Fitness

Fueling for Exercise

It is not uncommon right now to hear about Olympians consuming thousands of calories to fuel their competitions and practices.  Depending on the sport, level of endurance training and body composition of the athlete, as many as 5,000-10,000 calories are consumed on a competition day!  For an athlete, exercise is their career, and it requires a high level of discipline and attention to their nutrition.  However, for most of us, exercise is a practice we do 5-6 times per week and therefore our nutritional needs are different.  So, while we are glued to our tvs and smart devices watching Olympians down sports drinks, chew high energy bars and suck glucose gels before, during and after events, it is important for us to keep a healthy perspective on how to fuel our workouts so that we achieve our fitness and weight management goals.  

 

Take a look around the gym and you will see a combination of sports drinks and water bottles.  Some gyms also have a juice or smoothie bar available to members.  What should you be drinking?  Do you need to gulp a protein shake before your weight lifting session?  What about eating an energy or protein bar before or after a workout?  If you are training for a race do you need to try some gels or goos to power through your mileage?  

 

Many people get caught up in the exercise vibe and fitness lingo.  Manufacturers spend millions, if not billions of dollars researching trends and then marketing their products using specific language to convey a message of health- what we all want, right?  But, there is a lot of misinformation out there about what we should and should not be eating to fuel our exercise program.

 

  

A Registered Dietitian Nutritionist (RD or RDN) is your best source of science-based nutrition information and some dietitians have an additional certification in Sports Nutrition (CSSD- Certified Specialist in Sports Dietetics) that can offer even more support and specific recommendations for those that are training for a competition.  Today, I want to share some general guidelines and information about how to fuel your body so you are feeling fit and fantastic after every workout.

  

KNOW YOUR GOALS

It is important to identify what your goals are in terms of exercise, fitness and weight.  If your goal is weight loss, then consuming a snack, drink, protein shake or smoothie before or after a work out that repletes ALL of the calories you just burned, you will not likely see your desired results on the scale. If your goal is to generally maintain your weight, but improve muscular definition and build lean body mass, consuming enough quality calories for body weight maintenance is fine.  

  

Exercise does not always necessitate additional calories in your daily meal plan. Sometimes it is rearranging the timing of your meals so that you have adequate fuel (energy) exactly when you need it.  You may not need to grab the 250 calorie “energy bar” and instead, move your healthy snack or meal around to make your nutrition work for you, not against you.  No one wants to work hard and sweat for nothing!

  

BEVERAGES TO DRINK

Hydration is absolutely critical.  Whether you are an athlete, weekend warrior, seasoned exercise veteran or work out newbie, everyone needs adequate water. Research shows that thirst is actually a sign that you are already headed towards dehydration.  The exercise you do and the intensity with which you do it contributes to how much you sweat through the exercise.  Most individuals are not going to weigh themselves before and after exercise to assess how much body water they lost, but if you decide to and see more than 1% loss (2+ pounds for a 200# person), this indicates dehydration and therefore the need to replete the water loss with fluids.

 Are you drinking enough?  Below are some guidelines for how to hydrate: 

Before Exercise: Drink 16-20oz water at least 4 hours before exercise

 

During Exercise: Drink 3-8oz water every 15-20 minutes when exercising less than 1 hour

 

After Exercise: Drink 20-24oz water or sports beverage for every 1 pound of body weight lost during the workout.

 

It’s a fact that 12oz Gatorade has 80 calories.  If you drink the full 32oz bottle, you are consuming more than 213 calories! Gatorade and similar beverages are not bad and in fact, very useful for athletes and those training for competitions- these beverages are formulated to replace electrolytes lost through sweat and carbohydrate (sugar) burned for fuel.  But they ARE NOT necessary if exercising less than 60 minutes during a workout routine.  Research has shown that the unnecessary use of sports drinks by adults and children is linked to weight gain. The best way to rehydrate after a 30 minute run, 45 minute walk or a 45-60 minute class at the gym is water- plain and simple… easy and always available… exactly what your body needs.

 

A fantastic way to give your body a boost of electrolytes (sodium, potassium) and some additional nutrients are fruits and vegetables.  By including these at your next meal or snack you are treating your body kindly for all the work it endured. Yes, contradictory to the messages we often hear from media and ads, electrolytes are found in real food.   

  

MEAL TIMING

A healthy, balanced meal will provide energy (fuel) for 3-5 hours, depending on the quality of the calories (processed vs. whole foods with fiber) and the macronutrient distribution (carbs, protein, fat).  Therefore, planning to workout on an empty stomach or 4-5 hours after a meal means you will generally have less energy and endurance for your exercise. Not only is it important to consider the timing of your meals but also the contents because what you consume affects your energy levels.  Choosing processed foods, sugary beverages/snacks or even high fat/heavy foods can leave you feeling lethargic when it is time for exercise. That’s not very motivating!

 

While every body is different, the general rule is to eat within 1-3 hours pre-workout.  Eating directly before exercise can cause GI discomfort because your stomach is digesting food while your muscles are working and according to the Academy of Nutrition and Dietetics, “these competing demands are a challenge for optimal performance.”

 

Whether you exercise first thing in the morning, after work or somewhere in the middle, it is ideal to eat a pre-workout meal that includes complex carbohydrate with a little bit of protein as well.  Too much fat or protein at a meal or snack will prolong the digestive process and can squelch your performance.  Here are some mini meal fueling ideas that won’t sabotage your weight goals:

 

  1. 1oz low fat cheese/cheese stick with ½-1 serving of 100% whole grain crackers

  2. 1 slice 100% whole grain or sprouted grain bread (like Ezekiel brand) with 1 tablespoon natural nut butter

  3. 1 serving fruit with 4-6oz low fat greek yogurt

  4. 1 serving edamame beans lightly sprinkled with salt

  5. 1 small fruit (or 1 cup berries) with ½-1oz nuts

  6. ½-1 fruit and nut bar (like Larabar)

  

AFTER EXERCISE

Nourishing your body after exercise is also important as it helps replenish glycogen stores and rebuild and repair muscle tissue damage.  Your muscles become more sensitive towards nutrients during exercise and there is a 30 minute window post-workout that is the ideal time to nourish your cells with a flood of nutrients. Your muscles gradually reduce sensitivity over time but after resistance training they may stay sensitive for many hours. If you have a meal planned following your workout, this is perfect, but if a meal will be delayed by several hours, a refuel snack may be necessary.  Make sure this snack has some protein along with some carbohydrate as well. Protein provides amino acids, (aka “building blocks”), to repair tissue damage and strengthen muscles.

 

Protein supplements are not necessary for post-recovery for most individuals. Simply including a piece of fish with dinner or eating 6-8 ounces of greek yogurt following a workout may be sufficient.  Some athletes use protein supplements due to sheer convenience and ease.  A Sports Dietitian can provide specific macronutrient recommendations based on the individual, activity performed, intensity and body composition.  

 

Protein supplements do not need to be demonized or praised. They are a vehicle for supplying the body with protein, but not all supplements are created equal. Check the ingredient list thoroughly for added sugars, artificial sweeteners and foreign ingredients.  Some brands have even been found to have traces of heavy metals that are toxic in large quantities. Talk with a Registered Dietitian for assistance choosing a product that is third party tested and contains quality ingredients that support your health and fitness goals.

  

CONCLUDING THOUGHTS

Remember that food is fuel.  A car not only needs fuel, but the right type of fuel in order to perform well.  Exercise has dozens of benefits, but wise food choices enhances these benefits. Stay attune to your body and how it responds to different foods you fuel with before and after exercise.  No doubt, there will continue to be supplement and food trends that claim to make you look and feel amazing. But the reality is that real, whole foods and pure water are sufficient for most exercisers. If you are training for a competition or an athlete that needs some additional nutrition guidance, a Certified Specialist in Sports Dietetics can be a great benefit!  

 

Go run, walk, dance, lift, jump, throw, step or whatever other activity that you find fun, but don’t leave without the proper fuel… you might find yourself stranded, on empty.

  

TRUTH: Let your eyes look straight ahead; fix your gaze directly before you. Give careful thought to the paths for your feet and be steadfast in all your ways. Do not turn to the right or the left; keep your foot from evil.

Proverbs 4:25-27

  

References

https://www.acsm.org/docs/brochures/selecting-and-effectively-using-hydration-for-fitness.pdf

http://www.todaysdietitian.com/newarchives/111609p18.shtml

http://www.kickthecan.info/sites/default/files/documents/Rudd_SSB_SportsDrinks_Fall2010.pdf

http://www.eatright.org/resource/fitness/sports-and-performance/fueling-your-workout/tips-for-fueling-your-workout-without-over-doing-it

http://www.todaysdietitian.com/newarchives/110413p18.shtml

http://www.eatright.org/resource/fitness/sports-and-performance/fueling-your-workout/protein-and-the-athlete

 

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All You Have Is Enough

Thrilling.  My husband and I were standing in our living room yelling for Mara Abbott, American cyclist competing in the 2016 Rio Olympics Women’s Road Race on Sunday afternoon.  The 85 mile endurance competition was coming to an end and she was within only a few miles of the finish line.  The leader had wiped out on a downhill in the misty weather that made the roads slick and Abbott now had a 30 second lead over the group of 3 bikers behind her.  

 

Watching the race live, we couldn’t leave the room.  In fact, we couldn’t stand still. Hearts pounding, all we could do was yell at the tv screen, hoping and praying that Abbott was able to give all she had to the finish.  With Olympic fans on the side of the road cheering her on, Mara grabbed a nutrition bar in the pocket of her shirt to replenish her energy as she pedaled the last few miles of the race.

 

You could see her pace gradually slowing, while her face stayed determined.  The group of 3 cyclists were gaining ground and the 30 second lead quickly dwindled. Abbott had been riding many miles alone, with no partnering cyclist to draft. Almost 4 straight hours of riding at an average of more than 21 miles per hour…I can only imagine the exhaustion she was having to override, the momentum she was trying to maintain, the confidence she was trying to muster.

 

With only 100 meters left to reach the finish line, the Netherlands cyclist sprinted past her accelerating faster than I could have ever imagined after 85 fast paced miles, followed by the cyclists from Sweden and Italy.  Abbott’s fatigued limbs pedaled through the finish line.  Fourth.  

 

 

The cameras rushed the Gold Medal Winner, van der Breggen.  She basked in her glory and rightfully so.  Abbott, still on her bike, buried her head in the arms of her support people that surrounded her.  I really have no idea what she felt or the deep, tormenting emotion that overwhelmed her- who has been so close to gold, only to have it swiped away?  But I do know that I was absolutely heartbroken for her.

 

What is it like to give your all and come up short?  What does it feel like to barely grasp a gold medal dangling ahead of you only to see it hang around someone else’s neck minutes later?  What is it like to find out that you dug deep, pressed in, gave everything, pushed through pain, and it wasn’t enough?  At least, not that time.  She didn’t medal. Abbott placed 4th.  There is no glory in 4th.  There is no recognition.  

 

Interestingly, I think that a lot of us know what it feels like to be 4th.  Maybe not the extreme emotion of losing a gold medal, or any medal, in a matter of seconds, but I think that most of us can identify with an experience or two when we have given, sacrificed, dug deep, and it wasn’t enough.  Maybe you were doing everything right but the results didn’t transpire.  Maybe you sacrificed personal time and went the extra mile, only to watch someone else gain recognition, affirmation and promotion.  Maybe you have been dedicated, consistent, and focused, but your efforts don’t seem to get noticed.  Maybe you are looking for someone to partner with and share the draft, but no one seems to want to come alongside.  Maybe your best efforts have been blindsided by someone else or something else.

 

Fourth really isn’t fun.  It’s not glamorous or the title that anyone really wants. But fourth shows that you put your dreams to action.  Fourth place demonstrates that you created a plan and went after it.  Fourth place proves that you were brave.

 

Today, I want to celebrate all of our 4th place finishes.  I want to congratulate all of you for staying in the game instead of letting off the gas.  I want to honor you for persevering through the blood, sweat and tears.  I want to praise your achievements, even if the media, friends or even family don’t notice.  You know. And, you are aware of what you have given and the heart with which you gave.  

 

And it was enough.

 

 

TRUTH: Being strengthened with all power according to his glorious might so that you may have great endurance and patience.

Colossians 1:11

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Climb

Stairs.  My daughter delights in climbing stairs.  Up and down.  Down and up.  Many and few. Big and small- she loves them all.  Whenever she sees them anywhere, she quickly toddles over to them and then looks up at me with gleaming eyes and a wide smile and pops her hand up to mine.  We practice over and over.   Once I began noticing her interest in stairs, I, like many parents, was a little concerned that her curiosity would lead to an injury.  So, I decided to train her- over and over again- so that she can get better and learn how to maneuver them correctly and how to receive assistance.      Sometimes her foot drags as she is lifting it to the next step.  So I reminder her to use her legs to push herself up.  Sometimes she loses her balance, so we stop and take a break.  Sometimes she falls.  We brush off the dirt and sometimes put a band aid on the skinned knee.  And then we go back out and do it again.  Why, because we can’t master anything if we don’t practice.  Intentional and strategic, I am pretty good at helping my daughter and others practice.  Creating a safe and healthy environment to take risk, try something new, accept grace and assistance- it is really fulfilling to help someone practice.  But I am not very good at allowing myself the time and the grace to practice– to fall, get a little dirty, or to skin a knee.  And, I really don’t give myself a few minutes to cry when my efforts don’t work out as I would have liked. When I get frustrated with seeing and experiencing results that are not in line with my goals, I can reassess, troubleshoot and evaluate how to do it better.  This is a skill I have that flows into a lot of areas of my life.   I determine appropriate actions to solve my dilemma and then expect to be able to see the results I want.  But why don’t I allow myself to practice?  Why do I put such pressure on myself to get it right?  Why I am so worried about falling down? Or getting up? Or being seen somewhere in the middle, with a few tears?  To a certain degree it might be the embarrassment of not getting it right.  To identify a problem, create a step by step plan and envision the desired outcome means I have a formula to follow.  But I think it is more than the fear of failure.  I think it is the fear that we will fall back into old habits– that we won’t actually get out of the pit or make any headway.  That we will stay stuck.  And, doing this again and again, in any area of our life, sucks us of hope.  It can leave us feeling depressed and void of self-confidence. Grace.  It is easy to talk about but, it’s a lot harder to give ourselves the gift of grace.  I can give it to others much easier than myself. So what can keep us from falling back into old patterns we don’t want to replicate in our lives?   VISION
If we have decided to make a change, we must, absolutely must, have a vision for wherewe are going.  “Without vision, my people perish (Proverbs 29:18).”  Our spirit cannot live, thrive, and love life without vision.  Write it plain….. Vision needs to be prayed about and then written (Habbakkuk 2:2).  The vision for your marriage, family, health, or career should not be a vague idea.  Actually, we should write it out.  It might change from year to year due to experiences, gained insight and wisdom from mentors, but it must be written.  If I am simply “behaving” in a way that is right because someone recommended it or it is supposed to help me, and I do not have core beliefs and convictions that it is what I want for my life, then it is simply legalism.   When you fall, and it will happen, It is much easier to revert back to old patterns and habits if you are not able to remind yourself of your vision.  Make it plain.  No fluff.  No flowery words.  Write what you mean, what you believe, what is true.  You have to want that more than anything else. Any plan can be thwarted.  Maybe you set out with a plan to begin reading the Word of God every morning before anything else.  But two weeks in, just when you are getting into a groove, you find that there are events and distractions preventing you from following through- your daughter woke up sick; an early morning meeting at work; you accidentally overslept; the phone begins going nuts with important messages- all valid issues that needed your attention.   Without a vision and absolute belief that you need the Word, every, single, morning, it would be easy to allow the events of life to distract from your plan.  Your heartfelt convictions for your personal life, health, career, and marriage must be identified and your vision made plain.  The future must look more appealing than the comforts of the past. COMMUNITYIn the parable of the Good Samaritan (Luke 10:25-37), it does not say that the man that was beaten had set himself up to fall OR that he saw it coming.  The robbers attacked and left him “half dead”.  BUT, the Samaritan, came and not only bandaged his wounds but restored him, placing him in an environment to heal and become whole.  Having a community of healthy people in our lives is essential.  When we fall, these individuals are not okay with simply helping us put on a band aid, they are devoted to walking us into restoration and creating a healthy environment around us to move forward.   LOVE
“Perfect love casts out fear (1 John 4:18).”  Fear of falling. Fear of disappointment. Fear of living with regrets.  Fear of staying stuck.  Fear.  It holds us captive.  Like an animal caught in a trap, arms floundering, trying to escape.  We are scared to move forward thinking that we won’t do it well or succeed.  But love, perfect love… this is the solution.  Only knowing this perfect love gives us the power to vanquish fear, forever.  Gone!  Conquered!  Eliminated!A life without fear…what a life to live! 

  • Grace to get it wrong
  • An environment to get back up
  • A vision for where we are going
  • Others for steady support
  • Real, complete love

 Practice.  Just go do it.  Mess up, drag your toes, wobble, do what you must.  But whatever you do, don’t let fear keep you just peering up the staircase.   Climb.  TRUTH: Grace and peace be yours in abundance through the knowledge of God and of Jesus our Lord.2 Peter 1:2 (NIV)
 

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Who Are You Becoming…In the Middle?

What is the difference between a journey and an adventure?  To me, a journey sounds long, hard, grueling, and draining while an adventure sounds mysterious, exciting, fun and freeing.  What if we took the view of an adventure as we move towards our weight and health goals?  Is it possible to make the process fun?  Or at least, not a dread?  Is it possible to change the course of our health without feeling deprived?  I think that a lot of weight loss and nutrition books attempt to combine a formula for success, bottle it up and sell “easy.”  

 

The problem I see so often is that these messages rarely highlight the adventure. They identify the problem (a slow metabolism, processed foods, lack of strength training, hormone dysfunction, etc.) and then they sell the dream of ideal health, body image, and longevity.  But what about the middle?  What about the change in how we relate to ourselves and food?  What if the most important part is in the middle?  

 

  

What I have found to be true through nutrition practice and in my own life is learning to be content today while walking toward tomorrow.  Learning to be satisfied when the scale isn’t changing, when the old pair of skinny jeans still don’t fit, and when struggling with self-confidence.  Persevering through the valley– it is a lot harder than expected.  But, that’s where most of life happens… in the valleys.  That’s where mental muscle is formed and strengthened.  The valley is what makes the mountain peaks worth the climb.  

 

The brilliant motivational speaker, Zig Ziglar, believes, “What you get by achieving your goals is not as important as what you become by achieving your goals.” Achievement vs becoming.  

 

Essentially, the lessons we learn along the way add tremendous value to our lives. They make us what we are and what we become.  We are better people because we kept going, pressed on, and didn’t give up, NOT because we reached the goal. This sounds good in theory but can be a lot harder to grapple with.  We just love results.

 

After years of working with patients and clients for weight loss/management, diabetes management and more, the idea of being patient through the process is not a popular one.  People want to know what they can do now, today, to see change.  Sure, they all claimed they wanted better quality of life, but the scale and measurements showed them how close they were to accomplishing a goal, and provided a timeline to predict future accomplishments.

 

There is nothing wrong with tracking progress and celebrating victories, on the scale or elsewhere, but what if we celebrated the treasures and lessons learned today?  How can we look at today as a fun adventure and day worth remembering?

 

During my senior year in high school, there were several very bright students, all vying for the top 2 spots and the honor of speaking at our commencement ceremony.  I was always a hard worker but I was quite aware that several students had higher SAT and ACT scores.  If only I had a picture of my face the day I learned that I had earned the title Valedictorian.  Stunned.  Shocked.  In disbelief.

 

As humbled and excited as I was to stand before my fellow classmates and faculty giving my speech, I am more proud of the long nights in my room studying for exams; the writing, editing, rewriting and revised papers I worked on for hours to find just the exact words; the times I stayed after class to get help from an instructor; the detailed notes I took, questions I asked and thoughts I pondered. Those moments strengthened my mental stamina.  A lot of fun was mixed in with hard work.  Those moments developed “perseverance; and perseverance, character; and character, hope.  And hope does not disappoint.”  (Romans 5:4-5)

 

That is one experience that has shaped who I am.  How many times I have drawn upon the perseverance I developed during those long school days to accomplish a goal now as an adult.  If I did it then, I can do it now, right?   

 

How do we live today well while aspiring towards dreams with intention and perseverance?  One tool I have used with patients and personally isdeveloping positive goals.  I define these as goals that focus on adding quality to life.  In the health arena, people often create plans and goals that eliminate, remove, and disallow.  Instead, consider what you will add to boost the quality of your life. Here are a few examples:

 

Instead of: Reduce or eliminate sugar sweetened beverages.

Positive goal: I will drink 64-100 ounces of water per day to hydrate, lubricate joints, and keep me from snacking when I am not hungry before I drink any other liquids.

 

Instead of: Reduce excess calories from eating lunch out.

Positive goal: Plan and prep weekday lunches at the beginning of the week so that I can eat nourishing foods that will keep me alert and energized when I am hungry.

 

Instead of: Stop eating processed foods.

Positive goal: I will chop fresh produce at the beginning of each week and have them available in the frig so that when I am hungry for a snack, I have healthy options.

 

By changing the tone and focus of the goal, you eliminate negative language that leaves us feeling deprived.  It is not about what we can’t (or shouldn’t) do but what we can do and what makes us feel great about ourselves and our bodies.  

 

Positive goals should make you feel empowered.  You always have a choice. Choosing the behavior that makes you feel great adds momentum as you work towards your long term goals.  It takes the arduous journey and turns it into a pleasing adventure.  Everyone has to go through the middle to reach the results they want.  Some adventures are fast pace and other a bit slow.  I believe that all can be amazing experiences.  


What do you want to become along your adventure?  How can this goal make you great?  TRUTH: Let us not become weary in doing good, for at the proper time we will reap a harvest if we do not give up.Galatians 6:9 (NIV)

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When More Is Less

The dreadfully overstated phrase, “eat less and exercise more” is common in the healthcare office and on news reports, but the simplicity of the phrase does not even remotely touch the complexity of the matter.  If you have heard this statement recently, maybe it has caused you to roll your eyes, resent the person who said it, or even melt down just thinking about the colossal undertaking this would be.  Or, maybe you heard this phrase and decided, ‘Yes, I will step up to the challenge!’ but then life happened and without intention, you were back into your regular routines.

 

While research does demonstrate that reduced portions can contribute to weight loss, sustaining the smaller portions may not be as feasible long term.  We may feel deprived and resentful that we are having to eat the smaller portions and even if the portions sustain us, we can become wrapped up in the feelings of deprivation that we actually idolize the food in our minds.  For example, if we limit ourselves to the ½ cup serving of ice cream as the nutrition label defines, it may look like a measly bit in the bowl.  It may then begin to trigger plans for a “cheat day” when you take your family to the ice cream parlor and you imagine the most decadent treat.  Whether you actually take your family isn’t the issue, the real problem lies in the feelings of discontentment with the smaller portion because these feelings will continue to invade our thoughts until we one day cave to a monstrous craving.  Thus, the diet cycle continues.   

 

It is not my intention to discredit recommendations for smaller portions.  And in fact, there are dozens of easy ways to help you reduce portions by simply addressing your environment, planning ahead and intentionally using smaller dinnerware. Brian Wansink, author of Mindless Eating, provides a plethora of research on this topic and useful solutions to implement into your daily routines.  

 

With over ⅔ of the American population either overweight or obese, it is evident that the recommendation to “eat less and move more” is not having a motivational effect on our society. The reason is simple- it is not only difficult, it is almost impossible to follow.  Several reasons include:

 

Food advertising– It is everywhere! … Billboards, social media, mobile devices, television, flashing signs as you are driving down the road.  If you think you are not phased by it, I argue that you can’t NOT be phased by it.  Have you ever stopped for “HOT DOUGHNUTS”?  I rest my case.

 

Highly palatable foods– Manufacturers don’t just want to make good tasting foods we will buy, they put their foods through strict testing in the labs to create recipes that beg us to eat more.  They are intrigued and motivated by the idea of making foods so tempting that you can’t stop at just 1 or 2 or 10.

 

Meal Planning Priorities– Life is busy.  If you have met anyone that is not, they are a rare find.  With so much fighting for our time, dedicating time for meal planning, shopping and preparing is not only a challenge, it can be overwhelming.

 

Efficiency– No longer do we have to get up and walk to a meeting, we log in and sit in our office.  No longer do we have to walk into a store and shop, we order online and pick up at the service desk.  We live in a time when we are encouraged and expected to reduce and limit our physical exertion so that we have the potential to accomplish more.  Why waste your time walking into a store when you can go through the drive thru?

 

For these reasons and more, we are being fed messages that are ridiculously difficult to overcome.

 

Thankfully ‘almost impossible’ does not equal ‘impossible.’  It never has and it never will.  From the hundreds of patients I have worked with over the years, it excites me every time when I consider how so many of them have overcome the odds, refused to be labeled by statistics and are working not only to change their lives but their family tree.  

 

One of the valuable strategies these patients have implemented is Volumetrics.  It is not a diet or specific meal plan, but an idea that if we change the types of foods we are eating to those that are higher in fiber and water content (like fruits and vegetables) and lower in fat, we can continue to eat similar sized portions while reducing total calories at the meal.  

 

This healthy eating strategy, researched and developed by Barbara Rolls, PhD, truly focuses on eating whole, nourishing foods and less processed, energy dense (ie. high calorie) foods.  This is exactly the method I try to eat every single day.  It is a lifestyle of choosing foods that energize, reduce brain fog and mental fatigue, fill me up and make me feel good about my body.  Because it is not a diet plan, it doesn’t mean that there are never treats (higher calorie foods I really, really like) but it is a guideline I use to make a choice about what I eat before I take the first bite.

 

  

Below I have listed some of my favorite ways that I put this concept into practice. It has saved me hundreds of calories and it can help you do the same!  

 

  1. Spread toast with 1 tablespoon avocado in place of butter or margarine (save 75 calories).

  2. Mix your whole grain (brown rice, quinoa, farro, barley) with steamed or roasted vegetables to keep the portion large while reducing the calories (save 80-100 calories by eating 1/2 cup cooked grain instead of 1 cup)

  3. Use 2 corn tortillas on Tex Mex night instead of flour tortillas (save 200 calories)!  Even whole grain or whole wheat tortillas have an average of 150 calories each so be brand wise when you choose!

  4. Slice 2 medium fresh strawberries to flavor your toast in place of 1 tablespoon of strawberry jelly (save 40 calories) OR smash ¼ small banana (save 25 calories).

  5. Make mashed potatoes by replacing half of the potatoes with cauliflower (save 55 calories).  Hint: steam cauliflower pieces along with the potatoes, drain water and then mash.  If you want the mash silky smooth, use a food processor to puree.

  6. Avoid the 1 oz serving of high calorie croutons and instead crumble 2-3 crunchy whole grain crackers on top of your salad, like Triscuits brand (save 60-80 calories).

  7. Go pasta-less one night and replace with spaghetti squash or zucchini noodles (save 170 calories per 1 cup portion).

  8. Instead of eating chicken wings, replace with moist, skinless chicken thigh or skinless chicken breast (save 80-125 calories or 3.5oz portion).

  9. Choose a refreshing sparkling water in place of a soda (save 150 calories per 12oz).  It won’t dehydrate you either!

  10. Order your grande latte with skim milk instead of having them make it traditional with whole milk (save 90 calories).

 

Even if you only use 2-3 of these strategies, you can save yourself hundreds of calories each week AND feel good about doing it.  Consider how you can make a few swaps without having to take too much extra effort.  “The best diet is the one you don’t know you are on.”–  Brian Wansink.

 

 TRUTH: Do you not know that your bodies are temples of the Holy Spirit, who is in you, whom you have received from God? You are not your own; you were bought at a price. Therefore honor God with your bodies.

1 Corinthians 6:19-20 

 

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Faith

Courage to Celebrate

 

Independence Day was and is an extravagant celebration and monumental declaration of freedom.  The Continental Congress engaged in heated debates, petitioned the English Crown and eventually rallied together in a unanimous vote to declare independence.  The yearning desire for “life, liberty and the pursuit of happiness” was overwhelming and motivated action, actions that changed the destiny of the nation and the world.

 

But, the fight wasn’t over yet.  In fact, the war was only brewing and no one truly knew the sacrifices, battles and resistance to come as the Revolutionary War grew to a climax.

 

What I find so fascinating is that independence was declared before it was fully embraced. Founding Fathers projected freedom before it was had- before it was reality.  

 

As I have worked with hundreds of individuals in nutrition practice, I have found that many feel trapped, captive and dependent, unable to break free from chains and additive patterns that immobilize and terrorize.  The deception is that freedom will never truly come, that all the fighting will be in vain.  Discouraged and exhausted from past battles, it is difficult to keep hope alive.  These emotions torment our mind catapulting our thoughts back into negative cycles that only strengthen the bonds further.    

 

But our Forefathers drew upon supernatural courage. Courage that walked away from all that they had ever known and sought to redefine the life they wanted to live and the life they dreamed to give to their children, grandchildren and descendants.  The gift they share far exceeds liberty- they demonstrated how to stand up and claim victory, even when it was not yet seen.   

 

Maybe you feel chained to unhealthy food patterns and you don’t know how to break away. Maybe you feel imprisoned by untrue words that have been spoken over you.  Maybe you feel paralyzed with fear and anxiety and unable to break loose.  Whatever holds you back from a vibrant and fulfilled life of happiness and joy only has as much power as you give it.

 

How can you reclaim your freedom?  It begins and ends with your response.  Our Founding Fathers laid a foundation…

 

1. Identify What is Holding You Captive- The Declaration of Independence lists at least 30 facts about England’s violation of the colonists’ rights and unfair treatment.  They clearly named the injustices, identifying reasons for independence from the English Crown.  Similarly, we need to identify the cause of captivity and identify our God given rights in order to then determine a plan to break free.  So often, we identify the symptoms without root cause. Symptoms can be similar among people but roots are personal.  For example, overeating is a widespread issue but root causes are different and individual to each person.    

 

2. Declare the Truth- The colonists exposed the truth, and made it plain for all to see.  “The truth will set you free.” (John 8:32)  The darkness of tyranny could not hide in the light of the truth.  The same is true today, but, only once we know and meditate on truth can it begin to invade our hearts and minds. According to Proverbs 18:21, “Death and life are in the power of the tongue.” (Proverbs 18:21) You are empowered with the ability to speak life, but with this same tool, can actually produce death!!  Maybe you have brought death to a dream by speaking discouragement, hopelessness and failure.  Begin listening to the words of your mouth for “what is in the heart, the mouth will speak.” (Luke 6:45)  Speak life.

 

3. Celebrate Your Victory- July 4th was hailed a day of “pomp and parade” directly after writing the Declaration, NOT after the Revolutionary war was won. Triumph was not in the final battle but in the decision to wholeheartedly embrace freedom.  Often, it is easy to feel discouraged along the journey, when we are still facing battles, but if you have set your mind on freedom, YOU will prevail.  You can’t not prevail.  Victory is not IF.  It is not IF I can get my blood glucose controlled.  Victory is not IF I can improve my energy.  Victory is not IF I can resist the ice cream.  Celebrate that you can and will.

 

So, what does abundant life look like?  How do you know if you are living a life in pursuit of true happiness?  Where does liberty equal freedom from captivity?

 

Only you can truly answer these questions, but armed with TRUTH, you will always prevail. Join me in celebrating victory today.

 

Thank you to all our our service men and women, past and present, who honor God and country by demonstrating courage and sacrifice.  We celebrate you today.

 

TRUTH: The thief does not come except to steal, and to kill, and to destroy. I have come that they may have life, and that they may have it more abundantly.

John 10:10

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