We all have important men in our lives. Perhaps, if you’re male, you count yourself as one, and whether you’re male or female, you may value a partner, father, son, uncle, friend, coworker, or that guy at Starbucks who knows your order by heart. June is Men’s Health Month, the goal of which is to “heighten awareness of preventable health problems and encourage early detection and treatment.” To support yourself or your friends and family, educate yourself on a current hot topic in male health: low testosterone.
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Dr. Mark Moyad’s recent book, Dr. Moyad’s Guide to Male Sexual Health, discusses a variety of issues (and their treatment options) related to sexual health. In the following excerpt, he describes the issues associated with low testosterone and gives advice on how one might combat it.
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“Testosterone is a hormone produced largely in a man’s testicles. Testosterone levels in men increase before and during puberty, and then decrease gradually after about the age of 40 by 1 to 2 percent each year.
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“Over the course of a man’s life, testosterone plays an important role performing all sorts of essential functions of which you may or may not be aware. At puberty, boys have an increase in testosterone that helps to deepen voices, initiate erections spontaneously, and increase muscle mass, sex drive, exercise capacity, and the number of oxygen-carrying red blood cells in the body by 15 to 20 percent.
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“Low testosterone in men can be caused by several factors, including genetics, obesity, lack of sleep, and aging. Whatever the specific cause may be, the result is a disruption in normal brain signaling that helps to stimulate testosterone production and/or a reduction in the production of testosterone. Low testosterone can occur at many ages.
“Testosterone is just as important for men as estrogen is for women. Symptoms of low testosterone include:
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• reduced libido
• erectile dysfunction
• difficulty reaching orgasm
• reduced intensity of orgasm
• reduced sexual penile sensation
• reduced energy, sense of vitality, or sense of well-being
• increased fatigue
• depressed mood
• impaired cognition
• diminished muscle mass and strength
• decreased bone density
• anemia
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“In my opinion, the best way to increase testosterone is to lose weight and increase muscle mass. Talk to your doctor about the options. Prescription testosterone replacement therapy is usually the best approach to medically increase severely low testosterone levels in men who have already tried to increase their testosterone by losing weight or waist.
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“Losing weight and/or waist can have the biggest impact on increasing testosterone levels. While other lifestyle changes such as quitting smoking, getting adequate sleep, and lowering stress levels can have a small impact, effective dieting can increase total testosterone levels as much as 100 points or more!”
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Katherine Plumhoff joined the Spry Wellness Blog as a contributor in 2013. She is currently pursuing her undergraduate degree in English and Communication Studies at the University of Michigan and hopes to work in publishing after graduation.
There’s a good chance that you or someone you know has been impacted by a natural disaster or undergone a medical procedure or has needed a blood transfusion for some other reason. Have you ever donated blood?
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June 14th marks the 10th anniversary of World Blood Donor Day. To bring attention to the World Health Organization’s efforts to raise awareness of the need for safe blood and to thank unpaid donors everywhere, we’re going to repost an article than originally ran at this time last year. Read it and, if you’re so inspired, continue your own research as to all the benefits of blood donation!
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Ever thought about donating blood? Seventeen percent of Americans say that’s the number one reason that they don’t donate—they’ve never considered it. Another 15 percent say that they don’t have time to donate. However, an average blood donation only takes about 10 minutes, and the entire process only takes around an hour, which is a little over 4 percent of your 24-hour day.
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The top reason that compels Americans to donate blood is that they “want to help others.” And they’re right on track. As many as 95 percent of people will need a blood transfusion at some point in their life. Twenty percent of recipients of blood transfusions are children, many of whom have cancer or other life-threatening illnesses. Trauma patients, people having surgery, and cancer patients are common recipients of blood transfusions. One pint of your blood—the average amount taken during donation—can save up to three lives.
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Blood use is currently rising throughout the country. This is due to an aging population, an increase in surgeries and procedures requiring blood, and an increase in procedures requiring multiple transfusions. For example, a liver transplant patient may require at least twenty units of blood, and a bone marrow transplant patient may need two weeks of blood transfusions. Blood drives are necessary not only because blood use is on the rise, but also because blood cells can only last a few weeks before they can no longer be used.
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Approximately 37 percent of Americans are eligible to give blood, but less than 10 percent actually donate. Keep an eye out for blood drives at local businesses, houses of worship, schools, and other locations throughout your community. A single donation, roughly an hour of your time, could save up to three lives.
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Katherine Plumhoff joined the Spry Wellness Blog as a contributor in 2013. She is currently pursuing her undergraduate degree in English and Communication Studies at the University of Michigan and hopes to work in publishing after graduation.
Women’s Heart Health is a vastly important topic, but unfortunately it’s not talked about nearly enough. Elizabeth Jackson, MD’s recently released book, An Ageless Woman’s Guide to Heart Health, addresses crucial information that you need in order to be your healthiest. She presents clear information from her perspective as a medical professional. We’ll be talking about heart disease in the female population and why the myth persists that heart disease is a man’s disease.
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Not for Men Only
If you ask a woman what disease she fears most, chances are her answer will be “breast cancer.” While breast cancer affects many women, heart disease is actually the leading cause of death among women of all ages—taking the lives of six times as many women as breast cancer each year. In fact, heart attacks kill 267,000 American women annually, more than all forms of cancer combined. Further sobering is the fact that every year since 1984, heart attacks have killed more women in the United States than men.
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Those statistics debunk the long-standing belief that heart disease is primarily a male health issue. For the first 80 years or so of the twentieth century, medical experts believed that estrogen provided women with lasting protection against heart disease and, consequently, focused their research on men. Estrogen does afford premenopausal women with a certain amount of defense, but by the age of 65, women “catch up” with men regarding cardiovascular problems. Furthermore, estrogen is not a magic shield—many women under the age of 65 develop heart disease. Of the approximately 435,000 American women who have heart attacks each year, 83,000 are under the age of 65, and 35,000 are under the age of 55. Women under the age of 50 who experience heart attacks are twice as likely as men to have fatal events.
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Why is heart disease such a serious and growing threat among women? Unfortunately, there is still a sizable gap in knowledge. Though both research and awareness have increased, we still have a long way to go to educate women and healthcare professionals. Surveys show that awareness of heart attack warning signs is still low among women, especially minority women. In a 2009 study, only half of the women participating correctly identified pain in the neck, shoulders, or arms as potential symptoms of a heart attack.
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This may explain why only 50 percent of women actually experiencing a heart attack call 911! More importantly, some reports suggest that women’s heart attack symptoms are ignored or misdiagnosed by many emergency and medical professionals.
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Women are also less likely to discuss heart disease with their physicians. Dr. Jackson encourages women to include a discussion of your cardiac risk factors at every physical exam! And if you are experiencing or have experienced any early warning signs, seek medical attention immediately. Do not assume you’re too young, too healthy, or the wrong gender to have heart problems. If you experience warning signs, always ask “could it be my heart?”—even if you receive another diagnosis such as anxiety,heartburn, or muscle strain.
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Jessica Snyder joined the Spry Wellness Blog as a contributor in 2012. Jessica recently earned her undergraduate degree in English and Communications at the University of Michigan and is exploring the world.
Summer is quickly approaching, and as your routine changes, it may be time to try something new for dinner. Dietitian Julie Feldman, author of Grocery Makeover, has some easy tips on making entrees healthier and tastier.
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Pasta and Grains
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Look to the Label: Purchase high fiber choices (more than 3 grams/serving) that taste great and fit easily into familiar recipes. Look for whole grain pasta, brown rice, and other whole grains, including quinoa, bulgur, barley, oats, wheat berries, and millet.
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Makeover Moments
• Changing your lasagna noodle from white to whole grain will add a whopping 40 grams of fiber to your dish, which is about 6 grams of fiber per serving.
• Using quinoa in your next stir fry will enhance fiber intake by roughly 5 grams per serving.
• Choosing whole grain mac ’n’ cheese adds 6 grams of fiber to your favorite kid’s meal.
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Something Daring
• Mix cooked barley with your favorite vegetables, lemon juice, and a dash of salt and pepper for a colorful side dish packed with fiber, vitamins, and minerals.
• While whole wheat pasta is still warm, add a carton of 2% cottage cheese and mix well. This high protein, high fiber healthy twist on mac ’n’ cheese will be a family favorite.
• Mix cooked farro with low fat feta cheese, olives, diced tomatoes, and minced onion for a Greek inspired side dish that packs in the fiber.
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Fish and Meat
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Look to the Label: Look for labels that offer 6 grams of fat or fewer per 3 ounce serving. Packages of meat will often indicate the percentage of lean protein (96/4% or 85/15%). The leaner the better when it comes to heart health. The health benefits of choosing fish are numerous. If reading labels on fish, do not be scared by a higher fat content.
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Makeover Moments
• Substitute ground white meat turkey for ground beef in your grandma’s meatloaf recipe for a savings of nearly 200 calories and 20 grams of fat per 4 ounce serving.
• If you make fajitas with boneless, skinless chicken breast instead of steak, you could free up 200 calories and 6 grams of fat to enjoy elsewhere.
• For the next special occasion, consider making salmon instead of filet. You will save 70 calories and 5 grams of saturated fat for each 4 ounce portion, and you will substitute healthy omega-3 fats for unhealthy saturated ones.
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Something Daring
• Use fish in place of meat for common meals including tacos, fajitas, and casseroles.
• Bake simple fish such as cod in a coating that you will enjoy, such as crushed nuts or barbecue chips. Using an egg white wash, it’s easy to coat small pieces of fish with various toppings. Simply bake on a cookie sheet for a quick and delicious dinner.
• Make the shift to ground white meat poultry. Your taste buds will adapt and your body will thank you!
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Julie Feldman, MPH, RD, works in her own private practice based in Farmington Hills, Michigan, where she provides counseling and consulting services to individuals, families, teams, and corporations. She thoroughly enjoys spreading the message of sound nutrition, appearing frequently on television and in print as a nutrition expert.
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Katherine Plumhoff joined the Spry Wellness Blog as a contributor in 2013. She is currently pursuing her undergraduate degree in English and Communication Studies at the University of Michigan and hopes to work in publishing after graduation.
June is Migraine & Headache Awareness Month, and the National Headache Foundation is focusing on raising awareness for this chronic condition that affects 47 percent of adult Americans.
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Headaches can manifest in multiple ways. Some headache suffers may see auras, which can include lines, dots, or flashing lights and signal the beginning of an oncoming headache. Changes in weather, certain foods, lack of sleep, certain hormones, and increased stress can trigger headaches, and no two headache sufferers have the same symptoms or experiences.
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Although their manifestations differ greatly, the sensitive nervous systems that can lead to migraines are hereditary and often run in families.
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There is no permanent cure for headaches, but there are multiple treatment options.
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Dr. Gary E. Ruoff, MD, one of our authors here at Spry, has written a book about headaches and their management. The following excerpts from Knock Out Headaches will help you talk to your doctor, decide on a treatment plan, and follow through with it:
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• Prepare for the appointment with your doctor. Ruoff suggests keeping a “headache diary” that details your headache experiences for at least a month, and to also prepare detailed notes on your medical history. “The first appointment is more lengthy than normal, and it will delve into your medical, family, and headache history, as well as your medications and treatments, dietary and sleeping habits, and other relevant lifestyle information. You may also be asked to submit to certain lab tests,” says Dr. Ruoff.
• Be thorough when describing your headaches. “It takes time and a great deal of listening to make an accurate diagnosis and develop a successful treatment plan for any patient, especially those who have become frustrated or disheartened by a chronic condition, such as headaches,” says Dr. Ruoff, so just keep talking. “Doctor and patient must communicate effectively and work as a team.”
• Take an active role in your care. “No one knows your body as well as you … you are the best judge of what changes seem abnormal or when something feels ‘just not right.’ Don’t hesitate to follow your intuition,” says Dr. Ruoff.
• Explore all options. Dr. Ruoff stresses non-medicinal ways to treat and prevent headaches. Before asking for a prescription, he suggests talking to your doctor about examining your sleep, exercise, posture/body alignment, and diet. If “you’ve followed the migraine prevention diet, reduced other avoidable triggers, and made some positive lifestyle changes—and you’re still plagued by persistent headaches—it may be time to consider migraine medication,” says Dr. Ruoff.
• Keep the lines of communication open. “Ask questions about any aspect of your condition or treatment you don’t understand. Once you leave the office, keep your doctor informed of any problems, changes, side effects, or progress that occurs,” says Dr. Ruoff.
• Be patient. “Migraines cannot be cured, but the condition can be managed. In fact, migraine is among the most successfully managed of all neurological disorders,” says Dr. Ruoff.
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Whether you’ve been dealing with headaches all your life or you experience them only intermittently, consider talking to your doctor about your symptoms. The sooner you begin, the sooner you could find relief!
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Katherine Plumhoff joined the Spry Wellness Blog as a contributor in 2013. She is currently pursuing her undergraduate degree in English and Communication Studies at the University of Michigan and hopes to work in publishing after graduation.
June is National Papaya Month! I know, your June schedule may be filled with graduations and weddings and family vacations, but if you can make some time, pencil in a date with this tropical fruit. You won’t regret it.
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Native to Mexico and Central America, papayas have recently become popular in the United States, and varieties from Hawaii and Mexico are easy to find in your local grocery store.
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I first heard of papayas in my church youth group, where we sang a song that went “I like bananas/I know that mangos are sweet./I like papayas, papayas!/But nothing can beat/The sweet love of God.” (We were toddlers at the time, so the simple rhyme scheme was all we could handle.) They’re not just sweet, though—papayas have a long list of benefits. Check out a few:
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• Papayas are high in antioxidants (vitamin C, vitamin E and beta-carotene) that can help reduce inflammation.
• In fact, the beneficial antioxidants in papayas can be applied directly to the skin to improve skin’s elasticity and appearance.
• The juice of papayas is full of natural energy, so drink it in the morning for an energy boost.
• Papayas contain digestive enzymes than break down proteins and can aid with digestion.
• Actually, papayas are so good at breaking down proteins that the proteolytic enzyme papain found in papaya is used in commercial meat tenderizers!
• Recent studies have suggested that papaya may help prevent some cancers.
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Now that I’ve convinced you to try one (I’ve done that, right?), you might have some questions as to how exactly one would choose, cut, and eat a papaya. Keep these tips in mind:
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• A papaya is ripe when the skin is yellow/orange in tone and a light, sweet smell comes from the place where the stem was (rather like a cantaloupe). If it smells too strong or is squishy to the touch, it’s probably overripe.
• Papayas will ripen further at home, so if you’re not planning on eating it right away, feel free to get a greenish one and let it sit on your kitchen table for a few days.
• When you’re ready to eat it, slice the papaya down the middle and scoop the seeds out. You can keep them if you wish (they taste peppery and have health benefits of their own) or throw them away.
• The fruit should be soft enough to scoop with a spoon, or you can peel off the skin with a large knife and cut it from there.
• You can enjoy the fruit alone, or with a dash of lemon juice over it (some people like the tartness with the sweetness of the papaya). It’s also great in salads, salsas, and on top of desserts.
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However you choose to enjoy your papaya, give one a try this June in honor of National Papaya Month. You’ll be glad you did!
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Katherine Plumhoff joined the Spry Wellness Blog as a contributor in 2013. She is currently pursuing her undergraduate degree in English and Communication Studies at the University of Michigan and hopes to work in publishing after graduation.
Exercise and healthy living are important for all ages, but especially so for seniors. The goal of National Senior Health and Fitness Day, celebrated on Wednesday, May 29th this year, is to “keep older Americans healthy and fit.”
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There are plenty of ways for aging athletes to adjust their routines as they grow older, and there are tons of opportunities for newcomers to the exercise game to get involved, too. This year’s National Senior Health and Fitness Day theme is “Get Moving … Start Improving!”
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Maybe you run marathons or maybe Grey’s Anatomy marathons are more your style, but regardless of your activity level, there are MANY ways to get moving. Try one of these activities that are beneficial and fun for all ages:
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• Swimming. We can’t all be Michael Phelps (or have his abs), but splashing around in a pool is a great way to exercise. Swimming is low impact, so it’s easy on the joints, and it’s good cardio, too. Plus, swimming outside is a fantastic way to cool down and not get sweaty in the hot summer months. Grab a noodle, a kickboard, or whatever swimming accoutrement strikes your fancy and jump in!
• Walking. Unlike jogging or running (walking’s higher-impact cousins), walking is gentle on your joints. It’s a great way to get in some good, heart-helping cardio and explore the beautiful outdoors. Find yourself a buddy and make a regular walking date a few times a week for 30–60 minutes.
• Yoga. Improving balance, core strength, flexibility, and general well-being, yoga is a true power-player. It can be adapted to any activity level and there are plenty of varieties from which to choose. Call a local studio and see if they have a special rate for new participants—oftentimes the first class (or even a week of classes) will be free. Namaste!
• Cycling. Not only eco-friendly, biking is a good way to get in cardio exercise. It exposes you to a whole new world right in your neighborhood, too. Don’t believe me? Leave the car in the garage and bike to the library or bank instead, and I’ll bet you’ll stop to smell the flowers. Involve your family and friends and organize trips to the park or even the frozen yogurt shop.
• Competitive sports. Up for a round of golf, anyone? A game of tennis? What about bowling? Picking up (or getting back into) a competitive sport is a good way to exercise and stay motivated to keep it up—you can’t very well cancel on your regular Tuesday golf game! It’s a great way to meet new people, too. Sign up for a league at your local Parks and Recreation office, YMCA, or club and you’ll find workout buddies in no time.
• The Internet. What, you say? Watching cat videos will get my heart rate moving? No, not quite, but YouTube is involved. Utilize the Internet to search for any kind of exercise that interests you (think tai chi, kickboxing, Pilates, dancing) and look up beginner videos on YouTube. Modify the instructions to the space you have available and your activity level, and then try them all! YouTube is a great (and free) way to diversity your exercise routine, and if you end up falling in love with something, look into taking a more advanced class locally.
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A new workout routine requires extra care, though, and that’s especially true for older adults. If you’re trying something more intense, higher impact, or just different than what you’ve done in the past, remember to keep these tips in mind:
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• Warm up. Your risk of injury decreases if your muscles are prepared and loose, so do those toe-touches before setting off around the block.
• Start slow. Ease into a routine and only increase it if you’re feeling okay and your doctors approve.
• Make a schedule. It’s easy to get off track with exercising if you don’t make it a priority. Finding it a spot in your schedule every week makes it more likely that you’ll follow through.
• Listen to your body. If you develop pain or soreness, take a day (or two or three) off and talk to your doctor, if necessary. Don’t push your body too far, too fast.
Katherine Plumhoff joined the Spry Wellness Blog as a contributor in 2013. She is currently pursuing her undergraduate degree in English and Communication Studies at the University of Michigan and hopes to work in publishing after graduation.
This weekend is Memorial Day, and you know what that means: a day off, time with family, a vacation, the start of summer. Maybe you’ll be grilling burgers on the deck or building sandcastles by the lake, but regardless of how you plan to spend the day, hopefully you’ll be doing it in nice weather! With sunshine and heat, though, comes added danger; the National Weather Service lists heat as “one of the leading weather-related killers in the United States.” May 24th is National Heat Safety Awareness Day—how much do you know about heat-related dangers and illnesses and what you can do to keep your family safe?
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If you’ve ever seen the Weather Channel, I’m sure you’ve heard of a heat index, and if you live anywhere with humidity, I’m sure you’ve grown to hate it. A heat index is a measure of how hot it really feels outside, combining relative humidity and actual temperature.
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When the heat index is expected to exceed 105°F for at least two consecutive days, the National Weather Service initiates alert procedures and asks citizens to be extra careful in order to avoid heat-related illnesses, which can range from cramps to heat stroke.
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Make sure to be careful when it’s hot and follow these guidelines:
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• Never leave children or pets in parked vehicles.
• Dress appropriately for the heat by putting on light-colored clothing.
• Drink plenty of fluids, and stay away from alcoholic and caffeinated beverages.
• Stay out of the sun—sunburn lessens your body’s ability to dissipate heat.
• Spend time somewhere cool, whether that means the shady end of the pool or in the air-conditioned aisles of the grocery store.
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Be aware of the symptoms of three heat-related illnesses:
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• Heat cramps: muscle cramps and spasms in legs and abdomen, heavy sweating
• Heat exhaustion: weakness, pale/clammy skin, weak pulse, heavy sweating, dizziness, nausea, fainting
• Heat stroke: headache, confusion, nausea, dizziness, high body temperature (above 106°), rapid pulse
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For heat stroke and heat exhaustion, give the victim fluids and put him or her in a cool area to be monitored; with heat stroke, medical attention is needed right away.
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Have fun this Memorial Day, but remember to be careful in the heat!
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Katherine Plumhoff joined the Spry Wellness Blog as a contributor in 2013. She is currently pursuing her undergraduate degree in English and Communication Studies at the University of Michigan and hopes to work in publishing after graduation.
Celiac disease affects an estimated 1 in 141 Americans, but many of those who have it don’t know it. May is Celiac Awareness Month—how much do you know about this autoimmune disorder?
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Scientifically speaking, celiac disease is when a reaction to gliadin and other similar proteins causes an inflammatory reaction in the small bowel that damages the villi in the small intestine, which interferes with nutrient absorption.
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Biology was always my least favorite subject (well, after chemistry, that is), so in layman’s terms, celiac disease is a genetically based autoimmune disease trigged by the ingestion of gluten, which is found in wheat, barley, and rye.
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Celiac Awareness Month 2013’s theme is “Fuel the Family.” The National Foundation for Celiac Awareness wants to focus on getting the families of those with celiac tested for the disease and educating the general public.
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To help with the education piece, I have some fast facts for you. Let’s get learning!
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• An estimated 83% of people with celiac disease are undiagnosed or misdiagnosed.
• Symptoms include diarrhea, weight loss, and anemia.
• Left untreated, celiac disease can increase the risk of osteoporosis, thyroid disease, and infertility.
• Celiac disease is hereditary—it runs in families.
• The only treatment is a strict, lifelong gluten-free diet.
• Some naturally gluten-free foods are fruits, veggies, nuts, beans, fish, and meat.
• Gluten-free grains include quinoa, millet, amaranth, and rice.
• Just because a food item’s packaging proclaims that it’s gluten free doesn’t necessarily mean it’s good for you!
• There’s a correlation between type 1 diabetes and celiac disease; 1 in 10 individuals with type 1 diabetes also have celiac disease.
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Katherine Plumhoff joined the Spry Wellness Blog as a contributor in 2013. She is currently pursuing her undergraduate degree in English and Communication Studies at the University of Michigan and hopes to work in publishing after graduation.
Choosing the healthiest foods for yourself and your family can be, quite frankly, exhausting. The Internet is full of countless articles featuring opinions of doctors, dietitians, nutritionists, health gurus, and average Janes who have figured out what works for them. To alleviate some of the confusion, we’ve asked four of our trusted sources for their wisdom on how to help make your quest for health a little easier.
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Dietitian Julie Feldman, author of Grocery Makeover, says that fiber is the way to go when you’re looking for a good snack for the family that won’t leave tummies rumbling thirty minutes later.
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“When deciding which foods to shop for and provide for your family, choosing mostly fiber-full carbohydrates is the way to go,” explains Feldman. “Fiber extends many benefits to our overall health and quality of life. Fiber is unique in that it is the only nutrient that we eat that we don’t break down and absorb. This creates a slow and steady source of energy for our bodies that does not cause a large production of insulin. When we eat this way throughout the day, we have energy, lack cravings, and are more likely to be physically active.”
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Many moms would agree with Dr. Elizabeth Jackson and author of An Ageless Woman’s Guide to Heart Health. Dr. Jackson urges women to remember the impact that choosing healthy habits has on not only themselves, but also on their families. She encourages women to be aware of the powerful example they have an opportunity to present.
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Dr. Jackson reminds women that “when you’re healthy, your family will benefit in many ways. The healthy habits you adopt are typically mimicked by your children. In many ways, women are the ultimate healthcare providers. We are generally responsible for grocery shopping, meal preparation, first aid, scheduling check-ups, and, of course, providing commonsense advice. As such, we have a wonderful opportunity to instill healthy habits in our children that will last a lifetime. Even if you’re not planning on having a family, you can still serve as a role model for friends, relatives, and coworkers.”
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For many people, the relationship with food extends beyond nourishment to trying to satisfy emotions as well as our stomachs with food. Ginger Vieira, a certified cognitive coach, personal trainer, and author of Emotional Eating with Diabetes, offered us some expert advice on developing a healthier relationship with food.
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“You are human. We all need and want friendship, love, and happiness,” explains Vieira.
“When you don’t have one of these things in your life, food can become a quick and easy … well, not a substitute, but a distraction. Macaroni and cheese cannot replace love, and it never will. It is simply a way to ignore your feelings, needs, wants, and even insecurities.
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“Instead of trying to hide the fact that you feel loneliness and crave something like love, could you try to acknowledge it? Could you actually pause in the moment when you would usually reach for food and say out loud, ‘What I really want is love, not food.’
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“If you are using food to cover, hide, or distract yourself from emotions over a certain part of your life, those emotions or that situation will never evolve. They will continue to be hidden, covered with calories.”
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So how do you get it all under control? Susan Weiner is a Registered Dietitian and Certified Diabetes Educator who is the coauthor of the upcoming book The Complete Diabetes Organizer. She has some great tips for managing the chaos and making sure food doesn’t take you by surprise.
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Weiner suggests, “A weekly meal schedule can help you make healthy choices that may help you control your blood sugar levels. You’ll also be more likely to manage your weight. Best of all, you won’t come home and feel anxious and worry about what’s for dinner.
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• Take inventory of your food
Make sure that you have all of the basic foods and ingredients you might need to plan healthy and well balanced meals for the week ahead.
• Plan your meals for the week
Check out some healthy cookbooks from your local library or look online for ideas on simple and healthy recipes which are within your calorie, carbohydrate and fat budget.
• Write down your meals for the week ahead
Try to keep a simple written plan of your meals for the week ahead. You are more likely to eat nutritious and portioned meals if you generally stay within your pre-planned menu guidelines.”
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I hope these tips will help you overcome some confusion and frustration and forge a path to improved health and well-being. From here, you can evolve and adapt your eating habits to your lifestyle in the healthiest way possible.
This week we received an update on Sophie Lash, the vibrant teen with autism who has overcome obesity by embracing the challenge while having fun. Sophie’s incredible transformation resulted in victories on multiple fronts—she went from preferring a sedentary lifestyle to loving being active and outdoors, giving up her snacking habits as a “food ninja” to pursuing healthy eating habits, culminating in a total weight loss of 70 pounds—a third of her body weight.
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On April 25, 2013, Sophie hopes to win an award from the Michigan Fitness Foundation, The Governor’s Fitness Award for Conquering Obesity, in recognition of the commitment she has made to become active and fit. If you’re interested in learning more about Sophie’s amazing journey, here’s a wonderful video about her and her family:
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In order to win the Governor’s Fitness Award, Sophie needs your votes! You can cast a vote and cheer her on here.
This piece was originally run on December 28, 2012. We are rerunning it as a part of our focus on National Autism Month. If their story is of interest to you, Skip is currently collecting endorsement letters for Sophie’s Governor’s Fitness Awards nomination. If you’d like to show your support for their cause, please email us at info@sprypub.com. Since this article first published, Sophie has also been selected as a finalist for the Michigan People’s Choice Award! We’ll keep you updated as we receive links for the voting.
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by Skip DeWall
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She is an athlete.
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My stepdaughter Sophie Lash is autistic. She does not talk. She has coordination and motor skill deficiencies. She lives in a world that at times is utter chaos, a world where her brain is in overdrive, bombarded with images and sounds often paralyzing her and making communication with those outside her world almost impossible—sometimes it is excruciating in the extreme. She covers her ears to slow the onslaught. She closes her eyes to control the overwhelming stream of visual images overloading her capacity to process them. She seeks comfort in familiarity. She longs for her computer, her chair, her room, her DVDs, and her grandmother Dorothy who spoils her mercilessly. She needs her doting mother, who raised her as a single parent, and her adoring sister Hannah at her side to see to her every need. Hannah, who from the age of four has been Sophie’s co-mother, is selfless in her dedication to her little sister. She has lowered-the-boom on me many times for pushing too hard, for not understanding the un-understandable. It would be impossible for Sophie to be an athlete without Mary and Hannah—her biggest fans—but we are a team. We are the A-Team. The Autism Team!
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A year ago, Mary, Hannah, and I would never have believed Sophie could be nominated for a physical fitness, heath and diet award, let alone—and more importantly—that it would actually mean something to Sophie. But now we are believers. She is a hero. She is proud of herself! She is willing to put in the work, though very difficult for her, to be fit and healthy.
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And then there is the “Sophie posse,” women who have been engaged in her life and education for years and important men like her uncle John Hellner. She has been known to drive them to tears of late, just at the sight of her. She is a totally different kid than the one they knew before she became an athlete. And she is an athlete. When she started hiking on the trails at the Geology Center here in Chelsea, when she became more comfortable taking long walks with us, when she tolerated running laps on the Chelsea High School track, when she tried to hit tennis balls, when she trained for the Run for the Rolls, she blew us away. At one time we found it almost impossible to pry her from the car, and now she loves to be outside.
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In addition to embracing more physical activity, Sophie has taken an active interest in her diet. She, completely on her own and to our surprise, discovered cooking videos on YouTube recently. She really loves to help me cook! A complete change of diet has resulted in her losing sixty pounds. Pizza is no longer a staple food; it’s a treat. Pizza is actually part of the reason Sophie is trying to talk more. It was outside the Jet’s Pizza store in Chelsea about a year ago where she and I sat waiting for her to answer the question, “Sophie, do you want to get pizza now?” She finally uttered something that sounded like the word yes and we went in to pick up dinner. She has made constant progress in her vocabulary since then.
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Through Sophie we understand what the word dedication means. The Run for the Rolls was Sophie’s first race. It will not be her last. Next year we will invite others with autism to run with us, to join our team, and maybe she will introduce others with autism to the joy of fitness and good health.
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Update April 3, 2013: Sophie has been selected as a finalist in the competition. The final stage will include a voting portion. We’ll keep you updated, and post the link when it becomes available.
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Sophie Catherine Lash is 14 and resides in Chelsea, Michigan, and attends Chelsea High School where she is blessed by a very wonderful special education staff.
This piece was originally run on December 27, 2012. We are rerunning it as a part of our focus on National Autism Month. If their story is of interest to you, Skip is currently collecting endorsement letters for Sophie’s Governor’s Fitness Awards nomination. If you’d like to show your support for their cause, please email us at info@sprypub.com. Since this article first published, Sophie has also been selected as a finalist for the Michigan People’s Choice Award! We’ll keep you updated as we receive links for the voting.
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At Spry Publishing, we love to feature individuals who have achieved great things in the midst of great challenges, especially when those people are able to inspire others to do the same.
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Skip DeWall is a good friend of Spry, a member of our local community, and a colleague of ours in the publishing industry. Skip’s stepdaughter Sophie Lash is an incredible young woman with autism who is making the type of achievements that we most admire. With the support of her family, friends, and community, Sophie is expanding her personal horizons through diet and exercise, making changes that have impacted much more than just her physical fitness.
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Sophie is being nominated for the Governor’s Fitness Awards here in Michigan, so we thought this would be the perfect time to share their fantastic story with you. I had a chance to interview Skip this month and asked him about his family, Sophie’s recent accomplishments, and the Fitness Awards for which she’s been nominated. Later this week, we will publish Skip’s nomination letter to the Michigan Fitness Award organization, explaining Sophie’s story in more detail.
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Enjoy!
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JS: Can you tell us a little bit about your family?
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SD: I married Sophie’s mother, Mary, in February of 2011. I have another stepdaughter, Hannah, age 17. My children, Jen and Dan, are 25 and 27 respectively, and off at school. Mary and I met at ProQuest in Ann Arbor, where we both work in sales. Mary actually interviewed me for the job. We live in Chelsea. Hannah and Sophie both go to Chelsea High School. Sophie is in the special education program.
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JS: What first prompted Sophie to become more active?
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SD: Sophie’s autism makes it hard for her to do anything that is unfamiliar to her. She would almost never choose to leave the house if it were up to her. As a family, we decided that Sophie’s condition was not going to hinder our everyday activities and that we would work together to help her to accept challenges. We started with simple things—trips to the store, short walks, attending social functions in town, and going out to visit people.
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At first it was extremely hard for Sophie, but we took small steps. A short visit. A quick walk. Sometimes we had to make a deal with Sophie—just get out of the car and look at the festival, and if you don’t want to stay we will leave. And we did leave if she chose that path. But then the walks got longer and the socialization more comfortable, and soon she was doing everything with us, and usually without the fear and apprehension that had paralyzed her in the past. Because she was so far behind her peers in this regard, we kept increasing our expectations little by little. We wanted to be certain that we had reachable goals, and that Sophie actually understood that she could accomplish these new experiences. Her confidence grew as each new goal was attained. I began running a few steps with her on our regular hikes. Then a few more, then faster … and she responded. So, I took her to the track and had her run/walk laps with me. In her autistic mind, the idea that we would run was not maddening, but the thought that she should run in a circle, only to end up exhausted where she started drove her crazy. But again, small steps. We usually rewarded her in some way after a workout—a treat, pizza night, or a visit to Grandma’s. Soon enough, she trained for and ran the Run for the Rolls (one mile fun run) in the summer of 2012.
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JS: What kind of impact has the activity and cooking together had on your family?
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SD: Sophie’s growth has profoundly affected us. Virtually everything we did, at one time, was entered into with the realization that Sophie could explode in a tantrum and force us to abandon our plans. She was prone to meltdowns that were terrifying to the uninitiated. She would hit, scratch, and bite. She would scream on the floor and refuse to budge. We very frequently missed out on things because the fear of Sophie exploding was just too great.
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The confidence that she now has, that we all have, is remarkable and allows us to have what I would call a totally normal family life. Sophie has been constantly pushed to achieve. Her growth has resulted in self-confidence and good behavior. She has, day-by-day, what I would call a normal life and has grown so dramatically as a person that many who know her simply cannot believe it.
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Sophie has taken an interest in cooking too, which is rewarding to me because I am a chef wanna-be. My son Dan is a chef. Sophie, all on her own, discovered cooking videos on YouTube and likes to help me make her supper, granola bars, and mostly, pizza. A year ago this was not the case.
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JS: I understand she has been nominated for an award. Can you tell us more about that?
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SD: The Governor’s Fitness Awards are given in several categories each year. When Cindy Trivelene, race director for The Run for the Rolls, submitted pictures of Sophie to the foundation that sponsors the awards and her race, Sophie caught some attention. They wanted to know more about her. They recommended Cindy submit an application for her nomination. We have nominated Sophie for awards in several categories including: Inspiring Story, Conquering Obesity, and Overcoming Adversity.
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Jessica Snyder joined the Spry Wellness Blog as a contributor in 2012. She is currently working to obtain an undergraduate degree in English and Communications at the University of Michigan.
I’ve really enjoyed getting to know Julie over the past year that we’ve been working together. In addition to her new book with Spry, she’s also a regular contributor here on the blog, adding her valuable information and perspective to articles on a wide variety of health-related topics. In fact, it’s difficult to find any topic that pertains to eating that Julie can’t talk about with expertise—nutritional planning, obesity, vegetarian and vegan diets, eating disorders, nutrition for infants and mothers, food allergies, diabetes, cardiovascular disease, you name it.
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Julie’s approach to educating people about diet and nutrition centers around one primary goal: helping people develop a healthy and peaceful relationship with food and their bodies. Whether old or young, overweight or underweight, in relatively good health or ailing, that goal remains the same. To help people achieve it, Julie teaches them to focus on controlling insulin production, developing a game plan, and becoming a mindful eater. By understanding these three basic concepts, people can make changes in their daily habits that can lead to vastly improved general health and well-being.
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Now, it’s one thing to realize that you should do something, but quite another to actually know how to do it. I have the good fortune of being my household’s “chief grocery shopper,” as Julie calls it. I do the majority of the cooking for our family, so naturally it makes sense for me to do the majority of the shopping. (I also have a certain fondness of strolling through grocery stores late at night with my headphones on.) I do my best to make sure that I bring home a healthy assortment of food from the store. But in truth, many of my decisions are based on my own hunches or guesswork, media hype, and product advertising, prices/sales/promotions, or if you’re dealing with two small children like I am, the ever-present question of “what can I actually get my kids to eat?”
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Grocery Makeover addresses and resolves each of those dilemmas and many, many more. Julie applies her basic eating philosophy to the everyday grocery shopping trip, while she walks you through the grocery store, aisle-by-aisle, providing helpful tips on every type of product that you will find there. Individual chapters cover one specific type of food (“Perfect Produce,” “Bountiful Breads,” “Dairy Delight,” “Eggstravaganza,” etc.), and within each chapter Julie shares ways to maximize that food’s health opportunities and minimize confusion as you shop.
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The organization of the information within the chapters is exceptional, in my opinion. For each type of food that’s covered in the book, there are repeating subsections that help to familiarize you with the vital information about that product.
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Key Food Facts Here’s all the data that you need to make informed decisions. Understanding nutritional information, labels, packaging, and options. Pitfalls Where do shoppers usually go wrong? Common misconceptions and misinformation. Tricks that manufacturers play to sway your purchases. Everyday Eats These foods may be included every day in a healthy lifestyle. Occasional Eats If this is more of an occasional indulgence, what’s the healthiest way to indulge? Insider Tips Loads of innovative ideas and smart strategies that come straight from Julie’s grocery cart and table. Makeover Moments Now it’s time to make a change for the better! Learn how to give your old habits a makeover.
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The book also includes a pull-out shopping guide, pocket-sized and perfect for taking along to the store, providing a wealth of quick-reference food information that you can read on the go.
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One of my favorite things about Grocery Makeover—and about Julie Feldman in general, I might add—is the takeaway feeling that “I really can do this. I can be more mindful of my food decisions and improve my health.” I think that the subtitle, Small Changes for Big Results, does a great job of explaining the philosophy behind this book. If you consider each of the individual choices that you make at the grocery store and then make small adjustments to each of those decisions, the net result can be a dramatic, life-changing improvement to your health.
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Reading Grocery Makeover will not only improve your Food IQ (which it most certainly will), but it will also make you more aware of your health habits, more confident about your decision-making, and more content with the results. Give yourself a Grocery Makeover today!
The strength of the team is each individual member. The strength of each member is the team. ― Phil Jackson
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Shouldn’t every team have a Phil Jackson? And by that I mean a leader among leaders, a gatherer of great potential, an inspirer of incredible achievements, and a forger of destinies. The guy didn’t win 11 championships with two legacy teams by accident. But he did recently run out of fingers to hold all of his championship rings, so now he’s taken to wearing one on a gold chain around his winning neck.
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As publisher Jim Edwards prepares for his Tough Mudder event this June, the Phil Jackson of Jim’s team of champions is a veteran mudder named Timothy Damschroder. Tim is a corporate lawyer from Ann Arbor, Michigan, who participated in a Tough Mudder event in the spring of 2012. I recently asked Tim a few questions about last year’s run and the importance of teamwork as he, Jim, and a group of their friends get ready to face “probably the toughest event on the planet.”
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JS: Tell me a bit about your previous experiences in Tough Mudder.
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TD: I participated in Tough Mudder last spring in Ohio. My team was set up by one of my law partners. We had 13 people on our team and all used the Made in Detroit red T-shirts that you see in my picture. It was such a great experience that I wanted my friends to join me this year. So I set up my own team for the Michigan event this June.
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The best thing about Tough Mudder is that it drives you to train more so that you don’t get injured on the day of the event and that you do a better job through the course. Tough Mudder is not about a race; it is about teamwork and endurance.
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After the event last year, my first thought was that I overtrained because I finished fairly quickly and was not as tired as I thought I would have been. However, after thinking about it further I realized that you cannot possibly overtrain because you’re just in better shape the more you train—which is a great by-product.
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JS: The Tough Mudder organization places a tremendous value on teamwork. One tenet of their pledge is that you put teamwork and camaraderie before your course time. Do you agree?
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TD: Teamwork was extremely important. There are several obstacles that are difficult for each participant based on their physical size, strength, speed, etc. For example, I was able to lift people up over tall barriers because of my height and strength. However, there was an obstacle that consisted of two tubes that went down into a mud pit with barbed wire over the top of the pit. You went down one tube, crawled through the barbed wire pit and had to go up the other tube. The tubes were small for me. I was able to slide down the one tube but it was very difficult to climb up the other tube because I could not get on my hands and knees. One of the small people in my group had to go behind me in the tube using her hands to allow me to push up through the tube.
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Interestingly, we ended up breaking up the group because there were several of us that were much slower, and it made it too difficult for the faster participants because we started cramping up. So halfway through, we decided to split up. But the team efforts for each group still prevailed.
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JS: As the leader of this year’s team, what’s your assessment of the readiness of your troops? Are these folks prepared for the challenges that lie ahead?
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TD: It has been a great time working with the team so far. Everyone is really fired up for the event, and we are all talking about our various training activities. I have been able to assure people with concerns about being able to complete the course by telling them how the team will help them and, to be honest, if they are really overwhelmed by an obstacle you can just go around it. But we would hope that the team would help everybody through each obstacle. Right now it is mostly about confidence building.
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JS: What was your favorite Tough Mudder obstacle? Least favorite? Are you practicing any particular skills based on the challenges?
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TD: My favorite obstacle was one that had 10-foot muddy ridges between 5-foot-deep pits of water. You had to crawl over each ridge, slide down into the water, and go up over the next ridge.
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My least favorite was the rings that went over a mud pit. There are very few participants that are able to hold onto those rings after being tired from previous obstacles, and with mud on your hands and the distance between the rings. I think I touched two rings, maybe three, and dropped into the water.
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I am not changing my training this year—not sure I could ever physically run the rings. At 50 years old, I guess I know my limitations.
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JS: What general words of wisdom do you have to offer your fellow teammates before the event?
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TD: Have confidence in yourself and when you don’t, let your team be your confidence.
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In my next post, we’ll hear from Jim Edwards again and meet the rest of his team. Stay tuned!
Timothy Damschroder is an attorney from Ann Arbor, Michigan who is listed in The Best Lawyers in America 2010, 2011,2012, and 2013 under Corporate Law and Mergers & Acquisitions Law, Chambers USA: America’s Leading Lawyers for Business 2011 under Corporate/M&A, and Michigan Super Lawyers 2007–2012 under Mergers & Acquisitions.
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