Got Milk? Or Got Hormones?
19 Jul 2010 Leave a Comment
in Nutrition, Wellness/Health Tags: Antibiotics, Bovine Growth Hormones, Dairy Products, Milk
Last week I wrote a post about organic fruits and vegetables, and today I’d like to tackle America’s favorite dairy product: Milk! Before I go any further I just want to mention that dairy is an excellent source of calcium, phosphorous, Vitamins A&D, and protein. Choosing non-fat milk and low-fat dairy products like cheeses and yogurts are great ways to keep your diet on track and get all your essential vitamins and nutrients!
Milk is an interesting food in our country… While much of the world is Lactose-Intolerant, milks, yogurts, and cheeses are popular and used often in cooking. There are soy options, Lactose-free options, and – most importantly – organic options. I’m not going to get on my soapbox about how unnatural it is to drink milk (think about it- it’s another animal’s breastmilk! Intended only for their offspring), but rather mention some things to consider when purchasing milk.
The first is the use of hormones. Be warned that no milk can be completely “hormone free”… cows are animals and, like us, they produce hormones. The hormones that you want to look out for, and which shouldn’t be in your milk, are administered hormones such as Bovine Growth Hormones (rBGH) and others given to cows. Cows only produce milk during the state of pregnancy, but dairy farms keep their cows producing so that they have something to sell. But rBGH is not a good substance for humans to ingest. Conflicting studies about rBGH exist; some have reported its link to producing a cancer-causing agent in humans, which others insist that the small amount of it is destroyed by our digestive system. Since it is not proven either way, and since the only true proponent of its existence in milk is its developer (Monsanto – a company I hate for various other unethical reasons), my stance is to avoid it at all costs.
Another thing to look out for are antibiotics. As mentioned, cows do not generally produce milk constantly, but are made to do so by farmers. In nature, a cow will only produce milk when pregnant and be milked during that time. Since dairy cows are over-milked, they often get infections in their utters. Farmers will administer antibiotics to their cows to avoid infections. Many of you probably think this is a good thing, because you probably don’t want to drink infected milk (even though bacteria are killed in the pasteurization process), but you don’t want to be pumping antibiotics into your system either! An overuse of antibiotics is how antibiotic-resistant bacteria (superbugs that are hard to treat, like MRSA) develop. Ideally we would want to drink milk from cows that are producing milk naturally and without artifical growth hormones and anitbiotics.
All that being said, there are organic and non-organic varieties of milk on the market that do not contain unwanted growth hormones and antibiotics. I prefer to purchase USDA certified organic non-fat dairy milk that states that it does not contain these products only because I choose not to ingest them. Another alternative I will try occasionally is low-fat organic soy milk, which completely eliminates worrying about rBGH and antibiotics. But this is just food for thought and something for all of you to think about!
What You Need to Know About Organic Produce
14 Jul 2010 Leave a Comment
in Nutrition, Research, Wellness/Health Tags: Organic
Inspired by a recent article from MSNBC/Prevention, I wanted to write today about organic fruits and vegetables. Often given a bad reputation for high prices and “too good to be true” health claims, choosing to eat organic foods is a personal preference… but one that you should consider in light of current agricultural issues. Keep in mind that this article is based on my opinion of organic foods and a preference for not putting chemicals into my body.
Before the invention and use of pesticides, all food was technically organic. There were no fertilizers, spray pesticides, or genetic modification in our food supply. However, today that is not the case. With the onset of the industrial revolution and booming population, the need for these products was necessary to ensure food supply. One bad year or crop cycle could bring havoc, especially if on a large scale. Farmers and food suppliers depended on things like fertilizers and pesticides to make sure that their crops grew and were free of pests that could destroy their crops.
In the 1960s, a few leaders in conservation began to notice how devestating these chemicals were to people and to the environment. One of the first leaders in the field for organic foods was Rachel Carson, who published Silent Spring in 1962, which detailed the harmful nature of DDT. The first woman biologist hired for the US Bureau of Fisheries, Carson knew her stuff and argued against the use of DDT in our food supply.
DDT was a very strong chemical that can stay in the body for several years, stored in a person’s fat. Though DDT was banned in 1972 by the EPA, traces of it are still found in persons today! Nowadays, pesticides that are used are as potent as DDT if not stronger, but have a much shorter half-life and don’t remain in the body nearly as long. But what you have to remember is that these pesticides are still chemicals, and by eating food containing them you are ingesting them, too.
Your best bet is to avoid what people in the food and nutrition industry call “the dirty dozen,” which are the top 12 fruits and vegetables that contain the highest amount of pesticides. This is bascially due to their porous skin which absrobs the pesticide and is more likely to remain there despite a thorough washing. The following is the list of the updated 2010 dirty dozen, in order of most contaminated: celery, peaches, strawberries, apples, blueberries, nectarines, bell peppers, spinach, kale, cherries, potatoes, and grapes. Kind of disappointing, isn’t it?!! All of these are great sources of nutrients, vitamins, minerals, and powerful antioxidants, yet nonorganic versions are crippled by abundant pesticides on their skin.
Speaking of nutrients, let’s segue into the MSNBC/Prevention article I mentioned at the beginning. This article was devestating for me to read! It basically points out that researchers have found that fruits and vegetables are losing their nutrient power over the last 30 years! I invite you to read the article in its entirety on your own, but I wanted to highlight some reasearch that was discovered. Researchers in the US analyzed produce and found that 43 fruits and vegetables from 1950 to 1999 reported reductions in vitamins, minerals, and protein! One example given is broccoli, which in 1950 had 130 mg of calcium, but today contains barely 48 mg.
In investigating why this has happened, researches found that in efforts to grow produce faster and bigger – through the use of pesticides, fertilizers, and selective breeding – produce is unable to synthesize nutrients or absorb them from the soil. Furthermore, plants have their own defense mechanisms for combating pests and hardship, and when put through that kind of stress they release more phytochemicals. The use of fertilizers and pesticides has allowed plants to avoid that stress and phytochemical production. Another report mentions that organic tomatoes have 30% more phytochemicals than conventionally grown tomatoes!
There are many studies that prove that some organic companies are too good to be true. For example, organic farms too close to conventional farms will absorb the pesticides and fertilizers through soil, wind, and water flow/irrigation. Sometimes these things cannot be helped. If you are interested in purchasing organic food, make sure you do so from a reliable source and look for the appropriate USDA Organic labels. For mixed foods and convenience or boxed items, read the ingredients label to determine how much of the product is certified as organic.
The last thing I want to do is scare you about the fruits and vegetables that you are eating. Fruits and vegetables are excellent sources of many vitamins, minerals, and important antioxidants that we need to fight diseases like cancer and improve our immunity. However, if you want to make a small difference in what kind of produce you buy, buy organic for the dirty dozen. Since these are the fruits and vegetables with the highest concentrations of pesticides, choosing organic for these foods will make a huge difference in the amount of chemicals that you are consuming. Or go one step further and plant your own organic garden in the backyard!!
How to Avoid Those “Extra” Calories You Don’t Even Know You’re Eating…
08 Jul 2010 Leave a Comment
in Calories, Exercise, Nutrition, Wellness/Health Tags: Alcohol, Portion Control, Protein
So you started a new diet and exercise regimen… you’re eating “right” and exercising as much as you can. Yet your weight and body composition still aren’t budging. You increase the intensity of your workouts, talk to trainers at your gym about how to get your weight off, and look for dieting tips online. Chances are, you’re doing almost everything right – except you might be getting a few “extra” calories, or making calories harder to burn, unbeknownst to you.
Weight loss – while not easy by any means – is quite simple: you need to consume less calories than you expend. It’s a mathematical equation of a deficit between calories IN to calories OUT. One pound of body weight consists of 3500 calories. You could try to make a deficit of 500 calories per day (either through food reduction or exercise) and come out one pound lighter each week (I should add that weight loss of 1-2 pounds a week is absolutely healthy, and any more than that is not recommended.) So when you put it in this perspective, what you really need to do to eat right is to watch how much you eat and how many calories you intake.
There are many ways in which extra calories sneak in and can derail your weight loss progress. They come in many forms, even some that are presumed to be healthy, like protein shakes. Here are a few ways that I’ve noticed unwanted calories sneak into my diet over the years:
1. You Are What You Drink
I’m writing about this one first because, for some reason, I feel like the majority of society doesn’t count their drinks as calories. Sure, that soda or coffee isn’t a solid food, but it still contributes to your total caloric intake for the day. David Zinczencko’s newest Eat This book is entitled Drink This, Not That! and it has eye-opening revelations about the many calorie-dense drinks out there. Without naming any names, there are milkshakes out there with literally 1600 calories or more! 1600 calories!! That’s more than what some people should consume in one day!! So please – watch what you drink.
That also goes for alcohol – one shot of liquor contains 50-75 calories. One triple-shot drink, then, can contain 150-225 calories, even if it’s just straight or mixed with diet (zero calorie) soda. Amazing, isn’t it? Wine and beer aren’t devoid of calories either. So be careful what you drink, and if you must have a giant milkshake or a few drinks with your friends, be sure to fit it into your caloric intake for the day.
2. Extra Protein, Please
Protein shakes are notorious for their hidden calories. Chances are, if you’ve started working out you’re under the assumption that you NEED TO HAVE a protein shake post-workout. I don’t want to knock protein shakes, because I myself do indulge every once in a while. But regularly drinking milk-laden protein shakes in addition to regular meals – instead of in place of a meal – can be contributing to a ton of extra calories that you don’t even know about.
Aside from the shakes, protein in general has many added calories. Cheeses, nuts, and meats are all excellent sources of protein and other nutrients, but are also calorie-dense. Meats in particular have more calories than vegetarian entrees (like beans, lentils, and soy), which is why only 6% of the vegetarian population is considered overweight. There simply aren’t many calories in staple, healthy vegetarian foods (pizza and mac n’ cheese don’t count as “healthy” vegetarian food!). If you’re starting to workout, that’s great! Keep it up! But if you’re overloading on protein, take a step back. Also keep in mind that your body can’t efficiently use more than 20-35 grams of protein at any one time, so eating any more than that is just a waste.
3. Late Night Snacking
Anytime you eat late at night it’s generally a bad idea. This is because your body is preparing for sleep, and it slows your metabolism waaaaay down to a pathetic crawl. Also, the snacking is probably impulsive and/or emotional – used to fulfill a need like boredom or a habit of always eating late at night. Either way it’s not a good idea.
Your body doesn’t burn calories very efficiently while you are asleep (but it does still burn… it’s not completely off) because it is saving energy and resting. Since your metabolism is not working on processing the food you just ate, it will be stored as fat. Do you ever wake up in the morning and feel hungry? That should be a good feeling. It means that you’re legitimately hungry and your body and metabolism are ready to get going. Everyone should eat within 45 minutes of waking up in order to “break” the overnight “fast” when you didn’t eat anything (isn’t that cool? That’s where we get the word breakfast from!) and jumpstart the metabolism.
If you wake up, however, and are unable to eat, one of the main culprits may be that you ate too much the night before and simply aren’t hungry in the morning. I’m not saying that you should go to bed starving…. if you haven’t eaten in more than 3 hours due to certain circumstances and need to eat before bed, then by all means fix a light snack. But overloading on fat or carbs is the worst thing you could possibly do right before bed, because it stresses out your metabolism, which is already getting ready to unwind. Try to avoid eating 2-3 hours before you go to sleep. Your body processes foods differently at night before bed than it would during the day, meaning that the calories in the foods you eat right before bed will not get burned as quickly as they would during the day. Do you really want that added fat from inefficiently used calories? Didn’t think so…
4. Out of (Portion) Control Eating
One thing you should learn as quickly as possible is portion control. This is hard for many people to do because our society is bombarded with extremely large portion sizes. Your typical entree at a restaurant can be 2-3 times the size of one single portion, and at many fast food chains you have the option to super-size or upgrade almost any meal combo. The food industry has also been a victim to overly sized portions; take bagels for example. A typical bagel that you could buy at Panera or Dunkin Donuts is probably 5-6 grams, whereas as 10 years ago it was only 1-2 grams in size. Do you remember Lender’s bagels? They seem tiny now, but at one point, that was the only size that existed. Now any bagel you would buy is almost 3 times the size, and 3 times the amount of calories.
Since the food and restaurant industries aren’t any help, you must take it into your own hands. Do some solid research about portion sizes. My favorite place to recommend is MyPyramid.gov because it is accurate and easy to use! The next step you have to take is to read the nutritional info label on all food products to determine what serving size is indicated for the number of calories you see. For example, the amount of calories for one serving of Gatorade is 50, but if you look closely, that’s only for 1/3 of the bottle. If you drink the whole bottle, it’s closer to 150 calories. So be sure to accurately measure your portions and to keep your food and calories in check.
5. Sloppy Seconds
In addition to out-of-control portion sizes, we have another bad habit: going for seconds or thirds, or having unplanned snacks. Additional servings of food and unplanned snacks are dangerous because at the time of this impulsive act you don’t think that they will contribute to any major calorie gain… but they will. In order for your weight loss to become a reality, you need to make a lifestyle change that you can stick with. This doesn’t mean that you can’t have snacks or seconds of your favorite meal, it just means that you have to hold yourself accountable for it. If you have extra food throughout the day, forgo a dessert that night, or pick a healthier snack like fruit instead of your favorite cookie since you already splurged on double servings of pizza. Like I said – all it comes down to is calories IN to calories OUT, so if you control your calories in some way, you can eat what you desire (within reason!)
6. “But I Just Worked Out!” Or, “I’ll Run an Extra 15 Minutes…”
Another mistake that I always made was to overeat and have an exercise excuse ready to make me feel better. Any time you’re eating extra because you think your workout will make up for it, think again. What you eat today will not get burned off at the gym today, and all that hard work you did at the gym could be totally wasted on a pastry you’re dying to have. Never make excuses for why you need extra food if you’re serious about losing weight, especially if you are under the impression that exercise will make up for it!
~~~
These are just a few things I’ve learned from my own experiences as well as research I’ve read on nutrient timing and athletic performance. While it is important to give yourself extra calories because you’re working hard, it isn’t the end-all, be-all excuse for overeating that many of us make it to be. Yes, Michael Phelps eats an insane amount of calories everyday – but he has a ton of Olympic gold medals to prove it. Do you train as hard as he does? Didn’t think so… so stick to a normal calorie plan and don’t let those hidden extra calories derail your weight loss progress!
What’s Hot in Exercise: Fun, New Exercises for a Change of Pace This Summer!!
25 Jun 2010 Leave a Comment
in Exercise, Wellness/Health, Yoga Tags: New Workouts
If you’re like most people who exercise, you have your favorite activities and follow a pretty basic routine. Whether you’re a gym rat – always on the treadmill, stairmaster, or in spin class – or enjoy outdoor activities like running, biking, swimming, and hiking, you know all too well that your body will eventually plateau if you don’t change-up your exercise routine a bit.
Therefore I’d like to introduce you to five new exercises that are really popular at gyms across America right now. Perhaps you’ve seen these classes or activities advertised at your gym – my advice would be to try something new today and workout outside the box!
1. Belly Dancing – While some of you hardcore athletes may scoff at the idea of belly dancing being on this list, you should know that this form of rhythmic dancing will do wonders for improving your core strength. I had the opportunity to take a belly dancing class at my gym and it was an amazing experience. The flowing movements and attention to detail (it’s not easy!) makes this a great workout. There are also many exercise dance DVDs out there that incorporate belly dancing – my favorite is Himalayaa’s Bollywood Booty video. It’s a great home workout that builds not only core strength but also confidence in your body!
2. Zumba – Zumba is taking over America by storm! These classes are so popular at my gym that I just had to try one. This is a fun, intense fusion of exercise-meets-dance based on Latin music such as salsa, merengue, reggae, and other styles. Again, for you skeptics who don’t view dancing as quality exercise, please note that one of the advantages of this class is the ever-changing dance styles, which alter the workout between fast and slow movement intervals. Zumba also incorporates toning with light weights while you’re dancing for a great resistance workout.
3. Tonga – I love Tonga classes because they infuse two important elements of exercise that I think get left out most often in favor of cardio: yoga and resistance training. Combine toning + yoga and you get Tonga! At my gym, Tonga classes are half yoga and half toning, with a 30 minute session of yoga followed by 30 minutes of yoga-inspired strength exercises using light to medium hand weights. If you can’t find a Tonga class near you, you can create your own version of Tonga by doing light weightlifting following your yoga practice.
4. Kettlebells – Kettlebells have become really popular in the past year at most gyms and are a staple among personal trainers. Kettlebells are heavy metal weights that look like a large ball with a handle, and can be used to swing and move in directions that traditional dumbbells cannot be moved. There are many great exercises to incorporate with kettlebells, including this kettlebell workout from Women’s Health Magazine.
5. TRX – Maybe you’ve seen trainers at your gym working out with groups of people using hanging suspension straps from the gym’s ceiling… That’s TRX! TRX uses these suspension bands similar to the way one would use tube resistance bands – but to a much more intense degree. With proper usage and instruction, TRX can be a great workout to build strength, core stability, balance, and flexibility. Using resistance from the TRX straps and your own bodyweight, there are various exercises to try. I see trainers at my gym incorporating the BOSU with TRX for balance as well as building core strength and stability. Look for TRX classes at your gym this Summer!
Five Nutrition Summer Upgrades: Simple Substitutions to Improve your Diet!!
19 Jun 2010 Leave a Comment
in Nutrition, Wellness/Health Tags: Agave Nectar, Greek Yogurt, Stevia, Whole Grains
It’s Summer time: there’s heat, humidity, and it’s time to bring out the sandals, swimsuits, and skirts. Yet amid dreams for a beach bikini body, there are weddings, graduation parties, late-night bonfires and drinking, and a whole host of other obstacles to tamper with our perfect bodies and Summer diets.
These days, the extreme diets that focus on the elimination of certain foods rather than taking everything in moderation are unhealthy and often leave the dieter guilty, frustrated, and unsatisfied about what they “can’t” eat. Instead of focusing on a “diet” this Summer, I’ve thought of a few “upgrades” that you can apply to your current eating regimen to make it just that much healthier. By making a few simple substitutions and taking small steps toward better health and nutrition, you’ll feel better about yourself and how you look for Summer.
1. Upgrade your Bread Products to Whole Wheat and Whole Grain. This is a big substitution. We all know that refined and processed grains like white bread, crackers, and white rice often get a bad wrap. Most extreme fad diets tell you to cut out grains completely, but this can actually be unhealthy when practiced long-term. Instead, substitute whole grains for all the bread and cereal products you use; the fiber in whole grain cereals is excellent for filling you up, regulating digestion, and improving your cholesterol if it’s high. You can find whole wheat products for breads, crackers, and pasta – just be sure that the first ingredient is listed as “whole wheat”. Also, brown rice is an excellent substitution for white rice.
2. Upgrade to Fresh or Frozen Fruits and Vegetables. While eating produce of any kind is commendable, you can eliminate a lot of unnecessary salt and sugar if you leave the canned fruits and vegetables on the supermarket shelves. While fresh produce is ideal, frozen produce offers just as many nutritional health benefits as fresh produce plus it doesn’t spoil as quickly. Aim to eat at least 5 servings of fresh or frozen fruits and vegetables per day, and eat a variety of colors.
3. Upgrade your Sugar to Stevia or Agave Nectar. It’s an age-old question: do you use table sugar or artificial sweeteners made of sketchy chemical additives? While many individuals cut out sugar to lose weight or feel healthier, I still have a problem with sugar substitutes. Stevia, a plant from South America, is exponentially sweeter than sugar but without any of the calories. It’s worth a try if you want to cut back on added sugar but aren’t interested in chemical sugar substitutes. Agave nectar is another substitution for sugar that can be used in baking. Unlike artificial sweeteners, Agave can still undergo the Mallard reaction (or the browning effect commonly used in baking), but it has a lower glycemic index than regular sugar, making it popular among individuals interested in healthier and more natural eating.
4. Upgrade your Sugary Soda Drink to Water. While it may seem like such an unreasonable substitution at first, I truly believe that one of the best things you can do to improve your nutritional health is to cut out soda and sugary “juice” drinks from your beverage list. At first you may want to transition to diet versions of your favorite soda or juice drinks, but again you’ll encounter artificial sweeteners. Water is such an important staple of your diet, and most individuals don’t drink nearly enough water per day. I have found that while replacing soda with water can be challenging at first, it is totally worth it. I always carry a water bottle with me so that it is always accessible and I don’t go for a soda instead. You can add a little bit of lemonade, limeade, or even just a splash of lemon to your water for enhanced flavor, or you can drink it as nature intended.
5. Upgrade your Dairy Products to Low-fat or Fat Free. Dairy products are an important part of your diet due to the vast amounts of important nutrients that they contain: protein, calcium, phosphorus, and many other essential vitamins and minerals. However, milk and dairy products – just like bread – often get a bad reputation due to their high caloric value and (sometimes) high fat content. Yet you have the ability to make smarter dairy choices by selecting low-fat or fat-free options for almost all the dairy you want to consume. From milk to cheese to yogurt, there are fat-free (or skim) versions available. One of the best substitutions I’ve made this summer is the transition to fat-free Greek yogurt. With almost 3 times as much protein, no added sugar (or artificial sweeteners), and NO FAT, Greek yogurt is deliciously thick, creamy, and fulfilling. I urge you all to try it as a summer snack.
These are just a few simple ways that you can upgrade your diet this Summer and make healthier, more nutritious choices while still enjoying the things you like. Before you know it, these substitutions will become so natural to you that you won’t think about going back to soda, white bread, or whole milk. If you make small steps to improve your diet, you’ll feel great – just in time for Summer!
How Fit is Your City? ACSM Ranks Washington, D.C. as #1 Healthiest City in America
15 Jun 2010 Leave a Comment
in ACSM, Exercise, Wellness/Health Tags: Healthiest Cities in the US, Western US
The American College of Sports Medicine (ACSM) recently published their 2010 list of the fittest major cities in the United States. The full list ranks 50 major metropolitan areas in America – where does your city fit in with fitness?
The ACSM has listed the following cities as the top ten healthiest in the United States: Washington D.C., Boston, Minneapolis-St. Paul, Seattle, Portland (Oregon), Denver, Sacramento, San Francisco, Hartford, and Austin.
I found this list to be rather surprising. One would think that the healthiest cities would be those that mirror the lowest obesity rates in the country, meaning that Colorado and states on the West Coast would make up the entire list. While Western cities did account for 70% of the top 10 list, there were three East Coast cities (#1 Washington D.C., #2 Boston, and #9 Hartford, Connecticut ) that made it into the top ten.
According to the press release from ACSM, ”characteristics of the D.C. area that helped it achieve the top ranking are a relatively low smoking rate, a higher-than-average percentage of folks eating the recommended daily serving of fruits and vegetables, and lower-than-average rates of chronic health concerns such as obesity, asthma, cardiovascular disease and diabetes.”
The press release also goes on to say that “D.C.-area residents also use public transportation regularly, meaning they are likely to walk to and from their places of work or transit stations. Also, the area of parkland as a percentage of the city’s land area is significant, providing residents with lots of space to run, bike, play sports or take a leisurely walk.”
ACSM ranks metropolitan areas based on their AFI – or American Fit Index – which takes into consideration access to healthcare, health insurance coverage, education, parks and recreation systems and programs, prevalence of chronic disease (such as cardiovascular disease, cancer, and diabetes), public policy dedicated to healthcare and prevention, and economic situations.
Not surprisingly, the three largest cities in the U.S. did not place so well on the list, falling in the middle: #21 New York City, #33 Chicago, and #38 Los Angeles. Since there were many factors regarding economic conditions – such as health insurance and access to healthcare – it is no wonder that these larger cities, with higher unemployment rates, could result in lower numbers on the fitness index.
The lowest cities ranked on the list were New Orleans, Houston, San Antonio, Indianapolis, Las Vegas, Louisville, Detroit, Memphis, and Birmingham, with Oklahoma City ranking last. These cities have traditionally higher rates of obesity and high unemployment rates in the recent economic climate.
Regardless of where you live, you can make the most out of your health and fitness goals by following the tips below. While it may be inspiring to those of you residing in one of the top ten fittest places in America, do not be discouraged if your city ranks at the bottom of the list. Here are some tips for staying healthy despite your living conditions.
1. Take advantage of annual medical physicals and preventative healthcare. If you are insured, make sure to visit your doctor annually and follow through with any preventative measures he or she may suggest for your age group
2. Use your environment to your advantage. Bike along forest trails, climb mountains, stroll along the beach, run along the city streets, kayak in the river, or walk your dog at the park. Utilize whatever you can in your environment to get and stay active – whether you live in a bustling city, a small rural town, a mountain village, or down by the beach.
3. Eat a healthy and nutritionally-balanced diet. You are what you eat, and you have the power to control what you consume. Your diet and body weight play a major role in the onset of chronic disease such as – but not limited to – cancer, diabetes, metabolic syndrome, cardiovascular disease, and hypertension.
Learning to Let Go… kind of…
27 May 2010 Leave a Comment
in Colorado, Environment, Snowboarding, Travel, Wellness/Health Tags: Boyfriends, Breaking Up, Durango Colorado, Emotions, Independence, Traveling
So I’m back from my roadtrip to Colorado, and I have to say that – hands down – this vacation was exactly what I needed. I traveled with one of my best friends to visit this gorgeous state and see my ex-boyfriend, who just moved there 2 months ago. It was an interesting experience, to say the least.
While we traveled to Denver, Boulder, and Colorado Springs, I fell in love with the little town of Durango, nestled in the San Juan Mountains in Southwestern Colorado. I have never encountered nicer people and a more tolerant atmosphere. Everyone I met was active, polite, and had a general aura of happiness. I spoke with one store owner (for about an hour) about Durango, and she explained that it must be the environment. Like most of Colorado, Durango gets 300+ days of sunlight, and year-round access to the mountains and Animas River. In the summer, the town is filled with mountain bikers, hikers, and people rafting, tubing, and kayaking in the river. In 
the winter, Durango is host to some of the best snow for snowboarding, skiing, snowshoeing and other various winter sports.
I was happy to see that Nick was well-adjusted to life in Durango. There is a great skatepark in town, as well as a BMX track and many places to go dirt bike riding. I also know that he will have a ton of fun snowboarding (which is a passion for both of us) in the winter. One winter, Durango got over 10 ft of snow in one night. Another time, Durango was “closed off” from the rest of the world; the snow was so bad that the mountain passes that lead in and out of the town were closed and no one – including trucks carrying food and supplies – could get in and out. Durangoans explained that you should always stockpile for the winter.
But in a way this appeals to me, to be locked in to my own tiny community. I loved the mountains, and I absolutely love snow. While I liked Boulder and Denver, I felt more at home and relaxed in Durango. This also could have been because of the company I kept while there, since even in a strange new town I felt so comfortable because I was with Nick. Maybe that’s what made the town feel so much like home.
But I also learned that it’s time for me to move on, and to let go of the past. I have a lot to work on – I need to feel happy and satisfied with myself, with or without him. While I have finished school, I still need to complete a Dietetic Internship and move forward toward my dream of becoming a Registered Dietitian. This summer I am doing so much … I am taking Spanish conversation classes, doing a social media nutrition writing internship with Rebecca Scritchfield, and I am pursuing ACE group fitness certification. I am also getting back into yoga and running on a more dedicated level. If all else fails, and I don’t get an internship, I think I am going to pursue yoga teacher certification. Maybe one day I can open a yoga studio in Durango and truly be at peace – with the mountains, the sunshine, and the snow.
We shall see.
How to Stay Healthy and Fit (and Sane) During a Road Trip
13 May 2010 Leave a Comment
in Colorado, Nutrition, Travel, Wellness/Health Tags: Fast Food, Gas Stations, Healthy Eating, Road Trips, Traveling
It’s already May… Summer is soon approaching… the thunderstorms are rolling in, you’re taking finals or maybe even graduating from college this semester, and that can only mean one thing… Summer Vacation! Some of you might be staying home and working, traveling with family or friends, or planning day trips to the beach or whatnot. For me… this means Road Trip season!
On Monday my good friend and I are leaving for Colorado… Chicago >St. Louis > Denver and beyond… we’re stopping through Denver, Boulder, Colorado Springs, Durango, and possibly Santa Fe, NM before heading back to the midwest. This will come out to approximately 10 days of fun and couch surfing at friends’ places and 3000+ miles of driving.
Vacations alone can be stressful and total saboteurs of your health and fitness routine… but don’t fear – there are plenty of ways to stay healthy, while being sane about it, on your road trip. Starting off with food…
Be smart about the food you bring from home
During a road trip you’re going to spend a lot of time in the car. You’re also going to spend a lot of money on gas, so many of you might want to bring your own food to reduce costs. If you do this, remember a few things.
1. Don’t bring anything that will spoil. This includes dairy products like yogurt, cottage cheese, or string cheese. Sure, it might last for a little while, but with the rapid growth of bacteria on warm dairy products, you can never be sure. And the last thing you need during a road trip is food poisoning. Also be weary of mayonnaise-based salad sandwich fillings, such as egg, chicken, or tuna salad sandwiches. Mayonnaise can also spoil fairly quickly, leaving you very sick to your stomach.
2. Think about nutrition. Pack things that are nutritious, instead of products that contain empty calories (sodas, sugary candies) or products that are calorie-dense without offering much nutrition (chips, cookies, and the like). You’re going to get tired from driving or even sitting in a car for long periods of time, so be sure to pack snacks that will energize you, such as fruits that won’t spoil (apples, bananas, oranges, plums, peaches, and grapes), nuts (almonds, walnuts, pistachios), and home-made snack mixes such as trail mix or a granola, dried fruit, and nut concoction.
3. Don’t forget to stay hydrated! You’ll want to make sure you pack water or healthy drinks with you, but also be careful not to drink too much… or you’ll be stopping for bathroom breaks fairly often. Be sure to drink plenty of water the day before, and to drink moderately throughout the trip… sitting in a stuffy car can dehydrate you if you’re not smart about drinking your water.
Be choosy about the food you buy on the road
Unless you seriously plan ahead, chances are you’re not going to pack enough food for the duration of your road trip… and what about on the way home? At some point you’re either going to get sick of the bananas and almonds or you’re going to stop for some fast grub.
1. Be careful at fast-food restaurants. All too often on a road trip, you’re going to want to find the quickest meal possible, and this will probably mean rolling through a McDonald’s or Burger King off the highway. Just be sure to select items carefully, paying attention to the quality and quantity of what you eat. Gobbling down a super value meal will not only totally destroy all the hard work you’ve done in your comfortably-at-home life, where healthy foods are at your disposal, but it will also make you very tired and drowsy for driving. Stressing out your digestive system with a huge, salty, fattening meal zaps a ton of your energy, which is not convenient for driving long miles on the open road. Stick to light items, like side salads, baked potatoes, veggie burgers or veggie sandwiches, or – if you must have fries – a small serving.
2. Choose wisely at the gas station. Picking up snacks at the gas station is all too tempting… There are aisles and aisles of candies and snacks that look so good after you’ve been on the road for a while. Especially if you’ve been driving through Kansas or Nebraska and are totally bored with the scenery. But beware, also, of the effect that these foods will have on your body and the remainder of your drive. Avoid high-salt and high-fat foods, as well as sugary sodas, energy drinks, or candies that may an instant pick-me-up but later make your blood sugar crash. If you want a snack at the gas station, look for fresh fruits (many around here offer apples and bananas), salt-free almonds or other nuts, and maybe a granola bar or power bar if you’re craving something candy-like but want nutritional value.
How to trick yourself into exercising while on vacation
So now that you’ve reached your destination(s) after a long and boring drive, it’s time to think about when and how to exercise. For some of you, it might be the last thing you want to think about. Of course this is your time to relax, but putting in a little workout here and there will make you feel healthier and happier during your vacation (remember the endorphins…) and won’t make you feel like a total failure once you return home to reality.
1. Take advantage of physical activities in your environment. Whether you’re vacationing near the mountains, at the beach, or in a major city, take advantage of activities around you. Enjoy the natural beauty of the mountains or a national park by hiking or mountain biking. Explore canyons, rivers, and streams by canoeing or kayaking. Run on the beach at sunrise – there’s almost nothing more enjoyable than that! Take public transportation and walk when traveling in the city to sightsee or go shopping… a stroll in the city, park, or beach will do you good.
2. Use your hotel’s gym/weight room. Most hotels these days cater to us fitness fanatics. Sure, the gym may be small, with one or two treadmills and a few sets of weights, but take advantage of it when you can. Even if it’s just a power circuit for 30 minutes, kick it up a notch. Doing high-intensity cardio, even for a brief half-hour, will jumpstart your metabolism for the day and keep it revving.
3. Don’t forget to pack your bathing suit! Make sure to take a swim in the ocean, the lake, or the hotel’s pool if you don’t feel like doing a traditional cardio/weight routine. Swimming is one of the best exercises you can do for your body, and it’s relaxing as well as low-impact, so it’s sure to be the perfect workout for your vacation.
By all means, have fun and enjoy your time away from work, school, and other commitments while you’re on vacation. But don’t let the excuse of a long road trip and being away from home wreck all the hard work you’ve put into eating right and staying in shape!
My name is Christine and I am passionate about nutrition, exercise and wellness! Read more about me in the "About" section of this blog and check out my other pages!
