Recalculating

   The advertisements are everywhere- magazines, television, online, the radio, all looking to cash in on our annual desire to reinvent ourselves.  Weight loss products, diet programs, free trials "just cover shipping and handling" and gym memberships.   It is hard to know where to even begin.

Weight loss is a journey, and like any journey, is best begun with accurate knowledge of our starting location. Rather than jump into the fast lane of which ever road looks the smoothest and prettiest, take a week or so to figure out where you are.  This journey will take a while, so putting some time into planning only makes sense and can also help avoid regrettable crashes, dead ends and misspent time and money.

Begin with the basics. Weight and measurements.  Get a decent scale and weigh yourself in the morning wearing as little as possible.  The number is what it is, only you can make it a judgement.  Write it down along with the date.  Next get some basic measurements or biometrics, as we like to say in the medical biz.  Get a height measurement if you can in order to calculate BMI then move onto biceps then chest.  Take 2 waist measurements, one at the smallest part of your waistline and one at the level of your bellybutton.  For those short waisted folks like myself these could be fairly different.  Next measure around the fullest part of your hips.  Do this facing a mirror to keep the tape straight.  Last measure at the mid-thigh and maybe calf.  Write them all down and keep the numbers in a location where you will be able to find them in 6-8 weeks.  This gives you a sense of how much you weigh and how the weight is distributed.  If you have the opportunity to get an accurate percentage body fat measurement do that too.

Next lets assess the two key components to weight loss- calories in and calories out.  This is a bit harder than measurements and should be done over 5-7 days time to really get an idea of where our starting point is located.  Calories in means keeping track of every last piece of food, candy, beverage and "just tasting" morsels we put in our mouths.  A daunting task, but there are many great resources out there that make this easier.  My favorite method of food logging is with a smart phone app.  I use "My Fitness Pal".  It allows me to log from my PC, iPad and smart phone and is free.  I know others like "My Plate", which is part of the Live Strong system, and Weight Watchers has a good app if you are already a member.  If you don't like online or smart phone resources, old fashioned pen and paper work well too.  The important thing here is to learn how many calories you eat on most days and your log should include busy week days as well weekends.

Calories out is looking at what you do each day.  If you are already a regular exerciser, keep track of your workouts and the number of calories burned.  Many machines tend to over estimate calories burned, so check the numbers against other resources.  The same food logging apps mentioned above have estimates of calories burned for most activities including aerobic activities such as walking or cycling, as well as yoga, Pilates, strength training and household chores such as gardening.  In addition to logging specific activities I think everyone should count daily steps.  I am often shocked at how few steps I take in a day with too much time spent in front of the computer.

You will need some sort of pedometer to log steps, and these are available as stand alone devices or (again) smart phone apps.  I prefer a separate device as I do not have my phone constantly attached to my person.  Pedometers that use an accelerometer are the most accurate and can be found quite inexpensively. They can be worn at the waist, in your pocket and even hooked to a bra.  If your pedometer "clicks" with movement it is not the type that you want and only works when worn at the waist and must be straight up and down to be accurate.  I count my steps with the "Fitbit".  It is a tiny little device that has a water resistant holder.  It syncs wirelessly to my smart phone and also provides data to "My Fitness Pal".  Combining all of my "numbers" into one location has been quite helpful in getting a good picture of my calories both in and out.

So let's begin.  Collect your data for the next week.  Then we can talk about how to assess our data and set a course for the start of our journey.

Got Resolutions?

    I always look forward to the New Year, and often create goals for myself that I hope will make my life healthier, happier and easier.  This year is no exception, but rather than jump into major changes I decided to reflect a bit about where I would like to see improvements and how to achieve them.

As I was thinking I began to notice that while popular media abounds with advice and advertisements for programs to create "our best selves" most of these only focus on one sphere of health.  At this time of year the majority are even more limited, focusing on physical appearance and weight loss only.  While achieving a healthy weight can be a great start to health and wellness, it is not enough.  Many will find that losing weight without examining the other social and emotional factors that promoted and sustained unhealthy eating will only regain their weight over time.

I would like to suggest that true health and wellness has 4 distinct and overlapping spheres, and thinking about, and setting goals in all 4 areas will help us achieve the sense of wellbeing we desire.  The first is the most obvious and the one we all focus on first, our physical health.   I will start this year's blog posts with some thoughts about this sphere. 

The second and third spheres are often lumped into one area but are truely two- mental health and spiritual health.  I think of these two as representing our personal moods and our connections to others and to a greater purpose.  I will try to post on these topics throughout the year.

The last sphere, and the one most often neglected in the popular media, is financial health.  I often use money as an equivalent to time and without adequate resources of either, it often becomes nearly impossible to make the changes needed in the other spheres.  My resolution for this blog is to offer advice that is cost effective and respectful of the busy lives we all lead.

So, as you think about changes you would like to make in 2013 keep all 4 spheres of health in mind and remember that not every change needs to begin on January 1st.   Start with easy to achieve changes and move onto harder stuff as the year progresses.  My hope with this blog is to provide strategies to assist us all along the way. 

Happy New Year!

10 Ways to Avoid Holiday Weight Gain

    Studies show varying outcomes but the average weight gain between Thanksgiving and New Years is 1-2 pounds.  Those starting out overweight gain even more, up to 5 pounds. In addition, these pounds are often carried into the New Year.

With this in mind, here are 10 strategies to help you stay on track and maintain your weight through the busy party and celebration season.

1. Step on the scale.  Seeing that number rising will be a reminder to pay attention.
2. Eat your veggies.  Whether as a healthy salad for lunch or munching off a party tray, veggies provide a low calorie and nutritious alternative to fat laden holiday treats.
3. Wear something tight.  That close fitting outfit will not only look great, but serve as a visual and physical reminder you want to stay looking good.
4. Watch the liquid calories.  Grande Peppermint Mocha-410 calories (with 2% milk!)  1 cup of eggnog-360 calories and that is without the "spike".  Enough said.
5. Get your Zzzz's.  Beginning with early Black Friday sales and ending with a midnight toast it is easy to miss out on essential shut eye over the holiday season.  Lack of sleep can lead to increased hunger and low willpower, a bad combination for weight maintenance.  Try to get to bed on time most nights.
6. Keep up some exercise!  Pressed for time? Combine 20 minutes of interval training with 10 minutes of strength work to maintain your fitness and burn calories.
7. Alternate alcoholic beverages with water or club soda.  This strategy will cut calories and may help you avoid the poor eating choices a "tipsy" brain can bring.
8. Plan your eating.  If you know you will be attending an evening dinner buffet go a little lighter at lunch; just avoid skipping meals and arriving overly hungry.  Setting up a Crockpot before leaving the house for a busy day of activities can provide you with a healthy meal (and avoid unhealthy takeout) when you get home.
9. Put it on a plate.  How many shrimp can you eat while standing over the table?  Studies have shown far more than you realize.  Put everything on a plate to better keep track of your consumption.
10. Savor.  Slow down and enjoy all that the holidays have to offer.  Taste the food, sing the songs, laugh with friends and family.

R&B/Pop Playlist for 30 Second Intervals

Today I am sharing a playlist that I have used while running, teaching Spin and while on the Elliptical trainer this weekend.  The songs have a bit of an R&B/Dance vibe and will keep you moving and maybe even dancing a few steps.

Begin an easy warm-up with the Pussycat Doll's "Wait a Minute". If on the bike pedal speed here is about 68-74 bpm. This is a very easy pace on the elliptical or while running as well.  Next do a few pick-ups with Pitbull's "The Anthem".  Alternate easy pedaling or jogging with some faster foot turnover intervals to finish our warm-up.

Despite its name "4 Minutes" is a quick 3 minute hill to begin the main workout.  Add a level or more resistance every 30 seconds if on the elliptical or bike.  If you are running take it as recovery from the pick-ups just finished in our warm up.  A fast flat is next with Kat DeLuna's "Run the Show".  Keep a steady quick foot turnover.  If you are on the bike the cadence is just over 100 on this one.  Recover next for the first minute of Ne-Yo's "Closer" then begin 30 seconds of fast sprints alternating with 30 seconds of slow jogging or pedaling.  Or on the bike or elliptical you could take this as another hill by increasing the resistance/level every 30 seconds while keeping the cadence/foot turnover with the beat of the music around 60 bpm.  Follow this with a steady effort for the next 4 minutes with OutKast's "Hey Ya!";  the song's bpm here is about 80-84 so you should be able to keep with the beat whether running, on the bike or elliptical.

Moving into a bit of Electronic Dance Music we are back to 30 second pick-ups with MSTRKRFT's "The Looks". Alternate 30 seconds of easy jogging or pedaling with 30 seconds of sprints or pick-ups.  Recover with a hill using Lady Gaga's "Just Dance", once you are feeling recovered begin adding resistance every 30 seconds for a short hill interval or just keep it as a steady recovery if running. This is a good place to stop if you want a 30 minute workout. Just remember to cool down for at least one song to allow your heart rate to drop down before hitting the shower.

If you are game there are 2 more sets of  intervals to push this to a 45 minute workout.  Begin with Flo Rida's "Good Feeling".  As a typical Flo Rida  formula driven song the Etta James sample in the chorus begins just about every 30 seconds.  Perfect for intervals.  Next up is another quick flat. Janelle Monae's "Tightrope" is just under 5 minutes at 80-84 bpm.  Keep up with the beat no matter what piece of equipment or road you are on.  Finish strong, with one last set of intervals.  Bruno Mars' "Runaway Baby" will give you a little break if you sprint on the chorus since they are only 20 seconds each.  Cool down with British X-Factor runner-up Olly Murs on "Dance With Me Tonight".

Have fun and keep with the beat!

• Wait A Minute- Pussycat Dolls 72 bpm
• The Anthem- Pitbull & Lil Jon  60/120 bpm
• 4 Minutes-Madonna  60 bpm
• Run the Show- Kat DeLuna  105 bpm
• Closer- Ne-Yo  60/120 bpm
• Hey Ya!- OutKast 80 bpm
• The Looks- MSTRKRFT  60/120 bpm
• Just Dance- Lady Gaga 60 bpm
• Good Feeling- Flo Rida 60/120
• Tightrope- Janelle Monae  84 bpm
• Runaway Baby- Bruno Mars  80 bpm
• Dance With Me Tonight- Olly Murs 

Find all the songs on iTunes here

Stress OR Who Has Time For a Holiday?!

In my practice I always seem to see an increase in the number of folks coming in feeling stressed and overwhelmed in mid-October.  Maybe  it's the back to school rush or the shorter days.  Maybe it is the cold.  But whatever the reason, our stress levels only seem to get worse as the holidays approach.  Between busy jobs, maintaining a home and supporting family how can there be time for shopping, cooking and holiday cheer?? 

My post today is not about being cheery but about stress and how to reduce it.  While a little stress may even be a good thing, too much stress has many negative consequences.  Depressed mood, irritability, fatigue, poor sleep, weight gain and decreased immunity can all come from too much stress.  I often suggest to my patients that they take a 20-30 minute walk daily for stress relief.  I know this is medically sound advice but in my heart I know many won't take 20 minutes out of their already jam packed days to walk.

So, with this in mind I searched the web for a few short stress busters.  I wanted things that were simple, effective and could be done anywhere.  At work, at home and even while standing in yet another long check out line.

The first is a phone app-Breathe2Relax.  Originally developed by the Department of Defense to teach those suffering from PTSD to lower stress, stabilize mood and control anger, this app teaches diaphragmatic breathing (belly breathing).  It provides instruction as well as a choice of background music.  Once familiar with belly breathing it is a technique that can be practiced anywhere and has wonderful calming properties.  Since most of us carry our phones everywhere this is a great go to app that could be used  for just a few minutes in the middle of the day or even in the middle of a crowded parking lot!

My second choice needs a computer so is better for work or home.  The Gaiam website has wonderful virtual meditation rooms open to all.  With choices ranging from the wonders of the cosmos in the Space Room to the calming sounds of the sea in the Water Room (my favorite) clicking on a room begins a series of lovely images with accompanying music.  I found some of the music to be a little too new age or uptempo for my tastes but the water sounds lulled me into a tranquil state within a minute.  I found I wasn't even looking at the water photos but just listening to the water and imaging my favorite beach.  Next time I need a 2-3 minute stress break in the middle of a busy day I am heading here!

My last choice involves a little movement.  Yoga stretches that can be done at your desk, standing or even on the couch.  Another unlikely source too, Glamour magazine, but the stretches are simple, well explained and can be done easily.  Take a look here.  Don't let the photos put you off,  no spandex is required!

So my new advice? Take 5 minutes to reduce stress with one of these and give thanks we are here to enjoy all that the holidays have to offer those who seek love, peace and joy.

 

Lollapalooza Elliptical Festival

Don't let the rain keep you from working out!  Move out to a little Lollapalooza playlist.  Since Perry Farrell of Jane's Addiction launched the festival as a farewell tour in 1991 I will start out with Been Caught Stealing as a warm up.  Just get yourself moving to loosen and warm up your muscles.  Bring your rpms up slowly as you warm up.  The remainder of the songs are from bands who performed at Lollapalooza 2012.  Get used to moving with the beat of the music on Bloc Party's Banquet and then pick up the pace  a little whenever Florence belts out the chorus on Dog Days Are Over.  Make Turn A Square a hill climb by adding a level every 30 seconds and then hold it at a challenging resistance level for the Black Keys' Stop Stop.  If you can't keep up with the beat drop down a level until you can.  This is supposed to be hard so challenge yourself! 

Recover at an easy resistance level for the first minute of Amadou & Miriam's Senegal Fast Food and then bring it up to tempo.  I drop the moving handles and just hold onto the stationary ones in the middle to keep my feet moving on this one.  Take the level back up a few and grab back onto the moving handles for Sixteen Saltines and then do some pick ups on the chorus of Little Talks.  I was getting tired about now so if you only want to do a 30 minute workout skip to guitar phenom Gary Clark Jr at the end for a nice cool down. 

If you are going for a 45 minute workout (you can do it!) drop the level back to moderate and keep a steady pace on Higher Ground.  Take it slower and add resistance after every chorus on Some Nights for one last hill climb and then drop the resistance back down and hold a steady rpm on another great Black Key's tune- Run Right Back to finish up.  Take a nice slow cool down with Gary Clark Jr and enjoy his smooth voice and great blues-rock guitar work on Bright Lights.  

Don't forget to drink up and give yourself credit for some strong work on your workout today!

• Been Caught Stealing- Jane's Addiction  104 bpm
• Banquet- Bloc Party  78 bpm
• Dog Days Are Over- Florence & the Machine  75 bpm
• Turn a Square- The Shins  64 bpm
• Stop Stop- The Black Keys  62 bpm
• Senegal Fast Food- Amadou & Miriam  82 bpm
• Sixteen Saltines- Jack White  66 bpm
• Little Talks- Of Monsters & Men  50 bpm
• Higher Ground- Red Hot Chili Peppers  72 bpm
• Some Nights- Fun  54 bpm
• Run Right Back- The Black Keys  80 bpm
• Bright Lights- Gary Clark Jr  82 bpm

Lollapalooza 2012 Elliptical Workout is on iTunes here

Keep. Moving. Forward.

Week Five. The enthusiasm of my initial plans for eating and exercise is starting to wane. Planning meals and fitting workouts in is feeling like work and the rewards are coming slowly. With this in mind it seemed like a good time to remember the reasons and motivation behind my new and improved lifestyle.

Motivation is defined as the process that elicits, controls and sustains certain behaviors. I like to think about 3 different types of motivators and use them in developing my strategies and plans for improving my fitness and health. First up are immediate motivators. These are the daily obligations, rewards and rules that keep us on track. Trainers telling us we have only 5 more reps, avoiding dessert due to a morning weigh in and signing up for an exercise class are all immediate motivators. These motivators often revolve around other people. We don't want our friends to be upset by no showing for our walk. Praise and positive feedback we might receive from trainers and even online communities bring us pleasure, a touch of pride and keeps us moving.

We have all probably used short term motivators at some point. An upcoming class reunion, vacation, wedding and yes even a fitness and weight loss competition are all short term motivators. Lasting anywhere from 2-12 weeks, short term motivators help to keep us moving towards a specific measurable completion date. They are short enough to not be overwhelming but long enough to allow real change and progress to occur. Short term motivators can help solidify a new behavior into a regular habit.

While immediate motivators are often about others, and short term motivators are deadline driven, long term motivators are about not disappointing ourselves. Long term motivators are what keep us going when the special event has passed and we are walking alone at lunch. Long term motivators reveal our true selves. They are more than about lowering our weight or cholesterol. They are about why these things are important to us. Long tern motivators speak to our hearts. When struggling with maintaining a new behavior long term motivators provide the strength to keep on the path.

To maximize the chance of success a good plan for behavior change should take into account all 3 motivators. Take a few minutes to really think about what lies in your heart. Maybe it is to be the active grandparent you never had, a healthy role model for your children or just feel good about yourself. Understanding your long term motivation will create a bigger purpose to your plans. Incorporating short term motivators such as signing up for a 5K event or other fitness challenge will provide an easy deadline to set goals around and finally, setting up daily commitments will provide incentive and accountability.

Deserving

The close of January marks the end of the first two weeks of an eight week fitness and weight loss challenge I am participating in. I have been making healthy food choices, exercising every day and have even lost a few pounds. I was feeling pretty proud of myself, thinking I had this whole challenge thing under control, when I heard a little voice. It caught me off guard. "Why don't you have some cheese and crackers" it said..."maybe even a Cosmo"..."you deserve it".

My first thought was yes, I do deserve it. I have been good. I have been working hard. A little reward for my hard work seemed appropriate. Necessary even. I was deserving. But before I filled the cocktail shaker with ice I paused to think a moment about what I truly deserve.

Was it really a Cosmo, or do I deserve to feel strong and healthy? Was it really cheese and crackers, or do I deserve to fit comfortably into my clothes? I have always associated food with reward. As a child dessert was the reward for finishing all the overcooked vegetables on my plate. As an adult an evening drink was the reward for a long day at work, fighting traffic or dealing with cranky kids. I needed a new reward and a healthier relationship with food.

I decided that food would continue to serve several important roles in my life but reward would not be one of them. Of course food would continue in its obvious role of nutritional sustenance. The fuel to keep me going. Food would also continue as the centerpiece of family rituals and celebrations. I love to cook, and shared meals with family and friends bring back many happy memories. I look forward to creating many more. But I do not want to ever think about "deserving" food. Food is not something to deserve. Food is something for sharing and savoring.

So what then of my reward? I realized there were many ways to honor my hard work without undermining it at the same time. I haven't decided yet but a massage of those stronger but sore muscles may be in my future.

Bringing Resolutions into Action

Resolutions are great, but without a doable plan of action they are at best just great ideas or at worst a tattered wish list posted on the fridge. So what can we do to turn aspirations into actions? We need to be SMART.

The concept of SMART goals has been around for quite some time. The acronym stands for Specific, Measurable, Action, Realistic and Time sensitive. Smart goal setting can allow forward progress when a resolution is starting to look like just a great daydream.

One of my goals this year is to get all my digital stuff together. So how do I turn this resolution into an action plan?

Specific: First I need to decide what I exactly want to do. Since I have photos and music spread between multiple computers my resolution becomes "move all digital files onto one computer and one back up device".

Measurable: This is pretty clear. One computer and one portable hard drive. All music and photo files.

Action: I have broken my goal into smaller steps that will make it easier to get done including -buy a back up device, -spend one hour 2-3 times a week moving and sorting through files, -back final files up on portable hard drive.

Realistic: The usual criteria here is to set a goal that you feel has at least a 70% chance of successful completion. So, yeah, I can do this.

Time sensitive: This has two parts. The first is figuring out and setting aside the time needed to do the actions your goal entails and the second, if needed, is setting a time for completion. I plan to spend 1-2 hours a week on my digital organization project and will shoot for a finish date of the end of March. That may seem like a lot of time but we are talking about thousands of photos and songs. If the time involved becomes overwhelming I could always split my goal in half and just focus on organizing the photos or the music.

Now you maybe thinking "what does this have to do with me? My stuff is perfectly organized". Well SMART goals can be used to translate any goal or resolution into an action plan. Eat healthier can become eat a piece of fruit in the afternoon and snack on cut up vegetables while cooking dinner. Get more exercise can become walk on the treadmill for 30 minutes on Tuesday and Thursday and take an hour spin class on Sunday morning.

Studies have reported that 25% of New Year's resolutions are broken in the first week. So as we head into 2012's third week think back to those resolutions and turn them into action plans. What have you got to lose?

Got Resolutions?

I love a new year. Starting with a fresh calendar and good intentions is my equivalent of pushing a reset button. The excuses and missed opportunities of the last year are history. The holiday goodies are finally gone. Time to get it right. So what can we do to make sure those good intentions don't get abandoned before the Valentine's Day candy is on the shelves?

These 5 suggestions may help:

1. Write it down: Posting your goals in areas where you will see them frequently can be subtle reminders to stay on track. Several studies have also shown that keeping a log of food intake and/or activity can help you stay honest. A log also lets you see how far you have come as well as serve as a resource for identifying what is and isn't working in your wellness plan. There are lots of great logs available online, in print and as Apps for your smartphone. I love looking back over my fitness log on Beginner Triathlete. When I am feeling lazy it helps me to get out the door and I try to improve on something-days of exercise, running pace, miles ridden-every year.

2. Start with small steps: Losing 20 pounds or running a road race is a big undertaking. Breaking things into small doable stages allows an initial weekly goal of running for 5 or 10 minutes build into a completed 5K after several weeks or months. Substituting a piece of fruit for that afternoon candy snack can add up to real pounds lost over time.

3. Involve others: Going public means accountability. Having an exercise buddy waiting at the gym may help you stick with your exercise goals. Group weight loss programs have a long track record of success and online communities can accommodate busy schedules. Letting others provide support and encouragement will get you past those days when you think eating healthy is not worth the effort.

4. Commit some cash: Hire a trainer to come to your home or design a workout for you at the gym. Not only does spending money provide motivation but a trainer will keep you on track. Foster a little friendly competition by pooling some cash every week with friends or family members. The person achieving their weekly goals keeps the cash. Sometimes having a little skin in the game can keep you in the game.

5. Reward success: Give yourself credit for your successes. Periodic rewards can provide motivation when your goals seem distant. A massage after a month of workouts or a new music download for a pound lost is a great way to say "good job". Just be sure your rewards don't undermine your efforts.

So what am I doing? I've registered for a St Patrick's 5K to keep me running. I will continue to log onto Beginner Triathlete daily. And my favorite- I am on a 4 person team participating in a fitness and weight loss challenge through Quick-2-Fit at Body Natural Fitness Center. We start January 16th. It's going to hit all 5 of my suggestions. I can't wait to start.

Show Up & Complete

When I first noticed the line "show up & complete" on a friends exercise blog I thought "what a great motto". After reflecting on this past weekend's events however, I now see the true depth of what the phrase "show up and complete" implies.

On Saturday half a dozen friends completed the Patriot Half Ironman in E. Freetown, MA. While volunteering at the finish I was amazed by the dedication, courage and tenacity of all the finishers. Whether it was in 5 hours or 7, all successfully completed the 1.2 mile swim, 56 mile bike and 13.1 mile run. Relief, pain and joy was written on their faces as they crossed the finish line. With only a sparse crowd to cheer them and no notoriety or prizes to receive, all completed their races for the sheer sense of accomplishment that finishing brings. They had already shown up for countless miles on the bike, long training runs and laps of the pool. Now they could take pride in completing 70.3 miles of hard racing.

The following day, Father's Day, I reflected on my husband's role as a supportive and caring father to our two daughters. Whether it is showing up for years of riding lessons, school assemblies, or last minute homework help sessions, he is always there. While "show up" sounds simple, it is more than just a physical presence. Showing up implies being there mentally, emotionally and physically. As all parents know, being present while also scanning emails on your Blackberry won't cut it with the kids. They have an innate ability to detect whether you are really there for them, and will let you know when you are slacking. I am fortunate to have someone who always shows up completely.

To do a task well, daily effort, attention and personal investment are needed. Any triathlete will tell you that half-hearted workouts and unfocused training, no matter how many times you show up, won't get you to the finish. Longer races like a 70.3, quickly sort those who have been fully present in their training from those who have been merely "showing up" very quickly. Getting to complete takes mental as well as physical toughness in triathlon, something which my friends showed in abundance on Saturday. This sense of accomplishment carries through to their daily lives in many ways, whether dealing with complicated family issues or difficult jobs, they know they have the ability to push through obstacles and get what needs to be completed, done.

Some jobs like parenting, are never truly completed, just taken one day, age or stage at a time. Just as many athletes are looking toward their next event almost as soon as they cross the finish, success in any arena means always striving to complete the next day, phase or race better than the last. In racing as in life, this weekend taught me that all you need to do is show up and complete.

Real Food?

"Eat real food", Michael Pollen's advice seems reasonable and makes sense in terms of following a healthier diet. Real food is food that mostly looks like it's constituent parts. Vegetables, fruits, meats and grains are all real foods. Real foods don't require an ingredient label because they really don't have ingredients, they just are what they are. If a food does have ingredients, a real food has recognizable and pronounceable ingredients and not many of them either.

So what did I have for lunch today? Soy Protein Isolate, Chicory Syrup, Brown Rice Syrup, Evaporated Cane Juice, Palm Kernel Oil, Rolled Oats, Almond Butter, the list goes on, and on. My Builder's Bar is touted as "The Entirely Natural Protein Bar" but I don't think it really qualifies as real food.

Why was I eating this for lunch? Because I once again got involved in a project and didn't leave myself time to eat and get to my next appointment. My choice of lunch might have been better than something from a fast food outlet but after the soy protein the next three ingredients are all just fancy organic names for sugar and the next after that is fat. For the sake of brevity I didn't list the large number of vitamins and minerals that were also added to my bar in an attempt to make it "healthy", but I'm sure you can imagine it also went on and on.

In all fairness these bars are not intended to be a meal replacement, and my using it as such is just because I ran out of time. It does however reinforce two issues. The first is the fact that eating real food takes time. Time to shop, time to prep and time to cook. If I am committed to healthy eating I need to make the time to actually do it.

The second issue is that there are far more industrially created food-like options out there than real food. Add as many ingredients as you want, natural or not, they still aren't food, and they still are not as satisfying as real food. The natural foods folks would like us to believe that these products are somehow better for us, yet they have the same high sweetness and fat content as other convenience foods. These products are just as designed and manufactured as the stuff in the next aisle, it's just labeled and marketed to a different niche.

Tomorrow, if I want to have a lunch with plenty of protein, carbohydrates and lots of vitamins and minerals, I think I'll have some soup and maybe a sandwich. I just need to make the time.

The Stealth Holiday Season

To date entries on this blog have reflected my thoughts and opinions regarding what I am reading, studying or thinking about. They have not been about me. Granted what I think or read does reflect me to some degree, I have found that I often don't post entries because I don't have the energy to polish something up to present.

I have decided to change it up by posting more of my own struggles to maintain my health and achieve some sense of balance in my life, rather than the theory of how it should work. Theory is good but it is practice that gets us where we want to go.

I have not posted for almost a month. During that time my daughter has returned from her first year of college and there have been numerous family and other social events. I think that May-June is a sort of stealth version of Thanksgiving to New Years. Although there are no big holidays, there are innumerable opportunities to eat and socialize. Between graduations, weddings, anniversaries and just general thank God winter is over celebrations, it is hard to stay on track with an exercise plan and healthy eating. The lone spring holiday, Memorial Day, is an opportunity for food even if the "first" picnic requires a fleece vest for comfort.

I feel as though I have not been regularly exercising and definitely not eating well for over a month. I haven't had so many baked goods since Christmas. And my mood hasn't been this low in a long time. On looking back at my training calendar I was surprised to see what a clear connection there was. So today I got out there for a run, and yesterday I worked hard in spin class. My outlook is better and I feel like I am back on the right road if not actually moving forward. Thank goodness for new days.

Women's Health Week

May 10th, Mother's Day, kicked off National Women's Health Week. This event is sponsored by the US Department of Health and Human Services' Office on Women's Health and is designed to promote disease prevention and regular health screening as a means to improve women's health. The theme for the week is "It's Your Time!" and encourages all women to make time for themselves. Caring for yourself is the first step in caring for others.

Today is National Women's Checkup Day. Available at the HHS website are several tools to determine what screenings and immunizations are recommended for women depending on their age and health history. There is also a checklist which allows women to better prepare themselves for the next checkup along with a Checkup Day Pledge.

Take care of yourself. For more information visit:

• The National Women's Health Week website is here
  
• A screening tool for recommended tests and immunizations is here
• Take the Checkup Day pledge here
• Prepare for your checkup here

Be well.

Happiness

In his book, Authentic Happiness, Martin Seligman has many suggestions for improving one's happiness. As we pause to celebrate Mother's Day I thought some of his suggestions were particularly pertinent.

In referring to the past Seligman points out that "insufficient appreciation and savoring of the good events in your past and overemphasis of the bad ones are the two culprits that undermine serenity, contentment, and satisfaction." As we celebrate our families of origin remember the smiles and laughter. Possessing gratitude for the love and care others have shown allows us to look back on our past in a way that enhances our present happiness. Being thankful is not just a platitude but a strategy that promotes happiness.

Living mindfully in the present can also help us live more happily. As we quickly move about our day we are often focused on the future; what we have to do next, where we have to be in an hour, what is due tomorrow, and take little time to savor the present. Today was the first truly sunny day of the month. The flowering trees and shrubs of southern New England were in their glory. The lovely scent of lilacs and viburnam wafted through the air. In places a snowfall of petals lined the streets and driveways. I took a few moments to walk the neighborhood and really look at the flowers and appreciate the colors and smells. Savoring, fully appreciating, the gift that spring is after the long gray months of winter.

Happy Mother's Day!

No is a Complete Sentence

No is a complete sentence. This is a note I had written down during a lecture I attended last year. I ran across it today while reviewing some papers and as it did then, it struck a chord with me today. As the weather warms it seems that our To Do List and the demands on our time heat up too.

It is fun to volunteer at out children's schools or meet with friends, but when these activities become chores rather than fun it might be time to say no. As well, taking on spring household and landscape projects can be rewarding but when these projects take up all of our free time it might be time to say no again.

Saying no doesn't have to come with an apology or an explanation. Just say no. No, I am not able to do that right now. No, I can't make it. No, thank you.

The next time a request comes your way, really decide if you have the time and energy to take on the activity or project. Figure in how much time it will entail, including prep time, travel time and the actual time doing the project or activity. Decide if you genuinely want to participate. If you decide to participate, you can move forward knowing you will be able to do so fully. If you decide not to participate just say no. In doing so, you can save yourself the stress and anxiety of committing to something you do not want to do or do not have time to do.

Just remember, No is a complete sentence.

Keep Your Power

During several conversations over the past few weeks people have fretted and apologized to me about eating. They confess that they were "bad", that they ate the "wrong" foods. There seems to be an underlying fear that someone, somewhere, will hold them accountable for these transgressions and they will be punished.

Studies have shown that we make over 200 food related decisions a day. It's not just what's for dinner- it's eggs scrambled or over, white or whole wheat toast, orange or cranberry juice, coffee with cream or milk, is that milk whole, 2%, skim or soy? You get the drift. If you are making that many decisions a day there are bound to be a few that get a little off track. The idea then is to keep the vast majority of them, 80% or more on track. Whether for weight loss or maintaining good health, eating healthy foods in moderation will get you where you want to go.

Yes it is true that one decision, let's say to eat an entire bag of chips, will slow your weight loss plans, but does that make you a bad person? Does it make sense to feel you should be punished? This kind of thinking gives food more power than it deserves. It is only food. Despite what we think sometimes, food cannot actually talk. The only power food has is that which we give it.

Unfortunately there is a tendency to punish these poor food choices with more "bad" food. The thinking runs "if I've already blown it what's one more ...." This is actually abdicating further thoughtful decision making and not thinking at all. In this scenario food is given power over all our food related decisions without actually uttering a word.

So what if that bag of chips could talk, what would it say? Maybe something like "enough already, go out for a walk", or "wow, you seem stressed, go relax in the yard". You probably wouldn't hear "you are a really bad person". What you eat may reflect your emotional state, but it doesn't define your character. Keep the power on your side.

Greener Grass

While in my garden today I was listening to the many sounds around the neighborhood. Dogs barking, my neighbor happily whistling while he moved mulch and the many lawnmowers humming as the newly green grass got its first cut of the season. I got me thinking about a comparison I recently saw between a convenient and inconvenient lifestyle.

The convenient lifestyle relied on the more obvious choices such as taking the elevator, parking in the closest spot and using the remote. Some additional conveniences I hadn't thought about before included using a cordless phone, frequenting drive-throughs, using the internet to shop and hiring lawn and house cleaning services. While it may not seem like much, walking to answer the phone and then standing while talking; or getting up to change the television settings can add up to more calories burned each day. In the study cited the total effect of living an inconvenient life for a month was about 10,000 extra calories burned, enough for a 2 -3 pound weight loss.

In these difficult economic times mowing your lawn, washing your car and cleaning your house are jobs that cannot be easily expensed out to someone else. Isn't it nice to know that it may also help you improve your health?

The Elephant in the Room, Part II

Yesterday I posted about the tension that can arise between friends when one changes their lifestyle. I am sure that some friendships have fallen by the wayside after someone decides that they cannot continue to eat, drink or live in a way that is basically unhealthy. While no one wants to sacrifice a friendship, sometimes the price is too high to continue with such a relationship. Within a family however, the problem can be even more difficult. What are the costs to our relationships and to yourselves of not living in a manner that promotes our own health and wellbeing?

Last week on the Biggest Loser, Michael spoke to his father (Ron) about how he could have let his children become so obese. Michael spoke of his frustration and anger about the situation. Unfortunately, Ron really didn't have much to say besides "you have every right to be upset". This really doesn't answer the question of how could he have let this happen? I have heard similar stories from others about their tendency not to criticize their family members about their unhealthy lifestyles. Keeping the peace seems to take precedence over pushing issues related to unhealthy behaviors.

This seems especially true when it comes to our children. As parents we are often counseled to avoid criticism or anything that will undermine a child's self esteem. The critical parent is often portrayed as overly controlling and overly concerned with the image of their children as an extension of themselves. While this characterization might have merit in some circumstances, when it come to weight and lifestyle issues, ignoring a child's burgeoning weight problem and lack of exercise is only setting them off on the path to ill health and disease.

When the child involved is still young there is always the expectation that they will "grow into their weight" or they are just "big boned". While I believe that dieting is a concept which should remain foreign to a child, parents are still the final arbitrators of the food that enters the home. Parents should strive to provide healthy foods for their children and not succumb to the pressure to provide high fat, high sugar treats because the children want them or "deserve" them. I am not aware of any child who was harmed by a lack of Little Debbies. Moderation and responsibility are the keys in this younger age group.

Teenagers and young adults however, present a further level of complication. Again as parents we have been counseled and quite literally preached at, regarding the unrealistic body images promulgated by today's media. We are constantly warned about the dangers of eating disorders and societal pressures to be thin. Yet the most recent health data show obesity levels on average at 16% for American youth, with some populations running even higher. Ignoring this elephant in the room is a disservice to our children. So what is a parent to do?

While being a good role model is a great place to start, it is going to take more than that to see behavior change in teenagers. Banning of junk food and becoming the first lieutenant of the food police will only lead to resentment and the potential for excess consumption when out of the house. By broaching the subject of overweight or unhealthy eating in a nonjudgmental but never the less honest fashion, a parent may gain some insight into what the teen is thinking, what they understand to be true and they may also learn what the teen has already tried in an attempt to lose weight. Asking a young adult if they would like to change and where they would like to start, allows them to remain in control but also opens an opportunity to provide assistance and guidance.

If the teen has no interest in making changes to their lifestyle, a discussion of the family's known health history and an offer of support in the future along with keeping healthy foods available may be all a parent can do. For those requesting assistance allowing this to be the child's journey, and supporting them while they find what works for them is key. Reversing a lifestyle of poor eating and inactivity will take many starts and stops and the path chosen may not always be the one a parent might choose for themselves. While there is a responsibility to avoid harm, a parent must otherwise sit back a bit and let the teen figure out what is meaningful and doable for them. By being open to looking at a problem in a new way we as parents might also learn a thing or two from our children.

The first step however starts with having the courage to talk. Let your teen or young adult know that you love them and worry that the path they have chosen will lead them into an unhealthy future. Offer your assistance and support in a way that does not blame or shame and let them decide what to do next. Just don't ignore this elephant - in the end it makes a very big mess.

The Elephant in the Room

While I refer to the metaphorical elephant, the obvious problem that everyone is trying to overlook; it is not a totally inappropriate image. As someone who cares about my health and tries to follow a healthy lifestyle combining good nutrition and daily exercise, how do I overlook the lifestyles of others. As a wellness coach and health educator I am happy to share ideas and problem solve with those who seek my help. My difficulty comes in my interactions with friends and family. How do I discuss their weight or unhealthy behaviors? Is it any of my business? Should I just keep quiet and look the other way?

With friends and extended family my strategy has been to be a role model and resource but otherwise not offer unsolicited advice. Whether it is asking to eat in a restaurant with healthier food options or scheduling a get together after I exercise, I don't preach but I also don't get dragged into doing things that I know I will regret.

I also try to be open with my friends and family about the motivations for my lifestyle choices as well as the difficulties in maintaining that lifestyle. It is important for those looking at making changes to know that everyone has off days. The key is in not letting an off day become an off week followed by an off month. As I have posted here, some days the fear of my family's history of high blood pressure related kidney failure gets me out for my run, while on other days it is my desire to drop those last 5 pounds. They are all valid reasons and anyone considering making major lifestyle changes will have their own reasons. In fact the more reasons the better because what motivates one day might not the next.

If and when the subject of weight and exercise come up, I try to be understanding and honest with friends and family about the risks that their choices create. While not telling someone what to do, I try to encourage and support anyone in making changes. Whether it is meeting them at the gym so the weight room seems a little less intimidating or offering to share recipes, I hope that by doing and not just talking I will improve not only my own health but the health of others.