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Life is what happens when plan A becomes 'Plan B' Jul 11th 2012, 05:00 With Mayo Clinic oncologist Edward T. Creagan, M.D. read biography Latest entries Life is what happens when plan A becomes 'Plan B' July 11, 2012 Mind-body connection is mysterious but powerful June 27, 2012 Make your goal real — Put it on the calendar June 20, 2012 Eliminate what's not essential June 13, 2012 Narrow your options to reduce stress May 22, 2012 Connect with others who've been there. Share stories. Learn. Join Mayo Clinic's online community. Free E-newsletter Subscribe to Housecall Our weekly general interest e-newsletter keeps you up to date on a wide variety of health topics. Sign up now Stress blog July 11, 2012 Life is what happens when plan A becomes 'Plan B' By Edward T. Creagan, M.D. I recently had the opportunity to visit family in upstate New York. It was a time of sharing and a time of bonding, but also a time of a profound insight. Let me share. Need more help? If the stress in your life is more than you can cope with, get help right away. National Suicide Prevention Lifeline 1-800-273-TALK (8255) Go to the nearest hospital or emergency room Call your physician, health provider or clergy National Alliance on Mental Illness www.nami.org 1-800-950-NAMI (6264) I once read that life is all about plan B. As our lives unfold, we have a specific vision of our journey. But most of us wind up going down a unique path. Family members shared with me that cities in upstate New York once had acres of factories and parking lots for workers stretching to the horizon. Companies manufactured motors, turbines, ceramics, rugs, clothing and shoes. In some towns, the entire population worked in factories, foundries or mills. It was unthinkable that life would ever be different. But a tsunami of change swept away the American Dream. Because of technology, political factors and economic imperatives, the factories closed and moved to other states or countries. The factories are shuttered now. The parking lots are empty. All that remains are memories, some of which are not very positive. In a real sense, life for the residents of these cities became plan B, and this provides an important lesson for all of us. None of us knows what tomorrow may bring. We need to be proactive. We need to have some sense of the changes at work in our communities or we too may be left behind. Follow me on Twitter at @EdwardCreagan. Join the discussion at #Stress. blog index Fasting and food choices Jul 11th 2012, 05:00 Nutrition-wise blog July 11, 2012 By Jennifer Nelson, M.S., R.D. and Katherine Zeratsky, R.D. I talk to people about weight loss several times a week. People often tell me they skip meals. Cutting calories isn't the only reason people skip meals. They may skip eating because of hectic schedules, religious practices or financial reasons. Skipping meals or fasting is safe on occasion, but it could undermine weight-management efforts. Researchers at Cornell University describe what they found when they asked students to fast for 18 hours. After fasting, the students were offered a buffet that included dinner rolls, French fries, chicken, cheese, carrots, green beans and beverages. Which foods were most popular? The starchy foods, such as dinner rolls and French fries, were consumed most and contributed most to overall calories. And vegetables were the least popular. In addition, people tended to eat more of the food that they started eating first. Before we jump on the "carbs are bad" bandwagon, however, let's consider the facts and a theory. Starchy foods have a high energy density, meaning the calorie content is high relative to a small portion. If your body thinks it's starving — for example, because you haven't fed it for more than 18 hours — these food choices make sense. They have a lot of calories for their volume, And that's appealing because your brain and body are telling you, "Stock up now, we may not get to eat again for 18 hours." Vegetables, on the other hand, have a low energy dense. You can get serving after serving of them for relatively few calories. What about the chicken and cheese? What role does protein play? The chicken and cheese were a close second in the foods chosen. Lean proteins, such as chicken without the skin, are moderately energy dense. Higher fat protein foods have a higher energy density. Why does this matter? You can make these concepts work for you. When you have times of feeling "starving" (fasting or not), put vegetables and fruits front and center. Don't rely on your sluggish carbohydrate-deprived brain to make a decision, let alone a healthy one. (Yes, carbs are you brain's preferred source of fuel.) All foods play a role in satisfying our hunger. Making smart choices is one of the keys to better health. Give vegetables and fruits preferential treatment at your next meal and see if that changes how much you eat. Post your thoughts here. To your health, Katherine blog index References After fasting: Starches are eat first and vegetables last. Cornell University Food and Brand Lab. http://foodpsychology.cornell.edu/outreach/firstfoods.html. Accessed July 9, 2012.

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