Monthly Archives for July 2014

Archives for July 2014

5 Treadmill Mistakes You’re Probably Making!

653_1Treadmill walks, jogs, runs or sprints can be a great way to get your heart rate up and your blood pumping. But there are a lot of mistakes that even avid gym-goers make.

Here are 5 common treadmill mistakes:

  1. Spending too much time. When it comes to time on the treadmill, more isn’t more. If you’re spending 30 or 45 minutes or more on a treadmill, you may be cannibalizing your results. Longer cardio sessions result in the release of an anabolic hormone called cortisol that reduces protein synthesis, facilitates the conversation of protein to glucose and stops tissues growth. It’s also associated with increases in fat stores around the body’s midsection. Instead of a low intensity, long cardio session on the treadmill, challenge yourself. Do more in less time. Maybe even try high intensity interval training.
  2. Holding on. Please, stop holding onto the treadmill. By holding on, you’re negating the intensity of your workout – especially if you’re using an incline. In fact, it’s estimated that holding onto the treadmill reduces calories burned by 20% – 25%. It also worsens posture, balance and doesn’t translate to real world gains. If you’re running on a street or track, there’s nothing to hold on to. Let go.
  3. Static stretching. A lot of runners engage in static stretching before their treadmill session. It’s the type of stretching wherein you hold a pose for an amount of time – like touching your toes. However, recent studies suggest that static stretching decreases strength and power and increases injury risk. Replace static stretching with dynamic stretching like jumping jacks or arm circles.
  4. Not using the incline. Many runners ignore the incline – mostly because it makes the workout more challenging. But that’s exactly why you should love and use it! For every 1% increase in the incline, you expend 4% more energy. This is especially useful if you’re not able to increase your speed, but still want an extra challenge. It also shifts muscle use upward – and can give you a great butt workout.
  5. You’re on autopilot. Doing the same workout every day gives you the same results. Most cardio exercisers cruise through their workout session. Some are even able to talk on the phone or text while exercising. I’ve got news for you: If you can text while running, you’re not running fast enough. If you want enhanced results, you need to increase the intensity of your workout; you will always get out of your workout what you put into it. So instead of doing the same old treadmill workout, do something that’s intense and challenging. And then keep pushing yourself.

What other mistakes do you see people making on the treadmill? Share them in the comments below!

Is Greek Yogurt Healthier?

Dear Davey,

I’ve seen a lot about Greek yogurt being very healthy. Is it all marketing hype or is Greek yogurt really better for you than regular yogurt?

From,
Sean

greek yogurt vs fruit yogurtHey Sean,

For the most part, people think of yogurt as a healthy option. But the truth is, not all yogurts are created equal.

For illustrative purposes, let’s compare 100 grams of nonfat fruit yogurt to 100 grams of nonfat plain Greek yogurt (see click-able chart).

As it turns out, the nutritional differences are substantial. With 95 calories, fruit yogurt is far more energy-dense than nonfat plain Greek yogurt. Even more shocking is the amount of sugar. The 19 grams of sugar in fruit yogurt converts to nearly 5 teaspoons! Compare that to the 2.3 grams of sugar in plain Greek yogurt. There’s also a substantial difference in protein content. While the 4.4 grams of protein in fruit yogurt isn’t shabby, plain Greek yogurt has a solid 10 grams.

Hands down, nonfat plain Greek yogurt is the healthiest yogurt option. From a nutritional standpoint, it’s a huge improvement over other yogurt variations – especially when it comes to calories, added sugar and protein.

As a general rule, only buy plain yogurt – regardless of your preference for regular or Greek yogurt. Fruit yogurts almost always have added sugar. In fact, the second ingredient listed in Dannon Fruit on the Bottom yogurt is sugar. If you want some sweetness in your yogurt, add a few berries or a slice or two of fruit.

The bottom line is that nonfat plain Greek yogurt is, in fact, healthier than the other yogurt variations.

Love,
Davey

P.S. For more information about improving the way you look and feel through the foods you eat, download Davey Wavey’s Insanely Easy Guide to Eating Smarter!

Run More, Live Longer.

John JeffersonWith more than 600 muscles in the human body, one thing is clear: We are meant to move! And thanks to a new study published in the American College of Cardiology, we’re learning how important movement – and running, in particular – is to a longer life.

Over the course of 15 years, researchers examined more than 55,000 adults between the ages of 18 and 100 to determine whether or not there’s a relationship between running and longevity. During the study, 3,413 participants died including 1,217 deaths attributed to cardiovascular disease.

By crunching the data, researchers discovered that runners have an overall 30% lower risk of death from all causes. When it comes to cardiovascular disease, runners were 45% less likely to die compared to non-runners. On average, runners lived an astounding three years longer than non runners. Individuals benefited from running regardless of age, sex, body mass index, health conditions, smoking or alcohol use.

Moreover, researchers found that even slow or less frequent runners still enjoyed benefits. Runners who ran less than one hour per week experienced the same mortality benefits as runners who ran more than three hours. In other words, more running isn’t necessarily better from the perspective of longevity.

If you want to live longer, it’s time to get off your computer or away from your smartphone. Give yourself the free and wonderful gift of a good run.

Is Cooking Protein Powder Bad?

cookingwithproteinLet’s face it: Protein powder doesn’t taste great. In fact, it’s pretty awful.

It’s no wonder that people try to disguise the taste of protein powder by hiding it inside other, more delicious foods like smoothies, yogurt and so on. But what about baked foods like protein powder muffins, pancakes, cookies or cakes? Does cooking protein powder change the chemistry and render it useless?

Believe it or not, this is actually a widely-held protein powder misconception. It’s true that cooking protein powder does change the structure of the protein powder’s amino acids through a process called denaturing. But this same process happens in all the other protein-containing foods we eat including cooked eggs, beef or chicken. Cooked or not, our bodies absorb the same amino acids – and can put them to work.

In short, cooking protein powder doesn’t impact its effectiveness.

As such, try incorporating protein powder into some of your favorite foods. For example, I add protein to a healthy blueberry muffin recipe that I love for an extra nutritional boost. Explore and have fun.

In the comments below, share some ways that you’ve incorporated protein powder into your favorite recipes.

5 Tips To Improve Body Confidence!

Today’s guest post is by Davey Wavey’s good friend and spiritual weight release coach, Diane Petrella. Diane is also one of the contributors to The Davey Wavey Weight Loss Program.

loveYou probably know how challenging summer can be when you’re worried about extra weight. Nothing like shorts and tank tops to trigger body insecurity, right? There is a solution and a way to embrace summer with confidence and joy. No, it’s not about changing your summer wardrobe into long-sleeve shirts and sweatpants. It’s about changing your mindset.

Here are my top 5 steps to getting body-confident, even in the hot weather:

1. Don’t Criticize… Apologize

Yes, you heard me… apologize. When you’re stuck in self-criticism about your heavy thighs or waist, you don’t need to deny how you feel. But you need to know how to stop. One way is to apologize to your body for speaking badly about it. As in any relationship, a heartfelt apology clears the air and helps you refocus. And the relationship you have with your body is as real as a relationship with a person. Use an apology to turn things around whenever you catch yourself in destructive thinking. Simply say to your body, “I’m sorry for talking about you this way.” Then do the best you can to end the negative self-talk and move on. Repeat as necessary.

2. Wear Clothes You Love

You deserve the best. So stop wearing clothes that feel uncomfortable or that you don’t like but only wear because they hide your body. (Plus, it can dampen your spirit to put on a dark, baggy sweater on a beautiful day, don’t you think?) Splurge a little on something you really love. It’s better to buy a few quality items you adore than 10 things that are “just okay” and happen to be on sale. And disregard what anyone says about what you “should” wear, especially to the beach or pool. Don’t force yourself to wear a bathing suit if you really don’t want to. If you feel more at ease in a t-shirt and shorts, go for it. Your comfort level—in clothes that make you feel good, too—is all that matters.

3. Compliment Others Generously

One of the best ways to shift attention away from your own body insecurity is to flatter someone else. If you like the blouse of the woman next to you at the check-out counter, tell her how pretty it is. If the cashier at the diner looks fabulous in her sundress, let her know. The more generously you give compliments instead of keeping your thoughts to yourself, the more love you give to the world… and the more that love comes back to you. Putting a smile on someone’s face keeps things in perspective because as you brighten their day, you brighten your own.

4. Pamper Yourself

Sometimes the hardest thing to do is the most important thing to do. While it’s never the wrong time to treat your body with love and respect, those moments when you feel especially insecure about your body are exactly when it needs your extra love and attention. Real body-confidence transformation can happen with just a small act of self-care. Maybe a gentle yoga class helps you feel more present in your body. Some love a leisurely hot tub soak or foot bath—while for others, booking a spa appointment for a facial or massage is in order. Even something as simple as a bright new lipstick, cute hair clip or hat can put a spring back in your step and raise that body confidence a few degrees.

5. Create your Self-Love List??

I learned about the extraordinary educator, Marva Collins, in a positive psychology workshop. Marva founded a school in Chicago for disadvantaged students. These high-risk children excelled beyond anyone’s expectations and Marva received national recognition for her work.

So, what does this have to do with weight loss?

It’s simple. Marva understood the power of love. When her students misbehaved, Marva did not harshly discipline them. Instead, she instructed them to write a list of their positive qualities, from A to Z.

As they wrote “I am adorable, I am beautiful, I am courageous,…” Marva’s students flourished from her love-inspired approach.

Take a page from Marva’s notebook and create your own self-love list. Use her approach to improve your body confidence and overall self-worth. Write down all your wonderful qualities, from A to Z. (Yes, I know, there are some tough letters. Use a dictionary.) Start each sentence with “I am…”??

Here are a few of mine:

“I am accepting of myself.”?
“I am big-hearted.”
?”I am confident.”??

This isn’t just a “nice” exercise. This works because you train your mind and brain to scan for the positive. Do this regularly, and especially when feeling self-critical, to move beyond body insecurities and focus on what matters most.

If you dread summer activities and the more revealing clothes of hot weather, I invite you to try one or all of these steps and see if your mindset shifts. Experience what it’s like to allow your self-love and acceptance to rise… along with the temperature.

Are Sports Drinks Unhealthy?

Dear Davey,

I was wondering if sports drinks are actually unhealthy? They seem to have lots of sugar and I’m trying to lose weight.

From,
Ben

sports-drinks-shutterstock_29236237The answer is both yes and no.

Much like soda, sports drinks are loaded in added sugar. As such, they are high in calories. If you’re not engaged in rigorous exercise, then they’re not the healthiest choice. Water, perhaps with a splash of lemon for flavor, makes a lot more sense – especially if you’re counting calories.

But if you are actually engaged in rigorous exercise, like a game of soccer or a class of crossfit, sports drinks could be a smart choice. The answer is two-fold.

First things first, studies have found that consuming carbohydrates (which is what these sports drinks contain) during a workout means eating fewer calories after the workout and throughout the day. According to a study by Colorado State University, people who consumed 45 grams of carbohydrates during exercise consumed total fewer calories during the day compared to individuals who consumed no carbohydrates during a workout.

Second, carbohydrates are fuel for our body. And when you’re exercising, your body needs lots of fuel to power through a given workout. By consuming sports drinks or other beverages with simple carbohydrates, you may boost the intensity of your workout – and thus, burn even more calories and get a better overall workout.

Of course, you can also get those carbohydrates from other, more natural sources. Personally, I prefer eating a banana or some other high-sugar fruit. But sports drinks can certainly work!

The bottom line is that there can be a time and a place for sports drinks. And that time and place is when you’re exercising intensely… and not sitting on the couch watching Orange is the New Black.

Love,
Davey

This Is What The Average Body Looks Like.

There’s no such thing as normal. But average is another cup of tea entirely. Using huge sets of available data, researchers have calculated the statistics for the average American 30-something male.

He’s 5′ 9″ tall and has a 39″ waist. His body mass index (BMI) is 29, just one short of the medical definition of obese. Based on the data, here’s what this average American male looks like:

USA-Frontmanmain.jpg

It’s no secret that the average American male is becoming increasingly round. Just 50 years ago, the obesity rate for men was just over 10%. Now, the obesity rate is around 30%. Yikes.

Of course, the average American male isn’t alone in the world. He has some buddies from other countries. Here’s what they look like and how they measure up:

Screen Shot 2013-10-09 at 11.14.15 AM

From left to right, it’s the US, Japan, Netherlands and France.

In Japan, the average BMI is 23.7. In the Netherlands, it’s 25.2. In France, 25.55.

The average American male, especially when compared to his counterparts, can serve as a reminder about the importance of exercise and nutrition. And who wants to be average, anyway? By moving more and eating smarter, you can certainly beat average – and dramatically improve the quality of your life.

What do you think of the average American male?

I’m Obese And Want to Lose Weight. Where Do I Start?

In the last 7 years, I’ve gained 160lbs. Though I was athletic my entire life, I recently hit 320lbs and I’ve decided that it’s time to do something. Right now, the only exercise that I get is walking from the couch to the refrigerator during commercial breaks. My diet is also pretty fatty.

I don’t even know where to start. Do I exercise? Do I eat better? Both?

From,
Jordan

0601_MGMT_obese_630x420Hey Jordan,

The first step is always the hardest – and you’re well on you way to taking it. Congratulations on your resolve. By creating a healthier lifestyle, you’ll improve the quality of your own life and have so much more to give the people around you.

So which comes first? Exercise? Or diet? The truth is, both. By combining a healthier diet with exercise, you’ll decrease the calories going into your body and increase the calories going out. This creates a calorie deficit; the result is weight loss.

Can you get results from just diet? Sure. Can you get results from just exercise? Of course. But creating a healthy life – and getting the best results possible – comes from a combination of moving more and eating smarter.

As I’d advise anyone in your situation, start gradually. We are creatures of habit and stubbornly resistant to change – especially big changes. As such, lean into the improvements. Start with a walk here. And a salad there. Maybe join a gym and start with two or three days per week – and only exercise 30 minutes. Grill up some fresh vegetables. Replace your a soda with water.

You didn’t gain 160 pounds overnight, and you won’t lose it overnight either. And that’s okay. As you slowly introduce new and healthy changes into your life, your body and mind will have time to adapt. That’s a good thing.

So why wait? Start right now. Get off the f*cking internet and take a walk. Everything will still be here with you return.

Love,
Davey

P.S. For help losing weight with a focus on nutrition, exercise and self-love, try Davey Wavey’s Weight Loss Program.

Are Vegan Desserts Healthier?

I have a sweet tooth and love dessert. When I go out with my friends, I’ve noticed that a lot of cafes and some restaurants offer vegan desserts. I’m not vegan, but I was wondering if these desserts are healthy?

From,
Liz

tart_1857Hey Liz,

If any food is vegan, it simply means that it’s made without any animal products including dairy like milk or butter. The term vegan isn’t synonymous with healthy. Just like non-vegan foods, some vegan options are healthy and some are not.

As such, not all vegan desserts are created equal.

Case in point, vegan cupcakes, cookies, cakes and pies. Just like traditional baked goods, these vegan desserts are loaded with unhealthy ingredients like corn syrup, sugar, white flour, unhealthy oils and so on. As such, these vegan baked goods aren’t a healthy choice. Instead, just like traditional baked goods, they can be a special treat – or something of which you might only eat a few bites.

On the other hand, a bowl of fresh cut fruit is both vegan and nutritious. My three ingredient cookies are also a healthy and vegan dessert choice.

The bottom line, the list of ingredients is the determining factor in whether or not a dessert is healthy – and not simply the label of vegan.

Love,Davey

 

Study: Organic Produce Has More Antioxidants, Less Pesticides.

??One of the more hotly contested nutrition issues is whether or not organic foods are better for your health.

When it comes to nutrient content, the research is mixed. A Stanford study concluded that there’s probably not a nutritional advantage to organic foods. Meanwhile, other studies have found otherwise. Organic milk, for example, was found to have higher levels of beneficial fatty acids.

This week, a large new study is making waves in the debate over conventional versus organic foods. The study, which was conducted by researchers at Newcastle University, examined more than 340 peer-reviewed studies that examined conventional versus organic crops. Based on the data, researchers found that organic produce contains 19% – 69% higher concentrations of certain antioxidant compounds. Researchers also found that organic produce contains lower levels of toxic metals and pesticides.

Of course, researchers don’t know if those higher concentrations of antioxidants translate to health benefits – or if they’re even absorbed by the body. And when it comes to pesticides, it’s important to remember that the amount of pesticide residue left on produce is limited to levels established by the Environmental Protection Agency. These levels are considered safe by the government, but many consumers aren’t willing to take the chance.

Are organic foods better for your health? It seems that the debate will continue. However, one thing is certain: Most of us need to eat more fruits and vegetables, organic or otherwise.

Replace Triceps Dips With This Bodyweight Exercise…

Picture-24Bodyweight exercises have many great advantages. Most notably, they’re convenient; you don’t need any equipment and you can perform them pretty much anywhere. Especially for beginners, bodyweight exercises can produce awesome results.

But not all bodyweight exercises are created equal.

A great example of this are triceps dips. Many people perform the dips with crappy form and thus increase the risk for shoulder injury. Here’s an alternative worth trying.

It’s called a plank-to-triceps extension. And here’s how you do it:

  1. Start in a push-up or plank position.
  2. Bend your elbows and come down onto your forearms in one fluid movement.
  3. Keeping your body in a straight line, contract your triceps and press your palms into the floor. Lift your elbows off of the floor.
  4. You should now be back in the starting push-up or plank position.
  5. Repeat as necessary.

If it’s too challenging, try doing the exercise standing with your forearms against the wall. This will decrease the amount of resistance and make the exercise much easier.

Though triceps dips can still be part of your workout (I sometimes use them in mine!), the plank-to-triceps extension is a great alternative that I find more effective. Give it a try!

For more equipment-free workouts, give my Davey Wavey Bootcamp Workout a try!

Is Eating Only Bananas Healthy?

Dear Davey,

I watched a YouTube video about a woman who eats only bananas. She said that the diet has improved her life and that she’s lost a lot of fat. Is this diet really something that I should try?

From,
Shane

banana-man-eat-400x400Hey Shane,

Eating only bananas isn’t a great idea. Why? Because bananas lack important nutrients that your body needs. Bananas have almost no vitamin A, no calcium, no vitamin d, no vitamin b-12, almost no iron and just a gram of protein. They also lack significant quantities of the essential fats that your body needs.

The banana diet is actually an offshoot of a more popular diet that was designed by Dr. Douglas Graham. It’s called the 80/10/10 diet. In a nutshell, this diet says that at least 80% of your calories should come from carbohydrates. Another 10% can come from each protein and fats. The diet is raw and vegan, meaning that all food sources are plant-based and uncooked. As such, the diet is big on fruits and vegetables. There’s no meat or even grains as part of this diet.

As with any diet, there are pros and cons.

In terms of cons, it is very difficult to keep vast quantities of ripe fruits and vegetables in your home. When we buy produce from the grocery store, it usually isn’t ripe – so the timing can be a challenge. Also, because the diet is very strict, it’s difficult to maintain at social gatherings and restaurants. Like any raw diet, sustainability and proper education can be a challenge.

In terms of pros, look no further than the many 80/10/10 enthusiasts. For fans, this diet is life-changing. Practitioners note having tremendous amounts of energy, body fat loss, improved sleep and better productivity.

My recommendation is this: Diets are very personal.

You know who you are and what you’re able to do. The right diet for me might not be the right diet for you. Eating entirely fruits and vegetables isn’t something that floats my boat, but it doesn’t necessarily mean that this diet isn’t a possibility for the next person. And just because a diet is difficult to maintain doesn’t necessarily mean that it’s impossible for you. For most people, I recommend a very realistic diet of lean meats, nuts, beans, whole grains, fruits and generous amounts of vegetables. In fact, you can read all about it in my Insanely Easy Guide to Eating Smarter.

But none of that means that the 80/10/10 diet is necessarily a bad choice for you. Diets are personal.

Love,
Davey

Study: Product Packaging Misleads Consumers.

Cherry 7upLast week, I shared 5 misleading nutrition marketing words that you should ignore on product packaging. Of course, the reason that marketers use those words in the first place is that they’re effective in generating sales. And now, a new study by researchers from the University of Houston is showing how effective those words really are.

For the study, researchers recruited 318 undergraduate students and asked them to rate the nutrition of various products. Students were able to examine the packaging and nutrition information for products including Chocolate Cheerios (labeled whole grain), Cherry 7-Up (labeled antioxidant), Annie’s Bunny Fruit Snacks (labeled organic) and more. All the marketing terms actually appear on the product packaging.

Researchers digitally removed the buzzwords from some of the packaging, and randomly presented students with the products. For every single product, students rated foods with the marketing words to be significantly healthier than if the word wasn’t included. In other words, including the word “antioxidant” made participants view Cherry 7-Up as healthier.

According to the researchers:

It is perhaps time that the food industry take responsibility for how they market their foods and acknowledge the role they play in keeping consumers in the United States misinformed about what is healthy to eat. Healthy foods exist, many of which are organic, whole grain, natural and all of those other things that many foods today are being labeled. However, using those labels on foods such as soda only serve to sell a drink rather than inform consumers about the actual health content of the product.

While it’s unlikely that the food industry will take responsibility for their role in consumer misinformation, perhaps we have more hope in getting the FDA to regulate such buzzwords – or even take the basic step of defining what “natural” really means.

Clearly, consumers need better education when it comes to nutrition. And by reading this article, you’ve already demonstrated that you’re one step ahead.

 

How To Have A Healthy Cookout!

zacefron-neighbors-083113July 4th is here – and the grills are blazing!

While celebrating the holiday and enjoying the summertime weather, there are a few simple steps that you can take to make your cookout significantly healthier. And you’ll be one step closer to looking like Zac Efron (see picture at right). Yum.

Here are my suggestions:

  1. Use whole wheat buns and rolls. We all know that whole wheat bread products have several nutritional advantages over white bread and other refined grains. But did you know that hamburger buns and hot dog rolls are also available in whole wheat varieties? But don’t be fooled; “wheat” isn’t the same as “whole wheat” and multigrain doesn’t necessarily mean healthier. Read the ingredients carefully.
  2. Opt for chicken or turkey hot dogs. When shopping, compare the nutritional information between traditional hot dogs and chicken or turkey variations. My top pick is Applegate’s Natural Uncured Chicken Hot Dog. They are leaner, healthier – and just as delicious!
  3. Buy grass-fed beef. Most of us already eat too much red meat. But if burgers are on the menu, select grass-fed ground beef. It tends to be a bit pricier, but grass-fed beef is leaner, has higher levels of omega-3 fatty acids, less dietary cholesterol and increased vitamins. Grass-fed is definitely healthier than the corn-fed beef commonplace in today’s supermarkets.
  4. Don’t char your meat. When meat becomes charred, it develops carcinogenic compounds called HCAs. These compounds have been shown to increase possible risk of breast, colon, prostate and stomach cancer. In fact, in one study, researchers found that individuals who ate beef medium-well or well-done beef had 3x the stomach cancer risk than individuals who at their beef rare or medium-rare. To reduce charring, cook at lower temperatures, trim off fat to reduce flare-ups, remove charred pieces before consuming and opt for a grill with a flavor bar between the food and flame.
  5. Eat lots of veggies and fruit. Take advantage of fresh produce by serving an array of vegetable side items. Replace unhealthy sides like potato salad with grilled corn, tomato salad or anything else that’s readily available. When it comes to dessert, replace cookies and pies with fresh fruit. Make fruit kabobs or serve fruit salad. It’ll totally hit that sweet tooth.

If you have any other healthy grilling tips, share them in the comments below! Happy July 4th!

Is Swimming Better Exercise Than Running?

Dear Davey,

I used to run a lot, but I’ve recently taken up swimming which I really enjoy. However, I’m wondering which is a better workout? Swimming? Or running?

From,
Lucas

sexymaleswimmersHey Lucas,

When comparing swimming to running, there are a few big differences.

The first is convenience. For one, swimming requires a pool – and often a pool membership. If you’re traveling or on vacation, you might not have access to a lap pool. Second, swimming requires more preparation. In addition to showering before entering the pool, you’ll need to pack a bathing suit, towel, goggles, etc. Running, on the other hand, is much more convenient and accessible. You can do it on any street and only need a pair of sneakers.

In terms of calories, it really depends on intensity. If you run and swim with the same intensity, the caloric breakdown is quite similar; there’s not a huge difference between the two. Personally, I find it much easier to push myself on a treadmill versus swimming in a pool – but that is a matter of preference.

There are health risks involved in both running and swimming. Regardless of the exercise, there’s always the risk of injury. It’s important to consult with a physician before starting any routine. Having said that, swimming provides lower amounts of impact on the body’s joints. Because swimming is low impact, it’s a form of cardiovascular exercise often favored by the elderly and individuals with joint or knee issues.

Above and beyond these details, there’s another important variable to consider: enjoyment. Looking forward to a workout is a huge motivating factor; if you enjoy your workout, you’re more likely to stick with it. And a good workout is a consistent workout.

In other words, if you prefer swimming to running, embrace it!

Love,
Davey

 

Goods Foods Vs. Bad Foods.

Basic CMYKWe all know that things like ice cream, pizza and French fries are unhealthy choices. From a nutritional standpoint, these foods have lots of cons. Foods like these are often loaded in calories, saturated fats, salt and/or added sugars.

Recently, I read the following quote by Elisa Zied, MS, RDN, CDN:

I don’t like saying there are good foods and bad foods – it’s so judgmental! I’m not saying French fries aren’t loaded with calories, fat and sodium, or ice cream isn’t rich in calories, fat and sugar, but saying they’re ‘bad’ foods invokes guilt on those who enjoy these comfort foods. Eating and enjoying food – even foods that aren’t the most nutritious – shouldn’t ever be done with guilt or shame. Eating should be one of the great pleasures of life! And if you learn to eat with pleasure, you may even feel more satisfied with less food.

When we eat with shame and guilt, these negative feelings can actually result in eating more unhealthy foods. That’s because many of us turn to food as a way to comfort and sooth through emotional eating. And as we eat even more of these unhealthy foods, we feel even more guilty – and the spiral of shame continues downward. It’s a cycle that needs to be stopped.

Moreover, labeling foods as good or bad isn’t doing you any favors. Dividing foods into categories of good and bad – and especially depriving yourself of those so-called bad foods – is the perfect way to trigger a binge. What you resist will always persist.

If you want a slice of cake, eat it. Enjoy it. Savor each bite.

But also pay attention to how your body feels afterwards. While healthy foods like salads, vegetables and fruit nourish our bodies and energize us, less healthy foods tend to make our bodies feel sluggish and unhappy. This is part of the eating experience, and when you tune in to it, it may make those unhealthy foods like ice cream, pizza and French fries a little less desirable.

If you love life (and I hope you do!), you must honor the vehicle through which you experience life. That vehicle is your body. When you look at your body in this way, the food we eat becomes more than just flavors. It’s also fuel. And because we want to keep our bodies in good working condition, it becomes easier to make food decisions that support your goals.