Tag Archives: diet

Physical Fit: The negative about body positive

What I am about to say is by no means original or earth shattering. It just isn’t. I’m not the first to notice some of the less healthy bits that have come about due to what has been dubbed the “body-positive” movement.

Now, before anyone starts in on their defense rebuttal and argument strategies (which everyone in this day and age is wont to do, because we don’t actually listen anymore… but that is a different post for another day) hear me out… or read me? Or whatever…

The movement has been called Body Positive because it was intended to promote appreciation for the natural form without being forced to the ideals of a society that appears to be entirely divorced from the reality of the human body. It was a movement to combat the push to get people to make unhealthy choices about their eating or behavior merely because their own physical appearance was outside the perceived ideals of society. It’s a great philosophy… on paper… in an ideal world. For the most part, I agree with the premise of being positive and feeling good about who you are without having to harm yourself physically trying to fit into unrealistic silhouette. I do not think that everyone should look the same or even be forced into the unnatural confines of a body that is unhealthily restricted or genetically impossible. Women (and men) have had society’s physical expectations thrust upon them since, probably, the dawn of time. The sense of what is or isn’t attractive (if we believe all those science types) should be defined by that which makes for healthiest reproduction and genetic superiority. Yes, I said that. Where it all seems to have gone a bit tits-up was when the definition of “success” was less about the superiority of physical genetics and more about Who’s Who (back when you couldn’t purchase your way into the register).

So, as a species we went from strongest, healthiest, most likely to survive to reproductive maturity… to whatever was the most popular and most in the public eye, regardless of physical health. Technically, this is probably still about what was at one point going to survive or at least make the most attempts at reproduction (popularity and financial success/stability can work their wiles on many). This resulted in some fairly ridiculous fashion trends that included emaciated appearances or even the complexion and frailty of tuberculosis. And don’t let’s get started on corsets for women and men. The human race has pursued some seriously peculiar trends. Still, times change, attractiveness and fashion changing right along with them. Eventually, the time came that people got fed up with the unrealistic and unhealthy expectations.

All of a sudden, people were encouraging young women… and men… to focus on being healthy and appreciating their body rather than adopting unhealthy practices in attempts to replicate body proportions that are frankly impossible to achieve with merely a good diet and exercise program. Many people started appreciating their own bodies and sharing that with others (thanks, social media). The Body Positive movement encouraged people of all types and shapes and sizes to appreciate what is good and healthy about their own bodies rather than being self-critical and self-loathing based on societal expectations. The movement created an upwelling of acceptance and a cheer heard from normal, average, non-supermodel bodies around the world said “Go us!”

What could possibly go wrong with that?!? Well… like any good, positive, and supportive trend, there is always the “over-do-it” principal and, of course, the backlash. Anything that humans create that is healthy will generally be taken to an inappropriate extreme and used improperly by some. And that, my friends, is pretty much what happened. For all the great job that being positive about our bodies did to combat eating disorders, body shaming, and dispelling the myths of only “thin can get in,” there were those who used those good intentions in supporting, validating, and maintain frankly unhealthy habits. Healthcare professionals were lambasted for certain recommendations for patients who could benefit from healthier lifestyles as being demeaning and “fat-shaming.” While I do not claim that all healthcare professionals are without flaw, I also believe that they try to work towards the best health outcomes of the patients in their care. Most (though definitely not all) health providers base their diagnostics and recommendations on more than general appearance or the visible expectations of society. So, when they suggest certain actions, it isn’t just because they think you look unpleasant in your clothing (or out of them). Usually, it also has something to do with lab results. Additionally, the attempts to be more positive about all body types, sizes, and shapes had the back-lash effect of what some called “skinny-shaming.” Folks who might be more in line with thinner ideals or even more on the underweight side started catching some of the negative comments and frankly critical feedback. From the days where the “chubby kid” got bullied, the shift has come to making insulting comments about people who have difficulty putting on the extra pounds. For those who might say, “Hell, I’d love to have that problem…” it can be a very serious issue that results in bone deterioration and other health concerns.

Additionally, the word “diet” became a focus for anger and people said that you cannot follow a diet and be body positive. I get where they are coming from, I think. After years of crazy crash diets and ridiculously extreme weight-loss programs that took people to levels of starvation and encouraged eating disorders, the word diet became a word that meant cutting OUT or cutting caloric content significantly. Let me say this: “Diet” refers to any program or menu of suggested eating. Diets can be constructed to gain weight. Diets can be developed to address particular health conditions. Telling someone who actually does embrace their own healthy body (whatever that body looks like) that they are not body positive because they are following a diet is as bad as those who the body positive movement originally arose to combat… and now… I need to stop that rant.

What is my point? I guess what I am trying to say is that good ideas with the best of intentions can always be taken to an unhealthy extreme or abused. That doesn’t mean we should just toss them. However, it does mean that perhaps we should take them back to the purity of the original intent. Healthy is where it is at, folks. The measure of health is not always immediately visible to the eye, and we need to remember that. We do not need to ascribe to what society says we have to look like to be accepted or feel good and confident about who we are. That doesn’t mean we have a blank check to make poor decisions about our health and ignore everything that our primary care provider (or specialist) says that might be uncomfortable to hear. Feel good about doing the things that you enjoy. Let go of the self-conscious crap that says you have to look a certain way to be happy or healthy. What works for one doesn’t work for all. Learn to love what is realistically healthy for your physical and emotional make up and work towards that goal. That is the best way to be positive.

 

Physical Fit: Surviving the Holidays without Losing My Mind or All My Willpower

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It is that time again… Well, it is that time for me again. Starting in the first days of air getting crisper, sweaters and hoodies making their appearances all over, and the epidemic of pumpkin everything, I start to feel that budding anxious feeling of pounds creeping back onto my body. My email is full of “The 7 Ways to avoid Holiday Weight Gain…” and “Follow these 17 Simple Rules to Avoid All Happiness this Season but at Least You Won’t Gain 50 Pounds Before New Year’s…” I can feel the panic and guilt sliding into my mind.

It’s true. Many a willpower has fallen before an overflowing display of favorite holiday treats and fountains of celebratory beverage. Even when I am being my most cautious and careful, I’m pretty sure that the increased caloric volume of the actual air is working against me. Every year, I promise myself that I can and will resist the holidays and their overabundance of tasty goodness. I will resist the urge to snuggle up before fire instead of getting out for my run and workout routine. Yet, I hear the fallen angel on my shoulder whispering softly things like, “It’s just once a year…” or “It’s the holidays. That negates calories and fat…” Um… yeah, get thee behind me betrayer! And so goes my struggle, much as the rest of the world. So, at least I know I am not alone. How do I know?

Well, as it happens, I read. A lot. Sometimes I even read for pure enjoyment without any graphs or statistics or comparison studies… Unfortunately, I read a lot of incredibly dry (at least to some opinions) scientific journal type articles and medical journals. Thanks to my (incredibly) pedantic reading choices, I actually came across an article in the New England Journal of Medicine that clearly defined exactly how much of a detriment that the Eat-All-The-Things season is to our health, wellbeing, and bathing suits.

Turns out, instead of setting our resolutions for better fitness and health with the clock restarting at December 31st, we should be thinking about bettering our habits starting at the end of September (Helander, Wnsink, & Chieh, 2016). According to the scientists who made a study of weight gain during the holiday season in three countries in the northern hemisphere, people are at their lowest weight during early October. Starting sometime before All Hallow’s Eve, the weight starts to increase and the average does not appear to get back to the pre-TrickorTreat days until sometime in April. The highest weigh-in on average was New Year’s Day. So, it seems that people above the equator start packing on the pounds (as much as 5 additional pounds on average) when the bulk candy starts hitting the aisles and doesn’t start depleting until Gym-crowding Month (or Gym-tending Season).

Makes you wonder… Is it just the availability of the sugary sweets and sugar plums dancing? Maybe not. There are a number of contributing factors that seem to be in play. Aside from the candy, cookies, and pies, there are multiple opportunities for celebration that surround gorge-fest food extravaganzas. It isn’t just the sweet-teeth out there that are in danger. Turkey and dressing with all the accompanying starchy sides make Thanksgiving a quagmire of dietary ruin. The unending calendar of holiday gatherings with all the favored seasonal treats beckons. Every time you turn around, people are getting together to celebrate the season, and it usually involves munchies… and drinks. Yep, that’s a definite part of the equation, specifically the equation that keeps adding numbers to the scale. Alcohol consumption definitely adds to the caloric intake. Egg nog, holiday punch, mulled wines and meads, and celebratory champagne toasts are everywhere you turn.

Then, there is the weather. It is dark later and gets dark earlier (remember, we are talking about the northern hemisphere). It’s harder to get out in the dark and cold for that early morning workout, and the cool and dark of the evenings make working out at the gym or a run less appealing than being home in front of a fire with snuggly clothes, a book, and some warm mug of your choice. And speaking of temperatures, the fashion options aren’t helping matters. Big fluffy hoodies and slouchy sweaters hide a plethora of inconvenient waistline issues. The beach-ready body that was shown off with form fitting styles and skin-baring swimwear is now safely camouflaged by woolen knits and multiple layers. “I’m not fat… I’m big sweatered.” I’m not body-shaming anyone, and some of those cooler weather styles are just legitimately adorable. However, it does make it that much easier to lose sight of our health goals as well as those waistline goals we’ve been working towards so diligently when they were more visible. (It does make me wonder if a follow up study could be done to see what the trend is for the folks Downunder.)

And now for the feels… Who are my emotional eaters out there? I can sense my people. I know that you are waving at me across the ether… or else hiding under your keyboards with your hoard of stashed Reese’s Cups saying “Nothing to see here! Move along!” The point is, I totally get it. My emotional eating isn’t depression or sadness, it is boredom and stress. Unlike some who soothe the wounds with pints… quarts… ok, gallons of Ben & Jerry’s, I am more likely to go reaching in the larder and fridge for the cure to the stress monkey hanging on my back. I’ve talked about my boredom eating previously, but I shall now propose a different scenario. The hordes of holiday visitors have landed upon the shores of the abode. Is the house ready? Is the food prepared? Is it the right food? Are there sufficient items for all, including the allergies and medical restrictions? Are you preparing that dish that is a family heirloom quite the way the ancestors prescribed…? You get the idea. All the thoughts are currently perking, bubbling, boiling, and smoking inside my cranium making the peace and good cheer… well, not so much. Rampaging around the kitchen and house trying to address all the imagined fires popping up, my hand sneaks out to grab a crisp or a spoonful of some concoction or possibly a chocolate whatnot. I mean, I have to taste it to make sure it is all right… right? Well, the occasional bite and crisp becomes mindless hand to mouth exercise that increases my food intake by an unknown amount because it was precisely that… mindless. I didn’t actually pay attention. Heck, I probably didn’t even taste it. And while we are in the kitchen trying to prepare the feast often with unsolicited advice or critique from helpful others, it might not be so unusual to find a shot, a glass… a second bottle of various liquid remedy being imbibed. It’s the holidays. Just trying to keep the peace here! The point being, aside from the added calories, stress doesn’t help when we are trying to keep the figure and fitness we achieved pre-Labor Day. On top of which, the addition of the happy sauce sometimes clouds us to the amount of food we are washing down with the cocktail(s).

So, those are the struggles. What are the fixes? I’ve read a lot on that as well. Summarizing some of the most helpful tips would be one word: Mindfulness. Mainly, be aware of what you are doing and be present in the moment. That will help a lot of the automatic feeding. Most of the experts say to indulge (not overindulge) in your favorites, but leave off on the holiday dishes that generally are a “Meh” for you. It isn’t necessary to eat everything. One of the no-brainers that I know I am guilty of myself is the “saving myself for” syndrome. Knowing I have a party, get-together, or buffet of treats on the horizon, I find myself skipping meals to save the calories for the goodies. The problem with that would be that I’m so ravenous by the time I get to the feast that I eat way more of everything than I would have otherwise. Better to maintain a nice balanced and healthy feeding schedule.

Watch the cocktails. Seriously, there are way more calories consumed in our celebration shots than we give credit. Remembering to rotate non-alcoholic beverages, water, or seltzer for a happy fizz will help decrease the amount of booze calories without pooping on the party.

The stress eating and drinking… this is my big one, and I have a couple of big allies to help on this one. First of all, keeping a decent sleep schedule despite the parties is a big one. With packed schedules and various obligations hitting at the end of the year, it is sometimes more difficult than usual to catch the Zzzz’s, but I know that I am trying to maintain a healthy circadian rhythm and follow the good sleep hygiene habits I’ve worked on this year. I am hopeful that will help me keep on track. And, of course, my physical fit… While my workout routines and running have been fueled by a desire to be less horrifying when naked, I have found that the physical activity (specifically the aerobic portion) also keeps me sane and less at risk of dissolving into a fanged she-beast ready to bite the heads off unsuspecting family and friends. I know, there are those of you out there saying “If I had to run a mile, something better be about to bite me…” but I promise there is science behind my madness. It turns out that several studies have been done showing that aerobic exercise increases brain activity, specifically of the alpha wave variety (Bergland, 2015; Crabbe & Dischman, 2004; Gutmann, et al., 2015). In fact, during and immediately after aerobic exercise (the kind where you breathe harder and your heart rate goes up) alpha wave activity significantly increases, much like meditation. So what? It turns out that this particular type of brain activity is what happens when we are in idle, drifting, daydreaming, or meditating. The impact on creativity has been shown in studies as well as the use of this type of thought pattern in treating anxiety and depression. Voila! I brought it back to the point without flying off planet. Keeping up with your exercise routine with some aerobic activity involved can help with holiday blues or seasonal angst. Meditation is all well and good, but when you have the house full of people, running (quite literally) away might be more effective than trying to find alone time to get in some “Ohms.”

delicious-how-grinch-stole-christmasI think I have a game plan, now. At least I have a fair assortment of options and strategies to help me get through the season. Actually, if I rope in a few teammates and coaches to remind me when I start wandering off the path, I should get through fairly unscathed. Enjoy your holidays!

 

Bergland, C. (2015). Alpha Brain Waves Boost Creativity and Reduce Depression. Psychology Today. Retrieved from https://www.psychologytoday.com/blog/the-athletes-way/201504/alpha-brain-waves-boost-creativity-and-reduce-depression

Crabbe, J., & Dischman, R. (2004). Brain electrocortical activity during and after exercise: A quantitative synthesis. Psychophysiology, 41(4), 563-574. http://dx.doi.org/10.1111/j.1469-8986.2004.00176.x

Gutmann, B., Mierau, A., Hülsdünker, T., Hildebrand, C., Przyklenk, A., Hollmann, W., & Strüder, H. K. (2015). Effects of Physical Exercise on Individual Resting State EEG Alpha Peak Frequency. Neural Plasticity, 2015, 717312. http://doi.org/10.1155/2015/717312

Helander, E., Wansink, B., & Chieh, A. (2016). Weight gain over the holidays in three countries. New England Journal of Medicine, 375(12). Retrieved from http://www.nejm.org/doi/full/10.1056/NEJMc1602012

Physical Fit: Well-meaning saboteurs…

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It is so very important that you keep the right sort of approach to any positive change, but as important to your self-talk and mindset is the natural supports that you have around you every day. No matter who you are and how confident you believe yourself to be, each and every one of us upon taking those first toddling steps into healthier choices need cheerleaders and the occasional guardians. We need the positive reinforcement and the positive influence. Why? Because habits are hard to break and hard to form. It is difficult enough to decide to cut a favorite treat (or even just cut down on same) or get up earlier to make sure you get in a workout before your day gets so out of hand that you can’t even visit the restroom without your message alerts or phone exploding.

One of the most difficult parts of any change you elect to make is that you are not the only inertia faced in the process. Change is hard enough when you are working on your own resistance to long-term habits and poor choices. The additional problem is that the people in your life may also be resistant to that change. Everyone gets used to certain patterns and expectations. It’s comfortable. It is something you can count on through thick and thin… or maybe not so thin. It is not simply a situation where the people in your life want you to remain miserable and unhappy. It is just that they have gotten used to you in a certain form and function and any changes that you make in your normal appearance or behavior may upset their own fragile status quo. There is an underlying, subconscious (yes, I know it is redundant) fear that if you change, you won’t be the same person anymore. You will destroy the expected norms, and they won’t know you the same way. Consciously, the people who love you may see that this is a positive change that you are making, but beneath it all, they are unsure how they will like this “new you.”

Think about it. I’m sure you have seen television and movie stories all about this type of scenario. Enter pudgy, geeky, awkward Sally or Billy. They are the best friend or the confidant or the unlicensed therapist or confessor for their entire social group. Bless them. They are the person to whom everyone goes when they need to “run something by.” They have served as the plus one when the date fell through, but they always knew they were never the first choice. So, Sally or Billy with or without assistance of a fairy godmother/father goes through the extreme makeover. And just like that *poof*! Sally is stunning, and Billy is beautiful. They look like Venus and Adonis. Their friends who were shining in comparison before are fading as these ugly ducklings turn into swans. Now, on occasion the physical and superficial transformations also come with an attitude adjustment that may or may not be so very positive. On the other hand, it is entirely possible that the change of personality may be merely perceived by their friends and not truly what has occurred. The point being that all the friends who have relied on Sally and Billy this whole time feel that they have been robbed of a rock-like figure in their social circle, and it destabilizes their tiny world… And so it goes. You know the tale. It is the Cinderella story or Emma (for my Jane Austen fans). However, that is fairy tales and Hollywood. It is a cautionary piece to keep us grounded and remembering that what matters is what is inside and to not let alteration of the superficial or circumstance change who we are. The underlying message is, of course, that everyone can be loved for who they are, it’s what’s inside that counts, and even if they stay an ugly duckling that is better than being an asshole.

And that is just marvelous… except everyone should be able to make changes in their life if they want, and of course, if it leads to better health, self-concept, and emotional well-being. However, not everyone can let go of the anxiety that changing your outside might change your inside. Additionally, there may be some people in our lives who (whether they admit it to themselves or anyone else) do not want us to become more… successful, attractive, confident… whatever, because if we do, we might not need them or have the same role in their lives. Now, this is just totally selfish, not to mention completely infantile, but it happens. Those particular people are probably not what I might call healthy additions to a support network. One might even call them toxic, but they aren’t even the most dangerous or deadly foes of any attempt at healthier living.

So, now, I will talk about the well meaning saboteurs of the world. These people have convinced us and themselves that they have our best interests at heart. They love us and are so proud that we are making good choices. Sometimes, they are even the ones who have encouraged us to step on the path to better nutrition and physical activity with subtle hints about possibly trying to lose some weight or “Have you considered going on a low-carb diet?” They are being helpful. They want us to be healthy and happy with our lives… What could possibly be wrong with that?

Well… I’ll tell ya. Immediately upon declarations or suggestions of embarking on a new diet, joining a gym, or considering any number of ways to get the lard out, these folks present an obstacle course of dietary and fitness torpedoes to sink even the most stalwart of will power. You know the type I mean. Upon informing your loved ones and supporters that you are going on a low carb inception phase (meaning that you want to keep your carbs to 50g or lower per day), you walk in to find cupcakes, fresh baked bread, and a dozen cookies. Someone will bring donuts and bagels to the breakroom, and every meal has only one type of side dish… potatoes. They say, “Good for you!” and follow it with, “Would you like to split a large pizza and an entire package of doublestuff Oreos?” Yes, my brothers and sisters, they parade the plethora of starches and sugars before you seemingly oblivious to the nutritive content of any of their choices.

These are the well-meaning saboteurs. It is my belief they really do not understand what they are doing. After all it isn’t truly their responsibility to change their lifestyles or desires just because you have elected to restrict your own dietary intake. They are not the keeper of your will. Sometimes, especially with the older versions of these, they have preconceived ideas about dieting that predates current science. I’ve actually had some express concerns that I had an eating disorder or would damage myself by choice to remove carbohydrates… or at least decrease them. It was a lack of knowledge and understanding. It was just a foreign concept. Perhaps it is also that knowing that we are giving up or reducing our intake of some of these favorite foods, we’re just more aware? Nope, that doesn’t explain all of it, because too many times when you look at the patterns, those well meaning saboteurs weren’t going on baking binges or filling the house with bulk purchases of snack cakes and processed sugar before the announcement of going back on Atkins. Perhaps it was the announcement that somehow subliminally put it into their minds to hoard all sugars and starches like they were going to be put on rationing? That’s as good an explanation as any.

The point is, I don’t think they even know that they are doing it most of the time, and when we get cranky and snap at them because they are undermining our efforts and because we are suffering from withdrawal symptoms, they often look bewildered and hurt. Sometimes, they become defensive and angry with comments like, “Surely, you don’t expect the rest of us to adhere to your dietary restrictions?” or possibly, “Just because you can’t eat carbs doesn’t mean I should have to give up my donuts.” The truth is that none of us expect everyone to change their own habits or inconvenience the rest of the group due to our own food choices or decision to change our habits. Usually a gentle conversation and avoidance is sufficient to remedy the situation. I have generally found that they are apologetic. “Oh, I’m sorry, I didn’t even think about that.” It doesn’t really occur to them that their expressions of remorse merely highlight and emphasize the situation, “Oh my lord, I forgot you can’t eat this double-stuffed crust, full gluten, large pizza with all your favorite toppings! I’m so sorry.” They do not always change their ways, but at least they apologized. Usually they even try to be supportive by hiding or looking guilty when they eat fries in front of us or chow down on a piece of cake. They mean well. Truly they do.

Eventually, they may even learn to be legitimately helpful. I have found that in most cases, with relatively few exceptions (those exceptions typically being the known and proven supporters who can be relied upon to chain me up when the cravings get too intense), it is best to keep my dietary plans to myself. It helps stave off both the well-meaning and not so altruistic saboteurs in my life. And when I don’t tell them what I’m not eating… they don’t even seem to notice.

Physical Fit: The boredom trap


I know that this sounds unnatural and most people will not even believe it, but I assure you that I do not tell an untruth here when I say that I sometimes actually forget to eat. Yep. It happens. I get engrossed in projects. I get super busy multitasking like a ninja, and before I know it, it is the end of the day, and I’ve missed breakfast, second breakfast, elevensies, pre-lunch, lunch, mid afternoon snack, tea time, cocktails… and dinner is looming. At these times, I really don’t even get hungry. Occasionally, if I pause, the stomach will growl and I will think, When did I last eat?However, if something further captures my attention… that thought generally flees before the SHINY only to be recalled at a much later time. Sometimes, I’ve been known to get through a day look at the clock and think, It’s too late to eat now, and I need to sleep. And so it goes… No, I’m not anorexic. One look and it will be obvious that I am not. When I do eat, I can generally put some food away. I do like food. It is just that eating frequently takes away from other things. When I enjoy food, it is planned meals and outings and times where the food is an event. Sounds odd, right? But for me, this is normal. Even as a child, I would tear up some breakfast, but especially during the summer, there was just too much to do for the rest of the day’s meals to be a priority. It was difficult for parents, grandparents, or anyone else to get me to come inside and eat throughout the day.

But then… there are the down times. I don’t mean depression exactly. I mean literally nothing to do. Days where I have no plans and nothing to occupy my time and attention, I can (and have in the past) eat everything that isn’t nailed down. Even the cat becomes truly terrified.

Turns out, I am an emotional eater. Boredom is an emotion, right? So, boredom it is. I get bored, I eat. Oh, if I am perfectly honest with myself and with all of you reading this, I eat for a lot of other emotions, too. I’m pretty sure of it. Perhaps I will delve into that little issue in another post, but for now, I’m going to talk about the boredom emotion and the impact it has on a tendency to eat when not hungry. I’m probably not the only one that has this particular failing. Too many people today confuse boredom with hunger. In my case, I actually know the difference. When I stand looking in the refrigerator or pantry for hours and nothing looks appealing but I grab something anyway only to chuck away an empty container feeling unsatisfied. That wasn’t it.

If I consciously take stock while I stand there staring at Inspiration Point (the space in front of said refrigerator or pantry) longingly looking for the food item that will satisfy the craving, I will realize, usually, that I’m not hungry. Not in the least. So, what am I doing? I’m trying to fill something else. Time? So, provided I am not on autopilot, I can usually close the door to whatever receptacle or storage compartment and walk away. Better yet, I can go find a project or a book or a computer game or go to the gym, anything, in fact, that will occupy my mind and body with something that isn’t mindless eating… just because there is nothing better to do. I can take it from my younger self, back when I had limitless imagination and energy. There is ALWAYS something better to do.

I know that my family and friends get annoyed with my myriad of projects and sidelines and even taking second jobs on occasion (maybe more about that in TNC post later), but when it comes to my health, diet, and body image, that boredom character is my greatest foe. The best way I know to combat it is to keep busy. If you are reading this and find that boredom is trying to sabotage your efforts to eat more mindfully and make healthier choices, find a new hobby, keep a list of activities. If you find yourself standing at Inspiration Point staring at a bunch of food and not “feeling” any of them, shut the door, turn around, go for a walk (or a run, or do some yoga…). Do not let the saboteur win.

Here endeth the lesson… just kidding. This lesson will never end for me, but I will keep on fighting it.

Physical Fit: Powders and Programs and Pills… Oh My!

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I don’t really know about the rest of you, but I personally have noticed an uptick in the sheer volume of adverts and click baits pertaining to the weight loss and fitness realm. I don’t have any empirical evidence, but from the mere narrative perspective, there has been a virtual flood of infomercials and random articles that assault my desperate psyche every day. I shan’t even pretend to review the plethora of products out there. I actually thought of doing just that for a while. I considered actually sampling and trying various offerings from the smorgasbord of fitness fads just to see what was out there, but common sense (and lack of funds) won out on that argument and instead, I’m just going to speak in generalities and the observations I have made of the various pleas to our vanity, health, and desperation that I have made during my own journey of fitness acquisition (and no, I am by no means at my destination).

Powders

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The latest and greatest thing that has been suffusing the interwebs and social media has been the various offerings of what I will call the Power of Powders. By this, I mean the health food shakes and protein supplements and general liquid nutritional replacements that claim to support all your health and fitness goals. There are a lot of them, and they all have some similarities as well as having some significant differences as well. There are shakes to help you lose weight. There are shakes to help you build muscle. There are shakes to emphasize muscle definition. There are detoxes and microbiotics and macrobiotics and every other thing that you can imagine. Most contain some type of protein. The claim is generally that the addition of protein will satisfy the hunger on fewer calories as well as boosting the protein to fat and carbohydrate ratio of most dietary habits of the American public. Some are available at the grocery store and others from health food markets or GNC. There are others that are only available by subscription or via an agent (usually a friend or family member who becomes a vendor). The point is that all the shakes and powders generally have the purpose of replacing the solid food meals you eat with a liquid version, packaged in a tasty, milkshake-like solution. Some are actually supplemental to the normal meal intakes for people who are underweight or building mass and not getting enough protein in their normal diet.

I will not say that any of this is a bad thing. I have seen some products out there that have questionable ingredients, but for the most part, the popular varieties out there are not going to do you any harm to try them. Do they all do as they claim? Possibly. However, the important part here is to realize that we are not all of a piece, and you need to do your research (by the way, get used to reading that phrase). People are unique for the most part. We each have similarities. We are generally made of the same basic compounds and genetic codes (unless you are a mutant or have been infused with alien DNA… that is a joke, people, seriously). However, each of us probably has environmental and genetic differences that impact how we respond to various dietary elements; otherwise, we’d all be allergic to peanuts and gluten and lactose and any number of things identically. There are some people that can go completely vegan and be extraordinarily healthy… I’m not one of those… and others who to remove meat and dairy from their diets would cause all manner of problems. People have varying metabolisms and responses to how we use and store the nutrition we take into our bodies. What works for one person is not necessarily going to work for the next one. Sadly, we cannot all afford to go have genetic and dietary assessment to have a nutritionist design the perfect program just for us (wouldn’t that be nice, though). Additionally, we all have different preferences and what suits my friend over here, is not going to be my cup of tea… or coffee rather because any of you who know me are aware of exactly my preferences on that.

So, bottom line on powders? Do not judge your response to a product by how it performs with someone else. Just because Shakeology or Herbalife or Muscle Milk works for your friend, does not guarantee that it is going to be just the thing for you. It may not have the same effect, or you may not tolerate those formulas the same way. Does it mean that it’s a fraud or a scam? NO it does not. It means that the particular product is possibly not for you. Try a different one if you are intent upon a meal replacement or supplement. Just do your research. Meal replacements are governed by the Food and Drug Administration (FDA) and usually that means they have at least passed some level of testing, but others that are considered supplements do not go through the same rigorous standards (more on that later). So, do your homework first, before your expend large sums of money, and try it for a short span (again, before you purchase a lifetime supply).

Programs

Can I just say that insomnia is possibly the worst trait if trying to resist infomercial sales pitches about fitness programs? They all sound so simple, fun… the pounds will just melt off you in just 10 minutes per day!!! Um, yeah. Not so much, people. However, that is exactly what they want you to believe, and always, it seems, at times of day or night when you are most susceptible. Again, just like with the meal replacement/supplement thing, I’m not claiming all of these programs are fraudulent. I am saying DO THE RESEARCH before dialing 1-800-LUZ-UR-ASS (yes, I know it is too many digits) at 3:00AM and giving Peggy your credit card number. I don’t care how many extra exercise bands in fluorescent pink and lime green they offer to send you if you ACT NOW!

Most of the programs or exercise equipment promise things like “So, fun you won’t even notice you are working out!” and “In a fraction of the time you would normally spend exercising you will burn a gazillion more calories!” If you don’t notice, then it probably is not going to have the results for which you are hoping. Even the least strenuous exercise that results in firmer posterior or decreased inches in your middle make you feel something… usually sore the next day for a while. That’s just part of the muscle training process. When an exercise stops feeling being an effort, it’s time to change the routine and keep the body working. Anything different takes some getting used to, and if you don’t feel a little of “the burn” you probably aren’t causing all those slow and quick twitch muscle fibers to get excited enough to burn calories. Additionally, your body will develop a tolerance to the level of activity and it may not continue to work forever (remember my Plateau piece?). So, beware of the programs that promise results without effort. Chances are that they are going to cost more than they are worth, OR the claims that you won’t notice the effort are drastically underestimated. When you cannot move the next day, those DVDs will just start collecting dust.

There are some decent programs out there for home use. One that has caught on pretty readily (thanks to some good PR, brand name recognition, and target marketing towards wrestling fans and veterans) is DDP Yoga. All the reviews indicate that the program is pretty easy to follow and provides workout that has some decent results, but you know how I found that out? I did the research and read what others were saying… the good and the bad. There are also a number of free programs with YouTube videos and subscriptions that allow you to get new workouts and articles every week, such as Fitness Blender. These usually are simple exercises that you can do at home, and generally do not take more than half an hour (sometimes less) for the whole workout. For those who prefer to go to a gym, ask if there is a trainer that works there. Many places have a trainer on staff that can help design a program to achieve the specific goals you want. Some may have a fee for that service, but others, like Planet Fitness provide this as a free service to members. So, before you dig for your wallet and phone in the wee hours at the behest of the fitness guru touting the efficacy of their Fat Burning Program GUARANTEED TO LOSE FAT, do a little research. Take some time to see what else is out there.

Pills

This one is the absolute worst, in my opinion. We have become, in American society, the pharmaceutical and supplement dream. It seems that everyone is looking for the miracle pill that will make all the negative aspects of our lives go buh-bye. And, yes, that is absolutely a generalization… broad and sweeping and probably doesn’t apply to every single individual in the country, but there are enough of them out there to make it worthwhile for the shysters, cons, and snake oil salesmen (and women) to continue their patter like side show barkers trying to draw the moths to their particular flame. Why on earth would we expend physical energy and restrict eating what we like if we can just take a pill or sprinkle something on our food and make that food skip the storage as fat portion of the program? Sure would be a whole lot easier, right?

Remember how I said I was going to talk more about supplements and the FDA issue? Yeah, this is that portion of the program. Many of the miracle pills and solutions that are advertised for fat loss and weight loss fall into the category of a supplement. They have been categorized as such rather than as a medication or a food which would be governed by the FDA. Again, I’m not going to go through the enormous list of various pills that have been advertised as “fat-melting” or “appetite suppressing”. Most of the time, these little gems are either diuretics (meaning they make you pee, thereby losing water weight), have a form of stimulant suppressing appetite (and making you pee), or have some sort of fat blocking compound that causes your body to excrete said fat (think Olean and some of the “anal leakage” tales). Others are cocktails of vitamins and caffeine that rev your energy levels (if you don’t mainline coffee like I do). Many are pretty harmless for the normal healthy adult, but sometimes, not so much.

Usually, when it comes to the miracle pills, the advertisement or infomercial will spout a mouthful of jargon and sciency-sounding hogwash that includes actual chemicals in the body like Leptin or Ghrelin and pontificate upon some theory of how the manipulation thereof will result in dramatic body-composition changes. Occasionally, there will be some repackaged manure about high levels of Vitamin D or B or Omega 3 compounds for which they will give you a free trial (you just pay shipping and handling), and can cancel at any time if it doesn’t work. What’s the harm in that? None at all, except that they frequently charge your card astronomical sums of money when you forget to cancel the automatic refill and the shipping and handling probably paid more than the cost of manufacturing and shipping. Additionally, because they have classified their product as a supplement, they may not have been over-careful about adherence to health regulations. Be cautious. Sing it with me all together, now… DO YOUR RESEARCH! Be wary of claims that seem miraculous and contrary to the laws of physics and nature. Listen for phrases like “It is impossible to lose weight without this product!” If it sounds too good to be true, guess what? It probably is.

Click-Baits

What are they? They are those eye-catching headlines or lines in your social media feed that say “5 FOODS NEVER TO EAT WILL LOSE BELLY FAT” or “MY SECRET TO LOSING 30 POUNDS IN A MONTH” or “THE HOLLYWOOD SECRET THAT NO ONE WANTS YOU TO KNOW!” We’ve all seen them. Most of us have clicked on them at least once… well, I have, and I’m not too proud to admit it. The problem is that when you get in there, it is all of the stuff I have mentioned above: Some eye-catching pseudo-science with a trustworthy person in a white lab coat talking about their amazing breakthrough that the government doesn’t want you to know, or maybe even some snazzy animated illustrations to explain how their product or program or powder blocks your fat-making body and will turn you into a god/goddess.

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In the modern era where obesity has become a disease that everyone seems to catch (at least in western society and the “first world”), people become frustrated and desperate to lose weight and conform to the modern, western view of beauty. The charlatans of the world prey on that desperation and know that most of the people in the world who have been frustrated by their own attempts will not do their own research and prefer a nice packaged version that is easy to digest and understand… and of course will not require too much time and effort on their part. As my friend says, humans will eat the candy if it is packaged prettily and put before them. So many people want an easy way. Others have tried and failed so many times that they are willing to believe in anything if it will let them have some success in their weight loss and fitness efforts.

Ideally, everyone out there should do the work, read the research, understand what they are reading, and try different things until they find the right formula that works for them. But that takes time. That takes effort, and too many people want someone to boil it down to a simple format. They prefer for someone else to take all the available science, assimilate it, simplify it, and regurgitate it in a readily understandable form. Most of the time, the result is crap; boiled-down stinky crap. Weight loss and physical fitness have become the spiritualism movement of the 21st Century. It isn’t all fraud out there, but you need to debunk the stuff that the charlatans are dishing out. Do the work. Read product reviews (somewhere other than the website owned by the seller or company manufacturing the product). Sift through the technobabble and garbage science, and look for the reputable. Also, watch the customer testimonials. These are generally the most dramatic changes and chosen for that reason. If you read the fine print, you will often see “Results vary” or “Results not typical”. For people who had more than 100 pounds to lose, frequently any change of lifestyle to something healthier will prove more dramatic than for those who have a few pounds to shave off.

Remember, not all the powders, products, and pills (even if they are legit) will work for everyone. So, be savvy and cautious and get fit in a healthy way, AND check in with your primary care physician before starting out on any fitness or weight loss lifestyle change.

Physical Fit: The “D” Word

Before the 12-year-old mentalities start kicking in, I’m going to let you know that the D-word in this case is DIET. What? You weren’t expecting it? Of course you were. I even warned you in an earlier post that it would happen. However, more than that, it is a new year. One of the most popular resolutions for the New Year is related to weight loss, physical changes, and nutrition.

I am already completely over the number of different diet plans that are currently vying for my attention and hard-earned wages. The holiday jewelry, vehicle, and electronics commercials have given way to various diet programs, weight loss supplements, and work out videos. Every other commercial on radio or television right now is some type of weight loss, weight management, quick fix, just-send-your-money-and-you-can-look-like-a-pro-athlete program… Social media is no exception, and they are tricky: “Look at what this celeb has been lying to you about!… See how this starlet lost 30 pounds in just 6 weeks!… These exercises will lead to a firmer backside in just a month!… Five surprising food items you should never eat!” It is overwhelming and really, really annoying.

There are a lot of people that on January 2nd (let everyone have their holiday) said they were changing their approach to life, liberty, and the pursuit of junk food. Sadly, New Year’s resolutions frequently lose their resolve right around Superbowl Sunday. I mean, seriously, who can resist the Superbowl party foods and … yeah, party beverages.

The upshot of all of it would be that people kick themselves for falling off their proverbial wagon and their resolve for better living, healthier eating, and a smaller waistline tends to find its way into bin 13.

As a species, humans are indolent. I don’t mean that necessarily as a criticism. We are designed to be efficient in our use of energy so that we can put more of that energy into survival replicating our genetics in the next generation. The more efficient; the more energy. The more energy; the more available for the aforementioned survival and replication processes. So, we tend to crave high calorie and high fat foods and expend as little energy as we can. It isn’t really laziness or gluttony. It is merely a factor of evolution that said ancestors who put on enough fat to get them through the lean times survived while those who didn’t pack on enough storage perished. If you think about it that way… it’s not really our fault.

However, we live in a society and modern era where food is generally available to most. Even the destitute have options (despite what the commercials on the television will tell you). Unfortunately, the most available and least expensive foods generally have the least nutritional value and are, for the most part, horrible for you: Packed with processed sugars and preservatives that most people cannot pronounce. It is an unrealistic goal in this day and age, but I personally feel that if I can’t make it come out of my mouth readily with correct pronunciation, it probably shouldn’t go in my mouth and body. Just a thought.

So, back to what I was saying: The diet thing. Part of the problem is the word itself. Seriously. Just think about it. You hear the word “diet” and immediately, you mind jumps to every wonderful comforting edible that you will have to deny yourself until the pants fit. This is never a good way to approach a lifestyle change. The word itself really doesn’t mean that. In fact, the first definition in the dictionary isn’t related to denial or restriction at all:

Diet /ˈdīət/ noun. The kinds of food that a person, animal, or community habitually eats.

As you see, the word was completely innocent; innocent of negative connotations and ill feelings towards calories and restrictive eating habits. It just meant what we eat, but now… it to most people, it means counting calories, giving up favorite edibles, crying into our bowl of rabbit food… <sigh> Am I right?

This is a recipe for disaster and sets us up for failure in the healthy goal-setting scenarios. Initiating any change with a negative feelings and expectations does not bode well for making that change a habit. The human brain is more likely to adopt behaviors that relate to all those positive, feel good brain chemicals. The fact that in modern, western cultures we equate diets with punitive measures just doesn’t help matters at all.

You know what else doesn’t help? Television. The boob-tube, the idiot box, the… well, you get the idea. There are so many reasons why our electronic masters counteract positive measures in the dietary line. If you are a curious sort and are interested in how much our brains are assaulted by the visual and auditory media of the television, sit through an hour long television show and let the commercials play. Yes, I know, most of us DVR or record by whatever device we can to avoid that precise thing, but just for one show, try it. While you are sitting through the show and all the commercials count the number of food commercials (pizza, fast food, buffet restaurants with all-you-can-eat blazoned on their ads and signs). I’ve actually remarked on this little phenomenon for years, and mostly bitched because they would show the most mouth-watering deliciousness after closing hours for those particular entities that might provide said sustenance. The thing is, all of these commercials are designed to make that food look appealing. They are trying to get you to come in and drop monetary reward upon them in exchange for the feast laid before your eyes. However, you know what happens when the commercials play with their beautiful food items? Your brain thinks it is hungry. Seriously, even if you just had a meal, your brain says “Ooooh, I need that. Look at it!” And… your stomach ignores that it is full and prompts you to seek out something to make the brain shut up.

Other ways the telly is not your friend: Eating in front of one generally increases the amount of food you consume. That’s right. If you sit down in front of the tube and eat your meal while watching your favorite shows, you are likely to eat more because you are paying more attention to the show than on what you are eating or the sensations of fullness. This is true of snacks, too. So… here’s a scenario with which I am sadly too familiar. I’m watching a show on the TV and the first commercial break shows steaming, delicious food, piled with all the best and most favorite flavors. Brain says, “Hey, that looks sooooo good… I want some of that.” The body is a willing follower and suggests, “We might be hungry.” So, instead of leaving the house and going out to the establishment responsible for the suggestion, the legs take brain and body into the kitchen where upon the eyes stare into the pantry or fridge. Though the beautiful and appealing food from the television is not present, I grab any old snack to satisfy the perception that everyone wanted food. The giant bag of chips from the pantry is brought back to the couch and opened. The show is back on, and the hand to mouth ritual begins. The show being a riveting appeal to the other senses, attention stays focused until the cliff-hanger ending and credits roll. The eyes look down and find what, do you think? The entire bag of chips is gone. I have consumed an entire family sized back of greasy, salty crisps and barely even noticed. Does this sound familiar?

Another big enemy of healthy eating: Boredom. Yes, friends, being bored can lead to eating when we are not hungry. Our bodies seem to mistake all sorts of emotions for hunger, but the boredom aspect is definitely a big one. For me, it usually manifests as feeling antsy and “blah” and then, I go to the kitchen and stare at all of the things that might be edible, but nothing really screams “EAT ME!” So, I grab something… anything really. I eat that, but it wasn’t satisfying. Lather. Rinse. Repeat. By the end of an inactive day, I could have eaten a fridge full of food and not one bite satisfied.

Getting too hungry is possibly my biggest pitfalls. I’m one of those people that doesn’t plan well when it comes to daily nutrition intake. It is a combination of time constraints, laziness, and distaste for grocery shopping bordering on the pathological. It probably wouldn’t take all that long to just prepare a week’s worth of lunch and snack options that I could take with me to work, but even with the best of intentions, this doesn’t seem to occur. Instead, I frequently get caught in projects, meetings, and crises at work that occupy my mind and distract me from a growling belly only to find that somehow it is close to 3:00PM… and why eat at that point? Close to quitting time and then can just eat dinner when I get home. Yes, this is a routine for me. The problem is that by the time I leave the office (often later than I expected) and run to the gym, it is even later than I expected to get home. At this point, my stomach has given up on subtle hints and is loudly proclaiming that hunger strikes are not ok! Anyhow, instead of eating a reasonable meal with appropriate helpings, I am prepared to eat an entire herd of cattle by myself with accompanying sides. When we get too hungry, we eat more and we eat fast not giving our system time to recognize that we are full.

Temperature is also a trigger for me. When it gets cold, my appetite skyrockets. Perhaps my body is trying to add blubber to help insulate, but along with not being able to feel warm, I seem to always be hungry.

Oh! While we are exploring all the various ways we can be enticed into less than appropriate intake, let’s not forget the ridiculous portion sizes at most restaurants. This is possibly a touchy subject, but I cannot help but think that eating out is more of a detriment to healthy eating and diet, not because of the quality of the food, but because of the portions. I can almost hear the willpower-gifted among you say “well, you don’t have to eat it all…” Um… yeah. So, I see things like “$5 for two feet of sandwich! What a deal!” What?!? Who needs two FEET of sandwich. That is 24 inches. Let’s put it in perspective. The most calorie conscious of the commercial sandwiches is 230 calories for the vegetarian option and 280 for turkey… for 6 inches. That is also with no condiments. So, no mayo. No mustard. No cheese. Do the math. That is 920 calories for your $5 value of two feet of sandwich with nothing but vegetables and bread. That is a lot of calories. Now, if you were sharing that deal with 3 other people, it’s not a bad situation. Each person for a little over $1 can have a 6-inch sandwich, or if one person buys the $5 worth of sandwich and eats one 6 inch portion, they could save the rest for later. Potentially, they could have 4 meals worth of sandwich for five bucks! Not bad at all, but the truth is that if someone goes in and spends $5 for two feet of sandwich, they are probably going to eat every blessed inch themselves. There are too many people that do not have the willpower to divide an oversized portion appropriately and save it for later, share it with someone else, or (heaven forbid!) leave it on the plate. It just is not going to happen. And why won’t restaurants serve appropriate portions with appropriately divided prices? Because they have market analysts and business planners who know psychologically people are more likely to pay the higher price for larger portions than the cheaper prices for what they may see as inadequate portion.

For what it is worth, I honestly do not know the magical formula and perfect nutritional plan to increase satisfaction and decrease adipose tissue. If I did, I am fairly certain I would be getting paid for my valuable insights instead of just ranting about my feelings of frustration. There are some remarkably successful plans out there that are not crazy, unhealthy, or astronomically expensive. The best diet is going to be sustainable and safe. Everyone is different. The same diet that worked perfectly for your friend may not have the same results for you, and it is a good idea before embarking on any drastic changes in lifestyle or diet to consult your doctor. Yeah, I know, it sounds trite and cliché, but it isn’t a bad idea to get some baseline measures, too (like your blood pressure, cholesterol, triglycerides, etc.). Also, restricting your intake of edible nutrients can also impact your intake of water (we do get some of it from the food we eat) and natural vitamins and minerals. So, it’s important to stay hydrated and a good idea to take a multivitamin.

Anyhow, for myself, I believe that my approach will be to avoid boredom, avoid a lot of television, try to eat at regular intervals to avoid being over hungry, and pay more attention to the food I put in my mouth overall. We’ll see how that goes.