Words of Wellness

Working It Out

I enjoy watching a show on Fine Living Network called "Bulging Brides."

At the start of the show, the brides-to-be are lamenting the fact that they are unable to fit into their wedding gowns (usually with the wedding in two months). Their poor eating and exercise habits are revealed. Then the hosts, a personal trainer and a nutrition consultant, arrive on the scene to help them turn over a new (and healthier) leaf... and to get them into those wedding gowns.

While the vast majority of us are not trying to fit into a wedding gown in 6-8 weeks, there are some things we can learn from the show:

1. Be consistent.

In order to achieve your desired results, you need to eat healthy and exercise on a consistent basis.

2. Keep a food diary.

I think it's a great idea to do this for a week. Keeping track of everything you put in your mouth gives you a better idea of what and how much you are eating. It also shows you trends and triggers (e.g. after-dinner snacking, jumbo morning lattes, etc.).

3. Tailor your workout.

In the show, the trainer tailors the workouts to achieve a certain goal (shape the back, flatten the abdomen and tone the arms). While the show's workouts are intense and frequent, we all could benefit from tailoring our workouts as well. Making sure to include aerobic, strength and flexibility components is also important.

4. Push yourself without overdoing it.

You definitely don't want to overdo things, but some of us could benefit by pushing ourselves  a little more. For example, if you're walking as exercise, pick up the pace a bit (as if you're in a hurry to get somewhere), versus a leisurely stroll. Of course, check with your doctor before starting a fitness program, especially if you have health conditions.

5. Make it a priority.

I remember how busy I was when planning my wedding (it didn't help that I was in my first year of medicine/pediatrics residency). The brides on the show have to juggle wedding planning and taking care of themselves. Likewise, we all have to juggle busy lives, including stress and temptation, with keeping ourselves (or getting ourselves) healthy. Making exercise and proper nutrition a priority is a must.

Take care and God bless,

Dayo N. Lanier, M.D.

School Lunch Ideas

Someone posed a question regarding my last blog post, "What's for Lunch?" The mother of a kindergarten student wanted some school lunch ideas for her picky eater.

I know the feeling and have looked into school lunch ideas myself.

I'm sure all if us have had school lunch fatigue; times when we're tired of packing lunches, the kids are bored with the lunch "rotation" or worse, don't like what we've included in the lunch bag.

I've also been surprised with the infamous "lunch trade" that goes on in school (e.g. trading a perfectly good sunflower seed butter and jelly sandwich on whole wheat bread for, say... a bag of Cheetos). Yikes!

I encouraged her to have her son try a "courtesy bite" of whatever she prepared, to get him to at least try different things. Getting your child to help with lunch ideas or preparation may help (kids are more likely to eat what they helped to prepare or plan). I held a taste test for my kids one weekend to see what they might like. I made quarter-sandwiches of egg salad (didn't go over well), tuna fish (really didn't go over well), different lunch meats, PB&J, and a veggie pita (one with cream cheese and one with hummus).

Even if your child doesn't care for something now, it doesn't mean they may not like it at a later date, so continue to offer it to them. Also, including a cereal bar (or another healthy snack) with their regular lunch as a backup may help, (just in case the sandwich doesn't make the cut).

Finally, sending leftovers in a thermos (especially if they liked it at dinner), is another lunch option.

There are many websites that offer lunch ideas for kids as well. I like the Family Fun site (http://familyfun.com/recipes). Look for the school lunch section.

Good luck!

Take care and God bless,

Dayo N. Lanier, M.D.

What's for Lunch?

Today my children started back to school. To say it was an exciting morning would be an understatement!

Besides establishing a new (and earlier) morning routine, we had to make sure we had backpacks together and lunch bags packed. The thought of balancing out those packed lunches with occasional hot meals from the cafeteria was appealing. So once I got them to school and settled in their classes, I went to the cafeteria to check out the lunch menu.

As you can imagine, there were some healthy options and some that weren't so healthy. At least having the menu allowed me to see what was being offered.

An article I read recently from the Columbus Dispatch, discussed how lax oversight and tight budgets in the National School Lunch Program have contributed to schools serving low-cost, often unhealthy foods to students.

The United States Department of Agriculture requires schools to provide a certain number of items from each food group, but doesn't provide guidance regarding the nutritional content of these foods or how they should be prepared (thus, tater tots as a vegetable).

There are some schools that have started offering healthier options (e.g. salad bars, fresh produce, low-fat milk, reduced fat macaroni and cheese, etc.), and I hope that all schools will find a way to follow this trend.

If you have the opportunity to get involved with your school's wellness committee (or other organization), I would encourage you to participate. It may help to influence what's being served for lunch and breakfast.

It's also a good idea to check the school menu to see what's being served to your children. And if you're packing lunches, providing the healthiest options possible will make you feel good about what you're giving them.

A healthy lunch, combined with a healthy breakfast, will give your children (and mine) the energy they need to learn and be active throughout the day.

Take care and God bless,

Dayo N. Lanier, M.D.

Plan Ahead and Be Prepared

I'm just getting back from doing quite a bit of traveling, including a family vacation.

I found that planning ahead and being prepared was very important during my trips. Having to arrange for boarding for our dog, planning outfits and packing, having activities for my children in the airport, and organizing family activities for our vacation, seemed to require military level planning and execution.

When I think about it, many things in life require planning and preparation.

With the start of school around the corner, we need to plan on an earlier bedtime for our children. It's also helpful to plan out meals for the week, to avoid wasting money at the grocery store. And we shouldn't forget to prepare for that mid-afternoon snack attack. If we have something healthy packed (e.g. a piece of fruit, cheese and whole grain crackers, low-fat yogurt, etc.), we'll be less likely to raid the snack machine or dip into your co-worker's candy bowl.

Planning ahead and being prepared can help keep you organized (as it did with my trips), and can also help to keep you healthy. 

Take care and God bless,

Dayo N. Lanier. M.D.

3 Great Reasons to Slow Down When You Eat

I'm sure many of us have been hungry to the point of inhaling food that was in front of us, barely remembering eating it... let alone the taste.

Here are three great reasons to slow down when we eat:

1.  To taste your food.

When you eat your food slowly, you are able to taste and enjoy it better. There's something to be said about appreciating the flavors, textures, aromas and apperance of your food (and if you're eating as healthfully as possible, the meal should be colorful).

2. To control your appetite.

It takes the brain about 20-30 minutes to start signaling feelings of satiety or fullness. If you've eaten your entire meal in half that time, you're not full until after the fact. Eating more slowly will reduce your appetite, which will help control your portion sizes and your weight!

3. To improve your digestion.

Digestion begins in your mouth while you're chewing. Your saliva contains digestive enzymes which mix with the food and begin to break it down. If you do a good job of chewing the food more completely, your stomach and intestines can better digest the food and absorb the nutrients, respectively.

So the next time your eating, whether it's a meal or a snack, remember to slow down and enjoy!

Take care and God bless,

Dayo N. Lanier, M.D.

 

 

What About Natural and Artificial Sweeteners?

I was asked a question in response to my last blog post, "A Spoonful of Sugar."

What about natural and artificial sweeteners?

There are quite a few natural sweeteners available. Stevia, which can be used by diabetics, has been around for centuries and is a good natural sweetner with an acquired taste. There are several versions of stevia available, the most recent being Truvia.

In addition to stevia, there is evaporated cane juice, fruit juice, honey, agave nectar, maple syrup, rice syrup, barley malt syrup and sugar alcohols (like xylitol, sorbitol and mannitol, which are sugar-free but can cause a laxative effect when consumed excessively).

I use an organic agave nectar as a sweetner (it's 25% sweeter than sugar and has a lower glycemic index). It's a bit expensive, but it tastes great and is a wonderful addition to my morning tea.

There is a great deal of controversy surrounding the safety of artificial sweeteners. For every argument in favor of their use, there is an often equally compelling one opposing their use.

Artificial sweeters are just that... artificial, so that's something to keep in mind.

Currently, there are five FDA-approved artificial sweeteners: saccharin (e.g. Sweet and Low and Sweet Twin), aspartame (Nutrasweet, Equal and Sugar Twin), acesulfame potassium (Ace-K or Sunett), sucralose (Splenda) and neotame.

Saccharin has been around the longest (over 100 years). There was controversy when research in the 1970's showed bladder tumors in male rats with the ingestion of saccharin. While later research showed that those results did not translate to humans, there are still questionable claims about carcinogenic (or cancer-causing) effects and the possibilty of allergic reactions.

Aspartame is one of the most controversial artificial sweeteners, and is labeled as being unsafe for people with phenylketonuria (PKU). There has been some evidence to suggest that some symptoms can be related to aspartame, namely headaches (especially in migraine sufferers), depression (especially in people with mood disorders), brain cancer (in rats), and increased hunger/appetite in some individuals.

Sucralose (Splenda), is said to be made from real sugar, but is chemically altered and contains chlorine as a result. Chlorine is considered a carcinogen, and since about 15% of Splenda is absorbed in the body, we are unsure what effect that will have on our bodies in the long term. No side effects have been found with the short term use of Splenda in the studies that have been conducted, but long term studies on humans should be done.

I encourage you to do some research of your own, give some of the natural sweetners a try and be sure to read the ingredient lists on your food labels!

For more information of artificial and natural sweeteners and other health and wellness information in the news, tune in to "The Healthy Lifestyle Show with Dr. Lanier" this afternoon at 3 p.m. ET at www.blogtalkradio.com/Dr-Dayo-Lanier. All of the shows are archived, so if you miss it today, take a listen whenever you can.

Be healthy and God bless,

Dayo N. Lanier, M.D.

A Spoonful of Sugar

When looking at what we eat, many of us may think that a spoonful of sugar is no big deal. The problem: we consume so much more than a spoonful of sugar in a typical day.

Sugar is present naturally in some foods, like the fructose in fruit or the lactose in milk. But it is also added to food by us (at the table or during preparation) or during processing (like the high fructose corn syrup in sweetened beverages, breakfast cereals and a host of other products).

So why is having too much sugar a problem?

Studies show that people who consume many foods and drinks with added sugar tend to consume more calories than people who consume fewer of these foods. Not to mention, there's also a link between weight gain and drinking sweetened beverages.

The USDA recommends consuming less than 10 teaspoons of sugar per day. Interestingly enough, that's about the amount of sugar in one 12-ounce can of regular soda.

Added sugar also provides calories but no additional nutrients; also know as "empty calories."

Cutting back on added sugars, especially from sweetened beverages, can help us in our weight loss or weight maintenance goals, and can ensure that we fit plenty of nutrients into our calorie needs.

Take care and God bless,

Dayo N. Lanier, M.D.

What is a "Healthy Weight?"

Many of us have different ideas about what a "healthy" weight is.

Some may look through the pages of fashion magazines and see the ultra-thin model as being a healthy weight. Others may feel it's healthy to have padding around our middles or extra "junk in our trunks." Some may even feel our toddlers aren't healthy unless they have super chubby cheeks.

BMI can help us be more objective in our determination of what is considered a healthy weight.

BMI, or body mass index, is a ratio of weight to height, and is a standard that helps us define normal/healthy weight, overweight and obesity.

Typically, people who are overweight have too much weight for their height; which increases (as does the amount of extra body fat), once in the obesity range.

For adults, BMI falls into the following categories: Normal or healthy weight - 18.5-24.5; Overweight - 25-29.9; and Obese - 30.0 and above.

For children and teens however, overweight is defined differently. The measurement of BMI in these groups (ages 2-20 years) takes the fact that children are still growing and that girls and boys develop at different rates into account.

Their weight and height are measured on growth charts which incorporate their age and gender. A child less than the 85th percentile is considered a healthy weight; unless they fall below the 5th pecentile, which is considered underweight. If they fall between the 85th and 95th percentile on the growth chart, they are considered overweight; and if their weight is greater than the 95th pecentile, they are considered obese. You can find out this information at your pediatrician, family doctor or health care provider's office.

Although the BMI is a helpful assessment of our weight, it isn't a perfect measurement. For example, large athletes with a lot of muscle may measure in the obese range for BMI, but are not considered obese in terms of health risk.

I encourage all of us to know our BMI and to use it as a gauge for what is considered a 'healthy weight" for us.

Be healthy and God bless,

Dayo N. Lanier, M.D.

The Benefits of Team Sports

Last month I did a radio show on the benefits of team sports with my husband, Coach Rob Lanier, of the Florida Gators Men's Basketball team (www.blogtalkradio.com/Dr-Dayo-Lanier), and would like to share some of that information with you today.

Organized sports are a great way for young people to be physically active, but it has other benefits as well.

Socially, children learn to develop patience, selflessness, listening skills and persistence, all while having fun doing something they enjoy.  Whether it's learning to take turns, or to support and encourage their teammates, team sports can help children develop skills that will be helpful not only in game situations, but in life as well.

As parents, we can support this process, or we can unintentionally impede it.

Encouraging our children and helping them to practice the physical skills they're learning, is a great way to spend quality family time. But if the demands and expections of parents (or coaches) exceed what the child may be ready for, the positive aspects of sports participation can be lost.

Let us all remember that playing a team sport should be something that our children want to do and enjoy doing. As long as they are learning and having fun, you will see the benefits for years to come.

Take care and God bless,

Dayo N. Lanier, M.D.

Everything in moderation

"Out of moderation a pure happiness springs."  -  Johann Wolfgang von Goethe

I found the quote above to be true, especially while on vacation last week!

Normally I do a pretty good job of eating healthy and exercising (with the occasional treat and lazy days when the feeling strikes me). However, while on vacation last week, I took the liberty of indulging in all of my favorite hometown foods.

Don't get me wrong, I didn't gorge myself on them (not completely anyway), but I allowed myself to have ALL of them... in moderation.

The ability to have things in moderation makes me happy! 

Having a small amount of the things I enjoy, keeps me from feeling deprived from not having them at all, or guilty from having too much. I just increase my exercise a bit to make up the difference. 

Now if you find that you have a hard time occasionally and moderately indulging in your favorite foods, you may need to stay away for a while. But if you can walk the line between complete abstinence and absolute excess, you're bound to feel more content.

I'll leave you with a quote from Benjamin Disraeli - "The choicest of pleasures of life lie within the ring of moderation."

Take care and God bless,

Dayo N. Lanier, M.D.