The Health Remixed Guide to a Swagalicious Summer.

Earlier this year, I asked you to join me in a quest for "CardioSwag".  I know it sounds like a challenge for a street version of "Game of Thrones", but it's real life.  CardioSwag is the complete and confident composure that you experience and maintain after a good workout, and it feels so good, you'll want more of it. 

Spring will be over in just four weeks, and I am back with a couple tips to keep you "swagalicious" throughout the summer. 

1. Keep Eating Smart - you get a cheat day each week (just one), and do your very best to stay away from the "cook-out kryptonite", e.g. hot-dogs and creamy salads (macaroni, potato, etc.)  A burger without the bun and some grilled veggies are great substitutes.  You know what to do.

2. Mix Things Up - the class / program you signed up for this spring might be boring you, so switch it up. Get outside for a walk / run. Do some high-intensity interval training (short bursts of high activity) to spark your metabolism. Check these High Intensity Interval Training Tips from Fitness B&W  

3. Water - It's the best way to hydrate. The energy drinks are good when you need them, but most of us can do well on good old H2O. An ice-cold 500mls of water first thing in the morning will get your engine going.  

4. Stay Positive - Maintained effort gets results - never forget that, and keep things in perspective.  The company you keep can make a difference too.  Count on good friends to motivate you, and work on building your internal resolve.  I know you've got this.

It's time to hit that summer swag button. 

PV

CardioSwag Top 10 (11) - Part II

This is coming later than planned, but it's here. Flip back to my April 6th blog for the first five entries.  That list had the usual suspects on it; don't smoke, eat right, move more, drink more water, and see your doc.  I should add "sleep more" to the list as well making this the CardioSwag Top 11 Health Tips.  Sleep deprivation is a problem for 30% of the US workforce according to the CDC.  My advice, turn off the iPad and the TV before bedtime, (but after you read this...)

6.  Talk to people  - Social interaction via text is reasonable, but not nearly as effective as actually talking. Too much is lost in translation when using email or text, so pick up that smart-phone and make a call.  One MIT study (by Turkle) suggested that in teens excessive texting may stunt emotional development, and can make kids extra-needy.

7.    Volunteer – Giving is good.  I am a huge fan of giving away PlayStation games that the kids stopped playing after a month when the “latest and greatest” came out last month. There is someone out there with less than us, so we should share what we have when we can. Spending a bit of time doing something to help can make a difference, and put things in perspective for you.

8.    Relax –Easy to say, and easy to do when we know how and take the time to do it. Sometimes we have to steal the time, and try to do something we can get into regularly. Yoga, running, deep-breathing, take your pick, just make sure we rest, enjoy, and renew.  A Harvard study showed that people who routinely relaxed had better digestion, memory and immunity.

9.   Say "Ahh!" -  but only if you have seen your dentist recently (in the last year).  No one wants a bad smelling, crooked grill.  

10.    Love responsibly - Be it intimately or not, the partners we choose are important parts of our lives.  Interaction requires effort, and the more intimate we get the more protection we need, (at least until we are comfortable that the situation is safe). 


      Loving ourselves, our families, our communities, all take responsibility. Condoms and common-sense at one end, community empowerment & advocacy at the other.


Be well, 


PV

STRESS, Sugar, Sex

Life is full of stressors. No matter where they come from, the trick in dealing with stress is learning how to prevent and manage it. Learn what triggers your stress responses so you can be proactive about handling it. As readers of this blog, I know you are aware of a range of stress reduction techniques (some healthier than others). The good ones include; getting more sleep, being physically active everyday, maintaining a balanced diet, and regularly unplugging from social media. Talking with your personal support network can also help you sort things out - save texting for trivia. Here's something that can help you on short notice - Relax your body, close your eyes, and take take five slow deep breaths. Try to focus on listening only to the sound of your breathing, and eventually you will block out everything around you. You can do this anywhere, just don't do it while driving, no matter how stressful your commute. Well's > good.

SEX, Sugar, Stress

Putting the word "sex" in any sentence gets attention, and it should because it is an important part of our health. "Too much sex" may be a dream for some, but over time it can be risky. Sexually transmitted infections like syphilis and HIV do not discriminate based on age, race, income or gender - get tested. You can get them from having unsafe sex just once. By "sex" I mean any activity that involves contact between the penis, vagina, mouth, or anus and the accompanying exchange of body fluids. By "safe" I mean consensual and protected - get tested. "Safe" means we (men & women) share responsibility and treat each other respectfully. Negotiations about condom use should take place when sober and so should sex because doing it "twisted" is more likely to be risky. Know that you have the option not to have sex at all...there is power in that, and no shame at all. One more thing...get tested.

SUGAR, Sex, Stress

When it comes to sugar, less is better. For me that meant drinking less soda and eating less bread. Combined with exercise, some soul searching, the support of good friends, and the tools to make better decisions, it helped me lose 60 lbs. Too much sugar is toxic to our bodies, and puts us at risk for obesity and all that comes with it, eg, diabetes, heart attacks, strokes, kidney failure, etc. The solution is to reduce your sugar intake, but start by writing down everything you eat and drink, for a week. Do it as soon after the meal as possible so you don't forget anything. You'll see where your weaknesses are so you can attack those problem areas. If you don't know what to do with your food diary, send it to me and I'll help you work it out.

Packing for TEDMED - Sugar, Sex, Stress + 2 Turntables

I am packing for TEDMED, and I am glad I do not have far to go because my bag is getting heavy. It has three major things in it; sugar, sex, and stress. Sugar comes in the form of cupcakes for seductive purposes only. Those dangerously delicious delights are plaguing waistlines nationwide, but they seem to get people's attention, so I'm bringing some.  Sex is packaged as condoms from the DC Department of Health's "Rubber Revolution". All I ask is that they are put to use for both barrier protection and conversation barrier elimination.  Stress is the heaviest item in my bag, mainly because it's so ubiquitous, but also because these copies of the President's budget are so figuratively heavy. Perhaps I should just bring the Public Health Trust Fund section, it seems to lose weight easily (a worm perhaps). 

I really need to practice my collaboration building skills, so I'm also bringing a pair of Technics SL1200 turntables. I want to connect them to the TEDMED mixing board so I can more effectively blend disciplines into a mixtape that moves the crowd (Rakim) to better health outcomes. Being a public health practice turntablist (and a member of the "Health Is Social" sound system), I use a vinyl record collection because it literally keeps me in direct contact with the music - my partners. Those partners are a diverse bunch, some a little bit country, some a little bit rock n roll, while others are more soul to soul (keep on moving). They share the same passion for improved health outcomes, and together they inspire a broad listening audience to move in that direction.  

I need to get going, we all do (literally).  It's time to make that mixtape...it must be time for TEDMED12.  See you there, come join me in the booth. 

 PV

PS - That's not me in the pic, that's the legendary Grandmaster Flash doing what we need to do, mixing so people move.  

CardioSwag Top 10 - Part I

We are at the end of Lent, which means that your 40 day journey of disciplined denial is almost up -  Congrats for making it this far!   You've done something meaningful and challenging which a lot of people don't do.  You committed to making and maintaining a change, and you should feel good about doing that. 

Over the next couple weeks I will give you what I call the "CardioSwag Top 10". Look at it as a list of things you can do to be better than good, and better than yesterday. Here's the first five:

1.    Don’t smoke – That goes for anything, tobacco, weed, crack, meth etc. Easier said than done for some, but definitely worth it. Tobacco is still the number one preventable cause of death.

2.    Eat right –  You’ve seen and heard this before. It’s still true. Cleaning up your diet can take pounds off and put years on - for example, as a cleaner source of carbs use sweet potato instead of "regular" potato (thanks for the reminder @UTEP27).  

3.    Move more  - Just like #2, I know you’ve heard it.  No need for spandex and a gym membership though if that is not your thing. Dancing, bowling, taking the stairs, it all counts, so get moving!

4.    Drink more water – We may love soda and juice, but all that sugar is a quiet killer. If you replace soda with water it will help you avoid empty calories, flush your kidneys, and even drop some weight, plus it’s better for your skin.

5.    See a doctor - This is big... Having a relationship with a primary care physician (and a dentist) is as important as knowing where to take your car for routine maintenance.  I know it can be intimidating, but it's worth it. Better to know your situation early so you can prevent a bad outcome. 


Next week, I will be attending TEDMED 2012, so follow me @Vigi06 (or via Linked-In) for the latest from what is sure to be a mind-blowing 3.5 days. I'll drop Part II of this CardioSwag mixtape during the week. 


     Have a great weekend, and Happy Easter!
     
    PV