Fit Life Spot

I talk a lot about having a “healthy lifestyle.”  What exactly does that mean?  I think the goal of making healthy eating and exercise part of your everyday routine is the key to being healthy.  When I go on vacation, I do not eat healthy all the time.  I indulge in foods that I don’t stock in my pantry and refrigerator on a regular basis.  When I return home to my comfy bed I also return to my healthy lifestyle.  This summer we had a family reunion that included a lot of splurge foods like chips and dip and deserts.  I felt pretty thick when I got home, but I knew my lifestyle would take care of it.  When healthy eating and exercise is the norm for you, large fluctuations in weight do not occur.  I came home feeling a little heavier, but I got right back to eating my typical diet and exercise routine and within a few days I was back to normal.

Some people strive to have a healthy lifestyle their norm but do not achieve it.  They go on weight loss diets and exercise sporadically but do not stick with healthy eating and exercise long term.  I often hear these people say, “I’ve tried eating healthy and exercising, but it doesn’t work for me.”  It won’t work if you don’t do it most of the time.  And making excuses that you have a month of birthday parties or a vacation coming up doesn’t cut it.  If you are following a healthy eating plan and are active then a few pieces of birthday cake in a month or a week long vacation isn’t going to ruin anything.  Just let your healthy lifestyle take over and you’ll be right back to your healthy self.

My Dad went to a physician for many years and respected him tremendously.  The physician was retiring, so at his last check-up my Dad asked him to sum up his years of experience and make a recommendation using one word.  The doctor said, “Exercise.” As an avid exerciser, I agree with the doctor that exercise is so important and something lacking in many people’s lives.  As a dietitian the one word summation for what I think is important is “Balance”.  Balancing healthy eating, exercise, and all of your obligations in life is a lifelong journey.  You may exercise regularly but not eat healthfully.  You may eat healthy foods most of the time but still overdo the unhealthy foods.  You may eat healthy but never move your body.  You may eat healthy and exercise regularly but have a stressful job with long hours and little satisfaction.  The key to a healthy life is balance.  When you balance healthy eating, regular exercise, work, family, relaxation…you have arrived, my friend.

This summer I decided to train for my first marathon:  the Quad Cities Marathon on September 26^th.  I started training for events three years ago starting with the Firecracker 10K, then the Quad Cities Marathon half marathon, and last year I completed a sprint triathlon.  After much hum hawing around I decided to train for a full marathon this year.  My husband, who has ran many marathons and ultra marathons, worked up my training plan.  My training plan involves run, run, rest, run, cross train, long run, rest.  Except for the one day of cross train it’s not very balanced.  I love having a training plan because I’m a rule follower.  I’ll get up and do the run because I get an email that tells me I’m supposed to.  As I started my training plan I realized that my life seemed unbalanced.  There was a lot of running and very little else.

I received an email from Indigo Wellness that a class called Boost was being offered this summer.  The class included walking, strength, and yoga.  I love yoga.  The class was taught by Daina Lewis, my favorite yoga instructor.  I decided to sign up for the 8 week class and pay up front.  I know me, and if I pay for it, then I will go.  I was so into running that the first class seemed a little slow to me.  I got up early, put on my workout clothes, and we walked.  We walked and talked by the river.  I enjoyed the company but I found myself thinking about the 10 mile run I had to do the next day.  We returned to the studio, and Daina put on some Black Eyed Peas and we did lunges, squats, and pushups.  Now I started to notice something.  I was getting a much more balanced workout than just running.  My thighs and arms ached for the first time in months.  The class ended with yoga which felt so heavenly I nearly groaned.  Ok, I did groan quietly.  All that running had tightened me up, and I was in heaven.

Boost class became my favorite workout of the week.  I got an opportunity to talk to women of all different ages and fitness levels as we walked by the beautiful Mississippi river.  The walk no longer seemed like a waste of time.  I started doing yoga on my own after my runs.  I started walking a few nights a week with some girlfriends.  My life felt balanced.

I believe you can compare my summer exercise experience to other aspects of your life.  If you struggle with overeating then you are leading an unbalanced life.  Try focusing on exercise or stress reduction and your issues with food may reduce. If you struggle with insomnia it may help to eat healthy, avoid reliance on too much caffeine, and exercise regularly.  When areas of your life are balanced you may find eating moderately and sleeping soundly come easily.

At the end of yoga class, Daina always leads us in meditation.  As a mother of two young children I almost never get quiet time.  I can feel the tension leave my body.  Then Daina blesses all of us and wishes us happy moments where we positively touch the lives of everyone we meet.  I often get chills during her blessing.  What is more in balance than living your life in a way that positively touches everyone you meet?  Here is my wish for you:  May you find ways to bring balance to your life and the lives of everyone you meet.

Over the past 13 years as a dietitian, I have learned that everyone is unique.  Overall my recommendations for healthy eating are the same—for the young and old, athletic and sedentary, vegetarian and meat-eater, but I fine-tune information to the individual.  I have clients who swear that certain foods “make them fat” or cause constipation or result in a low blood sugar.  Even though their claims are not backed in science, I still believe that they are real to them. 

When I meet with a client I always want to know what foods they like and what they eat on a typical day.  I believe a healthy meal plan can be created including foods that you like.  I don’t whip out a menu made before I talk to a client.  I also want to know how active they are.  Sometimes people think of exercise at a gym as the only activity that counts.  If you sit at a desk or on your couch all day then you are living a life that is a much more sedentary than a person who is high energy and always moving around.  Studies have found that even the fidget factor (shaking your leg under the table) increases your energy expenditure.  I’m thankful for that.

When you are making changes in your eating habits remember that you are an individual.  I receive request for “healthy menus and recipes” often.  There are websites out there that will spit out a week of menus, but are you really going to follow them for any length of time?  There are diet books and health magazines that give menus to follow for 6 weeks.  I have yet to meet anyone who follows those diets to the T for any length of time.  I feel that kind of information may give you ideas on what to have for some healthy meals, but you need to learn how to pick healthy foods to make meals and snacks that YOU like.  For example, I love salads.  I could honestly eat salad every day for lunch, but I know that many people get tired of salads.  If I gave you a meal plan with salad twice a day every day how long would you follow it?

My favorite articles in fitness magazines are the success stories.  I have read hundreds of them, and I love the men and women who have already maintained their healthy lifestyle and healthy weight for years.  Although each one is an individual in how they met their goal, I find there are similarities in their tips.  Here are the tips I see the most:

1. Eat more fruits and vegetables at your meals and for snacks.
2. Exercise regularly and do something you enjoy.
3. Replace the foods you used to splurge on with healthier or lower calorie alternatives.  For example, ½ cup of ice cream vs. a large shake.
4. Eat out less and plan for your meals and snacks.  Pack your lunch for work, eat more dinners at home, and experiment with cooking healthy foods at home.
5. Include your family.  The success stories always include a supportive family member.

I talk about nutrition every day.  I talk with my husband who is an endurance athlete, my young children, my 70-year old father, my friends who want to lose weight and my friends who are trying to eat healthier.  My message always has the same core but I adjust for the individual.  You are one-of-a-kind, and you can eat healthy for a lifetime.

I am often asked about childhood obesity.  I have friends who worry about their children and their eating habits.  I’m sure you know that childhood obesity is a huge problem in our country.  America is ‘obesogenic’ with an environment that promotes unhealthy foods and discourages physical activity.  I often see a parent behind their cell phone with a child behind their Nintendo DS.  This was not a scene 30 years ago yet the norm today.  High fat, high calorie food is at every corner.  The number of obese children has more than tripled in the past 30 years since I was a child.

I am glad that parents are concerned.  I believe there are things we need to do as parents to promote healthy eating and physical activity with youth today.  I struggled with my weight as a teenager, and I know how painful it was to be overweight as a child.  Children are learning habits that they will have for a lifetime.  Making healthy lifestyles a priority in your household will impact your child for a lifetime.

Here are some tips I have to you as parents:

• Set a good example.  Eat healthy foods around your children.  Do not expect your child to eat only healthy foods when you sit around snacking on chips and cheese.  Children are growing and need to eat healthy, but so do you.  Kids watch everything we do…believe me they are watching what you put in your mouth.
• Be active together.  Exercise regularly and include your kids in your exercise programs.  Noah and I run together.  Lily and I ride bikes and flip on the monkey bar together (ok I can’t really do any flips anymore, but you get the idea).  If you expect your child to exercise then you need to join them.
• Do not include your family on drastic lifestyle changes.  People often go to extreme measures to lose weight and take their family with them.  Do not take all treats away from your child when you are on a fad diet and then add them all back after you give up on the diet.  This kind of message is confusing to children.
• Talk positively about yourself and your children.  If your child does have an issue with his or her weight, do not make comments about it.  Make only positive comments about your own physique as well.  Attitude is part of the battle and having a positive self image will help your children have the same.
• Treats are ok to have.  Portion control and moderation is my primary message on this blog.  Your children need to learn how to balance birthday cake with fruits and vegetables.  Taking all treats away from your children can result in an adult who never learned moderation.  I think children are exposed to way too many treats at school parties, birthday parties, and family cookouts, but treats are apart of life and can be included in a healthy diet.
• Stay informed.  Have you read what is served at breakfast and lunch at schools?  Know what your kids are getting for their main meals and make sack lunches when needed.  Teach your children about the importance of fiber, a healthy breakfast, and appropriate portions.  I was eating lunch out with friends when Lily picked up a chip and asked, “Does this have fiber?”  That’s my girl.
• Include more fiber in your child’s diet.  A rule of thumb for fiber is the child’s age plus 10.  A 5 year old should consume 15 grams of fiber per day.  Most Americans only consume 9 grams of fiber/day.  I will not buy a cereal without at least 3 grams of fiber per serving and my kids know it.  Children often enjoy whole wheat pasta, whole wheat bread, beans, hummus, fruits, and veggies.    
• If you need to make changes, make gradual changes.  Include your children on some of the choices.  Point out 3 healthy cereal options and let them pick the one they want.  Kids like to have some control.  If your children are involved then they will be more apt to accept new foods.

I believe food should be enjoyed and not feared.  I believe exercise should be fun and not torture.  If you live life in a way that embraces these beliefs then your children will too.

We are approaching 4^th of July weekend and lots of cookouts with family and friends. There are many benefits to cookouts: the meat or vegetables are grilled not fried and fresh fruits are in. There are also lots of temptations: pasta salads, high fat meats like brats, and desserts galore. As you set off to your 4^th of July celebrations, keep some of these suggestions in mind:

• Bring fruits and vegetables to get-togethers and fill your plate with them. Often fruits and vegetables are left out, so make sure they are included in your celebrations by bringing them yourself! You can make fruit salads fancy by including a rainbow of fresh fruits. You can also hollow out a watermelon for a fancy (and disposable) bowl. Fresh vegetable plates with dip are always popular with adults and children.

• Hold the mayo! Mayonnaise-laden salads and dishes are very high calorie. If pasta salad, potato salad, or deviled eggs are your favorites then go with a very small portion. You can still have a taste of it, but a cup of potato salad has 350-400 calories in it! You can consume more calories and fat from potato salad than a hamburger.

• Try to get lean meats or protein sources when you can. Good choices would be chicken breast, a lower fat turkey brat or all beef hotdog, lean ground beef for hamburgers, veggie burgers, or vegetarian baked beans. Also watch your portion. If you fill your plate with fresh fruit and veggies and just have one brat then your overall calorie and fat intake will be lower.

• Savor one special dessert rather than trying everything. Mindless eating is an easy trap during parties. You may find yourself nibbling on store bought cookies when really you just want to try your best friend’s homemade brownies. With desserts, be choosey. Pick your favorite special dessert and enjoy it! Eat slowly and try to eat a small portion.

• Calories from beverages add up. Avoid sugary beverages such as lemonade and sweet tea. If you are drinking alcohol, go with lite beer or wine. Drink plenty of water in between drinks with alcohol. Stay hydrated and safe!

Keep these tips in mind and you can still have a wonderful holiday weekend, but when you return to work you won’t be feeling bloated and guilty. I enjoy food and holidays, but learning to watch portions of high fat and high sugar foods is essential for a healthy lifestyle. Happy 4^th of July!

Over the next few days, I want you to keep track of what you put in your mouth.  We know what we eat for meals and, usually, that is the only food we think of at the end of the day.  But, we also eat between meals – and those bites are often forgotten.  I want you to imagine the sound of a cash register going “cha-ching!” every time you put something in your mouth.  At the end of the day, add up the calories from each bite because those extra bites may be coming between you and your goal weight.

Let me give you an example of some cha-ching moments in my life…

3 bites of Lily’s left over bagel from breakfast:  50 calories

2 Fun Sized Mr. Goodbars from a candy dish in someone else’s office:  92 calories

Handful of nuts during a meeting:  180 calories

5 saltines with peanut butter after work (standing at the kitchen counter):  190 calories

3 Starburst that Lily gives me during Noah’s baseball game:  60 calories

My total bill for the day (in addition to my meals): 572 calories.  Cha-Ching!  What does that add up to?  Well 500 extra calories each day will cause a pound of weight gain a week.  Ouch.

My assignment for you:  pause every time you put something in your mouth.  Consider what and why you are eating.  Decide if the calories are worth it.  Remember, if you put the food down then you don’t have to hear that annoying Cha-ching in your mind and you’ll be resisting the urge to eat mindlessly.  Practice mindful eating and you’ll have a much lower calorie bill at the end of the day.

My 5-year-old daughter had her tonsils removed last Tuesday.  I always thought this was a routine procedure until it happened to my baby.  My life has been turned upside down for the past week.  I have been worried, not exercising as much as usual, and surrounded by ice cream.  You know from my previous blogs that I have an issue with ice cream in the house.  Yesterday I was back at work and feeling sorry for myself.  I was not able to run on Sunday which is usually my long run day, and I felt like giving up.  My wise husband stated, “This would be a great blog.”  I felt awful:  sleep deprived, thick around the middle, and worried.  So instead of throwing in the towel, I went to the gym.  I exercised for 40 minutes on a hectic day and felt like I got my life back.

I think eating healthy and exercising can be easy when life is routine.  The past week reminds me of the days when I had a newborn and lived in a constant state of sleep deprivation.  These are the days when exercise is so important.  I felt recharged after my workout.  Just 40 minutes to myself was heavenly.  Remember to exercise especially when you are tired and life is hectic.  When life gets messy, get active.

I started this blog 5 months ago at the beginning of 2010.  I have enjoyed sharing my thoughts on healthy eating and exercise.  Sometimes I have a coworker, friend, or even stranger tell me that they read my blog for inspiration.  This feedback keeps me writing.  This month I reached 1000 readers!  Thank you for reading.  I hope that I can continue to inspire or at least make you consider what you are putting in your mouth.

Last month I started writing a blog for Mississippi Valley Health News Online at http://qchealthnews.com/.  This is a local blog for the Quad Cities and features ideas for eating out healthier.

Here are my top 10 beliefs about healthy lifestyles:

1.  All foods can fit in a healthy diet.

2.  Use your common sense when it comes to changing the way you eat.

3.  Healthy foods can and do taste good!

4.  Exercising and healthy eating go hand in hand.  When you exercise you want to eat healthy and vice versa.

5.  Healthy eating and exercising should be a family affair.

6.  Eat plant foods and lots of ‘em.

7.  When you exercise, do what makes you smile.

8.  A positive attitude is the first step towards a healthy lifestyle.

9.  Do not be all or nothing…find a happy place in-between.

10.  A healthy lifestyle = a higher quality of life.

I counsel many clients, friends, and family on weight loss.  There are countless fad weight loss diets out there, and unfortunately they can be very tempting.  Losing lots of weight fast sounds great, right?  However, weight loss in spite of healthy eating is not what I preach.  I promote healthy eating.  If you eat healthy and exercise but have a few extra pounds on your frame I contend that you are healthier than a thin person who doesn’t exercise and eats an unhealthy diet.  It is possible to lose weight eating lots of high fat meats but that isn’t healthy.  I don’t believe that weight loss is the paramount goal.  Instead developing healthy habits should be your goal.

How do you know a fad diet when you see one?  One sign is the elimination of certain foods or food groups.  I have said many times on this blog that there is not a list of foods to eat and foods to avoid.  When diets claim that you cannot eat whole grains or beans or fruits then a red flag should go up.  Avoiding entire groups of foods is not easy to maintain.  Once you add those foods back to your diet then the weight gain often occurs because you never learned to control portions.

A second sign of a fad diet is strange combinations of foods.  Eating healthy is really not complicated.  Some fad diets claim that you should combine certain nutrients together for weight loss.  In reality, the key to weight loss is achieving a calorie deficit.  You can be in a calorie deficit by eating less, exercising more, or (ideally) both.  At the end of the day you need to take in fewer calories than your body needs to maintain your current weight.  The best way to do this is by moving more and cutting back on portions.  Also increasing fiber can truly help fill up your stomach and give you a sense of fullness.

Third, fad diets have gimmicks.  The paleo diet claims that we should eat like cavemen because cavemen didn’t have the diseases that we have now.  Cavemen also lived very short lifespans.  There are diets that claim you should eat based on your blood type.  There is no scientific evidence that your blood type determines what you should eat.  These are just two examples of diets that, while popular, lack scientific evidence to suggest that they will keep the weight off over the long term. The American Dietetic Association has an excellent resource to look up popular diets:  ADA Diet Review.  Unfortunately, it’s very easy to make fad diets sound scientific.  It’s up to you to be smarter than that.

I have been told by some thin individuals that they can eat whatever they want without eating healthy or exercising.  After I get past the resentment, I remind myself that a fast metabolism is not an excuse to avoid exercise and eat unhealthy.  Fueling your body with high fat, low fiber foods will catch up to you.  Some children are very thin and develop bad habits at a young age because parents give them junk foods to help them gain weight.  Often children hit an age where their metabolism catches up with them and weight gain occurs.  At that point they have developed bad habits and run the risk of becoming overweight or obese.  I have two children with very different food preferences and metabolisms.  My son has a stocky build and loves higher calorie foods.  My daughter is thin and picks fruits over all other foods.  I still offer them the same food choices because both of them are developing food habits that will affect them for life.

When you see someone eating foods that don’t seem healthy-but they are at a good weight-remember that thin does not always equal healthy.  You cannot always judge a book by its cover.  Similarly if you want to lose weight don’t lose sight of what is important:  fueling your body with healthy foods and living an active, healthy life.