The Dangers of Second Hand Sugar

After being told last year that "Sugar is Poison" by a naturopathic doctor at Canyon Ranch, I have tried to use that as a mantra when faced with a delectable dessert or the prolific office candy dishes full of chocolate treats.  Sometimes repeating the mantra to myself works, but lately more often than not, it doesn't and I succumb to what is placed in my path even if I never intended to.  I know how Eve must have felt. 
So when I saw an ABC News blog post this week with the headline, "Sugar as Dangerous as Alcohol and Tobacco?", it got my attention because of my ongoing attempt to understand my own behavior.  The post reported on an article published in the journal, Nature, in which physicians from the University of San Francisco editorialized their views that sugar should be regulated, in much the same way as alcohol and cigarettes.  They say that "supply side" restrictions have had some success in moderating behavior and preventing some of the harmful health effects of those substances.
I'm all for regulating sugar.  When I worked as a consultant to a health care foundation, our CEO had the sugared sodas removed from the office and restricted the food that could be brought in to the office -- no dumping of excess Halloween or holiday candy or celebrations of birthday parties with cakes.   "We're a health care foundation; we shouldn't be serving donuts."
It is easier to control behavior when the environment in controlled.  Much of the sugar I end up consuming is second-hand.  I eat it because it's there; somebody else put it there.
Anyway tomorrow I am off to another stay at Canyon Ranch; looking forward to a session on sugar addiction.  I need detox. 

No Vacation from Too Many Choices

If you are looking for a quick getaway from Pittsburgh, Philadelphia or the DC area, consider  Bedford Springs.  It's got a lot to recommend it, especially as fall begins to re-color the landscape.  The resort is chock full of historical documents, photographs and artifacts, from the era when Bedford Springs was the edge of the frontier up through its magnificent restoration and reopening in 2007.  The spa, with its mineral baths and European trained aestheticians (I could only understand about half of what my Polish facialist said) is exquisitely appointed.  And for those of you who are golfers, they have that too. 
It was the summer White House for the only President from Pennsylvania (and the only bachelor one), James Buchanan.   Two other Presidents visited there, John Tyler and Ronald Reagan. 

Desk used by James Buchanan during his years of summering at Bedford Springs



I thought that perhaps by sitting at James Buchanan's desk, I could break my current writers block (or more specifically, a blogging block).  It's been tough to blog about my current state, which can best be described as erratically compliant and frequently off-track in the eating part of this journey.  I am moving just fine, keeping up with my exercise routine (and the fitness center at Bedford Springs is small, but adequate).  There are several blog posts in the queue, in various stages of progress.  One fact that keeps swirling in my head since I first read about it in the Canyon Ranch Magazine is that we make 200 different food decisions a day.  This comes courtesy of the Cornell Food and Brand Lab and its Director, Brian Wansink.  Yes, people actually research this stuff -- and the results are actually helpful to understanding why making lasting change is so challenging.  
I understand that stopping smoking is difficult and that the urge to smoke is one of the strongest addictions to break.   But the decision is easy and it is only one decision.  Making it stick means repeating the same decision over and over again. 
But decisions about not just what to eat but about portion size come at me from all directions.  First I was skeptical about the 200 number.  Then I got to thinking.  The opportunity to make good and bad choices related to food starts from the moment I wake up until the moment I fall asleep (and occasionally in the middle of the night).   And the barrage of conflicting and confusing dietary advice compounded by vagaries of blood sugar readings added to the unpredictable nature of when and how food decisions present themselves adds up to the exhausting reality that it is possible to make 180 good decisions, and another 20 or 10 or even one that totally screw up the best laid plans.  I have learned that planning is best and that pre-controlled portion size works for me.   And beginning again and again. 

Simple Answers to Vexing Questions

Remember the Baltimore Catechism?  Those of us of a certain age sure do.  Written in question and answer format, we were required to commit much of it to memory, so we could readily cough up the answers to questions like, "Who Made Me?".  ("God made me", is the quick, semi-automatic response).
There was brevity and clarity associated with these crisp responses; but I can't say that I have been able to resolve the more challenging questions life has presented me by pulling out and applying memorized answers.  Lately though, some similar questions and the resulting knee-jerk responses have actually been helpful in this journey to better health and well-being. 
I once read a recommendation to avoid eating (or drinking) any food or drink that your grandmother would not recognize.  That feels right--wine's OK; Mike's Hard Lemonade, probably not.   Piece of fruit, good.  A 'gotta have it' treat from Coldstone Creamery?  Don't think so. And my grandmothers likely ate pretty good stuff -- bread, pasta, vegetables, fruits.  My maternal grandmother was a wiry, trim woman.  My paternal grandmother was a bit broader and my overall build seems more to resemble hers. I have previously described my strong family history of diabetes.  So maybe the 'grandmother test' isn't the best. 
I've been thinking more about applying the 'God-Baltimore Catechism' test to the "Can/Should I Eat This?" question.  I've been asking myself, "Who Made This?"  If God did make it and it is still looks close to the way He made it, then I'm thinking it's probably fine.  So, blueberries, yes; blueberry cobbler with ice cream, no.  Fish or meat?  Hey, I think Jesus ate those!  Pasta?  That's a tough one -- it is processed.  For awhile I am taking a pass.  And chocolate?  Don't think so.
That still leaves lots of options.  It's fresh corn season; tomatoes and cherries too.  And something is working, albeit verrrrry slowly. Down another pound this week.  Total of 10 pounds off now (pCR or post Canyon Ranch) and just over 27 in total.

A Letter from Canyon Ranch

A letter arrived,  postmarked June 14, return address Canyon Ranch, tag line "The Power of Possibility (r)"  It was addressed to me in my own handwriting.  I had no recall of having written it -- kind of like those postcards you fill out to yourself at the dentist office and they mail to you to remind you of your next appointment.  Whatever had I written to myself?  I procrastinated about opening it -- mostly because I thought it would contain some letter reminding me that there are things I planned to do that I have not done--you know the lose 15 pounds in 15 days types of promises to oneself.  After about a week, I peeked in the envelope and pulled out a one page document, titled, 'Commitment to Myself' and dated March 23, 2011.  On it I had written a total of 38 words.  Three statements of commitment to a healthier style and three changes that would be apparent three months out. 
I was pleasantly surprised.  Perhaps I did learn something new there about behavior change.  The commitments I made were modest -- to incorporate the recommendations for diet change and exercise and to apply my personal values.  The changes I hoped to realize have been.  They were modest also, having to do with how my clothes fit, my ability to do more challenging yoga and having lower blood sugar levels.
Every day brings challenges and there have been setbacks.  Three things I have learned so far in this journey that I talk to myself about consistently.

1. Stay in Today (forget yesterday and don't worry about tomorrow).  There is a reason why the Lord's Prayer speaks of 'our daily bread'.  I only make positive progress when I keep myself firmly planted in the present moment.
2. Small Changes.  Things like taking the stairs, walking to local destinations (church, coffee shop), parking a longer distance from entrances and remembering to move instead of sit when I can.
3. Simple Pleasures.  Farmers markets and more real food (I ask myself -- "Who made this and What's in it?")  I'm beginning to prefer a more basic diet of fruits, vegetables and meats.  And wine, in very small amounts has really helped.  

Other results?  Went to Weight Watchers this morning.  Down a total of 15 pounds since the beginning of the year, nine since Canyon Ranch (and 27 since my all time high).  Not earth shattering, but my goal has always been to get 50 pounds off -- 23 more to go and eight months to go. 

Mantras and Self-Talk

Since I am 'minding' this week, a cognitive behavioral technique (and one also taught in yoga and meditation) is the use of a phrase that you tell yourself over and over again. You come up with the word or phrase based on what resonates with you or you can use a 'canned' one suggested by others for this purpose. 
One of my favorite phrases I use during the final segment of a yoga practice is "Be still and know that I am God".
Lately, I have begun to speak a phrase to myself during the day as a way of focusing.  At CR, Dr. Murray told me that for me, sugar is poison.  Forget those so-called experts who say that diabetics can eat sweets in moderation.  Those three words, sugar is poison, have become the go-to phrase I say to myself when the situation around me demands a choice on my part.  Last night, I attended a community event with work colleagues.  It was a true "special event"  and I ran into some old friends and acquaintances and we laughed and talked and got caught up on each other's lives; and met some interesting new people. 
And, oh the food!  It was dinnertime and the buffet spread was beautiful and included good choices; at the end of the line there were the desserts that usually call my name until I respond.  But, I told myself over and over again, "sugar is poison, sugar is poison".  And last night it worked. 

I Feel Good and Portion Control

You know those commercials for fiber or laxatives or something like that to the tune "I Feeeel Good"?  Well, I do feel good.  This morning I weighed myself and that number is down nearly five pounds since last Saturday.  But there's more.  The naturopathic doctor at Canyon Ranch (CR), Dr. Kevin Murray, recommended dietary changes that resulted in immediate and dramatic results in my blood sugar and overall energy level and mood.  It makes me want to cry, because I am a smart person -- I read, think and for heaven's sake, work in a hospital with doctors, dietitians and educators.  I have tried very hard to adopt a healthy lifestyle, but cravings and mood issues have consistently driven me off track.  The 50 minutes with Dr. Murray were worth the price of admission to CR.
A few words about portion control -- look at your hand -- see your thumb -- if you have a slice of a dessert, that is about the length and width of the ones we got a CR.   Bend your thumb at the joint -- the length and width is about the size of their chocolate mousse serving.  So, it's quantity and quality. 

Connecting the Dots at Canyon Ranch

Clare just drove off to return to Boston; Spring Break is officially over.  Four days, 11 lectures, nine exercise sessions, four consults (naturopathic doctor, diabetes educator, nutritionist and exercise physiologist) and three cooking classes (the last one just about an hour from now) -- this constitutes the educational portion -- there will be more later on the eating part, particularly portion size -- of my Canyon Ranch experience.  And, off the program, I asked to meet with the Human Resources Director here to see what I could learn about how they recruit, train, feed, promote wellness and reward their employees.  I am well aware that most people could not do this experience and I am grateful (one of the lectures was on gratitude) to be able to do it, share it with Clare, and develop an even better plan to put flesh on the bones of my initial plan to Eat, Mind and Move. 

Don't you love stories?  This is from the lecture on 'Taking It Home'. 

Tapping Story
"Ever heard the story of the giant ship engine that failed?  The ship's owners tried one expert after another, but none of them could figure out how to fix the engine.  Then they brought in an old man who had been fixing ships since he was a youngster.  He carried a large bag of tools with him and when he arrived, he immediately went to work.  He inspected the engine very carefully, top to bottom. 

Two of the ship's owners were there, watching this man, hoping he would know what to do.  After looking things over, the old man reached into his bag and pulled out a small hammer.  He gently tapped something.  Instantly the engine lurched back to life.  He carefully put his hammer away.  The engine was fixed.  A week later, the owners received a bill from the old man for $10,000.  "What, the owners exclaimed, "he hardly did anything."   So they wrote back and asked for an itemized bill. 

The man sent a bill that read:  "Tapping with a hammer -- $2.00;  Knowing where to tap -- $9,998. 

Moral of the story?  Efforts are indeed important, but knowing where to make efforts in your life makes all the difference" 

Sugar is Poison

Dateline, Canyon Ranch --  I learned a lot today.  The Canyon Ranch experience will take awhile to digest and write about.   In addition to 'sugar is poison', pasta, even the whole wheat kind, is right up there with sugar in the 'do not eat' category.  Dan, you had it right when you told me what I was doing wasn't good. 

Spring Break

Oscar Wilde once said that “youth is wasted on the young”.    I feel the same way about Spring Break.  After all, college kids get Christmas break, Easter break, summers off and all those long holiday weekends.    Starting Sunday, my third Spring Break experience begins with Clare.   No, we are not planning on getting into a drunken stupor and sunburned in some exotic location, although we have done that (the sunburn and exotic location, not the drunken stupor).  We are going to a real, honest to goodness, health spa.   I keep hoping there is some herb, spice, acupuncture, acupressure, vitamin supplement, meditation, yoga posture or pill that will make my numbers better – or maybe even cure me!  But deep down, I know better.  The schedule is full of lectures, fitness evaluations, exercise classes (kettle bells, anyone?), hikes and cooking demonstrations.   It will be fun to see Clare and to travel; more later.