Moderation Makes Me Fat ~ Part 1



Hmmmm, is this really true for all of us?

One of the most common ideas in weight loss and maintenance is that you can eat anything, as long as you eat it in moderation. I believe this to be true. You can have some peanut butter, you just shouldn't have half of the jar in one sitting. You can have a cookie, but you might not want to have 15. I've also come to realize that for some of us, moderation is almost impossible. I am about to turn 38 and I've come to the conclusion that I am not a moderate person. My moods are extreme. I am either intensely absorbed by something or completely disinterested.  I am either in a smooth routine or my life is complete chaos. My house is either spotless or a complete shambles. Okay, that last one is a lie; my house is NEVER spotless. But you get the picture. I am either on point with my eating or am having (and giving into) major cravings and binges. When I binge, or just eat more than is necessary to satisfy a typical person's hunger, I wonder "why"? Why am I so extreme? Why can't I stop at one cookie, or a few chips, or a spoonful of peanut butter? Traditional thinking has posited that binges are a maladaptive way to deal with emotional troubles. This can absolutely be the case, however, it is usually not my "why". Luckily, researchers are conducting more and more studies to determine why people binge.  

Psychiatrist Dr. Daniel Amen has done extensive brain research and has shown that for many people, foods (especially sugar) activate the pleasure centers of the brain the same way the use of drugs stimulates the brains of drug addicts. Dopamine and serotonin are important neurotransmitters that affect our mood and feelings of satisfaction. Anything that causes a spike in these neurotransmitters is going to make us feel good. So for many of us, eating certain foods triggers brain activity that mimics drug addiction. You eat, and your brain gets rewarded with a "high". Then your brain sends messages that it wants that feeling again. This provokes a craving and you want more of that food. And just like an addict, our brains may need MORE each time to get the same "high". Studies have also shown that the number of dopamine receptors may be significantly lower in some people, especially obese individuals. This may make it so that they have to eat even more than a typical person to get the same good feelings (He-ll-ll-ooo binge).

Unfortunately for us bingers, it may not even take actually eating the food to trigger our brains to act up. A recent study conducted by the U.S. Department of Energy's Brookhaven National Labaratory demonstrated that people who were diagnosed as binge-eaters had elevated levels of dopamine in the caudate region of their brains after just smelling their favorite foods. The significance of this study is that the caudate region of the brain is the reward-seeking center of the brain. The binge-eaters' brains were yelling at them to, "Go get the food!" after smelling it. The control group (non-bingers) did not have any elevation in ther dopamine levels (damn them!). I was talking to my friend Jenny about this and we are both convinced that all it takes is seeing food on t.v., or even thinking about it, to make our caudate regions go all dopamine-rush on us.

Another theory has been proposed by a woman named Kathryn Hansen who fought her own lengthy battle with bulimia. She also believes that many people who engage in binge-eating are prompted by a less than ideally working brain. She believes that for herself and many others, the actual act of bingeing is enough to establish patterns in the most base parts of our brains. Especially if this behavior started in childhood or adolescence. In essence, when we first binge, we are teaching our brains that this pattern of eating is normal. Our brains subsequently tell us to keep eating even when it is unreasonable to do so. So for many of us, the binge-eating isn't a symptom but rather, it's own cause.

For some of us, bingeing is a result of brain chemistry and structural activity that isn't working quite right. For me, this was a liberating finding. I am not just weak or repressing some sort of trauma in my past. Trying harder isn't the answer for me. It may not be the answer for you either. In part 2 of this post, I will share my findings on how to deal with this issue and explain my personal plan of attack. 

Crisp Apple Slaw

This is another favorite in our house. The last time my husband made it, the kids and I ate it all before he had any. He wasn't happy. So I decided to find the recipe, tweak it a bit to reduce the calories, and see if I could create the same magic. The result is cold, crispy, and sweet with just the right vinegar bite. I make enough for an army so the amount here would be perfect to bring to a bbq or to feed a large family. If your family doesn't scarf it down like mine, you could definitely cut everything by half and have enough for a dinner and leftovers.

Ingredients:
1 small head of green cabbage, shredded (12 cups)
1 small head of red cabbage, shredded (12 cups)
1 fennel bulb (3.5cups)
3 granny smith apples, cut into matchsticks (6 cups)
3 pink lady apples, cut into matchsticks (6 cups) -- you can use any sweet, crisp apple

3/4 cup canola oil (I found a non-GMO one at Sprouts)
3/4 cup apple cider vinegar
1/2 cup + 1 Tbs no sugar-added apple juice
1/3 cup honey

Cut all the veggies and combine. I used a trick that I learned from my Aunt Kathy who loves to entertain and cook for crowds. I put the veggies in a clean trash bag and shook it all around. Then, I whisked all of the wet ingredients together, poured it over the veggies and shook it again. This can be done in a bowl instead, but then you don't get to dance around the kitchen shaking a trash bag full of cole slaw :)

This is fantastic for anyone with an egg allergy or who is vegan.  It is also a safer salad to take on a picnic as the dressing is not mayo based. Plus, it's yummy and healthy!

Serving Size: 1.5 cups

Weight Watchers Points Plus Value: 3

Nutrition Info:
     Calories: 114
     Carbs:    14
     Fat:        6
     Protein:  1
     Sodium:  24
     Sugar:    10

Next time I will probably reduce the oil a bit which will bring the fat and PPV down. I think the nutrition values/PPV are also a little high because if you let the slaw sit in the fridge for a bit, a lot of the dressing settles at the bottom of the container so you're not actually eating it. But, if you're trying to manage your weight, it's usually better to OVERestimate your calorie consumption.

I hope you enjoy it! Please let me know what you think. If you tweak it, please let me know how it comes out :)

I've Never Really Liked Chutes And Ladders

Weight loss is hard. Maintenance is even harder. I keep thinking that some day I'll reach the "Finish" space on the weight gameboard and be able to spend more time and energy on other parts of my life. I've been playing this game for the last 25 years and it's pretty exhausting. In December I landed on a dreaded chute space and got sent about halfway back to Start. So now, I'm up about 7 pounds and none of my jeans fit without my waist looking like an overstuffed sausage. 

Even though I feel discouraged to be in this place again, I know that I am in control of what happens from here. I know that I need to cut some things out of my diet (refined sugar and peanut butter) because my brain doesn't seem to get "moderation". I know that I need to drastically increase my consumption of leafy greens and cruciferous veggies. I know I need to drink more water (maybe it's time to revisit my Healthier You Challenge). I know I need to keep up with my exercise routine. I know what to do. I just have to actually DO IT. EVERY DAY.

Even if I only spin a 1 each day and move sloth-like across the gameboard, I will be moving in the right direction. I've also realized that I will fall down more chutes and will have to work my way back across the board over, and over, and over again. That is real-life. I'll never reach the last space. The difference for me now is that I'm catching the weight gain when it's 3 or 5 or 7 pounds instead of 30 or 40 pounds. While Saturdays at Weight Watchers haven't been fun for me lately, I've still stepped on the scale and faced the music each week. The truth can be difficult but I am being honest with myself which is instrumental in regaining control.

I will lose this weight and I will try to avoid the behaviors that land me on the chute spaces in the future. I will also focus on the ladders on my gameboard: my husband who will cook me healthy food, my parents who help with my kids, my reliable workout buddy Jennifer, my in-home exercise studio, and my kids and amazing students who keep me inspired to be the best *me* I can be.

Psssst, Easter Bunny, How About Something Different For The Kids?

With Easter coming up this Sunday, I thought I'd give some ideas for egg and basket fillers for your children and grandchildren that don't come laden with empty calories and artificial colors. Let's face it, our kids really don't need the junk and most likely, we're going to end up eating some (or most) of the candy they get. So let's set everyone up for a healthy Spring with the following:

Egg Fillers:
1. Legos -- A few years ago I bought a lego starter kit and filled a bunch of the plastic eggs with a few pieces each.

2. Plastic crystals -- My kids still get so excited about finding "treasure"

3. Coins -- Who doesn't like cash? And when you shake the eggs they sound like maracas :)

4. Stickers -- Kids love stickers!

5. Vouchers -- Come up with something that would be important to your kids that you could write on a slip of paper and then roll up and put in the egg. A few options might be picking what's for dinner, a special outing, a small item they've been wanting that wouldn't fit in an egg.

6. Clues for a scavenger hunt: Write a clue on a slip of paper that you'll roll up and put in the egg. Number the clues so that when the kids have found all of the eggs, they can work together to find a prize. One year I did this and it led the kids to a soccer net I had hidden in the bathtub.

7. Balloons: Last year, I put balloons in some of the plastic eggs and a balloon pump in each of the kids' baskets. They had a lot of fun pumping up the balloons and then playing games in the backyard with them.

8. Actual, decorated, hard-boiled eggs. Great source of protein and a lot of fun to prepare :)

Easter Basket ideas:
1. Jump ropes and hula hoops -- you can challenge them to a contest to see who can jump or hula hoop the longest.

2. Any water toy that will get them moving. Last year my mom made water bombs out of cut up strips of sponge that she then tied together. The kids soaked them in a bucket and then had a sponge fight. Of course, we live in Southern California, so anyone living in a colder climate probably thinks I'm crazy!

3. Dumbbells or resistance tubes. Believe it or not, last year the Easter Bunny brought the kids 3 and 5 lb. dumbbells because they always want to lift weights with mommy. They were the biggest hit in the basket!

4. Sidewalk Chalk -- when I had the daycare I used to use sidewalk chalk for all sorts of running and learning games. My favorite was drawing letters and numbers all over the driveway and then having them run to whichever one I called out. It's not just for hopscotch!

5. Balls, balls and more balls!

6. Bubbles: my kids are 8 and 5 and they still love chasing bubbles. Especially the mega ones you can make with some of the cool bubble toys available in stores.

If you have any other ideas, please share below!!!

Getting Started

I was recently interviewed for an article about fitness and the reporter's questions prompted me to consider the advice I'd give to someone who is ready to make a lifestyle change but isn't sure where to begin. Here are 4 simple ways to get started with a fitness routine sure to help you achieve your goals:

1. Think of what you enjoyed doing as a kid. If you loved the feeling of freedom and speed you got when you were riding your bike around the neighborhood, then dust off your bike, put on a helmet, and go for it! If you loved being part of a team, join an adult league and start training for your sport (just watch out for the culture of beer and snacks after the game). If you were a dancer or gymnast like me, and loved the way the music made you want to move your body, find an exercise class like Zumba or Boogie Body and start shaking it! When you choose an activity you enjoy, especially one that brings back happy memories, you are much more likely to commit yourself and follow through. When it comes to fitness, the best workout is the one you'll do consistently!

2. Start small. One of the biggest mistakes people make when they embark upon a new fitness routine is going too big, too fast. When people finally reach the action stage in making a change, they are highly motivated and excited to see results. Often, this leads to taking on challenges that are greater than their bodies are ready for. This is especially true for people who have been active and fit in the past. I've dealt with this a lot as a personal trainer. People come to me saying, "well I was an athlete in high school" or "I used to ride my bike 250 miles a week" or "I used to bench press 200 lbs.".  So they begin by working out too frequently, or too intensely, and then burn out. This has many physical, emotional, and psychological consequences. A better approach is to figure out what your fitness level is TODAY and then set modest goals that allow for rest and recovery. Personal trainers are a fantastic resource to assist you in formulating a plan that is reasonable and will still get you the results you seek. 

3. Find a buddy. I finally did this again and it has helped me be more consistent with my own workouts than I have been in a LONG time! My friend comes to my house early in the morning and we work out in my studio. Knowing that she will be at my front door gets me out of bed even on the toughest of mornings. I also push myself much harder when I'm working out with someone else. We've even inspired a few other friends who are now planning to join us. I am a social person and having both the camaraderie and accountability of working out with others keeps me focused and consistent.

4. Think "Functional Fitness". There are a lot of really fantastic ways to exercise. I recently took a series of classes that were clearly effective at body shaping, however, none of the movements matched the way we move in every day life. While I love the idea of looking good, I primarily work out to make life easier. I want my workouts to make it easier for me to carry groceries, lift my kids, move furniture, walk my dog, play with my kids in the backyard, and fight ninjas or zombies. To create a functional fitness routine, think about how your life affects your body and how changing your body can help you live a better life. If you sit all day at a desk, you are going to have a different set of challenges than someone who works at a retail job. Just as athletes train for their sports (specificity), you should train for your life. If you work at a computer all day, your primary needs will probably be to strengthen your back, abdominal, and gluteal muscles, and to stretch your chest and hip flexor muscles. Again, a personal trainer can be a fantastic resource to help you figure out how to get started on an exercise program that will fit your life and be effective for your body's specific needs.

Now it's time for you to grab a friend and get moving!!!

"Shake It" Zumba Routine

This is a routine I do in my Zumba and Zumba Gold classes to "Shake It" by Michael Franti. It is usually the last song before the cool down. People are usually a little hesitant to freestyle on the chorus at first, but they really get into it once they let loose. Huge shout out to the participants for mustering up some energy to tape this after already doing an entire Boogie Body class! You can view by clicking here.

Creamy Italian Polenta - Gluten-free and Vegan!

This recipe is hearty, delicious, and has a low Weight Watchers Points Plus value. Best of all, Dwayne and the kids liked it! Since I have little time or desire to cook, I made a very big batch so I could have some for the week and freeze some for later. I just put 1/2 cup servings in muffin tins in the freezer so, fingers-crossed they do okay! You could easily cut the recipe if you just want enough for a single family meal.

Ingredients:

3 small heads of Cauliflower

2 packages of cooked Polenta (I bought mine at Trader Joe's, they sort of look like a sausage roll)

1/2 cup fresh basil

1/2 cup fresh rosemary

1 bag of Sundried Tomatoes from Trader Joe's (NOT packed in oil)

1 bag of Vegan Mozzarella cheese (again TJ's; you could replace with part-skim mozzarella if you are not avoiding dairy)

1 tablespoon minced garlic


Preparation:
I steamed the cauliflower and then blended it with the polenta in my cuisinart. I put that mixture in a pot and then added the cheese, the garlic, and the finely chopped rosemary, basil and sundried tomatoes. I kept the pot on low heat, stirring frequently until the cheese was melted and the ingredients were thoroughly incorporated. This is a recipe that tastes better the next day because the flavors have a chance to "marry". The way I prepared it, a 1/2 cup serving came out to 3 Weight Watcher Points Plus. One day I stirred in some mushrooms I'd sauteed in a little olive oil and balsamic vinegar. Delish!