Healthy Weight Comes Down to Calories
This past week a friend of mine shared with me that she has started taking diet pills, “just to help” expedite her weight loss goal. There was no question they had been working as she had already lost some weight, but the news really disappointed me. I’ve known this person for a long time and she has always believed that a healthy weight can only be achieved through regular exercise and eating well. She’s always brushed off diets and when her friends were jumping on some weight loss bandwagon, she would say, ” Don’t these people realize that the weight will come back? I’m not doing that any more.” So what was it that caused her to suddenly abandon her solid knowledge of weight loss and start taking a diet pill? “I’m only taking it for a few weeks,” she said. Although she joked about it, she had noticed her patience level was compromised and she was constantly thirsty (diuretic effect of weight loss pills) and a bit jumpy.
I asked her, “So what is the big difference? What is it about the pills that makes more sense than eating right regularly?” She said,”Well, I’m eating less because I’m not as hungry.” Ahhh, she’s eating less. Exactly. So basically, she needs something to force her to eat less. I said to her,”You can do this diet pill thing, but you realize that when you go off of it, it’s like losing a crutch. First of all the withdrawal probably won’t be fun and you’ll be back to what you were doing before. Use this as a learning experience. See how much food you’re cutting out, how many calories and write it down. LEARN from this that in truth, the ONLY secret to weight loss is cutting calories but ultimately, you’re going to have to do it naturally, without the aid of diet pills.”
I’m hopeful that she will realize that her weight loss is the result of simply cutting calories, there is no “magic” in the pill other than suppressing her appetite. I guess you could call that magic. But the side-effects are hardly worth it and the long-term results, not there. It comes down to what we know but don’t really like to hear, it’s making the decision to make changes that are controlled naturally, not by a drug, not by a pill or “diet” but by making the conscious choice to change. Spend time to find out what triggers eating too much and change it. Find out why you tend to overeat, then address it and change it. The only way that someone will experience long-term change is through long-term desire, period. It’s like taking illegal drugs to escape from it all, at some point you have to be responsible for your own happiness and fulfillment. Ultimately, it is you that is in charge of making things happen and reaching the goals you set. I hope she figures that out sooner rather than later.
In health,
A Disconnect With Food May Be Cause of Obesity
Garden Season is Finally Here!
Spring is most definitely my favorite time of year. One of the reasons I celebrate spring is because it is officially garden season. Woot-Woot! There is nothing more exciting than to watch the garden grow and ultimately bring produce in to my home that is no longer from the store, but my own backyard. (O.K. I have to give credit, where credit is due, my husband Bill does all the planting, I get to harvest and cook. 
)
Last week, as I gathered some fresh radishes, green onions and lettuce to make the first garden salad of spring, I started to think about the disconnect that many people have with their food. In other words, it’s not about fueling (feeding) yourself, it’s simply about filling the tummy. My guess is years and years of fast-food and processed food has contributed to the disconnect. Additionally, people no longer pay attention to the importance (mentally and physically) that fresh, whole food provides for the body and soul.
I can’t tell you the number of people that have said, “Healthy eating means bland food and no taste.” Not so. The fact is that so many processed foods and fast-foods are loaded with salt and saturated fats, that people have forgotten what “real” food tastes like. Herbs can take any meal from weak to wow, it just takes time and experimentation.
Case-in-point, I was talking to a client of mine that is an avid “out-to-eater” and is working to try and make better choices. I encouraged him to start bringing his own lunch or find ways to include more home cooked meals. “Ahh, I just don’t like that food. I like the foods I get at restaurants.” And the reason he likes that food is that his palate has developed a fondness for high sodium and fat so when he attempts to eat a meal at home, it doesn’t taste as good. But the truth is that once you get back on track with “real” food, you’ll begin to realize just how unhealthy restaurant/fast food makes you feel. He is slowly making that connection and now realizes much of his lethargy has been due to his food choices.
It is my belief that processed foods are not only contributing to the demise of health in our country, but our appreciation for the value of good food and how it can positively contribute to good health, if we just give it a try. Think about how you feel when you’ve eaten well vs. how you feel when you’ve had a junk filled food day.
Hey look, been there, I get it. My diet used to consist of a 1/2 dozen chocolate filled donuts in the morning, Snickers for a mid-morning snack, a couple of tacos and chalupa for lunch, chips for a mid-afternoon snack and then whatever was being served for dinner. And then of course I went out with my friend later, a little alcohol and then a midnight snack which was typically huevos rancheros. Surprised? Sometimes I can’t believe the amount of unhealthy calories I used to consume. But once I made the connection between “mood and food,” my life changed and so can yours.
Start paying attention to how you feel when you consume healthier choices. Look, I’m not telling you to go out and start a garden, but why not start a little herb garden inside? When you go to the store, stick to the perimeter of the store as much as possible as that is where your healthier options are. Set a goal to start eating 2 vegetarian meals per week, or add a salad to 3 meals per week, etc. There are TONS of resources and recipes for creating healthier meals. My book is a great tool for gradually implementing healthy choices both for food and exercise. Opt for fruit and nuts for snacks vs. boxed bars that are loaded with sugar and preservatives. Given what I used to eat and where I am today, it is doable, if you’re willing and ready to change. And that is the key my friends, the willingness to change.
I know that when I harvest from my garden and consume the food from it, I am grateful for it. I am grateful for the opportunity to consume food that positively contributes to the body I was given. I just don’t think people give a second thought to the food they’re eating much less how it positively or negatively contributes to their health and everyday performance. Bottom line, we take food pathetically for granted.
So the next time you think about dieting, switch gears to connecting. Connecting with the foods that contribute to a better, healthier you. You don’t have to have a garden to do it. Simply start by purchasing more fruits, vegetables (especially when they’re in season, they’re cheaper) and when they’re not, frozen can work. After you’ve finished a healthy meal, connect to how you FEEL. The same holds true when you choose unhealthy options, pay attention to how you feel. My guess is that it will be vastly different than how you feel when eating whole, good-for-you foods.
In addition to plenty of resources via web, I’ve got a ton of recipes on my website as well as my cookbook, Here’s to Health.
I encourage you to start listening to your body and how it responds when you make the choice to fill yourself with a better grade of “fuel”. I know for me, the day I decided to choose health, that was the day I stopped dieting and finally achieved a healthier, stronger, leaner me. For that I am eternally grateful.
I want to hear your story. Have you struggled with healthy eating? Perhaps it’s because you’ve always used food for weight gain or loss. Maybe now is the time to use food for for it’s original intent, to fuel your body allowing it to perform optimally. That sounds a heck of a lot better than dieting, don’t you think?
Here’s to your health!
Nicki
P.S. As a side note, I know there is always the argument of how expensive healthy eating can be. THat comes from lack of education and it is my mission to see how we can change that. Be sure and check out Jamie Olivers effort in his show Food Revolution. A must watch!
Reaching Your Destination Doesn’t Require Speed
Me and my daughter, Allison
My daughter is a freshman at IU. ‘Sigh’ (Still mourning her absence).
She came home this past week (joy) and before I knew it, she packed up and headed back to school. The following morning I received a text from her:
“Mom, got a speeding ticket. UGH!”
That text was followed up by a couple of others, cursing her choice to put the pedal to the metal. After reassuring her that it wasn’t the end of the world, I reminded her about the importance of staying within the speed limit. This got me thinking about weight loss. I know, a surprise.
How many of you want to hurry-up and lose weight? How many of you have opted for fast and furious weight loss methods only to find yourself back where you started and in some cases, further back than when you started?
You see, my daugther was in a hurry to get back to school, I get it, but at the end of the day, she ended up losing time and getting a ticket, counterproductive.
The truth is, the best and most efficient way to lose weight and keep it off is to take it slow. What’s the rush? Studies show that the folks that take longer to take weight off, are more likely to stick to the healthy habits they created, resulting in more permanent success with weight loss.
So the next time you think about jumping on a fast and easy weight loss plan, take it slow and you’ll be more likely to arrive at just the right time, with the right results!
Here’s to your health!
Nicki
*BE SURE AND PICK UP YOUR APRIL ISSUE OF PREVENTION MAGAZINE, WOMEN’S HEALTH MAGAZINE AND WOMEN’S RUNNING. CHECK OUT THE KASHI INSERT WITH MY UNIQUE FITNESS TIPS!
Don’t Put All Your Eggs in the “Weight” Basket
This past week I met with a client that I have been working with for a couple of months. He came in and shared his disappointment at gaining 7 pounds despite his level of hard work. What do you say to someone who is looking to feel successful through weight loss only? How do you encourage someone to get past “the weight” and focus on all of the other accomplishments that have been made over the 2 months? Education.
When starting to lose weight or embarking on a weight loss program you’ve got to remember some very important things folks, you cannot expect a body that’s been mistreated for years to turn around in weeks, it doesn’t work that way. Further, after years of inactivity and poor nutrition, every one has a different point at which their body finally trusts the positive changes and begins to respond, i.e. metabolic weight loss. In other words, building muscle and improving overall performance takes time. The most important thing you can do is be consistent. If you start exercising like a mad-dog and eating only carrots and celery, sure, you might lose weight right away, but where will you be in 3 or 4 weeks? Back where you started, why? Because who can subsist on carrots and celery and hours of exercise? Very few people.
Look, when you’re looking to lose weight it’s got to be because you want to GET HEALTHY! Remember my friends, weight loss is simply a by-product of changing your lifestyle. People have it backwards, they put all of their eggs in to the weight loss basket when in reality they should be distributing their eggs in the nutrition basket, exercise basket, stress-relief basket and finally weight loss basket. If you put all of your eggs in one basket, you’ll never find the balance or the secret to long-term success.
From a practical perspective, what is the reason most people want to lose weight? Too feel better, right? So consider changing your priorities around and let lifestyle changes take the driver’s seat. You see if you focus on the things that change positively, consistency is more likely to follow. If you’re just looking at the weight loss piece, and it’s not forthcoming (in the unrealistic way many believe it will) you’ll quit and go back to bad habits. Yet bad habits are exactly what you’re trying to get rid of if you really want to lose weight. Are you with me?
So, bottom line, you want to lose weight, start making the changes necessary to make that happen but rather than focus on the numbers on the scale, focus on the everyday improvement you can notice right away. If health isn’t an issue, that go ahead and stop eating for a week, you’ll lose weight. But if your real goal is to feel better and change the quality of your life, there is no argument, lifestyle changes are the most important strategy. Just make them appropriate, realistic and measurable. Keep a journal, celebrate your progress and you may find that all of those lifestyle changes over time have not only greatly improved the quality of your life, you’ve lost some weight too!
The Truth Lies in Experience
Jimmy Moore ...Before and After
I have been in the health and fitness industry for over 25 years. And the one thing I have found is there are thosein the industry that spend their life trying to educate you honestly on realizing a healthy body, while others tell you what you want to hear, rarely delivering.
In addition to understanding the black and white of the health and fitness world, I have had an opportunity to meet some pretty amazing people, one of those is Jimmy Moore. You may have heard of Livin’ La Vida Low Carb and if you have, it all started with Jimmy Moore who has lost 180 pounds and has kept it off for more than 5 years now! Between you and me, those are the kind of people you want to listen to. And in his new book, 21 Life Lessons From Livin’ La Vida Low-Carb:How the Healthy Low-Carb Lifestyle Changed Everything I Thought I Knew, Jimmy shares his journey, some amazing insight and most of all honesty about the process and his desire to change the weight of the world.
As a fitness professional, it is my job to communicate honestly and without false promises. I’m a realist and although some of my thoughts are boring, the fact is that like Jimmy, I lost weight (50 pounds) and have kept it off for close to 30 years. I tell it the way it is, and so does Jimmy. I love that about him, you can hear his Southern warmth in all of his words, honest and passionate. But even more, Jimmy doesn’t just spout off his philosophy without backing it up, he does his homework. And whether you agree with his philosophy and findings or not, you will be impressed by the research information in his book. It’s all thought provoking.
There are few things that I am willing to endorse based on my years of experience, but Jimmy’s book is an interesting, warm, straight to the point read. If you’ve been struggling with weight, remember, your inspiration comes from many sources. I encourage you to check out Jimmy’s book, read about his journey and learn how incorporating a healthy low-carb (or as I fondly refer to, low carbage) nutrition program can change your life as it has changed Jimmy’s.
New Drive-Thru Diet? Marketing Brilliance Preys on Those Desperate for Weight Loss
Jared Fogle, Subway Spokesperson
Let me ask you a question. Do you know how much Americans spend on weight loss? Some research shows, well over 40 billion, that’s BILLION dollars annually.
Next question, is obesity in our country going up or down? Studies show that adult obesity was up in 23 states last year.
Last question, what individual took the popularity of Subway to a whole new level? That would be Jared Fogle. Yep, he’s the young man who catapulted himself in to commercial stardom by losing weight eating nothing but Subway Sandwiches. Plus, this fast-food chain figured if American’s were spending that much money on weight loss, why couldn’t some of that cash go in their pocket? Something tells me Subway had a very, very good year when Jared gave props to the fast-food chain. Unfortunately, since that rise to fame, Jared was spotted at the airport a few weeks ago carrying around a few extra pounds. My hunch is Subway got boring and life goes on.
This past week, a different fast food chain threw its hat in the ring vying for some of that weight loss money, Taco Bell. Someone in the marketing department took some serious notes from Subway. Welcome to the latest diet, “Taco Bell Drive Thru Diet” in which spokesperson Christine Dougherty claims to have lost 54 pounds eating off the Fresco menu. What a brilliant move by Taco Bell. Although, they make it very clear on their website that it is NOT a weight loss program? Huh? What? I’m confused then. Their whole push is losing weight while living on tacos and burritos. Imagine, being able to have your taco and eat it too! But you know and I know, this “diet” is yet another way for a company to make a lot of money while those that really need to get healthy, do not.
I think we can all agree that weight gain is the result of eating too much and moving too little, right? So sure, if all you do is live off fast food while keeping your calorie count in check you can lose weight, duh. It’s all about a deficit.
The problem I have with this whole thing is that number one, you know and I know fast food isn’t healthy. Although Fresco sounds so healthy, doesn’t it? Again, brilliant marketing. None the less, no matter how you slice it, fast food is typically higher in sodium and the quality of the meat and ingredients is one that I continue to question. Further, at what point does one take personal responsibility by making an effort to LEARN how to eat well sans a gimmick? A gimmick is a novelty and like all novelties, they eventually lose their appeal and all is forgotten.
So, Ms. Dougherty is all over the internet sharing her 54 pound weight loss thanks to the Taco Bell Fresco menu. But, I need to know more. Is that ALL she’s eating for breakfast, lunch and dinner (apparently Jared did that with Subway). Is she exercising? Does she drink soda since she’s at a fast food restaurant? Does she get in healthy fare any where else? And that my friends is the bottom line, WHERE IS THE HEALTH component? I know, I know, she’s lost 54 pounds and at the end of the day, that’s all most people care about. I would surmise thatTaco Bell is very, very happy thanks to someone who did their homework in the marketing department.
I lost 50 pounds, do you know how? Are you ready? I did it by giving up fast food and learning how to eat foods that I actually prepare at home. And you know what else? I’ve kept the weight off for close to 30 years. I have yet to see any of these crazy diets prove longevity.
I really hope that his new diet is short lived. Although sure, it’s great that this woman has lost weight touting fast food as the “secret” to weight loss does not sit well with me. By the way, you can see her on the website in her bikini. What? I wonder if all that driving to and from Taco Bell is what created those amazing abs? I can only hope that this painfully clear publicity ploy will not sit well with others. In fact, rather than trying the Drive-thru diet, my hope is that people will instead drive right on by.
Death of Actress Reinforces Dangers of Being Too Thin.
Brittany Murphy, New Star.....Seasoned Star
This past week, a young actress in the prime of her life, passed away. Brittany Murphy, just 32 years old died of cardiac arrest. I didn’t hear about it on the news, my daughter told me. The first thing I said when my daughter told me was, “I bet they’ll say she died from a cardiac related issue.” I was right. How did I know? I knew because I have watched this lovely actress go from healthy and energetic to skeletal and exhausted in the past few years. Some say it could be drugs, while others say she had an eating disorder. I simply see her as yet another casualty in the “perfect Hollywood body” syndrome. But my observation suggests an eating disorder was part of the problem. An eating disorder such as anorexia can cause hair loss, infertility, stunted growth, osteoporosis, heart problems, kidney failure, and death.
As women in Hollywood receive more praise for their “miracle” weight loss ( post babies) or praise for losing weight prior to walking the red carpet, it seems to be all that we read about. Who has gained weight and who has lost weight. Imagine those that haven’t yet developed the thick skin necessary to shrug off comments about their body? My hunch is Brittany Murphy succumbed to that pressure and struggled to become more successful with less weight.
Personally, I can’t imagine the pressure in Hollywood, it’s bad enough in the real world. I am all about finding your healthiest you, finding the lifestyle that takes you to a healthy place versus a place of obsession and depression. After losing close to 50 pounds almost 30 years ago, I can’t help but feel grateful that I took the healthy route.
I’m in an industry where you need to be fit, I’m a trainer and I probably wouldn’t get a whole lot of interest in my training if I didn’t walk the walk. But that’s just it, the walk I walk is to make healthy choices as often as I can. If I felt pressure to be perfect or achieve a perfect body, my choices would be dangerously different, of that I’m sure.
I tell my clients every week, “Focus on being the best you that you can. A healthy you that is attainable, not through crazy diets or obsessive exercise routines, rather finding your center. Yes, you need to exercise and yes you need to eat well to have a healthy body. But you need to pay attention to how you FEEL. Unhealthy weight loss efforts will rarely leave you feeling good, strong and healthy. So, seek healthy options, NOT just weight loss options.” Unfortunately, in the world of Hollywood, healthy options are few and far between as most are seeking perfection. It’s too bad Brittany didn’t realize that perfection doesn’t exist in the real world.
The Push for Miracle Weight Loss Starts….. NOW!
There is no "magic" in diet pills.
January must be very close, because the push for weight loss products is everywhere. “20 pounds in 20 days!” “Drop 30 pounds with just 5 minutes a day!” “Weight Loss Made Easy, Drop as much as you want in just 30 days!” “We can help you lose that fat belly and cellulite in just 3 minutes a day!” I could go on and on, but you get the gist.
I want to ask a question. How many of you have been to a restaurant with bad service or a store with bad service and swore you’d never return? My hunch is that you’ve stuck to your guns and not returned, why? Because it was a bad experience and you didn’t get your money’s worth, right? That’s what I don’t understand about the success of the dieting industry. Year after year, millions of people diet…again, and the result is the same, quick weight loss, short-term success. Failure is imminent yet people go back year after year expecting something different. Quick weight loss and fad diets continue to sell in the billions of dollars a year, I don’t like it. Quite honestly, the fact that playing to people’s desperation creates the success of the dieting world, well, I like it even less.
Someone asked me the other day about writing a column and offering something new and innovative for weight loss and I had to be honest, “There is nothing new, only the way it’s communicated can be new. Moving more and eating less and eating healthier is the ONLY route to permanent weight loss, There is NOTHING new.”
It’s unfortunate that sometimes that answer isn’t good enough. I don’t care how many new diets are introduced there is NOTHING new and amazing in the world of weight loss. Sure, each year diet company’s may change their packaging or the name of their program to make it sound new and innovative, but no matter how it’s packaged or sold, the result is the same, false promises, real failure.
What can I do to prevent you from being a repeat customer for the diet industry? You KNOW diets don’t work, you KNOW there is no truth to 2o pounds in 20 days (without taking something that puts your health at risk) and there is NO truth to getting a healthy body in just 3 minutes a day, none of it is true.
What is true is regular exercise and healthy nutrition habits are key to weight loss, no more, no less. One has to be willing to make changes to create change. But if you keep doing what you’ve always done, you will continue to get what you’ve always gotten. So dare to be different January 1st. You want to make a REAL resolution? Resolve to stop dieting and slowly, gradually, realistically, change your lifestyle. Move more, eat less and opt for healthier choices and that will make weight loss happen once and for all. Nothing new, just the facts.
The Evolution of Thanksgiving
I hope you all had a great, great Thanksgiving. I had a great Thanksgiving, mostly because 3 of my 4 children were home, it’s the greatest.
As the food preparation ensued for the Thanksgiving feast, I heard people say, “Well, better eat all I can today, because Thanksgiving only comes along once a year!” Hearing that more than once got me to thinking. Given the obesity issues in our country, it seems that Thanksgiving is no longer a once a year occurrence but an every day one. How so? Well, people regularly eat large portions, high calorie, high sodium foods that aren’t necessarily healthy, but sure taste good. There actually was a time, where food in abundance (as on Thanksgiving) was truly an annual event. Unfortunately, in our fast-food world, the abundance of food is not only a common occurrence, it’s certainly isn’t met with appreciation rather a right.
Perhaps that’s the reason obesity is so prevalent, food is not appreciated or met with gratitude but simply expected- in mass quantities. It’s all about pleasing the palette vs. strengthening the body and giving the body what it needs. If you look back on history, the first Thanksgiving was all about the gratitude of the food that was available. Today, we take food for granted and eat without thinking about it, and shovel away.
I believe if we thought more about the ceremony and meaning of Thanksgiving vs. viewing it as an opportunity to pig out, we might look at the food we eat differently. Imagine, getting back to basics with food, only eating what can be hunted, caught, gathered from the ground or plucked from a tree or vine. If we had to “work” for food vs. drive-thru, our attitudes and selections might be different.
Unfortunately, it seems that for many,
Thanksgiving is more about how much a human can consume in a day vs. the gratitude and appreciation for actually having food to eat. Not to be a killjoy, but rather than making the holidays about food, try to make it more about the reason for the celebration. Going through the holidays with the mindset of eating with appreciation vs. pigging out because it’s the holidays, may just save you from having to once again, use January 1st as your day of redemption.
Happy Thanksgiving!
Obsession Rarely Results in Success!
This past week my daughter called me from college in a panic, “My roommate has Swine Flu! What am I going to do? Should I scrub down my entire room?” I reminded her that her best defense against getting the flu is common sense which includes, getting plenty of rest (yeah right, she’s a freshman in college), washing hands before eating, rubbing eyes or nose and eat well. I reminded her that every desk she sits in, every bit of change she gets after paying for her meals, every button she pushes to get to her dorm room has been touched by someone else. So, you can put yourself in a bubble OR you can get back to basics.
Of course this got me to thinking about weight loss. How many of you have obsessed about losing weight? So much so that you eliminate 80% of the food you normally eat. One of the most common reasons people gain weight back is due to initial, obsessive weight loss efforts. Your best defense against gaining weight or struggling with weight loss? Getting back to basics. Eat regularly(being mindful of portions), include plenty of veggies and fruit, lean protein and whole grains, exercise regularly (not obsessively) and drink plenty of water.
on 
on