A Conversation That Made Me Cringe!

This past weekend Mark and I were sitting at our local wine bar enjoying a glass of red. It's a small, quaint place so it's easy to hear the conversations going on around you--especially when you really start listening! A few feet away at the bar a man and a woman were talking. My guess is that they were in their upper 50's--maybe low 60's. They weren't a couple--more likely friends who hang around in the same circle. Their conversation went something like this (keep in mind my memory is not perfect, but you get the gist):

Woman (while eating some cheese): You know I was at a party with Mike last weekend, and they had this fantastic cheese. I asked him, "Did you try this?" And he said, "No. My doctor said my cholesterol needs to come down, and I don't want to go on medicine, so I'm trying to stay away from things like cheese and eat healthier." I was like, "Really? I just take cholesterol medicine. Life is too short!"

Man: Yeah, I'm on Lipitor. It's amazing how quick that little pill brings your numbers down. But some people can't tolerate it. My wife was on it, but it was starting to cause some liver damage, so she went off. But I seem to tolerate it just fine, so I'm still taking it.

Woman: Yeah, I just don't get it. Why watch what you eat, deprive yourself of all that good food, and do all that exercise when you can just take one little pill everyday? Life is too short for that!

I swear, Mark had to keep me in my seat, because it is this exact attitude that's killing America (literally and financially). It's one of the reasons I have trouble making a living as a fitness professional in Ohio. "Why exercise and eat right when I can solve everything with a little pill?"

And it's an attitude I just don't understand. I would do everything I possibly could to avoid going on cholesterol or blood pressure medication. And any sacrifice or extra exercise would be well worth it.

I think people often believe that if something is government approved (pesticides, medications, processed foods, etc.) it can't possibly harm you. But have you ever read what some of these cholesterol medicines actually do in your body?

Check out this article from Natural News. Here's an excerpt:

Millions of Americans take statin drugs to help lower their cholesterol, making it one of the most popular classes of prescription drugs on the market today, but like most prescription medications, these drugs are often unnecessary, as most Americans could lower their LDL (bad) cholesterol levels simply by changing their diet and lifestyle. However, we live in a world where people are looking for a quick fix, and doctors are eager to recommend "magic pills" to patients with any and all health concerns. The problem with these so-called "magic pills" is that they often end up doing more harm than good. Such is the case with Lipitor, the most popular of the five statin drugs available today...

As it turns out, the side effects mentioned by the ads' unseen spokesperson are just the tip of the iceberg.

Dr. Matthew Budoff, author of "Enhancing Heart Health," writes that cholesterol-lowering drugs like Lipitor "work by inhibiting the enzyme needed to manufacture cholesterol in the liver. However, these drugs also block the manufacture of important nutrients like CoQ10, which has been shown to benefit heart health. The other main drawback of this class of drugs is debilitating muscle pain ... Other side effects, according to the Physicians Desk Reference, include liver problems, nausea, diarrhea, abdominal pain, headaches and skin rash."

Learn more: http://www.naturalnews.com/021397.html#ixzz1dgWdaV2M

Not a believer in natural health (which seems bizarre to me), then check out this report by CBS news.

The choice is, of course, yours. I'm just saying, do some research. Don't just blindly take a medication. Ask your doctor exactly what the medication does. And then do your own research. Make an informed decision. I only take medications when absolutely necessary, and then I still look up everything I can find on it.

A doctor once gave me a prescription for migraines. As an extra bonus, one of the side effects was weight loss! My first thought was, "Wow. No more migraines and easy weight loss! Awesome!" And I took two of them. Because one of the side effects was loss of appetite, I actually dropped a few pounds in just those two days. And as I'm sure many of my female readers can attest to, sometimes we'll do about anything to shed a few pounds--especially when weight loss has been a struggle. But then I started researching everything I could find of the drug. The side effects were not ones I was willing to deal with. Hair loss was one of the most common ones. My hair is bad enough! So I threw the pills away. Now I use feverfew (a plant--I actually grow it), as well as trying to avoid certain foods and actions that trigger the migraines.

Today's attitude just seems to be to take the easiest way out. "You mean I can just take this pill and keep eating cheeseburgers and drinking beer every night? That I don't have to start an exercise program and I can still lower my cholesterol?? Right on!"

I believe that we need an attitude adjustment!

After my husband and I listened in on the wine bar conversation he asked me (playing devil's advocate): Okay, if you knew that after a lifetime of watching what you eat and exercise you only got to live six months longer than the person who chose the Lipitor route, would you still choose healthy eating and exercise, or would you just enjoy whatever foods you wanted?

Without hesitation my answer is still the life of healthy eating and exercise. For me, it's not just about the end result. It's how I feel everyday. Eating healthy and exercising makes me feel good on a daily basis. Healthy eating, gives me energy, helps my digestion, keeps my skin clear and young. And when I know I'm fueling my body with good things, I feel better mentally. And exercise...sometimes I have trouble motivating like everyone else, but ALWAYS, ALWAYS, ALWAYS I feel better afterward. I have never finished a workout and thought, "Man I wish I hadn't exercised today." Plus, I like the way it makes my body look! Muscles are sexy!

The choice is certainly yours. You can swallow the daily pill or you can make some life changes. (I realize there are some situations where one's cholesterol and blood pressure are high due to heredity and not lifestyle. And while I would still encourage you to do your research, I realize you may have a much harder choice). My hope is that whatever situation you choose, you'll give it some serious thought. Ask your doctor the tricky questions and demand honest answers. Consult a Naturopathic practitioner. Sometimes the easy way out, isn't the best way out.

Recipe Post: Raw Food Pad Thai

In an effort to eat more raw fruits and veggies, Mark and I are trying to incorporate some raw food meals into our diet. Last night we made raw food Pad Thai using zucchini noodles. I found the recipe on About.com. I will also post it below, but if you follow the link, the author has other easy-to-do raw food meals.

I won't tell you that it was as delicious as the warm, spicy Pad Thai from the local Thai restaurant, but it was a good dish, full of nutritious ingredients.

Ingredients:

• 2 zucchinis, sliced into strips with a vegetable peeler
• 2 large handfuls of bean sprouts, approx 2 cups
• 3/4 cup chopped nuts (use almonds, peanuts or cashews)
• 1 red or yellow bell pepper, sliced into strips
• 4 green onions, diced
• 1/2 cup fresh chopped cilantro
• juice from one lime
• 1 tablespoon raw, cold-pressed olive oil
• 1/4 tsp sea salt

Preparation:

Toss all ingredients together in a bowl until well coated. Add a dash more salt if desired and enjoy!

Cookies and Cold and Calories--Oh My

It's that time of year again. The beautiful Fall leaves have fallen and there's a chill in the air. It's around this time of year when one's exercise level tends to decline, but their calorie intake increases--a sure recipe for holiday weight gain.

I'm not telling you anything you don't already know. But as a fitness professional, I feel an obligation to go through the ritual!

Okay, first...I know all my Midwest and East coast friends and acquaintances are salty about the impending cold weather and snow. Believe me, I use to be right there with you. But winter is coming whether you like it or not--so why not choose to like it rather than sit and complain about it. A positive attitude can make a world of difference when it comes to motivation! Find the silver lining in winter! For me it was learning how to ski. Maybe that's not for you...so find something else. Take an ice skating lesson. Put your layers on and go for a winter hike. Act like a kid and go sledding! Walking back up that hill is great exercise. Ask for a pair of snow shoes for Christmas.

The point is, don't sit and wallow until March. It's not good for you physically, mentally or emotionally. And if you are unhealthy in any of those categories, you will become defenseless against all the baked goodies out there throughout the holidays. When you are feeling down, comfort food becomes a go to for many people. And come Spring, your blood pressure and cholesterol will be up, and your clothes will be too tight!

So let's talk about those holiday goodies. Soon they will be everywhere. I'm not saying you should forgo them altogether. I mean, they are part of what makes the holidays magic (and delicious). Moderation is key. Perhaps this isn't the time of year for your big weight loss plan. Why not go for a maintain don't gain theme for the holidays? And you can accomplish that by burning off the goodies you do choose to partake in.

So make a solid effort to work a little harder on the days you indulge. Hit the gym. Take a class (most community centers offer classes at a very reasonable price). Go for a walk to look at the neighborhood lights. Plan to stuff yourself on Thanksgiving Day? Sign up for a Turkey Trot that morning. Many communities have them. You don't have to be a runner. Many folks come out to walk it. And most collect canned goods for those in need.

Know in your mind that sugar is addicting. If you eat one cookie or chocolate--you'll want another. That's just how our bodies tend to work. So you have to exercise some self-control. Don't let yourself get carried away.

Alcohol is another holiday evil. I'll be the first to admit, I love a cup of eggnog. Remember it's empty calories. As far as fat and calories, a dry red wine is a better choice. Water is even better!

So let's review:

• You're going to make an effort to at least not hate winter. I won't ask you love it (although I've come to love it). Just give it a chance.
• You are going to allow yourself to indulge a little, but not a lot.
  
• And when you do indulge, you're going to work to burn those extra calories off with a good workout.
  
• Your goal is maintain don't gain through the holidays.
  
• Finally, try to keep the stress level low and the positive attitude high. Stress can contribute to weight gain.

Got it? Awesome! Now, have a holly, jolly holiday season!

Recipe Post: Sloppy J.J.'s

This is a favorite of mine because it's soooo easy.

It is my own creation--hence the name "Sloppy J.J.'s". They are a vegetarian version of Sloppy Joe's (and I bet you could fool some carnivores with the recipe).

1. Set alarm ten minutes early. Get up and chop up a green pepper and half an onion (full one if you really like onions). If you want more spice you could throw in a jalapeno or habanero pepper.
2. Turn your crockpot on high. Put a little olive oil in the bottom. Dump in the green pepper and onions.
3. Go take your shower.
4. Come back to the crockpot, and turn it down to low.
5. Dump in a bag of veggie crumbles of some sort. My favorites are Trader Joe's meatless meatballs or Quorn's crumbles (great if you have a soy allergy). You can also sneak in some other veggies. For example--carrots, tomatoes. You can even chop up some spinach and toss it in about 5-10 minutes before you want to eat it. The kids will never notice.
6. Dump in a jar of your favorite BBQ sauce (I try to find ones with fairly wholesome ingredients (not too much sugar or too much sodium). I like the ones with some mustard in them.
7. Put the cover on the crockpot and go to work.
8. Come home. Dinner is ready.
9. Have some wholesome, natural, multi-grain buns ready for your feast.

It's Time To Take Charge of Your Life (Or, Rants of a Frustrated Trainer)

First let me state that this blog is the product of a frustrating day, so if it offends, I apologize in advance. That is not its purpose.

For just over a year now, I have been back in the fitness business full-time. I did it once before, but gave it up because I needed health insurance and the ability to pay my bills. This time around I am blessed to have the support of my wonderful husband--and his good job. Believe me, without both, I would not be able to pursue this career. And perhaps you're asking why I do this--I have a master's degree in journalism for goodness sakes--and plenty of work experience. I could be making quite a bit more money if I just took another public relations job. I do it because it's the one career thus far in my life that I feel passion for. Some people become doctors or firemen or police officers so that they can help people. I want to help people live healthier lives. And, I want to save my own sanity by having a job where I'm active every day. Each time I go back to a desk job, I feel I'm slowly killing myself--mentally, emotionally, and physically.

But helping is where the frustration lies, because you can't help people who do not want to be helped.

I'm an Ohioan born and raised; however, I spent over ten years living in the Washington, D.C. area and two years living in California (about 65 miles north of L.A.). Maybe it's regional angst I'm dealing with right now (and I welcome your comments and opinions on this). Because Ohio is the first place I've lived where one seems to be condemned for trying to live a healthy life...where I am actually insulted--probably on a weekly basis--for living a healthy, holistic vegetarian (plus fish) lifestyle. Yet I hear it constantly--and most often from those who claim to love me. It's beyond comprehension to me--how people actually encourage you to be unhealthy here. Restaurant billboards proudly boast that this week's special is "Deep Fried Battered Bacon," and that they specialize in "down home country cooking".

Okay, I understand tradition. I understand that people like to eat food that tastes good. What frustrates me is that these same people complain (to me, on Facebook, to their friends) that they are overweight, in bad health, fatigued, on too many meds....the list goes on. On one night they post about their delicious dinner of fried chicken, mayonnaise-laden salad, cake and beer. The next day they post about their lack of weight loss or cholesterol problems. Or they post about how they lack the time to workout or get to the gym, and then later update us on their favorite T.V. show.

People, it is time to take control of your lives! If you are not happy with the way you feel or look, do something about it. I'm not talking about drastic changes. Start small. Eat red meat one less time a week. Eat vegetarian or fish one more time a week. Cut out some processed foods. Bake instead of fry. Cut out a soda a day. Cut out a cigarette a day (it's a start!). Schedule fifteen minutes a day of exercise (it's better than no exercise). Use that fifteen minutes and walk around the block. Take the kids! Please don't tell me you don't have fifteen spare minutes in your day (if you do, I'll bet you I can find that fifteen minutes for you).

Today I offered (through a local rec. center) a very reasonably priced bootcamp at 6am (much cheaper than the ones you see in the big cities). The early time is meant to offer people an exercise option before heading to work--before the day gets busy. Not one single person attended.

At lunchtime I provided a wellness seminar to a local corporation. While I was paid for providing it, it was offered free of charge to employees. Again, not one person showed up. I have given away personal training as door prizes, offered free sessions to introduce myself to a new gym, and held drawings so people can win free sessions--and people have not taken advantage of any of these things. I can't seem to give away fitness for free! Again, it seems to be regional because I never had this experience in D.C. or California. When you offered free sessions at the gym, they were snatched up within seconds. Being vegetarian in either place was commonplace. Recently, when we visited Asheville, NC (one of my favorite places) we ate at a different vegetarian restaurant each night.

Ohio, this is a call to action to you. In 2010 you were named the 13th most obese state in the U.S. Change your mindset. Don't condemn a healthy lifestyle, embrace it. Retrain your mind about what food tastes good. You might be surprised at how much you like pure, unprocessed, fresh food that's not fried. Make time to exercise--even if it's only fifteen minutes to start. Once you start feeling better, you'll make more time for it. Involve your children in a healthy lifestyle now. Don't let them repeat the unhealthy habits you grew up with. Now is the time.

This is not a blog about vanity...about losing weight so you look good. It's a blog about saving your life. It's a blog about feeling healthy, energetic and strong. You are the only one who has the power to make the changes. If you don't care about yourself, then care about the people who love you and want you alive--your partner, your children, your friends--your pets!

It's natural to wallow in pity a bit when you feel bad, but there comes a point when you need to suck it up, get up and make some changes.

Recipe Post:: Chili-Glazed Tofu over Asparagus and Rice

I've been slacking on the blog. I actually have two in the works. I'm just having trouble finding the time to sit and write them!

Sorry for the lack of photo. But we ate it before I thought to take a picture!

This recipe is from Cooking Light and it is easy and fantastic!

Ingredients

• 4 cups water
• 1 (3 1/2-ounce) bag boil-in-bag long-grain rice (I replaced boil-in-bag rice with good ol' brown rice. More time consuming, but I feel worth the effort).
• 2 1/4 cups chopped asparagus (about 1 pound)
• 1 tablespoon peanut oil
• 1 tablespoon sugar
• 2 tablespoons rice vinegar
• 2 tablespoons low-sodium soy sauce
• 1 teaspoon bottled minced ginger
• 1 teaspoon hot chili sauce with garlic (such as KA·ME) (We up'd this a bit for more spice)
• 1 pound extrafirm tofu, drained and cut lengthwise into 9 pieces
• 1 teaspoon salt, divided (we always skip the salt)
• 1/4 teaspoon black pepper
• 3/4 cup preshredded carrot (just shredded our own real quick)
• 1 teaspoon dark sesame oil

Preparation

• Bring 4 cups water to a boil in a 2-quart saucepan. Add bag of rice, submerging bag completely in water. Boil 10 minutes. Carefully remove bag from pan, leaving boiling water in pan. Add asparagus to pan; cook 1 minute. Drain.
• While rice cooks, heat peanut oil in a large nonstick skillet over medium-high heat. Combine sugar, vinegar, soy sauce, ginger, and chili sauce in a small bowl. Sprinkle tofu with 1/2 teaspoon salt and pepper. Add tofu to pan; cook 3 minutes on each side or until browned. Add soy sauce mixture; cook 20 seconds, stirring constantly. Remove from heat. Combine rice, asparagus, 1/2 teaspoon salt, carrot, and sesame oil. Serve tofu over rice.

Schedule it!

You keep meaning to get a workout in, but suddenly it's 9pm and you are way too tired. Or, you spend so much time debating whether you should go for a run or lift, that you end up not doing either. There are so many excuses not to exercise! But at some point you have to JUST DO IT!

For me, the easiest way to stick to an exercise plan is to schedule it out. You schedule your meetings, you schedule your doctor's appointments, your grocery shopping...why not your exercise? So I not only schedule my exercise, I schedule exactly what exercises I'll be doing (on most days at least). Better yet, at least two days a week I schedule workouts with my husband, so there's more motivation to do them. If you know by canceling you'll disappoint someone else, you are much more likely to do it!

For example, my exercise time is early in the morning. Mornings are when I have the most energy, and the air seems so much cleaner.

My schedule looks like this (keep in mind, fitness is what I do this for a living and I'm my own boss, so I allow myself time off for exercise):

Monday: Bike sprints and strength train
Tuesday: Early morning trail run with my husband
Wednesday: Distance bike ride and strength train
Thursday: Track Run (sprints and bleachers) with my husband
Friday: Trail run (the trail runs are simply because I find it more enjoyable than running on the road and the hills are good training) and strength train
Saturday: Just make sure we do active activities together--a walk, canoe/kayak, laser tag/etc.)
Sunday: Distance run (building up to a half marathon)

By knowing my assignment for each day, I'm able to do it. It brings out the former student in me. Plus, I see improvements (in performance and body composition) each week--which provides further motivation to keep going.

Your schedule doesn't have to look like the one above. Maybe running and biking aren't your cup of tea. Find the activities you enjoy doing, and schedule them into your weekly agenda.

Isn't your health important enough to deserve a meeting on your calendar?