Speaking Volumes!

Two years ago I set out on a mission.  I was looking to do something away from my full time job as a school counselor.  I knew I wanted this to be something that had nothing to do with my school job and it had to be something I had a passion for.  

Today, two years later.....MISSION ACCOMPLISHED.  

The following reflection from my latest client SPEAKS VOLUMES as to why I chose to become a Certified Health and Nutrition Coach.  

--------------------------------------------------------------------------------------------------------------------------------------------------------------

For the past 3 months, in the wake of moving and losing control over my home environment, I decided to take back some control where I could: my body, and in particular, what I put into it.  I started with wanting to eat fewer processed foods; however, I also wanted to lose 15 pounds this summer, which would involve also limiting processed carbohydrates and sugars in my diet.  I took up the challenge.  So far I have lost around 10 pounds, and it's been surprisingly easy.

When I hear someone lost weight, the first thing I ask is "What did you eat?" Sure, I ate Brussels sprouts, kale, Swiss chard, green beans, lettuce, asparagus, cauliflower, and broccoli, among other things.  Lots of broccoli.  Spaghetti squash instead of pasta.  I skipped the chips.  No buns during a cookout.  All my burritos "naked" and without rice.  BUT.  What else did I eat?  While certainly not all-inclusive, I'll give you a list:

cupcakes (I baked 'em . . . )

cake (Yep, I baked this too.)

dinner rolls

cheesecake (The awesome chocolate mousse cheesecake at Ruth's Chris.)

wine

beer (Light and not-so-light . . . )

margaritas (I make the very best.)

pie: peanut butter, peach, sugar cream

pizza

M&Ms

strawberry shortcake (Especially the AMAZING one at Ted's.)

fig newtons

s'mores (Another specialty -- chocolate graham crackers with strawberry marshmallows.)

frozen yogurt with oreos, cookie dough and hot peanut butter . . .

funnel cake

spiral spuds

In writing this list, I am actually shocked.  Mostly because I'm sure there's more. 

So, how did I do that?  I managed to eat well and follow my "plan" 90% of the time, but didn't get completely hung up on being perfect.  You only go through life once, and if there's good peanut butter pie, well, you have to try it.  So did I eat *all* of each of these?  Usually not.  Food is so much a part of our social experience that many times, you wouldn't even consider eating something if you were by yourself.  But if the dessert comes out with 4 spoons, you can do that.  By making no foods overly forbidden, then you can get by with sharing or having just a sliver.  Especially if your dinner plate was mostly greens with some lean protein and good fats.  And before that your lunch was a mixed greens salad with grilled chicken.  And before that your breakfast was Kashi Go Lean with blueberries and unsweetened almond milk.

Mostly, for me it is about trying to limit sugars in foods that really shouldn't have sugar, like a salad (the dressing) or yogurt (especially flavored).  If I'm going to have sugar, it should be intentional and deliberate, not the sugar that sneaks in when you're not vigilant. It's also a matter of frequently making a choice that perhaps has more calories, but is *real food* rather than a science experiment, as in the case of Sugar Free Syrup versus Maple Agave Nectar.  Or commercially prepared "low fat" peanut butter versus the natural foods peanut butter that is nothing but peanuts.  I'd rather take in a few more calories than hear 10 years from now that the mystery syrup ingredients cause cancer.  Also, if you're going to take in a splurge, make sure it's intentional and actually tasty.  If it's camoflage, e.g. looks great but tastes anywhere from so-so to terrible, that gets a fail.

I'm thrilled to have a better relationship with food and to feel nourished and well rather than hungry and out of control.  I hope that you too can figure out how to eat food without your food eating you.

Chapter 2: Keeping Track of it All

Chapter 2:  Keeping Track of it All:  A Great Tool For You 

And so it continues.....

Chapter 1 introduced us to our main, uh....only character, a 39-year old, husband, father of two, School Counselor, Health and Nutrition Coach who, like anyone, has had his ups and downs with food and fitness.  In the past year, he's found himself in a great place with his fitness and food and plans to never return to The Food Place That Shall Not Be Named.  We learned about goals, planning, and how to find new purpose when one has had a string of success.  

One of those goals involves tracking food.  Now, before you give me this......

......consider this:  We live in a society full instantaneous gratification i.e. cell phones, texting, laptops, iPads, fax machines, Twitter, Facebook, cloud services, and much more. 

 

It goes without saying that most people will find at least seventeen excuses why tracking food will not work for them.  Instead of wasting precious cyberspace listing a few, let's see what great tool our protagonist is using.

MyFitnessPal is more than a calorie counter.  But it is a smart tool that encompasses that very "give it to me now/instant gratification" mindset into something that takes time and patience:  eating well and weight loss.  This tool literally has over a million food entries in it's library making it easy to find what you are logging.  It provides graphical data on how much protein, how many carbs, and how many calories you have left to consume each day and allows you to set your own goals regarding what percentage of each need to consume.  Even more, it has a whole social networking component for support.  Remember that team our protagonist joined in Chapter One?  The one that is trying to achieve new fitness goals?  With this tracking tool, now he can see what and how his friends are eating.  The benefits to that?  You can get ideas of what to eat, when others eat certain foods, and you can offer support and encouragement by posting messages back and forth.  And one more piece of that "instand gratification-give-it-to-me-now" mindset.  You can enter your information from any computer and then continue from any phone with the free application.  It's available for any iPhone, Android, or Blackberry device.  

DISCLAIMER:  This literary piece of opinion does not receive any benefits from MyFitness Pal, rather we find it to just be a very simple, easy-to-use, intuitive, and motivating tool to aid in doing something that historically takes time, persistance, and patience.  

Speaking of patience....in Chapter 3 our main character will face a few evil villains.  Stay tuned to see if he can ward of these calorie sucking, carb loading enemies!  

Guest Blogger: A Festivus Miracle!

The following guest blogger has hit a home run in my humble opinion.  Katrina is a friend, mother, wife, writer.  You can find her latest book, Table for Six,  here if you wish and her website/blog here.  In the words of Simon Cowell...If I'm being honest....I originally thought, "Katrina is so well-written.  She will be a wonderful guest blogger because she has a great personal story to tell and DAMN!  That girl can write!"  

Well....Katrina, my friend...You have articulated what an aspiring health coach dreams his clients will come to realize.  I've highlighted those ah-ha's in your writing.  

When my youngest was eight and I was still 70 pounds overweight, I decided it was time to stop blaming my posterior on “The Baby.” And the “I had four kids in five years” excuse was getting a little old, too.

The truth? I liked Oreos. A lot.

Oh, and not just Oreos. I was an addict – a carb addict. Perhaps “Man doth not live on bread alone,” but I was fairly certain I could live exclusively on Noble Romans breadsticks, given that glorious opportunity.

As a former athlete, I was accustomed to eating anything I wanted… and never gaining an ounce. But age and Oreos caught up with me as they are wont to do. It was time to do something different, to see things through a new lens, to make a lifestyle change.

I’d dabbled in many diets over the years – from Weight Watchers to grapefruit to liquid only. I’d tried just about everything. And sure, I lost weight on all of them. But I always gained it back. And then I’d gain a few extra pounds just for good measure.

Why? Because they were temporary. Because I wasn’t learning anything about food, exercise, my body, and how those three entities work together.

My trusted doctor (and uncle) suggested I try the South Beach diet. When I realized I had to give up sugar for TWO WHOLE WEEKS, I was convinced I would probably die. Or kill someone. And I’ll admit, when those two weeks began, I was grumpy, irritable, and less than pleased. I didn’t kill anyone. I’m fairly certain, however, that I yelled a lot. I probably even cried. But when those two weeks were over, I’d lost twelve pounds and no longer craved sugar and carbs.

It was truly a Festivus miracle.

I am blessed with an incredibly supportive husband who also happens to be a great cook. He made this journey with me, and together we lost over 100 pounds within the course of a year. And here’s the thing… South Beach isn’t really about dieting. It’s about making better, more informed choices. It’s about choosing a sweet potato instead of a white potato. It’s about savoring a bite of good, rich, dark chocolate instead of a processed candy bar. It’s about enjoying a steaming cup of hot Zen tea instead of a McDonald’s Diet Coke. It’s about embracing the veggies. And we all need to give the veggies a little love, don’t we?

Once the pounds began to fall away, everything about my life changed. I know, I know – it sounds like a bad commercial, but it’s true. My energy returned, my motivation increased, my mood improved.

Mama got her groove back.

I’d always wanted to run a marathon by the time I turned 40, had always wanted to check that particular item off my bucket list. At age 40 (+ a few months), I completed the Indianapolis Monumental Marathon. My husband and kids supported me through alternately grueling and rewarding months of training, my friends met me on my long runs with water and Gu and cheerleading in the streets. Long-distance friends sent motivational tapes and letters of encouragement. Marathon-running veterans offered me valuable words of advice. Apparently, it takes a village to run a marathon.

And I have never been more grateful for my village.

Crossing that finish line with my friends and kids (who ran the last quarter mile with me) was one of the greatest accomplishments of my life. It taught me – and my children – what dedication is all about. It was a priceless lesson in setting a goal and seeing it through.

And I must admit that some of those early morning training runs were downright spiritual.

Health and fitness isn’t a cross-the-finish-line kind of event, though. It’s an ongoing process. There’s always more to learn, always something new to try. And are there times I give into the lure of the Oreo? You bet. Life is about living, after all. But a healthy body makes life a thousand times more enjoyable.

And strutting my skinnier, happier, healthier self in some “7 for all mankind” jeans? Not a bad bonus, either.

Before

and....

 AFTER!!!

and....

Guest Blogger Shares Her Story

Off the grid and long overdue.  Since returning to school after summer break, I've neglected the mess of stuff in my head to blog about (stay tuned!), so here's number one:  

Emily is a dear friend of mine who currently lives in the Middle East (that's not a typo....I mean THE Middle East!).  She has been a blog follower and supporter and recently shared her own story with me.  Given her rich cultural experiences, her zest for great food, and her keen outlook on life, I had to have her share her insights on eating and her path to a sustainable, dietary, lifestyle.  And check out her before and after pics!!!!!!!!  I'm so proud of her!

Here goes....

No Counting? Count Me In!

I currently live in Beirut, one of the world capitals of GOOD FOOD.  Hummus, kefta (barbecued spiced ground lamb), tabbouleh (parsley salad with bulgur and mint), fatouch (garden salad with sumaq and baked bread chips with zaatar [thyme]), tahini salad (tomato, cucumber, and onion salad with thick sesame seed and lemon juice dressing)…..

For the most part, these sound pretty healthy, right? Fresh produce abounds in the Middle East and especially in Lebanon, from the sweetest cucumbers to the juiciest citrus fruits in the South.  You haven’t tasted grapes until you’ve pulled them (and their leaves) directly from the vine growing over your (*cough* or your neighbor’s….) patio.  Those grape leave you can use later to make doualeh (grape leaves stuffed and rolled with rice, tomato, and sometimes ground lamb, and boiled in stock until they melt in your mouth).

While Lebanon entices the tongue with all of its Mediterranean cuisine, Lebanon is also known as the gateway to the West.  That privilege comes with easy access to the heavy Western food that I can’t resist: pizza, hamburgers, pasta, French fries…  And even though I’m not a huge fan, fast food is widely available: McDonald’s, Hardee’s Burger King.  Lebanon’s national motto could be: “You want it?  You got it.”  It’s not hard to find most anything you want here.

Lebanon also specializes in scrumptious sweets: beqlawi (baklava), knafeh (sweet cheese and sugared phyllo dough served on soft, fruity bread drenched with sugared rose water), petit fours, fresh tamar (dates), custard, ice cream, sfouf and basbousa (sweet semolina cakes), maamoul (date cookies)…….  The list could go on for 2 miles.  Sweets? Can’t stay away from them for anything.  If it’s got sugar, it will find its way into my mouth.

So in the past 2 ½ years that I’ve lived overseas in Beirut, I’ve slowly packed on the pounds.  I exercise regularly, so I was able to stave off more pounds that probably should be on my hips.  But when my husband and I traveled to the States this past Christmas, I was at my highest weight ever.  Like a lot of people, I’ve always struggled with my weight, but to be at an all-time high was just shameful.  Unfortunately, nothing stopped me from packing on the usual holiday pounds as well as the “We’re so glad you’re finally back!” pounds from countless dinners with family and friends.

It was definitely time for a change.  In the past, I had done WeightWatchers, sometimes successfully, but more often than not, within days of starting over, I’d just start using the POINTS to eat whatever I wanted within (and without!) my POINTS range.  Cake is 7 points? I shall enjoy!  Three pieces of pizza?  Sure!  In the end, I was feeding my body junk, feeling lethargic, and not losing any weight.  In my opinion, WeightWatchers does not emphasize nearly enough the importance of what kinds of foods to eat; they rely too heavily on sweet substitutes that still aren’t doing your body any good. knew I couldn’t do that cycle again.

I researched some other plans and came across the South Beach Diet.  I had heard of the South Beach Diet, but when it first came out, its name made it seem like such a fad.  After finding the first edition of the book on the clearance rack for $2.00 (thank you, Half Price Books in Indy), I read it within a week.  I was blown away: it made sense.  Maintain an appropriate blood sugar level to keep from binging on sweets and carbs that only tax pretty much every body system.  Make your body work to extract nutrients from the foods you eat instead of serving your body simple sugar.

I decided to go for it.  Eat from the approved food list.  Phase I: Ditch pretty much all carbs and sugar (including fruit) for 2 straight weeks, restoring blood sugar to a normal level. After that first day, by ditching simple carbs, you're teaching your body to reach for long-term satisfaction foods, not sugary fillers that will make you hungry within an hour. Phase II: Reintroduce some carbs slowly, and eat from a new list of approved foods in addition to the other already-approved foods from Phase II.  After reaching goal weight, move to Phase III:  Seemingly all foods are “approved,” within reason.  By that point you'll know what your triggers are and how to manage them.

For me, South Beach is a sustainable diet.  I’ve lost a solid 20 pounds in the last few months, and for the first time, those pounds are staying off.  I'm not kidding when I say that I crave vegetables with my dinner now.

Over the years, cooking has become one of my heart’s passions, and the South Beach book itself comes with tons of recipes.  They’re good; not “out of this world” fantastic dishes, but solid recipes.  My real cooking savior has been Kalyn’s Kitchen, a home-cooking blog that features healthy, low-glycemic recipes.  The blog’s author, Kalyn Denny, had major success with the South Beach Diet, and initially started the blog as a way to keep track of all the recipes she was trading with friends.  Kalyn is one of my cooking heroes.

I don't like too much restriction (like WW POINTS or an all-or-nothing food list like Paleo), but I do need guidance (like the SBD flexible food lists), and I need lots of grace.  I go off plan.  Frequently.  Sorry, but if someone visits us and brings baklava with them, I’m eating it.  Something I love about the South Beach Diet is that when you screw up, or you go off plan for a bit, there's no panicking that you don't have enough POINTS to make it through the week.  You just start over again with the next meal.  Or you go back to Phase I for a week or two.  I'm sure that others can do that with WW, but I never could.  I would just eat whatever I wanted until the next Monday rolled around, and hop on the crazed merry-go-round all over again.  Had I not strayed on the South Beach Diet, I could have probably met close to my goal weight by now, but for now I’m cool with this steady weight loss.

No counting POINTS.  Or calories.  Or carbs.  Or fats. Or portion sizes. Or anything.  As those “Hooked on Phonics” kids might say, “The Sauth Beech Dyat werks fer me!”

                                                 

BEFORE

AFTER

Reboot Your Life

BEFORE READING:  DONT' FORGET TO ENTER THE FIRST CSPINHEALTHY GIVEAWAY.  IT'S FREE AND  YOU CAN ENTER MULTIPLE TIMES.

FIRST WINNER TO BE ANNOUNCED THIS WEDNESDAY NIGHT.

-------------------------------------------------------------------------------------

My wife and I watched this documentary titled Fat, Sick, and Nearly Dead.  If you are in a rut, need to lose weight, are interested in juicing, or you just want to broaden your mind about health, fitness, and nutrition, this is a MUST SEE.  Very educational and entertaining.

 GIVE YOUR LIFE A REBOOT!

The Round Mound of Rebound Does Crossfit

Last June I was lethargic, down about my health and fitness, disappointed for allowing myself to get so far off track.  

I had run half marathons, lost considerable weight before (79 lbs.), belonged to gyms, hired personal trainers, and felt like I had done it all.  Then a good friend told me, "You should try Crossfit."  

So I did and I could not be happier with my progress.

So I stumbled upon the news that former NBA legend Charles Barkley was taking up Crossfit.  At first, I thought this was on par with the likes of Chad Ochocinco trying out bullriding.  

But it was no joke........

And so here is Barkley, The Round Mound of Rebound himself, getting after it at Crossfit North Atlanta.  Watch below as he shares that he is up 100 POUNDS since retiring from the NBA.  This guy has said some wacky stuff in his time, but he was a childhood favorite of mine and I have to say......I'm pulling for him.  Good for Chuck for being 48 years young and setting such a lofty bar for himself.  I sure hope this is more than a gimmick.  

Despite what you think of him, Barkley was quite an athlete in his day.  

Well.....maybe not here........

GOOD LUCK CHUCK!!!

124 Pounds Lost!!!

No matter what you do for exercise.  No matter what your preferred dietary lifestyle is.  No matter what.....

YOU MUST WATCH THIS.

It may be my favorite story of someone who decided enough was enough and decided to get healthy.

From The Crossfit Journal.  Great info. on health and wellness and not just all about Crossfit.

So no matter where you are in your path to wellness, I hope you find some inspiration in this story.  I know I did.  I keep watching it!