Move

The Ultimate 2016 Cleanse

As featured on Huffington Post Now that we are two weeks into 2016, past the juice cleanse cayenne pepper detox coffee enema phase, it’s time to get real about making some lasting lifestyle changes. Sure, maybe your karma was through the roof and your toxins were at an all time low when you were subsisting solely on tinctures of carrot mango dandelion essence, but can you really commit to living next door to a cold press juice joint for the rest of your life? And let’s be honest, after a week on a liquid-only purge, do you truly feel like you’re “basking in a post-cleanse glow” or are you now binging on crunchy chips and salty cheese and frantically airing out your bathroom?

Right. Now you’re left trying to figure out how to transition back into real life, with all the daily challenges that come with it. And here’s the real buzz kill. All the overpriced low glycemic gluten free organic elixirs that you just tortured yourself with for the past 3-7 days were only temporary – the karma, the toxins, the glow, gone. The second you popped that first nacho in your mouth, it was over. Back to pre-cleanse internal disaster area.

But, rejoice, all is not lost! You have grown! Despite the migraines, cramping, and five packages of toilet paper, you have started on a really important journey to wellbeing. Don’t give up on all the healthy habits you have jumpstarted this past week, even if you never want to down another green smoothie again. Lasting change can truly happen. A three day cleanse isn’t going to heal you forever. But, there are long-term strategies that will.

So, as a guide back to sanity (…and solid food…) here are four ideas for true lifetime cleansing.

Warning – these tips are crazy simple and yet super hard to implement. They take your whole life to get right. But, with dedication and determination, they will work.

  1. Stop dieting: Diets don’t work. Actually, they work for a few months, and then you gain the weight back, no matter what diet you go on. In fact, recent studies show that if you are normal weight and diet anyway, your body has a tendency to regain more fat than had been lost in a “fat overshoot” correction by your metabolism. Instead, start crowding out the crap in your diet with real food, not diet food - fruits, vegetables, nuts, seeds, lean meats and fish. These foods have not only been shown to result in weight loss, but also have incredible health benefits that will truly bring out your lasting inner glow!
  1. Drink Responsibly (or not at all): After the amount of pickling you did to your liver over the holidays, maybe your go-to detox was a dry-January. If so, vow to make the long term change in your drinking habits from weekend booze-hound to either a committed one to two drinks per day or forever-teetotaler. While zero to moderate alcohol consumption has been shown to reduce rates of some diseases, hitting it hard only on the weekends has the complete opposite effect. So lay off the Friday-Saturday benders, and instead, start buying and savoring a couple gentle pours of a good red (…or stick to tea).
  1. Move your body: While what you put in your mouth certainly is critical, physical activity has an equally important effect on overall health, no matter what weight you are. And it doesn’t make any difference what you do, as long as you do something! Go to yoga. Do cartwheels. Take the dog for a walk. Hit the gym. Run intervals up mountains. Just do whatever makes you happy and keeps you coming back for more.
  1. Let all that other –ish go: If you truly want to wring yourself out from the inside, stop dwelling on all the negative crap in your life. Instead, sit quietly with yourself a few minutes every day and practice mindfully focusing on the positive moments. This mindfulness meditation has been shown to slow cellular aging by lengthening protective DNA factors called telomeres. That’s a much more impactful and scientific approach to successful aging than a questionable and overpriced online kit for a colon cleanse.

As it turns out, health doesn’t come in 3-day spurts of righteousness. Wellness takes practice and commitment, every single day. It doesn’t come in a bottle or a pill or test tube. True health requires a realization that moderation actually is the shiny and sexy alternative -- that the latest purification regimen is fleeting, a distraction that draws your attention away from the true elements of healthfulness. Wellness comes with the understanding that oatmeal, bananas, and taking the stairs indeed are the path to the promised land, not simply a boring sermon. So, rather than wasting money and precious time on temporary fixes guaranteed to bring about bliss and immortality, take the inimitable long view. Walk to the grocery store for some good old-fashioned apples and oranges, taking note of one or two things that make you smile in the world around you.

As featured on Huffington Post

Living Well on Boston Neighborhood Network

I was honored recently to have been a featured guest on Karen Fabian's outstanding show, Living Well, on The Boston Neighborhood Network. The panel included myself, Elizabeth Lawson a holistic minded Physician Assistant from Cape Cod, and Liam Madden from Jubali Juices! It was an awesome discussion about how to avoid the quick fixes, surround yourself by a team of wellness experts and prevention from the inside out! Check it out! https://www.youtube.com/watch?v=4q-gbPjL9MY

Running On Om Podcast!

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I was SO lucky to be able to speak with Julia Hanlon at Running On Om this week about health, movement and food. Check out the podcast here!

From the podcast: "In this episode, Rachele reflects on the lessons she learned as a coxswain for Northeastern’s DI Men’s Varsity Rowing Team. She discusses how she balances spin instructing at Flywheel Sports with her full-time research fellowship at the Institute of Lifestyle Medicine. Rachele explains the numerous research studies she is involved with that are devoted to the intersection between food and movement. She also provides insight on how America can make behavioral changes that will transform the nutritional and lifestyle landscape. Rachele reveals her perspective on the numerous fad diets and discusses the science behind what really works. Lastly, Rachele previews exciting upcoming projects and research."

Thanks, Julia!!

When East Meets West: Separating Science from Woo

My work toes the line of health related subjects to which many lay claim -- food, exercise, behavior, wellness. Scientists, dietitians, personal trainers, nutritionists, yogis, exercise physiologists, healers, physical therapists, chiropractors, medical doctors, bloggers. Vaccines, juicing, acupuncture, pesticides, massage, supplements, wine, cleansing, intervals, gluten. How do you know who's right? Doctors? Bloggers? Researchers? Healers?

Holistic Healing

I do work and research on lifestyle as medicine. I truly and honestly believe that eating the right food, moving your body, sleeping well, and taking stress out of your life are essential to health. But, I'm also a scientist, and I know that modern medicine -- vaccines, antibiotics, anti-inflammatories, blood pressure and cholesterol medication -- keep us healthy and alive. They are necessary in the treatment of illness, not simply the prevention of it.

Is there room for both? Of course. And we should embrace the combination of evidence-based natural health remedies AND modern disease treatments. I believe the best thing we can do is take what we have, what we know works, and blend the East with the West. But this doesn't mean we latch on to every tincture, herbal supplement, and naturopathic therapy (...oil pulling, I'm looking at you...). Nor does it mean we treat every runny nose with amoxicillin.

An example: I have been sick for the past three weeks. I don't mean sniffle, sniffle, sick. I mean, green snot everywhere, coughing all night, raging headache, no voice kind of sick. It's been a b*tch. It's also a virus, which means there's no pharmaceutical that can treat it. BUT, there are some promising natural remedies -- elderberry, garlic, and oregano have all been shown to exhibit anti-viral properties (although the evidence is pretty weak). However in my pathetic  and desperate state, off to Whole Foods I trudged (through 7ft of snow) to drop $65 dollars on extracts and pills. BUT, because I am a person of science with professional responsibilities, I can't rely simply on nasty tasting herbal pills to work their maybe-magic. I also went next door to CVS and bought some Advil with Pseudoephedrine -- because my head was pounding, my sinuses were completely clogged and I needed something to take the edge off. East. Meet. West.

East Meets West

Another (tragic) example: Over the summer, a friend burned herself. Bad. Grabbed a hot cookie sheet from the oven with no mitt on. While running her hand under cold water, it had already started to blister. Using her good hand, she implored the facebook universe for a "natural" remedy to what seemed like a 2nd degree burn. She specifically stated that she did not want any modern medicine. The responses were wide and varied - ice, salves, creams, tinctures, ointments, dietary supplements. As I read the posts, I started to wonder two things: 1) Why didn't my friend want a modern remedy for an injury that could potentially get ugly (especially if she induced an infection from these "natural remedies"), and 2) Where the hell were these people getting their information about all of these potions?

Now I'm all for a good dose of witch hazel on a pimple or some chicken soup for your cold, but this irrational fear of scientific progress and complete regression to witchcraft has got to stop. Using modern medicine -- when you need it -- is why so many of us live long, healthy lives today. It's why we can live with, and through, diseases that would have previously killed us. In an effort to return to our ancient roots, we may be seriously hurting ourselves in the process. Between anti-vaccination campaigns, treating cancer with raw food, or cleansing the liver, this anti-science, anti-medicine campaign has gone off the rails. People, we are smarter than this and we need to stop letting our fears dictate our actions. What's more, we need to stop feeling guilty and ashamed when we turn to modern medicine. Yes, we distrust of the pharmaceutical industry. Do they do sh*tty things? Unfortunately, sometimes they do. But, on the whole, their products keep you alive. ALIVE.

https://www.youtube.com/watch?v=YQZ2UeOTO3I

I know that if you get cancer, you should get chemo or radiation. I know that in order to prevent measles, you should get your MMR vaccine. In know that to avoid infection of your burn, you should use an antibiotic cream. Is it a perfect system? Does it work 100% of the time? No. Nothing possibly could. We live in the real world.

But, in a world where we used to die from papercuts and now kill ourselves with fast-food induced heart disease, I would say we need to start looking at how and why we use food, herbs, and drugs. Imagine you ate a perfect diet, exercised every day, slept 8 hours a night, and were never stressed...and STILL got a massive bacterial infection because you stepped on a piece of dirty glass. Would you take an antibiotic? Or would you take your chances on self-healing and oregano oil? If you got cancer, would you go to an oncologist? Or would you roll the dice with raw organic broccoli alone?

I think you should trust the science. Because, the consensus of data will point you in the direction of health -- and that is better than any ancient promise, guilty feelings, or big-pharma distrust. Don't ignore or deny science because someone on google said vitamins can prevent Measles. (They can't, but Vitamin A can enhance the effect of the vaccine).  Take your elderberry extract when you get a cold-virus, but take the Advil and Pseudoephedrine too. Because you have better things to do than wait around for supplement companies to fill the vacuum of pharmaceutical companies.

 

We found the Silver Bullet...

We know. We know what is killing us. We know how to prevent 80% of all chronic disease. Diabetes, Heart Disease, Obesity. We know where 84% of all health care dollars are spent. And we know how to stop it. But. We. Don't.

We know the five things that will save people:

  • moving
  • eating well
  • dealing with stress
  • sleeping
  • not smoking

They are the silver bullets. THE SILVER BULLETS. Yet, half of Americans don't exercise, one third of Americans don't eat fruit or vegetables, and 1 out of five Americans smoke. Our doctors aren't educated on exercise or nutrition, the USDA is mocked and ridiculed, the blog-o-sphere is ripe with "experts" and anecdotal recommendations.

Those of us that care, argue the merits of paleo vs vegan vs Mediterranean. We huff and puff over intervals vs long distance vs strength training. We push mindfulness and meditation, on the highways of facebook and twitter and instagram. We post pictures of harder, better, faster, stronger. Meanwhile, cardiovascular disease is costing us $315 billion, cancer $157 billion, diabetes $245 billion, obesity $147 billion and smoking $289 billion. BILLIONS.

We are sick, and getting sicker. Yet, rather than treat the root cause, we spend BILLIONS on treating the symptoms. Metformin, statins, anti-depressants, beta-blockers. Just to fight the inevitable. Bandaids.

Mozaffarian et al, Circulation, 2008

People, there is a better way. And, it's free. And it's going to take some grit and determination. And it is our only hope. But in order to make it happen, we have to stop fighting and come together. Doctors, scientists, personal trainers, nutritionists, health coaches, policy makers. We know how to keep people healthy. And we need to start working together.

In a recent lecture at a class I'm teaching at the Harvard Extension school Dr. David Katz said it best, "We need to stop looking at the differences in all these diets that work, and rather look at what they have in common. Habitual intake of fruit, vegetables, and whole grains...has the power to decrease 80% of chronic disease. Let us unite and tell the world that WE KNOW ENOUGH to keep people healthy". WE KNOW ENOUGH.

We know that lifestyle changes work BETTER THAN DRUGS for preventing diabetes.

DPP

We know that healthy lifestyle behaviors (not smoking, healthy BMI, exercising, and a diet rich in fruits/veggie/whole grains) prevent 80% of chronic disease. EIGHTY PERCENT.

Lifestyle Factors

We know that the key ingredients to a healthful diet include foods that are not processed, lots of fruits and vegetables, whole grains, and some high quality meat and fish. Who cares if the cave men ate it or someone in Italy is drowning in olive oil?! If it's not in a package, is mostly plants, and you cooked it at home. EAT IT.

cooking

We know that sitting is terrible for you and that we need to move around! Just walk! WALK.

Walk

We know everyone's lives are stressful. If we could all give it up, move to a beautiful mountain-side retreat and leave it all behind we would. But we can't. So, we need to learn how to unplug and cope. STRESS RESILIENCE.

optimal-stress

Instead, we scare people. We make them think nutrients are killing them and that exercise is too hard or unattainable. We use flashy labels to get people to eat our "healthy take on an organic processed block of crap" or guzzle down our "highly processed all natural life sustaining drinks". We embrace more, more, more, now, now, now. All in a quest to find the silver bullet. Enough already! We already have the silver bullet! And it's not sexy or flashy or in a shiny package.

It is beautifully simple.

We know. We know movement is essential. We know food in its natural form is healthiest. We know sleep and stress management are crucial. We know. So let's do it. Let's unite and spread that simple message.

Because, we know.