The Jillian Michaels Experience

Last night, I had the honor and the privilege of seeing Jillian Michaels in Lowell, Massachusetts for her "Maximize Your Life" tour.  Going in, I was thinking "this will probably be an hour, tops."  I was SO wrong...and delighted to be able to hear this woman talk for THREE hours!  Those of you who know me well know that I own most of Jillian's exercise videos (and yes, I actually DO them). 

I know you're dying to hear the details, so here goes....

The first half of the show was about weight management, diet and exercise.  Key points are as follows (Jillian's words in quotations):

• Forget about what's gluten free and what's not (unless you have celiac disease) and forget about eating Paleo (it is implied that she's talking about other fad diets too, but these are the two examples she uses). "It's all crap."  
• Count calories.  Jillian asks the audience if they like counting calories, and after the dismal response, she says "tough shit!"  People typically eat the same cycle of foods for breakfast, lunch & dinner and that after a week or two of keeping track, it becomes something that only takes a few minutes to do, since we're cycling through the same foods again.  It keeps you aware of what you're doing and holds you accountable.  
• Avoid chemical additives (list available here).  They are making you fat because your body doesn't know how to process them (since they are not food).  This list includes pesticides, artificial sweeteners, hormones, etc.  
• Spend just $20 more per week on healthier foods, as this practice could actually save you money by helping to prevent a costly chronic condition. 
• Move more.  Jillian encourages high intensity interval training (HIIT) at 80% of your target heart rate for maximum results. (My personal recommendation is to use her videos, as they are based on HIIT). 

It was pretty hilarious when Jillian actually admits that she hates exercise but she does it to stay in shape and stay healthy.
 
****Intermission (boy am I glad I got into the bathroom line when I did because when I walked out of there, it was halfway down the hall)!****

The second part of "Maximize Your Life" is about just that;  Maximizing your life - Motivation to change, getting past barriers that are holding us back and most of all, self worth.  

This is where it gets motivating and not just informative.  I've started reading her book "Unlimited:  How to Build an Exceptional Life." and from what I've read so far, the 2nd half of her seminar is very much in line with the advice she gives in her book.

• Don't let anything hold you back.  Let go of the mindset that you should just be happy with what you have and that you are undeserving of achieving your ultimate dream.
• Take chances, as after all, we already don't have what it is that we desire, so what's the harm? (example:  guy doesn't want to ask girl out because he's afraid she won't go out with him...well, she's already not going out with him, so why is asking her out a problem?)
• It's important to network with positive people that are going to help you achieve your goals and dreams, either by supporting you morally or by being a business connection that can take you further.  
• If you know someone is not supportive of what you are striving for, don't fill them in on what you're doing, as this can be damaging to your ego and take you back to the "I should just be happy with what I have" mindset. 
• Set your phone alarm for every (waking) hour.  When the alarm goes off, "check in" with yourself and how you are feeling that very moment.  What are you doing?  Do you like what you're doing?  No worrying about the future or the past is allowed during this moment, just focusing on how you feel and whether you are happy or not.  If you are happy, think about exactly what you're doing at the moment that makes you happy.  Could this activity end up being your dream job?   If you're not happy, change something!
• Create a "goal pyramid."   It is important to have a plan to achieve your dreams.  The top of the pyramid is your ultimate dream, where the bottom is immediate goals, followed by near future goals, etc.  Goals need to be specific and should lead you to your ultimate dream at the top of the pyramid.  
• Keep momentum by posting a vision board and reminders around you.  

So, as a registered dietitian, do I believe in everything she said?  YES!  Pertaining to the first half, it was so refreshing, amidst all of the hype out there, to hear someone of Jillian's caliber go back to basics when it comes to weight management.  Counting calories, avoiding chemicals, exercising more.  That's it, people!!  That's what I've been telling my clients for years!  THERE IS NO QUICK FIX!   And now I (and other registered dietitians) have someone famous to quote...Someone famous who has helped tons of people achieve their goals because this approach WORKS.  As Jillian also said during the first half.  "It's simple but not easy."

As for the second half; I learned a lot.  I knew about the importance of setting specific, measurable goals.  I was self-reflecting more during the second half as I, myself am trying to build a business and I need the motivation I was given last night to move past certain barriers (and yes, that includes the self worth barrier).  I really like the idea of setting an hourly alarm to be "in the moment."  I tried that today but then ended up forgetting to set it again around noon.  Better luck tomorrow!

All in all, it was a fabulous experience.  Jillian Michaels is FUNNY and MOTIVATING and REAL!

Feel free to contact me with any questions you have about my experience or about what was discussed during her seminar!

1 Year Later...A Personal Reflection

It's March 1st again which signifies 2 things; National Nutrition Month and the anniversary of my blog.  This year, National Nutrition Month serves as a month to reflect on my career and  to really market my services as an independent practitioner.  As I look back on the past year, I have made the biggest career leap in my 12 years as a dietitian.  One might think relocating to Minnesota and taking 2 part-time jobs that were different than the norm would be my biggest leap, but no.  Nothing has trumped what I'm doing now in regard to experience or satisfaction.

Starting one's own private practice is a humongous undertaking.  I won't lie, there was an impetus for this and that was surviving a reduction in force in October.  It was the push I needed, as I'd been starting to form a business plan since July in anticipation of leaving the company.  So far, I have acquired two of the most fulfilling per diem positions I've had; One as a nutrition instructor for LPN students and the other counseling clients for a personal trainer. 


At the close of each of the two nutrition sections I taught, I was anonymously reviewed by my students and floored at their level of satisfaction with me as their instructor; so much so that it has brought tears to my eyes.  Of course, I have a level of insecurity with this brand new position where I am constantly questioning myself, which is why I get emotional when I think about it.  Never, ever did I think that I would be cut out for teaching or enjoy it as much as I do. 

Working with personal training clients to fine-tune their diets has also been very fulfilling and motivating.  These clients are very enthusiastic about eating well and maintaining a superb level of fitness.  The role of sports & fitness dietitian has always portrayed an admirable image in my eyes and I am very excited to fulfill this role.  

As for what lies next to add to these two positions remains to be seen.  I recently started writing for a local newspaper and have a couple of consulting gigs.  I've even had a few individual clients of my own.  I am in high hopes that, with enough marketing, my business will grow and blossom into something I've been dreaming of - a solid private practice with a great reputation.  Everyone's support and encouragement has been wonderful, so thank you if you've been one of my cheerleaders.  :)

Photo Courtesy:  Avia Venifica
 

Create a Vision Board to Help You Lose Weight

Whether you want to call it a "vision board," "dream board," "motivation collage" or some other creative name, what I am referring to is a visual that can help you to achieve your goals.  Have you ever stopped in your tracks on your way to grab a second helping of ice cream because you saw your "Shape" magazine out of the corner of your eye?  Have you pulled out a pair of jeans or a bathing suit and hung it up on your wall as incentive to stick with your goals?  A vision board is like that, only a more "in your face" approach.  It's something that you would want to post where you will see it frequently - perhaps in the kitchen or on your smartphone or even as your computer wallpaper.  

So, what goes on a vision board?  The sky is the limit!  As long as they are things that motivate YOU.  This could include a picture of a thinner you, an inspirational quote or a picture of an outfit you'd love to wear someday.  You could write down all of the reasons you want to lose weight or be healthier or if you have pictures of those motivators, even better.  It could include pictures of healthy foods you enjoy eating.  Be creative!  The only rules are that the board should be inspirational and motivational for you, enough so that it could stop you in your tracks while on your way to consume an extra helping of dessert.  You also need to post it somewhere you will see it very often (maybe even in 2 or 3 places)! 

So, what will go on your vision board?!

Photo Courtesy:  WiseWellWoman

Product Review: Stevia-Sweetened Beverages

Recently, with the negative buzz about both sugar and artificial sweeteners, I've found myself studying and looking more toward Stevia; A truly natural calorie-free sweetener. While the ideal is to shun all forms of added sugars and sweeteners and consume fruit when sugar cravings hit, I think most of us can identify that this is not always realistic.  Using myself as a guinea pig (which I often do), I recently tested 3 beverages containing Stevia. My results are as follows:

The first product tested was Zevia, a Stevia-sweetened soda. Zevia comes in 15 different flavors, including "Dr. Zevia" and "Mountain Zevia" (I'm sure you can tell which popular sodas are being emulated here).  I tried Orange Zevia.  While my initial impression was that it definitely tastes different from Orange Soda, not as sweet, it was something I felt I could get used to fairly easily.  I will admit though, I'm not a huge soda drinker, so I may not have scrutinized as much as some would.  One thing to note is that Zevia also contains a a small amount of a certain sugar alcohol called Erythritol.  However, there are claims that Erythritol is unlike its mean cousins (the other sugar alcohols) in that it apparently does not have any negative side effects associated with it.  It is derived from fruits and vegetables via a natural fermentation process.

The second product I tested was Vitamin Water Zero.  Vitamin Water Zero comes in 7 flavors.  I tried "XXX", which is an acai-blueberry pomegranate flavor that is enhanced with antioxidants.  The other I tried was "Squeezed" which tastes like lemonade.  I loved both flavors!  If it were not so expensive, I would probably be drinking it more often.  Vitamin Water Zero also contains Erythritol as a secondary sweetener.

The third product was Crystal Light Pure.  I know what you're thinking..."Chemical Light?  Seriously?"  The truth is, this product is far from the original Crystal Light.  Not an gram of aspartame and it's naturally flavored!  Pure comes in 5 flavors and I've tried 3; "Tropical Blend," "Strawberry Kiwi" and "Lemonade."  My favorite is "Strawberry Kiwi."  This is something that I actually keep in my cupboard and drink regularly whenever the craving hits for a sweetened beverage.  Honestly, it helps me stay adequately hydrated, as I'm not always great about drinking my water.  I do, however, make it half strength and that's perfectly fine for me.  The one caveat is that Pure does contain a tiny bit of actual sugar - 15 calories worth (4 grams) per 8 ounces (full strength), which I do not consider to be a scary amount.

So, there you have it.  If you're anxious to get away from the good old "diet soda" but don't think you can give it up, give these products a try and see if they may work for you!  Let me know what you think if you do try them.

Veggie Inspiration

Written by guest blogger:  Shannon Heffern, RD

“A healthful hunger for a great idea is the beauty of life.”

                    -Jean Ingelow

Eating more vegetables has been an everyday practice for some of us for a long time now.  However, a recent survey of my clients indicated they are still falling short, and this might be the case for most of us.  Even with the abundance of fall produce at our local farmers markets and organic grocers, many of us have not met the minimum goal of 3-6 cups of fruits and vegetable servings/day, as defined by the fruit and vegetable calculator at www.cdc.gov/nutrition (which will calculate personalized requirements).

But why don‘t we eat all these food that give us fiber for better bowel habits, antioxidants for cancer prevention, potassium for better blood pressure?  Another few questions of those same clients showed they have the knowledge.  Some people are limited by cost.  While this does pose a true challenge for some, I still believe we can always find creative choices if we really want to.  I think that is what it boils down to for most of us. 

Do we really want to take the time?  Do we really pass by temptation and take the boring route?  We claim to do this when asked by our doctors.  We talk about it with friends.  But our actions really don’t display it.  We don’t get the side salad when we eat out; We still get the fries instead.  Maybe we buy the apples and carrots, but they get soft and rubbery in the fridge.  Often we haul the banana to work, but find it weeping on paperwork when we return to the office on Monday. 

If any of this sound like you, maybe it takes more planning.  We all have the same 24 hours and after a while, the goals and changes will become habit and we will actually save money and time.  Life does happen.  So we learn from it and try to keep making adjustments.  For a meal planning tool, see www.choosemyplate.gov. 

Eating more vegetables and making overall better food choices does take commitment.  The ultimate motivator is better health.  The clients I work with who have taken the 3 - 6 months to focus on habit changes report that the feeling of wellbeing and decrease in general anxiety is more than worth the effort. Take action with small steps forward.  As the holidays approach and candy and fudge and pies abound, hopefully you will keep working on developing better habits. 

Following are a few recipes and resources to keep you inspired.

Trick or Treat! Let's be Reasonable.

I absolutely love Halloween.  It happens during my favorite time of year, brings back great memories from childhood and I love carving pumpkins.  However, as a dietitian, the one thing I do not love about Halloween is how overdone the trick-or-treating can be.  I'm talking about the amount of sugar kids come home with, considering the problematic obesity epidemic and America's poor eating habits in general.

When I was a kid and lived out in the sticks, my parents would drive my sister and I around and we'd maybe stop at 20 houses, max.  These days, children are not just going trick-or-treating once, but two, sometimes three times.  Grandma & Grandpa want a piece of the action, so will take them out in their town while Mom & Dad take them out in their home town.  The town may also may have a trick-or-treat day for local businesses, separate from the residential Trick-or-Treat night .  In suburban neighborhoods, a child may hit over 50 houses in one night and end up with more than one "fun size" candy bar from each house.  In my opinion, it's much more meaningful and desirable (for parents, especially) to just go out to a handful of neighborhood houses of people that you actually know.

I'm not going to tell people they should offer only healthy treats or non-food items, although that is an option.  I am a realist in acknowledging that this is an event that is closely linked to candy treats.  Children often don't get excited about the other stuff.  The key, in my opinion is much more simple...moderation.  This is an incredibly undervalued concept in the American "all or nothing" society but one that needs to be taught and practiced much more than it is.  Some tips:

• Pick 15-20 houses that you will go to and one trick-or-treat night.  If the grandparents want a piece of the action, invite them along instead of allowing them to take your child out a 2nd night.  If they want to "show off" their grandchild in costume to their neighbors & friends, let them do so via photograph. 
• Plan which houses specifically you will go to ahead of time.  Choose people you know and whom you know will want to see your child in costume. You can even make it fun and draw out a "Trick or Treat map." 
• Establish an agreement with your child on an amount of candy they can have each day...and don't be talked into a large amount. 
• Keep the candy hidden and out of reach from your child.  
• If somehow you cannot avoid a complete extravaganza and your child ends up with a huge amount of candy, be selective.  Have your child pick out a set number of pieces of candy and give away or throw out the rest.  Make sure they know ahead of time that this is the plan. 
• Get rid of most or all of your own leftover Halloween candy that you purchased for Trick-or-Treaters. 
• DO NOT let your child gorge on candy for one night and then take it away afterward.  This is certainly not teaching moderation...but the "all or nothing" concept instead.  Much different.  

You'll be surprised at how much more fun, meaningful and easy this makes the Trick-or-Treating experience for you and your child.   Not to mention, you are establishing the concept of moderation early, an incredibly important concept when it comes to health.  

Happy Halloween! 

Photo Courtesy:  "TheCullinaryGeek"

Vegetarian? Examine Your Reasons.

Before you consider a vegetarian diet, think about your reasons for doing so.  Don't get me wrong, while I am not a vegetarian myself, I am pro-vegetarian (when it's done healthfully), and I do love a lot of vegetarian foods myself. It can be a very healthy lifestyle...key word being "can."

A lot of people contemplate going vegetarian to lose weight.  I once encountered a woman who was very overweight and said she had been vegan for years.  When I asked her what she had been eating, the list included french fries, vegan cookies, sweets, snack foods and a lot of processed, packaged vegan foods.  This just goes to show that a vegetarian or vegan diet should not be regarded as healthy automatically and should not be used for the primary purpose of losing weight or "being healthy," unless you are choosing your vegetarian foods wisely.

With the growing number of concerns about the treatment of animals, it is no surprise that a growing number of people are going vegetarian for reasons such as this.  What's being fed to the animals we consume in terms of antibiotics and foods and how our meat is being processed are disconcerting topics to think about.  Unfortunately, people have to be almost just as picky in selecting vegetarian foods.  Guess what?  Soybean crops are sprayed with pesticides and most of the vegetarian foods (veggie-burgers, tofu and tempeh-based products) are soy-based.  Canned beans, another popular vegetarian food, are loaded with sodium. Preservatives and additives are added to a lot of packaged vegetarian foods.

So, if your purpose for going vegetarian is to reduce chemical intake and avoid putting unnatural substances into your body, you should choose your vegetarian foods with equal scrutiny.  Some solutions to this concern?  Local farm-raised meats, organic unprocessed vegetarian foods and whole foods in general.  True, these foods tend to be more expensive but there are ways to consume these things less expensively than at the grocery store.  A helpful resource for going vegetarian healthfully is The Vegetarian Resource Group.  They have a ton of information, recipes and tips.  If you're not hot on the idea of going totally vegetarian but enjoy vegetarian foods and are considering cutting back on animal products, there is always the "Flexitarian" lifestyle.  This is a diet consisting of mainly plant foods and occasional animal products.  In other words, it does not have to be an "all or nothing" approach. 

There are indeed a lot of unhealthy options out there for meat-eaters and vegetarians alike, but there are also a lot of healthy options and resources.  The key is research, prioritization and careful planning.