Mark Scaling a Mountain!

It’s Never, Never Too Late to Start Getting Healthy!! | Healthy Aging Series: Part 2

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I’m 65.

I’ve been pretty serious about my health most of my adult life. This is due, in part, to the many people that have mentored me and influenced me these past decades. 

I see my doctor and dentist twice a year.

I work out almost every day.

I hike and walk every week.

I cycle (during the warmer months) every week. 

I lift weights or do body weight exercises 3-4 times a week.

I recently eliminated “added sugar” from my diet and dropped 20 lbs.

I still have lots of things to work on, but it’s never too late to get started.

I have worked on the stress in my life, and I been doing mindfulness practices to help.

I’m working at reducing the sodium in my diet with the hopes of reducing my blood pressure.

I’d like to get my percentage of body fat down to around 18%.

Like I said, it’s never too late!

In a recent New York Times article by Gretchen Reynolds (September 18, 2019) entitled, “Taking up Running After 50? It’s never too late to Shine,” she writes that, “middle age is not too late to take up intense exercise training and begin banking many of the health benefits of being an athlete.” I love this analogy of banking health benefits! She explains that older athletes have fewer long-term health conditions, take fewer medications, have fewer hospital or medical visits, and their physical function is excellent.

Again, it’s never too late!!

I’ve mentioned in an earlier blog a book that my father gave me 2 decades ago, “Dr. Bob Arnot’s Guide to Turning back the Clock.” Arnot writes, “You can set back your biological age, like rolling back the miles on a car’s odometer. How much? A sedentary forty- or fifty-year-old can realistically expect to test as a healthy twenty-five-year-old after as little as six months.” This is a book worth reading if you want to become more active and reverse aging. I have two copies in my office, and I’ll loan you one!

Bob Arnot’s advice, “It’s never too late!”

Another book that inspired me during this past decade was, “Younger Next Year: Live Strong, Fit, and Sexy -Until You’re 80 and Beyond,” by Chris Crowley and Henry S. Lodge, M.D. This is a very hopeful book. Crowley is eight-four-years-old and continues to be active and in very good health. He writes that, “you may want to think about the fact that 70 percent of premature death is life-style related.” “Premature death,” he explains, “means before you’re deep into your eighties.”

Crowley and Lodge agree, It’s never too late to start preparing for old age!!

Here is my advice:

The sooner you become more health conscious, the better your chances of living a long and healthy life.

Let that sink in. 

This means getting more health conscious about:

  • Good nutrition
  • Being active
  • Having something to get up for every morning
  • Maintaining good relationships
  • Learning to adjust to the things that will not adjust to you

I’m sitting in a Starbucks in Colorado as I write this blog. I’m getting ready to hike The Incline. It’s a mile-long train up the side of Pike’s Peak that increases in elevation by 2000 feet. I try to do it every time I visit, to test myself. It’s usually takes an hour and fifteen minutes to make it up that mile stretch. We’ll see about this time.

Why do I do things like this?

Because I’m doing what I can now to ensure that I live a long and healthy life.

It’s never, never too late to get started!

Book Mentioned in Blog By Mark Neese

 

 

 

 

 

 

 

 

This is part two in the Healthy Aging Series, written by Mark Neese, LCSW, BCBA. To see more entries in this series, click here.

Nutritional and Medical Disclaimer for True North Counseling, LLC

In viewing this website (and blog), it is assumed that you understand and acknowledge that the services and information, provided by True North Counseling, LLC may involve recommendation to improve your general health, fitness and well-being, including nutrition/diet advice and suggestions for physical activity.  In accepting this information, understand that it is under your best discretion to be respectful to your body when engaging in physical activity and/or changing dietary habits. It is recommended to consult with your primary physician before starting any new/recent exercise or eating routine and to get annual check-ups to assess current health and fitness status. Do not overlook the importance of having a team-approach when health is involved. Regular visits with both your physician and registered dietitian will allow you to create the best possible, balanced approach in meeting health and performance/fitness goals.

2 or 3 pounds a year

The 2 or 3 Pounds a Year Club

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It doesn’t sound like much: 2 or 3 pounds a year. But in ten years you’ve added 20 pounds. In 20 years, you’ve added 40 or 50 pounds, even 60. 

I’ve had a membership in this club and, unfortunately, I put on 25 extra pounds in 8 years. 

Many, many Americans are members of this club. To be precise, 160 million. That’s how many Americans are overweight or obese.

I apologize for my insensitivity. This is not a club. 

For many, it’s a prison. It’s a life of hopelessness.

Most of this added weight comes from added sugar. I have used the word “insidious” to describe the effect that sugar is having on America and its children. Everywhere I look, people are carrying many, many extra pounds of adipose tissue (fat). They were fit and lean in their twenties and thirty years later they struggle with a high body mass index. I’m noticing it with children as well. 

Do you want to cancel your membership to the “2 to 3-Pounds-a-Year-Club?” Then you’ve got to do something different.  Alcoholics Anonymous warns us about doing the same thing over and over and expecting different results. We are reminded that they call this insanity. 

Two Options for Getting out of the Insanity Club

First, hire a personal trainer that can help you put together an exercise and nutrition plan. Make sure they are certified. I’m certified with the American Counsel for Exercise (ACE) and I believe that this is the best program because it initially focuses on stability and mobility.

You can find them at most fitness facilities, or you can hire them individually. Simply google ‘personal trainers’ in the city where you live.

I practice the Paleo Diet (and lifestyle) and believe that it’s the most nutritious. It also addresses the sugar problem. Make sure your trainer has a certification in nutrition and expect that they will be able to give good information and guidance (within their scope of practice) about nutrition. 

Your second option is to be your own trainer and nutritionist. If you choose this option, you’re going to need some help changing the status quo in your life. Think, KISS. Think “exercise and fitness for dummies.” 

I’ve selected three books with simplicity and comprehensiveness in mind. All are in the “Dummies” series of books. 

“Fitness Walking For Dummies,” by Liz Neporent.

“Weight Training For Dummies,” 4th Edition, by LaReine Chabut, Liz Neporent, and Suzanne Scholsberg.

“Paleo All-in-One for Dummies,” by Patrick Flynn, Adriana Harlan, Melissa Joulwan, and Dr. Kellyann Petrucci.

I’ve chosen these books for two reasons:

If you put together an exercise, it needs to include moderate-intensity cardio and resistance training. The first book helps with the cardio and the second book helps with resistance training.

If you put together a nutrition plan, it needs to help you get the added sugar out of your life. I believe that the Paleo Diet accomplishes this.

One additional suggestion: find a coach. Find someone that can help you stick with the plan. This could be a workout buddy, a spouse, or a Certified Health Coach (they do exist). 

It’s time to get out of the 2 to 3-Pound-a-Year-Club or Insanity Club and start preparing for the next ten years of your life. 

NUTRITIONAL AND MEDICAL DISCLAIMER FOR TRUE NORTH COUNSELING, LLC

In viewing this website (and blog), it is assumed that you understand and acknowledge that the services and information, provided by True North Counseling, LLC may involve recommendation to improve your general health, fitness and well-being, including nutrition/diet advice and suggestions for physical activity.  In accepting this information, understand that it is under your best discretion to be respectful to your body when engaging in physical activity and/or changing dietary habits. It is recommended to consult with your primary physician before starting any new/recent exercise or eating routine and to get annual check-ups to assess current health and fitness status. Do not overlook the importance of having a team-approach when health is involved. Regular visits with both your physician and registered dietitian will allow you to create the best possible, balanced approach in meeting health and performance/fitness goals.

seduced by sugar

Seduced by Sugar

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“Prone to Wander, Oh I Feel it,

Prone to Eat the Sugar I love!”

I’m not sure the hymn writer intended their song to be used to illustrate the temptations of sugar, but I had to give it a try. It may not be right, but it feels right. 

We are constantly seduced by sugar. It’s everywhere and in everything. It’s delicious! And if we are ever going to cut back or completely avoid it, we are going to need lots of willpower! 

Willpower, also referred to as self-control or strength, plays a big role in our health, fitness, work, and in our relationships. The problem is, we only succeed half the time when we try use willpower to overcome temptations. This is due, I believe, to our lack of understanding of willpower.

I want to share some current research about willpower. Hopefully, it will help you in your quest to eat and live well.

These are two important sources that help:

“Understanding the Mysteries of Human Behavior: Why is Self-Control so Hard?” a series of lectures by Dr. Mark Leary, from Duke University 

“Willpower: Rediscovering the Greatest Human Strength,” By Roy Baumeister and John Tierney.

Here is what I gleaned from them:

  • Willpower (or Ego Strength) is more effective when you are able to avoid being exposed to the things that tempt you. If you want to avoid added sugar, avoid going to a candy shop. Simple enough. Out of sight, out of mind.
  • Try to set more immediate and concrete goals vs. distant and abstract goals. You are more likely to keep goals that focus on losing 8 lbs. in one month than a goal to “get healthy or lose weight. 
  • Work on one goal at a time. “Studies have shown,” explains Leary, “that when people must control their behavior on one task, their ability to control themselves on a second task is weakened.”
  • There seems to be a reservoir of ego strength, so be careful to not expend it by stress and multi-tasking. Ego strength decreases as the day continues especially after a day of self-control for many hours. “People were using up all their willpower on the job,” writes Baumeister and Tierney. They explain that it’s the same supply of willpower to deal with frustrating traffic, tempting food, annoying colleagues, demanding bosses, and pouting children. 
  • It’s possible to “store up” self-control strength to be used for later tasks, such as engaging with family and children after work. This can be done by decreasing the level of self-control intensity that you use during the day. It may mean taking breaks and recharging throughout the day. “Possibly by relaxing before Lent,” write Baumeister and Tierney, “people store up the willpower necessary to sustain themselves through weeks of self-denial.”
  • I believe the self-control reservoir is similar to a gas tank. Work at keeping it at ¾ of a tank to ensure that you don’t experience lapses of willpower. I always remind parents about self-care to keep their gas tanks full. Relax and de-stress throughout the day.
  • Blood glucose levels affect willpower. Researchers have discovered that low blood glucose equals low willpower. The pattern showed up time and again as they tested more people in many situations. Sugar plays a role in our resisting sugar!!!

All roads lead back to sugar!

I want to make it clear; the researchers are not recommending that you have a flask of sugar water in your car or desk to use throughout the day. Sugar makes it worse!!! They are recommending that you eat a diet that helps you maintain a stable blood glucose level throughout the day. 

The High Willpower Diet and Lifestyle

  • Eat for the slow burn. The body converts just about all sorts of food into glucose, but at different rates. Foods that are converted quickly are said to have a high glycemic index.

To maintain steady self-control, you’re better off eating foods with a low glycemic index: most vegetables, nuts (like peanuts and cashews), many raw fruits (like apples, blueberries, and pears), cheese, fish, meat, olive oil, and other “good” fats. (These low-glycemic foods may also help keep you slim.) 

  • When you’re sick, save your glucose for your immune system.

If you’re too glucose-deprived (because of the demands put on your immune system) to do something as simple as driving a car, how much use are you going to be in the office (assuming you make it there safely)? 

  • When you’re tired, sleep.

Not getting enough sleep has assorted bad effects on your mind and body. Hidden among these is the weakening of self-control and related processes like decision making. 

Whatever you call it (ego strength, willpower, self-control strength), we need “it” to live healthy and successful lives. 

Improving your willpower will enhance every aspect of your life, but especially in overcoming the temptation of sugar.  

NUTRITIONAL AND MEDICAL DISCLAIMER FOR TRUE NORTH COUNSELING, LLC

In viewing this website (and blog), it is assumed that you understand and acknowledge that the services and information, provided by True North Counseling, LLC may involve recommendation to improve your general health, fitness and well-being, including nutrition/diet advice and suggestions for physical activity.  In accepting this information, understand that it is under your best discretion to be respectful to your body when engaging in physical activity and/or changing dietary habits. It is recommended to consult with your primary physician before starting any new/recent exercise or eating routine and to get annual check-ups to assess current health and fitness status. Do not overlook the importance of having a team-approach when health is involved. Regular visits with both your physician and registered dietitian will allow you to create the best possible, balanced approach in meeting health and performance/fitness goals.

thoughtful eating

Thoughtful Eating

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We take food for granted. 

I know there are people in our country that are hungry. I work with many people on reduced incomes and I see them struggle to make ends meet. Poverty continues to pose a challenge for our country.

Despite this, children and adolescents in low-income families are more likely to be obese than those in high-income families.  This pattern doesn’t hold true for adults and is more likely affected by the level of education. We will look at obesity in a later blog.

Regardless of our socioeconomic status, Americans eat with little thought about the food we are eating. Americans are convenience eaters. We eat in our cars and we eat standing up. When we’re angry or sad, we eat. We impulse eat and snack between meals. We see a candy bar at the checkout lane and buy it and eat it. Even after we feel full, we continue to eat. 

We take our food for granted.

When was the last time you fasted? Skipped breakfast and lunch? When was the last time that you thought about the people that provided, cooked and served you your food? How often do you take a moment and quietly voice gratitude for the food for which you are about to receive? When was the last time that you sorted through the different textures, flavors, and colors while you were eating a meal?  Do you think about the triggers that prompt you to eat? Triggers like feeling down, angry, or anxious. When was the last time that you craved a pastry (that’s always for me) and ate it so quickly that you didn’t even remember eating it? 

Thoughtful Eating simply means, paying attention to what we are eating. 

 In his book, “How to Eat,” Thich Nhat Hanh offers what he calls “notes on eating.” I’ll share some of them.

  • Nothing comes from nothing. Think about how the bread was made. The fields where the grain grew. The sunshine that bathed the blades of wheat. The farmer that labored to harvest the grain.
  • Your body belongs to the earth. “We eat with care,” writes Nhat Hanh, “knowing that we are caretakers of our bodies, rather than their owners.”
  • Slow down. The author shares that, slowing down and enjoying our food helps our lives take on a deeper quality. You become connected to everything that the food represents.
  • Pay attention to the people that are eating with you. This he calls community-building. Food should bring you closer to the ones you love.
  • Take a moment before you eat and nourish yourself with the breath of life. Breathe deeply. Fill your lungs with the life-giving air around you.
  • Turn off the Television.
  • Become aware when you are full and satisfied with the food you are eating. Then stop eating.
  • Chew your food, not your worries. It’s difficult to feel grateful when your chewing your planning and your anxiety.

These are just a few of the suggestions in “How to Eat.” 

Here are two of mine: 

Prior to eating, reflect on the gift of food. The Stoics practiced reflection to insure they saw the meaning of the events in their lives. They reflected on the mistakes and successes. They wanted to learn from both. 

Reflecting on food can take place as a quiet moment or a prayer. I remember growing up and learning a prayer we called ‘Grace.’ We said ‘Grace’ before eating. Many faith traditions have their prayers. Mine was:

Bless us Oh Lord,

For these thy Gifts,

Which we are about to Receive,

From thy Bounty

Through Christ our Lord, Amen

You may prefer a more secular prayer:

Earth who gives to us our food,

Sun who makes it ripe and good,

Dearest earth and dearest sun,

Joy and love for all you’ve done.

If you’re not satisfied with these, create your own thoughtful prayer.

My second suggestion is to practice fasting. Many, many religious and secular practitioners have been fasting for millennium. I have practiced fasting for many years. I currently fast 3-4 times a week. There is nothing like feeling hungry. I love it. I think it mimics the lifestyle of early humans. It makes my senses more keen. It helps me appreciate food.

I have taken food for granted, but with practice, I’ll learn to savor it and to enjoy the people that I share it with. 

NUTRITIONAL AND MEDICAL DISCLAIMER FOR TRUE NORTH COUNSELING, LLC

In viewing this website (and blog), it is assumed that you understand and acknowledge that the services and information, provided by True North Counseling, LLC may involve recommendation to improve your general health, fitness and well-being, including nutrition/diet advice and suggestions for physical activity.  In accepting this information, understand that it is under your best discretion to be respectful to your body when engaging in physical activity and/or changing dietary habits. It is recommended to consult with your primary physician before starting any new/recent exercise or eating routine and to get annual check-ups to assess current health and fitness status. Do not overlook the importance of having a team-approach when health is involved. Regular visits with both your physician and registered dietitian will allow you to create the best possible, balanced approach in meeting health and performance/fitness goals.

 

in defense of doughnuts

In Defense of Doughnuts

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In Defense of Doughnuts (or is it Donuts?)

I was preparing for a trip to Colorado, to visit some family, when my wife and I decided we wanted a donut to celebrate. It sounds silly and somewhat contradictory, considering the number of blogs that I’ve written about the evils of sugar.

We made a trip to Sugar and Spice and I was not disappointed, we were not disappointed.

What? Do you mean, eating donuts is part of a healthy lifestyle? Yep. It’s a small part, but it is a part of celebrating food, and life, and people. We ate them as we drove to the airport. It’s a wonderful memory etched into my mind.

We often visit donut shops when we travel together out-of-town. We’ve been to Psycho Donuts in San Diego, Zombie Donuts in D.C., and Desert Donuts outside of Phoenix. We eat them and then rate them. It’s a blast. We rate them in different categories. For example, we would never compare cake donuts with yeast donuts. We rate the sweetness, the texture of the dough, and most important, the creativity of the donut shop. 

As a result, we have created a wonderful repertoire of memories and we will create many, many more. 

We love donuts and could not imagine a life without them.

The donuts also reminded me of a book that I had read a few years ago, “In Defense of Food: An Eater’s Manifesto,” by Michael Pollan. I reread it on my way out to Colorado. Pollan reminded me that, “Food is about pleasure, about community, about family and spirituality, about our relationship to the natural world, and about expressing our identity.”  

He states that we are becoming a nation of “orthorexics,” or people with an unhealthy obsession with healthy eating. We’ve become so fixated on dieting, weight-loss, and calorie restrictions, that we have lost the joy of eating.

This all sounds counter-intuitive, because we are living in a country that increasingly getting fat. Sorry to be blunt. Pollan would argue that we’re getting fatter and fatter because we don’t slow down and enjoy the food we eat, because we don’t respect ourselves and the food we eat, and because we’ve given into eating non-food. He would point out that much of what we eat would not be recognized by our great grandmothers. 

Here is Pollan’s menu for eating real food:

  • Don’t eat anything your great grandmother wouldn’t recognize. The test would be, don’t eat anything incapable of rotting.
  • Avoid food products containing ingredients that are a) unfamiliar, b) unpronounceable, c) more than five in number, or include, d) high fructose corn syrup.
  • Avoid foods that make health claims. This would eliminate food that comes in packages.
  • Shop the peripheries of the grocery store.
  • Get out of the grocery store whenever possible. Visit the farmer markets and get to know the people who grow what you eat.
  • Eat mostly plants, especially leaves.
  • Eat well-grown food from healthy soil.
  • When you can, eat wild foods.
  • Eat like an omnivore.

Pollan’s mantra is this:

Eat Food. Not too Much. Mostly Plants.

I would add, if you’re eating nutritious food, allow yourself a donut or two. Treat them like a luxury item but eat them. Enjoy the food in your life by eating it together with the people in your life. 

I can’t wait for our next Donut review!!!

Nutritional and Medical Disclaimer for True North Counseling, LLC

In viewing this website (and blog), it is assumed that you understand and acknowledge that the services and information, provided by True North Counseling, LLC may involve recommendation to improve your general health, fitness and well-being, including nutrition/diet advice and suggestions for physical activity.  In accepting this information, understand that it is under your best discretion to be respectful to your body when engaging in physical activity and/or changing dietary habits. It is recommended to consult with your primary physician before starting any new/recent exercise or eating routine and to get annual check-ups to assess current health and fitness status. Do not overlook the importance of having a team-approach when health is involved. Regular visits with both your physician and registered dietitian will allow you to create the best possible, balanced approach in meeting health and performance/fitness goals.

it's never too late

It’s Never Too Late

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I’m 63.

I’ve been rather serious about my health most of my adult life. This is due, in part, to the many people that have mentored me and influenced me these past decades.

I see my doctor and dentist twice a year.

I work out almost every day and hike and walk every week.

During the warmer months I cycle every week.

I lift weights or do body weight exercises 3-4 times a week.

I recently eliminated “added sugar” out of my diet and dropped 20 lbs.

Even though I still have a lot of things to work on, it’s never too late to get started.

I probably have too much stress in my life, but I’ve been doing mindfulness practices to help.

I’m working at reducing the sodium in my diet with the hopes of reducing my blood pressure.

I’d like to get my percentage of body fat down to around 18%.

Like I said, It’s never too late!

In a recent New York Times article by Gretchen Reynolds (September 18, 2019) entitled, “Taking up Running After 50? It’s never too late to Shine,” she writes that, “middle age is not too late to take up intense exercise training and begin banking many of the health benefits of being an athlete.” I love this analogy of banking health benefits! She explains that older athletes have fewer long-term health conditions, take fewer medications, have fewer hospital or medical visits, and their physical function is excellent.

Again, It’s never too late!!

I’ve mentioned in an earlier blog a book that my father gave me 2 decades ago, “Dr. Bob Arnot’s Guide to Turning back the Clock.” Arnot writes, “You can set back your biological age, like rolling back the miles on a car’s odometer. How much? A sedentary forty- or fifty-year-old can realistically expect to test as a healthy twenty-five-year-old after as little as six months.” This is a book worth reading if you want to become more active and reverse aging. I have two copies in my office, and I’ll loan you one!

Bob Arnot’s advice, “It’s never too late!”

Another book that inspired me during this past decade was, “Younger Next Year: Live Strong, Fit, and Sexy -Until You’re 80 and Beyond,” by Chris Crowley and Henry S. Lodge, M.D. This is a very hopeful book. Crowley is eight-four-years-old and continues to be active and in very good health. He writes that, “you may want to think about the fact that 70 percent of premature death is life-style related.” “Premature death,” he explains, “means before you’re deep into your eighties.”

Crowley and Lodge agree, It’s never too late to start preparing for old age!!

Here is my advice:

The sooner you become more health conscious, the better your chances of living a long and healthy life.

Let that sink in.

This means getting more health conscious about:

  • Good nutrition
  • Being active
  • Having something to get up for every morning
  • Maintaining good relationships
  • Learning to adjust to the things that will not adjust to you

I’m sitting in a Starbucks in Colorado as I write this blog. I’m getting ready to hike The Incline. It’s a mile-long train up the side of Pike’s Peak that increases in elevation by 2000 feet. I try to do it every time I visit, to test myself. It’s usually takes an hour and fifteen minutes to make it up that mile stretch. We’ll see about this time.

Why do I do things like this?

Because I’m doing what I can now to ensure that I live a long and healthy life.

It’s never, never too late to get started!

Nutritional and Medical Disclaimer for True North Counseling, LLC

In viewing this website (and blog), it is assumed that you understand and acknowledge that the services and information, provided by True North Counseling, LLC may involve recommendation to improve your general health, fitness and well-being, including nutrition/diet advice and suggestions for physical activity.  In accepting this information, understand that it is under your best discretion to be respectful to your body when engaging in physical activity and/or changing dietary habits. It is recommended to consult with your primary physician before starting any new/recent exercise or eating routine and to get annual check-ups to assess current health and fitness status. Do not overlook the importance of having a team-approach when health is involved. Regular visits with both your physician and registered dietitian will allow you to create the best possible, balanced approach in meeting health and performance/fitness goals.

the sweetening of america

The Sweetening of America

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I DO NOT think that there is a sugar “conspiracy” in America.

I DO think, however, the food industry and sugar producers have realized that they can make lots and lots of money by adding sugar to the foods we eat.

Good Calories, Bad Calories

Gary Taubes, in his book, “Good Calories, Bad Calories: Fats, Carbs, and the Controversial Science of Diet and Health,” shines the light on what happened in food-industry board rooms across the country and how they have influenced the way we eat.

The first half of his book is more like a short history of sugar.

Sugar cane is not native to North America. It was introduced by early explorers. Soon after, the food producers realized that Americans had an insatiable taste for it and sugar mills sprang up everywhere. They began making sugar from beets and corn. It became less and less expensive, making it more available to all Americans.

Taubes’ book is also a short history of the food-industries tactics that were used to make food more palatable. In short, they did this by adding more sugar (also fat and salt). The term “bliss point” was coined as a term that referred to the amount of salt, sugar, and fat that optimized the deliciousness. I’ll share more about bliss point in a later blog.

The Food Industry Has Created a Sugar Culture in America

I started out by saying that I don’t believe in a sugar conspiracy. But honestly, it feels like a conspiracy. It feels like sugar growers, food-industry CEOs, and yes, nutritionists have conspired to make us fatter, sicker, and addicted to sugar.

It feels that way, but the truth is that we have no one to blame but ourselves. Maybe not our kids, but adults are to blame. We love sugar. We crave it, and bear much of the responsibility for our over consumption of sugar.

The main point of Taubes’ book is to answer the question: Which macronutrient is most responsible for the current health crisis in the country? Carbs (sugar) or Fat? Nutritionist have debated this for decades but they seem to be coming to a consensus that refined carbohydrates play a primary role.

The old weight-loss adage, “Calories in, calories out” suggested that we simply need to burn more calories than we take in. All calories are equal. A calorie is a calorie. This model is losing favor. Nutritionists are seeing the effects that refined carbohydrates have on our metabolic system and are concluding that, “all calories are not the same.”  Weight gain and weight loss have one thing in common: sugar.

Sugar is the culprit.

The takeaway from Taube’s work is to be aware of what we’re eating. If you’re carrying extra weight and are overweight, it’s the sugar that’s causing it not the fat. His book makes us aware that for years, food industry leaders have steered us toward sugar with lots of added sugar in our foods and consequently we’ve gotten fatter. They have marketed sugar to kids and to adults and we’ve gotten fatter. The sweetening of America has led to the fattening of America.

Sometimes, those of us decrying the consumption of sugar feel like a voice crying in the wilderness. We wonder if anyone is listening. I hope that you can take a step back and look at the history of sugar. Consider picking up Taubes’ book and read about the way the food industry discovered the “bliss point” for food so you will buy their brand. I hope you’ll learn how advertising influences our choice of foods for your kids. If you read his book, you begin to see the manipulation that’s gone on for decades by the food producers and sugar growers.  That said, nobody’s forcing you to buy and over consume sugar. There’s a lot of blame to go around for the fattening of America.

To be forewarned is to be forearmed. Arm yourself with the truth about sugar. It’s killing us one teaspoon at a time.

NUTRITIONAL AND MEDICAL DISCLAIMER FOR TRUE NORTH COUNSELING, LLC

In viewing this website (and blog), it is assumed that you understand and acknowledge that the services and information, provided by True North Counseling, LLC may involve recommendation to improve your general health, fitness and well-being, including nutrition/diet advice and suggestions for physical activity.  In accepting this information, understand that it is under your best discretion to be respectful to your body when engaging in physical activity and/or changing dietary habits. It is recommended to consult with your primary physician before starting any new/recent exercise or eating routine and to get annual check-ups to assess current health and fitness status. Do not overlook the importance of having a team-approach when health is involved. Regular visits with both your physician and registered dietitian will allow you to create the best possible, balanced approach in meeting health and performance/fitness goals.

little sugar addicts

Little Sugar Addicts

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I think most people believe that our children are eating too much sugars (Just maybe not the people in the food or sugar industry.) 

I suspect even these “sugar pushers” believe their children are eating too much sugar. They are not monsters.

In her book “Little Sugar Addicts,” Kathleen DesMaisons believes (as the title implies) that our children are addicted to sugar. She might have a point. I’m writing a blog that I’ll share later about “sugar addiction,” but for now it might be helpful to keep an open mind.

To the doubters, think about being asked to get off sugar for 30 days. Just the thought of eliminating sugar can be unsettling. We love our sugar.

DesMaisons believes that many of the behavioral issues that children and teens have are caused by the over consumption of sugar. They have something called “sugar sensitivity.” She walks us through the symptoms of childhood mental health disorders, like ADHD, Oppositional Defiant Disorder, and mood disorders.

“A diet high in sugar and carbohydrates,” she writes, “and low in quality protein, creates behavioral havoc and sets up huge emotional and physical problems in the future.”

Along with this, children and teens are experiencing increasing rates of obesity. All of this is likely due to the over consumption of sugar. As a result, DesMaisons suggests seven steps to avoid the negative consequences of over consuming sugar:

1. Eat breakfast with protein.

I would add, eat fruit and unrefined carbohydrates.

2. Make connections between food and mood.

I recently asked a client why they binged on sugar to the point of becoming ill. She said she liked the way it made her feel. We have these strange, but not so strange sentimental attachments to sugar. DesMaisons suggests that one of the inner demons we fight is the idea that “Sugar is Love.” I remember making cinnamon crisps with my grandmother, it was the way she loved us.

3. Change snack and drinks.

I’ll be sharing a blog on “fruit juice and sugar,” that I’ve written in weeks to come. Recently, a client was drinking a soft drink during a session. I noticed that it contained 40g of sugar. He told me that he drank 4 or 5 a day. Most fruit drinks are no better.

4. Eat protein lunches.

I would include fruit and vegetables.

5. Shift to whole grains.

She calls this “Browning your Family.”

6. Taking out the sugar.

I believe that the blind spot that DesMaisons has in her book is “added sugar.” New nutritional labeling make nutrition more transparent and allows us to determine how much sugar food producers have added to their products. Even if we restrict candy and sweets, kids are still getting too much sugar.

7. Manage holidays.

This is a tough one. I believe this process can be overwhelming to follow. I would simplify this process with two doable steps in the right direction:

  1. Quit buying foods that have “added sugar.” It takes work but it can be done. I do it. It’s the easy way to eliminate sugar.
  2. Treat sweets (sugar) as a luxury item. Have a sweet for special occasions and holidays. Don’t be afraid to splurge now and then. Have a sweet once or twice a a month, but not weekly.
  3. Ok, there’s three steps. Look at cutting down on refined carbohydrates.

I tried my best as a father. We did not have soft drinks or sugar snacks to around the house. We did buy foods with “added sugar” because the labels did not report the amount of added sugar.

If you have a kiddo with behavioral issues, consider going sugar-free. I know we all want the best for our children.

It’s time to step up and help them by eliminating the thing that provides almost no nutritional value and will make their lives difficult for years to come.

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Friday Waypoints- 12/28/18

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Book I’m Reading:

I picked up James Hamblin’s book, “If Our Bodies Could Talk,” to read on the plane during a recent trip. It’s great read. Think of it as an FAQ about the body. He covers topics that are interesting like, “What are dimples?” and “Why are blue eyes blue?” I particularly found his discussion about vitamins very helpful. If you’re convinced that taking vitamins is helpful, you might want to get his book and read this section. There’s a lot of money being spent to convince you that you need vitamin supplements. I decided, after a year of research, that my body does a pretty good job of extracting the vitamins that I need from the food I eat, so I do not take them. What I liked about this book, was the ability to fast-forward through the sections that were less interesting to me.

Meaningful Moment:

The Government Shutdown and Zion National Park- Thankfully It’s impossible to shut down a park. I did some Desert Therapy this past week in Nevada while attending a family get together. This included a drive through the barren landscape of SW Nevada and a couple of day hikes in Zion National Park. (A BIG Thank You to all the Rangers and Federal Employees that are keeping the National Parks open during the Shutdown!) We did a hike to the Emerald Pools and then along the Virgin River to the beginning of the Narrows. Despite it being winter, there were lots of people there. But for some reason, none of that bothered me. The day before, we had done a short day trip to Hoover Dam where there were lots of people as well.

This day was different. The walls of the valley reminded me of my hikes in the Grand Canyon, particularly the hike from Phantom Ranch to Ribbon Falls. It was as if the desert, the Virgin River, Angels Landing, and the Emerald Pools had transported me to another wonderful place. We slowed down and savored our time there. We let nature infect us.

Lessons From My Clients:

Never Go to Bed Angry! Sometimes the lessons I learn are simple. I was speaking to an older client this week about her relationships with family members. She recounted hearing her mother telling a friend that was having marital problems, to “Never go to bed angry!” It’s interesting that this was wisdom that Elsie (not her real name) overheard from her mother back in the Fifties. I think it’s fascinating that her mother didn’t actually tell her that, or at least it’s her recollection that she learned it indirectly by overhearing it. Think about the things that your children overhear you say to your friends and extended family members. We could expound about the wisdom of “Not letting the sun go down upon your wrath,” but I think it’s also important to ponder the ways that we transmit these tidbits of wisdom to our children and even our grandchildren. They hear everything. Hopefully, the things they remember help them for the rest of their lives.

My Advice for the New Year: Get Rid of Baggage!

I had some time to kill at the airport this past week and I used it to clear away some of the distractions and junk on my phone. More specifically, I unsubscribed to all of those unwanted emails that I accumulated over this past year. There were lots and lots. And then I got rid of all the apps that cluttered up my phone. And then I…..don’t look away….I unfollowed or unfriended people on my social media that, frankly, were either not a friend or just honestly annoying. I guess I have a low tolerance for people’s opinions about politics and other personal topics and I was getting tired of being dragged down into the gutters every time I opened Facebook. You are what you eat. You know what I mean? We can’t keep letting junk into our minds because eventually it changes us and usually not for the better. Getting rid of this year’s baggage might help you have a better year regardless of whether or not you make any resolutions. It’s kind of a reboot.

Happy New Year!!!!

 

 

 

 

Friday Waypoints- 11/2/18

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Meaningful Moment- Switchbacks

I took three adolescent boys into the woods to train with backpacks this past weekend. It was therapeutic!!! We stopped on the trail in the Jefferson Memorial Forest and walked through a stream bed. We looked for geodes. It was three young teenagers in the woods, looking for geodes.

I saw the burdens that they were each carrying lifted from their shoulders during that hike. They each carried 20 pounds in their packs; training for the overnight trip in a few weeks.

Somehow the forest, a heavy pack, and camaraderie can take away some of the junk that you carry around each week. I really believe that!!!

Lessons from My Clients- I unplugged

Thank you A.H., a teenager that I’m working with. Really, ‘thank you’ to his mom. Part of our encounter this week included a discussion about electronics and his iPhone. He informed me that Sunday is “electronics free” day. I asked him what he thought about it and he said he loved it!

I have been feeling edgy over the past couple of weeks. It’s election time and there has been a lot of news coverage. I seem to be on my phone browsing during all of my free time (Twitter, Facebook, and other news apps).

I think that sometimes we need to unplug from it all! I deleted those apps from my phone for the month of November. I feel better already!!!!

Book I’m Reading

I’m reading “The Hurried Child,” by David Elkind this week. I read it 25 years ago and he has since updated it. It impacted my life when my sons were in elementary and middle school. “Children need time to grow,” Elkin writes, “to learn, and to develop. To treat them differently from adults is not to discriminate against them but rather to recognize their special estate.” Slow down. I’m writing a review soon.