Secret 49: Avoid the SAD - the Standard American Diet

For being such an incredibly affluent country, the quality of nutrition in the U.S. is shockingly poor. Carbonated syrupy drinks (concocted according to secret recipes), sugary treats, processed, fast-food meals, junk food - you name it and it is available for purchase - is often cheaper than real food.  This is evidenced by the state of health of the average American citizen, especially the health of the next generation - the American children. According to U.S. government statistics, nearly one in three children in the United States is obese or overweight. Over the past three decades, the incidence of childhood obesity has tripled. In the U.S. in the 90ies many schools stopped offering physical education classes. Doctors are diagnosing illnesses in children that previously have only been found in the adult population: high blood pressure and type II diabetes. Over $150 billion a year is spent in the U.S. to treat obesity-related health conditions. The U.S. economy is impacted by the substandard nutrition of American employees through absenteeism and lower productivity. Even U.S. national security is affected by the nutrient-poor, high-calorie diet of its citizens! Military leaders report that one of the main disqualifiers from military service is obesity. According to a Lieutenant General Hertling at Fort Jackson, the main recruiting center for the Army in the U.S. *:

• among the roughly 130,000 applicants to the U.S. Army every year, more than 40% are obese or overweight
• more than one quarter of all 17 to 24 year olds in the U.S. are too obese to enlist
• over 60% of soldiers need significant dental work before they can be deployed. To solve this problem, the Army has had to recruit more dentists ($$$)
• in 2004 about 6% of recruits (males 4%, females 10%) were not able to pass the Army's Entry Physical Fitness Test. The test consists of one minute push-ups, one minute sit-ups, and a one mile run. By 2010, this number had exploded to a staggering 40%+ (males 47%, females 55%).** 
• due to a poor nutritional foundation, during basic training, young soldiers suffer more bone (stress fractures) and deep muscle injuries than ever before. Medical costs have increased by millions of dollars
• while the Army can whip a soldier into shape, how do you educate the soldier's family and children about the importance of physical exercise and healthy eating? If you don't, where will you find the next generation of recruits?

Who is to blame? 90% of your typical grocery store consists of synthetically produced 'food' spiked with unpronounceable artificial flavorings, colorings and preservatives. Just the cereal (aka processed grains stripped of nutrients and 're-fortified' with synthetic vitamins) aisle in supermarkets stretches from wall to wall. Strip away those cereals which contain trans fats, are unnaturally high in sugar or salt, or contain chemicals, then most of that aisle will be empty. The majority of restaurants are chains or fast-food places that serve at least partially processed foods and use the cheapest cooking oil to prepare it. And the head of the Food and Drug Administration is a former executive of Monsanto, the GMO seed company that paid $8 million to defeat the proposition on the California ballot in the recent U.S. election to start mandatory labeling of genetically modified foods. So how is this country ever going to ensure the transparency necessary for consumers to start making smart choices about food? Kudos to the Board of Health in New York for the courage and foresight to pass a ban on the use of trans fats in all restaurants in New York city by July 2008.  And luckily, in the U.S., ingredients have to be listed. Is this undesirable government intervention in a country that so prides itself on self-reliance and independence or is this necessary government regulation to improve general health and reduce public health care costs?

not SAD material
In fact, these apples had been lying on the ground in our neighborhood for weeks, ignored by humans (but enjoyed by coyotes). We gathered more than 20 lbs. or over 100 apples and made the most delicious apple juice, apple sauce and apple pie (OK, apple pie is not that healthy but I did make it from scratch)

So have a look at your diet. How closely does it mimic the Standard American diet? Is it high in processed foods, fast foods, hydrogenated fats (trans fats), salt, stress and calories? Do you drink carbonated sugary drinks? Does a large proportion of your carbohydrate intake consist of cookies, cakes, sweets and white flour? Is your diet low in fiber, low in fresh. local seasonal fruit and vegetables, and low in nutrients?  Or is your daily food intake a rich source of naturally occurring minerals and vitamins? Do you exercise daily for at least 30 minutes? SADs adherents are more likely to suffer from high blood pressure and degenerative diseases such as cancer, diabetes, and clogged arteries. If you do not provide your body with the right set of ingredients i.e. a balanced tray of nutrient-rich, fresh foods, how is your body supposed to successfully maintain and heal itself throughout your lifetime?

The good news is that any dietary pounding you may have subjected onto your body - whether by choice or because trying to locate healthy, nutritious food in this wealthiest of countries can be challenging - is reversible. Another piece of good news is that you do not suddenly have to subsist on string beans and tofu to save yourself. The body is such a strong and dynamic creation that it suffices for you to start with minuscule changes. Thousand tiny steps will eventually get you closer to that summit of peak health and performance. And you get to choose which path you would like to take. Since many paths lead up the mountain, choose the one that is most fun/scenic/pleasurable for you.  Here's a start:

• park your car a little further from your destination (you'll be less stressed about fighting for that last spot near the entrance)
• take the stairs instead of the elevator or escalator
• take a brisk 10 minute walk at lunch
• read the ingredients of the items you chose to put in your shopping basket. If you can't pronounce them, do you really want to put these in your body?
• add a salad to your meal
• replace a cookie with a piece of fruit
• buy a juicer and use it for your favorite vegetables and fruit
• take a smaller portion of that luscious chocolate cake (and eat it with more awareness so that you squeeze every last bit of pleasure out of every bite).....or take a disgustingly LARGE piece but then DO NOT TAKE SECONDS!
• try growing some vegetables. Garlic is great for beginning gardeners.
• do not combine mindless eating with staring at a screen

The options are limitless and are fueled by your creativity. Above all, be mindful of every little decision you make regarding food choices. In the long run, you and your family and future generations will benefit from each and every bite you choose to take today.

* American Grown, Crown Publishers, 2012

** Luckily modern warfare relies more on technology than actual bodies on the ground. 

Secret 48: Invite A Friend

Make new friends
But keep the old
The new are silver
The old are gold

As social beings, we derive much happiness from interacting with fellow humans who are kind to us. We exchange valuable information, give reassurance, offer a shoulder to cry on, and gather to celebrate:

A shared grief is half as painful
A shared joy twice as delicious
 -     Chinese proverb

If you are a person who places value on nutritious eating, do not neglect the additional benefit of sharing your healthy meal with good friends. When we have friends over for dinner, I always marvel at the invisible, yet incredibly soothing good vibes that linger long after our friends have left. Although not visible, the laughter and the animated conversation continue to fill our home. Even the day after, when the pots have been washed and the dishes have been put away, the positive energy generated by the gathering of friends continues to nourish and sustain me.  

Many studies confirm the importance of sharing meals as a family. 'A family that plays together, stays together.' The word 'plays' can easily be substituted by 'eats'. A family that eats together, stays together. Modern electronics can be extraordinarily divisive - mom is texting, the children are playing video games or watching a movie, and dad is checking e-mails. Turn off those electronic love-robbers, and give each other your full attention. To appreciate the work the cook has put into preparing that meal you just might want to wolf down, help out in the kitchen before (and after) the meal. The social ritual of eating is a wonderful opportunity to gather together with the common goal of replenishing everyone's physical and mental energy. 

While the first step towards healthy eating is to create occasions to eat together, the next one would be to linger. Take time to eat and enjoy the company. In work cafeterias the food is often 'inhaled' and the diners rush back to their desks. Even worse, workers eat at their desk while surfing the Internet.  Be present. Bring your awareness to the taste and texture of your food. Chew (this was addressed in blog 30: Chew). And find some company with whom to enjoy the food.

Friendship is not only invaluable around the dinner table, it is a welcome respite from daily routine and the constant challenges thrown across the paths of our lives. Make the time to meet a friend for sports - for a round of ping pong, some time on the basketball court, to catch a wave, or to go for a walk. Some of the best conversations I have had occurred spontaneously while walking. My friends and I have figured out how to better parent, put never-ending gender strife to rest, and we have even managed to solve a few world problems while walking the dog. Or meet over a cup of tea. Listen, and share. Or plan on attending a comedy show, the theater, or a movie, with one or more friends. Even if you and your friends just sit side by side in the dark, you can share the emotions that are elicited by the performance. Laughing together is sweeter than laughing alone. 

One caveat to friendship: choose your friends wisely. In a lifetime filled with obligations, duties and chores, you only have a limited amount of time. Not everyone is suitable friend material.You are too precious to waste your personal time with people who are inconsiderate, selfish, demeaning or stressful. You spend enough time at work with people that you do not chose to associate with. Even when you are careful about who you befriend, not every moment spent with a friend will be enjoyable. Sometimes friends go through hard times. During these times they will need to vent and will not be the most charming company. Likewise, there will be times when you will need your friends' support and commiseration. A friend in need is a friend indeed! But this is not a permanent situation. Friendships are reciprocal and dynamic. At times you lean on your friends, at other times, they need to be able to lean on you, yet most of the time, you can just enjoy each other's company and walk side by side and laugh and play and face life together. 

Studies have shown that people with close, supportive circles of friends enjoy better health and live longer. Friendship is a vital nutrient for your heart and soul. Vitamin 'F' may not be available in bottles, but is just as essential as vitamins found in fresh fruit and vegetables. The long-living people described in Sally Beare's book - the Symi in Greece, the Campodimele in Italy, the Okinawans in Japan, the Hunzas in Pakistan and the Bama in China - all live in supportive communities that watch out for each other and play together. In your ideal neighborhood, the doors would always be open, friends would drop by spontaneously, and help would always be at hand. A community built on the foundation of friendship strengthens and soothes. The opposite of friendship is loneliness. Which one would you like to have in excess - friends or loneliness? So get out there. Find a club or organize a group of friends who share your interests - play bridge, go skiing, biking, hiking, discuss a book or whatever this may be - and then go out and have fun together.  Your health will thank you for it.

Secret 45: Sing in the Shower

Sally Beare's 45th secret is 'sing in the shower'. I prefer to call it 'the power of music'.  

Human beings, officially, have five senses: hearing, sight, touch, smell and taste. I believe we have more than that - one essential 'sense' is our sense of intuition. It is a sense we often, unfortunately, neglect, but it is an immensely useful and honest one. Especially women are trained not to rely on their sense of intuition. However, this blog is about music i.e our auditory sense. So let me return to our sense of hearing.

Although we all have five senses, these five senses are not developed equally among us. Just like we are not built symmetrically -- perhaps your left foot is slightly larger than your right foot - our senses are not equally as strong. For example, my most developed sense is my sense of hearing. I am very sensitive to changes in voice and can easily recognize a voice on a phone and pinpoint not just the gender (which most of us can), but also the dialect, whether English is the mother tongue and the sexual orientation. For others, perhaps, their sense of touch is the most highly developed and they are more particular about the fabrics they prefer to wear. The 'noses' or those with a heightened sense of smell are sought after by companies that create new combinations of fragrances. And a visual person will see that tiny stain on my white shirt long before I notice anything (if at all).  The visual individual will derive more pleasure from a beautifully decorated room, a stunning painting or a well dressed person than an auditory individual. Of the five senses, the two most developed senses found in humans are the visual and the auditory sense. Likewise, should you be so unfortunate to lose one sense, your remaining  senses will develop heightened acuity to compensate for the loss i.e. a blind person has a better sense of touch than a seeing person. One gynecologist in Austria decided to take advantage of this skill and only employs blind assistants to do breast exams.  But back to music.  Even if you are not an auditory person, you can derive great pleasure from music.

Music is good for your health. It helps release emotions and it helps express emotions. You can literally 'be moved' by music. Dancing is a wonderful way to move to music and stay in shape (if you are musical). Music has sent armies into battle, it sets the mood for romantic encounters, announces important events and helps us celebrate. Even if singing is not your forte, you have probably sung 'Happy birthday' on several occasions in public. Think of a happy time during your childhood. What music did you enjoy listening to as a teenager?  When, as an adult, you happen across a favorite tune from your younger years, do pleasant memories surface?  

my favorite instrument

Music plays an important part in therapy. Studies have shown that music helps relax patients, reduces pain and accelerates healing. It even plays a role in prisons, when therapists are trying to elicit memories from prisoners and make them more responsive to questioning. One notable child molester was willing to open up and 'share his secrets' about how he managed to lure young boys into his 'care' when a music therapist started visiting him regularly in prison. She would commence each session by playing his favorite music with him. Ultimately she published a book about her findings.

If you are fortunate enough to be musical, choose an instrument (or your voice) and devote regular time to perfecting your music-making skills. The other day I was present when a group of fourth graders were given the opportunity to interview a 70 year old about his life and his reflections on aging. One astute 9-year old asked: "Is there anything you regret - something you wish you would have done but did not do?" The older gentleman quickly replied: "I used to be a very good flute player but never put time into developing this skill. Today I regret this." 

When my father was in his middle ages, he decided to take up the piano again. He had played as a child, but WWII turned life to chaos and while building his career and caring for his family he neglected this passion. One of his favorite composers was Chopin, and after a long day at the office he would come home to relax to mazurkas and etudes. Playing the piano brought him immense joy.

If you have an inclination for music, make the time to express yourself musically. You will strengthen your immune system, keep those brain cells engaged, and it will help you relax more easily.

an excerpt from Diabelli

When you sing with someone, you cannot fight with them. Maybe one prerequisite for becoming the leader of a country should be the ability to sing or make music. The President or Prime Minister should be required to sing with other world leaders to solve disagreements. Better yet, dance with each other, rather than rattle sabers. Imagine the effect on world peace if Kim Jong-un of North Korea would waltz with Vladimir Putin of Russia or Bashar al-Assad of Syria would tango with Francois Hollande of France?

When I hear my son sing away in his room after school I know he is genki and relaxed. His body is in parasympathetic mode - his nervous system is at ease (you don't sing when you are being pursued by a lion). Singing or listening to music increases the amount of sIgA, secretory immunoglobulin A, an antibody found in mucosal secretions. This substance protects the intestinal lining against microbes. Music is a crucial part of a child's development and education, yet is often one of the first subjects whose funding is cut. A happy society is one filled with music.

While music, especially live music. is powerful, so is its absence or quiet. Listening to natural sounds is a soothing experience. As I type this I am listening to the wind whistle around the house. Last Saturday, we hiked through the falling snow along a creek, and I enjoyed listening to our soft patter patter in the snow mix with the gentle flowing of the water.

If you are looking for a quick, inexpensive 'pick-up' without side effects, listen to your favorite music or sing your favorite song.  What's the point of having ears if we do not make the most of this gift?

Secret 34: Drink Water – the Most Essential Nutrient

Water. This is by far the most difficult blog to write. I have been struggling with this blog for over a month.

Life as we know it would not exist without water. The human body is, for the most part, water. At a recent health assessment I was informed that I consist of 80 lbs. of water. 80 pounds of water!  Since so much of what we are is water, and since water is a prerequisite for life, it seems that supplying our bodies with the right amount of excellent water is a precursor to a long and healthy life.

T

The gift of life 

Water plays many essential roles in the human body. It is the ‘brew’ in which life-giving chemical reactions occur. Water ensures that our body temperature remains within the ideal range for our enzymes to function. It is the body's postal service and one of the body's communication systems.  It plays a huge role in waste management. I would like to emphasize the importance of water as a detoxifier. My theory about illness is simple: many illnesses are caused and exacerbated by the body’s inability to effectively rid itself of toxins. Don’t get me wrong. The body is superbly efficient at detoxifying - through the skin, the liver, the urinary system - via sweat (exercise), urine (by drinking enough water) and deep breaths (exhaling); however, our environment and the so-called ‘food’ we eat is so low in nutrients and so laden with worthless, controversial additives that our bodies are overwhelmed and struggle to cleanse themselves. A study more than two decades ago of the breast milk of mothers in Hong Kong showed that the first nutrient babies were receiving was laden with chemicals. What a challenging start to life. And it only gets worse... If toxins in > toxins out, eventually something has to give. And instead of examining the lack of healthy nutrients in our food and facilitating detoxification by providing our bodies with the tools¹ they need, we simply add to the chemical burden by supplementing with costly unregulated supplements and, if that fails, medicating² and thereby even further burdening our overworked, nutrient-starved livers.

The five healthy, long-living people described by Sally Beare all have access to pure, natural water from mountain springs, glaciers or rivers. The water they drink has been filtered through layers of sediment and is rich in minerals such as calcium, manganese and zinc. It helps keep their bodies alkaline and it has a low surface tension. How does this compare to the stuff we drink? What do we drink: coffee (filtered through paper that may be releasing carcinogens), tea (from tea bags stiffened with epichlorohydrin), soda pop consisting of synthetic chemicals, juices made of colorings and flavorings, milk laden with hormones and synthetic vitamin D, processed soups with chemicals leached from cans, alcohol mixed with pesticides – how pure is our liquid intake?

Water touches all aspects of our life

Assuming that your main fluid intake is water rather than flavored, colored drinks and hot, sugar-laden, caffeinated boosters, how do you know that the water you are drinking is safe? The five senses of our body can only detect so many toxins. In the last century human beings have learned to manufacture a slew of processed foods laden with chemicals that do not grow on plants but instead are synthesized in plants. How safe is tap water really? Our municipal water provider will insist that the water is safe to drink. Do we take the time and pay the extra cost to have our tap water tested by an independent, third party? How about water bottled in plastic bottles?³ Do chemicals from the container really leach into the water if you leave your water bottle exposed to the sun in a car? What about drinking fountains in schools and other public places? Are these simply attached to the main water system or is this water filtered? How hygienic is it to drink from a fountain that another person’s mouth has accidentally touched? How often are the filters in water filtration machines in supermarkets cleaned and do these filters really extract all harmful substances? These are some things to ponder and to explore in future blog posts.

Yet these are not the only questions related to our most essential and precious source of life - water. What about the following:

What is the ideal temperature at which to consume water? 

In China I used to be laughed at if I chose water that was room temperature or below. Water thermos’ were ubiquitous and were constantly being filled with boiling water. In the U.S., on the other hand, I often have to request for water without ice. The author of "50 Secrets", Sally Beare recommends avoiding ice-cold water as “this is not compatible with your body temperature”.

And is it true that one should not drink during meals but drink water outside of meal times, as my Singaporean friend admonished me?  Beare also warns against mixing drink and food, "as water would just dilute digestive juices."

And finally, how much water should we drink? The personal trainer doing my health assessment advised me to drink 100 oz. of water a day. 100 oz.? Sally Beare recommends one ounce per two pounds of body weight (or 30% less than the previous recommendation). Beare and others state that thirst is a late indicator of dehydration. The color of urine – dark meaning dehydrated, clearer meaning sufficiently hydrated – has been mentioned as being a more accurate measure than thirst. Quantity does matter. Colorado, a very arid state in parts, has a higher percentage of premature births due to dehydration.  Expectant mothers are advised to drink more water to ensure that births happen closer to term.

Water = Life

Water touches so many parts of our lives and deserves greater in-depth objective, scientific analysis. For now I suggest:

• Be vigilant about the quality of your chosen source(s) of water
• Help your body detoxify by drinking plenty of pure water, exercising regularly to release toxins via sweat, and by trying to limit the amount of unnecessary pesticides and other chemical intake by choosing freshly harvested, organically grown food over processed food.

If you do not like the taste of water but would like to add flavor, make your own juices by investing in a juicer. Or try this simply recipe for delicious homemade cranberry juice that does not take any more time than boiling a cup of water:

Easy to make yourself

Add 12 oz. of fresh cranberries to a quart of boiling water. Within minutes the cranberries will pop. Immediately strain the mixture through a sieve. Add up to one cup of your favorite sweetener (depends on your taste) and briefly boil the liquid one more time. Enjoy!

¹Clean air, pure water, unadulterated food rich in vitamins and minerals

² Dare I mention chemotherapy and radiation (which strikes me as trying to kill a rabbit by carpet-bombing the entire field)? 

³The cover of “50 Secrets of the World’s Longest Living People” depicts a plastic water bottle. Perhaps the editors would consider replacing the image of the plastic bottle with that of a clear glass jug filled with water in a future edition?