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!

 

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?

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.