Tag Archives: nutrition

Invest in your health by following the Buffett plan.

Making smart investments that pay off over time is a key to creating wealth and sustaining financial wellbeing as we age. Warren Buffett is widely regarded as a successful investor and financial leader. His careful investment strategies have allowed him to amass an impressive personal fortune and lead to him be considered one of the foremost experts on investing.

For these reasons, Buffett’s business and financial advice is respected and followed by many people to achieve wealth and financial security. This same strategy can be applied to health with the same good results. Here is how following Buffett’s investing strategy can help you achieve good health now and maintain it long into the future. Just like saving for retirement, you will be glad you have plenty of good health in the bank when you get older.

This is the topic of my Health & Fitness column in the Aiken Standard this week. Since I am not an expert in the world of finance and investing, I did run this by a colleague from the School of Business to make sure I was on the right track.

couple jogging on beach


Make smart, not popular, choices.  Many of Buffett’s investments have been in industries or companies that others have overlooked in favor of more trendy options. However popular, these investments may not be smart choices in the long run. Similarly, new exercise trends and popular dietary supplements may seem appealing for weight loss, but the results are often disappointing. Sometimes the best approach for health is something much less exciting: making smart diet choices and daily exercise will almost always pay off for years to come.

Plan for the long-term success, not quick results.  Investments promising that you will get rich overnight are appealing. While you may make money initially, in the long run you may not have anything to show for it or you may end up losing money. Many fad diets and exercise trends are the health equivalent of get rich quick schemes. For example, they may promote weight loss right away, but fall short when it comes to keeping the weight off. Some popular high-intensity training programs can lead to rapid increases in fitness and strength. But for some people they can lead to injury or, at the very least, a negative experience that may turn them off from exercise in the future. Just as Warren Buffett makes investment decisions that will promote long-term income, you should make diet and exercise choices that will pay off for years to come. Even though the health “income” may accumulate more slowly, it is more likely to be lasting.

Diversify your investments.  Buffett’s strategy has been to invest in multiple industries. This allows him to maximize income and insulates his portfolio from losses in any one area. Similarly, you should diversify your health investments. Instead of focusing only on your diet or just on exercise, include both diet and exercise in your health portfolio. That way you will get the benefits of both treatments and maximize your return on investment. This works because the health benefits of good nutrition and physical activity are additive. In fact, in some cases the activity is essential for the diet to be effective, and vice versa.

Your goal should be to make smart investments in your health by choosing diet and activity strategies that you can live with and that will pay off long into the future. Applying Warren Buffett’s investment strategies can help guide you toward making these prudent decisions.

But a healthy, happy life involves more than good nutrition and exercise. You need to take time for yourself and do things you enjoy. Fortunately, there is another Buffett we can take inspiration from: Jimmy Buffett. Sometimes, escaping to Margaritaville is just what the doctor ordered!


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Chill out! Why less stress is essential for good health.

Chronic stress can have serious emotional, psychological, and physiological effects that contribute to or exacerbate many health problems. In fact, the negative health effects of chronic stress are like those of eating a poor diet or not getting enough physical activity. That said, managing stress, including getting enough sleep, is often overlooked as a key component of good health.

The effects of stress and the importance of stress management is the topic of my Health & Fitness column in the Aiken Standard this week.

stress


The word “stress” is typically used to indicate both the feeling of being “under a lot of stress” as well as the things that cause that feeling. The events and situations that cause stress are properly called stressors, which lead to a stress response that includes consequences we feel as well as physiological changes we may not notice.

The immediate effect of a stressor is called the “fight or flight” response since it prepares the body to deal with a dangerous situation. A classic example of this is a caveman who encounters a saber-toothed tiger, clearly a stress-inducing event.

The sympathetic nervous system is immediately activated, which raises heart rate and blood pressure to pump more blood to the muscles. Additionally, stored fat and carbohydrate fuels are broken down as fuel for the muscles. The adrenal glands release catecholamines (adrenaline) and cortisol (the stress hormone) to prolong and enhance this effect. This coordinated response makes sure the caveman’s body is ready for action. After the danger passes, everything returns to normal.

This physiological response is appropriate for major events like saber-toothed tiger encounters, but not for less perilous stressors like being stuck in traffic, pressure at work or home, and other personal and family issues. But the body responds with the same increase in blood pressure and hormones to them all. Unlike a rare saber-toothed tiger encounter, these stressors tend to occur on a daily basis, leading to continuous stress response.

The increase in hormones can lead to high blood pressure, obesity, type 2 diabetes, and other chronic diseases. This is partly due to elevated levels of cortisol, a hormone that plays a role in storing fat and increasing appetite. While elevated cortisol during exercise (including running away from a saber-toothed tiger) is normal, chronic overproduction can have negative effects.

While it is impossible to avoid all stress in life, minimizing stressors and managing the way you respond to stress can have important benefits. To the extent that it is possible, avoiding stressful situations through better time management, setting realistic expectations for ourselves and with others, and learning to say “no” are common recommendations.

Learning how to deal with stressors to avoid the negative effects of stress is also important. Techniques that can be implemented in the heat of a stressful moment include taking a break from the situation, listening to calming music, and progressive relaxation. Even taking a deep breath can help.

Exercise has long been recognized as beneficial for reducing stress and the long-term effects of stress on your health. This includes doing something active during a stressful situation and exercising regularly to improve the way your body responds to stress. While all forms of exercise seem to work, much research and practice has focused on specific types of exercise including yoga and Tai Chi.

Other effective strategies traditionally include meditation and relaxation exercises. More and more research shows that getting enough sleep is also critical for reducing stress and the impact it has on your health. Eating a healthy diet can reduce the effects of stress as well.

The bottom line is that a healthy lifestyle includes stress management as well as a good diet and regular activity. Since all three are essential for good health, it would be wise to eat smart, move more, and chill out!


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Tomorrow is Healthy Lunch Day. Here’s why it matters and why you should do it every day.

Tomorrow is National Healthy Lunch Day, an event promoted by the American Diabetes Association to raise awareness about the need to make healthy choices at lunchtime. We all know that eating breakfast is an important way to start the day. What we may not appreciate is the role a good lunch plays in promoting good health, from helping with weight control to managing diabetes. A healthy lunch can also affect your focus and attention, helping your performance at work or school.


lunch

A healthy lunch is important for treating and preventing many health problems. Diabetes is a perfect example. Perhaps the most important aspect of managing diabetes is to control blood glucose levels throughout the day. Obviously, eating a meal will raise blood glucose. But eating a meal that is relatively low in carbohydrates, especially sugar [https://drbrianparr.wordpress.com/2016/02/29/sugar-and-your-health/], can provide energy without contributing to a spike in blood glucose. The glycemic index (GI) is a useful tool for selecting foods that have a lower impact on blood glucose. Keep in mind that the amount of carbohydrates you eat is important, too, so focusing only on GI isn’t enough. This is especially important for diabetics who take medications, including insulin, to help manage their diabetes.

The idea that eating lunch promotes weight loss sounds counterintuitive, but it works! Skipping a meal can lead to stronger feelings of hunger later in the day. And if you are hungrier you will likely eat more. So, an appropriate midday meal can help you eat less later in the day. Combined with regular exercise, eating appropriate meals and snacks is an essential aspect of weight loss and weight control.

Eating lunch provides energy and reduces hunger at a time when your breakfast is likely “wearing off.” This may help you feel more energetic and can enhance your attention, focus, and productivity. Of course, what you eat for lunch is as important as when you eat. Lots of sugar can make you feel sluggish, both physically and mentally. Unfortunately, added sugar is a big part of many restaurant meals and convenience foods, so the afternoon slump is a reality for many of us. Limiting sugar in both food and drinks can help you make healthier choices at lunch that can make you feel and work better in the afternoon.

“That afternoon slump you feel may be due to what you ate for lunch.”

A good lunch is especially important for children. In addition to providing energy to support growth and learning, lunch also presents an opportunity to teach children about healthy eating. This is critical since formal nutrition education isn’t part of the curriculum at most schools. Sadly, most school lunch programs provide meals that include too much added sugar and refined carbohydrates, inappropriate for growing and learning kids.

Many adults don’t fare much better with their lunch. For a lot of people, the two key criteria for lunch are that it is quick and convenient. And as we know, quick and convenient foods are rarely considered healthy, so this requires some effort to plan ahead and make careful choices.

What makes a healthy lunch? Pretty much the same recommendations for other meals also apply for lunch: low in added sugar and refined carbohydrates and high in fiber. Your lunch should include vegetables, fruit, whole grains, and protein, all of which are foods that can make you feel full longer. In the end, the effort and planning pay off by making you a healthier you!


Nutrition, exercise, and health information can be confusing. 
But it doesn't have to be that way.
What can I help you with?
 drbrianparr@gmail.com | http://twitter.com/drbrianparr

When it comes to trans fats, zero is too much!

Nutrition recommendations are often confusing and contradictory. To make things worse, the nutrition information provided on food packages can be difficult to decipher or downright misleading. In my Health & Fitness column in the Aiken Standard this week I share information about trans fats and how zero doesn’t always mean none.

trans-fat-label


Remember when fat was bad and carbohydrates were good? The idea was that eating fat led to weight gain, a problem that could be solved by eating less fat. Then carbohydrates, including bread and pasta, were blamed for obesity and other health problems which led to the low-carb diet craze.

The truth is that all fats and all carbohydrates aren’t necessarily good or bad. Fats come in different forms, some of which have positive health effects and others that are linked to poor health and disease. Similarly, carbohydrates also come in different forms, some you should eat more of and some you should limit. This is why you hear people talk about good carbs and bad carbs or good fats and bad fats. In reality, no nutrients are really “bad” as long as you consume them in reasonable amounts balanced by exercise and other activity.

Nutrition recommendations for good health call for a moderate fat intake (20–35% total calories) with an emphasis on monounsaturated and omega-3 fats, while limiting saturated and trans fats. Olive oil, canola oil, and avocados are good sources of monounsaturated fats. Fish, including salmon and tuna, are high in omega-3 fatty acids. Saturated fats are found primarily in animal products, especially red meat and butter, as well as tropical oils like palm and coconut oil.

Most trans fats come from partially hydrogenated vegetable oils, which are polyunsaturated fats that have been modified for use in frying and in baking (margarine is a partially hydrogenated vegetable oil). While there is much debate about the health effects of the different types of fats, almost everyone agrees that trans fats should be avoided.

The Nutrition Facts panel on food packages also contains information that is supposed to help you make choices that are lower in total fat, saturated fat, and trans fat. Unfortunately, this is not as straightforward as it seems. By law, manufacturers can list trans fat at 0 grams as long as it contains less than 0.5 grams. This means that a food can contain up to 0.49 grams of trans fat per serving even though it is listed as 0 grams!

This may not seem like much, but consider that the American Heart Association recommends limiting trans fat intake to 2 grams per day, at most. You could easily exceed this limit with just a few servings of “trans-fat free” foods. When it comes to trans fats, zero can be too much. It’s no wonder so many people struggle to make healthy food choices!

How can you tell if zero isn’t really zero? One way is to look for “partially hydrogenated vegetable oil” in the ingredient list, which indicates that trans fats are present.

Nutrition information is confusing, to say the least. Even if you know to look at the Nutrition Facts panel on food packages, the information there is not always easy to understand. In some cases, what you see on the label does not reflect what you are really eating.

One step toward making healthy choices is to eat “real,” unprocessed food as much as possible. Fats that occur naturally in food are less of a concern than modified fats that are added in food processing. So, don’t worry so much about fat in meat and dairy and use natural oils, like olive oil. You will likely find that these “real” foods are not just better for you, but better tasting, too!


Nutrition, exercise, and health information can be confusing. 
But it doesn't have to be that way.
What can I help you with?
 drbrianparr@gmail.com | http://twitter.com/drbrianparr

When it comes to weight loss, calories count (but don’t count calories)

When it comes to losing weight, calories count. Thanks to a host of wearable devices and mobile apps, counting calories has never been easier. This matters because losing weight almost always means cutting the calories that you eat and increasing the calories that you burn. This concept of “eat less, move more” is the foundation of nearly every effective weight loss program. This is the topic of my Health & Fitness column in the Aiken Standard this week.

fitbit


Modern wearable devices and mobile apps allow you to track your weight, what you eat, and your activity fairly accurately. Many apps can measure the intensity of exercise by using the GPS and accelerometer features of your phone itself or by syncing with a wearable bracelet or belt clip. Some include heart rate to make the estimates even more precise. Using this technology, you can count steps, measure how many miles you walk or run, and estimate how many calories you burn.

Other apps can help you track what you eat. Whether you are counting calories or concerned about the amount of protein you are eating, diet analysis apps can show you what you are really eating. Most require you to enter the foods you eat and the app calculates calories, nutrients, sugar, salt, and water intake based on standard databases. In order to get accurate results, it is important to estimate portion sizes accurately, something that is challenging even for experts. That said, these apps can be useful for tracking what you eat to help you learn about your eating patterns to develop healthier habits or meet specific goals, such as eliminating added sugar from your diet.

Activity trackers and exercise apps are especially popular for improving fitness and promoting weight loss. Both the physical activity that you do throughout the day and dedicated exercise are important for good health, physical fitness, and weight control. This technology can help you know what to do, when to do it, and how much you did at the end of the day.

Even if you aren’t concerned about exactly how many calories your burned in an exercise class or how many steps you took during the day, these devices can help you develop healthier habits. Many people are simply unaware of how sedentary they are during the day or are unrealistic about how intense their workouts really are. For many people, an accurate report of how many steps they took or how many calories they burned is helpful for gauging their success and identifying things they can improve.

While these tools can be helpful, it is important to emphasize the importance of developing healthy habits in order to improve fitness, lose weight, or keep it off. A focus on “micromanaging” steps or calories may cause you to lose sight of the “big picture” changes you want to make. For example, you should strive to be as active as you can throughout the day, even if you have already met your step or calorie goal.

Keep in mind that there are very few people who failed to meet their fitness or weight loss goal because they didn’t have the latest activity tracker or fitness app. Real success comes from making lifestyle changes to incorporate healthy eating and activity habits that you can maintain without constant reminders. While technology can help you make those changes, it does not replace the dedication needed to develop lasting eating and activity habits to promote good health.


Nutrition, exercise, and health information can be confusing. 
But it doesn't have to be that way.
What can I help you with?
 drbrianparr@gmail.com | http://twitter.com/drbrianparr

Honesty is the best policy when it comes to your health

Have you ever justified your weight by saying you are “big-boned”? What about your eating and exercise habits? How often do you really eat out? How many days did you actually get to the gym last month? Are you being honest with yourself when it comes to your health? And are you asking others to be honest with you?

Being honest about your health is the topic of my Health & Fitness column in the Aiken Standard this week.


Being honest with yourself is essential for initiating health behavior changes and setting good goals. For example, someone who tells themselves they need to lose “a few pounds” may really need to lose much more and may not take their weight loss as seriously as they should. Convincing yourself that you are doing more exercise than you really are may mean that you won’t see the fitness or weight loss results you were expecting.

This type of self-deception is easy to do. Take body weight for example. The current standard for determining if you are at a healthy weight is body mass index (BMI), calculated from your weight and height (kg/m2). It requires a bit of math, so using a mobile app or online calculator is a good idea.

A BMI between 18.5 and 24.9 is considered normal, 25-29.9 is overweight, and if your BMI is 30 or higher, you are classified as obese. To put this in perspective, a BMI of 30 is equivalent to about 25–30 pounds of excess fat.

Let’s say your BMI puts you in the obese category, suggesting you should lose weight. But then you think about an article you read about how BMI isn’t accurate because you can be considered obese if you have excess muscle, not fat. And then there was the story on the news suggesting that it is okay to be obese as long as you are physically fit. So, maybe you don’t need to worry about your weight!

See how easy it is to tell yourself that you don’t really need to lose weight? In reality, BMI is an accurate method of assessing your body fatness; the inaccuracies reported in the news almost always involve athletes or people with lots of muscle mass developed through physical labor. Be honest…is that really you? It’s also true that people who are fit and fat can be healthier than people who are thin and sedentary, but it requires a lot of exercise to reach that level of fitness. Again, are you really that fit?

Probably the best test is to take a good look in the mirror and be honest about what you see. Try to “pinch an inch” of fat around your belly. One inch isn’t necessarily a problem, but take notice if you can pinch a handful of fat. Measuring your waist circumference (or looking at your pants size) can give you the same information. People who have a high BMI because of extra muscle, like athletes, have thin waists. If your waist circumference is greater than 35 inches ( women) or 40 inches (men), you have excess fat.

This honesty also applies to others, including your doctor. Many physicians are reluctant to discuss weight and weight loss with their patients, and many patients don’t want to hear what they interpret as a personal attack. Don’t be one of those patients! Ask your doctor for an honest assessment about your weight and the impact it might have on your health.

This is a real problem. According to one report, only 39 percent of obese people surveyed had ever been told by a health care provider that they were obese.     To help combat this problem, the American Medical Association has developed resources to help physicians better communicate with patients about their weight.

Making changes to diet and activity habits is a difficult process, to be sure. Telling yourself that you don’t need to make them only delays getting started and can lead to poor health in the meantime. When it comes to your health, honesty is the best policy!


Nutrition, exercise, and health information can be confusing. 
But it doesn't have to be that way.
What can I help you with?
 drbrianparr@gmail.com | http://twitter.com/drbrianparr

How to survive an alien invasion. And other more likely threats to your health.

The film Independence Day: Resurgence, the sequel to the 1996 film, opened in theaters last week. The movie is about an alien attack that threatens to destroy the earth. The film has all the makings of a summer blockbuster and will certainly have people talking about alien invaders. It may even prompt some to prepare for an alien attack. This is the topic of my Health & Fitness column in the Aiken Standard this week.

Alien invasion


All evidence suggests that an alien invasion is highly unlikely. Just in case, though, the Centers for Disease Control and Prevention (CDC) Office of Public Health Preparedness and Response has provided advice for surviving a host of disasters that are common in Hollywood blockbusters, including an alien attack. The intention is that preparing for epic disasters also means that you will be prepared for more realistic natural and man-made catastrophes.

I would like to share some health and fitness-related steps you can take to help you survive an alien invasion as well as other more likely threats to your health. After all, you are far more likely to suffer a heart attack than an alien attack, but it makes sense to prepare for both.

The first thing that is clear is that you need to be physically fit to escape or fight alien invaders. Roads and other transportation infrastructure tends to get destroyed in an extraterrestrial strike, so you may have to travel on foot and carry a heavy load of supplies, likely over long distances.

Building speed and endurance through prolonged aerobic exercise and high-intensity interval training can give you an advantage. Developing muscular strength through resistance training would certainly help, too. A comprehensive fitness program at a gym or at home can help you achieve these goals. Even going for a brisk walk everyday will help.

What you eat now can also help you prepare for the aftermath of an alien assault. Both running away from alien attackers and walking for days to a safer place requires that you have adequate stores of carbohydrate and fat. A high carbohydrate diet will increase your storage of muscle and liver glycogen, the primary fuels used for intense exercise so you will have more energy available to sprint and run.

Don’t overeat, though. Maintaining a healthy body weight is beneficial, too. The heavier you are, the more weight you have to carry in your escape, which is likely to slow you down.

Even though the possibility of an extraterrestrial apocalypse is remote, preparing now makes sense. Just as the CDC recommends that you be prepared for aliens in an effort to make sure you are ready for other more likely disaster scenarios, getting in shape to fight or flee attacking aliens also increases your chances of surviving more probable health threats.

Regular aerobic and strength exercise, maintaining a healthy body weight, and eating a healthy diet are the best ways by which you can reduce your risk of a host of health problems. The benefits of these healthy habits include a lower risk of heart disease, stroke, and some cancers along with prevention and treatment of high blood pressure, high cholesterol, and diabetes. These are exactly the type of risks you should be preparing for.

So, as you watch Independence Day: Resurgence think about what you can be doing now to prepare for both an alien invasion and more realistic threats to your health. Visit the CDC website to learn how to prepare for Hollywood-sized disaster scenarios as well as credible information about exercise, nutrition, and health. Then, get started on getting yourself in shape—the aliens will probably attack without warning!


Nutrition, exercise, and health information can be confusing. 
But it doesn't have to be that way.
What can I help you with?
 drbrianparr@gmail.com | http://twitter.com/drbrianparr