Forks Over Knives
I watched the documentary Forks Over Knives ( the other night just after learning that my father has colon cancer. Americans are sicker than ever with type 2 diabetes, stroke, cancer, heart disease. The documentary reminded me why I became a fitness coach – to empower people to help themselves to feel better and healthier.
We are all told we should eat more vegetables, more fiber and that we should eat less meat, blah blah blah…. But what if you were told eating a plant-based diet could actually reverse disease? I have worked with a lot of sick people and I have never heard of their doctor prescribing certain a way of eating as a treatment (nor do I hear about an exercise program) Healthy food and exercise=medicine – what a concept!
The documentary provides evidence that the consumption of processed foods and animal based foods (meat, dairy) is directly correlated to illnesses such as cancer and heart disease. What I liked about the movie is that it gives the average Joe an understanding of the effects of processed foods and of animal based foods on the body. The website also provides some good tools for how to incorporate these foods into your diet. www.forksoverknives.com
Of course we all know that many of these documentaries have bias and as a health professional I wonder what would be the motive or agenda for the Dr’s in the movie? However these docs seem to really want to help people reverse disease through healthy foods and they both practice what they preach….so refreshing!
Am I going to become a vegan or vegetarian after watching Forks Over Knives???? Nope, I can’t live without my fish, eggs, soy sauce and I can’t imagine my significant other living without her wine?!!!! However it helps me as a health professional, and as a parent, to understand how important food is our overall wellness. And any tool that can help inspire others to lead healthier lives is a good oneJ
Does it mean we all need to go on another diet? Well sort of…. taking the time to prepare healthy meals and eat more plant based foods may be a drastic change in your diet. How about adopting a meatless Monday? Every Monday for example, you incorporate both raw and cooked vegetables and beans and whole grains. It’s pretty easy and convenient to throw a steak or burger on the BBQ or a pizza in the oven (after all the USDA recently stated pizza is a vegetable….YIKES) Yes, it is more time consuming to chop vegetables and prepare foods without throwing them in a microwave. But isn’t your health and your families’ health worth it?
I challenge each and everyone of you to take a good look in the mirror…..are you your best, healthiest self? Watch this movie for some inspiration!
Last Boot Camp of 2011!
Next Seattle’s Best Boot Camp starts on Monday, November 21 at 5:30 am at the Wallingford Boys and Girls Club. This is an indoor/outdoor Boot Camp. Why start in January when you can start NOW??!!! Hope to see you there!
SUGAR FREE CHALLENGE!
Well, I admit I have been craving ice cream lately…..oh sure I can blame it on the sun….but when it comes right down to it I have a sweet tooth! I’ve noticed my energy level lowering lately and it would be good to increase my energy so I can keep up with my two year old!
Can you curb sugar cravings by increasing the percent of protein in your diet?
According to registered dietitian, Jenny McCary:
If you are eating a lot of simple carbohydrates—such as added sugars—and not balancing those foods with protein and fat, then you may find yourself reaching for sugary foods throughout the day. On their own, sugar-rich foods leave you craving more because they are quickly digested and absorbed, making blood sugar levels drop. By eating regularly and adding protein and fat to meals and snacks, you’ll avoid spikes in blood sugar and likely feel more satisfied throughout the day.
There are many reasons we crave sugar: it’s innate, it tastes good, and carbohydrates release brain chemicals that help us relax and feel good. Also, the typical American diet is highly processed, making it easier to overconsume added sugars. So what can you do to curb sugar cravings? Eat a lean protein source at every meal and snack, satisfy your sweet tooth, and fill up on fiber with a piece of fruit or several chocolate-covered almonds; after meals, chew gum or distract yourself by going for a walk. If sugar cravings are out of control, you may want to go several days without any simple sugars until cravings diminish. This may help you learn how to be satisfied with fewer sweets.
So I am up for the challenge! For 5 days, beginning Monday 9/26 (through Friday 9/30) I will not have any simple or added sugar… Who’s with me?
NEXT BOOT CAMP BEGINS MONDAY SEPTEMBER 12, 2011!
Here is some information regarding our next camp beginning on Monday, September 12, 2011. This is our last Golden Gardens Camp this year!
Camper Checklist & Directions
- Eat breakfast!!
- Dress in layers (Be ready for outdoor and indoor workouts)
- Bring water bottle
- Small towel
- Foam mat or Yoga mat
- Pair of dumbbells (3# to 8#)
- Bring headlight or flashlight
Kirchoff Fitness Studio - Pre/Post- Boot Camp Assessment
4414 Latona AVE NE
Seattle, WA 98105
Make sure you contact Chris at chris@kirchofffitness.com directly to schedule your pre boot camp assessment
Golden Gardens Park (M/F except test days-1st and last Fri)
We will be in the parking lot just at the entrance to Golden Gardens Park.
Greenlake Track - Test Days (first & last Friday) AND TUES/THURS
East Green Lake Way N & West Green Lake Way N Seattle, WA 98103
E Blaine St Stairs, Capitol Hill – (Wednesdays)
E Blaine ST Stairs on Capitol Hill
Coming from the North Take I-5 South
Get off on Roanoke Exit
Take a Left on Roanoke
Go over the freeway
Take a right on 10 AVE E
The entrance to the stairs is at East Blaine St
Park anywhere around East Blaine St
Chris Finishes Ironman Canada
Last Sunday I completed Ironman Canada with more than 2800 other athletes (70% male, 30% female). It took me 13 hours and 34 minutes to complete it….a long time to be doing anything.
We started off with the swim where I stayed at the back left to let all of the sharks go ahead. I felt really strong in the water maybe a little sharkish myself. I focused on staying relaxed in the water. It was definitely the most relaxed I have ever been in a swimming race situation. After 1: 25 of swimming I made it to the bike transition. Thank goodness for the wetsuit peelers!!! After changing in the transition tent I was off on the bike.
The first part of the bike was delightful…..then about 40 miles into it then you reach 6 miles of hill climb up Richter Pass. It wasn’t actually as bad as I thought! At the top of the pass I had my first of 3 bathroom stops on the rideL My digestive system was not happy eating all of the Gu and sports drinks…..too much caffeine and sugar. I have to admit at that point I was worried about dehydration as it was 96 degrees and athletes were dropping like flys! Then after going down the awesome downhill of Richter Pass there were more hills and at about 90 miles a 10 mile climb to Yellow Lake.
I tried to stay conservative on the bike for two reasons. First, I am new at triathlon so I wasn’t really sure if my legs would make it during the run and I knew I wanted to run the marathon. Secondly, my left knee has very little cartilage left and had been giving me problems for a couple of months leading up to the race. Luckily they had some great physios there who were able to kinesio tape my knee….felt a bit better!
My knee made it through the bike but was sore at the start of the run. After transitioning from bike to run I thought to myself….seriously I have to run a marathon now?! I tried to break it up into a half marathon and 2 10ks. Is my knee gonna make it, I thought??? It is amazing that the physical body wants to stop but even more amazing is our mind’s ability to keep the body going. In an event like this or with difficult life situations it is our mind that can often get in the way of working through tough times.
I’m sure my running (or should I say shuffling) stride was a little off but I managed to jog it and RUN the last couple of miles. The best part of the race is when I saw Shannon’s beautiful face and she said “you look suprisingly good!” She ran a mile or so with me (of course pushing the pace!!!) and there were crowds of cheering fans lining the streets as headed toward the finish.
I was so happy to see the finish line and thought well this is it……I am an ironman! When being interviewed at the end I said “this is it one and done….my one and only ironman. I think it took me about 15 minutes to realize…..with what I know now that I could do so much better….. next time…..who knows….. tbd
It doesn’t matter whether you complete an ironman, 5k, want to do a pull up or are coming back from injury…..set a goal for yourself, be disciplined enough to train for it and complete it. You will be amazed at what you learn in the process. Thanks for all of your support! Chris
If you are need for some inspiration check out the 2011 race day video http://www.ironman.ca/ – gpm1_2
My training partner, chris and I at the finish!