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Wednesday, April 8, 2009
Tuesday, April 7, 2009
Fit, Fit, Fit, Fit, Fun!
I recently attended a small workshop with the lovely, vibrant fitness expert, Sonni Tallant. Although she shared a number of tips with us--including how to change or emotional state on the count of three--the one that has really stuck for me is the "fit-fit-fit-fit-fun!" nutrition guideline.
Just in case it's not obvious, the "fits" and the "fun" refer to the quality of the food that you need to eat in order to maximize health (including weight loss if you're heavy and weight maintenance if you're not). According to her model, 80% of what you eat should be good for you (or fit foods), whereas the other 20% should be fun. Fun, of course, is a matter of taste.
This approach to eating seems a little more forgivable and sustainable than programs that cut all of one thing (say fat) or all of another thing (say carbs).
It's also easy to remember: fit, fit, fit, fit, fun!
80% fit (which includes fruits, vegetables, whole grains, etc.) and 20% fun (which can include steak, fish, an ice cream sundae, or, if you're lucky, more fruit, vegetables and whole grains). I happen to think most fruits are heavenly, but, then again, I also happen love brussels sprouts!
Anyway, give it a try. All you need to remember are the proper proportions (fit, fit, fit, fit, fun) and have more than a passing awareness of what you're putting in your mouth!
Just in case it's not obvious, the "fits" and the "fun" refer to the quality of the food that you need to eat in order to maximize health (including weight loss if you're heavy and weight maintenance if you're not). According to her model, 80% of what you eat should be good for you (or fit foods), whereas the other 20% should be fun. Fun, of course, is a matter of taste.
This approach to eating seems a little more forgivable and sustainable than programs that cut all of one thing (say fat) or all of another thing (say carbs).
It's also easy to remember: fit, fit, fit, fit, fun!
80% fit (which includes fruits, vegetables, whole grains, etc.) and 20% fun (which can include steak, fish, an ice cream sundae, or, if you're lucky, more fruit, vegetables and whole grains). I happen to think most fruits are heavenly, but, then again, I also happen love brussels sprouts!
Anyway, give it a try. All you need to remember are the proper proportions (fit, fit, fit, fit, fun) and have more than a passing awareness of what you're putting in your mouth!
Words Matter
So, how many times a day do you think to yourself, 'I'd really like to lose some weight.' Or when someone offers you a bagel and cream cheese, how often do you say, "No, I'm trying to cut back." Or when someone asks you what you're doing tonight, you respond, "I hope to go work out."
Well, I'd like to be the Queen of England, I've been trying to be a nicer person for years (my sister can tell you how well that's working for me), and I hope that I'll win the lottery!
Try this on for size. I am going to lose weight. Feel different? I am cutting back. I am going to the gym.
Words matter. Choose the ones that serve you, not the ones that perpetuate your struggle.
Well, I'd like to be the Queen of England, I've been trying to be a nicer person for years (my sister can tell you how well that's working for me), and I hope that I'll win the lottery!
Try this on for size. I am going to lose weight. Feel different? I am cutting back. I am going to the gym.
Words matter. Choose the ones that serve you, not the ones that perpetuate your struggle.
Monday, April 6, 2009
Trigger Foods
When I was a teenager, I had friends who went to OA (Overeaters Anonymous) meetings. The premise there is that you are powerless over certain foods and, like members of AA (Alcoholics Anonymous), you make the decision to abstain from a particular food, for life. At the time I thought, 'This is ridiculous--I am more powerful than any food!'
As I have aged, I realize that during periods of my life, I am powerless in the face of certain food. Last season it was Chocolate Chip Oatmeal cookies. This season, it's Once Again Organic Crunchy Peanut Butter (no salt added).
"It's organic, how bad can it be?" you ask. Pretty bad when you're eating it off carrots, fingers, spoons, knives, or anything else to which you could get it to adhere!
It was to the point that every time I walked by the counter, I would have to have a bite (or two). And when Michael (my partner) would empty a jar (leaving at least a tablespoon around the edges), I would oh so generously offer to clean it out for him. My tool of choice was usually a spatula.
Once I admitted that I was indeed powerless in the face of this particular food, things got better. With much chagrin, I asked Michael to 1) put the peanut butter away in a cabinet that I rarely use and 2) put dish soap in the pseudo-empty peanut butter jar and fill it up with warm water.
Fortunately for me, Michael is wonderful and agreed without even so much as a smirk.
I have other triggers, but this season peanut butter is the killer. It's deadly not because it's lacking in nutritional value, but because we keep it in the house. Most of my other trigger foods are easier to avoid--such as the "healthy cookies" that I made 36 batches of (and ate) last year when I was going up for tenure, the Dark Chocolate Dove pieces that I would occasionally keep stored in in my desk, or the chocolate croissants at the Dirt Cowboy.
A trigger is not a certain type of food (although most of mine involve lots of sugar and/or fat), but any food that you feel like you have to have whenever you see it. In fact, whenever you have to have anything, you are out of control. And when you are out of control, you are--effectively--powerless.
My first step, like my friends from OA, was to identify the foods not only that I ate uncontrollably, but also triggered the overeating of other foods. The second step was to avoid the ones that I could--that is, I stopped making cookies, I walk down the other side of main street when going into town, and I steer clear of the candy isle at CVS--and make contingency plans to help me deal more effectively with those that I couldn't. The third step, which was probably the most difficult, was realizing that when I couldn't manage it on my own, it was perfectly okay to ask for help.
As I have aged, I realize that during periods of my life, I am powerless in the face of certain food. Last season it was Chocolate Chip Oatmeal cookies. This season, it's Once Again Organic Crunchy Peanut Butter (no salt added).
"It's organic, how bad can it be?" you ask. Pretty bad when you're eating it off carrots, fingers, spoons, knives, or anything else to which you could get it to adhere!
It was to the point that every time I walked by the counter, I would have to have a bite (or two). And when Michael (my partner) would empty a jar (leaving at least a tablespoon around the edges), I would oh so generously offer to clean it out for him. My tool of choice was usually a spatula.
Once I admitted that I was indeed powerless in the face of this particular food, things got better. With much chagrin, I asked Michael to 1) put the peanut butter away in a cabinet that I rarely use and 2) put dish soap in the pseudo-empty peanut butter jar and fill it up with warm water.
Fortunately for me, Michael is wonderful and agreed without even so much as a smirk.
I have other triggers, but this season peanut butter is the killer. It's deadly not because it's lacking in nutritional value, but because we keep it in the house. Most of my other trigger foods are easier to avoid--such as the "healthy cookies" that I made 36 batches of (and ate) last year when I was going up for tenure, the Dark Chocolate Dove pieces that I would occasionally keep stored in in my desk, or the chocolate croissants at the Dirt Cowboy.
A trigger is not a certain type of food (although most of mine involve lots of sugar and/or fat), but any food that you feel like you have to have whenever you see it. In fact, whenever you have to have anything, you are out of control. And when you are out of control, you are--effectively--powerless.
My first step, like my friends from OA, was to identify the foods not only that I ate uncontrollably, but also triggered the overeating of other foods. The second step was to avoid the ones that I could--that is, I stopped making cookies, I walk down the other side of main street when going into town, and I steer clear of the candy isle at CVS--and make contingency plans to help me deal more effectively with those that I couldn't. The third step, which was probably the most difficult, was realizing that when I couldn't manage it on my own, it was perfectly okay to ask for help.
Water - How Much is Enough?
The conventional wisdom on how much water you need to be healthy and hydrated is 8 cups (or 64 ounces) a day. But it's important to note that that's for the average person. Think about it, wouldn't it make sense that someone who weighs 120 pounds would probably need to drink less water than someone who weighs 220 pounds? If you think yes, you're right. Basically, you should drink 1/2 of your weight everyday in ounces. If you weigh 120 pounds, that means you need to drink at least 60 ounces of water a day. If you weigh 220 pounds, you need 110 ounces a day! Big difference.
The good news is that herbal tea (not decaf tea) can count towards your daily water intake. You can also add flavors to your water, such as a splash of lime, lemon, raspberry, mint, or even cucumber! And the jury is now out (again) on whether carbonated water actually leeches calcium.
The bad news, however, is that soda, alcohol, caffeinated beverages (and even decaffeinated beverages) actually dehydrate you!
So, figure out what you weigh, do a couple of quick calculations, and drink up!
Note: according to some scientists/nutritionists, drinking cold water actually burns more calories than warm water, as your body has to work harder to warm it up!
The good news is that herbal tea (not decaf tea) can count towards your daily water intake. You can also add flavors to your water, such as a splash of lime, lemon, raspberry, mint, or even cucumber! And the jury is now out (again) on whether carbonated water actually leeches calcium.
The bad news, however, is that soda, alcohol, caffeinated beverages (and even decaffeinated beverages) actually dehydrate you!
So, figure out what you weigh, do a couple of quick calculations, and drink up!
Note: according to some scientists/nutritionists, drinking cold water actually burns more calories than warm water, as your body has to work harder to warm it up!
A New Spin on Accountability
I'm not sure how it works, but it might be interesting for those people who need a little bit of incentive, in any area of their life: StickK.
Sunday, April 5, 2009
A Little Vindication Goes a Long Way
Last night at a family dinner, I mentioned my new blog topic. Almost immediately, Women 1 said something along the lines of, "The last ten pounds are really challenging. I've been having real difficulty with it." Then, Woman 2--who has one of the biggest heart of anyone I've ever known--said, "Do you really need to lose 10 pounds, (insert Woman 1's name here). I just don't see it." Woman 1 simply nodded and looked away.
Score.
Score.
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