“Total Wellness” – Part 2 – The Body
By Mike Fenton
Heart & Soul Health Coaching
A healthy body is the second part in the trilogy of “Total Wellness”. The body is the physical home to our spirit and the exterior of our heart & soul. It reacts to what it sees, feels, wants and needs via a signal it receives from the brain. It carries out that signal through bodily function. In fact, if your hand, foot or any other body part starts functioning independently of the brain, something is terribly wrong.
We should want to keep our bodies healthy so that we don’t risk the chance of not being able to enjoy the simple everyday things we can sometimes take for granted.
Knowing that being overweight or obese brings on a whole list of problems from diabetes to high cholesterol to high blood pressure (which ultimately leads us to higher costs for health insurance premiums) we should use good judgment when eating and practice portion control.We can get more by eating less! In Proverbs 25:16 (NIV) we are reminded that “If you find honey, eat just enough—too much of it, and you will vomit”.
It is also very important that we use good judgment in what it is we eat and the amount of physical activity we have in our life. A poor diet and or lack of exercise can make us feel lethargic and most often we will not be as productive as we want/need to be.
A large part of the reason for the health crisis today is that were eating the wrong foods. Foods that are:
- High in salt content (most of this sodium comes from processed foods and not from our salt shakers)
- High in saturated fats – regular cheese, pizza, grain-based desserts, fried chicken and fried chicken mixed dishes, sausage, franks, bacon, and ribs, dairy desserts, burgers, tortillas, burritos, and tacos, beef and beef mixed dishes, reduced-fat milk
- High in Solid and Trans Fats
- High in added sugars – soda, energy drinks, and sports drinks, grain-based desserts, fruit drinks, dairy desserts, candy, ready-to-eat cereals, sugars and honey, tea, yeast breads, misc. other foods
Also on the do not eat list:
- Fast Foods
- Refined Grains
Instead we should:
- Eat more fish & seafood — at least 8 ounces a week
- Eat more fresh fruits and vegetables
- Substitute healthy oils for solid fats (such as margarine)
- Lower your sodium intake
- Avoid fast foods
- Exercise more (start out slowly, maybe short walks and gradually work your exercise routine upward)
- Read food labels (many foods we assume to be healthy really are not)
- Substitute whole grains for refined grains
- Eat more beans and peas (fresh)
- Get plenty of fiber, eat more Beans — navy, pinto, black, kidney, white, great northern, and lima, 100% Bran ready-to-eat cereal, Split peas, lentils, chickpeas, or cowpeas, Artichokes, Pears, Soybeans, Plain rye wafer crackers, Bran ready-to-eat cereals, Asian pears, Green peas
- Get more potassium from – Baked potatoes including the skin, Prune juice, Carrot juice, Tomato paste, Beet greens, White beans, Tomato juice, Plain yogurt (nonfat or low fat), Tomato puree, Sweet potato, baked in skin
- Vitamin D (sunshine while out on that walk is a good source for vitamin D), Salmon, sockeye, Rockfish, Tuna, Orange juice, Sardines, Whole milk, Whole chocolate milk
- Eat/drink more nonfat or low-fat dairy products
- Replace high-fat meats with lean meats
- For some Americans, drink less alcohol (moderation, most things in life are okay if done in moderation)
- Get off your SOFAS
Source – WebMD 1-31-11
Each year the televisions get bigger and better offering us the latest in technology. The computers get smaller and more compact. Now we can even surf the internet with our phone. This is great, BUT, we are not getting enough physical activity in our lives and because of that we are seeing higher than normal rates of diabetes, high blood pressure, elevated levels of cholesterol and heart disease. Surely those are conditions you don’t want in your life.
Baseball great Mickey Mantle was quoted as saying “If I knew I was going to live this long, I’d have taken better care of myself”
The habits we form now both nutritionally as well as in how much physical activity we have in our life can and will directly affect our quality of life both now and in the years to come.
Next Month – “Total Wellness” – Part 3 – The Soul