As we enter the new decade of the 2010’s, I’ve been pondering what health and fitness trends will change our way of life in the next ten years. Here are my predictions. Please send me yours.
Scientific research will lead the way to products, services, and foods that improve health and the quality of our lives. Opposing that trend will be our human nature to be sedentary and eat for pleasure. And our innate desire to get results without having to do the work.
Push/pull on health vs. comfort and pleasure. You’ll see more advertising for video games, television shows, and sedentary computer activities. Add to that advertisements promoting junk foods, fast food restaurants, and comfort foods. The push/pull for a lazy lifestyle will intensify even though all the scientific research shows that a person needs more movement, more exercise, and healthy foods – such as more vegetables and fruit, moderate amounts of meat and healthy fats and never needs processed foods. The bottom line - a carrot doesn’t provide the sensory delights of ice cream or pizza, so you’ll still need to make the choice to eat healthfully and mindfully.
“Clean” eating, “local” eating, “fresh” foods. These food trends will continue and intensify. The new eating status symbol is to eat clean (meaning eating non-processed foods that don’t contain preservatives.) There’s a new food magazine titled, Clean Eating, as well as new cookbooks. Local eating (purchasing food grown locally) is a wonderful way to support local farmers and enrich your community. Be careful, though, many foods sold at Farmers Markets are brought in from out of state. If you live in a cold weather climate, as I do, it’s impossible to find locally grown lettuce in the winter. And unlike those who advocate only eating foods in season, I do eat salads and fruit all year long. So buy local when you can, but first and foremost, be sure to eat fresh produce in the winter. It keeps you healthy. The rule of thumb of eating 2-3 servings of vegetables and fruit at every meal won’t change in the next ten years. Fresh food means unprocessed produce and meat.
As a side note, the local Albertson’s stores here in Utah have changed their name to “Fresh Market.” Which as far as I can tell says nothing about the quality of their produce – it’s not fresher - nor does it indicate that the store offers more fresh food. The name change is nothing but a marketing strategy designed to make a shopper feel that he or she is eating fresher foods even though they may be filling their cart with TV dinners and frozen pizzas. Watch out for other misleading advertising and labeling. Read the labels.
Epigenetics is a fascinating aspect of genetics. It explains how your genetic makeup is not your destiny. You and your lifestyle determine which genes are switched on and which ones are changed. Your thoughts, eating habits, smoking, exercise, prescription drug use, and more can make your DNA expression and your children’s healthier or not. Look for more research on this – you have the power to positively affect your genetic makeup and your children’s. Wow. (Yes, it works for wrinkles and fat storage, too.)
Reliable and safe weight-loss genetic therapy will be developed. Stomach stapling and bariatric surgery won’t be used. Gene therapy will also eliminate or manage type 2 diabetes and hopefully, autoimmune disorders.
Detox will become a way of life. No matter how much you’ve abused your body with food, drink, pollution, stress, or being sedentary, you’ll be able to repair some of the damage with a tailored detox program. There will be a big business in providing infrared saunas, detox teas, massage and exercise equipment, supplements, antioxidants, air purifiers, electro-magnetic field blockers, and possibly downloads or CDs to clear out negative thoughts and energy. Some folks will think that detox methods give them permission to indulge too much and ignore the basics of good health. But it probably won’t. Detoxing will become an accepted way to maintain good health, prevent the effects of aging, and reduce the symptoms of chronic disorders such as heart disease, high cholesterol, diabetes, autoimmune disorders, colds, and fatigue.
Low-glycemic eating. All the major food trends – clean, local, fresh – are ways of eating lower glycemic. The gist of low-glycemic eating is to avoid white and fluffy foods along with those high in sugar. Instead, eat non-processed foods that are higher in fiber such as vegetables, fruit, and nuts, along with high-quality proteins and good fats. This way of eating reduces the risk of metabolic syndrome, diabetes, inflammation, heart disease and other chronic health conditions. And it lifts moods while giving you higher energy levels.
Low fat eating will be totally pass̩. After all, who really wants to deal with the unflattering side effects Рweight gain, hair loss, weak nails, sallow skin, dark circles under the eyes, and muscle and joint pain? But the trend towards taking daily doses of Essential Fatty Acids, also known as Omega-3 fats will get bigger as people experience the wonderful results: clearer thinking, happier moods, better skin, nails, hair, joints and muscles. And a healthier heart. The AHA recommends eating about 30% fat.
Fake foods will fall out of favor as well as highly processed foods. Soy shakes made with soy protein isolate will fade in popularity, but tofu and tempeh – the fermented soy products – will remain. People will eat fewer wheat products both to avert celiac disorders and because foods made with it are mostly high-glycemic, fattening, and increase the risk of heart disease and diabetes. Honestly, if you aren’t convinced, eat a spoonful of plain old wheat flour au natural and let me know if you like the taste and texture. Ick.
Exercise is a totally elegant and reliable health tonic. There will be more convincing and important research on the benefits of exercise. This doesn’t mean it will easier for you to actually step away from screen time and a busy lifestyle and start exercising, but you’ll have more good reasons to do so. Right now we know that moderate exercise reduces the symptoms of virtually any health disorder and prevents lots of them. However, two factors about exercise will remain true: only you can do your exercise for you and it takes as long as it takes.
Exercise trends. As the research continues on the most efficient and effective ways to exercise, it will become easier and faster to see results. Today’s hottest trends are “targeted stretching” (such as pressing fingers into a muscle as you extend it), Bosu balls which create balance challenges (these are really challenging – we use them in Pilates class), and “vibration” machines. The vibration machines are about the size of an elliptical trainer. The foot bed vibrates up and down or side to side and you do exercises while standing or sitting on the bed. Improves balance and coordination, while aiding the body in detoxing. Using the large inflated exercise balls also enhances balance. I’m trying to imagine what the hottest exercise trends will be in 10 years, and honestly, I have no idea. Perhaps a system will be developed wherein a person could get a full workout without rising from the couch, but I doubt it.
People will use physical exercise to reverse mental decline that comes from aging and strokes and to improve mental performance in school and work. The new science of neurobics will aid people in increasing mental acuity and reversing mental decline. Neurobics offers mental and motion exercises to improve cognition and awaken brain function.
A new status symbol will be to limit screen time and have more time to pursue other interests and recreation.
The high-priced skin care treatments and machine technologies now used at skin care clinics and spas will be widely available and so economically priced so you can use them at home. This include lasers and light therapy treatments. Invasive treatments, such as botox, fillers, and even some plastic surgery will be replaced with creams and machine technology.
Skin care products will contain fewer preservatives, fragrances, and petroleum-based ingredients, such as mineral oil and petrolatum. Some of these ingredients are carcinogens and hormone disruptors. Instead, the most effective brands will feature ingredients that improve the condition of your skin and your overall health. People will want skin care products that are as fresh and clean as their food.
I’m excited to see what else develops. It would have been nearly impossible to predict the invention of the iPhone in 1990. So I’m fascinated to see what develops that no one can foresee. Hopefully, the next ten years brings ways to eliminate the very real health concerns of obesity, pollution, type 2 diabetes, and others.
Warmly,
Lucy Beale, author
The Complete Idiot's Guide to Glycemic Index Weight Loss Version 2
The Complete Idiot's Guide Glycemic Index Cookbook
The Complete Idiot's Guide to Eating Well on a Budget
www.Lucybeale.com, http://lucybeale-weight-loss.blogspot.com/
Thursday, January 28, 2010
Tuesday, January 12, 2010
Top Ten Wellness Resolutions for 2010
What are your wellness goals for this New Year? Most of us know what we want in general terms, such as lose weight or exercise more. But translating those non-specific goals into actions is, well, it’s complicated.
Losing weight is always complicated. There are so many factors to consider: to diet or not to diet, real food or diet food, weighing or not weighing, sugar or fake sugar. Add to that how easy it is to get sidetracked by friends, parties, moods, attitudes, and the very real challenge of living with constant gustatory deprivation.
Exercise is complicated, too. The factors to consider are: what exercise, when, with whom, for how long, how often, how much, and where. Plus, few people consider exercise fulfilling and satisfying on its own. You can find plenty of exercise recommendations from experts, but the bottom line is that the only person who can do your exercise for you is you. Ditto lose weight.
To jump-start my personal wellness program this year, I’ve written my top ten wellness resolutions and I’m sharing them with you. That means I’m on-the-line to do them.
Lucy’s Ten New Year’s Heath and Wellness Resolutions
1. Go to sleep before 11 pm at least 5 nights a week, preferably 7. Sounds boring, but I have so much more energy if I get an abundance of zzzz’s. (Most people require 7-8 hours. How many do you need to feel great and fend off weight gain and lower immune functioning?)
2. Do the Tibetan exercises every day. I always have more energy if I start the day with these 5 simple exercises. But I get lazy and skip days. View instructions on my website at www.lucybeale.com. (The Tibetans are often called the fountain of youth.)
3. Use the Neti pot on all RED alert pollution days in the Salt Lake Valley. One simple and virtually free way to wash away some of the particulates I breathe is to use the Neti pot. It also helps get rid of those “poor air quality” headaches and fatigue. Google “neti pot” if you’re not familiar with how it functions. Great if you have a cold, flu, or headaches.
4. Hike or snowshoe in the mountains as recreational exercise 3-4 times a month.
5. Cook dinner more frequently at home; eat out or take out less frequently.
6. Eat more fresh vegetables and fewer starches. This is the easy way to eat low-glycemic.
7. Exercise daily to elevate my heart rate for 20 minutes, preferably more. Stretch and do 2-3 Pilates sessions weekly. (I’ve used this program for years and it works for me. Create one that works for you. My preferred workout locations are mountain trails, the local county rec center, and my home exercise equipment.)
8. Sit up straight when using my computer and when eating. I love to slouch. Enough said.
9. Limit screen time to 4 hours a day unless I’m writing a new book. (Trying to wiggle out of the technology trap is so hard. No wonder they call it a web.)
10. Never, never, never overeat. (Besides making my tummy feel too full, overeating directly causes weight gain. Eating just the right amount of food at every meal keeps me at my ideal size. Same for virtually everyone. For me this mostly means small nibbles of dessert rather than a BIG serving. Please don’t recommend I cut out desserts. That’s too much deprivation for me!)
What are your Ten Wellness Resolutions for 2010? I suggest you write them down and review your list every couple months throughout the year. That way you can check on your progress and make adjustments when needed. If you want support, send them on to me and/or your friends.
Make sure your Resolutions don’t create too much deprivation and also that they don’t rely on the good will and intentions of others. Since only you can do your exercise for you, or lose weight, make sure that only you are responsible for meeting your Resolutions. I say this from experience. It’s so easy for me to miss Monday evening Pilates class if my husband can’t join me.
I’ve been reading lots of cookbooks and recipes preparing to write my next book and I’m finding that I’m also cooking more. I love creating recipes, and you’ll find an entirely updated recipe section in my new book, The Complete Idiot’s Guide to Glycemic Index Weight Loss Version 2. It became available in bookstores on January 5 – just last week. I also added instructions for the Tibetan exercises because they rev up your metabolism and help rid the body of toxin overload, which can affect weight gain.
I wish you a prosperous and healthy New Year.
Lucy Beale
Losing weight is always complicated. There are so many factors to consider: to diet or not to diet, real food or diet food, weighing or not weighing, sugar or fake sugar. Add to that how easy it is to get sidetracked by friends, parties, moods, attitudes, and the very real challenge of living with constant gustatory deprivation.
Exercise is complicated, too. The factors to consider are: what exercise, when, with whom, for how long, how often, how much, and where. Plus, few people consider exercise fulfilling and satisfying on its own. You can find plenty of exercise recommendations from experts, but the bottom line is that the only person who can do your exercise for you is you. Ditto lose weight.
To jump-start my personal wellness program this year, I’ve written my top ten wellness resolutions and I’m sharing them with you. That means I’m on-the-line to do them.
Lucy’s Ten New Year’s Heath and Wellness Resolutions
1. Go to sleep before 11 pm at least 5 nights a week, preferably 7. Sounds boring, but I have so much more energy if I get an abundance of zzzz’s. (Most people require 7-8 hours. How many do you need to feel great and fend off weight gain and lower immune functioning?)
2. Do the Tibetan exercises every day. I always have more energy if I start the day with these 5 simple exercises. But I get lazy and skip days. View instructions on my website at www.lucybeale.com. (The Tibetans are often called the fountain of youth.)
3. Use the Neti pot on all RED alert pollution days in the Salt Lake Valley. One simple and virtually free way to wash away some of the particulates I breathe is to use the Neti pot. It also helps get rid of those “poor air quality” headaches and fatigue. Google “neti pot” if you’re not familiar with how it functions. Great if you have a cold, flu, or headaches.
4. Hike or snowshoe in the mountains as recreational exercise 3-4 times a month.
5. Cook dinner more frequently at home; eat out or take out less frequently.
6. Eat more fresh vegetables and fewer starches. This is the easy way to eat low-glycemic.
7. Exercise daily to elevate my heart rate for 20 minutes, preferably more. Stretch and do 2-3 Pilates sessions weekly. (I’ve used this program for years and it works for me. Create one that works for you. My preferred workout locations are mountain trails, the local county rec center, and my home exercise equipment.)
8. Sit up straight when using my computer and when eating. I love to slouch. Enough said.
9. Limit screen time to 4 hours a day unless I’m writing a new book. (Trying to wiggle out of the technology trap is so hard. No wonder they call it a web.)
10. Never, never, never overeat. (Besides making my tummy feel too full, overeating directly causes weight gain. Eating just the right amount of food at every meal keeps me at my ideal size. Same for virtually everyone. For me this mostly means small nibbles of dessert rather than a BIG serving. Please don’t recommend I cut out desserts. That’s too much deprivation for me!)
What are your Ten Wellness Resolutions for 2010? I suggest you write them down and review your list every couple months throughout the year. That way you can check on your progress and make adjustments when needed. If you want support, send them on to me and/or your friends.
Make sure your Resolutions don’t create too much deprivation and also that they don’t rely on the good will and intentions of others. Since only you can do your exercise for you, or lose weight, make sure that only you are responsible for meeting your Resolutions. I say this from experience. It’s so easy for me to miss Monday evening Pilates class if my husband can’t join me.
I’ve been reading lots of cookbooks and recipes preparing to write my next book and I’m finding that I’m also cooking more. I love creating recipes, and you’ll find an entirely updated recipe section in my new book, The Complete Idiot’s Guide to Glycemic Index Weight Loss Version 2. It became available in bookstores on January 5 – just last week. I also added instructions for the Tibetan exercises because they rev up your metabolism and help rid the body of toxin overload, which can affect weight gain.
I wish you a prosperous and healthy New Year.
Lucy Beale
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