August Newsletter 2024

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Happy August

Wow, can you believe we are now into the second half of the year? Time flies…. and with time, comes renewals, regroupings, recommitments to all those earlier goals that somehow waiver as we get too comfortable with them. Take a moment to rethink, and hope you are on your way to health and happiness as the second half of this year progresses. If you re not half way there, hop, skip and jump, or just break a sweat everyday !!

I dedicate this newsletter to Eating Colors of the rainbow for good health. Hope I can teach you a fact or two, or at least offer some new, interesting recipe ideas…. Enjoy!!

TASTE THE RAINBOW

Rainbows are a beautiful and colorful way to paint a healthy picture. Adding colorful ingredients can be beneficial to a healthy diet. Fruits and vegetables that are colorful are filled with phytonutrients that are rich in aromas and taste. Phytonutrients are the antioxidants that are produced by plants to provide essential benefits to our bodies. Food’s high in these phytonutrients is:

  • Fruits and vegetables that are red, yellow, and orange.
  • Dark leafy greens
  • Onions and chives

When it comes to eating the rainbow, you should focus on a variety of colors as each can benefit your health in many ways. There are no downsides to getting your intake of fruits and veggies. By giving your body this variety, you’re giving your body a broad range of vitamins, minerals and those phytonutrients. This is an overview of the benefits of rainbow foods:

  • Red, yellow, and orange: are all anti-inflammatory and antioxidants. Red specifically can help lower heart disease and cancer risk. Yellow and orange, can support eye health and lower the risk of heart disease and cancer.
  • Green: anti-inflammatory and antioxidants that help lower the risk of cancer and heart disease.
  • Purple and blue: anti-inflammatory and antioxidant that can help brain function and lower the risk of cancers and type II diabetes.
  • White and brown: anti-inflammatory and antioxidant that can help lower the risk of cancers; one being colon cancer.

HYDRATION TIPS TO KEEP COOL

Whatever way you choose to get active, remember to always focus on Hydration. Besides maintaining a hydrated state daily, in this very hot and humid Georgian climate, it especially important to focus on Hydration during Exercise …

Staying hydrated during exercise is believed to delay fatigue and can help prevent heat-related illness. Adequate hydration can help decrease fluid losses, decrease strain on the heart and cardiovascular system, and enhance performance.

Hydrating before exercise is important, however, replenishing lost fluids, or rehydration, is effective in enhancing performance and retaining the balance of fluids in the body.  Drinking cold water as well as sports drinks can help to maintain proper body temperatures during exercise, especially in hot environments. Excessive fluid intake combined with inadequate salt intake can lead to a dangerous condition known as hyponatremia. To rehydrate quickly after exercise, an athlete can consume 120-150% of fluids lost while consuming sodium to help retain fluids.

Sports drinks during exercise may provide some benefits. The key ingredients in sports drinks are water, carbohydrates, and electrolytes. Sports drinks help restore nutrients that are lost during sweat and are considered a functional food for athletes. The sugar content of most sports drinks is between 5-10% and calories are often 6-12 per ounce. The electrolytes are usually sodium, chloride, potassium, and phosphorus. Sports drinks should not be confused with “Energy” or “Energy Sports” drinks that are now in the market. Research suggests a 6-8% carbohydrate solution containing a combination of glucose, fructose, sucrose, or glucose polymers are the most effective for those who need carbohydrate replacement.

The beverage of choice also depends on the type of exercise and environment:

Prolonged endurance events utilize glycogen and blood glucose as the main source of energy –  carbohydrate replacement is beneficial

Environments in which dehydration or hypothermia might be a cause for concern – water replacement is beneficial

Prolonged exercise in the heat where an athlete losses nutrients through sweat – Electrolyte replacement is beneficial

RECIPE OF THE MONTH 

Fruit tart is a perfect way to incorporate color of fruits and have a delicious treat at the same time.

Mango – yellow/orange – Beta-carotene 9Vitamin A) / Kiwi – green – rich in Vitamin C

Fruit Tart Recipe

Ingredients

For the crust

  • 11 tablespoons unsalted butter, softened
  • ⅓ cup sugar
  • 1 egg yolk
  • ¼ teaspoon salt
  • 1 ½   cup all-purpose flour

For the Filling

  • ½ cup mascarpone
  • ½ cup heavy cream
  • ½ cup confectioners’ sugar
  • ½ teaspoon vanilla
  • Assortment of fresh fruits (strawberry, kiwi, blueberries, raspberries, and mango)
    • Strawberry: Vitamin C and supports your immune system and controls blood sugar levels
    • Kiwi: Vitamin C and supports heart health, immunity, and digestion
    • Blueberries: Vitamin C and is a strong antioxidant that supports exercise recovery and lowers blood pressure
    • Raspberries: Vitamin C and is another strong antioxidant to improve balance and strength
    • Mango: Vitamin A and can help prevent diabetes and support eye health

Instructions

  1. Preheat the oven to 375°F.
  2. In a bowl, beat the butter and sugar until well blended with a large wooden spoon. Beat in the yolk and salt.
  3. Add the flour to the butter and mix until the dough comes together. You may need to use your hands.
  4. Press the dough into a mound. Transfer the dough to a 13 by 4-inch rectangular tart pan with a removable bottom. Alternatively, you can divide the dough into six 4-inch diameter mini tart pans.
  5. Press the dough evenly into the bottom and sides of the pan. Remove any excess dough from the rim of the pan. Using a fork, poke holes all over the dough to prevent it from puffing up.
  6. Place the tart pan on a baking sheet and bake on a lower rack for about 10-12 minutes. Cool completely.
  7. In a large bowl or in the bowl of an electric mixer, whip the heavy cream to stiff peaks. Set aside the cream.
  8. Beat the mascarpone cream cheese, sugar and vanilla with an electric mixer paddle or a hand mixer until smooth and creamy.
  9. Gently fold the whipped cream into the cheese mix.
  10. Spread the filling mixture into the cooled tart crusts. Top the filling with fresh fruit arrangements.

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SET A GOAL FOR AUGUST   —–

Since it is mid-year, mid-summer – before you know it, Fall will bring in different produce in season, and thus different colors to focus on.

Make sure to eat your fill of colors throughout the day.  Summer colors have benefits to being antioxidants and anti-inflammatory with some having extra benefits. All in all, each has many different benefits to different aspects on your health.

Eating Tips to Help Reduce Inflammation

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Being anti-inflammatory has been the talk of the town in the world of nutrition. The real question is, what does it mean to be anti-inflammatory and what is inflammation.

Inflammation is part of the body’s response to defending itself. The immune system will recognize stimulants that are harmful and unfamiliar in the body then fight it to undergo a process of healing. It all comes down to the two types of inflammation: chronic or acute.

The biggest difference between the two types of inflammation is the time span of the onset. Chronic inflammation is said to go on for months to years while acute can be categorized as sudden and temporary. If goes unchecked, health problems can erupt. This will explain the information needed on inflammation and tips for eating habits to help it.

There are many different reasons that can be the cause of inflammation. The reasons listed are one that we can and can’t control which can include diet choices, stress, smoking/alcohol use, infections, and allergens.

Making lifestyle changes, such as food choices, can lower the chances of chronic inflammation. Food choices can have a major impact of inflammation levels and as a result, your body is affected.

Here are some suggestions to help reduce inflammation with nutrition:

  • Eat your fruits and veggies: have it as colorful as you can. Each can carry different values and benefits to the body.
  • Reduce sugar intake: avoid sugary drinks such as soda and juices. Limit desserts and other foods that contain a high number of added sugars.
  • Add omega-3 into your diet: These foods include fatty fish such as salmon and sardines. Other options include chia seeds and walnuts.
  • Increase fiber intake: fiber is great for our gut, and we aim for about 25 grams a day for women and 38 grams a day for men. There are two different types to pay attention to as a combination of both:
    • Insoluble: cannot be broken down and provides the bulk to our stool due to water not being able to be absorbed. It will help keep our digestion moving which help make the bowel movements soft.
    • Soluble: can be broken down which can absorb water to form a gel. It will help keep you more satisfied after a meal and regulates blood sugar levels. It helps balance hormones, cholesterol, and supports good bowel movements.

So what can you do TODAY to reduce the risk of inflammation?

Perhaps try a new recipe with an excellent source of fiber and antioxidants:

High Fiber, High Protein Blueberry Muffins             

Ingredients:

1 cup soy flour

1 cup quick oats

1 cup wheat bran

1⁄2cup whole wheat flour

1⁄2cup ground flax seeds

2 teaspoons cream of tartar

1 teaspoon baking soda

2 tablespoons cinnamon

4 egg whites

1 cup 1% low-fat milk

3⁄4cup low-fat plain yogurt

1⁄4cup honey

1 cup frozen blueberries

Directions:

Preheat oven to 400 degrees. Spray a 12-cup muffin tin with non-stick cooking spray.

Combine all dry ingredients in a large bowl and make a well in the middle.

Combine all wet ingredients in another bowl and mix well.

Pour wet ingredients into well and mix slightly. Add berries and mix until just combined. Don’t over mix.

Fill muffin cups equally with batter and bake for 20 minutes. Remove from oven and cool.

ENJOY!!

RESOLUTIONER OR NOT?

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Time to Chime on the Time to Shine                                                                     Ilana Katz MS, RD, CSSD

As we start off a new decade, many are making resolutions for the new year and the new “you” and then many become “resolutioner” haters simultaneously. I have been seeing both sides and wanted to chime in with my own $0.02 worth.

There are many polls that throw out stats of how many people tend to make new years resolutions (it so happens an average of ~50% of Americans make new year’s resolutions based on weight, fitness and health) and then those same polls also predict, based on collected data in the past that of that 50% about 85% have given up by the time February rolls around.

It is my personal observation that the other 50% can be split into two groups: those that have already made health and wellness a big part of their lives and those that simply do not set goals at opportune times, because they are just not ready, willing or even “able.”

For the gym rats, many of jokes about resolutioners are about how the gym is overcrowded in the first few days of January, but do not sweat (yeah, really don’t sweat, pun intended), because as soon as the temps drop more than 10os in a day, this space will be freed up again. For the non-opportunists, there may be many factors going on – they are not yet ready for change or they do not believe in resolutions, particularly new year’s ones, yada yada, yada. And then there is the wellness practioners, who would love for everyone to have health, wellness, fitness and nutrition goals all year round…. See where I am going with this. Lets all stay on the positive side of wherever you may stand on New Year’s resolutions and support each other.

Do not be a hater:

There are many that need the support and encouragement to push through January, make it to February and beyond. The ones that have already made it a lifestyle can certainly be a support system and role models to represent qualities it takes to make fitness and health a habit. Remember the days it may have been a struggle for you, and what it took to make it part of your life.

I commend those for finding something in the clean, new slate whether it be a new decade, a new year, a new month a new week, or even a new day – there is certainly something that makes the “new” enable the thought of reset and find the courage to begin an objective. Support the resolutioners, invite them to your party, as the more the merrier, right. I personally love it when the gym is buzzing.

Non-resolution thing one (those that do not need the “new and fresh” slate to set objectives because they see these opportunities all year round:

Firstly, my hat goes off to you. It takes a special type to be driven, objective and accomplished. Many others could use some of your methods, whether it be by osmosis or by example – see rule number 1: Be a motivator rather than a hater.

Non-resolution thing two (those that fail at resolutions time after time):

For you guys, it may be time to do things slightly differently. Here are some ways to get past the most common pitfalls when setting resolutions:

  • Instead of making the same resolutions over and over again, that never seem to amount to much, switch up to focus on OUTCOMES rather than resolutions. Outcomes mean actions/behaviours that you are ready and willing to change. For example, if fitness is an outcome, the behavior you will need to change is to make time in your day to get active (walk, jog, gym, etc.) or if weight loss is an outcome, then you must be willing to change the way you eat.
  • Focus on one or two (without overwhelming yourself) goals at a time. Make your outcomes reachable, maintainable and measureable. Which outcome seems most reasonable and exciting to you. Start there. Results attract confidence and confidence increases success which further enables the next measurable goal to be set.
  • Instead of setting vague resolutions, like I intend to be fitter or I intend to be leaner rather focus on those that are connected to your deepest (and maybe darkest) motivators. For example: get in touch with WHY you want to be fitter or leaner, what would be an ultimate benefit? Is this something that society wants for me, or is it something I deeply want for myself? Find these motivators that connect them to that outcome and goal.
  • Once you have come up with one or two goals and outcomes, take the time to break it down into a step by step plan, with objective time periods in which to accomplish each step. For example: I want to be 10% fitter by end of march. This would mean I will walk at least 6000 steps per day in January, 7000 in February, etc… or go to the gym for 45 minutes 3 time per week in January, 4 times a week in February, etc. (these have objectives to measure against, and have a step-by-step reasonable increase) always keeping in mind what is appropriate and realistic for you!
  • Be realistic: for example: If I have never run more than a mile in my life, I would not set a marathon as a goal this year, but a 5k by spring, or a 10K by fall may be obtainable. Then guess what, eventually a marathon may seem realistic. How about next year’s outcome (see what I did there, ahhhh….)
  • Find an appropriate support system. Hopefully by now we have eliminated the haters. There are natural motivationers in a similar setting and just making it to the gym regularly may increase your support system as well as your supportive social circle. My favourite habit changing behavior is to tell someone you trust supports you, what your goal is. By saying it out loud, you have not only given your word to yourself that you are committed to get it done, but you have also given your word to another, and would be too embarrassed to let that slip past you again. In this same light, use the buddy system – find a friend with similar goals and outcomes, become accountable to eachother, do not become partners in crime, but rather successful resolutioners.
  • Most importantly, treat yourself with the utmost respect and adoration that you would treat someone else you wish to support in their goal setting project. There will be slip ups, and instead of viewing these as failures, see them as learning opportunities. If you are a self-sabotager, instead of viewing a slip up as “see, I always fail” you can get over a bad day. And then instead of waiting for the new week or month or year, you can start over in the next HOUR.

So, wherever you fit into the readiness equation. reward yourself along the way, recognize every accomplishment, recheck your status periodically and you will find that you do not have to be a NEW YEAR Resolutioner, but one who can resolve to change in any week, month or hour. Let the journey be as much (if not more) of the new experience ofa successful outcome than the actual end itself.

Holiday Season Survival Guide for Athletes (and others!)

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With Halloween now come and gone, yet another holiday season begins. Just like with Pavlov’s dog, a looming holiday season brings thoughts of cookies and cakes, turkey and trimmings, pumpkin and pecan pies.  Moreover, with racing season on the low down, it is easy to pack on the off season pounds.

With a survival guide and a plan of action you do not have to forego the traditions and feasts of this time in order to remain at competing weight. In essence, match your nutrition choices to the specific requirements of being in recovery at the macro level.   What this means is: eat in accordance with THAT DAY’s training levels.  The difference in energy expenditure between a day off and even a moderate training day can be enormous.

Holiday survival modifications add up and are helpful in maintaining your race weight.  Making small changes even on a daily basis helps compensate for variance in activity factor and caloric expenditure. These tips focus on the best weight management strategies during the holiday season to maintain the optimal weight or body composition for the training season.

Many athletes do not know how to reduce the caloric intake when training duration and intensity subsides once racing season is over. Caloric deficit at this time is crucial for weight maintenance because not only are you burning less calories but the holiday season is notorious for caloric dense foods.

Some simple tips to note the calories and still partake in the festivities:

MAINTAIN CALORIC BALANCE

  • Even if you are continuing a strength training regimen, cut out the use of sports nutrition energy bars, drinks and gels, which are formulated for endurance (such as endurox, accelerade, gu, etc).
  • Be aware of caloric dense foods versus nutrient dense foods. In place of the bars, opt for the earthy, clean alternatives such as (non-processed) fruits, vegetables and whole grains which are more nutrient dense as opposed to calorie dense bars and gels.  Dense carbs that were important for glycogen restoration, such as power bagels, can be replaced with lighter, lower calorie whole grain breads, such as whole grain English muffins or whole wheat pasta and brown rice.

KEEP METABOLISM FUELED

  • Do not go to seasonal gatherings hungry. Hunger is a strong physiological drive and thus giving in to temptation is highly likely when your brain is not fed. Metabolism is raised when you eat every 2 to 3 hours. Keep up with this philosophy even through the season. Do not save calories for a big festive meal. Have a snack or light meal and drink plenty of water before facing a huge buffet.  Having a full stomach aids in appetite suppression.
  • Eating every few hours also means keeping portion size appropriate. You may have gotten used to eating larger portion sizes while training and old habits die hard. Remember, ½  cup cooked pasta, rice or potatoes is a realistic serving size for weight maintenance, but these portions may seem tiny when you are faced with festive meals.  PAY ATTENTION. As little as 100 extra calories per day can amount to an increase in 15 lbs of fat gain between Thanksgiving and New Year.

REMAIN ACCOUNTABLE TO YOUR TRAINING WEIGHT

Being accountable to weight management during this time may seem unfestive, but that is just the point – do not use the “holiday season” as an all out excuse. After all,  it’s a  holiday, not a holimonth.

Plan ahead. Willpower requires boundaries. Create your own boundaries before you even head out the door to temptation. Be strong, give yourself some tough love. Fuzzy lines like “I will stop eating when I am full” do not work. Your boundaries have to be precise and measurable. For example: I will not eat anything fried, I will only drink 4 oz of alcohol.

Use visualization. Remember last year, when you walked away from a party feeling uncomfortably full and regretful, anticipating those extra pounds you now have to burn off in preseason. Visualize leaving the party feeling proud and liberated about your choices. Visualize preseason training days at your optimal training weight.

Journal   – Commit to keeping a food journal and an exercise journal (and for many, a parallel emotional journal is a great bonus). By writing down everything you eat and drink, not only are you self accountable, but you become aware of the hidden calories and fat grams creeping in. Journaling both food and exercise helps you monitor calories in against calories burned. This helps nip over indulgence in the bud. 

Physical Activity    – Even with a good nutrition plan, some wiggle room is necessary.  For many endurance athletes, the winter months are considered off season. Even if its minimal compared to racing season, some physical activity will help burn off some of those extra calories.

If you are completely off training, try speed shopping. Lace up your sneakers and move. Before you know it your shopping will be done. If your best laid plans take a hit, remember that it takes at least 45 minutes of high intensity cardio to burn off a small slice of pecan pie.  OUCH!

Put Alcohol into Perspective  – Alcohol goes hand in hand with celebrations. Do not forget that alcohol adds calories, in fact per gram, it has more calories than carbohydrates and protein. A 12 oz. beer is equal to 150 calories. A 5 oz. glass of wine, 100 calories, a 12 oz. wine cooler is around 180 calories, and spirits at 80-proof is over 100 calories per ounce and that is minus the drink mixers. One drink a day adds over 1000 calories per week. During the holiday season alone, this means at least 3 extra pounds of fat.

Furthermore, it is not just the caloric density and sugars of alcohol that need to be accounted for. Although alcohol is considered a carbohydrate, it metabolizes quite differently than food carbohydrates. It is converted to fatty acids -which have  a higher potential of fat storage – rather than being converted to glucose, like regular carbohydrates.  In simple terminology, alcohol puts efficient fat burning on hold. If your off season goal is to stay lean, stay off the booze.  One way to nip the unwanted fat gain in the bud – nominate yourself to be a designated driver.

Compromise  – Never give up your cultural traditions or social aspirations in lieu of your body composition goals. In other words, do not stay away from the party in fear of resisting temptation. Plan out the compromise and go to the party regardless. Remember the adage: The party does not have to be in your mouth. Staying away from temptation altogether may cause you to feel intensely deprived later down the line. Emotional eating is more difficult to control than a few slip ups at holiday parties. As a host, you can always give the tempting leftovers to guests or better yet, take them to homeless shelters.

Whether you are a host or a guest, you can always bring something to the table that is appetizing, delicious, and a substitute for high caloric, nutrient free options. Some cooking or baking substitutes in recipes include:  replacing regular butter, cream, sour cream, cream of mushroom soup, cheese,  etc., with nonfat or low fat options, replace cream with evaporated skim milk, replace whole eggs with egg whites (you may need an extra egg white or two), replace ice cream with frozen yogurt, replace heavy whipping cream with a 1:1 ratio of flour whisked into non fat milk (eg.1 cup of flour + 1 cup of non fat milk),  use apple sauce and/or cinnamon as a topping instead of cream or butter.

NO REGRETS

If you do decide to weigh yourself after a party, even if your over indulgence was minimal, keep your head in the right place. Getting on a scale the morning after may add as much as 2 to 4 lbs. These numbers could lead you into a whirlwind of regret, minimizing your chances of enjoying the rest of the season.  A few extra pounds show up after you have carbo-loaded your muscles. With each 1 gram of glycogen, 3 grams of water get stored. If you have not been able to resist all temptation, use it to your advantage. Water weight is the first load of poundage to drop off with physical activity. There is no better motivation than this for a post party work out.

BOTTOM LINE

It is not uncommon for athletes to get caught up in the temptations of the season, more so because of the hard core discipline the rest of the year. This mind set may make gearing up for a new season with an optimal weight rather difficult. However, be realistic, enjoy the traditions, embrace the culture, but keep your goals in focus all the time. These basic nutrition tips should hopefully provide a realistic view of the season’s offerings and thus aid in weight management post season.

Leave a comment and let us know your Holiday Weight Challenge Tips! Select Subscribe below the comment and we will send you everyone’s tips.

Principles for a Healthy Lifestyle and Optimal Weight

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Ilana Katz MS, RD, CSSD

Researched and accepted dietary principles may guide the individual to finding a healthy and appropriate lifestyle for themselves. I have laid out a few of these that within my studies, experience and analysis of current articles in peer-reviewed journals with an understanding that each human is unique. Unique in their metabolism/physiology, in their emotional and stress (psychology) and in their struggles and challenges with daily living.  Therefore, it goes without saying that there is no single “diet” or “lifestyle” that works for the masses. Each individual needs to seek out what is the best fit for them, but these principles may provide a great starting point:

CHOOSE NUTRIENT DENSITY OVER CALORIC DENSITY


The concept of nutrient density refers to lower calorie foods that offer functional nutrients vital for metabolic pathways to be most effective/efficient (vitamins and minerals.)  The concept of caloric density is higher calories for less nutrient value. For example: compare a large plateful of broccoli to a handful of jelly beans. For the same number of calories, the broccoli provides a healthful offering of many nutrients, and the few pieces of jelly beans has no nutrient value whatsoever.

Processed foods are calorie dense while fruits and vegetables are nutrient dense, particularly because of their calorie free water and fiber content. One can feel more satisfied with a large plateful of nutrients versus a small handful of sugar.

CONSISTENCY

Healthy eating habits adapted and maintained increase one’s chances of maintaining a healthy body weight. Unlike “dieting” that offers the yo-yo effect of weight loss/weight gain cycles which ultimately result in a positive fat gain over an extended period of time.

A lifestyle concept is not a “one shot at it and you are set for life” concept. My litmus test is that if the “diet” or “lifestyle” you may be selecting is not maintainable or appropriate in six months or even a years time, don’t even start it – it more than likely a diet with restrictive and unreasonable expectations.

One of the biggest myths in dieting is that achievers of long-term success start off with a slow to moderate approach compared to the crash dieters who start off with severe restrictions for a high initial success but then crash and burn after a few weeks only to regain their initial weight loss and more.  There is no evidence to show that starting off is any different to success rate, it has more to do with keep doing what you started – in other words, an appropriate and consistent approach to lifestyle.

SELECTIVE RESTRICTIONS

Crash diets all have a “do not eat” list. How restrictive and what appears on that list would vary greatly between the selected diets.  For example, the current popular ketogenic DIET forbids virtually all carbohydrates, other than a select few very low-calorie vegetables.  Paleo has a list of whole food groups such as beans, grains and dairy that are restricted, and I can go on for pages with forbidden lists.

The truth is that no successful diet can succeed without some responsibility towards restriction especially with regards to foods that create fat stores (processed, refined sugar, saturated fat, etc.).

My principle is more leaning towards if restrictions are taken too far, success is rarely attainable and ultimately unrealistic.  When your options are all or nothing, there is no happy medium: you would either be unhappy with the restrictions or have the unappealing guilt complex constantly nagging you. A good balance of soft restrictions and objective goals set to face challenges are more likely going to lead to successful health maintenance.

PORTION CONTROL/BALANCE

Portion sizes are one of the biggest factors to control. Reduce portions during times for less energy demand simultaneous to keeping both a macronutrient balance  (proteins, carbohydrates and fats) and a micronutrient balance (vitamins and minerals) in tact.  Balance is easier to maintain when choice of meals and snacks are mainly natural and unprocessed providing the right tools for effective and efficient metabolic pathways. When these pathways have all their enzymes and catalysts required, cravings are reduced and willpower goes up. Why? Because physiologically we typically do not crave food, we crave nutrients – so when nutrients are in good supply, the metabolism will be satisfied and work at its optimal performance.

Furthermore, planning helps resist temptation and ensures the availability of the best food choices for an optimal metabolism and body composition.  Planning can be as simple as making a grocery list or choosing a restaurant with healthy menu items that match these principles.

TIMING

For optimal energy which leads to optimal body composition, it is as important to time meals according to needs as it is to select what to eat. The sum of metabolism is anabolism (building of energy stores) and catabolism (using those stores).  Anabolic needs are greater in the early part of the day since a demand for energy begins on awakening. These calories would more likely be used as energy versus those taken in when the body is about to go into a restful state.

It is a well-researched principle that skipping breakfast increases risk for obesity nearly five-fold. Multi-factors come in to play – energy supplied for demand prevents waiting until starvation, a time the body would hold on to energy to prevent reoccurrence of starvation. Furtheromre, as we are all well aware, starvation is a time we tend to be uninhibited towards discretionary calories.

Moreover, small, frequent meals, is a proven method of spreading demand for calories to match use of energy.

MONITORING

Self-accountability increases an awareness to caloric intake. Simply paying attention and keeping data is a key habit for ultimately reducing non-discretionary intake.  Various methods of self-monitoring include keeping food logs, filling in macro-nutrient grams (carbs, proteins and fats) in well-designed apps, weighing and getting body composition measured on a schedule.

Not all methods are for everyone however finding one or a combination of some, enables a catching of the slips in a timely manner, increasing the likelihood for success in the long term. Remember that 2 to 3 pound gain in one year may not sound like a lot, but if it is comprehensive over a time, 2 – 3 pounds can lead to 20 – 30 pounds over a 5 – 10 year period.

MOTIVATION

The most common excuses I get in my private practice with clients attempting to find the lifestyle that is right for them is either about having no willpower. This is always a hot topic: why are some people able to maintain their chosen lifestyle indefinitely while others are constantly falling off the wagon.  Of course, there is no definitive reason, however my best explanation is that we all have the power to change our will (willpower) – one has to want the results (the will) badly enough (where the power source can be found).

More simply paralleling this principle is that certain types of triggers will yield long-term success just based on their scare tactics.  Although I would never wish it on anyone, but a medical trigger or in layman’s terms, a near death experience, can much more easily lead one to the straight and narrow of sticking to the principles.   More often than not, motivation sets in based on circumstances versus individual psychology.

Genetics are often blamed as an excuse, however, I know of many successful weight reducers who tried to blame their struggles based on parents and grandparents being obese, but once the right motivation set in, their weight loss was maintainable.

I agree that a bulldog will never be a greyhound, but that bulldog can still find health and optimal body composition for his make-up with the right motivation.

CONCLUSION

Optimal body composition is a balancing act of energy utilization and replenishment and it is important to know your individual parameters. The key word here is “individual.”  One size fits all does not comply with the diet world but these key principles can be found in every successful optimal weight and performance plan.