Risky Resolutions

The New Year.

It's common to yearn for a return to normal structure of life after the holidays. Let's face it, the holidays are busy, stressful, and lead to more gluttony than one would like to rehash. From a nutrition and body image perspective, the negative feelings you feel January 1st are most likely directly related to the judgment you have on your eating, drinking, or lack of exercise over an extremely stressful time.  What's my advice? I'm glad you asked. First, give yourself some grace. Second, recognize what your obstacles are during the holidays and resolve how you can make a positive change in the future. Third, make a plan to build your support system to meet your resolution DURING the holidays next year.

Perhaps you've already made a resolution though. That's okay. Have you thought of the the steps it's going to take you to get to your resolution or are you just focused on the end goal?  Here's the facts. Only eight percent of people actually achieve their resolutions every year. Eight percent! That's a very low number. Businesses know this and capitalize on it. Do they really care if you get to your end goal? Be smart when making your resolutions this year. Avoid the following broken promises:

1. Purchasing a Magic Pill or Drink- There is no magic bullet. I feel like a broken record. Remember FenPhen? It killed people. Why would you have to spend hundreds of dollars on a powder that is advertised as a SUPER food. There is no such thing as a super food and once something is made into a powder it has been transformed from its orginial whole product that is much better quality. Also, most of the drinks aren't regulated and let me tell you some VERY big names are being pulled from the market because they promise something they don't provide. Last but not least, a drink should only replace a meal after surgery when your GI system isn't working efficiently. Can you really rationalize that a drink is healthier than whole food? I'm intrigued.


2. "Nutrition Coaching" that is based primarily around purchasing supplements- Your body is an amazing machine. It will attempt to digest, absorb and use every vitamin and mineral you give it. Unless you have a deficiency there is no research that proves having extra of anything proves to increase metabolic efficiency, weight loss, or body mass. Anybody who is recommending a supplement should only be doing so after he/she proves you have a deficiency (labs), otherwise you are just paying for expensive urine.

3. Any detoxification agents - Your body has a liver and kidneys and if they are working correctly there is no need for you to detoxify. Plus close your eyes and think rationally. When detoxifying your body does it really make sense to put additional things in before you take the waste out? Newsflash: a true detoxification is Dialysis and trust me you don't want to need that.

4. Exercise products or gyms that advertise spot reduction- How in the world can a gym promise you how your body will react to exercise, especially if they don't know your nutrition? Also spot reduction is not possible. Promising results sets people up for failure. Do you really want to live in that negative space?


5.  Any diet that recommends excluding an entire food group- Eating a variety of food provides you with the vitamins, minerals, and macronutrients your body desires to function properly. I know the media tries to brainwash everyone to believe that your brain has a specific sensor to tell when it's eating a white potato (bad) verse a sweet potato (good) and that white potato can put a pound of true weight on but unfortunately that is not possible. The only time you should avoid a food is when you have an intolerance or allergy.

Always remember. If it sounds too good to be true it probably is and you get what you pay for. Here's to smart resolutions!

Be well,

Amy Goldsmith RDN, LDN

Is your skin cracking, peeling, and flaking?

Quick guide to beating the skin troubles of winter

Photo credit: American Academy of Dermatology

Let's start at the top and work our way down....
Scalp itching and flaking
        Causes: Could be that the scalp is dry or that your dandruff (seborrheic dermatitis) is flaring
        Solution: Neutrogena T-Sal & Selsun Blue are good options to start.  Once daily followed by normal conditioner.  
        Still a problem: Time to call your dermatologist. The white flakes may be a sign of psoriasis, head lice, or a fungal infection.

 Lips are cracking and peeling
       Causes: When the skin is dry, lack of attention to proper lip care becomes more apparent.  Lip licking is also more common when lips begin to become dry.
       Solution: Aquaphor is my favorite treatment for lips.  It contains petrolatum (Vaseline)     and lanolin. Lanolin is a wool derivative, so if you are leary of using that, Cerave Ointment is a great second choice, and it doesn't contain lanolin.

Skin becomes red, dry, and itchy all over
       Causes: Common when the humidity drops along with the temperature.  Also, antibacterial soaps (Dial) are especially drying along with other scented soaps like Irish Spring or Ivory.
        Solution: Dove soap, Cerave bar soap, or Cerave Hydrating Cleanser
        Still a problem: You may have a rash to something you are using.  Yeast infections on the skin can occur due to sweating under our layers of clothes also.  If you are really dry and itchy, your doctor may check your thyroid too.

Hands and Feet are cracking
         Causes:neglecting proper skin care will rear its ugly head in the winter time. Excessive hand washing during cold and flu season is hard on the hands.  Lack of sun and its great anti-inflammatory effects can be troublesome too for hands and feet.  Skin infections are also common when you have open skin and a reason for not healing.   
        Solution: Proper moisturizers that not only hydrate the skin, but repair it. Not all skin creams are created equal.  The skin on the hands and feet is thicker, so takes more time to heal.  You want to look for moisturizers that contain ceramides and hyaluronic acid. Examples are Cerave cream in the jar or Cerave hand cream.  Using Vaseline or Aquaphor at night with cotton gloves is another great option.
        Still a problem:  You may have a hand dermatitis, hand eczema, or hand and foot psoriasis.  You may need more than just a moisturizer, and it's time to see a dermatologist.

Keys to caring for your skin in the winter:

• apply moisturizers morning and night 
• gentle soaps 
• start using moisturizers early fall
• don't wait if things aren't healing, see a dermatologist 

Too many people rely on Dr. Google and try to self diagnose; this can lead to more overall expense and time spent.  

In good health,

Kris

For more info:
Cerave Coupons
Aquaphor

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