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> back to eNewsletter Past Issue List
This issue will take about 3 minutes to read. Issue #4
I Wonder
HALF the Death Rate!


We all talk to ourselves in our heads and out loud. The way you talk to yourself is very important. For example, you might say to yourself: "I can't do this." Every time you repeat that negative thought, you make it more likely to be true. The more often you repeat, "I can't do this", the more you will not be able to"do this". When you change your mind and say: "I wonder what gets in the way of doing this?" you have left your mind open for the positive to surface and be recognized. Using phrasing that starts with "I wonder" is an important skill.

  • Instead of: "I can't do that", try saying: "I wonder why I haven't been able to do that YET"
  • Instead of: " I don't know what I really want in life", try saying: " I wonder what I really want in life"
  • Instead of: " I can't tell how I feel", try saying: " I wonder how I feel"
  • Instead of: " I never finish anything", try saying: " I wonder why I haven't finished that YET"

"I wonder" leaves your mind open to ideas that may help solve the problem. By ending some statements with the word "YET", you state your implicit belief that you WILL find a solution in the future.

Does this sound like a useful exercise to you? If it does, you may choose to write on this. What are some common thoughts you tell yourself that would be more constructive if you rephrased them? You may choose to list some. You may choose to write something about your reaction to this concept and just be aware of using it in the future. Many people prefer to use bulleted lists instead of sentences. That way there is no need to worry about sentence structure. You choose the format that suits you. You're the expert.

I WONDER Worksheet

Notice when you think hurtful or negative thoughts. What is a possible "I Wonder" statement that would be more helpful?
Practice writing a few here:






HALF the Death Rate!
Associated Press Article on Fitness and Fatness ...

Study Backs Exercise Above Weight
By EMMA ROSS of The Associated Press

LONDON (July 17) - Obese people who exercise have half the death rate of those who are trim but don't exercise, a leading expert said Tuesday. Previous studies linking obesity and death from heart disease and other major killers have missed the important influence of exercise, said Steven Blair, director of research at the Cooper Institute for Aerobics Research in Dallas.

''There is a misdirected obsession with weight and weight loss,'' he told a meeting of the Association for the Study of Obesity in London. ''The focus is all wrong. It's fitness that is the key.''

However, some experts cautioned that reaching an appropriate weight is still advisable for preventing other complications of obesity that are not thought to be related to fitness, such as cancer, arthritis and infertility. The ideal is still trim and fit, they said. ''When you look at the data and the number of subjects he's studied and you recognize that Steve is an excellent scientist, I think nobody would say the data are flawed,'' said Dr. Susan Jebb, director of the Human Nutrition Unit at Cambridge University in England.

''I think that's good news for people who are overweight because it kind of gives them two options. You don't have to lose weight. You can instead improve your fitness,'' she said. ''However, the reality is that both of those are quite tough challenges. The question is just how many people do manage the level of fitness that he is showing is beneficial?''

Blair said that about 50 percent of the obese people in his studies were fit. It is unclear how that compares with the rate of fitness among obese people in the general population. The studies involved 25,000 middle-aged men and about 8,000 women who were followed for 10 years. Fitness was measured by a standard stress test - how long people could walk on a treadmill at increasing intensity before becoming exhausted.

The bottom 20 percent of the group were considered unfit. The findings were the same whether obesity was measured by a body mass index (derived by multiplying a person's weight in pounds by 703 and dividing that result by height in inches squared), or by the percentage of body fat relative to muscle and bone, which meant the results were not due to heavy people simply being well muscled, Blair said.

People with a body mass index of 30 or more are considered obese. The United States leads the world in population of overweight men and women. The U.S. Centers for Disease Control and Prevention estimates that 61 percent of Americans are overweight and 26 percent are obese, or grossly overweight. Blair said 30 minutes of moderate walking every day, at three or four mph, would make most obese people fit.

''To put yourself in our top fitness category, you might walk more vigorously and add a couple of games of tennis at the weekends,'' he said. Some other fitness experts recommend 60 minutes a day of exercise for health. ''I don't mean it eliminates the risk of everything, but you can stay overweight and obese if you are fit and be just as healthy, in terms of mortality risk, as a lean fit person,'' Blair said. ''When they talk about the health risks of obesity, they usually talk about heart disease, diabetes - the big killers.''

''We have also looked at disease rates, particularly diabetes. The phenomenon holds there too that the obese individuals who are fit develop diabetes at about the same rate as the lean individuals who are unfit,'' he said. People might still want to shed pounds for other reasons - so that they can fit more comfortably into an airline seat or to stop others' discrimination, Blair said.

''I'm inclined to agree with that. I don't think that carrying around a lot of fat, in itself, is necessarily detrimental because a number of large people are very vigorous,'' said John E. Blundell, chair of psychobiology at the University of Leeds in England. ''Thin and active is probably the optimal because that way you are no longer a target of the culture, you don't receive that psychological damage of being stigmatized,'' he said.

AP-NY-07-17-01 1458EDT: Copyright 2001 The Associated Press

Hummm, this research is pretty good motivation to get moving and keep moving... at any size!

Take Care,
Kelly Bliss
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