Three Keys to Health and Fitness: Moderation Accountability Consistency

This morning I posted on Facebook that I've lost 11lbs and getting closer to my racing weight goal. This sparked an awesome conversation amongst my FB friends about weight loss and racing. I have a goal to lose about 15lbs in prep for my Philly Marathon in November.

With owning my own business and having just written my first book, I began devoting less and less time to my own fitness needs. As a results I added a few pounds. More than that, my fitness level just began to wane. I could tell it in my runs. So, about a month ago, I started being more accountable with my diet. No drastic changes. No weird diets. Just being more cognisant of what I was eating, how much, and when. And I started making sure I was getting in daily "me fitness" be it running or resistance training.

One month later, I've lost 11lbs and my body composition is changing. I can already feel it in my runs. I gave my son Duncan a good run on the latter half of last Saturday's long run hitting a 6:10 pace up a rather hilly portion of the greenway. Not too shabby when about a month ago an 8:30 pace felt labored.

My point in sharing is that, you don't have to make drastic changes to make changes. Moderation. Accountability. Consistency. These are the three keys to good health and fitness. Dropping 5-10lbs can make a big difference in how you feel on your runs as well as make a difference in your overall pace. I'm not saying you have to lose weight to run well. Far from it. But, if you've gained a little and you've let your fitness level slide then getting back on the fitness and good nutrition wagon will make the differences you want to see happen and happen more quickly.

For more reading on racing weight, author and athlete, Matt Fitzgerald, has an awesome book titled, Racing Weight that delves more in depth into finding your racing weight. He also has a companion book just out titled, Racing Weight Cookbook with lots of great recipes.

Are you working on your fitness and weight loss? I'd love to share your before and after pictures and the story of your journey. Send your pictures and stories to runnerdude@runnerdudesfitness.com and I'll feature them on the blog.

Don't Throw the Baby Out With the Bathwater: A Diet Comparison

"Don't throw the baby out with the bathwater." Such an odd phrase. Actually has a German origin and can be traced back as far as the 15th century. According to Melissa Snell at About.com, baths consisted of a big tub filled with hot water. The man of the family bathed first, then all the sons, followed by the women, then the children, and finally the babies. You can imagine how murky and dirty the water was by the time the baby got a bath. By then the water was so dirty you could actually lose someone in it....and so the saying "Don't throw the baby out with the bathwater" was born.

This timeless saying is so applicable to the hundreds of fads that bombard us each year. When I was a 5th grade teacher (yes, I taught 5th grade for 8 years back in the dark ages), we'd spend months implementing a new educational program only to be replaced the following year by a new program, after being told that the previous years program was found to be ineffective. Then 5 years later we'd have a new program that was eerily similar to the program that was deemed ineffective 5 years prior. Which reminds me of another saying, "What goes around comes around."

But alas, the world of education is not the only victim of such antics. The diet world is often a victim as well. Back in the 80s all the rage was "low-fat" this "low fat-that." I remember when Baked Lays came out and they couldn't keep them stocked on the shelves. Then in the late 90s and early 2000s, the Atkins Diet hit the scene and fat was good but carbs were bad. Then lots of research came out about the adverse effects of completely removing carbs from the diet.

And now there's a resurgence of carb-removal with the Paleo Diet. The difference with the Paleo Diet is that it's based on the idea that Paleo man didn't eat grains so why should we. It goes back to the hunter-gatherer idea. Paleo man lived off the game it hunted and food it gathered such as seeds, berries, nuts, etc.  The Paleo man didn't eat grains, because they had not figured out how to grow and harvest them. Paleo enthusiasts also say that our bodies weren't meant to digest grains because that's not what early man ate.

Fad or not. I'm not here to bad mouth the Paleo Diet at all. I do take issue when Paleo enthusiasts that site the rising obesity rates and put the blame solely on carbs. Carbs do play a big part in the rise in obesity and diabetes, but branding all carbs as the evil culprit isn't accurate. More accurately it's the abuse of refined and processed grains found in many packaged breads, cakes, crackers, and candies. Lack of portion control is another contributing factor. Go to any Olive Garden or Macaroni Grill and the plate of pasta put before you would have served two if not three people 20 years ago. Lack of exercise and a sedentary lifestyle is an even  bigger contributor to the obesity rate and rise of type 2 diabetes in America.  Carbs from whole-grain sources eaten in proper portions are not the culprit.

The Paleo Diet (if followed properly) is much better than Atkins, because it does include carbs (just from fruits and veggies) not grains. If the Paleo diet is a manner of eating you want to explore and pursue, that's fine. I do chuckle sometimes, however, when my Paleo-diet-following friend tells me he had pizza the other night and when I ask how one can eat pizza on the Paleo diet and the response is that the crust is made with almond flour. (I'm sure Paleo man gathered almonds crushed them into flour for pizza crust. LOL!)

Anywho... I'm just here to say let's not throw out all other healthy ways of eating with the bathwater. For example, one of the healthiest diets with much more research and data to back it up than the Paleo diet  is the Mediterranean diet. I think this diet gets less hype because it's not as sexy. No "Eat Meat. Get Thin" ads to promote it. The other day I saw new brand of "Paleo Bread." Kind of reminded me of when all the Carb-free stores opened up (and soon closed-up) following the Atkins craze. I'm sure purist Paleo diet followers cringe at seeing "Paleo Bread" as much as purist barefoot runners when they see the newest minimalist running shoe on the market.

According to the Mayo Clinic, recent research involving over 1.5 million adults showed that following the Mediterranean diet reduces the risk of heart disease and is associated with a reduced risk of overall and cardiovascular mortality. The research also also revealed an association between the Mediterranean diet and a reduced cancer occurrence and cancer mortality as well as a reduced risk of Parkinson's and Alzheimer's diseases.

Another reason the Mediterranean way of eating receives little hype is because it just a balanced, smart way of eating.  It's hard to market sensible balance eating. Traditionally, the Mediterranean diet includes daily intake of fruits, vegetables, pasta and rice. Greeks typically eat very little red meat, but average nine servings of antioxidant-rich fruits and vegetables. Those that eat a Mediterranean diet typically have lower LDL levels (the bad cholesterol).

Nuts are also a big part of the Mediterranean diet. Nuts are high in fat, but most of that fat is not saturated and is healthy for the body. Of course here in the U.S. we have portion control issues. So, adding nuts to your daily diet doesn't mean eating half a jar of Planters. A serving size of almonds is about 1oz (or 25-30 medium-sized almonds). It's about what will fit in the palm of your hand. These nuts also are not candied, honey-roasted, cooked in oil, or heavily salted. Just good ole plain raw or toasted nuts. Try it. They're actually good that way.

Now here's where the Mediterranean diet differs in a big way from the Paleo diet......it includes grains. Typically these are whole grains that contain very few unhealthy trans fats. Bread is an important part of the Mediterranean diet. Keep in mind, these breads are whole grain (complex carbs). They're also not slathered with butter or topped with shredded cheese. It's often just eaten plain or dipped in olive oil.

Another reason the Mediterranean diet is not hyped up by various companies is because it doesn't involve counting this or tracking that. It's hard to market making smart choices. For example with fats, the Mediterranean diet isn't about limiting total fat consumption. Rather it focuses on making wise choices about the types of fat you eat. In the Mediterranean diet it discourages saturated fats and hydrogenated oils which both contribute to coronary heart disease.

The Mayo Clinic sites olive oil as the major source of fat in the Mediterranean diet. Research shows that monounsaturated forms of fat (i.e. olive oil) helps lower LDL cholesterol levels. Extra virgin olive oil is less processed and contains the highest levels of the protective plant compounds that provide antioxidant effects. Monounsaturated and polyunsaturated fats (i.e. canola oil and some nuts) contain healthy omega-3 fatty acid.  Omega-3 fatty acid have been shown to help lower triglycerides (fat), decrease blood clotting, decrease sudden heart attack, help improve the health of blood vessels, and moderate blood pressure. Omega-3 is also found in fatty fish such as mackerel, lake trout, herring, sardines, albacore tuna, and salmon. Fish is a staple in the Mediterranean diet.

The Mediterranean Diet also includes a moderate amount of wine. "Moderate" means no more than 5oz of wine daily for women (or men over 65) and no more than 10oz of wine for men (under the age of 65). Low amounts such as this have been associated with reducing the risk of heart disease. More is not better in this case, however. More can increase the risk of health problems including the risk of certain types of cancer.

So, basically following the Mediterranean diet means eating your daily requirements of fruits and veggies as well as getting in those grains. Just make sure you switch to whole-grain breads, whole-grain rice, and whole grain pasta products. And be sure to get in that serving of nuts each day. Try incorporating more olive oil into your diet in place of butter. Cut back on the red meat and include more poultry or better yet fatty fish into your diet. Be sure to steer clear of fried fish and purchase tuna or salmon that's packaged in water instead of oil.

Dairy is important to the Mediterranean diet, but select low-fat dairy. Look for 2% milk-fat or lower. Low fat Greek yogurt is an awesome source of protein and calcium.

Not convinced? No problem. Like I said, sticking with the Paleo diet does have some benefits. For those that are allergic to gluten or may have Celiac Disease, the Paleo diet is a great option. However, if you suspect you have gluten-sensitivity issues or have Celiac Disease, go to your doctor and get tested before you go gluten free. The testing done usually involves a blood test where they look for antibodies that your body produces when you eat gluten. If there is no gluten in your body, then your immune system won't produce these antibodies and none will show up in your body.

Also, if you stick with the Paleo Diet be sure that you're eating lean cuts of meat (mostly fish and poultry). I've had several clients who've gone to the Paleo diet and then are surprised that their colesterol levels have risen particularly the LDLs.  You'll also need to make sure that you are eating those fruits and veggies. That's your only source of fiber in the Paleo diet. If you're eating the recommended amounts, you'll get plenty, but many I speak to are eating a lot more meat than veggies. Also, since the Paleo diet doesn't include dairy, you'll need to be sure to supplement your sources of Vitamin D3 and calcium. Women in particular need to make sure they're getting enough calcium. Calcium is vitally important in maintaining bone mass. For both men and women, calcium is important in making blood vessels and muscles function properly. Usually your source of calcium is from dairy and/or fortified cereals. With these removed from the Paleo diet, be sure to chomp on some TUMs or take another calcium supplement.

So, no matter your diet of choice, make wise decisions and check the bathwater before you toss it.

Moderation. Is It That Simple?

The other day while having my morning cup a Joe, I ran across the best article I've read in a long time on the issue of diet. The headline read "Low-Fat or Low-Carb? Which Diet is Better?" (by Laura Casey of Contra Costa Times as featured in The News & Record, April 11, 2011). The article supported what I've basically believed for many years and had reinforced with my 100hrs of nutrition classes as a part of my schooling at NPIT and ACSM certification. Fats and Carbs....you need them both.

Americans are so funny when it comes to diet. Common sense is usually the last factor to come into play. We're always looking for the quick fix. The first "fix" came in the late 70s when Nathan Pritikin wrote The Pritikin Program for Diet and Fitness." All of the sudden fat was bad and carbs were the "in thing." Then the 90s brought the Atkins Diet craze which basically had everyone doing the exact opposite of the Pritikin diet. Now suddenly carbs were the enemy. (Makes you wonder if you should avoid any diet created by someone with a name ending in "kin." Don't worry there's no RunnerDudekin Diet in the works.)

The problem is that both diets do help you lose weight, but the question I always had was, "why go to such extremes?" Why do we always go to the extreme to find a solution to losing weight? I guess maybe it sells better? The article I was reading really hit the nail on the head by conveying that "...many diet experts, including local doctors, reel over the low-fat verses low-carb dieting discussion. It misses the point, they say. Americans, 60% of whom are overweight or obese, need to eat less and lower the amount of sugar in their diets, through reducing carbs and sweets. They need to eat real food, not overly processed, sugar-added treats. And they need to think about what they're eating instead of mindlessly consuming whatever tastes good."

Now, I think there's a lot that impacts that "mindlessly consuming whatever tastes good." Our hectic busy lives often dictate what we eat. Quick-n-easy often overrides cooking "real" foods at home. When families more-than-not have both parents working, preparing healthy meals can be a real challenge. I'm not making excuses, but being the parent of 3 kids and having a wife that works as well, I can attest to that challenge, not to mention the added expense of eating healthy. When it comes down to having just a few bucks left in your pocket to feed a family of five for dinner, 3 boxes of $.49 mac-n-cheese will be the choice more than not. Believe me, I've been there. Just pull-up to any fast food drive-thru menu. Check the price of that healthy grilled chicken sandwich and side salad and compare it to the cost of the regular cheese burger. And you wonder why so many low-income individuals eat unhealthy. Again, not making excuses, but just pointing out the obvious. But, I digress...back to going to extremes to lose weight.

The fact is that your body needs fat, carbs, and protein. Each plays an important role in keeping you healthy. The daily recommended allowance (DRA) of each is as follows
Carbohydrates = 45%-65% of your total caloric intake
Protein = 10%-35% of your total caloric intake
Fats = 20%-35% of your total caloric intake

Carbohydrates are your basic fuel system. They also play a part in helping regulate protein and fat metabolism. Continuous intake of carbs as well as the stored carbs (glycogen) is vital to proper functioning of your nervous system. Protein is key to tissue building and repair, a strong immune system, and it plays a role in your body's metabolism, and water-balance system. Fat can be used by the body as fuel for energy production. Fats aid in the digestion process and help transport fat-soluble vitamins important to the body, just to name a few of it's important roles.

Too much of a good thing can actually be bad. During the Atkins Diet craze researchers began to realize the effects of consuming too much protein. Your body only needs a certain amount of protein. Ingesting more will not make you have bigger muscles or make you stronger or leaner. Actually, when you consume more than you need, your body will deaminate the excess protein. That means is removes the nitrogen from the excess protein. That excess nitrogen puts a huge burden on your kidneys as they work overtime trying to get rid of it. Also, just like carbs, that excess protein has to go somewhere. Yep, similar to carbs, the protein that's not used is either stored as fat or used as energy. So if you're a sedentary person, the extra protein and/or carbs can cause you to pack on additional body fat.

Society seems to need an extreme method to latch on to to help modify their weight instead of looking at a more sensible approach (i.e., follow the guidelines and eat in moderation). For most Americans, if they make a concerted effort to reduce portion size as well as cut back on the amount of sugar and refined foods they're eating, they'd probably be very surprised to find the scales with a little lighter reading the next time they hop on them.

When I was a youngster, a meal at McDonald's consisted of a hamburger, fries and a soda. Actually that's all they had to offer. A little later they added the fish sandwich, but basically that was it. Oh yeah and the size of those burgers back then were the size that's in the kid's meal today. So 35 years ago an adult was basically eating one regular hamburger, a small fry, and a small soda. Still not all that healthy, but a lot better for you than the 1/2-pound Angus burger, large fries, and 32oz soda that many adults pickup today. Just the soda alone will eat up many of your daily calories. Did you know that the American Dietetic Association recommends that calories from sugar not exceed more than 10% of your total calories? One 12oz can of regular Coke exceeds that. Count up the number of regular soft drinks you consume each day? Then factor in your activity level? Guess where those calories are going if they're not quickly used after consumption

Almost all diets that impose strict limitations have an initially high success rate but then over time, individuals on those diets tend to gain back the weight. Why? It's hard to live a life of "I can't have that." Why not have a diet where you eat carbs, fats, and proteins, but in moderation?

So, now you know I'm big on "moderation." I'm also big on "education." Just like anything, there is a good side and a bad side. Same thing occurs with carbs, fats, and protein. This article would be 100 pages long if I shared the good and bad of each macronutrient, so make a point of reading up on each. Basically stay away from refined grains and sugary processed foods and look for whole grains and high-fiber foods. Steer clear of trans fats, try not have more than 10% of your fat calories come from saturated fats and comprise the bulk of your fat intake with healthier fats (mono- and poly-unsaturated as well as omega 3s). Explore a variety of both plant (legumes, soy, quinoa, nuts, etc.) and lean meats for protein sources. Food preparation also plays a huge role. Try baking, boiling, broiling, or grilling more than frying. Be careful with the types and amounts of condiments you use on your foods. You don't have to do without, but be a little choosier about what you put on that turkey sub or salad.

Enjoy eating. Just eat in moderation. I know that's easier said than done. I was an overweight child through middle school and lost a little over 40 lbs before going to high school. Once a "fat kid" always a "fat kid", in your head at least. Like I said, it's a life chage, not a quick fix. Make common sense choices. Get active. Start slow. Maybe just start by switching to whole grain bread, then leaving off the fries, then swapping the Coke for a Diet Coke and then maybe eventually to water. Add a 15-20 minute brisk walk to your regimen each day. Then make it 20-30. Then maybe try running. Make whatever you do a habit. Aim for losing weight over time. Quick weight loss almost never remains lost. Decreasing your total weekly caloric intake by 3500 calories (or 500 calories per day) will help you to lose 1lb a week. Just think in 5 weeks with little effort, you may be 5lbs lighter.  Whatever you do, start today. There's no better time!