Kimberly Fitness

Easy Lifestyle Changes That Will Help you Lose Weight

With grading final exams and research papers, I haven't had much time to write this week.  But as I was out jogging this morning I thought it would be useful to my readers to have a quick reference guide of simple, lifestyle changes you could make to either lose weight or just stay healthy.  Here is my bullet list of must-dos for healthy living.

1.  Eat a Big Breakfast!  You do not need to eat first thing in the morning, but you do need to eat breakfast.  Don't worry about fat or calories, instead, worry about satiety and balance.  Try to eat a breakfast that includes healthy grains, protein and possibly dairy and fruit.  Something like an egg and cheese sandwich on whole grain bread with a 1/2 grapefruit.  You can make it at home with either egg whites or egg beaters if you are trying to watch your cholesterol intake or for some different flavors try a tad of cheddar cheese instead of the usual American cheese.  Be bold and try it with Feta!  Or scramble eggs and place in a whole wheat wrap with some shredded cheese (measure and control portions, of course!) and add a splash or two of hot sauce.  Whatever you prefer, get in a good, filling breakfast full of variety.  If you are in a hurry and have no time to cook, try Dunkin Donuts Egg White Flatbreads or a breakfast sandwich (no meat) on a whole grain bagel at Panera or better yet, support your local breakfast shop/deli. Personally, I am not a fan of cereal for breakfast unless you eat it with an egg and some fruit. Cereal as part of a balanced breakfast is great for adding fiber and vitamins to your morning.  I just don't think cereal alone is a good enough meal.  Its not going to give you the energy you need for the day.

2.  Drink a lot of water.  Being properly hydrated will help your cells function properly and optimally.   Simple enough, but remember, if you are drinking juice, soda or other beverages they most likely have calories.  Water doesn't.  For every glass of water (8 oz.) you drink in lieu of a glass of soda, juice or other flavored beverage, you will be saving yourself around 120 calories.  Do this 3 or 4 times a day and you will lose one pound per week without even trying.  

3.  Snack on fruits and vegetables.  Most people do not get in nearly enough fruits and vegetables each day.  59% of Americans do not get enough vegetables each day and 76% don't eat enough fruit.  And as for the vegetables, 33% of the vegetable servings most people get are in the form of white potatoes (they don't really count, either).  Only 3% of vegetable servings come from leafy greens and 6% from legumes (beans and peas).  And 48% of people do not eat any fruits at all!  So boost up your vitamin and fiber intake by snacking on fruits and vegetables any time of the day. 

4.  Snack on trail mix and nuts instead of pretzels and crackers.  Funny how so many people think fat is bad and avoid foods that contain it.  Believe it or not, eating peanuts or walnuts is much healthier for you than pretzels.  Nuts contain fiber, protein and healthy fats (including essential fatty acids) and help us feel full.  Pretzels are a refined carbohydrate containing bleached flour and salt.  

5.  Eat plenty during the day, so you don't night binge.  Many dieters make the big mistake of waking in the morning and committing to a "diet" for the day only to be followed by an evening of binging on everything they can find in the pantry.  Eat a big breakfast, healthy lunch and dinner and be full after dinner.  You won't be hungry at 8 or 9pm if you ate plenty all day.  And if you are, ask yourself if you are really hungry or just bored. Which brings me to...

6.  Don't eat for something to do.  Before you eat, ask yourself if you are really hungry or just bored.  If bored, find something else to do.  Many do not listen to their internal hunger cues.

7.  Exercise everyday! Exercise will not only give you all of the physical benefits of a faster metabolism, but there is something psychological that happens when you exercise regularly.  You feel better about yourself and are excited to invest in yourself.  This will motivate you to want to eat healthier.  You will see how exercise, diet and mental health are all a part of the overall package and you will want to focus on all three.  

8.  Ask yourself, "how can I make this healthier?"  Eat what you want, but ask yourself if you can make it healthier.  Can you make macaroni and cheese with whole grain pasta and reduced fat cheese?  Eat a broth-based soup over a cream-based soup?  Eat less bread with dinner and more salad instead?  

9.  Cut back on caffeine.  Research shows that 2 cups a day or less is OK, but a "cup" is 6 oz.  Many drink much more than this.  Caffeine is addictive and will disrupt your sleep.  It also will cause an afternoon "crash" and depletes calcium from bones which is a big concern for women.  

10.  Get plenty of sleep.  I know in our over-scheduled society, we don't always make time to get the rest we need, but it is critical that you do.  When you do not get enough sleep, your body doesn't get the rest it needs and winds up needing more energy to function.  This stimulates hormones in your body to make you hungry and you will eat more than usual.  Not getting enough sleep can actually cause you to gain weight.  7-8 hours a night is recommended.  Plus, when you get enough rest, you will have more energy to exercise.

11.  Allow yourself dessert.  If you tell yourself that you can eat a piece of chocolate whenever you like, you will eat much less of it.  It is only when you deprive yourself that you begin to crave and binge.  Don't place desserts, or any other "guilty pleasure" on a pedestal.  Eat them when you feel like it, placing no judgment on the food or yourself, and you will find, over time, that you can eat just a little bit and feel satisfied.  Try it!

Skinny Doesn't Mean Healthy and Vice Versa: Promoting Positive Self-Image

I have just completed teaching for the semester at college and as a final project asked my students to do a research paper on any topic of their interest as long as it related to either nutrition or health.  To no surprise, many papers were about eating disorders.  Before reading on, let me make the disclaimer that this article is NOT about eating disorders but instead about society's influence on destruction of self.  But I am getting to that...

There are many young people, mostly women however, that struggle with an eating disorder at some point in their youthful lives.  I have heard many women speak of their personal struggles with weight obsession, dysfunctional eating habits, and poor body-image. 

Eating disorders actually have three main components that drive them; social, genetic, and psychological.  Social refers to our external environment whether it be media influence, family, friends, etc...  Genetic simply means that eating disorders do run along genetic lines, not to say that if your parent had a disorder you will, but it means that you have a greater chance of developing an eating disorder if exposed to the specific triggers.  Lastly, psychological refers to the influencing factors such as poor self-image, negative feelings toward oneself, and depression.  Today I don't want to write about eating disorders, but want to focus on the aspects that lead to eating disorders, specifically social and psychological. 

I have been reading 279 Days to Overnight Success by Chris Guillebeau.  Chris narrows down the purpose of writing and asks what is your (or my) purpose?  What message do you want to bring to the masses through social media?  For me, my purpose is to change society's perception of health and revamp the entire fitness and nutrition industries so that they focus on health rather than unrealistic beauty expectations set forth by society and the media, as well as create a new, uplifting message to all people that only through a positive relationship with ourselves, can we achieve health, success, and happiness.  My goals are lofty, indeed.  But one thing that I have learned through teaching is that we may not change the whole world at once, but if we can change just one person's life, we have made progress.

In tying these concepts together, the social issues that can lead to eating disorders are the same social issues that demoralize our society as a whole.  The common theme that I see evoking from society, the media, and the fitness industry is that we must conform to some pre-determined image that defines what we are supposed to look like.  Not only is this notion psychologically and socially unhealthy, it is utterly ridiculous and unrealistic.  Think about this for a moment.  The next time you are in a public venue, whether it be in a restaurant, the mall, work, school, or just walking downtown take a look at all of the people around you.  Do any two people look the same?  Of course, not (unless they are twins)!  In fact, notice the numerous differences in outer appearance.  Don't just notice different hair color or eye color, but notice the different textures of our hair, the shape and dimension of our eyes, and the shape of our faces.  Also notice how different our bodies look from one another. Once you take notice of these differences, ask yourself to figure out a way to make all of us look the same.  Does that seem impossible?  It should, because it is impossible.  Just as impossible as it is to make us think we need to look like our favorite movie star or girl on the magazine cover.

Allow me to give an example.  No matter what I do, I will never look like Jessica Simpson.  I could dye my hair and get plastic surgery, but I could never look like her. I don't have her bone structure, muscle tone or any other similar physical characteristic.  I don't have her genes, and after all, genes determine our outer appearance.  If I made the personal goal of trying to look like her, I would spend my entire life hating myself, blaming myself for failing, and my self-esteem would diminish.  As silly as this seems it is exactly what many people do to themselves every day of their lives when they look at a picture (whether it be on a magazine cover or in their mind) and say to themselves, "I am going to get myself to look like that!". 

So getting away from the aesthetics associated with fitness, if we were to focus our goals on achieving a healthier body, we could in essence also achieve our optimal outer appearance that will be pleasing to us.  An appearance that is optimal for our individual body, and not meant to match a society-driven image.  We must learn to be happy with ourselves based on who we are, and not what we look like. Outer beauty, to me, doesn't come from nice hair or a skinny figure. It is something that shines through by the way we carry ourselves, the gleam in our eyes, and the warmth of our smiles.  These things can only come from the inside. 

If we start to focus on health, rather than image, we will be simultaneously improving both our social and psychological health.   When you take that first step to start exercising, eat better, get more sleep, and so on, you are also taking a step towards improving self-image and esteem, not to mention a great way of combating depression.  By understanding the importance of our individual selves, and what we have to offer society, we will come to a greater sense of purpose and happiness.  And after all, isn't the reason that we diet and exercise because we are trying to be happy with ourselves?

So if you are looking to be attractive, stop wasting your time doing endless crunches, obsessing about dieting, and continuing the self-loathing that often takes place.  If you want to look good you must be happy with yourself and learn to truly love and respect yourself for who you are and not what others think you should be.  It is the only way.

Diet Soda Can Cause Weight Gain and Digestive Issues. The Bright Side, You'll Be Well-Preserved

Think drinking diet soda will help you stave off extra pounds?  Think again.  Research actually shows (in numerous studies) that the artificial sweetener primarily used in diet drinks, aspartame, may actually cause obesity.  According to a recent study done at Purdue University, "...people who drink more diet drinks are at higher risk for obesity and metabolic syndrome, a collection of medical problems such as abdominal fat, high blood pressure and insulin resistance that put people at risk for heart disease and diabetes." [1]

The reasoning for obesity, metabolic syndrome and weight gain makes perfect sense.  Artificial sweeteners, though lacking calories, still have a sweet taste that most would argue is even sweeter than table sugar.  When the artificial sweetener is consumed, it triggers the body to release insulin because the body does not know the difference between sugar and aspartame.  When we eat, insulin is always released as a way to keep blood glucose levels stable.  If you drink a diet soda, there is no sugar, but insulin is still released.  If insulin is circulating in the blood without sugar in the blood, it will trigger the response to eat as a means to keep blood glucose levels in balance with insulin levels (a hypoglycemic effect).  Therefore, drinking diet soda will actually make you hungrier causing you to consume more calories. 

In a study published by The Nurse Practitioner in 2008, artificial sweeteners can cause GI tract problems ranging from diarrhea to the most commonly noted condition, irritable bowel syndrome (IBS). [2]  IBS is characterized by cramping, abdominal pain, bloating, constipation, diarrhea, and discomfort.  IBS is not permanent, and can be corrected through proper diet. 

Although diet soda, or it's component aspartame, may cause weight gain, insulin resistance and IBS, there is a bright side.  You may become well-preserved, much like the cow eye you dissected in high school biology class.  The stinky, preservation liquid that you used to smell coming from the biology lab in school, a.k.a. formaldehyde, is one of the products formed when aspartame is broken down in the body.  While one study shows there is no harm to humans having formaldehyde accumulate in the body, I am not so sure I really agree. [3]  More studies need to be done to show it's effects on cell health. 

And finally, diet soda, like most diet foods, typically encourage over-consumption.  When people think they are "saving" calories by drinking diet soda, they typically eat more food thinking they have the extra room for calories.

Diet sodas, like all foods, are OK in moderation.  But keep these types of foods to the special occasion and not the everyday occurrence. 

[1] “A Role for Sweet Taste: Calorie Predictive Relations in Energy Regulation by Rats,” Susan E. Swithers, PhD and Terry L. Davidson, PhD, Purdue University; Behavioral Neuroscience, Vol. 122, No. 1.

[2]  "Artificial sweetener linked to GI problems.(Literature Review: Gastrointestinal Care)(Report)." The Nurse Practitioner 33.6 (June 2008): 47(2).

[3] Oyama, Y., H. Sakai, T. Arata, Y. Okano, N. Akaike, K. Sakai, and K. Noda. "Cytotoxic effects of methanol, formaldehyde, and formate on dissociated rat thymocytes: A possibility of aspartame toxicity.(Author abstract)." Cell Biology and Toxicology 18.1 (Jan 2002): 43(8)

How to Choose a Good Multi-Vitamin, If You Choose To Take One

Most nutritionists agree that it is usually not necessary to take supplements if you are a healthy person.  If you maintain a well-balanced diet, you are probably meeting most of your needs.  However, taking a multi-vitamin is not a bad idea just for the purpose of a giving you a simple "insurance policy". 

First, determine if you need to take a multi-vitamin.  Use an online software program that allows you to analyze what you eat, in terms of daily nutrient intakes.  You can use MyPyramid.gov and select My Pyramid Tracker.  Record everything you eat for three to five days and take a look at each day to determine if you are falling short on some of your vitamins, minerals and/or nutrients.  Common shortages include Vitamin E, Vitamin D, Calcium, and Fiber (among others). 

If you notice some deficiencies, don't just jump into taking vitamins.  First look to see how you can increase your vitamin intake through food.  Getting your nutrients from food is the ideal way to get them because it is how the nutrients are chemically combined in the foods that gives them optimal bioavalability (meaning the efficiency of absorption).  Another factor to consider, is that there are many benefits we get from foods that we can not get from a multi-vitamin, such as energy (which vitamins do not provide), natural fiber, protein and natural fats.  There are also factors that have not yet been clarified by science, but we do know that certain nutrients, such as fish oils, are more effective when they come from fish rather than fish supplements.  It is believed this is because there may be other factors involved in the chemistry of the fish itself and how essential fats are chemically bound to these other factors. 

But if you decide that you prefer to take a multi-vitamin as an insurance policy, don't be fooled into thinking that you need to mega-dose or spend a lot of money.  First, look at the % Daily Value.  Try to stay at around 100% or less for each nutrient (a little bit over is fine, however, you don't need 500% of anything).  Secondly, buy the most basic and cheap vitamin you can find.  There is nothing superior in the $40 bottle vs. the $8 bottle.  Third, look for artificial ingredients, colors, preservatives.  If they are in the bottle, pass.  Finally, go for a non-iron version.  Men do not need near the amount of iron that women (pre-menopause) need and should not supplement with iron unless prescribed by a doctor.  Some argue that women should take a multi-vitamin with iron because of menstruation, but I personally do not think this is necessary unless you show signs of anemia.  Iron is one mineral that you can overdose on and you need to be careful with intake.  Iron supplementation should really only be done when prescribed by a doctor.  It is easy to get your daily dose of iron from foods such as chicken (especially dark meat), turkey, beef, halibut, crab, pork shrimp, spinach, beans, oatmeal, and fortified breads.

 And if you find you are low in some of the common deficiency areas, here are some good sources of Vitamins E, D, and Calcium.

Vitamin E:  Vegetable oils, Wheat Germ, Sunflower, Hazelnuts, Peanuts, Broccoli and Spinach.

Vitamin D:  Salmon, Mackerel, Tuna, Milk, Margarine, Cereal, Egg, Cheese

Calcium:  Milk, Yogurt, Cheese, Tofu, Leafy Greens, Cottage Cheese, Bony Fish, Salmon, Calcium-Fortified Cereals and Orange Juice

Fitness, Women, Sports & Money: If You Let Me Play.... (thank you Nike)

Once upon a time, when the word "sports" was mentioned the image that would come to mind involved strong, muscular, powerful men who were either great pitchers, runners, hoop-players or tacklers.  And often that image was accompanied by team or player loyalty and maybe how much money the professional athletes made (and for some, maybe envy that they couldn't become that ML pitcher).  Of course with a century of feminism, the dawn of women's professional sports teams, and girls playing t-ball right along side boys, so much has changed.  (OK, that was sarcasm).

Ask yourself a question; when you think of sports, does the image I described still come to mind?  And if so, why?  Why is it that many people still associate sports with men?  I'm not asking the question to criticize, I am asking the question to provoke analysis of unconscious thought.

Recently, I have become a big tennis fan.  In the back of my mind, I always wanted to learn how to play.  It seemed like such an invigorating sport.  While there are many sports to choose from, what makes tennis so fantastic is that it brings together every component of fitness; cardio-respiratory endurance, cardiovascular strength, it is both aerobic and anaerobic, it involves muscular strength, power and flexibility as well as other characteristics of fitness like speed, agility, coordination and balance. 

Finally this year, I bought myself a racquet, started taking lessons, and I play every chance I get (at least once a week).    I have extended that interest to following professional tennis, as well.  I watch it every night on television and look forward to it each day.  I like to watch both Men's (ATP) and Women's (WTA) tennis, but for slightly different reasons. 

There is undeniably an evolutionary human attraction to watching men demonstrate power, speed and strength while playing any sport. Men are made up of a greater amount of muscle mass than women, and are typically stronger, physically speaking.  That is simple biology.  But this fact does not mean that women aren't as good of athletes as men.  Quite the contrary. 

While male tennis players offer much to the sport, so do women.  Speaking as a woman, I love to watch women play because I admire the skills I wish I could have.  I admire their strength, speed, and power.  They are working at their highest physical potential, which is inspiring.  I am grateful to have women in the sport of tennis.  I can't imagine playing any sport, if I never watched other women play. 

Female athletes are role models.  They encourage all women to be physically active, to be strong, to always improve upon skills, and to be healthy rather than skinny.  With so many supposed role models coming from the entertainment industry that focus on thinness and exterior beauty, I feel that female athletes offer young (& old) women the chance to admire strength, power, active living and health, instead.

So what has provoked me to write about this topic?  As I was doing some tennis research I came across an article on CNN.com that referenced an article written in an Australian newspaper where a journalist was annoyed (putting it lightly) by the fact that Serena Williams won the same prize money as Rafael Nadal in the Australian Open back in February 2009, ($1.3 Million).  The journalist goes on to say that women's tennis is a joke and that women do not deserve the same pay as their fellow male players.  I was flabbergasted. (You can read the CNN.com re-verbiage, here)

The article stated both sides of the argument.  Those who support less pay for women claim that it is due to the fact that women do not play as much as men (aside from the allegation that it is boring compared to men's tennis).  Those in favor of equal pay state that it is not the time spent on the court, but emphasize that it is about fair and equal treatment. 

The reality is that both men and women (like in any sport) generate the money, therefore they are entitled to what they generate. 

Besides all that, what kind of message does this send to women when you state that men playing sports is better than women playing sports?  You are stating that women should not be competitive, athletic, and equal.  This sets a bad example for women, especially young women, all over the world.

It reminds me of an old Nike poster I once read that was a part of Nike's "If You Let Me Play" campaign supporting women in sports.

It reads:

If you let me play.
If you let me play sports,
I will like myself more.
I will have more self-confidence.
If you let me play sports.
If you let me play.
If you let me play I’ll be 60% less likely to get breast cancer.
I will suffer less depression.
If you let me play sports,
I will be more likely to leave a man who beats me.
If you let me play,
I’ll be less likely to get pregnant before I want to.
I will learn what it means to be strong.
If you let me play.
If you let me play sports.

Today's message to men:  Support women in sports.  And to women:  PLAY!

Check out the Nike Commercial HERE on You Tube.