necessary to live a long, healthy, vibrant life. And ultimately, every medication comes with risks, regardless of how "safe" it has been tested to be. (P.S.--I'm not anti-medication because in many cases, they are necessary and life-saving. But when it comes to choosing a pill over choosing to eat healthy foods, I object).

3. My same rationale applies to gastric bypass surgery. Which sounds more drastic to you: learning how to eat a diet of plant-based, whole foods or having a dangerous and serious surgery that results in you having to constantly monitor the amounts of food you eat for the rest of your life so you don't either throw it up (sounds appetizing!) or put your now tiny stomach at serious risk?

A positive note that I thought of after watching this show... I am a big fan of the reality show "The Biggest Loser." This season, the winner of the show began as the heaviest contestant in the show's history. He began the journey at 526 pounds. He won the show weighing in at about 240 pounds (with more weight to go). I realize this show is not real life, but he would have been a good candidate for gastric bypass surgery. However, he learned how to change his lifestyle and was successful. When you see someone who has changed their lifestyle to a healthy one, you see the utter joy in their face, as you could see in his. This is true change and this is a lifestyle we should all strive to live!

Ultramarathoning Vegan

Check out this story about Scott Jurek, an ultramarathon runner who also happens to be vegan:

http://www.nytimes.com/2010/05/13/sports/13runner.html?pagewanted=1

Making the connection

Bear with me on this entry... When I first decided to eat a vegetarian diet, I was doing it for health reasons. However, there is the unavoidable fact that when we eat meat and dairy products, animals are involved (and I suppose that's a euphemism... they actually die for us to eat). Until last September, I didn't really question what I was eating or think about it too much. I generally ate healthy but "treated" myself to BBQ, ice cream, chicken popcorn poppers from Sonic. Some people might see animal rights issues and health as distant relatives. Believe me, I used to roll my eyes when I would see a PETA commercial or billboard. But the more information I expose myself to regarding the treatment of the animals we eat, the more connections I am making. Animals suffer on factory farms so that our children can have some chicken nuggets and cheese burgers (that will eventually clog their arteries if they eat enough of them and make them suffer). I was discussing a strange irony with my husband the other day that when you have a raw piece of chicken in your hands, most people cringe (and wash their hands thoroughly to prevent disease), yet thirty minutes later after a stint in the oven, that same piece of flesh is considered delish. I also have been thinking about the connection between the way animals are treated on farms (how they develop diseases, both physical and psychological) and the plethora of human diseases resulting from our overconsumption of animal products. I could go on and on about this subject (don't worry, I won't), and let's be clear, I am not criticizing people who eat meat (as I was doing for most of my life). I am simply asking you to think about the food you eat, where it comes from, and the sacrifices that were made to put it on your plate.

Finding that something

Much of this blog so far has been about nutrition, but I also want to focus on another important aspect of wellness: exercise. Overall, good nutrition is your best bet when it comes to feeling good and staying healthy. But physical activity can bring you such a sense of well-being and satisfaction. And there are so many things you can choose from when it comes to exercise! The simplest thing to do is walk. You don't have to join a gym or use fancy equipment; just get outside and walk! Some people like to go for a bike ride, while others prefer to garden. Swimming is also relaxing and easy on your joints, yet gives you a great total body workout. Whatever your something is, make it something you enjoy. How many times have you heard people say (or have said it yourself), "I have to go to the gym" as if someone is forcing them (you) to go. Gyms are not the only place you can go to get a good workout and feel good about yourself! Find a trail to walk on, go to the park, dig out those rollerblades you haven't used in ____ years, ride your bike with your kids, mow the lawn. My 92 year-old grandmother still goes out and takes her daily walk (or walks on the treadmill when the weather is bad). Whatever you want to do that's physically active will help improve your well-being, reduce stress, and help you feel good about your body. Personally, I like to vary my workouts so I include some strengthening exercises and yoga to supplement my triathlon training and running. Getting involved in activities like triathlon or even running a 5K is fun because there are so many other people involved and all that positive energy rubs off on you! And people in these races come in all shapes and sizes. It is just great to see people out doing something healthy and fun. In the end, it really doesn't matter what you do, just that you get up and move!

But where do you get all your nutrients?

Okay, I admit it. I too used to think that vegetarians were lacking in nutritional elements. Don't you need protein? Don't you need calcium? Yes and yes... and yes you can get plenty of these nutrients without eating meat or dairy products. Our country has one of the highest rates of osteoperosis in the world. We also have a very high consumption of dairy and high protein animal products. The real irony here is the more protein you consume, the more calcium is drained from your bones leading to lower bone density and, in the future, higher incidence of hip fracture. Protein is not only found in meat and dairy. It is in everything, including fruits, veggies, beans, and whole grains. As long as you have a well balanced diet including generous amounts of these foods, you will get plenty of nutrients. So don't worry about us vegetarians when it comes to protein and calcium!

I also want to include this excerpt from The World Peace Diet by Will Tuttle, PhD:

"It's ironic that the burden of justifying possible nutritional deficiencies rests on vegans ("where do you get your protein/vitamin B-12, etc"), because research shows that vegans typically have twice the fruit and vegetable intake of people eating the standard American diet. In recent studies, vegans had higher intakes of sixteen out of the nineteen nutrients studied, including three times more vitamin C, vitamin E and fiber, twice the folate, magnesium, copper, and manganese, and more calcium and plenty of protein... Vegans also had half the saturated fat intake, one-sixth the rate of being overweight, and... people eating the standard American diet were at risk for deficiencies in seven nutrients (calcium, iodine, vitamin C, vitamin E, fiber, folate, and magnesium)."

From Theory to Practice

My family and I are so blessed to be able to live in a neighborhood with great grocery stores that are overflowing with beautiful, fresh produce. I stay home with my son full time and that gives me the opportunity to prepare home cooked, vegetarian meals. We have enough financial security to buy healthy foods in abundance and even organic produce and other such products. But I've been thinking a lot lately about those people who are not as fortunate as we are. In today's economic climate, the number of people struggling to make ends meet is increasing. And there are, and always have been, people who struggle daily simply to survive. How can you worry about cooking healthy meals when you are working two, sometimes three jobs? How can a single mother with four children have the energy to make sure those kids eat enough vegetables? How can families in low-income neighborhoods find fresh produce when their only shopping options are fast food and convenience stores? It's no wonder the dollar menu at McDonald's is so appealing. I know how hard it is to make decisions when I am stressed and tired and when those times occur, the last thing I want to do is worry about eating enough whole foods! There are studies that suggest the investment you make today in the food you eat will save you money in the long run by lowering your long term health care costs. While this may be true, if you are struggling to pay your rent and take care of your kids, it is difficult to see down that long road. Obviously a lot of societal changes need to happen, that's for sure. It is easy for me to sit here and tell everyone how important healthy eating is. But what solutions can we come up with to make the "theory" of healthful eating a reality for low income families? I don't have an answer, but I'd love to know what you think.

Easier than you think

After having a week or so of not eating my best (and certainly paying for it with mood swings and an upset stomach), I needed to get back on track to my healthy diet. And to take it one step further, I determined that I would eat completely vegan today. I have been vegetarian since September of last year, and when I made that commitment, I did not think that being vegan was in the realm of possibility. After reading more about it and becoming versed in the many options available to vegans, I've decided to work toward the goal of living a vegan lifestyle. This might take longer than switching to vegetarianism (which I did overnight), but it is a goal worthwhile to me. Anyway, I was successful today in eating completely vegan and it was easier (and tastier) than I thought it would be! Here is what my menu looked like:

Breakfast: Oatmeal topped with ground flax seed, cinnamon, and strawberries. Ezekiel toast with almond butter. Two kiwi. Water. Green tea.

Snack: Apple with walnuts.

Lunch: (Out at Eden Alley Cafe, a vegetarian restaurant in KC): Sweet potato burrito over a bed of fresh mixed greens. Peppermint lemonade. Slice of vegan espresso cake (okay, not exactly healthy, but I had to try a vegan dessert).

Snack: Lara bar (available at Whole Foods, Vitamin Shoppe, online, and in other stores).

Dinner: Black beans over quinoa topped with 1/2 an avocado. Asparagus. Peach for dessert.

In the past, I thought of vegans as deprived. How can you not eat meat, cheese, and dairy. With a little effort and education, I am beginning to see just how easy and tasty it is. And I must say, I feel much better today than I did yesterday!

Traveling (Part 3 of 3): Hospitals

While in Baltimore, we visited Johns Hopkins University Hospital, an amazingly elaborate facility and world class institution. This is a place where research on all manners of health issues is conducted and people fly from all over the world to find answers to their health issues. So when we arrived at 7:30 am, I walked down to the cafeteria to get a coffee and was amazed by the food selection. Bacon, eggs, and cheese on a bagel, danishes, chips, sausage, and soda. Around the corner was a vending machine with all manner of chocolate, sugar, and soft drinks. Earlier in the year, at a local hospital, we encountered similar choices plus cheese steaks, burgers and french fries for lunch. I'm always amazed that institutions that claim to be promoting health and wellness have such limited nutritious foods. Are they just hoping for repeat business? (Have a couple burgers and we'll see you in our cardiac unit a few years from now!). Hospitals are businesses, after all. There are some healthy options in hospital cafeterias, but certainly not many. Am I the only person noticing the disconnect here?