Across the Stage

In a few hours, I will walk across the stage and gather my Master of Arts degree from Tai Sophia Institute. I started the program, now titled Transformative Leadership and Social Change, in January of 2008. Many things have changed, all for the better, since those first days. Could I catalogue them? Probably. Should I? Perhaps.

At a small gathering yesterday afternoon to celebrate and acknowledge my fellow classmates, I was asked if I was glad I attended. The answer is an unequivocable yes. Then I was asked why and what I had learned. While I have lots of answers, I didn't have "an answer" which surprised me. Maybe in the abundance of answers, I couldn't find only one. Or, I hadn't prepared my elevator speech just yet.

I've spent some time today reflecting on the last three years. I want to remember to appreciate and be grateful for what I've learned. And, I want to get clear on what educational pursuit is next. I am a life-long learner so it is only a matter of time before I enjoy the smell of another new text book.

For today, here is what I'm grateful for having learned:

• Sometimes, your biggest complaint is your best teacher. Whether that "complaint" comes in the form of a body ache, a person who is "difficult" to deal with or news you didn't want to hear, no matter.
• The hardest learning we will ever do is to learn about ourselves. It is also the most rewarding.
• It is not so much the what you are in this life; it is the how.
• Doing something, at least one thing, you are completely terrified of is a very important lesson in how to grow (mine was singing in public).
• Often, the best way to be a leader is to ask another question.
• The pathway to a fulfilling and happy life simply comes from the courage to stand up and own it.

Sure, there were many "academic" pursuits in the program as well... history, philsophy, science to name a few. Many of those were the gateway to expanded thinking, seeing things in a way previously considered impossible and learning to greet something new with wonder instead of suspicion.

You may have noticed the above list isn't "one" answer and maybe there shouldn't be an elevator speech for something such as this. And, maybe there can be so it is something we can all remember. I'll boil it down to this...

Inside each of us is a passion. Pursue it relentlessly and, when you find yours, help others to do the same.

Congratulations to the 2011 class of Tai Sophia Institute.

USDA Plate Postscript

Yesterday, the USDA unveiled a new food planning tool in the shape of a plate. This plate is a vast improvement over the food pyramids from years past and I applaud the USDA for not putting graphics of food on the plate. If you go to the USDA's website for the food plate, there is additional useful information on the kinds of food in each category. The vegetable and fruit category is good and you can click to a "food gallery" with photos and serving sizes in cups and by inches.

I also think the protein category is reasonable. It includes animal protein as well as beans, peas, nuts and seeds. Much better than the older version. The dairy category got a bit lost and not surprisingly so given the milk lobby. This category tells people to choose fat-free or low-fat milk (which are highly processed) and if you choose whole milk, the fat content makes that milk count as empty calories. There is still a great deal we need to learn about fats and how they impact the body. Are they "empty" calories? I don't think so. And, I also firmly believe less processing is better so I'm suspicious of the no-fat and low-fat dairy products.

Onto the grain category... even more disappointing. The USDA gets credit for defining whole grains and refined grains and including examples of both. They caved to the grain lobby by including whole wheat products (whole wheat bread, whole wheat crackers, whole wheat sandwich buns and rolls) in the list of whole grain examples and by including photographs of whole wheat cereal flakes, processed-looking oatmeal and what I'm pretty sure are WheatThins.

On one hand, they are correct in that the products on the "whole grains" list are certainly a more healthful choice than the items on the "refined grains" list. However, many highly processed and overly refined products are still allowed to get away with a whole grain or whole wheat label. If the USDA is including these types of "whole grains" in this category it also needs to update the rules and regulations on what "whole wheat" means while they reform food labeling. I'm hopeful those updates are on the way.

What I wonder, however, is how many people actually eat on a plate anymore. Some data suggests at least 21% of Americans eat a fast food dinner two or three times per week. I suspect the fast food for lunch numbers are even higher. Last I checked you don't get plates at such places. It will be interesting to see the reaction from the fast food contingent. The USDA has wisely released rules and guidelines for the use of the new plate icon and I suspect there are groups of people in conference rooms right now attempting to figure out how to put the plate on their packages. I don't really think the plate will soon appear on fast foods or the bags it comes in. Perhaps we also need a MyBag label...

The point? USDA did create a much improved food planning tool. It still has areas for improvement and there are still signs of special interest influence. This is the way our Government works. It can be different; for now, it is not. This tool is a great step in what I hope will be a concerted strategy to improve the way we eat. I can only hope the future will stress in the importance of eating whole, real food and avoiding the highly processed foods all too frequent in the American diet. If you need some help making better whole food choices while we wait for the USDA to catch up, see The Real Food Plate. 

USDA Food Icon

Here is it!

This is the USDA's new food icon which replaces the food pyramid. I love the simplicity of this tool. And, there is more information on the USDA website including the following summary:

Balancing Calories

• Enjoy your food, but eat less.
• Avoid oversized portions.

Foods to Increase

• Make half your plate fruits and vegetables.
• Make at least half your grains whole grains.
• Switch to fat-free or low-fat (1%) milk.

Foods to Reduce

• Compare sodium in foods like soup, bread, and frozen meals ― and choose the foods with lower numbers.
• Drink water instead of sugary drinks.

Simple, clear messages such as these will help consumers a great deal. While this tool doesn't go as far as "The Real Food Plate" we introduced yesterday, it is a huge leap better. Well done, USDA, well done.

The Real Food Plate

While the USDA hasn't yet released the new "food icon" which will replace the food pyramid, we (along with some food experts) are hopeful it will help people make better food choices.

I fear, however, the new food icon will miss an opportunity to help people learn how to eat more real food and eat less processed food. So, to get a jump on the USDA and further the conversation about Real Food, click on the image below for more information on The Real Food Plate^TM designed to help people recognize and enjoy more real food.



Wellness Champions

As part of my mission to help 1 million people take good care of their own health, I've been working on an idea I'll call "wellness champion." I want to enable and encourage each individual to become their own wellness champion and learn how to make decisions and choices to improve and maintain their individual health. This is not to say each person is out there on their own without support. This is to stress the importance for every person to take charge of their health. Said another way, each person claims the job of their own primary care provider.

Too often, perhaps, we look for something "external" as an excuse for our weight gain, lack of exercise and inattention to our health. Genetics, time, access, resources are popular reasons. For some people, some of these are valid. For most people, they are excuses. I believe everyone can do something to better their health. The something can, and maybe should be small, to start. The small, positive changes can build over time and crowd out the negative choices.

So, what are the characteristics of being your own wellness champion? My top five:

1. Empowerment. Each person should take a long, hard look in the mirror and say, "I am responsible for my own health and well-being." For extra reinforcement, write it down and read it everyday. It may sound like a silly, small thing but I think it is important to remember your mission - to take the best care of you.
2. Individuality. What works for me and my body will likely not work for you. Understand everyone one of us is different; we have different nutritional needs, we have different exercise needs, we have different lifestyles, time, demands, responsibilities, etc. Stop trying to follow somebody else's plan. Learn what works best for you, in your life, at this point and time. Understand it will change over time. Yes, it is an investment but I can't think of a better one you'll make in your lifetime.
3. Information. Weigh yourself regularly, track your own blood test results, create and maintain a personal health record, keep track of your eating and exercise (getting started requires effort; it gets easier over time). Gather your own data and understand your own information.
4. Awareness. Learn the signs and signals you get from your body. Try different foods. Exercise at different times of the day. Get more sleep. Know your cravings. Drink more water. Shift your chair or stand up and work. Stretch more often. Turn off the TV/computer. Experiment and keep good notes. Your goal is to discover what you can do to feel your best.
5. Community. Surround yourself with other people committed to their own health and wellness. If you have people around you who aren't ready to be their own wellness champion, be a leader and model good behavior. Even the smallest thing like drinking water instead of soda, can have an impact on the people around you.

A small idea with a big impact. No matter the level of your health at the moment, there is something you can do, right now, to make it better. The idea is to grab more of those "right now" moments, learn how to make the best choice for you, and be ready to choose well again when the next moment arrives.

To Weigh or Not to Weigh

Is that the question? Should you hop on the scale everyday? Should you only get your numbers once per week? The answer is simple.... it depends!

First we'll start with a fact: Your body weight fluctuates each day due to a number of factors:

• Water intake
• Dehydration
• Types and amount of food you eat
• Temperature
• Exercise
• Travel

For me, I know if I eat sushi (the soy sauce makes me retain water) or if I've been on a plane, my body will be 1 to 2 pounds heavier the next day. It is a truth for my body. I'm a daily scale person and there are other options.

Generally speaking, there are four schools of thought on weighing your body:

• Do so each day
• Do so once per week
• Do so once per month
• Avoid it at all costs

What is best for you depends on your personality and your relationship with your scale. To find your own best plan, you have to ask yourself some tough questions. And, you have to answer honestly.

Count your As and Bs. If you have four or more As, you need to redefine your relationship with your scale. Consider the following:

The scale is a useful tool in your overall approach to your health. To be your own wellness champion, it is important to have a general idea of your weight and to understand how it relates to your energy levels, quality of your sleep, muscle aches (or lack thereof), eating habits and exercise. The decision about how many times to weigh yourself is up to you, but doing so is a tool not torture.

I like to weigh myself each day and I use the number to consider what I did the day before. I also do so first thing in the morning. Consistency of timing is critical. As I shared above, certain foods and certain activities impact my weight. If I hop on the scale and I'm two pounds heavier and I haven't eaten sushi or been on a plane, I look for other hints. If there aren't any, I am likely a bit more careful about my food intake and exercise for that day. A daily weigh in also helps me to identify any trends which is how I discovered the sushi and airplane data.

Based on the quiz answers, here are some ideas.

At a minimum, I recommend a monthly weigh in. Know your weight and get to know your body. No matter how many times you choose (monthly, weekly or daily), remember consistency is key. I think first thing in the morning makes the most sense as it becomes part of your morning routine. You can do so before bed, but understand you're body weight is likely higher in the evening than in the morning.

And, whatever your number, your goal is to identify and understand trends. If your numbers are consisently rising or dropping each day, do you know why? If not, figure it out by making some lifestyle changes and see how it impacts the scale.

Our most important job is to be our own wellness champion. The first place to start is to get back in touch with your body, know how it operates and understand how the choices you make have an impact.

Organizational Wellness

Working with a team of colleagues yesterday to design a new curriculum, the conversation got around to the idea of "organizational wellness." It is all the rage of late to talk about employee wellness and I do agree having healthy, happy employees is important to the long-term success of a company. Perhaps though, employee wellness isn't enough. Let's take it a step further and talk about organizational wellness.

Having worked in consulting for 20+ years, I've had experiences with organizations that I would consider "well" and some I would consider extraordinarily "unwell." I've also worked with organizations over a long span of time that started out well and slid to unwell. Fewer have gone in the other direction. I think it is possible to avoid the slide to unwell and regain organizational wellness if you're in a bad place. To do so, however, requires awareness and effort. Below are my characteristics of a well organization:

1 - Passion
Passion, in the positive sense, is "for the love of" something greater than ourselves. A company with a clearly defined mission the employees truly believe in is a good ingredient of organizational wellness. The missions that focus on altruism and the welfare of the customers typically garner the most passion. Profit is important, but I think passion comes in those organizations that focus on something greater than EBITA.

2 - Leadership
Yes, I had to include leadership. And, I'm raising the bar. In my opinion, we need to start with individual leadership. Individual leadership means each person's ability to make the right choices for themselves so they are then able to make the right choices for the company. A healthy company is one where each person can live both the organizational mission and their personal mission at the same time. This requires a few things: 1 - A clear organizational mission, 2 - A clear personal mission, and 3 - Working for a company where both missions can align. 

Lastly, organizational wellness comes when company leadership encourages people to thrive while pursuing both missions. If neither mission is clear, doing so is the place to start.

3 - Creativity
Everything changes. At some point, even a company which has operated for dozens of years faces a change. Customers change, technology changes, competitors change. A well organization is one that fosters, encourages and expects creativity from its employees. Every single one of them. There are some amazingly talented and creative people hiding in your organization who can see something others can't. Give them a platform, ask for their voice and give them an outlet for their ideas (for example, instead of the annual holiday party convene an annual "New Idea Conference").

4 - Openness
I've been in far too many meetings where there is a "meeting after the meeting" so a smaller group of people can say what they really think. If the people in your company huddle after a meeting, there is something going on you want to know about. Or, you have the wrong people in a meeting. Or, you didn't need a meeting in the first place. Organizational wellness comes from the confidence that the most important thing is honesty, no matter what.

5 - Social Networking
Capitalize on the power of the social networks that exist in your organization. If your company has more than five people, odds are, you have a social network. Use the social network for the good of your team and your organization. Have them start a book club, or an afternoon walking break, or send them to a class together. By building the strength of the social networks you're building the strength of your organization.

Is your organization well? Probably the easiest test is to take a walk around. Are people smiling, energetic and excited? If not, there is work to do be done. In three months, with a concerted effort, you can take your organization from unwell to well. If you're an employee and are living in an unwell organization, your first step is to get really clear on your personal mission. Once there, your next step will be clear.