Let’s Deskercise!

Today’s workforce finds themselves either standing for the majority of the day as a result of their occupation (wait staff, cashier, cook/chef, hairdresser, etc) or seated for the majority of the day. Many have found themselves either seeking opportunities to stand and move throughout their day or grab a chair to rest. It appears that there are health consequences for prolonged sitting and standing; Are we darned if we sit and darned if we stand?

Standing for 30% or more of the workday, or 2 ½ hours in a row without a movement break, can have health complications comparable to those of sedentary lifestyles. Prolonged standing- in the same position- can lead to issues within the circulatory, musco-skeletal and endocrine systems. More specifically:

• Pain and swelling in the legs and feet from reduced circulation
• Varicose veins leading to backflow of blood
• Achilles tendonitis
• Heel problems, Plantar fascitis
• Lower back pain from compression of the lumbar spine
• Heart and circulatory problems due to the body attempting to push blood against gravity (venous insufficiency)

However, don’t let this scare you into sitting. Research has unveiled that long periods of sedentary time can result in obesity and metabolic syndrome. Metabolic syndrome is a disease state where an individual has three or more of the following: high blood pressure, high blood sugar, low HDL cholesterol, high triglycerides, or excess body fat around the waist (visceral fat). Excess sitting can also increase risk of death from cardiovascular disease and cancer. So, how much is too much?

The aforementioned risks of prolonged standing appear to arise with daily standing exceeding 4 hours. The research on sitting is mixed but appears to be about the same. Sitting for more than 4 hours without movement breaks each day can lead to additional health risks. Additionally, a daily trip to the gym does not appear to reduce the risk of excessive sitting. So, change is still warranted even if you work out and then head to your desk or easy chair for the remainder of the day.

The solution is a mix and balance of sitting, standing, moving and stretching. If you are seeking ways to get moving, consider taking 3; Sit for 60 minutes and then move for 3 minutes. During the 3-minute movement break one could:

• Walk to grab a drink of water.
• Walk to a co-worker versus sending an email.
• Stand and stretch.
• Walk up and down a few flights of stairs.
• Step outside- or stay inside to walk around the building.

This break will provide the heart-pumping activity your body is looking for.

If you are a stander, needing to work in opportunities to sit, consider standing for an hour and then sitting for 30-60 minutes. After the 1 to 2 hours, take 3 and engage in any of the above movement break activities mentioned above.

Whether you are a sitter or a stander, everyone benefits from deskercising! The following are some suggested exercises to enjoy at your desk.

Cardio

Give your heart rate a boost by:

• Perform 20 jumping jacks.
• Jog or march in place for 1 minute.
• Wander the cubicles for a few minutes.
• Celebrate a success with a few squat jumps.

Lower body

Wake up your booty and legs by:

• Removing your chair and performing wall sits for 30-60 seconds.
• Perform a few sets of calf-raises while waiting for that 100-page document to print.
• Tone up your seat by squeezing your buttocks for 10 seconds then release. Repeat this 3-5 times.
• Lunge or Squat up and down every time you use the phone.

Upper body

Loosen up your neck and shoulders and practice proper posture by:

• Swimming laps; pretend to be swimming while performing arm circles.
• Release steam or rock out with a few fist pumps over 60 seconds, then switch. Whether your boxing or clubbing, your arms will appreciate it.
• Practice 15 tricep dips by placing the heels of your hands on your desk and lowering your body up and down.
• Shoulder shrug with a pencil pinch can correct your posture. Shrug shoulders up and then roll them back while attempting to pinch a pencil between your shoulder blades. Hold the pinch for 10 seconds and repeat.
• Wall push-ups can give you an aerobic lift while loosening your chest after a prolonged sit.
• Look around to stretch your neck. Intentionally look up as far as you can, down as far as you can, to the left and then to the right and repeat this circuit as many times as you wish.

Don’t hesitate in incorporating these tips but, consider starting small and slow. Your effort will not be in vain. The impact of the rest and intentional physical activity that you will provide your body throughout the day will be profound!

Help Your Child Eat Well

Written by Cassie Vanderwall, MS RD CD CDE CPT

A recent anti-obesity campaign from Children’s healthcare of Atlanta’s Strong4Life movement, released a video that has sparked great attention. This PSA, “Rewind the Future,” features a 300-pound man having a heart attack in the ER as his life flashes before his eyes. The viewer gets a sneak peek into the habits that may have led him to that hospital.

Eating well starts at birth and there are a variety of things that parents can do to help their child develop mindful eating habits.

1. Read Books about Food. Help your child to learn about where food comes from.
2. Play Games with Food. Keep food fun and let it penetrate into different areas of life besides the dinner table. Food can be used to help your child with math, shapes, colors, and a variety of sciences including horticulture, biology and chemistry.
3. Plant a Garden. Get dirty with your kids. Researchers have shown that kids who garden tend to eat more vegetables than those who do not.
4. Invite your child to plan the family’s meal. Children who have a say in what they eat are more open to try new foods and tend to have better diets.
5. Ask your child to help prepare the family’s meal. Don’t stop at meal planning, invite your child into the kitchen to learn how healthful food is prepared.
6. Eat as a family. There are loads of benefits that come from family meals, including better communications skills, healthier meal patterns and a stronger sense of belonging.
7. Avoid power struggles. Keep meal time a peaceful time and learn to trust your child’s choices during meals and snacks.
8. Let your child develop their palate. Help your child to explore a variety of foods, including those that you may not like. Remember, just because you like sweets after a meal, or salt and butter with your veggies your child may not. Allow your child to develop their own nutrition likes and dislikes.
9. Allow your child to obey their instinct. From birth, infants follow their internal hunger and fullness cues. They eat until they are satisfied. Help your child to preserve this intuition.
10. Be a good role model. Kids tend to model their parents eating habits. If you’re reaching for vegetables, whole grains, fresh fruit and water, they will too.

Detox: The Body’s Spring Cleaning

Written by: Cassie Vanderwall, MS RD CD CDE CPT

Tis’ the season for spring-cleaning! Take the opportunity to peruse through things acquired over the last several months. Some people truly enjoy the refreshing nature of starting fresh with the turn of this season, and others dread the time it takes to sort, scrub and discard. The body also has a spring-cleaning process, but it happens more than one time per year; it is constant.

 

The Dispute

There is much debate in the nutrition community whether the body needs assistance in the detoxification processes. Some healthcare professionals state that the body can eliminate any toxins it comes into contact with without assistance. Detox critics warn consumers against fad diets that encourage people to hit their body’s “reset button.” Many detoxification protocols are quite extreme and include unhealthful behaviors that can cause more stress to the body; there are healthful habits that can support this natural process.

 

How it Happens

Detoxification is the physical removal of toxins from a living organism.When the body is equipped with healthy lungs, kidneys and a liver the body is constantly detoxing. In fact, the liver’s main function is to process toxins that we ingest purposefully (alcohol, cigarette smoke, charred meats, etc.) and unintentionally (pollution, heavy metals, etc.). In general, the detox process occurs in three phases:

• Phase I: A family of enzymes, known at Cytochrome P-450, lead a series of reactions that create an unstable form of the toxin. These reactions are known as oxidation, reduction and hydrolysis.
• Phase II: This step continues the process initiated in phase I and creates a water-soluble product that can be removed via bile or urine.
• Phase III: Activity in this phase occurs in the intestines where the intestinal cells (enterocytes) pump toxins, known as xenobiotics, back into the bowel. When the toxin re-enters circulation, phase I and II activities also increase, and the overall detox process occurs at a higher rate.

Source: Carahealth.com

It is important to note that not all toxins cause this up-regulation. In fact, toxins from charred meats and cigarettes only increase phase I activity and not phase II. Therefore, there is potential for these toxins to reach unhealthful levels in the body.

 

How to Help

Research in the area of nutrition-supported detox is well underway, but remains inconclusive. Researchers do know that there are several nutrients, parts of foods that help to support the body’s spring-cleaning. Read on to learn how to help:

Reduce Exposure

The simplest way to support detox is by reducing the body’s exposure to toxins. This would include smoking cessation, consuming alcohol in moderation (0-2 servings per day), and avoiding the “dirty dozen.”

The dirty dozen plus are 14 fruits and vegetables that contain the highest levels of pesticide residues. If a person is interested in purchasing organic foods, these are the best ones to start with:

• Apples
• Celery
• Cherry Tomatoes
• Cucumbers
• Grapes
• Hot Peppers
• Imported Nectarines
• Peaches
• White Potatoes
• Spinach
• Strawberries
• Bell Peppers
• Kale and Collard Greens
• Summer Squash

 

Support the Process

Many of the detox reactions require specific nutrients. Therefore, the theory is that by increasing a person’s intake of these compounds they could support the detox process. These include B vitamins, glutathione and flavonoids:

• B Vitamins are found in dark green vegetables, orange fruits, whole grains, beans, poultry, fish and eggs.
• Glutathione is a potent antioxidant made of three amino acids (glutamate, cysteine and glycine). Milk thistle and curcumin (turmeric) have been shown to increase levels of glutathione in the body, fresh fruit and vegetables, and dairy products.
• Flavonoids are yellow-colored antioxidants that are found in several foods, including parsley, blueberries, tea, and citrus fruits.

 

Pick up the Pace

There are two ways to increase the rate of detoxification processes in the body:

• Choose foods that can increase the phase I and II activities, including cruciferous vegetables (broccoli, cauliflower, Brussels sprouts), onions and garlic.
• Stay hydrated by choosing water as the beverage of choice. When the body is well hydrated it is able to carry out its natural functions with ease.

Focus on the Family: A series focused on becoming and staying a well family

As a new mom of five my passion for family and home-based health has been ignited! Yes, that’s right my husband and I gave birth to quintuplets this past August. As I have been on a personal journey to rebuild my body, I have realized what a challenge it is to balance life inside and outside of the home, as well as, to keep your personal health a priority. It is known by many that parents often fall lower and lower on the totem pole due to family demands. I agree that children and family are priorities but think about how much more energy you would have if you were taking care of you, too!

 

I specialize in chronic disease prevention and management and this goes hand-in-hand with my renewed mission to help parents learn how to care for themselves while caring for their families. It truly is a balancing act but it is not an impossibility. I hope to help parents be well, even without leaving their own homes. This is possible with web-based counseling services, in-home assessments and helping families to “construct” home gyms even without any equipment!

 

In honor of this new focus of my practice, I will be launching a blog post series focused on healthy eating, exercise and wellness for new parents and families! As always, if there are any specific questions or areas of interest, please don’t hesitate to contact me. If you are wondering, there’s no doubt someone else is too!

Bump to Babies

Hello followers!

I just wanted to share my new blog entitled Bump 2 Babies found at: http://bump2babies.wordpress.com/

My hope is that it is a resource for parents, health professionals and baby lovers alike. I am open to suggestions on topics of discussion and investigation just as I am on this blog. So, don’t be shy and stop by to join me on my adventure to having quintuplets!

Safe, Simple Strategies for Supporting your Metabolism

Written by: Cassie Vanderwall

It’s that time of year when most reflect on the last year and look forward to all that the upcoming year will bring. Many people resolve to quit smoking, exercise more often, eat more vegetables, drink more water, lose weight, and the list goes on and on. The most common of the resolutions is to achieve a healthier weight. Many people look to lose the 10lbs that they gained over the holidays and more. There are a variety of products, pills and approaches to weight loss, but many may be just another fad and provide nothing more than false advertising.

People looking to enhance their weight loss efforts may seek out methods to boost the mysterious “metabolism” with popular pills or even common foods. But, is there truth behind the claims? It’s time to bust the myths and find out how to support a healthy metabolism.

It is important to first explore what the metabolism is and what affects its function, in order to better understand how to support it. Metabolism comes from the Greek word metabolismos, which is basically how the body uses energy it consumes. Metabolism includes two separate processes:
• Anabolism: Building process
• Catabolism: Breakdown process

The metabolic rate, or the rate in which energy is used to build the body or breakdown the body, is affected both positively and negatively by a variety of factors, including:
• Age
• Gender
• Muscle mass
• Hydration
• Meal pattern
• Activity level
• Sleeping pattern

It is evident that a person’s metabolism slows as they age due to losses in water and lean body mass (muscle). Therefore, in order to maintain a healthy weight it is vital to practice simple, sound strategies to support a healthy metabolism.

• Stay Hydrated.

Choose water as your number one beverage and drink up! Practicing good hydration to support your metabolism by replenishing the body, which is 57-75% water, with fresh stores. This cycling process- out with the old and in with the new- will alleviate stress on the kidneys and liver, which help to filter waste from the body and leave the body refreshed and rejuvenated. Strive for the golden rule of eight 8 ounce glasses of water per day. If at the beginning you feel like your new hobby is running to the washroom, no worries your body will adjust over time.

•  Eat often, but not too often.

Small, frequent meals and snacks can help to feed the muscle and boost the metabolic rate for a short period of time. By eating every 3-4 hours, you avoid “starvation mode” and remind the body that food is plentiful. Fasting and skipping meals can slow the metabolic rate causing the body to store calories as fat and may also cause many to overeat late

Healthful meals are composed of at least three food groups (lean protein, whole grains, fruit, vegetable, low-fat dairy, or healthy fats) and healthful snacks include two foods (fruit, vegetable or grain with a source of protein or fat). This intentional composition can provide stable sources of energy to feed muscles throughout the day and night.r. It is important to not eat too frequently, which can cause the blood sugar (glucose) and insulin levels to remain high throughout the day. By waiting 3-5 hours that body is able to utilize energy consumed and prepare for the next eating episode. A healthful meal or snack can help many to bridge this gap without cravings and swings in mood or energy levels.

• Maintain Muscle.

In general, for every 5-10lbs of muscle, the body will burn an extra 100 Calories per day. Regular exercise and physical activity can help to build and maintain muscle. Muscle mass is the primary engine for the body’s metabolism. Muscle building activities focused on the body’s larger, or major, muscle groups can be an efficient way to support the metabolism and increase strength. Identify safe activities that use the back (latissimus dorsi), chest (pectoralis), core (abdominals), and legs (gluteus, hamstrings, quadriceps, gastrocnemius).  An individual can reap the benefits by incorporating anaerobic, resistance exercises at least two days.
Aerobic activities (walking, jogging, biking, swimming, dancing, etc) are also a great way to give a sluggish metabolism a boost. A good initial goal is to achieve 150 minutes of aerobic exercise every week. In addition to consistent exercise, regular physical activity can increase the metabolic rate. A good goal is to try to get up and move at least one time per hour.

• Catch some Zzz’s.

Inadequate sleep can lead to unhealthy changes in the way that the body uses energy. Researchers found that sleep-deprived people had higher levels of blood sugar and insulin and also had difficulties managing their appetite. Adequate sleep allows the body to rest and repair itself from head-to-toe every night. This includes the body’s hormones, which help to regulate how the body uses energy.

Try to forget about the latest fad foods for boosting the metabolism rate. The best practices to achieve and maintain a healthier weight are to choose water, eat well, move more, and to allow yourself time for rest.

Since every body is different, health behavior changes are very individualized. Seek out sound sources for nutrition and exercise advice, including registered dietitians, certified personal trainers, exercise physiologist and your personal physician.

“Rethink your Drink”

 Written by: Cassie Vanderwall

A pillar of health is good hydration. Water is essential for life and is used to keep joints healthy, maintain the body’s temperature and blood pressure, and remove waste products. Therefore, a lack of water can lead to dehydration, a deficiency in fluid, which can have dire consequences. Dehydration can be caused by loss of water through sweating, warm temperatures, increased urination or bowel movements, breathing, fever and physical activity.

Signs and symptoms of dehydration include:

• Dark urine that looks like apple juice,
• Dry mouth, eyes, nose, or skin,
• Sleepiness, and
• Thirst.

Try not to wait for these symptoms because often times they are hard to recognize. Drink up early and often!

In the era of “drinkcessorization” it is vital to look past the bright colors and sweet flavors of the beverage options today. Sugar-sweetened beverages, or SSB’s as we call them in the “biz” are called out as a culprit for the obesity epidemic inAmerica. In fact, many professional organizations including the American Cancer Society has encouraged the surgeon general to study the implications of these beverages. I agree that it warrants a closer look since American’s intake of SSB’s have doubled since the 1970’s.

So, why are we “hating on” these types of drinks?

5 reasons:

1. They do not provide satiety or fullness upon consumption
2. They do not cause a compensatory reduction in calorie intake at or between meals
3. They provide a heavy dose of sugar with about 36g sugar or 9 tsp per 12oz can soda-pop
4. The primary sweetener, high fructose corn syrup, has been known to increase inflammation, insulin resistance and impaired Beta cell function (check out my blog on Fructose: Poison or Pleasure).
5. SSB’s increase our sweet threshold and desire for sweets.

Since hydration is necessary, it is best to choose drinks that are low in fat, sugar, caffeine and calories.

Use the chart below to see how 1 cup of your favorite drinks measure up.

Drink	Calories	Fat (grams)	Sugar (grams)	Sugar (tsp)	Nutrition Facts
Water	0	0	0	0	#1 Thirst Quencher
Milk, Skim	80	0	12	0	Good source of Protein, Calcium, Vitamin D and Vitamin B12. Aim for 3 servings of calcium-rich foods everyday!
Milk, 1%	100	2.5	12	0
Milk, 1% Chocolate	160	2.5	25	3
Milk, 2%	120	5	12	0
Milk, Whole	150	8	12	0
Rice Milk, Plain	115	2	12	0
Soy Milk, Plain	100	4	6	0
Soy Milk, Chocolate	150	4	19	5
Sweet Tea	75	0	18	4 ½
Sports Drink	60	0	13	3
Orange Juice	120	0	21	5	The American Academy of Pediatrics recommends to limit juice to 1/2 Cup per day.
Apple Juice	110	0	24	6
Grape Juice	150	0	36	9
Fruit-Flavored Drink	120	0	28	7
Cola	90	0	22	5 ½	No Nutritional Value
Diet Soda Pop	0	0	0	0

Remember the numbers listed above are for only 1 cup of these beverages. At most fast food places the small beverage is 16oz. This would bump up the teaspoons per serving to 10 to 18 for juices, 9 for sweetened iced teas and 11 for regular colas.

In my recent interview on NBC-15 Madison, I encouraged viewers to “rethink their drinks” by:

• Make water #1 thirst quencher by keeping it ready and available.
• Add flavor to water by infusing-fruit (see recipe below). There are even pitchers now to help you add flavor without extra sugar.
• Hydrate with an assortment of other sugar-free beverages, including herbal tea, sodium-free seltzer waters, fat-free milk or another low sugar dairy alternative.
• Eat your water by striving for 5 to 9 servings of fruits and veggies everyday.
• Retrain our thoughts about juice and freeze it as popsicles for dessert!

Recipe: “Spa Water”

½ Cucumber, peeled, sliced
1 knuckle Ginger, peeled, sliced
½ cup mint leaves or 2 mint tea bags steeped
1 lemon, juiced
1 gallon filtered water

Dumbbells, Bands and Kettlebells Oh My!

Written by: Cassie Vanderwall, MS RD LDN CPT

The variety of exercise equipment that people find in their local gym, magazines and of course on late night infomercials can make identifying a safe and effective resistance exercise routine an intimidating process.  The best equipment is based on an individual’s exercise experience, balance, strength and range of motion.

Prior to exploring three pieces of resistance exercise equipment: Dumbbells, Resistance Bands and the lesser-known Kettlebells, it is important to explain the basic biomechanics of anaerobic exercise. Biomechanics are principles of how muscles work. There are two basic types of biomechanical systems: static and dynamic. Static mechanics are systems that are in a constant state of motion or no movement at all. Dynamic mechanics are systems that are in motion with changing speeds. Dynamic biomechanics are very similar to the physics of a lever. A lever is a rigid bar that moves around a fulcrum, or axis. The human body (skeletal system) is comparable to the rigid bar that moves around the joints, or the fulcrum. Force supplied by the muscles initiate movement. These movements can occur in one of three planes: sagittal, frontal or transverse.

Dumbbells

Dumbells are one of the most well-known pieces of exercise equipment and are typically utilized for strength-building exercises that also increase muscle size (hypertrophy). When used properly, dumbbells can build muscle mass and strength, while improving posture and stability. Dumbbells work only in the sagittal plane of motion, a static position and rely on leverage. Dumbbells can increase muscle size but often this does not correlate with strength. This is because hypertrophy is often caused by an increase in fluid (sarcoplasm) and not an increase in muscle fibers. Benefits of dumbbells are that they are easy to find and the symmetry of the dumbbell provides a balanced grip. Drawbacks include that it is impossible to use a dumbbell in the transverse plane and most practical movements and injuries occur in this plane of motion. Dumbbells can also be expensive and if not adjustable, individuals may need several pairs to accommodate a variety of exercises and muscle groups.

Resistance Bands

Resistance bands are most often used for prevention and rehabilitative exercises. They are rubber bands that may or may not have handles at the ends. Unlike dumbbells, they allow for more functional movements with greater range of motion. Resistance bands can help to increase strength, endurance and stability in joints. Bands provide for movements in the transverse plane. They are great for beginners, older adults and persons with unstable joints and poor balance. They provide gentler movement than other pieces of equipment. Resistance bands also cost the least amount of money in comparison to the others and are easy to store and very portable. Drawbacks include the fact that judging weight increments to increase resistance can be difficult.

Kettlebells

Kettlebells are an asymmetrical ball-shaped weight with one handle and require a higher level of technical skill for safe use. The movements promote instability and imbalance, which increase the use of core muscles. Kettlebell training is based upon the generation, redirection and deceleration of momentum. They are similar to dumbbells in that they come in different weight increments and differ in that the exercises can occur in a variety of the three planes.  When used correctly, researchers have shown that kettlebell routines utilize a lot more calories due to the incorporation of the nervous, cardiovascular, and skeletal systems in addition to the muscular system. Many women seek muscular strength without size and most experts have noted that kettlebells tend to increase the density of the muscle fibers (myofibrils) without hypertrophy. Unfortunately, kettlebells are not easily portable, can be quite expensive and require several weights to perform a varied routine.

Each of the pieces of equipment benefits a specific population and goal. In summary, my recommendations are as follows. Beginners, older adults and persons preventing and/or rehabbing an injury would greatly benefit from the use of resistance bands. Dumbbells are best for individuals who desire increased strength and muscle size with intermediate exercise knowledge. Kettlebells are ideal for persons with a strong exercise foundation and are looking to take their workouts to the next level.

How do we help and not hurt?

How do we, as health professionals, inspire and support nutrition behavior change and truly help individuals? I believe it is by embracing change as a process!

Nutritional counseling is “a supportive process to set priorities, establish goals and create individualized action plans that acknowledge and foster responsibility for self-care” (Curry, 1998). This process may include assisting the client in recognizing their nutrition-related priorities, establishing patient-stated goals and creating individualized actions plans.

Strong evidence supports the combination of behavioral theory and cognitive behavior theory in modifying dietary patterns, weight and health risk factors.This evidence is strongest when applied in intermediate (6-12 months) and long-term (12 month+) durations. Both behavioral and cognitive behavioral theories function under the assumption that all behaviors are learned and influenced by an individual’s internal and external environments. The internal environment may be their physical and mental well-being; where as their external environment may be stress, relationships and availability of unhealthful foods at home. (Spahn, et al, 2010) There are many theories that can help assist a registered dietitian practicing nutritional counseling, including the transtheoretical model (Prochaska, 1994) and several strategies, such as motivational interviewing.

Knowledge of these theories and strategies is important, but even more so is the recognition of our role as helper. The following are five reminders to help promote behavior change and not hurt. A helper:

• Focuses on the positive, not the negative,
• Encourages hope, not fear,
• Respects the potential in the person and the situation,
• Attempts to understand the prospective of the individual, and
• Releases a client to pursue their choice, rather than “our” choice.

Often times, when we as nutritional counselors seek dominance rather than encouragement, exhaustion results. It is best to use our energy on raising awareness of the benefits of the proposed change rather than the negative consequences, or the “right” way to pursue health and creating an environment that promotes change. It is also crucial to care for ourselves, in order to maintain these skills, abilities in focus so, we can truly help others. What are you going to do to care for yourself today?

Written by: Cassie Vanderwall, MS RD LDN CPT

A Historical Lesson on Health- Simplified

A new year is upon us and many have already forged ahead towards their resolutions. It seems there are several opinions on New Year’s Resolutions- good and bad. Honestly, the renewed energy to change behavior in the midst of winter is a phenomenon to me. After almost a month, these personal promises can often become complicated with loop holes. The following encouragement comes from Dr. George W. Calver’s simple commandments for health.

Dr. Calver was the first appointed doctor for the U.S. congress. Following his appointment in December 1928, Dr. Calver initiated an aggressive preventive medicine campaign focused on ten “Commandments of Health.”

Simply stated, thou shalt:

• Eat Wisely
• Drink Plentifully…of water
• Eliminate Thoroughly
• Bathe Cleanly
• Exercise Rationally
• Accept Inevitably… or don’t worry…be happy
• Play Enthusiastically
• Relax Completely
• Sleep Sufficiently
• Check Up Occasionally

He believed that his approach was universal, “To me there’s no difference between a Republican bellyache and a Democratic bellyache,” and his warnings received National press during the Great Depression. During his 40 years as Washington’s physician, his prescription of moderation calmed congressional nerves and encouraged the public. His recipe for overall health and wellness is timeless, and can be applied any time of year.

Written by: Cassie Vanderwall