Health – Page 2 – InspireGrowth

Consequences

One day, a few summers ago, I was driving a friend home. He happened to be very hungry, so I stopped at a pizzeria where he bought a meatball parm hero that he began eating on the drive. At one point, he took a bite, and a small piece of meatball, along with some sauce and oil, dropped out of the sandwich and onto his shirt. He immediately tried wiping it off with a napkin and was understandably upset because he thought his shirt might be permanently stained.

As I glanced over at him, a thought popped into my head. Yes, he was justifiably concerned that his shirt might be ruined. However, what about the other consequences of that meatball hero? He was eating a sandwich filled with sodium, saturated fat, and cholesterol. Although these substances would increase his risk of developing diseases such as diabetes, high blood pressure, and heart disease, he did not seem disturbed about these potential health outcomes. Why was that? Why was he more concerned about what the sandwich did to his shirt than what it could potentially do to his health?

The major reason lies in the various types of consequences. His stained shirt was an immediate consequence. It happened at the time he was eating it, was quite obvious, and thus connected to the sandwich. However, the possible adverse health consequences mentioned are not so apparent. If they are going to occur, they will likely not arise for five, ten, or even twenty years. Those would be considered delayed consequences, occurring so far into the future that it would be exceedingly difficult to link them to the sandwich.

Immediate consequences clearly have an enormous difference in impact compared to delayed consequences. Let’s imagine that the opposite was possible for a moment—that immediately after eating the sandwich, my friend suffered a heart attack. If this were the case, I could pretty much guarantee that he would never eat a meatball parm hero again.

I realize that I’ve made a bit of a stretch here. Eating a single unhealthy meal is not going to have unfavorable health effects, even after years have passed. However, consistently consuming unhealthy foods will absolutely increase the risk of poor health. Just because the consequences do not appear instantly does not imply that they will never manifest. The impact of each meal will add up over time until the outcomes become apparent.

Please remember the difference between immediate and delayed consequences and their importance in your life—just some food for thought (pun intended).

Do you engage in any regular behaviors that may lead to unwanted consequences for you or your loved ones?

If you’re interested in bringing this type of message to a wider audience, I speak regularly on topics related to health and wellness. You can learn more about my talks at https://stevepiriano.life/speaking/

I also explore similar topics more deeply in my books, which you can find at https://stevepiriano.life/books/ if you’d like to dive in.

Perpsectives

The pessimist will say that the glass is half empty.

The optimist will say that the glass is half full.

The optimist, of course, has the brighter and more hopeful outlook.

Changing things up and now thinking in thirds instead of halves, let’s say that the glass is now one-third full.

In what instance would the optimistic perspective be less desirable?

It would be less prudent to have the proverbial glass one-third full if it means that one-third of your meal is pure sugar.

Ok, really now—when is a third of your meal going to be pure sugar?

That seems like a lot.

But, believe it or not, it is pretty common with many typical breakfast cereals.

Check out the ingredient label and look at the serving size. Then look at the amount of added sugars. Many times, you will find that the amount of added sugar is around one-third of the total serving size. And by the way, who really only eats a single serving size of cereal?

That means one-third of the food in your cereal bowl is pure sugar. Crazy, right?

Talk about shocking perspectives!

I also explore similar topics more deeply in my books, which you can find at https://stevepiriano.life/books/ if you’d like to dive in.

Fuel Your Body Like a Ferrari

Imagine: you are now the proud owner of a beautiful, brand-new, smooth and sleek Ferrari.

You pull into the gas station for your first fill-up and immediately note something quite unusual.

In addition to the premium high-octane gasoline being offered, there is another pump that is dispensing soapy water.

Which one will you pump into your Ferrari’s fuel tank?

The answer is obvious, isn’t it?

Now, what if that Ferrari represented your body? What types of fuel are you going to feed it?

Are you going to provide it with an abundance of whole, natural plant foods proven to help it run optimally, or foods that are manufactured, processed, and devoid of nutrition?

The decision is always yours. Which would you choose?

Choose health, choose you.

Thank you for taking the time to read this post. I hope you found it thought-provoking. Please feel free to share it with anyone who you think would benefit.

Have You Ever Had Toddler brain?

Have you ever heard the same information from two completely different sources on the same day? This has happened to me several times, and whenever I experience such events, I know that specific knowledge is indispensable. Case in point: in the not-too-distant past, I learned the same concept from two unrelated sources on the same day. After hearing it the second time, I knew that it was something that needed to be shared.

It was regarding something that was referred to as toddler brain, and it was explained in the following manner. When stressed, preoccupied, or overtaxed, you tend to make more impulsive decisions. For instance, let’s assume you are having quite a hectic day at work. When your lunch break finally arrives, and you head down to the cafeteria, you may be presented with both healthy and unhealthy options—perhaps a cheeseburger and a black bean burger. Given your overstressed state of mind, you will probably choose the cheeseburger, even though you know it is not best for you.

A scientific study was even done examining this idea. The participants in this study were divided into two groups. One group was given a seven-digit number to remember, and the other group was given a two-digit number to remember. The participants were then asked to walk down a hallway, and along the way, they were offered a snack—either a piece of cake or some fruit. Researchers observed that the people in the seven-digit group chose the cake more often, whereas people in the two-digit group chose the fruit more often. They concluded that the extra mental stress from trying to remember a seven-digit number led to poorer decisions.

Since we are all faced with stress each day, what can we do to combat this phenomenon of poor decision-making? I have two suggestions. First, pack your lunch at home the night before work. You will presumably be less stressed and also have more time to consider your options. Second, realizing that life in general can often be filled with stressful circumstances, please appreciate the fact that you are allowed to take a step back and give yourself a moment. Take a few deep, relaxing breaths and recalibrate yourself into a more tranquil state. You will be directing a kind act towards yourself. The bonus here is that your more serene state of mind will be felt by and impactful to those around you as well.

Since we’re all grown-ups, let’s try not to act like toddlers.

Thank you for taking the time to read this post. I hope you’ve enjoyed it and found it helpful. Please feel free to leave comments and to share it. Until next time—be well.

Photo credit: pixabay.com

Explore and Feel the Pride

You’ve done it! You’ve decided to undertake a new physical activity. Perhaps it’s an endurance activity like running, cycling, or swimming. Or maybe it’s an activity that requires more strength and balance, such as weight training or yoga. Maybe it is not even a physical activity. Let’s say you’ve committed to an academic pursuit, such as a course through a school or university or even a self-education venture. How about a project at home or work?

Whatever it is that you have decided to tackle, you will derive significant benefits from it. First, there is the joy of the activity itself. This is especially true when you begin to get into a state of flow, also referred to as “getting in the zone.” You know what I’m talking about, right? What an incredible feeling! Physical activities have their own set of remarkable bonuses. We are likely all familiar with the “runner’s high” that occurs due to the release of the body’s endorphins. These feel-good chemicals produced by our own bodies during exercise bind to the same brain receptors that opioids do. However, unlike pharmaceutical opioids, these will create a positive state of mind without the potential for dangerous side effects. In addition, exercise often gives your muscles that awesome feeling of being “pumped.”

Another benefit of beginning a new venture is a sense of accomplishment and pride when you’ve completed all or even part of it. And finally, there is the discovery, learning, and growth that goes along with new pursuits. I personally find this aspect exceptionally rewarding. I thoroughly enjoy reading non-fiction books because discovering new ideas exhilarates me. Last year, I attended an emergency medicine conference on airway management. I acquired a great deal of knowledge and had the opportunity to sharpen my skills and learn a few new ones. I experienced a wonderful feeling of satisfaction on my drive back home.

I encourage not only physical activities but also exploring and expanding your horizons so that you may learn new things and experience personal growth. Have you been thinking about beginning a new form of exercise or committing to a project or academic course? Kudos to you! Move forward with it and reap the many rewards.

Thank you for taking the time to read this post. I hope you’ve enjoyed it and found it informative. Please feel free to pass it on. Until next time…be well.

Photo Credit: Jarod Lovekamp/pexels.com

Search For the Fun Stuff

Do what’s fun! Regarding food and exercise, eat the foods and participate in the activities you enjoy—those things that excite you and leave you feeling fantastic. This was the main idea in my last post.

However, it’s not always easy to find the foods that make your mouth water and the types of exercise that resonate with you. Sometimes, it takes a little work, along with trial and error. There are likely many healthy foods and varieties of physical training out there that you find dull, boring, or just plain dislike, and that’s okay.

I’d like you to understand, though, that it can sometimes take several exposures to a food or activity before you begin to enjoy it. Yes, it is possible to dislike something initially but then grow to appreciate it over time. Moreover, I’ve read that it can take eight to twelve exposures to a new food before you begin to savor it. A few tips: trying new foods as part of recipes can create a more pleasurable experience. Additionally, engaging in physical activities with friends can make them much more gratifying.

What happens if you have tried something many times and still dislike it? Well, that’s okay. Continue to be flexible and try something else. There are countless options for healthy foods (fruits, vegetables, legumes, whole grains, nuts, and seeds) and so many different forms of exercise that you can try. I encourage you to explore and experiment until you find the right things for you.

When I began my journey into healthier living, I started adding broccoli and peppers to my diet. At first, I was not a big fan and didn’t really care for their taste. However, I knew they were good for me, so I gave them a chance. I persisted in eating them once or twice a week and soon found that I was genuinely enjoying them. Now, all these years later, I am still eating and savoring these vegetables.

So, as I mentioned above, explore and experiment with the innumerable choices available until you find those that are perfect for you. And when you do, go out there and relish them!

Thank you for taking the time to read this post. I hope you’ve enjoyed it and found it informative. Please feel free to pass it on to anyone you feel might benefit.

Photo Credit: Michail_Petrov-96/istockphoto.com

The Healthy Stuff is Not Only Good For You…It’s FUN!

“Eat your veggies because they’re good for you.”

This statement has probably been heard repeatedly by children of all ages as their parents firmly encourage them to clean their dinner plates.

Anyone who reads my blogs consistently also knows that I speak a lot about the health benefits of fruits and vegetables. It’s an essential truth—fruits and vegetables are some of the healthiest foods we can eat. I’ve also written a lot about the importance of regular physical activity. However, I read an article recently that has prompted me to realize that a shift in my perspective would be beneficial when discussing such matters.

The article “Can Exercising and Eating Healthy Be Fun and Indulgent Instead of Boring and Depriving? Targeting Mindsets About the Process of Engaging in Healthy Behaviors” discusses a few studies on mindset. One of the studies focused on food and had two groups of adolescent participants. Each group was enrolled in a different class on food. One group was told of the incredible health benefits of eating wholesome foods, and the other group was told about the social benefits of sharing good foods as well as the pleasurable flavors that good foods can have. In other words, they emphasized that healthy foods are fun to eat. When the food choices were analyzed, the “food is fun” group chose healthy foods more often than the “food is healthy” group.

The article also looked at a similar study on exercise. Again, the study divided participants into two groups. One group had the fantastic health benefits of exercise explained to them in a short presentation along with a handout, and the other group was given a presentation and handout informing them of how enjoyable and relaxing exercise can be. As with the study on food, the “exercise is fun” group chose to exercise more than the “exercise is healthy” group.

This enlightening article presented a key concept that should not be overlooked. Mindset is essential in all things, especially when making choices pertaining to lifestyle—what we choose to eat and how much physical activity we give ourselves. Suppose we see healthy foods as bursting with flavor rather than just being good for us. In that case, we will be more likely to eat them. By the same token, if we perceive exercise as making us feel fantastic instead of just something that should be done to improve health, then we will be more likely to do more of it.

I eat healthy foods because I love the way they taste, and I exercise because I love the way it makes me feel. The fact that these activities are good for my body is a huge benefit.

Mindset is key. Change your mindset about your habits, and your habits will change.

Thank you for taking the time to read this post. I hope you have enjoyed it and found it informative. Please feel free to share it with anyone who might benefit from it.

photo credit: Alexander Drummer/pexels.com

Does an Occasional Inconsistency Really Matter?

oatawa/istockphoto.com

We often behave based on incentives and anticipated consequences. If a specific behavior will have a positive effect, we will likely move forward with it. Conversely, if an action is expected to have negative ramifications, we will most likely refrain from it. In my last post, I discussed immediate and delayed consequences, noting that our actions will often be based on immediate rather than delayed consequences. For instance, if a person is presented with the opportunity to experiment with a recreational drug, he may only consider the here-and-now pleasant experience rather than the possibility of lifelong addiction.

I would like to provide two points of clarification. Within reason, it is what you do most of the time that counts. Doing something once or twice will not have a major impact on your life. I qualified this by stating “within reason” because many times, performing reckless behavior, even once or twice, can create catastrophic, lifelong repercussions. In addition to the recreational substance example, deciding to drive while intoxicated only once can produce irreparable damage for your entire life.

However, aside from careless behaviors, it is what you do most of the time that counts. Just as eating a single cheeseburger is not going to give you a heart attack, eating a single serving of veggies is not going to turn you into the picture of health. Conversely, eat cheeseburgers regularly, and you will likely see your health decline. Eat vegetables consistently, and you will likely enjoy good health.

The second point of clarification is somewhat in opposition to the first point. Whereas it is true that a single act will not have major consequences on your health, it may have significant effects on your mind. There is a school of thought that believes the occasional indulgence will set you back mentally and emotionally. Suppose you have been eating healthy for a while and decide to reward yourself with that one cheeseburger. This will certainly have no ill effects on your health. However, you may savor its flavors so much that you decide to have another one tomorrow and perhaps again next week. If you have refrained from smoking for many months and then experience a stressful situation and choose to smoke a single cigarette to “help calm down,” this will have no adverse health impacts. However, you might have enjoyed this small indulgence so much that you decide to come back for more. Again, although no immediate health impacts, there may be instantaneous mental effects, which can result in the restoration of the bad habit that you worked so hard to abolish.

Although consistency matters the most, sometimes, seemingly minor inconsistencies can have significant negative impacts.

Thank you for taking the time to read this post. I hope you have enjoyed it and found it informative. Please feel free to share it with anyone who may benefit from it.

FitMinute Podcast

I had a great conversation with Gabrielle Mazar on her podcast. The episode was called “The True Impact of Lifestyle on Your Health” and a lot of valuable information was shared.

Topics discussed include the importance of awareness about the foods you eat (they may not be as healthy as you think), the pillars of a healthy lifestyle and the reasons why your genes do not control your destiny.

Please click the link below to if you’d like to listen:

https://podcasts.apple.com/us/podcast/the-true-impact-of-lifestyle-on-your-health-with/id1443979121?i=1000624591144

Feel free to share your thoughts in the comments or via the Contact page of this website.

Enjoy and be well!

Closing the Gap

Pietro Saura/pexels.com

Have you been a couch potato for too long? Do you want to finally do something about it? If so— kudos to you! One of the first things you should do is set specific health goals so that you have a depiction of where you currently are (point A) and where you wish to be (point B). Moreover, it may turn out that the gap between A and B is substantial, and consequently, many changes are required in order to close this gap.

Some people in this situation may be able to successfully make significant life changes in a short time to bring them closer to attaining their goals. However, this may prove too difficult for most people, and attempting to make extensive changes quickly can easily be a set-up for failure. I submit that making gradual and progressive small changes over time is a much better way to achieve big goals and close the gap. In short, for most people, baby steps are the way to go.

I wonder how many people reading this have a treadmill that now serves as a wardrobe. You purchased the treadmill with a strong desire to exercise and become healthier, which you did at the outset. However, over time, your commitment to becoming physically fit began to wane, and the treadmill began collecting dust. Not too long afterward, it began collecting piles of clothes. It is now difficult to even recognize it as a treadmill.

What can you do? The answer is to take baby steps. If you resolve to exercise consistently, make gradual changes. Start by removing a few articles of clothing each day over the course of a week. Now take a look at it—you actually have a treadmill again. Next, use it to take a five-minute walk. Over the following weeks, take longer walks and then short jogs. Then, begin to take longer runs on your brand-new closet-turned-exercise machine. You’ll feel great, have a lot of fun, and will be doing magnificent things for your health.

In most instances, consistent and progressive baby steps are the best way to close the gap and accomplish big goals.

Thank you for taking the time to read this post. I hope that you have enjoyed it and found it informative. Please feel free to share it with anyone you think may benefit.