Wait, what?  First Fats Do Not Make You Fat and now this.  Take it easy, I’ll explain.

Over the past 5 years I have made an honest effort to integrate more exercise and healthy eating habits into my health regime.  Lean meats, lots of veggies, healthy fats.  The transition didn’t happen over night but I can now proudly say that I lead a pretty healthy lifestyle.  The benefits of this lifestyle are totally worth the added efforts…lots of energy, a stronger immune system and of course, a maintainable healthy weight where I both look AND feel good.  So I’m healthy now, the work is done and I can eat bacon cheese burgers again, right?   Wrong.  Well, mostly wrong.  The truth is that regardless of weight, and how healthy a diet is, and all that exercise, saturated fats like those in a bacon cheese burger are no body’s friend, and they WILL have a negative effect on the body, regardless of how fit I think I am.  Sure a dietary splurge every once in a while isn’t going to set me back months, but believing that’s it’s okay to eat unhealthy because I am overall healthy is in itself, well…unhealthy, and could lead me down a dangerous path.

Have you ever met a thin person with high cholesterol, or diabetes?  You think, this person looks healthy, why are they struggling with this problem?  For many, adopting an “everything in moderation” or “I’m skinny so I can eat anything attitude” is more dangerous than you think.  It’s like my guys with the high metabolisms who figure they can eat all the fast-food they want because they aren’t “fat” yet.   Well, just because your body isn’t storing the fat visibly doesn’t mean your arteries are in the clear as well.  No pun intended.  And even though counting calories and watching carbs may keep you thin, it’s still more about the quality of the food that you put into your body that determines your health destiny.  I’m not saying one cheese burger now and again is going to send you to the ER, but you better be aware that just because you look healthy, doesn’t mean you are.  So the dangers I speak of are really the reasoning and bargaining that often go on before we eat something less than optimal.  Those who are dieting may be less likely to have this conversation with themselves.  They may come to the conclusion that a high-fat meal will negatively effect their weight goals and opt for a salad instead.  My concern is that those of us who are not as worried about our weight may not think to be as mindful of our health as well.

Eating foods high in saturated fats raise cholesterol levels and clog arteries.  Bottom line.  Studies are continuously being conducted to determine whether or not exercise can reverse the immediate effects but the results are still questionable.   Your best bet is to stay away from the bad-for-you-foods and save them for a very rainy day.

For more information about saturated fats and your daily limit, visit the American Heart Associate website.

I’d like to follow-up on my post entitled Your Personal Health Care Reform.  I said it then and I’ll say it again…We need to now more than ever start looking towards prevention to save our lives.  I know, I know, we can’t run around like Negative Nancys, worrying constantly about random calamities.  Those we can never prevent.  What we can prevent is serious life threatening conditions like cancer, heart disease, and type 2 diabetes.

In an article recently posted on the New York Times website, the writer  recommends acupuncture as a resource for your personal health care reform.  As a licensed acupuncturist I can agree that this popular form of Alternative medicine plays an active and successful roll in the art of prevention, but it doesn’t start there, and it does not need to be that costly.  Prevention starts with each individual.  It’s the choice between a burger or a salad, between a walk around the corner or an hour on the couch in front of the tube.  Did you know that 1 extra serving of fruits or vegetables each day (that’s 1/2 a cup!) can prevent your chances of heart disease by 4%?!  Think of the possibilities you have to save your life: that’s 1 apple, 10 baby carrots, 6 strawberries, half a sweet potato, 3 celery sticks, 1 banana…the list goes on and on and on.

Prevention is a commitment, it’s true, but not to your job or to your teacher or your government.  It’s a commitment to yourself and to those that love you, that you will try to make your life as healthy and happy as you can.  No more easier said than done people.  I will not admit that it is more convenient to clog your arteries than to snack on a carrot.  Or that being a couch potato will bring you more joy than a bike ride with your child.  Those statements are simply erronious.  I will admit that change can be a challenge and I invite you to accept the challenge.  You don’t have to run a marathon (unless you want to), and you don’t have to cut out every guilty pleasure that passes your lips (although the more, the better.)  It starts with a little each day.  You know what you have to do!

For those of you who are on the path, 2 kudos to you.  Now spread the word and share with others your success.  Help bail your brothers and sisters out of their personal health crisis through education and compassion.  We can beat the terror of heart disease and cancer, but it starts at home, and it doesn’t have to cost billions of dollars.   In fact, it can cost less than a value meal.

Read The NY Times article: An Economy in Need of Holistic Medicine…

Another GREAT resource for those living with diabetes is DiabetesActNow.

On this website you can watch short, entertaining, and highly informative videos, called Easy Actions, which contain easy suggestions for you to better improve your health.  You can also sign up for a free account and receive emails that help you track your progress.  The truth is that anyone can benefit from the Easy Actions recommended on this website!

The fight to end this serious disease rages on.  Every year people all over the United States walk, bike, and volunteer to raise money in an effort to stop diabetes from continuing to afflict millions of Americans.  Yes, I  said millions.  There are 24 million children and adults in the United States living with diabetes and 57 million Americans are at risk for type 2 diabetes.  November is the month to join the movement.

Diabetes, medically known as diabetes mellitus, refers to a disorder in which the body has trouble regulating its blood glucose, or blood sugar, levels. There are two major types of diabetes:

Type 1 diabetes, also known as juvenile or insulin-dependent diabetes is a disorder in which the body’s immune system attacks and destroys certain cells in the pancreas, called beta cells.  These cells normally produce insulin, a hormone that helps convert glucose into energy.  When the beta cells are destroyed, no insulin can be produced, and the glucose stays in the blood where it can cause serious damage to all organ systems of the body.  People with type 1 diabetes must carefully monitor their blood sugar levels and take insulin to stay alive.

Type 2 diabetes is the most common form of diabetes.  This type is an acquired form of the illness and can be more easily moderated with diet and exercise.  People with type 2 diabetes do produce insulin, but the body cannot use the insulin adequately.  Anyone can develop type 2 diabetes, however the highest risk is for those who are over-weight or obese, women who have had gestational diabetes, and people with a family history of type 2 diabetes.   In addition, people who smoke, have inactive lifestyles, or have certain dietary patterns have an increased risk of developing type 2 diabetes.

While there is no cure for type 1 diabetes, type 2 can be avoided and controlled.  Be mindful of your sugar intake, exercise regularly, and if you think you may have problems with your blood-sugar levels, have them tested by your doctor.  The American Diabetes Associate has donated a portion of their website to help those struggling with diabetes manage their Food and Fitness.

Another GREAT resource for those living with diabetes is DiabetesActNow. 

On this website you can watch short, entertaining, and highly informative videos, called Easy Actions, which contain easy suggestions for you to better improve your health.  You can also sign up for a free account and receive emails that help you track your progress.  The truth is that anyone can benefit from the Easy Actions recommended on this website!

Not enough money or insurance to test your blood sugar levels??  This month there are no excuses?  Walgreens, the nation’s largest drugstore chain, is joining the battle.  More than 1,500 stores nationwide will be hosting their first-ever Diabetes Wellness Events this month.  Each participating store will host a six-hour walk-in clinic offering free blood glucose testing, free A1C testing, pharmacist consultations, AND Walgreens will donate $1 to the American Diabetes Association for every test performed.  Each store’s clinic will be held on one day during either the Nov. 9-13 or Nov. 16-20. To find a Diabetes Wellness Event at a store near you visit the Walgreen’s website.  Just type in your zip code and make sure to check the box next to Diabetes Wellness Event.

Left: normal bone, right: osteoporotic bone

The International Osteoporosis Foundation (IOF) has declared October 20, 2009 – World Osteoporosis Day.

Osteoporosis is a disease in which the density and quality of bone deceases leading to a higher incidence of fracture, particularly of the hip, wrist and spine.

According to the International Osteoporosis Foundation website, “one in three women over the age of 50 will experience osteoporotic fractures, as will one in five men.”

An active lifestyle, a healthy diet rich in calcium, and maintaining a healthy weight are just some of the ways to reduce your risk of developing this common condition.

Take this one-minute online test to find out if you are at risk for osteoporosis and to learn more visit the International Osteoporosis Foundation website.