Thanksgiving :: How S T U F F E D can we get?

On average most studies find people gain a half pound on Thanksgiving Day.

But most of us can probably use a good meal full of different colors and flavors. So, remember, it's still important to enjoy yourself this holiday! All of the vitamins and minerals from the various nutrient-rich foods (especially colorful veggies) will energize you for the following week.

However much you decide to indulge, here are some tips for counterbalancing an eating splurge:

• Listen to your body. If you feel 2/3 of the way full and know you still want to eat dessert, save some room. An expanded gut can decrease the amount of lung capacity and oxygen we take in... Making it that much more uncomfortable to move.
  
  
• Exercise the morning of (the big eating day) to rev up your metabolism. Lift heavy weights or move fast to really increase the intensity.
  
  
• Stand up and walk around throughout the smorgasbord.
  
  
• Realize that the skin on turkey, nuts, creams, most gravy, dressings, egg nog, alcohol, and heavy starches (stuffing) are much more calorie dense and can easily add up on your Turkey Day Total. To decrease your calories, moderate these foods and get a more nutritious dinner by eating more colorful vegetables.

Have a Happy Gobble-Gobble!

Are the FIRES bothering you?

Many of us are effected by dry air at this time of year; from either fires in Cali or dry heat in the Northeast.

In Santa Monica on Sunday, November 16, 2008, I was unable to see the ocean (which is just 3 blocks away) because the ash from the fires some 40 miles east was so thick. These toxins can cause undo harm to our sinuses and lungs. Many people have been effected by the pollutants limiting breathing quality. There are a few obvious tips the LA Times recommends: Avoid unnecessary outdoor activity, don't smoke or use candles, use the recirculation button on your air conditioner, keep windows and doors closed. In addition to these tips, I recommend:

• Upping your intake of dark leafy greens (like spinach and broccoli), orange vegetables and fruits (like winter squash, cantaloupe, carrots, and sweet potatoes). These fruits and veggies supply the body with Vitamin A which helps to repair Epethial Tissue inside and out (mucous membranes, your mouth, sinuses, stomach, intestines, lungs and skin). The Vitamin A will keep your tissue moist and prevent your tissue from drying. Dry epethial tissue is more susceptible to infection, so keep your skin, sinuses and epethial tissue lubed with dark greens and orange veggies ;)
  
  
• Use a HEPA (High-efficiency particulate air) purifier to decrease the amount of dust, pet dander, pollen, hair, mold, mites and soot particles from printers/copiers.
  
  
• Breathe: it has been estimated that only 30% of toxins are eliminated through urination and defecation the rest is through breathing. Learn how to breath properly, practice deep slow diaphragmatic breathing and you will reap the rewards of better energy, improved skin complexion, clearer mind, and elevated moods.
  
  
• Try a breathing technique called Qigong: be mindful of each breath you take, monitor the speed and depth of each inhalation and exhalation. Starting from the top of your head working your way down to your toes, exhale and utter the word c a l m when thinking about each body part. Release the remaining tension through your toes and the bottom of your feet.
  
  
• Most important: drink more water than you normally would. M.H. Williams in Nutrition for Fitness and Sport (2002) writes 1ml of water should be consumed for every calorie of food eaten. A woman eating a 2000 calorie diet should consume 2 liters of water and a man eating a 2800 calorie diet should consume 2.8liters of water.
  

The sooner we can get back to strengthening our heart and lungs by doing cardiovascular exercise -- the more prepared we will be for another tragic event like this.


Join us next week as we discuss dealing with the Thanksgiving gut :>

This post adapted from Secrets of Longevity, Dr. Maoshing Ni, 2006 Understanding Nutrition, 9th Ed, Whitney & Rolfes, 2002

Bloated? How much salt do you take in?

Do you ever feel like you are not exactly fat, but holding a lot of excess water weight? ... There's a good chance you are. Americans only need 1000mg/day of sodium to survive, but most of us take in seven times that amount!

High sodium and salt intakes have become such a problem in the US; children are starting to get kidney stones. The prevalence has become much greater due to highly processed foods and fast food diets. And please do not be fooled, canned and packaged foods are also very high in salt. Make sure to read your labels and follow these tips:

• Prepare your foods at home
• Eat out less
• Do not eat fast food
• Decrease the amount of salt you add at the table
  
• Limit your intake of processed meats, ham, bacon, and deli meats (I know, bummer!)
  
• Limit chips, pretzels, salty snacks, and snack on unsalted nuts and seeds
• Instead of salt use: lemon, hot sauce, pepper, hot pepper, fresh herbs, spices, vinegar
• Limit canned and boxed foods
• If you do go out to eat, ask for your entree to be prepared without salt

Most of us get double the recommended 2300mg sodium/day before adding any table salt. Salt is definitely a habit that can be kicked. Restaurants will soon abide by a law to label how much sodium is in prepared foods. As we know salt can lead to high blood pressure, cutting 50% of the salt in our diets could save 150,000 lives per year!

So, CUT THE SALT! and try some different spices and flavors to help you kick the salty habit and get you on the way to better health.

Los Angeles Times, Health, Under Pressure by Emily Sohn, 10/27/2008 A Rise in Kidney Stones by Laurie Tarkan, Boston.com, 10/28/2008 Nancy Clark's Sports Nutrition Guidebook 4e 2008, p45