Motivating Women…Part 2: Be Yourself
We’re taking a break from our regular Wednesday Bubble and talking with three amazing women, Shonali Burke, Kami Watson Huyse and Julie Pippert. These women are graciously sharing their stories about the turn that their lives have taken with regard to health and fitness. Change is never easy, but neither is aging. That’s why I have been so intrigued by the upsurge I’m witnessing in the number of women in their 40s who seem to be committed to changing bad habits before those bad habits change them.
Last Thursday, the Centers for Disease Control and Prevention released a report outlining a trend among the medical community to increase its efforts to recommend that adults participate in exercise and other forms of physical activity. Since 2000, there has been a 40% increase in the number of adults who have been advised to incorporate exercise into their routines. Importantly, however, at each time point measured in the National Health Interview Survey, women were much more likely than men to have been advised to exercise. While this aspect of the Survey doesn’t elaborate on these data, studies have shown that gender does influence obesity rates and that worldwide, more women than men are obese. Not only are women challenged to run household and care for children, but many also work outside the home. This doesn’t leave a lot of time for meal planning and even less, for exercise. Nevertheless, both are essential for good health and wellbeing.
A few years ago, my friend, cookbook author Mollie Katzen suggested to me during our interview that even if women do nothing differently, as they age their bodies become less efficient metabolic machines, adding that one of the most consistent things she’s observed amongst her friends is the “oh my god, what happened to my body” moment. The ‘I’m minding my business, doing the same things I’ve always done and all of a sudden, I’ve got this spare tire, I’ve got the fat” epiphany. The answer?
Trial and Error
Health is trial and error. What works for one woman might not be exactly what works for another. We all need to forge our dietary paths and strategies that work for both our individual metabolism and our bodies. And if it isn’t working? Change it up and aim higher. Or differently.
Shonali explains that her trainer introduced her to two dietary strategies: The Primal Blueprint (aka, the Paleo diet, which focuses on balancing insulin levels in your body) and Gary Taubes’ Why We Get Fat‘ (again, focusing on insulin regulation). She says that while “there have been lapses,” I typically eat no grains, legumes or processed foods/foods high in sugar.” What strikes me as the most important thing in Shonali’s incorporation of a new way of eating into her life is that she tries to cook a meal every day consisting of a healthy salad and an entree that is protein-rich but also, she is “careful not to let myself feel hungry; if I am hungry, I eat…I just eat the foods I know are good for me.”
Kami says that while she may eventually go on a specific plan, like Body for Life , she prefers easing “into any dietary restrictions slowly. So far, I am just trying to back off on portions,” she explains, adding that “I have always eaten lots of vegetables and fruits but I am upping that.” Julie is also relying on portion control and is “eating very little meat, mostly fish,” and “as much fresh food as I can instead of processed food.” As a working mom of two and with a husband who has a long commute, Julie says that it can be hard to do regular family dinners but that she worked with a nutritionist who helped her “identify ‘eat this/not that’ convenience type [healthy] foods, such as flash frozen veggies and fruit but not packaged meals.” She adds that she ‘also attends free cooking classes at Williams-Sonoma to get easy and quick recipe ideas.
Set Goals
In Part 1 of this series, we discussed accountability and how answering to another person, e.g. a trainer, can help you get into a groove. However, it’s important that that groove is yours’ and your’s alone. Moreover, setting goals is part of that accountability but rigidity is not the aim; instead, goals need to be fluid and evolutionary.
Julie says that her “initial goal was to lose weight and get out of the overweight category. I wanted to eat right and get active. Once I achieved that, I wanted to work out a long-term health maintenance plan.” She adds that that entails tweaking portions and working on body toning. Kami’s goal is more specific: she wants to lose 10 to 15 pounds (minimum) to improve the pressure on her bad knee. After that, however, she says that “it would be great to reduce my waistline by 2 to 3 inches to get off some of the belly fat, which is, by far, worst for your health.” Shonali also says that her goals had to do with “losing a certain amount of weight and fitting into a particular dress size,” but now, she’s considering aiming even higher and is considering running and possibly training for a 5K.
To thine own self, be true
Guess what? It’s all about you. I’m serious. Don’t believe me?
All three of these women say that the primary outcome of the changes that they’ve made in their lives is that not only do they feel better, but they also feel better about themselves. Wow! Since Shonali has started last August, she has lost almost 20 pounds and 15″, reduced her BMI from 25.3 to 22.4 and lowered her body fat percentage from 31.6% to 24.3%. She’s also come down one dress size. However, here’s the rub: she says that “the numbers are great but what I really love is that I have more energy and stamina. I am much stronger than I used to be; I sleep better, I’m more focused with my work and my confidence has increased greatly.”
Kami’s journey has just begun (or as she describes it “just restarted”) and yet, her primary outcome echoes Shonali’s. “I feel better about myself and that is priceless.”
Julie, too, expresses a similar experience. “I lost 50 lbs initally,” she says, although this is at the low end of the weight range for her size and she’s not been able [rightly so] to maintain that. Still, She is at a healthy weight and at an average BMI. And most importantly, she explains “I have a lot more energy, huge improvements on stress and mood and I look better. That’s led me to dress better, feel better and achieve more.”
The lessons inherent in these outcomes are essential: aging can be bumpy and sometimes, our bodies don’t behave quite as we expect them to. Dress size, body fat, weight loss are simply keys that help to unlock the door to the most important outcome we can achieve: self-love. And when you feel good, that radiates out in unbelievably beautiful, gorgeous ways. I know it sounds cheesy but it’s true. Honestly? Be kind to yourself and to thine own self, be true. Like Kami says, the gift is priceless.
I hope that you’ll stay the course and tune in again on Friday for Part 3.
Read MoreMotivating Women…Part 1: Push
It’s no secret that an important trend on Flashfree has been physical activity and healthy habits. Some of that is personal: I am an exercise junkie and I believe (and studies continue to demonstrate) that it physical activity is an important key to emotional and overall wellbeing. It has also been shown to improve your sex life and help preserve bone density as you grow older, especially if you are a woman. Moreover, it takes two — diet AND exercise — to insure that your metabolism keeps pace with the rest of your life. Sure, you’ve heard it all before. And I can hear you telling yourself that you really try to get to the gym or out for a walk but somehow [fill in the blank] keeps getting in the way.
Psssst. Hey you! I want to share a gift with you:
Motivating women
All three of these women are in their 40s, which I love because it helps me practice what I preach — that the future, your future — is now. It’s going to creep up on you before you know it and suddenly, those 40s turn into 50s and the bones are getting brittler and the metabolism is slowing, fat is redistributing into areas that you never knew existed and somehow, maintaining what you have is a lot more difficult. Throw in hormonal havoc and wow! Trust me on this one; I’m living it. And if you are in your 30s and happen upon this post (and this series), please read it. Yes, you – 30 something year-old – because if you need some motivation, if you waiting for that push, I’ve got it for you.
I’ve known Shonali Burke for several years now. She’s a powerhouse in business and a gorgeous woman inside and out. I started seeing posts on Facebook that she was bootcamping (my word, not hers’) and I took note because this beautiful woman was shining in ways that I had not observed previously. An anomaly? Apparently not, because several other gorgeous, talented powerhouse women were likewise, taking on the world (and their bodies) one day at a time, including my friends Kami Watson Huyse and Julie Pippert.
So I approached them, wondering why this trend appeared to be taking hold, especially among women of a certain age group. And I believe that what they shared with me may help you to step back and try. Or try again.
Push
Kami says that while she used to be in great shape, having three kids and starting a business meant putting her own needs aside, “after a particularly hectic and stressful 2011,” She explains, “I decided it was time to make the time. Plus, I was starting to notice other signs of decline, a knee that hurts most of the time, a back that went out twice last year, and general levels of stress that topped my normal manic pace.” Never one to go down without a fight, Shonali shares that “as I grew older, the pounds crept on and I fell into the mindset of ‘well, this is just part of growing older,’ and accepted it, though I didn’t really like the way I looked or felt inside.” She adds that she noticed a friend’s Facebook post about starting a new regimen and figured “why not me too?” “Why not,” she says, adding that she’s “spent the last several years focusing on the health and wellbeing of various family members and not [her] own; it’s time to make my health a priority.”
Stress and babies and weight are fantastic motivators. So is life. Julie also explains that she “lost her health in a big way” as the result of a complicated pregnancy and an illness, started having thyroid issues, lost her home base and her ability to work and her health. Coupled with the loss of a friend to cancer, she says that “my mortality hit me like a ton of bricks” and that “I wanted my health, my energy, my figure and my self-respect back. I wanted to live and have a good quality of life.”
Giving that body the boot
Can accountability help? It appears that it can. And so can convenience. Shonali works out twice a week with Maryland-based trainer Grant Hill who practices “bootcamp inspired personal training” and says that her husband recently joined her.” She explains “what I particularly love about Grant’s approach is that he comes to my neighborhood and we work out at a local nearby park. I just LOVE this,” she exclaims, “it’s great to exercise outdoors, even in the cold, rain and snow.” Each session lasts 45 to 50 minutes and entails total body conditioning circuits. And when she doesn’t work out with Grant, she says that she either goes for an hour-long walk in her neighborhood, incorporating lunges into her walks, or uses an elliptical at home for at least 25 to 30 minutes. Kami says that she’s also enrolled in a Boot Camp program, and will be participating it in everyday. “I knew [that] I needed accountability, and since I have been in the habit of exercise before (she ran marathons in her 20s and 30s), I know it takes getting into that groove.”
However, if boot camp isn’t your thing, perhaps an individualized program (with a little help from an at-home trainer) resonates better. Julie says that she started with walking, especially when she moved from New England (where she says she just naturally moved more) to Texas (where, for landscape and weather changes) meant that she had to be more deliberate in her efforts. Eventually, she added jogging, hand weights and other ‘switch ups,’ and when she felt she had hit the wall, got busier and found herself bored with her routine, she “started doing Denise Austin Wake Up and Go workouts.” Compared to walking and jogging, she’s “noticing much better results, adding that “overall, my energy is up so I’m likely to jump up to do something than feel too tired to move.”
Get into the groove
For each of these women, self realization and routines are rote and part and parcel of their lives. But they are also the motivators that have helped them push themselves to make a commitment towards healthier lifestyles. It’s strange how life sometimes delivers a message over and over again. But nothing changes until we are willing to listen and get into our grooves to create new patterns that work for us.
Change is never ‘one size fits all.’ The overriding theme in these changes however, is that it’s never too late to get back on the horse.
On Wednesday, I’ll share how physical activity coupled with dietary changes has led to some incredible personal outcomes.
Meanwhile, tell me what pushes you? Have you recently made similar changes in your life?
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Wednesday Bubble: How pink is your…
Bet ya thought this was a post about the Komen/Planned Parenthood debacle. Actually, it’s about pink. Labia pink (did you know that someone has actually invented that colour? I did you not!) But I digress, because it’s Wednesday and time to re-burst this particular bubble. So, I ask you: are your labia feeling their age? Do they need a bit more pink? There’s an app for that. Literally.
‘My New Pink Button’ , a genital cosmetic colorant, will help restore your labia to their naturally ‘youthful’ pink color! Feeling a bit more daring? There’s a color for that too! Purple, bright red, amber, you name it. Any shade that you’ve ever dreamt of. Any hue that your partner desires. After all, if you’re going to dye your hair, why not dye down there?
While you’re at it, you can also reshape your labia to insure that they are more desirable in appearance. Vaginal rejuvenation, writes journalist Angel Bonvoglia for the Women’s Media Center Blog, is a procedure where cosmetic surgeons (mostly men), “carve, burn, cauterize, and stitch the female labia, clitoral environs, vaginal canal, and other points south… in order to create supposedly longed for “designer” vaginas and thereby “enhance sexual gratification.”” Ironically, Bonovoglia discovers that labiaplasty, the most popular procedure (which entails either leaving just the edge of the inner labia or cutting it off entirely) actually impairs sexual desire. Still, even a top surgeon is quoted as claiming that a tight vagina will keep any man around.
Granted, we live in a visual culture, where middle age is synonymous with invisibility and where older women reach a point where they virtually cease to exist. Women poke, pull, botox, dye, suck, lift and pout in an attempt to hold on to their visibility. Now they have the option to make sure that all is well down below as well, which when taken to extremes, also insures that they rob themselves of the very thing that they are trying to regain: their sexuality.
Why do we need to be worried about or spare our partners from discovering discolored or loose labia? (Really, if he or she is down there, are their eyes open?) Better yet, have our attempts to regain our sexuality insured that we have lost our sanity at the same time?
What do you think? What flava would you like your labia?
Read MoreWednesday Bubble: Yes, you can!
If you are anything like me, you may not always think you can, even though you are capable, smart and talented. And as women, we often find ourselves questioning our abilities (even though we are capable, smart and talented). For example, when was the last time you asked for a salary increase? Or defended yourself against a bully? Or took the bull by the horns and made that change that you’ve been telling yourself that you are going to make for a zillion months? Well? When?
No worries, because I’m not going to go all kumbaya on you. It’s not my style. But I would like to share my own ‘yes, you can’ moment, in hopes that it might motivate at least one person to take the first step they’ve been procrastinating about taking.
Let’s talk about taking the bull by the horns, aka, there’s no time like the present. First, a bit of context.
The last quarter of 2011 was a trying time for me. Business issues became all consuming, I was traveling a lot, sleeping a little, drinking too much and had swayed from diet. All of which add up to zero. And by the end of this time, I ended up a few pounds heavier, exhausted and truly out of balance. Not a great way to start a new year. And hence, my body revolted, forcing me not only to slow down but to stop entirely; I contracted a viral infection of the inner ear that resulted in terrible vertigo. And if you have ever had vertigo, you know that it ain’t pretty. Or fun.
This year, I have made a few promises to myself, mostly, to shed those couple of pounds that are hanging on, improve my eating habits and try the hardest to stay balanced. The latter part of this does not necessarily jive with my A type personality but so far it’s working. But more importantly? Yesterday I challenged myself to run a 10k at the gym. And I completed it in a fairly good time. Although once an avid runner, I have not run any admirable distance in decades. And it felt really good, AND dragged me out of the January doldrums. Mostly though? I realized that I can; I can get back into a healthy groove, maintain some calm, rethink where I am in my life right now and if it’s where I want to be. And if not, I can define what’s next on the horizon and work towards making it happen. Because, I can kick it. I can run a 10K if I feel like it.
Guess what? So can you.
Promise me that the next time that little voice in your head starts to talk you out of taking a step, even it’s a baby step, that you’ll pause and tell yourself “yes, I can.” And then just try…cuz:
Before this did you really know what life was,
Comprehend to the track for its wide cos,
Gettin mentions on the tip of the vibe buzz,
Rock ‘n’ roll to the beat of the funk fuzz,
Wipe your feet really good on the rhythm rug,
If you feel the urge to freak do the jitter bug,
Come and spread your arms if you really need a hug…
[Lyrics: A Tribe Called Quest]
Kumbaya? Maybe a wee little bit. Wednesday? No bubble this week. Just a little inspiration and whole lot of admiration..
Kick it.
Read MoreWant to change the quality of your life? Bust a move
The next time you place blame on hormones as the reason for things not going so well in your life, you may want to step back and move. I’m not talking about locale, but rather, moving your body. And researchers are saying that physical activity may actually be one of the most important things you can do to maintain or improve the quality of your life when hormones are wreaking havoc on your body, your mood and your outlook.
Granted, part of the reason for the improved life quality may have to do with amelioration of symptoms as a result of exercise. Indeed, you may recall a post from last month discussing the value of setting aside a precious hour for yourself for some sort of brisk activity. This new study adds fodder to the discussion, and suggests that even moderate increases in physical activity can improve overall life quality.
Importantly, this study, which involved over 1,100 women who were followed via questionnaire over 8 years, showed that a change in menopausal status acted as prompter to increase physical activity, and these women tended to experience greater improvements in their life quality than their peers who didn’t exercise or whose physical activity decreased over the time period. What’s more, as a side note, women in the study who never used hormone replacement therapy reported having a better quality of life than women who did use it, and even had 1.26 greater odds for improved life quality.
While the reasons for this are unclear, the researchers say that exercise may increase the production of endorphins, which in turn, work on symptoms, stabilize the body’s temperature regulation system and smooth out the flashes, sweats and other symptoms. However, most important is the point that the implications are far greater than feeling good: menopause may actually be a ‘window of opportunity’ to start improving your life by making healthier lifestyle choices.
But what do they mean by “exercise?” In this particular research, participants were asked to characterize their activity levels by:
- The time spent on heavy physical activity on the days they exercise at least 10 minutes
- The time spent on moderate physical activity on days they exercise for at least 10 minutes
- Time spent on brisk walking on days they walk for at least 10 minutes
This information was then translated into metabolic equivalent (MET) hours per week, which measures basal metabolism and the amount of oxygen the body uses during exercise. You can find more information on MET as it relates to specific activities here.
The sum of all parts equals one thing: move. It’s important for symptoms, it’s critical for weight and it’s essential for health. And it appears to be the gold ring when it comes to life quality.
What are you waiting for?
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Fish oil. One of these is not like the others…
[Photo credit: Australian Government Department of Sustainability, Environment, Water, Population and Communities. Australian Antarctic Division. ™2004.
Fish oils. Love em or hate em, they’re here to stay. And researchers will continue to research the hell out of these substances — namely omega 3 fatty acids — until they solve the question of ‘do they or don’t they?’ Meanwhile, true confession: as much as I’ve attempted to take fish oil supplements or flaxseed oil per health practitioner recommendations, I’ve always failed horribly. It’s the burp factor. They make me burp and I taste fish all day long. Can’t stand it. Or Stomach it. Or something.
And then I was contacted by the folks over at Everest Nutrition Corporation about its krill oil supplement. And I’ve been reborn.
Let me give you a brief overview of omega-3s and then the lowdown on krill. And why I’ve been converted.
Early last year I wrote a post on research that examined if some of the most commonly used ingredients in supplements may or may boost certain components of mental energy. Here’s an excerpt (although if you’d like to read the post in its entirety, you can find it here):
Omega-3 fatty acids I love fish oils. Researchers continue to study them because their utility is so broad, although the source of omega-3, dosage and ratio of EPA and DHA appear to be important factors in terms of mood (i.e. depression in particular) and mental energy. Overuse of fish oils can also impair the ability of blood to clot and depress overall immune functioning. Still, out of the dietary components that researchers studied, omega-3′s were by far the one most backed by clear data. Most recently, they’ve also been shown to help prevent stroke. In so far as mental energy goes, the researchers note that evidence suggests that fish oils may help delay or reduce cognitive decline in the elderly or improve verbal fluency. Less clear is whether this benefit is stronger if the they are taken earlier in life before cognitive decline. And of course, there is litte agreement on whether or not fish oils supplements convey the same benefits as obtaining the through dietary sources. And, if you choose to obtain your omega-3s through supplementation or pure oil, there is the issue of overfishing of the world’s oceans and how fish oil preparations may contribute to the problem.
So what about fish oil supplements derived from krill?
Krill are small, shrimp-like crustracean that feed on microscopic organisms in the ocean called phytoplankton. Compared to other sources of omega-3s, krill is in less danger of being overfished, one reason why it is so attractive. However, the omega 3s in krill oil attach themselves to fats the form cell membranes (phospholipids), rather than triglycerides, which theoretically makes krill derived omega-3 fatty acids more effective reducing fats in the heart and liver. Another benefit of krill oil is that it contains an antixidant called astaxanthin, which helps protect the body from damage by UV rays, and can help reduce LDL-cholesterol levels while raising HDL-cholesterol levels. Moreover, astaxanthin crosses the blood brain barrier, meaning that it might be of use in protecting eyes, the brain and the central nervous system from circulating free radicals.
However, buyer beware! Not all krill oils are created equal and you want to be certain that what you’re buying meets the highest standards in terms of:
- Meeting content claims about levels of ecosapentaenoic acid (EPA), doxosahexaenoic acid (DHA) and phospholipids
- Meeting claims about how much astaxanthin is delivered per capsule
- If the formulation meets standards for purity, safety and cleanliness per International Krill Oil Standards (IKOS)
- If the product is stable
- If the product meets the standards for contents of heavy metals and mercury
You also need to know that krill oil should not be taken by people with shellfish allergies. Additionally, some people report having gastrointestinal issues, e.g. diarrhea, loose stools when taking krill oil; this is due to the fatty acid that is present in the oil, and may be alleviated by taking a lower dose. Like other forms of fish oil, krill oil may also thin the blood and impair its ability to clot, and in some cases, may interact with thyroid medication. Pregnant women should speak to their doctors before trying krill oil.
Like many other forms of omega-3 fatty acids, krill oil can be expensive. A 30-day supply of Everest Nutrition’s Krill Oil costs roughly $30 a month, which comes out to $1 a day or $.50 a capsule.
So, what do I think? I’m a believer. I have had physicians and other healthcare practitioners recommend that I take fish oil for as long as I can remember. And I haven’t because of the burp factor. I’m grateful to have discovered krill oil. And I highly recommend Everest Nutrition’s formulation, primarily because the manufacturer adheres to the highest of standards.
[Disclaimer: I was not paid to write this review of Everest Nutrition Krill Oil. However, company representatives did provide me with product to try.]
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