A Nutrition Nerd’s Secret Ingredient for a Great Workout

A personal trainer (and good friend) always used to call me “the nutrition nerd.” He knew I had a passion for physical activity, but food and eating was obviously my hot button. As nutrition enthusiasts and professionals, we can debate all day about “what food or diet is best” for healthy living and healthy aging, but it’s indisputable that physical activity is key for lifelong health and well-being!

Except in the case of excessive, compulsive exercise (or recovery from an illness, injury or eating disorder), I can’t think of a single study, health provider or researcher who has suggested that it’s better to just sit around or that we should avoid physical activity. But, just because we know that to be true, doesn’t necessarily make it easy for most people.

I love to move my body, and have always been quite active. For one, as a child growing up in a small town in Nebraska, that’s just how we got around – walking, jogging or riding our bike. I also enjoyed participating and competing in activities like dance, gymnastics, and cheerleading all the way through college, and continue to be an avid cyclist and fitness advocate  – so it may be surprising to hear that exercise can be a struggle at times – and certainly not something I always look forward to.

Some of you may be able to relate to this scenario. After high school and college, everything seems to change. Busy work schedules, friend and family obligations, lack of access to (or choosing to avoid) fitness facilities, climate and lack of motivation seem to make exercise more of a chore than the fun, energizing activity it used to be (or that we hope it would be).

Fast forward about 30 years and I can certainly share many ideas, strategies, or “ingredients” for overcoming these obstacles and sustaining regular physical activity (none of which have anything to do with a “perfect, correct or right” food or supplement).  A few notable tips include: 1) do activities you enjoy; 2) participate in group fitness, if possible; 3) exercise at a time of day that’s best for you; 4) hire a personal trainer; 5) find a workout buddy; and, 6) mix it up / challenge yourself to try something new.

But, the ONE thing that has remained constant and still to this day motivates me and energizes my workouts more than anything else is MUSIC!

Whether it’s an instructor who creates a heart-pumping workout with a carefully choreographed selection of tunes, or making my own playlist; the rhythm, beat and even lyrics seem to be the “energizer bunny” that kicks everything into high gear.

 

We all have a unique “taste” for music. Therefore, there’s not a “right” or “perfect” music/genre/song list. Music that energizes one person doesn’t necessarily stir up the same effect for another – that’s okay. Have some fun experimenting with different genres and tunes to figure out what works for you. Streaming music with apps, such as Apple Music, Spotify, Pandora, YouTube, etc. make it convenient to mix it up and listen to your favorite music.

DIY or making your own playlist is a great strategy for personalizing your music selection, especially for those times when motivation is waning. I’ve been making playlists long before iTunes, Spotify, and Pandora (first recording onto tape, then CD to CD, etc). In fact, it’s a bit of a hobby and a fun way to distract when feeling uptight or run down.

For me, the process of creating a playlist and having it to look forward to at my next workout makes all the difference in not only getting to the gym, on the bike, or out for a walk/jog, but makes my workout feel like a “new guest” has shown up at the party and the fun just began!

And…since the secret to long term success with your health goals is about sustaining behavior change (and that includes all types of activity), then doing something you look forward to – because it’s fun and makes you feel great – will certainly be a difference maker.

To give you some ideas, following is my one of my new playlists (always a collection of new and old) – great for cardio! I love to follow-up a playlist like this with a little “Island Music” (a station I found on Pandora) for a fun vibe during a strength workout and stretch. As mentioned before, we all have unique music preferences – especially as it relates to exercise. So, take or leave whatever sounds good to you.

Reggaeton Lento (Remix) by CNCO & Little Mix 

One Kiss by Calvin Harris and Dua Lipa 

Spaceship by Comet Blue 

Bring it Back (feat Aleon Craft)  by Shy Carter 

Chained to the Rhythm by Katy Perry

Mr. Put it Down (feat Pitbull) by Ricky Martin A different 

Waiting for Tonight by Jennifer Lopez

Want You Back by 5 Seconds of Summer (explicit warning)

Ed Sheeran Shape of You (Tropical Club Remix) by DJ Nate Ro

Hold on Tight by R3HAB & Conor Maynard

September by Earth, Wind & Fire

Adventure of a Lifetime Workout Mix by Power Music Workout

Came Here for Love (Calvo Remix) by Signala & Ella Eyre

One (feat U2) by Mary J Blige

Do you have a favorite song(s) to workout to – or genre, playlist? Please do share 🙂

So…that’s an idea of what works for me. I’d love to hear your ideas! What helps to motivate you – to not only stay physically active – but look forward to and enjoy moving your body?

Peace!

Let’s Get Real: #NEDAwareness

Let’s get real – eating disorders can affect anyone, anywhere. This week is National Eating Disorders Awareness Week and we’re working on changing the conversation around food, body image, and eating disorders! This year’s theme is “Let’s Get Real.” The goal is to promote more conversation about the reality of eating disorders and the impact this illness has on more than 30 million people in the U.S. alone.

As a dietitian who has worked in this field for over a decade, it continues to amaze me that in our “wellness-focused” culture, we remain fixated on certain measures (weight, BMI, clothing size), one’s appearance (“lean”, “fit”, anti-aging, anti-wrinkle, etc.) or whether you eat the “right” foods (as defined by a celebrity, Dr. Oz, or what’s trending on social media) to define health and wellness. Sadly, for many people, what’s going on “under the hood” is far beyond well. What’s even more frightening to me is the number of young people and children that are falling victim to disordered eating and eating disorders. Perhaps growing up in a small town in Nebraska sheltered me a bit, but I don’t recall such a fixation on food, eating and weight as what we are experiencing today.

Take a moment to consider the following facts:

• At least 30 million individuals of all ages and genders in the United States are diagnosed with an eating disorder at some point in their lives
• The majority of these individuals do not seek treatment because they feel embarrassed, are in denial, do not have the financial means or social support, or simply do not know where to start 
• Eating disorders have the highest mortality rate of any mental health disorder
• Approx. 30% of individuals who engage in binge and purge behaviors also engage in self-harm behaviors such as cutting
• Approx. every 60 seconds, an individual dies as a direct result of an eating disorder
• 13% of women over the age of 50 engage in some sort of eating disorder behavior
• Approx. 10% of female college students suffer from a clinical eating disorder
• Only one in 10 individuals with an eating disorder will receive treatment
• 42% of 1st-3rd grade girls want to be thinner
• 81% of 10 year olds are afraid of being fat
• Binge eating disorder is the most common eating disorder in the United States 
• Approx. 50% of the risk for binge eating disorder is genetic 

What about women over age 50?  At a time in a woman’s life when we deserve to be happiest and most fulfilled, age doesn’t seem to make us immune to the reality of disordered eating, eating disorders and negative body image.

 

In a survey of 1,849 women, ages 50 and over, 71% of women responded that they were currently trying to lose weight! More than 3/4 of the women responded that weight or shape plays a “moderate” to “the most important” role in their self-perception (so more important than being a great mom or honest and hard-working woman?) AND more than half (62%) responded that weight or shape negatively affected their lives.

 

Eating disorders do not discriminate. Men of all ages are also affected!

What Can We Do?

Examine AND CHALLENGE mixed messages about what is “healthy” vs achieving a “certain size or look.” For example, does it really make sense to cut out fruit, legumes, and whole grains (as dictated by some popular diet trends)? You can read my thoughts about some of this “science” and diet trends HERE.

Respect EveryBODY. We all have a unique size and shape that doesn’t fit perfectly in the middle of the “BMI curve”. Yes, it’s important to encourage “health-promoting” behaviors, such as regular activity, eating a balanced diet, good sleep habits, not smoking, etc, but remember – you really can’t tell if someone is healthy by looking at them. Think of it this way. Should every dog strive to look like a poodle? Take a look at this “Poodle Science” video.

Prevent these behaviors or offer support. If you are a Parent, Teacher, Coach, Trainer, Health Provider, Educator, or Friend, get educated about disordered eating and eating disorders. The National Eating Disorders Association has some fabulous resources and tool kits to help prevent this illness or offer appropriate support.

Seek out appropriate help. If you or someone you know is struggling, work with a licensed professional who specializes in eating disorders. It’s painful to me when I learn about someone who is suffering from any type of eating disorder who is being treated by a health coach, personal trainer or “nutritionist”. Please forgive me for being so blunt – but would you take your child to a health coach or chiropractor if he or she had cancer? Many of these folks do a fabulous job at what they are trained to do. However, it’s unlikely they have been trained to work specifically with a diagnosed, or even un-diagnosed condition of anorexia, bulimia, binge eating disorder, AFRID, or orthorexia. In the Atlanta area, providers who specialize in eating disorder treatment is available HERE.

Image source: http://www.beautyredefined.net

Battling Midlife Weight Gain: The “Perfect” Problem

“Life, Liberty and the Pursuit of Happiness” is an unalienable right we Americans have. For many women experiencing midlife weight gain, the pursuit of happiness seems to have been replaced by the “prison of perfection.”

I’m often asked by women who are experiencing symptoms of the menopause transition what’s the secret to the “battle of the bulge” – you know that increasing waistline that never used to be a problem? My answer is that the key to success is about making appropriate lifestyle changes that manage the effects of aging and declining hormones (keep reading to learn more about those). I know, I know! Not a very sexy answer, especially for the woman who is desperate and has already made significant attempts at “eating well” and “exercising regularly.”

The problem, I learn after more questions, is not just about what she needs to do to stay healthy through her midlife transition, but really this: “what’s the perfect diet to get thin/stay thin (you know like I was in my 20’s)… and remain ageless?” After all, we’ve been bombarded by messages from media, marketers and society that have seemingly convinced us that “healthy and happy” is found in perfection – the perfect body, job, husband, house, kids, food, skin…

Consider the fact that the number of cosmetic procedures using Botox (botulinum toxin which is a neurotoxic protein produced by the bacterium Clostridium botulinum) have increased a whopping 750% from 2000 to 2014, according to a report from the American Society of Plastic Surgeons. Somehow, cosmetic surgery and these types of procedures have become “normalized” for remaining ageless. We’ve become convinced that challenging the imperfection of aging is the key to happiness.

In fact, the battle with midlife weight gain may actually be a “perfect” problem, as well. The struggle many midlife women have over gaining a few pounds during the menopause transition can become quite intense; resulting in restrictive eating, diet cycling, disordered eating and excessive, compulsive exercise…if not a pathological eating disorder.

“The perfect problem,” according to Margo Maine, PhD, in her book Pursuing Perfection: Eating Disorders, Body Myths and Women at Midlife and Beyond, “promotes the myth that we can find life’s meaning and the answer to every challenge in the shape of our bodies.” Dr. Maine’s book eloquently points out that midlife women are not immune to the cultural pressure to attain a perfect body and may mistakenly underestimate the power of dabbling in pathological behaviors like these. She challenges the reader to many questions, but this one stood out to me:

“When was the last time we were part of an all-woman conversation where no one brought up weight, food, or personal appearance?”

Okay, time out. I’m a born and raised perfectionist, so I’m not here to throw any stones. In fact, my perfectionism has been a gift in many ways – pushing me to academic achievement, career success, and fiscal and financial stability. But, sadly it also got me into a lot of trouble (a prison as Dr. Maine refers to in her book), especially in my 20’s and 30’s as I sought out to have the perfect body, house…you know the list. I was desperate. Desperate to fit in at a time when I didn’t really know who I was. Without going into the gory details, the point is that no matter how hard I tried, it never felt “good enough”.  Someone else always had “it” better. Let’s just say my 30’s didn’t end well.

I’ve come a long way since those days (with a lot of hard work, therapy, faith, and good family and friends), thus the reason I am passionate about helping women of all ages feel confident and at peace with food, exercise and weight – no matter what their size. I want women to know it’s okay to age imperfectly! You are not your body. Wrinkles are normal. Skin will sag. Fat prefers to be stored in the belly after menopause… and, this: “There is no greater power in the world today than the zest of a postmenopausal woman.” ~ Margaret Mead.

So, do we just need to surrender to mediocrity?  Absolutely NOT!

Don’t get me wrong. I want to age as healthfully and gracefully as I can. I want to be strong, energetic and healthy enough to bike the country, travel the world, and chase grandchildren around. The difference is that the pursuit of health is different that the pursuit of perfection. Getting sucked into following the latest trends with food, exercise, skincare, surgery, etc. actually contributes to more stress and anxiety. There will always be something better. Something more “right” and the cycle just continues. Ultimately, none of these behaviors will help you achieve those important life-long goals.

So, the point is this: Do we need to give in to the multi-billion dollar diet, supplement and cosmetic industries – who are working hard to convince women we aren’t good enough the way we are, by the way – to be happy?

No, we don’t! But, what can we do?

Most people I know and work with want to feel in control. Life often feels out of control, so, it’s helpful to know what we CAN control and know it  will make a difference. Spoiler alert: The following list is not “sexy.” You’ve probably heard all this before. But, here’s the deal. These behaviors DO matter. When done consistently, you can be and feel strong, healthy, confident and energetic.

Stay active. Find things you enjoy doing and participate in those activities daily – hiking, gardening, biking, running, golfing, playing volleyball, and lifting something heavier than a soup can!

Cook at home. As we get older, have more money or even more time, eating out can become an all-too-frequent pastime. Change it up. Invite your friends over, explore new recipes, cook with new foods, or just learn to cook if you need to. We know that eating more nutrient dense (versus calorie dense foods) provides more vitamins, minerals, antioxidants, etc. and helps with weight management and overall health. Eating at home provides more control over what you are eating – saves money and can be a lot of fun too!

Eat more fruits and vegetables. I know this point may sound cliche, but the reality is that over 80% of Americans do NOT get the recommended five servings a day of fruits and vegetables, while 60 to 75% of Americans eat more than the recommended servings of grains and protein. So, it wouldn’t hurt to work on eating more of these wholesome nutrient dense foods which will naturally replace over-consumption of other foods. (What We Eat in America, NHANES 2007-2010.)

Eliminate restrictive eating and diet cycling. I can’t say enough about this. But whether intentional or unintentional, restrictive eating sends a powerful message to the body to become very efficient with metabolic processes; use less energy; and, store more fat to protect the body from a state of famine. Thus, although weight loss may happen initially, anything you can’t sustain will backfire with weight regain and likely even more weight stored as fat – in the abdomen! Thus the feeling midlife women have that “their old tricks don’t work anymore.”

Drink less alcohol. Any of the reported benefits associated with alcohol intake are based on drinking in moderation or less than one serving of wine or beer per day and less than three servings at a time. Research demonstrates that women who drink heavily are more prone to central obesity while increasing the risk of breast cancer and cardiovascular disease. Additionally, women at menopause are especially vulnerable to depression, and heavy drinking can just make that worse.

Get good quality sleep. This can be tough for midlife women experiencing shifting hormones that may interfere with sleep. Maintaining a regular bedtime routine and practicing good sleep hygiene (i.e. turn off electronics one hour before bed) may be helpful.

And, let us not forget:

• Don’t smoke – ever. Enough said.
• Brush and floss your teeth regularly.
• Wear sunscreen daily

There is a strong psychological association between taking important steps to take care of yourself and improving body image. For many women, just a week of eating well and regular exercise promotes positive thoughts about their body – even if they didn’t lose weight. There are many reasons for this, but the challenge is to remember that behavior change takes time. Getting support from friends or even a professional, such as a Licensed Psychologist or Registered Dietitian, may be critical to declaring your freedom.

You have a “right” to life, liberty and the pursuit of happiness. Don’t let the “prison of perfection” take that away!

What Does it Mean to “Be Healthy”?

A good friend of mine invited me to contribute to a book she was writing, about what it takes to “Be the Exception.” It’s a wonderful project about steps to overcome hardship and live an exceptional life. She asked me to describe one of the steps, in my own words, about what it means to “be healthy.” It’s an interesting question. In fact, most of my clients will tell me exactly that: “I just want to be healthy.” To which I respond, “What does that mean? How will you know when you’re healthy?” Most reply that it means “to get in shape.” Others say that it is “to have more energy” or “to feel better.” It seems like a simple question, but what does it really mean to “be healthy”?

The above picture is the image that propelled me to think differently about what health means to me. I was at a turning point in my life after years of excessive, compulsive exercise, restrictive eating, and the never-ending battle to be “as healthy as I could be.” A painful divorce; sinking into a crippling depression; and, cycling into emotional, binge eating made me realize I had to figure out how I was going to be “healthy” for my two young children. My world had changed dramatically and no amount of exercise or eating well was going to change that.

The word “health” means different things to different people. In fact, it’s taken on new meaning to me over the years. I was brought up to value health, but most of what I understood about “being healthy” was related to physical health. And, most notably, if you weren’t thin, you weren’t healthy.

So, I pursued thinness. Right along with the rest of our culture, I pursued the belief that if you have the “right” body size and eat the “right” way, your problems will be solved and you will live happily and healthfully ever after.  And, being a perfectionist, I’m quite certain I did it the “right” way.  Unfortunately, there was no “happy and healthy” for me during this time. Now, there’s nothing wrong with trying to eat well and stay physically fit. However, when this is your number one priority in life, it turns out, it can become quite “unhealthy”!

Although I struggled with my distorted beliefs about health early on in life, I went on to pursue a master’s degree in nutrition science and completed the requirements to be a Registered Dietitian. I’m fascinated by science and really do love food and eating. So, in many ways, my education was an important part of correcting some of my misunderstanding about physical health.  With some practice, my personal relationship with food, eating, exercise and weight began to come into balance.

My quest for finding peace or a healthy relationship with food, eating and weight; however, has less to do with what I eat or how much I exercise, and everything to do with my mindset, priorities and learning to manage adversity. 

Over and over again, people try to quantify “health” by referencing weight, body fat percentage, BMI (body mass index), calories consumed, calories burned, how many steps you’ve taken, hormone levels, and on and on. Ugh! This is just madness! I know, I’ve tried it all.

Of course there is a correlation between many of these indices and one’s physical health, but it really doesn’t tell us anything about the person’s overall health – which includes how they manage stress; whether they have healthy, intimate relationships; if they smoke; do they get productive sleep; or what their overall emotional state is. Unfortunately, there is too much room for misinterpretation and judgement of a person’s true health with this preoccupation of numbers. The principles of Health at Every Size are a great example of expanding the definition of a person’s overall relationship with food, eating and weight.

Truly, the pain inflicted on people because of our culture’s obsession with weight bias and stigma (at every age these days) is far from healthy! 

So, if these numbers don’t give us the complete picture of health, what else matters? Well, what keeps a person functioning when stress, trauma and pain strikes, while another falls to pieces? Resilience. Physical health certainly plays a role in a person’s ability to be resilient, but there is much more to it. Plenty of research has demonstrated that nutrition and activity are important, but faith, sleep, positive relationships, and stress management are the difference makers for overcoming hardship and staying well.

A great example of this is illustrated in a landmark study, called The 90+ Study, of thousands of members of a retirement community in Southern California. This study is revealing factors that may contribute to living longer. It’s no surprise that researchers have found that smoking leads to shorter lifespans, while those who exercise live longer. Other findings have been unexpected — vitamins did not prolong life, but carrying some extra weight did.

My personal experience of overcoming divorce, loneliness, and stress along with my professional experience as a clinical dietitian working in mental health has clearly demonstrated to me that “being healthy” is more than a person’s body size.

My dear friend’s book, Be the Exception: Your 7 Steps to Transformation, dramatically illustrates this truth through her sensitive, kind and inspiring words.

And…most important my parents have demonstrated what optimal health is. At that dark, pivotal point in my life (over 15 years ago now), I saw my 60+ year old father pushing my kids up the hill in front of our home and realized, that’s what I want! I just want to be able to do that when I’m a grandparent.

Still today, my parents continue to role model a healthy lifestyle. They’re active, travel regularly, remodel and restore homes, climb houses (my dad pictured below oiling their weather vane), have healthy relationships, are devoted to their faith, eat intuitively and enjoy quality time with friends and family.

For me, I’ve learned to balance my time by living what I teach – eating intuitively and staying active. I don’t always do it perfect, correct and right, but my priorities of faith and family first, certainly keep me grounded.  My greatest joy is my kids and cooking, family meals and quality time with friends and family.

Pictured below is our family trip to Key West, Florida to celebrate my parent’s 55th wedding anniversary!  Life is tough – that’s for sure – but truly enjoying good food, eating and fun activity is just part of everyday life.

 

Fighting Midlife Weight Gain

Midlife weight gain is common, but is it inevitable? The complaint I often hear from women goes something like this:

“I never used to struggle with my weight. I’m active and eat well, but since I turned 40, the weight just won’t stay off like it used to.”

For the health-conscious individual, this can feel extremely frustrating. In addition to battling challenges with negative body image, concerns with overall health related to increasing waistlines become overwhelming for women in their 40’s and beyond.

Why do women experience midlife weight gain?

A common misunderstanding is that hormones are to blame for midlife weight gain. Although the menopause-related shift in hormones contributes to the problem, lifestyle and aging play a significant role. As women age, there is a gradual loss of muscle mass or lean tissue, which is more metabolically active. Behavioral factors such as stress and the tendency to move less, sleep less, and increase alcohol and food intake also change as women reach midlife.

“But, why am I gaining all this belly fat?” Numerous studies demonstrate that the change in hormones during the menopause transition is associated with an increase in body fat and more specifically an increase in abdominal or visceral fat. This type of fat is a concern as it is related to several adverse health problems, including cardiovascular disease, diabetes and some cancers, including breast cancer. Visceral fat also contributes to increased inflammation in the body potentially resulting in insulin resistance and further weight gain. Coincidentally, dieting or restrictive eating (at any age) has also been shown to contribute to an accumulation of abdominal fat upon weight re-gain. Therefore, midlife weight gain becomes “a perfect storm” of sorts with the convergence of behavioral factors, aging, and shifting hormones.

What can women do to counteract unwanted weight gain?

Prevention is the key! Minimizing fat gain and maintaining muscle by getting back to the basics of healthy eating and regular exercise are essential for attenuating midlife weight gain. So, do we need to just “eat less and exercise more”?

1. Eat Wisely. Many of the female athletes I work with don’t eat enough to begin with and their body has consequently “learned” to become very efficient with the low amount of calories eaten. Others fill up on easily-digestible, processed foods (including energy bars or highly processed powders and supplements) and wonder why they can’t lose weight with such a low intake. And others struggle with the cycle of “diet at breakfast, diet at lunch and blow it the rest of the day.” So, the message: “eat less” is often misunderstood.  Instead, focus on eating wisely. It has been shown that women who were successful with weight loss and weight management goals used food journals, ate out less, and ate at regular intervals during the day.  Also, eat more nutrient-dense foods, including fruits, vegetables, whole grains, lean meat, fish, beans, yogurt, nuts, seeds, avocados, olives and olive oil.

2. Regular exercise. For the sedentary individual, the message to “move more” may be helpful. In fact, physical activity has been shown to be the single most important factor in preventing age-related weight gain. But, for the active woman, what does this really mean? Too often, I see women running, biking, accumulating “steps” and interpret this message as “just run more, bike more, and accumulate more steps” yet still struggle with weight. While there may be benefits to doing more (for training purposes) adding in a variety of activity, most notably resistance and strength training exercise, is critical for slowing the loss of lean tissue and preventing weight gain.

Midlife weight gain is complex and not easily explained by the effect of one thing, such as hormones. This is an ideal time for women to reassess their health and weight management goals with the support of a qualified medical provider or dietitian. Women can find many helpful resources and certified practitioners on the North American Menopause Society (NAMS) website at www.menopause.org.