Monthly Archives: November 2011

Don’t Let Your Genes Define You

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I have a personal triumph story to share, and I hope it inspires you when you think that your genes define you.The first time I had my cholesterol levels tested, it was shockingly on the high side.  At that point, I was twenty-one years old, relatively thin and fairly active.  I was actually working in a Nutrition and Heart Disease laboratory at the time as a Research Associate, and I was learning quite a bit about genetic predisposition for a number of cardiovascular diseases and if changes to diet could in fact help a person avoid these diseases.I kept an eye on my cholesterol for the next several years and even though I knew more on the topic than the average person my age (e.g., the difference between “good” and “bad” cholesterol) I stupidly did not make any modifications to my diet to keep the numbers in check.  I’m sure laziness was a key factor in addition to the fact that I was coming off of the starving student years and thrilled to be able to afford more than bagels and bananas at the grocery store!About three years ago, I made a huge leap and became a pescetarian.  I figured that by giving up meat, I was not only saving animals lives but potentially my own by the huge amounts of fat and cholesterol that I’d be avoiding.  A year into this semi-vegetarian lifestyle, I couldn’t wait to go for my annual cholesterol check.  I was shocked and seriously disappointed when the numbers had in fact not gone down… but up by about 30 points!!!  After a little thinking, I realized it must be all of the cheese I was eating to compensate for the lack of meat in my diet.  I had also started to get much more regular cardiovascular exercise & strength training during this time.  Something else had to be done, and I needed to get smart about it if I wanted to avoid starting statin therapy in my thirties.I began to do research and planned to start a sort of “food detox,” where I avoided several foods for about two weeks to encourage myself to make new food choices rather than those upon which I have forever relied (I had still been lazy up until this point, often choosing foods that were quick & easy versus good for me).  For a week, I ditched foods such as dairy, soy, wheat, and anything processed.  Instead of cold cereal or non-fat flavored yogurts for breakfast, I tried apple slices with almond butter and fruit smoothies.  I felt really good after the “detox” period was over, and have continued to avoid most processed foods.  I also discovered Pu erh tea, which is known to have cholesterol-reducing properties.  Instead of having an afternoon cappuccino, I substituted a cup of tea.

 

Just a couple of weeks ago, I went in for my yearly cholesterol screening.  I was actually really nervous!  I was still exercising regularly, and my cheese consumption had dropped dramatically after being introduced to more protein-containing whole foods.  But the truth was, in all of the years I had been getting my cholesterol checked it had NEVER once gone down and had ALWAYS gone up.

The next day, I got a ping on my iPhone when a new test result from my doctor’s office was posted.  I was shocked and THRILLED to see that for the first time ever, my total cholesterol had gone down!  I still have some work to do on my LDL (bad cholesterol), but my trigylcerides had gone down by over 30 points!  I considered that a huge success and know that saying goodbye to sugar and artificial sweeteners had a lot to do with this accomplishment.

If this isn’t proof that lifestyle changes DO make a difference, then I don’t know what is!  I continue to drink my Pu erh tea every day, as well as include fiber-rich foods and vegetables into my diet.  You can see this isn’t something that I was able to change overnight, but your strength lies in perseverance.

I challenge you to set a life-changing goal today!  You CAN achieve it if you set your mind to it and get a little encouragement along the way.

 

Photo courtesy of www.surgical-blog.com

 

Avoid Food Temptations and Weight Gain With These Simple Tips

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Did you know that if you consume just 100 calories more than you burn every day, you’ll gain ten pounds in one year?  Pretty disturbing, isn’t it?  This tidbit of information can actually help you now that you are aware.  These small changes can make a big difference in controlling temptations this holiday season.Sit When You EatInstead of grabbing a handful of this or that during the day, actually sitting down using utensils and a plate may help you consume less.  Our brains have been trained to respond a certain way at mealtime.  If you make a rule not to eat without sitting down, eating will become more mindful… therefore, less mindless nibbling while making dinner and throughout the day.

Have the Soup

Studies show that starting out a meal with soup can activate brain signals that begin to tell you that you’ve had enough to eat.  By the time you finish with your main course, you’ll be satisfied instead of thinking about the dessert cart.  To minimize calories, stay away from cream-based soups.  Opt for vegetable or broth-based soups with vegetables rich in fiber.

Stay Away From the Buffet

Scientists have found that we consumer more calories when we see big spread of food.  Don’t torture yourself by going to an all-you-can-eat buffet.  Don’t feel like you have to put a little bit of everything on your plate.  It will not hurt the host or hostesses feelings if you consume in moderation.  If you are at a holiday party and they are serving potatoes, pass on the bread.

Use a Smaller Dish

Do you ever notice that when you choose a larger bowl or container, you tend to fill it up?  When you go for ice cream, use a small tea or coffee cup instead of an oversized ice cream bowl.  Also, use a mini ice cream scoop or small spoon to serve yourself rather than a giant serving spoon.  You’ll serve yourself less and still be satisfied.

Out of Sight, Out of Mind

When the treats are out, we eat them.  You know that co-worker with the giant M&M jar on her desk?  We’ve all got one — and each time we pass her cubicle, those blue & green peanut M&Ms are beckoning for us!  Studies show that when candies are placed out of sight in the workplace, people ate half as much.  Don’t tempt yourself by keeping treats in plain view.

The Science of Confidence

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Research in the field of neuroscience is revealing how the chemistry and design of the brain make decisions for us, and how the brain’s reaction to decision-making is based on confidence.

This really got me thinking…

I always dread that part of yoga class when the instructor invites the class to try Crow Pose, known in Sanskrit as Bakasana.  It is almost always one of the last poses of the class.  I watch as many of the incredibly flexible and experienced yogis in class get into the pose seamlessly on their first try.  They often take it two steps further into a full-on headstand, making even THAT look easy.  I try and psych myself up to do it EVERY class.  Then, there is that final second when both feet have to come up and your head is so close to the floor that a crash seems inevitable.  I immediately start to think that my arms aren’t strong enough, I remember the wrist that I broke in four places in the third grade — all of the thoughts start to flood in during that final second and BOOM… I give up before trying.  Any of this sounding familiar?

When I thought about this new research hypothesis, I see a huge opportunity for a confidence boost by way of shifting my thought process.  I started to think about things that I’m really good at — areas where I am totally confident.  With that, I came up with 4 Tips to Build Confidence that I want to share.  I hope these have you tackling new challenges in no time!

1)  Relax.
Just the idea of doing something challenging and different can bring about more than a few butterflies.  Close your eyes and think about things you do well or have excelled at in the past.  Remember what that feels like?  Scientists at the Benson-Henry Institute for Mind-Body Medicine and the Genomics Center at Beth Israel Deaconess Medical Center (BIDMC) found that relaxation techniques can actually alter the expression of genes related to stress.  Channel feelings of relaxation and imagine doing the new thing you are considering just as well.  This enables the brain to take on the task at hand to the best of our abilities.

2)  Stop the All-or-Nothing Thinking.
To my fellow Type A personalities… just because we can’t do everything perfect the first time is no reason to let it ruin your day!  Trust me, getting over this is very tough to master, but consider this… people who are confident do not let one obstacle stand in the way of their goals & stop them from enjoying their lives.  Enough said!

3)  Embrace Your Inner Optimist
I’ve talked about the fact that having a positive or negative outlook on life is an inherited trait in an earlier post, The Science of Happiness.  For those of you (like me!) who have to work a little harder to see the bright side, just thinking about the rewards from inner confidence should give you that extra push.  No risk, no reward!

4)  Just Do It.
Stop overthinking and take action!  For me, I think back to solving math problems (nerdy, yes — but I was good at it!)  I NEVER reworked a problem because I was confident in my technique, confident in the fact that I knew my formulas.  Trust yourself.  If you get up to give a speech on a subject matter you know, the entire room full of people is not going to laugh at you.  Don’t spend the hours before you talk working yourself into a anxious state thinking of everything that could possibly go wrong.  Get up, be confident, and do it!

My goal is to get into Crow Pose by the end of this year!  If I have to call the instructor over to help me the first time, that’s what I’m going to do.  In what areas do you lack confidence?  Based on these tips, can you set a goal to achieve before the end of the year?  Leave a comment below and tell me about it!