Thursday, May 29, 2008

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June is here, and the weather report this morning was predicting very hot weather for Baton Rouge for Monday. You might want to go back and re-read the blog about fluids and sunscreen.

An interesting article in the paper recently indicated that the obesity problem in teenagers is stabilizing across the U.S. While this is good news, it is somewhat like saying that gas prices have stabilized at an all-time high. We cannot let our guard down and become complacent within our own lifestyle changes and our public diligence. We still have a major obesity problem. It is still a major problem with our youth.

Struggle as we might with our own lifestyle changes, it is important that we adults set a standard. For example, if we drink and drive, how can we expect our kids to take our advice about drinking and driving? If we lie, cheat and steal, how can we expect our children to listen to us? If we are fat and don’t exercise, how then can we expect our kids to adopt a healthy lifestyle? We have to be role models, and that covers all aspects of our lives. Enough of a sermon for today.

Tomatoes are starting to ripen. And they add a wonderful side dish to our meals. You cannot beat a vine-ripened tomato. I like them chilled with a moderate amount of salt and pepper. In fact, I’m going to the farmer’s market this weekend and get some fresh tomatoes. Fresh vegetables are important to a healthy lifestyle nutrition plan.

Bill Richardson

The prevalence and increase in childhood obesity seems to be leveling off. This is according to studies done by Centers for Disease Control and Prevention (CDC) from data gathered from 1999 to 2006 and published in the Journal of the American Medical Association.

The most recent data gathered by CDC are based on two surveys – one in 2003 to 2004 and one in 2005 to 2006 – that included 8,165 young people from 2 to 19 years old. In those surveyed, about 16 percent of children and teenagers were obese. Their body mass index, or BMI, was above the 95th percentile on U.S. growth charts. In the 1960s and 1970s, only about 5 percent of children and teenagers in the United States were obese.

According to the survey, obesity rates have not increased since 1999. In fact, there may have been a slight decrease in the number of children who fall into the obese category, from 17.1 percent to 15.5 percent between the 2003 and 2006 surveys. The percentage of children identified as overweight and obese has remained stable at about 32 percent since 1999. Overweight is defined as at or above the 85th percentile.

The researchers did not give reasons for the leveling off of childhood obesity rates. The alarm that had been raised by medical communities, researchers and various public and governmental agencies some years ago has prompted everyone to act. Several states have passed legislation restricting the kinds of food served and mandating physical activity at schools. Many cities have come on board with community planning that promotes active living – one not anchored on the use of a car to get around. Many in the food industry have started to provide smaller portions and more complete labels to help determine portion sizes and calories. Maybe all of these actions have had enough of an impact and we are starting to see results. However, there is still much to be done. We have a generation of children heavier than ever before. As they mature they will develop chronic diseases at an earlier age than ever before.

When parents, government, schools, the food and beverage industries, other businesses, and the nonprofit and philanthropic sectors work together, we can see real changes in communities. The LSU AgCenter Web site (www.lsuagcenter.com) has a lot of information about making healthy lifestyle changes and smart choices when it comes to eating and exercising.

Summer is here, and children are out of school. Summer is the time to get them in to programs that help them become physically fit. For parents, limit your children’s screen time during the summer and provide other activities such as arts and crafts and physical activities such as swimming. Make sure to provide healthy and nutritious snacks for children and see that they get adequate sleep.

Wednesday, May 28, 2008

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I just got the results of the blood chemistry profile for May, actually April and May because I skipped last month. There is some consistency from previous months but a little disturbing trend in some of the indicators. Total cholesterol was actually up to 180. The TC numbers in order from Oct 2007 through to May 2008 are: 206, 167, 168, 173, 179, 166, 162, 180. The HDL numbers in the same order are: 42, 37, 39, 44, 38, 45, 42, 46. The corresponding LDL numbers are: 143, 114, 114, 108, 121, 105, 103, 115. The triglycerides number are: 104, 78, 77, 104, 100, 79, 83, 94.

The lab that does my blood profiles provides the following as the normal range for males:

TC: 100-200 mG/dl
HDL: 35-85 mG/dl
LDL: 0-129 mG/dl
TRI: 0-149 mG/dl

You can look over the results and draw some of your own conclusions. I would like to see a drop in the TC, an increase in the HDL (the good cholesterol) and a drop in LDL (the bad cholesterol). When you look over the past eight months, there is a decrease in total cholesterol of 20 or more points, a slight increase in HDL and a decrease in LDL. Finally, there is a slight decrease in Triglycerides. Overall, things have gone in the right direction.

Looking over the past 60 days, I know that the exercise program is right on target and getting better. May will be my best month for exercise. The culprit appears to be nutrition. Let’s see what happens in June. As I wrote yesterday, we will monitor everything and see what the test results bring. I will have an added piece of data on Wednesday of next week when I get the DXA results. Those weight and body fat numbers coupled with the latest blood test will provide guidance in making nutritional adjustments.

A final note, please recall that changing your lifestyle is a long-term journey without an end. It is an everyday battle to make smart choice and exercise. I am not at all dismayed and know that I’ll win the battle in the long term. I had a beautiful long walk yesterday afternoon and did literally stop and smell the roses. Later on, Whissie and I took a short walk to give him some exercise. He’s a good dog.  

Bill Richardson

According to American Heart Association (AHA), the lipid values seen in May fall within its guidelines. The AHA has traditionally provided dietary recommendations and recommendations for an overall healthy lifestyle to the American public with the goal of reducing risk for cardiovascular disease (CVD), the No. 1 killer of Americans. Maintaining a healthy diet and lifestyle offers the greatest potential of all known approaches for reducing the risk for CVD in the general public.

Heart Association lifestyle recommendations include:

• Consume an overall healthy diet.
• Aim for a healthy body weight.
• Aim for recommended levels of low-density lipoprotein (LDL) cholesterol, high-density lipoprotein (HDL) cholesterol and triglycerides.
• Aim for a normal blood pressure.
• Aim for a normal blood glucose level.
• Be physically active.
• Avoid use of and exposure to tobacco products.

LDL is the major cholesterol-carrying lipoprotein particle in the blood. As levels of LDL cholesterol increase, so does the risk of developing CVD. LDL levels are classified as follows: optimal, 100 mg/dL; near or above optimal, 100 to 129 mg/dL; borderline high, 130 to 159 mg/dL; high, 160 to 189 mg/dL; and very high, 190 mg/dL. HDL is the other measure that is used to assess the risk for CVD and can be affected by diet and body weight. HDL directly protects against the development of atherosclerosis. It is recommended that HDL cholesterol levels be higher than 50 mg/dL in women and more than 40 mg/dL. Likewise, healthy triglyceride levels are below 150 mg/dL.

Total cholesterol < 200 mg/dl
LDL cholesterol < 100 mg/dl
HDL cholesterol > 40 mg/dl for men, > 50 mg/dl for women
Triglycerides < 150 mg/dl

Importantly, lifestyle modifications can effectively control CVD risk factors and lower CVD risk. To realize these benefits, individuals should aim for a desirable body weight, be physically active, avoid tobacco exposure and follow a diet and lifestyle recommendation. Dietary recommendations include choosing more whole grains, fruits and vegetables, consuming fatty fish at least twice a week, limiting saturated and trans fats, minimizing foods with added sugar and preparing foods with very little added salt. It is also important to balance calorie intake and physical activity to achieve or maintain a healthy body weight. Engaging in physical activity will help us remain at a healthy weight and it can help us lose weight. To remain free of CVD will require individuals to change their behavior and us as a society to make substantial environmental changes.

Tuesday, May 27, 2008

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I took another blood test this morning and will have the DXA test and weigh-in next week. I’ll share the blood test results tomorrow, and we can see if things are still progressing. I have worked hard at getting 4-5 workouts in per week and will meet that goal in May. Based on my observations, I have discovered there is a correlation between exercise and nutrition. Surprised? Eight months into this program, and after getting into much better level of fitness, if I exercise without watching my nutrition, I experience a small amount of weight gain. If I’m highly disciplined in my eating program and maintain the same exercise intensity, I see weight loss.

I weigh in next Wednesday, June 4. I am going to see what weight change occurs if I exercise 4-5 times during that stretch and maintain strict adherence to my nutrition plan. I’ll use the new bathroom scales to watch the weight daily.

It is peach season, and what better time to incorporate some of those wonderful Louisiana peaches into your nutrition plan! Go to your local farmers market and get some fresh vegetables there, too. Exercise, nutrition and good weather! What a wonderful formula for a change to a healthy lifestyle.

Bill Richardson

Enjoy Louisiana peaches for good health. Peaches are low in fat, saturated fat and calories (only 58 in one medium peach). They are a good source of vitamin A, vitamin C, niacin and potassium. They also are sodium-free.

Peaches are easy to eat! Just wash one, remove the seed and enjoy. If you prefer it without the fuzz, just put it into boiling water for 30-60 seconds and then immediately into cold water. The peel will come right off. How easy is that?

Here are some nutritious, delicious ideas for eating peaches:

• Add sliced peaches to hot or cold cereal or to a mixed green salad.

• Make peach salsa by blending together peaches, strawberries and bananas. Eat with baked corn chips.

• Mash peaches into low-fat yogurt and freeze in ice-cube trays with a straw in the middle to eat as a “peachsicle.” 

Monday, May 26, 2008

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Gardening, especially vegetable gardening, is a great way to kill two bugs with one stone. It gives you better access to fresh, healthy vegetables to eat, and it provides bouts of good exercise in the sunny outdoors.

Vine-ripened and fully ripe vegetables will have their peak of flavor and vitamin content. That's gotta be good. If you're like most gardeners, you'll plant more than you need. The extra you can share with family and friends, put up for future use or just eat more veggies because you have them. Commercial shipping costs and farm production costs have risen immensely in the last year, so our efforts at self-sustainability are more valuable than ever.

Gardening for many is a healing and calming activity, although it can be a lot of work at times. Gardeners polled tell us they garden because they just enjoy the activity. It's creative to nurture your plants to fruition. Many have told me that stress and cares fade away when spending time in the garden. I especially like pulling well-rooted weeds and squashing stinkbugs. Trying to out-smart those pests, bugs and varmints is often a good mental challenge, too. Spade over your garden soil instead of power-tilling unless you have a large area; the exercise will do you good. Even with larger tilled areas, you will still be pulling up rows with a rake and hoe at some point. Some sunshine exposure and fresh air are essential to good health, although excess exposures should be protected against with sunscreen and adequate clothing.

Folks garden in many ways and places to meet their needs and desires. Some even mini-garden or pot-garden because of lack of space. But a conventional, full-sun garden plot, where you can chop and pull weeds, is still the best choice for good production and exercise of joints and muscle.

Learn more about home gardening.