This week I had the pleasure of taking my children to see WALL*E the new movie created by the same director who produced Finding Nemo.  The plot surrounds a small robot on Earth that falls in love with a fancy robot from outerspace.  Yes there were moments of comedy and romance, but I was intrigued by the social commentary.  It shows what can happen to human beings who become overly dependent on machines and robots to perform our daily duties.  In the movie, the earthlings of the future have forgotten what it’s like to do normal human functions like get dressed, do their hair,or even stand upright and walk!  (Isn’t the ability to stand upright a major feat of Homo Erectus, the first hunter gatherer?) You may laugh when you see the movie and think that we could never become like that.  But just take a look around us.  Look at all of the things we no longer have to do because of modern day conveniences.

1. We do not have to cook.  We just microwave our food. We just ignore the fact that we paid money for a meal and allowed a machine to just blast the nutrients away.                    

2. We do not have to use our arms to open cans, open doors, turn faucets on.

3. We do not have to do bodily functions such as cool ourselves off. We have the AC to do that. In the winter, we wouldn’t think of using our own body heat to keep us warm in the car on the way to work.

4. Children do not know how to go outside and play. They’ve abandoned the jump rope and hop scotch for TV! Kids actually complain when they are told to go outside and have fun!

These are sad statements about our present day circumstances. I am afraid to ask what the future holds. We’ve already made breastfeeding, something that all mammals do naturally, almost obsolete. Some people are choosing C sections because they do not want to give birth the natural way. We’re already trying ways to beat sleep with No Doze or create sleep with Ambien.  In the future, I wouldn’t be surprised if we considered it beneath us to breathe on our own.  Modern day people are always looking for advances, new and improved, breakthroughs that make our lives easier….even though each advance comes with a price tag. We are messing with mother nature and trying to contort ourselves into something we were not meant to be!  We were made to eat berries and nuts not fast food, gather and hunt our food as our occupation and not sit behind a cubicle. The weight problem that America has is not due to increased hunger on the planet, it’s due to the accessibility of high calorie low nutrition foods and devices that make our life TOO EASY.

Lance Armstrong’s flight to the moon was considered a milestone and he has a famous quote: “That’s a small step for a man but a giant leap for manking.”  I do think that it was an awesome feat. But air conditioning, escalators, elevators and such things have contributed to a GIANT LEAP BACKWARDS for America.  How do I know?  For the first time in history the life expectancy of Americans is going down! That says it all.

…complete an Iron Man of course! A HUGE congratulations to my good friends Jay Richardson and his older sis Kristie for completing the recent Coeur d’ Alene Iron Man. Jay finished in 14 hours and 30 minutes while Kristie came in at an impressive 13 hours and 40 minutes. That’s right, while most of us got up, ate breakfast, got the kids ready, ate lunch, put the kids down for a nap, ran errands, socialized with friends, ate dinner, and got ready for bed - - Jay and Kristie were out on the race course slugging it out. For those of you unfamiliar with this grueling physical challenge, it starts with a 2.4 mile swim followed by a 112 mile (yes, I said mile) bike ride only to be finished off with a mere 26.2 mile (yes, again, mile) run. That’s right, after a demanding swim and over 100 mile bike ride, you’re supposed to come up with enough mental and physical fortitude to run a full marathon. Having run 2 marathons in my life I can truly appreciate the extent of this accomplishment. Whew, I’m exhausted just writing about it.

One of the great celebrations of their accopmlishment however is how they turned their hours upon hours of training into a good deed. Rather than just completing the race for their own personal satisfaction, they used this platform as an opportunity to raise money for our wounded soldiers coming home from Iraq. To make the story even more closer to home, another childhood friend of ours, Danny Dudek, was badly injured in Iraq and became the face of their inspiration. They used Danny’s near death expereince and painstaking recovery as their inspiration to complete the race. In a relatively short period of time, they raised in excess of $6,000 for the Wounded Warrior Project which is a wonderful organization. To learn more about their story, Danny’s story or want to donate to the cause, check it out Tri 4 Wounded Warriors.

Have a Happy and Safe 4th of July Holiday!

Healthy Jumping…

Last November, Shape magazine published a list of some of their favorite snack ideas. Since most of us are always looking for something good to snack on (carrot sticks don’t always cut it), I wanted to share this list with you. I’ve mentioned several of these in past posts.

WHAT MAKES A SNACK SHAPE-WORTHY?
To qualify as a best snack, a product had to meet these five nutritional criteria:

Have 200 calories or less. We made an exception for two snacks (the smoothie and the chicken salad kit) that could be considered mini-meals.
Contain 0 grams of artery-clogging trans fat per serving and be low in saturated fat.
Offer at least some whole grains if it was a high carb snack like cereal or a granola bar.
Contain no more than 400 milligrams of sodium (unless it was a mini-meal).
Provide nutritional extras. We gave an edge to products that came in calorie-controlled portions, contained little added sugar, or had extra vitamins or minerals and/or a serving or more of produce.

SWEET
Pepperidge Farm Chocolate Chunk Dark Chocolate 100 Calorie Cookie Pouches
(100 CALORIES, 3.5 G FAT PER POUCH)
The portion is satisfying—there are 12 mini-cookies in each bag— and the rich, dark chocolate chunks are to die for.

Back to Nature Banana Walnut Bakery Squares
(130 CALORIES, 5 G FAT PER SQUARE)
These bars have the same flavor as banana-nut bread, but since they’re packed with organic whole grains and healthy oils, you end up with more fiber and less saturated fat. Plus, they’re individually wrapped for convenience and portion control.

Wheat Thins Lightly Cinnamon
(140 CALORIES, 5 G FAT FOR 15 CRACKERS)
Frost these whole-grain crackers with a smidgen of lowfat cream cheese and you’ll come close to the flavor of a mall cinnamon bun for about 500 fewer calories. Tasters say they’re delicious straight from the box too.

Mott’s Healthy Harvest Blueberry Delight
(50 CALORIES, 0 G FAT PER CONTAINER)
This no-sugar-added applesauce doesn’t contain artificial sweeteners; instead, cancerfighting blueberries add flavor and a grown-up element. Each 4-ounce portion comes in a plastic container with an easy-to-peel lid, making it one taster’s “perfect take-to-the-office snack.”

SAVORY
Alexia ChickenNuggets WithSpinach & FetaCheese
(200 CALORIES, 12 GFAT FOR 6 NUGGETS)
These baked all natural nuggets are a more sophisticated version of the childhood favorite. “They’re yummy and cheesy—and perfect during a football game,” says one taster.

South Beach Diet Cranberry Walnut Chicken Salad Kit
(290 CALORIES, 13 G FAT PER PACKAGE)
Stash this in the office fridge for a day you know you’ll be working late and needing a substantial snack. “It was so easy, I made it at my desk,” says one staffer. “The dried fruit and nuts added great flavor.”

Hungry Sultan Hummus Snack Pack
(70 CALORIES, 3 G FAT PER PACKAGE)
Scrumptious bean spread, water crackers, and a plastic spoon are bundled together so you can enjoy this snack away from home. Tasters called the hummus “some of the best I’ve ever had.” (in convenience stores)

Special K Honey Nut Bar
(90 CALORIES, 2 G FAT PER BAR)
Despite the tinge of honey, this bar doesn’t taste too sweet; chopped peanuts and almonds give it a nutty flavor.

CREAMY
Sunland Banana Peanut Butter Spread
(180 CALORIES, 13 G FAT FOR 2 TBSP.)
Skip the high-sugar jelly—this vitamin E–packed spread gets its sweetness from real bananas.

Dunkin’ Donuts Tropical Fruit Smoothie
(360 CALORIES, 2.5 G FAT FOR 16 OZ.)
No glazed cruller is going to give you 160 percent of your vitamin C for the day along with a quarter of your calcium.

Stonyfield Farm 2-a-Day
(120 CALORIES, 0 G FAT PER CONTAINER)
Each carton of this fruity, fat-free yogurt contains 500 milligrams of calcium, so it takes just two servings to meet your daily calcium needs. Says one staffer: “The texture is smooth and light.”

Pacific Organic Creamy Tomato Light Sodium
(100 CALORIES, 2 G FAT PER CUP)
“Cutting back on the salt made the tomato flavor more prominent,” says one taster.
The soup comes in a shelf-stable container with a spout so you can use the amount you want and refrigerate the rest.

Julie’s Organic Mandarin Sorbet Bars
(60 CALORIES, 0 G FAT PER BAR)
You’d swear these pops were made with ice milk or frozen yogurt, but they’re dairy-free; a special European manufacturing process delivers the smooth texture. “If you love Creamsicles, you’ll love one of these,” raved a taster.

CRUNCHY
Kashi Organic Promise Autumn Wheat Cereal
(190 CALORIES, 1 G FAT PER CUP)
Lightly sweetened strands of whole wheat are woven together to create puffy mini-biscuits that one taster called “terrific finger food.” That is, of course, if you decide to skip the milk. (Personally, I like the Cinnamon wheat better, but they’re both good)

Fiber One Oats & Chocolate Chewy Bars
(140 CALORIES, 4 G FAT PER BAR)
You’d have to eat four slices of whole-wheat bread to match the 9 grams of fiber in just one of these bars. “If I have one of these at 3 in the afternoon, I’m not hungry until 7,” says one taster. Plus the crunchy oats and chocolate chips make it taste decadent.

All-Bran Multi-Grain Crackers
(130 CALORIES, 6 G FAT FOR 18 CRACKERS)
Baked crackers— especially fiber-rich ones—are usually blah, but these have a pleasant, butterlike flavor.

Terra Stripes & Blues Exotic Vegetable Chips
(140 CALORIES, 8 G FAT FOR 14 CHIPS)
Made from striped beets, sweet potatoes, and blue potatoes, this medley delivers fi ve times the vitamin C of ordinary potato chips. Says one staffer: “Who ever knew beets could taste so good?”

SALTY
Flat Earth Baked Tangy Tomato Ranch Veggie Crisps
(130 CALORIES, 5 G FAT FOR 12 CRISPS)
These crisps are a combo of pumpkin, peppers, and tomatoes and provide half a serving of vegetables. “The flavors actually work well together,” says one taster, “and the powdery ranch topping gives it an extra kick.”

Blue Diamond Bold Almonds
(170 CALORIES, 16 G FAT FOR 28 NUTS)
Lime and chili, wasabi and soy sauce, Maui onion and garlic, and jalapeño smokehouse— tasters couldn’t decide which kind of low-sodium flavored almonds they liked best. What they could agree on: “They’re spicy, but not too hot to enjoy.”

Orville Redenbacher’s Gourmet Natural Simply Salted
(90 CALORIES, 5 G FAT FOR 4 1⁄2 CUPS POPPED)
There aren’t any artificial flavors, preservatives, or colors in this microwaveable popcorn.

Stacy’s Whole Wheat Bagel Chips
(130 CALORIES, 4 G FAT FOR 14 CHIPS)
Thick (but not hard to bite) pieces of baked whole-wheat bagels satisfy a midday carb craving without breaking your calorie budget. Says one taster: “The sprinkle of sea salt on top is just the right amount to add flavor.”

Quaker Sweet & Salty Toffee Nut Crunch
(150 CALORIES, 5 G FAT PER 2-BAR POUCH)
Firm enough not to get squashed even at the bottom of your gym bag, these granola bars are chock-full of salted cashew, peanut, and almond pieces. “They remind me of peanut brittle,” says one taster.

Hi Everyone!

The Hamstring muscle is a group of three muscles that are found on the back of the thigh bone. Every time you bend your knee or move your thigh behind the hips your hamstring is engaged. Muscles in general shorten when they contract to move. During most physical activities including walking, jogging, jumping and even sitting the hamstring muscle is in a constant shortening phase. This leads to tightness in the muscle which in turn can effect posture and the ability to achieve a full range of motion at the both the knee and hip joint. Hamstring stretches help correct the shortening action and can also help relieve lower back and sciatic pain. Try these stretches to get you on your way to nice hamstring length.

1. Supine hamstring stretch: This is the most supportive because the floor behind you supports the hips and spine. Lye down and bend both knees so your feet are on the floor. Use a towel, rope or yoga strap and place it behind your instep of one foot and straighten the leg as much as you can to feel the stretch behind that thigh. Hold for 30 seconds. Try not to push your lower back into the floor (maintain a neutral pelvis) and keep you shoulders relaxed. Switch sides.

2. Kneeling hamstring stretch: Come to a kneeling position and send one leg out in front of you on the floor. Your hips should line up over the knees, and the foot on the straight leg should be flexed. Keeping your spine straight, hinge forward at the hips until you feel the stretch in the hamstring (Hands can support on a wall in front, the front thigh or if more flexible to the ground.) Hold for 30 seconds and switch sides.

3. Standing hamstring stretch: Place your hands on a wall or sturdy structure about waist level. Start to walk back and slowly come into a flat back position until you feel a stretch behind both legs. The action in your pelvis should feel like you are sticking your tail out versus curling it under to round the spine. Hold for as long as you like.

The third one is not only a great stretch for your hamstrings but also your spine. One of my favorites if I get stuck at the computer for a while or in the car for more than an hour.

Happy Jumping,

Tressa

When I am not at my private wellness and weight management practice, you can find me on weekends working in the Emergency Medicine Room.  People come in for various reasons, bugs in the ear, broken bones, and just this week- shish kabob stick impaled through the tongue! After many years, I’ve noticed that the average person believes that the medicine that I or their doctor give them will solve their problems.  Some Americans believe that medicine gives them license to continue the very same bad behavior that lead them down the path to ill health. For example, more than 75% of the hypertensive patients that I meet do not track their salt intake.  They continue to eat salty foods such as cheese, pizza, spaghetti sauce, and cold cuts and think that they are not at risk for a stroke.  There are the Type II Diabetes patients who eat endless amounts of sweets and then inject an extra dose of insulin to maintain a normal glucose reading. 

Here’s the truth: Drugs serve only one purpose: To help you when natural thereapies and healthy behaviors have failed. That means that a healthy diet and exercise should be implemented first!

Exercise has been shown to cure disease! And if you are overweight, a 10% weight loss will lower your blood pressure and cholesterol.  It will even decrease your risk of cancer!  In the ER most patients look at me funny when I tell them exercise and stretching will lessen their pain.  ALL OF US have this miraculous ability to make our own percocet. It’s called endorphins! If that doesnt work, I recommend turmeric and red onions before starting oxycontin!

This year you will hear more about the “Exercise Is Medicine Campaign.” This movement tries to get the public and physicians on board with the idea that there is an individual responsibility to be pro-active about health and that exercise should be incorporated into the medical management of most diseases- from diabetes to cancer.

Click on the link to learn more.  The organization gives you tips on how to start the conversation with your doctor. Here is some info from their site:

• Exercise. Don’t think of it as only for the spandex-wearing, muscle-bound crowd.
• Physical activity is for everyone, and not just for the sake of looking better in your favorite pair of jeans.
• Just 30 minutes of exercise per day can help prevent and treat numerous chronic conditions, such as high blood pressure, diabetes, and joint pain.
• Talk with your doctor about the best exercise plan for you, and make physical activity part of your life and health care plan.

Exercise is my drug of choice!  It’s perfect for the young and old, the ill and the robust.

Warning: Exercise may be habit forming and you may become addicted. Your friends may hate you because you do not spend time with them.  Your spouse may leave you because you will become more toned and he may feel threatened. You may sprain an ankle if using a regular jump rope.  There is the risk of death, if you participate in dangerous sports such as rock climbing. But unlike birth control pills and other drugs that you see on tv, there is no risk of combustion, blood clots, seizures, suicide or liver failure (so far as I know) !!!!!!!!!!!!!!!!!!!!

Rx: Increase your activity, little by little, every day. Endless refills allowed. No substitution permitted.

From the desk of Dr. Wells

This week, I was a guest speaker at a wellness seminar in Toms River NJ hosted by Warm Spirits, a well known business that promotes holistic products for self-care. The panel of experts shared an incredible array of knowledge. For those of you who could not attend, I will give you a glimpse of some the valuable information that was given.

I asserted that optimal health does not have to be elusive or hard to achieve. We just have to be pro-active and determined. Here are some tips that I mentioned:

1. Have a team of experts behind you. Doctors, holistic practictioners, personal trainers, naturopathic practictioners, therapists. Just like the Verizon Wireless commercial, you have to ask yourself “Who’s in your network?” Some people look behind themselves and there’s nobody there for support. Or there may be one primary care doctor, but that person gives you ten minutes of care maybe twice a year,. That’s not enough for a “wellness network.” You may go back two weeks and read my blog “What’s in your toolbox?”

2. Set high expectations for yourself. Ask your physician to grade your blood work and fitness level graded. Aim high for an A +. If your doctor tells you you have borderline anything (high blood pressure, cholesterol) be very afraid because that’s her way of saying you’ve got a C minus. Don’t wait for a grade of D before you engage in a healthy lifestyle.

3. Get the best tests, especially the ones covered by insurance (homocysteine levels, advanced cholesterol tests such as the VAP, NMR, or LPP) You should have these tests done to see if you are high risk for stroke and heart attack.

Dr Alfred Parchment, a gynecologist in Neptune NJ, a knowledgable and approachable physician asserted:

1. People have a responsibility to not only seek out health information on prevention but they have a duty to share it with others. If you help others in your church or community obtain optimal health they will in turn help you and share what they learn and their experiences with you. Wellness is indeed infectious. The more people practicing healthy behaviors such as group walks and providing healthy food at community events will make it easier to maintain healthy behaviors outside of the home.

2. Everyone needs to schedule their preventative screening tests, such as self breast exams, mammograms, and colonoscopies to detect cancer earlier.

3. There is a new vaccine on the market called Guardasil and it may be helpful in preventing cervical cancer. There are pros and cons to this vaccine and its available to teens and women to prevent HPV/Genital Warts vaccine.

Cornell Key an experienced personal trainer and owner of Key 2 Personal Training, Wall Township NJ added:

1. The missing link to a complete work out program is often the failure to incorporate interval training. This form of training boosts your metabolism and heart rate even when the exercise is over. You burn more calories in 20minutes than in a standard run on a treadmill. He and many experts have said it for years, cardio does not live up to its expectations. Beware, it’s crucial to have a professional show you the right way to add this to your work out routine to make sure you’re doing it the right way and to avoid injury.

2. The right personal trainer may help you achieve the goals you are looking for. He or she can make sure your muscles are in balance and that you don’t end up hyperextended or injured. Don’t let pushy trainers at some gyms scare you away from finding the right professional.

3. It’s important to have a full fitness assessment- strength, cardio capabilities, and flexibility: All 3 determine your true fitness level.

Deirdre Luster a wellness consultant with Warm Spirits bestowed lovely holistic self care gifts. She and I both noticed that too many people spread unhealthy products on their bodies even though they are working so hard to exercise and eat nutritious foods.

1. She explained her company’s philosophy that you do not have to put harmful chemicals in or on your body to look and feel beautiful. There are healthy skin care options without harmful additives.

2. Judy my 7 year old only uses organic/natural lotions and such, was thrilled to receive samples!

Rebecca Rhoades a holistic healthcounselor (www.designherdiet.com) adds:

1. Analyze your relationship with food. Do you eat or overeat in frustration, stress, or because of family and cultural expectations or obligations?

2. Eat with the seasons. Eat vegetables and fruits when they are being harvested and are fresh. It’s easier to digest them and we get the most nutrients.

The seminar was very informative and I myself learned so much. It was an experience- to hear from so many experienced professionals. Sitting in a crowd of like minded attendees, who want to live and become healthier was invigorating. I hope this glimpse was helpful to you.

From the desk of Dr. Wells

I had a great conversation with Brad LaTour a few days ago on all we are both doing to help educate people about how to improve their health and change their lives through education and fitness.  A few months ago Brad donated 219 JumpSnap units for The International Health and Fitness Symposium to use as a bonus when people purchase The People’s Guide to Health, Happiness and Longevity . The concept was so successful that we are working on developing an ongoing relationship where the JumpSnap is a bundled product with The People’s Guide. What could be better than getting 12 CD’s from 12 of the top health, fitness, nutrition and lifestyle experts in the world with 12 additional FREE bonuses, FREE LIVE Webinars PLUS a proven fitness solution with the JumpSnap for just pennies a day?Thanks Brad for all your help.  Brad and The International Health and Fitness Symposium are truly “united to improve and extend lives”.

Please don’t tell me that you missed the FREE live Webinar with The Queen of Green, Debra Lynn Dadd AND the FREE Live Webinar with Mike Adams, The Health Ranger. Say it isn’t so? This is FREE information that can actually save and extend your life. What could be more important than that? Fortunately, here at The International Health and Fitness Symposium we won’t give up on you that easy. Below is information on ANOTHER FREE LIVE WEBINAR that will blow your mind and totally change the way you think about your health and your life. As always, this session of The People’s Guide to Health, Happiness and Longevity is hosted by yours truly, The Fit Advocate.

Click for more details about The International Health and Fitness Symposium.
www.ThePeoplesGuidetoHealth.com

Don’t miss this opportunity to sign up for a one-of-a-kind event.

Shane Ellison, The People’s Chemist
The Truth About Prescription Drugs & Preventable Disease
Wednesday, June 25th, 2008
8:30 pm EST, 7:30 pm CST, 5:30 pm PSTClick below to register for this FREE LIVE Webinar.

http://thepeoplesguidetohealth.omnovia.com/registration/pid=95121211937179

Get ready to hear from this Maverick, ex Big Pharma, Organic Chemist who will reveal the truth that the drug companies and the FDA don’t want you to know. In this live webinar presented by The International Health & Fitness Symposium you will learn:

• The lies portrayed by the pharmaceutical industry and how they effect you.
• Why drug companies really are driven by profit and not by improving your health.
• The hidden causes of diabetes and the biggest misconception about cholesterol.
• How some of the foods you are eating are really drugs in disguise.
• The truth about depression medicines, hormone replacement therapy and the effectiveness of osteoporosis drugs.
• The true causes of our most prevalent diseases and what you can do to prevent them.
• How to reduce your risk of getting a drug-induced illness.

If you want to avoid the inevitable path of disease management with toxic, synthetic drugs and learn how to finally take control of your own health destiny, Shane Ellison will teach you how. You don’t want to miss this life changing event!

Click below for more information about Shane Ellison and our other expert panelists.

http://www.thepeoplesguidetohealth.com/ThePanelist.php

Join us and live better!

I thought that headline might get your attention. It was on the Yahoo home page and it certainly got mine and that of Good Morning America. Check out the video of the story of Chris Coleson from Virginia losing 80 lbs in 6 months eating mostly McDonald’s food. Sorry, he admits not eating any fries. He basically stuck to a 1400 calorie per day diet eating salads and grilled chicken with no bun.

It’s actually a great story and the most memorable moment of his interview is him saying, ‘it comes down to calories in vs. calories out’. Tadaaa, that’s it, again. What’s great about the story is he achieved success because he educated himself by using the easy to read nutrition informtaion provided by McD’s and claimed he selected the restaurant because it was close by. Translation - it’s not the McDonald’s that allowed him to lose the weight but his own dedication and ownership of devising a game plan and sticking to it.

To McDonald’s credit, many of the food items he selected weren’t even available a few years ago so hopefully they won’t get complacent but rather use this success story to expand their menu with additional healthy food items. Congratulations to Chris on his achievement and taking responsiblity for his own health.

Healthy Jumping…

Water? Check. Some of the hundred trillion cells in your body are responsible for the deconstruction and reconstruction of your bones.  One of my favorite books is “On Food and Cooking, The Science and Lore of the Kitchen” by Harold McGee.  Mr. McGee presents a summary of The Many Influences on Bone Health that is filled with information we can use when choosing how we “feed” our bones.

The processes of bone deconstruction and reconstruction depend on:

• calcium levels
• physical activity that stimulates bone-building
• hormones and other controlling signals
• trace nutrients including Vitamin C, magnesium, potassium, and zinc
• Vitamin D
• other as yet unidentified substances

The amount of calcium we have available for bone building is effected by how much we excrete on a daily basis.  A high salt intake is one aspect of modern eating that increases our excretion of calcium.  Another process which pulls calcium salts from our bones is the metabolism of animal proteins.  Both of these practices, then increase the requirement for calcium intake.  McGee cites certain foods rich in calcium:  milk, dried beans, nuts, corn tortillas and tofu, kale, collards, and mustard greens.

This is Bone Health from the Kitchen, a la Harold McGee.  Next up, focus on calcium.

Alongside you,

Wendy