SMARTtarget Personal Development December 2014

The goal is to have some dialog about the skills that are most helpful in living a fulfilled life. Some suggestions to get you started include; financial management, time management, learning, and communication. It can also be suggested that you develop a creative hobby which is a right brain activity. The value of this can be appreciated by watching the TED talk Stroke of Insight, by Jill Bolte Taylor. http://www.ted.com/talks/jill_bolte_taylor_s_powerful_stroke_of_insight?language=en It is also brain stretching and respectful, to try and learn another language. This may become more important as the world becomes flatter.

It is also suggested that you watch the video on the Blue Zone project, where there is discussion on what people are doing that seems to help them make it to 100 without much problem : ) http://www.ted.com/talks/dan_buettner_how_to_live_to_be_100

To get an A in Personal Development, you need to spend 5 hours per week to improve your knowledge or skill. Make the 5 hours count :)

SMARTtarget (DOM): Family Direction Sept 2014

In this discussion thread, comment on the people, products, and practices that help us clarify our vision (especially for our family), and develop SMART goals that add value to our lives  SMART goals are specific, measurable, achievable, relevant, and time bound.

SMARTtarget (DOM) POLITICALfitness Nov-2014

To get an “A” you must be a registered voter, vote 90% of the time, and write a letter to one of your political representatives.

As we are upon an election this is a good time to focus on political fitness. In reality your interest in politics should not end with an election, it’s really the beginning.

You are encouraged to write to your political leadership and thank them for something that they have done/said that you like, as we tend to get more of what we focus on, or give our attention to.

In this section post the people/principles, products, and practices that help you get an “A” in this category.

Registering with www.BetterME.Us

I have gotten feedback from others that there are challenges registering at BetterME and filling out the Citizen Report Card on-line.  The comments below should help.  There is also a short video that describes the process.

The way the process should work:

  1. Go to main page and click on “new registration”.  When filling out the registration you will need to figure out a login name (I suggest first name and last initial).  Also note that phone number is optional.  What is really needed is a valid email address.
  2. When complete, you will be sent an email which will come from BetterME.  In this email will be a link to activate your account.  Click on this email link.
  3. After your account is activated you can go back to the website, log in and click on new test.
  4. When filling out your test, if you don’t know your BMI, there is a tab at the end that will take you to a table to help you calculate, just find the number where your height and weight meet.
  5. After you take your test, go to your “profile“, click “edit” under actions, and then “Groups Data“.  Once there look for your group (only if joining a group, and you know who you are : ) If you don’t see it, use the search function at the top of the list.  Once you find your group, click on the add button for your group.  This allows me to share summary data for your group.  Be assured that no one can see you individual responses.

If you have problems, please write a comment below.  This will be the best way to make improvements in our process.

If you would like to share your experience with the reportcard and also learn from others, join the following two groups which are at Linkedin:

  • BetterME.us : to follow the fifteen discussion threads concerning the citizen report card
  • 9SMARTsteps : to follow the nine discussion threads concerning the wellness program called SMARTsteps

 

 

Toxic Sugar??? All Sugar Not The Same!

Background:

There was a recent 60 Minutes program done by Dr. Sanjay Gupta suggesting that sugar is toxic.  Leading this charge was Dr. Robert Lustig (UCSF Professor of Pediatrics in the Division of Endocrinology), who feels that all sugar is toxic and responsible for a host of chronic diseases to include obesity, high blood pressure, diabetes, and cancer.  He has a  lecture on youtube called Sugar: The Bitter Truth (please watch this, please), which has had over 2 million hits, and over 16,000 likes (and 300 dislikes ; )

The Research:

Much of the comments on the 60 Minutes program surrounded the work of  Dr Kimber Stanhope, a molecular biologist at the University of California Davis.   In March of 2009 she published a paper where she observed outcomes in two groups of overweight subjects who only differed in the amount of fructose or glucose that they drank.  The glucose or fructose beverage made up 25% of their total calories, and total carbs were 55% of total calories.  She found  that the fructose group gained more fat around their stomach, experienced a worse lipid profile (risk factors for heart disease) and developed greater insulin insensitivity (risk factor for diabetes).  Basically, this study suggests that not all sugar is the same.  It turns out that fructose does not affect insulin levels (only insulin insensitivity), is metabolized principally by the liver, and  is easily converted to fat.  In fact, its the sugar that acts like a fat, and goes right to your stomach.  This is not the fate of glucose, which is a sugar that acts like a sugar.   This caused me to look further into the notion of sugar being toxic.

My Reflections:

I won’t bore you with all of the details of my investigation, and just highlight a couple of impressions:

1) Sucrose, which is table sugar is a combination of fructose and glucose (the good linked to the bad).  This is also the main form of sugar found in honey.  While these sugars (sucrose) can be found in whole foods, the amounts are less, and the toxic effects of the fructose are lessened by the presense of fiber.

2) We get more sugar into our diet than we should and this is not good.  For most, much of the sugar that we consume comes in the form of sweetened beverages, and most of that is fructose.   As an example a large coke at McDonald’s has 84 grams of carbohydrate vs the Big Mac sandwich which has 45 grams of carbohydrate.  And here is another important point, the carbs in the drink is all sugar, vs the sandwich where only 9 grams represent sugar.  Pay attention to the amount of  “sugar”, as this may be more important than the total carbs!?!?  Also pay attention to the amount of fiber, more being better.

3) Fructose in excess has a greater negative consequence on our bodies because of  where the fat shows up, and the effects on our lipid profiles, which changes them in a manner that increases our risk of heart disease.  There is also suggestion that fructose is bad for our joints, causing pain and impairment in a fashion similar to gout (because  it increases uric acid).

RECOMMENDATIONS:

1) Limit your consumption of sugar containing beverages (pop, juice, etc).

2) Try to limit the amount of foods that are high in fructose.  I did find one website that list foods by the amount of fructose that they contain.  The website is called SelfNutritionData. It helps that you can filter the foods by category.  Try to migrate your diet toward foods that are lower in fructose.

3) If you find that this strategy helps to take inches off of your belly, and your joints no longer bother you,  LET Me.US KNOW!!! (you can also let me know if you think this is a lot of nonsense : )