Hydration! Hydration! Hydration!
It’s unbelievably “thick” here in Chicago today. The humidity is so high that the heat index makes it feel like it’s 104 degrees outside, ugh! I found myself drinking a lot more water both pre and post workout. I was reminded how very important it is to keep yourself hydrated, not only during the obvious time of year, summer, but year ’round! Whether it’s winter, fall, summer or sping, our bodies need to be kept well-hydrated. Given that the human body is about 75% water, this nutrient is obviously an essential part of any healthy diet. Water serves several functions, including to help flush our systems, especially the kidneys and bladder, of waste products and toxins. In fact, majority of Americans go through life dehydrated. Then, as the aging process progresses, the internal trigger for thirst dissapates. As a result, the “cue” for thirst diminishes and people often eat thinking they’re hungry versus reaching for a glass of water because they are simply thirsty. Very often you will find that your sense of hunger passes once you’re well hydrated.
The best way to make sure you’re getting enough water in your daily diet is to keep it readily available. Keep a bottle or thermos accessible. Keep water at work, in your gym bag, purse, briefcase, etc. Drink a glass of water first thing in the morning, mid-morning, before lunch, after luch, mid-afternoon, before dinner and after dinner. Some evidence suggests that poor hydration can cause feelings of fatigue and lethargy. So next time you’re feeling a little “blah” try a glass of water!
More tips are available in my book, Nicki Anderson’s Single-Step Weight Loss Solution; 101 No-Nonsense Tips for Healthy Living, Weight Loss, and a Diet-Free Life!
Have a great week!
The Reality of Aging
Yes, I really went to see Cher. It was a vacation!
This past week I joined my hubby for his conference in Vegas. Vegas, not one of my favorite spots, mainly because you’re either sweltering in the “blow dryer” air or freezing with the blasting air conditioning in the smoke filled casinos. But hey, it’s time away and you can’t scoff at that no matter where you’re going.
Whenever my clients tell me they’re going on vacation, I always remind them about the opportunities that abound to be active and eat well, despite the whining telling me it’s not possible. 
So when it was time for my vacation, I decided that this trip was going to be a real vacation. What is a real vacation? It’s when you go somewhere and do nothing except what you enjoy vs. a trip which is where you do what everyone else enjoys, big difference!!
At the hotel there was a Canyon Ranch Spa, HELLLOO! Eureka, I hit the mother load. There’s nothing greater than being able to be somewhere that you don’t have to be in charge. I took classes I didn’t have to teach. I got to workout and didn’t have to clean up all the equipment when everyone was done. I could go right from my workout to the sauna or hot tub or igloo or experiential showers (that’s a whole other blog). I was able to eat some of wonderful, organic foods vs. the processed, crap boxed meal that some people actually called lunch. Regardless, I felt very lucky to have the opportunity to get away and just be.
So on to my classes. After my first class I realized, “Wow, that was hard.” My second class, “Wow, that was really hard.” But I’m a fitness professional, right? I can’t whine, it’s unacceptable to whine. But by class three, I was whining. Why? Because my legs hurt so bad I was shuffling around like the Mr. Wiggins character portrayed by Tim Conway. My biceps felt like a blister ready to pop and my pride, almost beyond repair. I’m supposed to be fit, right? But then I remembered what I tell my clients. “Don’t try to prove something. Just workout at a pace that’s smart and appropriate for you. Otherwise, you’re going to be sorry.” Yep, I was sorry for trying to prove that 49 can still do what an 18 year old can do. I was in a class with many that could be my children and I felt it was my professional duty to keep up and prove what the “old lady” could do. Stupid move.
Here it is Saturday, and Wednesday was my last class before heading home. I’m still poppin’ ibuprofen for pain, still wondering what I was thinking and taking yet another day off of working out. Bottom line, the body changes and can’t always do what it used to. Now don’t misunderstand, I’ve never look for an excuse to take it easy, not in my DNA, but what I did was just stupid. High intensity classes back to back in addition to doing cardio stuff following (Why? Because I could!) and well, I over did it. And now I’m paying for it. Isn’t it funny, that wisdom seems to come through gracefully except when there’s competition. Suddenly those competitive juices start flowing and all the wisdom goes out the door.
These aches and pains I’m experiencing humble me and remind me that no one is exempt to the aging process and the accommodations and considerations that need to be made as your body changes. Although I certainly held my own in the classes (had to throw that in), something tells me not a darn one of those kids was even phased by the workouts. Worse yet, they probably thought the class was a warm up class.
Lesson learned? Practice what I preach! Pay attention to your body, honor it’s limits but never shy away from gently pushing outside those limits. Just don’t push so far you lose sight of where you’re going and what you’re trying to accomplish.
Tomorrow, I’ll work out; after I take my ibuprofen.
Nicki
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
As Luck Would Have It, I Knew This Great Man!
I can honestly say, one of my biggest fears is death. I know, there is the religious and philosophical side of it, but somehow, the idea of death doesn’t prompt any feelings of comfort. My fear? Losing someone close to me and realizing that I will never hear that person’s voice, be able to pick up the phone and call them with a question or have a cup of coffee over a great debate. This past week one of my fears came to pass. A friend, mentor and amazing individual passed away. His name was Phil Lawler and if you didn’t know him, how unfortunate for you. I was fortunate enough to not only know this man, but to call him my friend.
About 10 years ago, as I was trying to spread my “Fitness Rules” message throughout my community, I received a phone call from Phil. Phil had the greatest passion ever. His call was unsolicited, he just felt that maybe he could be of some help, so typical of Phil to help out. He said, “Say Nicki, you don’t know me but I’d sure like you to come over to Madison Junior High where I teach phyical education as I’d like to throw some ideas at you.” If you know Phil, he was never short on ideas. From that moment on, he became my mentor and friend. He was one of the few people that believed in my mission to change the world to better health and he was willing to help me at any and every turn. I will miss his boundless energy, his interest in anything new and relevant and his undying love for his family and students. So much he gave yet he required so little in return.
Phil actually turned the Physical Education model around. He saw that it was broken and was determined to fix it to make sure that our children learned to love fitness in a non-traditional way. He brought “fun” to physical education and created a model for physical education that drew experts and teachers from all around the globe. His dedication to getting kids to move was powerful and triggered my passion into “family” fitness. Phil’s Physical Education model even inspired Dr. John Ratey who wrote the book, “Spark.” A must read if you haven’t read it.
My heart goes out to Phil’s family, who are amazing as well. But my heart also goes out to those that never had the opportunity to meet this man. My heart is sad for those children that will never have the opportunity to “catch” Phil’s physical fitness enthusiasm. But one thing I do know is that those of us who loved and admired him will certainly do our best to continue pushing his passion forward and working tirelessly to get kids moving and families healthy. What an amazing legend he left behind.
Nicki
Evan Lysacek’s 5 Minute Secret!
Evan Lysacek Brings Home the Gold!
Last week, I had the pleasure and privilege of interviewing Even Lysacek, what a nice guy. Anyway, I wanted to interview him for my fitness column and find out just what he does to stay fit.
You all know there are those who are born to be fit and others, like me, who have to work to be fit as some of us were not touched by the great body fairy.
I have always believed that a little bit of something is better than a lot of nothing. This includes exercise as well as nutrition. In other words, if you only have 15 minutes to exercise, do it, it’s better than nothing. And if you’re stuck at a fast-food restaurant and choices are limited, make the best choice you can. It truly is the little things that add up and eventually change your life and ultimately your body.
So while interviewing Evan I asked, ” What fitness tips would you give to busy adults?” Without hesitation he said, “5 minute workouts! That’s what I do all the time. In fact, my Dancing with the Stars partner and I do it together, it’s great.”
The truth is that I’m a firm believer in 5 minute workouts. As a mother of 4, when they were little, I had NO time to myself. So during lunch, I’d sneak in some lunges, dips on the chair, push-ups and squats, it took about 5 minutes to do a couple of sets. At night when brushing my teeth, more lunges and then some sit-ups while watching the news. 5 minutes and I felt great.
Evan said,”5 minute workouts make a difference, and this is coming from an Olympic athlete!”
So you’ve heard it here, 5 minutes DOES count which means, no more excuses.
Got 5 minutes? Get some exercise!
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!
Weight Watchers and McDonalds Partner Up? Really?
WW partners with McDonalds....Go figure.
Well, I’m getting ready to head out on vacation, a much needed one. But didn’t want to leave without getting in a post and well, today I’ve got a good one.
Have you heard about the recent partnership between McDonalds and Weight Watchers? Is it me or is that an oxymoron? I don’t get it, or well, yes I actually do get it. You see, I have always held the belief that diets are not about health, simply about weight. Creating a calorie deficit (regardless of how it’s done) so you lose weight. And this partnership illustrates very well, it’s not about health.
For me, I’ve always been against diets because they rarely if ever set the dieter up for long-term success. Additionally, dieters are not often educated on long-term, proper nutrition. Think about it, how many diets have you been on that simply have you counting calories? Sure, sure, I know that some diets encourage healthy choices, but when you’ve got someone like Weight Watchers pairing up with McDonalds, I say, “Booooo!”
For me, it simply cements my feelings about these multimillion dollar diet companies. None of them are about long-term or helping people learn how to eat whole, nutritious foods, nope, it’s simply about losing weight and once you do, well, you’re on your own.
When diet companies start pairing up with fast-food companies it’s simply an indicator that the system is broken and my friends, the dieting industry has been broken for a long time. Perhaps now, people will finally see the past the smoke and mirrors of dieting and walk away from diets permanently. That would be a dream come true for me and well, a girl can dream, can’t she?
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!
What the Super Bowl Can Teach You About Weight Loss!
Drew Brees and family
As I sat watching the Super Bowl yesterday, I witnessed the underdogs persevere and ultimately win. I thought about the parallels between the Super Bowl and weight loss. A stretch? See what you think!
1. Weight Loss is a team effort. You need a strong team around you to support you and keep you motivated and accountable. Without support, the journey is very difficult.
2. If you have a bad play, you acknowledge it and move on. Every one makes mistakes, yes, even Drew Brees and Peyton Manning. So if you have something that isn’t part of your healthy eating plan, acknowledge it and move on. Life is a series of wins and losses.
3. Believe in yourself. Don’t listen to what other naysayers believe, if you believe in your heart you can succeed, you will. It’s the pessimist that often sets the table for failure. If you believe, you can achieve.
4. Play to win. If you start off wondering “Another diet, I wonder if this one will work?” If you make up your mind to succeed, never lose site of that goal. Visualize your success and rock it!
5. Playing to win is hard work. During any weight loss journey, there will be times when you feel like you just can’t go on and it’s hard. Just know that hard work always pays off in the end.
6. Plan, plan, plan. Imagine if either football team went out on the field without a plan, it would be a disaster. Same applies for weight loss, plan out your strategy for success.
7. Have fun! Losing weight is not meant to be a sentence of some sort, rather a journey to discover what makes you your best! Have fun, don’t get so tied up in the “rules” and the “win” that you forget to have fun and even learn along the way.
Congrats to New Orleans Saints and Naperville’s Sean Payton!
- Nicki
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