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Monthly Archives: February 2018

February 26, 2018

The woman’s guide to health with Dr. Ruth Parker and Dr. Carmen Mohan

Ruth Parker and Carmen Patrick Mohan are primary care physicians and authors of the new book, The Women’s Guide to Health. This book is an action guide for both women and men to cultivate habits that support well-being.

Ruth and Carmen explain that the book contains various health and fitness “prescriptions” for people who are at different phases in their lives. Each level is intended to consist of a gentle progression through a span of 30 weeks. The three levels include:

1. Get Started – Start where you are. The intent in this level is to reach the 150 minutes per week recommended by the CDC.

2. Keep Going – This level incorporates the running and walking as described by Jeff Galloway’s program.

3. Burn Fat – This level is for the person who feels that they’d like to lose weight and improve body composition.

Ruth and Carmen also discuss the importance of sleep. Research shows one should strive to achieve seven hours of quality sleep per night. If one can’t achieve this, don’t stress over it. View sleep and rest as restoration and don’t claim an insomnia mindset.

In order to maximize using one’s lifestyle to prevent and treat disease, Ruth and Carmen recommend optimizing choices and being consistent with daily activity. Keeping a health journal can help track patterns and encourage accountability.

To connect with Ruth Parker or Carmen Patrick Mohan or to learn more about The Women’s Guide to Health, visit herprescriptions.com or visit their Facebook page.  You should also check out the episode I did with Jeff Galloway.

 

Another episode you may enjoy

Menopause advice for women and men with Dr. Tara Allmen

 

The 40+ Fitness Podcast is sponsored by Health IQ, an insurance company that helps health-conscious people like runners, cyclist, and weightlifters get lower rates on their life insurance. Go to healthiq.com/40plus to support the show and see if you qualify.

February 19, 2018

The economists’ diet with Rob Barnett

Rob Barnett is the co-author of a new book called The Economists’ Diet, a common sense approach to losing weight that applies basic economic principles to dieting.

Rob and his co-author Christopher Payne met while working at Bloomberg. At the time, Rob was struggling with his weight and soon learned that Chris used to be obese. From these interactions, the Economists’ Diet was born.

Chris and Rob believe that the obesity crisis is largely due to the propensity to overeat. They also viewed the key to change as a focus on behavior more so than nutrition. In both Chris and Rob’s experience, the fundamental starting point for changing their behavior of overeating was stepping on the scale every day. The idea is that if you can’t measure it, you can’t control it. The scale will be reflective of your behavior. This daily practice provides a critical behavioral feedback loop that one will miss out on if not done frequently.

Rob proposes the idea of eating one square meal per day and making other meals smaller. Given our modern, sedentary lifestyle, Rob believes that we really don’t need three normal sized meals per day. In regards to nutrition, the Economists’ Diet uses a common sense approach about what to eat and does not focus on counting calories. Exercise is great, but you can’t exercise your way out of a bad diet.

Rob also discusses the mini feast, mini fast theory. He states that there are inevitable points in time when you will splurge with food because it’s part of life. Feasting is human. If you’re having a big splurge, budget for that by cutting back on other meals that day. Don’t eat a gluttonous meal that is not one of your favorite foods. Make your splurges matter. Fighting obesity is a battle that can be won, but it’s about shifting your thinking and behavior.

To connect with Rob Barnett or to learn more about The Economists’ Diet, visit the book’s website and @econdiet on Twitter.

The 40+ Fitness Podcast is sponsored by Health IQ, an insurance company that helps health-conscious people like runners, cyclist, and weightlifters get lower rates on their life insurance. Go to healthiq.com/40plus to support the show and see if you qualify.

 

Another episode you may enjoy

A funeral for my fat | Sharee Samuels

February 12, 2018

The engine 2 cookbook with Rip Esselstyn and Jane Esselstyn

The 40+ Fitness Podcast is sponsored by Health IQ, an insurance company that helps health-conscious people like runners, cyclist, and weightlifters get lower rates on their life insurance. Go to healthiq.com/40plus to support the show and see if you qualify.

Rip Esselstyn and Jane Esselstyn are the authors of The Engine 2 Cookbook, a new book that introduces more than 130 recipes emphasizing the whole foods, plant-based Engine 2 Diet.

Rip Esselstyn served as a firefighter in Austin, Texas for a number of years. In this role, he saw first-hand the culture of toxic food consumption in the firehouse, leading to serious health problems among his fellow firefighters. In March 2003, Rip introduced the Engine 2 Diet and started a healthy eating revolution in the Austin fire department.

While the stereotype exists that men eat meat and other “strong” foods, this meat can actually be detrimental as it only contains protein and fat. Rip explains that fruits, vegetables, whole grains, nuts and seeds are the true superheroes that allow you to be and perform at your best. Fueling the body with plant-based and whole foods are the best options for maintaining energy levels, as the cleanest burning fuel comes from plants.

Jane explains that the concept of batch cooking makes it easy to stick to the program outlined in the Engine 2 Diet. This involves planning and cooking in advance. Jane recommends buying and cooking a larger quantity of food at one time. This food can be consumed throughout the week, requiring only a few minutes of heating prior to eating.

About 80% of the recipes in the book have less than 10 ingredients. These are simple and quick recipes that make it easier to stick with the program.

To learn more about the Engine 2 Cookbook, visit http://www.engine2.com or http://www.janeesselstyn.com. You can also visit Jane’s YouTube channel.

 

Another episode you may enjoy

How to not die of heart disease | Dr. Michael Greger


 

February 5, 2018

Healing chinese medicine with Ellen Goldsmith

The 40+ Fitness Podcast is sponsored by Health IQ, an insurance company that helps health-conscious people like runners, cyclist, and weightlifters get lower rates on their life insurance. Go to healthiq.com/40plus to support the show and see if you qualify.

Ellen Goldsmith is the author of Nutritional Healing with Chinese Medicine, a book that discusses the basic ideas of Chinese medicine and how one can apply these ideas in his own life to promote healing through food.

Chinese medicine evolved out of human beings’ observation of nature. It is based on the idea that what is happening outside the body can also happen inside the body. The interaction of the two creates a holistic system where everything is connected. One important belief is that we all come into the world with Chi, the potential behind energy. How we nurture the Chi and adapt to our own condition and elements outside the body are what counts. We can identify any disharmony and determine what needs to be put back in the system to restore balance.

Ellen discusses the importance of the various seasons with Chinese medicine. She explains that the unique flavors of each season help us participate in the activity of the season. During the last three weeks of a season, Ellen recommends eating simple foods and a balanced diet. This helps the digestive system prepare to transition to the next season.

Chinese medicine has specific views when it comes to treating certain medical conditions. Some, such as high cholesterol, are viewed as excess conditions that need to be cleared out. To accomplish this, certain foods must be eliminated from the diet. Similarly, women who experience PMS and painful menses should eliminate foods that are congesting to the liver 7 to 10 days prior to the start of their period. These foods can include fatty foods and baked goods. Ellen recommends resisting cravings and eating a lot of dark, leafy greens. Acupuncture treatment can also be beneficial. Acupuncturists are also a good source for quality Chinese herbs, which can also have health benefits.

To connect with Ellen Goldsmith, email her at elleng@pearlnaturalhealth.com. Nutritional Healing with Chinese Medicine is available for purchase on Amazon.

 

Another episode you may enjoy

Ayurveda meets western medicine with Dr. Kulreet Chaudhary