Eat to Live Diet

Usually I will publish research here from leading institutions to keep track of new findings; however, sometimes the best research is from the experiments you conduct yourself. With the New Year in full swing I decided to try my own experiment, which would help me work towards my resolutions this year: getting my diet in check and losing weight--an on-going battle with my genes and cultural upbringing.

The first full week of January of 2014 my husband and I began a new diet and challenge with the Eat to Live diet. I had hear about Fr. Fuhrman's research and outcomes from the Institute of Integrative Nutrition, where I am enrolled in a certification program to become a health coach. I then forgot about it for almost 8 months when I came across the book again on my honeymoon. When we returned home I bought the book, and we have now been on the diet for 2 weeks.

Dr. Fuhrman has a 6-week diet plan as a transition into the "life plan." I have found it to be one of the simplest and clearest set of guidelines out of any diet I have ever tried. Here are the basic guidelines:

• Eat at least 1 cup of beans / day
• Eat at least 1 lb. of green leafy vegetables / day
• Eat at least 4 fruits / day
• Limit starchy veggies or grains to 1 cup / day
• Limit nuts to 2 ounces / day
• Limit caffeine to 1 cup of coffee / day or less
• no oils, sugar, processed foods, salt additives, alcohol

While it has been difficult as times over the last two weeks, suck as meeting friends at a bar that where in town, it has also been rewarding. To date I have lost 6 lbs. over the last 2 weeks. My skin also looks cleaner and I just generally feel good. My birthday is 1 week shy of the 6 weeks, so I will be breaking the diet a week early, but I can already see a future eating this way for both my immediate goals, and for long term health. 

I would encourage everyone to jump in and take this 6-week challenge!

CDC and Healthy Weddings

Who knew that the Center for Disease Control and Prevention (commonly known as the CDC) was interested in your wedding day? I guess that just goes to show you how dangerous marriage can be! All jokes aside, there are some great, simple tips that the CDC recommends:

Wedding Checklist: 10 Tips for Physical and Mental Health

1. Get at least 2½ hours of physical activity a week. The more you do, the greater the health benefits and the better you'll feel—not only for the wedding, but beyond.
2. Do more physical activity if you want to lose weight. Physical activity increases the number of calories your body uses for energy—that is, how many calories your body burns off.
3. Plan your workouts. It may be tempting to cram in workouts to drop weight quickly right before the wedding day, but this can lead to unwanted stress and injury.
4. Love yourself and others with heart-healthy eating that includes plenty of fruits and vegetables and foods low in sugar, salt, and saturated fat. Avoid crash diets. Check out heart-healthy menus for the wedding, reception, and other celebrations.
5. If you smoke, quit now. It's a perfect gift to yourself and loved ones.
6. Learn ways to manage stress, including finding support and asking for help, connecting socially, maintaining a normal routine, setting limits, and relaxing. Talk with others about your feelings and take care of yourself by sticking to your normal routine.
7. Drink alcoholic beverages in moderation, which is defined as no more than 1 drink per day for women, and up to 2 drinks per day for men. Choose not to drink and drive.
8. Get 7-9 hours of sleep each night.
9. If you're going abroad for your honeymoon, get travel health information for your location. Know what vaccinations you will need for the trip.
10. Get your check-up. Don't put off exams and health screenings.

Preparing for Your Honeymoon

• Research ways to stay safe and healthy during your honeymoon. Keep up with latest travel information and safety tips from the U.S Department of State.
• Stay healthy on a cruise. Cruise ship outbreaks of nausea, vomiting, and diarrhea, primarily caused by norovirus, have been reported. The best way to prevent illness is frequent handwashing with soap and water. If soap and water are not available, alcohol-based hand sanitizer (containing at least 60% alcohol) is a good second choice. You will see hand sanitizer dispensers throughout your cruise ship—use them.
• Check the health scores for cruise ships. Vessel sanitation programs give information on everything from the cleanliness of cutting boards to food inspection reports.
• Whether you're going abroad or staying close to home, pack and use sunscreen, insect repellent, and appropriate safety gear for activities (such as helmets, life jackets, and knee pads). These steps may lower your risk for illness and injury.

Being True to Yourself

Ask yourself a few questions. Does your partner seem overbearing or controlling? Is there any abuse or violence in your relationship? Often, intimate partner violence starts with emotional abuse. This behavior can progress to physical or sexual assault.

• Pay attention to anything interfering with your ability to be safe and healthy or increasing your risk for disease or injury.
• Schedule an appointment to see your health provider, a counselor, or others for help if you are feeling depressed or anxious.

FDA and Sugar Limits

Over the last few weeks there have been a few articles written about health concerns over the amount of sugar that we eat in the US. The New York Times recently published an article by Mark Bittman, the lead food reporter for the NY Times, about sugar's toxicity. His writing sourced the "Center for Science in the Public Interest's" report on sugar levels, which can be read here: http://www.cspinet.org/new/201302131.html



In this article scientists are urging the FDA to create recommendations for sugar consumption to moderate daily intake. One of the culprits of this sugar overload is the large sized sodas sold everywhere in this country. Research supports that diseases such as heart disease, diabetes, and obesity are largely preventable conditions that have been created and made worse by the consumption of large amounts of sugar. The argument for regulating these massive sized sugary beverages is based on public health concern.

Which ever side you are on the regulation of food and related products, the issue remains that the public does not seem to understand the seriousness of sugar toxicity on the body. Considering the amount of money these diseases place on our economy, it seem to make sense that the FDA should weigh in on the issue. As the public waits to hear the news on recommendation levels, which Science already knows, regulation is left up to the individual consumer to educate themselves on these issues. As a growing public heath concern continues, maybe one day the FDA will decide to do it's job and stand up to corporate interests to protect the American people.

Active Isolated Stretching

I'm in the middle of reading a few food-related health books right now. One of them is Scott Jurek's "Eat & Run." I am still in the beginning bits of the book when I came across Active Isolated Stretching. Has anyone tried this?

Apparently something unique about this method is that you only need to hold the stretch for 2 seconds at a time. This is in some direct contrast to the usual deep, long holds of Bikram Yoga, where I get my stretching fix normally.

Jurek gives some examples of stretches that I am looking forward to trying out. On page 34 he gives some instruction for stretching the hamstring.
1. Lie flat on your back
2. Loop a belt or robe around the ball of one foot, holding the rope in your hands
3. Keep leg straight and life roped leg
4. Kepp lifting until you can feel it in the back of your thigh
5. Hold for 2 seconds
6. Relax and lower down leg
7. Repeat 5 - 10 times

I'm looking forward to trying this one, because a PT friend of mine has told me that I have tight hammies. As the method proclaims, I imagine that this would be a safer stretching method than longer holds; however, I don't think it will replace my monthly Bikram class. Good to have a daily option though.