{"id":170076,"date":"2010-01-12T12:21:40","date_gmt":"2010-01-12T17:21:40","guid":{"rendered":"tag:typepad.com,2003:post-6a00e54fc8012e8833012876caeef5970c"},"modified":"2010-01-12T12:19:06","modified_gmt":"2010-01-12T17:19:06","slug":"eat-sleep-exercise-the-rules-michael-pollan-dr-mark-hyman-and-dr-oz","status":"publish","type":"post","link":"https:\/\/mereja.media\/index\/170076","title":{"rendered":"Eat, Sleep, Exercise.  The Rules.  Michael Pollan, Dr. Mark Hyman, and Dr. Oz."},"content":{"rendered":"<\/p>\n<p style=\"text-align: center;\"><a href=\"http:\/\/www.happyhealthylonglife.com\/.a\/6a00e54fc8012e88330120a7c859fb970b-pi\" style=\"display: inline;\"><img decoding=\"async\" alt=\"Food1\" border=\"0\" class=\"asset asset-image at-xid-6a00e54fc8012e88330120a7c859fb970b image-full \" src=\"http:\/\/www.happyhealthylonglife.com\/.a\/6a00e54fc8012e88330120a7c859fb970b-800wi\" title=\"Food1\"><\/img><\/a>\u00a0<\/p>\n<p style=\"text-align: left;\">If I want to be on top of my game, energetic, happy, nice, patient, healthy, and clear-headed, I need to <strong>EAT HEALTHY FOOD, GET A GOOD NIGHT&#8217;S SLEEP, AND EXERCISE<\/strong>.\u00a0 It&#8217;s that simple.<\/p>\n<p style=\"text-align: left;\">I&#8217;m also a sucker for lists.\u00a0 So, when I came across these three &quot;Rules Lists&quot; I wanted to &quot;capture them&quot; for future reference.<\/p>\n<ul>\n<li><strong>Food Rules: Your Dietary Do&#8217;s and Don&#8217;ts<\/strong>, by Michael Pollan, <strong>New<br \/>\nYork Times Magazine<\/strong> Food Issue, October 11, 2009.\u00a0 Earlier in the year<br \/>\nMichael posted a request for readers&#8217; rules on Tara Parker-Pope&#8217;s Well<br \/>\nblog.\u00a0 He received 2,500 responses, and offered his favorite 20 in this issue.\u00a0 <a href=\"http:\/\/www.nytimes.com\/interactive\/2009\/10\/11\/magazine\/20091011-foodrules.html?scp=2&amp;sq=michael%20pollan%20food%20rules&amp;st=cse\">Click here for Pollan&#8217;s full list.<\/a>\u00a0 He has recently published a short-useful-funny paperback&#8211;with 64 short simple rules&#8211;<a href=\"http:\/\/www.amazon.com\/Food-Rules-Eaters-Michael-Pollan\/dp\/014311638X\/ref=sr_1_1?ie=UTF8&amp;s=books&amp;qid=1263303488&amp;sr=1-1\">Food Rules.\u00a0 An Eater&#8217;s Manual<\/a> based on his now famous saying, &quot;Eat food.\u00a0 Not too much.\u00a0 Mostly Plants.&quot;\u00a0 For a short interview about the book, <a href=\"http:\/\/well.blogs.nytimes.com\/2010\/01\/08\/michael-pollan-offers-64-ways-to-eat-food\/?scp=1&amp;sq=michael%20pollan%20offers%2064%20ways&amp;st=cse\">click here<\/a>.\u00a0 I&#8217;ve provided a &quot;mash-up&quot; of my favorites. Some from NYT&#8217;s readers and some from Michael&#8217;s book.<\/li>\n<\/ul>\n<ul>\n<li><strong>Sleep Tips:\u00a0 How to Sleep Better, Lose Weight, and Live Longer,<\/strong> by Mark<br \/>\nHyman, MD, practicing physician and pioneer in functional medicine.\u00a0<br \/>\n<strong>Huffington Post<\/strong>, Jan. 9, 2010.\u00a0 <a href=\"http:\/\/www.huffingtonpost.com\/dr-mark-hyman\/sleep-tips-how-to-sleep-b_b_416658.html\">Click here for the full list.<\/a><\/li>\n<\/ul>\n<ul>\n<li><strong>Realistic Resolutions From Dr. Oz<\/strong>, by Tara Parker-Pope, Well Blog, <strong>New York Times<\/strong> Dec. 29, 2009.\u00a0 <a href=\"http:\/\/well.blogs.nytimes.com\/2009\/12\/29\/realistic-resolutions-from-dr-oz\/\">Click here for the full list<\/a>.<\/li>\n<\/ul>\n<div style=\"text-align: left;\">\n<div style=\"text-align: center;\"><strong><br \/><\/br><\/strong><\/p>\n<p style=\"text-align: center;\"><strong><span style=\"color: #bf5f00; font-size: 15px;\">Eat.\u00a0 Michael Pollan&#8217;s Food Rules<\/span><\/strong><\/p>\n<div style=\"text-align: left;\">\n<blockquote>\n<p><span style=\"color: #000000; font-size: 13px;\"><strong><span style=\"color: #000000; font-size: 13px;\"><\/span><\/strong><\/span>1.\u00a0 <strong>Avoid food products containing ingredients that no ordinary human being would keep in the pantry.<\/strong><\/p>\n<p>2.\u00a0 <strong>If it came from a plant, eat it; if it was made in a plant, don&#8217;t.<\/strong><\/p>\n<p>3.<strong>\u00a0 Eat mostly plants, especially leaves.\u00a0 <\/strong>Aim for a pound or more of fruits and vegetables a day. <\/p>\n<p>4.\u00a0 <strong>Treat meat as a flavoring or special occasion food.<\/strong>\u00a0 And when &amp; if you do&#8211;Eat animals that have themselves eaten well.<\/p>\n<p>5.\u00a0<strong> Eat your colors.<\/strong><\/p>\n<p>6.\u00a0 <strong>Eat well-grown food from healthy soil.<\/strong><\/p>\n<p>7.\u00a0<strong> Eat some foods that have been predigested by bacteria or fungi.\u00a0<\/strong> Many cultures swear by the health benefits of fermented foods: yogurt, sauerkraut, kimchi, kefir, natto, and tempeh.<\/p>\n<p>8.\u00a0 <strong>Pay more, eat less.<\/strong>\u00a0\u00a0 <\/p>\n<p>9.\u00a0 <strong>Eat less.\u00a0 Eat slowly.\u00a0 Stop before you&#8217;re full.<\/strong><\/p>\n<p>10.\u00a0 <strong>Limit your snacks to unprocessed plant foods.<\/strong><\/p>\n<p>11.\u00a0 <strong>Try not to eat alone.<\/strong><\/p>\n<p>12.\u00a0 <strong>Cook.\u00a0<\/strong>\u00a0<\/p>\n<p>13.\u00a0<strong> Don&#8217;t leave the table until you&#8217;ve finished your fruit.<\/strong>\u00a0 &quot;My parents are both from Italy &amp; one of our family rules was that you could not leave the table until you had finished your fruit.\u00a0 &#8216;Non si puo lasciare la tavolo fino che hai finito la frutta.&#8217; It was a great way to incorporate fruit into our diets and also helped satiate our sweet tooths, keeping us away from less healthful sweets.&quot;\u00a0 Marta C. Larusso<\/p>\n<p>14.\u00a0<strong> &quot;Don&#8217;t eat anything that took more energy to ship than to grow.&quot;<\/strong>\u00a0 Carrie Cizauskas<\/p>\n<p>15.\u00a0 <strong>&quot;Never eat anything that is pretending to be something else;<\/strong> e.g. &#8216;textured vegetable protein&#8217; or veggie burgers (fake meat), no artificial sweeteners, no margarine (fake butter), no &#8216;low fat&#8217; sour cream no turkey bacon, no &#8216;chocolate-flavor sauce&#8217; that doesn&#8217;t contain chocolate, no &#8216;quorn&#8217;.\u00a0 If I want something that tastes like meat or butter, I would rather have the real thing than some chemical concoction pretending to be more healthful.&quot;\u00a0 Sonya Legg\u00a0 (<em>I&#8217;m still sticking with my Field Roast sausages and Gardein.\u00a0 See rule #22<\/em>)<\/p>\n<p>16.\u00a0<strong> &quot;Make and take your own lunch to work.<\/strong>\u00a0 My father has always done this, and so have I.\u00a0 It saves money, and you know what you are eating.&quot;\u00a0 Hope Donovan Rider\u00a0 <em>(love this one!)<\/em><\/p>\n<p>17.\u00a0 <strong>&quot;If you are not hungry enough to eat an apple then you are not hungry.&quot;<\/strong>\u00a0 Emma Fogt\u00a0 <em>(needless to say&#8211;this one is my favorite!)<\/em><\/p>\n<p>18.\u00a0 &quot;<strong>The Chinese have a saying, &#8216;Eat until you are seven-tenths full and save the other three-tenths for hunger&#8217;.<\/strong>\u00a0 That way, food always tastes good, and you don&#8217;t eat too much.&quot;\u00a0 Nancy Ni<\/p>\n<p>19.\u00a0 <strong>&quot;One of my top rules for eating comes from economics.\u00a0 The Law of Diminishing Marginal Utility<\/strong> reminds me that each additional bite is generally less satisfying than the previous bite.\u00a0 This helps me slow down, savor the first bites, stop eating sooner.&quot;\u00a0 Laura Kelley<\/p>\n<p>20.\u00a0 <strong>&quot;No second helpings, no matter how scrumptious.&quot;<\/strong>\u00a0 Karen Harmin<\/p>\n<p>21.\u00a0 <strong>&quot;It&#8217;s better to pay the grocer than the doctor&#8217; <\/strong>was the saying that my Italian grandmother would frequently use to remind us of the love and attention to detail that went into her cooking.&quot;\u00a0 John Forti.<\/p>\n<p>22.\u00a0<strong> Break the rules once in awhile!<\/strong><\/p>\n<\/blockquote>\n<p style=\"text-align: center;\">\n<p style=\"text-align: center;\"><strong><span style=\"color: #bf5f00; font-size: 15px;\">Sleep.\u00a0 Dr. Mark Hyman&#8217;s Sleep Rules<\/span><\/strong><\/p>\n<p style=\"text-align: left;\">Dr. Hyman recommends these &quot;rules&quot; to get us back to our natural sleep rhythms.\u00a0 &quot;It may take weeks or months, but using these tools in a coordinated way will eventually reset our biological rhythms.&quot;\u00a0 Hyman learned the hard way that even doctors can&#8217;t compromise on sleep.<\/p>\n<blockquote>\n<p style=\"text-align: left;\">1.\u00a0<strong> Prioritize sleep, or suffer the consequences.<\/strong><\/p>\n<p style=\"text-align: left;\">2.\u00a0 <strong>Wind down, dim the lights, reduce mental stimuli, get off the computer two hours before sleep!<\/strong>\u00a0 Do something more mentally relaxing. Take a little &quot;holiday&quot; before getting to bed in order to get your system physically and psychologically ready for sleep.\u00a0 <em>I&#8217;ve found this practice makes a major difference in my sleep quality.<\/em><\/p>\n<p style=\"text-align: left;\">3.\u00a0<strong> Practice the regular rhythms of sleep<\/strong>&#8211;go to bed and wake up at the same time each day.\u00a0 <em>Every single time I have to change my regular wake-up schedule in order to start work at 7:00 am, I have a terrible night&#8217;s sleep!<\/em><\/p>\n<p style=\"text-align: left;\">4.\u00a0 <strong>Use your bed for sleep and romance only-<\/strong>-not reading or television.<\/p>\n<p style=\"text-align: left;\">5.\u00a0 <strong>Create total darkness and quiet<\/strong>&#8211;consider using eye shades, earplugs, or a white noise machine.<\/p>\n<p style=\"text-align: left;\">6.\u00a0<strong> Avoid caffeine<\/strong>&#8211;it may seem to help you stay awake but it actually makes your sleep worse.<\/p>\n<p style=\"text-align: left;\">7.\u00a0 <strong>Avoid alcohol<\/strong>&#8211;it helps you get to sleep but causes interruptions in sleep and poor-quality sleep.<\/p>\n<p style=\"text-align: left;\">8.\u00a0<strong> Get regular exposure to daylight for at least 20 minutes daily<\/strong>&#8211;the light from the sun enters your eyes and triggers your brain to release specific chemicals and hormones like melatonin that are vital to healthy sleep, mood, and aging.\u00a0 Consider using a special light in the morning, like the <a href=\"http:\/\/www.consumer.philips.com\/c\/light-therapy\/hf3332_60\/prd\/us\/\">Philips goLite BLU<\/a> in the winter.<\/p>\n<p style=\"text-align: left;\">9.\u00a0<strong> Eat no later than three hours before bed<\/strong>&#8211;eating a heavy meal prior to bed will lead to a bad night&#8217;s sleep.<\/p>\n<p style=\"text-align: left;\">10.\u00a0 <strong>Don&#8217;t exercise vigorously after dinner<\/strong>&#8211;it excites the body and makes it more difficult to get to sleep.<\/p>\n<p style=\"text-align: left;\">11.\u00a0 <strong>Write your worries down<\/strong>&#8211;one hour before bed, write down the things that are causing you anxiety and make plans for what you might have to do the next day to reduce your worry.\u00a0 It will free up your mind and energy to move into deep and restful sleep.<\/p>\n<p style=\"text-align: left;\">12.\u00a0 <strong>Take a hot salt\/soda\/aromatherapy bath<\/strong>&#8211;raising your body temperature before bed helps to induce sleep. A hot bath also<br \/>\nrelaxes your muscles and reduces tension physically and psychologically. By<br \/>\nadding one-and-a-half to one cup of Epsom salt (magnesium sulfate) and<br \/>\none-and-a-half to one cup of baking soda (sodium bicarbonate) to your<br \/>\nbath, you will gain the benefits of magnesium absorbed through your<br \/>\nskin and the alkaline-balancing effects of the baking soda, both of<br \/>\nwhich help with sleep.\u00a0 <em>This was something I remember both my parents used to do, and neither had sleeping problems.<\/em><\/p>\n<p style=\"text-align: left;\">13.\u00a0 <strong>Get a massage or stretch before bed&#8211;<\/strong>this helps relax the body making it easier to fall asleep.<\/p>\n<p style=\"text-align: left;\">14.\u00a0 <strong>Warm your middle&#8211;<\/strong>this raises your core temperature<br \/>\nand helps trigger the proper chemistry for sleep. Either a hot water<br \/>\nbottle, heating pad, or warm body can do the trick.\u00a0 <em><a href=\"http:\/\/www.happyhealthylonglife.com\/happy_healthy_long_life\/2008\/12\/money-well-spent.html\">My heated mattress pad <\/a>works well for pre-heating my bed in the winter.<\/em><\/p>\n<p style=\"text-align: left;\">15.\u00a0 <strong>Avoid medications that interfere with sleep&#8211;<\/strong>these<br \/>\ninclude sedatives (these are used to treat insomnia, but ultimately<br \/>\nlead to dependence and disruption of normal sleep rhythms and<br \/>\narchitecture), antihistamines, stimulants, cold medication, steroids,<br \/>\nand headache medication that contains caffeine (such as Fioricet).<\/p>\n<p style=\"text-align: left;\">16.\u00a0 <strong>Use herbal therapies&#8211;<\/strong>try passionflower, or 320 mg<br \/>\nto 480 mg of valerian (valeriana officinalis) root extract standardized<br \/>\nto 0.2 percent valerenic acid one hour before bed.\u00a0 <em>On occasion I&#8217;ve tried the valerian\/hops combo and lemon balm recommended by herbal expert Dr. Tieraona Low Dog and they worked well.\u00a0 <a href=\"http:\/\/www.happyhealthylonglife.com\/happy_healthy_long_life\/2008\/08\/on-the-road-again-more-stretching-in-st-louis-family-in-florida-nuptials-in-nyc-im-going-to-try-out-lemon-balm-valer.html\">Click here to read more<\/a>.\u00a0<\/em><\/p>\n<p style=\"text-align: left;\">17.\u00a0 <strong>Take 200 to 400 mg of <a href=\"http:\/\/www.ultrawellness.com\/blog\/magnesium-relaxation-mineral\" >magnesium<\/a> citrate or glycinate before bed&#8211;<\/strong>this relaxes the nervous system and muscles. <em>If you already take a magnesium supplement, just take it before bed, instead of in the morning.<\/em><\/p>\n<p style=\"text-align: left;\">18.\u00a0 <strong>Other supplements and herbs can be helpful in getting some shuteye&#8211;<\/strong>try calcium, theanine (an amino acid from green tea), GABA, 5-HTP, and magnolia. <\/p>\n<p style=\"text-align: left;\">19.\u00a0 <strong>Try one to three mg of melatonin at night&#8211;<\/strong>melatonin helps stabilize your sleep rhythms.<em> I&#8217;ve taken melatonin on occasion, and it definitely helped me.<\/em><\/p>\n<p style=\"text-align: left;\">20.\u00a0 <strong>Get a relaxation, meditation or guided imagery CD&#8211;<\/strong>any of these may help you get to sleep.<\/p>\n<\/blockquote>\n<p style=\"text-align: left;\">\n<p style=\"text-align: center;\"><strong><span style=\"color: #bf5f00; font-size: 15px;\">Exercise.\u00a0 (and Eat and Sleep) Realistic Rules From Dr. Oz <br \/><\/br><\/span><\/strong><\/p>\n<p><span style=\"font-size: 13px; color: #000000;\"><span style=\"color: #000000; font-size: 13px;\">Dr. Oz needs no introduction\u00a0 This short list of 7 rules covers all the basics.<\/span><\/span><\/p>\n<blockquote>\n<p>1.\u00a0 <strong>Commit to family night.<\/strong>\u00a0 Resolve to eat as a family at least once a week.\u00a0 My kids are all grown-up, but this rule still works for empty-nesters.\u00a0 For kids, its benefit is in healthier eating, home-cooking, and conversation. Research also shows it lowers the risk of behaviors like drug abuse and alcohol use.\u00a0 Oz recommends cooking with your kids.\u00a0 Works for empty-nesters, too&#8211;and when the &quot;kids&quot; are visiting!<\/p>\n<p>2.\u00a0<strong> Do seven minutes of yoga a day.<\/strong>\u00a0 We\u00a0 can all spare seven minutes a day.\u00a0 Dr. Timothy McCall, the medical editor of <strong>Yoga Journal,<\/strong> says 15 minutes of yoga done daily at home trumps going to one or less classes a week.\u00a0 Oz advises if you haven&#8217;t tried yoga, try one class to understand what it&#8217;s all about.\u00a0 &quot;It centers me and allows me to loosen my limbs up so I don&#8217;t have nagging small injuries.&quot;\u00a0<em> I think yoga is one of the best things you can do for yourself.<\/em><\/p>\n<p>3.\u00a0 <strong>Go to bed earlier.<\/strong>\u00a0 To figure out what time you need to go to bed&#8211;choose a wake-up time, and count back seven and a half hours.\u00a0 No compromises.\u00a0 Oz strongly advises turning off all electronics one half hour before bedtime.\u00a0 He never sacrifices this rule-ever.\u00a0 <\/p>\n<p>4.\u00a0 <strong>Always keep nuts or a healthful snack in your purse or pocket.<\/strong>\u00a0 It&#8217;s the key to prevent overeating.<\/p>\n<p>5.\u00a0 <strong>Make a space in front of your television.<\/strong>\u00a0 Since very few of us are ready to give up TV, Oz recommends that we &quot;use it&quot; to improve our health.\u00a0 Do stretches, use your treadmill or exercise bike, lift weights or do core exercise while you watch TV.\u00a0 <em>That&#8217;s where I do my core exercises.\u00a0 It&#8217;s where my husband lifts weights.<\/em><\/p>\n<p>6.\u00a0<strong> Floss.<\/strong>\u00a0 It reduces the risk for heart attack, inflammation, and periodontal disease.\u00a0 Just do it!<\/p>\n<\/blockquote>\n<blockquote><p>7.<strong>\u00a0 Give it two weeks.<\/strong><br \/><\/br><\/p><\/blockquote>\n<p><span style=\"font-size: 13px; color: #000000;\"><\/span><\/p>\n<p><span style=\"font-size: 13px; color: #000000;\"><span style=\"color: #000000; font-size: 13px;\"><\/span><\/span><\/p>\n<\/p>\n<\/div>\n<\/div>\n<\/div>\n","protected":false},"excerpt":{"rendered":"<p>\u00a0 If I want to be on top of my game, energetic, happy, nice, patient, healthy, and clear-headed, I need to EAT HEALTHY FOOD, GET A GOOD NIGHT&#8217;S SLEEP, AND EXERCISE.\u00a0 It&#8217;s that simple. I&#8217;m also a sucker for lists.\u00a0 So, when I came across these three &quot;Rules Lists&quot; I wanted to &quot;capture them&quot; for [&hellip;]<\/p>\n","protected":false},"author":2896,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[7],"tags":[],"class_list":["post-170076","post","type-post","status-publish","format-standard","hentry","category-news"],"_links":{"self":[{"href":"https:\/\/mereja.media\/index\/wp-json\/wp\/v2\/posts\/170076","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/mereja.media\/index\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/mereja.media\/index\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/mereja.media\/index\/wp-json\/wp\/v2\/users\/2896"}],"replies":[{"embeddable":true,"href":"https:\/\/mereja.media\/index\/wp-json\/wp\/v2\/comments?post=170076"}],"version-history":[{"count":0,"href":"https:\/\/mereja.media\/index\/wp-json\/wp\/v2\/posts\/170076\/revisions"}],"wp:attachment":[{"href":"https:\/\/mereja.media\/index\/wp-json\/wp\/v2\/media?parent=170076"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/mereja.media\/index\/wp-json\/wp\/v2\/categories?post=170076"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/mereja.media\/index\/wp-json\/wp\/v2\/tags?post=170076"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}