I recently started working with a new client. On our first session, I asked her why she wanted to train. She’d always been active, she said. For a while she’d followed a high protein, low carbohydrate diet, and lost quite a bit of weight. However, she said, as soon as she “began to eat normally,” the weight came back. Guess what, I said, you know that diet you used to follow? That’s your new normal.
Let’s face it, eating “normally” hasn’t been kind to either society as a whole or as individuals. Obesity has skyrocketed in this country. In 2009, the CDC reported that only Colorado and the District of Columbia could claim 20% or less of their populations as obese. That means that in most areas of this country, at least --- at least--- one in five people are considered clinically obese. With obesity comes an increased chance for a whole host of medical problems: high blood pressure, certain types of cancer, Type 2 Diabetes (so much so that it now is often referred to as “Diabesity.”). Our current standard of normal is literally killing us.
The U.S. Department of Health and Human Services released the 2010 Dietary Guidelines last week. The overall message is– brace yourself – eat less, eat better. It’s plain and simple, people: We’re eating too much crap food. We seem to think eating normally entails the ability to down huge portions of fried foods, starchy carbohydrates (bread/pizza/pasta/etc.), snacks, and sugary drinks without adverse effects. For whom do we think this is normal? Are we really taking our lifestyle cues from a 16 year old varsity linebacker in the midst of a growth spurt? It's time we redefine "normal" eating.
· Watch your portion size. Most everything food related, from restaurant portions to the size of dinner plates, has increased in size in the past twenty years. Familiarize yourself with what is considered appropriate portion sizes of various foods. WebMD has a portion size guide on their website. They even provide printable versions for your refrigerator and wallet in pdf format. http://www.webmd.com/diet/healthtool-portion-size-plate · Read nutrition labels. Years ago, when I taught Spinning, I saw one of my students eating a king size Snickers bar before class. Quick energy, he claimed, and only 170 calories. I told him to check the label to see how many servings were in a king size candy bar. I will never forget his answer, “Corporate bastards! Who eats one-third of a candy bar?” Who indeed. There were three portions in that one bar. He was actually consuming 510 calories of “quick energy.” Can’t lose weight? How many portions are you eating?
· Don’t drink your calories. The body doesn’t recognize calories from liquid as food. When you drink the sweetened teas, sodas, beer, cocktails, and fancy coffee drinks, you’re packing in the calories without the benefit of feeling full. Eat your calories, don’t drink them.
· Get over it. But you want cheese/beer/pizza/chocolate/wine…. I hear it all the time. I want, I want, I want. Our parents didn’t allow us to use these self-entitled demands when we were children. And , chances are, if you have kids, you don’t reward them when they beg either. Why are you allowing yourself to act this way? Growing up, my mother would allow us two days to wallow when something bad happened (poor grade, relationship breakup, broken arm --- yes, she realizes she went a little overboard with that one.). Then it was time to pick up and move on. So go on, you have two days to throw your tantrums, complain about not being able to eat endless supplies of cake and ice cream, throw darts at the pictures of models/actresses who claim never to diet. And when the two days are up, pick yourself up, dust yourself off, and move on. Welcome to the new normal.
