This is how we do it...

As a rule, diets don't really fail, but people fail to stick with a diet. Every day there’s a new miracle plan to help you “blast your fat” or “change your metabolism”. Extreme diets can work in many cases, but they really do need to be monitored by a health care professional. Quite often when we try these on our own, we ignore the fact that many of these diets, unsupervised, can wreak havoc on our health.
It’s kind of tricky when someone asks me to recommend any one diet program since I kind of pick and choose from a number of different plans. I pretty much try to follow the food pyramid and eat 5-6 small meals daily. Weight Watchers was always a favorite and it was how I first lost weight and kept it off, but over the years I’ve found other programs that fit well with my lifestyle. After so many years of watching my foods, I can pretty much eyeball a portion size and my kids tell me I’ve memorized the nutritional facts on every food I eat on a regular basis. Really. They used to take away cereal boxes and see if I could tell them the carb, fiber, sodium, and protein listings. 90% of the time I was right. For many though, it’s overwhelming trying to sort out different eating plans, so IDEA Health and Fitness has come up with13 Standards for Analyzing Diet Programs to help you evaluate a plan before you begin. (This is a long article, so look for the list and explanation within the article)
http://www.ideafit.com/fitness-library/analyzing-popular-diets
Sooooo…. there are basically three programs/books I use on a regular basis. They meet most of the standards and they work with my lifestyle. So rather than rate all the programs out there, I’ll go over the ones I know and like.
I’ve written about the Eating for Life plan by Bill Phillips in the past and you can get information about the plan at www.bodyforlife.com. Second is Weight Watchers. It’s pretty much what set the diet program craze in motion and it continues to be a front runner. The program is based in scientific study and really addresses the dieter’s lifestyle. The latest program, called “Momentum”, combines the previous point system with a focus on foods that provide “satiety” (or fullness). Along with teaching about portion size, it teaches more about healthful food choices (making every point count nutritionally) that work with individual lifestyles. The principles of the program: eating smarter, moving more, developing better habits, and getting support, are further enhanced by their meeting and online support (recipes, meal trackers, calorie and point calculators, restaurant guides, etc.) when you join at www.weightwatchers.com/Index.aspx. You can also find point values for many restaurant dishes at http://www.dwlz.com/.
Along with Eating For Life and Weight Watchers, the plan I love right now is the Eat Clean Diet by Tosca Reno. I discovered references to the plan while reading my favorite fitness magazine, Oxygen. Ms. Reno explains her initial weight loss and the strategies she gleaned from fitness competitors and body builders. The focus is on fresh foods in appropriate portion sizes. You won’t find a bunch of frozen meals or packaged foods and it does take some preparation, but it’s worth the time. The “Eat Clean” principles include drinking 2-3 liters of water, eating 5-6 meals daily (every 3-4 hours) and combining lean protein and complex carbohydrates at each meal. It focuses on consuming “healthy” fats and avoiding processed foods and those with preservatives and trans fats. In addition to the original book, there is also an Eat Clean cookbook and Eat Clean diet books for kids and for men.
Her books give you tools for shopping, planning and cooking as well as guides for what to order and avoid at restaurants. Although exercise is a VERY important component of the plan, she stresses that 80% of weight loss is based on your nutrition; WHAT you each and HOW MUCH you eat (I’ll vouch for that). Her web site (www.eatcleandiet.com) provides some limited info. My friend Maureen Wielansky, who blogs at www.makingitallfit.com has written tips for shopping and meal planning on this diet.
Also, both Weight Watchers and Clean Eating magazines are filled with recipes and information that follow the diet plan as well. I’ve been using them for the past 6 months with great results in my household. I also love an eating web site called Hungry Girl, but I’ll talk about that in a future post.
So, if you’re contemplating trying a new diet plan, use the guidelines provided by IDEA Fitness to help you evaluate it. In the meantime, I’m sticking with what works for me!!!
Have you had success (or disasters) with a particular diet plan? If so, e-mail me at hkraus52@gmail.com and tell me all about it. I’ll include your comments in a future posting.

With A Little Help From My Friends...

Until I changed gyms about a year ago, I woke up every morning at 3:30 AM and headed out to the gym to meet my workout partner, Lori. It didn’t matter what was going on in our lives or what the weather was like (except ice; Lori doesn’t do ice!), we made the effort to get there and not disappoint each other. Although we do still talk and work out together occasionally, it’s hard to give up the benefits of having a fitness buddy and the familiarity of seeing the same people and sharing workout ups and downs. If you are having trouble with consistency, motivation and/or finding new exercises and techniques, finding a workout partner might be just what you need.
First and foremost, having a partner makes you accountable, not only for your own fitness, but for someone else’s success. If you don’t show up, their workout suffers and vice versa. It’s easy to sleep in on a cold, rainy morning, but you’re more likely to get the coffee brewing and head out the door if you know someone is counting on you. (Guilt is an awesome motivator)
Also, the mutual admiration and competition between workout partners can encourage you to work harder. You can cheer each other on with each success, be it losing weight, lowering cholesterol, or gaining strength. The friendly competition between you and your partner can push both of you to lift a heavier weight, hold your plank for an extra ten seconds, or run another five minutes on the treadmill. You develop the mindset “If she can do it, I should work just as hard”, and this competition can help deter any temptation you might have to slack off.
And finally, having a “second opinion” helps you evaluate your form while lifting; acting as your own personal trainer for any new activities. If, for example, you can’t quite manage the Bosu, or need a little help with your strength training routine, your workout partner can give you a hand and a fresh perspective. He/she can add variety to your work out by suggesting a different exercise that you hadn’t thought of. And, if you’ve hit a plateau in your training and are not making any additional gains in fitness,strength,weight loss, etc., having someone who is more objective and brings additional ideas and skills to the "table" could be the answer. You’re also less likely to be nervous about trying a new class, machine or exercise when you have a partner.
There really are lots of different ways to find the right partner. If you’re a member of a gym or fitness center, the staff might be able to suggest other members who have the same fitness goals as you. Lori had been working with a trainer when I first met her and the trainer suggested we work out together when her sessions were finished. Also, take notice of members who seem to be at the gym at the same times as you and which ones have similar routines. Some gyms also have a bulletin board where you can post a request for a work out partner. Even if you don’t belong to a gym, you might be able to find someone by letting your friends know that you are looking for someone to walk or cycle with. Or, if you overhear someone at work or school mention that they are trying to get fit or lose weight, you could ask them if they’d like a work out or support partner. Don’t feel hurt if they say no since some people prefer to go it alone.
Having a similar level of fitness and similar schedules is most ideal, but I’ve worked out with first time exercisers, marathon runners and competitive body builders and I always learn something new from each one. Realize that your best workout partner could be the person next to you during a cycling or aerobics class or on the treadmill next to you. So turn down your IPOD, take off your headphones, and ask!!

You Can't Always Get What You Want...

I recently saw the new Woody Allen movie, Whatever Works, and although there is nothing in the film remotely related to exercise and fitness, the sentiments expressed refer to the philosophy of the main character, Boris. Namely that if you happen to find something that you like, go with it—regardless if it’s not the same thing everyone else is doing. That whatever works to get through your life (or your fitness routine) is just fine.
We’re often told about the BEST workout; Like the one that burns more calories or builds the most muscle or strengthens our abs or helps our flexibility. But no matter how much of this is true, it’s not going to help us unless we actually DO the work, and we’re not going to continue doing it if we don’t like it!
So, although I’m in the business of helping guide people toward achieving their fitness goals, there are those who just are not going to listen to me! And for those individuals, I say, do “whatever works” to help you get fit. Let me qualify this by saying, playing video games while sedentary or getting in and out of a car daily, doesn’t work. However, if you can find a heart-pumping activity that you actually enjoy or can make part of your routine, use it to your advantage.
The basics that most anyone can manage, walking and running, have many advantages. You can open your door, bypass your car and be on your way. 10 minutes? 1 hour? You get to choose, and you don’t have to worry about broken equipment (barring injuries or arthritis). The pace and calorie burn are up to you. Turn the walk into a hike (think hills and varied terrain) and you’ve bumped up the calorie count and worked your core. For a chart showing calories burned while walking, go to: http://preventdisease.com/healthtools/articles/while_walking.html
The bike in your garage probably worked well once, and with a little tuning can take you back again with calorie burns anywhere from 250 to 800 calories per hour. In the same way, a tennis game on the neighborhood courts usually takes only a little bit of advance planning and maybe some wait time (use it to warm up). No partner? Just hit the balls against a wall and run after them. In 1 hour of tennis, a 140 lbs man can burn about 336 calories playing doubles and 396 calories playing singles.
My only experience with kayaking was when my husband and I flipped over three times in the ocean and had to be pulled back to shore by our guide. But, two of my college roommates live by rivers (one in Vermont; one in Tennessee), so they go kayaking on a regular basis. It didn’t work for me, but they love it, and an hour of moderate whitewater kayaking will burn somewhere around 300-450 calories
Sadly, for me (and my parents), golf is another activity I never quite got. I played 18 holes at the age of 13 and after 6 hours on the course, I was done. But my other college roomie loves the game, playing wherever and whenever she can, burning up to 350 calories an hour walking the course.
Even activities like gardening (ugh, bugs!) and cleaning (enough said!) can work to pump up your heart rate burning up to 275 calories per hour. And taking care of kids, especially running after toddlers and pushing a stroller, can wear you out. For a complete list of calorie burns, check out: http://www.nutristrategy.com/activitylist4.htm
What keeps us young and vital is movement and once we stop moving , we may never get back up. So keep the motor running in both conventional and unconventional ways. Maybe you don’t own a treadmill or have a gym membership, but if something works for you, it works!

Blame it On The Boogie...

I just couldn’t let this week go by without a workout tribute to Michael Jackson. His songs have been a part of my workouts since I had a walkman tucked in my fanny pack! Graduating to a Discman and finally an IPOD, I pretty much have every Michael Jackson/Jackson Five song in my music library. His songs are the ones that I listen to all the way through. I might skip ahead with other artists, But MJ always keeps me moving! And why wouldn’t you be inspired visualizing his moonwalk or “Sharks and Jets” moves in “Beat It”! And who hasn’t at least tried the moves from the “Thriller” video? That video kept my kids alternately frightened and entertained for hours when they were younger. So here is a long playlist (around 68 minutes) with many of my favorites. You can trim the list and skip through some of the songs if you want to, but I’ll bet you won’t!!
Warm up
The Way you Make Me Feel 4:57
Rock With You 3:40
Cardio Intervals (Like I said, you can use some or all of these)
Workin’ Day and Night 5:14
Wanna Be Startin’ Somethin’ 6:02
P.Y.T. (Pretty Young Thing) 3:59
Jam 5:40
Beat It 4:18
Blame It On The Boogie 3:31
The Love You Save 3:02
Don’t Stop Til You Get Enough 6:05
ABC 2:57
Black or White 3:23
I Want You Back 2:59
Bad 4:07
Cool Down (pick 1)
Thriller 5:58
Man In The Mirror 5:19

“If you wanna make the world a better place
Take a look at yourself and then make the change
You gotta get it right, while you got the time
'Cause when you close your heart, then you close your mind…”

So do something good for yourself while you can! Download this mix, forget about the tabloid Michael and enjoy what everyone loved about him.

Get Out of Town...

I get emails and articles all the time from fitness experts who recommend working out in your hotel room when you travel. Numerous TV spots and newspaper blurbs tout the benefits of an in-room workout with routines like lifting a pillow over your head and to your knees or tying a towel to the door jam and lunging while you pull. Since I’d be more than likely to knock over furniture or pull off the door handle, these suggestions would likely put a damper on my exercise energy and motivation. Don’t get me wrong, I like to stay fit when I travel; I’d just rather find a better alternative.
So, first and foremost, I do my homework. Before I even book a room, I try to make sure there’s a gym either in the hotel or within close proximity. Hotel gyms have gotten a bad rap over the years and rightly so, but most major hotel chains have recently succumbed to the fitness boom and now provide, if not state of the art, at least decent enough equipment for a 2 or 3 day workout. If that’s not enough for you, ask the hotel if there is a fitness facility nearby. Most places will partner with the hotels and let you work out there during your stay either for free or for a nominal fee.
Another option is the hotel pool. If you work out early or late in the day, chances are you will have the pool to yourself, free of family vacationers and splashing kids. You can swim laps even in a small pool or use the water’s resistance for water walking or running.
If you find yourself in a big city, use your workout time to explore the area. Most hotels in larger cities have maps of the local area with running and walking routes and trails marked off. Runner’s World magazine features maps of different cities and the best places to run/walk in each issue. You can also go to http://www.runnersworld.com/ and click on “Where to Run” to find information about particular cities. Or, just trek the area surrounding your hotel. You might see a great coffee shop nearby or a great pair of sandals in a shoe store window! On sale! (You probably would never have found them otherwise). Just make sure you know how to get back. I once started a walk from my hotel in Manhattan forgetting to check which street the hotel was on. After walking in circles for at least an hour, I finally recognized the hotel’s marquee from a few blocks down. Good exercise, but a little scary. Most cell phones now have a GPS feature that can get you back where you belong, but back then I did discover a great diner called Big Daddy’s where we ended up for breakfast!
So, next time you travel, plan ahead for fitness just like you plan your activities and dinner reservations. Take advantage of new surroundings and discover what they have to offer!

Not Just For Breakfast

I’ve never been a big fan of protein shakes. I think it’s because I’d rather eat my calories than drink them. And while protein bars are a good way to supplement protein intake, I’m working on trying to eat fewer processed and packaged foods. So when I saw the recipe for Oatmeal Protein Pancakes in a fitness magazine, I was eager to try them.
I bought the ingredients that I didn’t have on hand (including vanilla protein powder) and decided to make a large batch so I could freeze the extras and warm them quickly in the microwave. However, my first attempt kind of bombed. I mixed the steel-cut oatmeal with the other ingredients, but it kind of sat in a lump in the pan while the watery mixture oozed away from the oats. Flipping the pancakes was impossible and I ended up with more of a protein “hash”. Still, it tasted yummy, so I went to my friend Sarah who is a true “maven” (Yiddish for expert) in all things cooking related. She tried it and, of course, her pancakes were perfect. However, she WAS able to figure out what had gone wrong with my recipe (besides the cook!) and tweak the original for great results. So add these tasty pancakes to your repertoire. Loaded with protein, they make breakfast both delicious and wholesome.

Oatmeal Protein Pancakes
(from Muscle & Fitness Hers-May/June issue 2009)

1 cup plus 2 T oatmeal
2/3 cup plain or vanilla protein powder
1 tsp cinnamon
1/4 tsp salt
3 egg whites
1 cup Fat-free milk
1/2 cup unsweetened applesauce
1 tsp vanilla
Nonstick cooking spray

1. Put oatmeal in blender or processer and grind to a flour-like consistency (this is the change that Sarah made and the pancakes were perfect once I ground the oatmeal)
2. Mix ground oatmeal, vanilla, cinnamon and salt in a medium bowl. Add egg whites, milk, applesauce and vanilla and blend well.
3. Preheat large skillet (or griddle) over medium to high heat and coat with cooking spray. Pour batter into skillet,1/4 cup at a time.
4. Turn pancakes when bubbles form and cook until second side is golden brown. Serve with low sugar syrup and/or fresh fruit.
Serves 4 (per serving-211 calories, 33g protein,15g carbs, 2g fat, 1.5g fiber, 7g sugar)

Sarah also suggested pureeing berries to which I added Truvia to use as a topping or you could top with the extra applesauce or fresh whole berries. Your trainer will be so proud of you!

Sometimes You Just Have To Say....

I have literally been on some sort of “diet” since the day my mom dropped my “chubby” 13 year old body off at the first of many Weight Watcher meetings I would attend. Those were the days when a weekly serving of liver was a requirement, and you were allowed to chew Bazooka bubble gum for a treat because apparently you burned the calories while chewing. My friend Nadine lasted about 3 minutes while I tried to follow the plan religiously, only to succumb to the fried clam dinners and chocolate sodas at Howard Johnson’s. Thus began a lifetime of restricting and bingeing; all or nothing. I was either on a diet or off and there was no in between.
I realize that to lose weight, it IS necessary to restrict the number of calories we consume and burn more calories than we take in. But, we also need to be realistic about living our life and making a choice to keep our body in shape. Many people lose weight easily at first, but once they start to eat “forbidden foods”, gain some of the weight back. It’s not so much because of the occasional treat; it’s the “all or nothing” attitude that sabotages them.
So I am stealing a line made famous in the movie Risky Business (and later by my husband), “Sometimes you just have to say, What the ****!”
And what I mean here is sometimes you need to give in to a treat or special meal. You just need to plan ahead and get right back on track. Your secretary brings in Gooey Butter cookies. If you just can’t stand not to taste it, take a bite; take one cookie. Then walk away. Chances are, if you don’t, you’ll go home and eat a whole bag of packaged cookies to make up for denying yourself the one butter cookie. One butter cookie, maybe 200 calories. A whole bag of Nutter Butters, lots more!
So you’ve been watching your carbs and calorie intake. That doesn’t mean you can’t have a small plate of whole grain pasta once in a while. Just be smart about it. No butter, no heavy cream sauce, control your portion and life goes on. The key is to get back to your sensible eating immediately, before things get out of hand. Seeing the deviation as free rein to keep eating as much as we can since we’ve already gone off the diet pushes us farther away from our goal and deeper into rationalizing our out of control behavior.
If you know you’re going to meet your friends at a Mexican restaurant where chips and margaritas are involved, spend an extra half an hour at the gym doing cardio intervals or walk an extra 25 minutes to burn the calories ahead of time. Plan the number of chips and drink(s) you are going to have and stick to the number. Get up the next morning (and you won’t have a hangover because you stuck to your 1½ margaritas) and eat a nourishing breakfast that puts you back on track. It’s over. You indulged. Now you’re back.
Take the mindset of “all or nothing” and turn it into “moderation”. Ask anyone who has lost weight and kept it off successfully. It’s about fueling your body with premium nutrition and topping it off once in a while with a special indulgence.

(Just a note- I think Weight Watcher's is one of the best diets out there and have basically followed a skeleton form of the diet since losing weight as a member. It's definitely more user friendly than it was when I was a teenager, allowing for a much more flexible way to stay fit!)