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“We have to be physically as well as mentally in line, or we’re just not gonna get through the tough spots”

Research shows that frequent travelers and people who work night shifts are at higher risk for diabetes, heart disease and weight gain. A recent Harvard Medical school study showed that people with inconsistent and little sleep experienced an 8% decrease in resting metabolism (this translates to weight gain of ~ 10lbs a year). Participants’ blood glucose levels rose and about 15% of 21 participants were classified as pre-diabetic. Shocking, right?

Another study from the Havard School of Public Health focused on shift work among nurses. Be prepared to read these stats: “those who had rotating night shifts for 1 to 2 years had a 5% increased risk of diabetes; working nights on and off for 10 to 19 years upped the risk to 40%; and women who pulled graveyard shifts for more than 20 years were 60% more likely to develop diabetes than those who never worked at night.“ Sleep deprivation, poor food choices, and decreased physical activity contributed to the shocking stats.

If you can’t avoid shift work or business travel, try to be consistent in everything else so you can better manage your sleep. i.e. keep your meals, exercise, and other healthy habits consistent. As a frequent traveler, I try to maintain a very strict schedule but it is difficult. It’s nice that my meals are regularized even though timing may be off while traveling. I do get regular exercise though, while on the road – sleep deprivation is an exercise inhibitor, and exercise helps you sleep . I also take melatonin at bed time to help get back on track.

It will be much easier to get adequate sleep if all other healthy habits are stable. Consistency is key!

Tyler Cowen, a renowned economist, thinks so. He argues that children have had a heavy influence on food choices since the 1950s which consequently led to the dominance of bland and unhealthy food in the American diet. The rise of fast food during this period responded to, and encouraged, this dismal result.  Whether or not you agree, the bottom line is that we don’t spend much time on our food these days, either due to time and economic restraints or most commonly, lack of nutritional information. The latter especially applies to children who face poor nutritional information/food options in schools.

Cowen visits ethnic restaurants as part of his research. He theorizes that “immigrants rejuvenated the American Palate.” Improving your palate and staying healthy is very simple, and does not require as much adventure for those who don’t enjoy food exploration (and avoid eating at restaurants). Cooking for yourself can be enough adventure Simple healthy foods can be made flavorful with some spices. If time is an issue for you, cooking and shopping in bulk (i.e. frozen veggies) could be a solution.

Like Cowen says, if it tastes good, your kids will eat it! Healthy habits are contagious and kids typically employ/adapt to similar food choices as their parents. They may need a little encouragement but nutritious food can be tailored to whatever palate! Check out some of my recipes and food options here.

Please do share any recipes or culinary experiences. Also, thoughts on the article?

“At Starbucks, the price of coffee isn’t so expensive. But the profit margin changes when you order any special blended milk and sugar concoction.” You end up paying more for calories and sugar – a Starbucks caffe vanilla frappuccino grande contains 58g of sugar!

Sugar is one of the most toxic ingredients in prepared foods. It affects both psychological and physiological functions: it is “addictive” and puts one at high-risk for fatal diseases like cancer, high blood pressure, cholesterol, etc. It triggers changes in the brain and signals compulsive food consumption. The cost of coffee more than quadruples if you count the impending high calorie and sugar intake.

I was “addicted” to the lemon pound cake at Starbucks. That was 3 years ago. Since I eliminated all processed food with sugar and unhealthy fats, I no longer have a sweet tooth. Dried pineapple tastes very sweet to me. I now just order a green tea at Starbucks

Dr. Lester Breslow, a renowned public health expert, died early April at age 97. He studied the effects 7 healthy habits, which he himself practiced, on life expectancy. The study followed people over 20 year intervals and strongly found that “a 45-year-old with at least six of the seven healthy habits Dr. Breslow chose as important had a life expectancy 11 years longer than someone with three or fewer.” Dr. Breslow also “found that a 60-year-old who followed the seven recommended behaviors would be as healthy as a 30-year-old who followed fewer than three.”

So what are the 7 healthy habits? They are as follows (in no particular order of importance – they are all important ):

1. Sleep 7-8 hours. Lack of sleep has so many spillover effects outside of obesity and associated health risks, especially for children. I try to maintain a consistent bed time of 10pm.  I wear a sleep mask and ear plugs, and also take melatonin to help with getting that vital 7+ hours of sleep. I suggest setting a strict bed time, and cutting off TV a few hours before the designated time.

2. Exercise regularly, even if it is moderate exercise. Even 30 minutes of leisure exercise a week is enough to get some health benefits.  It is a stress reliever and a great way to kickstart/end your day.  I mainly do weight resistance training, and try to be as active as possible. You can even make exercise more fun with dance classes like bhangra and samba. Let’s Move!

3. Do not smoke. Smoking is the most preventable cause of death in America. Sudden cardiac death (SCD) is among the long list of health risks associated with smoking.

4. Avoid alcohol, or drink in moderation. Save your liver and health by drinking a couple glasses of wine a week for example. Obesity can cause same liver scarring as alcohol, and both can cause unimaginable liver damage when combined. Moderate or cut off alcohol consumption if possible, and find healthy substitutes like water, green tea etc

5. Maintain a healthy weight (calculate your BMI here – you want it to be under 25). Try to practice the other 6 habits in order to decrease your BMI. Weigh yourself daily, I weigh myself everyday. It is a good way to track my progress and see what does or does not work for me.

6. Eat regular meals. My meals are very regularized. I have consistent meal times: breakfast at 7am, lunch at 11:30am, and dinner at 5:30. I eat fruit as a snack in between meals. My regular meals: oatmeal for brakfast, and a mix of 1-2lbs of green veggies, sweet potatoes, brown rice, sardines,  salmon, and lots of other protein. Check out the latest newsletter for a detailed eating plan.

7. Eat breakfast. I eat oatmeal (100% oatmeal, not instant) every single day for breakfast. I add cinnamon and cocoa for flavor, dried fruit (cherries most of the time), skim milk, and protein powder as protein satisfies longer. Be careful of yogurt though!

I adhere to all 7 habits and am healthier than I have ever been. Which do you adhere to, and how has this affected your health/weight loss?

A 500-page report, “Accelerating Progress in Obesity Prevention,” has been issued by the Institute of Medicine. The report, available free online, makes a series of recommendations. Among them, clinicians should:

• routinely screen for BMI, counsel patients, and offer behavioral interventions to improve diet and physical activity;
• receive instruction on preventing and treating obesity, beginning at the professional school level;
• serve as role models by advocating for improved nutritional and exercise resources in their communities.

IOM report (Free)

Today, we should take his advice to say ourselves!

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