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I have slipped into some bad habits. I work three days a week and have not been packing my lunch. I usually get a salad at work but still…it’s cheaper to pack a lunch and I can include even more healthy foods in my diet that way. I have been working out later and later. I always get my workout in, but I find myself running at 4:00 p.m. Working out in the morning gives me more energy throughout the day.
Today is a new day and the sun is shining. Last night I packed a lunch for me and my children, packed my work clothes in a bag, and set out workout clothes. I met my friend Melissa at the gym. She’s a good influence: she puts her kids on the bus and goes right to the gym. I knew she would be there, so I followed through with my plan. Goals are always easier to achieve when you have some accountability.
Melissa always does strength training along with cardiovascular workouts while I have a tendency just to run. This morning I did a full body workout and ran. I feel so full of energy and it’s thanks to some good influence from a good friend.
While Melissa and I were blow drying our hair at the gym, she told me she packed her lunch! Her goal is to bring her lunch every day this week. I shared with her that I have the same plan. We both packed our lunches the night before and set out our workout attire. Truly healthy eating and exercise takes planning and prioritization. Here’s to a week of eating our packed lunches and exercising in the morning! What are your goals on this beautiful new day?
An essential part of eating healthy and maintaining a healthy body weight is not drinking your calories. There are so many commercials out right now for sweet tea and fancy coffee drinks that are loaded with calories. Do not start drinking sweet tea from huge tumblers! Do not buy frappuccino and think you are doing anything healthy for your body. You are drinking lots and lots of sugar, and these extra calories cause weight gain.
When we drink our calories we still eat the same amount of food. Beverages do not give the sense of fullness that food does-especially high fiber foods. Some people drink a 12-pack of Mountain Dew but they still eat 3 meals/day and snacks. I have clients who cut out regular soda and lose 20-30 pounds from the decrease in calories. Calories are also found in regular lemonade, Kool-Aid, juices, and alcohol. Some people associate juice as a “health food” but juice is a concentrated source of calories with no fiber. Juice has the same amount of calories as regular soda. You are so much better off eating whole fruit and drinking water.
It doesn’t matter if your drink is “organic” if it’s loaded with sugar and calories. Don’t confuse organic with healthy. Organic juices and sodas add calories to your diet just like regular juices and sodas.
Alcohol is a double whammy. Alcohol adds calories to your diet and reduces your judgment which leads to overeating. When people drink alcohol before or with a meal they tend to eat more. Watch the quantity of alcohol that you drink if you are trying to lose weight or maintain a healthy weight…the calories add up quickly.
Milk has calories as well. Milk is also a source of protein, calcium, and vitamin D. However some people drink excessive amounts of milk which causes weight gain. 3 cups of milk is adequate for most people to meet nutritional needs if you drink milk. Drinking a huge glass of milk at every meal = lots of calories. You should also only drink skim, 1%, or low fat soymilk. Higher fat milks add lots of saturated fat to the diet.
Here is a list of some calories in beverages:
(1 cup = 8 oz.)
Can of Pepsi or Coke, 150
Large regular soda at restaurant , 310
Cup of lemonade, 120
Cup of orange juice, 122
Cup of eggnog, 350
Medium iced caramel coffee, 190
Large sweet tea, 230
Large nonfat vanilla latte, 260
Medium mocha with nonfat milk, 280
Large hot chocolate with nonfat milk, 390
Cup of skim milk, 90
Cup of 2% milk, 120
Cup of whole milk, 150
12 oz. regular beer, 149
12 oz. light beer, 110
1 oz. hard liquor, 65
4 oz. wine, 80
4 oz. Daiquiri, 122
4 oz. Margarita, 168
6 oz. wine coolers, 150
So what should be in your glass? Ideally…water. I know that’s boring but you can’t beat water. Drinking beverages with sugar substitutes added is a personal choice. Some people are adamant against any sugar substitutes. I have yet to see the studies that show that sugar substitutes cause harm, and we know that obesity is linked to health problems. There are many diet sodas, crystal lite, flavored water, tea, seltzer water, and other beverages with no calories. I feel that used in moderation these beverages are an acceptable addition to a healthy diet and offer some variety (if you tire of just drinking water).
So before you yell, “Bottoms up!” pause and consider how many calories are going down.
I worked last weekend (I know, very sad…especially considering the nice weather where I live). But I realized that although I would much rather be at home with my family all weekend, I really like my job. I love being a dietitian, and one of the best parts about my job is meeting lots of people and having some really great conversations with them about healthy eating. I met a patient on Sunday who made an interesting comment about me. She told me that I was very calm and laid back and didn’t come in with some song and dance and over-enthusiastic pitch for her to change her diet.
This comment brought lots of images to mind as I love to sing and dance, and her message rang true. I am laid back about healthy lifestyles. I don’t think I need to scream from the rooftops and scare anyone. I don’t believe in radical changes in eating and exercising because I have never witnessed that method work. I think you should change you diet gradually in the right direction. I don’t have a song and dance for you, but I hope my message hits home.
p.s. If there is a song you would like me to work a dance up to, please email me at jeni@fitlifespot.com I’ll see what I can do.
Over Easter weekend we visited family in Kansas. My husband’s Grandma made the following comment, “Nathan, you’re too skinny!” She said this with disdain. Nathan is 5’10” and 165 pounds and has completed an Ironman along with a 50 mile run and marathons. He has a body fat percentage of approximately 7%. He’s not too skinny. He’s just right. But in our overweight society Nathan probably seems too thin.
Nathan’s Dad tells him that he can’t fight genetics and he will some day have a big belly. For years he has told Nathan he will be overweight by the age of 30. Then he moved it up to 35. Now he claims by 40 Nathan will be overweight. Nathan is 36. I don’t see it happening. Just because your parents are overweight does not mean that you will follow down that path. Don’t use “genetics” as an excuse. Rather use comments like these as inspiration. People sometimes ask me what Nathan is running from when he’s out running daily. I like to say, “His genetics!”
Nathan’s brother Jason used to be out of shape and then started running half marathons, completed a triathlon, and is now training for a marathon. Jason looks fantastic, but to Granny he’s just “too thin.” Before he started exercising regularly Granny said he had finally “filled out.”
Nathan and I chuckle about his Grandma and Father’s perceptions. If Nathan actually listened to his family then he would probably start exercising less and eating more (if only he married a woman who can cook), but he knows better.
I hate to pick on Nathan’s family, but their perceptions are off. Exercising regularly and being at an appropriate weight for your height is not being too skinny…it’s being healthy! I wrote a blog earlier about sabotage and sometimes family members may sabotage you just with their words. Don’t take these negative words to heart. If you have lost weight and are eating healthy and you receive negative comments about your appearance, remember that people have different perceptions but you are on the right path.
Thank goodness Granny isn’t on the internet!
Are you searching for an easy way to lose weight and be healthy? Have you tried protein shakes, pills, or diet plans from magazines? I have to warn you against searching for that magic bullet for weight loss and healthy living. There is no special product or plan that will make weight loss easy.
Even my husband Nathan has fallen victim to nutritional products. Every 5 years or so he buys a big jug of protein powder in an attempt to build more muscle. He chokes down a few protein shakes and then the jug of beige colored powder sits in my pantry for months taking up valuable space. Finally I roll my eyes and discard the jug. Nathan always goes back to eating foods rather than relying on supplements, but he’s not immune to the ads and claims (even though he’s married to me).
Meal replacements are very popular, and people spend big money on shakes and bars hoping for the rapid weight loss they desire. I would much rather sit down to a big salad with lots of colorful vegetables and beans, flavorful dressing, and fresh fruits then gag down a cold, medicinal tasting shake. Granted, the calories are all counted and the work is done for you, but did you enjoy your meal? A major problem with meal replacements is the transition to eating real food. Once you are at your goal you stop drinking the shakes and you risk gaining the weight back. You haven’t learned how to change your behavior and pick healthy foods and control the portion size of splurge foods.
I also feel that there is no magical weight loss diet. Following a very restrictive diet does not guarantee weight loss. Even raw foods diets do not equal immediate success. Although eating a large amount of raw fruits and vegetables is a good idea for anyone, simply restricting what you eat without learning to control portions will not guarantee weight loss success. Many people just want a list of what foods to eat and what to avoid, but you have to learn appropriate portion sizes to maintain a healthy weight for your body.
So the next time you’re standing at Walgreens staring at the meal replacement shakes and contemplating some rapid weight loss, remember that there is no easy, magical way to lose weight. You have to go at it the old fashioned way with increased activity and decreased calories. You have to fuel yourself with real foods that satisfy your need to chew and your body’s need for vitamins, minerals, fiber, and phytochemicals. Save your money and start a healthy lifestyle today!
In President Obama’s new health reform bill, restaurants with more than 20 chains must post nutrition facts of their foods on the menu. When I see clients for weight loss, I often pull up nutrition information on the computer from the website of restaurants they frequent. Then I rotate my computer screen and show them in print the actual calories and grams of fat that they are consuming. They usually gasp. So much nutrition information is right at our fingertips online, but let’s face it most of us are lazy. Looking up nutritional information before you go out to get is a huge effort, right? I think having nutrition information right next to the food on the menu at restaurants will improve some people’s choices.
I believe many people live in denial. You know that a donut isn’t healthy and has lots of calories and grams of fat, but there’s no food label on a donut so it’s easy to eat two or three or four and not realize what you’ve just consumed. I encourage you to take some time to look up the calories and other nutrition information of foods you typically eat. Use some of the online food journals like www.fitday.com for a week and see just how much you are consuming.
I was interviewed today for a local magazine on whether I think Americans will eat healthier because of the new health reform bill. I believe it will help. I think having nutrition information right there on the menu will make some people make better choices. I believe increasing knowledge is always good. If you see that a 6” cold cut combo from Subway has 410 calories while the 6” turkey breast sub has 225 calories then making the better choice is easier. Living in denial is harder when the information is right there in front of your face in black and white.
Now you didn’t really think I was going to get political on my nutrition blog did you?
One of the problems that people run into while trying to lose weight or eat healthier is that they do not fuel themselves throughout the day. A common mistake is to skip or eat very little for breakfast, eat a salad for lunch, and then overeat in the evening. I recommend eating most of your calories before your evening meal. Get out of the habit of gorging at night and fuel yourself when you are most active: during the daylight hours.
Eating a healthy breakfast is very important. First, you get your metabolism going for the day after a long fast through the night. Second, you give your brain carbohydrate, which is required for brain function. Children who eat breakfast daily perform better at school (and so will you at work or home). Third, you will eat less later in the day if you eat breakfast. By balancing out your eating throughout the day, you will avoid late-night munching.
What is a healthy breakfast? I recommend a combination of carbohydrate and protein with plenty of fiber. An example could be 100% whole wheat toast with peanut butter. Another healthy breakfast is a smoothie with frozen berries, bananas, and soymilk or yogurt. Oatmeal with berries and almonds is a very satisfying breakfast as well.
What is a healthy lunch? A mistake for lots of dieters is to under-eat at lunchtime. I have had people tell me (with a sour look on their face), “Salads just don’t cut it at lunch!” I never said you should only have a salad. I do have a salad most lunches, but I include some fruit (healthy carbohydrate with fiber), sunflower seeds (fat and protein), and low-fat cottage cheese (low-fat protein). I also have a few whole wheat crackers with my salad for carbohydrate. You need to have adequate carbohydrate, protein, fat, and fiber in your meals to ensure satiety (or fullness).
What is a healthy dinner? Dinner time and evening time is a prime time to overeat. It’s easy to be “good” during the day. Then the family is home together and eating becomes a fun social event. At dinnertime try filling half your plate with fruits and veggies, a quarter of your plate with lean protein, and a quarter of your plate with whole grains (like the portion plate mentioned previously). Fruit is a wonderful dessert to satisfy the need for something sweet after a meal. Nothing makes my daughter Lily happier than cut up strawberries after dinner. And nothing makes my son Noah happier than a good piece of watermelon for dessert. Make a list of fruits you and your family enjoy and have them for dessert in the evening.
How can you control evening snacking? If you fuel yourself with a mix of carbohydrate and protein with plenty of fiber throughout the day (eating every 4 hours or so) then you should be less hungry in the evening. If night-time snacking is important to you, plan out a healthy high-fiber snack and stick to that snack in the evening. Get out of the habit of eating in front of the television for comfort. Often eating at night is not for hunger, so get in tuned with your body and make sure that you are truly hungry and not just fueling emotions.
Make a plan to eat healthy and fuel your body each day. Be prepared and take the time to make a healthy breakfast, bring a healthy lunch to work, and eat a healthy lunch with your family each evening. When you do, you will start to wake up hungry and ready to start the day right.
I asked four friends from differing backgrounds to define fitness. Fitness for one person may be running a 5K without stopping while another person may define fitness as climbing stairs without getting out of breath. I believe that fitness is a very personal thing and there is no right or wrong answer. I hope the following points of view will help you in your journey to a lifetime of fitness.
Nathan Tackett is a runner and triathlete. He has competed in many triathlons including an Ironman, marathons, and 50 miler. He is my husband and inspires me and many of our friends and family to increase our level of fitness. Here is his definition of fitness:
From the perspective of someone who enjoys endurance events, fitness is easy to define: the ability to put one foot in front of the other even when my body begs me to stop. Pretty simple, right? The problem is that a sprinter will read this and insist that fitness is the ability to channel all of one’s power into a short explosion of speed. Then a football player will shake his head and make a compelling case that strength and coordination are the fundamentals of fitness.
These different – and valid – definitions easily can be reconciled when fitness is viewed as a direction rather than a destination. Fitness gives us the ability to do the things that we want to do. Clearly, different people will take different paths to achieve their different goals. But, fitness, itself, should not be the goal.
Dawn Kruse is a vegetarian, chicken farmer, and good friend. She recently began on a journey to live a healthier life. Here is her view of fitness:
When I think about what fitness is I picture a… well… fit person. You know, someone in a Nike sports bra gracefully running like it is effortless. I think that person would be considered physically fit. Maintaining a ideal body type through physical activity. I do think it is a bit more complex than that though. If being fit was as easy as going for a run we would all be fit, right?
I think fitness is made up of many different aspects. I think a person could be physically fit but not mentally fit. Or maybe someone keeps a lean body by working out constantly but eats a horrible diet. Maintaining a balance in all aspects of your life is needed to achieve fitness.
I would imagine that maintaining fitness is always a work in progress. You can’t fix everything at once. As I embark on my own journey to fitness I have realized that it is not something that can be attained overnight. It takes hard work and focus. It takes the desire to be fit in an unfit society. Fitness is not always fun….
I have asked myself in moments of despair, why am I doing this? This journey to fitness. My answer is that I want to experience my body functioning how it is supposed to. Not weighed down by years of over eating and lack of exercise.I don’t want to be restricted or hindered in doing the kinds of things I want to do because of my weight or my body’s level of efficiency. I want to be free to tackle everyday activities and other challenges by having my body and mind be fit enough to take on whatever I choose to. I have had a taste of what is to come. My body prefers to be fit. It was made to be fit. I just have to do the things to allow my body to act how it was designed to.
My personal belief is that fitness begins with how we nourish our bodies. I know that when I eat properly I have more energy to tackle the exercise that is needed. When I consume whole foods my mind remains more clear. I am not controlled by cravings or drops in blood sugar. I have the desire to do the necessary things to maintain a fit lifestyle. For me, I had to get control of what was going into my body as a first step.
Next up in my journey to fitness is the mental and physical aspects. I already see those things improving due to my improved eating habits. I have the desire to take up jogging and yoga. I have the desire to straighten out some emotional issues that are tied to my addiction to food. I wish that more people were willing to seek outside help with emotional issues that are tied to food. I think there are so many of us out there. Like it or not, I have to address my emotions if I ever expect to achieve a good level of fitness.
I know that this is a lifelong journey. It won’t be easy and it won’t always be fun. The rewards, however, are endless. I look forward to a life free of the emotional issues that have plagued me for years. A life free of the food addictions that have ravaged my body. I am striving for a life full of health, proper nutrition, physical activity, and close personal relationships. A life full of fitness.
Scott Passman is a doctor of physical therapy student and personal trainer. He is also an Ironman and has competed in many triathlons, marathons, and 50 mile runs. Here is his take on fitness:
What is fitness? As simple of a question as that seems, it is really quite difficult to answer. There is no objective bar that we can measure people against to say they are either fit or unfit. Yet, we all still strive to reach this self-made point. ‘Fitness’ is invariably a term that means something different to everybody. I personally believe that fitness is a continual pursuit to reach and/or maintain a level of physical conditioning that allows one to complete their everyday activities without undue fatigue, while also being able to pursue or participate in whatever it is he or she enjoys. Obviously, this depiction allows for a wide margin of interpretation. However, I feel a broad interpretation is necessary because individuals who engage in athletic or sporting events are almost certainly going to have higher standards of fitness for themselves compared to those who strive for fitness as a means to maintain their health and function.
Holly Nikels, PhD, LCPC is a counseler and friend. I was interested in her take on fitness from the mental health angle. Holly explored the Mind/Body/Spirit Connection to Wellness:
The concept of the body-mind connection is not a new one in the field of mental health. Early psychologists noted the connection between a healthy mind and a healthy body. Today that connection is typically discussed using the term “wellness”. Wellness can incorporate a number of life dimensions, including the physical, emotional and spiritual domains.
A look at the diagram below shows us these three primary domains of wellness. This diagram is a product of the work of Dr. Victor Frankl, an Austrian physician and psychologist who studied with Sigmund Freud. Like most of Freud’s students, Frankl eventually disagreed with his teacher, and developed his own theories about mental health. Frankl’s theories about the mind-body connection were put to the ultimate test when he was imprisoned in Nazi concentration camps (Aushwitz & Dachau) from 1942-1945. Almost all of his immediate family died in the Holocaust. A concentration camp in Nazi Germany was surely a grim, depressing experience- but Frankl found that those individuals who created meaning from their surroundings, and those who were able to find ways to nurture their minds, bodies and spirits, even under the most horrific conditions, fared better throughout their time than those who did not.
So what does that mean for those of us not living in a concentration camp- but instead, living in the twenty-first century? It means that emotional, spiritual and physical “fitness” go hand in hand (and hand- as it were). It means that when we take care of our bodies (through exercise and healthy eating) our minds and spirits are more “fit”. It means that when we nurture our spiritual side (seeking meaning and purpose in life- however we may find that) our bodies and minds reap the benefits of that and are healthier for it. And it means that when we are emotionally well (when we understand and accept our feelings, maintain a positive outlook, and have the ability to effectively cope with stress) our bodies and spirits feel the impact of that as well.
The three are inter-connected. Health and wellness are dependent upon finding “fitness” in these three areas. The beauty of it is that when you work in one domain- the others are impacted. The trick- just like with everything- is to find your balance.
Just when I thought low carb diets were dead, I had two people comment last week on successful weight loss by avoiding carbohydrate. I used to battle the notion of weight loss through carbohydrate restriction daily, but now (thankfully) the fad is fading. I want to touch on why I warn against low carb diets.
When you cut out carbohydrate from your diet, you also cut out lots of important things: fiber, vitamins, minerals, and phytochemicals. I do not believe in weight loss in spite of nutrition. I am not here just to make everyone a size 4. Just because someone is thin does not mean they are healthy, and, if you achieve your goal weight by cutting out all whole grains, beans, fruits, and starchy vegetables, then I do not believe you are healthy.
What bothers me the most about low carb diets is that followers start to associate meats (even high fat meats) and cheese (even high fat cheese) as healthy foods that help them reach their goal weight. On the other hand, low carb dieters view fruits, potatoes, whole wheat pasta, and beans as unhealthy foods that should be avoided. Low carb diet enthusiasts even believe that bacon and eggs for breakfast is a healthy diet and oatmeal is something to be avoided. Does any of this make sense to you? I hope not!
When the low carb diet becomes tiresome (which it always does, because it’s way too restrictive) and carbohydrate foods start creeping back in the diet, followers of the low carb diets often continue to view whole wheat pasta, beans, and fruit as “bad”, but will splurge on desserts and other junk foods. Their diet is now too high in fat and protein from meats and cheeses and low in fiber and nutrients. What a disaster!
Carbohydrate is not evil. Our bodies use carbohydrate for energy. Any runner will tell you that complex carbohydrate is essential for a good workout. The problem in our country is too much carbohydrate from too large of portions and not enough activity to burn off excess intake. Pasta is not bad, but I do recommend whole wheat pasta and only 1 cup at a meal (not 6 cups of white pasta from a restaurant). Spreading carbohydrate out at each meal fuels your body and gives you energy to get through your day.
When you follow a low carb diet, weight loss is quick because our muscles and liver store water along with carbohydrate. A dramatic decrease in carbohydrate results in diuresis (you lose lots of water, not fat). This diuresis is the reason for 5-10 pounds of weight loss the first few weeks of cutting back on your total calories.
Protein is not a freebie. Protein has 4 calories per gram just like carbohydrate. Often individuals who follow a low carb diet view meat, cheese, and eggs as freebies that can be eaten in large quantities. This is not true. Too much meat, cheese, and eggs will result in weight gain and is not good for your heart. You should keep your meat, cheese, and egg intake to 6 oz. or less of lean choices.
When you hear about fad diets such as the low carb diet, remember to use your common sense. Do you really think fruits are the reason for weight gain in our society? If there was any easy diet that worked quickly would anyone be overweight? Can bacon really be healthier than oatmeal? There is no super-easy way to drop pounds quickly. The best diet to follow is the common-sense diet: eat your fruits and vegetables just like Mom told you to.
Yes, I’m going to discuss that horrible contraption known as the bathroom scale. I have clients who have an unhealthy relationship with their scale (their nemesis). They step on the scale not just once, but multiple times a day. In the morning before they eat, and in just their Birthday suit, they weigh the least and feel happy. Then they eat a little too much at lunch and step on the scale and feel sad. Then they eat barely anything at dinner and go for a walk and step on the scale and feel a little better…they are back to their morning weight. But then they eat too much watching TV and step on the scale and go to sleep feeling sad but determined to weigh less in the morning.
Aghhhhh! As you can see, stepping on a scale can result in quite the mind game. You can end up in a bad mood because of the numbers on a scale. Here are my recommendations: only weigh yourself once a week. Weigh yourself at the same time of day. If you have an unhealthy relationship with your bathroom scale, get rid of it! Use the scale at a friend’s house or the YMCA (but always use the same scale).
My husband states that his scale is a full length mirror. If you stand naked in front of a full length mirror then you will see the truth reflected back at you. There is no tricking the full length mirror (unless it’s a fun house mirror…and in that case I want the one that makes me look ultra tall and thin).
Even your clothes aren’t the best measure of how fit you are. I have stretch pants that I can fit in comfortably at my current weight and 5 pounds heavier. Stretch material is not helpful! I have a pair of jeans with no stretch that I put on to tell how I really feel in my clothes (there is no give there).
I do believe in weighing once a week. Some people never ever weight themselves and live in denial (wearing lots of yoga pants and stretch material) and then go to the doctor’s office for a yearly physical only to come home in tears because they gained 20 pounds in the past year. You know how you feel and if you feel “thick” around the middle or out of shape. A scale can keep you in line so that you are aware of upward trends in your weight.
My Dad has always weighed around the same weight, and he weighs himself regularly to make sure of that. Instead of waiting until he gains 10 pounds, he always changes his eating habits and increases is activity if he reaches a weight just 5 pounds above his norm. Keeping a close eye on your weight can help so that you don’t have 10 or 20 pounds to lose which is so much harder than 5.
So ask yourself what your relationship is with your scale. If you have an unhealthy relationship with your scale, get rid of it. Keep tabs on your weight weekly at an off-site location. Try not to allow your mood to be influenced by a number on the scale. Instead, use that information to motivate you to workout more or eat healthier in the days ahead.
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