Doomed Resolutions (and how to improve them)

What are the two most common resolutions? No drumroll needed, weight loss is number 1 and number 2 is to not make any resolutions. Last year I gave you my 2 cents on resolutions in In Defense of Resolutions. I still remain steadfastly pro-resolution.  I rejoice in resolutions and encourage my clients do the same. But there’s a method to resolution-making: You need to make resolutions that are realistic – not revolutionary. Here are my five resolutions not to make, and what to do instead:

(I wrote this piece for Blisstree)

Result Resolutions. An example of these is the classic and clichéd aforementioned, “I will lose X number of pounds.” While it’s perfectly fine to wish for weight loss, this is no road map to get you where you want to go.

Resolution Evolution: Focus instead on the behaviors that may be holding you back. Is your oven being used as alternative storage? Maybe you need to cook more often. Is there only milk for your coffee in your fridge? Focus on food shopping. Are you hitting the vending machine during the afternoon at the office? Bring healthier snacks to work. If you change these behaviors, weight loss (and subsequent maintenance) stands a chance.

Never Say Never. No, Really. We all have our vices and it’s not out of the question to give them up. I have a good friend who started drinking green tea instead of soda (yes!), but you want to set yourself up to succeed and not aim to wipe something out completely.

Resolution Evolution: The key with a goal like this is to avoid using the word “never.” With the soda example, my friend first cut her “habit” down to one a day, then weekends only – and now she’s soda-free.

Flying solo. Let’s face it, whether you’re training for a running race or trying to eat less sugar you are going to stumble. When your internal motivation wanes, there needs to be a back-up plan or safety net. I can tell you when I had doubts while training for the Chicago Marathon, knowing I had blogged about it kept me on track.

Resolution Evolution: Accountability and support can help you stick to your resolutions. If your goal is to start working out, perhaps you can join a running group or select an ongoing yoga class. If you want to work on your eating habits, seek out a nutritionist foodtrainers.net or email a weekly food journal to a friend.

Putting-All-Your-Eggs-In-One-Basket-Resolutions. You want to make resolutionS, as in more than 1. For starters, there’s probably more than one thing you can benefit from improving, and some are easier to accomplish than others.

Resolution Evolution: At Foodtrainers, our clients make multiple resolutions and use them as a road map for the year ahead. Goals can be as simple as “learn to make soup” or “stretch more.” Rather than falling off the wagon, you’ll find that during different parts of the year you’re doing better with certain goals. You’ll also most likely be successful in a few areas and this will spur you on.

What Resolution? The sad fact is that well before we “spring ahead,” most resolutions have gone by the wayside (or jumped onto our backside). Instead of hanging on for dear life and regularly slipping up, expect inconsistency.

Resolution Evolution: Set a resolution reminder on your computer or phone for the first of every month. Perform a resolution review. If your workouts aren’t happening the way you had hoped, re-group and refine your plan. The act of veering and re-grouping is actually the number one weight loss skill.

For selfish purposes (not one to fly solo) some of my 2011 resolutions:
Run 2 half marathons- I am planning to kick off my 2011 running with the More ½ marathon and I’d love company. I most likely will pick a marathon (or ultra) but haven’t yet.
I’ve coined 2011 the year of the headstand for me. I stuck with yoga and now I want to face some of my flexibility “fears”.
Cycle for Survival is in February, I’m honored to be doing “Cycle” and I’m on team fearless. This is a huge source of inspiration for me, please help support the cause.
1 new recipe a week-I want to be less of a cooking creature of habit and will try at least one new something each week and tell you about it.
 I’m a financial imbecile and want to get on top of things.
And finally and I can’t believe I’m putting this out there. I want to write more. I love blogging and want to write the book I’ve been postponing.
What’s on your evolved resolution list? I’d love to hear and promise to check in with you and keep you honest.  Let’s check back on February 1.

Foodtrainers' Favorite 2010 Posts

Last week I mentioned to a fellow blogger that I didn’t see myself taking a break from posting while away. She said she was, “even if you post, do you think people will be reading?” She had a good point and the truth is I’m not sure. We’re completely snowed in here in Vermont. If I were on a beach vacation, I’m not sure I’d have my laptop handy to read blogs or write posts. I figured a good compromise was to compile a list of my favorite posts of the year. Why not jump on the year in review bandwagon? As I reread posts from this year, aside from the embarrassing typos what struck me most were the pieces I wanted to include in this list. Some were funny or timely but the sentimental posts were the ones that stood out. Thank you so much for reading this year, maybe you missed some of these:

NPO Forever- I wrote this after hearing about Roger Ebert inability to eat or talk. It made me think about what nourishment and mealtime really means.

http://foodtrainers.blogspot.com/2010/01/npo-forever.html

OTID- I often hear from people who feel they are doing “all the right things” and still not losing weight. OTID is one of those reasonable, every day things that can change your day and your weight.

http://foodtrainers.blogspot.com/2010/02/otid.html

Not About Cupcakes- this was one of my first non-nutrition posts. I was emotional and chose to share those emotions on the blog. I’m happy I did as a) not everything is food-related and b) I can now look back and smile.

http://foodtrainers.blogspot.com/2010/03/not-about-cupcakes.html

Potty Talk –There’s only so much talk about eating and ingestion one can do without talking digestion (and doody). 

http://foodtrainers.blogspot.com/2010/04/potty-talk.html

Pre Beach – A client asked what she can do (in 2 weeks) to maximize beach body potential. We’re not talking long term and sane. My secrets for the short run.

http://foodtrainers.blogspot.com/2010/05/pre-beach.html

In Fatness and in Health- my reaction to an article on marriage and body weight and my husband’s admission that he would not necessarily love me fat.

http://foodtrainers.blogspot.com/2010/06/in-fatness-and-in-health.html

Les Enfants- I am anti-chicken finger and believe kids should eat what adults eat. On a family trip to France I learned that there’s a middle road.

http://foodtrainers.blogspot.com/2010/08/les-enfants.html

Pinkberry Drama- we blogged about Pinkberry, they threated to sue us…it was a wake up call in terms of nutrition information, the power of social media and how companies respond when questioned.

http://foodtrainers.blogspot.com/2010/08/pinkberry-peace-talks.htmlhttp://foodtrainers.blogspot.com/2010/09/pinkberry-phone-call.html

Chicago Marathon- my inspiration then and now.

http://foodtrainers.blogspot.com/2010/10/for-j-j.html

All About Organics- this post attempts to enlist my readers as organic activists on their own turf. Also, stay tuned for an exciting announcement, taking this to the next level, in January.

http://foodtrainers.blogspot.com/2010/11/ask-and-you-shall-receive.html

 Is it presumptuous to ask if you have any favorite Foodtrainers’ blog posts? I’d love to know what struck a chord with you. Or, if you blog, what are your favorite posts you wrote? I have time on my hands to read them. And any topics you’d like covered in 2011?

1.

Sugar and Spice

It’s complicated enough dealing with all our different living family members this time of year. Yet, for me and I’m sure many of you, holiday time and all it’s associated traditions, remind us of those we are missing, those who aren’t with us. It can be a certain food or a trip, the temperature outside or a song and consciously or not we are reminded. I was looking though old photo albums this week. I was trying to find some photos of my husband skiing as a child. I though my kids would love to see these as they now ski each weekend. In the process of looking I found many other photos, like the one above, that I didn’t even know we had taken and that I’m not sure I even remember.

Tonight, on Christmas Eve, we gather with my family.  My dad was Jewish but grew up in Italy. Living in a country where Christmas was everything, their family gathered on Christmas Eve. It wasn’t religious but the tradition stuck. The other tradition was the Christmas cookies. I remember many December days where we would sit at the dining room table with mounds of walnut and hazelnut dough. I would take a piece and fashion it into my version of a crescent and place it on the baking sheet. Periodically my dad would review my “line-up” politely pointing out the ones in need of a makeover. I like these cookies but truth be told I like the memories attached much more. My brother in law is making the cookies for us this year.

Anyone who knew my dad or Guy knows he loved a good laugh. I can picture him, martini in hand, in his armchair by the tree looking dapper and taking in every conversation. If we were here tonight I would share this recent story. Yesterday I was getting ready for work. I pulled a black dress out of the closet I had purchased in November but never worn. You see, after work yesterday we were off to Swedish-Jewish Christmas with Marc’s family. Now you know why my 6 year old raised his hand when asked who celebrated Kwanza (we don’t by the way). He assumed we truly celebrated “everything.” Anyway, back to the dress. As I zipped the dress I remarked to my husband that it was tighter than I recall. For those of you who don’t know Marc he’s a “fixer.” If anything is broken Marc can rig it in a way to get it to work. He has the same approach to people. If I’m sick, it’s rarely “I’m sorry you’re not feeling well.” More likely “what are you taking?” or “did you go to the doctor?”

Marc looked at me and the dress expressionless and said “well you’re not running as much as you had been.” I stormed out of the room.

Marc followed me downstairs “c’mon you look great, you always look great, don’t be silly.” “First, you look great should have replaced that running comment” I said. “And second, nothing you say now matters.” Then, the fixer, said “I’m the same way I haven’t been on my bike as much since it’s cold even I have gained a couple of pounds.” I left for work annoyed but not really annoyed. After running an October marathon I’m running a couple of days a week and doing yoga or skiing on the others. I’m running 10 miles (in a good week) instead of 30. So my size 2 dress is a little snug and will probably me more snug after the Christmas cookie later today although I’m off for a run now.

Are your clothes, despite exercise, a little snug? Has your significant other ever said something while you got ready that made you nuts? 

Foodtrainers' Favorite Daytime Drink

I am a sucker for packaging. I buy wine based on the label and my favorite skincare has a clean modern design. Ultimately though, if it isn’t good wine or there aren’t good ingredients in a food or cosmetic, I will not purchase it but I like pretty things. In full disclosure I will tell you that I received an email last Friday from Paige at Herbal Water. I’ve loved these interestingly flavored water for a while. They have no sweeteners or juice added and instead use natural flavors like lemongrass and cardamom. My only objection to these drinks was the container…plastic. Paige told me they were sending me out some of the new sparkling waters to try.

When I arrived at work on Monday, the packages from Herbal Water were already there. I opened the box of sparkling water and my excitement intensified. They were beautiful frosted, large, GLASS bottles. The labels were in bright colors and the flavors, Ginger Lemon Peel and Cinnamon Orange, were right up my alley. I put them in the refrigerator and then realized I didn’t have much time before my first client arrived. Into the freezer went Ginger Lemon Peel with a little worry that the bubbles would make it explode. It didn’t explode and with the enthusiasm of a 3 year old I poured a glass of my new sparling water. I also left the bottle on my desk to show it off.

It isn’t easy to get giddy about water but this water feels special. They have a lot of flavor (think lemon zest not lemon). They could easily work as a hostess gift. They’re also great for pregnant women who cannot have “real” drinks and just fun for a change of pace. Is it non-nutritionisty that I also wonder how these zero calorie mixers will work in drink drinks?  I hope not.

Do you fall prey to pretty packaging? What are you favorite water variations? Are you sparkling or “flat”?

*Be sure to comment there’s a sampler of Herbal Water we’re giving away to someone who does and here’s a coupon ($12 off) in case you do not win.

Good Manners or Good Health?

On Friday, I was a guest on “Whole Living” on Martha Stewart radio talking healthy holidays. We discussed holiday parties and the holiday mindset and then, my favorite part of the show, we opened up the phone lines to callers. One caller, I believe his name was Brad, said that over the holidays there would be one day where he would be at 4 different homes.  He asked the best strategy for his day. While four family visits in a day sounds like a doozy, many of us will be confronted with some sort of hostess or host dilemmas in the next couple of weeks. So how can you manage good manners and good health?

First, what I find when I’m hosting a party is that I really want people to take whatever is being offered. Whether it’s a welcome cocktail or a passed hors d’ouerve, your radar is up for who accepts and who declines the food and drink. As a guest, remember you can accept without needing to ingest. Politely receive your plate of food or glass of wine and nobody will notice what you actually consume.

Second, I am a fan of strategic eating. If, like Brad, you have a day or week filled with family and food you should have a strategy too. Once you’re at a gathering and the holiday music plays and delicious aromas infuse the air, it’s too late. Pick one “forbidden fruit.” I’m sorry if this doesn’t sound festive but a fruitcake on each butt cheek isn’t the way I want to deck my halls. For one gathering you may say you’re laying off the desserts, at another you may curb the carbs. The nice thing (yes there are nice things) about family is that you generally know what to expect. If Grandma Edna has baked Christmas cookies at EVERY Christmas, chances are there will be a cookie jar. Traditions apply to food and there will be few surprises.

Finally, never underestimate the value of a thoughtful hostess gift.  Grandma Edna above doesn’t want a bottle of Absolut (or maybe she does) and the calorie counter doesn’t want chocolates. A delicious tin of  tea, your favorite sweet treat work well. Some of my favorite gifts have been special vinegar or hone. It is the thought that counts and let’s be honest the bottle of wine in the tin foil wine-store wrapper doesn’t show much thought. If you’re going to pass on the pie (or accept it but not ingest it), better if you brought something special with you. With these tips you’ll fine you can be polite and not portly, well-mannered and well.

Any host or hostess horror stories to share? Do you eat to please at family or holiday gatherings? What are your favorite host or hostess gifts?

Shiver Yourself Skinny

Last week I was on a field trip with my son’s class. We went on a hike and it was freezing out. Toward the end another mom and I were joking about having to hit the restroom and she said, “the cold always makes me have to go to the pee.” I agreed then wondered why this was the case.  I emailed, Foodtrainers’ favorite doctor, and recent NYC marathon superstar, Dr O with my cold weather questions.

So, Dr O  can you explain this need to “go” when the mercury drops, is there a scientific explanation?

We have to pee more when it is cold because to maintain a core temperance, of around 98.7, our very smart bodies make the blood vessels close to the skin constrict to expose as little blood as possible to the cold.  This results in more blood in circulation, being filtered by the kidneys, and so more urine is made.  The opposite happens in the heat.  The kidneys are so smart and so underrated!

And why do our noses run during exercise or out in the cold weather?

Our noses run in cold weather because cold air is normally a lot drier then hot steamy air so our noses produce more (in my case today A LOT more) fluids to keep the nose moist.

What do you see in the ER when it’s cold out?

Hypothermia is a big problem this time of year. We have already admitted someone to the ICU with it (he was homeless and drunk) but people need to know that when exercising, this time of year, to always have their phones and ID with them.  Also, always tell someone that you are going out and what time to expect you back.

And finally (and most importantly, ha!) I heard cold weather can lead to weight loss, any truth to this?

 I think you’re referring to brown fat. Brown fat is a type of fat that burns fat. White fat is the fat your body stores excess calories in. It was thought that only infants have brown fat and that it helps them stay warm. In 2009, scientists found that adults have some of this brown, fat-burning fat.  In studies subjects exposed to colder temperatures, for longer periods of time increased their brown fat. So, in theory, in theory you can shiver your way thin.

Thanks Dr O, that’s exciting. The brown fat shows us  the upside of cold weather, we just don’t want to get carried away in our pursuit of weight loss and end up like the homeless man in the ER with hypothermia! 
Do you have any cold weather questions for Dr O? Do you have any things you feel your body does (or doesn’t do) when cold? And how friggin’ cool is brown fat?

Ballet Brouhaha

Since Black Swan came out, there seems to be a bit of chatter about dancer's bodies and anorexia. Do you think the movie may encourage behavior associated with eating disorders? And of course, there is the NYT critic who made the comment that Jennifer Ringer, a dancer in the Nutcracker "ate one two many sugarplums".  So curious about your thoughts on all of this.

I should say that I haven’t seen the movie Black Swan. A lot has been made about the 2 main characters, Natalie Portman being one of them, losing a tremendous amount of weight for their roles as ballet dancers. Natalie Portman’s character has an eating disorder in the film and from what I’m heard looks gaunt, almost sickly in certain scenes. While the story line doesn’t glorify her eating disorder I will tell you, with certainty, that many will sadly emulate both her weight loss and physique.

Even if it’s mentioned that a certain character or celebrity “almost died” due to their restricting, there will be those taking notes on what they feel is a seminar which may as well be entitled “how to restrict (or binge) and purge.” This was the case with Portia de Rossi’s recent press and book. I cringed as I heard her describe eating 85 (not sure the exact number) calories per day as I new that disclosure would be someone else’s goal.

Black Swan has been picked up by “pro-ana” or pro anorexia sites referred to as “thinspiration” and “eating disorder porn.”  On one hand there are those with eating disorders or a proclivity to develop an eating disorder but I think many other people are unknowingly affected. I don’t think we can deny that images of super skinny women play with our perception of normal. Even hearing that an, already slim, actress loses 20 pounds suggests that she had 20 pounds to lose.

As for the NY Times critic, roles have been reversed and he’s been slammed by many. I’ve heard arguments about the need for diverse body types in ballet, Jennifer Ringer’s “past” eating disorder has been mentioned and the ballerina herself called herself “not fat but womanly.”

I’m really uninformed today because I haven’t seen the Nutcracker this year either. I did watch Jennifer Singer’s today show appearance and clips (like the photo above) of her dancing. I see to evidence of over “sugar pluming” or overweight. I don’t. However, I am going to have to side with Alastair Macaulay, the critic, on this one. Whether we’re paid for it or not, we all judge. We look over the bodies of fitness instructors, professional athletes and our peers. The other issue is that certain professions demand that you’re trim. I joke that if I gained 20 pounds I would be out of a job. If someone is judging their fully clothed nutritionist they are certainly picking apart a dancer in a tutu.

Jennifer Ringer is a grown woman, a mother who most likely has been critiqued her whole life. A part of me worries the message this brouhaha sends to young girls but sadly if girls are in ballet or gymnastics they are hearing a lot of this. If nothing else, the movie and Macaulay have provided the subject matter for us all to discuss these issues.

Have you seen Black Swan or NYC Ballet’s Nutcracker? Do you think that the movie or the critic crossed any lines? Are there sugarplums in real life?