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."

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: 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