Upper Body Trouble Spots
The Hard Truth About Weight Loss
I wanted to weigh in on the timing of weight loss the right way. The honest truth is weight loss takes time. How much time you ask, depends on your individual situation. What works for one person, your friend perhaps, may not work for you. You are your own unique being. You have your own set of circumstances, challenges and talents. Thus, your body has it’s own schedule for weight loss.
I will tell you that no matter the length of time, the effort you put into weight loss will come back to benefit you. During the first few weeks, months for some of you, amazing transformations are happening inside your body that you cannot view with the naked eye. Every cell in your body is leaning and preparing for change, mitochondria are gaining efficiency in energy production and your gut is building up healthy bacteria. These are the first steps in preparing your body for weight loss.
“What we acquire without sweat, we give away without regret”
This little phrase has helped me remember that I have to “work” for results. They are WAY more meaningful if I have worked to make them happen then if they came easily and without effort. The self confidence gained from, “I did it,” is much more valuable and meaningful.
I agree with this recap on the time and effort it takes to achieve weight loss from several trainers at http://www.myfitnesspal.com article this month:
“You probably already know it can take a while to see the benefits of working out and eating healthy, but knowing something and accepting it are two different things. “Many clients will join a fitness program only to terminate too soon,” says Michael Piercy, MS, certified strength and conditioning specialist, owner of The LAB and IDEA Personal Trainer of the Year 2017. Think about it this way: “The weight that you might want to lose didn’t get there in one day, so we know that it won’t come off in a day.”
Plus, there’s the fact that losing weight really quickly isn’t a great idea. “The faster you lose weight, the more likely it is to come right back (plus some) when you stop dieting,” says Christel Oerum, a certified personal trainer and diabetes coach. “When you lose weight too quickly, you also decrease your body’s metabolism, meaning that you burn fewer calories. When you have reached your weight goal and go back to a normal, healthy diet, you may have decreased your metabolism so much that even a ‘normal’ diet will make you gain weight fast.” That’s why slow and steady is the best approach, which means 1–2 pounds of weight loss per week maximum.” – 8 Things Trainers Wished Everyone Knew About Weight Loss Article
Flat Tire Syndrome
How familiar does this scenario sound to you?
You woke up this morning with great intentions, new day, new start. You downed a glass of water as you cooked breakfast. You ate a healthy breakfast of eggs, oatmeal and fruit. At lunch , you erred on the side of grilled chicken with a huge plate of salad (even though I wanted to add in the sugar laden cranberries and opt for the fried chicken). Dinner was a quick meal of steak and vegetables before running out the door for an evening packed with carpool, and activities or errands. When you arrive home, tired and hungry later that evening, you open the bag of Oreos and finished off the whole first row.
Can you relate? You are not alone. The average person makes over 200 decisions about food everyday? It is really a lot! Each one of those choices can support or hinder your weight goals. Some days you get all the choices right 100%, and others you veer off course. Mindfulness is a BIG part of a healthy diet. Remembering that life is about balance and not perfection. Being honest with yourself is also key. Being aware of all the food choices you make each day and how they impact your total caloric intake is important. Merely consuming an extra 100 calories a day, each day, can add up to 10 lbs. of weight gain each year to your body*. Reminding yourself of this may be motivation enough to keep you focused on your goals of staying healthy and feeling your best. Rather than beating yourself up about one slip up, realize that tomorrow is another chance to start fresh and make better choices.
Have you heard of the Flat Tire Syndrome? Picture this, you are leaving work for the day and arrive at your car only to discover one of the tires is flat. Since one tire is flat, would you go around the car and slash all the other tires to make them all flat? Of course not, that would only make your situation much worse than it already is currently. The same it true for a healthy diet. When you make a poor choice (eating the entire sleeve of cookies), it doesn’t help to give into an inner voice telling you that you already blew it, so you might as well eat the rest of the package. NO! A better approach is to write off the one sleeve of cookies, put away whatever is tempting you, and choose another activity. Making a mindful choice to stop what you are doing and make a change, is a step in a direction that will build your confidence and make you proud of yourself. Each day is a fresh start.
*source Brian Wansink, Cornell Food and Brand Lab in Ithica, NY
Helpful Hints To Encourage Your Kids To Eat Well All Year
We’ve all seen the trends in our world lately, all of us are struggling to eat healthy and move more, especially our youth. In my effort to encourage others to do just that, I am always on the hunt for quality information about nutrition. Sometimes these articles show up in the strangest of places, this one from Consumer Reports. I love how this author, Karyn Repinski, “keeps it real” with her helpful hints. I remind clients that one goal should always be to have a healthy relationship with food. Some of these ideas may sound familiar, but a few may give you a new perspective on your approach as a parent or even in your own eating all year long.
“Ways to Get Kids to Eat Better in 2018: The healthiest foods for toddlers, teens, and all ages in between”
“It’s the rare kid who resolves to eat healthier foods in the New Year, but helping children consume a more nutritious diet is no doubt a goal you strive for year-round.
And for good reason. “Kids are literally built out of the foods they consume, and making sure they get the right nutrients in their diet helps them grow and develop optimally, both physically and psychologically,” says Maxine Siegel, R.D., a CR dietitian. Indeed, new research published in the journal BMC Public Health shows that healthy eating can boost self-esteem and even lessen peer problems, such as being picked on or bullied.
As beneficial as eating right can be for kids, it’s often a struggle for parents. One tip to make it easier—and to help kids develop a healthy relationship with food—is to pick your battles.
“Encourage your children to eat well day-to-day, and don’t worry if they have a cookie now and then,” says Amy Keating, R.D., another CR dietitian.
Here are 11 more tips to try for kids of all ages:
Expose Kids to Healthy Foods
When it comes to getting kids to accept and like a healthy food, repeated exposure is key, according to a December 2017 review of 40 studies on how infants and young children develop food preferences, especially for vegetables and fruits.
“There’s a robust evidence base behind this method, so don’t give up,” advises the lead author, Stephanie Anzman-Frasca, Ph.D., a researcher in the department of pediatrics behavioral medicine at the University of Buffalo.
Kids’ eating preferences often change, so even if your children initially refuse to take a bite, they may become more receptive after a few months of seeing these foods on the table. Continue exposing them to a variety of healthy foods even when they’re older. To be effective, healthy eating behavior needs to be reinforced throughout childhood and adolescence.
Avoid Being a Pushy Parent
Your job is to provide a balanced meal; half the plate should be filled with fruits and vegetables, a quarter with healthy carbohydrates, such as whole grains, and another quarter with protein. Your kids’ job is to decide what and how much to eat, says Deborah Salvatore, R.D., a nutritionist at Stony Brook Children’s Hospital in Stony Brook, N.Y.
But parents often push their children to eat all of the food on their plate at a meal, even if they say they’re full. In a University of Minnesota study that investigated the practice, up to 60 percent of parents required their adolescents to clean their plates and restricted eating when they didn’t.
“Force-feeding really messes with a child’s hunger cues, interrupting their ability to listen to their body and know if they’re hungry or full,” Salvatore says.
Plus, studies show that kids react negatively to pressure and often end up disliking the food they feel coerced into eating.
Let Little Kids Play With Their Food
Touching, smelling, and playing with food is a desensitizing technique that allows kids to become comfortable enough to try—and accept—new foods.
“It’s especially effective with picky eaters,” Salvatore says. She also suggests considering a reward jar. Follow the one-bite-and-swallow rule, then provide a nonfood reward when the jar is both halfway and all the way full.
Put Healthy Foods Within Reach
Most kids will reach for the chips if the grapes haven’t been washed or the red peppers need slicing, which is why Keating suggests going the extra mile and preparing fruit and vegetables so they’re ready to be eaten.
“Store them in glass containers that are placed front and center in the refrigerator, so they’re easily accessible,” she says.
Piggyback Vegetables With Other Healthy Foods
According to the Centers for Disease Control and Prevention, kids are eating more fruit but 90 percent still aren’t eating the recommended three daily servings—that’s 2 to 3 cups—of vegetables.
It’s no secret that kids’ preferences for veggies are generally low compared with other foods. So try combining them with healthy fats, protein, and grains—for instance, loading pizza with peppers and broccoli, adding greens to smoothies, and preparing sandwiches with lettuce and tomato. This makes them more palatable and challenges the notion that healthy foods aren’t tasty or satisfying.
Get Kids Busy in the Kitchen
Kids who cook tend to eat more healthfully, according to a University of Alberta study involving fifth-graders. Researchers found that children who helped prepare meals chose fruits and vegetables more often than their noncooking counterparts. (Vegetable preference, specifically, was 10 percent higher among kids who cooked.)
Kids who cooked also showed more confidence in their ability to choose (and eat) healthy foods at home and at school.
Eat Together as a Family
Children and adolescents who share family meals three or more times a week are more likely to eat healthier and be in a normal weight range than those who eat with their families fewer than three times a week. That’s what a review of 17 studies published in the journal Pediatrics found.
The benefits of breaking bread together last for years, reports a new Canadian study that followed kids from 5 months old to age 10. Researchers found that those who ate with their families at age 6 were more physically fit and drank less soda when they were 10.
Tune Into Teens’ Ideals
Aligning healthy eating with important and widely shared adolescent values like freedom from adult control and the pursuit of social justice may motivate teenagers to clean up their nutritional act.
Researchers from the University of Chicago Booth School of Business suggested healthy eating as a way to take a stand against manipulative and unfair practices of the food industry—such as engineering junk food to make it addictive, and marketing it to young children. As a result, they saw a 7 percent increase in the rate at which eighth-graders opted to forgo sugary drinks in favor of water, and a 11 percent increase in the rate at which they opted to forgo at least one unhealthy snack in favor of fruit, carrots, or nuts.
From a nutritional perspective, that’s a 7 percent reduction in total carbohydrate consumption and a 9 percent reduction in sugar.
Hold the Soda
A recent review of 30 studies published in December in the journal Obesity Facts found a significant link between drinking sugar-sweetened beverages (soda and juice) and weight gain in children.
That’s not surprising considering that a typical 20-ounce soda contains 15 to 18 teaspoons of added sugars and upward of 240 calories—and that 30 percent of kids drink two or more sugary beverages a day, according to the National Center for Health Statistics.
A better alternative to soda and juice is carbonated water or plain still water with a splash of a favorite juice or a squeeze of lemon or lime to make it more appealing.
Tell Them the Downsides of a Bad Diet
If the health dangers of a poor diet—obesity, diabetes, and heart disease—don’t keep older kids on the nutritional straight and narrow, appeal to their immediate self-interest.
For instance, school is tough enough; kids don’t need to be undermined by a bad diet. A new review from RMIT University in Australia of the impact of junk food on teenagers found that a diet high in fat or sugar could have pronounced and enduring detrimental effects on cognition, behavior, and learning—including the mental skills that help them manage time, pay attention, and generally get things done (like a book report or science project).
Get Kids Off the Couch
Exercise improves the cognitive control that helps initiate and maintain behavior like choosing to pass on junk food, explains Megan Herting, Ph.D., a behavioral scientist at the University of Southern California and an expert on exercise and the teenage brain.
If your kids don’t enjoy exercise, encourage them to buddy up with a friend who does. A study at Cincinnati Children’s Hospital Medical Center found that when kids palled around with physically active friends, they were nearly twice as likely to be active themselves.”
Karyn Repinski is an award-winning freelance writer who contributes to Consumer Reports on a range of health-related topics. Based in Brooklyn, N.Y., she has covered health, beauty, and nutrition for the past 25 years and has held senior positions at several national magazines.
Spots Still Available…Come Join Our Nutrition Workshop!
These next two days are the last chance to sign up for the Nutrition Seminar. Join in our discussion and exploration of nutrition topics in the news lately. See information here:
Back to You Trails Seminar
This Saturday 9:30-10:30am at Trails Recreation Center.
You must register online at trailsrecreationcenter.org, class #465 or in person at front desk of Trails center. Registration Deadline: Thursday, September 21st at noon.
Clementine Wild Rice Salad
Consistency is what I encourage! You will not completely undo nor redo your life in one day and the same is true for eating healthier. Pick the path and make your long term goal and then go for it one day at a time. New habits take time to develop and stick, so treat every day as a new day to make good choices. I can certainly create a lot of damage in 15 minutes of eating poorly, but I move on the next day and make good choices to get back on track with healthy eating habits. Even if it is not the popular or common choice of the people surrounding me, I can only control what goes in MY body. I won’t let some one else’s choice to indulge become my choice. I will be in control my choices, even if they are not the same ones my friends or family choose. This is my body and my choice. Master the day.
This is on my plate for lunch today. Clemetines are one of my favorite snacks, but why not in a salad. Easy, make ahead directions too. Make it for lunches next week!
Clementine-Wild Rice Salad
12 clementines, peeled and sectioned
1 6-ounce can sliced water chestnuts, drained
2 bunches green onions, sliced thin
2 cups cooked wild rice, chilled
1 cup mint leaves (optional)
1 cup cilantro or Italian parsley leaves (optional)
1/4 cup rice vinegar
juice of 1 lime
1/2 cup mayonnaise, or to taste (optional)
3 cups shredded Chinese cabbage, chopped romaine lettuce or baby spinach leaves (or a combination)
Combine all ingredients except the greens and mix thoroughly. Toss with the greens and serve.
Note: To make ahead, combine everything but the greens and chill. Toss in the greens at the last minute.
Week’s Motivation: I will beat her!
I will beat her.
I will train harder.
I will eat cleaner.
I know her weaknesses.
I know her strengths.
I’ve lost to her before,
But not this time.
She is going down.
I have the advantage
because I know her well.
She is the old ME!
She is tough, but you are tougher. If you need a quick Valentine’s Day recipe, check out my chocolate truffles as a family dessert.
Weekly Motivation 3: Stress
Despite common beliefs, stress can be a BIG influence on metabolism. It freezes your body. Now, who doesn’t have stress in your life? Nobody, right? THE GOOD NEWS: Stress can be changed and influenced. We have to be aware of it and make small changes to reduce it. Here is a quick, small way to reduce the effects of stress on your body.
Force your body into a state of calm.
Your body already has a built-in stress reliever, it’s just a matter of tapping into it.
“Focus on your breathing, put your feet flat on the floor. Smile even if you don’t feel like smiling,” Humphreys advised. “Tense your muscles then let them go, then tense them again and repeat. Relax your body and a lot of people will find your emotions will follow.*”
No better time than the present to do it..so take a few minutes and do it now. Even if you are not feeling stressed, knowing that you have a way out of it, is huge! Get in the habit of doing this several times a day and when stress hits, you will be ready with a remedy.
*source – Humphrey’s
Motivation Coming Your Way:
I have purposely not jumped on the bandwagon of the “New Year’s Resolution’s” this year. That is because I believe you can begin healthy habits and focus on nutrition any time of the year..not just in January! I am here to help you with those goals, just reach out to me.
You are inundated with information right now, magazine headlines, gym membership specials, grocery store displays touting ways to loose weight and get in shape. Everywhere you look it is blaring you in the face.
Instead, I hope to add some motivation and inspiration this month to help you make sense of the hype and keep on track. So, every week, I will post a tidbit of information to help you stay on track.
Here’s one for you today:
Laughter is the best medicine. Life is often way to serious. Find a way today to laugh!!! Not only will it put a smile on your face, it lowers blood pressure, reduces stress, lightens your mood, and on and on.
Back To School Means…BTY Time!
This time of year, as we get fall back into routines of school, work, and life, is the perfect time to make lifestyle changes. Changes that will get results and are long lasting and focused on you.
Time to bring the focus Back To You (BTY)
BTY: Small Group Coaching from eatlivefit.net
As a Certified Nutrition Coach, I will provide online support through weekly conference calls, videos, a private social media group, and motivational texts. Topics include:
Eating real food, limiting additives
How to balance the right fats, protein and carbohydrates
Keys to avoiding sugar and cravings
Helpful hints to make every meal simple and nutrient dense
and much more…