Carole Carson

Trivia Question: Will Portion Distortion Supersize Americans?

How have portion sizes and corresponding calories increased over the past 20 years?

 

1. Turkey sandwich: 320 calories to 820 calories

2. Bagel: 140 calories to 350 calories

3. Chicken Caesar salad: 390 calories to 790 calories

4. French fries: 210 calories to 610 calories

5. Pizza (two slices): 500 calories to 850 calories

6. All of the above

 

The correct answer is “All of the above.” Take this quiz to see if you can accurate predict the calories in today’s portions.

What Does It Take to Become Our Best Self

It's one thing to want to be physically fit, be able to wear your clothes comfortably, and read a number on the bathroom scale you love—in effect, to sculpt your body into the shape and size you want.

Certainly the “end” is unambiguous and delightful to envision—we can picture how we look in our mind’s eye. It is the “means” that trips us up. How do we become our personal best at any age?

It’s tempting to begin by adopting the latest fad diet or weight loss product to only to be disappointed when willpower fades or the product is a bust. I took that path for 40 years.

Although I am admittedly a slow learner, I eventually succeeded beyond my wildest dreams. What did I do differently?

I changed my thinking. As a result of thinking differently, my behavior was permanently altered.

I mustered every ounce of emotional will available to me. In a quiet moment of reflection, I connected with the “me” that functions as my inner witness. She was excited to begin. Her eager response: "Yes! Let's do it. I’ve been waiting. Now’s the time.”

I had two nonnegotiable rules: Unless I was sick or injured, each day I would exercise one hour and limit my caloric intake to 1,500-1,800 calories. I adopted a “no matter what” attitude that applied from this moment forward.

To keep that emotional will in place, I wrote down what I wanted to achieve and made daily food journaling part of the accountability process. I carefully wrote down and acknowledged my progress and setbacks.

Most importantly, I went public with my commitment and sought support from family, friends and experts, as needed.

I worked with a physical therapist to rehabilitate a torn hamstring, I took some instruction from a personal trainer and I attended tennis clinics. I also checked in with my doctor frequently.

Even so, my path wasn’t smooth. Breakdowns occurred. For every 10 steps forward, I took 1 backward. Still, I learned to be compassionate when I lost ground. Instead of berating myself, I reassured myself. I reminded myself that I was human and that to be human is to be imperfect. Then I focused on the lessons I could learn from the setbacks I endured and recommitted myself to my goals.

I also learned how important it was to support others in reaching their fitness goals hence my interest in writing this note to you—a friend I have yet to meet. When I lend a hand to a traveler on the fitness path, I am repaid with a deposit in my own emotional willpower bank. “To give is to receive” takes on new meaning.

When we are ready to reach for our dream, first we must summon the emotional will and change how we think. Our goals must have a “no matter what” quality. We must articulate our dream by writing down our goals. Finally, we must give and receive help so that together we can experience the joy of becoming our personal best.

What about you? Does this resonate with you?

Eight Myths about Exercising

We’ve all done it: made excuses for not exercising. But do our excuses really hold water? Clearing up the misinformation can help keep us on track with our commitment to building a healthy lifestyle. Here are eight common exercise myths.

1. Myth: If you don’t exercise daily, it won’t do any good. Reality: More exercise is better, but even a little exercise is better than none at all.

2. Myth: Spot training will reduce key areas of fat.

Reality: Although spot training builds muscle, it doesn’t reduce fat. To reduce fat, nothing beats a cardio workout.

3. Myth: Muscle converts to fat when you stop exercising.

Reality: Muscles do shrink if exercise ends, but they don’t convert to fat.

4. Myth: Morning is the best time for a workout.

Reality: Some people like to work out in the morning, others during their lunch hour and others at night. Exercise at the time of day that feels best for you.

5. Myth: Gaining muscle mass means gaining weight.

Reality: Many women avoid weight training because they fear they’ll gain weight. However, women have much lower levels of testosterone (a main contributor to muscle-mass building). Consequently, weight training will produce tone, rather than bulk, in women.

6. Myth: No pain, no gain.

Reality: Slight discomfort means muscles are working; pain is your body’s way of telling you to stop! Push yourself a little but not too hard.

7. Myth: You shouldn’t exercise right after eating.

Reality: You won’t harm yourself if you do some light exercise after eating. Running a marathon isn’t recommended, but a walk is always good after dinner.

8. Myth: Burning more calories than you eat is a healthy way to lose weight.

Reality: Exercise is good for toning the body, but most of us don’t have enough hours in the day to burn off our excess fat. Also, if you reduce your calories too much, your body will think it’s starving and will burn muscle tissue instead of fat.

The ideas our mothers taught us still hold true: eat a healthy, nutritious diet and get regular exercise even if the exercise occurs in small increments.

Magical Thinking About Eating

When I finished my vacation in Kauai, the scale was up three pounds. Bummer!

In light of this undeniable feedback on the impact of my behavior, I’ve gone over what thoughts or ideas steered me wrong.  After considerable reflection and analysis, I came up with a list which I call my “Magical Thinking” errors.

Error #1: Because I exercised more than usual (tennis, swimming, hiking), I thought I could eat whatever I wanted. Wrong. I still have to keep my caloric intake between 1200-1500 if I want to avoid gaining weight.

Error #2: A cocktail before a nice dinner or a couple of glasses of wine couldn’t possibly add pounds. Wrong: Alcohol shows up directly on the scale the next morning. 

Error #3: Food eaten at potlucks and prepared by Kauaians’ and fellow visitors must be thoroughly enjoyed, if for no other reason than to show respect and appreciation for the effort that went into the preparation. Wrong: Whatever the occasion, calories count and my priority should be to stay fit, not take care of the feelings of everyone around me.

Error #4: Because I’m eating only healthy foods, I shouldn’t gain weight. Wrong: Food, even the healthiest, will cause weight gain if too many calories are consumed.

Error #5: When in Rome, eat like a Roman.  That is, when you go out to eat and everyone around you is having Kauaian mud pie for dessert, order your own slice.  Wrong: Unless you want to look like an overweight Roman, you have to settle for a bite of someone else’s dessert.

My magical thinking ended when I return home. I’ve worked too hard to lose all the ground I’ve gained. Perhaps the rain and snow will have a chilling effect on my appetite.  In the meantime, aloha!

Three Simple Tips to Manage Cravings

When I decide to lose weight (or just maintain the weight I’ve worked so hard to achieve), managing cravings is the first item on my “to do” list.

But what happens when those cravings are powerfully intense, bordering on addictive? (My cup of coffee in the morning qualifies in this category!)

Here are three simple tips to cope with those sometimes overwhelming cravings:

1.      Manage your hunger proactively by eating several small meals throughout the day. When hunger reaches a dangerously high level, our basic survival instinct can easily overpower our good intentions. Under the influence of intense hunger, the decision to consume any available food—whether it’s healthful or fattening—will dominate. Keep your hunger in check by eating at regular intervals throughout the day.

2.      Include protein in your mini—meals. Even a small amount, such as a tablespoon or two of nonfat cottage cheese, will stave off hunger a few hours longer.

3.      Eat what you are craving but in reasonable amounts. From past experience, most of us know that diets create a sense of deprivation, which in turn triggers an impulse to indulge in forbidden foods. Figure out what you really want. Eat a modest portion, staying conscious and enjoying every bite.

If you’d like to learn more about the psychology of cravings and the danger of dieting, click here. Arming yourself with knowledge can help you win the battle of the bulge.

Making Time for Creative Play for Kids of All Ages

In our increasingly technological age, children have access to a wide range of digital “toys”—from iPod to Xbox. These high-tech gadgets provide great entertainment, but we shouldn’t forget that a healthy dose of good old-fashioned playtime stimulates our children in ways that video games can’t.

According to a report by the American Academy of Pediatrics unstructured play helps children to develop problem-solving skills, as well as build strong bodies. Kenneth R. Ginsburg, author of the report, writes: “It is through play that children at a very early age engage and interact in the world around them... As they master their world, play helps children develop new competencies that lead to enhanced confidence and the resiliency they will need to face future challenges.”

“Children are the future,” as the popular saying goes. They are society’s future leaders and our greatest investment. It’s good to know we can help shape their destinies, and ours, by encouraging old-fashioned fun and games.

And no matter your age, why not join your child in play? You’ll be delighted to rediscover the child that continues to live inside you, just waiting to be invited to have some fun and play.

For helpful playtime ideas, visit the RealAge Web site.

Defensive Strategies When Eating Out

More Americans are eating out on a daily basis than ever before. According to statistics reported by the United States Department of Agriculture, nearly half of the dollars expended for food are spent on eating outside the home. Not coincidentally, two-thirds of Americans are overweight, and half of these overweight Americans are obese (more than 30 pounds overweight).

 

Could our increasing pattern of dining out be a contributing factor to our rising national obesity figures? Some experts believe that there is a link. What can we do to keep wonderful restaurant meals from adding not-so-wonderful inches to our waistlines?

 

Here are four strategies that can help you trim calories:

 

1. Portion Management: If you’re eating with others, plan on sharing, whether it’s an appetizer or a sandwich. Many restaurants will serve a split order for a small additional cost. If you’re eating alone, package up half of your order before you begin eating so you won’t be tempted to finish the entire portion.

 

2. Conscious Choices: If fast food is your only option, order a salad or yogurt. For a more substantial entrée, order a large salad with grilled chicken, shrimp or garden vegetables for your entrée. Ask the chef to leave out croutons, cheese and bacon bits.

 

3. Sandwich Tricks: Take off the top slice and eat an open-faced sandwich. Replace mayonnaise and cheese with mustard. Order whole-grain bread and ask for a double serving of vegetables. Replace fries or chips that accompany the sandwich with fruit or a green salad.

 

4. Drinks and Desserts: Instead of sugared drinks (even a regular soda can contain several hundred calories), drink water, low-fat milk, tea or coffee. Ask for skim milk with coffee drinks. Order a child’s cone, sorbet, yogurt or light ice cream for dessert.

 

These and other defensive strategies for eating at fast-food restaurants can be found in the April 2008 issue of Consumer Reports on Health.

 

Our growing appetite for dining out isn’t the only factor triggering our collective weight gain, but it does play a role. Remember these important strategies when contemplating the menu: choose wisely, eat smart and enjoy your food!

Eight Myths about Exercising

We’ve all done it: made excuses for not exercising. But do our excuses really hold water? An article by Anna Delany and Melissa McKenzie on the CalorieKing Web site exposes eight common exercise myths. Clearing up the misinformation can help keep us on track with our commitment to building a healthy lifestyle.

 

1. Myth: If you don’t exercise daily, it won’t do any good. Reality: More exercise is better, but even a little exercise is better than none at all.

 

2. Myth: Spot training will reduce key areas of fat.

Reality: Although spot training builds muscle, it doesn’t reduce fat. To reduce fat, nothing beats a cardio workout.

 

3. Myth: Muscle converts to fat when you stop exercising.

Reality: Muscles do shrink if exercise ends, but they don’t convert to fat.

 

4. Myth: Morning is the best time for a workout.

Reality: Some people like to work out in the morning, others during their lunch hour and others at night. Exercise at the time of day that feels best for you.

 

5. Myth: Gaining muscle mass means gaining weight.

Reality: Many women avoid weight training because they fear they’ll gain weight. However, women have much lower levels of testosterone (a main contributor to muscle-mass building). Consequently, weight training will produce tone, rather than bulk, in women.

 

6. Myth: No pain, no gain.

Reality: Slight discomfort means muscles are working; pain is your body’s way of telling you to stop! Push yourself a little but not too hard.

 

7. Myth: You shouldn’t exercise right after eating.

Reality: You won’t harm yourself if you do some light exercise after eating. Running a marathon isn’t recommended, but a walk is always good after dinner.

 

8. Myth: Burning more calories than you eat is a healthy way to lose weight.

Reality: Exercise is good for toning the body, but most of us don’t have enough hours in the day to burn off our excess fat. Also, if you reduce your calories too much, your body will think it’s starving and will burn muscle tissue instead of fat.

 

The ideas our mothers taught us still hold true: eat a healthy, nutritious diet and get regular exercise even if it is in small doses.

 

Is SALIGIA an Illness Requiring Medical Treatment?

In case you don’t remember your Latin, SALIGIA is a mnemonic device based on the first letters in Latin of the seven deadly sins. To provide moral guidance, the early Roman Catholic Church began classifying sins. The seven deadliest were luxuria (extravagance), gula (gluttony), avaritia (greed), acedia (sloth), ira (anger), invidia (envy), and superbia (pride).

In a controversial announcement, Dr. Hamish Meldrum, the head of the British Medical Association, cited greed—one of these seven deadly sins—as the cause of obesity. And he indirectly points his finger at several other related vices that result in excess weight—extravagance (reflecting a lack of moderation), gluttony (reflecting a lack of self-discipline) and sloth (indicating a sedentary lifestyle).

Dr. Meldrum rejects the “medicalisation of obesity.” He feels strongly that physicians should not take responsibility for solving obese patients eating habits by treating the problem with pills. Instead, he wants physicians to encourage patients to address their own eating habits—fewer indulgences, less gluttony, less greed and more movement.

“People like to put fancy labels that suggest things are a medical problem,” Dr. Meldrum says. Overeating becomes labeled a “hyper-appetite problem” rather than simply greed.

Is he right? When I look at my own experience, I have to admit that if I could have safely taken a pill that caused me to lose 62 pounds, I would have been sorely tempted. I say that even though losing weight with a pill would not have made my bones and muscles stronger, my back more flexible or my heart and lungs more efficient. In the absence of a magic solution, I did it the old-fashioned way: ate carefully and exercised regularly.

In the end, it may not matter whether Dr. Meldrum is right: the issue may be resolved indirectly. In England, the financial costs related to antiobesity prescriptions are rising each year, and the citizens may not be able to pick up the tab through taxes to pay for the medicalization of obesity. Will the same financial constraints be experienced in the United States? Will the cost of drugs become prohibitive because so many of us would require prescriptions?

What do you think? Is Dr. Meldrum on the right track, or is he unsympathetic because, judging from his photograph, he’s never personally had to deal with a weight issue?