Good Mood Diet Blog

It’s invisible, odorless and painless. Its four to six digits depict a hydraulic function and it’s a great signal of your cardiovascular condition. What is it? It’s your blood pressure measurement. These are two numbers you should know by heart, for your heart’s health. You can’t see your blood pressure and you can’t feel it if it’s going higher or lower. But these numbers don’t lie.

Your blood pressure measurement consists of two numbers: the Systolic pressure (the higher number and usually the one recited first) is the measure of how much pressure the blood is exerting on the inside walls of your blood vessels each time the heart beats. The systolic number should be under 120.

The bottom number is called Diastolic pressure and is the amount of pressure the blood pushes on the inner walls of the vessels between each heart beat. The diastolic should be under 80.

Together, the numbers are written as 120/80mmHg, and pronounced as "one twenty over eighty."

If you are measured to have a systolic of between 120 and 139 and a diastolic between 80 and 89, you will be diagnosed to be pre-hypertensive, which means you almost have high blood pressure. With pre-hypertension you have an increased risk of heart disease and stroke. As you age the risk goes even higher. It means your heart has to work harder than usual/healthy to pump blood through your vessels to the outer reaches of your limbs and organs. Left untreated, it can lead to full-blown high blood pressure and all the associated risks. It’s estimated ½ of the US population has pre-hypertension and many people don’t know it.

Here are some ways to help yourself control your blood pressure.

Weight! What are you waiting for?
If you are overweight, losing as few as 10 pounds can help your blood pressure. When you weigh more, the body has to grow many more blood vessels to service the extra mass and it becomes harder and harder to pump the blood farther and farther.

What Moves you?
Physical activity of any kind is better than holding still all day. When you move more your heart is strengthened and finds it easier to pump the blood. 10,000 steps a day is the healthy amount of movement for general health. Add to that, 30 minutes of moderate level aerobic exercise, on most days and you will be on the way to make your heart as strong as can be.

Toss the Salt!
Cut down on your sodium intake. Most Americans each about three times more salt than needed for health. Eating prepared and processed foods are the major culprit. Check for yourself: for a week or so, keep a tally of the sodium levels on the nutrient labels of the foods you eat. If you are like most of us and consuming too much, begin to cut it out where you’ll notice it the least and try to limit your daily intake to 2,300 mg per day.

Do the DASH
Dietary Approaches to Stop Hypertension is a program funded by the National Heart, Lung and Blood Institute. They advise us to focus on eating foods low in saturated fat, cholesterol and salt. That means plenty of fruits, vegetables and whole grains. Aim at food rich in protein, potassium and magnesium. They are all part of the Good Mood Diet favorites list!

Alice Lockridge,
MS Phys Ed,
Exercise Physiologist for Everybody
PRO-FIT

I do love a good glass of wine now and then, but the promotion of alcohol as the new health drink by the industry (and by our government) has really gotten under my skin. In a country where two-thirds of the population is overweight or obese, and we suffer from horrible alcohol-related driving deaths, the multitude of news stories about how drinking alcohol daily will make us healthier and live longer, bugs me. Maybe in a research laboratory setting, or even in statistical analyses of populations, but here on the ground where I work with real people every day, regular drinking doesn't work for most of them. A new study just published may explain why many research studies have the results that they do, and that drinking, even moderately, may not be so healthy.

The latest study from Britain has shown that there is a genetic mutation that can keep people from drinking much alcohol. When they drink, they may become flushed, fatigued, get a headache, even become nauseated, and possibly have other symptoms. So if these people are mixed in with studies of populations who drink, these people will never become more than moderate drinkers. Importantly, these people maintain lower blood pressure than those without the mutation. So when they drink, their blood pressure remains within a normal range.

Study subjects who did not have the mutation responded to only moderate drinking with elevated blood pressure levels. So in population studies of moderate drinkers, people with the genetic mutation will always skew the results to the more normal end of blood pressure levels. This leads us to the question, could there actually be a large majority of moderate drinkers who remain that way because they don't feel good if they drink more? And so then the studies showing healthy benefits of moderate drinking apply only to those people who have the genetic mutation, rather than the general population.

I know this may seem like rambling, but it's how a scientist thinks. Basically, it calls into question all of the research about the impact of moderate drinking on health parameters. This study showed that in people who do not have the genetic mutation, moderate alcohol consumption raised blood pressure. Now the researchers need to take a second look at the impact on blood cholesterol and blood sugar control, two factors that have been touted as improving with moderate drinking.

My advice: just as I say in The Good Mood Diet, don't think of alcohol as a health drink. If you enjoy it, figure 1-2 servings into your plan on a weekly basis. Enjoy it, and then continue to do all the other things that make you feel great.

Yours in a Good Mood,
Dr. Susan Kleiner

I just returned from speaking at the National Strength and Conditioning Association's Personal Trainers Conference. It was a great motivator to spend this blog space on encouraging you to get expert advice about your exercise routine. The investment is so well worth it.

When we are young we have youth on our side, and often can do all sorts of physical things without getting hurt, or getting hurt so badly that we're down for the count for months. But as we age, and we have so many different responsibilities, as well as the often sedentary demands of work, we are commonly not in the same kind of all around good physical condition as we were at one time. This puts us at greater risk of injury when we do exercise.

Working with an exercise expert to customize a program for your body and your needs can make a huge difference not only in your results, but in how much you actually enjoy your fitness routine. It may only take one or two meetings, and then you'll be off and running, or cycling, or swimming, or weight training, etc. But the program will fit you. Over time, periodic updates will help the program evolve as your fitness improves.

The cost for an hour of an expert's time is often no more than 2 or 3 restaurant meals. Just like you see a medical specialist when you are ill, you should invest in spending time with an exercise specialist to keep you healthy and fit. The right trainer turns exercise from something you have to do, into something you want to do. It should become a fun activity that you look forward to, because it meets your needs.

Always work with a certified personal trainer who has the education to keep you safe. It is a sound investment in your body and your health.

Yours in a good mood,
Dr. Susan Kleiner

Have you ever thought which part of a healthy life style helps you keep your bones healthy?

Bone-friendly diets do it right
Eat plenty of fruits, vegetables and low-fat dairy products. Women should consume 1,000 milligrams of calcium and 400-800 I.U. (International Units) of vitamin D a day. After menopause, women should increase their consumption* of calcium to 1,200 milligrams a day.

Movement Matters Most
Physical activity may have a greater effect on bone strength than calcium consumption. The more high-impact, body weight supporting activity you do the better. (Walking, running, skating, skiing, hiking, rock climbing, rope jumping, bowling and weight lifting are all excellent for bone builders.

Smoking Stinks
Compared to nonsmokers, women who smoke have lower estrogen levels and typically reach menopause earlier, both of which lead to lower bone density and risk for bone health.

Salt Powers the Calcium Pump
A high sodium diet (more than 2,400 milligrams a day) is associated with excess calcium excretion from your body. As Salt goes in – Calcium pumps out!

Alcohol? Maybe...
Moderate drinking (one alcoholic beverage serving a day for an average size woman) may increase your estrogen levels. Larger amounts of alcohol can be harmful, so limit your drinks!

Alice Lockridge,
MS Phys Ed - Exercise Physiologist for Every Body!
PRO♥FIT

It's over a year since I started blogging on the site. This has been a one-way conversation. Now I'd like to hear from you. What are your questions? What would you like me to talk about? I'm going to open this blog up for comments today. I'll be waiting to hear from you, and will do my best to post answers to your questions and comments during the next several weeks.

So let's get the conversation going!

Yours in a Good Mood,
Dr. Susan Kleiner

It may not come naturally, but it’s worth the work. Prodding your kids about produce will produce good things.

Keep at it! Talk to your kids about eating fruits and vegetables. Remind your child to eat some vegetables even though you’ll get an eye rolling response. Don’t give up! Research shows it will work eventually and it’s normal that kids don’t always like what’s good for them the first time they try it or the second or third sometimes. Keep trying. When introducing a new food, or reintroducing one that has been previously refused, just keep going. It may take 20 times, but eventually the food will be familiar to the child, and he will not be so afraid to try it.

Research from Yale University shows that gently prompting children to make healthy food decisions will actually work. In a recent study they tracked what elementary students picked on their own when school lunch programs offered options from each of the food groups. They found that only 60% of the children took a serving of fruit that was available. But when the cafeteria workers (at another similar school) asked the kids if they would like fruit or juice with their meals 90% of the students picked out one or the other to have with lunch. And 70% of them ate (or drank) what they’d picked.

Prodding about produce can produce good things!

Alice Lockridge,
MS Phys Ed - Exercise Physiologist for Every Body!
PRO♥FIT

I have always been a fan of whole grains, and I have never jumped on the low-carb bandwagon. Here's good news to make you feel great about including whole grains in your diet.

A study just published from Penn State University has shown that eating whole grains keeps your waistline smaller and your cardiovascular system healthier. 50 subjects with metabolic syndrome were split into two groups: a low-calorie, whole grain diet or a low-calorie, refined grain diet. Subjects were free-living and worked with a dietitian to establish their meal plans to follow the study protocols. All subjects exercised according to a recommended plan. The diets included 4-7 servings of grains (depending on calorie level), 5 servings of fruits and vegetables, 3 servings of low-fat dairy, and 2 servings of lean protein. Sound a little familiar? The study lasted 12 weeks.

Here are the results: while both groups lost similar amount of body weight, the whole grains group significantly reduced abdominal fat, but the refined grains group did not. Only the whole grain diet had a positive effect on lowering blood levels of C-reactive protein (CRP), an indicator of inflammatory processes in the body. High levels of CRP are strongly linked to elevated risk of cardiovascular disease. CRP levels in the whole grains group dropped by 38%, with no significant change in the refined grains group. Previous research has shown that CRP levels can drop with weight loss. But in this study the reduction in CRP was not associated with weight loss; it was associated with the consumption of whole grains.

So you can be thin and healthy, and eat whole grains. What a way to feel great!

Yours in a Good Mood,
Dr. Susan Kleiner

The nature of publicity is that along with the great information that gets out, there's usually something that the magazine gets wrong. While some magazines fact check, many don't necessarily check with the source before the story goes to print. The wonderful story about Amy Anderson's success with The Good Mood Diet in the First for Women February 25, 2008 issue doesn't show the diet that she followed and continues to follow with great success. It gives a completely different diet.

In the story, Amy tells about her 94 pound weight loss, her current successful pregnancy (congratulations, Amy) and her 200 percent improvement in mood. Amy has now passed the 100 pound weight loss mark!! To follow the diet that Amy follows, you need to follow The Good Mood Diet. It is quite different than the diet outlined in the magazine. Make sure that you've got the original and only: The Good Mood Diet, by Dr. Susan Kleiner with Bob Condor.

You can chat with Amy and many other Good Mood Dieters in the chat rooms found around the web. From www.goodmooddiet.com, click on "join the GMD club" and you'll be able to enter the Yahoo! groups chatroom where Amy finds support. There are also Good Mood Diet Clubs on www.facebook.com and www.sparkpeople.com.

Yours in a Good Mood,
Dr. Susan Kleiner

Being told you have cancer can really be a shocking experience. It will probably upset every part of your current life. New research shows that the best first thing to do when receiving this news is to get up and take a little walk, lift a little weight and stretch for a little while. This way you can begin to feel better mentally and physically right away.

According to Cheryl Rock, PhD, RD and colleagues, breast cancer survivors who eat five servings of fruit and vegetables each day plus exercise cut their risk of dying by half.

In their research study, they followed 1,490 women who had been diagnosed with early-stage breast cancer for 11 years. Their findings make it clear that this combination of diet plus exercise was key in cutting the risk of death. And this was true and consistent regardless of what the woman weighed. Being physically active and eating more produce is what made the difference.

Exercise is essential for living after this diagnosis, but it is also a very challenging expectation. We are in a society that does not encourage self-care or physical activity. Our daily life is full of barriers that keep us from doing what’s good for our own health. It takes advanced and complex planning skills in time management to add exercise to our already over-filled daily schedule.

You’ll need to figure out what forms of physical activity are most convenient, fit your personality style, are basically enjoyable to you and that fit into your lifestyle and financial situation. This will take some analysis and we’ll cover more of these details in future blogs. Right now, just do something – anything – and and start today!

Alice Lockridge,
MS Phys Ed - Exercise Physiologist for Every Body!
PRO♥FIT

All of us are aging. As we often say in my house, it's better than the alternative. Staying as youthful and active as possible as we age is the goal. Research shows that diet plays a huge role in how long we will live, and how healthy we will be as we age. The Good Mood Diet has all the anti-aging nutrition knowledge built-in.

On Saturday April 12th at 3 PM I will be presenting The Good Mood Diet at The Fountains at Pacific Regent for Sunrise Senior Living. The program is open to the public.

Excellence in service has been a tradition of Sunrise Senior Living for over 20 years. Sunrise offers care options dedicated to the individual, including independent living, assisted living, cottage style assisted living and Alzheimer's care. The Fountains at Pacific Regent (919 109th Avenue NE, Bellevue, Washington) is a beautiful example of how Sunrise strives to make communities feel right at home, treated with the dignity and respect that they deserve.

I hope that you can join me as we celebrate life together.

Yours in a Good Mood,
Dr. Susan Kleiner