Book Review: Well(th) How I learned to build a life not a resume

Well(th): How I learned to build a life, not a resume by Jason Wachob, is a quick, easy read yet full of thought-provoking ideas regarding what is important in life. Wachob explores 13 areas of life that all contribute to our overall health - mind, body and soul. Nutrition, physical activity, what we believe in, work for, live for and are grateful for (or not) all are important  in terms of overall health and happiness. These are by no means the only topics of interest. 

Sadly, too many people today focus on their job or what they drive or where they live, how much money they make, if they are thin, as measures of happiness. As the founder of mindbodygreen.com, Wachob dispels these notions and provides arguments for why happiness will not be found in the pursuit of these material pursuits. This is a great read for someone who is just beginning to explore the idea of mind, body and soul health and looking for a more balanced life. 

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About the author

"I received this book from Blogging for Books for this review."

Group Releases New Clinical Practice Guideline On The Treatment Of Depression

Medscape (2/9, Frellick) reports that the American College of Physicians has released a new clinical guideline on the treatment of depression. The guideline, published online Feb. 9 in the Annals of Internal Medicine, points out that “cognitive behavioral therapy (CBT) is as effective for treating depression as antidepressants, and given its relative lack of potential harms, should be strongly considered as the first-line treatment.” The guideline is “in line with American Psychiatric Association guidelines on major depressive disorder from 2010, which also showed that CBT and” second-generation antidepressants “are similarly effective, said Laura Fochtmann, MD, MBI, professor of psychiatry, pharmacological sciences, and biomedical informatics at Stony Brook University School of Medicine in New York.”

APA newsletter

Appetite

Is appetite a matter of will power or a biochemical deficiency. Research shows the neurotransmitters dopamine and serotonin not only play a role in mood regulation, they are also important in appetite control. They tell you when you are hungry and what you are hungry for. They also tell you when you are full so if your levels are low, you will find yourself wanting to eat more.

"Cravings for caffeine, chocolate, sweets, fried foods, or salty foods indicate low or depleted dopamine levels, while cravings for breads and pasta signal low serotonin levels."

Physical and emotional stress, lack of sleep, restricting nutrients, environment toxins and even some medications can all deplete the amount of these important mood and appetite neurotransmitters. What happens then is we set ourselves for a downward spiral: stress lowers dopamine and serotonin which can sadden us and make us hungry, we overeat unhealthy food (no one seems to crave broccoli when they are stressed), we feel depressed, we crave unhealthy foods, and on and on.

One of your first lines of defense is to eat healthy to keep stress manageable. Nutrition plays a crucial role in our overall physical and mental health which in turn affects our hunger and satiety!

Hart, C. R. & Grossman, M. K. 2001. The Isulin Resistance Diet. McGraw Hill. 

Nutrition and Modern Psychiatry

As a mental health counselor I have always discussed the role nutrition and physical activity plays on a persons' mental and physical health (Sleep is an important factor too). I became a personal trainer and fitness nutrition specialist so I could further help people incorporate these "therapies" into their treatment planning. So many of my clients are reluctant to use anti-depressants and they are finding success in recovery through the use of counseling, exercise and changing to whole food and mindful eating. 

I'm relieved to finally find more research being conducted to explore further the role nutrition has on not just physical health but also mental health. Hopefully we will start seeing medical schools teaching more about the role of nutrition on patients' overall health. I also hope this will lead to policy changes that will ensure nutrition counseling and personal training are covered by health insurance.

The following is an excerpt from an article titled: International Society for Nutritional Psychiatry Research consensus position statement: nutritional medicine in modern psychiatry.

Robust associations have been established between nutritional quality and mental health, with the bulk of this evidence indicating a protective effect of healthy diets on depressed mood, and the newest research supporting a detrimental impact of unhealthy diets on the mental health of young people and adults.

Diet and nutrition offer key modifiable targets for the prevention of mental disorders and have a fundamental role in the promotion of mental health.....we advocate that evidence-based nutritional change should be regarded as an efficacious and cost-effective means to improve mental health. 

http://onlinelibrary.wiley.com/doi/10.1002/wps.20223/full 

Start your Engines: Fuel Grade

What grade of fuel do you choose when you go to the pump to fill up your car: ethanol or no ethanol? Did you know that in the long run it can cost you more money in terms of gas mileage and maintenance if you use ethanol? In some cities, you really don't have a choice as the only option is ethanol and you have to go out of your way to get non ethanol gas. Fuel is expensive so most people just buy the cheapest and don't think about the long term consequences. Many consumers don't realize that buying the wrong octane for your vehicle or using ethanol may be a good way to save on a car's running costs, but the short-term savings won't come close to offsetting the cost of repairs to a damaged engine.

I'm not an automobile or fuel expert and this article is not about debating the pros and cons of ethanol. I've been told by others who are experts that using ethanol can lead to long term problems with the fuel system due to the way it is manufactured and yes, you do get less miles per gallon, so I'm using this as illustrative purposes only.

People who really care about their cars choose to pay for the higher premium, ethanol free fuel because they do look at the long term cost. When you spend tens of thousands of dollars on a new vehicle (or even a used vehicle) you spend the money on changing the oil, filters, other fluids, tires because you want to take care of your investment. It's cheaper to maintain than to replace.

Your body can be compared to your vehicle - you get out of it what you put into it. Are you eating more fiber fortified or vitamin enriched foods than the natural product? There has been a growing awareness of how much processed foods we eat and how this may affect our long term health.

Food companies enrich foods by adding nutrients in order to replace vitamins or minerals that have been lost during the manufacturing process. For example, refining wheat to make white flour removes several B-complex vitamins and iron that are contained in the part of the grain that's removed. Flour becomes enriched when those nutrients are added back in before it's packaged. Food manufacturers can claim their product is enriched if it "contains at least 10 percent more of the Daily Value of that nutrient than a food of the same type that is not enriched."*

There are also more and more fiber-enriched food products appearing on store shelves. You can find fiber-enhanced yogurt, toaster pastries and muffin mix.** But are these foods as good for you as  naturally occurring fiber and vitamin sources? There is still debate and neither side of the issue is unbiased. I have to ask though how is eating fiber enhanced toaster pastry better for you than eating an apple or any other natural high-fiber food source?

Let's look at the apple. It has 4.4 grams of fiber (with skin), vitamins and antioxidants while Metamucil, a fiber supplement, has 3.4 grams of fiber and added dyes. Is taking Metamucil really any easier than eating an apple?

One of the biggest complaints from people I hear is, "I want to eat healthy but I can't afford to." Processed and fast food is cheap and may seem to be easier but in the long run it will cost you. It will cost you in time that you have to take to see doctors, money you will spend on medication and other costs associated with later health issues. Sadly, people are being diagnosed at younger ages than in the past with serious health conditions like diabetes, heart disease, cholesterol issues, blood pressure problems.

You can take the time and money now to prevent later health issues or you can take the time and money later to deal with the health issues. So are you going to take the long view or the short one?





* http://nutrition.about.com/od/askyournutritionist/f/enriched.htm

** http://www.dietsinreview.com/diet_column/10/are-fiber-fortified-foods-as-good-as-the-real-deal/#HEshwx5FrVirLkAR.99

Start your engines: the Importance of Fuel

When I work with people who have diet-related health issues or other issues with food, I will  compare their body to a car to illustrate what they are doing to their body when they fail to fuel it properly. This is the first in a series of posts on the various ways are bodies are like an car. Today we will look at fuel in general.

How do you get going in the morning? Are you like so many who reluctantly get out of bed, shower, dress, and run out the door stopping only long enough to get grab a cup of coffee (Or stop at the Starbucks on your way to work)? The coffee is your only fuel until you are so hungry mid-morning you grab the easiest thing available, typically from the vending machine. Or do you have a stash of granola bars or candy bars because you know you will need them to get through the day? This begins a never ending spiral into more fatigue, loss of energy and, if the cycle continues long enough, eventual weight gain and health issues including Type II diabetes.

This is insanity! Why do you keep doing the same thing over and over expecting different results? Let's look at your car; imagine you noticed you were really low on gas when you were driving home from work. You plan to fill up the tank but are distracted by a phone call. You are still on the phone when you park and go into the house. The car is no longer on your mind. The next morning, you start your daily routine and dash out the door, running late and start driving to work on fumes. You get halfway there and the car stops; the tank is empty.

What do you think you will do in the future? Do you think you will forget to put fuel in your car again. Probably not. You learned a painful lesson. What we don't realize is though, is that our body is no different than our car when it comes to needing fuel. We leave our homes in the morning running on fumes and wonder why we run out of energy.

To get going in the morning, both you and the car needs fuel, and coffee (just like gas fumes) is not adequate fuel. I know you've heard over and over that breakfast is the most important meal of the day - so eat breakfast! Coffee does not count. Does that mean you can't have coffee? No. I love my morning cup of joe, but that is not what I depend on to get moving. Neither should you.

Next up: Fuel Additives

Behavior Change and Physical Health

The following is an article from Ace Fitness. Feel free to weigh in on this important health issue:

Our Position

Because research shows that instilling sustainable healthy behavior patterns, including regular physical activity and sound nutrition, is key to addressing the obesity epidemic ( 1 ) ( 2 ), ACE seeks public policies that make highly qualified, science-based, interdisciplinary coaching, counseling, and support for sustainable behavioral change a functional, integral component of the nation’s healthcare continuum.

Discussion

Behavioral-change facilitation needs to be integral to the healthcare system, reimbursable by insurers, highly accessible, and culturally appropriate for the communities in which it is provided.Our nation’s traditional approach to healthcare—sick patients visit doctors for medical treatments—will not halt nor even slow the obesity epidemic( 3 ) ( 4 ). Obesity results from a complex mix of physiological, psychological, environmental, cultural and socioeconomic factors. Today, the healthcare system sends individuals at risk for obesity away from the system to manage those risk factors on their own. This approach is simply not working. While treating the consequences of obesity is costing the system billions of dollars annually and compromising quality of life on a grand scale, the system is still investing almost no money in primary prevention of the disease ( 3 ) ( 4 )( 5 ).

Interventions that establish healthy patterns of behavior will help reverse obesity trends ( 5 ) ( 6 ) ( 7 ). The healthcare system must invest in sustainable behavioral change at the individual, family and community levels ( 5 ) ( 6 ). Individuals at risk for obesity need ongoing, engaged support by professionals who are well trained in weight management and who specialize in sustainable behavioral change for the large and growing segment of the population at risk for obesity and its co-morbidities ( 6 ) ( 7 ) ( 8 ). Behavioral-change facilitation needs to be integral to the healthcare system, reimbursable by insurers, highly accessible and culturally appropriate for the communities in which it is provided ( 5 ) ( 6 ) ( 7 ) ( 8 ).

Public Policy Priorities

ACE urges federal and state government officials to advance public policies that effectively move obesity prevention and intervention into the healthcare system, including the payment system. Specifically, ACE calls for policies that:

• Ensure that obesity intervention and prevention is supported and paid for.
• Recognize and utilize NCCA-accredited health coaches , fitness professionals and other weight-management and behavior change experts in communities as part of the healthcare continuum.
• Incentivize medical professionals to utilize behavior-change facilitation by well-qualified health and fitness professionals for the large and growing segment of the population at- risk for obesity and its co-morbidities.
• Increase physical activity among youth at home, at school, and in the early care and education (ECE) setting.

Behavior-Change Facilitation and Addressing the Obesity Epidemic