Yesterday was the thirteenth anniversary of the start of my going alcohol free. The echo still remains, but it is a faint one and usually pops up at certain times in the late afternoon. It is indeed manageable. The following link is to a post I wrote on my sixth anniversary, which remains my most visited post. If you have this issue or know someone who does, I mention some teachings therein I gleaned from others. The key one is “I am not going to drink today.”
Per an article by Mike Stobbe of the Associated Press called “CDC survey finds about 40% of US adults are obese,” Americans are indeed “heavy.” And, some of us are very heavy.
“About 4 in 10 Americans are obese, and nearly 1 in 10 is severely so, government researchers said Thursday.” This comes from a 2017-18 health survey by The Centers for Disease Control and Prevention.
“The survey found that the obesity rate was 42%….The severe obesity rate was more than 9%…But, it’s clear that adult obesity rates are trending up, said the CDC’s Cynthia Ogden, one of the reports authors.”
This should not be news. The World Health Organization has determined the US as the most obese country in the world for at least decade. A former Global Wellness UK based colleague of mine would say to clients, “one of the US’ greatest exports is obesity.” We have exported the gift of high calorie fast food.
The next time you are in McDonalds, Burger King, KFC, etc., read the calorie content on the orders. An average adult man is supposed to intake 2,500 calories per day with an adult woman limited to 2,000 due to size differential. If a fast food meal tops out at 1,250 calories, that is 1/2 a day’s calories. And, don’t even think of super-sizing.
But, it gets worse as we have too many kids with Types I and II diabetes. And, pre-diabetic is the diagnosis du jour for kids and adults. The key culprit is carbs. Bread, potatoes, pasta, rice – think white foods – convert into sugar and lead to diabetes.
So, what should we do about it? Here are a few ideas that worked for me as I shed about fifty pounds over a several years. The key words to remember are “sustainable change.” Whatever path you choose to follow, make it more than a fad change – make it sustainable. Here are a few paths to consider:
– Portion control – put your meals and snacks in a plate or bowl with smaller portions. Make yourself get up if you want more, but resist that urge.
– Less fast food – no or fewer fries (share them) and less fried food
– Less white food – this one is hard, but cut back
– Snack with nuts, trail mixes, and fruits (ripe or dried)
– Read the calorie contents – I might break a breakfast bar in half if it is 200 calories
– Indulge earlier in the day, so you can burn it off
– Walking is your friend
It goes without saying to check with your doctor before you embark on major change. Other anaerobic, core and stretching exercises (yoga, pilates, jazzeercise, calisthenics, etc.) are excellent, but I recommend something you can keep up over the long haul.
Let me close with a comment another wellness colleague who is a doctor used to say. “We are train wrecks waiting to happen.” Being heavy now will haunt you even more later. So, think sustainable change and get off that track.
Aristotle said we are creatures of habit. Implicit therein is the habits can be good or bad. Charles Duhigg wrote an excellent book called “The Power of Habit,” where he noted the way to stop a bad habit, is to identify the trigger and replace the bad habit with a better one.
Old habits. The bad ones can be as simple as too many fried foods or sweets to smoking regular or e-cigarettes to drinking more than one should. Or worse. The good ones could be regular meditation, prayer, yoga or exercise, reading or selective and portion controlling eating habits.
Or, the habits could be less concrete. Kindness, civility, and decency are enviable habits, just as rudeness, bullying, lying etc. are habits to avoid emulating.
I have shared before that I am an alcoholic. Yet, to avoid a future train wreck, I stopped drinking more than twelve years ago. The key was a day-by-day mantra I learned from another struggling alcoholic – “I am not going to drink today.” Another key is the substitution of other habits – fruits and fruit juices, selective sweets, hot tea, etc. – instead of a drink.
Another habit I had to lick was to get my weight in order. The stopping drinking helped, but I was carrying too much. Over about a five year period, I have been able to drop 45 pounds. The keys have been fewer white foods – those wonderful carb loaded potatoes, pasta, rice and bread. The other key is portion control whether it is a meal or snack. On snacks, serve a small bowl and leave the bag in the pantry. On meals, serve smaller portions and avoid the temptation to go back.
Plus, I added a daily exercise routine of about fifteen minutes after I shower. This is supplemented with walks and hikes a couple of times a week.
Good habits. Make sure they are sustainable. That had been a dieting and exercise challenge before and my weight yo-yoed. Best wishes on finding better habits should you need to go down that path.
As a means of distraction or illumination, movies provide a necessary vehicle. Looking past the blockbuster action hero movies, here are few to consider for theater-going or downloading.
In no partiicular order:
“Knives Out” is in theaters now and is an entertaining who-done-it? Daniel Craig leads a very recognizable cast.
“Dark Waters” is more illuminating than distracting as Mark Ruffalo stars in a true-life chemical cover-up that went on for years hurting consumers, locals and employees.
“A Beautiful Day in the Neighborhood” is the story of Mister Rogers’s impacting the lives of many children, but also helping the life of an interviewer, the basis for the movie. Tom Hanks ably plays Mister Rogers.
“Midway” is a well-rounded view of the crucial battle of Midway a key refueling island in the Pacific during WWII. Patrick Wilson, Woody Harrelson and Ed Skrein star in an ensemble cast as the movie focus on both American and Japanese perspectives.
“Ford vs. Ferrari” is an excellent drama around Ford’s efforts to compete in Le Mans racing against recurring champion Ferrari. Christian Bale and Matt Damon star as the racer and racing car designer.
“Judy” is an excellent piece of acting by Renee Zellweger as Judy Garland, late in her career. It focuses on a brief time where Garland plays a London venue to enable her to keep her children.
“Once upon a time in Hollywood” stars Brad Pitt and Leonardo DiCaprio in a remake of a Hollywood tragedy. It is a Quentin Tarentino movie which is akin to the rewriting of history in “Inglorious Bastards.”
“Tolkien” did not do well at the box office, but is quite good. It focuses on Tolkien’s boyhood and early adult life which led him to his creative fantasy writing of “The Hobbit.” It stars Nicholas Hoult as Tolkien and Lily Collins as his muse and love interest.
Let me know what you think of these movies, avoiding spoilers where possible. Also, what other movies would you recommend?
Black Friday turned into hefty cyber sales. Today, is officially Cyber Monday, so the expectation is high for even more sales. However, a key financial lesson is if you don’t buy, you save even more money. So, use the Force to not click.
I realize I am not telling anyone anything new. But. people want your money, so they will make it easier to get it. I think there has been a trend toward more personal purchases from holiday gifts. It is clear the car commercials have gone down that path to lower year-end inventory. If you must buy a car, your best savings will be at the end of December not the beginnning.
Yet, resist the urge as much as you can. I tell people you can go broke saving 1/2 off if it leads to more purchases. The other reason to resist is the hyper-commercialization of Christmas. This is a key reason I am frustrated with the infringement on my favorite holiday of Thanksgiving.
So, use the Force. Resist the urge. Don’t click on Submit or click far less. Black Friday and Cyber Monday lead to Red Debt.
My wife and I saw the marvelous movie about the a brief period in the career of Judy Garland simply called “Judy.” Renee Zellweger plays the part so well, you believe she is Judy. I encourage you to go see it, but do take some tissue.
The movie does a nice job of flipping back to past moments in Garland’s life to provide some context. It adds a great deal to the film and makes you pull for the adult Judy even more, in spite of her challenges.
The movie is directed by Rupert Goold and is based on the broadway play called “End of the Rainbow,” by Peter Quilter. Quilter and Tom Edge wrote the movie screenplay. Darci Shaw plays the young Judy, while key parts are played by Jessie Buckley who caretakes Judy while in London, Finn Wittrock who plays a young beau, Michael Gambon who plays the producer of the London show, Rufus Sewell who plays Sidney Luft (the father of two of her children), and Royce Pierreson who plays the pianist/ conductor. Her two girls are played by Gemma-Leah Devereaux (Liza Minelli) and Bella Ramsey (Lorna Luft). A key role is played by Andy Nyman as a Judy fan in London.
But, this is Zellweger’s movie to shine as Judy. We knew she could sing from “Chicago,” but she adds flavor to Judy’s older voice lessened some by smoking, drinking and other issues. The movie covers a five week period when she ventures to London for a series of performances at a large club venue. I will leave off the rationale and mission of the gig, as that is an important part of the movie.
Go see it and tell me what you think. For spoiler alerts, I will ask future readers to not read the comments.
Two time Pulitzer Prize winner Nicholas Kristof wrote an editorial earlier this week in The New York Times called “Our children deserve better.” It is a clarion call to our nation showing the plight of kids in America.
Here are a few quotes to frame the issue:
“UNICEF says America ranks No. 37 among countries in well-being of children, and Save the Children puts the United States at No. 36. European countries dominate the top places.
American infants at last count were 76 percent more likely to die in their first year than children in other advanced countries, according to an article last year in the journal Health Affairs. We would save the lives of 20,000 American children each year if we could just achieve the same child mortality rates as the rest of the rich world.”
“Half a million American kids also suffer lead poisoning each year, and the youth suicide rate is at its highest level on record….The Census Bureau reported this week that the number of uninsured children increased by 425,000 last year.”
These are different views and sources of the threats to US children that note we have a problem. Another source I read a couple of years ago noted America has a much higher maternal mortality rate at child birth than other civilized countries, which further endangers children as well as the mothers.
Yet, these issues are not being discussed in the halls of government. We have a poverty problem in our country with too many living in or just above poverty levels. We have not expanded Medicaid in fifteen states whose numbers are worse than these national numbers per capita. We have not addressed our national water crisis which has a Flint, MI like exposure to lead in too many cities and a volume of available fresh water issue in other places. We have not invested as we should to diminish crime and provide more opportunities for jobs in disenfranchised areas. There are several pockets of success that can be emulated in more cities.
We also need to address better gun governance, especially with the number one gun death cause by far being suicide and a non-inconsequential accidental gun death rate. And, we have not dealt with the continuing and rising exposure to technology and artificial intelligence which have taken and will take even more jobs in the future. Finally, there is that climate change thing we need to deal with.
These are real problems. And, they will get worse. Data driven analysis of causes and solutions are needed. They are both multi-faceted. Investing more now, will save huge amounts later. This is not just an urban issue, it is rural one as well. The opioid crisis is rampant in these impoverished rural areas, for example.
None of the solutions will fit on a bumper sticker. And, political attempts to oversimplify issues should be questioned. Here is an easy contradiction to spot – if people believe gun deaths are a mental health issue, then why the effort to eliminate or not expand mental health benefits?
Please make your legislators aware of these issues and ask pointed questions. These questions deserve answers, not bumper sticker slogans. These concerns deserve to be talked about, studied and acted upon.
The week that was had serious issues that threatened the lives of people mixed in with self-inflicted issues that caused temper-tantrums. In no particular order:
The Bahamas was truly devastated by Hurricane Dorian. The aftermath pictures are sobering. Okracoke, one of the southernmost Outer Banks islands in North Carolina, was hit hard, but the US mainland was spared the brunt of the storm, although damage occurred and lives were lost. That is the big story.
Yet, way too much time and effort has been spent trying to save face for the US president after ham-handed and unneeded efforts to play weatherman. Rather than admit he over accentuated the threat on Alabama, he had his staff spending valuable time coming up with a story that does not let the president’s little feelings to be hurt. What he fails to realize, it is the “rationalization” efforts that paint him in a bad light. It is akin to dressing up the “dog ate my homework” excuse.
Since we are talking about blowing smoke, the dangers of vaping are raising their ugly head. More kids are entering the hospital with breathing concerns traceable to some form of vaping. What has always concerned me is the amount of smoke the vapers exhale from their lungs. It far exceeds the amount of smoke a cigarette smoker would exhale. Call me crazy, but that cannot be good for one’s health.
Still on the subject of blowing smoke, ex-president of Zimbabwe, Robert Mugabe died yesterday at the age of 95. After being initially praised for liberating and founding Zimbabwe, he proceeded to kill any opposition and become an autocrat. While so doing, he blew smoke at the world to mask his efforts.
Our British friends are realizing that having Boris as prime minister is not necessarily a good thing. Even pro-Brexit folks are likely lamenting this ego-centric choice. When time is of the essence, shortening the time to discuss a complex topic is not good stewardship. But, all of Parliament needs a “get out of the pool” order to allow them to check their egos, decide what they want and get their fannies to Brussels. A no-deal Brexit would be disastrous and would be felt immediately.
Finally, the US president acted on another temper-tantrum when the Department of Justice sued the State of California and four automakers for an agreement to comply with a higher mph standard than the Federal government wants. These automakers feel being good stewards will help sell cars and help them compete with other automakers. It is sad that Attorney General William Barr has stained his career being the president’s personal attorney and attacking people that disagree with him – that is autocratic behavior.
Have a great weekend all.
The group Blues Traveler had a huge hit with a song called “Hook,” which intentionally says nothing of substance. The chorus is as follows:
“Because the hook brings you back
I ain’t tellin’ you no lie
The hook brings you back
On that you can rely”
The song is about their frustration with MTV or popular music which relies on a “hook” to grab your attention. A hook is a catchy riff, phrase or gimmick used by songwriters. The Blues Traveler song is a tongue-in-cheek criticism of the use of a “hook” while using one.
To me, this song is a metaphor for companies selling products harmful to people’s health. The “hook” is an addiction, that brings people back to buy more.
The vaping industry is repeating the successful sales model of selling smoking to kids and young adults to get them hooked. The tobacco industry knew dating back to 1964 that nicotine was addictive. So, they hid this fact as they added more nicotine. The subterfuge lasted until the mid-1990s when an insider blew the whistle. This was after eight tobacco CEOs sitting at a table in front of a Congressional Committee lied saying nicotine was not addictive. What is troubling about the vaping industry is they are selling these vapes as candy in all kinds of flavors.
An even more dramatic and traumatic sales job relates to the opioid pain killer business. These companies were not forthcoming about how addictive their product is. People have died and families have been ruined by this subterfuge. And, once again we have a heroin and worse drug addiction problem in America, as it is cheaper than the opioid product. Please strongly consider non-opioid painkillers if you have surgery or an injury, if permissible by doctor.
On a more widespread basis, food companies have asked their chemists to make their products more addictive. How? By adding more sugar to their products. The sweeter taste is more alluring and gets people to eat more and buy more. What is the harm in a little more sugar? The US is the most obese country in the world and kids are now getting adult diabetes, not just juvenile diabetes.
So, like catchy songs, these hooks are designed to sell lots of products to unsuspectingly addicted consumers. Please be mindful of when you buy to make sure you are not being reeled in.