Category: TWM

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TWM 52 – One Last Look: Summing Up

TWM-52

One Last Look: Summing Up

Today's Will Power Moment - 52

with Dr. James Meschino

This is Willpower Moment edition, Number 52. It’s the final one in the series. We have now been together for a full year.  During that year, I have shared with you the psychological strategies and tactics that people use to keep themselves on track with their wellness and fitness goals. I’ve explained proven methods people have used to combat temptation, procrastination, lack of motivation and even addiction. In the end, the inner conversations in your head will be the deciding factor regarding:

  • What you eat, and how much you eat
  • Whether you exercise on any given day
  • How much sleep and rest you get to renew yourself, so you don’t deplete your willpower reserves

So, let’s review a few key concepts to ensure that you keep moving in the right direction. First, it’s important to establish your wellness goals: what foods you are planning to give up or greatly reduce, and what foods you plan to include to a greater degree to help improve your health, performance and body shape. You also need to document your fitness routine: Endurance and hopefully, strength training and flexibility as well. What’s your program going to be? It should be completely spelled out. Use the Daily Wellness Checklist on the Dashboard Page of the Meschino Wellness Platform to track your progress each day and each week. It only takes one minute at the end of the day. Record makers are record breakers. Track your adherence and progress. It’s a powerful, inspiring way to hold yourself accountable.

Remember that small treats can help you get through a moment when a major sabotage treat is presented to you or you suddenly develop a major craving.  Less is more when it comes to truly enjoying the pleasures of life.

If you need a fresh start, then begin by uncluttering your environment, which also clears space in your head to allow new, exciting goals to be set and pursued (like working out every day).

Use a ritual to help shift your state, so you can say yes to exercise each day (remember the CCCP formula):

  • Carbohydrate snack to change blood sugar direction – helping your brain feel more energized
  • Make sure your workout location is Convenient
  • Couple exercise with something pleasurable (music, TV show, sports broadcast, dancing etc.)
  • Plan, in advance, when you are going to exercise on any given day, so you don’t leave it to chance

Remember that absence, or in this case, abstinence does not make the heart grow fonder. It’s sad and difficult in the beginning to give up certain unhealthy foods that you love, but over time you really do forget about them – especially when you see how much better your body looks, how much better you feel and how much better your blood results become. I’ve have seen some amazing transformations in my life. It’s amazing how much the body will adapt and rebound it you’ll just feed it properly and exercise 4-7 times per week. What man has done, man can do and women too. You can do this.

The truth is that most people would like to have a better looking or more fit body than they have right now and help reduce their risk of heart attacks, stroke, cancer, dementia, osteoporosis, diabetes and so on.  Even if you’re doing pretty well already, most people would still like to get to the next level (body fat reduction, lean mass gains, faster running or walking speed, more muscle tone, better abs etc.) Studies show that most of it is in your hands. To a large degree, your health destiny and your ability to have an age-resistant body and mind is under your control, not your genetics That’s one of the most important discoveries of the last 35 years. But, if you truly want it, then you have to at least use some of the psychological strategies and tactics I have outlined in the Today’s Willpower Moment series. For this reason, we are going to begin resending them to you again starting with Willpower Moment No. 1 next week. With this type of information, it’s very important to see and hear the strategies more than one time for them to really sink in. Also, you may be in a different mental or emotional state of readiness when you see and hear this information for the second time, or be in better position to act on the information. All I know is that it’s important to keep these strategies top of mind. That is how you get people to take action.

 So, congratulations for staying with me for one full year. Starting next week, we get to do it all over again, which I know will help propel you even further along the path to wellness and fitness success. It’s been and pleasure and a privilege to share this program with you.

So, thanks for watching and I’ll see you next time.

Dr. James Meschino
DC,MS, ROHP

Dr. James Meschino

ABOUT THE AUTHOR

Dr. James Meschino, DC, MS, ROHP, is an educator, author, and researcher having lectured to thousands of healthcare professionals across North America. He holds a Master’s Degree in Science with specialties in human nutrition and biology and is recognized as an expert in the field of nutrition, anti-aging, fitness, and wellness as well as the author of numerous books.

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TWM 51 – The Power of Inspirational Quotes

TWM-51

The Power of Inspirational Quotes

Today's Will Power Moment - 51

with Dr. James Meschino

Okay, we are now into week 51 in our series of understanding the psychological strategies and tactics used by people who routinely overcome daily temptations and challenges and consistently eat healthy, exercise regularly and live a more wellness-oriented lifestyle, and make it look easy – and usually have the body and health profile to show for it. One other strategy that helps many people stay motivated, especially with their exercise routine, is to read short inspirational quotes. That’s why many gyms have them printed on the wall or posted on bulletin boards. The cool thing about quotes is not the just words you’re reading, but rather how the words make you feel. Certain quotes can change the way you feel in a giving moment and instantly inspire you to follow through with your workout routine and wellness game plan. So, I’m going to rhyme off some of the most popular fitness and wellness quotes that have helped many people, including me, keep the motivation alive.If you like any of them, then I suggest you post them somewhere where you will see them every day. Reading them will help reconnect you with the feeling of inspiration you had when you first set your exercise and wellness goals.  And it’s that feeling state that ignites you to take action each day. So, here are some quotes that can help you stay motivated, especially on days when life is wearing you down, robbing your energy and providing an unlimited number of temptations and challenges.  Reading these quotes can quickly get you back into the right mindset for success.

Okay here we go:

 

1. One of my favorites from Vince Lombardi, “I never knew a man, worth his salt who, in the long run, deep down in his heart, did not appreciate the grind and discipline necessary to become a champion”

 

2. Commitment means staying loyal to what you said you were going to do long after the mood you said it in has left you

 

3. Discipline is just choosing between what you want now and what you want most

 

4. You don’t have to be extreme, just consistent

 

5. If it doesn’t challenge you it doesn’t change you

 

6. Train like a beast, look like a beauty

 

7. Fitness is not about being better than someone else, it’s about being better than you used to be

 

8. Fitness is a way of life, not a destination

 

9. You’re only one workout away from a good mood

 

10. No matter how slow you go, you are still lapping everyone on a couch

And Regarding Food:

11. Real men eat plants

 

12. Food is the most used anti-anxiety drug and exercise is the most underutilized antidepressant

 

13. Junk food you craved for an hour, or the body you’ve craved for a lifetime? Your decision

 

14. Every time you eat or drink, you are either feeding disease or fighting it

 

I like some of these. If you found any of them to be inspiring then post them where you’re bound to see them each day, as they can really help keep you in the right mindset for wellness success.

 

Good luck with your wellness goals,

Dr. James Meschino
DC,MS, ROHP

Dr. James Meschino

ABOUT THE AUTHOR

Dr. James Meschino, DC, MS, ROHP, is an educator, author, and researcher having lectured to thousands of healthcare professionals across North America. He holds a Master’s Degree in Science with specialties in human nutrition and biology and is recognized as an expert in the field of nutrition, anti-aging, fitness, and wellness as well as the author of numerous books.

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TWM 50 – Focus in the Right Direction and Say “I Believe”!

TWM-50

Focus in the Right Direction and Say “I Believe”!

Today's Will Power Moment - 50

with Dr. James Meschino

Experts tell us that when it comes to setting goals or changing behaviors, a fundamental requirement is that you believe in yourself, that you have faith in your ability. When you make the decision to eat healthier, exercise more, lose excess body fat, get your cholesterol or blood sugar down to a safer level, it’s important that tell yourself “You can do it”. (I can do it) It’s important that you tell yourself that “you have the ability to succeed”. Even if you have tried and failed before, it doesn’t matter. Look within yourself for a new-found strength and resolve to get it done and to stick with it this time. At a certain point, you have to ask yourself, “How do I plan to take care of myself for the rest of my life”. That’s the real question. And the best answer is that “I plan to eat foods each day that will help reduce my risk of cancer and heart disease, as well diabetes, and to get regular exercise and achieve and maintain a healthy weight”.And while we are on the subject, what are the foods that reduce the risk of cancer, heart disease, and type 2 diabetes? Wel,l let me introduce you to 2 renowned cancer researchers, who routinely test newly developed chemotherapy drugs to assess their ability to kill cancer cells or inhibit their growth.

Drs. Beliveau and Gingra are two Ph.D researchers who do this kind of work day in and day out. They teamed up to write a book – Foods That Fight Cancer: Preventing cancer through diet. In their book, they explain that many of foods they test in their cancer lab show the same cancer-killing and cancer inhibiting properties as the chemotherapy drugs they test. They also highlight the evidence showing that people who eat these cancer-fighting foods on a regular basis show a significantly lower risk of developing many cancers compared to those who don’t eat these foods regularly. So, which foods have they shown contain the most potent cancer-fighting properties?

  • Cruciferous vegetables – broccoli, Brussels sprouts, cabbage, cauliflower, turnips
  • Soybeans and soy-based products
  • Garlic and onions
  • Tomatoes
  • Green Tea
  • Omega-3 fats (fish twice per week)
  • Curcumin from the spice turmeric
  • Citrus Fruits
  • Berries
  • Grapes
  • Ground flaxseed

Other studies show that peas and beans also have impressive anti-cancer properties, and they help lower cholesterol and blood sugar.  Foods that increase cancer include high-fat animal products, trans-fats, deep-fried foods, sugary treats and drinks, and processed meats treated with nitrites like bacon, sausage, and many deli meats. Certainly, chicken breast, turkey breast, Cornish hen, egg whites and whey protein are examples of better protein choices.

If you go about the business of seeking out and focusing on foods that prevent cancer, heart disease, and diabetes, there will be no or little room left in your life for the foods that cause these diseases. What you focus on will become your reality. All you have to do is to believe you can do it and go about the business of living an anti-cancer, anti-heart disease, anti-diabetes lifestyle. Simply, focus your attention in the right direction and believe in your ability to follow through as each new day presents itself. In time, it just becomes second nature.

 In the end, it’s really that simple. Focus your attention in the right direction and believe in yourself.  You can do it.

Eat Smart, Live Well, Look Great

Dr. James Meschino
DC,MS, ROHP

Dr. James Meschino

ABOUT THE AUTHOR

Dr. James Meschino, DC, MS, ROHP, is an educator, author, and researcher having lectured to thousands of healthcare professionals across North America. He holds a Master’s Degree in Science with specialties in human nutrition and biology and is recognized as an expert in the field of nutrition, anti-aging, fitness, and wellness as well as the author of numerous books.

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TWM 49 – Habits are Contagious: Find Some Wellness Friends to Spur You On

TWM-49

Habits are Contagious: Find Some Wellness Friends to Spur You On

Today's Will Power Moment - 49

with Dr. James Meschino

Our topic for today addresses the fact that good and bad habits spread from one person to another.  When it comes to wellness, it’s much easier to succeed if you can find a circle of friends or workmates who value regular exercise and healthier eating behaviors. Humans are hardwired to connect with others. Our brains naturally keep track of what other people are thinking, feeling, and doing.  The same way that you don’t want your kids to run with the wrong crowd and get hooked on drugs and neglect school work and turn their back on personal growth and ambition, we become more susceptible to allowing bad health habits to creep into our lives when we only associate with people who don’t value principles of wellness.

It becomes much easier to give ourselves more permission to skip workouts, and indulge in some fattening and sugary foods if we are exclusively in the company of people who don’t work out and pay little attention to eating in a manner that helps defend against cancer, heart disease, dementia, weight gain, osteoporosis etc.  By the same token, your friends and associates who are into wellness can serve as a powerful motivating force to keep you moving forward with your wellness goals and help improve adherence to your game plan each day if you can just make sure you have sufficient contact with them.

The truth is that there are a lot more people in the world who are not into the whole wellness way of living.  This doesn’t mean you can’t socialize with them, work with them, love them and enjoy their company and their unique talents and personalities, but it does mean that you should also seek out friends and associates who are wellness-minded.  Keeping the whole wellness initiative going on your own, without any social support or positive encouragement and affirmation, is a difficult task.

It’s one of the reasons I have worked out at the gym for most of my adult life. You look around and see other people working towards their goals of weight loss, endurance fitness, strength gains and so on. You can’t help but want to compare yourself to the progress of others and push yourself a little to keep making progress with your own body. Dance classes, fitness classes work the same way. They help give you the social reinforcement that tells us that we are doing something that many others find beneficial and rewarding, and that helps keep us going.

Studies show that seeing someone else engage in a willpower challenge can put you in the mood to join them. This can involve weight loss, or walking a specific number of steps per day, or training for a 10-km run etc. When we see what other people want, their wants trigger our wants, and we start pursuing the same or similar goals. This applies to giving up fattening foods, losing excess weight, exercising, selecting healthier foods etc. This is called goal contagion – because it means that goal behaviors are contagious

Goal contagion can really help us. Here’s how: Willpower challenges always involve conflict between two competing goals.  Regarding wellness – “You want pleasure now, but you want to be healthier and more fit later”. Seeing another person pursue one of these competing goals can tip the balance of power in your mind. Goal contagion works in both directions – you can catch self-control as well as self-indulgence – but we seem to be especially susceptible to the contagion of temptation. If your lunch companion orders dessert, it may result in you doing the same. You see how it works. We have all lived this experience.  It’s easy to catch willpower weakness if we only surround ourselves with people who provide cues that go against wellness principles.

The good news is that just thinking about someone who we respect and admire who has good self-control can increase our own willpower. So, it’s important t to have friends and people around you who can provide positive cues, but it’s also helpful to have a role model that you can conjure up in times of temptation, to help keep your willpower intact. This would be someone who exemplifies the kind of self-control you would like to have and is someone you respect, like and admire. So, when you need a bit of extra willpower bring your role model to mind.  As well, it’s also not a bad idea to be the role model for others, yourself. The likable wellness coach that inspires others to follow. Remember that by your own example and gentle encouragement you can help others improve their health and achieve their body shape and fitness goals. I think that’s quite inspiring, as well.

Okay, make sure you include some health-conscious people in your social circle, think about a role model you can conjure up in key moments and be a role model yourself, to others.  All these social strategies are proven ways to propel you towards wellness success.

Eat Smart, Live Well, Look Great,

Dr. James Meschino
DC,MS, ROHP

Dr. James Meschino

ABOUT THE AUTHOR

Dr. James Meschino, DC, MS, ROHP, is an educator, author, and researcher having lectured to thousands of healthcare professionals across North America. He holds a Master’s Degree in Science with specialties in human nutrition and biology and is recognized as an expert in the field of nutrition, anti-aging, fitness, and wellness as well as the author of numerous books.

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TWM 48 – The Power of Mindful Eating

TWM-48

The Power of Mindful Eating

Today's Will Power Moment - 48

with Dr. James Meschino

Our topic today is the power of Mindful Eating. Most people agree that eating foods we like are a source of great pleasure. Pleasure is represented in the brain by the release of the “feel-good” chemical known as dopamine. Just the anticipation of most rewards, from food to sex, to shopping for something we desire, to playing a sport, to going to a concert, to achieving career success, is driven largely by the release of dopamine as we think about or anticipate these things. Dopamine drives us to seek the anticipated reward.  If dopamine levels decline due to certain illnesses or from overuse of certain illicit drugs, then a person usually loses motivation and drive in many or all areas of their life. But for most of us, dopamine drives us to a large degree.

Now, for people who are prone to over-eating the dopamine rush can be a bit hazardous, as it can perpetuate overeating and binge eating behavior. However, there is a way to overcome this problem if you find yourself a victim of dopamine in this way. Here’s how it works. Let’s say you go to a movie and smell the popcorn, or you go to your favorite steak and chop house, or you smell the pastries and donuts out on the street as you walk by your favorite pastry shop, or you or someone else is preparing one of your favorite dishes for dinner.

Just the anticipation of consuming these items, coupled with the smell and appearance of the popcorn, coffee, donuts, pastry or your favorite food, can literally send your brain into “dopamine overdrive”.  In a state of “dopamine overdrive,” the anticipation of pleasure in indulging in these foods can trigger a form of binge eating, or at least rapid food consumption whereby you are eating at such a quick pace that you’re barely evening tasting the food.  This, of course, can lead to overeating, coupled with weight gain, elevated blood sugar, cholesterol etc. Let’s just say this type of dopamine-driven behavior gets a lot of people in trouble and blocks many people from losing excess weight or improving their health parameters.

But if look back at moments like this you’ll realize that eating the whole 8 or 12-ounce steak, or the big movie theater bag of popcorn, or the big serving of cake or pastry or ice cream, or, in my case, the gigantic bowl of pasta (although I have also been a victim of the big bag of movie theater popcorn on occasion), it doesn’t actually leave you feeling better.  At some point, shortly after you rapidly consumed the whole serving size, you realize that you ate too much, you don’t feel well, you’re stuffed and lethargic, and you feel a bit ridiculous for not having had a little more self-control. The truth is that often the look and smell of the food you are driven to eat is better than the taste of the food after a certain volume of food has been consumed. The taste pleasure you derive usually starts to decline as more of the same is consumed.

But our dopamine centers trick us into keep going, convincing us that there is more reward to come if we keep eating. But there isn’t. More of a good thing often decreases the pleasure derived from the thing. Pacing out your pleasures in life provides more pleasure than constant pleasure indulgence, when you look at results from happiness surveys. The same is true for food. So, when binge eaters are asked to slow down the pace of their eating and concentrate on every mouthful and how their body is feeling, they start to recognize when they are becoming content and the taste of the food is no longer titillating their taste buds the same way. And this enables you to stop in advance of overeating or stuffing yourself into a state of physical and emotional regret.  This is known as mindful eating.

Here are some ways to apply mindful eating in your everyday life:

If you eat popcorn at the movie theater, order the Kiddy Combo – a small, but sufficient, serving of popcorn.  It usually comes with a small drink (make it sugar-free, even soda water), and give the candy or candy bar to someone else.

After eating the small serving of popcorn slowly I think you’ll realize like I did, that you don’t need the big popcorn bag.

At a pastry shop have the biscotti or a donut whole with your coffee if you need a treat.

Have the kiddie size ice gelato, low-fat frozen yogurt, or sorbet in a cup, if you drop into an ice cream shop.Order the smaller size of meat or fish on the menu. Have the chicken breast instead of the half chicken, or one chicken skewer instead of two.

Don’t eat all the rice, or potatoes, or bread that may come with the meal. Have some, but not all. Be mindful of how much you’re consuming relative to your actual level of hunger.

Same with pasta – it’s best served as a small side dish, not the main course if you’re going to have it.

In the end, realize before you start that your dopamine centers, once triggered by the anticipation of the reward (food in this case), will initially tell you that more is better. The truth is that “Less is More” when it comes pleasure, ongoing satisfaction, achieving a better -looking body, healthier blood chemistry and sense of self-control and self-esteem.

So, practice mindful eating: Start with a smaller serving size, eat more slowly, taste every mouthful, recognize when you feel content at which point more of the same doesn’t provide any more real pleasure. So, what’s the point of continuing, just stop at that point, recognizing that there will be other opportunities to eat in the near future, usually the same day. So, it’s not an all or none proposition.  

Okay, recognize when your brain is going into “dopamine overdrive”. Catch yourself in the moment. Slow the action down and take a breath. Order the smaller serving size or the less damaging item, eat more slowly, concentrating on each mouthful. Recognize when you feel content at which point eating more is not really producing the same “hit” of intense taste bud pleasure. Stop at that point.

If any of this resonates with you, then mindful eating is an important way to overcome “dopamine overdrive” binge eating or overeating.

Eat Smart, Live Well, Look Great

Dr. James Meschino
DC,MS, ROHP

Dr. James Meschino

ABOUT THE AUTHOR

Dr. James Meschino, DC, MS, ROHP, is an educator, author, and researcher having lectured to thousands of healthcare professionals across North America. He holds a Master’s Degree in Science with specialties in human nutrition and biology and is recognized as an expert in the field of nutrition, anti-aging, fitness, and wellness as well as the author of numerous books.

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TWM 47 – When you’re tempted by a big treat or dessert, step back & play the game, “Let’s Make a Deal”.

TWM-47

When you’re tempted by a big treat or dessert, step back & play the game, “Let’s Make a Deal”.

Today's Will Power Moment - 47

with Dr. James Meschino

We’re all tempted by various treats, desserts, and snacks. But, the frequent ingestion of these can derail our wellness plan and hinder our ability to lose excess weight – slowly allowing excess pounds to build up over the years until we’re carrying around an extra 10-25 lbs, which is a very common scenario. These foods also raise our blood sugar into the pre-diabetic or diabetic range and elevate our cholesterol and triglyceride levels. Having a strategy to prevent a big indulgence with these foods is critical to achieving and maintaining the body and health you are shooting for.

So here is one more strategy that I have seen work – it’s called, “Let’s Make a Deal”.  In this case, the deal you’re making is with yourself. When you are feeling hungry or vulnerable to eating a big piece of cake, a donut, a croissant, a chocolate bar, a Crueller, etc. one of the things you can do is this: Instead of eating the big serving of high fat, sugary pastry or dessert, have a smaller, less harmful treat instead. Something like a small biscotti, one plain Timbit or donut hole, a couple of sesame snaps, one piece of licorice, a small package of peanuts, a handful of nuts, or a coffee or tea with a bit of sweetener… anything that will simply change the direction of your blood sugar.

Studies show, and so does my personal experience with myself and patients, that as soon as your blood sugar changes direction and starts to rise, the craving for the big indulgence (the big piece of cheesecake for instance) is largely extinguished. If you can wait 20 minutes after you have the small little substitute treat, you will likely find your craving for the big indulgence will have passed, or your willpower to resist it will be greatly enhanced.

Here’s the deal: Have the small indulgence first, as a substitute, then wait 20 minutes. If you still feel compelled to have the big indulgence, then go ahead and have it. But, I’ll tell you, that over 90% of the time, the craving for the big indulgence will disappear and you’ll simply forget about it.

Remember that when it comes decision-making, it’s not your blood sugar that matters, but rather the direction of change of your blood sugar. If it just moves up slightly, your willpower to resist big treats is greatly enhanced. This also applies to the mistake of too much deprivation. If you deprive yourself too much, it pushes your blood sugar into a declining state, which in turn increases cravings for a bigger indulgence. That’s why starving yourself to success rarely works. People tend to make bad decisions in all areas of their life (financial, personal, food, exercise) when their blood sugar is dropping.

Finding the balance of having a small indulgence, once or twice per day, prevents you from sabotaging yourself from imposing too much deprivation, which is bound to backfire at some point, and gives you a proven strategy to resist the big temptations that will undoubtedly come along. Next time you’re tempted by the big indulgence, play the game, “Let’s make a deal” – and have a small indulgence first to change the direction of your blood sugar and satisfy the craving for some sweetness. Then wait 20 minutes and you’ll find the craving will pass at least 90% of the time. Eventually, it will be even higher.

So, here’s the deal: I you still have the big craving 20 minutes later, then go ahead and eat it. But, I will tell you that at least 90% of the time the craving will pass.  Okay Let’s Make a Deal – it really works! I encourage you to use this approach as part of your wellness willpower strategy.

Eat Smart, Live Well, Look Great!

Dr. James Meschino
DC,MS, ROHP

Dr. James Meschino

ABOUT THE AUTHOR

Dr. James Meschino, DC, MS, ROHP, is an educator, author, and researcher having lectured to thousands of healthcare professionals across North America. He holds a Master’s Degree in Science with specialties in human nutrition and biology and is recognized as an expert in the field of nutrition, anti-aging, fitness, and wellness as well as the author of numerous books.

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TWM 46 – Motion Changes Emotion

TWM-46

Motion Changes Emotion

Today's Will Power Moment - 46

with Dr. James Meschino

Our topic today is “Motion Changes Emotion”. We all have days that zap our energy or leave us feeling a bit down or defeated. It can result from receiving disappointing news, lack of good news, feeling unappreciated or criticized, being crunched for time, over-burdened by tasks or projects, feeling stressed out, or just feeling like you’re in a rut and going nowhere. When you’re feeling this way, it can be very hard to find the motivation and energy to exercise. We live in very stressful times. As such, many people find it very hard to consistently find the motivation and willpower to exercise, even if they have good intentions.

The truth is, how you feel largely determines how you think and the actions you will take. When you’re feeling down, it feels like a natural impulse to simply lay down. But lying down won’t change the way you feel, and the way you feel is what determines your quality of life, your level of happiness, fulfillment, and optimism. So, lying down or sitting at a kitchen table, or on your couch, eating comfort foods, doesn’t change anything. On the other hand, motion changes emotion. By that I mean, if you’ll hop on your stationary bike, or jump on the treadmill and get going, or get into the gym and start your program, or take that dance class or Cardio-pump class, or Zumba class or ashtanga yoga class, it will most definitely lift your spirits and improve your emotional wellbeing.

I have never heard anyone say, after exercising, “I really regret doing that. It really left me feeling depressed and uninspired.” No one says that. What they do say is, “I’m really glad I did that. I feel so much better and I feel much better about myself and my circumstances.” Not only that but it gets you into a more optimistic state, which gets your creative juices flowing, enabling you to tackle and solve many of the challenges that may have had you feeling a bit down and defeated just a couple of hours earlier.

Exercising helps lift your spirits. You feel better – and with that extra spring in your step, it helps you be the best version of yourself. And when you feel that way, you are simply happier, more productive and more fulfilled. I will tell you that within the first minute or two of exercising you are already making the shift to a more positive emotional state. Within the first couple of minutes of being on the bike or treadmill, you’re already glad you started. With the first couple of repetitions of strength training, you already start feeling better. So, on those days when you feel down, a bit tired or depressed, defeated or zapped of energy. Don’t just “look” at your exercise bike, don’t just “stare” at your running shoes by the front door, don’t just “stand there” looking at your gym bag. Rather, get on your bike, get on the treadmill, pick up your gym bag and go to they gym, do that first repetition. If you do that it Will Change How You Feel and how you Feel is EVERYTHING.

Exercise is the solution, not just another chore you have to face on days when you’re feeling glum. And with it comes more creativity, problem-solving, personal gratification. And you’ll have a better body and improved health status. Not bad side effects. On those glum days, remind yourself, Motion Changes Emotion. The way to feeling emotionally better about your life comes from getting your body into motion. Those glum days are not the days to push yourself to the limit, but rather days to just get your body in motion at a moderate intensity level, so you can release some endorphins and serotonin while keeping stress hormones like cortisol at a lower level.

Okay, motion changes emotion. It’s on those glum, difficult emotional days that exercise can help to reduce feelings of stress, anxiety, and sadness, and get you back to a productive, optimistic, engaging state and feeling good about yourself and your life. It’s simply good emotional medicine.

Eat Smart, Live Well, Look Great!

Dr. James Meschino
DC,MS, ROHP

Dr. James Meschino

ABOUT THE AUTHOR

Dr. James Meschino, DC, MS, ROHP, is an educator, author, and researcher having lectured to thousands of healthcare professionals across North America. He holds a Master’s Degree in Science with specialties in human nutrition and biology and is recognized as an expert in the field of nutrition, anti-aging, fitness, and wellness as well as the author of numerous books.

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TWM 45 – Wellness Numbers Are Great Motivators: Know Them and Track Them

TWM-45

Wellness Numbers Are Great Motivators: Know Them and Track Them

Today's Will Power Moment - 45

with Dr. James Meschino

From having worked with many patients over the years I can tell you that knowing the details of your blood work, blood pressure, waist circumference and body weight can really light a fire within you to improve adherence to desirable nutrition and lifestyle practices. You know, many people are actually afraid to weight themselves or take a tape measure and measure their waist circumference. Here’s another secret that’s not so secret, many people don’t have annual check ups from their doctor out of fear, or because they would rather bury their head in the sand so they don’t have to confront and deal with high levels of blood glucose, cholesterol, blood pressure etc. But I will tell you that it is very liberating to go through the process of an annual medical exam. The truth is that once you have the tangible numbers in front of you can’t help but want to set some wellness goals based on your results. Once you know your results setting these goals becomes much more meaningful, and your chances of succeeding are greatly enhanced. Because now you have something really tangible to shoot for.

The really good news is that you have the power to reduce excess body fat. You have the power to reduce high cholesterol, high blood sugar, high triglycerides in many cases, as well as high blood pressure. I’ve even helped men lower a rising PSA level, which a key test for prostate health. Better dietary, exercise and lifestyle patterns can absolutely change your blood work, blood pressure and body fat measurements to such an extent that it’s sometimes hard to believe you are looking at the blood results of the same person, from one year to the next. That’s how much of a change is possible. Knowing your blood values of key tests, your blood pressure, your body weight and waist circumference are not something to fear, or feel paralyzed by. Rather, they are incredible tools of motivation. I say that because I’m about to explain what the ideal levels are for each key test.

These are the ideal values for longevity; meaning the absolute most ideal level to shoot for that is linked to you having the longest possible life, the lowest risk of disease development and the greatest chance of maintaining a highly functional body and mind.  I have a feeling that this is something you would like to achieve. So, watching your numbers move in the right direction over time is very motivating and gratifying. As you improve your diet and exercise compliance these number also improve in concert with your efforts. It’s very empowering to watch believe me.

So, these are the values to shoot for. The key is to know where you stand right now. If you are not in the ideal range for any of the tests it will motivate you to get more on track with the nutrition and lifestyle strategies that will get you there. In some cases, there are genetic factors that may prevent you from reaching the absolute ideal range. In these cases, you may need some medication to help you get there. But, you will be shocked to see the magnitude of change that you can accomplish on your own through improved nutrition and lifestyle practices. So, don’t rely on medication alone.Okay here is a scaled down version of the key tests I’d like you to track, along with their ideal values:

These blood tests are to be done after a 12-hour fast (usually over night)

Blood Tests:

  • Total Cholesterol – ideal is under 3.9 mmol/L (150 mg/dL)
  • LDL-Cholesterol – ideal is under 1.8 mmol/L (72 mg/dL)
  • HDL-Cholesterol (the good cholesterol) – Men – above 1.17 mmol/L (45 mg/dL): Women – above 1.42 mmol/L (55 mg/dL)
  • Total Cholesterol: HDL-Cholesterol Ratio – 3:1 or lower
  • Glucose – Under 4.7 mmol/L (85 mg/dL)
  • Hemoglobin A1c – under 4.5%
  • Triglycerides – under 1.5 mmol/L (132 mg/dL)


Waist and Blood Pressure

  • Waist Circumference: Men – under 36 inches; Women – under 33 inches
  • Blood Pressure: – 120/70

Men over 40:

  • PSA blood test – under 1 ng/mL

Of course, your doctor will order a more complete set of tests during your appointment, but these are the ones I want you to record and track from one assessment to the next. These ones are very key indicators of your healthy life expectancy, and the impact of your wellness behaviors. These values improve as your nutrition and lifestyle practices improve. Monitoring these values will really help to keep you accountable and making better in-the-moment decisions from day to day. I guarantee it. And if you’re blood sugar (glucose) is high then I recommend you purchase a glucometer and at least once a week take a reading first thing in the morning – and track it in your glucose tracker on the wellness platform. If your blood pressure is high, then get a home blood pressure device and measure and track your blood pressure at least once per week as well. And if you are overweight, then get yourself a reliable scale and stand on it once a week to see how you’re doing. Believe me, this is how it gets done.

Knowing your values is not something that should frighten you. Knowing your values can be life-saving and I will tell you that it can really light a fire under you to get you going or get you to the next wellness plateau of success. If you have a value that is not ideal, then you simply set a goal to work towards achieving an ideal value next time. Having something tangible to shoot for can really light a fire under you and enhance your ability to focus on taking your wellness compliance to a whole new level. So, get your tests done and ask your doctor for a copy of your report. Record your values in Health Risk Assessment and check to see where you are on track or off track.  Then get busy working to improve any results that are not in the ideal range.

Nutrition, exercise and lifestyle modifications will very much help you achieve these goals. It’s very empowering to watch it happen. I have included a copy of the tests and ideal ranges in the text below as a quick reference for you. I’ve included both the Canadian and U.S. values for the tests, as in Canada test results are shown in SI units (often mmol/L) and in the U.S. test results are usually shown in mg/dL.

OK, know your numbers. It’s very inspiring and will take your wellness compliance and willpower to whole new level.  I guarantee it. So, until we meet again, eat smart, live well, look great and if you haven’t seen your doctor in more than a year, then make an appointment and get your blood work and physical exam completed.

See you next time

Dr. James Meschino
DC,MS, ROHP

Dr. James Meschino

ABOUT THE AUTHOR

Dr. James Meschino, DC, MS, ROHP, is an educator, author, and researcher having lectured to thousands of healthcare professionals across North America. He holds a Master’s Degree in Science with specialties in human nutrition and biology and is recognized as an expert in the field of nutrition, anti-aging, fitness, and wellness as well as the author of numerous books.

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TWM 44 – Sabotage Thought Number 10 – “This One Instance Doesn’t Matter”

TWM-44

Sabotage Thought Number 10 - "This One Instance Doesn't Matter"

Today's Will Power Moment - 44

with Dr. James Meschino

In the last 9 videos, we’ve been exploring the primary sabotage thoughts that often stand in the way of success with weight loss and wellness. Today, I’m going to cover the final sabotage thought in our series – Sabotage Thought Number 10. But before I do, let’s recap the 9 sabotage thoughts we’ve discussed so far, just to make sure you’re not still leaning on any of these excuses as reasons why you’re not able to succeed with wellness right now.

Sabotage Thought Summary:

  1. I earned the indulgence: Instead, parlay your success into more wellness choices. It becomes easier to eat healthy when you exercise, as exercise increases the craving for healthier, lighter foods.
  2. Tomorrow I’m going to be good: Tomorrow logic doesn’t work. They key is to being good IN THIS MOMENT. Tomorrow will present itself with the same temptations and challenges.
  3. I’m too busy with one thing to get involved with another: Wellness behaviors will strongly dictate your future health, quality of life, and how happy you feel about yourself. Wellness goals need to be weaved into the matrix of the life you have right now. Keep them realistic, but make sure you have a plan to succeed right now.
  4. Out of my control: Foods are not addictive, food ingredients are not addictive, and if it’s hot outside then exercise inside, etc. Find a way to succeed, and make a list of alternative foods to substitute for the foods that may be sabotaging you right now (solution-substitutions).
  5. Arranging to fail: Don’t put tempting treats in your home. Don’t overbook yourself so you don’t have time to exercise.
  6. This doesn’t count: Everything counts, including what you eat at airports, on airplanes, during holidays, the holiday season, at birthday parties. etc.
  7. The assumption excuse: Sounds like this “I already showered, so no point in exercising now”… or I “at the first bite, or opened the bottle of wine. I might as well finish off what I started”. Don’t stay out of bounds just because you took one step out of bounds. 
  8. Concern for others: You have to also look after yourself, so you can continue to look after others. It’s not an either-or situation.
  9. You only live once: Using this excuse too often to justify the consumption of cheat foods, and/or skipping workouts on sunny days, will cause you to fail with your wellness goals. That’s guaranteed. We all need some indulgences, but be careful how often you justify them using this approach. Yes, you may only live once, but living well is tied to your level of health and wellness and that requires some focus and discipline.

That takes us to Sabotage Thought Number 10, which is “This instance doesn’t matter”. When it comes to your wellness game-plan from this day forward, the best thing you can tell yourself is that “Every Instance Matters”, as it leads to the sum of your actions.The sum of your actions is meaningful, so every decision counts, even though it doesn’t seem like one instance matters that much. One visit to the gym is not that important, but maintaining the habit of going is invaluable. When you ask yourself, “what’s one beer, what’s one cookie, what’s one bag of chips, what’s one pizza with extra cheese and pepperoni, etc.”  – you know you’re in trouble.This thinking style will get you in trouble if you call on it too often. Decide right now that every decision makes a big difference, as each decision factors into the sum of your decisions over time.

Consistently making what seem like small, good decisions, moment by moment, day after day, and week after week, can literally transform your health in a matter or 3-12 months. By that, I mean, getting to your ideal weight, achieving an ideal cholesterol, blood glucose, and triglyceride level, and improving your fitness and body shape markedly. You can undo a lot of years of self-health abuse by becoming consistent over just the next 3-12 months. Your body and your blood work will reflect those changes, so you’ll see how real they are. But what it takes is understanding that every instance matters, every food, beverage and exercise decision is another key plank in the wellness ladder, as you transform your body into the one nature intended you to have and the one that is readily available if you go about things in a consistent way – and see each decision you make as a meaningful one.

That is what takes to succeed. Shed yourself of any sabotage thoughts that may be holding you back. Get on track with wellness – and focus on succeeding – one decision at a time, one day at a time. Have fun with it and notice how much better you look and feel. In a short period of time, your blood work will also reflect positive changes within your body, and possibly your blood pressure as well. So, keep the action moving forward. Keep it positive as wellness is about a positive, new and improved you – something you should strive for, look forward to, and be proud to wear, as you present yourself to the world going forward.

Until next time,  Eat Smart, Live Well and I know you’re going to look and feel great!

Dr. James Meschino
DC,MS, ROHP

Dr. James Meschino

ABOUT THE AUTHOR

Dr. James Meschino, DC, MS, ROHP, is an educator, author, and researcher having lectured to thousands of healthcare professionals across North America. He holds a Master’s Degree in Science with specialties in human nutrition and biology and is recognized as an expert in the field of nutrition, anti-aging, fitness, and wellness as well as the author of numerous books.

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TWM 43 – Sabotage Thought Number 9 – You Only Live Once

TWM-43

Sabotage Thought Number 9 - You Only Live Once

Today's Will Power Moment - 43

with Dr. James Meschino

Today let’s talk about Sabotage Thought Number 9, which is “You Only Live Once”. It’s very easy to give yourself permission to eat tempting foods and replace exercise sessions with more socializing, pleasurable leisure-time activities, and justify it by saying, “You only live once”. The problem is that a daily diet of self-indulgent behaviors, at the expense of important and fundamental wellness practices is the primary reason that overweight and obesity problems have sky-rocketed in recent years. In 1970, 9.7% of the Canadian population was obese (body mass index above 30). By 2011, 25.3% of Canadians had become obese. Presently 31% of Canadian kids are overweight or obese- another alarming statistic that can be found here: (https://globalnews.ca/news/4456664/obesity-in-canada/). As well, approximately 40% of Canadians aged 6 – 79 have high-cholesterol problems, as of 2011 ( http://www.statcan.gc.ca/pub/82-625-x/2012001/article/11732-eng.htm). More than 9 million Canadians now have diabetes or prediabetes. Approximately 90% of diabetics have type 2 diabetes. In 80% of cases, the individual is overweight at the time of the diagnosis of type 2 diabetes. All of these problems are primarily brought about by following a lifestyle of daily indulgence.

It’s easy to give yourself permission to “give in” to temptations in the moment by saying “You only live once”. Only a killjoy person (like me) would argue with a statement like that. But the truth is, that continually reciting to yourself or others that “You only live once” as you once again consume high fat and/or sugary foods, drink a whole bottle of wine with a friend or mate, lounge around for hours not moving your body in any meaningful way, will all, over time, damage your health, your quality of life, and destroy your body shape. Deep down, you know that you have to be selective about when and where you “give in” to temptation.

You have to have a solid plan. Set goals on the wellness platform. Set up your daily wellness checklist and check the items off at the end of each day. Hold yourself accountable. When you hear yourself saying, “It’s too nice a day to exercise, or I don’t want to miss out on this special cake,” as an example, catch yourself in the moment. For most of us, the real aim isn’t to enjoy a few pleasures right now, but to build habits that make us happy over the long-term. Sometimes that means giving up something in the present or demanding more from ourselves. For me personally, I’m happier when I don’t eat the brownie or the cheesecake.

You may only live once, but I believe you’ll be much happier with yourself if you look after yourself properly and maintain a vibrant, fit body, avoid or reverse weight-gain problems, high-cholesterol problems, and type 2 diabetes.You’ll also likely have more years of being able to enjoy a highly functioning body and mind. It’s all within your control.

No one says you can’t cheat a bit, but the frequent permission slip of “You Only Live Once” is a sabotage thought that will impede your wellness success and set you up for health problems that I know you would rather avoid.

So I’ll continue to encourage you to eat smart and live well – and I know you’re going to look and feel great.

Dr. James Meschino
DC,MS, ROHP

Dr. James Meschino

ABOUT THE AUTHOR

Dr. James Meschino, DC, MS, ROHP, is an educator, author, and researcher having lectured to thousands of healthcare professionals across North America. He holds a Master’s Degree in Science with specialties in human nutrition and biology and is recognized as an expert in the field of nutrition, anti-aging, fitness, and wellness as well as the author of numerous books.