Month: December 2015

‘Twas mere weeks before Christmas and all ‘cross the land, party invites arrived and all health goals got canned.

“But wait!” said a voice, “You don’t have to surrender. You can go to those parties, just not on a bender.”

“Here’s what you do,” the voice then continued: “eat something small before reaching the venue.”

Is it really that simple, you wonder each season? Could a pre-party snack keep your “splurge” within reason?

Enough with the rhymes! But there’s more to debate: should you eat before parties for a healthier fate?

THE PROS

As a dietitian, I hear it from my colleagues all the time: don’t go to a party hungry! Our ability to turn down temptation is dramatically compromised when hunger prevails, so skipping meals leading up to a big feast can often backfire.

Just recently, in fact, I had a client recount a situation where holiday travels took longer than anticipated, and by the time she arrived at the celebration, she was so starving that she ate less nutritious foods that she would have normally declined. She was so desperate for food that she wasn’t thinking about health; she was only concerned with getting something, anything, into her stomach.

To avoid falling into that same situation, health professionals argue, eat a small, healthy snack right before leaving for a holiday party. A bowl of oatmeal is an oft-made suggestion. The fiber will help regulate your blood sugars so your judgment won’t be clouded by hunger when you arrive at your destination. Another common recommendation is Greek yogurt, as the protein can help you feel satiated and less “munchy” or “picky” at the party.

A lot of this advice stems from research on chronic food deprivation, which has indeed shown significant emotional, psychological, and even physiological changes brought on by long-term calorie restriction. Such situations can lead to strong preoccupations with food and a propensity to binge eat even after healthy weight and nourishment have been reestablished. Brief periods of food deprivation can trigger overeating in humans and animals, too. Long-term dieters, who also engage in food deprivation (though to a less severe degree, generally), show a unique tendency to overeat calorie-dense, “unhealthy” foods after being given a small taste. This could, in theory, prove problematic to anyone trying to watch their weight at a holiday party where such foods abound.

THE CONS

Perhaps my favorite argument against this popular piece of advice comes from Michelle May, intuitive eating guru, who likens eating before a party to maxing out your credit cards before going shopping. From her perspective and experience, eating before a party doesn’t generally lead to eating less at the party; it just puts you at risk for eating even more and feeling sickeningly stuffed.

In a small study looking at breakfast habits specifically, researchers found that normal weight college students who are told to skip breakfast wind up eating fewer total calories, not more, for the day. This shows that some individuals may actually do just fine arriving at a party on an empty stomach.

Lastly, some argue that it’s not so much the parties themselves, but all of the little, mindless bites we take here or there that really undermine our health and weight goals. There are advent calendars, leftovers for days, gifts, treats left out at work, and so many other tastes of things we hardly even register taking; and we could stand to focus on those more and the occasional social gathering less.

THE BOTTOM LINE: FIT, BUT…

You have to know yourself to know how you will respond in this type of situation.

If you’re the kind of person who only eats when hungry and isn’t tempted by a buffet unless your stomach is rumbling, then yes, have a healthy snack before heading out. An apple with almond butter, a few hard-boiled eggs, or even full-fat Greek yogurt (that combo of fat with protein helps with satiety) can be enough to take the edge off. Avoid high-sugar, processed snacks, which risk spiking and crashing blood sugars and can have the opposite of their intended effect at the party.

Most people, however, tend to mindlessly munch regardless of hunger and will eat until physically stuffed. If that sounds like you, snacking beforehand may just lead to more discomfort at the party. Instead, eat nutritious meals earlier in the day as usual, but then cut off the eating a few hours before the festivities begin. The goal is to feel ready to eat but not completely starved by the time the food is served.

Remember, food is fuel. An overflowing tank is just as unfavorable as an empty one, so listen to your body and experiment to see which tips and tricks work for you.

Matt L. Stephens, a journalist for the Coloradoan in Fort Collins, Colorado, can’t believe the transformation Justin Hansen has made. 

Seven years ago, Stephens went to a Colorado State football camp for high schoolers and talked (well, tried to talk) to the 16-year-old. It was a favor to his parents Thomas and Kara Hansen. They hoped he might help their son earn a college scholarship. 

Justin wouldn’t look Stephens in the eyes and getting him to talk was agony. He’s a big guy at six-foot-five, not out of the ordinary for a defensive lineman. But he also has Asperger’s, a condition on the autism spectrum that hampers empathy and communication skills. 

It accounted for his uncomfortable behavior that day. 

Now, talking to Stephens for the first time in years, Justin (who did get that scholarship to Colorado State) shook his hand and looked him directly in the eye. Stephens even had to cut off the young athlete’s chatter at one point. The change has been remarkable, and Justin and his parents attribute it to football and the supportive program at Colorado State. 

It’s a far cry from his younger years.

Justin was always a big kid, but his size didn’t stop others from noticing his behavior. It didn’t stop bullying. His fashion choices (basketball shorts, t-shirt, and high tops worn every day), unkempt hair, and withdrawn personality made him a target for other kids. 

Justin had a few close friends–but not many. He would have been perfectly content to pass his days in the basement with his best friend Cole. However, Thomas made him play football. At first, he hated it. He hated practice and his coaches, and he thought Thomas was being unfair. It turns out that his father knew what he was doing, though. 

After a while, he started to like football. He was good at it, and it provided a way for him to unleash his frustration. 

“From the initial parts, my dad believed in me a lot more than I did,” Justin told the Coloradoan. “There have been a lot of people who didn’t believe in me. That problem is not unique to me. There are a lot of people with my condition who are told they can’t do something. But with the help of my supporting family, I’ve been able to reach great heights, almost the highest a football player can go. I’m still surprised to this day how far I’ve come.”

Even though his parents were excited about the opportunity at Colorado State, Kara worried about her son. She wouldn’t be there to take care of him. She also worried about how he would deal with his teammates and the coaching staff.

Admittedly, there were some rough patches in the beginning. Justin’s grades weren’t fantastic, and he had trouble managing money. That could be said of many college freshmen, though. After that year, he got things under control.

As for interacting with the team, Kara really didn’t have much to worry about. His teammates were exceptionally supportive. By junior year, they convinced him to go out with them on the weekends and socialize. Jim McElwain, one of his coaches, always had an open door and would invite Justin to stop by and talk. These seemingly small actions meant a great deal. 

Justin benefitted from the supportive environment, and it helped him make some positive changes. 

“CSU gave him a purpose and built up his confidence with what he’s been able to accomplish,” Kara said.

Justin hopes to accomplish much more, too. He wants to play in the NFL, even if it’s just on a practice squad. Stephens asked what he would do if that didn’t happen. The answer was a bit surprising for someone with Asperger’s. 

“I know this is going to sound cliché,” he said. “But I would like to go somewhere and meet people. I’m not sure what kind of job that would be. Socializing took time to develop. Talking to people could be very difficult. Like all things, social skills take practice. After sharpening my skills as an athlete, I’d like to sharpen my skills as a person.”

As Justin continues his journey, he has message for young people:

“People face great challenges in work, love, leisure. I want people to remember to never give up, to keep an open mind. Don’t get discouraged, because you never know what the future may hold for you. There are always new possibilities. Please don’t give up.”

Anyone who knows me knows that I’m a diehard, born again, trail runner. Sure, my running roots were planted under the asphalt, but once I discovered the fun, the muddy challenge, and the feeling of primal freedom that I experience on the trails, I never looked back.

Well, with the exception of the occasional road race, that is.

Regardless, I share with you the above disclaimer in order to admit that I might have a slightly biased opinion when I say that trail running is far superior to road running.

Or, at least some of the time it is. And here’s why:

You can forget boredom.

You know that 5K road loop through your neighborhood like the back of your hand. You know every cookie cutter house, which neighbor doesn’t trim their bushes and instead lets them hang over the sidewalk obstructing your path, and where the potholes are located that you need to avoid. This is great if you plan to run blindfolded, which hopefully you are not. But let’s face it, that same route can get pretty boring and monotonous when done day after day.

Trails, on the other hand, offer constant adventure. Sure, the layout of the actual trail itself doesn’t often vary, but the trail condition will. Leaves? Mud? Streams that are crossing trail? Snow? It’s all there on any given day. And you never know what kind of wildlife you might see (or run away from) out there. Every trail run is like a mini-adventure.

Which brings me to my next point:

Trails are more fun.

Running down a long, steep, paved road can actually be quite painful, the pounding aches in your feet, knees, and hips. Running down a long, steep, windy trail full of rocks and roots can be terrifying and exhilarating…and really fun. You’ll feel like a little kid again as you sprint carefree through mud puddles and carefully (…or not so carefully) hurdle downed trees. Trails are nature’s playground, and we all need to channel our inner child from time to time.

There’s no traffic.

Are there any runners out there who actually enjoy inhaling car exhaust as they are gasping for oxygen? Or how about the constant paranoia that comes with trying to avoid distracted, texting drivers? And let’s not forget the angry motor vehicle operators who seem to think they own the road, and make it a point to let you know that runner’s don’t belong there?

The answer is no. No one likes these things. And out on the trails, you don’t have to worry about cars, exhaust, distracted, or disgruntled drivers. Maybe an occasional disgruntled squirrel, but chances are low that a tossed acorn will cause any permanent damage.

Need to find a bathroom?

There’s one right over there. And there, and over there too! They’re called trees…and they are everywhere. Lowbrow? Perhaps. But it’s true. Just be sure to use appropriate “going in the woods” etiquette (yes, there is such a thing!) to ensure the integrity of the trail, protect the environment and wildlife, and prevent any fellow runners from accidentally coming in contact with your waste. Gross.

Trail Runners are more laid back.

Sorry road runners, it’s true. But, in my experience, road runners are often very focused on a specific goal, be it a PR or a Boston qualifying time, both in racing and in training. Their focus is often so intense that they may seem introverted and sometimes even abrasive. Now, that’s not to say trail runners aren’t also focused on goals, but they seem to care much more about enjoying the experience of their run or race rather than the time it takes them to finish. For example, during my very first 50-mile race, the lead runner of the race actually stopped to ask how my race was going, as he knew it was my first ultra. How incredibly welcoming is that?

Trails are good for you.

All subjective opinions and jokes aside, trail running can be incredibly beneficial, even for you road runners. From building strength, to stability, to an alternative type of interval training, and proprioception training, trail running is good for ALL runners, road, track, and trail alike.

Now, I’m not telling you to ditch road running. You can enjoy your smooth terrain and I’ll enjoy my rocky one, and I promise we can live together in perfect running harmony. But I am saying that if you ever need a change of pace, or need to find a way out of a training rut, or simply want to avoid running burnout… hit the trails. You won’t regret it.

Modern science has given women the opportunity to expand their fertility window, but is the procedure worth the investment of mind, body, and spirit? Statistics show promising results while women tread the murky waters of prolonging procreation.
A large part of my practice is made up of women approaching their childbearing years. While a woman’s biological clock may be set to a later time than it was several decades ago, she is still at risk for missing her best fertility window if the timing isn’t right for having children when she reaches this point of her life. The topic of egg freezing is becoming quite commonplace with conversations happening openly in a variety of settings. In a recent NPR report, the issue of egg freezing was explored as part of a series on the changing lives of women. In the piece, the reporter stated that “there are more and more women who find themselves in a situation where they may potentially benefit from having their eggs frozen.”
In July of 2015 Time magazine did a story entitled “What You Really Need to Know About Egg Freezing”, and Apple, Facebook, and Intel have all announced that they would cover egg freezing in their employee health plans. According to the data obtained from the Society for Assisted Reproductive Technology (SART), 5000 women froze their eggs in 2013 and the fertility marketer EggBanxx estimates that 76,000 women will freeze their eggs in 2018. So far 5,000 babies have been born from frozen eggs.
The most common reason women report for freezing their eggs is the insurance that comes with doing it. Knowing that [linkbuilder id=”6461″ text=”having a baby”] will be a somewhat viable option regardless of finding a mate offers a sense of relief and takes the pressure off of the women whose window of opportunity is closing. The women that I have spoken to feel a sense of relief and empowerment around taking control over their own ability to have children, but they also express grief around the reality of it. These are not the circumstances they imagined, and their ideas and fantasies of motherhood are being re-evaluated as part of this process. One woman I interviewed said,

“I’ve had to consider that I will be an older mother than I’d hoped, and my general fantasy (that was taught to me as a child) that I would grow up, go to college, fall in love, get married and buy a house and have a baby has been totally interrupted. When I chose to freeze my eggs, I had to acknowledge that my life was not at all like the fantasy I’d been taught. There’s been grief around that.” – T.H.

It’s important to acknowledge that freezing one’s eggs is expensive with one round costing $12,000 making it financially impossible for most women. This can lead to feelings of resentment around having a time limited child-bearing window, and frustration about the financial barrier that makes it impossible for them to fulfill their dreams of having a child. One woman I interviewed shared this:

“I am bummed that freezing eggs isn’t really addressed when we are younger. My general doctor (female) and I joked about opening a small loan business for female professionals who have put career and academics in the forefront but whom still want to have children when the time is right and not just because biology works against us.” – C.J.

Pros

Egg freezing offers peace of mind and a sense of relief for women who are deeply concerned that they would not have the opportunity to have children. It also gives them the space and time to choose a partner for reasons other than wanting a child, as opposed to weighing every partner against a time clock. Women who are anxious about their fertility may come across as desperate or in a hurry so knowing that their eggs are safely preserved can help them to relate to a potential partner more authentically. The ability to freeze her eggs gives a woman a sense of power and level of control over the path of her life she may not have without this option.

Cons

The egg freezing process is expensive and physically demanding. With 2 weeks of hormone shots, side effects, and invasive surgical procedures being part of the journey, egg freezing can be far from romantic. It can also require multiple attempts, and there are never any guarantees for results. There can also be some difficult feelings that come up around doing the procedure that are both natural and a byproduct of hormone treatments. Shame, guilt, and low self-esteem can surface around the idea of having to go to these lengths to have children; particularly if she has to explain this choice to someone she is dating.
Egg Freezing is a fit.
As long as women do their research and approach the process with realistic expectations, egg freezing is a very viable option. There are also many women who are ambivalent around having children. For these women, the option to freeze eggs opens up a whole new opportunity for extending their decision. However, it’s important to note that this process is not for everyone, and researchers caution older a woman to be less optimistic as fertility declines. It’s also an arduous process that can invoke many unexpected emotions, particularly if it doesn’t work, so seeking support and counseling throughout the experience is highly recommended.

Travel can often be incredibly invigorating for the mind, body, and soul, giving us a chance to escape normal life for a while and visit some truly beautiful and exotic destinations. On the other hand, while on the road we often find ourselves exposed to a wide variety of ailments, some of which have the potential to completely ruin a trip. Here are some of the most common travel bugs that you might encounter, and the best ways to treat them.

Diarrhea

Nothing can ruin a trip faster than the dreaded “Delhi belly” or “Montezuma’s Revenge” as it is known in some parts of the world. Usually contracted through drinking contaminated water, traveler’s diarrhea can be incredibly debilitating, draining the body of strength and energy. The best option is to try to avoid it altogether by drinking only bottled water, avoiding any contact with water from the tap, and even being careful not to swallow any in the shower as well. But if you do become sick, be sure to stay hydrated, use an anti-diarrheal such as Imodium, and get plenty of rest. If the condition persists, you may need to use antibiotics to knock out the bacteria in your body.

Sunburn and Heat Stroke

Other common illnesses that travelers can experience include sunburn and heat stroke, both of which are due to the over exposure to the sun. Sunburn usually results in hot, very sensitive skin that can be painful and make you feel extremely uncomfortable. It can also lead to a fever, but is otherwise more annoying than dangerous. Heat stroke, on the other hand, can be much more serious, sometimes leading to exhaustion, dizziness, rapid heart rate, difficulty breathing, nausea, and even loss of consciousness. You can avoid either condition by limiting your exposure to the sun, and avoid being too active in excessive heat and humidity. Staying hydrated can help too, and a cold shower or bath can be beneficial in reducing the symptoms. When treating sunburn, cooling lotions and ibuprofen can help lower skin temperatures as well.

Sore Throat

Long flights mean lots of recycled air in the cabin of your plane, not to mention a greater potential of exposure to a virus being carried by another passenger. This can often lead to a sore throat, runny nose, or other conditions that are similar to the common cold. While this isn’t the kind of ailment that is likely to ruin your vacation, it can make things less than ideal, causing you to feel under the weather and not get the most of your travel experience. Be sure to drink plenty of fluids, get some extra rest, and use ibuprofen to help manage any lingering soreness. Throat lozenges can help be soothing too.

Food Poisoning

Another common ailment that can strike at home or abroad is food poisoning. Generally caused by contaminated food, this is one affliction that is tough to avoid as it can happen just about anywhere. You can limit your chances of exposure however by eating at finer establishments, ones that come highly recommended, or have good reputations. Definitely avoid places that look unkempt or poorly maintained. Once again, staying hydrated can help ease discomfort, but generally the symptoms (nausea, diarrhea, vomiting, etc.) will subsist over time. Until they do, stick to a simple, bland diet, and don’t exert yourself too much.

Insect Bites

While insect bites are not uncommon in most part of the world, some are much more dangerous than others. For instance, mosquitoes in many developing countries carry malaria and yellow fever, both of which can be potentially life-threatening. If you’re traveling to a part of the world where this is a concern, be sure to research ahead of time the risks you’ll face, and get the proper medications and vaccinations prior to departure.

Also, wear clothing that covers most of your body, and apply insect repellent when visiting particularly difficult places. Other bug bites and stings can usually be treated with topical ointments or even rubbing alcohol, but extra steps are needed to protect yourself from more dangerous threats such as these.

As you can tell, the best way to enjoy the perfect travel experience is to avoid getting any of these illnesses at all. But since that isn’t always easy to do, hopefully these suggestions for how to treat the particular ailment will come in handy should the need arise. The best bet is to get as much rest as possible, drink plenty of water, and don’t over exert yourself. Before you know it, you’ll be back on your feet and back to enjoying your adventure.

Treadmills. You either love them or hate them. And most runners…well they hate them. With a notorious nickname like “dreadmill,” there is no denying that treadmills have a pretty bad reputation in the running world. 

But why? 

Well, for one, the time spent on a treadmill can be painfully monotonous. When running outside you get to take in the sights, whether it be a bustling city street or a calming stream next to a peaceful trail. But on a treadmill, you take in one sight: the walls that surround your treadmill. If you’re lucky, you’ll get in some always fascinating people-watching at the gym, or catch up on some missed TV shows or movies. But for the most part, treadmills take away the sense of freedom, the almost primal feeling of flying down the trail or streets that so many runners experience outdoors. 

Instead, you feel like you are on a mechanical hamster wheel, putting in a ton of effort yet going absolutely nowhere. 

Now that I’ve completely tarnished the reputation of a treadmill, I’m going to step back and tell you that they are actually not that bad. In fact, there may even be valid reasons to go out of your way to train on one from time to time. I know that sounds like running blasphemy, but hear me out. 

They Are Available 24/7

Well, this assumes you have a treadmill at home or belong to a 24-hour gym. But the point is, treadmills are mighty convenient. The long list of things you no longer have to worry about includes: finding a babysitter, the weather, hitting the roads before dark, safety considerations when running alone, traffic…the list goes on and on. A treadmill gives you a safe, warm, dry, and always available running option. So you can cross those excuses off of the list of why you were going to skip your run. 

Need Hills?

A treadmill can give them to you. Believe it or not, there are places in this world where you can run 20 miles and never climb more than 15 feet. ( I can vouch that the coast of South Carolina is one of them.) Running up hills can be a fantastic workout, as it helps increase leg strength, cardiovascular endurance, and overall speed. And if you are training for a race that contains a lot of hills, it is imperative to replicate the hilly course during your training, or chances are you will end up miserable on race day. (I can also vouch for the “I don’t know how to run uphill” misery from past personal experience.) Most gym-quality treadmills can reach an incline of up to a 12 percent grade or higher. Don’t be afraid to use the incline. 

Run Faster

Though it can certainly be considered a “con,” the fact that treadmills set the pace for you can be a helpful training technique. On a treadmill, you choose a specific pace–typically displayed as miles per hour–and run at that exact speed until you push the buttons signaling you would like to slow down or speed up. Your pace is consistent and predictable. 

Outdoors, you propel yourself forward without the aid of a moving road under your feet, thus your pace can vary greatly at any given time. And when you get tired, your pace typically slows. 

A treadmill forces you to maintain a specific speed for the duration of your run or risk falling off the back. Want to train your legs to maintain a specific pace even when tired? Let the treadmill help. 

Safety

Avoid texting teenagers, disgruntled drivers, lightning storms, rogue dogs, or things that go bump in the night. A treadmill provides a controlled, safe, well-lit environment. That’s not to say you should fear outdoor running, but when in doubt, go with the safer alternative. 

I’m sure some of you are still shaking your heads saying, “I don’t know Heather, I still really dislike the treadmill.” I’m certainly not telling you to ditch your outdoor training plans. Instead I’m providing just a few of the many reasons why you shouldn’t dread the tread…mill.

In the end, it all boils down to attitude. You can dread the treadmill, or you can take it for what it’s worth: an amazing training alternative when outdoor running isn’t available. I am a trail runner at heart, but even I’ll admit that it’s pretty fantastic that we have the technological capabilities to run indoors whenever we want.

So toss those preconceived notions aside: Run happy, whether outdoors or in. 

As a dietician, I practice and preach a healthy and active lifestyle, and I am not a fan of fad diets. I believe your results are a product of the hard work that you put in. If you want to lose weight and get healthy, why wait until the new year to make the change? Start now with these six tips:

Don’t Wait, Get Started Now

Don’t wait to get started on a healthy and active lifestyle. We only have one body, and it’s never too early to make a change for the better. You know how the saying goes, “you are what you eat.” Take the initiative and start today on the road to being healthier and feeling better.

Small Changes Lead to Big Results

Make small changes now instead of waiting until the new year. If you’re not in the right place in your life to fully commit to adopting a healthy and active lifestyle, one or two small changes can still add up to big changes down the road. For example, if you don’t eat any fruits and vegetables currently, you don’t have to jump right in and start eating five servings per day–this kind of dramatic change may set you up for failure. Instead, try incorporating two daily servings of fruits and vegetables for the first week, three servings in the second week, and so on.

Numbers Aren’t Everything in Weight Loss

Don’t become fixated on a number. Depending on what type of exercise you’re doing, the number on the scale may not budge after a while. But your body may be making other changes, such as shrinking inches or showing improvement in lab values. A pound is a pound, and a pound of fat weighs the same as a pound of muscle. But if you shrink your fat cells and increase the size of your muscle tissues you may weigh the same amount as before but look considerably different. This is known as body recompositioning.

Results Take Time

Don’t get frustrated if you don’t see results as soon as you would like. Studies have shown that an active, overweight adult can be healthier than a non-active normal weight adult. Don’t judge a book by its cover: Someone may look healthy on the outside but their vital signs and lab values could be worse than people who look overweight or obese but are physically active, eat fresh fruits and vegetables daily, and limit their sodium intake.

Lifestyle Change over Fad Diets

Don’t get caught up in the fad diets and promises of quick results that normally appear around the new year. Frequently these diets are super low in carbohydrates and calories and will make you lose weight, but they don’t teach you how to eat in the real world. Many times when you try to eat out or go off the prescribed meal plan you will gain weight back quickly. Also on some diets you will lose more than just fat and water weight. Sometimes with super low-calorie diets, you may lose muscle (lean body mass), which in turn will slow your metabolism. Once you go back to eating as you normally do, you may end up weighing more than you did before you started the fad diet.

Make it a Group Effort

Why not start now and build your own foundation with friends and family to live a healthier and more active lifestyle? Creating a support system of loved ones will help you get closer to your goals. And this foundation will allow you to help others on their paths to leading healthier lives.