Health Goal #1

Posted on March 12, 2013 by jbevans

A “friend” once told me that losing a pound was, for me, like Mt. Everest loosing a pebble. He may be right. But that’s no reason to delay health improvement. We don’t have to do it all in one day. Sure, the looks of a movie star and the stamina of an Ironman might be nice but it is not necessary. At least it is not necessary today. Start with small, achievable goals and build from there.

My Goal #1

My first goal is very simple and very fast. I am surrounded by fast food establishments. Within a short distance of my office I find every imaginable fast food and plenty of decent restaurants. While they are diverse in their character they all share one thing in common: They are bad for my health.

Oh, I know, many have “healthy choices” on the menu but I simply cannot eat there. I will end up with a truck load of trans fats and sodium. I have no more business in a fast food establishment than an alcoholic in a liquor store.

They also have a second characteristic which I just don’t understand. They all want my money! I can eat lunch on less than $10 a day which sounds acceptable. But multiply that by 20 work days a month and now you are up to $200 for calorie dense, nutrient poor food.

These two factors, unhealthy products and economics make this first goal pretty easy:

I will not eat at a fast food restaurant for one week. For the next 7 days I will not darken the door of McDonalds or cross the threshold of Burger King. The chickens of Chik-Fil-A are safe,

One week isn’t long I know, but it is an achievable goal for me. Of course after one week I can aim for a second and then a third.

To help me along I have down two important things. One, I told my two young sons about it. They will ask and pester me about it all week. They make me accountable. Second, I have told you and I will report my success or failure to you so stay tuned!

I wonder, what do you think about this goal?

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Getting Serious About Health…Again!

Posted on March 12, 2013 by jbevans

Well here I am in a new year and still in about the same health condition I was in last year. It’s time to do better. To help, I’m reigniting the Belly Monster Blog in hopes of encouraging you and, hopefully, to be encouraged by you.

Comments are wide open, anti-spam software is in place, so let’s talk about your thoughts on improving health.

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What It Takes

Posted on June 13, 2012 by jbevans

The sidewalks around the gym are usually full of people running ad walking. They prefer to be outside and save the inside work for throwing around the iron. I noticed something today that impressed me.

Four women were walking, not too fast but faster than a stroll. All four were quite large. Just behind them was a fifth woman. She was running and soon passed the four large women. Number 5 was smaller, younger woman. She was light on her feet and obviously very fit.

I appreciate her long fitness work but I was most impressed by the four bigger women. Their walk was probably more taxing than the young woman’s run. They were fighting a battle and were winning. How easy for them to stay home. But they were out and were doing something for their health.

Don’t misunderstand, I respect the young fit woman. But these ladies were heroes for overcoming the tendency to stay put. They were working. They were not comparing themselves to anyone else. If they keep it up, they will succeed.  Will you?

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There’s A Reason It’s Called Junk Food

Posted on May 21, 2012 by jbevans

We love junk food – at least I do. Nothing is more soothing than a Krispy Kreme doughnut and a cup of coffee. The glaze just sends me soaring!

Of course it also sends my blood sugar soaring too. There is a reason why some foods are labeled “junk.” In finance, some bonds are labeled “junk” too. These are obligations that are high in risk and high in interest. Junk foods are likewise high in risk and high in comfort. We need to be very careful about our junk inventory.

Junk Foods Are Full of Calories

No surprise here. 1 2 ounce Snickers bar has 271 calories. That doesn’t sound too bad until you realize that those are hollow, almost useless calories. Of the 271 calories, 122 calories (45%) are just fat. While it is true that we need some fat in our diets, we don’t need that much from a single source.

Junk Foods Are Full of Sodium

Junk foods are typically high in sodium. Salt is everywhere in our food. For example, a Big Mac has 1,000mg of sodium in each burger. That is almost 1/2 teaspoon of table salt poured into every Big Mac. Viewed differently, you get almost 1/2 of your daily salt recommended intake from one hamburger.

That sweet tasting Krispy Kreme doughnut? It has over 300mg of salt in it or almost 13% of your daily needs. Salt in processed foods is ubiquitous, it’s there whether you taste it or not.

Junk Foods Are Full of Unneeded Chemicals

I think this one bothers me almost as much as the other two. Many junk foods are produced and then shipped to the stores over a long period of time. Manufacturers must include preservatives to keep the food appearing fresh. Officially, the chemicals used to preserve the foods are safe and are monitored by various government agencies. But why add any chemical to your diet that you do not need?

Simple eating is best although it can be a bit more inconvenient. But by avoiding junk foods we take in the calories we need and exclude the empty calories that only add weight and alter metabolism.

The Challenge

Are you up to a challenge? Try to avoid all junk food for just one day. That means no soft drinks, no fast food and no candy bars or chips. It takes a little planning and some self discipline but it is doable.

After a day without junk, aim for a second day and then a third. Before you know it you will be free of junk. I’d like to hear from you as you take the challenge. Leave a comment below and let me know how you’re doing.

 

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The Power of A Habit

Posted on August 20, 2011 by jbevans

Healthy living is a habit. Spontaneity may be more fun but predictable, on-going habits ensure a more healthful lifestyle.

Good Habits

Good habits can do as much to help as bad habits can do harm. It takes a deliberate intent and plan to form those good habits. Continue reading →

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Should I Stop Taking Avandia?

Posted on September 27, 2010 by jbevans

“Should I stop taking Avandia?” is probably the top question among diabetics prescribed the drug. The question arises on the heels of the FDA decision to restrict the medication and require documentation of the explanation of risks to the patient.

According to  the FDA there is no strong link between Avandia and heart disease although there are many questions which need to be answered. Therefore the government has decided to restrict its availability.

If you are taking Avandia you should not suddenly stop taking it. Instead, contact your prescriber as soon as possible and seek guidance from him. It may be that your condition is such that Avandia is a wise choice. Of course it is also possible that you can change. But it is very important that your decision be made with your health care provider.

This is a perfect example of the need to cooperatively manage your own health with the assistance of your health care professional.

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Avandia Restricted

Posted on September 25, 2010 by jbevans

Diabetics should know that Avandia (rosiglitazone) has been restricted by the U.S. Food and Drug Administration and by European regulators. Concern over the type 2 diabetes drug have been mounting due to apparent cardiovascular complications that could develop in users of the drug. The evidence is not clear but until better safety evidence is provided the FDA has restricted its use. Present users should not suddenly stop  the drug but should consult their health care providers immediately to determine a safe course of action.

From the FDA’s Janet Woodcock, MD, Director of the Center for Drug Evaluation and Research:

“The evidence pointing to a cardiovascular ischemic risk with rosiglitazone is not robust or consistent (see Discussion of Available Safety Data below). Nevertheless, there are multiple signals of concern, from varied sources of data, without reliable evidence that refutes them. Additionally, evidence available to date, including a randomized trial in high-risk individuals4, does not reveal a signal of cardiovascular ischemic risk with the other thiazolidinedione (TZD)-class drug available on the US market, pioglitazone. Therefore, based on this safety information, it is necessary to restrict access to rosiglitazone until more substantial evidence of its safety becomes available.”

The FDA decision does not prevent users from continuing to take Avandia but does require that physicians explain and document the risks of taking the drug.

Avandia’s manufacturer, GlaxoSmithKline had the following response from GSK Cheif Medical Officer Dr. Ellen Strahlman:

“The company continues to believe that Avandia is an important treatment for patients with type 2 diabetes and is now working with the FDA and EMA to implement the required actions.  GSK will also work closely with other regulatory agencies to comply with any decisions made by them regarding rosiglitazone-containing medicines. GSK will voluntarily cease promotion of Avandia in all the countries in which it operates and will continue to respond to requests for information and support from healthcare professionals and patients.”

Avandia can be prescribed alone or in combination with the generic metformin in a product called Avandamet. There is no apparent issue with metformin when taken alone but combined with Avandia warrants a call to your prescriber.

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Walk, Stroll, Jog, Do Something!

Posted on September 25, 2010 by jbevans

Friday and Saturday are my off days. So I made the best of Friday morning with a about an hour walk through a nearby park here in Daphne, Alabama. It’s part of the Eastern Shore Trail which is a beautiful trek from Mobile, Alabama, across Mobile Bay and then south from Spanish Fort, through Daphne and Fairhope and then ends near Foley, Alabama.

So what’s the big deal? I was exercising! I spend most of my day sitting at a desk. When I get the chance to be outside and expend a little energy I do. You should too.

During my hour walk I boosted my heart rate and burned calories. In a small way I caused my body’s cells to become more sensitive to insulin and thus lower my blood sugar. Along the way I saw some beautiful sites and made a few pics. It was quite enjoyable.

You see fitness and diabetic health means more that a grueling gym session or depriving yourself of good food. A small increase in activity can make all the difference.

When I got back to the truck after my walk, I had a sense of accomplishment for doing something for myself. What about you?

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Nutrition Labels – The Basics

Posted on August 2, 2010 by jbevans

Understanding nutrition labels is important for good health. Since what you eat is so important to maintaining the proper balance of calories and nutrients you must know exactly what is in your food. In the United States food manufacturers and packagers are required to provide accurate labeling for their products. One exception is for products bought in larger quantities not for resale. These are items you might purchase at Sam’s or some other wholesale club. The labeling will be on the package which contains the individual packages but not on those packages themselves. Another exception is the sale of fresh fruits, vegetables and meat products. Processed foods will have the label. Information is still available for non-labeled products. The website nutritiondata.org is a great resource for nutritional labeling.

Continue reading →

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Finish or Quit?

Posted on July 30, 2010 by jbevans

I have a love/hate relationship with the leg press machine at the gym. I hate the pain that I know it will bring but I love the feeling of accomplishment when I beat it. I set my weights and reps and get to work. The only question: Will I finish or will I quit?

I usually do three sets of 20. The first set isn’t too bad. But midway through the second my quads are burning. The burn is worse on either side of knee. I mean it feels like it’s smoking, As soon as I finish the second set I stop for about 45 seconds and stretch a little. I have linguine legs and just hope I don’t embarrass myself by falling on the girl on the machine next door.

The third set is killer. At about the 7th or 8th rep I hear that voice: “Just stop at 12. You’ve done good. It’s been a hard day.”

So here’s the choice, finish the set or quit?

Finish

I want to finish – to complete what I started – to win. To finish is always best. It means I did not give up. Surrender is for another day but not today.

Don’t quit. Listen to the good voice, the one that says, “You can do this. Just a little more!” Then you will have the feeling of victory. You will have accomplished your task and can rest well.

Quit

There is no victory for the quitter. The greatest athletes do not know the meaning of the word. They will not stop until they have won. The reason championship ball games are so much fun is because the challenge is heightened. A victory over a tough opponent is better because there was the chance of failure – the chance of collapse, of surrender.

The quitter sleeps and dreams of what could be. The winner slumbers in peace with dreams of victory.

To beat the BellyMonster you must reject surrender. Every day brings a new challenge. Who will win? Sometimes the battle is day-by-day but often it is hour-by-hour or even minute by minute.

The choices we make will make us a quitter or finisher. What will it be? As for me, I plan to finish and win!

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