Many of us are familiar with the line from The Godfather, “Leave the gun, take the cannoli.” Research from JAMA Network Open, a publication of the American Medical Association (AMA), says we should think about leaving the cannoli as well.
The investigation found that the number of adults in the USA over the age of 65 with poor diet quality increased 10% from 2001-2018; the percentage rose from 51% to 61%–both of which are alarming. The percentage in the same demographic whose diet was considered “ideal” in the study was 0.4%–that’s just 4 in 1000! This may help to explain why so many adults are living with diet-related diseases.
What is to blame? Older adults are eating more processed meats, sugar-sweetened drinks, and foods with high salt content. Intake of healthier foods like fruits, vegetables, fish and whole grains has gone down. This is a trend nearly 20 years in the making, but the AMA hopes that by raising awareness it will be possible to reverse the trend.
The issue transcends older adults. Healthier foods are often more expensive and less readily available than processed foods and junk food. Restaurant food can vary widely from more healthy items to those that are downright artery-clogging. As adults age and are less able to prepare food for themselves–or less willing to do so–the choices become less and less healthful. Throughout many age groups this has contributed to the obesity epidemic in our country.
Older adults are living longer than in past generations. The question is whether those added years will be quality years or ones filled with poor health. A big part of the answer has to do with our diet. Improved eating habits can lead to better health outcomes and quality of life. The choice is ours.
Andy Williams sang, “It’s the most wonderful time of the year….” The holiday season ushered in by Thanksgiving is wonderful in so many ways: family gatherings, festive meals, joyous music, and fun family traditions. It is for many, though, the most difficult time of the year.
The holidays season puts a lot of stress on us. The continued emphasis on consumerism around Christmas and Hanukkah is not only stressful as we try to get the perfect gifts, but it also puts pressure on our financial situation. There is also the potential conflict that arises in families–you know that crazy uncle who always brings up politics! We may also be worried about meeting year-end goals. It is just a very intense time of the year.
I have blogged in the past about how to try to approach the holidays–and Thanksgiving, in particular–in a more healthy way. Last year, we had the added issue of families preparing smaller feasts given the isolation and reduced gatherings necessitated by COVID-19; for many, that is less of an concern this time around. For most people, this final part of the secular year becomes a battle against overeating; it is exacerbated by an extra busy schedule which might make finding time to exercise and get enough sleep challenging.
There are two key factors that I keep in mind as the holidays near.
1. Plan, plan, plan. Typically, my wife and I plan our menus out a week in advance. We know what we are going to have for each meal, create the shopping list accordingly, and thus avoid (mostly) purchasing foods that are less healthful. I plan as well for those days when I know there will be a lot of food around (Thanksgiving, Hanukkah, football games, holiday parties, etc.) so that I eat moderately the rest of the day; at the “event,” I do my best to drink lots of water and set simple rules for myself like “fill the plate one time only” or “skip the sides and save for dessert,” so that I do not gorge myself. As an aside, try to limit alcohol intake as it is dehydrating and often lessens our resolve to follow our rules. I also take a look at my week and day in advance to figure out when I will be able to work out; I am a personal trainer and I also teach fitness classes so this is a little easier for me, but there are days when I have to simply block out the time to make it happen. This time of the year calls for planning.
2. Be kind and forgiving to yourself (and others). It is almost inevitable that we will have a “bad” day. We may go into that holiday party with the best of intentions, totally prepared and planful, only to take one look at the baked salami, pecan pie, and spinach/artichoke dip and it’s all over. It happens to almost every one of us, including me. I do not beat myself up over it; I do not consider myself a failure. I am only human. Instead, I get back on track the very next morning. In the long run, one bad day is not going to ruin our health. What will be harmful is getting upset at ourselves, giving up, and turning one bad day into a bad week, month, or year. Recognize that there are times when we come up short; that is OK, and we just look forward. Be kind to yourself.
Finally, remember that this time of the year is not about obsessing about our eating habits and exercise. This should be a concern (not obsession) all year round. Take into consideration the special circumstances of the holiday season, but do not get overwhelmed. After all, with the gatherings, music, tradition, and treats–no matter what holiday(s) you celebrate or do not–it is really a most wonderful time of the year!
As you may have noted in my previous posts, a lot of preparation went into the celebration of the Passover holiday (today is day 3 of 8). There is, of course, all the cooking and cleaning, but when you are concerned about your diet and fitness this holiday provides extra challenges.
First, many of the foods we typically eat during the year are off-limits because they have some kind of leavening in them. Most of them do not, but the marketing of foods for Passover often causes us to stock up on less healthy options that we would not think to purchase during the rest of the year. Second, the first two nights of Passover are marked with the Seder feasts; traditionally, there are certain foods we eat as part of the meal and the accompanying story that goes with it. Like Thanksgiving, however, there is an emphasis on large quantities of food.
I had the added complication this year of not being able to track my calorie intake or activity; this is because I do not use electronics on the Sabbath or the Holy Days of the Festival (last 2 and first 2 days). Since the holiday began on Saturday night, I went three days without recording as I usually do (Friday sunset through Monday sunset). Yes, meals were planned in advance, but it was difficult to control the serving sizes. Tracking has been an important tool for me as I work to keep myself at a healthy weight.
The news was not so good when I got on the scale after the Holy Days. So, I had a bad day. One of the lessons from Noom–which I have long shared as a personal trainer–is that a bad day (or two or three) is not a cause for feeling defeated. It sounds corny, but every day is a new day. This morning I got back on the program and started tracking everything again; it was not that hard. I did not lay any guilt on myself; on the contrary, I was kind to myself and reminded myself that I should not begrudge a little extra “celebration” on a festive holiday. A couple of days is okay; a week or a month would be a different story.
Here I am, back on track. This is a healthy approach to setbacks. As they say, “hop back on that horse.” Not bad advice as Passover continues for five more days and as many approach the Easter holiday with all its peeps, chocolate eggs, and family dinners.
This week in the Jewish lectionary cycle, synagogues around the world begin reading the Book of Leviticus. The very first Torah portion is called Vayikra after the first word in the first verse in Hebrew; the reading describes five of the sacrifices/offerings that Israelites were to make in the Tabernacle (and later in the Temple) on various occasions.
The Jewish view of sacrifices is different than what we often think about. In modern parlance, sacrifice is thought of as giving up something. Usually the sacrifice is made in order to accomplish something else–to appease a god, to give thanks, to request something from a god. The ultimate goal is to engage in the creation of holiness; this comes from the Latin root of the word sacrifice. In Judaism, the word used is Korban and, linguistically, it has nothing to do with holiness; rather it means to approach or come close. The goal of a sacrifice then is to come closer to God; this may better explain why Abraham was willing to offer up his son. The aim of a sacrifice is not transactional but rather to simply be in relationship with God.
In the world of fitness and health, we also talk about making sacrifices, but in a different way. Those who have ever tried to lose weight know that we have to “sacrifice” eating some of the foods we might like, or at least eat them in different quantities. Working out also requires setting aside time that might be spent watching TV, shopping, or doing other activities; belonging to a gym or hiring a personal trainer involves a financial commitment that may necessitate cutting something else out of the budget. There is only so much time in the day and only so many resources, and we have to make choices…or sacrifices.
A more positive way to look at these sacrifices is not as having to “give something up.” Rather, the Jewish view of sacrifice asks us to think about what our choices can do in order to “bring us closer.” Closer to what? Closer to our health and fitness goals. Closer to living the kind of life that we want. Closer to actions that reflect our values.
Over the last 6 weeks on my weight loss journey I have had to sacrifice a lot–mostly my beloved pastry! In the process, however, I have found that I am closer to who I want to be. I feel the way I want to feel. I look more like how I want to look. I find I have more energy and stamina. I am indeed “closer” to where I want to be…and I did it by making “sacrifices.”
As we reflect on the beginning of the Book of Leviticus, let us consider the sacrifices we are willing to make (and are not willing to make) in order to bring us closer to who we really should be.
The holiday of Passover is about 10 days away and for most Jewish people across the globe, preparation is in full swing. Why is this Passover different than all other Passovers?
You might think the reason is because of the pandemic, but by Passover last year we were already in “lockdown” mode and most Seder meals were done with only a few people and/or virtually with family and friends. The real difference this year has to do with the changes that I have made in my diet over the last five weeks or so. As I have noted in previous posts, I have been tracking all my exercise and all my calorie consumption; as of this morning, not only have I taken off all my COVID weight, but I am also 2 pounds away from my goal weight. It is an amazing feeling; I like the way I feel and the way I look!
This year, my wife and I are approaching Passover in a different way when it comes to food. For those not familiar, during the 8 days (7 in Israel), we eat no leavened foods: no bread, no pasta, no cake, etc. Over the years, however, many substitutes have been produced so that now it is possible to make Passover “bagels,” brownies, noodles, etc. They use ingredients that are permitted on Passover, but from the standpoint of being healthy…well, let us just say, that maybe they should not be permitted. It is still a carb nightmare. We are planning ahead so as not to lose all the progress we have made since we began this journey.
Typically, we make lots of recipes that use Matzoh (unleavened bread); recipes call for using it in “lasagna,” desserts, and even (the ever-popular) Fried Matzoh. This year we mapped out EVERY. SINGLE. MEAL. You read correctly. For the entire 8 days, we have charted out what we will eat, and it involve as little Matzoh as possible (which clocks in at 140 calories/piece). We are going heavy on vegetables and lean proteins (lots of fish since we do not eat meat or poultry). During the Seders, we are supposed to drink 4 cups of wine; we will not use such big cups this time around. Most years, Passover seems like a lost cause when it comes to eating healthy…and when it comes to the Passover Seders, think Thanksgiving-sized feasts two nights is a row. This year will be different from all other years. We have planned for it to be different.
Of course, it will not be easy. We are only shopping, though, for what we will eat (as listed on our menu) so that we do not have the temptation of lots of junk food to snack on. We are also going to drink LOTS of water to combat the famously constipating effects of many foods served on the holiday.
I will keep you posted on how it goes during the holiday, but I am actually looking forward to not feeling bloated and stuffed for much of the week. It will be worth the effort for that reason alone. Continuing to make progress toward my health goals will be icing on the (Kosher-for-Passover) cake!
Earlier in February, I blogged about the impact of logging meals and exercise on the success of weight loss efforts. At the time, I noted that this is an effective tool for many. Especially if you are using an app designed for this, it can help more accurately determine calories in food being consumed, how many calories are burned during exercise, and bring discipline (think avoid snacking because it is too much trouble to log a Hershey Kiss–26 calories!). Knowledge is power, and that power can lead to greater success in keeping healthier and fit.
I discovered another benefit. Now that I am more aware of how many calories are in certain foods, my grocery shopping and meal planning have changed. I am spending more time in the produce section and less time picking up processed foods. Fish is a great choice as it is low in calories (unless it is slathered in sauce) and has many health benefits. Vegetables are low in calories and can be filling and add color to the plate. Some foods (Thomas’ Whole Grain English Muffins and Dave’s Killer Breads) are not the evil carb monsters we believe them to be. This is not to say that I do not enjoy the occasional cookie or ice cream, but it is more in the context of an overall plan of eating healthier.
Usually when I am trying to lose weight, I find myself hungry quite a bit of the time. Logging has now given me the tools to plan meals that will be filling and still lower in calories. It is working. I am fueling my body in a more appropriate way rather than giving in to cravings (which seem less frequent now). Most importantly, I have lost 10 pounds in 4 weeks. I have been really disciplined and have managed to take off my COVID weight. Just a few more pounds to go and I will be at the ideal weight for my height. I feel great, my clothes are no longer tight, and I like what I see when I look in the mirror. Logging is a bit of a pain but it has paid off.
You know what they say: no pain, no gain. In this case: no logging, no losing. It does not work for everyone, but it sure seems to be giving me success.
Most of us know that eating fried foods is not the healthiest choice. A study published in the journal, Heart, on 1/18/2021, looked at existing research and concluded that even small amounts of fried foods can have a negative effect on our health.
According to an article on http://www.cnn.com: “Compared to those who ate the least, people who ate the most fried food per week had a 28% higher risk of major cardiovascular events, a 22% greater risk of coronary heart disease and a 37% heightened risk of heart failure….” Additionally, the article explained that: “Each additional weekly serving of 114 grams or 4 ounces (½ cup) of fried foods increased the risk for heart attack and stroke by 3%, heart disease by 2% and heart failure by 12%, the study found. A medium McDonald’s french fry serving, for example, is 117 grams.”
The risk is further increased because many fried foods contain trans fats–fats that have been hydrogenated in order to improve taste and increase shelf life–which is bad for cholesterol. The FDA has banned trans fats, but the ban is not fully in place and there are loopholes. Frying allows the food to absorb the fats thereby adding calories and increasing health risks.
Every once in a while, a little fried food would not be the end of the world. A plate of fries will not kill a person, but the research does indicate that over time there is a marked difference between the health outcomes of those who eat fried foods on a regular basis and in higher quantities than those who do not.
As we make our way into 2021 and many of us work on New Year’s Resolutions to be healthier, this research helps us to understand just how important our choices can be.
Yesterday, I had the opportunity to hear a registered dietitian, Robin Rood, give a presentation about diets at the Mandel JCC to our Big Weight Loss Challenge participants. I was curious as to the content of the presentation since I had not been one of the organizers of the event, and discussing diets can be a tricky thing.
Robin went over a number of different diets, explaining what they are, the science behind them, as well as the pros and cons. This was informative for most of the crowd. There is a lot of talk out there about various diets and it is difficult to know what they are and which is the best.
What Robin emphasized to us from the beginning was that not every diet is right for everyone. It is important for us to know our numbers. By that she meant not just our weight, but our blood pressure and blood sugar. Knowing where there are imbalances in our systems should guide us to the diet that is most appropriate if we seek to trim our body fat percentage.
Numbers aren’t the only thing we need to consider. She cautioned us to also be aware of family medical history. If there is a history of diabetes or coronary disease, that will have bearing on which diets are even safe to try. Certain diets are risky for those with a history of eating disorders (like intermittent fasting). Having the history and the numbers can narrow down the choices quite a bit.
The overall message was that the most effective way to find a healthy way to eat is to know ourselves first. We need to know our numbers, our health history, and even our own emotions and shortcomings. We know what we are capable of doing and what will be too difficult.
Of course, diet is only part of maintaining a healthy lifestyle. Robin shared with us as well the importance of exercise, getting enough rest/sleep, and finding ways to de-stress.
Choosing a diet isn’t as easy as selecting what a certain celebrity is doing, or what you’ve heard about on the news, or even seen in a magazine. It is a personal decision….and how you choose will determine your success and your overall health too.
I’m not sure if this is child abuse, but it certainly sounds like child neglect. Here is the first line of the article: “A British teenager who had been a ‘fussy eater’ since elementary school lost his vision and suffered significant hearing loss due to his yearslong diet of junk food, according to a case report published Monday.”
It goes on to describe how this “picky eater” began to suffer symptoms as a result of his diet at around age 14. By the time he was 17, he had hearing loss and was considered legally blind. Wow! I feel sorry for this kid–no really, I do.
First, I feel badly that he has to endure these health issues. Second, I feel badly that neither his parents/guardians/teachers/doctors had the cajones to do something about it. Children should not be making healthcare-related decisions–and I believe this is one; that is up to parents until a child turns 18.
The article explains that the child’s issue had to do with the texture of certain foods. This sounds like an autism spectrum issue, but that should not be an excuse for poor nutrition. To rely on fish & chips, processed ham slices and sausage, Pringles and white bread is simply not acceptable…and part of the blame has to go to those who cared for him. I have a son on the autism spectrum and while he certainly had his preferences about food–as did each of my kids–I made sure that he had well-balanced meals that he enjoyed.
As for the rest of us, this is a warning. It does matter what we eat. Our bodies need to be properly fueled. They will not function if certain nutrients are absent. While it is true that we can take supplements to make up the difference (I take Fish Oil, Vitamin D, and Multivitamin every day), there is no substitute for a healthy, mostly non-processed, balanced diet.
Are french fries evil? Will they blind our next generation? No and no. While not the healthiest choice, the occasional serving of french fries is OK…and depending on where you get them, they may even be good for your mental health! Just don’t overdo it.
Today on the Jewish calendar is Tisha B’Av, the ninth day of the Hebrew month of Av; it is a 25-hour fast that commemorates the destruction of the First and Second Temples in Ancient Jerusalem. Aside from Yom Kippur, it is the only full fast (others just go from sunrise to sunset)…and I’ve got about 6 hours to go.
The goal of the fast (which is the case on Yom Kippur too) is not to lose weight or to suffer greatly, but rather to focus less on the physical and more on the metaphysical. Tisha B’Av causes those who observe it to reflect on the history of the Jewish people: the enemies who have arisen against us from the outside, as well as the enemies from within. Not having to think about eating (which isn’t easy), allows the day to be mostly spiritual, and also gives us a small taste of the suffering of our ancestors.
Interestingly, fasting has been a hot trend in the diet/fitness world the last several years. In particular, a lot of attention has been paid to Intermittent Fasting.
What is Intermittent Fasting? There are several versions. One way to do it is to restrict eating to only certain times of the day (generally an 8-hour period). Others fast one or two days out of the week. Others choose 1-3 days to eat a very restricted calorie count (say around 500 KCals) during the week, and eat normally the rest of the week. The science behind it is that during the fasting periods, the body is required to burn fat in order to maintain its regular functions; in particular, this kind of fasting seems to target belly fat. Other health benefits may include better control of insulin and cholesterol levels.
Why this is appealing to many is that you don’t have to think about calories or only eating certain kinds of food. The process is very simple: eat during certain times and not during others. This can also simplify the dieting process: no need for extensive reading of labels, less meals to plan , etc. Of course, one shouldn’t assume that during non-fasting times root beer floats, corned beef sandwiches and tubs of whipped topping should be the staples of the diet. As always, fruits, vegetables, lean meats, fish and less-processed foods are recommended.
I started doing Intermittent Fasting many years ago not really knowing that it was a “thing.” I noticed that I grazed a LOT after dinner, and it added up to hundreds of calories. I made a rule for myself that I still follow pretty closely: after dinner, no eating! I can drink calorie-free liquids, but that is it. (I do make exceptions for special occasions but don’t go crazy). I found that it helps me control my weight and that my cravings for after-dinner snacks quickly subsided.
There is admittedly a big difference between the kind of religious fasting to which many of us are accustomed (Ramadan, Yom Kippur, etc.), but there is a commonality as well. While one focuses on a physiological goal and the other on a more spiritual goal, both require self-control and self-sacrifice. Both also are means to an end: either greater physical health or greater spiritual awareness.
Readers, I would be interested to know how many of you have tried Intermittent Fasting, or if you currently practice it now. What are the challenges and what are the advantages? What are the results you have seen?
I am a believer–as long as it is done in moderation. Before jumping into Intermittent Fasting, though, do some research and talk to your physician. Be safe and be healthy.
Kosher Fitness 