Eat What You Love, Love What You Eat

Friends Don't Let Friends Fat Talk!

Don't invest your energy in fat talk!

 

Not getting enough exercise? Then lower the bar!

"I've gotta do WHAT? I haven't even been doing the 30 minutes of exercise I thought I should be getting!" Women everywhere groaned when they heard the results of a study published in the March 24/31 edition of the Journal of the American Medical Association. 

How much exercise do women need?

According to the JAMA study, women need 60 minutes of moderate exercise a day to prevent weight gain as they age if they consume a normal diet. While this may motivate some women to exercise more, it raises the bar too high for many who aren't even close.

So if you're not getting enough exercise and feel discouraged, what should you do? First, tuck this study away as one more piece of evidence that exercise is good for you - then forget about it. Next, ask yourself this question:

What is the least amount of exercise I could do...most days, joyfully and consistently?

Do the least amount of exercise???

Yes, joyfully and consistently. When the discomfort and difficulty of making a change is too great, you won't. Therefore, instead of focusing on the gap between where you are and where you should be, focus on the gap between where you are and where you could be.

In fact, I suggest lowering the bar so low that the temptation to step right over it is irresistible! What might that look like for you?

• Walking for five minutes a day?
• Dancing to one song each evening in your living room?
• Taking one flight of stairs at work (then taking the elevator up the other three floors)?
• Doing floor exercises (or standing up) during the commercials of one 30 minute television show?
• Walking one lap around the soccer field during your child's practice?
• Something else?

Your negative self-talk might be saying, "That's not enough! It won't make any difference." But if it helps you take that first step over the bar, you are on your way!

Are you open to a paradigm shift in "weight management"?

A paradigm is a way of thinking, a belief system that you filter everything you think, hear, see, and read through. The filter screens out any information that doesn't fit the paradigm, so we continually reinforce what we already believe to be true or possible (whether it is or not) and discard new ideas (even when they might be life-changing).

The dominant paradigm about "weight management" today is "eat less, exercise more." I put those in quotes because they reveal the power of the paradigm. They imply that the goal of eating and exercise is to manage your weight. At the risk of being screened and discarded by your filter, let me ask you: Isn't the fundamental goal of eating to fuel and nourish your life? Isn't the fundamental goal of exercise to live to our fullest capacity? To have fun and increase your stamina, strength, flexibility, and health—rather than counteracting the food you eat?

Weight management is a result, not a reason. And it is not even a direct result at that!

The "weight management" paradigm is flawed, yet it is so pervasive that millions of people are trapped in outdated beliefs and behaviors, despite all of the evidence that it is not moving the majority toward healthier, happier, more vibrant lives. Health professionals, the media, the Internet, and friends, spouses, and parents everywhere continually feed the pipeline with biased information that supports the paradigm—not because they are malicious or ignorant, but because it is their paradigm too.

A paradigm shift finally occurs when the pain of staying the same outweighs the pain of change.

What is the pain of staying the same? Futile yo-yo dieting, deprivation, overeating, low energy, poor health, damaged self-esteem and self-confidence, and on a culture level—unfair stigmatization, mounting health care costs, decreased productivity, chronic disease, and distraction from what is truly important—healthy, happy people who are not obsessed with weight, dieting, or food.

What is the pain of change? Fear of making a mistake; admitting we were wrong; learning new beliefs, thoughts, and behaviors; making the effort to do something new; going against the tide; etc. 

I believe that many individuals are finally ready to shift their paradigm. Perhaps our culture is even preparing for such a shift as the evidence mounts that what America has been doing toward the goal of "weight management" is NOT working—and it won't work in other countries that are on the same trajectory either.

If you've made it this far into this post, you may be ready for that shift. Stay tuned. It's coming.

All or Nothing Thinking: Don't Sabotage Your Exercise Plans

Today I'm posting a guest blog by Rebecca Johnson, an Am I Hungry? Facilitator, Wellcoach, and personal trainer. Rebecca reviewed and contributed to my chapters on physical activity in Eat What You Love, Love What You Eat: How to Break Your Eat-Repent-Repeat Cycle. As you'll see, Rebecca gets it!

Since our behaviors are largely the result of our thoughts, the way we think about fitness and activity often determines whether or not we'll choose an active lifestyle. One of the most subtle forms of sabotage to any fitness commitment is all-or-nothing thinking.

Here are two examples: 

• You hear the latest guidelines for the recommended amount of physical activity and think "I'll never be able to get that much exercise!" So you decide to put off the whole exercise thing until "later" because it seems like the little you would be able to do now wouldn't be worth it anyway.
• You make a new commitment to exercise 5 days a week. It's a struggle the first week to get in all five days but you do it. On the next Monday, you're still so sore from last week that you decide to skip that day. Then you skip Tuesday, too. By Wednesday, you're thinking "Well, this has been a terrible week so far so I'll just forget this one and start fresh next Monday." But when Monday rolls around you're feeling guilty, defeated and unmotivated so you don't start again at all.

All-or-nothing thinking wreaks havoc on our ability to become the fit, energetic person we want to be. It keeps us mentally focused on what we are not doing rather than what we are doing which creates guilt, frustration and disappointment. This emotional state saps our motivation and self-confidence so we end up with a completely sedentary lifestyle or, at best, an on again-off again relationship with activity that is not very effective or fulfilling. (Michelle's note: this is what I call yo-yo exercising.)

This type of thinking is a set up for failure because it demands consistent perfection--and real life just isn't perfect. So when those inevitable imperfections happen - our gym partner cancels on us, the weather turns bad, we discover we're much less fit than we knew - we fall off the wagon or decide not to get on in the first place. In essence, if you're an all-or-nothing thinker, you may often get nothing way more than you get it all.

If you think your relationship with physical activity may be suffering due to all-or-nothing thinking, consider these suggestions:

Notice. The first step in changing ineffective thinking patterns (or any habit) is to notice when you're doing it. Begin to pay close attention to the language you use when thinking or talking about exercise and activity. Be on the lookout for words that describe one extreme end of a spectrum such as: always, never, perfect, terrible, awful, best and worst.

Stop. When you notice yourself thinking or speaking in all-or-nothing terms, take a mental pause simply to recognize what you were just doing. Consider keeping a small pad of paper with you for a few days to jot down the all-or-nothing thinking right when you notice it. Investigate. After a mental pause and deep breath, ask yourself: What is this type of language doing for me? Am I going to get what I really want if I continue to think this way? How could I make my statements more flexible and positive? Remember to remain nonjudgmental as you investigate what's really going on. All-or-nothing thinking is not good or bad and you are not good or bad for using it; it is simply an ineffective form of thinking that may be preventing you from getting what you really want.

Choose. Think of a replacement for the all-or-nothing thinking or language - something that is more moderate, realistic and inspiring. Instead of "I'll never be able to do as much exercise as I'm supposed to so why even bother?" try "Any physical activity I do above and beyond what I do now will help. I'll start small and see what happens." It's okay if this feels a little contrived or inauthentic at first; as you practice and have success with this, you'll begin to notice that you're actually saying what you feel, rather than just saying things as part of a process to change a behavior.

Repeat. Training your mind to create healthier thought processes is like learning a new skill - repetition is the key. When you're ready to give it a try, make a commitment to try these steps regularly for a few days. In a surprisingly short time, you should notice a change.

If you're having trouble starting or staying consistent with a fitness routine, get rid of the notion that you must do it "right" or not at all. And remember three things:

1. Some activity is always better than none.
2. There's no perfect exercise; whatever you enjoy and will do regularly is a good choice.
3. You may not be as fit as you wish you were right now, but the sooner you start moving, the sooner you'll get there!

MAKE IT FIT™ is a website that offers streaming fitness videos, downloadable podcasts and print workouts that give you guidance and inspiration to exercise on your own – in your home, at work or even on the road. Visit www.YouCanMakeItFit.com for a free demo. (Michelle's note: don't let the athletic woman on the home page scare you! This website is a convenient way to become more physically active.)

Glamour model bares a REAL woman's body - it's about time!

Glamour editor-in-chief, Cindi Leive, was surprised--and surprisingly inspired--by the outpouring of positive responses she received after publishing a photo of plus-sized model Lizzi Miller (she doesn't look plus-sized to me!). They both appeared on the Today Show, and from the editor's own mouth, this will have an affect on the way Glamour portrays beauty in the future. I hope so, but we'll see. (Since issues are developed months in advance, I'll start watching for the change around November. In the meantime Cindi, how about removing the ads next to your article for "Body by Glamour" and "Exactly what to eat to lose weight in 30 days." Talk about a mixed message.)

Could this be another sign of a shift toward recognizing the beauty of "normal" and "average" women?

Other hopeful signs: 

• The controversy over doctored photos like the Kelly Clarkson photo on the cover of SELF Magazine
• The outrage over the PETA "Save the Whales" billboard (apparently they are concerned about cruelty to animals but not to humans)
• The early popularity of Lifetime's new show, Drop Dead Diva, whose main character is a plus-sized attorney
• The growth of the Health at Every Size movement and organizations like Association for Size Diversity and Health and National Association to Advance Fat Acceptance
• The rise to celebrity status of blogs like Shapely Prose, the F-Word, The Rotund who have finally given a voice and a forum to people who are sick of being discriminated against--or worse yet, ignored
• The success of the Dove Real Beauty Campaign (EVERY young woman and her mother should see the Dove Evolution of Beauty video if you haven't already)
• Celebrities like Jamie Lee Curtis being photographed sans make-up
• A welcome trend toward featuring "mature" women in ads without tag lines like "I've fallen and I can't get up!" (As I age, this is becoming an increasingly important issue to me.) 

As a family physician, I saw thousands of naked bodies, so I know what "normal" and "average" look like. But even the words, "average" and "normal" are just so...unsexy. Who made that decision for our culture?

I also saw the devastation of low self-esteem, eating disorders, and chronic yo-yo dieting. In fact, I fell into it myself. A well-educated, smart doctor should know better, but as I always say, doctors are people too.

So when I see these small sign posts pointing toward an appreciation of true "normal" beauty, I feel almost giddy! How many young women (and increasingly, men) could be saved decades of self-loathing, futile yo-yo dieting, and misplaced energy and focus?

I hope my colleagues in the medical profession take notice. We can blame the media for creating the illusion of perfect, but the "war against obesity" must also be held responsible. Your weapons don't work and are, in fact, hurting the very people you claim you are trying to protect. 

Why I don't care about the Time article "Why exercise won't make you thin"

Last week's Time Magazine article Why Exercise Won't Make You Thin generated a lot of discussion around water coolers, fitness centers, and health blogs. People were surprised, outraged, smug, and/or relieved.

I was none of the above. For ten years I’ve been teaching doctors and other health care professionals to separate discussions with their patients about exercise from discussions about weight management.

Why?

• When you tie them together, exercise becomes punishment for eating. Punishment doesn’t feel good so it leads people yo-yo exercise the way they yo-yo diet.
• Some people exercise to earn the right to eat or pay penance when they ate something they define as “bad.” (For the record, I don’t believe in good and bad food.) That feeds into their negative thoughts about exercise, and about themselves.
• When they compare the number of calories they ate to the amount of time they'd have to spend on the treadmill to burn it off, they may decide exercise is futile.  
• Besides, no one can accurately compute everything they eat and every calorie they burn. It would require too much precious time, energy, and attention.
• General physical activity has a significant effect on our daily energy needs so focusing only on exercise when discussing “calories in vs. calories out” ignores a significant opportunity for those who are unable or unwilling to excercise.
• When people equate exercise with weight loss and don’t see results, they quit exercising. Exercise is good for everybody—whether they are thin or obese, and whether they are trying to lose weight or not.

One of my girlfriends felt that John Cloud, the author of the Time article, clearly didn't get the concept of a healthy lifestyle. Who can blame him when there are so many confusing messages out there. My advice? It's simple really:

1. Look for opportunities to increase your general activity level each day
2. Start with small doses of exercise that are comfortable and gradually increase as your fitness level improves
3. Try different activities to discover what you love to do
4. Ignore articles or advice that tie exercise and weight management together (positively or negatively).

It is indisputable that exercise is good for you and will make you feel better. That's all that matters.

Don't allow the economy to cause inflation of your waistline

In a previous post I shared 12 Reasons a Bad Economy Can Cause You to Gain Weight. You pay a steep price when you respond to financial (or any other source of) stress with overeating and inactivity. You’ll likely see a decrease in your vitality and productivity and an increase in the cost of healthcare and incidentals like new clothing. But enough doom and gloom. By becoming more aware of your reactions, you can choose to respond in more effective (and economical) ways.

The Bottom Line

Here are a dozen ways to keep from having to loosen your belt while you tighten it:

1.      If you’re facing a financial (or any other) challenge, use it as an opportunity to reassess your priorities. Isn’t your health your most valuable asset?

2.      Practice mindful eating; you’ll eat less by enjoying it more.  

3.      Treat yourself to small quantities of high quality foods; for example savor one square of imported chocolate instead of scarfing a whole bag of a bargain brand.

4.      Learn to cook or teach someone else how to. It costs less and it’s a great way to spend time with your family passing on valuable skills to your kids. (Shameless Plug: You may be interested in my daughter’s cookbook called Veggie Teens at www.VeggieTeensCookbook.com.)

5.      Try new healthy recipes. Surf the Internet for recipes for ethnic foods, use of new ingredients, or new ways to prepare familiar foods.

6.      Don’t skimp on healthful ingredients.

-      Fruits and Veggies: Buy in season; shop farmer’s markets; join a co-op; grow your own; buy frozen; add plenty to soups, stews and pastas to stretch your meal and your nutrients.

-      Whole Grains: Buy brown rice, oatmeal, cereals and other whole grain products in bulk or economy sizes. Shop for whole grain breads at bakery outlet stores and club stores (bread freezes well).

-      Low Fat Dairy: Buy generic/store brands or buy name brands on sale; buy economy size yogurt and transfer to single portion containers as needed; shred your own cheese.

-      Lean Protein: Experiment with a variety of dried beans and lentils; have eggs for dinner; buy lean cuts of meat on sale and freeze for later.

7.      Take your lunch to work. You’ll save money and calories.

8.      Entertain at home; light candles, put on beautiful music, and use your best dishes. Follow dinner with a long walk, a great DVD, or game night.

9.      When you eat out, share meals or take half home for a second meal. Most restaurant serving sizes are large enough to make every meal two-for-the-price-of-one.

10.  Maintain or start a balanced fitness program. It’s a great stress reliever and will increase your energy and improve your outlook.

11.  Exercise doesn’t have to be expensive. A few ideas: walk with friends, bring your dusty exercise equipment in from the garage, check out fitness DVDs from the library, or take a yoga class at a community center.

12.  Instead of reaching for food, build your inventory of other coping strategies such as journaling, talking, reading, playing music, painting, praying, and meditating.

You may not be able to control economic inflation – but you can prevent your own!

12 Reasons a Bad Economy Can Cause You to Gain Weight

Challenging economic times may affect more than just your bottom line. If you’re not mindful about your eating and physical activity, losses in your net worth can translate into gains in your pants size.

 

Here are a dozen ways that tightening your belt could cause you to loosen it.

1.      As prices rise, you may be more tempted to go for the bargains, for example:

-      Ordering the super meal deal and saying yes to upsizing.

-      Purchasing the large, economy packages, forgoing the more expensive smaller sizes and portion-controlled packaging.

2.      On a limited budget you may choose quantity over quality, for example:

-      Going to the all-you-can-eat buffet instead of that cute little bistro that serves small portions.

-      Buying mac ‘n cheese on special instead of fresh fruits and veggies.

3.      Compared to many other forms of entertainment, eating is less expensive.

4.      As it becomes more difficult to afford luxuries like a new car, a bigger home or fancy vacations, you may turn to an excess amount of food to experience a sense of abundance.

5.      Being distracted by money worries can lead to mindless munching.

6.      You may turn to food to soothe stress, anxiety and uncertainty.

7.      Your body may store fat more easily when you’re under stress.

8.      Loss of control in one area of your life may cause you to feel out of control in other areas, such as your eating or exercise patterns.

9.      Financial stress may trigger memories of prior food scarcity. For example:

-      Perhaps there was a lot of competition for food in your family when you were a kid.

-      Your family’s lack of money meant you really did need to clean your plate.

10.  Worry can keep you up at night. Inadequate sleep can contribute to weight gain in several ways:

-      Physiological changes occur that lead to more efficient fat storage

-      When you’re tired you may reach for food as a quick pick-me-up

-      You may not handle stress as well, leading to overeating to cope

11.  You may give up exercise time to work a few more hours.

12.  You may give up your gym membership or personal trainer to save a few dollars—a big mistake if exercise was helping you manage stress and your weight.

 

Any others that I missed? Add your comments below.

 

For a dozen ways to combat economic and bodily inflation: Don't Allow the Economy to Cause Inflation of Your Waistline.

 

Take Your Daughter or Son to Work (Out) Day

Today is "Take Your Daughter or Son to Work Day" - a day for exposing our children to the work we do every day. Nice idea but what about a day for exposing our children to the importance of being physically active? We could call it Take Your Daughter or Son to Work Out Day!

When our children are small, they instinctively play and explore their environment. If they overhear their parents say, "I was bad last night so I need to go the gym," they'll associate exercise with punishment and unlearn their natural tendency to move. By intentionally creating positive associations with physical activity, we set a strong foundation for a lifetime of fitness.

Isn't keeping our children healthy one of our most important jobs?

My 14 year old daughter Elyse and I recently started Bootcamp at our YMCA. Their motto is, "If it were easy everyone would do it!" I'm not a militant exerciser so it was counter-intuitve at first. However, I don't love being inside of a gym or hooked up to exercise machines so it seemed like a great way to get a total body work-out while enjoying the outdoors.

Elyse is really active in the fall with marching band, but she'd be the first on to admit that other than walking to classes and occasionally taking the dog around the block, she has become a bit of a couch potato this spring.

Believe it or not, Bootcamp is actually fun! There are all ages, fitness levels, and skills, but we all seem to enjoy the challenge and friendly competition. Our team pays a penalty (plank pose) if we are absent or late so the accountability is important (especially for that 5:15 am class!).They push us much harder than we would push ourselves and we are both discovering that it is a good thing. Most of all, I love spending time with my daughter, building a lifelong love for physical activity and an appreciation for the capacity of her body to become faster and stronger.

So why not start a Take Your Daughter or Son to Work Out Day in your family? Here are a few ideas to get your started:

• Walk the dog
• Ride bikes
• Go fly a kite
• Practice soccer drills
• Play catch
• Set up a backyard or living room obstacle course
• Take a fitness class together
• Swim
• Train for a fund-raising 5K or other event
• Challenge your family to a Wii Sports Olympics

Whatever you choose, keep exercise positive and fun so they'll still love it when they grow up. And, just maybe, you'll enjoy it more too!

We'd love to hear how you keep your family active - please post your comments below.