Expired Tabs and Christmas Lights

by Kris Pitcher

Pardon my Spanish, but Holy Frijoles! As I was driving to the gym this week I noticed houses with Christmas lights up! We haven't even had a chance to enjoy the neighbor's blow up Thanksgiving yard figures. I mean isn't it a little early?

I may be a little behind. I did JUST renew my license tabs...they expired in JUNE. Hey, I've been a little busy and I guess hyper focused. But can't we slow down a little. What's the rush?!

Seriously, things are moving too fast for me. Why is everyone in such a rush? Things take time. This goes for our fitness goals too. We want fast results. Super fast. People want to know what they can do in a week, two tops.

Well, let me tell you...you need to have a longer term vision than two weeks. These are lifestyle changes. Lifestyle means for the rest of your life. Not just until you meet a goal, or until the big race day comes and goes. It means FOREVER.

If you want changes to last, you need to make lasting changes. Huh? That means you keep doing it. You've heard me before, so this is where you can say it aloud with me. You only have to do weight management as long as you want it to work.

We've got the rest of our lives to be healthy, fit, and active. As we think about what changes we'll make, we should be looking for ones we can live with. And we don't have to be in a hurry. Because we know that slow and steady wins this race.

Now, if you need to put up your Christmas lights before Thanksgiving go for it. But I will not be keeping up with the Jones', I never have. Although I will renew my tabs on time this coming year.

How Many Pounds Will You Gain?

by Kris Pitcher

There's a disconnect between what we think happens between Thanksgiving and New Year's and what actually happens...to our um...bottom line. The typical person thinks they'll gain between 5-10 pounds over the holidays.

Studies have shown. Yes, I'll repeat that (they've studied this). Studies have shown people typically gain between 1-2 pounds over the holiday season. So, that's not so bad you're thinking? Well, the trouble is - we don't lose it.

These one to two pounds have a cumulative lifetime effect for most people. Each year a couple of pounds creep on and pretty soon, you wake up 25 pounds heavier and you just don't know what happened.

Add in the complication that most Americans will lose a pound or two of lean muscle mass each year due to their sedentary lifestyle and we've got a metabolic problem on our hands. We're gaining weight, and using fewer calories. It's not rocket science.

Part of this disconnect is people worry about the weight gain. I mean worry about it. Maybe you're worrying about it right now. Wondering how you'll cope, how you'll manage all the parties and extras.

We also know this to be an emotionally stressful time for many people and their families. Those of us who live in dark, cold, and wet regions might have additional challenges with seasonal affect disorder, or SAD.

These things can all add up to difficulties managing our food. It's not easy. Knowing about the disconnect is nice. You can put your worries aside. You can also plan ahead. You know when the parties are happening, plan ahead. We talk about that a lot. You know what to do. Just do it. You're in control of how many pounds you'll gain this holiday season.

Pickled Eggs

by Kris Pitcher

We eat a lot of eggs at our house. A LOT! And with Thanksgiving rolling around the corner I started thinking about hors d' oeuvres that wouldn't break the diet bank completely. With all the wonderful things on the holiday menu, why not have a few starters on the 'healthier' side. Besides, something about these just draws me to them. Who doesn't like pickled things (it's not like they're feet!)? So, here's an easy make ahead item you can have ready to go.

Pickled Eggs

Ingredients

12 eggs
1 cup tarragon vinegar
1 cup water
2 tablespoons white sugar
1 teaspoon salt
1/2 teaspoon celery seed
1 clove garlic, minced
2 bay leaves

Directions

1. Place eggs in a large saucepan and cover with cold water. Bring water to a boil and immediately remove from heat. Cover and let eggs stand in hot water for 10 to 12 minutes. Remove from hot water, cool and peel.
2. In a medium saucepan over medium heat, mix the tarragon vinegar, water, sugar, salt, celery seed, garlic and bay leaves. Bring to a boil, then simmer 30 minutes. Set aside to cool.
3. Pour mixture over eggs; cover and refrigerate for 2 to 3 days.

Nutritional Information

Amount Per Serving  Calories: 80 | Total Fat: 5g | Cholesterol: 212mg

My Pack A Day Habbit

by Kris Pitcher

Have you ever stopped and looked at yourself and thought...is this out of hand? Maybe you have, maybe you haven't. But as I finished one and stuck another one in my mouth I wondered...is this too much?

I was tired, fatigued from it. I could hardly wait to get to my pack. I would flip it open, take one out and go at it. Practically before I had even finished it I was looking at the pack wanting another.

Right after I eat I have to have one. It's the first thing I think about after. And I have to make sure I have more than one pack. One in my purse, and I leave one pack at work. I found one pack in a coat pocket. I don't want to run out.

I figured out the cheapest way to buy them. In a 3 pack. Only a sucker would buy them one by one. You'd go broke! But seriously, I know I'm stressed, having trouble concentrating and it's a way for me to procrastinate.

So, the other day when I looked at the wrappers on my desk, felt the heaviness in my jaw and picked up the almost empty blue pack of sugarless gum...I thought - it's a good thing the muscles in my face don't hypertrophy! 


And I'm going to keep chewing this gum even if I go through a pack a day! If it keeps me from eating bowls of Halloween candy, left over cookies, doughnuts, cold floppy pizza and crock pots full of chili I am keeping my gum. (standing with fist in the air!)

I'm keeping this tool that helps me get through this wasteland of a workplace full of garbage around every corner. And if my jaw hurts I will rest it at home in the safety of my cupboards filled with clean eats and...you guessed it - more gum.

Managing Your Blood Sugar

by Kris Pitcher

Managing your blood sugar levels might not be top of mind for you, but it's a really good idea. You know how you feel when you haven't managed well. Let's say you have that pumpkin spice, white chocolate, mocha choke-ya, latte along with a couple of those doughnuts that place on the corner makes hot and fresh every morning.

Healthy fats slow digestion...

Sure, at first the rush feels great! Then you start to sweat, feel jittery, light headed and a little nauseous even. All that sugar gets dumped into your system and your body kicks into overdrive to equalize or normalize your blood sugar level.

To do this, your pancreas sends out a spike of insulin to shuttle that glucose out of your blood and into your muscles and cells for storage.

Usually our system over compensates and we feel the crash. Our blood sugar is too low and we feel hungry and crave more carbs and sugar. We have found ourselves on the sugar roller coaster.

This is a lot of work on our system. And for people who eat sugary things over and over, it takes a toll. In fact, pretty soon the pancreas can't keep up, and you need to take insulin. You guessed it, you've turned yourself into a diabetic.

So managing your blood sugar just seems smart. We feel better when our systems don't go through these swings. It's easy to do by eating foods, particularly carbohydrates, that are considered complex. Complex carbohydrates take longer to digest, creating a timed-release effect on our blood sugar. The oatmeal you have in the morning is a great choice for a stable blood sugar throughout the mid morning.

Pair your complex carbohydrates with protein and healthy fats and you've got the perfect combination to manage your blood sugar. The protein and fat further slow the digestion, and thus the release of sugar into your bloodstream. Your system can deal with it nice and easy.

This is also why we want to eat frequently through the day. Maintaining a continual flow of fuel every two to three hours helps us manage our blood sugar. Our systems want things nice and easy, no big swings. Keep your brain happy and your body healthy by managing your blood sugar.

You don't have to be a diabetic to pay attention to your blood sugar. Eating smart throughout the day will keep you right where you want to be.

Have Your Cake & Eat it Too

by Kris Pitcher

Depending on which side of things you're on, there are times when you'd like to 'have your cake and eat it too'. There are other times when you think - hey, wait a minute...that doesn't work like that.

Here's an example (totally made up) you might be able to relate to. For instance, let's say your employer needed to ask you to take a furloughed day or two. You'd be happy to do it in this economy, so no problem. You mark your calendar and then you find out your employer would also like you to be on call that day. Hey, wait a minute?! 

See how you can't quite have your cake and eat it too? I find that people would like to not have to eat healthfully, but would like to have the body which would result from doing so. You know what comes next. Say it with me. Hey, wait a minute?! 


I can't help it if I'm not able to hear my phone from inside my fort made out of covers over the laughter from a tickle fight...or if I'm out of range on the ski slopes. I'm sure I'll see the voice mail indicator eventually...but probably not right away.

And eventually people come around to the fact that you have to actually eat healthy in order to have the body of someone who does. It just makes sense. You can't even really have your cupcake and eat it too in this case.

So, if you've been waiting around eating your cake and wondering when your magic super awesome body is going to jump into your jeans...well you might be waiting a while. But if you jump on the treadmill, and put down your cake for something more productive like chicken and broccoli (I know...) in time you'll certainly be celebrating. And yes, hey wait a minute, I'll hear my phone. *smile*

Fiber for Fat Loss

by Kris Pitcher

It's time to get a jump start on those resolutions I'm going to later tell you not to make. We might as well just start now, there's no sense waiting! To do that, we are going to pay attention to two things. Fiber, and protein.

We've learned about fiber before. There are two types. Soluble, and insoluble. We are concerned about the latter. Insoluble fiber does not dissolve in water. Simple.

The great thing about fiber is it helps us feel full. It also decreases the rate at which we digest our food. It slows it down. This is why complex carbohydrates are thought of as time-released. They digest more slowly because of their fiber content.

Fiber also reduces our risk of heart disease and diabetes. But I know you don't care about that! You just want to fit into that little black dress for the holiday party! Women should get 21-25 grams of fiber each day, and men should get 30-38 grams. Here are a few items that might be in your fiber arsenal:
pear with skin       5.5 gms
apple with skin     4.4 gms
1 C oatmeal          4.0 gms
1 oz almonds        3.5 gms
1 C broccoli         5.1 gms
1 C turnip greens 5.0 gms

As you increase your fiber intake, you also want to increase your water. They work hand in hand to help keep your system working smoothly. The other piece of the fat loss puzzle is protein.

A very modest recommendation for a sedentary person is 1 gram per kilogram of body weight. Yes! I'm going to make you do math. Divide your weight in pounds by 2.2 to determine how many kilograms you are. If I am 128 pounds, I am 58 kgs. IF I were sedentary, I would consume 58 grams of protein. I'm not.

It's well recognized that "special populations" require more protein. Pregnant women require more, endurance athletes require about 50% more than a sedentary person; bodybuilders may need up to twice as much; and dieters also require more. This vague information comes from webmd. It is nice to know that if you are not sedentary, you are "special". Maybe it should be the other way around...but we'll save that for another day.

Adequate protein intake is important for people seeking to lose fat, build or maintain muscle, and exercise frequently. No big surprise there. Most recommendations would call for 1 gram per pound of body weight for an active person. The key as we work toward our pre-holiday fat loss is to pair our fiber & our protein together, and to eat frequently. Four meals & two snacks. At least.

This is a good time to focus on fiber for fat loss. It will give you a little something to think about as you are reaching for the party platter...broccoli = fiber! Great choice! Why not get a jump start?