Exercise and Illness:

Exercise and illness-when you should call it quits, and when you should go work out-

Mild to moderate physical activity is usually OK if you have a garden-variety cold and no fever. It may even help you feel better by opening your nasal passages and temporarily relieving nasal congestion.

As a general guide for exercise and illness, consider this:

• Exercise is usually OK if your signs and symptoms are all "above the neck" — symptoms you may have with a common cold, such as runny nose, nasal congestion, sneezing or minor sore throat. Consider reducing the intensity and length of your workout, though, or you may feel worse. Instead of going for a run, take a walk, for example.
• Don't exercise if your signs and symptoms are "below the neck" — such as chest congestion, hacking cough or upset stomach.
• Don't exercise if you have a fever, fatigue or widespread muscle aches.

Let your body be your guide: If you feel awful, and the cold is severe, taking a day or two off won't ruin your exercise goals, or set you behind. If you are unsure, check with your doctor. Overall, the fact that you exercise regularly will afford you the benefit of staying healthy and fighting off most of the minor colds and viruses, so take heart!

And to avoid getting sick, consider washing your hands more often, avoid touching your mouth, nose, and eyes until you do wash up, and add healthy vitamin C rich foods to your diet during the cold and flu season, like kiwi, and citrus fruits. One of my best kept secrets is "Host Defense". http://www.luckyvitamin.com/p-140291-fungi-perfecti-host-defense-mycommunity-extract-2-oz

This an extract of mushrooms that helps aid your body in fighting off infections. Of course, check with your doctor or nurse practitioner before adding anything to your regimen.

Have a great week!

The Very Low Calorie Diet

The VLCD (Very Low Calorie Diet): 1000 calories or less=danger.

When you first began to consider managing your weight, were you surprised by the recommendations given to you by your doctor or trainer?  Did you feel frustrated that they said losing 1-2 pounds a week was what was reasonable?  Did you feel like if you just ate less than what was recommended, the weight would surely come off faster?  Were you tempted to try one of the many "crash" diets that are popular with starlets today?

You're not alone. Extreme calorie restriction is a growing trend, and not a good one.  Eating a diet well below the amount of calories your body needs to function properly can lead to losing muscle mass, going into starvation mode and losing fat that supports your organs, resulting in dropped organs, a life threatening situation.  In an effort to grasp how this can effect you, read this post about how extreme calorie restriction led to a harsh reality.

This is solely from my perspective, but to everyone that has asked, "why can't I eat <1000 calories a day for weight loss? I've seen the numbers on the scale, it's working..."
I've been there. Ten years ago I lost 65 pounds in about six months. For ten years I consumed between 700-900 calories per day. I started at 1000, but as I got older the weight kept creeping on even at that low amount, so I cut further to maintain. When I started eating 400 calories per day about six months ago, I realized it's not worth it. There are consequences for losing that quickly and in such an unhealthy way.
I have been put on new medication and doctors orders, 1600 calories per day. Not an amount that a person should gain on, but I am. I have put on fifteen pounds in an incredibly short period of time. When I finally balance out, I have a long road of weight loss ahead of me.
Starving like that has put me in a ten year battle with my weight that didn't have to happen. When done in a healthy way, weight loss can be achieved and maintained. Do it the way I did, and you are in for constant misery with the scale dictating your life. People would always say to me, "You're so lucky you're thin." They didn't know that I kept two food diaries (in case one was off), an exercise diary and an activity diary. I became a group fitness instructor so that I had a reason to exercise MANY hours a day. This is the path of starvation. This is what happens when you cut too drastically, and lose too quickly. It's still misery, it's just skinny misery.
I finish my medication in two weeks. I can tell you that I have been happier these last four weeks than I have been in years. I am not counting calories to the last degree. I am not constantly moving to burn more, and I'm not worried about what the scale will say next week (I only weigh once a week now instead of every day). I will drop some of these pounds, and I will do it in healthy way. I even increased my calories to 1850 to ensure that I can do it the right way. I can't go back to being a slave to the scale.
The next time you ask yourself if you should eat less calories than is wise, ask yourself if you are willing to give up eating and drinking with friends. Ask yourself what you will do as you age and can't maintain the loss anymore. Ask yourself what you will do when start driving everyone around you away because of your obsession with your weight. It's a road that is VERY hard to come back from.
Weight lost from starving CAN'T be maintained. What will you have left when the weight creeps up? It's not worth it. -end

Final Thoughts

Healthy weight loss begins with a determination to change your habits in a positive way.  Cut out foods that are unreasonable, like fast food and soda.  Add foods like vegetables, and fruits, and think about what you are putting in your mouth.  Will this help my body today?  Will this create better cells?  Will I be able to do what I want to do, and enjoy my life?  These are more important than strict calorie restriction.  That said, you can get a better idea if what you're doing is healthy, by healthfully logging your food.  Myfitnesspal.com (online and app) and Lose It (app) will both give you reports on what nutrients you are getting and which you are not.  This can help to guide you in a healthier direction.  I know this is hard.  Hang in there.

Are you discouraged?

I know I am.  This winter stuff does go on and on...and our vitamin D levels are low.  Check with your doctor if you are feeling down in the dumps, getting sick really often, or low on energy.  It could be as simple as vitamin D levels, or maybe you need to rev up your exercise.

Here's a new exercise to try, if you need something to get your mind off the grey day...

Come to me and ask for a demo...although I am going to try to do a video demo of this exercise:
1.  tie a band on something solid, about waist height.
2.  Stand with the band to your left side, and hold it in your left hand so that there is tension on the band.
3. Lift your opposite knee up, and bring the hand with the band, in to touch the opposite knee.  Do 5, and repeat on the other side.

Stay positive and proactive!

Is This You? Eat...Repent...Repeat...

Is this you? Eat...Repent...Repeat...

Now that we are a month and a half from New Year's resolutions, I wonder if your resolve has lost steam. Are you going back to your old habits? Did you ever really change them? Let's ask ourselves a few questions to check our current status in this arena:

1. I have a friend who is always thinking about his next meal, while he's still eating! Do you think about food more often than you think you should?

2. Do you struggle to pass up tempting food items, even when you aren't hungry?

3. Do you often feel too full when you are finished eating? Many of my friends are so stuffed, they can barely move after a meal...is this you? Is Thanksgiving every day?

4. Do you find yourself reaching for food when you are sad, lonely, mad, frustrated?

5. Do you fluctuate between dieting, and eating too much? (This one is a classic!)

If you said "yes" to any of these, you are probably realizing that losing weight isn't that easy, and dieting isn't necessarily the answer. The problem with the word "diet" is that it carries the connotation of finality. In other words, you do this for a short time, and then you can go back to "normal".

Many of you know that I've lost a lot of weight. Some of you have only known me during the last 40 pound loss. Prior to that, however, I was as high as 296#. I know. When my daughter was born, 17 years ago, I weighed in at 296. On my 5'6 medium sized frame, this was not good, and my knees hurt, my back hurt, and I was so sad.

But I didn't go on a diet. I began to exercise, and log my food (an incredibly useful tool!). When you look at this as a change in lifestyle, then you can begin to change permanently. You begin to change one bad habit, incorporate that, and then tackle another. So with that in mind, let's examine the following points:

1. Let go of the word "diet". It's temporary. The answer to change lies within YOU.

2. Whenever you find yourself wanting food, key in to the physical feeling of HUNGER. Are you truly hungry? Or are you just craving...something...

3. Try not to think of foods as "good" and "bad". When I want something, I look it up-Lose It, My Fitness Pal, Calorie Count, are all great ways to check your facts on food. Can you have half of your favorite food? How can you fit it in to your day and still enjoy?

4. Think about how the foods you eat make you feel. Certain foods taste good, but make you feel physically ill. I try to eat mindfully, thinking about what those foods are fueling. Your body creates billions of new cells each day from the foods you eat. What do you want to create those building blocks from? Are you enjoying the texture and tastes of the food? I'll give you a quick example. I love cheese. But, it's high in fat and calories. Bummer. So I went to the "cheese lady" over at the store, and tried some very flavorful cheeses: strong sharp cheddar, grass fed pungent gouda, etc. So now, I get more flavor in each bite, and I am able to enjoy a smaller portion!

5. Stop eating when you feel full. Save some money, and have a second meal from the leftovers. You do NOT...I repeat...You do NOT have to clean your plate. This is about feeling good about eating and feeling good after you eat, and fueling your body, not about shoving every possible mouthful in that you can fit. Let it go.

6. Distract yourself. If you are finding yourself grabbing every food in sight, and not stopping, ask yourself why. Did something trigger this? Distract yourself by walking away, take a walk outside, make a cup of tea, fold some laundry. What's eating YOU, that's making you want to eat?

7. Perfect does not belong in your vocabulary. There is no such thing as a perfect diet, or a perfect person. We are all flawed, and we all struggle. Try to balance your mistakes. Eat more sparingly at your next meal, go workout, go for a walk. Don't beat yourself up.

But get OFF the roller coaster!

Weakness is not a reason, it's an excuse.

Body Types

Variety is the spice of life, and the sizes and shapes that we come in are no exception! The amount of muscle, bone and fat we carry makes our bodies unique, but there are also similarities that we can observe, as well.  Did you know that your body type is passed down from your parents?  I know, I know, it's all their fault...

Which Body Type Are You?

Everyone can fit into one of three body type categories: Mesomorph, Endomorph or Ectomorph.

Mesomorphs are muscular and short. Their bone frame may be large and their bodies gain muscle easily--very annoying, if you ask me.  They can gain fat, but not as easily as Endomorphs.  Additionally, they tend to gain that fat evenly, all over their body, instead of in one vacinity (like the hips!).  Examples are singer Madonna and actor Hugh Jackman.

Endomorphs, are soft and curvy. Their bodies want to gain fat but resist gaining muscle, and their bone frames may be small, medium or large. Examples are Jennifer Hudson, and Michael Moore.

Ectomorphs are tall and skinny with delicate bones and light muscles. Their bodies resist gaining both muscle and fat, and their bone frames are usually small. Five percent of the population has this body type. Examples of ectomorphs are model Kate Moss, and actor (Once Upon A Time) Robert Carlyle.

Most people are a combination of two body types--Mesomorph and Ectomorph or Mesomorph and Endomorph. There are more mixed types than pure types. Think of the range of Body Types along a continuum:

                                 x (I am here)

Endomorph-----------------------------------Mesomorph----------------------------------------Ectomorph

Why does this matter?

Acceptance and a good shot of reality.  Knowing your body type will help you to have reasonable goals, with an understanding of what is realistic for you.  For example, one of my girlfriends is a solid mesomorph, with a small frame, and she can get her body into a size two.  But no matter how much some of us try, the width of the pelvis (bone and skeletal size), and the shape and distribution might never allow that.  Be accepting of who you are, and what is reasonable for you.  Of course, we can all make improvements!

Living With Your Body Type

Your body type does not change the rules for good nutrition, so if you're a solid Ectomorph, and never gain weight, that doesn't mean you should then eat a diet full of nonsense empty foods!  Maintain a diet of vegetables, fruits, whole grains, skim milk, fish, lean meat, poultry, beans and nuts. Choose foods that are low in animal fat and added sugars and eat sensible portion sizes. Get aerobic exercise for at least 30 minutes a day, that conditions the heart and lungs, and weight lifting that helps to maintain or increase muscle mass.  Exercise is the true fountain of youth.

However, you can tailor your exercise routine to body type. Ectomorphs might do their aerobic exercise, and add weight training three times a week for building muscles, utilizing heavier weights.  Mesomorphs would perhaps opt for the same program weekly, but with lighter weights and more repetitions, depending on how much muscle they want to build.  And endomorphs can do longer aerobics to burn more calories, with weight training, but direct their weight training toward balancing any imbalances in their physique (i.e. pear shaped ladies, focus on upper body training and maintenance of lower body strength).

Sources

• William H. Sheldon, The Varieties of Human Physique: An Introduction to Constitutional Psychology (New York: Harper & Brothers, 1940).

What to eat, what to eat?

Picking up where we left off...What can you eat?  What options are best?  Is the cheese and nut diet a good option? (hint:  NO!!)  How about the lard and burger diet?  (um...still, NO!!)

So...let's look at some reasonable breakfast options:

*Nature valley granola bar + banana=290 calories

*1 piece whole grain toast+ 1 TBSP peanut butter+fruit (can vary depending on your fruit option/1 cup berries or whole fruit like nectarine or apple or similar)=280 calories

*1 egg, 1 piece whole grain toast, 1 piece of fruit=210 calories

*Oatmeal (heart healthly portion is 3/4 cup dry)+ 1 cup berries (YUM!!) 194 calories

*Lowfat cottage cheese (1 cup of 1%) + 1 cup berries  247 calories

And for lunch:
*1 whole red pepper (yes the whole thing!), plus two eggs, hard boiled, and mixed with 1 TBSP reduced fat olive oil mayo, plus yellow corn tortilla chips=337

*1 whole red pepper, plus 3 TBSP hummus, plus one apple=221

*4 large leaves of romaine lettuce + 3oz lean ham (or turkey)+2 tangerines+ corn tortilla chips (10-13)=281 calories.

* 1 cup of beef stew with veggies, plus and apple=365  (this beef stew is created with my vegetable soup base (I've sent this recipe out already), and adding lean beef (shredded or ground, 1 lb.), 1 can of white beans, and 8 oz cooked noodles (I use brown rice).  Season to your delight, and it will make enough for a family of 4, plus two additional servings.

Let's keep building the day, shall we?

Snacks:
*1 apple, cut into slices, 1.25 TBSP peanut butter, mixed with 1/4 cup rice crispies (you mix the peanut butter and the cereal together, and put between the apple slices--eat like little finger sandwiches--filling and delicious!) 218 cal.

*  1 oz cheese (you need to check your cheese, I used my favorite, Dubliner!), 1 apple + 1 cup blackberries...237 cal., and this is a LOT of food!

*  spinach salad...2 cups spinach, plus 2 slices of well cooked bacon crumbled (and you can even use the turkey bacon, although my numbers are based on regular... and viniagrette=127--for 2 CUPS of spinach!!! and bacon!

*what if you want nuts?  1/4 cup!!! period...add 2 small tangerines, and you have 250 cal.

* tuna, 2oz can, plus tortilla chips(13 chips on my bag), plus a whole grapefruit=262


It's really not hard to be full, satisfied, and eat well, while still losing weight.  But you have got to concentrate, be responsible for your choices, and stay away from those dense foods.  Even still, you can, on occasion, have those in MODERATION.  You have to measure it out and KNOW what you are putting in.  Be accountable for what you are putting in your mouth. 

**No amount of exercise will make up for an unhealthy diet.

The Key to Your Success...

I have had several requests for information regarding what to eat and healthy ideas for meals and recipes.  So, below, I will reprint my breakfast options from a few weeks ago, plus add a few lunch ideas.  Of course, next week we will talk about dinner, as well. 

It's really easy to eat healthy, lower fat, lower processed carb, and yet filling meals.  Common mistakes include eating too much of calorically dense foods, and not enough of nutritionally dense foods.  What does that mean?  Calorically dense foods have lots of calories, in a very small amount of food.  Examples of calorie dense foods are nuts, cheese, chocolate and sweets, really high fat foods like whipped cream, regular beef hot dogs(not turkey), and what I call "fluffy stuff":  rice, bread, cookies, crackers, cake...get the idea?  Examples of nutritionally dense foods include sweet multi-colored peppers, fruits, vegetables of all kinds, and lean protein.

So, if you go to a party, and you have a bunch of crackers (let's say 10), with cheddar cheese on top...you have already consumed 692 calories.  What?!  Holy bats!  When you consider the average woman should eat around 1800 calories per day (not trying to lose) or 1200-1500 while trying to lose weight, you can see that those crackers and cheese DEARLY cost you.  That's half your days' allotment, and it was only an appetizer...a starter, if you will!!!

Let's say you are mindlessly eating nuts...mixed nuts...1/4 cup will cost you 170 calories.  But consider that you will eat at least a handful...1 cup.  That cup of nuts will end up at 680 calories.  Ahhhhh!!!!  You can't even eat dinner now!!  Are you serious?!

So...let's look at some reasonable breakfast options:

*Nature valley granola bar + banana=290 calories

*1 piece whole grain toast+ 1 TBSP peanut butter+fruit (can vary depending on your fruit option/1 cup berries or whole fruit like nectarine or apple or similar)=280 calories

*1 egg, 1 piece whole grain toast, 1 piece of fruit=210 calories

*Oatmeal (heart healthly portion is 3/4 cup dry)+ 1 cup berries (YUM!!) 194 calories

*Lowfat cottage cheese (1 cup of 1%) + 1 cup berries  247 calories

And for lunch:
*1 whole red pepper (yes the whole thing!), plus two eggs, hard boiled, and mixed with 1 TBSP reduced fat olive oil mayo, plus yellow corn tortilla chips=337
*1 whole red pepper, plus 3 TBSP hummus, plus one apple=221
*4 large leaves of romaine lettuce + 3oz lean ham (or turkey)+2 tangerines+ corn tortilla chips (10-13)=281 calories.
* 1 cup of beef stew with veggies, plus and apple=365  (this beef stew is created with my vegetable soup base (I've sent this recipe out already), and adding lean beef (shredded or ground, 1 lb.), 1 can of white beans, and 8 oz cooked noodles (I use brown rice).  Season to your delight, and it will make enough for a family of 4, plus two additional servings.

It's really not hard to be full, satisfied, and eat well, while still losing weight.  But you have got to concentrate, be responsible for your choices, and stay away from those dense foods.  Even still, you can, on occasion, have those in MODERATION.  You have to measure it out and KNOW what you are putting in.  Be accountable for what you are putting in your mouth.  No amount of exercise will make up for an unhealthy diet.

Melissa