A Guide to Eating Through the Holidays

It's that time of year again and it seems to have snuck up a lot faster than usual.  If you feel like you have a hard time with all the food and drinks during the holidays, struggle with motivation, or just feel stuffed here's some holiday tips to get through the season.

1) It's not about the food.  Holidays should be about who you are with and what you are celebrating. We are all adults. Every single thing that is available during the holiday season can be made any other given day. Lose the black and white thinking, collect recipes, and know that this is not the only time you will ever be able to eat this food again.

2) Monitor your drinking.  Yes, some of us need a couple of drinks to relax ourselves during the stressful time but even getting a little buzzed loosens us to be mindful of our true hunger/satiety signals. Since it's a diuretic it can also cause dehydration if you aren't drinking water. Chronic dehydration masks as hunger.

3) Plan ahead. If any of my friends are reading this they will get an ah ha moment. Bring a food you feel is healthy to the next party or event you are going to. I always do. If it's something I like I know I can load up 1/2 of my plate with this and just taste all the other food. Again, if I really like the food I'll get the recipe and make it again or ask my friend to make it for me.

4) Just keep moving. The holidays are stressful for many reasons but this is all the more reason you need to increase your physical activity. The first reason is for all those endorphins they produce. The second is to give yourself a little more of an allowance on calories. On average you burn 100 calories for every mile run/walked. Don't have time, get up 30 minutes earlier, you'll enjoy the peace and quiet.

5) Don't save up for the main event. You do not want to restrict your intake all day, to save up for the holiday meal. This can make your metabolism less efficient as well as disrupt your serotonin/dopamine. Instead, practice cutting your meals just a little throughout the day. This way you won't be over hungry. Once people get to this point it can take up to 30% more calories for your body to feel satisfied.

6) Eat a snack.  My trick of the trade is to allows eat a little something before the party/event. This allows me to feel balanced before I eat. I'm not too hungry and not too full and it's easier for me to have appropriate portion sizes. My go to is an apple and 1-2T of peanut butter.

7) Let it go. If you do happen to overeat let it go. This does not give you reason to stop sticking with your goals. You simply just cut a little more calories throughout the next 6 days and increase your exercise. Everything can balance out. You just need to be mindful of it.

8) Share your goals and stick to them.  This is a tough one. There is nothing wrong with telling someone you trust what your goals are and asking them to have your back. If your sister is your rock let her know what your goal is and ask her to help hold you accountable. Asking for help and accountability shows your STRENGTH.

9) Be Mindful. It is easy to get overwhelmed with multiple choices of food, conversations, and more. Try to be present and mindful when eating. What does the food taste like? Is it savory, sweet, sour? How about the texture? Is it crunchie, smooth? How are you feeling? Are you satisfied and feel like you have more energy or are you starting to feel overstuffed?

10) Be Thankful. You are lucky to celebrate the holiday, have access to food, clean water and many more resources. A day doesn't stall all of your momentum. Be thankful of the moment, wake up tomorrow and be amazing.

Happy Holidays!

Amy

Meet Marci

This is Marci!!

Marci has over 10 years experience in the fitness industry.  She is a Certified Personal Trainer and group fitness instructor. She also is a full-time marketing director and mom of two boys 4 years old and 18 months. Oh by the way, if you can't tell, she rocks!! She is here to set the record straight on........

GIRLS WHO LIFT AND WHY YOU SHOULD JOIN THEM.

I know you’ve all seen the hashtag #girlswholift and the pictures of the super ripped women and have thought, that will never be me. I don’t want big bulky muscles that make me look manly, I’m too weak to pick up heavy weights or cardio is the only way that I’m going to lose weight.  I’m here to tell you that you’re wrong!

Weight training is one of the absolute best things that you can do for your body! It not only strengthens the muscles, it increases speed and bone density, improves posture, promotes weight loss and so much more.

Let’s start with the things it won’t do…

Make you big and bulky
If you’re adding moderate weight training 2-3 times a week you’re not going to look like the body builder you have pictured in your mind. It takes years of dedicating heavy lifting and strict meal plans to develop that type of physique. The type of training that I’m describing focuses on building long lean muscle through low weights and high repetitions. Yes, there are also heavy days where you work to overload the muscle but when you combine the two; you will not get bulky.

The number on the scale will go up
The saying muscle weighs more than fat is false! A pound is a pound no matter the form. The only difference is in the amount of space that muscle takes up, it’s far less than that of fat so that’s why we work so hard to burn the fat and build the muscle.  Don’t freak out but you will likely gain weight when first starting out with your weight training. This is due to two factors, the first is the body becomes inflamed with the new training stimulus and may retain water, the second is that we are building muscle while we still have the fat. Once the fats starts to burn and convert to muscle the number on the scale will go down.  Remember that eating healthy during this time is important to not only promote the muscle gain but the fat loss. Honestly, the scale is the devil, so just get rid of it….go by how your clothes fit and you won’t have this issue.

Now, here are all the Great things that will happen....

Increased endurance and speed during your cardio training
We’re using the same muscles as before but now they are stronger allowing us to run faster and they’ve been conditioned through time under tension increasing endurance. Ask any sprinter or long-distance runner and they will tell you that weight training is imperative to their success.

Improved posture
Spending countless hours in front of the computer or looking at a phone all day will naturally pull the neck forward and round the shoulders. Building strong muscles through our core and back through weight training can help offset this. It can also lead to fewer neck and back related injuries in the future.

Bone Density
As we age our bone density declines which can sometimes lead to Osteoporosis. Adding weight training at any age can help offset it. I’ll use my mom as an example, after her first cancer diagnosis the chemotherapy had taken such a toll on her bones that the doctor gave her a prescription. My mom was never one to take unnecessary pills so she decided she would start exercising regularly and add weighted exercises 2-3 times a week. When she returned for 6 month follow up bone density scan the doctor said, “It looks like the prescription worked, your results show a great improvement” to which my mom responded, “I never filled it, I did it on my own by working out with weights.” That was enough for me to make lifting a key component to my routine!

Weight loss
Lifting weights burns calories for up to 48 hours while cardio burns calories up to a few hours max…Enough said!

Looking good
Let’s be honest, while we all want to be healthy we also want to look good, it’s human nature. Weight training is going to give you the long lean muscles in your arms, tightened stomach muscles, smooth legs and let’s not forget about our best assets, the glutes! All of these are going to tighten and lift so you can rock those skinny jeans this year.

Now that I’ve got you Pumped up to lift, how do you start?

If you belong to a gym, check out their group fitness schedule. Most clubs have classes that incorporate weight lifting into them. My favorite is LesMills BodyPump™, 60 minutes of barbell exercises set to amazing music. And don’t hesitate to ask a personal trainer to show you proper form and sample exercises, they are more than happy to do it.

Not a gym person? Check out YouTube there are countless videos that provide instruction on form, exercise types and even full lifting programs. Also, check out in-home programs that use weights.

So get out there and be proud that post that girls who lift hashtag with pride! #girlswholift

In good health,

Marci

What if your body is trying to tell you something? Are you listening?

After recently completing 2 half marathons in 2 weeks, I am reflecting on some things that I have learned or thought about on my journey to the finish line. 

My body had been trying for awhile to tell me something, but I wasn't listening.

Amy and I post about carbs, hydration, & vitamin D and you probably read the blogs, but think to yourself "Yeah, I do that already,"  "I don't feel dehydrated," or " I think I do get enough Vitamin D."

Yeah, I read the same blogs and think the same things, but not until I started to train for 13.1 miles, did I realize I had no idea how wrong I was.  I never realized all the things my body was missing and what I was doing wrong.  I work out regularly, but it wasn't until I stepped out of my comfort zone that I realized I was further away from what my body really needs than I thought.

How many of us want to feel less tired, lose weight, or even just feel stronger to carry out our daily activities?  The best way, I have learned from this half marathon training, is to push yourself to do something out of your comfort zone and you will find out. Your body will push back and let you know.  

I am not suggesting everyone has to run 13.1 miles to figure this out, but here I was, a healthcare provider, thinking I have the background knowledge to live a pretty healthy lifestyle. Stay hydrated, eat your fruits and vegetables, watch your sugar intake, get plenty of exercise.  I know all the tag lines, yet I was just not there.

Six months ago, I felt like I was depressed.  I just felt in a rut and anxiety was starting to really take hold.  I was close to calling my primary care doctor.  That's when I got the phone call.  My very strong and beautiful friend called me and said she was running in a half marathon and instead of watching her, I decided to challenge myself and RUN.  It was one of the best decisions I ever made.  I didn't run for time.  I didn't run for bragging rights.  I ran for me.

I went back and read some of our blogs again.  I realized how much more I got out of them this time around.  I need to fuel my body better.  I needed to hydrate much, much more.  I don't feel so guilty about those extra carbs these days.

Get to know your body better.  It will tell you what it needs.  You may be surprised at the answers.  What if the solutions to a lot of our problems are answers we can find within ourselves?

On that note, Wait until next blog when you Meet Marci! She kicks ass and inspires so many women, and by the way, she is a mom of two boys! Stay tuned for her upcoming blog on muscle & strength training to hear her thoughts how it may be just what you need and how you can balance it all.

In good health,

Kris

The Reality of Carbs

At least once a day a client walks in my door professing that they do not eat a single carbohydrate. Past or current clients can snicker along right about now because the first thing I do is stand up from my chair, walk over, and check their pulse. Why? Well because you would die if you didn't eat carbohydrates.  DROP THE MIC.... Wait what? Yes, you would DIE if you didn't eat carbohydrates.

So we have a couple of things going on here. People are uneducated or easily swayed by the media, "health coach", "their neighbor the nutritionist"  or TV personality. People do not understand what foods contain carbohydrates and over eat the portion of carbohydrates. People are used to fad diets which paint carbohydrates to be the bad guy.

So let's get to the facts. Your body prefers carbohydrates to create ATP for energy.  Our bodies prefer it because we are efficient when breaking down carbohydrates and we can create ATP from carbohydrates with or without oxygen AND without producing potentially toxic byproducts.

As a provider who has worked with THOUSANDS of clients, my rule of thumb is that most people should not have less than 40% of their daily nutrition intake provided by carbs.  If you are an athlete, especially a runner, 50-60% of your daily nutrition should be provided by carbs.

What happens if you don't eat enough carbs? Well you are negatively affecting your metabolism which means you will gain weight or stay the same weight AND increase your body fat. Believe me, I have worked with many "thin" runners who are not fueling themselves correctly who have a significantly high body fat percentage.

A little lesson: Our bodies have enough stored carbohydrates (glycogen) to last us for about 24 hours (when we AREN'T exercising). As you start to deplete carbohydrate sources and stored carbohydrate sources your body is forced to use alternate macronutrients for energy. You will first start using fats and then protein. Basically when you burn fat at a fast rate you are creating ammonia and eventually ketones and when you are attempting to create ATP from protein, a more difficult process, you are creating ketones. What are ketones? By definition: ketones are a class of acidic organic compounds that includes acetonea and aceto-acetic acid. They are formed in states of carbohydrate deficiency such as starvation or conditions such as Diabetes, in which carbohydrates cannot be normally utilized.

Makes you wonder about all those fad diets that try to put you in ketosis doesn't it?

Food groups that provide carbohydrates are Grains, Fruits, and Dairy.  Nonstarchy vegetables do have carbohydrates and if you eat about 3 cups of a raw vegetable or 1.5 cup of cooked vegetables they actually provide a carbohydrate exchange (similar to 1/3 cup cooked rice). Hence, why my "no carbers" don't die.

Everyone should have a goal to eat consistent carbohydrates at every meal about every 4-5 hours WITH protein and healthy fat. When you eat your carbohydrates with protein and fat it diminishes the whole glycemic index which has been another popular "diet."

If you are a runner you should be assessing your carbohydrate intake at each meal, what you are eating 1 hour prior to running, and if you are running longer than 75 minutes, you most certainly should be providing yourself with about 15-30 grams of a carbohydrate an hour to ensure you are refueling appropriately.

Are all carbs created equal? NO.  Half of your daily grain intake should be higher fiber. Choose whole wheat, brown rice. An easy way to do this is to look at the nutritional labels with a goal of 3-5 g of fiber per serving.  Nobody should be afraid of natural fruits and dairy, unless allergic.

Lastly, the only person who is experienced enough to assess your carbohydrate intake and provide recommendations is a Registered Dietitian, legally a nutritionist cannot even do this, even if they are licensed.  If you've read through this you can imagine the biochemistry that goes into creating the ATP.  Everyone is individualized, and no one person has the same nutrition prescription.  Would you bring your car to the bicycle shop to get an oil change?  Be smart.  Provide your body with the right fuel and if you don't know how be proactive and get the right people on your team.

Be well,

Amy Goldsmith

Eat to Run

As you've all read Kris is training for her first half marathon! K-R-I-S, Go Kris Go!!!! Running a race, especially anything over 10 miles, is an exciting and exhausting achievement.  I can't wait to hear how she does September 18th (stay tuned).          

I am also a fellow runner, although not currently training for anything. I started off running track in high school, short distance sprints ( an 800 was LONG for me) and I've always run many miles with my soccer endeavors.  In college I dabbled with running longer mileage but would cap it at 30 minutes. Ahhh the days of exercising 30 minutes a day, I remember those!!    

Shortly after I had my second child I realized how crazy life was with two children under the age of 18 months. I started running for two reasons: 1) It was the only time I had to myself  2) I lost so much of my core strength and endurance with back to back pregnancies I needed my strength back.  I've run 5 half marathons, many 10 milers and more than I can count 10 Ks, 5 milers, and 5 K's. My closet is lined with ribbons, medals, and trophies and even some podium awards.

Once I felt I mastered my running goals, and tired or runners knee,  I started competing in triathlons. What a challenge! I was stoked to make the podium multiple times.  I'm not writing this to boast about myself, although as I read this I am reminding myself I'm pretty bad ass. I'm using this as a segway to talk about one of the very key pieces to my success: NUTRITION.    

I know what you're thinking, does nutrition really matter when it comes to performance or does she just think so because she is a dietitian? I'm here to tell you YES it does!                

In the next couple of weeks we are going to talk about sports nutrition, specifically half marathons and marathons - Tis the Season.'  Not only do I walk the walk, or should I say run the run but I also specialize in sports nutrition where I've worked with THOUSANDS of athletes ranging from your average man/woman, professional athletes, collegiate athletes, high school athletes and children.                
                                                                                                                                         
To get you into the right mind frame for our sports nutrition series I want you to take a look at a couple of these facts and think about them until we get into the nitty gritty.      
 
1) Most athletes or avid exercisers (that's you) are not eating enough. This is actually causing you to  gain weight or preventing you to lose weight.

2) Ok, so you think you are eating enough because my fitness pal told you so. Well, you may not be eating the right macronutrients (carbohydrates, fat, protein) which will also negatively affect your metabolism.                                                                    

3) Timing is everything!  If you aren't timing your meal,s prefuel, and recovery, again you may be negatively affecting your metabolism.          

4) Hydration matters. Yes I'm like a broken record. Research shows that runners bonk quicker from dehydration than fuel.                                                                      

5) Long distance runners: you've got to find a way to train your nutrition. You shouldn't be running without eating (dependent on distance) period.      

Stay tuned in the next weeks as we kick off the nutrition side of things with those Crazy Carbohydrates. GASP!!! They aren't poisonous I promise!                


In Good Health,
 Amy

YES...YOU...CAN

Yes, you, and can.

Maybe the 3 best words in the English language.  Well, aside from Wine, Nordstrom, and Botox (or maybe those are just mine!!)  

Are there three more positive words that can be used in most situations?   

What are your goals in life?  What do you want to accomplish during your time on this earth?  How do you want to be remembered by your friends, family, and especially your children?

I never thought that running a half marathon would be something I wanted to accomplish in my life, but it has turned out to be more than just finishing 13.1 miles.  I set my goal to complete this race, but I have accomplished more, in the mean time, than I ever thought I could.

Last week I went for a morning run on my day off work.  After working several long days in a row you would think that on a day off I would sit down and catch up on my Netflix.  No Way!! I couldn't wait to get out there and run.  It is time for me to decompress and put my thoughts in order.  I set a goal to run 3 miles and I did 6.  I started training for this half marathon just hoping to finish, but that day I ran 6 miles with 10 min and 37 second splits.  6 weeks ago I was worried I wouldn't even do under 12 minute miles.

I have gained 2 pounds and I eat 25% more than I did before I started training, but I am eating better because it gives me fuel.  I can tell the difference in my body when I hydrate well and when I eat a handful of chips versus a handful of carrots.  It's like a domino effect.  You start one part of doing something for yourself and the rest follows.  My clothes fit so much better, and I never have to worry that my clothes are not going to fit right (well, except my jeans...quads and jeans-you can't have both).  OH, and my resting heart rate is under 60 beats per minute (that's good).

Is there something you want to do for yourself?  Do you want to eat healthier or be stronger? Why wait any longer? 

The best thing about all this is that the other night my 8 year old daughter asked me if we could go for a walk before it got dark.  She said she wanted to get some exercise so she can be strong like Mommy....MISSION ACCOMPLISHED (and I am just getting started)!!!

YES...YOU....CAN

In good health,

Kris

Are you a Locavore?

Farmer's Market

I am a Locavore and it doesn't mean I am crazy (don't ask my husband for comment)!

Locavore is a term to describe consumers who buy local produce that supports the local farmers.  It's a movement, and the USDA predicts it is slowly replacing the Organic industry.

Hometown Harvest is leading Frederick County in this Locavore movement by bringing the farmer's market delivered straight to your front door.  

Why is buying local surpassing buying organic?

To find out why, Kris spent some time with Abby, one of the owners from Hometown Harvest a few weeks ago, and these are some of the things we learned:

Hometown Harvest offers all types of fruits and vegetables.  Not all their produce is organic, but mostly local.  Abby talked about how you may go to the grocery store and buy organic strawberries from California.  Those California growers can call their crops organic because they use more natural pesticides, but they don't rotate their crops as often as some of the local farmers might. Local farmers will rotate their crops so that by the time the bugs find the strawberry plants, the farmers are moving them to a new location; pesticides are not needed.  

Abby also talked about the products being very seasonal.  You can get a wide variety of options that you may not normally eat or cook with. You get what is fresh and natural to the time and season. There are downsides to trying to eat peaches in January in Maryland; they are probably not as fresh, free of preservatives, and certainly not local.

Buying local offers several health benefits including becoming acclimated with the local and regional pollen and flowers.  Ask any bee keeper how beneficial that is.  Eating local honey has shown to help reduce allergies in patients and offer some immunity.

Hometown Harvest is a locally owned delivery service that allows you to get the farmer's market delivered to your door.  That was their intention from the beginning.  They have expanded the products and services they offer, but the produce is the heart of their business.  You can choose how often your deliveries occur.  For example, I choose to have a small produce bag delivered once a week.  That bag is customized by me with 7 items.  My delivery comes on Tuesdays, so I need to log in and choose my options by Sunday night.  I also get local chicken and beef delivered from local farms.  The delivery fee is the same every week no matter how much I order.  I love it because I plan my meals each week and order exactly what I need.

I don't order huge quantities that I don't use and end up being thrown away, and I support the local farmers and businesses.  The produce tastes amazing, and I love that I get orange, purple, and yellow carrots; it makes my vegetable soup look like Barefoot Contessa cooked it!

Check out this video and see what we are talking about!!

In our upcoming blogs, Amy is looking forward to discussing even more additional health benefits of buying local and even providing great healthy recipes using all your local fruits and vegetables.

In Good Health,

Kris