Secrets of Longevity: Living a Longer, Fuller Life

Diets claiming to ward off aging are highly popular, yet the nutrition scene is waist high in confusing, sometimes conflicting information.

The good news is I have sorted through it for you and the front runner with the most scientific evidence to support anti-aging is the Anti-Inflammatory diet.

Not a "Hollywood" diet, the anti-inflammatory diet is more of an approach to living. It prevents aging by preventing inflammatory processes in the body that cause chronic disease. But how do you know if you have too much inflammation in your body?

You could benefit from an anti-inflammatory lifestyle if you:

• Have heart disease
• Are overweight (being overweight means you have excessive adipose (fat) tissue. Adipose tissue has been proven to harbor inflammatory chemicals which cause inflammation)
• Have arthritis (osteoarthritis or rheumatoid arthritis)
• Are sedentary (being inactive is now one of the greatest predictors of chronic disease because resting chemical levels which cause pro-inflammatory responses in the body are higher)
• Suffer from allergies (seasonal or food)
• Have difficulty losing weight
• Have diabetes or at risk
• Have respiratory or breathing problems
• See the full list of conditions caused by inflammation 

It doesn't take long to see that everyone can benefit from this method.  The nutrition portion is similar to a typical Mediterranean diet.  The main benefits of adopting an anti-inflammatory diet/lifestyle are:

• Decrease your risk for heart disease, diabetes, dementia, and certain cancers
• Lose weight
• Improve lung health 
• Decrease allergies
• Stabilize blood sugar 

Dr. Andrew Weil, Harvard trained MD says, It is becoming increasingly clear that chronic inflammation is the root cause of many serious illnesses - including heart disease, many cancers, and Alzheimer's disease.

Getting on the Anti-Inflammatory Train
There are a few stops to be made on the road to healing yourself. I recommend you make changes incrementally and slowly. In other words, get on the train and make a single change at each stop - rather than trying to make them all at once.

• 1st Stop: Change Your diet. To reap the full benefits you will have to add anti-inflammatory foods AND get rid of foods that are inflammatory agents. However:
• If you have a tough time with change, start by ADDING anti-inflammatory foods to your diet. 
• If you are ready for change, the quickest way to see results is to ELIMINATE foods known to cause inflammation in the body.
  
  
• 2nd Stop: Exercise. Regularly. There is enormous evidence supporting the anti-inflammatory effects of exercise.  In fact, not exercising is one of the single greatest factors which causes the inflammatory process to begin. In other words, you don't suffer from inflammation randomly - it is caused in large part from living being inactive.  Just 30 minutes daily has been proven  effective for weight loss and anti-inflammatory effects.
  
  
• 3rd stop: Green Your Environment. Exposure to environmental toxins, such as second hand smoke and other pollution like household chemical cleaners or living in larger cities, can also contribute to chronic inflammation in the body - causing you to age prematurely.  Leaving your shoes at the front door (instituting a "no shoes in the house" policy), which my family started doing in 2004, is a great way to instantly reduce your exposure and green your house.

My Story
I personally started following an anti-inflammatory diet, in the Ayurvedic tradition, in 2004.  There were immediate seismic changes in my health.  My seasonal allergies vanished, I lost 20 pounds, I had more energy, and my osteoarthritis symptoms vanished along with my nagging chronic tendonitis and other problems.  However the biggest life change was welcoming my son Michael - and ridding my body of the life long low-grade inflammatory state it had been in - played a role in his arrival.  Science was just starting to connect the dots, at that time, between inflammation and infertility. Now, there is overwhelming evidence supporting the many health benefits of the anti-inflammatory lifestyle.

It's Easy.  There are no gimmicks, supplements, drugs, or expensive "programs" you need to be successful at following the Anti-Inflammatory Diet. All you need are organic whole foods, 30 minutes of daily exercise, and a positive attitude. 

Helpful Resources
Books

• The Inflammation Cure - the first book I bought about the diet, written by a North Carolina MD, PhD
• The Complete Idiot's Guide to The Anti-Inflammation Diet - I have not read this book, but it is written by Harvard MD Christopher Cannon

Websites & Shopping

• Dr. Weil's Anti-Inflammatory Diet Tips
• Anti-Inflammatory Herbs & Spices - I cook with these on a daily basis, and especially go to them when I have fallen off the proverbial anti-inflammatory diet wagon - such as at Christmas or a birthday. 
• VitaCost.com - Living on a remote island can make it hard to find whole foods, so I shop online to find gluten free (kid friendly!) products such as pizza crust, pancake, and even birthday cake mixes. (Yes, I make gluten free birthday cakes for my kids. They love them and it tastes great, especially the chocolate.) The best part - $5 flat rate shipping. 
• Items to shop for: Search for Organic, Gluten Free, or Wheat Free products. Stay away from "gluten-free or organic junk food" (readily available, highly processed foods that claim to be healthy just because they are organic or gluten or wheat free). Stick with whole foods.

Sources

• Pederson 2006. The Anti-Inflammatory Effect of Exercise...
• Peterson and Pederson 2006. The Role of IL-6 in Mediating the Anti-Inflammatory Effects of Exercise...
• Pederson and Saltin 2006. Evidence for Prescribing Exercise as Therapy for Chronic Disease...

Photo Credit: The photograph originally appeared in this article on Turmeric - which is also a spice my husband and I use frequently in our kitchen for its anti-inflammatory powers.

The American Woman: Telling Our Story

Ginger in the UK
at the beginning of her own "Eat, Pray, Love" journey in 2004

A few weeks ago, a BITL reader wrote to tell me know how much this blog had helped her get her life back.  After suffering from long standing depression and struggling with her weight and the stresses that attach themselves to it - she found my blog and in it the tools she needed to arm herself for self-healing.

After reading her story, I knew that Cindy (not her real name) was a courageous young woman with a mission - and that she could be a powerful help to other women struggling under the pressures of daily living.  I asked if I could share her story with BITL readers, and she quickly obliged.  "If my story can help another woman and empower her to take charge of her body and her health," Cindy wrote, "please share it."

Cindy shares her story below, and I want to encourage you to keep sending your stories of struggle and success.  Please send us your story - to help build a community of women who help each other thrive.

Hi Ginger....I just spent the entire morning looking at your web page and blog. I love it! I printed out a lot of material that I found useful, helpful, inspiring, motivating, and educating!

I love the Vitamin D article. I have been struggling with some health issues lately from weight gain to depression. After looking at blood test results, the doctors found that I was Vitamin D and B12 deficient. Right now I take a prescription dosage of Vitamin D. I also need to get a B12 injection each week. I have felt the results. I am so much more energetic and able to accomplish much more. I also found that each of these vitamins can help with weight loss and depression...directly and indirectly.

The blog posts that I absolutely love are the Happiness Inventory parts 1-3. I have gained about twenty five pounds in the past year and a half. I printed out all the info. Plus, I am going to order a few books as well as your yoga DVD. I was on medications for depression and migraines. I felt like a walking medicine cabinet. After much debate, I decide to quit my meds (I didn't quit cold turkey, but had to keep lowering the dosage). I am currently through my second week of not taking anti-depressants and my migraine meds. I just take my Vitamin D and get my B12 injection.

I can cry at the drop of a hat...but I keep telling myself to give it time. I am going to try and make life changes that are positive: diet, exercise, extra curricular activities:) We will see how it goes.

I have probably flooded your ears way too much! But a lot of your blog posts seemed to click and I found connections. I had even researched the adrenal gland and stress.....I printed that article too.  

Thank you again for your blog.
Love,
Cindy 


Resources Cindy Uses

• Happiness Inventory
• Vitamin D Deficiency - Do you have one?
• Burned Out? How to tell and what to do

Other Helpful Resources

• How well are you managing your energy? Take the The Energy Audit quiz here 
• Easy Self Massage for Boosting Energy
• Redefining Yoga Practice for the 21st Century Mother
• Your Independence Day: Going from Passive to Active

I encourage you to comment below and keep sending your stories so we can continue to build a community of women who help each other thrive. 

Happiness Inventory, part 3 of 3 (Lose Weight for Good)

As promised, here are the last 5 tips in the Happiness Inventory, part 3 (Losing Weight for Good).  If you didn't get to read the first two parts, here they are:
Happiness Inventory, part 1
Happiness Inventory, part 2







6.     Don't eat until you have had your morning (um) visit to the potty. Ayurvedic medicine teaches that the health of a person depends on the health of their gut.  That is to say delicately, if your belly isn't happy, then you aren't either. One of the 13 urges not to be avoided in Ayurveda is elimination.  If you do have problems with digestion seek out the help of a holistic practitioner - which could be a physician, naturopath, TCM physician, or Ayurvedic practitioner.  Medical professionals trained in both east/west medicine can help you get your gut back on track to a happy existence - leading to better digestion, metabolism, nutrient absorption, and a healthier (and trimmer) you.

7.     Never eat while multi-tasking. If you are doing something else while you are eating, chances are you are not paying attention to what (or how much) you are eating. Focus on the experience of eating, and nothing more.  You will enjoy your food, those you are in the company of, and be able to control portion sizes much easier. Read more

8.     Not hungry? It's okay to skip a meal.  We have been very conditioned to never skip meals - whether by our mothers (sorry mom!), pop culture fitness magazines, or professionals.  However, not skipping meals has led to "autopilot" eating, or eating just because the clock strikes "breakfast, lunch, and dinner."   

Don't eat out of habit. Eat when you are hungry. In fact, there is so much bad press about skipping meals - it is hard to find anyone who dares condone skipping a meal or snack.  However, you need to ask yourself a very important question? Why are you hungry? Is it boredom, stress, habit, or you are actually hungry? If you are truly hungry, by all means - eat and nourish your body.  If you are not, wait until you are hungry - then truly savor and enjoy your meal.

Eat to live, as the old adage says, rather than live to eat.

*If you are diabetic, then you need a carefully scripted plan from your nutritionist - who will help you decide when and what you should eat - and above all - how to determine when and if you truly need food.

9.     Pray. Meditate or pray to cultivate the courage, fortitude, and strength to carry out your goal of enjoying a happy weight.  Quite often we pray or meditate for our own health or the health and well being of others. But, are we being specific enough?

My prayer is "May the food I take in nurture, strengthen, and fortify my body for the good work I need to pursue on this earth. If it does not or will not, then may my stomach (and nose) be turned off by the sight or smell of it."  It seems simple - but prayer and meditation continue to be my "super-duper" secret weight management weapons. 

10.     Know When to Stop Eating.    One of the most powerful tools that has taken me the greatest distance (besides switching to an organic, local, and seasonal diet) in maintaining a healthy weight is knowing when to stop eating. 

Your satiety center signals lets you know when to stop eating.  What is satiety? Satiety is not feeling full, but rather feeling satisfied. This means your stomach will not feel full. Being satsifed feels like you have a little "wiggle" room and are comfortable and light - like you could take a brisk walk and not feel heavy from food.  Stop eating at the first sign of satisfaction. In other words, don't eat until your stomach feels full. 

Mindful eating allows the hypothalamus cells (satiety center) time to get signals and suppress the desire for further food. If you eat quickly, mindlessly (while driving or at your desk for example), or until your stomach actually feels full, then you have likely overeaten. Your stomach will feel stretched and you'll have that "gotta unbutton my pants" feeling.

Happy Eating & Breathing In This Life!

Happiness Inventory, part 2 (Lose Weight for Good!) of 3

In my last blog, I discussed how to steer your life in the direction of contentment with the Happiness Inventory. As I promised, today's part 2 of the Happiness Inventory will discuss the dreaded but hotly pursued topic: women trying to maintain a healthy weight.  

A few months ago when I was singing as part of a professional chorus in a production of Mozart's Requiem, several women approached me and said, "I wish I was your size."  I was quick to point out that "my size" did not come naturally - I had to work at it.  They were surprised.

A common misconception is that thin people are just thin by nature - no matter what they do.  However, I wanted them to understand that I was listening and understood their frustrations. I had experienced them personally.

Let me start by saying two things.  I am a woman. And yes, I have had weight issues in the past. 

Now I've said it - I am a card carrying member of the "I am a woman who struggles with her weight" club.  In fact, I bet there isn't a woman who doesn't belong to this club.

However, after being pregnant with and giving birth to two (big) healthy boys, I have another confession to make.  I struggle with my weight less than I ever have, and have (finally) made peace with my body and self-image.  Now that is a club of which I am relieved to be a member.

The women at the Requiem performance who approached me aren't the first to do so.  Almost everywhere I go I hear the comment "wow, you are lean, you look great, it must be easy for you."  I want all women to know I empathize with them. I've walked in your shoes. 

I also want them to experience the joy and freedom I have owned since shedding my weight struggle. Below is the regime I use in coaching women on weight management and wellness.

Making Peace with Your Weight (aka Losing Weight For Good)

I used to be 25 pounds heavier than I am now.  After I gave birth to my son I lost a whopping 60 pounds.  Then, I had to do it all over again with my second son.

The road to wellness - finding that happy setpoint on the scale - comes when we seriously begin to follow these important points: 

1. Focus on quality, not quantity.  Too many Americans consider quantity of food synonymous with quality. 
   
   In restaurants:  people rave about  a restaurant because the portions sizes are huge.  However, are those massive plates of food of high quality, or even mid-range quality?  I doubt it.
   
   Organic food has come under fire recently.  Researchers have made the claim that organic food is no better than conventionally grown food. However, the questions asked in the research are skewed. "Quality" was not defined.  It was only concluded that "yes," the "quality" of organic food was the same as conventional food. However, if they asked whether or not conventional food shared the same nutritional quality - the answer is no.  Organic food is typically smaller than conventional. (hence quality over quantity)  However, the nutritional quality of organic food is higher.  And in that restaurant with huge portions - you are not likely to get thoughtfully and carefully prepared organic food with the best nutritional density.
   
   In the grocery: Ask yourself - would you rather have a huge tomato with no taste, or a smaller, fresh tomato right out of the garden?  Conventional tomatoes are typically sprayed with CO2 to make them ripen, so they can be picked green and weather a beating during the long truck ride to the grocery store.  However, foodies know the difference and will shun the CO2 tomatoes in an instant for those juicy, sun ripened tomatoes off the local farmer's vine. And when you are trying to lose weight, you need food with the most nutrition packed punch per calorie. There can be no calories wasted on foods devoid of nutritional value.
    
   Focusing on quality of food, rather than quantity, will help you cut back on portion sizes as well. The American Cancer Society and the American Diabetes Association both recommend cutting portion sizes as a guaranteed method for losing or managing a healthy weight.  And, Europeans have long been lauded for their ability to eat rich, heavy, and high fat foods while maintaining a healthy weight and low rates of heart disease, obesity, and other chronic diseases. 
   
   Futhermore, eating smaller portions of "real" foods versus massive portions of low fat, processed, or no fat foods can help you lose weight.  The satiety center in your brain is not tricked into feeling full when you eat low fat, no fat, or highly processed foods (like high fructose corn syrup).  Therefore, people end up overriding messages of fullness because the satiety center in the brain does not flip the "I'm full" switch. I only buy "real" food - not overly processed no fat or low fat foods.  My family can enjoys a full range of recipes - nothing is off limits as long as it is a whole food - we just enjoy smaller portion sizes of them.  Read more
   
2. Eat fresh, seasonal, and organic.  Really, you can do it. Go "cold turkey."  Purge your pantry and stop eating all processed food.  After you read this article - go and start your pantry purge. Today.  Be ruthless. Here's how to start.
   
   This means no fast food, convenience food, or boxed food.  Fresh, seasonal, and/or organic food typically travels less distance (better for the planet), has been processed less (better for you), and is likely to please your palate far better.  Pesticides have been linked to infertility and birth defects because our bodies cannot process them. Hormones and antibiotics in foods are also linked to early anti-biotic resistance to infections, certain cancers, depressed immune function, and early puberty in adolescence. Conventionally grown (non-organic) foods can be full of them. Make the switch to a seasonal, organic diet.  Read more.  How to Eat A Seasonal Diet
   Get a list of the Dirty Dozen Fruits & Veggies
   
3. Avoid wheat like the plague.  Eating wheat can cause a histamine response which is responsible for creating inflammation in the body.  The inflammatory response is to blame for many chronic diseases, and can play a role in everything from gas, bloating, and water retention to heart disease, obesity, and diabetes. I cut out wheat years ago, and though not all people are sensitive to wheat - everyone can benefit from following an Anti-Inflammatory Diet.  Reference for following an Anti-Inflammatory Diet. Get a copy of Dr. Weil's Anti-Inflammatory Food Pyramid
   
4. Cut back on exercise. This tip may seem counter-intuitive.  However if you are eating too much food or not enough of the right food, all the exercise in the world won't help you reach your target weight. For the over 70% of Americans who don't get enough physical activity, this tip doesn't apply.  However, if you are getting the recommended amount of activity, then you may need to take a harder look at your dietary habits.  As a therapist in the wellness industry for almost 20 years, I constantly coach clients that it takes more than exercise to be fit.  In other words, keep up the exercise, but don't count on it to exclusively help you find or maintain a healthy weight.
   
5. Only eat after hunger strikes. Twice.  Your first hunger pains can typically be a sign of dehydration. The next time hunger strikes, try drinking a glass of water first. If your hunger does not subside, then eat.  If your hunger goes away, problem solved. You were probably just dehydrated. Drinking enough water first (follow the 8 x 8 rule) will help you discern when you are truly hungry.

Happy Eating and Breathing In This Life! Next week will be the final installment - the last 5 tips on Losing Weight for Good. 

For More Information, read about:
Slow Food Movement
The Daily Green
The Green Guide