Do you have trouble deciding how to feel about food? Do you wonder if you should be adding or eliminating a food group based on the most recent diet craze? Help your relationship with food by reframing how you think about it. Food is just fuel…
Let’s talk about fat. Its not an evil three letter word as some may think, its really just about fuel. I like this analogy:
You live next to a gas station, right next door. Every day you back out of your garage and drive your car the long way to the station (around the block), fill up the tank, drive the long way home and put the car back in the garage. What happens? You haven’t driven far enough to refuel each day and your gas tank would overflow, right?
What’s so different about that and the way you may be eating? Food is fuel. Overeating and under working cause your body to overflow. Unlike a car, your body places excess fuel in storage as fat. Now the really cool part: Carbs have been on the bad list for awhile, but finally starting to get out of the doghouse, yea, Carbs are your bodies first choice for energy because they are easily accessible and they burn fast. Protein is next, but it takes longer to convert, and finally fat comes on board. Wanna know why? Because your body is smart. Very smart. Instead of storing everything as the macro nutrient it originally was, it stores it as fat because fat gives us more bang for our buck. When we convert these fuel sources we are turning calories into energy and fat gives us more than twice the amount protein and carbs do per gram.
So when you consume more calories than you burn your body says, “hmmm, I don’t need these now, but maybe I will soon, so I’ll save them.” Just like a little kid with candy, your body puts the extra in its pocket., however unlike the child, your body doesn’t use it until it is needed. Absolutely amazing!
Many people come to me and say, “ I want to weigh…”, I always ask why. This usually frustrates the client and their response is something like, because that’s what I should weigh or what I did weigh. What I would like all of you to know is…stop using weight as the ultimate measure of your success. Get off the scale!
How then, you say, am I supposed to know how I am doing? The best way is to ask yourself:
Do your clothes fit better
Have I lost inches
Do I feel better
Is my stress level down
Am I sleeping better
Do I have more energy
All of these will be great indicators of your commitment and your success. However, if you’d like more feedback on your fitness and your progress, its more effective to measure body fat.
See the blog posts on What is Body Fat and When to Weigh In for more information on this fitness component.
Each year millions of Americans decide to lose weight. They jump on the treadmill January 1st and find out its hard. Really hard to change their lifestyle. So what do they do? They quit. They throw up their hands, shake their heads, turn around, and give up. This cycle creates multiple issue for the individuals; not to mention loss of confidence, happiness, and a lower sense of accomplishment. Who is the primary person at the center of this process? Who is the one person who controls the outcome? Who is the person with the power? YOU.
Each year I see many individuals who come in excited, ready for change only to leave six weeks later exhausted, defeated, and disgusted. Hmmm… seems to me we may have misunderstood the work effort involved. Who told you lifestyle change is easy? If the process is going to work you must take responsibility for yourself. No one else is going to do it for you. You can become healthy, you can take the time to take care of yourself. You can do this. You just have to start somewhere. Why not start by walking right now. One foot in front of the other, moving toward your goal of better health.
Cardiovascular health is incredibly important. With February drawing near I thought it appropriate to discuss heart disease, today. Heart disease is the number one killer in America. It kills more people than cancer. What are you doing to protect yourself?
Eight out of eleven risk factors are lifestyle choices, so you do have a choice. There are genetic factors as well, but with the scale tipped greatly toward your daily choices, t is important to understand you have a choice. The three you cannot control are: increasing age, gender, and race. The ones you control: tobacco smoke – especially cigarettes, high cholesterol, high blood pressure, physical inactivity, obesity and overweight, and diabetes. In addition are these two: too much stress and too much alcohol. Physical inactivity is a factor in six of those listed above. Hmmm, the answer seems pretty clear to me, make sure you move your body every day. Begin at your level and exercise, plus make healthy choices when choosing foods and then make sure you eat them!
To strengthen the heart, lungs, and vascular systems we perform cardiovascular training. Choose activities that make you breathe harder and make you sweat, which you can sustain over a period of time. What activities can you do to raise your heart rate? Walk, run, ride a bike (without a motor), swim, rollerblade, climb stairs, play tag with your kids, the list is long and limitless as long as it raises and sustains your heart rate.