Finding Joy in Movement & Exercise

     Humans were made to move. Movement is such an important part of health...and has so many benefits...it is impossible to truly reach your full health potential without it. You may eat a "perfect" diet--but if you don't include exercise and movement in your lifestyle, you won't be nearly as healthy as you could. In the book The Blue Zones, Dan Buetner studied the planet's longest-lived people and he found nine common elements in their lifestyles-- including eating less (stopping when 80% full), eating mostly plants with little to no animal foods or processed foods, having a glass of good quality wine regularly, participating in a spiritual community, making family a priority, having a sense of purpose, taking time to relieve stress, being surrounded by people who share these same values, and lastly, moving naturally.

     Moving naturally...isn't that interesting? These centenarians all engaged in regular, low-intensity physical activity as a part of their daily routine. They weren't running marathons or doing high intensity "training"...they were simply moving naturally in their daily lives and doing it even into their 90's and 100's.

     How can we make activity a part of our lives?  Why not ride a bike instead of driving? take walking breaks instead of coffee breaks? plant a garden? Build activity into your routine and lifestyle...do what you enjoy. Skip the gym if you don't like it--find something you love. Find a way to get 30-60 minutes of exercise/activity 5-6 days a week. Ideally, it would include aerobic, balancing and muscle-strengthening activities. 

     I have found a wonderful fusion fitness activity that I absolutely love. It is called Nia. It is a combination of dance, martial arts and healing arts that is done to music. One of the key principles of Nia is the joy of movement and you absolutely enjoy the movement while getting a great workout. Nia also honors the body's way, meaning that it uses your joints, but doesn't abuse your joints. It is like movement medicine-- invigorating and healing--and an activity that I can do for the rest of my life...hopefully a very long life.

     

The Rainbow

Have you heard the saying that all we really need to know we learned in kindergarten? I think there is a great deal of merit to that saying and it applies to nutrition, also. I am preparing a presentation on nutrition for my daughter's first grade class and I have come across a delightful book called How Austin Got His Muscles, by Shari Boockvar. It tells about a little boy who wants to eat dessert first at each of his meals. His Mom and Dad (obviously) don't want him to do that so they make a deal with him that he can have dessert each night if he finishes his breakfast, lunch and dinner. But there is a catch. He must pick a fruit or vegetable that is one of the colors of the rainbow with each meal and then he can choose a dessert after dinner. Since Austin wants to have lots of energy and big muscles like his dad and to get better at all of the sports and games he plays, he agrees. He chooses strawberries for his cereal or blueberries in his oatmeal, oranges at lunch and purple eggplant along with red, yellow and green peppers for dinner. Then he can have his favorite dessert...ice cream with rainbow sprinkles on top.

This is a message that we can heed at all ages and it is very sound nutrition advice. Many adults like to eat dessert several times a day, like candy bars from the vending machine, soda that is loaded with sugar and super sweetened coffee drinks. Occasionally, a dessert or sweet is ok, but eating this way everyday can undermine your health and deplete your energy. So, my advice to everyone is to do what Austin did...eat a rainbow colored fruit or vegetable (or two) at each meal. They are loaded with nutrients and antioxidants, are low in fat and high in fiber (which will help you feel full so you won't overeat). Every part of your body can benefit from them and they taste delicious!! Then, if you still want something sweet, go ahead and have a small dessert and enjoy it. If 90% of what you eat is densely nutritious, the other 10% won't hurt you!

Maybe all we really do need to know is learned in kindergarten (or first grade). Why not take advice from Austin and eat a rainbow of colors every day. You may just find a pot of gold at the end of the rainbow...better health, more energy and possibly, a slimmer body.

Gluten free, Part 2

Time has a way of flying by when life is busy...and that certainly is the case with me. Between the holidays and getting my Nia White Belt certification, I have not been very diligent in writing my blog. I hope to be more consistent in the future.

The last time I wrote, I was a few weeks into my gluten free life. I had  been diagnosed with Hashimotos Thyroiditis--an auto-immune disorder where the immune system damages the thyroid. Gluten proteins are molecularly similar to the thyroid and when the body goes after the gluten, it mistakenly destroys the thyroid too.

I am now a veteran gluten free foodie and it is just a way of life for me. However, my first gluten free holidays were a bit challenging...I will admit to having a bit of a pity party for myself when I realized I would not be able to eat some of the traditional favorites that are served at our big Moore family Thanksgiving. Once again, I reminded myself of how much I like my thyroid and want to keep it healthy, which helped my get focused on solutions. Here is what I did. The week before Thanksgiving, I cooked an organic turkey at home and made my own gravy (free of wheat)  and brought it with me when we went home for Thanksgiving. I also brought my own gluten free dinner rolls from a local Gluten free bakery and  I had a dark chocolate bar in my purse, in case there were no safe desserts to eat--which there weren't. Next time, I will bring a pumpkin "pie" that I can eat because I did miss that. All in all, I was able to enjoy a delicious meal and was not nearly as full as I usually am. Our small family Christmas celebration was much easier because my daughters adjusted the ingredients in their recipes and made all of the delicious traditional foods that we always have. I could enjoy everything.  Gluten free just takes a bit more planning and creativity, but it is very do-able!

I recently had follow-up blood work done to see how things are progressing. My thyroid hormones are all in normal range now! Pretty amazing, don't you think?  Removing gluten has stopped the autoimmune reaction that was damaging my thyroid and I feel great. One of the big things I have noticed is that I am not as cold anymore. I used to be colder than everyone else around me, but now I have much more body heat--a sign that the thyroid is working properly. I have also noticed that I don't have the extremely dry, itchy skin that has been with me most of my life, especially in the winter. And my energy level is much more consistent, without the ups and downs that I used to have.

Hashimotos Thyroiditis is genetic--meaning that the gene is inherited. However, until the gene is triggered, there may be no symptoms. Pregnancy and illness or surgery are often triggers for it. Both of our daughters are pregnant...so they are mindful of the possibility that they may be joining me in being gluten free. They also know that giving up gluten is not that big of a deal, especially when the pay off of a much healthier life is HUGE.

Gluten...what is the big deal

It seems that everywhere you look, you see "gluten-free" or hear about someone who is going gluten free. It seems like it is the latest trend in nutrition, doesn't it?  What is gluten? It is a protein found in wheat, rye, barley and oats. Since these ingredients are so prominent in the American diet, we are constantly exposed to it. The wheat of today is hybridized to have more gluten because it makes the bread fluffy and light. Wheat is used in many ways in processed foods so it can be a challenge for those who must remove gluten.
I have to admit, that I have questioned if gluten was making that big of an impact on people's health, except those that were truly gluten intolerant or had Celiac disease, an autoimmune reaction to gluten that destroys the intestinal lining. There is also a lot of anecdotal evidence that gluten free diets help those with autism and attention disorders so it makes perfect sense for them to go gluten free. But what about all of the others who are going gluten free, is it really needed?
Well, life just threw me a curve ball because I was diagnosed with Hashimoto Thyroid disorder, an autoimmune disorder where the body destroys the thyroid (it happens in Graves disease, also). Guess what the culprit is that triggers the autoimmune reaction? Yep, it's gluten! So now I have joined the ranks of those who must be gluten free. I have been at it for 3 weeks now...and it is not so bad. I have always been an avid label reader and a very healthy eater, so the transition is not too hard for me. I feel different...and I am feeling better each week...and I am committed to staying gluten free because I really like my thyroid and want to keep it. I will keep you posted on my progress in this, my new eating adventure.

Eating for the season

Times of seasonal change are important re-organizational periods. They are also times of increasing self-awareness and looking at priorities in life. Seasonal changes can create greater stress and therefore, create the potential for illness. How you adapt is vitally important to your good health. Research supports eating seasonal foods –foods that are naturally available in your area at this time, which help to keep you in balance. Eating locally available food also means  fresher foods that haven’t been shipped thousands of miles away and are devoid of nutrition and life force.

Autumn is a time for warming foods like carrots, sweet potatoes, onions, and squash as the weather turns colder. Be careful to stay balanced.  Ideally your diet should consist of mainly vegetables with a little fruit, along with some whole grains and building foods like nuts, seeds, legumes and small amounts of quality animal foods.  Some olive oil or healthy fats act as lubricants and is needed in the diet. Remember, eating a lot of congesting foods (dairy, meats, bread, pastas, sweets, cheese)  and overeating are difficult for the body.

Fall gives us wonderful immune building foods that are rich in beta-carotene like pumpkins, kale and squash. These provide extra sweetness, but with fiber to stabilize blood sugar. They help keep us energized as the days grow shorter. Baked squash stuffed with brown rice, sliced almonds, and mushrooms makes a great fall dish. Soups filled with root vegetables and some greens added at the end of cooking are wonderful for this time of year. 

Enjoy the bounty of the season and stay healthy!!

Dynamic Ease

I have a dear friend who teaches NIA, a fusion of dance, martial arts and the healing arts. She speaks of dynamic ease--knowing the moves and doing them properly, with strength and confidence--yet with ease and relaxation. I have been thinking about this in relation to food and nutrition. Having the wisdom and knowledge about eating for health is very important. But if it is presented in a way that promotes fear or anxiety, or if someone feels stressed about everything they eat......even a "perfect" diet may not produce health.  Toxic emotions and stress can undermine health as well as poor nutrition.
Eating with dynamic ease means having the wisdom and knowledge about nutrition, and acting on it--but with ease, calmness and non-judgment (toward self and others)-- understanding that you won't be perfect, but are striving to do your best. So relax.