You probably heard it: On average, people gain fifteen pounds in the first few years after their wedding.
It is only natural that we want to pamper our spouses and want to feed them – the birds and the animals do it. The point is to put the right and healthful morsels in your spouse’s mouth. Because food can hurt. And food can heal.
Also: Get moving – together! Because marriage can be more than watching the same TV programs for fifty years from the same sofa.
Here a few ideas:
- Attend a cooking course together
- Alternate who prepares breakfast and cooking dinner - and then discuss after which meals you feel better
- Stop all snacks, preferably before you have children who will follow your example
- Plan an outdoors activity every weekend: a hike, a bike tour, a walk, a (healthy) picnic, a dive - whatever moves you
- Have sex often – it’s good for the marriage and good for the immune systems
- Take turns on a simple rowing machine/stationary bike in front of TV
- Eliminate all dairy (butter, cream, yogurt, milk, cheese, etc.) most of the time – and experience the difference
- Find recipes for a sinful birthday cake made without flour (hint: Viennese walnut cake - made of nuts and cream)
- Don't spend your money on juices and soft beverages; stick to water, herbal teas, green tea, black tea.
Hug and kiss and touch often – and have a happy marriage! Read More
Blog: On Health. On Writing. On Life. On Everything.
The Wolf That Ravages - Lupus
July 31, 2011
Lupus is Latin for “wolf” - an apt name for a disease that may maul your skin and inner organs relentlessly. Lupus is a group of autoimmune diseases that can affect skin, joints, blood, brain lungs, heart, and in its most feared form the kidneys, leading to kidney failure. One interesting picture produced by SLE (Systemic Lupus Erythematosus) of the brain can be an obsessive-compulsive-like disorder.
Autoimmune diseases – with all our scientific advances – are still not thoroughly understood. From experience and the literature I would consider the following steps if I were afflicted with lupus – which I am not.
1. Eliminate all dairy because casein seems to be hurting badly in lupus. Do not eat butter, cream, milk, yogurt, cheese, or any food with dried milk ingredients. For instance, “milk-free” cheese still usually contains casein. Since lupus is basically a disease of chronic inflammation in the body, it is wise to throw out all foods that contribute to inflammation – and dairy is the worse in that respect. Sugar and artificial molecules come in second. And food items you already know don’t agree with you (allergies and intolerances). Of all those, dairy has been consistently been linked with lupus and other autoimmune diseases.
2. Fish oil. Take good-quality fish oil capsules daily, about three times three. Make sure you don’t have a bleeding problem because fish oil slightly thins the blood. Also eat small ocean fish.
3. Flaxseed. If you don’t have a nut-and-seed problem, flaxseeds have a healing quality in lupus. Use olive oil for cooking.
4. Vitamin D or sunlight is beneficial in lupus, but photosensitivity (skin reactions to sun) is a prominent feature of lupus. What is a person to do? If you can’t tolerate light, take a vitamin D preparation or eat cod liver once a month.
5. Eliminate soy unless fermented. The reports about soy are not clear – sometimes soy hurts, sometimes it helps. This might have to do with two facts, namely that unfermented soy is not better than any other bean, and might even be worse as soy is one of the new mono-crops of gene-manipulated seeds. GMO are linked to lupus by some authors. On the other hand, fermented soy has done well in all studies. Miso, a good soy-sauce and tempeh are fermented soy products; tofu and the “nutritional” bars are not.
6. Caloric restriction has been shown to delay the onset of lupus. That does not mean you should starve yourself. But if you are overweight – even if ever so slightly – you should seriously focus on losing the extra pounds – which might actually happen all by itself if you eliminate dairy, sugar and other junk foods.
7. Herbs. There is a long list of herbs and plants helpful in lupus. I would not recommend any one over any others. And obviously, there might be other herbs and pants beneficial. For me it means that plant material – the way we should nourish ourselves naturally – is the way to go. So, eat a variety of vegetables. And from the list below chose food items, herbs and spices freely in your cooking. For medicinal herbs, chose one at a time and take it according to directions, until the bottle is empty, then choose another one:
Alfalfa sprouts
Antrodia camphorata (a medicinal mushroom)
Apples
Astragalus
Basil
Brussels sprouts
Bupleurum chinense (and other Buleurum species)
Celery
Chamomile (Chamomilla recutita)
Cilantro
Clover
Cordyceps sinensis (a medicinal mushroom)
Curcumin (in turmeric and curries)
Gentiana macrophylla
Green tea
Legumes (beans, peas, lentils, garbanzo)
Lotus flower (Nelumbo nucifera)
Mugwort (Artemisia vulgaris)
Oregano
Parsley
Pycnogenol (French Maritime Pine bark extract)
Rheum emodi
Royal jelly (a honey bee secretion)
Sophora flavenscens
Spinach
Tarragon
Tripterygium wilfordii
Wormwood (Artemisia absinthium, notoriously bad for the brain – absinth! So consult an herbalist for this)
8. Vitamin E and DHEA have been beneficial in lupus, but I would not take them without consulting a physician because both may have side-effects.
9. Avoid mineral oils (lipstick, lotions, creams, etc.) as mineral oils have been implicated in the development of lupus.
10. Certain vaccinations, especially hepatitis B, have been brought in connection with lupus. The jury is still out on that – but think twice before you get an unnecessary vaccination.
11. Exercise moderately.
12. Do sauna regularly for detoxification. Take a cold shower after a hot one to regulate your immune system.
13. Get enough sleep. Your body needs to repair during sleep.
Lupus might be what I like to call the canary diseases: Certain foods and lifestyles hurt all of us. But in some – the canaries – the damage shows earlier. Read More
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Fast Will Not Last – A Step-By-Step Weight Loss Program
May 4, 2011
Fast Will Not Last – A Ste
After politics, I better return to my own turf. My forte is one-to-one talking with on people, not saving the world.
Ali - on Roanne Weisman’s blog Own your Health - has asked me this question: How can I lose weight fast?
Truth is: Fast will not last.
Most common request seems to be: “Now it is May – can you help me lose fifty pounds till September, because I will marry in September.” My answer is always: “No!”
Weight loss should be really slow so that the body does not go into survival mode and defies weight loss. As disappointing as this may be, it is the only way to success. Yo-yo dieting has been shown to be especially detrimental to the heart, so don’t even start that process!
Here are my rules:
• Do not lose more than two pounds per month!
• Weigh yourself every morning.
• If you inadvertently lose more than two pounds per month, don’t gloat about, and don’t be disappointed if you regain some of that weight.
• Once you have lost those two pounds, put your focus on keeping off those two pounds. The real challenge is to not regain any pounds during the month.
• Weight loss does not happen by diet alone, and not by sweating hours in the gym. Weight loss comes from a healthy lifestyle.
• One of the most important parts of that healthy lifestyle is getting enough sleep. Sleep deprivation leads to high stress hormone levels in the body, which leads to cravings and overeating.
• The next day is won the evening before: Prepare breakfast and lunch, and plan dinner for the next day, then go to bed early. Don’t hang around in front of TV or computer beyond your “tired point” – because then you get a second wind and can’t fall asleep. Best bedtime is between 8.30 and 10.00 pm. If you think you can’t do that every night, give it a try one evening per week – and observe the difference in how you feel.
• Below is the step-by step program. Take a new step either every week or every month, or when you feel you need to do more for your health, or when the weight loss progress stalls.
• The most important question: Is your weight loss goal realistic? If you are of Dutch ancestry, you might never get to be a dainty as many Asians are (only a rule of thumb – there are small Dutch people, and large Asians!). For that look up your BMI - for instance here: http://www.aarp.org/health/fitness/info-05-2010/bmi_calculator.html?CMP=KNC-360I-GOOGLE-HEA-FIT&HBX_PK=bmi&utm_source=Google&utm_medium=cpc&utm_term=bmi&utm_campaign=G_Health&360cid=SI_148921798_7430108821_1.
• Your BMI will give you a weight range. If you are small-boned, you should be at the lower part of that range, if you are big-boned, at the higher end. How do you know about your bones? Compare your wrist bones with those of other people to get an idea where you stand.
• If you still have a protruding belly, you are not at your ideal weight.
• In every meal have some protein and some good fat. Legumes provide protein.
• Most important is your intake of vegetables, which should be mostly cooked, especially in the winter.
• Cut down on meat to once a week, and do not eat deli and sausages at all. Have some fish – preferably small fish.
And here are the weight loss steps:
Step # 1: Buy a green leafy vegetable (chard, spinach, kale, dinosaur kale, kohlrabi greens, etc), cook it with olive oil and garlic - and eat it.
Step #2: Leave out all soft beverages - including "diet" beverages.
Step #3: Drink herbal teas when you are thirsty. Or plain (or filtered) tap water. Don’t drink bottled water.
Step #4: Leave out all dairy (cheese, milk, yoghurt, etc). Milk is a highly inflammatory substance, totally alien for people beyond infancy, that leads to all kinds of diseases besides obesity: diabetes, arthritis, depression, cancer, allergies and asthma, heart disease, and so on.
Step #5: Buy a root vegetable (red beets, celeriac, turnip, etc), cook in salt water until just soft enough to pierce with a skewer. Serve with olive oil, pepper and salt as a warm salad. Rutabaga, because it is usually waxed, needs to be peeled before cooking. Cut in cubes, boil with a bit of water and pepper and salt.
Step #6: Go for a daily walk. Best is during lunch hour, for the anti-cancer effect of light. Ten minutes in the beginning is fine. Go with a friend – so that you may stay with this habit.
Step #7: Leave out all sugars. And don’t use any sweeteners. They fool the body into thinking you get sweets – and then your body wants more food. Besides, most sweeteners except stevia carry their own health concerns.
Step #8: Find a new vegetable every week in your supermarket – try out what you don’t know (most vegetables are delicious with garlic and olive oil). Some fat is required with all vegetables because otherwise you cannot absorb the vitamin A in them.
Step #9: Leave out all grains and starches until you have your ideal weight. Then you might re-introduce some whole grains – but only if you are not regaining.
Step #10: Observe how much you are actually sitting during the day. Sitting is detrimental to your health – and of course, we are a sitting culture. Think about ways to move more: Putter in the garden, clean out the attic, walk a dog, play with the kids, ride a bicycle. The German philosopher Immanuel Kant recognized this principle and kept his handkerchief at the other end of the room, so that he had to get up from his desk to blow his nose. Try to come up with your own – and better - movements!
Step #11: Stop all margarine, spreads and butter. If you still eat bread, dunk it in olive oil.
Step #12: Volunteer somewhere – in a shelter, a soup kitchen, a church, a political campaign, a gardening project, a reading help for youngsters –to get out of the house and do good!
P.S. This is a long entry. But it boilds down to two points:
1. Vegetables, vegetables, vegetables - eat more, and more varied!
2. Put more movement into your day - little movements here and there.
P.P.S. Recheck this blog - I might add new points as they come up! Read More