Category: health

How To Prevent Holiday Weight Gain: Tips to Stay Fit

Happy Holidays! And welcome to the most wonderful time of the year. But if you have ever wondered why this time isn’t so wonderful on the waistline of your Wonderoos, you are not alone.

The November through January holiday corridor is where Americans gain the most weight. On average we gain a little over 1 pound. While the amount isn’t whaley, the problem is that most people don’t lose that weight. When you gain 1 pound at the holidays every year, the cumulative effect will have a negative impact on how you feel about yourself in your birthday suit.

According to Thomas Rutledge, Ph.D., Professor-in-Residence in the Department of Psychiatry at UC San Diego, there are 3 things you should do to avoid the annual holiday plumping.

  1. Increase your physical activity above your baseline level.

A study published in the New England Journal of Medicine looked at the weight of 3 groups during the holiday season. (With the whoop-de-do. And dickory dock.)

The first group decreased their physical activity. And these Merrymen and Merrywomen gained 50% more weight than the average weight gainers. And they shook when they laughed, like a bowl full of jelly.

The second group maintained their normal physical activity, like Steady Cousin Eddies. Unfortunately, this group gained only slightly less than the average of everyone in the study. Who knew?

The third group was “much more active” than normal. Think of that as 50% more active than normal. Which could mean taking 50% more steps than usual, or increasing the number of workouts per week by 50%, or extending their workout time by 50%. Or maybe they rocked around the Christmas tree 50% harder. Or they took 50% more Dreidel Spin classes.

This was the only group that not only did not gain weight, but actually trimmed up while trimming the tree. This is why the Turkey Trot is such a good idea. You burn your calories to earn your calories. This is a great approach this time of year.

2. Weigh yourself every day during the holidays.

In independent studies published in 2018 and 2019, regularly scaling your scale was shown to effectively prevent holiday weight gain. This means that instead of burying your head in the powdered sugar, you should face the scale every day. Because knowledge is power. And if you overdid the eating the day before, today you can underdo it to rebalance the scales. Literally.

I weigh myself every day, and track my weight on an app called Happy Scale. This allows me to see my daily weight loss trend, and take the right actions to correct for small weight gain before it becomes a big deal. (And before I become a big deal.) It also provides positive reinforcements for my good eating choices and physical activity.

Essentially, I am trying to create calorie-negative days through a combination of food intake levels and activity. Weighing myself every day is the best thing I have done to help minimize or eliminate long-term weight gain. I have found there is nothing more powerful than the long-term graphical evidence I have accumulated over the past 3 years of my body weight highs, lows and averages. I have learned to trust my proven process. Because it’s proven. And Groovin.

3) Review Holiday Food and Drink Calorie Information.

Holidays foods and drinks are different. Many of them are plum full of calories, like plum pudding. You should know how many calories are in those cookies, hot chocolate, cheesecake and eggnog before you nog them back. It will help you make better choices, and determine which treats are worth the splurge, Virg.

Here’s A Quick Calorie Content Reference Chart.

Key Takeaway

The happiest holidays are the ones that help you start the new year fitter, not fatter. So make sure to increase your physical activity over the next 2 weeks. Get on the scale every morning for motivation to make good food and activity choices the rest of the day. And arm yourself with caloric information about your go-to holiday treats, so you can budget your calories effectively. By avoiding a one-pound weight gain this and every holiday season, you will reap the benefits for a lifetime.

*If you know someone who could benefit from this message, please share it with them.

+For more of the best life lessons I have learned check out my book, What Does Your Fortune Cookie Say? from Ripples Media.

The key to your personal happiness and the one thing that will prevent it.

One of the greatest studies ever conducted on humans is the Grant Study, also known as the Harvard Human Happiness Study. It has tracked the same people for 85 years. And it has developed a clear conclusion that the greatest influence on human happiness and fulfillment is strong personal relationships. Having close, meaningful relationships with your friends and family will make you happier and healthier, and help you live longer. Which helps explain why Keith Richards and Willie Nelson are still kicking.

But what if the relationship has sailed?

Yet strong and deep personal relationships take work to maintain. You undoubtedly have good friends or family members that you were once close to, but now it has been a long time since you talked. Maybe there was an issue. Or a move. Or you no longer work together. Because many of our strongest friendships develop at work. Which is where I met my wife. And a bunch of other great friends that I didn’t marry.

Yet studies clearly show that resuming and restrengthening your relationships will have a positive impact on your health and happiness.

Hello…

Interestingly, studies also show that the number one reason people don’t reach out to friends, family and former coworkers after long silences is that they worry that reaching out will be awkward.

Which means that worrying about the awkwardness of a conversation with a once close friend or family member is one of the greatest barriers to human happiness.

Really? Awkwardness? (Said the way Allen Iverson said ‘Practice?‘) That’s crazy. And we’re not even talking about real awkwardness. Just the perceived potential of awkwardness.

In reality, most people are thrilled to hear from a friend or family member they haven’t heard from in a long time. Which means that by reaching out you are doing yourself and the person you are reaching out to a solid. Because reconnected and reestablishing meaningful relationships is not only highly enjoyable, it is extremely good for your health and happiness. Which makes you feel like Pharrell Williams in a room without a roof.

Key Takeaway

Strong personal relationships are the key to happiness, health, and longevity. Invest time and energy in your current relationships. Reconnect with friends and family members you have not been in touch with lately. Get over the awkwardness. It will be worth it.

*If you know someone who could benefit from this message, please share it with them.

+For more of the best life lessons I have learned check out my book, What Does Your Fortune Cookie Say? from Ripples Media.

Yesterday I knocked off a very important long term goal.

Today people talk a lot about wellness. About taking care of ourselves. And about preventative care. But many of us are terrible at this game. And by some of us, I mean dudes. While women often have regular health checks of some sort (or multiple sorts), guys often go completely undoctored. Which can have serious consequences.

Health Slacker

Since college, when I still had regular health supervision through the athletic department at The University of Wisconsin, I have had very little interaction with doctors other than Dr. Pepper, Dr. Suess, and Dr. Dre.

Back in the Saddle

But yesterday morning I established care with a new primary physician. (The staff kept telling me that I was establishing care, or I wouldn’t have known that was what it was called.)

Part of the reason I hadn’t seen a doctor was that I have been healthy. But that’s not a great excuse.

The other reason I hadn’t seen a doctor was that I didn’t know who to see. So I finally asked my good friend and fellow Badger, Dr. Michael Brin, an Emergency Room doc in Milwaukee, for a reco. He gave me a recommendation. I called to make an appointment. And they told me that doctor was not accepting any new patients. So I instantly knew he was lazy. And an elitist. And I didn’t want to see him anyway.

Plan B

Then the woman I was talking to recommended another physician from the same office. This doctor was a woman. I politely declined, because I prefer a dude doctor. I have a policy against getting all naked on a papered table with a lady in the room other than my wife.

The woman then offered a 3rd option, who was a dude doctor, who was seeing new patients and was not fresh out of medical school. I said yes to the dress and booked the appointment.

Then, after I got off the phone I looked up the doctor online to see how he was rated. People seemed to love this guy. So I kept the appointment.

The Big Day

Yesterday was the day. And it was easy.

I scheduled the first appointment of the day to minimize waiting room time. I saw the doctor’s assistant very quickly and got to make a bunch of health jokes. When I was asked if I vaped or smoked I responded that I wanted to, but no one had invited me yet.

I got measured.

I was thrilled to still officially be 6 feet tall, and within single digits of my weight when I graduated from high school.

They found my pulse. Which is a really good sign.

My blood pressure was in the zone, like AutoZone.

I still had no reflexes in my knees. (Throughout my life I have had no response when physicians whack me on my knees with the tiny Dorito-shaped hammers.

The Big Question

When the doctor saw me he asked me a bunch of questions. But the most interesting one was, ‘Why are you here?’

I said, ‘Because I want to live a long time.’

He then probed further, ‘But what was the trigger event that made you want to come in and see a doctor now?’

I thought about his question more deeply. Then I shared, ‘On my birthday I set goals for the year. I had goals related to all the significant areas of my life. Including marriage, family, career, relationship, financial, and travel goals. My health goal was to finally see a doctor and establish a baseline for my long-term health, and to have a resource for the future.’

My new doctor (which sounds like nude doctor) said he thought that was good thinking.

We continued the rest of the exam. He asked me about my health, who lives with me, and about my parents’ ages and health. He asked about siblings. And I was happy to have no major issues to report about them.

The experience was enjoyable. I was able to honestly say that I don’t have any real health issues or concerns.

I didn’t have to have my prostate checked the old fashion way, because apparently there is a blood screening for prostate cancer. I had eaten breakfast that morning, so I had to schedule my follow-up labwork (bloodsucking) for next week.

At the end of our visit, my new doctor thanked me for coming in. When I apologized for being so boring, he said that boring is very good. He said it was a real pleasure to have a pleasant talk with someone enjoying good health and not dealing with any major challenges.

As he was leaving the room he turned back to me, smiled, and added, ‘Tell your wife you did a good thing today.’

Conclusion

I am really happy I finally saw a doctor. Now I have an answer to ‘Who is your primary physician?’ I have peace of mind that my blood pressure is right, that my moles are still the right kind, and that I still have both a height and a weight. Within a week or so I will know if there are any other invisible things I should be concerned about. But even if there are, chances are that we caught them before they were major problems. I am happy to know that I now have a literal health plan to detect new issues early. And someone I can call and say “What’s up doc?’ whenever I have a question.

Key Takeaway

If you haven’t found a primary care doctor, do it now. Ask your friends who they see. Call that doctor. If they are a lazy elitist, ask for another available recommendation. It’s easier and more important than you think. The key to good health and to preventing small things from becoming big things is early intervention. Your family and friends want you to be around to enjoy life together for a long, long time. So if not for you, do it for them.

Note: If you are in the Milwaukee area and need a good doctor, I am happy to share my guy with you.

*If you know someone who could benefit from this message, please share it with them.

+For more of the best life lessons I have learned, check out my new book, What Does Your Fortune Cookie Say? from Ripples Media.

5 Reasons why I got vaccinated.

On March 16th, 2020 my family and I began playing an epic game of dodgeball with the COVID-19 virus. We played to win. And winning meant not getting the virus. Every day the virus didn’t hit our home felt like a win. Like we made it to the next round on Frogger.

Gamifying COVID avoidance made it a competition that my family and I could win. But we didn’t hibernate. Not even close. In 2020 we traveled to Hilton Head Island, South Carolina, and road tripped from Wisconsin to Idaho. But we were smart and precautitory. We wore masks, socially distanced, washed, sanitized, wore garlic necklaces, burned our stuffed animals as sacrifices, and drank the blood of albino newts. You know, the basic CDC stuff.

The Vaccine

I have been a big fan of a vaccine for Covid-19 since, well, since the first talk of developing one. Because it is the only way we as a planet can beat the virus and party like it’s 2019.

Just as polio, chickenpox, measles, and corded telephones feel like challenges of the past, I wanted Covid-19 to be retired to the lore of yesteryear. That’s why I was ready for the vaccine as soon as I could get it.

On Saturday I got my second round of the Pfizer vaccine. I had no side effects other than my arm looked band-aidy. I know that there are still a few days before I reach maximum resilience, but I feel like I have won the game of dodgeball. And I am taking great pride in defeating my opponent, thanks to an army of scientists who quickly whipped up a sweet vaccine like Tom Cruise whipped up sweet cocktails in that movie where he whips up cocktails. (I forgot the name of the movie.)

Reasons For Getting Vaccinated

I was never afraid of getting sick. I’m not high risk. I have a robust immune system from all the dirt I ate as a kid, and as an adult. But I have plenty of other reasons to get vaccinated. Here they are in a particular order.

5 Reasons I got vaccinated.

  1. Because my kids can’t. I didn’t want to bring COVID home and infect 3 kids who didn’t have an option to get vaccinated. I didn’t want to be the reason they missed school, sports, music programs, or the Dad Appreciation Parade (that I am organizing).
  2. I don’t want to get other people sick. Other friends, family, coworkers, and lovely elderly people would be vulnerable if I got infected. I don’t like the idea of doing avoidable harm to others.
  3. Flying In a non-COVID year I fly a lot. Flying is odd right now. And the empty middle seats are going away. To fly again regularly I will feel best if I am not immunally naked.
  4. I want to see people again. Getting together with other people who have been vaccinated is a no-brainer. Getting together with people who have not been vaccinated is still a brainer. I don’t want people to have reservations about seeing me. I just want people to have reservations with me.
  5. To get back to business. Yes, my team at The Weaponry has been fully functional throughout the pandemic, with one notable exception. We really haven’t spent time with our clients or prospective clients in person in well over a year. There has been very little in-person relationship building. That is one of the greatest joys of business. And my next 2 weeks are already filling up with plans to see clients and friends (and client-friends) for the first time in 15 months.

Key Takeaway

Getting vaccinated feels like a win. It is how we defeat the threat of COVID-19. It is how we protect each other, especially those who can’t or shouldn’t get the vaccine right now. It is how we get back to life as we want it to be. And it is how we get back to developing culture within our organizations, and relationships within our communities. I am thrilled to be fully vaccinated, and I hope to see you in person soon!

*If you know someone who could benefit from this message, please share it with them.

Laissez Les Bon Temps Rouler!

I am in New Orleans right now. I love this city. There is nothing else like it. Not even Old Orleans. The combination of architecture, music, history, food, geography, climate, and culture makes New Orleans both a truly unique city and a distinct brand.

Every time I am in NOLA I see the saying Laissez Les Bon Temps Rouler. I’m not sure if it is the official or unofficial motto of the city. But it means Lazy The Bones Temporarily 12-inch Wooden Stick. No. Wait. That is what I told my kids it means.

The real translation of this French phrase (for those who have never dated anyone from New Orleans, France, Quebec, or Haiti) is Let The Good Times Roll.

I love this phrase. It is a great motto for a night out, a vacation, a celebration, or a life well-lived. It represents such a fun-loving, positive attitude that the saying and the mindset it creates helps manifest more good times. Like Jimmie Walker, which is dyn-o-mite!

Me and my muffuletta at Napoleon House, right before the guy in the tank top asked me to dance.

We as a planet now have a variety pack of COVID-19 vaccines to get the corona-cooties under control. So let’s all do our part. And put this pandemic behind us. Let’s get back to full business and full employment. Let’s all enjoy the prosperity available in the 21st century. Let’s enjoy our time together, our sense of freedom, and all the social pleasures we now realize we too often taken for granted. Let’s put down our little digital devices and enjoy being with other humans. Let’s eat, drink, play, create, explore and experience the best life has to offer. And like they say in New Orleans, Louisiana, let’s let the good times roll!

*If you know someone who could benefit from this message please share it with them.

The best thing you can do for yourself right now is nothing.

Welcome to Labor Day Weekend 2020. You made it! We are now two/thirds of the way through the most unusual year in the history of years. The covid crises, economic crises, and ongoing racial crises mean that 2020 has officially met its quota on crises-es. And I’m guessing you have too.

Labor Day Weekend couldn’t have come at a better time. We have all been pushing through the new challenges, changes, oddities and frustrations for a full 6 months. Which means that the very best thing you can do for the next 2 days, is nothing.

This hammock should be your spirit animal this weekend.

I know you have a long list of to-dos, could-dos and should-dos. There is always work to do be done, both at work and at home. But I suggest you just don’t it. Instead, take the rest of this long weekend to do what Labor Day Weekend was intended for. Resting. Relaxing. And most importantly, recharging.

Becoming a stronger human requires a regular cycle of stress and rest. Because the growth comes on the days you rest and recover. Rest is an essential element of high performance. So to maximize your performance in the third act of 2020, get your rest in now.

You have 2 more days to be lazy. Or playzy. You have 2 more days to kick your feet up and rest. To give your computer a rest. And to not check email, slack, or texts. Seek out some sun, or some shade, depending on which solar party you belong to. Find a comfy couch, a swaying hammock, and think more Corona beer, and less corona virus.

Grab a book, a magazine or a sudoku. Grab some analog playing cards, or dominoes or board games. Unplug. Unwind. And drink some 7-Up, the Uncola. In fact, do all you can to do as little productive work as you can. It will help you relax and recharge your batteries. It will help you do a hard reset on your personal operating system. And it will help you remove your accumulated stress gunk, which I wrote more about here.

Get outside. It will help you inside. Enjoy the sights of summer. The fresh air has a way of freshening up your attitude and your outlook. And I’m not talking about your email.

The best part of all will come on Tuesday morning. Because if you spend the next 2 days chillin like a Godzillin villain swillin penicillin, you will be eager to get back to work. Which is the whole point.

Key Takeaway

Let’s finish this year strong. Let’s make up for the time we have spent dazed and confused. And let’s remember 2020 for all the good we were able to accomplish in the final 4 months of the year. To prepare yourself for a strong final push, get your rest now. Get yourself mentally, and physically ready for all of the good work to come. So kick your feet up this weekend. And you’ll be ready to hit the ground running on Tuesday morning.

*If you know someone who could benefit from this message, please share it with them. Or just share a pina colada with them. It will have the same effect.

What to do when you are pushed to your max.

I love driving in the mountains. Maybe it is because I grew up in Vermont, but I find the twists, turns, inclines and declines thrilling. I love the constantly changing scenery and inspiring views. Mountain driving is like life itself. It offers ups and downs, surprises, wonder and danger all packed closely together. Although in the mountains, the restrooms are always spread far apart.

One of the most fascinating features of mountain driving is the runaway truck ramp. Because of the long steep declines that are unavoidable in mountain driving, truck brakes can occasionally max out. Leaving truckers with no means to slow down or stop their vehicle. Remember Large Marge?

The runaway truck ramp is a last-resort safety measure. It is an off-ramp on the side of a downhill road that consists of an incline filled with gravel or sand. The ramp provides rolling resistance to decelerate a runaway truck and bring it safely to a stop. It’s a simple solution to a potentially deadly situation.

Runaway-Truck-Ramps

Whenever I see one of these ramps I can’t help but think that we should also have runaway people ramps. And not just for Julia Roberts. Because life can be hard on humans.

There are times when we all could use a good backup system to help us regain control. And given the challenges of the past several months, this is certainly one of those times. Stress, sadness, loss, anger, depression, and other mental illnesses can push us beyond our capacity to cope. So can debt and financial difficulties. Drugs and alcohol are famously hard on our brakes too. As are all forms of addiction. Except perhaps Jane’s Addiction. #JaneSays

When the challenges of life push you past your personal capacity do you have a runaway truck ramp? Do you have friends or family that will step in and help you through? Do you have a teacher, coworkers or a supervisor who can step up and listen or lighten the load?

Do you know which people or programs are available for you? No matter what challenges are maxing you out there is help available. There are specialized support groups, counselors and therapists. There are hotlines you can call that can help you with issues more serious than baking your Butterball turkey.

There are doctors and nurses and treatment facilities ready to help. There are websites and chats and technologically advanced resources you can tap into any time from anywhere. A simple google search will often help you find the type of support you need. And if you need any of these things, use them. They are prepared to help you regain control.

Key Takeaway

At some point, we all need backup help. The past several months have provided a wide variety of human challenges. If you feel like you are rolling downhill fast, it’s time to find some help. If you see others who are on a decline and struggling to slow down, step in and help them pump the brakes. We need to watch out for each other. There are plenty of great views just down the road. Let’s make sure we all get there safely.

*If you know someone who could benefit from this idea, please share it with them.

Don’t push yourself until your tires come off. Trust me.

On a recent Saturday my family and I drove from Knoxville, Tennessee to Milwaukee, Wisconsin. The drive was beautiful. We rolled through the grand mountains of eastern Tennessee and Kentucky. We passed the surprisingly un-Indiana-like hills of southeastern Indiana. Which is by far the most beautiful part of Indiana. We played geographical connect-the-dots with the great cities of Knoxville, Lexington, Indianapolis, Chicago and Milwaukee.

I also saw something I didn’t want to see. I saw a tire come off of a vehicle directly in front of me. Twice. Seriously.

Incident One

The first time it happened was on I-75, as we were descending a mountain pass in southern Kentucky. A large white SUV in front of me lost its driver’s side rear wheel. The whole tire-rim-wheel situation left the vehicle and made a break for the center median. The remainder of the vehicle, now sitting on 3 wheels and a brake rotor, skidded to a stop on the right shoulder of the freeway.

The runaway tire crossed the highway in front of me, slammed into the cable barrier in the median, bounced into the air, and flopped to the ground on its side. I was happy I didn’t run into it. And I was thankful that the barrier prevented it from crossing into the oncoming traffic.

Incident Two

Three hours later I was on I-275, about to cross the Ohio River, north into Indiana, just west of Cincinnati. I noticed the large pickup truck directly in front of me had a flat passenger side rear tire. I assumed the driver would notice the flat tire and pull over. But no. The driver sped right along at 75 miles per hour on that poor flat tire.

We soon drove onto the Carroll Lee Cropper bridge that spans the Ohio River, and I slowed my roll, concerned about the fate of that poor, little tire that probably couldn’t. It was a good thing I slowed down. Because in the middle of the 1700 foot-long bridge, the tire gave out. The outer tread separated like a giant piece of Goodyear calamari. It rolled down the road in front of me like a naughty kid chasing after the car he had just been kicked out of. Which brought back strong memories from my childhood.

The rolling tread then angled to the right side of the road, slammed into the bridge wall, lost its shape, and flopped to the pavement.

Meanwhile, the pickup truck sped down the highway tossing bits of rubber all over the roadway from the tire’s rapidly vanishing sidewalls. Finally, once the truck cleared the bridge, the truck pulled to the shoulder. A woman in her 50s, with her hair in a long braid, wearing denim shorts, dropped out of the driver’s door and quickly ran around the truck to look at what was left of her rear tire, which was not much.

As I drove past the second 3-wheeled vehicle in 3 hours I heard Nate Dogg’s lyrics from Dr. Dre’s Next Episode in my head:

We gon’ rock it till the wheels fall off. -Nate Dogg

Indeed, both of these vehicles rocked it till the wheels fell off.

But you shouldn’t

These two de-tiring episodes serve as a strong reminder that we all need to take care of ourselves. This has the potential to be an uber-stressful time. COVID-19, the economy, politics, racism, weather, social isolation, uncertainty and unemployment are leading to high levels of unenjoyment. Overworking and underplaying are problems too.

Pay attention to both your physical and mental health gauges. Control the things you can control. Eat right. Get plenty of sleep. Exercise. Brush and floss. Consume more humor. Tend to your spiritual health. By which I mean your Faith, not drinking more spirits. Take your vacation time. We all need it.

Key Takeaway

You have to take care of yourself during this stress-filled time. Think long term. Don’t rock it till the wheels fall off. That is too far. And the results can be disastrous. Not just for yourself, but for those around you. Nate Dogg died at just 41 years old. So check your tire pressure before you wreck your tire presssure. Check your tread and your lug nuts too. Adjust your inputs and outputs as necessary to make sure you and all your tires are here for the long haul.

*If you know someone who could benefit from this story, please share it with them.