As I told you in my WIAW post, my nutrition classes consume my weekends…and I am not complaining! (Well, I would like it to take up more of my time, but Chemistry rules my life…in fact if you are reading this Thursday..wish me luck on my 3rd test!!)
One awesome thing about taking a nutrition class is the discussions we are involved in. I am pretty passionate about living a balanced healthy lifestyle (also known as a Semi-Healthy Life), so I love adding my two cents to the conversations.
What is even more fun is that I am taking a couple of online classes so I can actually type out my incredible words of wisdom for the class to see, which is honestly easier for me than talking in person. [Just the way God made me! ;)]
The discussion topic was fairy broad, but it is basically taking what we have learned in the class so far to answer a couple of questions and I thought I would share with you a couple of posts I made so you can get a better idea of where I stand on basic fitness and nutrition issues…if you don’t already know.
I also may add some pictures for flair…and because I can barely get through anything myself without pretty pictures!
(The first topic has really been bugging me lately because for my fitness class we have to log 7 days of food/activity into livestrong.com. This is a great site, however, it only measures calories and macronutrients, or the carbs, fats and protein instead of also looking at the amount of whole grains, vitamins and minerals consumed.)
Also, long post…beware! 😉
Topic: Exercising to Compensate for Bad Eating Habits
Thread I started:
There are a lot of people who try to use the excuse that being “healthy” has to do with body weight and the way that we look on the outside.
If this were true, there would be no need to pay attention to macro-nutrients, vitamins or minerals at all. There really wouldn’t even be much of a need for Dieticians since the simple solution to losing weight would be reducing calories eaten and/or exercising more. We know this is not the case, therefore health isn’t a simple calorie equation.
In order to live a healthy life, we need balance.
We need to consume and adequate amount of whole grains, vegetables, fruits, small amounts of meats and dairy products to get the energy we need to live, as well as to obtain the vitamins and minerals that help our body to function properly. We also need to participate in activities that elevate our heart rate at least 150 minutes per week for cardiovascular health as well as strength training 2 or 3 times per week to develop and maintain healthy muscles and bones.
Those who eat junk all the time and try to “burn it off” at the gym are simply fooling themselves.
One example is the phenomenon where an elite athlete or a marathoner actually dies from a heart attack or serious organ failure because although they looked healthy from the outside, they were not fueling their body properly and that lifestyle it took it’s toll. If a normal person tries to simply balance their calories by working out at the gym they might find that they get sick easier or often feel very tired or even bloated all the time, because the food we eat really does matter.
Topic: What Keeps People from Getting Healthy? Exercise or Nutrition?
Response to a classmate’s post:
I agree that there is a factor of laziness that prevents people from making a change, but there are a couple of other reasons I see.
I think another factor affecting Americans making healthy lifestyle choices is busyness and time management. We as a people are often so busy and so over-scheduled that the thought of taking time to plan a healthy meal, cook it and sit down and eat it is exhausting. On the same line, implementing an exercise routine, that should already be a normal daily habit, looks like one more thing to add to the ever-growing to-do list. I think it would help very much to have someone who is trying to change is to do a log of daily life to see where the time is really going. I know for a lot of people, television and the internet takes up a good portion of our free time, so one option could be to integrate that into working out, such as working out while watching favorite television programs.
One factor I see in Nebraska (and not necessarily on campus) is the fact that everything is so spread out that it would be unreasonable to do anything but use a car for our main source of transportation. In other places such as New York City, people walk around all the time because it is much more convenient than taking a car. This daily movement has become a habit that they don’t even notice and they don’t really even have to fit it into their day. Not to excuse the overweight and obesity in our state, but it would certainly make maintaining weight a lot easier if it were feasible to walk places instead of drive.
Topic: Why Do Americans Focus So Much on Protein?
Response to classmate’s post:
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| Yep, Dr. Pepper ribs in moderation and proper portions. |
People are constantly looking for an easy or quick way to lose weight and right now, the high protein, low carb diets, such as the “Paleo” diet or the “Atkins” diet have become very popular, as have the sales of protein bars and shakes as magic weight loss solutions.
Awhile back, the thought process was that fat was bad, because fat in equals fat on the body so there were many manufacturers that grabbed onto this trend and created “low fat” food items that really just replaced fat with simple carbs, sugars and high fructose corn syrup. I really think the high protein fad is just a growing trend that will pass once people realize that most proteins, especially animal proteins, come with saturated fats that can cause cholesterol and heart problems.
I also think that people get confused on proper portions. I don’t know of a restaurant that sells steak, or really any meat in a normal portion size (a deck of cards). With the amount of time Americans spend in restaurants, portions get misconstrued. I also think that most people think of protein as only being in animal products, unless they are vegetarians since they have to use other sources of protein such as grains, beans and cheeses.**
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**P.S. Did you know that you are actually supposed to get 45-65% of your calories from carbohydrates (yes, healthy ones including whole grains), 20-30% fat (yes, mostly healthy fats), and protein comes in at 10-35% of your daily intake? I know high protein diets are a growing trend, but not enough long-term research has been done on these diets to prove that they are safe…partly because people cannot maintain these diets for long periods of time before changing back to old habits. The early weight loss associated with these diets is mostly from protein and water loss…not a good thing friends! Daily semi-healthy living always wins in my book! 🙂
I want to know…what do you guys think? Pick one of these topics (or all of them if you are that ambitious) and respond with your thoughts on the issue. I know I’m imperfect, so don’t be too shy in pointing out flaws in my ideas!
I really enjoyed your thoughts on these issues. You articulate them very well, and your focus on BALANCE is so important! I especially agreed with your thoughts on using exercise to compensate for eating badly. I knew girls in college that would eat terrible and binge drink and then spend the entire next day at the gym trying to “work it off”. They were lethargic and constantly didn’t feel good, and I can only wonder what kind of damage they did to their bodies for the future!
This is such a great example Rachel! I see that mentality a lot at school!
I 100% agree that we (in general) are ‘too busy’ to exercise most of the time… so ‘scheduling’ that time in your day, having a buddy to keep us accountable and throwing in some variety are things that can help. No time for a cardio workout?? Turn up some tunes while you cook and dance around the kitchen : ) Also, eating at home vs. eating out makes a huge difference!
Not exactly insightful info but I am so thankful for your balanced approach Amanda!
I’m so thankful for YOU friend! And we will definitely be dancing around your kitchen soon! 😉
I agree with you, Amanda! I don’t really think any of these extreme diets that are popular (low carb, paleo and, on the other side, vegan) are the best solution. I think it’s best to eat everything in moderation and that a healthy diet should consist of a mix of whole grains, fruits, vegetables and healthy protein that is low in fat (fish, chicken, beans, legumes, etc.).
Exactly! Fad diets just SEEM easier to people.
I found the topic on being too busy to exercise an interesting one. Since my knee problem, I been making a conscious effort to add more physical activity in my life in every way possible: park at the last spot at the grocery store. Walk to do some errands (if ). Walk. Walk. and more walking, since its one of the only things I can do now that doesn’t hurt. And what I found is that instead of turning into a ball of fat and mush (no eloquent way to describe it) since not doing “traditional” workouts, my body still feels and looks just as it was when I spent hours in the gym. Just by making little changes here and there and being consistent about them and they haven’t taken up as much time as scheduling workouts – it’s just incorporated into my every day.
That is such a good point about taking time to walk. I also discovered the elliptical doesn’t hurt, but I still need to see a doctor for specifics on what I should and should not be doing…or hopefully my knee just gets better on it’s own. 😉
Also I love that you are still making an effort to move even though you are restricted! You rock Maria!
LOVE your thoughts on these issues, especially about exercising and still needing to pay attention to WHAT we are actually eating, not just eating junk.
(P.S. I also love when I can express myself via the written word…when I try to make points verbally I often get all caught up in my own thoughts and nothing comes out right!)
Thanks lady!
and yes, I always think of my point later haha but writing makes it easier! 🙂
I love this!! I know so many people who try to out exercise their bad diet. It just doesn’t work… And the whole Paleo thing is killing me!! Since when is beans and rice bad for you?!?! I also love the part about not having enough time to exercise. I think that it is so important for people to realize they don’t have to do a structured program but rather live an active lifestyle!
haha I’m so glad I’m not the only one against the Paleo diet! Actually most dieticians are, but the average person doesn’t have a nutrition background so all they see is the hype!
Paleo kind of drives me crazy…from time to time, it’s fine, but as a daily way of living, it’s just not healthy to me.
I agree, people need to stop focusing on phase diets and start focusing on whole foods and variety. I get particularly upset if i see people only eating egg whites, the egg is a beautiful thing! it is meant to be eaten together as a whole food, the fats and nutrients found in the yolk are so beneficial and the nutrients in the egg are utilized by our bodies more efficiently when eaten as a whole. i’m a firm believer on eating as close to nature as possible, that means raw cheese, whole organic milk (if I use dairy), butter (organic), whole grains, whole organic eggs, organic grass fed meat and tons of fruits and veggies
I’m with you on the eggs!! Such a waste to throw out the yolk just because it’s fatty because it has nutrients..not just empty calories!
“Did you know that you are actually supposed to get 45-65% of your calories from carbohydrates (yes, healthy ones including whole grains), 20-30% fat (yes, mostly healthy fats), and protein comes in at 10-35% of your daily intake?”
^^ I was JUST reading about that in this week’s reading. 🙂
Yes!! It’s true!! 🙂
Great post!! I used to over-exercise to compensate for my shitty diet. Funny because I was super thin then.
I have focused on high protein, and it really doesn’t do me much good unless I’m lifting. I can’t eat as many carbs as I used to b/c I can’t eat gluten, so high protein has been an easy switch.
Thanks!! And we know that skinny doesn’t mean healthy right?? 😉 But yes I definitely used to do the same thing in high school!
You probably know this, but cholesterol can get high if most of your diet is animal based protein, but I’m guessing you are healthier about this than the average joe (or jane lol).
Yes! I have known (and know) thin people that never exercise and have poor eating habits but because they are thin people automatically think they are “healthy”. It is kind of frustrating. Not sure about fad diets but I know a lot of people who go with low carb diets are diabetics. I was recently diagnosed and I simply cannot eat as many carbs as my dietitian told me to without my blood sugar spiking. I am trying to find a balance and foods that work for me but even many “healthy” foods end up not being an option for me because of their carb content/glycemic load.
Yes, thin does not equal healthy.
I hope you continue to work with your dietician and ask A LOT of questions! My sister got diagnosed with gestational diabetes and she is so lost because she got very little information.
One thing to note: not all carbs are equal. Carbs from fiber affect the body differently than carbs from pure sugar. Also protein paired with carbs helps to balance the affect of the blood sugar spike, but again, don’t be afraid to ask lots of questions!