Several years ago, I was totally into various exercise tapes and weight-training classes. Then, one day my left heel began to hurt really bad. I went to our friend the podiatrist and was told I had plantar fasciitis, an injury to the bottom of my foot, and that I would have to lay off any weight-bearing exercise for several months while it healed.
Great! I thought. What am I going to do for exercise now? The doctor suggested cycling and swimming as two alternatives. Well, I wasn't much for swimming and I didn't own a bike. But I had been eyeing those spin classes at the YMCA for awhile. I had just been too intimidated to figure out how they worked--in particular, how the bike itself worked. But I had no choice--I had to do something. So I pushed through my fears and went to my first spin class. The instructor was really nice and showed me how to set up my bike, explained the basics of the class to me (which were pretty simple, it turned out) and I gave it a whirl. Over five years later, I'm still taking spin classes and loving the way they make me feel. I'm even participating next Saturday in the YMCA's annual Bike-a-Thon to raise money to send underprivileged kids to camp (check it out at http://ecke.ymca.org/bike-a-thon.html). And I didn't realize it until yesterday, but it was the spin classes that gave me the cardiovascular strength and stamina to run the half marathon yesterday (after training, of course!).
My point is, if I hadn't gotten injured and been forced to try a new activity, I would have never discovered how much I love spinning, and I probably would have never tried running either. But my commitment to exercise was so strong that I moved past my feelings of inadequacy and just did it.
You can do the same thing. What is that "thing" you've always been curious about but have been afraid to try because you think you'll look "silly" or uncoordinated or whatever your excuse is? Would it be so horrible to try it just once, to see if it might just be your thing? I hope you don't need to get injured in order to overcome your fears and try something new. But if you should find yourself sidelined from your favorite activity, figure out what else you can do instead and give it a try. Hey, you never know. You could discover a new love, and it could change your life.
Monday, January 25, 2010
Sunday, January 24, 2010
Never Say Never
So this morning I did a little race for the first time: the Carlsbad half marathon. While I was running--enjoying the beautiful coastal San Diego scenery, the bands playing on the sidelines, the crowds of people cheering us runners on--it occurred to me how unreal the whole scenario was. The idea that I would voluntarily run 13.1 miles blows my mind because up until a little over a year ago, I never would have run one mile.
When I was a kid, I wasn't exactly the athletic type. I really hated gym (P.E., as we call it today) and did my best to get out of doing any physical activity I didn't like. This attitude no doubt contributed to my chubbiness later in life. I hated those President's Physical Fitness tests where you had to sprint 1/4 mile and run a mile around the school blacktop--I always got winded and overheated (probably because I also didn't drink enough water as a kid either). So the fact that I did this race today redeems me in a way from that early behavior, which stuck with me for a long time into my young adulthood.
Even though it took me all these years to do it, I'm proud of my accomplishment. And I say to you, never say never. Think you can't run a race or run a mile? Start with what you can do and build from there. The trite but true saying, "Rome wasn't built in a day," applies here. You have to start somewhere. So if you can't run a mile, try walking a mile. Then try picking up your pace. Soon, you might add in some running intervals, then increase the interval length, and before long you'll have run your first mile.
Now I know running isn't for everyone, and I don't by any means advocate it as the be-all, end-all form of exercise. So if you don't like running, try another activity that gets your heart pumping: Dance? Tennis? Roller-blading? Whatever it is, don't discount yourself from being able to master something you never thought you'd even try. Who knows what possibilities await you if you give things a chance?
Thursday, January 21, 2010
A Few More of my Favorite Things
I love it when I discover (or rediscover) a new little gem that not only tastes good but also is good for me. Here are a few things I'm adoring right now:
1. Canned sardines. Who'da thunk it? I know it sounds weird, but if you like fish, these are a great way to eat them. No sugar, no carbs and only 180 mg of sodium per serving, they're economical, tasty and a great source of protein and fish oils. Try a few on top of a green salad or tucked into a pita or tortilla with veggies. Mmmmm.
2. Ken's Lite Accents Raspberry Walnut Vinaigrette salad spray. Plenty of flavor and at 1 calorie per spray, you can spray to your heart's content. Much less messy than typical bottled dressing, too, especially for those at-your-desk lunches.
3. Oroweat Sandwich Thins, Multi-Grain Flavor. Try them toasted with just a little jam and/or butter or trans-fat-free margarine. They're only 100 calories and 1g of fat, but they have 5g of fiber! Of course, they're great instead of bread or hamburger buns on a sandwich or burger. But you already knew that.
4. Apples. Especially this time of year, just walk into the produce dept. and you'll find so many different types of apples it would take weeks to sample them all! There's simply no other fruit or veggie that offers this much variety. Try them sliced onto a sandwich, diced into a salad or as a snack with walnuts and honey (or as I like to call it: Rosh Hashanah style).
5. Canned beans. Great Northern, kidney, black, pinto, garbanzo, black-eyed peas--the list goes on and on. So versatile and easy to cook with, not to mention cheap, canned beans are a phenomenal source of protein and fiber. Plus, they fill you up and will wait patiently on your pantry shelf for months or until you're ready to use them. Drain and rinse well to reduce the sodium content and you're good to go.
1. Canned sardines. Who'da thunk it? I know it sounds weird, but if you like fish, these are a great way to eat them. No sugar, no carbs and only 180 mg of sodium per serving, they're economical, tasty and a great source of protein and fish oils. Try a few on top of a green salad or tucked into a pita or tortilla with veggies. Mmmmm.
2. Ken's Lite Accents Raspberry Walnut Vinaigrette salad spray. Plenty of flavor and at 1 calorie per spray, you can spray to your heart's content. Much less messy than typical bottled dressing, too, especially for those at-your-desk lunches.
3. Oroweat Sandwich Thins, Multi-Grain Flavor. Try them toasted with just a little jam and/or butter or trans-fat-free margarine. They're only 100 calories and 1g of fat, but they have 5g of fiber! Of course, they're great instead of bread or hamburger buns on a sandwich or burger. But you already knew that.
4. Apples. Especially this time of year, just walk into the produce dept. and you'll find so many different types of apples it would take weeks to sample them all! There's simply no other fruit or veggie that offers this much variety. Try them sliced onto a sandwich, diced into a salad or as a snack with walnuts and honey (or as I like to call it: Rosh Hashanah style).
5. Canned beans. Great Northern, kidney, black, pinto, garbanzo, black-eyed peas--the list goes on and on. So versatile and easy to cook with, not to mention cheap, canned beans are a phenomenal source of protein and fiber. Plus, they fill you up and will wait patiently on your pantry shelf for months or until you're ready to use them. Drain and rinse well to reduce the sodium content and you're good to go.
Monday, January 18, 2010
Take a Rest from Restaurants
If you're like me, you not only attended several parties over the holidays, but you ate a lot more restaurant meals than usual, too. This impacts not only your budget (ouch!), but also your waistline. My solution? Be more creative with meals at home, and give the restaurants a rest, at least for a little while.
It is certainly possible to eat healthfully in a restaurant, but it takes work: scanning the menu, deciding what sounds appealing and possibly in line with the day's allotment of calories, fat, etc. And without a doubt, we should be able to splurge once in awhile nutritionally and financially on restaurant meals. But when we start to go overboard, we feel it. Restaurant meals almost always have more calories in them than the ones you cook yourself--definitely the portion sizes are larger than what you'd typically serve yourself. With rare exceptions, chefs are more concerned with how the food tastes and looks than how healthful it is, and you never really know how much butter or oil was used to cook your meal.
So, if you want to reverse an upward trend in weight and/or spending, start eating more meals at home. If you have a family, make it a fun weekend project to cook meals together. Start by researching healthful versions of family favorites (www.cookinglight.com is a good place to start), maybe trying some exciting new cuisines or pulling out an old classic that you haven't made in years. There's a wealth of great recipes available online, so you'll never be at a loss for what to make. A quick trip to the supermarket will ensure you have everything you need. No doubt, you'll see the scale inch downward and your wallet fatten up before long.
It is certainly possible to eat healthfully in a restaurant, but it takes work: scanning the menu, deciding what sounds appealing and possibly in line with the day's allotment of calories, fat, etc. And without a doubt, we should be able to splurge once in awhile nutritionally and financially on restaurant meals. But when we start to go overboard, we feel it. Restaurant meals almost always have more calories in them than the ones you cook yourself--definitely the portion sizes are larger than what you'd typically serve yourself. With rare exceptions, chefs are more concerned with how the food tastes and looks than how healthful it is, and you never really know how much butter or oil was used to cook your meal.
So, if you want to reverse an upward trend in weight and/or spending, start eating more meals at home. If you have a family, make it a fun weekend project to cook meals together. Start by researching healthful versions of family favorites (www.cookinglight.com is a good place to start), maybe trying some exciting new cuisines or pulling out an old classic that you haven't made in years. There's a wealth of great recipes available online, so you'll never be at a loss for what to make. A quick trip to the supermarket will ensure you have everything you need. No doubt, you'll see the scale inch downward and your wallet fatten up before long.
Thursday, January 14, 2010
Beware Going Too Low on Fat
Not too long ago, fat became the devil in nutrition, low-fat diets were the ideal and manufacturers went crazy coming up with fat-free versions of everyone's favorite treats (remember those fat-free potato chips and cookies?). After awhile, we all began to realize that even though we were eating our fill of our favorite foods without the fat, a) we weren't losing weight and b) we weren't satisfied with what we did eat. The fat-free craze withered and died, and we all settled down until the next big nutrition fad hit.
While there are still some fat-free products on the market, mostly the best ones stuck around: fat-free milk, yogurt and some salad dressings. The rest went to the big nutrition junk pile in the sky. The truth of the matter is, we all need some fat in our diet. If we attempt to eliminate it, we won't be satiated, and we'll continue to have cravings--it may even rebound, causing us to binge on the very things we were trying to avoid in the first place. And that's a crazy, self-defeating cycle to be in.
The trick here, of course, is balance: finding just the right amount of the right kind of fats to have in our diet, and building some wiggle room for the kind that aren't so healthful. If you're a meat lover, maybe you need to eat a steak or a burger every once in awhile--those times when a turkey burger just won't cut it. And if you crave cheese, you're probably not going to be satisfied by fat-free cheese--at least, not all the time.
Remember to include the healthful fats in your diet: polyunsaturated and monounsatured fats from sources like olive oil, canola oil, avocadoes, nuts and fish. But also allow for occasional splurges on things like pizza, ice cream and even (on rare occasions) fried foods. Remember that your diet is like a budget, so you don't want to go overboard on high-fat foods of any kind, but don't be a miser and cut it out completely or it will come back to bite you later.
While there are still some fat-free products on the market, mostly the best ones stuck around: fat-free milk, yogurt and some salad dressings. The rest went to the big nutrition junk pile in the sky. The truth of the matter is, we all need some fat in our diet. If we attempt to eliminate it, we won't be satiated, and we'll continue to have cravings--it may even rebound, causing us to binge on the very things we were trying to avoid in the first place. And that's a crazy, self-defeating cycle to be in.
The trick here, of course, is balance: finding just the right amount of the right kind of fats to have in our diet, and building some wiggle room for the kind that aren't so healthful. If you're a meat lover, maybe you need to eat a steak or a burger every once in awhile--those times when a turkey burger just won't cut it. And if you crave cheese, you're probably not going to be satisfied by fat-free cheese--at least, not all the time.
Remember to include the healthful fats in your diet: polyunsaturated and monounsatured fats from sources like olive oil, canola oil, avocadoes, nuts and fish. But also allow for occasional splurges on things like pizza, ice cream and even (on rare occasions) fried foods. Remember that your diet is like a budget, so you don't want to go overboard on high-fat foods of any kind, but don't be a miser and cut it out completely or it will come back to bite you later.
Tuesday, January 12, 2010
Potluck? Bring Your Own "Safe" Dish
Potlucks are tricky. Even if you know what everyone else is bringing to the party, you're never quite sure how anything has been made: How much butter, cheese, sour cream, mayo is in that dip or casserole? Has it been fried or baked? Did they use whole eggs, egg whites or egg substitute? It can be a dieter's nightmare trying to navigate a buffet table when there are so many question marks in your head--and very upsetting the next day when you step on the scale and find the number is higher because you didn't know what you were eating the night before.
Luckily, when you go to a potluck (as opposed to a regular cocktail party or dinner party), you get to bring your own dish. And, if you're smart, you'll make it something you know is healthful: i.e., a big green salad with lots of colorful fruits, veggies, nuts (as long as there are no known allergies) and a light dressing on the side. People like to have alternatives to the heavy stuff, and a salad is always a crowd pleaser. Make that your "entree," and supplement with small tastes of whatever else appeals to you. You'll be satisfied by all the chewing, so you won't be tempted to go back and eat chips.
Other great potluck options are: raw veggies and a veggie-based dip like babaganoush or hummus; fresh fruit and low-fat Cool Whip or yogurt dip; vegetable-based soup; low-fat chili; fruit salsa with whole grain pita chips.
Oh, and while at the potluck, remember to socialize--that is, after all, the true purpose of a get-together.
Luckily, when you go to a potluck (as opposed to a regular cocktail party or dinner party), you get to bring your own dish. And, if you're smart, you'll make it something you know is healthful: i.e., a big green salad with lots of colorful fruits, veggies, nuts (as long as there are no known allergies) and a light dressing on the side. People like to have alternatives to the heavy stuff, and a salad is always a crowd pleaser. Make that your "entree," and supplement with small tastes of whatever else appeals to you. You'll be satisfied by all the chewing, so you won't be tempted to go back and eat chips.
Other great potluck options are: raw veggies and a veggie-based dip like babaganoush or hummus; fresh fruit and low-fat Cool Whip or yogurt dip; vegetable-based soup; low-fat chili; fruit salsa with whole grain pita chips.
Oh, and while at the potluck, remember to socialize--that is, after all, the true purpose of a get-together.
Wednesday, January 6, 2010
Keep it in Plain Sight
A couple of weeks ago, I decided it was time for everyone in my family to start eating more fruit. I had bought a box of those adorable little clementines, and they were just sitting in a drawer in my garage refrigerator, not getting a whole lot of attention. So I took a glass bowl and filled it with the little juicy oranges, placed it on the counter and, voila! They began to disappear. I've been refilling the bowl regularly, as the whole family has been grabbing a "Cutie" or two on their way in or out of the kitchen as a great anytime snack.
This prompted me to think about snacking strategies, particularly as we're all working off the indulgences of the holidays. If you want something to get eaten (by you or others), put it in plain sight. Those clementines would have rotted away in their previous location, but place them in a clear bowl where everyone can reach them (and see them) and suddenly they're appealing. The same goes for the bananas on our metal "banana tree" and the garden tomatoes that I periodically move from the paper bag in the pantry to a beautiful bowl in the kitchen as they ripen (miraculously, in January, we have garden-grown tomatoes!).
You can do the same thing with your refrigerator. Move the fruits, veggies, yogurt and low-fat cheeses out of the crisper drawers to the main shelves, and hide the leftover mac and cheese, and I bet that weight will start coming off as the healthful stuff gets eaten and the not-so-healthful stuff gets forgotten. It's common sense! Now, how to hide the Oreos and candy jar still remaining in the pantry ...
Monday, January 4, 2010
Time to Purge
Now that the year is fresh and shiny new, it's time to rid your home and work space of any holiday remnants that might be sabotaging you. You know what I'm talking about: the secret candy stash, the tins of caramel/cheese/butter popcorn, the cookies that haven't quite been finished off yet. I personally sent my husband to work today with two tins of that popcorn, and yesterday I threw out any leftover party food that wasn't on my eating plan. Bye-bye, baked brie and spinach dip! And you know what, it felt very cleansing.
If you're like me, you were raised not to waste food. It's so intrinsic to my way of thinking that I will try to get everyone else to eat any sinful leftovers in the house, rather than simply throwing them away. And while I don't think that throwing out food is a good regular practice and would rather see better planning, there are times when tossing those leftover pastry-wrapped cheese concoctions is the smart thing to do. Honestly, who really needs them? If you can't get someone to take them to work, then let the trashcan have them.
So let today be the day you'll purge the house/office of goal-defeating foods, one way or another. Fill your fridge and pantry with wholesome, fresh foods that taste good and make you feel good. Get out that list of healthful snacks and stock your home and office with them. Recommit to your goals, and you'll be that much closer to reaching them.
If you're like me, you were raised not to waste food. It's so intrinsic to my way of thinking that I will try to get everyone else to eat any sinful leftovers in the house, rather than simply throwing them away. And while I don't think that throwing out food is a good regular practice and would rather see better planning, there are times when tossing those leftover pastry-wrapped cheese concoctions is the smart thing to do. Honestly, who really needs them? If you can't get someone to take them to work, then let the trashcan have them.
So let today be the day you'll purge the house/office of goal-defeating foods, one way or another. Fill your fridge and pantry with wholesome, fresh foods that taste good and make you feel good. Get out that list of healthful snacks and stock your home and office with them. Recommit to your goals, and you'll be that much closer to reaching them.
Friday, January 1, 2010
Remember Who's in Control
As we head out of the holidays and into a new year, bringing with us all our resolutions and, possibly, the enormity of the task before us (getting in shape), here's a little advice to avoid getting overwhelmed. Please remember that no matter where you are or what you are doing, you can decide at any moment in time to change course. That is, put down your fork (or spoon), walk away from the table, say "no thank you" to second helpings, NOT finish what's on your plate, choose the salad instead of the fries, push harder in your workout, walk an extra mile--whatever it means to take a step toward being healthier. It doesn't matter if that huge hunk of cheesecake is sitting in front you or the thought of getting into your workout gear makes you roll your eyes. You can decide to make the right choice in the time it takes to snap your fingers.
When you make healthier choices, however small or insignificant they may seem at the time, you are creating the momentum you need to make real, visible changes. It doesn't have to start with a decision to run a marathon (although if it does, go you!) or completely overhaul your diet. Small changes, small choices lead to bigger ones, and before you know it, you've transformed yourself.
This year, instead of making grand plans, make little resolutions and actually keep them. Resolve to eat one new fruit or vegetable each week; drink 8 extra ounces of water tomorrow; or add two half-hour walks this week. It doesn't take much to get you started on a road to major change. Just remember to eat that elephant one bite at a time (figuratively speaking, of course).
When you make healthier choices, however small or insignificant they may seem at the time, you are creating the momentum you need to make real, visible changes. It doesn't have to start with a decision to run a marathon (although if it does, go you!) or completely overhaul your diet. Small changes, small choices lead to bigger ones, and before you know it, you've transformed yourself.
This year, instead of making grand plans, make little resolutions and actually keep them. Resolve to eat one new fruit or vegetable each week; drink 8 extra ounces of water tomorrow; or add two half-hour walks this week. It doesn't take much to get you started on a road to major change. Just remember to eat that elephant one bite at a time (figuratively speaking, of course).
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