1.  You can recognize whole wheat bread by it’s color: T/F

False.  Many breads use brown food coloring agents to make them look brown like whole wheat. Breads must contain the phrase “100% Whole Wheat” for it to actually be whole wheat.

2.  How many calories per gram do protein, carbohydrates and fat have?

4,4 and 9 calories

3. How many grams of fiber should we get each day?  Bonus: how many does the average American get?

25-35 grams,  14-15 grams

4. Serving size and portion size are the same thing: T/F

False.  Serving size is the amount of food recommended in consumer education materials such as the food pyramid. Portion size is the amount of food you choose to eat at any one time — which may be more or less than a serving.

5. What is the leading source of vegetable intake in the U.S.?

Potatoes, mainly in the form of French fries

6. Is there a significant nutrient difference between frozen and fresh produce?

It’s very close to the same. Fresh produce nutrient density depends on when it was picked vs. when you actually eat it – it may take a while to get to you and lose nutrients.  Frozen is usually frozen immediately after being picked, locking in nutrients.

7. How many servings of fruits and vegetables are recommended each day?

Five to thirteen based on calorie needs.  A 2000 calorie per day intake would equate to 9 servings, or 4.5 cups per day (2 cups of fruit and 2.5 cups of vegetables).

8. How many teaspoons of sugar are in an average 12 oz soft drink?

10 teaspoons

9. What is the fat soluble vitamin we can get from the sun that is involved in bone health, blood pressure, cholesterol, inflammation and immunity?

Vitamin D

10. Working out on an empty stomach burns more fat: T/F

False. Without sufficient glucose in the blood stream stored protein (muscle mass) becomes a significant contributor to energy.

1. If you don’t plan ahead, you’re screwed. You’ll get to the end, realize you made a huge mistake, and there’s nothing you can do to correct it.  It’s easy to live for the moment and skip that workout, eat that extra bit of food, buy that cute pair of shoes or that new car instead of delaying gratification and thinking of the payoff later.  The hospital is full of people who regret not taking better care of themselves.
2. You have to keep making small deposits over time. Every little bit counts over the long run.  Not doing anything for a long period of time and then making a big deposit or doing a really hard workout is not a good strategy.  Exercising and eating healthy on a regular basis are like making regular deposits into your retirement account: compounding interest wins every time!
3. Hiring a professional helps. I had a checklist of all the things I should have in my portfolio – disability insurance, life insurance, estate planning, retirement accounts – and thought the list was all I needed, but it’s not that simple.  There are better insurance plans based on your needs.  There are better accounts to be putting your money into.  Unless you know the ins and outs of all of them, you’re guessing.  There are a lot of diet and exercise plans out there and it’s not as easy as simply choosing one and starting.  It may or may not be the right strategy for you based on your goals and lifestyle.  It helps to meet with a professional (performance coach, personal trainer, dietician) who can look at the big picture (nutrition, exercise, sleep, stress) to make sure you’re being as strategic with your time, energy, and resources as possible.
4. It’s an emotional topic some people don’t like to talk about or confront. If money management issues are a challenge, they’re sometimes easier not to think about or acknowledge.  Same goes with health, diet or exercise issues.  It’s better to tackle things head on: reality may be uncomfortable, but it’s critical to understand where you’re at and create an action plan you can execute one simple step at a time.  Break it up into bite size actionable pieces that are easier to confront and accomplish.
5. Once you get started it’s not so bad. You may have built up a mindset of how horrible getting financially or physically healthy will be – lots of pain, suffering and denial involved.  You may be surprised to learn it’s not as terrible as you thought.  In fact, focusing on one or two things consistently makes a big difference and you begin to grow more confident and committed to your plan, and it becomes a normal way of life.
6. Small sacrifices now, big payoff later. You can always start saving money or exercising next week, right?  We may put things off until there’s a more convenient time, but the reality is that there will probably never be a “good time”.  So many of my clients say family is one of the most important things in life, and they work hard every day to provide for them and plan for the future.  In the process they ignore their health thinking they’ll have time for it later, only to find out “later” was too late.  Life can change dramatically in the blink of an eye.  Invest in yourself NOW so you can enjoy your future to the fullest.

She’s opened my eyes and mind to how female athletes are represented in the media and every time I talk with her I come away with a new possible perspective.  In short, she’s smart, fiesty and fun.  I asked if I could share her blog post from a recent trip to China as I noticed many of the same things she writes about while I was in Hong Kong, though her observations were much more thorough than mine.  ….Brainiac.

Below is her post and I encourage you to check out her blog One Sport Voice or to follow her on Twitter.

I was recently given the opportunity to travel to China for the inauguration of the American Cultural Center for Sport at Tianjin Sport University in Tianjin China. Having never been to China, I tried to learn about and make as many observations pertaining to physical activity, sport, health and well being as I could.

I asked if obesity is a public health issue in China, and the answer was “yes it is a growing problem.” This response surprised me. I have observed but one overweight/obese Chinese person in 8 days in three of the biggest cities in China (Shanghai, Tianjin & Beijing).

The reason why obesity is on the rise in China I was told is due to lifestyle changes associated with economic development (i.e. more people can afford cars & scooters, and therefore engage in less active transport like walking or biking) and the introduction of Western fast food. The current US population is 312 million, and according the CDC more than one-third of U.S. adults (35.7%) are obese. The current Chinese population is 1.35 billion, and I found an article that stated obesity rates in China are soaring and more than 25% of Chinese adults are overweight or obese. This data and my observations while here in China are not congruent, so I’ll have to do some investigating and learning on the nature of this discrepancy.

What I did observe is active Chinese across the lifespan.

Public parks are used by older Chinese for many forms of physical activity, including walking, ballroom dance, tai chi, and many others.  The outdoor circuit training stations equipment is really interesting and I haven’t seen anything like it in the US. The machines don’t provide any resistance, but are great for range of motion and keeping all body parts loose and working.  To that end, I saw many older Chinese using various park fixtures to stretch, massage or promote circulation, like the two women pictured here.

The author, Nicole LaVoi, on what reminds me of Tony Little's Airwalker

Physical activity seems more playful, joyful and integrated into daily life for older Chinese. The park is a public place they go for spiritual, social and physical health. I saw nearly all the groups I watched, laugh and smile and genuinely interact with one another. I did not see ONE cell phone.

One game that I tried with some women, is Chinese Hacky Sack. I didn’t know what it was called, but with a quick use of The Google I discovered the Chinese Hacky Sack is called Jianzi. It is a special shuttlecock sport played with a colorful feathered article with a spring-loaded base that is kicked by feet with the goal of keeping it in the air for as long as possible. It was really fun, easier than hacky sack, and I worked up a sweat in 2-3 minutes.

The physical activities I saw appeared to be free and most had a peer leader/coach. To the right you can see a woman instructing another woman on how to do Taiji Rouliqiu move. This physical activity is a modern kind of internal martial art originating from China which follows the principles of Taijiquan in its philosophy and in the motion. The students I saw ranged in age, but most appeared to be middle age or older. Lesson: it is never too old to be physically active or learn a new physical skill. It left me wondering what children and adolescents do for physical activity and if they engage in the same forms.

In the US when I drive past parks, I rarely see ANYONE using them, let alone groups of older adults!  With an aging US population, growing obesity rates, and unused green space, it seems to me market and opportunity exist for someone to seize.

Thanks Dr. LaVoi. What inspired me the most were these two sentences:  ”Physical activity seems more playful, joyful and integrated into daily life for older Chinese. The park is a public place they go for spiritual, social and physical health. I saw nearly all the groups I watched, laugh and smile and genuinely interact with one another.”  It would be great if we all approached physical activity this way instead of thinking of it as a punishment or more time away from family.

How can you integrate more physical activity in a playful, joyful, social way?

In honor of National Nutrition Month, here are some common myths around nutrition exposed for what they really are:

1. REDUCING CALORIES IS ALL THAT MATTERS WHEN TRYING TO LOSE WEIGHT. The truth is that timing is also a factor.  “Saving up” your calories throughout the day for only 1 or 2 meals puts the body into fat storage mode and breaks down muscle mass in order to use stored protein as an energy source.  The bathroom scale may say you are losing weight, but some of it is muscle, which is responsible for metabolism. Spread out your total calorie intake for the day by eating small meals and snacks about every 3-4 hours.
2. CARBS MAKE YOU FAT. In the early 90’s fat was the villain, now it’s carbohydrates.  No one nutrient is more likely to be stored as fat.  Excess intake of anything will be stored as fat on the body.  Carbohydrates are a good supply of glucose your brain and body needs for energy and whole grain, high fiber, non-processed carbohydrates should compose about 65% of your diet.
3. YOU SHOULD DO A CLEANSE. There is not much sound scientific evidence in support of cleansing (fasting or only drinking a concoction of some sort), and there are several negative side effects that can occur: missing out on essential nutrients, losing muscle mass, reduced energy and metabolism, and more.  Your body does a good job of moving waste through the system by itself.  If you want to do something similar to a cleanse without any negative side effects, eat only whole, natural, organic foods and increase your consumption of fresh fruits, vegetables and water.
4. FOODS LABLED “NATURAL” ARE HEALTHIER. The use of the label “natural” means that nothing artificial or synthetic (including all color additives regardless of source) has been added – it doesn’t mean anything about the quality of the nutrients.  7UP advertises that it uses 100% natural flavors but includes high fructose corn syrup, which does not exist in nature and is derived chemically from corn.  Partially hydrogenated oils (trans fats) can also be listed as “natural” though they are only produced artificially.  The “natural” label is often used as a marketing gimmick to make consumers think they are buying something healthy.
5. EXERCISE ON AN EMPTY STOMACH TO LOSE WEIGHT. This one seems to make sense, but it’s not the way the body works.  Any time there’s insufficient energy (glucose) in the blood stream to supply the body with energy, the preferred source of energy becomes protein from the muscles.  A recent study was released that stated more fat was burned in a fasting state, but it was fat stored within the muscle fibers, not beneath the skin where most people are trying to reduce fat.  Exercising on an empty stomach is also exercising with an empty gas tank, and the intensity of your workout will be diminished, which means you’ll be burning fewer calories overall.
6. GOING GLUTEN FREE IS A GREAT WAY TO LOSE WEIGHT. There are people who have real gluten sensitivities who should not consume it, however “going gluten free” has simply become the latest trend.  It’s not just about cutting out bread or wheat based grains as gluten is also found in many sauces, soups, salad dressings, spices, processed meats and even soy sauce. There’s little to no evidence that it leads to weight loss, it’s a very restrictive way of eating that’s difficult to sustain, and you may miss out on many important nutrients.
7. EGGS ARE BAD FOR YOUR CHOLESTEROL. Eating too many eggs can negatively affect your cholesterol, but if you keep it to 4 or less each week you should be fine.  A large egg contains approximately 186 mg of cholesterol.  If you are healthy you should limit your total cholesterol intake to 300 mg daily. If you have cardiovascular disease, diabetes, or high cholesterol you should limit intake to 200 mg per day.  The cholesterol is found in the yolk, so if you’re concerned eat only the egg whites.

We were leaving an indoor rock climbing facility this weekend and saw this grease recycling dumpster in the alley full of used cooking oil.  I love that it’s being recycled and hope it’s going into someone’s pimped out Vegetable Oil Car, but think about how much of it is going into people’s arteries.  Yours…..every time you eat fried food.

In my work with people over the last 20+ years, this is what I’ll often see clients do in an attempt to lose weight:  Scenario 1:  Skip breakfast (thinking it’s a great way to create a calorie deficit right off the bat) and just drink caffeine, eat a moderate size lunch, go all afternoon without eating anything, then eat a huge dinner without going over their calorie count for the day.  Scenario 2:  Skip both breakfast and lunch to really create a calorie deficit, get through the day with caffeine, and eat a huge dinner.

You might not find anything wrong with these strategies, but there are a multitude of negative things happening:

1) Starting the day with no fuel puts you into fat storage mode.   The stress of having to function with no fuel puts the body into survival mode and releases stress hormones. These stress hormones make you crave sugar and fat in addition to storing as much fat on the body as possible.

2) Large amounts of caffeine trigger the release of adrenaline, a stress hormone.  Again, a major goal of stress hormones are to make you hungry for fat and sugar and to store as much energy (fat) as possible.  A double whammy at this point.

3) If lunch is eaten, much of it is stored as fat.  Even if willpower is still strong at lunch and only a moderate amount is eaten, the body is in fat storage mode (see #1 and #2) and a good amount of what is eaten is stored away around your waistline. The stress hormone cortisol is very particular about storing fat around the midsection. Fat around your waist raises the risk of cardiovascular disease, diabetes, certain forms of cancer and even stroke.

4) Going all afternoon without eating puts your body into fat storage mode again.  Once all the energy of lunch has been used and nothing more is added, glucose (energy) levels drop and the stress hormones are released.  Putting the body into fat storage mode. Again.

5) Dinner is trouble.  Hunger is at an all time high and the thinking is that not much food has been eaten throughout the day, so this meal can be a big one.  A large meal is eaten while the body is in fat storage mode, depositing more fat around the midsection.

6) Overeating at meals places stress on the body.  Large amounts of glucose (energy from food) requires large amounts of insulin to be released in order to process it. Regularly requiring the pancreas to secrete large amounts of insulin places it under stress.  In addition, excess fat is a stress on the body, and as body fat increases insulin sensitivity decreases.  As a result, the pancreas has to try even harder to produce enough insulin, and decreased insulin sensitivity leads to diabetes.

7) Each time the body has gone into fat storage mode it has needed to find an alternative source of energy.  This alternative source is stored protein from your muscles.  Losing muscle mass shows up as “weight lost” on the scale, but it’s the last thing you want to lose as muscle mass is what keeps your metabolism running strong.  Lose muscle mass, your metabolism slows and you gain more fat.

8) You are physiologically stressed for most of the day.  Not only is the body releasing stress hormones to make you physically stressed, you are HANGRY many times throughout the day: snapping at co-workers or loved ones, zero patience, and are just plain crabby.  Intense levels of hunger are also interfering with your productivity and focus.

Only paying attention to calorie intake is not enough.  Timing matters.  Of your total calorie intake, spread it out throughout the entire day by eating small meals and snacks.  You’ll stop the release of stress hormones related to drops in glucose, stay out of fat storage mode, preserve muscle mass and have better levels of focus and productivity throughout the day.

Here’s a way to do full body resistance training using a sand bag – it’s like an entire rack of dumbbells in a bag!

You have your scheduled work time consisting of meetings, servicing clients and customers, managing communications, and connecting with colleagues scattered around the globe.  Your second workday consists of the one before, after and in-between.  You get up early to get a jump on emails, you stay late to get work done you didn’t have time do to between all your meetings, and you multitask during the day in an attempt to be as productive as possible.  Your third workday begins when you leave the office.  You have to pick up food for dinner on the way home, get the kids to practice, run a load of laundry and make sure the house hasn’t fallen apart.  After everyone goes to bed you see the opportunity to get on your computer to get more work done.  No wonder you’re completely stressed and exhausted by the end of the day.

The economy is still uncertain and you may be doing the jobs of 2-3 people who were let go and never replaced. You may be leading a large team or organization.  Your colleagues may be located around the world and you still need to be on conference calls. Shareholder expectations are high.  Your retirement accounts are growing smaller instead of larger.

Stress doesn’t just affect you mentally and emotionally.  It is a physiological, chemical, hormonal event that kicks off a cascade of physical events that can lead to diminished performance, poor energy, weight gain, insomnia, and higher incidences of becoming sick.  But it doesn’t have to be that way.  There is a way to make yourself more resilient to stress.  You can train to recover from stress more quickly and more efficiently, as well as increase your threshold for stress.

MAKE ALL 3 OF YOUR WORKDAYS WORK FOR YOU

WITH RESILIENCY³ TRAINING

The pressure to perform in the workplace will never let up. You have got to remain focused, productive and sane despite the many demands you have in your work life and home life.  Instead of getting burned-out, beat down and exhausted, train to bounce back as quickly as you can.

A simple way of understanding how you need to train is to focus on the three M’s of RESILIENCY³:

1. Mouth
2. Muscle
3. Mind

Mouth: Are you inadvertently eating foods that place additional stress on the body?  Are you going long periods of time without eating?  Do you ever over eat?  Do you rely on caffeine, alcohol or nicotine to manage stress?  THERE IS A WAY OF EATING THAT MINIMIZES STRESS ON THE BODY.

Muscle: Does your job require you to sit for extended periods of time?  Do you find the time to exercise on a regular basis?  Are you exercising in the most efficient and effective means possible? THERE IS A WAY OF EXERCISING THAT TRANSLATES INTO BOUNCING BACK FROM STRESS MORE QUICKLY AND RAISING YOUR THRESHOLD FOR STRESS.

Mind: Do you ever get hijacked by the stress response?  Do you multitask?  Can you remain positive in the midst of high levels of stress?  Are you able to remain focused on your goals?  THERE ARE MENTAL TECHNIQUES FOR SUCCESSFULLY DEALING WITH THE STRESS RESPONSE.

Your three overlapping work days.  Everything you do in those three days’ worth of work is critical.  Are you training to become more resilient each day?

Many executives make poor quality food choices, go for long periods of time without eating anything, overeat, drink too much, or try to survive on caffeine or nicotine. Yet they expect to have the energy needed to put in productive 10-12 hour days, 5 or more days each week.

In addition, a large percentage of executives are mostly sedentary. They sit for extended periods of time each day, don’t exercise, their muscles turn to mush and have much higher levels of body fat than is considered healthy. Yet they expect to have the strength necessary to put in a full workday, then come home and meet all family and personal obligations.

About 75% of my audiences admit to having issues with quality or quantity of sleep. Yet the expectation is to hop out of bed each day fully energized, focused on their top priorities, and to be at the top of their game all morning, all afternoon, and well into the evening.

When asked how they’re managing their stress, they report turning to high fat/high sugar foods, alcohol, smoking or other unhealthy behaviors, inadvertently adding more stress to an already overloaded system. Yet the expectation is to keep moving forward in the face of stress without sufficient recovery or training.

Do any of these resonate with you?

Stress causes companies to lose $200-$300 billion a year, is behind more than half of the 550 million working days lost each year because of absenteeism, and eighty percent of medical expenditures are stress-related. High performing organizations have realized the need to provide resiliency training required to perform at high levels for extended periods of time in the face of stress, to minimize burnout, drive down health related costs and to maximize human capital.

Our unique yet intelligent approach is based on sound, scientific principles of exercise physiology and neurobiology that focus on how to train the body to be more resilient to stress – it is possible to increase your threshold for stress as well as to recover from it more quickly and efficiently. These techniques not only improve resiliency, productivity and performance, but also health, energy and the organization’s bottom line.

Our dynamic speaking engagements combine interactive exercises and enlightening information that provide simple, effective resiliency strategies employees can incorporate into their lives right away. In addition to understanding how to become more physiologically resilient, they will learn nutrition strategies that minimize stress on their bodies and improve energy, performance and health. These strategies utilize foods that can be found anywhere and encompass a wide variety of options so that executing the strategies on a daily basis is attainable for anyone. Participants will also learn how cardiovascular interval training helps expand resiliency to stress and be given a unique tool to be successful with exercise. PowerHouse Hit the Deck™ exercise cards provide a cardiovascular and resistance training program that can be done anytime, anywhere with no fitness equipment – perfect for anyone who travels or can’t make it to the gym.

If you want to be productive you need to put quality nutrients into the body at regular intervals. If you want to have energy you need to get off your butt – not only spending less time sitting on it, but also getting it moving. Cardiovascular exercise improves the oxygen carrying capacity of your body (oxygen = energy), boosts energy levels, and makes you more resilient to stress. Resistance training creates muscle mass that in turn generates more energy. Regular exercise also increases the quality of your sleep and recovery. IT’S ALL CONNECTED.

I work with business organizations every week to help them improve their performance and resiliency. It’s not rocket science or brain surgery – it’s simple, proven strategies anyone can do regardless of travel schedule, geography, time or status.