Healthy Living in a Hectic WorldSelf-Care Strategies to Fit Your Busy LifestyleBy Dr. Jeffrey Tucker If you're looking to get motivated to stay in shape for a lifetime, but are struggling to find the time or energy, look no further than Jack LaLanne for inspiration. Last summer, I had the pleasure of meeting Jack - I was teaching a class at the same seminar he was giving a talk at. Prior to hearing him speak, I had no idea of all his incredible accomplishments. For example, he swam from Alcatraz Island to Sausalito (approximately five miles) - handcuffed! He performed push-ups for 1 1/2 hours continuously. He swam an incredible distance (not five miles, mind you) while towing 70 boats with a person in each boat! When I met him, he was 93, clear-headed, articulate, had good posture and looked fit. Jack's daily morning routine still includes two hours of exercise: He lifts weights for an hour and then goes in the pool for an hour. He also takes lots and lots of vitamins and minerals. Jack begins each and every day with 50 grams of soy protein. He is not completely vegetarian, but he doesn't eat chicken, red meat or white sugar. He gets most of his protein from egg whites, soy protein and occasionally fish. Jack's diet is not a low-carb diet, but he does stick strictly to natural grains such as brown rice and whole wheat. He also eats at least 10 fresh, raw vegetables a day. He hasn't had dessert since 1929 and never eats between meals or after 9 p.m. At the class he was teaching, Jack said something I thought was very powerful, yet so simple: "Exercise is king, nutrition is queen, and if you put them together you build a kingdom!" Let's talk about how you can build your own "kingdom" even in the midst of your hectic, stressful life. Like Jack, I believe anyone can improve their physical condition if they really want to and are willing to do something about it. CHALLENGE Your Body Do some form of intense exercise every day: Exercise intensity is more important than exercise duration. Higher levels of physical fitness reduce the risk of heart disease and early death. Try to achieve a burn rate of greater than 10 calories per minute. If you go to the gym two to three times a week and spend 30-60 minutes per session, you can focus on 10-minute high-intensity sessions on your off days (see routines below). Our bodies are designed to move in different ranges and multiple planes of motion on a regular basis. Today, because of computers and prolonged sitting, we don't get a variety of movements like our ancestors once did. Tip: If you take 20-30 minute walks for your exercise, be intense about it - walk faster than you're used to. Raise the cardiovascular value of walking by lifting and pumping your arms up overhead and back down to shoulder height. Carry a 1-, 2- or 3-pound free weight or kettlebell in your hands while walking. Be sure to raise the hands fully overhead. Use the interval training concepts while doing this exercise: pump the arms overhead for a minute, then keep them at your sides for a minute, then repeat. Keep alternating between the two maneuvers as you continue walking. The 10-minute total-body workout: This entire workout will take you about 10 minutes. Do each exercise for 20-30 seconds, rest for 20 seconds, and then start the next exercise. Continue the circuit of 20-30 seconds of exercise, followed by 20 seconds of rest, until you've done all eight exercises. This is one "circuit." After you complete the circuit, rest 90 seconds (longer if you feel you need it). Then do a second round. Sample Workout #1
FEED Your Body Eat the right amount of calories: We all want to avoid getting sick. In order to maintain our immune system, we need proper amounts of calories, especially from protein. When your protein and calorie intake are deficient, your body's priorities become keeping your heart beating and your lungs pumping (functions needed for our body to survive) while your immune system is depressed, leaving you susceptible to infection. Too few calories will also lead to weight loss, which generally isn't a good thing if you're already at a healthy weight. When you monitor your body weight on the scale, it shouldn't move more than a pound or two in either direction in a given week. If you're losing weight, slowly add some healthy foods such as lean proteins, vegetables and mixed nuts. If you're gaining, cut back a bit on your portions. Eat a variety of colorful vegetables: Nine servings of vegetables are recommended per day. (If you can do 10, like Jack does, go for it!) I usually recommend no more than two to three fruits per day. Boost the health benefits by eating different colors of produce. This is called the "technicolor" plan. Unless you're following the most stringent first stage of the Atkins diet, you should be able to consume 60-120 grams of carbs a day (depending on your weight and exercise level). Long-lived, healthy people eat a lot of plant foods. Vegetables supply fiber, antioxidants, flavonoids, and indoles. You are going to start hearing more and more about phytochemicals and phytonutrients being used as disease-fighting foods. Eat after you exercise: The right amount of exercise enhances immune function, boosts energy and can elevate your mood. Too many people are doing the same workout over and over without any progress being made. You are either losing fat or you are not. You are either adding muscle or you are not. You are either improving your looks or looking worn out. You need to make sure your muscle system has all it needs to repair itself from vigorous workouts. What you eat after your workout will help build muscle. Here are some good examples of foods to eat immediately (no more than 60 minutes) after a workout:
Additional healthy suggestions include: 1) Eat more cold-water fish like salmon for the benefits of the omega-3s. These lower the risk of heart disease, lower blood pressure, improve mood and concentration, and are good for the brain. 2) Enjoy the sun for at least 10-15 minutes, three times a week. Some of the longest-lived people on the planet live in sunny climates. Sun boosts vitamin D levels, which improves mood and enhances levels of cancer protection, and improves bone-strength. 3) Drink red wine or eat grapes. The resveratrol in dark grapes is being studied for its effect on extending life, which it seems to do for almost every species studied. 4) Eliminate sugar. Sugar's effect on hormones, mood, immunity, weight, and possibly even cancer cells is enormous - and it's all negative. To the extent that you can remove sugar from your diet, you will be adding years to your life and life to your years. 5) Keep a food dairy and exercise log. The more food records people keep, the more weight they seem to lose. REST Your Body Insufficient sleep depresses the immune system, making you susceptible to colds, upper-respiratory infections, low energy, weight gain, a tired appearance, and other complaints like feeling irritable. Even minor sleep disturbances (getting one hour less than usual) can cause a significant drop in the immune system. If you are nodding off during the day, you need more sleep. Make sure you are not drinking too much caffeine to compensate for a lack of sleep. If your coffee consumption is excessive, it could be messing with your sleep patterns and also sabotaging your immune system. Consuming more than four cups of regular coffee a day is a definite red flag. Proper sleep hygiene involves getting uninterrupted sleep, in the dark, without the television on, in a relaxing environment. To recharge and replenish your body, strive for 8-9 hours sleep every night. Start by going to bed an hour early, and ask friends and family not to call you after that time. Also don't bring work into the bedroom. If some or all of the following apply, you're not sleeping enough, eating enough, or both, for the amount of training you're doing:
Avoid Medication Heartburn and laxative remedies are some of the most common medications people purchase over the counter. This suggests that diet and lifestyle are causing symptoms that lead to self-medication. Over-the-counter treatments rarely address the source of the discomfort; they only mask the symptoms for a short time. A chronically inflamed gut ultimately may play a role in everything from gastritis, allergies, skin rashes, hemorrhoids and cancer to autoimmune disorders. Good gastrointestinal health is a critical component in reducing the state of stress in your body. If you often feel a burning sensation in your stomach and/or are regularly taking OTC medications, get it checked out. Tip: Consume a daily dose of probiotics. You can supplement with probiotics or eat yogurt, particularly probiotic-infused varieties that have high concentrations of L. acidophilus. The goal of this comprehensive exercise, diet and lifestyle program is to get you in the best shape of your life without spending considerable time doing it - because after all, how much of that do you have these days? It still takes a concerted effort on your part to take responsibility for your lifelong health. It goes way beyond how you look; it's about how you feel and about making sure you stay healthy and happy for years - maybe even as long as good old Jack. So, are you up for the challenge? Jeffrey Tucker, DC, is a doctor of chiropractic and rehabilitation specialist who integrates chiropractic, exercise and nutrition into his practice in West Los Angeles. You can sign up for his newsletter at DrJeffreyTucker.com. |