Author: Jessica Serdikoff

Categories
Sweat

The Surf Board That Will Get You Fit, No Beach (Or Sharks!) Required

Dressed in an old t-shirt and workout capris, I hardly looked, or felt, ready for my first surf class. It was morning. The cerulean walls around me called to mind an ocean far more exotic than the Jersey shore of my childhood; the wooden floor was far less forgiving than sand; and the board in front of me felt every bit as unstable as I imagined it would, pressed against a crashing wave.

I did quite a bit of imagining that morning, as it turns out. I imagined the shoreline that we, as a class, pretended to paddle away from, bellies pressed to our individual boards and arms outstretched. I imagined the waves we were told, again and again, to duck dive beneath. I imagined spotting it, eventually: The Wave, looming and promising ahead of us. I popped up onto my board and imagined to ride it. I barrel rolled to one side. The board shook beneath my feet but I stayed grounded. I was surfing!

Well, kind of.

By the end of my first SurfSET fitness class, run by NJ Surf Fitness in Bloomfield, New Jersey, I was feeling pretty good about myself and the workout I had just completed. By the next day, I was wincing over muscles I didn’t even know I had. Apparently Pilates and HIIT don’t quite prepare you for a day of imaginary wave catching.

The SurfSET program, brought to fame and fruition largely thanks to Shark Tank and Mark Cuban, turns modified surfboards into an indoor workout involving both strength and cardio conditioning (only you do it on an unstable platform because, you know, burpees aren’t brutal enough already). As the program’s website puts it, “Imagine combining the cardio benefits of spinning with the strength and versatility of TRX suspension training and fun had in a Zumba class but all on an unstable surface.”

Yikes, right? But also: cool!

Ok, so it’s intense, but is it really comparable to surfing?

I had my doubts when I sat down with Fred Trauerts, the owner of the two-year-old SurfSET studio that introduced me to the program several months ago. According to Trauerts, a lifelong surfer himself, it challenges the body’s stability and balance the same way that actual surfing does, but “you’re not fighting nature, and nature is the biggest part of surfing.” When it comes to the ocean, your body is up against the elements. In a fitness studio, though, there aren’t any actual waves, no matter how vivid my imagination was the morning of my first class, and the circulating air from the a/c is hardly what you’d call an ocean wind.

In other words, I may not be quite ready for something like this, but the skills developed on a SurfSET board can make learning to surf easier in the long run.

It’s also a lot of fun.

Too often we overlook enjoyment when selecting an exercise program. We want to know what burns the most calories, what will give us Channing Tatum’s abs or Beyonce’s behind. Obviously, it’s important to find an effective workout, but finding one that is fun to boot is critical. In the end, that’s what keeps you coming back. Fitness isn’t a punishment and should never feel that way. It’s about feeling strong, empowered, and alive; and that’s exactly the response that SurfSET classes seem to give to so many people, myself included.

Despite obtaining my certification in personal training in 2014, I never was much of a gym person. I flirted with some equipment in college but mostly stuck to at-home routines and the occasional outdoor run. I would always look forward to the energy a workout would give me (thanks, endorphins!), but I didn’t often look forward to the workout itself. With NJ Surf Fitness, I honestly do, and I’ve gotten the same feedback from every person I’ve dragged (er, convinced to tag along willingly) with me.

In Trauerts’ words, it’s not “the workout grind” to which so many individuals have grown accustomed. In fact, one of his favorite things about leading class is seeing people of all skill levels enjoying fitness while challenging and bettering themselves. There’s no competition; it’s just you and the board, your own progress is your best benchmark of accomplishment.

Intrigued? To see if there’s a surf studio near you, check out the SurfSET website, but it’s important to keep in mind that SurfSET instructors don’t need to have a background in fitness (or surfing) to lead a class. Look out specifically for those that are led by experts in their field. Oh, and if you happen to find yourself in the small, mid-northern New Jersey town of Bloomfield, be sure to swing by the NJ Surf Fitness studio, and tell them Jessica sent you.

Mahalo!

Categories
Nosh

Protein, Protein, Everywhere, But How Much Should We Eat?

It seems like everyone is worried about protein these days. Products in every aisle of the supermarket are being fortified with added protein: cereals, pastas, bars, ice cream, and even milk have gotten an extra boost as of late. It’s no wonder we feel like it’s such an important nutrient!

Protein also has been the darling of the diet industry for decades. From Atkins to Zone and everything in between, diets and weight loss programs time and again encourage high protein intakes for weight management and overall health.

As a dietitian, I do get it. Protein is pretty important! We need it for muscle maintenance, tissue repair, immunity…just about everything. Not getting enough can lead to a whole host of problems, as you might imagine.

But do we need to focus on getting more, or are we already getting enough without even trying?

THE PROS FOR MORE PROTEIN

One of the reasons protein has such a positive reputation is that it is associated with weight loss and satiety (feeling full for a long time after a meal so you don’t get “munchy” an hour or two later). This is especially true when talking about vegetarian sources of protein and pairing proteins with fiber-rich carbohydrates. All of this has implications for improved blood sugar control (which is important whether or not you have diabetes), obesity rates, and enhanced metabolism. So, yeah, that’s pretty cool!

Athletes, in particular, may need more than the official recommendation of 0.8 grams per kilogram of body weight, which was put in place as a standard to prevent deficiency. We should keep in mind that getting the minimum amount to avoid such a deficiency is not the same as getting enough to actively promote health, though, and many now argue that we should actually be striving to exceed this bare-minimum recommendation. Perhaps a more ideal benchmark is the U.S. AMDR (adequate macronutrient distribution range), which recommends 10-35 percent of our calories come from protein; striving for the upper end (25-35 percent) will result in a protein intake above the 0.8 grams per kilogram that has recently been criticized for being too low.

THE CONS OF MORE PROTEIN

Not all protein is created equally, however, and just a few months ago headlines were abuzz with the announcement that red and processed meats may increase the risk of cancer and heart disease when consumed frequently.

Too much protein, regardless of source, can adversely affect the body in a number of other ways, too. High protein diets increase the risk of dehydration, and any excess protein consumed will be stored as either glycogen (the storage form of carbohydrates) or fat, a fact that runs counter to protein’s reputation as a weight loss aid.

What’s more, animal-based proteins in general–but again red meat in particular–have a greater environmental impact, raising some red flags for a high protein diet beyond our own personal health.

BUT WAIT, THERE’S A GRAY AREA, TOO

In addition to the pros and cons, there are several areas related to a high protein diet that remain unknown. For example, while some experts tout high protein diets as being protective of bone health, others claim that it creates an excessively acidic environment in the body that can actually harm bones. The kidneys are another controversial area of concern, as high protein diets can tax these twin organs; however, most research assures us that this only applies to individuals who already have poorly functioning kidneys.

THE BOTTOM LINE: FIT OR FLOP?

FIT! But (there’s always a but) before you go and order the 12-ounce steak at your favorite restaurant, there are a few very important points to keep in mind. First and foremost, quality matters. What I find so interesting is that the caveats of a high protein diet often get lost in translation. We hear high protein and think high meat, when really, many experts agree that it’s far more beneficial to increase consumption of plant-based (vegetarian) protein.

It’s equally important to complement a high protein diet with plenty of fruits, vegetables, fiber-rich carbohydrates, and water, as these nutrients can help offset the handful of concerns raised by the increased protein intake.

Do make sure you’re eating enough protein, which is around 25-30 percent of your calories and probably around 1.2 grams per kilogram of body weight (or around .55 grams per pound of body weight). Most people already consume this much, so leave those protein-fortified butters, powders, bars, and other such concoctions on the shelf. Focus instead on the quality of the protein you’re already eating. Explore vegetarian sources, including beans, legumes, nuts, seeds, and (preferably unprocessed) soy. And don’t forget about those nutritious fruits and veggies!

“High” protein, as it turns out, doesn’t mean only protein or even mostly protein.

It really just means “enough.”

Categories
Nosh

Moooove Over, Skim Milk: There's A New Dairy In Town

Have you heard the exciting news? Butter is back! Whole milk is healthier! Full-fat dairy spent the past few decades in the doghouse, but it’s been experiencing quite the comeback over the past few years.

Some people, however, are less than convinced, and government recommendations remain tied to reduced-fat dairy products for anyone over the age of two.

So which is it? Is full-fat dairy a less-processed, more satisfying option, or is this all more hype than health?

THE PROS

Newer research suggests that full-fat dairy isn’t quite as heart unhealthy as we once thought, particularly the saturated fat found in dairy. This type of saturated fat is inconclusively tied to elevated cholesterol and heart health. What’s more, the blood cholesterol it does (or rather, may) promote tends to be the large and buoyant type, which is the less atherogenic (artery-clogging) variety of LDL. In other words, even if full-fat dairy does, in fact, raise your cholesterol a bit, it still might not raise the risk of heart disease. Oh, and it has been linked to lower risk of obesity.

Another argument for full-fat dairy is that the nutrients in whole milk specifically are more bioavailable (easily used) compared with the nutrients found in skim and lower fat milk. This is because some of the vitamins (especially vitamin A) are fat-soluble, which means they are found in the fat portion of the milk and may even be more readily absorbed in the presence of fat. Basically, manufacturers have to fortify lower fat milk with vitamin A to make it comparable to what’s naturally found in whole milk, and we may not even absorb what’s added without that little bit of fat.

Beyond nutrition, and certainly more anecdotally, I hear time and again that full-fat dairy is just plain more enjoyable. I am decidedly of the mindset that if you’re going to eat something, you better enjoy it. If that means eating the full-fat, full-sugar, less traditionally “healthy” version–but less of it–then that’s what you do. If full-fat dairy, with its creamier texture and more agreeable mouthfeel, can leave us more satisfied using smaller portions, isn’t it worth it?

THE CONS

The trouble is that research doesn’t quite support all those anecdotes, which makes it difficult to make an official recommendation based on it. Most research suggests quite the opposite, that higher fat foods may increase satiety, but not satiation. Satiety is feeling satisfied for a long period of time after a meal, so you don’t get the munchies an hour or two later. Satiation, on the other hand, is feeling satisfied immediately after eating; it’s the cue that tells us to stop eating because we’ve had enough. So the presence of fat in a meal may mean that we go longer between meals without eating, but it doesn’t actually seem to make us satisfied with smaller portions at the meal in question, as many people claim.

To shoot another hole in the full-fat dairy argument, it may be true that certain fat-soluble vitamins in skim milk are less easily absorbed, but that doesn’t mean we need to go all the way to whole milk. Just a little bit of fat, say in the form of low- or reduced-fat milk, could be enough.

Lastly, although emerging research certainly calls into question the relationship between heart health and the saturated fat in full-fat dairy, it remains inconclusive at this time. Not all of the studies have been well executed, and differing conclusions have been drawn. The frustratingly short version of the story is that we don’t really know the answer yet.

BOTTOM LINE: FIT OR FLOP?

Fit! Without absolute proof, this becomes a question of: Is full-fat dairy innocent until proven guilty or vice versa? I’m voting innocent, but I still don’t see any research recommending going overboard with the stuff.

Consider full-fat dairy as a garnish: feta cheese dotting your vegetable-rich salad; whole milk kefir drizzled over oatmeal and berries; the less frequent scoop of rich ice cream to replace that daily bowl of sugar-free, fat-free, more-chemical-than-food frozen confection.

Full-fat dairy certainly has potential as part of a balanced, nutritious diet. But, as they say, it is the dose that makes the poison, and too much of it may be getting us into trouble.

If full-fat dairy helps you eat less of it and feel more satisfied, if you’re not guzzling a gallon of milk and an entire block of cheese every day, if you’re not interpreting this as an excuse to eat a mountain of ice cream topped with whipped cream and melted butter (please, tell me that is not a thing): Then yes, I think full-fat dairy deserves a spot on your plate. Bon appétit!

Categories
Sweat

Looking Beyond The Scale: Did Weight Watchers Hit The Nail On The Head?

How many of you are sick and tired of fixating on the number on the bathroom scale? Statistically speaking, fewer individuals are interested in losing weight and dieting these days, and programs all over are undergoing some serious cosmetic makeovers of their own.

The trouble with diets is that they are, by nature, restrictive. They focus a lot on what we “can’t” have and don’t teach us very much about nutrition along the way. Too often, the diet ends and we wind up right back where we started.

Enter the new Weight Watchers program Beyond the Scale. Weight Watchers became famous for its combination of in-person meetings and point-counting system. It has been touted for decades as a “non-diet,” but with a name like “Weight Watchers,” no one would argue that the focus has still, first and foremost, been that bathroom scale.

Beyond the Scale, they say, is different. It claims to focus more on overall health and well-being versus strict weight loss. SmartPoints replace PointsPlus, so you’re still counting, but the values change. They’re now based on saturated fat, sugar, calories, and protein; and you’re given a weekly “splurge” allowance tailored to you as an individual. There is also a No Count option, where you follow a list of healthy foods, and you’re given a weekly point allowance for items not on the list.

So, how does the program stack up?

THE PROS

According to the rejuvenated program, individuals are losing weight and report feeling more energy and less hunger, both very important factors for sustainable lifestyle changes.

The new point system also really goes after sugar. I’m not often one for demonizing any single nutrient or ingredient, but this is a marked departure from the low-fat diet craze of the ’90s from which this society is still recovering. I still find most “diet” or “healthy” products to be low in nutrients, with most of the calories coming from refined carbohydrates and sugar. Not being particularly unhealthy is not the same as being actively nutritious, and I appreciate that the new program seems to recognize that.

THE CONS

The fact that Beyond the Scale places such a strong emphasis on wholesome, nutrient-dense foods has been a turn-off for many individuals. Anecdotally, it feels at times more restrictive (“diet-like”) than before for anyone used to a diet full of more processed foods. These foods now count for more points than before, so fitting them in on a daily basis becomes more difficult. At first, I thought this sounded like a good thing, but it’s true that some people may not be quite ready to go from one extreme to the other, and perhaps the old point system was a better transition for them.

I also have a bone to pick with the program’s heavy focus on lean protein. This is a cornerstone of almost every traditional diet: low carbohydrate, high protein. While it’s true that getting enough is crucial for overall health and satiety (helping you feel fuller, longer), any excess that you eat is likely to be converted to fat, and very few people in Western countries are protein deficient.

There are other questionable results of this new SmartPoints system. It still steers people toward processed ingredients like zero-calorie sweeteners and other additives, because these products are low in sugar and calories. Then, there’s the fact that nutritious foods like plain, non-fat Greek yogurt and peanut butter actually went up a point with the new system, while empty calories like white wine went down slightly. In fact, both a skinless chicken thigh and a serving of Breyer’s coffee ice cream are five points, but I don’t think you need to guess which one this dietitian would recommend you eat more often.

THE BOTTOM LINE: FIT OR FLOP?

Let’s be clear: I have never been on Weight Watchers. I did not try the new Beyond the Scale program personally. For all of the hype surrounding its revolutionary, holistic approach, though…it reads a lot like the same program in a shiny new wrapper. For that, I’m inclined to give it a FLOP.

However, Weight Watchers can also be an accessible introduction to a healthy lifestyle, and that’s crucial. It provides guidance and support, and if nothing else, Beyond the Scale has ignited the conversation that health is about more than some number on the bathroom scale. The execution may be a little rough around the edges, but it’s a step in the right direction.

Counting SmartPoints could be your starting point, but remember, no one can or should spend the rest of her life counting points. Think of Beyond the Scale as your nutritional training wheels.

At some point, each at our own pace, we must learn to ride without them.

Categories
Wellbeing

Will You Be Your Own Valentine This Year? Here's Why You Should.

Valentine’s Day. Are we all feeling the feels yet? Anticipation or nerves, love or loneliness, excitement or exasperation. The holiday elicits many reactions, but I like to look at it in a way that I think we can all rally behind, no matter our Facebook relationship status.

Valentine’s Day isn’t just about showering the ones you love with affection. That’s cool if you want to do that, but there’s someone much more important out there deserving of a little TLC: you.

Yes, you. The same you who–you think–should lose or gain ten pounds or have a smaller nose or longer legs or bigger muscles. The same you whose voice makes you cringe when you hear it and whose actions you make a life of discounting.

The same you who is with you through thick and thin, who never walks away when the going gets tough, and who wears your scars like an open book.

It can feel daunting or even counterproductive to love yourself for exactly who you are in this moment, but it is the very foundation of health. You can practice self-acceptance and still strive to be a better person every waking day. In fact, that’s exactly what caring for yourself entails. When you are your top priority, everything changes.

Suddenly, you don’t choose salad because you “should” but because you want to nourish that beautiful, strong body of yours. You don’t trudge through an hour of torture at the gym as punishment, but rather you find ways of moving your body that make you feel alive. You sleep when you’re tired and meditate when you’re stressed. You eat when you’re hungry and stop before you’re stuffed because that’s what makes you feel best. You fill your life with people who build you up and learn to stand strong against the ones who try to knock you down. Including yourself.

There will always be challenging days and setbacks, but that’s what Valentine’s Day is for. It’s this one day of love stuck in the dead of winter that reminds us to be a little kinder to ourselves. It matters how we talk to ourselves.

The key to having a healthier Valentine’s Day lies not in resisting temptation but in acknowledging your own self-worth instead.

You may be thinking, who is this chick to tell me about my own self-worth? It’s true: I’m not a psychologist. But as a professional in the field of nutrition and fitness, here’s what I know: every single person who walks through my office door has spent a lifetime hating him- or herself. And my only wish for each one of them is not to reach their goal weight or learn to love broccoli, although those milestones are exciting; it’s to experience firsthand the liberation of breaking free of the shackles of “should” and harnessing the self-confidence that I know is buried deep down within them.

This Valentine’s Day do something radical. Be your own Valentine! In the end, it doesn’t matter how many people love you, if you don’t love, or at the very least respect, all of your potential. Everyone says that, but are you ready to practice it? Here are some tips to get you started.

Eat food because you want to, not because you feel you’ve earned it. You don’t deserve the treat; you deserve better. It’s ok to want a little chocolate on Valentine’s Day, and it’s not contingent on being “good” leading up to it.

Explore non-food strategies for coping with strong emotions. Valentine’s Day can stir up a lot of complex emotions: stress, loneliness, heartache. We’re taught from an early age that food soothes all of these “ailments,” and it becomes our only tool for coping. Expand your emotional toolbox.

Date yourself. Put on an outfit that makes you feel smoking hot or at the very least comfortable in your own skin. Buy yourself flowers. Take yourself out to dinner or on a nice evening walk. Treat yourself to a massage. Whatever it is you wish someone else would do for you, do it for yourself. Stop waiting. This is what you deserve.

Look yourself in the eyes (er, mirror), smile, and compliment yourself. You might feel silly at first. You might not know what to say. Tell yourself you’re beautiful. Do this every day. One day, in a week or a month or six, you’ll wake up and actually believe it.

Loving yourself takes practice, but it is by the far the most powerful step you can take toward improved well-being. You can eat kale salads and kill it at the gym all you want, but until you see your worth and treat yourself as well as you deserve, nothing will truly change.

Remember: You deserve better, and it all starts with you.

Categories
Nosh

Are You Veggie Skeptic? Here, Try This Gadget!

Vegetables have it rough in America, always second-rate sideshows to the proteins and carbs of the food world. I don’t really blame most people for having this view; after all, any food that’s more of an obligatory afterthought, zapped in the microwave or boiled into oblivion, is doomed from the start.

So a few years back when I first learned of people using vegetables as stand-ins for pasta, my interest was piqued. Back then (you know, in the olden days of 2010), options were pretty limited. Beyond boxes of dried veggie pastas (white flour dyed with vegetable purees to appear healthy), there were a few fresh vegetables making names for themselves. Spaghetti squash, which separates into noodle-like strands once cooked, was and continues to be promising; and zucchini had been used for years as a stand-in for lasagna noodles with the help of a mandoline or humble chef’s knife.

Fast forward several years and anyone who has ever been on Pinterest has probably encountered some form of this “spiralized” veggie noodle phenomenon. And lest you think zucchini gets to have all the fun, these spiralizer kitchen tools can turn many-a-veg into a pasta look-alike. According to the Inspiralized website, any non-hollow, unseeded vegetable at least 1.5 inches in diameter with firm, solid flesh is ripe for the spiralizing.

So what’s this dietitian’s take on the latest veggie trend?

THE PROS

People all over are eating more vegetables, and they’re actually excited about it! Can anything be more over-the-top amazing than that? I almost want to end my article right here and now, because really, oh my goodness, people all over are eating more vegetables and getting excited about it. It’s like a dietitian’s dream come true.

One of the best things you can do for your health is to eat more fiber, and vegetables are packed with the stuff. To meet recommendations, it’s ideal to fill half your plate with non-starchy vegetables. That can be really challenging for a lot of people though, especially for anyone coming from a meat and potatoes-type upbringing. (Been there.) When we prepare vegetables like pasta, the portion size automatically grows and suddenly our plates effortlessly shift from being meat and carbohydrate dominant to really highlighting those veggies.

A plate full of vegetables is not only healthy for us, but it’s also healthy for the planet. Consuming a more plant-based diet is one of the top recommendations for reducing your carbon footprint.

I also love that vegetable spiralizers can be tools to reduce food waste by encouraging the use of what we typically consider vegetable scraps, such as broccoli stalks. This helps make the most out of your grocery budget while, again, contributing to the sustainability of the planet.

Plus, a big plate of spiralized vegetables looks really pretty. (Hey, we eat with our eyes, so attractive food is no laughing matter!)

THE CONS

I have only two bones to pick with the spiralizing trend.

First: the equipment. A spiralizer can be a very useful tool in the kitchen if you make the commitment to use it regularly and creatively, or it can just take up space. It’s far from the most frivolous kitchen gadget I have ever seen, but the really good models aren’t compact enough to make the purchase a definite no-brainer. (And the more compact ones are a total pain to clean; seriously, I stopped using mine because I got so fed up with it.)

Second: If we treat non-starchy veggies like pasta, we drastically reduce our carbohydrate and calorie intake. Vegetables can be very filling in the short term, but it’s the trifecta of fiber-rich carbohydrates, heart-healthy fats, and protein that contribute to long-term satiety. (That means you might get munchy after your spiralized meal.)

THE BOTTOM LINE: FIT OR FLOP?

FIT! Of course, I love a trend that gets people jazzed about veggies! Before you go out and buy a gadget of your own, though, do a little research or even seek out a restaurant that serves vegetables this way (more and more do) to figure out if it’s right for you.

If you do start spiralizing, don’t do away with carbs altogether. Spiralize starchy vegetables or even certain fruits; use non-starchy vegetables to make smaller pasta portions more satisfying; or pair an otherwise veggie-centric meal with alternative forms of carbohydrates, such as whole grain pilaf, beans, or a hearty loaf of bread. Your brain will thank you.

There really are so many possibilities for spiralized vegetables. Could they be the key to turning you from a veggie skeptic into a veggie enthusiast?

It’s very possible.

Categories
Sweat

Stop Saying "Everything In Moderation"

It goes like this: I’m sitting in my office, which happens to be on the ground level of a supermarket. Someone walks by with something, shall we say, less than nutritious in hand: a package of cookies, a pint or quart of ice cream, or perhaps a slice of pizza, hot from our store’s kitchen. They lift it up with a shrug and a smile and out come those magic words: “Everything in moderation, right?”

And I cringe. Every. Single. Time.

It’s not that they’re wrong, really. Sure, I could argue that some things, be them food or activities, are best avoided entirely, but for the most part, a little bit of just about anything won’t kill you. In fact, the key to achieving most health goals is working small amounts of less nutritious choices in here and there. 

Some people call it cheating, but it’s more accurately just another part of life. Balance. Few and far between are the people who are genuinely content to live the rest of their lives without another bite of brownie or burger (or insert-another-much-beloved-“junk”-food-here). Most of us are going to eat these foods sometimes, and thinking that you’re bad or you’ve cheated for doing so only leads to guilt, shame, and future deprivation. No, that won’t do, either.

Enter the “everything in moderation” tagline, which at its core emphasizes the importance of filling our diets with as many nutrient-dense foods as possible and enjoying the less nutrient-dense ones–you guessed it–in moderation. By practicing a mindful, all-foods-fit approach to diet and overall wellness (of which, mind you, I am a huge fan), there’s no guilt or shame, which creates a way of eating that is more fulfilling and satisfying in the long run. I’m all for this!

So why, then, am I not shouting this oft-touted phrase from the proverbial rooftops?

1. What the heck does “moderation” mean, anyway? Is having a square of chocolate every day “moderation?” What if, instead of a little bit every day, you sat down with five bars in one sitting once a month? Is that moderation? Is a slice of loaded sausage and pepperoni deep dish pizza with extra cheese once a week more or less “moderate” than a slice of plain thin crust every day? We say the words “everything in moderation” all the time, but how often do we stop to think about what it even means?

2. No one ever smiles, shrugs, and exclaims, “everything in moderation!” between bites of kale salad. It’s only ever used as a rationalization for choosing something notoriously devoid of nutrition, and I hear it used way too often for the majority of those instances to truly be “in moderation.” I know this sounds harsh, but think about it. When was the last time you said “everything in moderation”? How were you feeling at the time? What were you about to eat? I’ll bet it wasn’t a feeling of confidence and a fresh apple.

The phrase, which could stand for all things balanced and fulfilling, becomes riddled with the same guilty undertones that come with the restrictive diets it claims to defy. “I don’t want you to think I always eat like this,” is what you’re really saying. “I’m insecure about my choice,” is what I hear. You don’t need my approval, or anyone else’s, before you eat. Take the time to learn about solid nutrition and explore your own relationship with food so that you can select whatever is right for you, as an individual, in that moment. No guilt. No self-consciousness. No rationalization necessary.

No one can really define moderation for you; it’s something that will evolve with you over time. As a dietitian, I can surely give you a few recommendations: Limit added sugar to less than 6 teaspoons (or about 24 grams) a day; have no more than one or two drinks daily; aim for five servings of veggies and at least one or two servings of fruit; stick to two or three servings of red meat a month but try for one or two servings of fish every week. These ideals, these recommendations, are solid benchmarks, but some or all of them might feel extreme as a first step for you as an individual. Moderation, for you, might mean limiting added sugar to less than 12 teaspoons a day or cutting red meat back from every day to three times a week. Start there, but never stop challenging yourself and your definition of what “everything in moderation” truly means.

What does moderation mean to you?

Categories
Sweat

On Debunking The Detox And Revitalizing Your Diet Without One

Just like clockwork, 2016 ushered in a string of new articles, advertisements, and Instagrammed enlightenment, all promising to purge us of our gluttonous holiday sins, one green juice or vegan Buddha bowl at a time. Detoxify your life, they tell us all, and here’s how!
Rooted in history, detoxes and cleanses date back to ancient practices of fasting, purification, and spirituality. Advocates argue that toxins from our diets and the environment build up in our bodies, preventing them from functioning optimally. Signs that you’re under toxic overload include fatigue and bags under the eyes, constipation, bloating, allergies and skin irritations, minor illnesses and infections, and for women in particular, menstrual issues.
And really, who doesn’t feel run down, bloated, and a little sniffly after racing around like crazy people in December?
A detox, some will say, is exactly what we all need.

THE PROMISED LAND

At the end of these cleanses, we’re told we will emerge as new people, both physically and mentally. We will eat less, weigh less, yet have more energy. We will gain mental clarity and lose our cravings for junk food. We will be healthier, having removed environmental and dietary toxins from our cells and blood. Our immune system will be stronger. We will reach hormonal harmony.
The fact is, we probably will lose weight. Drinking nothing but kale juice for a week has that effect. We also might feel better. Anecdotally, that’s often the case. But is it really because we’ve rid our body of toxins?

THE BITTERSWEET TRUTH

Our bodies do need to eliminate toxins from the diet and environment. Actual detoxification occurs on a daily basis thanks not to laxatives or lemonade, but to our liver, kidneys, skin, and entire immune system. If these organs were not detoxifying properly, we wouldn’t be sluggish and bloated. We would be dead.
As far as feeling rejuvenated, there’s really no evidence to support it, not to totally discount the testimonials of thousands of people who really do feel better after a cleanse or detox. Now, it could be a placebo. More than likely, though, it’s that removing sugar, alcohol, and other processed foods for a few days or weeks really does invigorate a person. But you don’t need an extreme all-liquid cleanse diet to achieve that.
Weight loss claims by these programs are similarly misleading. Most individuals will drop weight when restricting caloric intake below 1,000, but it will not come from body fat; it will come from water and muscle. The water weight returns as soon as typical caloric intake resumes, and muscle is something we don’t really want to lose in the first place. Ever. Plus, these low-calorie regimens starve the body, which wrecks metabolism and means regaining the weight (and then some) after the diet ends.

THE BOTTOM LINE: FIT OR FLOP?

It should come as no surprise that I’m calling some of the more traditional detoxes and cleanses a FLOP. The weight loss is deceptive and unsustainable, the actual detox claims are exaggerated at best, and “feeling better” is nothing that can’t be achieved with an overall balanced, healthy lifestyle. On top of all of that, they’re often expensive, have the reputation for making people super cranky, and some are even downright dangerous.
What may be more surprising is the similar reaction I have even to the more recent use of the term “detox” in association with clean eating. The best way to detox, we’re now told, is just to eat healthy foods. A lot of these “clean” detoxes are nutritionally balanced and full of foods I eat and recommend to clients all the time. Even more, I agree that eating them can do wonders for physical and emotional well-being. I, too, feel better when I fill my diet with plenty of wholesome, minimally processed foods! Still, I cringe when I see a vibrant salad or smoothie bowl on Instagram sullied by the hashtag, #detox. I may very well love everything about those dishes, but when I see them labeled as detoxes, I’m instantly put off.
It’s a matter of semantics, but when it comes to our relationships with food, how we describe it makes all the difference. Framing these fresh foods within the context of a detox implies that their beauty and worth are not inherent, but rather hinged on how thoroughly they purify and pardon us of past “sin.”
Not only is it physiologically inaccurate but it’s far from inspiring and riddled with judgment, and that’s the true difference between a diet and a lifestyle change. There are many reasons to eat these wonderfully nutritious foods. Leave the detoxing to your liver, and go out there and discover them.

Categories
Sweat

Top Food & Fitness Trends Of 2016 And How To Make The Most Of Them

Every year, top experts predict some of the hottest trends for the new year, ranging from healthy to worrisome. I’ve hand-selected some of these popular predictions to help you take advantage of the latest and greatest among them in order to reach your wellness goals.

1. Move over, meat!

With the rising cost of animal proteins and the growing attention to how animals are raised, finding ways to enjoy meat in smaller but still satisfying portions is key. Restaurants are predicted to capitalize on this trend with exciting new “hybrid burgers” and more vegetable-rich dishes, and you can do the same in your own kitchen with Meatless Monday or meals that treat meat more as a side dish or garnish.

2. Miniature-size me!

The days of supersizing may be over; 2016 is predicted to be the year of downsized sweet treat “shooters.” This is a great way to satisfy your sweet tooth without being faced with dessert or drinks with as many calories as you need in an entire day.

3. Spice up your life!

Hot sauces are expected to continue to rise in popularity. I love this trend because hot sauce packs a serious punch of flavor in just a few drops, and it keeps flavor high without excess salt, sugar, and processed fats. It’s a great way to wean yourself off of more processed foods without feeling like your food is bland.

4. One man’s trash…

Restaurants all over are expected to step up their food waste game. Considering the mind-boggling statistic that 40 percent of food winds up in landfills and the rising prices of fresh foods as California’s drought worsens, this is definitely something we want to explore. Using often-discarded pieces of veggies or cuts of meat is a great way to lower your grocery bill, make the most out of your purchases, and do something great for the environment as well.

5. Making the convenient choice the health(ier) choice

Some of the biggest names in the food industry are “cleaning up” their menu by removing literally hundreds of artificial ingredients and additives. They still have a long way to go, but this is a big win for families trying desperately to prioritize their health and well-being. Because let’s face it, we all need a break from cooking sometimes, and we shouldn’t have to worry about chemicals in our take-out.

6. Stay on track!

Wearable fitness technology is predicted to be bigger than ever in 2016, and for good reason, too. They’re great for motivation, self-awareness, goal tracking, and accountability; just make sure they don’t start to rule your day. Remember, it’s important to have some quiet downtime, too. I learned that the hard way. We don’t always have to be running a marathon!

7. Strong is the new sexy!

Body weight, strength, and functional training are all predicted to be big in 2016. It’s so refreshing to see a shift in priorities toward actually being strong as opposed to simply looking good in a bathing suit. Plus, this is great news for anyone who is intimidated by gyms or doesn’t have a lot of fancy equipment. It makes fitness more accessible to the average Joe. Just be careful to perfect your form to avoid injury or ineffective movements. When in doubt, seek the help of a personal trainer to at least get you started.

8. Speaking of personal trainers…

It’s probably a good idea to find one you like. We’re all walking around with a ton of muscle imbalances from sitting too much, engaging in repetitive motions, or training using improper form. You’re much more likely to get hurt when you exercise with muscle imbalances, and much less likely to get the desired results. Personal trainers help correct these imbalances, create individualized plans to help you reach your goals in ways that you will enjoy, and keep you motivated when the going gets tough. Make sure to look for trainers with accredited certifications, such as NASM, ACSM, or ACE.

9. We still like to HIIT it hard.

A few years back, high-intensity interval training (HIIT) was the number one fitness trend. It’s all about getting in and out of the workout quickly by pushing your maximum effort. HIIT has fallen in popularity slightly, but it’s absolutely still worth mentioning. We’re all busy people, and it can be tough to find time to work out. When done carefully to avoid injuries, the HIIT paradigm can help you reach your fitness goals without clocking in hours at the gym.

A new year is a great opportunity to start fresh, try something new, and make some of the most current trends work for you and your life. I hope 2016 is a healthy and a happy one for you. Now get out there and make it happen!

Categories
Nosh

I Went Two Months Without Sugar, And This Is What Happened

Sugar has become a dirty word. Once a term of endearment, evocative of all things sweet and nice, it has now become the curse word of the health and fitness industry.

It’s no secret that Americans, on average, are consuming way too much of it, with intakes weighing in at a whopping 130 pounds each year. (If you’re having trouble wrapping your head around that number, imagine downing a five-pound bag of sugar every two weeks.) Sugar tops the list of inflammatory foods, which can drive conditions like heart disease, diabetes, and vascular dementia. It may exacerbate depression and anxiety, and more anecdotally has been negatively linked to energy levels and acne. Some go so far as to deem it an addictive poison, capable of altering hormones and ultimately driving obesity.

Cue thousands of people calling it quits on the sweet stuff and shouting from the rooftops how their lives have been transformed, seemingly overnight.

Now, I have a habit of instantly dismissing anything that skyrockets into trendiness the way that sugar “detoxes” have, but color me curious because this registered dietitian right here also happens to have a serious sweet tooth. I fill my day with nutritious foods and genuinely love every bite, but when I do have dessert, I have dessert. Go big or go home has been my general approach in the past. Could my after-dinner sugar habit be the one thing holding me back? What would my life be like without sugar?

So in June 2015 I conducted an experiment in which I was the guinea pig: I stopped eating sugar. In all forms. Cold turkey. For two months. (You can read more about why I wanted to do this “sugar reset” and how I designed it over on my blog.)

And I emerged a totally new person, invigorated with a zeal for life like I had never felt before! It changed my life! All of my troubles were gone!

Okay, so eliminating sugar from my diet wasn’t quite as revolutionary as all that. I didn’t feel shaky, foggy, or lethargic coming “off” it. I didn’t magically start dropping weight or feel less bloated. My skin issues didn’t change a bit. My energy levels throughout the day weren’t dramatically affected.

Here’s what did happen:

– I stopped craving sweets. I honestly, genuinely did not miss sugar-laden foods at all. Even when I “ended” the experiment at eight weeks, I had no real desire to intentionally bring sugar back in; I simply no longer went out of my way to avoid it.

– I really started to appreciate the nuanced, earthy flavors of foods that hadn’t been enhanced by any sweeteners. I fell in love with these overnight oats, which before the reset I would have dismissed as bland. And a single square of unsweetened chocolate spread with all-natural peanut butter? Total party in my mouth.

– I woke up most mornings feeling more rested than usual, and my dreams were, overall, much tamer. (I have super bizarre dreams.)

– I never got “hangry” like I used to. I was very in tune with my hunger, but even when I went a little too long between meals, I never seemed to get irritable or emotionally volatile as a result of it.

– I stopped feeling “munchy” after dinner. I used to always want to curl up with a little something with my evening movie, but after the first few weeks I was able to effortlessly distinguish between this desire to eat and physical hunger.

– Even now, months after reintroducing sugar into my diet, I prefer my foods to be less sweet than I did before.

Sounds amazing, right? Only, I stopped eating at restaurants. Most packaged foods, even otherwise healthy ones, were out. No matter how nonchalant I tried to be, the experiment isolated me from others. Food should enrich our lives, not define it, and I found that both relying on sugar too much and quitting it completely result in the latter.

My experiment was indeed eye-opening, but now, months later, I understand that at its core, it wasn’t about sugar at all. I crave sweetness in moments when I’m least in sync with my body. I turn to sugar because it’s easy. I choose it because it’s always there. “Quitting” sugar was a Band-Aid fix at best, but the real work of tuning into and respecting my body’s cues is ongoing.

My advice? Forget the sugar detoxes. Instead, make honest but nonjudgmental observations about your choices. When do you turn to sugar for pure enjoyment, and when is it simply the easy, don’t-have-to-think-at-the-end-of-a-long-day choice? What void is sugar filling in your life? When do you eat it out of hunger, and when is it out of habit?

Life is too short to eat without intention. This year, I plan to make every bite count.