Kimberly Fitness

Fixing Health Care- Part I: "Pouring Rights" Contracts

I have been working on an article in regards to health care reform for two weeks now.  Every day I pick at it and tweak it, but just don't think it is ready for publication.  I think my apprehension has to do with the fact that writing down all of my thoughts and opinions in regards to the Health Care Bill really makes me aware of the fact that I have no voice.  Amazing and disturbing to realize that while 300 million people live in the United States, only 538 actually get to vote on anything. (100 senators, 435 congressmen and congresswomen, 3 representatives from D.C.)  It would be nice if citizens could vote on the important issues, like health care, but I won't hold my breath waiting for a real democracy.

So instead of publishing my original article (for now) I decided to write a five part series on my "Top Five" suggestions for fixing health care.  Not in an effort to make a change (since, like I said, no one is asking for my opinions on Capital Hill), but in an attempt to make consumers more aware of what goes on in our government. 

So, if the government is really concerned with fixing health care, lets start with the children.  They are the future, right?  So how about ending Pouring Rights contracts.

Pouring Rights contracts are contracts that are made between beverage companies, like Coca-Cola and Pepsi Co., and schools.  Beverage companies pay schools millions of dollars, and in exchange, the schools are required to have soda machines throughout the school with loyalty to one brand.  These contracts may also require the school to advertise on behalf of the company.  In other words, Coca-Cola is a sponsor for the high school football team.  It may also include disallowing any competitor brands on school property.  For example, if a school has a pouring rights contract with Pepsi Co., the teachers may not be allowed to bring Coca-Cola products on to school grounds. 

While I am not as concerned with whether or not a teacher drinks a Coke or a Pepsi, soda machines should not be allowed on school property.  Especially right outside of the cafeteria, where most are required to be placed.  Soda is "liquid candy" and while it is fine to drink once and a while, soda is currently replacing healthier beverages in children's diets.  Childhood obesity has been a huge, and progressively growing problem, since 1980 with 1 in 3 children now considered overweight to obese.  Children have decreased milk consumption (which they desperately need for bone growth and development) and instead are drinking soda.  Each can of soda has 10 teaspoons of sugar, along with phosphoric acid, which leads to tooth and bone decay, and cola and Mountain Dew contain caffeine.  

I firmly believe that all adults should have freedom to choose what they want to eat or drink.  But I do not think that same freedom should be extended to children.  Parents should be able to decide whether or not they want to allow their 10 year-old to consume soda. In addition, parents should also be allowed the right to protect their children from predatory advertising. 

The saddest part of this is that schools are inclined to welcome these pouring rights contracts because they so desperately need the money.  Schools are always underfunded, and this could be fixed if the government would change tax policy.

Currently, school taxes come from federal, state, and local governments.  However, the system favors school funding to rely heavily on local taxes, which is problematic.  Many people living on fixed incomes are burdened by school tax increases each year (or when voted on) and yet their incomes do not go up year to year.  This creates a situation where schools need money, but residents vote against overrides because they can't afford to pay for higher taxes. 

This problem could be fixed, and schools could get the funding they need, if we were to change where the money comes from.  Rather than burdening local homeowners, it seems it would make more sense for school funding to come from state and federal income tax with a certain amount being allocated per student.  Not only could this benefit schools and local taxpayers, but it could also bring better resources to struggling school districts.

If we could fund education properly, and end pouring rights contracts, we could save our schools and invest in our children's education as well as their health.

Abdominal Crunches: Ineffective and Dangerous?

Although confusing and frustrating to the public, the health and fitness industry is ever-changing.  The main reason, of course, is that new research is always being done and new discoveries are being made.  The more we learn, the more our rules change.

This past weekend, I attended a fitness conference in which I learned groundbreaking information about the ineffectiveness and dangers of performing abdominal crunches on a hard surface.  When you are in supine position (meaning face up) and are lying on a hard floor, you should not perform an abdominal crunch as it places pressure on the lumbar spine (low back) that can lead to back pain.  In addition, being in this supine, flat position while curling upward has a very limited range of motion and therefore does not utilize the abdominal muscles efficiently.  Many renowned fitness instructors are now stating that abdominal crunches are the last exercise they would choose to show clients or students.

If you have been experiencing low back pain, or you simply want to avoid it in the future, start doing abdominal work with lumbar support.  This means utilizing something called a Bender ball (which is what I highly recommend)  or simply placing a rolled towel underneath your tailbone (though the ball works much better.)   Follow the link for the Bender ball and watch the video on the main page and you will learn how it works. You can also order it right from the web site. For the money, I highly recommend it.

I had the pleasure of being instructed by master trainer Leslee Bender, the developer of the Bender ball. Highly educated in physiology and exercise, Leslee showed me how much better it is to do abdominal exercises using the Bender ball.  As someone who has suffered from back problems throughout my adult life, I was amazed at how much back support I felt using the Bender ball and how much better I felt after using it.  I also noticed an enormous difference in how much more I was utilizing my core muscles. 

Aside from crunches, there are many great exercises for building core strength. Planks are great, but I think it is necessary to strengthen the low back before doing advanced core exercises such as moving or rotating planks so you won't injure your back.  

Some great low back strengtheners include back extensions and alternate superman. 

And remember, it is important to "brace your core" whenever exercising.  This does not mean "sucking it in".  Instead, it means to tighten your core region.  If you are having trouble with this, ask someone to pretend to punch you in the stomach.  When you flinch, that is bracing your core.  (It is a natural instinct we have to brace our core if we think we are going to get hit.)  You also tighten your core when you go to the bathroom, FYI.

So check out the Bender ball and stop doing crunches on the floor.  Your back will thank you for it.

Lose Two Pounds a Week with 5 Simple Lifestyle Changes

Any ONE of the following changes will garner one pound per week of fat tissue loss.  Combine two of these and you can lose TWO pounds a week.  (Remember, other than when you first start a weight loss program, safe weight loss is 1-2 pounds per week)

1.  Exercise at a moderate intensity for 1 hour per day

2.  Replace three soft drinks or juice beverages with either water, brewed iced tea, or seltzer

3.  Combine any TWO to THREE of the following:

    a.  Replace a cream-based soup with a broth-based soup

    b.  Replace fried meat with grilled meat

    c.  Remove skin from chicken

    d.  Replace a starchy side-dish with either fruits or vegetables

    e.  Replace bagel/cream cheese and juice with a bowl of cereal and fruit

    f.  Replace a hamburger with a deli sandwich for lunch

    g.  Replace ground beef with ground turkey

4.  Switch from casserole-style meals to  balanced plates consisting of meat/starch/fruit/vegetable in a 1/1/1/2 ratio

5.  Limit eating out to no more than once per week (yes, really) and choose a healthy salad with grilled meat and dressing on the side.

Food Safety: How Long Can I Keep Leftovers?

I have to share a funny story about visiting my in-laws.  I can remember many years ago (maybe 2001 or so) I was having dinner over at their house, and my mother-in-law took out a dish of Tupperware from the freezer filled with cole slaw.  It was labeled with a Sharpie, "1995".  I asked her if the cole slaw was in the freezer a while and she said," well, yes, but it's fine.  It's been in the freezer!" I then nicely tried to tell her that there are limits to how long you can store food, even in the freezer, but she didn't really want to hear it. (In her defense, the 1995 was probably permanent on the container and the cole slaw wasn’t really 6 years old, maybe a year tops.)

I must admit, I am on the opposite side of the spectrum.  I am quite a bacteria-phobe when it comes to food.  I label many jars in my fridge with a black Sharpie and note the date that I opened it.  If the jar says, "use within 7 days of opening" I know exactly when I opened it and I throw it in the garbage on that 8th day (hummus and spaghetti sauce both spoil in this time-frame, FYI).  I label sandwich meat, deli cheese, pretty much everything that will spoil within one month. Some foods, however, will last a few months like BBQ sauce and salad dressings.  I don't worry too much about those.

So if you are wondering how long you can store leftovers in your refrigerator, and still have me over for dinner, here is a handy dandy list (source: the ADA).

1. Cooked Vegetables - 3-4 days
2. Cooked Pasta -  3-5 days
3. Cooked Rice -  1 week
4. Deli Meats -  5 Days
5. Soups and Stews -  3-4 days
6. Ham -  3-4 days
7. Cooked beef, poultry, pork, and fish -  3-4 days
8. Cooked seafood -  2 days
9. Meat in gravy -  1-2 days

Some additional Food Safety info:

You can store meat in a freezer for up to six months.

You can store fruits and vegetables for up to a year.

Don’t re-freeze meat once you’ve completely thawed it.

Don’t thaw meats on a counter.  Only use the refrigerator or microwave for thawing (or running water for 5 to 10 minutes).

Use separate cutting boards for meat.

Also note if there is anything on the item that states spoilage instructions such as  “Use within 5 days of opening” or something along those lines and start using a Sharpie. 

       

Having Trouble Sticking to Your Diet? Just Exercise!

If you have decided to start eating healthier, but are having a hard time getting motivated enough to make better food choices, just exercise.  When you exercise you feel better about yourself and you feel more connected to your purpose and goals of achieving a healthy weight. You will feel a sense of accomplishment and every successful step will make you feel that much closer to achievement.  This will cause a cyclic effect that will make you want to eat healthier, which will make you want to exercise more.  Eventually, you will develop the habit.

Weighing in on The Mediterranean Diet

Unfortunately, the word "diet" gets thrown around a lot, often bearing different meanings.  Typically, we (nutritionists) use it to describe what are really "fad diets", or diets that are based on structured plans that include unhealthy attributes like deprivation, starvation, or inclusion of magical foods.  However, diet can simply refer to the way you eat.  Your lifestyle habits. 

In the case of the Mediterranean Diet, the later definition is a better fit.  I had the pleasure of observing a student, who was born and raised in Greece, give a class presentation on the Mediterranean Diet.   She shared with the class stories about her childhood and what life is like in rural Greece.  Interesting to me, she told the class that it is almost impossible to find a steak anywhere.  Instead, people go fishing early every morning and primarily eat fish and lamb for their meat.  Many families rarely go to the grocery store, but rather grow their own fruits and vegetables.  They do not use butter, but olive oil for bread (and everything else).  And of course, they drink a lot of red wine.  While I wouIdn't want to go back to an agrarian society, I found it interesting that their diet is primarily based on eating whole foods.

While there may be many people out there trying to profit off of selling the Mediterranean diet, it is really not all that complicated.  The diet is based on eating lean meats, like fish, and is primarily a plant-based diet.  There is an emphasis on consuming beans, fruits, vegetables, and whole grains along with plenty of olive oil and a moderate amount of dairy.  My only disagreement with the diet is the emphasis on red wine, as I am not a big fan of alcohol in general.  It is a good idea to limit, even avoid, red meat as it is high in saturated fat and HCAs (which are carcinogenic).  Adding to the healthfulness of the diet, olive oil contains oleic acid which is good for lowering blood cholesterol, improving insulin sensitivity and it possesses antioxidant effects. 

Studies have shown that maintaining a diet with attributes of the Mediterranean Diet, along with exercise and refraining from smoking, can significantly reduce rates of heart disease, stroke, and type 2 diabetes. 

Although the diet emphasizes olive oil, which is high in calories and fat, many people appear to be able to lose weight on the diet.  This doesn't surprise me as I have seen many people lose weight by focusing more on eating whole foods over calorie counting.  This doesn't mean you should go hog wild on eating olive oil, but consuming moderate amounts doesn't appear to hinder weight loss. 

If you are interested in giving this diet a try, here are some ways to go Mediterranean.  

Eat whole, plant-based foods.  Remember, whole means eating natural and not processed foods.  This doesn't mean you can't prepare or cook foods, it just refers to keeping your ingredients simple. 

Center your meals around grains, vegetables and legumes.

Choose snacks like fruits, vegetables, nuts, and seeds.  Also dairy.

Use vegetable oils instead of butter or margarine.

For meat, eat fish, poultry and eggs. Limit red meat.

Exercise every day.

Simply making these types of lifestyle-based choices can help you either lose weight or maintain a healthy weight.

Tips for Parents: Do's and Don'ts of Supporting Your Kids' Activities

The funny thing about being an adult is we often forget what it felt like to be a kid.  Sure we have memories of events and feelings, but sometimes we forget how much the little things in life mattered to us.  I was thinking about this yesterday as I watched my kids play tennis (group lessons) and was bothered by many things the other parents around me were doing.  I decided it was important enough to write about, so with a little venting and some useful advice (I hope) here it goes...

DO encourage your kids to be physically active at anything that interests them.  The only way to maintain an active lifestyle is to enjoy what you do.  If your kids like it, they will want to do it.

DON"T assume that because you like something your kids will like it to.  They are unique individuals like everyone else.  You may be lucky, like myself, and have kids that do enjoy what you enjoy, but don't expect it and don't force them into doing an activity they clearly don't like. 

DO show interest in what interests them and pay attention to them.   I was perturbed to see that my husband and I were among only a few parents who were actually watching our kids play.  I stood at the fence, took pictures, and watched every hit, serve, and exercise they did.  I shouted "good job!" when they did something right and gave gentle reminders when they weren't paying attention.  Believe it or not, the other parents appeared to only be concerned with the conversations they were having amongst one another and many actually had their backs turned away from the courts.  If you were the kid playing and your parents showed no interest, how would that make you feel? 

Childrens activities are not about finding cheap babysitters for your kids.  They are a chance for you, as a parent, to show interest and invest in your children.  They also offer you a chance to share an experience with them that will build memories to last a lifetime.  I was watching some interviews recently of professional tennis players and they were asked what helped them to play well enough to compete.  Many of them stated it was their parents, expressing gratitude for their parents dedication, support, and encouragement.  It makes a difference.

DO pay attention to your kids' behavior and show parental responsibility.  All I can say is two adults, eleven children under the age of 6 or 7.  Do the math and you will clearly see that it would be hard to control all of the kids without a little help from moms and dads.  There were many children misbehaving with no one correcting their behavior.  It is important to be conscientious of how your children behave in a group setting ensuring they are paying attention and showing respect to their fellow students and teachers.

DO come prepared.  One woman (a grandmother, I believe) brought a child to play tennis on a warm, summer morning for over an hour of play and brought him nothing to drink.  He told her he was thirsty and she shared a sip of her Pepsi with him. When the second water break came, he again said he was thirsty and she apologized for drinking all the soda. (Lady, you need to bring a water bottle, not a can of soda for a five-year old.)  Always a good idea to have plenty of water and even a light snack for the kids.  Sunscreen, hats, and sunglasses are a good idea, too. 

DON'T over-schedule your kids.  Re-visit point #2 to clarify.  Many Gen-X parents seem to feel that they should buy their kids everything, including 24/7 entertainment.  Your 5-year old doesn't need to take dance lessons three days a week on top of soccer, skiing, and gymnastics.  She's 5, let her be 5.  One activity that a child really loves is better than signing them up for half-a-dozen different activities that they do half-ass while they are running around all week exhausted.  Encourage one activity they really enjoy and let them spend the rest of the week outdoors, running, playing, exploring, and being creative enough to make their own activities.  Simplify your life, and theirs.  Happiness (and exercise) can be free.

4th of July Holiday Eating Tips: Survive the BBQs!

Some quick tips to enjoy the holiday weekend, but still keep up with healthy eating and weight loss goals.

1.  Eat BEFORE you head to a BBQ or party.  If you are already full, you won't have so many cravings or "pig-out" on a lot of high-fat foods. 

2.  If it is Potluck, offer to bring a fruit or veggie platter.  Bringing a healthy platter will guarantee you have healthy food to nosh on. 

3.  Don't feel you have to sample everything.  Choose a few favorites you don't get very often and enjoy them.  No need to eat potato chips when you can get them anytime, anywhere. 

4.  Keep a balanced-plate.  If you do need to eat your main meal at a BBQ, choose a meal the same way you would at home, one meat serving, one starch, 1-2 vegetables, etc...  No need to have a hamburger and a hot dog, potato salad and macaroni salad and pasta salad...you get the idea.

5.  Stick to water.  Just because all you see is soda and beer, doesn't mean you need to drink it.  Everyone has water.  Ask for a glass.

6. Keep alcohol to a minimum, if at all.  Alcohol has almost as many calories, per gram, as pure fat.  Not only is alcohol high in calories, but it is taxing on the liver (as the liver has to work hard to detoxify) and it is also the liver that burns fat and calories.  So if you drink, your liver is so busy detoxifying the alcohol, it isn't efficient at burning fat. 

7.  Don't munch all day.  Have a meal and be done. Mindless eating adds a lot of calories, quickly.

8.  Remember parties are about friends, not eating.  While it's nice to have goodies at any party, we're there to see our friends and have fun.  Rather than eating all day, get your friends interested in a game of volleyball, badminton, Frisbee or some other activity. 

The Myth of Morality-Based Eating

Have you ever heard yourself say, "wow, I was good today, I ate a salad for lunch?" Or maybe you have said, "I was bad today.  I ate pizza and wings for dinner."

Since when does morality stem from what we eat?  Are we "bad" or "good" based on whether or not we ate a muffin for breakfast?  I thought our morality was based on things like honesty, compassion, responsibility, respect for others, etc...

While this may seem like I am nit-picking, the myth of morality-based eating is a major reason why so many diets fail people and why so many people fail at breaking free from the diet mentality.

If you can eat without personal judgment you will be much more likely to eat in moderation, enjoy eating, and improve your self-esteem.

So next time you judge yourself based on what you chose to eat, stop the thought and correct it.  Then remind yourself of the traits you possess that really do make you good and smile :)

What To Consider Before Starting a Weight Loss Program

Right now 67% of Americans are either overweight or obese.  Being in this category increases your chances of developing heart disease, diabetes, cancer, stroke, joint problems, insulin resistance, high blood pressure, high cholesterol, fatigue, and the list goes on...

Many people are looking for a solution and want to help themselves obtain a healthier weight, but with so many diets to choose from, aren't sure where to start.  Here is a list of questions you should ask when considering a weight loss program.

1.  Does it promote healthy dietary habits that can be followed for life?

There are many diets that promote eating a lot of one kind of food, or eliminating foods entirely.  Is this practical?  Could you really go your entire life without ever eating bread or chocolate?  Probably not. 

2.  Is there enough variety?

Eating the same meals or foods over and over again can get old very fast.  A good diet will include a lot of variety with many different foods.  Remember, the more variety in your diet, the more chance you have of getting all of the nutrients you need.  Once you start eliminating foods (or food groups) you increase your chance of developing nutrient deficiencies.

3.  Are the foods easy to obtain?

Unless you have a health problem like Celiac Disease, weight loss programs should not require you to go out of your way to obtain food.  You should be able to find most, if not all, of what you need, at your local grocery store.  This also includes eating out and eating while traveling.  If your diet doesn't allow for these things, it isn't really practical.

4.  Does it meet your nutrient needs?

This is a point much worth considering.  There are a variety of minerals, vitamins and nutrients that your body needs in order to function.  Reducing your calories too much, or eliminating foods and food groups, can cause you to lack all of these nutrients.  You need a minimum of 130 grams of carbohydrates a day to fuel your brain, a minimum of .8g/kg of body weight of protein, and at least 50-60 grams of fat per day.  If you restrict calories too much, you most likely will not meet these needs.  In addition, you are more likely to create deficiencies in calcium, B vitamins, vitamin D, vitamin E, vitamin A, essential fatty acids, and fiber.  

5.  Does it promote reasonable and healthy weight loss?

a.  It should provide a reasonable number of calories per day (no less than 1200, may be higher depending on your weight).

b.  It should recommend 1 to 2 pounds of weight loss per week, and no more.

6.  Does it promote physical activity?

Though most weight loss plans focus on diet, the plan should at least highly recommend physical activity and allow for additional eating to compensate for additional calories burned during exercise.  Sound weight loss, and weight loss that will stick, needs a physical activity component.

7.  Does it promote behavior change?

The program should focus on lifestyle and behavior changes  that can be maintained for the long-term.  There may also be a social support system that is encouraged.  The program should also promote healthy eating habits and not "diet" habits.

8.  Is it scientifically sound?

This may be hard to discern, especially for the non-scientific community, but to simplify things look for components of the program that follow generally accepted principles that are promoted by the ADA (American Dietetic Association), the AMA (American Heart Association), and the USDA Food Pyramid.  Be suspicious of people or companies that tout studies that are not widely accepted or were paid for by the person/company selling you the diet.