Too Much of a Good Thing!

      Exercise.  Good for you.  Too little, not good.  Too much exercise, also not good. There is an optimal amount and I overdid it a few weeks ago and I am now paying the price.  I thought my 55 year body could take the stress of increasing my running mileage which had been 15-20 miles per week, to 20-25 a week.  It doesn't sound like much but to go from 17 to 23 is a 35% increase.  To add injury to injury, I went from running flat courses to running a 6 mile loop that included a 1.9 mile hill, the last 400 yards at a serious incline. That particular course I ran 3 times in the last 8 days before my injury. 

    So you may be thinking muscle pull.  I wish.  Runner's knee?  Been there, done that.  No, my glamourous injury is an inguinal hernia.  I had been feeling pain for a while in the groin area but it wasn't until playing ice hockey after those arduous 8 days of running did it magically appear in the shower.  This is my 2nd one.  It will require surgery to fix and that is on the horizon in a few weeks.  Moral of the story, moderation in all things.   After all apples are good for you but would you eat 9 a day?  Sleeping is good.  Sleeping for 12 hours - not good unless you are an infant.  Moderation in all things healthy.  The suggested dose of exercise is still (basically) 30 minutes a day, with your heart rate approximately 70% of maximum, and 3 - 4 times a week.

    One more example.  Think of the benefit you get from running 3 miles.  That benefit is a lot more than the same 3 miles that occur between miles 17-20 of a really long run.  It's the same distance but one will give you vitality and one will give you bragging rights with a moderate dose of risk and physical breakdown.

Be sensible and be safe, and that includes a gradual increase in intensity.  A lesson I knew but chose to ignore.

No FEAR!

I woke up this morning with this teen marketing phrase in my head.  Apparently it's the catch phrase for a renegade drink marketed to teens or wannabe teens.

I first reflected on it a few days ago when I was skiing with my two young sons.  My older boy is 10 and skies with NO FEAR.  This is not necessarily a good thing.  Yeah, it gets him off the chair lift easily BUT it also has him skiing down the hill faster and more out of control than is good for him... and others.

FEAR is a good thing.  It can keep us from getting hurt or dying.  In my son's case, he doesn't have enough life experience to know that hitting a tree is a real possibility of skiing too close to a tree and catching an edge.

Fear of pregnancy, STI's, or being used - keeps us from having sex (sometimes) and that too is a good thing.  Fear also helps us to be safer drivers, well, most of us.

So fear is good.
But fear is also bad.

Fear of failure can keep us from trying.  Fear of the unknown can keep us lonely, from trying new things, meeting new people, from joining a new group or club.

Fear is a bittersweet deal.  It can save our life or it can keep us a prisoner.  How does fear apply to your life?  It is a friend or a foe?

Watch What You Put in Your Mouth!

                                                      Hi Reader(s)!



No, this title doesn't refer to overeating and weight gain. Nope, this title refers to something a bit sexier than eating - it's about ORAL SEX.  But it's not the part that ever gets discussed - not the pleasant aspects of it, but the scary part.

Back in February of this year, an article appeared on a website by Kaiser Health News. The link to that article is here: http://www.npr.org/blogs/health/2011/03/01/133968901/virus-passed-during-oral-sex-tops-tobacco-as-throat-cancer-cause (sorry, the original Kaiser source didn't archive it, though everyone else did!)

When I teach on this topic and as we discuss the linked article (above) I make mention of a person named Bill Clinton who said under oath in 1999: I did not have sexual relations with that woman. Of course later he admitted she performed oral sex on him, but that of course "wasn't sex".


As the title implies, performing oral sex on a man or woman is now the leading cause of cancer of the oropharnyxl region, resulting in more oral cancer than from smoking by a large margin! The link between the human papilloma virus (HPV) and cervical cancer has been know and publicized for many years but the link between oral sex and oral cancer is rarely discussed. This is a particularly important topic because as the article indicates teens don't consider oral sex to really be sex.


So in addition to abstinence, I try and suggest monogamy as a safer sex option. Other options include masturbation (alone) and mutual masturbation with another. Condoms have been preached in schools for years and continue to be preached now, but rarely are condoms used for oral sex on a man, or a dental dam (see photo) used over a woman's vulva to protect against fluids being mixed or received. The only good news here is that there are vaccinations for both girls and boys like Gardasil that can protect against the majority of strains of HPV. The other only slightly good news from the article says that oral cancer caused from HPV is less deadly than the oral cancers caused from smoking and or drinking.

Irony!

I have a student, an 11th grader mixed in with all the freshmen. We'll call her "Louise". She stands out because she is older, keeps to herself a bit, is of a nationality that is less common at my school but most of all she stands out for what she eats in class.

Almost daily Louise brings a ziplock bag with raw vegetables: baby carrots, cherry tomatoes, cucumbers, and bell peppers. This is so unusual compared to the other kids in my classes. The norm for the last 10 (or 30) years is students eating Flaming Hot Cheetos while entering class, or on a good day, Pop Tarts or Goldfish which I sometimes allow.

So the last few days Louise has had the mother of all colds. She was blowing her nose so often I took the roll of toilet paper off my desk (poor man's kleenex) and put in on her desk. Then I moved the trash can and put it next to her desk. She thanked me.

NOT FAIR! Why does she get the cold? Why not Amanda who comes in with red fingers and mouth and as she finishes off her Flamin' Hot Cheesy Ohs and cleans off her fingers by licking them clean. Why doesn't she get sick!

As we know life is not always fair but in general, though Loiuse is ailing now, I will bet on her in the long run - cholesterol wise, diabetes wise, weight wise and so on. Life isn't a sprint, but a marathon and practicing good health habits at an early age generally pay great dividends years from now.

McDonalds Hurts

This is the third year that I have shown SuperSize Me to my 9th grade health classes. I am not thrilled with the handout that I have to accompany the film but the last question I ask is: Will this film change your eating habits in going to fast food restaurants? Explain your answer.

Right now the answers are running about 60/40 favoring Yes. I think that's good, better than I expected, however, it's one thing to be affected by something immediately after watching a film, but 2 months later, a year, not so much. Habits and peer pressure override logic and good intentions so people routinely act in ways they know are not in their best interests.

For teens there is still the feeling of omnipotence that most thankfully outgrow in their 20's. There is also I think a fair amount of denial going on about being overweight. Out of my 195 or so students, I probably have 25-35 students that are 20 or more pounds overweight, (a few a lot more than 20 lbs).

The scary part is that my students are 14 and 15 years old. How much will they weigh at 18 or 25? My school is not unique either as overweight is the "new normal". Is McDonalds to blame? Yes, but only partly. Who else? Some blame also goes to PepsiCo, which is a food conglomerate that owns Mountain Dew, Lays chips, Gatorade, Cheetos, Doritos, Tostitos, well- you get the picture. Who else is to blame? Direct TV, Apple, MTV and quite a few others that market 24/7 entertainment choices to young and old alike. Why get exercise when I can sit in my bedroom, eat chips, drink soda, not do my homework and text my BFF until my thumbs are sore?

All across the US kids are spending more time eating junk, drinking junk, playing video games, texting, watch videos, updating their Facebook page, THAN THEY ARE walking, running, playing sports, eating fruit, drinking water and reading for pleasure. A lot more time.

Flabby bodies, and it appears flabby minds as test scores and graduation rates can attest. While we have been discussing obesity and nutrition now 8 school days into the new semester, in every class students have asked "can't you just have an operation? That stomach thing?" Just 5 years ago my students saw liposuction as the solution to overweight. Today, gastric by-pass. It apparently worked for "that guy" in the SuperSize Me video. I generally stop the video then and say "Yes, and his next operation will be a quintuple by-pass for his heart, unless he dies in route to the hospital."

I can't wait for 2025 when parents will choose prenatally the genetics for their kids, virtually eliminating all the undesirable characteristics. Until then, pass the chips, salsa, and the Double Gulp. I'm thirsty from all the YouTube videos I've watched today.

Food, Glorious Food!

I would like some more sir. I think that's the famous line spoken by Oliver Twist in Dicken's classic book, and later in the musical adaptation (Oliver). Then there is the song that follows about the enjoyment of food.

Food, glorious food!
We're anxious to try it.
Three banquets a day --
Our favourite diet!

Just picture a great big steak --
Fried, roasted or stewed.
Oh, food,
Wonderful food,
Marvellous food,
Glorious food.

It's a great scene if you want to see the video it's: http://www.youtube.com/watch?v=tqtkX46mlX8 with the famous chorus starting at the 45 second mark.

So what does this have to do with anything? HOLIDAY WEIGHT GAIN my friend (ho, ho ho!) The 5 weeks that go from Thanksgiving to Christmas, right through New Years Day comprises three wonderful opportunities to pack on the pounds. And how many of us maybe have 2 or more Christmas dinners to eat, plus other holiday parties at work or school.

Here is an interesting article on holiday weight gain (HWG) http://well.blogs.nytimes.com/2007/11/22/the-skinny-on-holiday-weight-gain/ and there are many more that you can find just by googling those three words. This article points out that the HWG phenomenon is actually overblown, that the average person only puts on 1 pound over this period. BUT, and it's a BIG BUTT, an already overweight person is likely to put on much MORE than one pound over this same period.

My advice?

• Extra exercise, even if it's just walking can help off-set the extra calories.
• Drink water instead of _____ at all these dinners and parties. It will also help "fill you up" and save you from getting too many calories that you are already getting with the holiday goodies.
• Watch your portion size. Less is more. Believe it, and do it.
• Choose wisely. There will usually be a salad with most meals, maybe fruit too. The fiber can help control your weight, help "fill you up", and generally has less calories. It's often delicious as well. I am not saying you can't have any of "the good stuff" but also include the healthy choices when filling your plate.
• Consider putting this plan into effect today or tomorrow, a preemptive strike before the big meals. Wouldn't it be coolio if you could lose a few pounds BEFORE the big holiday eating starts? That way, if you do put on 2 pounds from the holidays you might weigh the same as today because you off-set that weight gain with a weight loss.

Good luck to you and happy holidays!

The flu shot.

Hurt a little now, or hurt a lot more later.

My kids are 6 and 8... another 10-11 months from their next birthdays and the older one more so than the younger one is VERY ADVERSE to getting shots. A year ago with the H1N1 shot he ran out of the gymnasium when we were 5 feet from the table to get our shots. When I finally retrieved him and brought him back and TWO adults held him down, he was fine with the shot. Didn't hurt at all. Actually mine did but it was no big deal.

What my son doesn't realize is that yes, it may hurt for 1-2 seconds and perhaps a day or two after you might have some soreness in that shoulder but ever had the flu? Depending on the type and the severity you are in a world of hurt, many times from head to toe for a lot longer than a few seconds or a day or two.

But try reasoning with an 8 year old! It's like a Democrat and a Republican sitting down to discuss Sarah Palin's wardrobe. Don't bother.

Now have you had your flu shot this year? No excuses. Do it! Need help finding one? School clinic, doctors office, most pharmacies. Heck, even our church had them for free last week. No excuses, they are safe... get one!

Food and Meat Production

I showed two films to my health students this semester: Food Inc, and Fast Food Nation-- well not the entire film FFN because it is R-rated but I showed them enough that they can see that in fact animals have to die in order for us to have a McMeal, and also that the food supply is not safe.                                                                                                                                                     Food Inc teaches us in a documentary format that feeding cattle corn (subsidized by the US government) is a way to produce e-coli in cattle, and that deadly bacteria makes it's way into the meat.                                                                                                                                                                                     Eating lower on the food chain is just that. Eating more veggies, grains, and fruits. It's cheaper, lower in fat, and far better for the planet since feeding a cow takes a tremendous amount of freshwater and land in which to grow that precious corn which they eat.

Thinking BEFORE Eating!

True Confessions

I am a big late night eater. Like eating just before bed. I am better than I use to be though. Now I am only eating 2-3 times a week before bed. It use to be something like 9x a week. I wish I could say it was bananas, mango, kiwi late at night but it's generally one of the sinful foods... chips, ice cream, crack-lite, etc.

So the other day it's about 10:15 pm and I go down to the kitchen and I grab a bag of salty banana chips from Trader Joes. I take the bag and sit down and start reading the newspaper. Just as I am about to start eating/reading, I STOP and take out maybe 5-6 and then put the rest of the bag on the counter about 6 feet away.

Guess what happened? I read for ten or so minutes while eating the chips, and then saw the bag on the counter, gauged my hunger (gone) and put the bag away and went to bed!

This was shocking to me because generally I would just read and MINDLESSLY eaten almost the whole bag. Yet, this BAD HABIT was broken (at least for now), but it takes planning and THINKING for it to occur.

So instead of late night reading/eating, are you eating while watching late night TV or texting? It's okay to be hungry at night or in the afternoon but we would be better served if we take a small amount and put it in a bowl, PUT the original package away, and then EAT - instead of mindlessly or habitually OVEREATING straight from the bag! Hey if this OLD DOG can still learn a new trick maybe so can you!

Zumba... super cool, super fit!

About two years ago my wife came back from her first Zumba class.  "How was it", I asked.  She smiled and said, " I ran out of water and my legs hurt."

She loved it.  And what's not to love.

The first link below is a WHYTE GURL shakin it to Rude Boy... Would love to do that thing with my hands.... http://www.youtube.com/watch?v=jHOOHWFPAlY

and here is a more vigorous Zumba workout... http://www.youtube.com/watch?v=RT3TBOb_oz0&feature=related

So what are you waiting for?  Look around, there are classes everywhere.  My wife does it through the local community ed.  Your community, or "the Y" probably does too.

How's that EXTRA CREDIT coming along?

I haven't heard from a single one of you!! Any questions? Any success yet? Let me know! E-mail me at pschroed@lausd.net . thanks, gracias, danka, arigato, tak, merci....

Buns of Steel?

That title (above) comes from a line of exercise videos in the 1980's as people wanted tight and toned rear ends. SPOT REDUCING it's called. It is harder to do that than you would think. Take a person who is 30-40 pounds overweight. They can do the BUNS OF STEEL exercises all they want but until they lose 20+ pounds you won't be able to see it. The good thing is of course while they are doing ANY EXERCISE at all, it will help them lose weight.

Okay you skinny people out there with NO weight to lose. Are you still pleased with you shape or could you be more TONED? There are skinny people out there with cellulite! Really! (don't believe me, Google on Misha Barton cellulite) Of course there are more overweight people with cellulite but skinny doesn't always mean good. EVERYONE can and should exercise more... because regardless of your thighs or butt, exercise is good for your STRESS levels, and GREAT for your heart and blood vessels. Plus, if you find an exercise you like to do (maybe with a friend, or while watching TV) it's also a FUN way to spend 20-30+ minutes. So what are you waiting for? Get out there!!!

Sweating In Spring!

Everybody sweats in July in Los Angeles. It's so hot! But how about now, with the weather moderate, low 70's. This post is going to be an ENCOURAGEMENT TO EXERCISE!!! Pick something that's fun, in an effort to lose weight, or tone up those flabby arms, thighs, or ____________.

It doesn't have to be a sport like basketball, soccer or running. But it could be. What about dance? If you danced for 30 minutes non-stop, even on a cool day you would be sweating for sure. And fun, oh yeah!

So let's start shakin it-- yeah, your booty, whether it be on the soccer field, basketball court, or in your living room. C'mon, ya know you want to.

The Importance of FIBER

Fiber is the new Happy Meal #99 -- there aren't really that many I hope! None of the articles on the web are that attractive--- I favor BULLET POINTS for easy readability, but here is one that isn't too bad - http://www.fiberweightloss.org/soluble-fiber-boosts-weight-loss-says-study/#more-15weight-loss-says-study/#more-15

Basically read the last paragraph just before NO COMMENTS to get the results. Also, if you read earlier in the article, it reports the study group lost 4.4 kg of fat (that's almost 9 lbs), versus a control group that had a placebo.

I could get technical here, and I will a bit when we return to health class in May, but for now remember eating FIBER HELPS WITH WEIGHT LOSS and IT ALSO HELPS KEEP YOUR COLON (intestines) HEALTHY and may also CUT YOUR RISK OF BREAST CANCER!!!!

As you read, you will notice that articles about fiber breaks things into 2 groups... Soluble and INsoluble. And here is an article-- (with LOTS OF BULLET POINTS!!!) -- about the two types.

http://www.healthcastle.com/fiber-solubleinsoluble.shtml You read that and think - that's a lot to remember! Yes it is. And if you quizzed me on the two I would probably fail. So what to do? Just remember to eat more APPLES, oranges, MANGOS, strawberries, BLUEBERRIES, and whole grain oats, beans, and lots of veggies. Then don't sweat it, leave your sweatin to the gym or if you're like me, THE GREAT OUTDOORS IS YOUR GYM!

What's Wrong With This Picture?

Poor kid, but who is to blame here, he or his parents? Yup, I agree. Remember that when you are parenting someday-- YOU ARE WHAT YOU EAT.

We are on blog #3 and I left you with the 3rd goal setting step-- recruit others -- to help you with your goal. One of your people might be "mother" or your "BFF", if for nothing else to ask them for encouragement.

Now let's see how motivated you are to make these changes. I want you to Google on: goal setting steps and discover what steps 4-5-6 are. Actually, at some websites it will say there are only 5, others may say 7. Find one that makes sense to you, and use their format-- whether it's 5, 6, or 7 steps... you can still get full credit for this project.

How to Begin?

Congratulations, you have already begun by taking an interest in gaining more control over your life. A change in attitude generally precedes a behavior change, and that is what we are talking about here.

http://calorielab.com/news/2005/05/30/teens-definition-of-normal-weight-on-the-upward-creep/

Here (above) is the link to that "pretty in pink" girl from the previous blog, but it's not just about her. It's about the fact that there are soooo many that are overweight and many don't see themselves that way. How come? Because OVERWEIGHT is the new normal.

Anyhow, back to our How to Begin topic. It starts with a measurable goal that will PUSH you a little bit. You know it can't be something too easy... My Goal is to do 3 sit-ups today, nor should it be too hard. My goal is I'm going to get 5 hours of exercise today, including 1500 crunches!

This goal should also have a timeframe... as in weekly, or monthly, or by a specific date. Examples include:

• Play soccer or basketball at least 12 times in March


• Lose 7 lbs by April 15


• Eat 4 apples and 3 bananas every week for the next 4 weeks


• Eat breakfast 6 of every 7 days (a week) for the next 28 days


• Walk/jog 15 minutes at least 10 times in March

The first sample goal is pretty straightforward and won't take as much planning as say the second one. The LOSE 7 LBS BY MARCH 28 is a goal that can be achieved in many different ways. Regardless of the goal, be sure to WRITE IT DOWN and keep is somewhere you will see it often. This will keep your mind on it and it will become more than just an idea, easily thought up - easily forgotten.

Once written down, start writing a SPECIFIC PLAN. What days of the week will you do this? -whatever this is.

In writing down your plan, include STEP 3 with it-- Recruit others. Will you have a veggie buddy, or a soccer friend, or will it be your mother who will be buying the fruit you will be eating? Anyhow, get planning and thinking, and get writing even if it's just a brainstorm or rough draft and I'll be back soon with another dumb picture and more things to think about.

And don't forget to wear your seatbelts!

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Pretty in Pink?

At least this first blog will be of a pinkish hue. Why? I know from experience that if people read this blog they will be mostly female. I first learned that women are more tuned into health when I was an undergraduate at the University of Oregon in the early 80's. In a typical class, let's say nutrition or epidemiology, there would be an 80 / 20 split, females to males. Some of those classmates would go on to nursing, others public health, and others (like me) non-profit health agencies and then school health.

And why are women more in-tune to health than men? Women get a "monthly reminder" of how things are going inside of them. Guys, we have no such reminders and many of us are about as obtuse as a piece of wood, going to the doctor only when necessary.

While I am not a big fan of the color pink (there are only boys at home and a wife who owns exactly ONE pink shirt), I will try this out.

So Mr. Schroeder, what is the purpose of this website? Good question reader.

There are many of my students who want (and need) to lose weight. They want weight loss for many reasons-- including to look better, feel better physically, feel better about themselves (self-esteem), avoid illness (diabetes, heart disease, cancer, etc.) , though this last one is not that common when you are 15. So I am here to offer assistance in a somewhat anonymous fashion since some students may be embarrassed or shy to ask for or admit they need help losing weight.

Secondly, I am offering EXTRA CREDIT and this site will be an opportunity for those keeping an eating, exercise or weight loss (30 day) journal to stay supported and also be able to contact me while working on these lifestyle changes at home during vacation.

That's it. The first blog entry is done and I will try and keep this up with a new one about once a week, more if I am able. Thanks for reading!