A Mind Change Results in a Body Change!
I’ve really missed blogging, but happy to say work has been so busy that my spare time has been non-existent. But I swore that before this week ended, I would post! So here we go, yay!
Last week I had the pleasure of participating in my first triathlon. Now hold on, before you are impressed, I only did the running portion. Not that running a 5K is no big deal, but after completing the event, and seeing what the participants who completed all 3 legs were doing, I felt a bit like a cheater. I participated in a relay for the event, my partner Cathy did the swim and the biking. Since I detest swimming (o.k. I actually fear it) and wasn’t sure about the biking part, I gladly let her do it. While she was out nailing her events, I had time to kill so I watched in awe, as women of all sizes and shapes competing in events that one would assume was only for elite athletes. Granted, the elite athletes finished before many of us even started, but that didn’t matter, it was about finishing.
While I watched my partner nail the swimming part of the race, I saw a friend of mine that is a photographer. We starting chatting and she said, “You know, I used to be a great swimmer in high school and college, but those days are gone!” The light bulb went off in my head and I said, “Hey, next year, why don’t you do the swimming part and I’ll do the bike and run portion?” She wasn’t too sure about it because she said she wasn’t in shape. Ahh, and this is where “we” women cut ourselves short all the time. Being active is a process and the more active you are, the more fit you become. You see, you don’t have to get fit before you can be active. Being active is the road that takes you to the land of the fit. Too many women discount their abilities because they believe they’re not fit enough or thin enough or whatever distorted thought they have about their body.
Being fit comes simply through moving more. The more you move the more you’ll find yourself doing. Unfortunately, the weight loss and dieting world has us believing if we’re not thin or buff or lean, we are incapable of being athletic or active, so not true.
So, my friend sent me an email and I’m happy to say she has agreed to do the swimming portion. I have a sneaking suspicion she is going to be so pleased and maybe even surprised with what she’s able to do. I’m so glad she’s giving herself an opportunity to realize that it’s never too late to connect with your physical abilities, no matter age, size or shape. Fitness is an equal opportunity endeavor. I can’t wait til next year! But I need to get to work on the biking thing!
In health,
Nicki
Dr. Oz Challenge Continues!
If you look at the most common reason people fall away from weight loss efforts, it’s motivation. The excitement and enthusiasm felt when starting a weight loss plan is like the first day of school, the possibilities are endless and everything is new and fresh. But into the third or fourth week, the newness wears off and the reality of hard work sets in, no so fun anymore. But unlike weight loss programs, school is a must (well, I’d like to think it is) and the motivation to stick with it is far greater. But with weight loss, if you quit, you quit. You walk away quietly and no one knows, except of course you, and very often that doesn’t feel very good.
Last week, the Fox Chicago News Dr. Oz group came to my studio in hopes of finding that lost motivation. I wrote a column about it last week. Losing motivation is not uncommon, and getting it back is always a challenge. Just remember, realistic expectations combined with a realistic exercise and nutrition program is the best way to stay on track and realize a healthier you!
Nicki
A Disconnect With Food May Be Cause of Obesity
Garden Season is Finally Here!
Ahh spring, good-bye chill, hello warmth. 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. 
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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!
Thumbs Down on the Double Down
Surprise, surprise as our First Lady does her part to get healthier foods in schools and households, and Jamie Oliver seeks to change the way kids are eating, KFC launches it’s new sandwich, the Double Down. The double down is 540 calories, 32 grams of fat and 1380 mg. of sodium. Believe it or not the Double Down doesn’t fare the worst. Burger King’s Double Whopper makes the Double Down look healthy. Yep, all this hype about the Double Down, the Double Whopper with cheese, includes a whopping 1061 calories, 68 grams of fat and 1544 mg. of sodium. So in truth, the Double Down is a brilliant marketing scheme but really doesn’t hold up (in terms of fat, sodium and calories) to the Double Cheese Whopper.
I find it interesting that even though the world is on a perpetual diet, foods are introduced that make absolutely no contribution to healthier habits. So what does that mean? It means that it’s really our job to be our censor, to be able to know and understand that the foods we choose to eat are well, the foods we choose to eat. It’s also important to note that no matter how much information is out there about healthy eating, there is still confusion in certain areas. My hunch is that we ALL know the Double Down is probably not on the list of healthy options. If you’re really looking to gain control of your health and your weight, fast food should be (ideally) one of the first things to go, next to fried food.
I certainly can’t blame fast-food restaurants (yes, yes, I’d love them to be more responsible) but the truth is, cigarettes are still being sold, diet pills are still being sold, and it’s our choice whether we choose to imbibe or pass them by. We are forced to make decisions about our lifestyle each and every day. The fact that a restaurant comes out with a new sandwich is hardly to blame for where our country’s health is. We are where we are by personal choice as well as mixed information. That’s why I always do my best to give you the straight story. There is no substitute for eating more fruits and vegetables and lean proteins. There is no substitute for exercise when it comes to better health. There is no substitute for taking control of YOUR health and YOUR bodby just saying, “No!” And if someone mentions a double down, toss out a thumbs down!
Here’s to your health! Nicki
Fear May Prevent You From Reaching Your Goals!
I think for many, the idea of venturing in to a new lifestyle is frightening. This past week I had an experience in which I was overcome with fear only to find out it was my imagination. That prompted me to put up this post as a reminder, some times there is fear involved with change, no doubt. But once you’re willing to push through the fear, very often you realize the fear was unfounded and your willingness to persevere opened up opportunities you may have otherwise missed!
Here’s to your healthy living journey, sans fear!
Nicki
Life is Bittersweet, Be Ready!
Me and my "Two Moms" Titia and Auntie Ann
Did you ever have one of those weeks where you wondered how you were going to make it through? This was one of those weeks, bittersweet. It’s Holy Week, so my family will be home for the weekend, work has been fantastic, interviewed gold medalist, Even Lysacek for an upcoming column and lost my Aunt Ann, an amazing woman.
It is times like these that strength and endurance are imperative. When we are stressed, our immune system is compromised. And think about it, when you’re stressed, how many of you let your exercise and sound nutrition program fall by the wayside? When we need our health to be in tip-top shape, often times we forget how important it is during challenging times.
Life is truly bittersweet in all of it’s wonder, surprises, challenges, opportunities and loss. My Aunt was dedicated to exercise, in her 80’s this woman looked 20 years younger. She always had a smile on her face and a great joke to share. She had a hand in raising me during a very crucial time in my life and for that, I’m grateful. Even being from a generation that was still very traditional, she always reminded me about the importance of following my heart, holding tight to my convictions, laughing a lot and saying my prayers at night. She was a believer in never going to bed angry, not always feeling you have to be right and most important, treat everyone as family.
I think the fact that my Aunt not only had an amazing spirit, she had the ability to make everyone feel as though they mattered, because they did.
I believe a big part of being healthy is not just the physical aspect, but the mental aspect as well. Study after study proves hands down the benefit of exercise both physically and mentally. In honor of my Aunt, I will head out for a long walk. Amazing the power of moving your body and opening your heart. The recipe for a long, healthy, happy life. Thank you for teaching me that Auntie Ann, you’ll be missed.
The Bod Squad!
Dave Grotto and Nicki Anderson - The Bod Squad!
There is never a day that goes by that I’m not pinching myself and asking, “How’d I ever get so lucky?” I love what I do for a living, I love the fact that I have an opportunity to change lives every single day!
So, when I have the opportunity to work with someone in the health and fitness industry that I’ve followed and admired for years, well, again I ask, “How’d I ever get so lucky?”
This past weekend I had a great opportunity to do a book signing at Anderson’s Bookshops101 Foods That Could Save Your Life and his most recent, 101 Optimal Life Foods. Given that my latest book, 101 No-Nonsense Tips for Healthy Living, Weight Loss and a Diet-Free life! stayed with the “101″ theme, it was a great combination. Additionally, Dave and I share a commitment for educating and motivating others on practical strategies to implement a healthier lifestyle. Our collective passion and mission for creating a healthier world, has been appropriately dubbed by Dave as, “The Bod Squad”. here in Naperville with Dave Grotto, R.D. the author of
Dave and I discussed various myths, facts and science behind weight management, nutrition confusion and exercise. We had so many questions, great questions in fact, which brought to light the constant stream of misinformation that people are exposed to on a daily basis. No wonder weight loss is so elusive!!
I know that many of you are confused with the contradictory information about weight loss, exercise and nutrition. So I will tell you what I’ve been telling my clients for years, get back to basics and trust what you know. You KNOW that whole foods, i.e. non-processed foods, fruits, veggies are good for you. You KNOW that eating too much (large portions) isn’t good for you. You KNOW that an exercise-free life is not conducive to a health-filled life. You KNOW that in order to be a healthy weight, you must practice, with regularity, a lifestyle that includes regular exercise and healthier nutrition choices. And to get the best information, straight forward information, check out our books! They will undoubtedly transform your life from dull to dynamic. The recipes in Dave’s book will blow you away!
Also, be sure and sign up for my FREE e-book to join my growing network of those seeking a practical approach to a healthy weight. This book will provide some great information to get you on the road to a healthier, happier you. In the words of Billy Crystal, “When you look good dahling, you feel good!”
Coming soon, my interview with Dave about the biggest weight loss myth that may be keeping you from realizing your weight loss goals! Stay tuned!
Nicki
New York What a Wonderful Town….To WALK!
Loving the walking in The Big Apple!
So this past week I had the privilege (again) of lecturing for a fitness conference ECA. This is one of my favorite conferences (no, not just because I get to go to NYC) but the other fitness pro’s and diversity is intoxicating, I LOVE IT!
This time I decided to head in a day early so I could get in some classes and perhaps check out NYC. Little did I know the weather was going to be so accommodating, SWEET! 72 degrees and sunshine!
I thought about heading to the gym in my hotel to workout and then I thought, “Wait a minute, what better way to get in some great cardio than walking around NYC?” My hotel was right in the heart of Times Square, HELLO? I think I hear opportunity knocking!
I put on my walking shoes, headed down Broadway and before I knew it, almost an hour had slipped away. I don’t know about you, but sometimes the idea of getting on a treadmill and watching the clock for 30 or 45 minutes or whatever, can be painful. You play with the numbers perhaps watching the machine count backward, than you change it counting forward. You do whatever makes the time fly. Somehow that really takes the fun out of a good walk. Do you agree? Or am I the only one who gets bored? Especially after being “caged” in my basement on the treadmill during the winter. Yeah, I’m a cold weather whiner!
I think one of the best things you can do for yourself is to get out of the cardio rut. Put on some great walking shoes and just head out. Don’t track your miles or calories burned, etc. Try to simply embrace the opportunity to walk outside and the sense of exhilaration that something as simple as a good, long walk can bring. NYC reminded me that the ability to go out and walk because I can is a gift I often overlook. How about you?
Nicki
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
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Buffet Explains Dysfunctional Relationship with Food!
All you can eat buffet
This past week, I had the privilege of getting away for 7 days on a cruise. To celebrate 25 years of marriage, I figured a cruise would be a nice way to get away and celebrate, I was right. For 7 days I was out of the loop, no phone, no TV (well, very little) and basically zero internet access, it was great. You realize when away from the convenience of technology, that life still goes on, with less stress and more “downtime.” However, on a cruise, that downtime comes with a price, less moving and a 24 hour buffet, a brutal combination.
I noticed on this cruise upon entering the buffet, the plate sizes have changed since my last cruise 6 years ago. On that cruise there were two plates sizes, 8″ and 10″. On this cruise, the plate sizes increased to 10″ and an oval plate that is much like a serving platter, yes, more space for more food. “You know what we need? MORE FOOD!” I watched as people opted for the “serving platter” as their meal plate and no one had a problem covering every inch of their plate. Now don’t get me wrong, I was on vacation along with the hundreds of other people on board, so I shouldn’t be judging what others are eating, right? Well, it wasn’t so much judgment as sheer shock and awe at the amount of food one human being consumed in a single sitting. All-You-Can-Eat Buffet sets a sort of challenge for people I think. “Let’s see how much I can really eat!” Unfortunately, this is the dysfunctional relationship people have with food, the emphasis on quantity vs. quality. Thanks to diets, everyone fears losing food so they have to “get it while they can!”
On the cruise, I felt the best part of the buffet was having healthy food options at the ready. But who wants healthy food options on vacation? (That’s what people said to me.) Ahhh, I get it, vacations are for over-eating. Who made up that rule? I guess if our country had healthy eating habits and vacation was more about availability of foods that aren’t normally eaten, that makes sense. But what I saw on this cruise, was many of the foods people were consuming are foods they eat every day, such as french fries, pizza and ice cream, just more of it! I saw kids taking the serving platter, loading it up with french fries and catsup followed up with a couple of ice cream cones. Why? Because they can. Because the challenge of “All-You-Can-Eat” has been set and people are heeding the call!
Again, if the cruise offered delicacies that are not available for the rest of the year and you imbibe, that makes sense. But to view a vacation as an opportunity to eat mass quantities of food with the acceptance of weight gain as part of the cruise experience, befuddles me. Adding insult to injury was the number of people that took the elevators vs. the stairs. People would WAIT for an elevator for 2 flights of stairs! Huh? Wha? And that my friends sums up the obesity problem in our country, too much food with too little movement.
Being healthy is not about deprivation, unfortunately, that’s the belief of many. Being healthy means finding a sound balance between healthy options and periodic splurges. The truth is that our country is on a 24/7 splurge with unhealthy food choices. As is evident with the obesity in our country, there is a serious issue with food in that it is viewed it as a means by which to gain or lose weight. During the gaining process, no food is out of the question and during the losing process, no food is allowed. There is no “center” or understanding that the better the quality of food you eat, the better your body will function. That thought is foreign to many.
Again, my thoughts here are not about judgment, rather a reminder of the lack of education that exists when it comes to living healthy. Food is too often viewed as a “reward” vs. what is is meant to be, fuel for function. The better we eat, the better we feel. But the “reward” means quality is irrelevant and quantity is what’s deserved. I continue to work towards changing that thought process and creating a healthier world. That’s my story, and I’m sticking to it.
Here’s to your health!
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