A List for Great Health

For the last few weeks I’ve been talking all about Money, Money, Money … so now I want to shift gears and talk about the extremely important subject of Health, Health, Health!  As most people know having tons of money without good health can be a real bummer. I can’t help but think of Steve Jobs with all his billions, who left this earth at a very early age because of a huge health issue that his money couldn’t solve.

I have preached for years that it’s better to read and re-read the very best book many times over to remind ourselves of whatever great lessons or super inspiration we got out of reading that great book the first time, since we tend to forget much of what we’ve learned. So with that in mind I was reviewing my notes of some of the best stuff I learned from reading Dr. Robert Lustig M.D. great words on health. So today I am going to give you a list that you can review at a glance to remind yourself of what you can do, and should be doing, to greatly increase your odds of achieving and keeping yourself in Great Health!

From Dr. Lustig’s great book entitled Fat Chance.

1. Sugar is killing us.

2. Your waist size is most important.

3. High fiber appears to limit total food intake.

4. Orange juice is worse than a sugar soda.

5. Alcohol increases fat around the liver and other organs.

6. Exercise works at so many levels, except your weight.

7. Studies show that those who skip breakfast eat more calories during the day.

8. Muscle burns more energy, even when you are at rest.

9. Consistency in exercise is the key.

10. Even 15 minutes a day is great for health.

11. Fiber one cereal has 14.9 grams of fiber.

12. Eat real food.

13. Don’t eat anything 4 hours before bed.

14. Wait 20 minutes before second helpings

15. Kids who get exercise during school do better academically.

16. Vegetables give you fiber and micro nutrients.

17. Resveratrol keeps inflammation down.

18. Diet is about weight loss and exercise is about inches and health.

19. People who eat veggie omelets at breakfast are less hungry at lunch time.

20. Eating protein does not stimulate insulin or hunger.

21. Alcohol is much worse than fructose and glucose because the lipid build up can lead to liver inflammation.

22. Alcohol for the same number of calories is more likely than glucose to cause chronic disease.

 

And here is another list that I wrote to myself so many years ago. I forgot where I got it–but it’s good and works.

Mood boosting super foods.

1. Tomatoes

2. Whole grains

3. Fatty fish

4. Dark chocolate

5. Spinach

6. Red meat -lean

Stick to the recommendations on these two lists and that commitment alone will show you great improvements your health!

 

The Super Brain at 70

Finally, I’ve past the 70 year mark so now I can stop being so focused on my ‘age’.  But I am thinking and acting on maintaining and improving my “Super Health”!  Why, oh why, would I want to do that?  Oh, I don’t know, maybe because great health and longevity are more than a little important to me as it is for most people, especially as we age.

With that in mind, I found myself reading, for the third time, Super Brain by Deepak Chopra, M.D. and Rudolph E. Tanzi, Ph.D. I do so love their subtitle Unleashing the Explosive Power of Your Mind to Maximize Health, Happiness, and Spiritual Well-Being. What a great book!

Even though I was having such a fantastic time, I even thought about this book at my huge 70th birthday bash. My wife Kimberly put together the most amazing party with over 200 people including family and a ton of great friends. We had professional Brazilian dancers and a drum team (my daughter Cammy is on the dance team) plus three talented fire dancers that put on a fantastic show that reflected off our pool with the night lights of the city as a back drop.  And the party went on until 3 a.m.!

That night Chopra’s book popped into my head as I talked to an old tennis friend, Galen Young, who is just short of turning 90 years old. The thing is, Galen is still playing a mean game of tennis (he is currently ranked 10th in doubles and 5th in singles in his age group in the U.S.) He has even set another goal firmly in his super brain–he has decided that he is going to win another gold medal at the Huntsman World Senior Games–and I sure wouldn’t bet against him.

You see, the book Super Brain really does reveal some super secrets and methods to train or program your brain to give you pretty much anything you want.  The authors give some great brain plans for super health and super longevity and good ol’ Galen Young is out there doing it so you know what … anyone of us can do the same thing!

The day after the party I jumped back into the book to re-read and re-dedicate myself to applying the concepts and the methods that Super Brain reveals. Here they are …

Ok, I am teasing you now because we will wait until next week to share those details. If you can’t wait for my blog, by all means, go ahead and buy the book! You’ll want to eventually anyways.

Tips and Tricks For Staying Healthy During the Holidays

Last week I wrote a bit about the danger of “playing the victim”–you know the old “Poor, poor me,”  mantra. And now the day after Thanksgiving–the time of the year of family, food, fun as well as being thankful–I want to write about FOOD.  Yes, we all need it and yesterday most of us probably ate too much of it!  Yes, we can say “Hey, we were victims of the great aromas and flavors! How could we resist? Besides it’s the time of the year to celebrate!” but that isn’t going to help your health or waistline. Now I don’t want to take the pleasure and joy away from this wonderful time of the year, but maybe my few words in this post can help make this holiday season a bit healthier and give you a head start with your New Year’s resolutions.

There is a great little trick that can help you steer away from those delicious, tempting treats that pop up all over the place around the holidays as well as helping you avoid temptation all year long.  I learned about this little trick from David DiSalvo’s book What Makes Your Brain Happy and Why You Should do the Opposite.

DiSalvo says in chapter 15 of his book, “If you imagine looking at a tempting treat, your desire for it will increase. But research indicates that if you imagine eating the same treat, your desire will lessen.  The reason is that to our brains, imagining an action and doing it are not too dissimilar.  We can trick ourselves into feeling like we’ve already enjoyed the treat, leaving our brain with less reason to target the genuine article.”  It’s a very simple little trick but it works. Try it. If you keep doing it over and over again, it’ll become a habit so you can easily avoid temptation during the holiday season and will continue doing so into 2014.

I would also like to refer you to page 78 and 79 in my book How to Ignite Your Passion for Living. These 2 pages have been highly instrumental and very motivating to me. They have helped keep me slim and trim and in great health which is especially important to me now as I am only 131 days from turning the BIG 70!  Page 78 lists 15 big benefits that you get from doing a periodic “fast”—even for just 24 hours and page 79 lists 14 benefits from following a calorie restricted diet.  Every time I review these lists it pumps me up and helps me stay on a path of good healthy eating habits.  I am very confident that reviewing these 2 lists can do the same for you. And this time of year, we can use all the help we can get!

If you don’t have my book How to Ignite Your Passion for Living or you do have it but you have a person or two on your gift list that you know will benefit from reading it, you can buy a copy on my website here. Now that’s some easy shopping!

The Big Goal Boost

Anyone that knows me knows that I’m a huge believer in setting goals. Of course that’s the major them of my book How to Ignite Your Passion for Living. Goal setting grabbed my attention in a very big way even back when I was in high school.

As a pole vaulter then and in college my goals were in feet and inches. As soon as I reached a certain height, I would set a new goal a few inches higher–from 10 feet 6 inches to 10 feet 9 inches then 11 feet. After a ton or work, trying over and over again, I finally was consistently clearing 12 feet and eventually I peaked out at 14 feet 1 inch. Back then, in 1962, the world record was just over 16 feet, so I wasn’t doing too badly. But, no, I didn’t set the world record. Still setting those goals kept me completely engaged and excited about life. Such physical, self-competitive goals aren’t the only goals that can do that for you. Just about any goal will do that for you if it’s something you really want.

To get that jazzed feeling every day, be sure to constantly set goals for yourself. It will keep you passionate about your life and living and of course there is a Big Bonus in that you end up accomplishing so many things. So my message this week is push yourself to set more goals, and tough goals, in all parts of your life –physical, mental, family, charitable and, yes, don’t forget financial goals. I promise you as you do this you will enjoy each hour and each day more.

By the way, as you may already know, it helps to tell people that are close to you (as long as they are positive people) what goals you have set for yourself because when you know they are watching, you are more likely to stick with them and they also can act as a cheer leader for you. I myself have been sharing with you my goal of working out every day until I turned 70 and just knowing I told you about that makes even more dedicated. I just can’t let you down.

So you know. I am still on track with that goal which is 46 weeks from now. I was sick one day last week and hurt my back on another day but I still got a work out  in. Yes it hurt physically but, wow, I sure got a huge mental boost from sticking with my goal! That’s 83 out of 84 days that I have kept up my work outs. Pretty good! Now, what goal do you have?

Fitness Every Day, Starting Right Now

Last week I told you about my goal to work out every single day and do that at least until my 70th birthday which is now 347 days. (I’m pretty sure when I hit 70 I won’t stop then either!) So far so good–I haven’t missed a day in the last 45 days! I sure could have used the fact that I hurt my back one day as an excuse to skip a day but I didn’t. I was in a lot of pain then but I sure felt terrific when I finished. I mean, physically I was totally beat and in a world of hurt but mentally, I felt like a champion. And, wow … that felt great!

One big discovery I made with my “every single day” workout goal was that we are more likely to succeed at it because unlike a goal to work out 4 or 5 days a week, an “every single day” goal doesn’t tempt you to skip today’s workout. You can’t say “Oh, I’ll feel better tomorrow and I can still get in my 4 or 5 days this week.” The thing is, if you do procrastinate you may well find yourself skipping and pushing your work out until you run out of days in the week and miss your target. With an “every single day” goal you know procrastination or skipping days is simply not an option.

If this simple goal hasn’t motivated you to start your own health and work out program by now, then I think I need to tempt you by giving you a list of huge benefits or as I call these lists in my book “How To Ignite Your Passion For Living”, B-RAM. B-RAM stands for Benefits, Reasons, and Motivations. These are the things that will keep you chasing your goal if your keep them in the forefront of your mind. (See Chapter 7 entitled “The Sure Fire Way to Stick with Every Goal” on page 71 for more on how to benefit from B-RAM.)

Here are 7 huge benefits of setting unshakable fitness goals as given by Dr. Daniel G. Amen in his book “Use Your Brain to Change Your Age”. Print out this B-RAM (adding more reasons to it if you like) and post it somewhere to keep reminding yourself how wonderful this goal will be for you:

1. Those with pep in their step stay younger.

2. Aerobics will help you keep more brain tissue.

3. Balance exercises help you age gracefully.

4. Active seniors look years younger than their couch potato friends.

5. Resistance exercises keep you stronger to live longer.

6. The greater your muscle strength, the less risk of Alzheimer’s.

7. Those who exercise slow down their biological clock.

By the way Dr. Amen documents the evidence behind each of these 7 benefits starting on page 123 under the heading of “Exercise and Longevity”. He introduces this section by saying “New research seems to be popping up every day proving that exercise will not only increase how long you live but also the quality of life in those years.”

What else do you need to get you up and working on fitness? If you haven’t started, why not start RIGHT NOW! Take five minutes and briskly walk, dance, stretch, lift a few weights … and think about how you’ll do this every day so you can get all these great benefits, starting right now!

 

A Daily Commitment to Better Health

In early March I was on my way back to Kauai to spend the rest of the winter when we had a long layover in Los Angeles. Unfortunately I had left Dr. Lustig’s book “Fat Chance” at my Salt Lake City office, so I wandered down to the airport bookstore for a copy and stumbled across Daniel Amen’s book “Use Your Brain to Change Your Age”. There is a lot of good stuff in his book including many before and after brain scans of people that turned around bad habits and behaviors both in eating and exercising. The huge difference in those brain scans really got my attention but what stuck with me the most was the story Amen tells about 52 year old Andrew McGill and what he did to end up with a “younger brain, a sharper mind, and a happier life.”

Andrew McGill is a doctor who had totally let himself go and was in poor health (which just goes to show that even being a medical professional does not insure great health.) His brain scan reflected his poor physical state, looking like the scan of a much older man. Daniel Amen says “it could be attributed to a number of causes: alcohol; drugs; environmental toxins, such as mold or organic solvents; infections; a lack of oxygen; or a significant medical problem like severe anemia or low thyroid.” On top of these other possible contributors to his poor health, Dr. McGill weighed 289.5 pounds, which I’m sure was also a major contributing factor.

To cut to the chase and the real heart of the story, McGill had one day “found himself lecturing a diabetic patient about the importance of nutrition, losing weight, and exercise. On the way home he thought to himself, ‘Andy, what a hypocrite you are! When are you going to stop playing around with your own health?’” It wasn’t until later, in November 2006, that McGill finally made a deep, committed vow to never to miss a day of exercising. That was five years ago. Surprisingly, he has kept that promise, not missing a single day. Ever.

Wow! Just … wow! That kind of commitment really made an impression on me. And he was paid well for his commitment. He lost 100 pounds and a new scan showed the brain of a much younger and healthier man. Now, as I mentioned last week, exercise is not the only thing you need to lose weight and be healthy. Dr. McGill also stopped drinking alcohol, which contributes a huge amount of sugar to our diets, among other healthy changes to achieve these results.

The thing is his story was enough for me to make that same commitment to exercise every single day. Truthfully, it’s not that big a deal. There are so many things you can do to get in your exercise each day, things that don’t even require equipment or a trip to the gym—a lunch time walk, a morning run, 10 minutes jogging up and down the stairwell at work, calisthenics on your living room floor while watching your favorite show, etc. The important thing is to do it and if you make a habit of exercising in some manner every single day you will become healthier, especially when combined with healthier eating.

Since reading that story I have only missed one day of exercise and only because my wife had surgery. I have decided that I am going to keep it up for at least one full year … that’s when I hit age 70! And I know I can and will do it. So why don’t you? Is there any reason not to? No. But there are so many, many reasons to take on this simple challenge, aren’t there?

Not By Exercise Alone

By now I hope you have watched Dr. Robert Lustig’s video that I’ve talked about in my last 2 blogs. If you heed his advice it really is life enhancing. I have and it’s made such a huge difference. But now, as I promised last week, I want to talk about exercise and what it can and cannot do for you.

To summarize what Dr.Lustig says on the subject of weight loss and exercise, exercise is not the key to weight loss, but it is one of two keys to great health. The first key is changing your diet by drastically reducing your intake of sugar in combination with a huge increase in your intake of fiber. Do that and your half way to excellent health.

The second key is, yes, exercise and by that he means consistent exercise. As Dr. Lustig points out, exercise will build muscle and in the very long run will help you lose a little of the weight because muscles burn calories faster than fat but this would only be a little additional weight loss. In other words, exercise should be part of a weight loss plan but is not the key to it. Without the change in diet, weight loss will be slow and the increase in overall health will be minimal.

Not a believer quite yet? Well, I’d recommend going out and getting Dr, Lustig’s book “Fat Chance” so you can read about all the factors that go into healthy weight loss and healthy eating. It’s not that exercise cannot have a tremendous impact on your health but exercise alone won’t do it. Next week I’ll tell you about another book and the story it includes of an amazing man, his commitment to better health and how you can follow in his footsteps. In the meantime, start evaluating your sugar intake. You may find it startling just how much you take in and, hopefully, it’ll stir you to do something about it.

Villainous Sugar

If you watch the link I posted last week of Dr. Lustig’s lecture you learned about the major damage sugar does to your body.  His words and proof of what he was saying certainly made a huge impression on me and has changed my eating habits significantly.  I’ve watched his video presentation twice and after that quickly got a copy of his book “Fat Chance” and devoured it. I’m so glad that I did.  Not only did I realize all the damage sugar was doing to my body but I began to see that what I believed to be true about how we process calories was, in fact, not true!

Most of us have been lead to believe that a calorie is a calorie regardless of the food we get it from.  So if we thin k that if we eat a 1,000 calories of food that is loaded with sugar versus a 1,000 calories of food that is relatively  sugar free the results to our bodies is exactly the same. But if you believe that (like I did) you’d be wrong.

The reason that one type of calorie can cause your body to gain weight and another one will not, is all in the way the body metabolizes the food.  So let’s say that in the next 6 months you ate 2000 sugar loaded calories a day. You might gain 5 lbs. But if you ate 2000 calories of non-sugar foods you might lose 5 pounds or stay the same weight.  But that’s just the beginning.

As Dr. Robert Lustig says in the beginning of his book, “Every good story needs a villain.  While I am loath to reveal it this early in the book, I won’t keep you in suspense.  It’s sugar…..a substance that now permeates nearly all food and drink worldwide.  It’s killing us … slowly, and I’ll prove it.  Every statement throughout this book is based on scientific study, historical fact, or recent statistics.”

Plain and simple, Lustig makes a totally convincing case that sugar is TOXIC.

If you read his book you will see all the ways sugar is doing damage to your body.  Lustig’s book certainly motivated me to cut out almost all the sugar and processed foods from my diet. By the way–did you know that there are dozens of different names that the food industry uses to hide sugar content, especially in processed foods? If you aren’t sure you can identify them, go to the USDA’s page here for a list.

And if you are thinking, like so many people, “I will just exercise more to counteract the sugar.” Sorry, that’s not going to work either.  Don’t get me wrong … exercise is not bad. In fact it’s very, very good for the body but that is not how you will counteract sugar or to lose weight. Why not, you ask? Well, I’ll talk about that next week. In the meantime, read your labels. See just how much sugar you are really taking in and try to cut it out of your diet. I bet you’ll be surprised just how many things you’ll have to eliminate but that just tells you how bad the situation is.

Wise Words from Dr. Lustig

On Feb 21st of this year my son David, sent me an email with a link (see below) to a YouTube lecture by a Dr. Robert Lustig. Without a doubt this video has dramatically changed my physical and mental being! It honestly has lifted my life 2 or 3 levels … and my life was pretty damn good already. Watch it as soon as you can and see if you agree that his words have such tremendous value.

By now if you’ve read even a few of my blogs you know I am big on setting goals and strongly believe that goal setting and your journey toward those goals is a huge key to a happy, fulfilling and super productive life.  Dr. Lustig’s video lecture gives you a pretty straight-forward goal that, initially, you might think is just a health goal but it’s more than that. I’m tempted to summarize what he says but then you won’t really get the impact of the presentation or you might think “I’ve heard all that before.” Trust me, you haven’t heard all this. I’ll just say it’s well worth every minute of your time to watch and learn and follow.

By following, I mean for you to set some health goals based on what he is saying.  I certainly have done that and WOW what a superb and uplifting change it has made in both my physical and mental life—if you don’t believe me just ask my wife! So get yourself a nice cup of tea and sit down to listen. Then change your life. Now!

http://www.youtube.com/watch?v=dBnniua6-oM

 

The Secret to a Great, Happy, and Productive Life

You can greatly enhance your life no matter what age you are by doing something very, very simple. What is this simple cost free secret? Well, it’s not so much a secret as something most of us forget about and stop doing as we age. I am talking from personal experience, especially now as I am nearing the BIG 70!!

Ok, so what the heck is this big secret?  It’s simply “Action.” That’s right it’s Action and Movement. It’s getting up off your butt both physically and mentally.  Deepak Chopra and Rudolph E. Tanzi in their wonderful book Super Brain give some very powerful evidence that physical exercise and movement along with environment enhancement stimulates the growth of new neurons. And this happens at any age!

You, no doubt, have experienced a big lift in your mood, on days you were kind of of feeling down and out, by merely taking a walk or even just getting up from watching TV and taking a drive in the country or through your own or a new neighborhood.  I know if I push myself to take even a short hike in the mountains or on the beach it gives my brain a huge mood boost. Ditto by doing a few push-ups, sit ups or jumping on the stair master for 15 or 20 minutes

There is a great quote in “Super Brain” that I love. It says it all–“Inertia is depression’s best friend.”  Simple but true.

So, remember, action is the KEY!  Keep moving and make a point to do so every day.  Let me give you just a few of the benefits you’ll get from being active.And  I hope you will add to this list the things you’ve learned from your own experience.

BENEFITS OF ACTION AND MOVEMENT—

• Feeling increasingly better the more you stay in motion- and that is for physical and mental activity.
• Getting a whole bunch of stuff done—financially, socially, spiritually, helping others, etc.
• Overcoming depression and bad moods without drugs.
• Losing weight.
• Staying in shape and having overall better health.
• Helping others by your example.
• Slowing the aging process.
• Increasing brain cells and brain activity.
• Greatly reducing the chance of dementia.

Do think about action and movement and please challenge yourself to do more in that direction. You’ll see how much difference it makes to your happiness, your mood and your satisfaction in your life.

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