There are so many factors that contribute to our overweight nation that it is really complex and no one aspect can be completely to blame. However, I do feel that one of the complex issues is that we don’t listen to our body to tell us how much and when to eat. We’ve all been there! We’re at a party; the chips and dip look awesome even though we’re not hungry. After dinner, we’re full, but the chocolate cake looks amazing, so we manage to find some room in our bellies.
I think everyone can relate to this at one time or another. I know I have certainly been in those situations myself. In order to lose or maintain weight, the above situations need to happen infrequently. Your body knows when and how much fuel you need; and it doesn’t cost anything for that special feature! Going from ignoring your body’s signals to being very aware may take some time. Here are some ideas to get you started.
1. Consider keeping a food journal. Not only should you write down what you’re eating, but also write down how hungry you were before you started and how satisfied, full, overstuffed, or still hungry you are when you finish. It is helpful to jot down your mood too. After a while, you’ll really start to see a pattern, which may be helpful in making a change.
2. Every 15 minutes, or sooner if you’re a fast eater, stop and ask yourself how full you are. If you’re not sure, give yourself a little break from eating so that your body has a chance to get the signal of whether you’re satisfied or still hungry.
3. Remember that getting that “satisfied” or “full” signal may take up to 20 minutes. If you’re eating very fast, it is a great idea to slow down so that your body can “talk” to you before you overstuff yourself.
4. Forget about reaching your “full” mark and aim for “satisfied”. In other words, think about eating until you are no longer hungry, but not until you need to unbutton your jeans or become uncomfortable. When you have reached that point, you have consumed more food than you need.
5. Don’t ignore hunger signals. Just like you shouldn’t over eat, you should also not avoid eating when you are truly hungry.
Monday, May 17, 2010
Friday, May 14, 2010
Surviving the heat without ditching your exercise routine this summer...
If you have access to an air-conditioned gym, or have equipment in your home, you are set this summer! If not, you may need to be a little bit more creative to beat the heat. One way to stay in-doors and get some exercise is to visit your local mall, or other large building that you have access to, and walk there. If all else fails, here is a list of tips for surviving your exercise outside this summer.
1. Exercise in a pool.
2. Take advantage of the cool air in the mornings by exercising before work or school.
3. Always be sure to hydrate. If you will be out for a while, find places to hide water bottles so that you can grab them on your way. Personally, I prefer to wear one of those running belts that you can store several small water bottles in. These can be purchased at running stores and some athletic stores.
4. Know that it takes about 1 week of daily exposure to heat before your body adapts. This doesn’t mean you won’t mind the heat, but you’ll cope with it better. Losing this adaptation takes a very short time, so you have to continue exercising in the heat often in order to maintain your adaptations.
5. Be smart and follow heat advisories. Do not go out in the middle of the afternoon for a nice little run when it is 100 degrees. Listen to your weatherman (and your body!) and either go out during the coolest part of the day, or find an in-door place for walking or running.
6. Wear appropriate clothing for the weather and your sport. Do not overdress!
7. Use sunscreen. Just because you’re not laying by the pool doesn’t mean you can’t get a burn. Be good to your skin!
Have a great and fit summer!
1. Exercise in a pool.
2. Take advantage of the cool air in the mornings by exercising before work or school.
3. Always be sure to hydrate. If you will be out for a while, find places to hide water bottles so that you can grab them on your way. Personally, I prefer to wear one of those running belts that you can store several small water bottles in. These can be purchased at running stores and some athletic stores.
4. Know that it takes about 1 week of daily exposure to heat before your body adapts. This doesn’t mean you won’t mind the heat, but you’ll cope with it better. Losing this adaptation takes a very short time, so you have to continue exercising in the heat often in order to maintain your adaptations.
5. Be smart and follow heat advisories. Do not go out in the middle of the afternoon for a nice little run when it is 100 degrees. Listen to your weatherman (and your body!) and either go out during the coolest part of the day, or find an in-door place for walking or running.
6. Wear appropriate clothing for the weather and your sport. Do not overdress!
7. Use sunscreen. Just because you’re not laying by the pool doesn’t mean you can’t get a burn. Be good to your skin!
Have a great and fit summer!
Wednesday, May 12, 2010
Tempo Training For Better Fitness
If you are looking for another way to improve your fitness, you visited on the right day! Tempo training is most often referred to as a tempo run, but you can apply it to any type of cardiovascular exercise. Tempo training is great when you only have 20 or 30 minutes for a workout, and you want to get the most out of that time.
In order to complete a tempo training session, you should be running (or whatever your sport) at a pace that is pretty strenuous and doesn’t allow you to carry on much of a conversation. You should be able to speak, but not in complete sentences. Although you should be working hard, this is not “race speed” or the fastest you can possibly run. When you finish, you should feel some relief, be proud, and feel that you got a great workout. You should not be passing out, vomiting, or feeling like you won’t get off the couch for the remainder of the day. I hope that description helps to shed some light on the proper intensity at which this workout should be completed.
So how does this tempo training work? Well, you should be working at an intensity that forces your body to breakdown nutrients for energy anaerobically, or without oxygen. When this is happening, the byproduct of this particular energy pathway is called lactic acid or lactate. Everyone has a threshold at which they can no longer process energy aerobically, so they must move to this other anaerobic pathway (anaerobic glycolysis for those of you who want the exact terms!). This threshold is called the anaerobic threshold or lactate threshold. So, theoretically, when you are tempo training your body should be working at its lactate threshold.
The results of training in this manner are a higher lactate threshold and better running economy. In simple terms, you can run faster and more efficiently. This type of training can be done about once each week.
Questions?
In order to complete a tempo training session, you should be running (or whatever your sport) at a pace that is pretty strenuous and doesn’t allow you to carry on much of a conversation. You should be able to speak, but not in complete sentences. Although you should be working hard, this is not “race speed” or the fastest you can possibly run. When you finish, you should feel some relief, be proud, and feel that you got a great workout. You should not be passing out, vomiting, or feeling like you won’t get off the couch for the remainder of the day. I hope that description helps to shed some light on the proper intensity at which this workout should be completed.
So how does this tempo training work? Well, you should be working at an intensity that forces your body to breakdown nutrients for energy anaerobically, or without oxygen. When this is happening, the byproduct of this particular energy pathway is called lactic acid or lactate. Everyone has a threshold at which they can no longer process energy aerobically, so they must move to this other anaerobic pathway (anaerobic glycolysis for those of you who want the exact terms!). This threshold is called the anaerobic threshold or lactate threshold. So, theoretically, when you are tempo training your body should be working at its lactate threshold.
The results of training in this manner are a higher lactate threshold and better running economy. In simple terms, you can run faster and more efficiently. This type of training can be done about once each week.
Questions?
Monday, May 10, 2010
Sweet Rewards
We all love that sweet reward; whether it is for weight loss, exercise compliance, a promotion at work, or an A+ on a test. The tricky part is, what we use to reward ourselves. Rewards are wonderful; however, using food for this purpose may be detrimental. In our American culture, we have learned to eat “emotionally”, which over time leads to a negative relationship with food. Training us to expect food as a reward can certainly add to a growing waistline.
To change the way we reward our children and ourselves, it takes some brainstorming. First of all, think about the fact that your reward for some achievements, may just be the positive consequence that naturally occurs. For instance, my reward for exercising five days this week will be feeling better, weight loss, better sleep, and more energy. If I choose to reward myself with a whole pizza and 2 regular beers, I’ll likely undo all of the progress I made.
Here are some suggestions for ways to reward yourself:
1. A new workout outfit, or any kind of outfit
2. A massage
3. An hour of relaxing by the pool without worrying about things you need to do (you may need your spouse to be in on this reward by watching the kids!)
4. Rent a movie you’ve been wanting to see
5. Get a manicure or pedicure
Suggestions for rewarding children:
1. An extra story before bedtime
2. Rent a short movie for them
3. Take them to the zoo
4. Go for an afternoon at the pool
5. Take them to the park
I would love to hear how you use non-food items to reward yourself or your children! Please post a comment with your ideas!
To change the way we reward our children and ourselves, it takes some brainstorming. First of all, think about the fact that your reward for some achievements, may just be the positive consequence that naturally occurs. For instance, my reward for exercising five days this week will be feeling better, weight loss, better sleep, and more energy. If I choose to reward myself with a whole pizza and 2 regular beers, I’ll likely undo all of the progress I made.
Here are some suggestions for ways to reward yourself:
1. A new workout outfit, or any kind of outfit
2. A massage
3. An hour of relaxing by the pool without worrying about things you need to do (you may need your spouse to be in on this reward by watching the kids!)
4. Rent a movie you’ve been wanting to see
5. Get a manicure or pedicure
Suggestions for rewarding children:
1. An extra story before bedtime
2. Rent a short movie for them
3. Take them to the zoo
4. Go for an afternoon at the pool
5. Take them to the park
I would love to hear how you use non-food items to reward yourself or your children! Please post a comment with your ideas!
Friday, May 7, 2010
Hand Washing for Champions
You may be thinking that hand washing has nothing to do with nutrition and fitness, so why did it earn a spot on this blog. Well, it is certainly an important part of both topics! Food safety is always a nutritional concern and avoiding viruses and bacteria at the gym is just as important. You should always practice good hand washing skills before and after handling food, after using the bathroom, and before and after using gym equipment just to name a few. This post was inspired after seeing way too many people using poor hand washing techniques at the gym. Gyms are crawling with all kinds of disgusting germs that you don’t want! Always wash your hands thoroughly before heading out the door! Anything less than the description below means that you are wasting your time at the sink because it is ineffective! The following steps are required of employees in food establishments for a reason! You should follow them also!
1. Make sure you have paper towels handy before starting to wash your hands.
2. Turn the water on to a warm temperature.
3. Put soap in your hands and then scrub for 20 seconds. You can count to 20 or sing happy birthday to yourself twice. You should be scrubbing between your fingers, the backs and palms of your hands, your wrists, and your nails. Friction is important!
4. Rinse your hands.
5. Grab a paper towel and thoroughly dry your hands. Now, using the paper towel, turn off the water. Do not touch the faucet again because you will just pick up all of the germs you left there when you turned it on, and when everyone else before you turned it on.
Happy Hand Washing!!
1. Make sure you have paper towels handy before starting to wash your hands.
2. Turn the water on to a warm temperature.
3. Put soap in your hands and then scrub for 20 seconds. You can count to 20 or sing happy birthday to yourself twice. You should be scrubbing between your fingers, the backs and palms of your hands, your wrists, and your nails. Friction is important!
4. Rinse your hands.
5. Grab a paper towel and thoroughly dry your hands. Now, using the paper towel, turn off the water. Do not touch the faucet again because you will just pick up all of the germs you left there when you turned it on, and when everyone else before you turned it on.
Happy Hand Washing!!
Wednesday, May 5, 2010
Fueling for endurance exercise. Part III: Nutrition for recovery
During your workout, you fueled your body. After that long training session or event the fueling isn’t over! It is important to give your body fuel to recover. Here are some guidelines for a good recovery
Within 15 minutes of stopping your exercise, you need to consume carbohydrate. After a long workout, you have surely depleted your glycogen stores. (Glycogen is simply the storage from of glucose found mostly in the muscle, which is a sugar that gives your body energy.) Eating a snack high in carbohydrate post workout helps to replenish those glycogen stores. This is the time when your muscles can store glycogen most easily, so take advantage of it. Use this formula to decide how many grams of carbohydrate you need.
Body weight in pounds x 0.5 = grams of carb needed (Clark, N. Sports Nutrition Guidebook. Human Kinetics, Brookline, MA. 2003.)
Example: 150 lbs x 0.5 = 75 grams of carb
If you are still feeling hungry in 30 minutes, you should eat this amount again. Continue fueling until you are satisfied.
Research is somewhat conflicting about whether or not consuming protein post- endurance training is needed or not. Regardless, you probably need some fat and protein to make you more satisfied, so I would suggest a small amount. A tablespoon or two of peanut butter could be used to top a bagel; or you could have a handful of almonds with an orange.
Just as electrolytes were important throughout your long journey, they are also important post-endurance exercise. Any of the suggestions on last week’s post are good, but just make sure that you are having some snack that provides sodium and potassium.
Electrolytes go hand-in-hand with fluids so don’t forget that! Be sure to drink fluids as needed to continue rehydrating. Monitor your body weight and urine if you’re not sure if you have rehydrated enough.
Happy training!
Within 15 minutes of stopping your exercise, you need to consume carbohydrate. After a long workout, you have surely depleted your glycogen stores. (Glycogen is simply the storage from of glucose found mostly in the muscle, which is a sugar that gives your body energy.) Eating a snack high in carbohydrate post workout helps to replenish those glycogen stores. This is the time when your muscles can store glycogen most easily, so take advantage of it. Use this formula to decide how many grams of carbohydrate you need.
Body weight in pounds x 0.5 = grams of carb needed (Clark, N. Sports Nutrition Guidebook. Human Kinetics, Brookline, MA. 2003.)
Example: 150 lbs x 0.5 = 75 grams of carb
If you are still feeling hungry in 30 minutes, you should eat this amount again. Continue fueling until you are satisfied.
Research is somewhat conflicting about whether or not consuming protein post- endurance training is needed or not. Regardless, you probably need some fat and protein to make you more satisfied, so I would suggest a small amount. A tablespoon or two of peanut butter could be used to top a bagel; or you could have a handful of almonds with an orange.
Just as electrolytes were important throughout your long journey, they are also important post-endurance exercise. Any of the suggestions on last week’s post are good, but just make sure that you are having some snack that provides sodium and potassium.
Electrolytes go hand-in-hand with fluids so don’t forget that! Be sure to drink fluids as needed to continue rehydrating. Monitor your body weight and urine if you’re not sure if you have rehydrated enough.
Happy training!
Monday, May 3, 2010
Fiber
You have probably heard some hype about fiber being an important part of your diet. This is certainly true, and adults should be aiming for 25 to 35 grams of fiber daily. That said, you should not transition from eating 10 grams of fiber daily to 25 grams daily. You will not like me if you do that!! It is important to slowly increase by about 2 to 3 grams, and then increase again once you are comfortable with that (about 1 week). Also, fiber acts like a sponge, if you will, that soaks up water. You must be sure to drink plenty of water as you are increasing your fiber intake, or again, you won’t like me! It will most likely make you constipated.
Something to keep in mind, in addition to the fact that you need 25 to 35 grams of fiber daily is that half of your fiber intake should be soluble fiber, and the other have should be insoluble. Soluble fiber is instrumental in lowering cholesterol and managing blood sugar levels. Prevention of constipation, possible prevention of some cancers, and contributing to satiety can be attributed to insoluble fiber. Both types of fibers can be helpful with weight control as well!
So where can you get your fiber? Here is a list of suggestions, but keep in mind that most foods on this list contain a little bit of both types of fiber. However, I’m separating foods by which fiber they predominately contain.
Soluble Fiber
Fruits (especially the skins)
Vegetables (especially the skins)
Legumes
Oats
Insoluble Fiber
Whole Grains (cereals, bread, rice, pasta, granola bars)
Something to keep in mind, in addition to the fact that you need 25 to 35 grams of fiber daily is that half of your fiber intake should be soluble fiber, and the other have should be insoluble. Soluble fiber is instrumental in lowering cholesterol and managing blood sugar levels. Prevention of constipation, possible prevention of some cancers, and contributing to satiety can be attributed to insoluble fiber. Both types of fibers can be helpful with weight control as well!
So where can you get your fiber? Here is a list of suggestions, but keep in mind that most foods on this list contain a little bit of both types of fiber. However, I’m separating foods by which fiber they predominately contain.
Soluble Fiber
Fruits (especially the skins)
Vegetables (especially the skins)
Legumes
Oats
Insoluble Fiber
Whole Grains (cereals, bread, rice, pasta, granola bars)
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