The old adage goes, “you get what you pay for,” and that definitely holds true for food, especially the way things have gone the last 30 years. While nominal food prices dropped over 38 percent during that time period, the most dramatic drop has been with soft drinks, sweets, and fatty snacks. Also, the number of households owning a microwave increased by 87 percent, making convenient, calorie-dense foods within reach of practically everyone.

However, the sticker price of junk food misrepresents their costs on a healthy body. Milk may cost more than soda, but it’s also more valuable to the body, and that’s just one example that underscores the fact that you can’t compare healthy and unhealthy foods based on sticker price. You have to consider the costs on the body, and recent studies contend that those costs easily translate back to monetary costs.

One 2008 study reported that obesity is associated with a 36 percent increase in spending on healthcare services, more than smoking or problem drinking, and that obesity costs the private sector $45 billion a year in medical expenses and lost productivity.

In another report that examined national numbers from multiple organizations, overweight and obesity costs were estimated to cost the U.S a whopping $117 billion (Direct cost, $61 billion. Indirect cost, $56 billion). Some of the biggest ticket items were: Type II diabetes, at $98 billion; osteoarthritis related to obesity, at $21.2 billion, and lost productivity, at $3.9 billion.

The study also estimated that the direct costs of physical inactivity alone were more than $24 billion. Plus, Americans spend $35 billion each year on weight loss products, but we have been gaining weight steadily for decades.

It all makes you wonder if American society as a whole is completely incompatible with a healthy lifestyle. The good thing is we all have access to information on how to do better. All we need is the will.

New Year’s resolutions suck.

Big promises. Strong start. A knock off course. No more resolve. Feeling like a failure. And then we start the whole thing over the following year.

Enough.  Let’s resolve to lose our resolve. Instead of trying to become more organized, get out of debt, start a fitness regime that has no chance of success, I’ve decided to go back to basics.

Here’s what I’m doing in 2009:

I resolve to be kind. Life is hard. The world is uncertain and I’m scared. Others are scared, too. Collectively, we’re cranky and tired and a bit angry at the world.

I’ll send kindness into the world. I’ll do my best to let someone merge into traffic, even if I’m in a hurry. I’ll say a quiet prayer for someone who needs one, even when they don’t ask.  I’ll pay a complement. Maybe my one act of kindness is an act of mercy for someone who is on the edge.

I resolve to try something new: It doesn’t have to be anything big or life changing. I want to keep growing and learning and the only way to do that is to try something new. Maybe I’ll order the exotic dish off the menu instead of the same old thing. Maybe I’ll try a new vegetable—like kale. Maybe I’ll read a book by an author I don’t think I’ll like. Maybe I’ll take the road less traveled.

I resolve to trust more: It’s hard to imagine that a higher power wants the best for me. I resolve to trust that my needs will be met at exactly the right moment. It’s hard to trust that will happen, and I’m certain that I’ll try to control the forces. I’ll lose. And I will resolve to trust again.

I resolve to be a failure. I’ll want to change something in my life. And I’ll try. And I’ll fail. And that’s okay.

Failure is a part of learning. Is it because I didn’t want or need the change I so honesty resolved to change? Do I want it bad enough? Is it not the time to be making this change? Is my energy needed elsewhere in my life?

I resolve to try again: I’ll fall. Again and again. There will be days where I won’t be kind; that I’ll stick to my old ways and that I’ll lose all hope that a higher power will come through. I resolve to get up, brush myself off and try again.

Tomorrow is new and filled with possibilities.

May the New Year great you with the joy, wonder and beauty that you deserve.

Gotta love the stereotype of an active lifestyle. It seems that as soon as a person decides to adopt activity into their lives, they’re seen wearing athletic shoes, a sweatband around the head and tacky sweat suits. And carrying a bottle of water.

It’s not that hard. Or fashion-challenged. Really.

A couple of changes in your daily life, and BAM! you’re active.

Move. Whenever and wherever you can. Get up and turn off the television instead of using the remote. Park far away. Rake leaves instead of using a leaf blower. Shovel some snow. Cut your own lawn. Basically, if there’s an opportunity for you to move, then do so. All those little steps add up.

Find something that you love to do: Bowling. Golf. Swimming. Biking. Gardening. Something. You want to find an activity that sings to your soul; that makes you feel good as you’re doing it. Avoid anything that you hate – even when all the so-called experts tell you how wonderful it is. If you like to go for walks, don’t take up running. If you love the feeling of being in water, then take up swimming and leave the walking shoes at the store.

Strive for 30 minutes a day: Give yourself a half-hour of activity per day, every day. It doesn’t have to be all at once. Break it up throughout the day in 10- or 15-minute increments. My treadmill is wonderful for a quick 10-minute walk. I keep a pair of walking shoes next to the treadmill and if I have a ten minutes while I’m waiting for the dryer to finish its cycle, then I’m off and walking. No special clothes. No pre-planning. I just jump on and go. When the dryer buzzes, my time is up.

Use your iPod: Create a play list of favorite get-up-and-go songs. Play them. And move. Dance around your house. Shake your hips as you do the dishes. Your heart rate will increase, you’ll burn some calories and you’ll feel better.

Find a kid: Be 8-years-old again. Do something out of joy. Throw a ball around. Build a fort. Hunt for rocks. Kick a soccer ball back and forth.

Become an environmentalist: Hang-dry your laundry. Wash your dishes instead of loading the dishwasher. Cut firewood for your fireplace—then haul it indoors to build the fire. Walk someplace instead of driving. Anything that helps save the environment probably involves some sweat and movement. You’ll be healthy and you’ll help to save the planet. It’s a no-lose situation.

If, after all of this, you want to kick it up a notch, then you can join a gym, hire a trainer and do something outlandish—like run a marathon.

But until then always remember: Some activity is way better than no activity.

Meditation is not a new-age hippie kind of thing. It’s for all of us, regardless of politics, age, race or socio-economic status. Study after study has showed that meditation can help you overcome obstacles, handle stress and improve your overall health.

Why meditate?

The purpose of meditation is help you relax so that your mind and body can process thoughts and feelings. As you meditate, you are more aware of your thoughts as they pass through your mind.

During meditation, your job is to acknowledge each thought and then let it go. Elizabeth Lesser, author of The Seeker’s Guide, says that this is akin to watching clouds passing in the sky. “In this way, you begin to identify less with your thoughts—the ‘voice in your head’—and more with the still and alert Presence that is your essence,” Ms. Lesser says.

Meditation can help you listen to your body and your inner voice—the voice that guides you and shows you the way.

Any medical benefits to meditation?

A 2003 study by the University of Massachusetts Medical School found that people who meditate shift their brain activity to different areas of the cortex-brain waves in the stress-prone right frontal cortex move to the calmer left frontal cortex.

In plain English, this means that people who meditate decrease the negative effects of stress, mild depression and anxiety. There is also less activity in the amygdala, the part of the brain that processes fear and apprehension.

Other studies have shown that meditation can help us help us become more confident and creative and improve concentration.

How do I meditate?

1. Find a comfortable place to sit or lie down. You can use pillows, or cuddle with a favorite teddy bear. It doesn’t matter where or how; just find a comfortable spot to be for a few minutes.

2. Close your eyes.

3. Breathe. In and out. In and out.

Feel your breath as it enters your nostrils and fills your chest. Release your breath through your mouth. Don’t force it or try to control it. Let your body take over. Think about one breath at a time.

4. Let your thoughts pass by like clouds: After a minute or so, your mind will be flooded with thoughts. Please don’t act on any one thought. Do not judge or be critical. Acknowledge the thought and let it pass by. 

If you find yourself reacting to a particular thought, bring your concentration back to your breathing again.

How long should I meditate?

Try to meditate for 10-15 minutes per day, every day. You may want to keep a journal for the first few weeks. Jot down what you experienced and how you felt throughout the day. After a few weeks, you may be able to see some noticeable changes in your stress levels and creativity.

Let’s clear up a common misconception: You CAN conceive and have a healthy pregnancy after the Lap Band procedure.

Can I get pregnant, even if I couldn’t before?

The best person to answer this question is your OB/GYN. He or she will do a full fertility workup and will give you some guidance on achieving pregnancy.

But in general, many women find that achieving pregnancy is easier after the Lap-Band surgery. As you lose weight, your hormone levels will fall into the normal range. You’ll also be following a healthy diet and exercising, your body will be in optimal condition for conception and pregnancy.

What happens after I get pregnant?

The beauty of the Lap-Band is that it can be adjusted. Once you become pregnant, your surgeon can empty the Lap-Band so that you can properly nourish you and your baby.

Can I get pregnant right away?

Patients of the Lap-Band procedure are advised to avoid getting pregnant for 1-2 years following the surgery. The majority of your weight loss will happen in those first two years. Your medical team will be looking for nutritional deficiencies during this time, which can be harmful to a developing fetus.

We encourage you to talk to your medical team. They’ll give you more detailed information based on your specific medical profile.

What happens after I have the baby?

Depending on your weight and health profile, your medical team will help you decide what’s best for you. Some women have their Lap-Band filled again, while others find that they don’t need the fill.

In 1971, New York Times columnist James Reston traveled to China where he experienced acute appendicitis. Rushed into surgery, his appendix was removed by his Chinese doctors. This was the experience Mr. Reston anticipated—his American doctors would have done the same thing.

His Chinese doctors went a different route post-op.  Instead of the usual painkillers prescribed by his American doctors, Mr. Reston’s Chinese doctors practiced Traditional Chinese Medicine (TCM), specifically acupuncture.

Mr. Reston recovered faster than his American doctors predicted. He noted that he had little pain and was able to travel within days of his surgery. He attributed his remarkable recovery to acupuncture and TCM.

He returned home to New York City, wrote of his experiences with TCM and acupuncture and a cottage industry was born in the United States. East met west.

Today, millions of westerners use TCM and acupuncture to help them get and stay healthy.

What is TCM?

TCM is a delicate balance of two opposing and inseparable forces: yin and yang. Yin represents the cold, slow or passive principle. Yang represents the hot, excited or active principle.

According to TCM, health is achieved by maintaining the body in a “balanced state.” An imbalance leads to blockage in the flow of vital energy or Qi (pronounced “chi”) along pathways throughout the body known as meridians.

Acupuncture unblocks your Qi by targeting certain points on the body that connect the meridians. When your Qi flows freely, your body works at its best.

How can acupuncture help me with my Lap-Band procedure?

The weeks and days before the Lap-Band procedure can be nerve-racking. Acupuncture may help you relax and to prepare your body for surgery. (Certain acupuncture points on the body may also help to reduce sugar cravings.)

If you need to stop smoking before surgery, acupuncture may also help your body fight the nicotine cravings.

After the Lap-Band procedure, acupuncture may help to reduce the normal post-op pain and to recover more quickly.

Talk to your medical team about acupuncture. Visit the American Association of Acupuncture Oriental Medicine to find a qualified, trained acupuncturist.

For the average person of 150 pounds, walking for 10 minutes a day at a brisk pace will burn 60 calories. If you do it everyday for a month, that’s a total of 1800 calories—0.5 pounds of fat. Over a year, this minor change in your behavior would result in a 6-pound fat loss. If you add eating a healthy diet to the formula, the possibilities for fat loss rise exponentially.

For instance, reducing your caloric intake by 100 calories a day will net you a 1.5-pound fat loss in one month, or 18 pounds in one year. This kind of weight loss is sustainable over a lifetime and won’t be regained as soon as you come “off” the diet. By not restricting calories to the extreme, your body will be able to preserve lean body mass, which is important for fat loss because more lean body mass increases your metabolism. Even at rest, you body will burn more calories on a daily basis. This makes it much easier to hit your goal weight in less time because you’re able to continue eating enough calories to sustain your lean body mass, which will, in turn, burn more calories.

10 simple ways to cut 100 calories from your diet:

1. Remove the skin from your poultry after cooking.
2. Use fruit spread instead of butter on your toast.
3. Use nonstick cooking spray instead of oil or butter for cooking.
4. Switch to low-fat dairy products including milk, yogurt, and cheese.
5. Instead of salad dressing, try balsamic or rice vinegar, or mix it in and use less dressing.
6. When making an omelet, only use one yolk.
7. Leave the cheese off your burger and add lettuce, tomato, onion and pickles instead.
8. Steam your vegetables instead of sautéing.
9. Skip the croutons.
10. Order 2 slices of cheese and veggie pizza instead of 2 slices of pepperoni pizza.

If you’re a smoker, your surgeon and medical team will require that you stop smoking six to eight weeks before your Lap Band procedure.

It’s not up for negotiation. You can’t cut back or just smoke on occasion.

You must quit.

Why? We know that smoking damages the lungs, and it takes at least one month from your last cigarette for your lungs to recover.

The Lap-Band surgery is a whole-body procedure. The surgical work may be on your stomach, but your entire body will be undergoing the changes. Your lungs provide your body with oxygen, and that oxygen feeds your cells and helps you to heal.

The healthier the lungs, the better and faster you’ll recover. Studies show that non-smokers have fewer complications during and after surgery and that your body will be able to better metabolize the fat after your surgery.

Think about it: You’ve decided to undergo the Lap-Band procedure so that you’ll be a healthier person. Smoking defeats the purpose. If your lungs aren’t healthy, your body won’t be healthy regardless of how much weight you lose.

So, how to quit?

Ask your medical team for programs in your area. Some surgeons offer smoking cessation programs as part of their pre-op program.

Visit the American Lung Association for more information. 

The food choices we make play a big role in how long we live, and the quality of life we’ll enjoy.

What it comes down to is eating the right portions of the right kinds of foods from the bread, cereal, and potato group, the fruits and vegetables group, the dairy group, and the meats and fish group.  If you’re able to maintain healthy diet choices long term over a lifetime, living to be a 100 years old and feeling like 50 might just be in your future.

The biggest problem most Americans have is eating enough fruits and vegetables. These are extremely important because they not only provide some of the most basic nutrients you need, but they also supply anti-oxidants, which remove free radicals and keep you younger and healthier.

Healthy food choices can also mean less time being sick and better prevention against more serious diseases like cancer. And the earlier you start eating right, the better. In fact, if you have children, start them off right from the very beginning. It will help set the tone for their lifelong eating habits.

As we learn to understand better how the food we eat interacts in our body, we are better able to learn how to get the most out of our food intake. If having a healthy body weight with a lean waist and toned body is your goal, here are a few more tips to help you along the way:

1. Get into a regular exercise routine. The human body is designed to be used, not left sitting around. Cardiovascular exercise is our best friend for establishing and maintaining a healthy respiratory system, and a healthy respiratory system is the foundation on which an entire healthy body can be built.

2. Don’t pollute your body. Cigarettes, along with alcohol and other drugs, can greatly impede your health. Over time, these dangerous habits will take their toll on our bodies, and we’ll end up paying in the end with a shortened lifespan and a reduced quality of life.

3. Accept who you are, be resolute for where you’re going. Good health has a lot to do with what’s going on inside your head. One of the best steps you can take toward healthy living is accepting where you are right now. Only then can you make the real decision to change that for the better. Whatever your current situation, however, try not to be negative.  Think positively. It’ll help you muster the confidence you need to overcome whatever obstacles lie in the way of where you’re going.

4. Praise yourself for your good habits. When you make the right choices for your body on a consistent basis, you should reward yourself. It is a major accomplishment because success, when it comes to your health, is the product of many smart choices.

For many of us, the weight loss starts before the Lap Band procedure. Depending on your weight, BMI, general fitness and overall health, your surgeon may ask you to lose weight before surgery.

The goal of the pre-op diet is to lessen the fat around the stomach and spleen and shrink the liver. (This helps to reduce potential bleeding during and after the surgery by reducing the amount of fatty triglycerides from around the liver and the spleen.)

Why does the size of my liver matter?

Your liver sits next to your stomach. If the liver is enlarged, your surgeon will have a hard time accessing your stomach. And that means that she can’t safely perform the surgery. And since your liver is needed to help metabolize food and remove toxins from your body, your surgeon isn’t going to do anything to jeopardize its health.

What is the pre-op diet?

It’s healthy. And hard, if your body is not used to it.

The diet cuts out all high-sugar, high-carbohydrate and fatty foods. (Like cookies, cakes, bread, butter, fried foods, whole milk products and alcohol.)

Your medical team will help you create a pre-op diet designed just for you and your health needs. But in general, the pre-op diet includes low-fat yogurt, fruit, non-sugared cereal, oatmeal, eggs, lean meats and veggies. In some cases, your medical team will recommend a protein supplement that maximizes weight loss.

How do I survive the Pre-Op Diet?

Drastically changing your diet will always leave you feeling a bit off. If your body is used to sugar, going cold turkey is going to leave your body screaming for more. Same with fatty foods and carbs.

Don’t wait. If you know that the pre-op diet is in your future, don’t wait to start incorporating some of the elements. Gradually cut your intake of sugar, white flour and fatty foods. Eat more veggies and fruit. Get your body used to a healthier lifestyle. (I’ve found that it gets much easier after the first four days. It takes that long for my body not to crave the sugar, carbs and fat.)

Set up a support system: Absolutely one of the best things you can do for yourself is to set up your support system early: a couple of good friends you can call on to talk you through the hard times; join the chat rooms devoted to the Lap-Band—they’ve been there, done that and they can coach you; warn your family that these are the changes you’re making and that you need their help and support, not their complaints and criticisms.

Drink water: We hear it all the time—drink water to help satisfy those cravings. When your body is hydrated, your cells won’t be screaming for sugar, carbs and fat.

Have a plan: Assume that you’ll have cravings and create a plan to work through them. When you crave sugar, go for a walk. When you crave carbs, have a Crystal Light or another sugar-free beverage. Expect the cravings. And expect that you’ll work through them.

The pre-op diet is an important component to the Lap-Band procedure. The diet will prepare your body for surgery and will make your recovery easier—so it’s worth it. Really.