Friday, May 27, 2011

Snack Time!

I love snacks.  I love the variety and possibilities that about with my tiny in-between meal called “snack”.

My snacks usually contain all three macronutrients.  I try to include a complex carbohydrate, a fat, and a protein.  The carbohydrate provides energy, the fat helps me feel full and maintains essential body function, and the protein regulates distribution of the carbohydrate and aids in muscle repair.  Balanced meals and snacks should contain all three and will sustain you until your next meal.
If you’re lost on what constitutes a “balanced” snack, here are some great examples.  Each of these snacks provides essential macro- and micronutrients and keeps your hunger pains at bay for a few hours. 
·         ½-1 cup low-fat or fat-free cottage cheese with:
o   1 chopped apple and ¼ cup walnuts
o   3 fresh strawberries, sliced and ¼ cup walnuts or pecans
o   2 tbsp. salsa.  Use as dip with 1 serving whole grain chips or whole wheat pita
o   On top of a toasted whole wheat English muffin, topped with a slice of tomato and cracked pepper
o   ¼ cup fresh blueberries and ¼ cup sliced almonds
·         One stick of string cheese, an apple, and whole grain crackers
·         1 whole wheat pita cut into triangles, 1 c. fresh veggies, and 2 tbsp. hummus
·         1-2 tbsp. peanut butter and sliced banana on sprouted wheat or a nut and grain bread
·         An apple, 1 oz. cubed cheddar cheese, and whole grain crackers
·         1 cup cooked oatmeal with nuts, fresh berries, peanut butter, and/or bananas,
·         Plain fat-free Greek yogurt mixed with fresh fruit, nuts and Stevia or Agave nectar sweetners
·         Sliced yams tossed in olive oil, salt, and pepper, baked, and topped with a dollop of plain Greek yogurt
·         Baked potato with fresh steamed broccoli, a pinch of shredded cheddar cheese, and a dollop of plain Greek yogurt
·         ¼ cup granola mixed with yogurt (Greek or regular) and fresh fruit
·         A handful of almonds, grapes, and whole grain crackers
·         Sliced vegetables and hummus (or a dip made with seasoned plain Greek yogurt) wrapped in a whole wheat tortilla
Oh my!  This is just the beginning!  Create your own favorites by combining your favorite fruit or vegetable with whole grains and a small amount of healthy fat.
Each of these snacks contains complex carbohydrates and are high in fiber.  Each snack contains protein to help aid in muscle repair and regulate the distribution of the carbohydrates.  The fat in each snack will help you stay full, aid in body functions, and ensures absorption of fat-soluble vitamins A, D, E, and K.  The nutrients contained in these whole-food snacks go to work immediately to help you remain full of energy, properly nourished, and feeling good.  When you snack on foods like these, there’s no need to feel guilty!  It’s the food your body WANTS!
So, when you start to feel that gnawing sensation about 2 hours after breakfast, lunch, or dinner, go for something on this list.  Take note of how you feel immediately after eating these whole foods, and then an hour later.  Do you feel satisfied, or are you still craving something sugary or fatty?  After an hour, have you crashed or are you still ready to go?  The answer is probably “no”.  None of these foods cause a sugar rush or the inevitable crash.  These foods distribute slowly, like a time-release vitamin, thus regulating your energy level and blood sugar.  You won’t feel hungry and lethargic half an hour later.
I am lucky enough to work with some amazing nursing mothers.  Their caloric needs are off-the-charts high.  Whatever non-nursing people need to consume, these ladies need to add about 500 calories!  Continuously eating snacks to maintain milk supply and energy levels is essential to both mom’s and baby’s health.  Snack away ladies!
If you’ve got a favorite snack and you’d like to share, please post it in the “Comments” section!  Share the wealth and encourage health!

Monday, May 23, 2011

The Most Dreaded Word In Weight Loss: Plateau

In the world of weight loss, metabolism is king.  Everybody seems to know that a fast one is a good one.  Yet, some confusion arises when confronted with the problem of who’s got a fast one, what causes a slow one, and what leads to a metabolism that just won’t do what you want it to do – burn fat! 
Every day desperate pleas rain from those in the weight loss trenches begging for advice on how to get the scale moving again.  Inevitably, someone is 35 or 40 pounds away from their goal weight, and for some reason, the weight has stopped coming off.  Despite adhering to a strict exercise regimen and a 1200-1500 calorie-a-day diet, weight loss comes to a stand-still.  Sometimes, the scale reveals a slight weight gain.  For three weeks, the scale records no change.  What happened?  Why did it stop after such a long period of successful weight loss?
According to The Mayo Clinic, a plateau means the body has reached a state of equilibrium.  The diet and exercise plan that has worked so successfully for the first round of weight loss must now change.  The situation feels nothing short of infuriating.  The work and sweat and willpower amount to nothing in the face of a plateau.
So what exactly needs to change?  Just like all things with the human body, a one-size-fits-all solution is inappropriate.  The Mayo Clinic suggests a further calorie cut or an increase in exercise.  After all, weight loss happens when the body burns more than it consumes.  Unfortunately, many people on calorie restricted diets exercise to their maximum capacity yet experience the plateau.  Suggesting a further cut in calories or increasing exercise proves an irresponsible recommendation.  Such a plan could lead to exhaustion, weight gain, decreased brain function, muscle consumption (ketosis), and inevitably, binging and burnout.
The trick to fat loss is maximizing the body’s potential to burn fat.  This involves finding a balance between the three main elements of fitness: nutrient intake, cardiovascular work, and strength building.  These three elements work together to supply muscles with glycogen (converted carbohydrates from the liver), build more pathways within the body to bring oxygen and nutrients to the muscles, and adapt the muscles to the stress of strength training by building more muscle fibers.  Increased muscle mass consumes more fat.  Cardiovascular work increases the body’s ability to endure longer periods of exercise more efficiently, making muscles more efficient fat burners.  The human body can accomplish these two goals only when fed properly.
When one of these elements falls out of balance, the body adjusts to the change and adapts, as the body’s main goal is equilibrium.  The goal in weight loss is to change that equilibrium point to a place of healthy weight and body fat, strong muscles, and healthy nutrient intake.
In my experience, the solution to ending a weight-loss plateau means modifying the most extreme measure of the current weight loss plan.  What is the most extreme part of a plan?  It’s the part of a plan that a dieter does too much or too little.  It’s an extreme of too many or not enough calories, cardio work, or strength training.
For example, a relatively sedentary person initially gained weight by consuming more calories than they burned.  The extra calories were stored as fat.  Though counter to what we’ve been taught, their bodies actually adapted to the excess caloric intake by increasing the metabolism.  Because of the extra weight, their body was forced to work harder to maintain normal body functions.  Working hard uses more energy.  Even with an increased metabolism, without exercise, their extra calories were stored.  To take the weight back off, the first obvious solution is to identify the extreme.  In this case, the extreme is excess calories, and the solution is to decrease calories.  The body then adapts by lowering the metabolism to reach a balance with new, lower caloric intake.  Because the process of lowering the metabolism is gradual, the body makes up the metabolic deficit with body fat.  In short, the body begins consuming fat to fill energy needs in the face of minimal caloric intake.  When the body has lowered the metabolism enough to accommodate the new caloric intake, the unsuspecting dieter reaches a plateau.
So, dear readers, if you’ve hit a plateau, what part of your fitness regimen needs a change?  The following example is based on a real-life person on a weight loss journey as they hit a plateau.
John made the decision to lose weight when the scale tipped 240 lbs.  In an effort to get to a healthy weight of 180 lbs., he decided to go from a 3,700 calorie a day diet to a calorie-restricted diet of 1500 net calories, meaning that he would have 1500 “leftover” calories after he exercised.  His body needed these "leftover" calories to perform normal body functions like breathing, digesting, and thinking. So, if he burned 700 calories on the treadmill, he would consume 2200 calories.  He exercised 5 days a week and strength trained twice a week.  He eliminated processed foods from his diet and consumed an abundance of fresh fruits, vegetables, beans, and lean proteins.  He lost 38 pounds but still had about 20 to go.  He's been losing weight steadily for about 7 months.  Now, the scale hasn’t budged in three weeks.  He’s tired and frustrated and feels like he’s working hard for nothing!  He’s got no idea what to do!
To start identifying the extreme, let’s look at the three elements of John’s weight loss journey.
John engages in cardiovascular work 5 days a week.  That’s great!  His heart rate doesn’t exceed 85% of his maximum (220-your age), and he works out for about 45 minutes each time.  John strength trains twice a week, so he’s building more muscle to burn fat, increase bone strength, improve posture, and maximize his efficiency in movement.  Both of these activities serve to increase John’s metabolism.  These are both reasonable amounts of work.  Attempting to increase either may lead to burnout, exhaustion, injury, or even weight gain because John’s caloric intake is still restricted.  His decreased calories are now keeping his metabolism lowered.  To raise his metabolism without exhausting himself, he must consume more calories.  In the same way that he raised his metabolism while gaining weight, he will now do the same thing and lose weight.  Only this time, cardiovascular work and strength training will prevent his increased calories from being stored as fat.  By increasing his calories, John gives his muscles more energy to consume fat.  In a few weeks or months, when he reaches a plateau, signaling that he’s at equilibrium again, he’ll need to increase his calories again.  By that time, he might have reached his “goal weight”, so this final increase may be to reach the number of calories he’ll need to maintain.
Note that John did not increase his exercise and his calories.  He increased one only - caloric intake.  He increased his calories from 1500 to 1800, still several hundred calories shy of his final number (go halfway down).  He'll still be at a caloric deficit, and thus, will continue to lose weight.  While increasing calories is terrifying to someone attempting to lose weight, consistent cardiovascular and strength training will prevent weight gain.
John may represent many dieters on restricted-calorie plans.  Others’ extreme may be cardiovascular work.  They may work out intensely upwards of 7-8 times per week, leaving the body precious little time to heal and repair.  In that case, decreasing exercise and/or intensity a few times a week might be best, or again, increasing calories.  Some may eat enough and only do cardiovascular work exclusively.  For them, incorporating strength training into their regimen will push them from the plateau onto the losing path again.  In all of these cases, water consumption is essential.  Water mobilizes fat so that muscles can access it easily.  Without water, blood pumps like sludge and causes your body to work less efficiently.
Here are some general guidelines to identifying the extreme in your weight loss plan.  Modifying this extreme is the likely solution to further your weight loss.
You may need to consume more calories if:
·         You exercise regularly (4+ times per week), strength train 2-3 times per week, and are on a calorie-restricted diet, but you do not consume the minimum calories plus most or all of the calories you burn through exercise
·         You consume less than 1200 at least once a week
·         You consume less than 1500 calories most days of the week
·         You regularly consume fewer calories than your BMR (basal metabolic rate)
·         You have headaches, lethargy, aches, and/or lack of concentration
You may need to change cardiovascular work if:
·         You are mostly sedentary
·         You engage in cardiovascular work fewer than 4 times per week
·         Your cardiovascular workouts last shorter than 20 minutes
·         Your heart rate does not remain in the 55-70% max. range at least two times per week
·         Your heart rate does not remain in the 70-85% max. range at least three times per week
You may need to modify strength training if:
·         You do not currently engage in strength training
·         Your weights seem very light, thereby not stressing your muscles
·         You have reached your goal weight, but still feel “flabby”
This article is not a comprehensive study in why we lose.  The plateau is but one obstacle in the path to health.  Weight loss takes tremendous willpower and strength.  Those who accomplish the goal of changing their lives through increased health are true champions, and those in the midst of the battle are nothing short of warriors.  While the fight gets confusing when what has been working suddenly stops,  your body, your heart, your bones, and your muscles all work best when the excess weight is gone.  You can work through this frustrating time by resetting your equilibrium point.  As you review your caloric intake and reflect on your exercise regimen, you can now identify the caloric, cardiovascular, or strength extreme and make the change that will move you back onto the path of weight loss.

Sunday, May 22, 2011

Athletes Are Not Born, They Are Made

Hi All!  After a long haitus for training for Wildflower, I'm happy to be writing again.  This piece is an article published earlier this year for a now-defunct website.  Happily, it's still my work!  So here you go.

 “Nothing in this world can take the place of persistence.  Talent will not; nothing is more common than unsuccessful people with talent…Persistence and determination alone are omnipresent.” – Calvin Coolidge
Amber started playing tennis when she was 5 years old.  Her mom signed her up one summer to see if she’d like it, and she loved it.  She liked hitting the ball, and loved when it went whish!, right past her opponent’s ankles.  Amber played with friends and was good.  Really good.  They could never beat her.  When she was in high school, she stopped growing, reaching her final unfortunate height of 5’ 4”.  She tried out for the high school tennis team and made it.  Though her coach saw real talent, he told her, “Listen.  College recruiters aren’t going to take you.  You’re too short.”  Amber continued to play, keeping her coach’s warning in mind.  When she arrived at college, she walked on to the tennis team.  The coach chuckled when he saw her on the first day.  She stood 8” shorter than most of the other women!  Undeterred, Amber worked the hardest, never complained, and when her teammate ripped a hamstring, Amber jumped at the chance to prove herself.  She dazzled her team with her speed, accuracy, and power against her 5’ 11” opponent.  In one match, Amber proved that all the natural ability in the world didn’t compare to hard work and determination.
Amber’s story mirrors the stories of hundreds, possibly thousands, of athletes who love a sport their body was not designed to play.  David Eckstein, short stop on two World Series winning baseball teams, was a walk-on in college.  Upon winning his second World Series in 2006, teammates awarded him the World Series MVP.  Eckstein believes in hard work, persistence, and determination.  Tony LaRussa says of Eckstein, “He’s the toughest guy I’ve ever seen in a uniform.”  While short stops are usually big, tall, and fast, Eckstein stands 5’7” and weighs a mere 165 lbs.  John Stockton, considered by many to be the greatest point guard to ever play the game of basketball, stood 6” shorter than the average NBA player.  His colleagues praise his hard work, ability to inspire others, loyalty and ability to compete.  Jim Abbot, former pitcher for the Anaheim Angels, was born without a right hand.  Spud Webb won the NBA Slam Dunk contest in 1986 despite being the shortest player to sign up.  He is the 3rd shortest NBA player of all time.
These are only a few examples of athletes who prove daily that their unfortunate height, weight, bone structure or muscle chemistry mean nothing when compared with what they believe of themselves.  The old-fashioned idea that your future in sports is predetermined is over!  Your biology is not your destiny.  Your will and your drive determine your fate.  Basketball player Kevin Durant said, “Hard work beats talent, when talent don’t work hard.”  You may find that you have to run one more speed drill than your long-legged team mates to take a second off of your lap.  You may need to study your sport outside of practice to find out what made Mary Lou Retton or Martina Navritalova so unbeatable.  You might watch the underwater cam of Michael Phelps’ performance in Beijing over and over and over to mimic exactly what he does with his hands.  Never forget, though, that your success is inseparable from your will.  Your achievement in sport originates not from your muscles or bones, but from your heart and mind.  Greek Olympic weight lifter Pyrros Dimas sums up the idea in three words, “Impossible is nothing.”  When you believe that you control your destiny, everything is possible.
Ernst, Bill.  “David Eckstein: Big League Star With Small Town Values”. Seminole Magazine. (Jan. 11, 2010)
“John Stockton – Quintessential Point Guard”. (Jan. 12, 2010)
“Top 10 Shortest NBA Basketball Players”. (Jan. 11, 2010)