Yesterday, I went to the Zoo with my family. Two ads I saw throughout the day made me think a lot about food and health. First, I saw a poster. The poster had a picture of animals grazing. Then, there was the info...Animals graze on natural food found in their environment. It is good for their health and the environment. The second was a photo in the newspaper I was reading in the car of an old advertisement with Uncle Sam and Garden Vegetables. The ad was from World War II and the caption stated that 40% of all produce was grown at home during that time.
These two posters put together a chain of thoughts for me that have been brewing for a few weeks. Of course, the low carb vs low fat diet war is constantly raging in the media. Lately, the argument has really bothered me. What a healthful diet comes down to-- when you really listen to both arguments-- is exactly what those posters pointed out. If you listen to the top diet experts on both sides, they agree that the best foods are those that are found whole in nature, in backyard gardens, or if you want the convenience at your local farmers markets.
If you look at both sides of the argument low carb vs high carb, there may be some slight variations but there is definitely a common theme that they do agree on. We need to eat MORE VEGETABLES! We DO NOT NEED more starchy vegetables like corn, peas, & potatoes. What we do need is more vegetables that are rich in vitamins, minerals, antioxidants, and other phytochemicals that protect our hearts, blood vessels, and brain. We need more leafy greens, onions, peppers broccoli, cauliflower, radishes, cucumbers, celery and cabbage. We need more radishes, mushrooms, green beans, eggplant, zucchini and tomatoes.
If each one of us took time to focus just on eating more of these natural foods instead of something processed we could become healthier as individuals, as communities, and as a nation. Since the farmers markets are now open, it is the perfect time to make an effort. I challenge each of you to swap one processed food (anything from white bread to pepperoni) in your diet everyday for one of these vegetables! It is a small change, but if you continue and stick with it, you will be much healthier in the long run.
Monday, June 27, 2011
Saturday, June 18, 2011
Happy Father's Day!
Tomorrow is Father’s Day, so I wanted to take a few minutes to say Thank you to my dad. More than a few times, I have been a little hard on my dad. Specifically, I tend to be critical of his portion sizes. It’s my job; besides, I really want my Dad to be around for a while and I know that it is important. It’s easy for me to be critical but I haven’t shared the positive part. My dad has been a wonderful role model for healthy living since the time I was little and my most vivid memories of childhood really reinforce that.
First, it is an odd memory but I remember vividly when my dad quit smoking (I’ll stress that when he started the health risks weren’t so well known). It wasn’t easy but he did it for us as a family and I admire that.
My dad has also been a great example of an active person. If I think back even from the time I was very young, my dad was never the couch potato. He taught us to find activities we enjoy and have fun with them and the family. From the time I was born, my dad played softball. He also bowled, swam with us, took us for walks in the woods, hit golf balls with us, took us fishing and kept us active.
He has also supported our efforts to be active. My dad would cut down golf clubs so that we had our own to use. He built a rope and pulley system in our backyard so that my brother could have batting practice whenever he wanted. He even let my brother pitch baseballs against the brick on the house for hours--leaving little marks in the brick that are still there today. Tomorrow, while I’m not part of the foursome, my dad is still keeping active with my brothers for an annual father’s day golf outing.
It doesn’t stop with activity either, my dad set the example for healthy eating too. First, we always ate meals as a family. Even on days when we were busy running with activities, we ate dinner together. It may not seem important but healthy families and healthy meals are built around family meals. My dad also is a very good role model when it comes to eating your veggies. He eats them all and encourages us to do so in his own way. My dad plants a garden that can feed the entire family (that includes all siblings, nieces, nephews, distant cousins, in-laws, and the neighbors). Just this past week he picked a bag of lettuce for me that has fed us all week, and I still have enough to share. He probably doesn’t think of that as encouraging healthy eating. But, giving someone 2 weeks worth of mixed greens sure does go a long way. I just can’t wait until the Green Beans, Cucumbers & Tomatoes are ready.
Thank you Dad for setting us on a path to a healthy lifestyle and thank you for teaching me how to be a role model for my girls. Of course, that doesn’t mean that you are off the hook for the portion sizes :). I love you! To rest of you Dads out there, I encourage all of you to think of ways you can be role models and get your children to be active & eat healthier too!
Happy Father’s Day!
First, it is an odd memory but I remember vividly when my dad quit smoking (I’ll stress that when he started the health risks weren’t so well known). It wasn’t easy but he did it for us as a family and I admire that.
My dad has also been a great example of an active person. If I think back even from the time I was very young, my dad was never the couch potato. He taught us to find activities we enjoy and have fun with them and the family. From the time I was born, my dad played softball. He also bowled, swam with us, took us for walks in the woods, hit golf balls with us, took us fishing and kept us active.
He has also supported our efforts to be active. My dad would cut down golf clubs so that we had our own to use. He built a rope and pulley system in our backyard so that my brother could have batting practice whenever he wanted. He even let my brother pitch baseballs against the brick on the house for hours--leaving little marks in the brick that are still there today. Tomorrow, while I’m not part of the foursome, my dad is still keeping active with my brothers for an annual father’s day golf outing.
It doesn’t stop with activity either, my dad set the example for healthy eating too. First, we always ate meals as a family. Even on days when we were busy running with activities, we ate dinner together. It may not seem important but healthy families and healthy meals are built around family meals. My dad also is a very good role model when it comes to eating your veggies. He eats them all and encourages us to do so in his own way. My dad plants a garden that can feed the entire family (that includes all siblings, nieces, nephews, distant cousins, in-laws, and the neighbors). Just this past week he picked a bag of lettuce for me that has fed us all week, and I still have enough to share. He probably doesn’t think of that as encouraging healthy eating. But, giving someone 2 weeks worth of mixed greens sure does go a long way. I just can’t wait until the Green Beans, Cucumbers & Tomatoes are ready.
Thank you Dad for setting us on a path to a healthy lifestyle and thank you for teaching me how to be a role model for my girls. Of course, that doesn’t mean that you are off the hook for the portion sizes :). I love you! To rest of you Dads out there, I encourage all of you to think of ways you can be role models and get your children to be active & eat healthier too!
Happy Father’s Day!
Thursday, June 16, 2011
Only in Fayette County
Four years ago I never could have dreamed that almost 200 people would show up in Connellsville, Pennsylvania to go for a Walk! After multiple attempts to try to get people in my hometown out and moving to make Fayette County a place to live, the idea of a walking series was a shot in the dark. The first walk was in Hopwood and of course I didn’t think we would get 20 people but apparently, this was the way to get people moving in this town.
Despite all of the “only in Fayette County” stories you hear, this is one I am proud of...
Only in Fayette County will residents that range in age from 2 to 88 get together on a weekly basis to walk, to learn about their community, to experience the beauty of the natural landscape, to embrace their heritage. This community is rich in architecture, art, history and tradition and because of a dedicated group of individuals --the Fayette County Healthy Lifestyles Task Force--more people are able to experience it. I hope that these walks, while not the most strenuous workout will inspire our community to move more. Even if that doesn’t happen, I think that those of us who have walked are becoming healthier in their own way. Friendships are being made and rekindled. As people walk and listen, you see peoples faces change from a look of embarrassment to a look of pride in the sites we have.
If you live in Fayette County, Pennsylvania or even if you just visit, I hope that you will join us on a Wednesday for a walk. Maybe, it will get you out and walking more often!
If you want to check out the schedule visit their FB page Fayette County Wednesday Walks or check out a video from the first walk of this season!
Despite all of the “only in Fayette County” stories you hear, this is one I am proud of...
Only in Fayette County will residents that range in age from 2 to 88 get together on a weekly basis to walk, to learn about their community, to experience the beauty of the natural landscape, to embrace their heritage. This community is rich in architecture, art, history and tradition and because of a dedicated group of individuals --the Fayette County Healthy Lifestyles Task Force--more people are able to experience it. I hope that these walks, while not the most strenuous workout will inspire our community to move more. Even if that doesn’t happen, I think that those of us who have walked are becoming healthier in their own way. Friendships are being made and rekindled. As people walk and listen, you see peoples faces change from a look of embarrassment to a look of pride in the sites we have.
If you live in Fayette County, Pennsylvania or even if you just visit, I hope that you will join us on a Wednesday for a walk. Maybe, it will get you out and walking more often!
If you want to check out the schedule visit their FB page Fayette County Wednesday Walks or check out a video from the first walk of this season!
Wednesday, June 8, 2011
One Less Burger a Week
I am by no means an environmentalist. I recycle, I love nature but I know that I waste water and use too much plastic. I was floored however to see how much of an impact eating healthier can have on our environment. As I was looking at some research on decreasing saturated fat and how that impacts insulin resistance (Yes, I am a nerd that actually reads research in my field all of the time) I stumble across an article about eating to reduce your carbon footprint.
So here’s the deal. If you decrease your saturated fat intake (that’s the bad fat) by just one ¼ pound hamburger a week you will be taking a step toward better health. If every American decreased their intake by 1 ¼ pound hamburger a week it would be the same in reducing global emissions as taking an estimated 4-6 million cars off the road. I had to double check the source on that and it is actually true!
Of course, some of you will laugh but it can make a big impact on both health and the environment if we eat too much. If you don’t want to give up your beef, however, there are ways that we can still make a difference. Look for local farmers and buy your food from them! A typical American meal contains food that has been shipped from 5 different countries. If we support those farmers in our communities, we can make an impact on the environment, the economy & our health. The lesser the distance, the fresher the food, the fewer preservatives!
So here’s the deal. If you decrease your saturated fat intake (that’s the bad fat) by just one ¼ pound hamburger a week you will be taking a step toward better health. If every American decreased their intake by 1 ¼ pound hamburger a week it would be the same in reducing global emissions as taking an estimated 4-6 million cars off the road. I had to double check the source on that and it is actually true!
Of course, some of you will laugh but it can make a big impact on both health and the environment if we eat too much. If you don’t want to give up your beef, however, there are ways that we can still make a difference. Look for local farmers and buy your food from them! A typical American meal contains food that has been shipped from 5 different countries. If we support those farmers in our communities, we can make an impact on the environment, the economy & our health. The lesser the distance, the fresher the food, the fewer preservatives!
Tuesday, June 7, 2011
MyPlate
Last week the USDA replaced the Food Guide Pyramid with a new MyPlate icon. Professionally, I think the plate is a big improvement. A plate is a tool that I frequently use when counseling patients. I have read pros and cons of the new plate. Some think it has too many carbs, others not enough vegetables but in the end it is still not the end all of the healthy diet. What it leaves out is the most important piece. One plate does not fit all. The website tries to make up for it with personalized plans but “personalized” is a relative term.
Your health status, your age, your activity level, what types of activity, your job, your cultural preferences all make a difference. While some people can do well with less carbs, if you run marathons you need the carbs for energy. While some 30 year old males need 3000 calories a day, others need 1800. Health can be achieved if you eat vegan, vegetarian, low carb, high carb etc as long as you have enough variety and get the right nutrients for your body.
What the tool does teach well is portion control. Our portion sizes have exploded and this is one place the new icon will be more effective than the pyramid. I also think it will make much more sense for kids! Teaching kids the proper amounts and proportions in school will be much easier with the new icon. It makes it more real for them. Schools are probably where it will be used most so I’m all for it.
For the rest of us, check out the website www.myplate.gov and use it as your starting guide. Use the scale and your health to see if the plan it provides is right for you!
Your health status, your age, your activity level, what types of activity, your job, your cultural preferences all make a difference. While some people can do well with less carbs, if you run marathons you need the carbs for energy. While some 30 year old males need 3000 calories a day, others need 1800. Health can be achieved if you eat vegan, vegetarian, low carb, high carb etc as long as you have enough variety and get the right nutrients for your body.
What the tool does teach well is portion control. Our portion sizes have exploded and this is one place the new icon will be more effective than the pyramid. I also think it will make much more sense for kids! Teaching kids the proper amounts and proportions in school will be much easier with the new icon. It makes it more real for them. Schools are probably where it will be used most so I’m all for it.
For the rest of us, check out the website www.myplate.gov and use it as your starting guide. Use the scale and your health to see if the plan it provides is right for you!
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