Healthy Habits

Words to Live By

The absolute healthiest thing you can do in life is to be yourself, TRULY yourself, with no apologies. Allow yourself to be original and to look at things from a point of view that only you could have. You may be right or wrong, sweet or sarcastic, optimistic or pessimistic, offensive or politically correct. It doesn't matter. What matters is that you are honest, through and through. Honest about your strengths, honest about your weaknesses, honest about how they help or hinder you in life, honest about how they affect others.

So today, we have a quote to live by:

Read, every day, something no one else is reading. Think, every day, something no one else is thinking. Do, every day, something no one else would be silly enough to do. It is bad for the mind to be always part of unanimity."

Christopher Morley (1890 - 1957), US author and journalist.

If you are constantly trying to be like others and to fit what you think you "should" be, you are almost certainly doomed to failure and frustration. Instead, try to figure out a few things about yourself that make you uniquely you, that you are proud of, and celebrate them every day!

Diet vs. Dieting

One of the hottest topics today is the Atkins Diet. It seems that everyone from movie stars to the guy next door are following this diet, which is actually far from new. It has zoomed to the top of the diet popularity chart in the past couple of years, and even those who don't follow the plan are talking about "low carb" as the answer to prayer.

Be aware that not all diets are created equal, and not all diets work equally for all people. Not all diets are designed for all purposes either. In short, they are definitely NOT "one size fits all".

I'm picking on Atkins today just because of the rampant popularity. One thing frequently overlooked by those touting the "low carb" solution is the fact that most of these diets also have extremely restricted calorie intakes, which is where most of the weight loss comes in. These high protein diets, in many cases, are actually also high fat diets. You can lose weight on them, but they are very bad for your long-term health. Some of the most popular foods on these diets, including red meat, cheese, eggs, and bacon, are dangerous to heart patients and diabetics, and have been linked to many cancers. Many physicians and nutritionists are gnashing their teeth in frustration at the resurgence of the high-protein, low carb eating plan, which, it should be pointed out, fell from grace the first time around because most people simply did not keep the weight off in the long term, and there were documented health risks.

This is the situation for the average person hoping to lose a little weight. However, the diet is even more dangerous for performance athletes. People who want to lose weight combine diet and exercise, and it's a great thing. However, that's a very different concept from a performance athlete. Someone who trains at a very high level, who competes, who prepares for tournaments, has very different nutritional needs. Put them on a low carb diet, and watch their performance crash and burn, and watch the injuries start to pile up. Want the proof? Just take a look at what Lance Armstrong eats during the Tour de France, and I quote: "The main dietary goals during the Tour are fueling and recovery, and a rider's diet significantly impacts his performance. Lance Armstrong aims to get 70% of his calories from carbohydrates (CHO), 15% from protein, and 15% from fat. While endurance athletes burn a mixture of all three macronutrients for energy while riding, CHO is primary fuel for aerobic performance." If you want your performance to be what it should, you need those carbs.

The safest and most effective way to lose weight is to eat a healthy, balanced diet, and get some exercise. Don't risk your long-term health on fad diets.

Personal Time

Sometimes we are so busy trying to be all things to all people that we forget to be there for ourselves. We have responsibilities at work, at school, at church, to our clubs, to our families, to our teams, to our pets, to our friends.

Does it ever seem like it's all just too much?

That's when you need to invest in some personal time. Personal time is different for every different person, the only true essential is that you are doing something YOU want to do, just for you. For me, it's the luxury of curling up with a good book, a blanket, perhaps a cat or a dog, perhaps some fresh-baked cookies, with the phone turned off. Depending on my mood, it can also be cooking something I don't need, just to make something warm and wonderful that smells good (cookies, a new cake recipe, a new dinner recipe, anything!). A friend of mine is happiest when she knows everything is clean inside and out, so for her, taking the time to really clean something purges her of her demons -- for example, she'll pull out all the appliances in the kitchen and clean behind them, something I think I last did in 1998! Another friend goes running -- ALONE. Without her husband, her dogs, her friends. Yet another friend sits down at his computer and plays Quake with strangers for an hour or so, instead of meeting up with friends in their other favorite game.

Of course you shouldn't neglect your responsibilities, but don't forget your responsibility to yourself. Those stolen moments of personal time can really save your sanity.

The Power of Aroma

Although I am very open to non-traditional forms of medicine and healing, I am frequently skeptical of the claims that people make. Practitioners of any given wholistic (or holistic, or alternative, as you please) art usually endorse their specialty as the only one that's real, and the only thing you need: The cure-all for your ills. I get most annoyed when the claims go too far.

Which is why I'm not an open advocate of "aromatherapy", as it exists on many websites and for many people. I do not think that the right combination of scented candles, essential oils, potpourri, herbs, etc. will necessarily make you a stronger, healthier, better, or happier person.

With that disclaimer out of the way, I feel free to state how very important I think scents really are! Some are so vile that we feel physically ill in seconds, others are overwhelming, some are so subtle that we don't even realize they're affecting us, but affect us they do. Psychologists have said that scent memory is one of the strongest and most tenacious, that smells will have associations for us many years after an event has occurred.

I believe this whole-heartedly. When I smell fresh-mown grass in the summer sun, I am a child again watching Dad mow the lawn on a sunny day, and I really do get a sense of light-heartedness and contentment. It wouldn't be enough to overcome a really rotten day, but it might make a dent in a bad mood. Fresh-baked bread is another one, and actually so is burning bread: My mom liked the smell of burnt toast, so sometimes she would deliberately burn some to cheer herself up! Burnt toast, to me, is being cozy in the dark wintertime, happy in the warm kitchen with my mother.

So one healthy habit that I think everyone should at least give some thought to, is figuring out which scents give you happy associations, and taking notice when you really like an aroma. Buy a candle or two, some scented lotion, perfume, or whatever, and keep it handy for days when you could use a little stress relief or a pick-me-up of some kind. It won't solve all your problems, but it just might lift your spirits a little.

Healthy Common Sense

Everyone knows that a positive attitude is almost essential for overall good health. This includes letting go of things that aren't important, not harboring grudges, giving people the benefit of the doubt, and a number of other attitude adjustments that result in less stress.

However, if you really want to stay healthy, you also need to protect yourself from stresses caused by bad decisions, and that's why I advocate holding onto a really healthy dose of skepticism.

What do I mean by that? I mean don't believe everything you're told until you can check it out for yourself, and if something sounds too good to be true, it probably is. Don't believe in weight-loss ads that tell you it's possible to lose weight while eating anything you want, without exercising, while you sleep. Don't believe it's really true because Joe Smith, from Kansas, wrote a testimonial. Don't believe it's true just because Dr. Joe Smith, from California, endorses the product. Testimonials, and their accompanying before and after photos, are often rigged if not outright faked, and endorsements are paid for. There's no "magic pill" out there. Those ads prey on our society's obsession with the so-called "perfect" body (which in many cases is actually as much as 20% below a healthy weight).

It's not just diet. I've seen exercise programs that promise you will be "the fittest you've ever been" in just 6 weeks (highly unlikely), vitamins that promise to level off mood swings and give you more energy (depends on your overall eating habits and your consumption of various prescription drugs or alcohol). It extends further. Used cars, you will notice, have never been in an accident. Mattresses will give you the best night's sleep you've ever had (especially those Space Age foam mattresses!!). Just take up (insert name of religion) and you will find the spiritual peace you've been looking for.

READ BETWEEN THE LINES.

The first thing to remember is that the job of the salesman is to get you excited about the product. So, watch for the red flags. The following words should be filtered out: Limited time only; amazing; great; special; deal; discount; proven effective; doctor recommended; the stars use this; life-changing; best. Sort through the hype and get to the substance, and don't buy it unless it's really a good product. What good does it do you to buy 27 of the best widgets on sale for half price, if you never use widgets?

The second thing to remember is that very little, if anything, is truly "one size fits all". This holds for diets, vitamins, exercise programs, cars, religions, clothing, and anything else you can think of. Don't stick with an exercise program that leaves you constantly injured or in pain. Don't stick with a diet that leaves you feeling hungry all day, every day, and grumpy on top of it, or any diet that gives you digestive "issues". Don't sleep on a mattress that isn't comfortable, especially if you wake up sore or stiff. Don't go to a church that doesn't make you feel comfortable, happy, and spiritually fulfilled.

In other words, use your common sense. If it feels really wrong, it probably is. Recognizing that early on will save you a lot of trouble down the line.

Continuing Education

Did you know that elderly patients whose minds are kept active, are healthier overall, and show fewer signs of senility? They even think that some have less risk of developing Alzheimer's disease. Keeping boredom at bay is critical for those whose days stretch out before them, empty and bleak.

Have you ever thought about how boredom is affecting you? You may lead a very busy life, you may have a packed schedule with hardly any room to breathe, let alone think, but that doesn't mean you're immune to boredom. Keeping the same routine, day after day, puts mind and body and soul into a rut that isn't healthy. If you find yourself oddly dissatisfied with your good life, short on temper and a bit snappish, then consider whether or not you need some stimulation.

One of the greatest ways to recharge your life is to find a new interest. I call this "continuing education" because for me, I always loved school, loved learning new things and tackling new challenges. Some worked out well, some didn't, some things were interesting and some I hated, but it keeps you alive. Today, I try to make sure I do regular blog entries, forcing me to think through things. I have a job that presents many new topics every day. At home, I keep on the History Channel, or Discovery, or National Geographic, depending on what's on. I've learned all about Saddam Hussein's secret tunnels under Baghdad, the history of the SS, the breeding habits of the buffalo, and today seems to be "famous murderers" day.

If you're finding yourself bored, try adding something new to your life that will stimulate your brain. You don't have to take a school course or read a book, you don't have to go through learned journals. You don't have to pick something that is "appropriate". Anything you think is interesting, go after it! Kangaroos, icebergs, NASCAR, famous murderers, buffalo, knitting... the subject is irrelevant. The point is, life is a lot more fun when you have something new to think about and talk about. And it just might help you live a longer, healthier life too.

Strong Physically or Strong Spiritually?

Question for the day:

Which is better, to be strong physically, or to be strong spiritually?

Don't just answer, think about why one is better than the other. Really analyze what's important to you, what qualities you value in yourself and others.

Making Time for Fun

I recovered from a brush with the flu, only to be nailed with a wretched head cold right before Christmas. Combined with last-minute emergencies at work, along with karate activities and social obligations, I found myself stretched far too thin. I barely made time for the basics of food, drink, and sleep, and didn't do justice to any of them.

One thing that was neglected the most was the weblog, something I deeply regret on a certain level. I know all of the reasons why the blog had to take a step back, but prioritizing what counts ought to include fun things, as well as true obligations. I do this blog because I like to write, I like to share ideas and to get feedback. The act of writing the blog is in itself a healthy activity for me, and gets my mind and my creativity working, which just increases the benefits.

Dinners out, Christmas parties, wrapping presents, baking goodies -- all were fun in their own way, and deserve their moment in the sun. Work completed under deadline is stressful in progress but gratifying when done. End of year review sessions and exams for Instructor Training were nerve-wracking but followed by a great lunch out, sharing the company of a little group experiencing something unique and challenging together. Fulfilling obligations to 2 different families on Christmas required juggling, but was a superb way to spend a couple of days. I'm happy with what the month has held.

Still, in the midst of it all, I wish I had set aside 10 more minutes, here and there, to do a few more blog entries. The more I write today, the happier I feel. Cold medicine and all.

Never underestimate the power of half an hour spent doing something that brings you pleasure on a purely personal level!

Asking for help

I haven't written a Healthy Habits post in a few days, reflecting the fact that I've been incredibly busy, and have been practicing the healthy habit of prioritizing. Don't get me wrong, this blog is very important to me, but it doesn't rank up there with eating, sleeping, exercise, or work!

Time has flown away from me, just a week left until Christmas! I'm a bit panicked because I don't have my tree up yet, and still have one package to ship, but my situation would be a whole lot worse if I hadn't taken advantage of the Healthy Habit of today: Accepting help from others.

Most people, and I definitely include myself in this, like to handle things for themselves. Nobody really likes to admit that they're in over their head, or to ask someone else for help. You're afraid that you'll "owe them one", you're afraid of looking weak or disorganized, you're afraid of imposing.

While I don't advocate demanding help from everyone around you, it's not unreasonable to ask someone to take on a couple of minor things, and if someone volunteers assistance, by all means accept! By combining my errands with my boyfriend's, we managed to get some Christmas packages shipped out, some late presents purchased, some bills paid, and a few other errands run. Neither of us got everything done, but we both took a big chunk out of our lists, and it's doubtful we could have gotten much more done on our own. Plus, we got to spend time together, and having company made the time go faster when waiting in line.

Reminders

I haven't been exactly a health guru the past couple of days. Christmas season has hit, and all the food that goes with that. I've munched on chocolate throughout the days, eaten a bit more than I maybe should at meals.

Yesterday was really bad! We took some co-workers to lunch for a birthday celebration, so I ate restaurant food, and even though I tried to "eat healthy" (while the others indulged in huge steaks and potatoes and sandwiches, I contented myself with a salad and a baked potato), I still ate way more than I normally would at lunch, and heavier too (butter and sour cream on the potato, oh dear!). Back at the office, I made my way through quite a bit of candy. By mid-afternoon, I was dozing in and out of food coma, energy level shot and nerves on edge. By the end of the day, I didn't want to do karate, didn't want to go out and face the cold. I wanted to be at home, indulging in more food, maybe some egg nog, maybe doing Christmas decorations or something.

Instead, overcoming my deep desire not to go, I made it to the dojo. I was physically and mentally tired and almost shaky, and I knew darn well why. Determined not to overdo, I still tried to push myself pretty hard. And actually, about halfway through class, I realized I was holding up pretty well. But it wiped me out in the end, and today, I'm tired and achy and sluggish.

There is no better reminder of why I try to eat properly most of the time!