One of my all-time favorite quotes is this one by Martin Luther King Jr.:

By replacing the word justice with words such as financial freedom, health and wellness, higher learning, among others, this quote says it all. Reaching certain goals may require significant, long term, individual sacrifice. Simply put, it’s going to be tough. Other times it may be extremely easy to achieve what you are striving for. Maybe by taking that first step, changing that one thing, it was all you needed to get out of your comfort zone and move beyond the who, what and where that is keeping you from attaining your goals.

It is important that you set short term and long term goals. Short term goals can put you on the path to success and help you achieve those far reaching, long term goals. My main health goal is to avoid dying young. Death is inevitable for everyone, I realize that, but my main goal is to do whatever it takes to have a long and healthy life.

To get there, one of my goals has been to eat cleaner. After my heart attack one of the changes my cardiologist wanted me to make was to only eat red meat once a month. I figured why even bother — so for the most part I gave up red meat almost 4 years ago. Recently I gave up animal protein entirely, I didn’t necessarily want to become vegan, but after watching several documentaries and reading numerous articles it seemed to be the right thing to do for my body. I am now almost 4 months along in this decision and to be honest it has been relatively easy. I’m not going to lie; I do miss a little yard bird (chicken) and fresh water salmon occasionally — and I could have them if I wanted to, but for now I will continue to eat vegetables, beans, nuts, grains, and fruits. Hopefully the decision I’ve made will continue to stave off health related issues for years to come.

Another health goal is to exercise at least 5 times a week. I am pretty consistent on this but there are times when I just don’t feel like exercising. I’ve learned over the years that if I put my shoes on and try to at least get in 10 or 15 minutes of exercise it normally turns into 30 minutes or more. I’ve run in several 5Ks over the last several years but I still have a goal of running a 10K and a marathon eventually. My legs are fighting against me but I still hit the road consistently, and I try to push myself to go further every time I go out. It would be easy to give up and say that it’s not going to happen but that goes against my main goal.

Setting and attaining easier goals give us the motivation to move on to harder goals. Whether you want to lose weight, stop smoking, eat better, or exercise more, setting goals will help you achieve what you are after. Just like you don’t want to wait for your ship to float around until you reach the shore, not setting goals can prevent you from reaching your destination. So… grab the oars, set a goal, and start rowing — you will get there quicker and get a good workout in as well.

So what are some of your goals? Tell me in the comments below.

We have a nice selection of material in the catalog that covers how to set and reach them. Here are a few:

It happens to a lot of people that have lost weight, stopped drinking, smoking, you name it. You do really great for several years but then you start allowing excuses and bad choices to erode all of the positive changes that you have made to get to a healthier point in your life. Look at most of the Biggest Loser contestants. As soon as they leave the Biggest Loser ranch they slowly return to their old routines and the weight begins to pile on. Becoming a healthy role-model can add pressure to individuals that are not setup to handle it. I am constantly worried that if I put on weight that I will disappoint myself, my family and others that have been inspired by my weight loss and story.

So what steps can you take to push back the creep?

First you need to realize what your creep is. I have identified 3 areas that are mine. Certain foods like chips and salsa (isn’t every day a good reason to celebrate Cinco de Mayo?), chocolate bridge mix, and overeating – even when it’s healthy. Not exercising enough or not pushing myself hard enough when I exercise is another one. I have always said that you can’t out exercise a bad diet and you definitely can’t setting on your couch watching TV with a bag of chips (note to self). My last creep is not getting enough sleep. Going to bed at a consistent time and getting at least 8 hours of rest each night has been critical for my overall health.  These are areas that I need to work on. I will never see the results I am after without keeping these in check.

Secondly and more importantly you need to identify what is causing you to not make your health a priority. For me I get so busy that I start to stress out. It doesn’t help that I accept more job responsibilities regardless of how busy I am. As the work piles on I start to shut down. My diet, sleep, exercising, and time with family suffers because of it. So how do I combat this? I get organized. I make a list and just start going through it. I am not a superhuman so I do what I can. I also start listening to the little voice inside my head that gives me good advice. Saying “No, I don’t have the time to do that for you” in some cases is just as valuable as saying “Yes”. Regardless if it’s work, friends or family.

Here are a few other ways that you can fight creep in your life:

• One item at a time. If you have several areas that you need to fix, focus on one, and then move on to the others as you accomplish them. By getting one item accomplished it might get the ball rolling to easily knock out the rest.
• Write it down. Write your goals, plans, etcetera on Facebook, a diary, smartphone, or posted on your mirror. Writing it down can motivate yourself to stick with it. Getting friends involved can be extremely helpful in moving forward.
• Get it out. If it’s food, get it out of the house and replace it with healthier options.
• Be honest with yourself. I have another little voice that tells me lies. “Go ahead, you can have that chocolate. You will work it off later.” But when later comes I am tired and unmotivated (probably from the excess sugar in my system). Knowing how to handle these situations when they come up is important. How you respond determines whether the problem areas continue to hang around or whether you push them further away.
• Be consistent. Once you get rid of the things that keep you from being your healthiest don’t let anything slide. Be committed to whatever it is that keeps you motivated to stay healthy.

So what is your creep? …and what are your plans to push it away? Let me know in the comments section below.

Selections from our Catalog

Quit Digging your grave with a knife and fork: a 12-stop program to end bad habits and begin a healthy lifestyle by Mike Huckabee

The complete idiot’s guide to organizing your life by Georgene Muller

Like millions of people I have a sweet tooth. I was raised on Kool-Aid, peanut butter and jelly, and chips. I have cavities to prove it. But even now, with everything I know about how sugar, salt and fat affects the body, I still struggle with getting too much of it. I am not talking about having a cookie or a piece of cake occasionally. It is the daily, weekly, and lifetime of indulgence of the sweet stuff. It is bags of M&Ms, quarts of ice cream, and cases of Coke. How the body uses sugar is magic, complex, and amazing. Here is a brief and over-simplified explanation of what goes on.

First off the body needs some sugar (glucose) for energy, without it we wouldn’t function. The body uses insulin (a hormone created by the pancreas) to help move the sugar (glucose) from the bloodstream into the cells where it can be used. When the body does not have enough insulin, or has issues using it, sugar cannot get into the cells. The sugar builds up in the blood stream and starts causing issues that over time can lead to cellular inflammation and damage. Left unchecked, excess sugar in the system can cause obesity, heart disease, cancer, diabetes, immune issues, and more.

It is estimated that the average American consumes between 22 to 52 teaspoons of added sugars a day. The United States Department of Agriculture (USDA) recommends that the average person on a 2,000 calorie diet include no more than 40 grams or 10 teaspoons of added sugars a day¹(that figures out to be the amount of sugar in a 12-ounce soft drink). So what can you and I do to tame our sweet tooth? Try the following tips:

• Eat a good solid breakfast that combines whole grains such as oatmeal and cereals. Fresh fruit, eggs, and whole grain breads are great choices as well. Eating breakfast will keep you full throughout the morning and prevent you from eating high sugary items in the vending machine or snack bar later in the morning. Eating a good quality breakfast also helps to avoid overeating at lunch.²
• Enjoy a piece of gum. Chewing gum can reduce your cravings. It also makes your breath fresh (and who doesn’t need that).
• Grab an apple, banana, or some other type of fruit. The sweetness of the fruit can help curb your craving for that 2 day old donut setting on the table. Adding nuts, seeds and dried fruits can also keep you satisfied throughout the day while giving you the benefit of fiber and nutrients.
• If you can’t completely go cold turkey on the sweet stuff, give in a little and enjoy a smaller equivalent. The smaller item will still allow you to enjoy what you want but without all the calories or extra sugar of the larger item.
• Plan ahead. By planning your meals and snacks you have a greater chance of success in reducing the overall amount of sugar in your diet.
• Drink water instead of fruit juice or soda pop. Most people do not get enough water throughout the day anyway. Water has numerous benefits including assisting with matabolism, regulating body temperature, detoxifying the body, and more. Fruit juices and soda pop have incredible amounts of sugar in them. For example 1 can of Coke contains 39 grams of sugar (1 gram shy of the daily recommended amount). A 20oz bottle contains 65 grams and a 2 liter bottle contains 108 grams of sugar (nearly 3 days worth).
• Limit or skip artificial sweeteners. Your results may vary but when I was drinking diet soda I still had cravings for high sugary snacks. As soon as I stopped drinking them my cravings for those foods diminished.
• Limit the amount of alcohol you drink. Excessive alcohol consumption can decrease the overall effectiveness that insulin has in moving sugar out of the blood stream. The resulting effect on the body is a high blood sugar level.
• Exercise, read a book, volunteer. I was a stress eater. M&Ms were my poison. It wasn’t until I started exercising that my stress levels went down and I was able to stop the endless snacking. If you are an emotional eater get up and move around. Exercise is good for you – or so they say³. Read a good book (we have a few) to take your mind off of what might be causing you stress. Volunteering can be rewarding and has the added benefit of keeping you from that bag of chocolate you have hidden in the cupboard.

It is important that you check with your physician before making changes to your diet or exercise routines. These tips along with using common sense when you eat and drink can help ease the destructive nature sugar has on your system, and your waistline. If you have issues with sweets (like I do) let me know what your favorite is and what you do to manage your cravings.

Health Neighborhood Selections

The sugar addict’s total recovery program by Kathleen DesMaisons

Diabetes A to Z : what you need to know about diabetes, simply put American Diabetes Association

From the Children’s Nonfiction Section

Exercising for Good Health by Shirley W. Gray

References

1. United States Department of Agriculture. ”Profiling Food Consumption in America.” 2002.

2. Health & Wellness Resource Center. ”Glycemic index foods at breakfast can control blood sugar throughout the day.“ NewsRx Health & Science.  April 22, 2012 p134.

3. Health & Wellness Resource Center. ”Exercise and weight control.” RelayClinical Education. February 2012.

A healthy perspective - Running

I am not a runner but in 1982 I tried running the mile in track. I was in Junior High and I finished last in most races. By the time I finished the race most of the runners had already showered and were on their way home.  I think my best time back then was 12 or 13 minutes (yes you can almost walk it faster). I think I hold the record in Kansas for the worst recorded time in competition. No joke. The current men’s record holder in the mile is Hicham El Guerrouj with a time of 3:43.13 minutes. Impressive.

When I was running track back then I thought the mile was an extremely long distance and very boring. Fast forward 26 years and my opinion has changed quite a bit. I am still not a good runner, but I really enjoy getting out and pounding the pavement. Am I older and wiser?… maybe. Lost some brain cells in the past 30 years?… more likely. After my heart attack in 2008 I began to run again at the YMCA. I started running/walking on the treadmill and started to push myself to go longer and faster. At that time I was still concerned that I was going to have another heart attack so I wore a heart rate monitor to track how I was doing. I remember the first time that I passed the mile mark jogging on the treadmill without stopping. I was absolutely thrilled with myself. I eventually made it to 2 miles, then 3, 4 and so on. I eventually quit the Y and started exercising at home. I began to run on the street which is an entirely new experience compared to the treadmill. I worked up slowly to longer distances, eventually eclipsing the 8 mile mark for a run. I have since run multiple 5Ks and one trail 5K, the Warrior Dash in Kansas City in 2011. I now average a 9 minute mile when I run. Not great but much better than what I ran in the 80′s.

What I like most about running is it gives me time to be with my thoughts. No interruptions. No mowing, dishes or laundry to do. They will be waiting for me when I get back. It’s just me, some tunes, fresh air, and the road beneath my feet. The other nice thing about running is that you don’t need a lot of equipment. Just a good pair of supportive shoes. If you want to begin running you should ease into it. By doing a blend of walking and jogging you can gradually prepare your body to handle the rigors of running longer distances. Make sure when you start out that you give yourself a chance to rest by not running every day. By giving your body time to recover you will be more successful in the long run (pun intended). Eventually you will be running 5Ks, 10Ks, marathons and ultra-marathons (50 miles or more). If you are a runner tell me below what you like most about it. We all have a story to share.

For more information about how to include running into your fitness plan check out some of these great books from the library:

The Complete Idiot’s Guide to Running

Kara Goucher’s running for women : from first steps to marathons

Born to run : a hidden tribe, superathletes, and the greatest race the world has never seen

In my first post this year I discussed my weight issue, subsequent heart problems, and near death experience. But how did I get to that point in the first place? It was common for me to go out for lunch at McDonald’s (or you could insert any fast food restaurant here) at least 3 times a week. At the time I did not realize the damage I was doing to my body. My usual meal would be a double cheeseburger, large fry, and a medium coke. In researching the nutritional information of the meal I found that it has 1150 calories, 48 fat grams, and 1515 mg of sodium. Not only was I having almost all my calories and fat in one meal, I was taking in more sodium than my body needed. Unfortunately lunch was not as bad as what I chose to have for breakfast most days. Normally I would stop at Sonic and get a Bacon, Egg, and Cheese burrito. That bad boy was loaded with 430 calories, 25 fat grams, and 1550 mg of sodium. The two meals together, list out at 1580 calories, 73 fat grams, and a whopping 3065 mg of sodium. I am getting sick just thinking about it. I am guessing that by the time you throw in snacks throughout the day and supper at night, I was eating around 3000 calories a day and trying to process over 5000 mg of sodium. No wonder I was obese and not well…and it looks like I am not alone. My home town of Topeka just recently made #8 on the top 10 most obese metro areas (with percent of residents considered obese). This list is put together by the Gallup-Healthways Well-Being Index¹ and even though the stats are questionable in my mind, we as a community should be very concerned that we even made the list. People ask me all the time how I lost my weight, and it’s simple. I stopped eating fast food.

A shocking statistic that I found on the Centers for Disease Control and Prevention (CDC) website is that the average daily sodium intake for Americans age 2 years and older is 3, 436 mg. The USDA recommends 1,500 mg per day for people middle-aged and/or with risk factors and 2,300 mg for everyone else.² It’s not surprising that as portion sizes have grown through the years, so has the intake of sodium. This increase, along with stress, not exercising regularly and not maintaining a healthy weight has lead to numerous health issues. One of the more prevalent issues is high blood pressure. If high blood pressure is left untreated it can lead to more serious issues such as heart attack and stroke. According to the American Heart Association 1 out of 3 Americans have high blood pressure and many of them are unaware that they have it.³

So what can you do to reduce the amount of sodium in your diet and reduce your risk of high blood pressure? Your best bet would be to look for food that is minimally processed. Fruits, vegetables, unsalted nuts, whole grains and non-canned beans would be great choices. Lean cuts of beef, poultry and fish are fine but check the packaging to be sure. Poultry (chicken and turkey) especially can be loaded with extra sodium. When out at restaurants ask your server for lower sodium options or if an item can be prepared without added salt. If you can’t avoid a trip through the fast food lane look for lower sodium items such as salads. Check out kid menu options, they are normally close to the actual recommended serving size for an adult so you can always go that route. Another thing you can do to help your body is to drink plenty of water.

Here are some cookbooks that are heart healthy. I am sure you will find recipes that have reduced sodium amounts and taste great:

American Heart Association healthy family meals : 150 recipes everyone will love

American Heart Association low-salt cookbook : a complete guide to reducing sodium and fat in your diet

AMERICAN HEART ASSOCIATION QUICK & EASY COOKBOOK : More Than 200 Healthy Recipes You Can Make in Minutes

¹ Vitals – America’s fattest — and skinniest — cities revealed article from MSNBC

² Key Recommendations for Specific Population Groups

³ Understand Your Risk for High Blood Pressure

On January 2nd I started a new workout plan – Les Mills PUMP. I had been flip-flopping between Insanity and P90X for awhile and was getting a little bored with them. They are both great programs but I needed to make a new commitment to my health and I needed something different. I am now 45 days into PUMP, midway through the 90 day program and it has just flown by. During this time I have noticed several things.

First, I am stronger than I think I am both mentally and physically. I can push past myself when I need to. It is where real change happens.

Secondly and more importantly, I need others to help me succeed. I call them accountability partners. This could be a spouse, colleague, friend, acquaintance, or even a group on Facebook of more than 650 people (shout out to TEAM PUMP) I have never met. I was part of another group when I went through my first round of Insanity. The InsaneCrew (hashtag #insanecrew) was a group I connected with on Twitter. Just like TEAM PUMP they are like minded individuals located all around the United States and they have been there with me every step (jump, squat, pushup, etc.) of the way. Accountability partners can’t lift the weight for you, or do the cardio that you need, or even pick the foods that you eat. But they can be there to encourage you, answer questions that you have, share recipes, or give you a laugh when you need it.

Whether you need to lose 10 pounds or over 100, find someone or a group of people that will support you during this journey. At least for me, these two groups have helped me get in the best shape of my life. Who helps YOU be the best you can be? Let me know in the comments section below.

If you are not on Facebook and want to know how to connect to others take our Facebook for Beginners class. Call our trainers at 580-4606 or email class@tscpl.org to get more information. For other great ideas on making healthy changes in your life visit the health neighborhood.

A week before Thanksgiving in 2008 I died. One moment I was answering questions, the next I had multiple nurses and doctors over me trying to figure out what happened. This all occurred about an hour after a doctor placed 3 stents in one of my arteries using a procedure called angioplasty. I needed the procedure because I woke up with a burning sensation in my chest. It turned out that one of my arteries was completely blocked. They (those people that can count that high) claim that the heart will beat about 100,000 times in one day and about 35 million times in a year. I guess mine decided it needed a 30 second break (or about the time it took you to read this far). But why did it stop? The doctors never found a medical reason for it. In any case, not very many people get a second chance at living so from that moment on I have been committed to changing my life and transforming my health. I realized that I can’t take care of my family if I don’t first take care of myself.

At the time of my heart attack (and no it wasn’t a Fred Sanford it’s the big one moment) I weighed in at 270 pounds. Few people would have classified me as obese, but according to the BMI (Body Mass Index) chart I was. At night I slept using a CPAP (continuous positive airway pressure) machine. A contraption that straps to your head and forces air down your nose to keep your airway open. I used it for years because at night I would stop breathing without it. During this time my cholesterol and blood pressure numbers were through the roof. So after many years of unhealthy eating, lack of exercise, and sleep deprivation, my body woke up screaming it needed help.

After returning home from the hospital I knew I needed to make major changes in my life. I spent the next couple of months working out at the heart center. I also began to use my neglected YMCA membership consistently. Eventually I purchased P90X and Insanity workout programs to help push me and maximize my results. Probably the biggest change was my diet. I gave up soda, fried foods, red meat (a recommendation from my cardiologist), limited my sweets and salt as much as possible, ate more veggies, and incorporated Shakeology into my diet. This worked for me as I began to lose weight. Not as dramatic as a Biggest Loser contestant, but my weight was dropping every week. After 7 months I had lost nearly 50 pounds and nearly a year after my heart attack I had lost over 70 pounds. I went from a size 42 to a size 34.

So why did I tell you all that? I want you to know that you can be healthy. I have coworkers, Facebook and Twitter friends that have lost 80, 90, and more than 100 pounds.  I was able to transform my body by being consistent at exercise, making healthy choices in what I ate, and making sure I was getting enough recuperative sleep. I am not going to lie to you and tell you it was easy, it wasn’t. But I made a commitment to myself in 2008 to be the healthiest I can be. 2012 will be no different. If you are making a resolution this year to get your health back, what are you doing to get there? You don’t have to make major changes all at once (although you can). Simple changes over time can have dramatic impact on your health. Whether it’s exercise or eating better the library has books and DVDs that will help transform your life. But it all starts by making a commitment to yourself. You can do it!

Here are a few exercise DVD recommendations:

Basic

• Extreme Makeover. Weight Loss Edition: the workout
• Zumba Fitness: exhilarate: the ultimate Zumba fitness DVD experience

Advanced

• P90X
• Insanity: Fast and Furious

Here are a few cook book recommendations:

• Cooking Light Annual Recipes 2011
• Healthy Cooking: At home with the Culinary Institute of America

So what is a Library Database?

• Library databases contain information from published works.
  Magazines, Journals, newspaper articles, encyclopedias, and other reference books.
• Library databases are searchable.
  By Keywords, Subject, Author, Magazine Title, Date, and more
• Library databases provide citation information.
  Author, if available Title of Article Publication (Title of Magazine, Newspaper, or Reference Book) Publisher Date of Publication
• Library databases often contain full-text articles.
  You can print or email an entire article!  If it’s a PDF, it will look just like you actually laid hands on the actual magazine or journal to make a copy!
• There are different kinds of library databases
  Specific topics: Biography Resource Center, Novelist, Auto Repair Reference Center
  General topics: FirstSearch, Infotrac, ProQuest, World Book Online
• Library databases are paid for by taxpayer dollars.

How is a library databases different from the Web?

1) Clear your cookies

You will have to reenter your library barcode.

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2) If you are using a proprietary browser such as CompuServe [CS], America On Line [AOL], etc, you may experience sporadic errors and/or access issues with ReferenceUSA.

*Example: If you are attempting to access ReferenceUSA or another database remotely and are receiving a username/password challenge page when you should not be, it is very likely that the proprietary browser is causing this.

It is highly recommended that users accessing ReferenceUSA or other databases via a proprietary browsers use a new, unmodified browser (i.e. Microsoft Internet Explorer) obtained directly from the manufacturer free of charge.

The necessary steps for accomplishing this are outlined below:

*If the only Internet browser installed on your pc is the proprietary browser that accompanied your Internet service (i.e. CompuServe [CS], America On Line [AOL], etc), you will need to download an unmodified browser directly from the manufacturer (*these browsers are offered free of charge).

*Free Browsers

Google Chrome download page is: http://www.google.com/chrome
Internet Explorer download page is: http://www.microsoft.com/windows/ie/default.asp
Firefox download page is: http://www.mozilla.com/en-US/firefox/
Safari download page is: http://www.apple.com/safari/

Once the browser is downloaded and installed, it is recommended that you retain the default manufacturers configuration settings, which will be enabled upon installation.

Log onto the Internet using your ISP (Internet Service Provider).

Once you have logged onto the Internet, open another new browser window (*with the recently installed Microsoft Internet Explorer if applicable).
To accomplish this, Click on the Start menu.
Scroll up to and select Programs.
Scroll over and select (*by left mouse clicking on) the Internet Explorer icon.
A new Internet browser session/window will now be established in the Microsoft Internet Explorer browser window.

Direct your browser to the appropriate address/web page of the subscribing organization and select the link to the database.

You should now be able to access the database (such as Reference USA) successfully.

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3) Check to see if you have a software firewall running. Programs such as Norton block access to the verification information that takes place. By turning this off during your search session you should be able to access that database. Just remember to turn it back on when you are done.

Check your browser settings. You might need to modify your browser settings to allow cookies.