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,
Making Changes for All the Right Reasons!
This picture brings back a lot of memories. I was about 17 years old and about 50 pounds overweight. I was miserable but hadn’t yet made the connection between my weight, my lifestyle and how I felt. It would be another year before I would finally have an “a-ha” moment and realize that I can’t keep doing what I’m doing and expect to age gracefully and most important, healthfully.
At the end of my senior year in high school, I had promised myself to get “moving” and start eating better. At the time, Weight Watchers was all about portion control and a nice variety of fruits and vegetables. It was because of that, I was able to lose the 50 pounds in a little over a year. That was almost 30 years ago which actually started my path in to the fitness arena. I know that taking the time to do it right, not pushing crazy starvation methods in place helped me so much in understanding what I like to call, “Food and mood.”
This past week, I was in Toronto lecturing to personal trainers at Can-Fit Pro. One of my lectures was, “Inspiring Clients to Move Beyond Diets and Into Good Health.” It is really my favorite lecture to present as so many in the audience can relate to it, whether personally or through a client they’re working with.
Going from diets to healthy living includes 5 key components, commitment, planning, clear goals, journaling and lastly, BELIEF! The belief that you actually CAN make the changes to a healthier lifestyle if you’re willing to follow the 4 other components. If you are not committed you will not succeed. If you cannot plan ahead, meals, grocery shopping, exercise, etc. you will not succeed. If you are not willing or able to set clear goals, you will not succeed. Lastly, if you’re not willing to journal (some believe the most important ingredient to long-term success) you will not succeed. You see, good things come from hard work and commitment and well, getting healthy is not easy until you’ve been doing it for awhile and like anything else, it’s gets easier as you go along. The more you do it, yes, the easier it gets. If you really want to change your life, you’re going to have to do some work. Not a “Debbie Downer” simply fact and I know, I’ve been doing it with others for years and I know personally, what it took for me to once and for all lose weight and keep it off!
I believe in my clients and I believe in their ability to succeed, but they have to believe in themselves as well. If they believe, they will certainly achieve. It is no different for you, do you believe?
Here’s to your health,
Nicki
Weight! You’ve Got It All Wrong!
I love my garden!
For the past 20 years, I have worked to inspire others to start and maintain a dedication to healthy living. It hasn’t been easy, but it’s a passion of mine that makes what I do very rewarding. Since I started in this business, much has changed. If you’re like me, you’ve probably jumped on the fat-free bandwagon, the oat bandwagon, low-carb, high-carb and any other “health” fad that came across weight loss radar. Like millions of people, if news was reporting that fat-free could save your life, by God fat-free was for me! However, in the last 5 or so years, I have come to understand that health and wellness information is like anything else we read, there are a hundred sides to every story. This means that it’s ultimately up to us to read, research and find out what is best for us and our body. What’s good for your sister, might not be the same for you.
In 20 years, the one constant I have found that is that weight loss is elusive for many because of nutrition. Yeah, yeah, exercise is certainly part of the equation but if push comes to shove and I have to pick, I would say that poor nutrition, or better said, confused nutrition is the reason that so many people struggle with weight. C’mon, how many times have you started an exercise program only to find that within 6 weeks the weight you’d lost was marginal and soon after tiring of the “diet” the weight came back, and then some?
I recently started training a new client. He’s very out of shape and for a young man, has lost control of nutrition. Additionally, like many other Americans, his job prevents him from keeping a regular exercise schedule alive. He’s pushing 50 and has been told by his doctor that changes need to be made or he’ll be on meds within 2 years. He came to me for exercise assistance and though we discussed the options for exercise, when it came to nutrition he said, “Well if I’m exercising, it really doesn’t matter, right?” WRONG! He believed that he would be burning off calories so that anything he ate wouldn’t matter. There’s two things here, first, people don’t often exercise hard enough or regular enough to create a consistent deficit = sustainable weight loss. That’s a common misconception. Second, no matter how much you exercise, the fuel that you put in to your body DOES matter. It’s no different than saying it doesn’t matter if you pour a gallon of paint in to the gas tank of your car. Um, yeah, it might make a difference. Same with food, you put junk in, low quality food and that’s what you get, feeling “icky” and low energy.
When I shared with my client that food was the majority of the weight loss puzzle he said, ” I wouldn’t know where to start, further, I have a very busy job.” I understand that all too well. So I encouraged him to first write down for a couple of weeks what he’s putting in his mouth. I think we can all agree that very often we’ll pay little attention to the quality of food we’re eating as long as we’re satisfied, right? Once he has an idea on his eating habits, where, why, what, THEN he can begin to address small changes here and there that don’t seem catastrophic to his current lifestyle. The truth is that many people aren’t willing to be inconvenienced by healthy changes, so the changes have to be small enough that they don’t seem that life altering. Make sense?
We are country that’s in a mess when talking about diet and exercise, there’s no doubt. But there is so much garbage, and promises of “easy” weight loss, that so many simply give-up because the task to lose weight and get healthy is daunting. For starters, ask yourself, “What do I want to change and why?” If you can answer that question with a response that will keep you focused, you can start making small changes. Start with something as basic as drinking more water. If you’re a diet soda drinker, strive to eliminate soda gradually from your diet. If you eat a lot of meat, try cooking some meals without meat (the internet is full of great recipes). If you’re a snacker, what is the quality of snacks you’re eating? If it’s chips, opt for a handful of almonds, or some rice crackers (not cakes, crackers) and a small bit of hummus. A bowl of fruit. We have gotten so far away from the foods we’re meant to eat and instead ended up in the land of processed foods and it’s killing us. Start paying more attention to ingredients in your foods, sodium amounts, additives and quantity of food, we eat waaaaay too much food. If you’re a sugar person, how can you start today, by reducing the amount of sugar in your diet? Do you eat plenty of vegetables each day? If not, how can you begin to incorporate more. These are a lot of questions, but start with just one thing, when you feel you’ve mastered it, move on to another change and so on and so on.
Rome wasn’t built in a day, and you cannot expect to change unhealthy habits in a week, a month or even a year. I personally still strive to improve my diet and knowledge of nutrition every single day. I am a firm believer in “food and mood,” when I eat well, I feel well. There is so much confusion about weight loss and nutrition it can make your head spin. Take it slow, listen to your body after you eat, what is it telling you? Your body is an amazing machine, trust that it has the ability to tell you what it needs and then be kind enough to respond positively.
There’s nothing more valuable than learning about healthy habits that can positively impact your life. Trial and error is part of the process, but if you don’t try, you’ll never know what opportunities are out there just waiting for you!
Here’s to a healthier you!
Nicki
Some of my favorite books: An End to Overeating by Dr. David Kessler
101 Optimal Life Foods by David Grotto, RD, LDN
Good Calories, Bad Calories by Gary Taubes
Second Nature, A Gardners Education by Michael Pollan
You Want to Eat Healthy? Think Au Natural!
The road to healthy eating never ends, in that, there’s always something new and interesting to learn about what really constitutes a healthy diet. So many philosophies, so many ideas, diets, etc. that make the nutritional know-how rather confusing and conflicting.
When I talk to my clients about nutrition, I encourage “Au natural” as the best gauge. All too often people count calories which focuses more on quantity(calories) vs. quality. If we can learn to focus more on the quality of our foods the quantity somewhat remedies itself. For example, it’s very easy to over-eat a bag of potato chips, right? But try to over-eat a cucumber salad, or sweet potato or sliced peppers, not likely to happen.
If you’re looking to change your “diet” start with focusing on the quality of the food your eating. If you still love your sweets, your boxed foods, start finding healthier options. For example, have you ever tried a date? Oh my gosh, dates are a wonderful substitute for a piece of candy or chocolate. Unfortunately, society and our pallets often dictate what we want, but the truth is, if you slowly start making healthy changes, your body and pallet will respond positively.
Slow and steady wins the race. Take it a day at a time, pay more attention to the quality of your foods and set small goals for yourself each week. Perhaps during week 1, it’s simply taking a look at what you’re eating on a daily basis. Observe where you need to change and what you’re willing to change. Once you do that, you can better assess where you need to start and off you go!
Healthy, all natural nutrition is the key to a healthier weight, NOT dieting.
Here’s to your health!
Learning about Healthy Eating Never Ends!
Teri Gentes, A Certified Nutritional Consultant and Recipe Author of Gourmet Natural Foods Nutrition
As long as I’ve been focused on eating better and moving more, I always believe there’s room for improvement. As I head in to the last year of my 40’s, now more than ever I want to be the best I can and the way to make that happen, is to learn what things I can improve upon.
When I look back 20 years ago, I too was sucked in to the whole “low-fat, high carb” diet. I read everything that came along on the subject and believed that I knew it all and that my nutrition was set. Little did I know that not only was eating that way not conducive for me feeling great, I was eating a lot of processed foods. You see, many choices that we make that seem healthy, are not always the best choice. But through brilliant marketing and deceptive labeling, it makes it awfully tough to know just what your eating and how it actually affects the way we feel and our overall health.
In the early 90’s it was all about Oat Bran, touted as the new miracle food! In the late 90’s, The Atkins Diet resurfaced and we had a whole new generation following the Atkins philosophy. Unfortunately, it was rarely about the health, more about the weight loss. Here’s what I mean, whether it’s low-fat, high oat, or low-carb, if you’re eating junk which stays in the parameters of the diet, you may be losing weight, but what are you putting in to your body? And that’s where the lack of education comes in. A good example is 100-calorie packs. It’s basically processed bags of food that people are led to believe are more healthy. The truth is that folks may be getting less calories, but like a diet drink, what they save on the front end they end up making up in the back end, so it’s commonly a wash. I’m not making this up, I see this with my clients all the time.
So, like you, I get frustrated with the information that comes out about nutrition and the confusion that comes a long with it. High Carb? Low Carb? High Protein? Low Protein? Low- Fat? Low Calorie? Fat-Free? Preservative free? And on and on the questions go.
In my search to learn more, I have just started working with a lovely lady, Teri Gentes, someone you should know. Teri has taken me to a new level in my quest to understand more about food and what constitutes a good choice vs. a misinformed choice. I love learning as I believe the more I know, the more I can positively grow. There are plenty of things she’s shared with me that many of us know, eat more veggies and fresh fruit, avoid processed, chemical filled foods, etc. But I’m also learning so much that I didn’t know. Although healthy eating can be very, very detailed, ultimately it’s about making choices that can make you stronger, healthier and happier. I’ve always believed there is a direct correlation between food and mood and as I make my way through this educational process, I believe it now more than ever.
I try and do my best with giving straight forward advice in my columns and blogs about healthy eating, and with that are some amazing resources out there that can help explain things in a way that’s easy to understand and implement bit by bit. Like anything, you can’t go and clean out your cabinets and expect that in a day you are going to completely alter your eating and it’s going to stick, it won’t.
Making small changes is the best way to alter and positively change your diet. It can be as basic as adding in a new vegetable each week. Working to move away from boxed foods and focus more on whole, natural state foods. Trust me, when I got in to this business I thought I had healthy eating all figured out. Not even close! So as I learn, I will share with you. Following are just a few resources for you. I’d love to know your thoughts about food deception and the confusion when seeking a healthy eating plan that you can stick with for life. After all, that’s what healthy eating is all about saving and enhancing your life!
Here’s to your health!
Nicki
Nicki Anderson’s Single Step Weight Loss Solution
An End to Overeating by Dr. David A. Kessler
Good Calories, Bad Calories by Gary Taubes
Jamie Oliver – Food Revolution
How to Cook Everything Vegetarian by Mark Bittman
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!
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
Find Out the Biggest Weight Loss Myth!
Dave Grotto, R.D. author of 101 Foods That Could Save Your Life and 101 Optimal Life Foods shares his thoughts with me about healthy living, weight loss and “shelvic exams!” For years I’ve talked about the importance of balance and finding ways to lose weight besides deprivation. Dave confirms my thoughts and adds his experience, suggestions and tips on being your best!
Enjoy!
Nicki
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
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!
on 
on