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!

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?

The French Paradox and Moi

I always learn a great deal about food and fitness when I visit my son Steve; his French wife, Sabrina; and their two sons in Montpellier, France.

Montpellier is located in the Languedoc region on the edge of the Mediterranean Sea. Like Provence, its next-door neighbor, the Languedoc region is filled with vineyards, castles, Roman ruins and antiquities.

Montpellier boasts numerous schools and universities. Consequently, the public squares, restaurants and coffeehouses are filled with high-spirited youth intermingled with occasional tourists and a few retirees. During this particular visit, the rugby world cup competition was nearing its finals, further adding to the high spirits of pedestrians on the crowded streets.

Surrounded by extraordinary hospitality, good food and wonderful wine, I indulged myself. Breakfast was the first treat of the day, usually beginning with strong coffee, a croissant embedded with bits of chocolate and a piece of fruit.

Lunches and dinners were more leisurely and complicated. A typical meal might begin with an aperitif followed by a substantial entrée. The next course, a green salad, would be followed by bread and an assortment of exceptional cheeses. A round of fruit and yogurt might come next. Finally, an irresistibly beautiful dessert accompanied by rich coffee would end the meal. Each course was, of course, accompanied by wine.

At home in California, I drink wine sparingly, my coffee is weak and lunch is a bowl of vegetable soup. But each day in France, I drank goblets of wonderful red or rose wine throughout the two-hour, multi-course lunches and dinners. Plus, after each meal, I sipped delightful cups of dark roasted coffee with the best of them.

How, I ask myself, can people eat like this and stay trim? That, of course, is the famous French paradox.

My daughter-in-law, for example, started her pregnancies weighing 99 pounds; four months after giving birth, she weighed 101. Six weeks later, she weighed one pound more than she did before her pregnancies. Predictably enough, she lost that pound very shortly.

I’ve decided the French paradox does not apply to tourists, or at least to me. Unlike my extended French family (including my son who has lost 30 pounds since moving to France), if I eat bread, cheese, wine, chocolates and six-course meals each day, I do not stay trim. Instead, after fourteen days in France, I came home two pounds heavier.

Without regretting the extravagances that resulted in the extra weight, I’m eager to resume my eating and exercise regimen. That may be the French paradox pour moi. Oui?

Friends Make Friends Thin

Awhile ago, I went to BookExpo America (BEA) in New York City with some trepidation. I live in a small mountain community in Northern California where customers chat easily and at great length with the checkout clerk at the local grocery store. Sometimes weather is the topic; other times, it’s the Friday night high school football game.

How would I fare in the fast-paced Big Apple? Could I negotiate my way through a pressured urban setting after living with easygoing country folk?

Little did I know the treat that awaited me.

Perhaps my delightful experiences in New York resulted from the focus of my trip. First, I attended a “university” sponsored by PMA, the Independent book Publishers Association. For three days, I was exposed to some of the brightest, most innovative people in the independent book publishing industry, a heady experience in and of itself.

From there, I went to the international book exposition. After wandering around what seemed to be an endless number of booths and exhibits, I ended up volunteering my time at the PMA’s booth. Wearing a badge that gave me at least a smidgeon of respectability, I had the opportunity to talk with interested buyers and other visitors who stopped by the booth to see what we “indies” had produced.

Nothing, however, prepared me for Caridad Pineiro. She bowled me over with her presence and savvy. Spontaneously generous, she took my picture on a computer-camera that she cleverly operated without any of the technical difficulties I would have had! Within minutes, she posted my picture in the Publishers’ Directory in the BookExpo’s computer system.

I discovered that she was a fellow author. Her achievements were impressive: she’d written six novels in the last year while working fulltime and taking care of a family. Even so, she still found time to attend the Book Expo. In those few minutes, we made a profound connection. I knew that she and I would be friends long after BEA ended.

At some point, the conversation turned to my fitness book. Just as Caridad had impressed me, here’s what happened to her:

When I went to BookExpo America in May, it was because I was signing releases of my latest books.  Never did I expect that the trip would help me recommit to becoming healthier and losing the weight I had gained.

How did that happen?  During a stroll along the many rows of booksellers and authors, I ran into Carole Carson.  The conversation originally started with questions about promoting our books, but then we realized we had much more in common than being authors —we both had battled with weight problems over the years.

Carole's enthusiasm and sensible talk about how she lost her weight and her commitment to spreading the word spurred me to consider that I had to get back to a healthier lifestyle because that healthier way of living would not only help me prolong my life but, in the process, maybe help me lose a few pounds.

Inspired by Carole and her words, I started this new quest with the same fervor with which I tackled my next novel.  I did some research, and luckily, I had Carole's wonderful book to guide me.  I approached this lifestyle change the way I would one of my characters, wondering why I wanted it, why I was conflicted about attaining that goal and how I would accomplish that objective once I committed to it.

Then I dove into the journey.  I began to watch what I ate, but made many of the same mistakes I made the last time I lost weight.  I realized I could eat salad until the cows came home to eat it with me, but I hate salad and so I was dooming myself to failure because I still viewed what I was doing as a diet and not a lifestyle change.

I acknowledged that I could never be a salad lover but that I was a vegetable lover, especially dark greens like kale, broccoli rabe and spinach.  I also loved squash and beans and so I substituted healthy doses of these vegetables with servings of lean meats and found satisfaction instead of frustration.

I also knew, however, that it was about more than the food.  The last time I had lost a great deal of weight, nearly 70 pounds (all of which I gained back over five years), I had been a jogging fiend—an hour or more a day—but with a family, a full-time job and writing deadlines, that kind of exercise routine wasn't possible any longer.  It was probably a good part of the reason for the return of my weight.

So I embarked on a more reasonable path: a half hour every day, with a slightly longer workout once or twice a week as time allowed.  By the end of the first few weeks, I was walking up the long flights of stairs at the railroad station rather than using the escalators.  Simple exercise like that counts as well.  Even two 15-minute walks a day contribute to keeping you healthier.

What's been the result of these preliminary lifestyle changes?  In about three months, I've lost 24 pounds and a dress size.  I feel more focused and have way more energy than I used to have.  People have noticed that I'm looking trimmer and standing up taller.  But more importantly, I feel better and healthier.  I feel like I've finally got a sound foundation for continuing with this lifestyle change.

So, I hope this helps all of you who are out there, wondering what you can do and whether it is possible to lose the weight.  Know that you are not alone with your struggles and that with the support and inspiration of people like Carole, you can go from fat to fit and stay that way.

Is there any doubt that we influence each other? Caridad renewed my heart’s desire to write, and I rekindled in her the lifelong commitment to lose weight and become fit.

Can friends do more than that?

Everything You Ever Wanted to Know about Nutrition but Didn’t Know Whom to Ask

In an effort to promote healthier food choices, the Center for Nutrition Policy and Promotion, an agency of the United States Department of Agriculture, has created a new Web site loaded with nutritional information: MyFood-a-pedia.

You can type in individual foods or compare foods. For example, I typed in diet high-fiber bread and compared it with white bread after adding butter to each slice. The analysis gave me total calories, the food group and nutritional information.

Besides keeping this resource for your own use, share it with youngsters, families and friends. Educating ourselves about nutrition can help us make healthier food choices.

Photo courtesy of Ivan Prole