T.V. horror

I run, lift weights, and maintain a healthy diet. I also indulge in a bit of pointless television programming when the moon comes out and the boredom sets in. Harmless, right? Maybe not so much...

New research shows that moderate T.V. viewing -- even for healthy people -- can be dangerous to the heart. "The study analyzed subjects who exercised moderately or vigorously for at least 2.5 hours each week. Those women who watched 43 to 86 minutes of television each day had higher blood pressure and triglyceride levels than those who watched less."

So, it looks like my hour of Gossip Girl and a few reruns of Full House could be less relaxing than I thought. I, like many fellow Americans, enjoy using the media box as a means of unwinding after a strenuous day of reality -- and in this country, reality could use a rewrite. The theory is that consistent periods of sitting and turning off active thought mechanisms may switch off the release of certain enzymes that break down fat in blood.

While it may be easy to mindlessly snack during television viewing, there are other activities that require more thinking, so as not to completely distract you from your fictional life. Crossword puzzles, writing letters, making to-do lists, balancing checkbooks, sewing, etc. can take a bit of your focus off the mind-numbing programming or at least keep your hands busy during commercials. Television is an indulgence, and we all have the tendency to wander off the healthy path; just make sure your detour doesn't last from Wheel of Fortune to the end of E.R.

Financial fat

I don't like to use the 3-letter "f" word, but in this case, I am referring to spending money on unhealthy behaviors. By cutting back on the following, you can save money, sanity, and your health! Time for a quick financial check-up:

-- Overweight/obese people take up to 3 more sick days than healthy people. Save the money you may be spending on cold medicines and humidifiers by making nutritious food and activity part of your daily life.

-- Cigarettes are a huge money waster, not to mention disastrous to your skin, mouth, lungs, etc. Put away the money you would have spent on packs and health care costs, or use it to buy Nicorette.

-- Nothin' beats home cookin'. Going out to eat can be fun for special occasions, but cooking at home will save you money on ingredients, and you can re-use them or save the leftovers. Also, since you are in control of the food and portions, there's a much greater chance that the meals will be healthier.

-- Feeling sad? Exercise has been shown to be just as effective as some antidepressants. Go outside for a quick walk or hop on a bike for a trail ride. Even getting some sun can wake you up and lift your spirits. Sure beats the hefty prices for therapy!

Some people feel they will only get a good workout if they join a fancy gym, but most people don't know how to use a basic squat machine. Hit up a sporting goods store and buy your own home gym to save dollars. All you need are dumbbells, a jump rope, a resistance band, and a DVD player (if you take that route). Make use of stairwells, benches, chairs (NOT for sitting!), and playgrounds to rev up the intensity.

Saving money and being healthy is possible. Going organic? That's a post for another day...

Food court conundrum

After spending money I don't have on two new pairs of shoes, I decided to brave the dangerously tempting food court for a post-shopping snack. I willingly passed right by McDonald's, Panda Express, Popeye's, and Taco Bell, all with lines reaching way out to the devouring diners at the plastic chairs and tables in the center of the sunlit three-story square. The mall didn't seem very crowded, so I pondered the reason for the avaricious throngs in front of these particular counters.

Then I came upon a counter with a lighted green sign and buffet-style compartments featuring dozens of toppings for mixed greens, spinach, and/or green leaf lettuce. The vegetables, cheese crumbles, nuts, and fruits glowed with their respective colors and emitted nutritious wonder behind the plated glass. Suddenly, I had been standing there for about 30 seconds, and I realized that I could ogle these fresh feast components because there was no one in line for "Salad Creations." Shoppers who had already indulged on clothes, jewelry, toys, etc., had decided to continue their splurges by making Kelly's Cajun Grill, Villa Pizza, and Great Steak & Potato Company a part of their allowances. I wanted to scream "WHY?!" into the crowd, but I knew it would take more than little old me to convince these people to alter their diets. Unfortunately for some people, it will take sluggishness, fatigue, diabetes, or heart problems to get these folks to fixate on their food intake. The pressure of the media to be thinner, taller, better will cause them to turn to Larry's Cookies or Auntie Anne's Pretzels for comfort. The rise in health care costs will concern citizens that there is no hope to heal and that a 99-cent cheeseburger is a better deal than a $7 salad. It's going to take a lot to turn some people around, but I know it can be done.

A start can be found on the website, Eat Better America. Visitors can find inexpensive and creative ways to incorporate healthier eating into their lifestyles.

Although I may come off pessimistic and ashamed of my country's culture, I do have hope that we will prevail, just as we have through war, bipartisan conflict, and economic fallout. So toss that muffin, grab a banana, and go for a walk; enjoy the natural wonders of your world.

Break the fast

Breaking the fast is one of the most important things to do for your body; you have just gone 6 to 8 hours without nourishing yourself and you need to replenish your fuel reserves for the day. Some of us can't bear the thought of eating so early in the day, and some of us eat early dinners and wake up ravenous. For the latter, see below for the worst foods for your waistline before you've even had a 200-plus calorie Starbucks drink. Starting out on the wrong foot could have you limping all day long.

• hash browns -- Oily, fried, and usually dipped in sugar-laden ketchup, these tots don't need to totally disappear from your diet, but they should be saved as an accompaniment to a burger or steak.


• cinnamon roll -- Some of you may be thinking that if you start your day with sweets, you will get the craving out of the way and be able to eat healthy for the rest of your waking hours; think again. A cinnamon bun may be considered a morning-time treat, but it's the same as eating a few chocolate chip cookies or a jumbo slice of cake. It may get you pedaling, but it won't keep you going. Any pastries, for that matter, should be saved for the "treats" category because they won't give you the pep you need to make it to lunch.


• hotcakes with syrup -- A stack of flapjacks with sugary syrup hardly counts as a long-lasting breakfast. Carbs are fine for some energy, but incorporate protein, like a small omelet or hard-boiled egg, for sustainable power. Also, ditch the syrup and use fresh fruit as a topping instead.

Keep in mind: protein gives you lasting energy and carbs can suck it dry, so try to balance both. Eggs, milk, and peanut butter are great starter compliments to a slice of toast or half of a bagel. Your body will let you know what works for you. Start healthy, stay healthy by putting the "do" back in cock-a-doodle-do!

The latest E.D.

Just in case you thought there weren't enough issues with food, body image, and weight in this society, experts have developed yet another eating disorder known as "orthorexia." Psychologists and medical professionals define this disorder as an obsession with eating healthy, particularly fixating on good foods versus bad foods. Since when did eating the right foods and taking care of your body become disordered? These professionals say some may take it too far.

The article goes on to mention that eating healthy and maintaining a balanced lifestyle are obviously smart choices for a more productive life, but when this focus intervenes with daily activity to the point of stress or complication, it can foster not-so-healthy behavior. These criteria match those of any disorder or addiction that control one's life, but does that mean we need to associate a disorder with any obsession (video games, frappucinos, Gossip Girl)?

If anything that interferes with daily life can be considered a disorder, there are infinite diseases to be named and inevitable long lines at the therapist's office. In a world where there is a Starbucks on every corner and a McDonald's on the next, poor food choices are practically forced upon us. I admit that there are certain foods I stay away from because of the physical discomfort they cause, but I try to indulge every once in awhile because I enjoy both good and not-so-good foods.

The basic reminder is that moderation is key. Life is too short to skip a Christmas cookie in December or forgo chocolate ice cream on the Fourth of July.

What I meant was...

Sure, people in this society want to lose weight and have every intention to tell themselves, "Tomorrow is a new day, and I will order a salad instead of a burger." But a recent study shows that when people come face to face with a food decision, they almost always go for the unhealthier indulgence rather than the mindful choice. Where's the willpower?

Researchers believed that while we may have the best intentions for our lives, we are human, and tend to make decisions impulsively or even unconsciously. We go for what we know, or what we know we will like. Those carrots and hummus may taste so-so, but they may be old and rotten too. But that chocolate cupcake? We know that will taste good!

So how can logical thinking overcome impulsiveness? The same researchers found that half of people who intend to make healthy decisions actually follow through, but all are privy to slip-ups every now and then. The moral? Try your best, and try a bit of everything.

Cup of love

I worked at a coffee shop this summer (no, not Starbucks) and my love for the caffeinated beverage not only grew, it intensified. There's something about a cool coffee concoction on a hot day or a smooth, steamy something on a cold morning that puts me at ease and fills me with splendor. Plus, who doesn't like the sweet additions like syrups and sugar? But the calories can certainly add up (see previous post on Starbucks treats), and I was witness to many blunders: whole milk, extra whipped cream, white chocolate drizzle, AND a pastry, please! I couldn't believe my ears as I rang up $5 and 500-plus calories for these unsuspecting patrons. My theory was: if they don't see the nutrition information on the menu, maybe it doesn't exist. Our pastry case was chock full of blueberry muffins, chocolate croissants, tea cakes, and the devilish "Apple Fritter", which I vowed never to try because of its enormous size (nearly both of my palms) and its doughnut-like consistency. However, I did fall victim to the peanut butter cookies upon closing time because we threw away those evil delights every night.

I ended up leaving this job because with the advantageous free coffee every morning before my full-time job came the disgust of downing two to three cookies each night after I closed up shop at job number 2. Regardless, I left the store with much more knowledge about how to make coffee drinks just as delectable with but not as dangerous:

• Sugar-free syrups -- Every shop has them, so use them! You can even buy them online if you make your own drinks at home before work (which is MUCH cheaper, too!)



• Skim or soy milk -- It's obvious that these two moo juice choices have less calories and the same or more protein as 2% or whole milk. Plus, if you opt for Silk flavored soy milk, you'll benefit from the extra sweetness factor.



• Keep it small -- You don't need an extra shot, triple venti to get you through your 1-hour morning meeting. Studies show that even just the scent of coffee beans awakens the senses and the mind, so stick with a small size. (Starbucks drinkers: The chain offers a smaller-than-tall size upon request.)



• No whip, no pastries, no problem -- Reminder: the coffee shop and the bakery are two different entities. You don't go to the barber to buy paint, so don't excuse the coffee shop for a place to indulge before you even start your day. Your drink will probably already be sweet enough if you like a few pumps of syrup and/or flavored milk, so that should be enough for the day. If you have a super sweet tooth, a chocolate protein bar or shake will do the trick AND fill you up.

Watch the crime, eat the whole time

New research is showing that watching shows that focus on criminal investigations, life-or-death situations, and/or murder plots can lead viewers to the fridge during commercial breaks. What will they think of next?

This research concludes that watching such programming that kills off characters or puts them in intense, life-threatening schemes reminds viewers of their own "impending mortality" and may cause them to spend more at the grocery store and consume all of what they bought in fear that they may die at any moment, similar to their television alter egos. "Mortality salience" - or knowing that one will die - is not the sole purpose for ordering a pizza during Law and Order, but the knowledge that we are, in fact, mortal can inherently cause us to stock up in case of impending doom.

Whether this is true is unclear and up for debate, but the subconscious connection is there. Viewers may feel tension or anxiety when witnessing traumatic experiences, afraid that they will happen to them. The "you only live once" mantra rings a bell in my ear, especially when I'm holding two pairs of shoes and cannot decide between them. But sometimes we all need distractions from our lives, and television is a free and convenient void filler.

Thinking makes us fat?

Believe it or not, studies have shown that focusing, working, and/or multitasking may increase the amount of food one consumes. This doesn't quit fit the mold of an increasingly overweight American society who is known for its indolent activity level; however, it makes sense in a workaholic metropolis like Washington, D.C.


Scientifically, the body requires more sugar to operate, so expending energy by thinking uses up these resources more quickly than watching last night's TiVo-ed episode of Project Runway. But if we stop sitting around and start reading, visiting museums, and engaging in thought-stimulating activity, will we become even more overweight than we are as couch potatoes?


Thus enters the importance of taking breaks. After every hour of work, go to the bathroom, get some water, or walk up and down the stairs in the stairwell...or at the least, stand up (like our friends on NBC's "The Office"). Let blood flow to other parts of your body and you won't be as "starved" for reinforcements.

Quaker meets the 'Bucks

Starbucks is unleashing yet another gimmick in an attempt to be the leader of the healthy food race: oatmeal. "Morning Source" is the title of the coffee giant's new menu that will feature smarter breakfast options to accompany your grab-and-go triple shot, extra foam, extra whip latte. Hopefully, this will not encourage cappuccino consumers to forgo the sugar-free syrup, whip-less, skim milk alternatives that have made their drinks healthier as well. Regardless of the efforts to stay healthy, the chain still has its faithful sippers who will never change their morning blend orders unless the economy really gets out of hand and they end up spending $40 a week on coffee. It's a pretty smart technique, however; if the healthier menu lures healthier people into one of the four stores on the block, the scintillating scent of the brewed bevs is likely to persuade visitors to order that $4 mocha with their energy bar.

Toppings for the oatmeal will include brown sugar, a fruit medley, and a nut blend. Other new items include a chewy fruit and nut bar, a "power protein plate" with 13 grams of protein, and the standard apple bran muffin, but made with whole wheat flour, oats, and wheat bran for its re-emergence on the menu. But don't worry; sweet teeth can still be satiated with venti mocha frappucinos or chocolate chip muffins.

Tailgate

Fall used to bring negative thoughts of a new school year, homework, and cold weather. Now, I anticipate the changing colors, sweatshirt weather, and football games. With colder weather comes warmer meals, often in the forms of soups, stews, and calorie-heavy dishes. However, there is always a way to make these meals lighter without losing the taste. Just because the weather is cooler doesn't mean you have to hide extra weight under baggy clothes! Here are some suggestions from Fitness Magazine:

MEAT
Pig pickin', barbecue, bar-b-que, cookout...whatever you call it, there are healthy ways to make it work. Grill up some low-fat chicken strips or turkey burgers for less artery-clogging fat. Or spice up lean lamb or chicken kabobs with chili pepper, marinades, or no-calorie mustard.

SIDES
Skip mayo for traditional pasta salads and use salad dressing, balsamic vinegar, mustard, or fat-free sour cream. Make vegetarian quesadillas with mozzarella or Monterrey jack cheese. The energy from the veggies will keep you awake for the 4-hour football fest!

DRINKS
Tea and water are the best options for beverages, but sometimes nothing makes a football game like an cold brew. Keep beer light and use low-cal, sugar-free mixes with liquor, including pomegranate juice (with multiple health benefits), whole fruit, and diet tonic.

Play ball!