Did you know?
Bakeries and confectioners’ shops often pipe fake aromas into the air because the scent of sugar is so emotionally powerful. (In fact, sugar is addictive.)
Supermarkets select that cheesy music for a reason: marketers have figured out which tunes reduce our blink rates, causing a “somnolent” state. In other words, Celine really will turn you into a food-famished zombie.
Food producers make about 3,900 calories for every man, woman, and child. That’s up from 3,300 in the 80s, with no end in sight. To handle this surplus food, food producers just make the portions bigger. (Maybe they don’t know about Africa?)
You can read more by checking out this clickativity right here.
Merry Christmas and Happy Holidays to you and yours. Here’s to your health!
Isn’t it telling that we even think of the holidays as something to survive? And yet, we do. If that’s not a clear indicator of stress, I don’t know what is. I think a great deal of the immune suppression, weight gain and poor moods many people experience during the holiday season is not necessarily food-related but rather stress-related (though unhealthy foods are themselves a stress to the body). Here are my suggestions for alleviating stress during this time – as well as some culprits to be aware of that we often simply miss.
Tips to Stop Stress:
Step 1: Insist upon 30 minutes of “me time” every day. This should include some physical activity, such as a walk or quick work-out, and ideally some meditation, prayer or other time to reflect peacefully. Do more if you can, but treat yourself to 30 minutes at the very minimum. Anything that allows for you to breathe deeply, gather your thoughts, and refresh yourself is the ticket. Absolutely insist on this for yourself – you can gain more benefit from this than any other single action you take to be healthy during the holidays.
Step 2: Limit your driving time as much as possible. Stopping at several parties, giving rides or running to the store for the tenth time to get that last ingredient can be incredibly stressful, especially during traffic peaks. “Save up” your errands and tasks, coordinate driving and party stops ahead of time, and skip as much as you can. I’m always surprised by how simple it is to just say no to something I thought was needed – often, it turns out to be just a “want”, and the stress I save myself is something far more desirable.
Step 3: Get good sleep. It’s more important to get six or seven hours of good sleep than a lot of bad sleep. If you’re in bed for eight hours but spend three of them thinking of all you have to do, you’re not going to be refreshed. You might get a little less sleep during this time of year – that’s okay. Give yourself a break and focus on making time for enough quality sleep, not just “enough” sleep.
Step 4: Do it later. This is not the time of year to attempt any 11th-hour goals, such as home improvement projects (your guests won’t mind working around a problem – really). Forgot to renew your license or get the kids to the dentist after the Halloween sugar siege? Save it for January. It won’t matter.
Stress Comes in Many Forms:
There are also plenty of unlikely stress factors we forget about. First of all, consider that any change – even a good change – can be incredibly stressful to the mind and body. Good things can be stressful in their own way. It’s things like the “come-down” on the drive home from a festive gathering or the unexpected (but strangely inevitable) bickering after a long day flying to see beloved friends or relatives. It really is critical not to overload activities, daily goals or your general schedule. Give yourself and your loved ones adequate time to enjoy each good thing.
Second, the psychological impact of the “end” of the year – and the national pastime of making “New Year’s Resolutions” – can be overwhelming and depressing for many people. The holidays are one of the most stressful, serious, difficult times of year for many – everything in one’s life comes into sharp focus in the midst of a distracting whirl of activity and ritual. I encourage my loved ones to avoid any serious reflection or making resolutions if it feels at all like unhealthy pressure. Setting goals for self-improvement is a sign of a healthy and motivated mind – but personally, it’s something I like to do before the holidays even start. Self-improvement is a year-round activity, not a December obligation. When a goal pops into your mind and you weigh it, try taking the first step right then – and if you can’t, choose the right time, not an arbitrary time based on everyone else. Don’t put the pressure of “once a year” on a healthy ambition. Let it begin when you’re ready to begin it. You’ll be more successful that way, anyway – and your holidays will be more relaxed.
Finally, it can help to remember to focus on others, not yourself – give yourself a little break. We’re often our own worst critics. Of course, this doesn’t mean you should let your diet or good habits slide. (Think of healthy choices as gifts to yourself – don’t you deserve to feel good?) But I’m confident you’re already making many wise health decisions, so remember to focus on the positive.
This week’s Smart Fuel is a collection of foods that are sulfur-rich. Such foods are excellent for inflammation-related complaints ranging from arthritis to skin rashes. (Sulfur is necessary to help repair and rebuild tissues, bones and cartilage.) These foods are especially great to eat in winter, when both skin and joints can take a beating from changes in air temperate and moisture.
Garlic (fresh only – not chopped, powdered or peeled cloves)
Psst…Another excellent anti-inflammatory food is fresh pineapple. This fibrous fruit contains bromelain (in fact, it’s the only food on earth that does). Bromelain is an enzyme that digests certain proteins. It’s great for helping skin look younger, and it’s also an anti-inflammatory.
Pineapple ranks around 50 on the glycemic index, so it’s not a fruit you should consume too frequently. But, as an alternative to desserts, this is a healthy treat to enjoy during the holidays, when fresh pineapples are often on sale.
Worker Bees’ Daily Bites
1) Gosh, thanks, Labelman!
The FDA has created an interactive online tool to help people better understand the Nutrition Facts Label. Visitors to the site learn to “Make Your Calories Count” with the help of Labelman. Yes.
The program helps explain percentages, serving sizes and caloric information.
The Nutrition Facts Label has been criticized virtually since its introduction. The label is perhaps misleading to some because it is based upon a 2,000 calorie-per-day diet, which is much more than many people, especially women, need to consume. Additionally, nutritional percentages are somewhat misleading. A candy bar may “only” have 20% of one’s daily recommended saturated fat intake, but that doesn’t make a candy bar healthy. The big problem with this percentage standard is that the actual product may be ridiculously high in fat, sodium or sugar, but appear to be “low” compared to the total daily limit. For example, a soda may contain about one-eighth of the recommended daily sugar for a 2,000-calorie-consumer. But soda is nothing more than sugar water and is therefore one of the worst things you can put in your body.
Cynics in the health industry point out that this “percentage” comparison standard, which does not actually reflect the individual merit of the product, almost encourages unhealthy eating habits.
We’re not sure how helpful a guy named Labelman could be, but we want to know why the standards are what they are, anyway. Who says 160 grams of carbohydrates a day is desirable? Is saturated fat really so terrible if it’s properly balanced with health fatty acids like Omega-3? And how about serving sizes – who really only drinks 8 ounces of something or eats 7 chips? Discuss, Apples.
2) Seven Ways, Same Result
The New England Journal of Medicine released a study today that says newer tests are not appreciably better at predicting heart attacks than standard tests. Now, if you run a Google search for this story, you’ll find that they are all suspiciously alike – even newspapers in India are running the same lines. What that means? A press release or a statement from NEJM, most likely. (Yes, this happens all the time.)
The study of some 3,900 people found that testing for CRP, homocysteine and other substances (considered the new rock stars in heart disease treatment) aren’t much better at predicting heart problems than a good old cholesterol or blood pressure test.
This study reveals some interesting things. Let’s read between the lines. It doesn’t necessarily mean that CRP or homocysteine tests are bad; it simply means that obvious factors are enough to determine risk. Guess what those obvious factors are? Even the conservative NEJM discusses them:
However, the standard risk factors — high blood pressure, high cholesterol, family history, advanced age, smoking, obesity, lack of exercise and diabetes — proved to be just as accurate when it came to predicting heart disease.
Testing cholesterol is still a great way to go, not because cholesterol is bad (like mainstream medicine would have you believe) but because it is indicative of inflammation. Many of the other easy-to-see risk factors are entirely preventable through lifestyle choices. In a roundabout way, this long-term study reflects what we already ought to know: an expensive test can show what’s already written all over one’s face.
Here’s the money quote:
“This really supports the value of focusing on risk-factor reduction, not looking for a magic blood test,” said Dr. Richard Stein, director of preventive cardiology at Beth Israel Medical Center in New York.
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