As most of us were growing up, we were raised on the concept of eating three square meals a day — breakfast, lunch and supper. This is the way our parents were raised and the way their parents were raised and probably their parents before them, as well. As we grew up we simply accepted this as the norm and when we had children of our own we began passing it on to them.

As most of us were growing up, we were raised on the concept of eating three square meals a day — breakfast, lunch and supper. This is the way our parents were raised and the way their parents were raised and probably their parents before them, as well. As we grew up we simply accepted this as the norm and when we had children of our own we began passing it on to them.

However, there is another school of thought on this subject that has gained credibility in recent years. There are many who believe that five or six smaller meals a day may be just as practical as three meals a day or possibly even more so. For people with average needs, three square meals may be the best way to go. On the other hand, those with special conditions such as hypoglycemia (low blood sugar) or patients still recovering from gastrointestinal surgery may need to eat more often but with a lower food intake each time. Obviously, someone who has had part of their stomach removed can’t tolerate large volumes of food. In special cases such as those cited, the individual’s physician would make a recommendation as to which is best.

The nutritional quality of what we eat or what we use to supplement our diets is much more important than how frequently we eat. Over the past few decades there has been a trend toward low-fat foods and beverages but some authorities believe that the emphasis may be misdirected. The real culprit may well be sugar. The body can handle only so much of it before it turns to fat.

One would think that, with all the low-fat awareness over the past twenty to thirty years, we’d be seeing a reduction in coronary diseases, but it isn’t happening. So, it’s possible to conclude that it isn’t how much you put into your body but rather what you put into your body that’s most important. The quality of the food you eat is more important than how often you eat.

For smaller meals I recommend healthy foods such as fruits and vegetables and I advise staying away from candy bars and soft drinks. Whole grain crackers with low-fat cheese, various types of nutrition bars, whole grain cereal with low-fat or 1% fat-free milk and other types of food or snacks that are high in proteins and fiber content are the best things for you. I also recommend multiple vitamin and mineral supplements to make up for the vitamins and minerals we’re not getting from the foods we eat.

If you lean toward the five to six meals a day concept, make sure that those meals are balanced and they contain enough substance to make you feel full but not uncomfortable. The thing you want to do is keep your blood sugar levels stable and not go more than three to four hours without eating, but you also want to make sure that what you eat is healthy.

So, as for which of these two options is best, it depends on the individual and what his or her needs are. Many people who are “on the go” these days find it difficult to eat even three meals a day and they may resort to snacking in between those meals but not necessarily at regular intervals. My advice is to go with whatever best suits your needs and fits into your schedule but, regardless of which schedule you choose, above all make sure what you’re eating is healthy. If you have any doubts as to what’s best for you, ask your doctor during your next checkup.

During hot and humid days, we lose excessive amounts of water from our bodies through perspiration. You can get dehydrated very quickly if you don’t take proper precautions, especially if you are involved in outdoor physical activities.

During hot and humid days, we lose excessive amounts of water from our bodies through perspiration. You can get dehydrated very quickly if you don’t take proper precautions, especially if you are involved in outdoor physical activities.

This is why it is critically important that you learn about how to stay hydrated. The best thing you can drink is water. Water is essential for the well-being of the body. Under optimal conditions, the body can survive for 60 days without food, but only 10-18 days without water. You skin is made up of about 70% water, so any loss of body water equaling 2-3% of our body weight will begin to affect performance adversely. Loss of 4-5% of body weight results in reduced carrying capacity of the blood for nutrients, as well as reduced ability to remove heat from the body.

There are many types of “thirst quenchers” or “energy drinks” on the market today and new brands are coming out all the time. Most of them are good for replenishing certain types of nutrients that are lost through perspiration during extended outdoor activities greater than 60-90 minutes. However, most of them contain high levels of simple sugar. This is not what you need on hot, humid days — or any other time, for that matter. For the same reason, you should not rely on carbonated soft drinks, alcoholic beverages or caffeinated drinks to maintain your body’s liquid levels. These fluids can have a diuretic effect, increasing fluid loss.

Water is important in nearly all of life’s chemical processes, and the production, growth and life of skin cells depends on it. Water within the cells helps make your skin look smooth, firm and tight. It is important for the functioning of our bodies’ internal organs, as well.

So how much water should we drink? Under moderate environmental conditions and activity levels, the body needs approximately 2,000 milliliters (slightly more than two quarts) of water each day. Continuous sweating during prolonged exercise can reach a rate of 800 to 1,000 milliliters per hour. If you’re taking medication for your heart or have a chronic illness, be sure to check with your physician about your recommended fluid intake.

Fruits (primarily melons and citrus), as well as vegetables (cucumbers and leafy greens, mainly), contain more than 80% water. Most meats are about 50% water. They can help your body attain a certain amount of water but don’t depend on food to supply your basic water needs.

It is important to drink water before, during and after exercise. In hot environments, active people should drink about 16 ounces of water 15 to 30 minutes prior to working out. After a workout, replenish fluids at the rate of one pint of water for every pound lost.”

Can you drink too much water? The answer is yes, but not very easily. The brain has a water control center similar to the control that alerts the body to heat and cold. A dry mouth activates this mechanism.

A great thing to know, also, is that water has no calories. Learn the facts about staying hydrated and don’t overexert yourself outdoors in hot weather without proper hydration. Drink plenty of pure, fresh water and you’ll beat the heat and stay healthy.

One of the most serious public health threats in our world today is the danger posed by smoking and the consumption of other tobacco-based products. There is no longer any dispute that cigarette smoking is the leading cause of lung cancer, which is a major cause of death in this country. Smoking can also be directly related to emphysema, heart disease, chronic bronchitis and numerous other cancers and potentially fatal ailments.

One of the most serious public health threats in our world today is the danger posed by smoking and the consumption of other tobacco-based products. There is no longer any dispute that cigarette smoking is the leading cause of lung cancer, which is a major cause of death in this country. Smoking can also be directly related to emphysema, heart disease, chronic bronchitis and numerous other cancers and potentially fatal ailments. Even the major tobacco product manufacturers, after decades of vehement denial, are finally acknowledging these dangers and they are taking steps to educate smokers and potential smokers. Especially our youth.

Smoking can also make you short-winded and, if you already suffer from respiratory ailments such as asthma, it can worsen your condition. People who smoke are generally sick more often than those who don’t. Likewise for non-smokers who are consistently exposed to high levels of second-hand smoke. Thousands of work hours are lost each year by those suffering from smoke-related ailments. In addition, smokers often exude odors that non-smokers — who make up the majority of the population — find offensive. The smell of stale smoke can be absorbed by clothing, hair, draperies and other permeable surfaces and those smells can trigger allergic reactions in highly sensitive people.

And there is a social stigma and high economic price paid by smokers, as well. Since smoking is prohibited in many (if not most) public buildings, offices and dining establishments, smokers are forced to go outside to indulge their habit. Prices of cigarettes are as high as $5 a pack in some coin-operated machines and they are a prime target for taxes that can be expected to drive those prices even higher. There are other economic liabilities, too. Most insurance companies charge higher premiums to smokers than they do to non-smokers.

In short, smoking is one of the most damaging things a person can do to his or her own body, as well as to his or her own emotional and financial well-being.

But the up-side is that smoking is also one of the most preventable things you can do to improve your health. All you have to do is quit. However, as anyone who has ever been hooked on smoking knows, quitting is not easy. And the longer one has been smoking, the harder it usually is to quit.

Study after study has proven that smoking is an addiction. Cigarettes are the delivery mechanism for a highly addictive substance called nicotine. That’s what causes those “cravings” a smoker feels when he or she hasn’t had a cigarette in a given period of time. And the worst part of the “addiction” is that it’s legal. You can buy tobacco products in most stores — even stores that sell products aimed at improving your health, including smoking cessation items.

Many smokers sincerely want to quit but they find it difficult. It’s not easy breaking free of the nicotine addiction and “kicking the habit,” but it can be done. It usually takes significant will power and determination to get “un-hooked.” Here are some things you can do.

When you decide to quit, it’s a good idea to also avoid alcohol and coffee. They tend to stimulate the desire to light up. You also need to change your normal routines associated with smoking. If you customarily light up after a meal or first thing in the morning or just before you go to bed at night, you need to fight those urges. Brush your teeth or suck on a strong cough drop — preferably a menthol-eucalyptus flavored cough drop. Toothpaste, mouthwash or strong cough drops or mints can make the taste of smoke unpalatable, and this helps cut down the desire. Chewing sugarless gum has also been known to help some people avoid lighting up.

You also need to destroy all cigarettes and tobacco products in your house and vehicle(s), clean and hide your ashtrays and eliminate all tobacco odors from your living quarters. Try to avoid places where smoking is permitted. If you have friends or family members who smoke, ask them politely to refrain from lighting up around you while you’re going through this difficult quitting phase. Don’t try to quit by “cutting down” on the number of cigarettes you smoke each day. That technique rarely works. Going “cold turkey” is almost always the best way to break the addiction cycle.

In all likelihood, when you quit smoking, you will go through a withdrawal period that can last for weeks or months. You may feel a constant, nagging urge to light up. You have to fight that urge and not give in to it. Don’t backslide. During this time, you may also become irritable or short-tempered. Ask those around you to be patient and understanding if you happen to lose your temper with them while you’re go through this difficult phase. In most cases, they will not only be understanding, they will be supportive, as well. You can probably count on them to give you tremendous encouragement.

Many of those who quit smoking will substitute food for tobacco. This is the time you have to carefully monitor your eating habits and the size of your portions. Overindulging on food is a common mistake many people make when they try to quit. When you feel “the urge,” chow down instead on low-calorie snacks like celery sticks, apples or carrots. Keep your meals healthy, balanced and of modest size.

And, of course, you should see your doctor and get a physical checkup. Follow his or her advice if they prescribe something to help you quit. There are numerous “over-the-counter” smoking cessation aids. Ask your doctor before trying them and don’t use them if they conflict with something that’s been prescribed for you.

Quitting smoking can be a difficult experience. You need to keep your resolution firm the whole time you’re going through it. Maintain your determination. Keep reminding yourself why you’re doing it. Stay constantly focused on the benefits you’ll enjoy from a longer, healthier life. And most of all, think of how good you’ll feel about yourself, once you’ve beaten this bad habit. Think about how good others around you will feel, as well, especially if you have young children. Friends who have quit tell me it’s one of the greatest triumphs they’ve ever experienced in their life. Not to mention one of the best things they’ve ever done for their health and well-being.

To those of you going through it, I wish you the best of luck.

Stress is an unavoidable part of life. In one form or another, we can encounter it on a daily basis. Whether it involves being stuck in traffic, trying to meet a crunching deadline, standing on a long checkout line, or any one of a myriad of other scenarios, stress is as much a part of our lives as eating and breathing. How we minimize and manage our stress is a learned skill.

Stress is an unavoidable part of life. In one form or another, we can encounter it on a daily basis. Whether it involves being stuck in traffic, trying to meet a crunching deadline, standing on a long checkout line, or any one of a myriad of other scenarios, stress is as much a part of our lives as eating and breathing. How we minimize and manage our stress is a learned skill.

Not all stress is bad. To a certain degree it is necessary and it can be a healthy catalyst toward helping us achieve or even surpass our expectations. It triggers responses within our bodies that force us to react to and resolve difficult situations. It forces us to choose between our “fight or flight” instincts. However, too much stress can cause burnout, emotional instability, irritability and depression. Chemical imbalances caused by excessive stress may result in wear and tear on the body that weakens the immune system, making us more susceptible to colds, flu and other common ailments. Long-term stress can be even worse. If we don’t get our stress under control, it can be a ticket for a heart attack, a stroke, type-2 diabetes, some forms of cancer or other fatal ailments that can be linked to hypertension (high blood pressure).

So now that we know what the problem is, what can we do about it? There are many stress-reduction techniques and exercises you can do, most of which are so simple and basic they can be done at home or at work with no special equipment needed. You can start by adopting a balanced and healthy diet. Eating foods and meals that are high in protein strengthens the body’s immune system and helps fight off the destructive forces of stress.

Transcendental meditation is another effective stress-fighting technique. Relaxing your body and mind, closing your eyes, focusing on a single-syllable sound (mantra) and silently repeating that mantra over and over in your mind can help put you at ease. Classes in T.M. are offered in most major cities. If you can find one with a competent instructor, I would highly recommend signing up for it.

Biofeedback is another method of combating stress. Basically this means acquiring a greater awareness of how our bodies feel in certain situations that are both stressful and relaxing. For example, try breathing heavily for a few seconds without overdoing it. Then stop, close your eyes, take notice of what your body feels like and make a mental (or written) note of that feeling. Then run in place for a few minutes and repeat the process of stopping and noting what you are feeling. Then think about something very upsetting; then think about something very exciting and, after each, make note of your feelings. Your physical state of arousal while doing these exercises will be similar to how your body responds when exposed to negative stress.

After these exercises, try some slow, natural, breathing techniques, letting your body and mind relax while you’re doing them. Then stop and note, like you did above, how your body feels. What you should have is a means of comparison as to how you feel when both stressed and relaxed. Based on this comparison, you can consciously choose how you want to feel in any given situation and you should be able to produce that feeling at will.

There are many other things you can do to combat stress, as well. You can practice positive thinking, recite calming prayers, listen to soft music or stress-reduction tapes, exercise, cultivate healthy and loving relationships and bond with others in similar situations as you. I cover the subject of stress very extensively and tell you what you can do about it in my book, Maximum Energy for Life. The main thing you need to remember is to be cognizant of those situations you find most stressful and take the appropriate steps to combat them when you feel the symptoms coming on. Relax and enjoy yourself and you’ll live longer and healthier.

Many people, especially those who are in or approaching middle age, are beginning to question where they are going, insofar as their careers go. It may be burnout or it may be a lessening for the passion we once felt for our jobs and careers. Either way, this is a common occurrence and, if you’re feeling like that, you’re not alone.

Your success in your career will always be in direct proportion to whether or not you feel a real passion for your work. The question you should be asking yourself is, “Does my job fill me with passion?” If not, then you need to begin thinking about some answers.

In my 30 years of training professional athletes, one thing I’ve learned is that passion is everything. I’ve seen athletes go up against opponents who were more talented and more experienced, yet they emerged victorious because they had more passion for what they were doing than their opponents. Passion is the pure energy that helps you survive.

When you have it, you are constantly growing and reinventing yourself and your life. When you feel passion for your job or your career, it shows. Regardless of what you do, it’s how you do it that really matters. When you’re passionate about what you’re doing, it’s infectious and it gives off a high level of energy and enthusiasm. It may even rub off on those around you and create a better perception of yourself in their eyes.

But what if you don’t feel that passion anymore? What can you do to recharge it . . . and yourself? The first thing you need to do is a self-analysis. Ask yourself some basic questions about your life, your career, your stress level, your financial status, and your overall estimation of yourself. Mentally rate your job on a scale of 1 to 10 with 1 being the lowest and 10 the highest level of satisfaction. Then do the same with your stress level, your financial status, and your overall estimation of yourself. If you rank low on the scale in one or any of these categories, it may be time to consider a career change. If you’re thinking of a career change, think about what you would consider to be the ideal career. Then, perhaps, you can strive toward attaining it. There’s a very good chance that what you would really like to be doing is similar to what you’re now doing but you just need to be in a different environment. For example, if you’re a medical or psychiatric professional working for a large clinic, you might be happier and more passionate about your work if you had your own private practice.

If you’re in business for yourself, you might consider expanding into a new area of that business or a similar one. This is known as “lateral movement” and it happens frequently among those in the contemporary workforce.

But, what if you like what you do and just need to recharge your energy level for doing it? There are several possible solutions. You can visualize solutions to your work-related problems, then work toward achieving those solutions. You can plug “energy leaks” by tuning out the negative people or negative work-related issues that are draining your energy and passion for what you do.

And, finally, you can “prioritize” your life and the things you do. If you’re already juggling a family and a career, don’t volunteer for everything that comes down the pike. Pick and choose what, if anything, you want to get involved in and keep those involvements to a manageable minimum. Otherwise you may burn yourself out.

Whatever you do to restore your passion, do it wholeheartedly and with a determination to make yourself feel better. With passion comes energy and with energy comes enthusiasm. With enthusiasm anyone can believe in himself or herself. And, with belief, the impossible becomes possible.

During the years I was gathering material for my most recent book, Maximum Energy for Life (John Wiley & Sons, 2003), I learned a lot of startling facts about heart disease, its causes and how it might be prevented.

The book’s intent, primarily, is to help the reader develop and fine tune an energetic lifestyle, rekindle their passion and motivation for living, manage stress for maximum performance levels and reduce the risk of heart disease and other preventable illnesses. I take the position that it’s time to take back ownership of our health instead of renting it.

Heart disease is the number one killer of men and women in the United States. Nearly 60 million Americans suffer from this illness. According to the American Heart Association, if all heart risks were eliminated, average life expectancy in this country would increase by about seven years. In the New Orleans area where I live and operate my business, doctors and emergency medicine physicians list chest pain as one of the most frequently cited symptoms among patients being admitted to emergency rooms for treatment. Chest pain may symptomatic of a potential for heart problems.

New Orleans has one of the highest percentages of overweight people of any of our nation’s major cities. Internationally renowned for its cuisine, much of the food served here is deep fried in oils containing high levels of saturated fats, cholesterol and sugar. But obesity isn’t just a problem in New Orleans. All over the country people are eating unhealthy foods, drinking unhealthy beverages and living unhealthy, sedentary lifestyles.

For the sake of your personal health, it is extremely important that you gain an understanding of the factors and conditions that put you at risk. Being overweight, of course, is a major contributor those risks but, even more importantly, you need to make sure your body mass index (BMI) is within acceptable limits. (I discuss BMI in depth and show charts on it elsewhere on this website).

A high BMI in the absence of low total body fat may place you at risk for heart disease, type 2 diabetes and some types of cancer. Men with a waist measurement in excess of 40 inches and women with a waist measurement of greater than 35 inches may be included in this category. Excessive waist circumference, elevated triglyceride level, low HDL (good) cholesterol level, high LDL (bad) cholesterol level, elevated fasting blood sugar and high blood pressure are also factors that may adversely impact your overall health.

For example, an LDL cholesterol level of 130 to 159 milligrams per deciliter (mg/dl) is borderline high. A triglyceride level of greater than 150 mg/dl may be problematic. Maximum Energy for Life gives you a step-by-step strategic plan for adopting proper nutrition, exercise and lifestyle modification guidelines and other risk-reducing programs to address these health issues. However, there is no substitute for a good, thorough physical checkup by a licensed physician. As we get older, the need for these checkups becomes more imperative. And they need to be done more frequently than they were done when we were younger. Especially those of us over 40. Our bodies are changing more rapidly than at any time since we were infants and we can’t allow our physical conditions to decline through neglect.

You need to take back ownership of your health and follow through on a plan to do exactly that. Follow your doctor’s advice. Stay away from foods containing high levels of saturated fat, cholesterol and sugar. Get into a proper exercise regimen. And, above all, keep a positive mental attitude. This is a battle for your own well-being that you’re engaged in. Make up your mind that you’re going to win and do all the things you need to do to make that possible. Remember — death is not an option.

Many of you, having learned the hazards of being unhealthy and overweight, want to eat healthier and lose those excess pounds. You’re determined to pick out only the best foods and drinks to help you achieve those goals. However, when you go shopping for those products, you’re confused when you try to read the labels. How do you know what’s best for you and what’s not? Let me offer some helpful guidelines.

Many of you, having learned the hazards of being unhealthy and overweight, want to eat healthier and lose those excess pounds. You’re determined to pick out only the best foods and drinks to help you achieve those goals. However, when you go shopping for those products, you’re confused when you try to read the labels. How do you know what’s best for you and what’s not? Let me offer some helpful guidelines.

The labels of all pre-packaged foods contain two lists that are required by the federal government. Manufacturers must provide a list of ingredients and a panel of “Nutrition Facts.” Ingredients are what is contained in or added to the particular food item in question. Any food made with more than one ingredient is required to tell the consumer exactly what is in the package, can, jar or bottle. The ingredients list must include any artificial chemicals, colors, flavor enhancers (artificial sweeteners, etc.), preservatives or other additives. Items in ingredients lists are listed in descending order by weight.

Based on the information contained in these two lists you can usually make an informed decision as to whether or not this is a product that you want to consume, but only if you know how to interpret the data. This requires some explanation, which I will give below.

The Nutrition Facts panel starts out by specifying the “serving size” of the particular food item and the number of servings in each container, package, bottle, etc. Then it lists the number of calories and calories from fat contained in the food item. The list goes on to specify — by grams or milligrams — total fat content and how much of that total fat is saturated fat; plus cholesterol, sodium, total carbohydrates (with dietary fiber and sugar as sub-contents), protein, vitamins and minerals such as calcium, iron, zinc, potassium or others.

The Nutrition Facts panel also specifies what percent of daily value (recommended daily allowance or RDA) these components are. The percentages are based on a 2,000-calorie diet, which is about average for most healthy individuals. Your RDA may be higher or lower, depending on your calorie needs. A licensed nutritionist can determine those calorie needs for you.

At the bottom of most Nutrition Facts lists are charts showing how many grams or milligrams of total fat, saturated fat, cholesterol, sodium, total carbohydrate, dietary fiber and other minerals are recommended daily by the U.S. Department of Agriculture (USDA) for both 2,000- and 2,500-calorie diets.

Keep in mind that the Nutrition Facts panel doesn’t list every vitamin, mineral or other component of the food item. It only shows the ones determined by the USDA to be the most important in their Dietary Guidelines for Americans and the generally accepted Food Guide Pyramid. Keep in mind, also, that “serving size” is usually less than what most people actually eat. So, if one serving is equal to one cup and you consumed two cups, you consumed twice the number of calories and other nutrients listed on the label.

So, the general rule is, if you’re trying to lose weight, try to avoid or strictly regulate your intake of foods that are high in calories, especially calories from saturated fat. Using the nutrition facts chart, you can roughly determine what percent of your daily value these food items contain in the key categories listed. You should eat them with other foods that add up to 100% of your daily value or as close as possible to it. It takes a little thought and a little math but you can get used to it.

Also on the actual food labels, themselves, you will see dozens of words and phrases describing the content. These words include “low (or reduced) fat,” “no added sugar,” “fortified,” “lean (or extra lean),” “high in . . .,” “lite,” and other such designations. While these terms may appear to be self-explanatory, they have to be examined in their context and in comparison to each other. There are basic general standards and federal guidelines that have to be met in order for certain claims to be made.

“Free” generally means a quantity of something so small that it probably won’t have an effect on your body. “Calorie free,” “fat free” or “sodium free” doesn’t mean there are no calories, fats or sodium in the product; it just means the amount is too minuscule to have much of an effect on you. If the product says “low calorie,” “low fat, “low cholesterol” or something similar, it means that there are trace amounts of these ingredients present but not an inordinate amount. Not enough to worry about.

“Reduced” is a term used to describe food with at least 25% fewer calories, fat, saturated fat, cholesterol or sodium than a comparable food. Other terms that describe the same thing are “fewer,” “lower in,” less” or ” _____ % reduced (depending on what number that percent represents).

The term “high” indicates an amount that is 20% or more of the daily value for a nutrient. For example, a label might say “high in vitamin C” or “high in calcium” or something similar. Other comparable terms are “excellent source of . . .” and “rich in . . . ” In order to make these claims, manufacturers of the products have to be able to back them with documented evidence, if called upon to do so.

“More” is an amount that is 10% or more of the daily value. For example, “more fiber” or “more iron.” Other terms are “enriched,” “fortified” or “added.” The latter mean just that: vitamins or other nutrients are added to products that don’t normally contain them.

“Light” is a food that has one-third fewer calories or 50% less fat than the traditional version of the same food. A “low-calorie” or “low-fat food” with 50% less sodium might also be called light or lite (to use the vernacular spelling). “Healthy” is generally understood to be a food that is low in fat and saturated fat. It must contain 480 milligrams or less sodium per serving, and at least 10% of the daily value of vitamins C and A, calcium, iron, protein and fiber.

For packaged seafood or game, or cooked meat or cooked poultry to be called “lean,” it must contain less than 10 grams total fat, 4.5 grams or less of saturated fat, and 95 milligrams of cholesterol, based on a 3-ounce serving. To be designated “extra lean,” a food item must be less than five grams total fat, two grams of saturated fat and 95 milligrams of cholesterol per 3-ounce serving.

These are some basic guidelines you can go by when you’re out shopping and comparing food labels. Of course, each person and their needs are different, depending on such factors as their age, weight, body mass index, and the general state of their health. A licensed nutritionist can advise you on these matters and devise a nutrition program that works best for you. Consult your doctor, as well, to make sure these foods are right for you.