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!

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?

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!

By the way there is an awesome iphone ap/ website called my net diary.  It is a really convenient and intuitive way to track your eating….check it out and let me know what you think.  Tracking your eating is an excellent way to observe how you are eating and is the first step to eating better.

HEALTHY SNACKS

Walnuts

Health benefits: Walnuts are high in heart-healthy omega-3 fatty acids and antioxidaants.

Snack tip: Pair a handful of walnuts with a piece of low-fat cheese, your favorite fruit, or a bowl of oatmeal for a fiber-rich morning snack that will help you feel full longer.

Apples

Health benefits: Apples are loaded with pectin, which helps suppress your appetite.

Snack tip: Eating an apple mid-day helps control blood sugar and may aid in weight loss. Have it with a spoonful of nut butter (cashew, peanut, almond) to add muscle-building protein and healthy fat.

Greek Yogurt

Health benefits: Greek yogurt has twice as much protein as regular yogurt. Plus, it contains healthy bacteria, known as probiotics, to keep your digestive tract healthy.

Snack tip: Top 6 to 8 ounces of Greek Yogurt with ¾ cup of berries for a mid-day snack.

Green Tea

Health benefits: Research has shown that green tea helps lower cholesterol and decreases the risk of diabetes and stroke. What’s more, it boosts metabolism to help you burn fat.

Snack tip: Drink two to three cups of green tea throughout the day to reap the benefits. If you’re sensitive to caffeine, don’t drink green tea after 3 p.m.

Beef Jerky

Health benefits: Beef jerky is a great source of protein and comes in a bunch of flavors for variety. Opt for the 96% fat-free jerky when possible.

Snack tip: Eat 1 to 2 servings of jerky with a piece of fruit, such as an apple or pear, for a balanced snack.

Exercise Myth 2. If You’re Not Going to Work Out Hard and Often, Exercise Is a Waste of Time. This kind of thinking keeps a lot of people from maintaining or even starting an exercise program. Research continues to show that any exercise is better than none. For example, regular walking or gardening for as little as an hour a week has been shown to reduce the risk of heart disease.

Exercise Myth 3. Yoga Is a Completely Gentle and Safe Exercise. Yoga is an excellent form of exercise, but some styles are quite rigorous and demanding both physically and mentally. As with any form of exercise, qualified, careful instruction is necessary for a safe, effective workout.

Exercise Myth 4. If You Exercise Long and Hard Enough, You Will Always Get the Results You Want. In reality, genetics plays an important role in how people respond to exercise. Studies have shown a wide variation in how different exercisers respond to the same training program. Your development of strength, speed and endurance may be very different from that of other people you know.

Exercise Myth 5. Exercise Is One Sure Way to Lose All the Weight You Desire. As with all responses to exercise, weight gain or loss is impacted by many factors, including dietary intake and genetics. All individuals will not lose the same amount of weight on the same exercise program. It is possible to be active and overweight. However, although exercise alone cannot guarantee your ideal weight, regular physical activity is one of the most important factors for successful long-term weight management.

Exercise Myth 6. If You Want to Lose Weight, Stay Away From Strength Training Because You Will Bulk Up. Most exercise experts believe that cardiovascular exercise and strength training are both valuable for maintaining a healthy weight. Strength training helps maintain muscle mass and decrease body fat percentage.

Exercise Myth 7. Water Fitness Programs Are Primarily for Older People or Exercisers With Injuries. Recent research has shown that water fitness programs can be highly challenging and effective for both improving fitness and losing weight. Even top athletes integrate water fitness workouts into their training programs.

Exercise Myth 8. The Health and Fitness Benefits of Mind-Body Exercise Like Tai Chi and Yoga Are Questionable. In fact, research showing the benefits of these exercises continues to grow. Tai chi, for example, has been shown to help treat low-back pain and fibromyalgia. Improved flexibility, balance, coordination, posture, strength and stress management are just some of the potential results of mind-body exercise.

Exercise Myth 9. Overweight People Are Unlikely to Benefit Much From Exercise. Studies show that obese people who participate in regular exercise programs have a lower risk of all-cause mortality than sedentary individuals, regardless of weight. Both men and women of all sizes and fitness levels can improve their health with modest increases in activity.

Exercise Myth 10. Home Workouts Are Fine, But Going to a Gym Is the Best Way to Get Fit. Research has shown that some people find it easier to stick to a home-based fitness program. In spite of all the hype on trendy exercise programs and facilities, the “best” program for you is the one you will participate in consistently.

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