Achieving Total Wellness Now

Diet and Exercise are mutually inclusive in a healthy lifestyle.  Each is good but without the synergy and balance of both we cannot come close to maximizing our potential.

If you had to choose between a sedentary lifestyle of a consistently good diet versus an active lifestyle of vigorous exercise and a so-so diet, which would you choose?   Personally, in the past I would probably have chosen the vigorous lifestyle with a poor to mediocre diet.  It was my “addiction” to sweets that would have swayed me in that direction.

I hate to tell you all the people I know who are active with terrible diets.  I know a lot of them…or I should say that I have known a lot of them.  Many of them are now dead, mostly before age 70, some even before age 60.  A few have made it longer in spite of the odds.

On the other hand, I know plenty of people who do not exercise but eat very healthy, watch their weight and seem to be doing fine.  What most people do not notice about healthy people with good diets is that they are a lot more active than even they realize.  They feel good, have good energy and therefore are more inclined to be “on the move” than people who neither eat well or exercise.

This is not an argument in favor of our choosing between diet and exercise because what we all know we should be doing is both.  Then the benefits to us increase exponentially.  We mentioned in a recent blog that our life spans are increasing three months a year right now.  In other words, every four years we are gaining, on average, an extra year of life.

If we do not drink to excess, stop smoking, eat right and exercise we can increase our life spans by twelve (12) years over those that do not heed this advice.   People who live to 100 use 2/3 less health care than people who die at the average age of 78.

It’s definitely not all in the genes, folks.  For most of us it’s about how we choose to live our lives.  If you haven’t done so well up to now, change your outlook, then your habits and start living well.

Sincerely;

Joanne & Paul

Become a fan of Total Wellness |  FREE “The Path to Wellness” E-book | Follow us on Twitter

At least 10 new studies are beginning to show that saturated fat has gotten a bad “rap” for a long time.

It often seems that information on nutrition is like the weather in New England.  If you don’t like it, wait five minutes.  Now it seems that saturated fat is going to be in that category.

Over the last sixty to seventy years; doctors, nutritionists and all form of health experts have warned of the dangers of saturated fat.  We were told to limit our intake of it to less than 25% of our daily total of fat.  Butter was bad, margarine was good.  In essence, we swapped the bad saturated fat in butter and other dairy products for the even worse trans fat in margarine.

For the moment trans fat is still very bad but saturated fat is not looking so bad anymore and might move up to almost good.   What are we to believe?

It all pretty much comes down to this.  Most “experts” believed through all these past 70 years that it was fat that made you fat.  Nobody bothered to ask the bodybuilders or their trainers for their opinion.  They knew for decades that it was not the normal ingestion of fats so much as the over indulgence in carbohydrates that made you fat.

When bodybuilders train for a show they cut way back on their “carbs” in order to “get ripped.”  In non-bodybuilder terms, they stop eating carbohydrates to lose water and fat weight in order to show off their muscle striations better.  They continue to eat lots of protein and a normal sensible amount of fat.

It is a fact that in countries that eat less saturated fat there is far less heart disease and cancer.  This is probably due to more than just saturated fat; such as the people in those countries tend to be slimmer, eat a lot more vegetables in their diets and maybe are more active. 

Until this latest bit of “fat” news is more understood we advise caution.

We do not think that you should see this as a green light to eat all the beef, butter, ice cream and cheese you can.  The evidence against this type of diet is still very powerful.  Just be aware that our bodies and their physiology are quite complicated.  It is a factor of many things that decides our ultimate health.

Our favorite mantra- eat healthy, exercise, control your weight and be positive; and you are doing most of what you can to influence the quality and length of your life.

Cancer is a complex and hard to understand group of diseases that continues to elude simple solutions and treatments.  However, there is growing evidence that there are common factors to all diseases, including cancer, that at least point to possible preventive treatments.

Common to our present day understanding of diseases such as cancer are the roles that diet, exercise, toxins in our environment and the acidity/alkalinity of our body play in either promoting these diseases or preventing them.

In many of our blogs that are posted here on this site and available to you we have discussed the roles of these factors.  Recently, we talked about the mounting body of evidence regarding toxins in our environment and their effect on the huge rise in the incidence of breast cancer.  That diet and exercise have an enormous effect on our health and well-being is at this point in time beyond dispute.  Here is some information on alkalinity.

The body’s natural state of well-being is to be slightly alkaline…a PH of about 7.365; and the body works hard to maintain that state.  However, many of the things we eat like meats, high sugar foods, dairy, coffee and alcohol along with toxins in our environment can overwhelm the body’s ability to neutralize the resulting acid ash left by these substances. 

An even larger problem is that much of the water we drink is acidic because of processing and the environment; and our body needs lots of water on a daily basis.

The bottom line is that an acid state leads to inflammation and promotion of disease.  What should we do?  Here is what we suggest.

Use a cellular cleanser on a daily basis to rid yourself of toxins; and turn acidic water into alkaline water with an alkalized concentrate that you just add to the water. 

Sincerely,

Joanne & Paul

Become a fan of Total Wellness |  FREE “The Path to Wellness” E-book | Follow us on Twitter

We wrote in a blog last year (Cost of Long Life) about how people who live to be 100 cost health insurers only 30% of what people who live to the national average of 78 cost the insurers.  The centenarians are healthy until about 6 months before their deaths while the people who live to the average life span can and often do have years of health problems.

Now a new study in Australia has shown that people who watch an average of 3 hours of TV a day, the national average in Australia, have an 80% higher chance of cardiovascular disease and a 46% higher risk for every other disease.  It is not the TV itself or the radiation it gives off that is the problem.

It is the lack of movement.  That is correct.  It is the lack of muscle contraction during that period of time.

We need muscle activity, that is-contraction, to keep the blood flowing correctly; and the contraction also makes many other lesser known and important things happen as well.

We all watch some TV.  Getting up and moving about a little during commercials (not necessarily to the refrigerator) helps a lot; but it might not be enough.  Here is why!

Many of us also sit in front of computer monitors for hours on end a day.  Then we come home and sit in front of the TV.  To remain healthy it is important to move around and keep the blood flowing on a regular basis.

The length of your life may well depend on it. 

By the way, here in America the national average for time in front of the TV is five (5) hours!

Sincerely,

Joanne & Paul

Become a fan of Total Wellness |  FREE “The Path to Wellness” E-book | Follow us on Twitter

Tea

Everyone who knows me knows that I love good tea.  I am not talking about the stuff you get in most restaurants or in the grocery aisles; but good tea straight from Asia.

Have you ever experienced a Chinese Tea Ceremony?   A few years ago Joanne took me to visit her Chinese friend, Helen, who led us through a traditional Chinese Tea Ceremony.  Using a beautiful tea set that she had brought from China, Helen showed us how to make perfect tea and how to distinguish the subtle flavor differences in the teas.

Sitting with Joanne and Helen and experiencing the very kind and calm style of these Chinese women plus the beautiful traditional Chinese Zither Music, the visit was imprinted into my mind and became unforgettable. Since that wonderful experience I only enjoy the real taste of Chinese Tea and I no longer drink our “dust” tea bag teas any more.   Even when I travel I bring my own tea with me and just order hot water for my tea.

There are so many benefits to tea that we cannot list them all here; so here are some of the major ones:

• Tea has anti-oxidants
• Tea has one third of the caffeine of coffee
• Tea keeps you hydrated better
• Tea can create a calmer but more alert state of mind
• Tea lowers the chance of cognitive impairment
• Tea lowers stress hormone levels
• Tea eases irritability, headaches, nervous tension & insomnia
• Tea may reduce your risk of heart attack & stroke
• Tea protects your bones
• Tea can help lower your blood pressure
• And so much more…

Tea is the most popular drink in the world; and because of its health benefits is becoming increasingly popular in the United States.  Consider it for a special gift for someone.  It is unique and will be appreciated.  Here is the link for my favorite place to buy it:

http://lotusleaftea.com

Happy Holidays!

Paul

Become a fan of Total Wellness |  FREE “The Path to Wellness” E-book | Follow us on Twitter

Image from ehow.com

The holiday season brings together family, friends and lots of food and drink.  It is the biggest party time of year for most families.  The days are short, the weather is cold and yet the atmosphere is so festive.  There are beautiful decorations to see, lots of events to go to and a wonderful sense of anticipation.

Mostly, there is so much good food to eat and so little time to get it all in.  You want to enjoy it all; but you do not want to blow 11 months of effort to get or keep yourself in good shape.

Here is the answer: A 30-day diet plan- not a crazy strict diet- just a sensible plan that is organized for you and easy to follow.  This is what to do!

1. On the days that you can control your food intake all day, plan on eating smaller meals of no more than 400 to 500 calories per meal.
2. If you need a snack, go for a piece of fruit or something no more than 100 calories.
3. Avoid heavy meats with gravies, pasta with cream sauces, breads and desserts.
4. Salads with fish or poultry are great so long as you do not eat the creamy dressings.
5. Stay away from the exotic coffee drinks or high calorie alcoholic drinks.

If you don’t know a calorie from a shoe lace, then drop us a note and we will guide you toward a controlled nutrition plan.

On those occasions when you know you are going to feast, follow our recommendations in our blog for Thanksgiving.  Feast with your eyes, take a little bit of everything you want and eat very slowly so you do not overeat.  Remember, it’s about portion control and slow eating, very slow eating.  It works.

Follow this program and you will enjoy your holidays even more because you will be in control; and that is a very nice feeling.  Plus you will come out the other side on New Year’s Day with your weight intact or even lighter.

Happy Holidays!

Joanne & Paul

Become a fan of Total Wellness |  FREE “The Path to Wellness” E-book | Follow us on Twitter

by nickwheeleroz

This blog is based on an article entitled Food, glorious food in “The Economist” dated October 31^st – November 6^th 2009.

Many studies have reported the benefits of omega-3 fatty acids.  A high intake has been linked with reduced rates of depression, cardiovascular disease and homicide.  Even pregnant women who have taken them are reported to have more intelligent babies.

As with most things, omega 3’s are not all created equal.  The good ones (long-chain fatty acids) come from expensive sources such as fish.  The far less beneficial ones (short chain fatty acids) come from cheap plant oils such as flax and soya, as well as from leafy green vegetables.

A separate study I have read has indicated that both types have benefits to us in that they act differently in our bodies.  It is important to let the oils do their work by cutting down on omega 6 fatty acids found in maize, sunflower and most other seed oils.

Omega 6 fatty acids compete in our bodies with omega 3 fatty acids.  The proper ratio is 4-6’s to 1-3.  In the western diet it is currently 10-1 or even higher because of our over consumption of beef, another source of omega 6 fatty acids.

If you are taking an omega 3 supplement choose the fish oil over the vegetable.  You can take flaxseed oil as well but it will also contain omega 6 and omega 9 fatty acids which if in small enough quantities, no more than 35% of total, will still be of benefit to you.

The nuts and bolts- Use the fish oil for 1,000 mg/day and supplement with flaxseed oil for another 1,000 mg/day if you feel the need.  Do them hours apart and during or after meals.

Sincerely,

Paul

Become a fan of Total Wellness |  FREE “The Path to Wellness” E-book | Follow us on Twitter

Everybody over the age of 18 has most likely heard the expression: “if you have your health you have everything”.  If you have not heard that one you have probably heard this one:  All you need is your health and then you can get everything else”.

Are these expressions accurate or true; or are they just nice, feel good sayings? 

I think that we can all agree that when you feel well, have good health and enjoy an overall state of wellness; you can do more things, perform more tasks and are much more apt to accomplish your goals.

When you feel bad, are lethargic and slow moving and cannot get yourself motivated to do much; you are not really going to accomplish very much in the course of a day.  If you feel bad on a consistent basis over many years, you are most likely not going to get too far in life.

Ask any mature person what the most important asset he or she can have; and you will almost always hear the word “health”.  Why do people prize health so highly?  Because we all know that without health and wellness, life is much more difficult. 

Is health really wealth?  Is health truly an asset like gold, diamonds, property and cash? 

Just see how quickly a person is willing to give his personal fortune to doctors, nurses, pharmaceutical companies and hospitals to bring him away from death’s door to a state of health and wellness.

Health is the greatest wealth!  Without it you are truly poor!

Sincerely,

Paul

Become a fan of Total Wellness |  FREE “The Path to Wellness” E-book | Follow us on Twitter

We all have moments in life when we are forced to confront situations that most of us do not want to look at in our everyday lives. Sudden death is one of these situations. Doctors are occasionally heard to say to a family member: “Sometimes the first symptom is death.”

I had such an experience yesterday when I learned that a good friend from college had passed away. Not knowing how he died, yet knowing how well he took care of himself, I googled his obituary and found that he had died of a heart attack right after completing his daily 3-mile morning run.

What was it about that particular morning, a week ago today, that decided his fate? I am sure that a cardiologist could give us several possibilities; but those are reasons and I see a different message here.
This was a man, aged 67, who was considered to be in excellent health; was fit enough to run 3 miles each day and yet suddenly died.
Are all of the non-exercisers going to say that this proves that strenuous exercise is dangerous to life and limb? I am sure that some will; but that is not the truth. Generally speaking, vigorous exercise is proven to be better than no exercise even factoring in a sudden death like that which happened to my friend.

The key for all of you who have been couch potatoes is to start slowly and carefully as you awaken your body to new activities. Get your doctor’s opinion of your overall health and fitness and build up to the vigorous part of exercise over time.

Most of us know the risk factors for heart attack or stroke. They are: smoking, obesity, lack of exercise, stress, and the one most of us forget, age. Yes, age is a risk factor for heart disease and stroke. So….take it slow and be careful! None of us knows when that moment will come when we will say goodbye to this life; but do not let the fear of it stop you from healthfully living your life to the fullest.

Sincerely,

Paul

Become a fan of Total Wellness |  FREE “The Path to Wellness” E-book | Follow us on Twitter

Protein is one of our three food groups.  It is probably the last thing most people think about in planning their meals and is often lacking in our diets unless we are big meat eaters.  We need protein for so many things; but look at it this way.  If you want to keep “meat on your bones” you need protein.

Protein should be about 20% of your daily diet.  If you eat a 2,000 calorie diet, protein should be 400 calories; which translates to 100 grams at 4 calories per gram.

Words to the wise- try to get as little of this protein as possible from red meats and high-fat dairy products.  Here is a list of some of our most popular sources of protein and the cost per gram.

• 1 cup of chicken- 43 grams- 1.8 cents per gram
• 5 oz. Salmon- 42 grams- 5.8 cents per gram
• 1 cup turkey- 41 grams- 1.5 cents per gram
• 1 cup soybeans, canned- 29 grams- 3.1 cents per gram
• 3 oz. Roast beef- 26 grams- 2.7 cents per gram
• 1 cup non-fat cottage cheese- 25 grams- 3.1 cents per gram
• 3 oz. Ground beef- 22 grams- 2.3 cents per gram
• 3 oz. Ham- 18 grams- 2.1 cents per gram
• 1 cup lentils- 18 grams- 3.3 cents per gram
• 1 cup beans, canned- 15 grams- 2.9 cents per gram
• 1 cup low-fat yogurt- 12 grams- 5.0 cents per gram
• 1 cup milk- 8 grams- 2.5 cents per gram
• 8 oz. Peas, canned- 8 grams- 5.2 cents per gram
• ¼ block firm tofu- 7 grams- 6.9 cents per gram
• 1 oz. Cheddar cheese- 7 grams- 3.6 cents per gram
• 1 oz. Nuts- 7 grams- 7 grams- 5.2 cents per gram
• 1 large egg- 6 grams- 5.7 cents per gram
• 1 tbsp. Peanut butter- 4 grams- 1.8 cents per gram
• ½ cup ice cream- 3 grams- 5.3 cents per gram