When I was really, really overweight and extremely unhealthy in my mid-twenties, I asked my doctor for help losing weight. Her response was very concise: a calorie is a calorie, so eat fewer calories and exercise more. The take-home message: it doesn't really matter what you eat, as long as you don't eat very much.
I know now how very flawed that thinking is. Doctors are not taught about nutrition. Doctors are trained to treat symptoms of disease by prescribing drugs. Nutrition is about disease prevention and real healing, two things that are missing in our current health care system. Unfortunately, far too many people are relying on their doctors for nutrition information…and getting some really bad advice.
We humans have evolved to avoid starvation. When we eat less, our bodies think food is becoming scarce, and we automatically switch into conservation and storage mode [read: loss of energy and gaining weight]. When we eat a lot of food, our bodies understand that it is ok to burn calories normally and let us maintain a normal activity level.
We humans also evolved eating mainly things we could pick or kill. This means vegetables, fruits, seeds, nuts, and meat. Agriculture, and consequently the introduction of cultivated grains and dairy products, is a very, very, very new thing. Our bodies simply weren't made to eat the way we are currently eating.
Blood sugar fluctuations are the main cause of weight gain. When you eat food with a "high glycemic load," your blood sugar spikes. High blood sugar is toxic, so your body freaks out and does whatever it can to lower your blood sugar quickly, which includes socking it away as fat.
To prevent blood sugar fluctuations, you must eat foods that are high in fiber and don't have quickly digested carbohydrates like refined flour and sugar. Good quality fats (like olive oil, coconut oil, and unrefined nut oils) also slow digestion and keep blood sugar steady.
The best foods to eat for weight loss are unprocessed, natural, close-to-the-source foods. It really isn't complicated, but it's difficult to remember when we are surrounded by low-quality, convenient, cheap food. The way your body processes 600 calories of donuts is completely different from the way it processes 600 calories of black beans or fish or sesame seeds.
My advice for the healthiest way to eat, and the best way to lose weight, is to eat a relatively high-fat, high-fiber (vegetables and fruits), low-dairy, grain-free diet.
Thursday, March 27, 2014
Wednesday, March 19, 2014
Step Away From The Scale
I recently heard a story about a woman who weighs herself obsessively...as soon as she gets up, after she goes to the bathroom, before she gets dressed, before she eats, after she eats, etc. This story really highlighted the problem I think a lot of people have--focusing on precisely the wrong thing when concerned about weight loss.
Focusing too much on the number on the scale is giving too much importance to the end result, and not enough to the process of getting to the desired result. It's like if you were concerned about money and you spent your time repeatedly checking your bank account balance, rather than doing any of the actual work to solve your money problems (looking for a better job, developing a family budget, cutting back on spending, etc.).
You know when you are eating well and exercising enough. And you know when you are eating too much, or the wrong things, and being too sedentary. You know when you're gaining weight, and you know when you're losing weight...without having to see the proof on a scale. You can tell by how you feel, how your clothes fit, and how much energy you have.
If you're trying to lose weight, tracking your weight from the beginning to the end of the process can be a huge motivator and a really exciting way to see your progress. But weighing yourself more than once a day, or even daily, can really become problematic. As women, we know our weight fluctuates for reason beyond our control (hormones!!), and little things like how much salt you had or how much water you drank or what you ate can cause huge weight fluctuations from day-to-day--without really being a reflection of whether you are gaining fat or losing fat.
Real success will come when you are able to forget the scale and do the work. Start a food journal, plan what you are going to eat for the day, go grocery shopping for healthy food, exercise for 30 minutes, drink a glass of water. Focus on these tasks, and make them part of your daily routine. It might take a long time to lose the weight, and you need to commit to small daily habits that will continue to lead you in the right direction. And if you want to see your progress on the scale, weigh yourself once a week.
Focusing too much on the number on the scale is giving too much importance to the end result, and not enough to the process of getting to the desired result. It's like if you were concerned about money and you spent your time repeatedly checking your bank account balance, rather than doing any of the actual work to solve your money problems (looking for a better job, developing a family budget, cutting back on spending, etc.).
You know when you are eating well and exercising enough. And you know when you are eating too much, or the wrong things, and being too sedentary. You know when you're gaining weight, and you know when you're losing weight...without having to see the proof on a scale. You can tell by how you feel, how your clothes fit, and how much energy you have.
If you're trying to lose weight, tracking your weight from the beginning to the end of the process can be a huge motivator and a really exciting way to see your progress. But weighing yourself more than once a day, or even daily, can really become problematic. As women, we know our weight fluctuates for reason beyond our control (hormones!!), and little things like how much salt you had or how much water you drank or what you ate can cause huge weight fluctuations from day-to-day--without really being a reflection of whether you are gaining fat or losing fat.
Real success will come when you are able to forget the scale and do the work. Start a food journal, plan what you are going to eat for the day, go grocery shopping for healthy food, exercise for 30 minutes, drink a glass of water. Focus on these tasks, and make them part of your daily routine. It might take a long time to lose the weight, and you need to commit to small daily habits that will continue to lead you in the right direction. And if you want to see your progress on the scale, weigh yourself once a week.
Friday, March 14, 2014
Do Something Right Now
I am spending a lot more time standing in my yard lately, as a result of getting a fantastic fence and not fully trusting my dogs out there alone. With all the ice and wind we've had, there are millions of sticks littering my huge yard. Today, I found myself standing out there frowning in dismay at the thought of tackling the huge job of picking up all the sticks. I was picturing rallying the family and scheduling a huge chunk of time out of our weekend when we would all sweat and toil together to get this big job done--complete with whining and complaining (mostly by me, but a little from the kids) and sore backs and grumpy husbands.
Then, as if struck by lightening, I was inspired with an incredibly fantastic and creative idea! It turns out, I can start picking up the sticks IMMEDIATELY. Every time I am out in the yard with the dogs, I can take 5 minutes and pick up some sticks. Then, the job will be done, and I no longer have to frown in dismay when I'm standing in my awesome yard.
If you haven't picked up on it by now, the moral of the story is: there is no time like the present. We don't have to wait for some huge inspiration or a mega-dose of motivation to get started on our goals. Particularly when it comes to health and weight loss, waiting for motivation or the perfect circumstances to get started is setting yourself up for failure.
You will definitely be more successful in creating long-lasting positive habits by just starting on little details. The huge well of motivation we feel when starting a new diet or embarking on a New Year's resolution inevitably fades, and you need a backup system. Small, easy, reliable habits keep you on track when your motivation hits the highway.
The key to success is establishing easy to follow habits that don't feel like a strain or interrupt your life. Do one small thing to improve yourself several times a day, and it will eventually add up to be a whole new you. And get started right away.
What can you do right now? Here are some ideas:
-Drink a glass of water.
-Take a 10 minute walk around the parking lot at work.
-Go grab an apple from the fruit bowl.
-Do 20 sit ups, or jumping jacks.
-Do a 60-second plank (believe me, it's harder than it sounds!).
-Take some vitamins.
-Close your eyes and tell yourself that you are beautiful and successful 10 times.
-Lie down on the floor and stretch out your back.
In an hour or two, think about another healthy thing you can do...and continue throughout the day. You may find that it's fun to think of new things, and you look forward to each new little challenge.
Success has a snowball effect. Maybe that one apple or 10-minute walk will motivate you to eat a little healthier dinner, or skip dessert. The better you feel, the more motivated you will be to continue the little healthy changes. Before you know it, you will have established a new habit--you take a walk during your lunch break every day, or swap out your afternoon snack for a piece of fruit, and you don't even have to think about it.
This is how to make long-term changes and really transform your life, rather than committing to some super restrictive, extreme diet or lifestyle change that will inevitably fail.
So, go do something good for yourself! (And feel free to stop by and pick up some sticks in my yard :-)
See my new website!
Then, as if struck by lightening, I was inspired with an incredibly fantastic and creative idea! It turns out, I can start picking up the sticks IMMEDIATELY. Every time I am out in the yard with the dogs, I can take 5 minutes and pick up some sticks. Then, the job will be done, and I no longer have to frown in dismay when I'm standing in my awesome yard.
If you haven't picked up on it by now, the moral of the story is: there is no time like the present. We don't have to wait for some huge inspiration or a mega-dose of motivation to get started on our goals. Particularly when it comes to health and weight loss, waiting for motivation or the perfect circumstances to get started is setting yourself up for failure.
You will definitely be more successful in creating long-lasting positive habits by just starting on little details. The huge well of motivation we feel when starting a new diet or embarking on a New Year's resolution inevitably fades, and you need a backup system. Small, easy, reliable habits keep you on track when your motivation hits the highway.
The key to success is establishing easy to follow habits that don't feel like a strain or interrupt your life. Do one small thing to improve yourself several times a day, and it will eventually add up to be a whole new you. And get started right away.
What can you do right now? Here are some ideas:
-Drink a glass of water.
-Take a 10 minute walk around the parking lot at work.
-Go grab an apple from the fruit bowl.
-Do 20 sit ups, or jumping jacks.
-Do a 60-second plank (believe me, it's harder than it sounds!).
-Take some vitamins.
-Close your eyes and tell yourself that you are beautiful and successful 10 times.
-Lie down on the floor and stretch out your back.
In an hour or two, think about another healthy thing you can do...and continue throughout the day. You may find that it's fun to think of new things, and you look forward to each new little challenge.
Success has a snowball effect. Maybe that one apple or 10-minute walk will motivate you to eat a little healthier dinner, or skip dessert. The better you feel, the more motivated you will be to continue the little healthy changes. Before you know it, you will have established a new habit--you take a walk during your lunch break every day, or swap out your afternoon snack for a piece of fruit, and you don't even have to think about it.
This is how to make long-term changes and really transform your life, rather than committing to some super restrictive, extreme diet or lifestyle change that will inevitably fail.
So, go do something good for yourself! (And feel free to stop by and pick up some sticks in my yard :-)
See my new website!
Wednesday, March 12, 2014
A Fresh Perspective for Spring
The cold weather is finally on the way out!! I am so ready for all the wonderful things that come with warmer weather. I wore a pair of shorts to the gym the other day and caught my reflection in the glass door as I was going inside...I can definitely use some sunshine!
To be honest, I find it very difficult to eat well in the cold weather. I crave heavy, sweet things and a lot of dairy. It's also difficult to get motivated to go outside and be active, so I spend too much time inside (which leads to more eating).
Spring officially starts in exactly 8 days. This is a perfect time to take stock of your daily habits, and consider some changes that may make the warmer months more enjoyable (or at least allow you to fit back into your cute shorts!).
Sometimes, the best approach is simply "Back to Basics." Remember these simple rules for healthy living, and try to incorporate them into your daily habits:
1. Drink plenty of water throughout the entire day. Starting your morning with a glass of ice water is a great way to establish this routine. Complete hydration is essential for flushing unwanted yuckies out of your body. If you're feeling bloated and sluggish, drinking more water will give quick results.
2. Incorporate vegetables into every meal. Eating more vegetables will fill your body with all the nutrients it needs, including fiber. This will help calm cravings, flush out your digestive system, support your immune system, and improve your gut health. (See below for my simple and yummy veggie soup recipe--an easy and delicious way to get plenty of vegetables every day.)
3. Move your body every day. Even if you're not a fitness nut, exercise is essential for every aspect of your health (and can motivate you to eat healthier throughout the day). Get some sort of exercise every single day--walk, run, bike, vacuum, do jumping jacks, lift weights, play basketball...whatever sounds fun!
4. Cut back on processed foods, and eat more whole foods. Many experts point to processed/manufactured foods as the primary health concern of Americans. Processed foods are basically anything made in a factory, and contain refined ingredients like white flour, sugar, and artificial colors and flavors. Focus on whole foods that resemble the way they were picked off the plant (vegetables, fruits, beans, nuts, seeds, etc.).
Veggie Soup
1 large can of San Marzano tomatoes (whole, peeled)
3-5 stalks of celery (the inside, leafy pieces work well in soup)
3-4 carrots
1-2 onions
1 zucchini (green squash)
1-3 cloves garlic
Water
Chicken base, or vegetable bouillon cube for flavor
Red wine, if desired
Parmesan cheese, if desired
Salt
Pepper
(I also like to use Montreal Steak seasoning)
Chop up all the veggies (except the tomatoes) and saute them in a little bit of olive oil with some salt until they are tender. Add the entire can of tomatoes (including sauce), about a liter of water, and the bouillon or chicken base. I also like to add about 1 cup of red wine--this really enhances the flavor. Allow to simmer, covered, for about 20 minutes. Turn off the heat, and blend with an immersion blender (or transfer to a regular blender). Taste, and adjust seasoning. Finish with a couple tablespoons of grated parmesan cheese.
This soup lasts for about 5 days in the frig without any deterioration in taste or texture. It's really easy to make and really delicious!
To be honest, I find it very difficult to eat well in the cold weather. I crave heavy, sweet things and a lot of dairy. It's also difficult to get motivated to go outside and be active, so I spend too much time inside (which leads to more eating).
Spring officially starts in exactly 8 days. This is a perfect time to take stock of your daily habits, and consider some changes that may make the warmer months more enjoyable (or at least allow you to fit back into your cute shorts!).
Sometimes, the best approach is simply "Back to Basics." Remember these simple rules for healthy living, and try to incorporate them into your daily habits:
1. Drink plenty of water throughout the entire day. Starting your morning with a glass of ice water is a great way to establish this routine. Complete hydration is essential for flushing unwanted yuckies out of your body. If you're feeling bloated and sluggish, drinking more water will give quick results.
2. Incorporate vegetables into every meal. Eating more vegetables will fill your body with all the nutrients it needs, including fiber. This will help calm cravings, flush out your digestive system, support your immune system, and improve your gut health. (See below for my simple and yummy veggie soup recipe--an easy and delicious way to get plenty of vegetables every day.)
3. Move your body every day. Even if you're not a fitness nut, exercise is essential for every aspect of your health (and can motivate you to eat healthier throughout the day). Get some sort of exercise every single day--walk, run, bike, vacuum, do jumping jacks, lift weights, play basketball...whatever sounds fun!
4. Cut back on processed foods, and eat more whole foods. Many experts point to processed/manufactured foods as the primary health concern of Americans. Processed foods are basically anything made in a factory, and contain refined ingredients like white flour, sugar, and artificial colors and flavors. Focus on whole foods that resemble the way they were picked off the plant (vegetables, fruits, beans, nuts, seeds, etc.).
Veggie Soup
1 large can of San Marzano tomatoes (whole, peeled)
3-5 stalks of celery (the inside, leafy pieces work well in soup)
3-4 carrots
1-2 onions
1 zucchini (green squash)
1-3 cloves garlic
Water
Chicken base, or vegetable bouillon cube for flavor
Red wine, if desired
Parmesan cheese, if desired
Salt
Pepper
(I also like to use Montreal Steak seasoning)
Chop up all the veggies (except the tomatoes) and saute them in a little bit of olive oil with some salt until they are tender. Add the entire can of tomatoes (including sauce), about a liter of water, and the bouillon or chicken base. I also like to add about 1 cup of red wine--this really enhances the flavor. Allow to simmer, covered, for about 20 minutes. Turn off the heat, and blend with an immersion blender (or transfer to a regular blender). Taste, and adjust seasoning. Finish with a couple tablespoons of grated parmesan cheese.
This soup lasts for about 5 days in the frig without any deterioration in taste or texture. It's really easy to make and really delicious!
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