Many of us have the privilege of a daily lunch “hour” to eat, run errands, check email, etc. If you are in an environment in which your lunch break is truly your own, how do you spend it?

If you do not do so already, have you thought about working out during your lunch hour? If there is a gym nearby, you could easily work out for 1/2 hour and shower before heading back to work. You could schedule your day so that you have a mid-morning snack about an hour before your work out, and then try to eat a lunch after you return from the gym. In a worst-case scenario, if you have a busy afternoon with no time for lunch after that workout, eat a meal replacement bar on your way back from the gym, but don’t make it a regular occurrence.

If you have a job like mine and do not have the ability to leave the work area (or not a lot of time for lunch), you could try to take a walk within your work day. Walk around the inside or the outside of your building. Walking briskly will burn calories but you may not get sweaty enough that you’d need a shower before heading back to work.

My coworker and I recently started taking a walk around our hospital campus–it takes us about 20-25 minutes, and it’s a 1.5 mile route on the sidewalks. We heat up our lunch after our walk and eat at our desks while we do some paperwork. Our boss doesn’t seem to mind, as our other coworkers are sitting in the cafeteria eating lunch and chatting about their lives.

If you are able to walk within (or outside) your work place, I recommend a partner–someone who will page or call you daily to say “hey, what time is good for you today to walk?”. It will help keep you accountable and help you stay motivated to get some exercise. Plus, you’ll get to know your coworker better and maybe build a new friendship as well!

May 6th is International No Diet Day, a day that “encourages people to adopt healthy, fulfilling lifestyles, regardless of size and weight” (per the National Eating Disorder Information Centre based out of Canada). Although it is a Canadian day, I think that everyone, everywhere, can celebrate this day and say “goodbye” to dieting! Life is more than a diet, it’s more than counting calories and avoiding “certain foods”. Like I’ve mentioned many times before, everything in moderation–how’s that for a “diet”?

Here are some statistics I found regarding dieting:

(courtesy of the Eating Disorder Foundation):

• Granted, this was a People Magazine survey (so somewhat biased results based on who reads the magazine) but 4 out of 5 of the women surveyed said they feel insecure about their bodies compared to fashion models. (who wouldn’t? But many of those photos are “doctored” and unrealistic!)
• In 1990, the average age of a girl starting a diet was 8 years old! Eight, that’s right. Can you imagine that our little 2nd and 3rd graders are already starting to think of dieting and actually doing it? They should be thinking about what Webkinz they want or what Wii game they want to play, not how they look!
• Another statistic that shocked me is that 81% of 10 year old girls are afraid of being fat.
• Men are not immune to dieting–about 1 in 4 men are dieting on an average day.

So, today, when you look in the mirror, be happy with what you see. What you see as imperfections are strengths in other people’s eyes. Ladies, you ARE beautiful; men, you ARE handsome! Make a resolution that, starting today, you’re not going to go on any fad diet and you’re going to stop picking on your body.

If you have children, avoid talking about how much you hate your body in front of them. Avoid talking about bad foods and good foods and how you “can’t eat that food”. Even at a young age, kids hear it and internalize it. It’s like swear words. If kids hear that it’s bad to say, then it becomes a punishment if they say it. Don’t be like that with food.

Don’t have “forbidden foods” and make kids feel bad if they want one (for example, if you say “cookies make me fat and I need to exercise if I have one” then your child might feel bad if they have one and feel like it’s going to make them “fat” because you think it will). Healthy eating behaviors and self-image are key! Even if your child is overweight, tell them that they are beautiful. Make exercise and healthy eating fun so that they won’t feel like they are being punished for their weight. Don’t avoid food groups or certain foods altogether, because you CAN eating fatty foods if you eat the proper portions!

Have you ever wondered what the differences are between HMOs and PPOs and whether it’s even worth it to have health insurance? Have you wondered what routine tests you should get for your health and which ones you probably don’t need?

“Stay Healthy, Live Longer, Spend Wisely–Making Intelligent Choices in America’s Healthcare System” is a recent book by a physician, Davis Liu, that helps explain different facets of today’s healthcare system.

This book describes HMOs, PPOs, Health Savings Accounts, and whether you really do need insurance (YOU DO!!!). Several times, he points out that we are legally bound to having car/vehicle insurance and house insurance if we own vehicles/homes, but are able to choose if we have health insurance; that we are diligent about when our cars need routine service/maintenance, but we rarely do the same with our health–although our health is the most important thing we have and it is priceless!

The book also discusses HOW to talk to your doctor and make the most of the office visit. How often do you schedule that appointment with a list of questions in your head, only to get there and forget them? Dr. Liu mentions that we need to tell our story–just as you would tell your friends all about a date you may have just had, you need to fill your doctor in when it comes to the symptoms you are having. Think of the 5 W’s: Who, What, When, Where, Why. You need to use these to describe what is going on with your health.

However, because doctors don’t have all day, you need to be concise in what you describe and discuss, and this book aids you in becoming a model patient. One page in the book also helps you make a health/medical history form. It is also best to take a pen and notebook with you to record what the doctor says and what you need to do about it. Just as your boss may give you an assignment and you must follow up with the assignment, so as your doctor might give you a task to complete as well (exercise, get certain bloodwork or tests done, etc). Who wants to go home from the doctor’s office after spending X amount of money only to forget what you’re supposed to do? What good is the appointment then?

The book goes on to describe the different types of doctors, when to get a second opinion, and how to improve communication with your doctor. It talks about checking out your doctor’s credentials to make sure they are board certified, and questions to ask regarding medications (and whether they are necessary).

A key point to the book that I will utilize is the section on over-the-counter medications–I never realized how many active ingredients are similar in the products we have in the house, and how I can really downsize the meds I take for common ailments. For example, trouble sleeping and seasonal allergies are aided by the same active ingredients, so why take 2 different meds when one will aid both?.

However, I think that this book could have discussed the healthcare team in more detail. For example, it discusses body mass index/overweight/obesity and herbal and dietary supplements but does not discuss that your doctor should refer you to a registered dietitian for questions/more information regarding these topics. It also does not mention that if you have a chronic illness, that other members of the healthcare team (registered dietitians, social workers, case managers, support groups) will become an important part of your life. I think a chapter focusing on these “support” individuals would be beneficial. In that sense, this book is “doctor-biased” in that it underlyingly assumes that the doctor is the “be all/end all” resource which is not the true case.

This book does give you a myriad of websites to go to for further information on several organizations (American Cancer Society, checking out your doctor’s licensure, etc). However, it IS internet-focused; there are no phone numbers to call if you do not have the internet which is a huge downfall of this book. One of the prime audiences of this book (in my opinion) is the “baby boomer” generation who are at the age where they need routine doctor visits and may not have the internet.

Do not be fooled by the title–this book is not a guide to help you stay healthy and give you specific points to do so. It focused mostly on managing the healthcare system and becoming wiser at managing the system. But, being wiser about the system does not guarantee that you WILL stay healthier and live longer (as these things are affected more by how you live your life rather than how smart you are about things). From a financial perspective, I think that this book gives you good information on different healthcare options and will help you and your insurance company make the most of the money it will spend.

I think this book is a must for those of us who choose insurance options primarily based on cost or on what sounds good–for those of us who don’t really understand health insurance and want to know which is the best choice for us. As well, I think it is a good book for those of us who are not really knowledgeable about the health care system (do you know what a pulmonologist does or what routine tests are beneficial for someone your age?). This book does not give you medical advice and is not a reference for “what to do if I have a cold or if I have chest pain”. It is meant to guide you towards making wise health care decisions, inform you of your options, and aid you in communicating with your doctor so that you can increase your chances of staying healthy longer.

Overall, I think this book is well written, an “easy read”, and definitely interesting. Although I think that there are some topics lacking from the book and it is somewhat mistitled, I think it’s a must-read for most people and will increase your knowledge of the healthcare system and aid you in making the most of your doctor visits and routine preventative tests–and if nothing else, it gives you a myriad of websites to go to for more information!

_{I did not receive any monetary or non-monetary compensation for writing this review. The opinions within this article are my own.}

Recently, I wrote about how we need to clean out our cupboards, refrigerators, freezers, and spice racks and keep only those food items within date. Well, we also need to take time to clean out our clothes closets!

Although this post is not necessarily “nutrition” focused, I think it’s important to clean out those items that no longer fit you. Sometimes, keeping those items that no longer fit (are too small) can be a negative reinforcement that we are no longer that size, and may actually make us feel worse about ourselves.

Yes, I too am guilty of the “clothes saving”. I have kept sweaters that are too big for me for the “if I get pregnant I’ll wear that” times. And I still have jeans for the “if I lose weight again I’ll be able to fit in them” days. However, even if I were to lose those 10 pounds and fit in the pants I used to wear, that could potentially be a year from now, and would those clothes still be in style?

So, take time this week to go through your closet (don’t forget to go through the shoes, underwear drawer, and coat closet!) and get rid of items.

My Criteria For Ditching the Clothes

1. I haven’t worn it in over a year
2. I haven’t fit in it in over a year
3. It’s been out of style for YEARS or I just don’t like it!
4. I have a similar item (for example, another black shirt) that looks better on me and is in better condition
5. I am embarrassed to wear it around my friends when going out, even though it fits
6. It is no longer in good condition.

What to do with the clothes you toss?

• See if it has an alternate use. Can it be used for working around the house or doing yard work (and still be OK to run to Home Depot or Lowes in)? Can it be something you can sleep in (i.e., a tank top that is a bit too short; a t-shirt that is a bit too big)?
• If it’s still in style and does not fit you, see if a friend/family member would look good in it/appreciate it.
• Donate it! Give it to GoodWill or the Salvation Army. I am positive that someone will be thankful for your donation (and it’s tax-deductible).
• If it’s in poor condition or it’s seen better days, get rid of it! If it’s a t-shirt, think about using it as a houserag (would it be good to wax the car with?). Otherwise, it’s time to say goodbye to it!

However, it may be OK to save some absolute favorite items that you hope to fit in again if they are still in style. If you save a few things, this may be an incentive to lose weight. But give yourself a limit–after all, one of the rewards to getting to your goal weight could be a whole new wardrobe! And isn’t clothes shopping fun when you love your body?

_{Photo by S5hiara}

And while you’re at it, say something nice to yourself!!!

Living and working in a high-paced area, I notice that a lot of what we say is negative. We are quick to judge others and even quicker to judge ourselves. How often have we looked in the mirror and exclaimed “I have fat thighs/hips, stomach”, “I hate my hair”, “If only I could change…?” I do it, my husband does it, and even girls I know who have model-perfect bodies do it. But it’s not right! By judging ourselves and those around us, we are trying to conform to a standard that we have set, a standard that says “this is what is good, and I have to match up to what is good.”

But who defines this standard? If you think about it, it’s crazy. What constitutes “the perfect body” for me might not be what you think is the perfect body? So who is right? No one!!

Not only should you talk to yourself lovingly, talk to others with the same level of respect. Even if you think that someone else is out-of-shape, try to find something about them that is positive: do they look nice in that shirt today, does that necklace bring out the color of their eyes? Commend others on what they are doing right, and do the same for yourself. Start the day off with a positive attitude and give yourself a hug everyday. You might think I’m crazy, but try it! It’s the easiest thing you can do for yourself!

_{[Photo by kalandrakas]}