Health Meditations

Clutter Conquest Tactic #9: Stop justifying your junk.

Your packrat proclivities are rooted in justification and procrastination.  You say things like:

I'll need it and I'll know! 
I'll read those magazines and newspapers, eventually.

What if you do need it (whatever it is) and you can't find it because your home is jammed with junk? If you can't find it, you can't use it and it has no value.  So, what have you accomplished?    Stop justifying your junk.  Stop keeping useless stuff "just in case".  Ditch it, donate it or sell it!

What if you do find some free time?  Do you really want to spend it reading about really old news?  Stop procrastinating about purging magazines and newspapers.  Recycle and rejoice!

Share the health.

Deborah White, MD, MBA

17 Suggestions for the Health-conscious Host

The Christmas season is here.  You may be planning a family dinner or a gathering of friends and co-workers.  With a little planning and effort, you can bless your guests with health-friendly festivities so they can feast and stay fit.  Here are 17 suggestions to help you be a health-conscious host:

1. For a buffet dinner, use smaller plates.
   Providing your guests with large dinner plates will make it easier for them to overload and overeat.  If the plates are smaller, your guests will take smaller portions.

2. For a buffet dinner, do not make the food the center of attention.
   Put out an attractive mouthwatering spread, but have an even more eye-catching center piece or conversation piece at the opposite end of the room, like the Christmas tree or an animated Christmas village.  Your guests probably won’t make a second trip to the buffet table if their attention is focused elsewhere.

3. For a buffet dinner, arrange the seating so that guests will have their backs to the buffet table.
   The logic is simple: Out of sight, out of mind.  If the collection of tempting treats is not in your guests' direct line of sight, they will be less likely to yield to the temptation for more.

4. At a sit-down dinner or a buffet, do not insist that your guests have a second helping.
   Using small plates will not help if your guests have two or three refills.  If there is food left over at the end of the event, ask your guests to take home a doggy bag.

5. Build serving size into the bounty.
   The rule of thumb is the palm of your hand or the size of your fist.  One serving of meat, fish or poultry should be no bigger than the palm of one's hand (without the fingers.)  One serving of starch or vegetable should fit in the palm of one's hand or should be no bigger than the size of one's fist.  If possible and where appropriate prepare dishes that can be presented as individual servings, such as stuffed fish fillets, salmon steaks or stuffed chicken breasts.

6. Serve more vegetables than starches.
   Include a variety of brightly colored vegetables on your menu.  Go easy on the starches.  Make sure that any starches you do serve are wholegrain.

7. Skimp on the sauces.
   Avoid serving foods that are swimming in sauce or drowning in cheese.  If possible, serve the sauces on the side and modify the recipes to be lower in fat and sodium.

8. Don't make dessert your guests' downfall.
   Don't deny your guest dessert, but help them use restraint.  Pre-slice cakes and pies to reasonable portions; set the slices out on dessert dishes.  Serve desserts that lend themselves to being presented as individual servings like tarts.  When preparing the dessert menu, look for low-fat, low-sodium options.  Always serve fresh fruit as a dessert option.

9. Encourage your guests to savor each flavor.
   If you eat slowly, your guests will follow suit.  Enjoy the flavor and texture of each mouthful.  Ask your guests to see if they can discern the seasonings in the dish they like the most.  (Eating slowly will give their brains time to tell their stomachs when they're full.  A special part of the brain, the satiety center, tells the stomach that it has had enough.  It takes 15 to 20 minutes for the satiety center to kick in.  Eating slowly gives the brain plenty of time to send the stomach the stop signal.)

10. Allow early finishers to sip and sit.
    If one of your guests finishes and others are still eating, offer that guest a glass of water with lemon so they can sip it slowly while your other guests finish dining.

11. Serve plenty of water.
    Serve sparkling water and mineral water before, during and after the meal. 

12. Serve healthy snacks.
    Nibbling on chips, dips and nuts is one way to keep busy when you're uncomfortable or bored in a social situation.  Calories from salty, fat-laden snacks add up, so make the pre-meal munchies as healthy as possible.  Serve low-fat, low sodium wholegrain chips, raw veggies and low-fat dips.  If someone looks bored or uncomfortable, introduce them to someone they may not know and start a conversation. 

13. Discuss while you dine.
    Engage your guests in conversation during dinner.  Since it's rude to talk with your mouth full, your guests will be forced to eat at a slower pace.  This will give their respective satiety centers a better opportunity to communicate with their respective stomachs and determine when they've had enough to eat.

14. Provide calorie-free cocktails.
    Provide sparkling water or club soda with a twist of lemon or lime.  These are good alternatives to the empty calories found in soft drinks and alcohol.

15. Provide other alcohol alternatives.
    For guests who do not drink alcohol but opt not to have water, provide sparkling cider or fruit smoothies.  Sparkling cider is available in a variety of flavors from pear to pomegranate.  Serve  the cider and smoothies in champagne flutes to keep the atmosphere festive.

16. Make sure eating is not the main event.
    Involve your guests in activities that will keep their minds and/or their hands occupied, like playing games, decorating the tree or singing Christmas carols.  Have your guest share favorite Christmas memories or their funniest Christmas mishaps.  Provide the craft materials for each guest to make a Christmas ornament.  At the end of the evening, they can trade ornaments or they can take home their own creations.

17. Send each guest home with a gift that will renew their body, mind and spirit.
    The Christmas season can be stressful.  Some people respond to stress by eating.  Encourage your guests to feed on God's faithfulness instead by give each one a pocket size devotional.  Invite them to spend time with God and thank Him everyday, for giving us His only begotten Son.

Psalm 37:3-4
3 Trust in the LORD, and do good;
Dwell in the land, and feed on His faithfulness.
4 Delight yourself also in the LORD,
And He shall give you the desires of your heart.

John 3:16
For God so loved the world that He gave His only begotten Son, that whoever believes in Him should not perish but have everlasting life.

Share the health.

Deborah White, MD, MBA

Unopened Gifts: Holy Spirit

There is another gift that God has for you: the Holy Spirit.  My question is:

Have you unwrapped the gift of the Holy Spirit?

Acts 2:38
Then Peter said to them, “Repent, and let every one of you be baptized in the name of Jesus Christ for the remission of sins; and you shall receive the gift of the Holy Spirit.

And through the Holy Spirit, God has given you one or more spiritual gifts.

1 Corinthians 12:1-11
Spiritual Gifts: Unity in Diversity
1 Now concerning spiritual gifts, brethren, I do not want you to be ignorant: 2 You know that you were Gentiles, carried away to these dumb idols, however you were led. 3 Therefore I make known to you that no one speaking by the Spirit of God calls Jesus accursed, and no one can say that Jesus is Lord except by the Holy Spirit.
4 There are diversities of gifts, but the same Spirit. 5 There are differences of ministries, but the same Lord. 6 And there are diversities of activities, but it is the same God who works all in all. 7 But the manifestation of the Spirit is given to each one for the profit of all: 8 for to one is given the word of wisdom through the Spirit, to another the word of knowledge through the same Spirit, 9 to another faith by the same Spirit, to another gifts of healings by the same Spirit, 10 to another the working of miracles, to another prophecy, to another discerning of spirits, to another different kinds of tongues, to another the interpretation of tongues. 11 But one and the same Spirit works all these things, distributing to each one individually as He wills.

God has given you the Holy Spirit because He loves you.  But you cannot receive the Holy Spirit if you do not have a relationship with God.  So what are you waiting for?  Establish a relationship with God.  Receive the Holy Spirit and unwrap the gift(s) of the spirit that are waiting for you.

Share the health.

Deborah White, MD, MBA

Clutter Conquest Tactic #8: Contain your urge to buy containers.

You probably already have a collection of storage containers from previous derailed attempts to de-clutter.  Don't buy any more containers yet.  Follow steps one through seven diligently room by room until you've de-cluttered your entire home.  If you are truly successful at eradicating excess items, you may not need any containers.  If you still need a storage strategy after ditching, donating and selling surplus stuff, it's time to consider containers.  First, shop around.  See what's available to meet your needs.  Take measurements at home and in the store.  Make sure the containers you choose will fit into the space you've identified for them.  Don't let sales people pressure you into buying containers or storage gadgets you don't need.  When you finally decide to purchase, don't go overboard!  Otherwise your new containers will become part of your clutter calamity instead of part of the solution.

Share the health.

Deborah White, MD, MBA

18 Easy Ways to Feast and Stay Fit

The Christmas season is here again.  It's time to celebrate and honor the birth of God's only begotten Son with feasting and festivities, so your calendar is filled with family dinners, potluck parties and other opportunities to overeat.  However, it is possible to enjoy the season's festivities and stay fit.  Here are 18 suggestions to help you successfully navigate through tempting high-calorie Christmas treats:

1. Eat breakfast.
   Eating breakfast will influence your appetite for the rest of the day.  Have plenty of whole grains and protein in the morning.  If you eat a good breakfast, you will eat less at lunch and less at dinner.

2. Spoil your appetite before you go to a party.
   If you get to the party with an empty stomach, you will overeat.  Have a small, healthy, light snack before the party to take the edge off your hunger.  Try a combination of a complex carbohydrate and high quality protein.

3. At buffets, use a small plate.
   If your plate is smaller, you will take less food.

4. At buffets, sit as far from the buffet table as possible.
   You probably won't make a second trip to the buffet table if you have to travel farther to get there.

5. At buffets, once you get your food, if possible, sit with your back to the buffet table.
   The logic is simple: Out of sight, out of mind.  If the collection of tempting confections is not in your direct line of sight, you'll be less likely to yield to the temptation for more.

6. At a sit-down dinner or a buffet, do not have a second helping.
   Using a small plate will not help if you refill it two or three times.  No matter what the size of your plate, fill it once and leave it at that.  If your host insists that you have more, ask to take home a doggy bag.  If you are the host, do not insist that your guests take a second helping. 

7. Control your serving size.
   The rule of thumb is the palm of your hand or the size of your fist.  One serving of meat, fish or poultry should be no bigger than the palm of your hand (without the fingers.)  One serving of starch or vegetable should fit in the palm of your hand or should be no bigger than the size of your fist.

8. Choose vegetables over starches.
   Put a variety of brightly colored vegetables on your plate.  Go easy on the starches.

9. Skimp on the sauces.
   Take very small portions of any food swimming in sauce or drowning in cheese.  When possible, have the sauce on the side and use it sparingly.

10. Have dessert, but do so in moderation.
    Don't deny yourself dessert.  You'll feel like you are on punishment if everyone except you is feasting on sweets.  Have dessert, but use restraint.  Have a thin slice of pie or cake.  Offer to share a dessert with someone.  Don't be embarrassed to leave some dessert on your plate.  If you are the hostess,  make sure that fresh fruit is one of the dessert options. 

11. Savor each flavor.
    Eat slowly.  Enjoy the flavor and texture of each mouthful.  Eating slowly will give your brain time to tell your stomach that you're full.  A special part of your brain, the satiety center, tells your stomach that you've had enough.  It takes 15 to 20 minutes for your satiety center to kick in.  Eating slowly will give your brain plenty of time to send your stomach the stop signal.

12. Push away from the table.
    When you push away from the table, it says that you are finished eating.  If possible, excuse yourself from the table.  If you cannot excuse yourself from the table and others are still eating, ask for a glass of water with lemon and sip it slowly while they finish.

13. Drink plenty of water.
    Drink a glass of water before you eat.  Sip water with your meal.  Have a glass of water after you eat.  You'll stay well-hydrated and you will feel full.

14. Avoid mindless munching.
    Nibbling on chips, dips and nuts is one way to keep busy when you're uncomfortable or bored in a social situation.  But these salty, fat laden calories add up.  Find someone else who looks bored or uncomfortable.  (They will be nibbling too.)  Introduce yourself and start a conversation.  It's not polite to talk with munchies in your mouth.  If you are busy talking, you will eat less.

15. Discuss while you dine.
    Again, since it's not polite to talk with your mouth full, if you engage in conversation, you will be forced to eat at a slower pace.  This will give the satiety center in your brain a better opportunity to communicate with your gut and determine when you've had enough to eat.

16. Enjoy a calorie-free cocktail.
    Sip on sparkling water or club soda with a twist of lemon or lime.  It will fill you up and eliminate the empty calories found in soft drinks and alcohol.

17. Maintain your exercise routine.
    Make and take time to exercise.  If possible, schedule a workout before the party.  (Make sure you have plenty of time to shower and dress for the party.)  Exercise is an excellent stress reliever.  It increases the endorphins in your brain.  Endorphins are chemicals that make you feel good and suppress your appetite.

18. Take time to renew your body, mind and spirit.
    Life can be stressful.  You may respond to stress by snacking.  Instead of snacking, spend time with God.  Spending time with God is the ultimate refreshment.  Make and take time to rest, meditate on the word and pray.  Thank God everyday, for giving you a reason to celebrate.

Psalm 118:24
This is the day the Lord has made;
We will rejoice and be glad in it.

Enjoy the Christmas season and ...

Share the health.

Deborah White, MD, MBA

Unopened Gifts: Love and a Sound Mind

In an earlier posting, I stated that God has given you the gift of power.  But there are two other gifts that complement the gift of power.  You definitely need them both in order to use power appropriately.  Those gifts are the spirit of love and a sound mind.

2 Timothy 1:7
For God has not given us a spirit of fear, but of power and of love and of a sound mind.

God has given you the spirit of love and a sound mind because He loves you.  But you cannot fully tap into these gifts if you do not have a relationship with God.  So what are you waiting for?  Establish a relationship with God.  Unwrap the gifts He has for you and use them wisely.

Share the health.

Deborah White, MD, MBA

Clutter Conquest Tactic #7: Clear your clothes closets.

Start with the casual clothes you haven't worn in at least one year. Try on each item.  Take a good look in a full length mirror and be brutally honest when you answer the following questions:

Does it still fit comfortably?
Does it look good?  So good that you love it?
Does it match something you wear frequently?

If you can honestly answer yes to all three questions, keep the item and hang it near the item it matches.  If you answered no to any one of the questions, put the item in one of three piles: Ditch, Donate, Sell.  Proceed accordingly.  Do not waste time convincing yourself that you'll lose weight and "get back into it".  If you do lose weight, reward yourself with something that will not clutter your home. 

Repeat this process with your work wardrobe and with your dressy duds.

Share the health.

Deborah White, MD, MBA

December Health Reminders

The Christmas season has arrived and there are a few key health reminders to keep in mind:

You need to stay fit while you feast.
You need to make sure that the toys and gifts you buy are safe.
You need to celebrate the Christmas season without jeopardizing your financial health.

I will share some thoughts on each of these topics in the days ahead.

Share the health.

Deborah White, MD, MBA

Unopened Gifts: Power

Power is the authority, ability or capability to do, act or to accomplish something.  One of God's gifts to you is power.  My question is:

Have you unwrapped the gift of power?

Psalm 68:35
O God, You are more awesome than Your holy places.
The God of Israel is He who gives strength and power to His people.
Blessed be God!

God has given you the power to speak into your life and the lives of others.

Proverbs 18:21
Death and life are in the power of the tongue,
And those who love it will eat its fruit.

God has given you the power to get and enjoy wealth.

Deuteronomy 8:18
"And you shall remember the LORD your God, for it is He who gives you power to get wealth, that He may establish His covenant which He swore to your fathers, as it is this day.

Ecclesiastes 5:19
As for every man to whom God has given riches and wealth, and given him power to eat of it, to receive his heritage and rejoice in his labor—this is the gift of God.

God has given you power because He loves you.  But you cannot tap into that power if you do not have a relationship with God.  So what are you waiting for?  Establish a relationship with God.  Unwrap the gifts He has for you and use them wisely.

Share the health.

Deborah White, MD, MBA

Clutter Conquest Tactic #6: Subdue your sentimentality.

 Why do you still have the cancelled checks from your first checking account that you closed 30 years ago?  Get a shredder and get busy!  If you have grown children, don't make your home a shrine to their childhood.  Give them 30 days to retrieve any old books, old school projects, old toys or trophies taking up space in your home.  If after 30 days any childhood memorabilia remains, ditch it, donate it or sell it.  If divesting yourself of these mementos is painful, take digital photos and create an electronic scrapbook.  Then proceed to ditch, donate or sell.

Share the health.

Deborah White, MD, MBA