The Dreaded Plateau

In this week’s blog, I want to address plateauing. Anyone who has lost weight but later experienced the scale no longer going down may have plateaued. Plateauing happens when you have reached a point where you no longer loose weight or you loose very little. The first thing to do is to take a closer look at what you’re eating. In other words, start logging what you eat. Are you getting enough fat in your diet? If not, your body will go into survival mode and stop burning calories at the rate it should. For instance, your body will begin to store calories rather than burn them. What about your exercise routine, are you getting enough or too much? If your still following the same exercise routine you began with, chances are your body has adjusted and is no longer progressing but maintaining. In such case try changing your routine, make it more challenging. In contrast, too much exercise can cause the same effect. If you’re consuming too little calories and exercising your butt off with no results, this too can cause your body to go into survival mode and hold on to fat rather than burn it. Try scaling back and changing your exercise regimen. For example, do weight training 2-3days a week and add in some aerobic activity 3 days a week for 30-60 minutes (depending on your situation).

Another thing to avoid is crash dieting. Crash dieting is not the answer, in fact it’s a bad word, as well as the word “diet.” I am an advocate of healthy lifestyle changes that include reversing poor eating habits, adding physical activity and setting realistic goals. Crash dieting may take the weight off right away but there is a price to pay. Crash dieting can result in muscle wasting and an increased level of a hormone called cortisol. Cortisol is excreted by the adrenal glands and helps the body metabolize fat and sugar for energy. In addition, it helps manage stress. Too much cortisol may sabotage weight loss. Increased cortisol can also be an effect from using diet pills or diet energy drinks that contain high amounts of caffeine, sugar and other stimulants. My advice to you is to eat healthy, exercise regularly and give me a call in the morning and I’ll be glad to help :).

Can you really have a vacation that includes exercise and eating well?

Can exercise and vacationing go together? How about eating healthy and vacationing? To most people that may seem like an oxymoron but believe it or not it’s not. I’m a mountain girl and enjoy the great outdoors and every year my family and I spend a week up in the Sierras. Keep in mind, that I’m not much of a camper, meaning camping outside doing the “tent thing/ sleeping bag,” that just doesn’t work for me. However, I will stay in a cabin;) Anyways, we usually stay at a cabin right along the Lake. The cabin is rustic, meaning it contains limited amenities. Which means, it does have the basics (small kitchen, bathroom and a bed). The nearest grocery store and restaurant is about a good 45-minute drive down the mountain. My job is to plan the menu for the week and do grocery shopping for the week. And that means, there will be some healthy eating going on with exception to these “to die for” Cinnamon Rolls that we manage to make several 40 minute trips during the week to get. Oh, and I must confess that I did engage in eating a hot dog on one day and a Sirloin Burger on another day and yes I did have some cookies for desert on several days but it was the Kashi’s Trail Mix whole grain cookies that taste just like a macaroons :).

During my vacation my plan was not to exercise but to do the things that I enjoy such as taking an am run through the forest, going on a boat rowing tour across the lake with my family and Kayaking solo several times during our stay, hiking and my new favorite rock climbing. Every morning started with a breakfast of egg whites, a bowl of shredded wheat with soymilk, 2 cups of green tea and I was fueled for the morning. Even though my plan was not to exercise, I engaged in all the activities that I love to do and before I knew it, I had already spent around 2 hours or more some days exercising. For one thing, it’s not like riding the stationary bike or running on the treadmill wondering if you’ve reached the hour mark. Hiking through the forest and enjoying nature does not seem like exercise nor does scaling granite rocks along side of a waterfall seem like you’re burning calories. In fact, all I can think about is what a sense of freedom I have and the privilege to view such majestic sites of beauty that only God can create.

In closing, I’m sad that my trip came to end an end but I have no regrets of overindulging in foods that to some might be “off limits.” I ate balanced and if anything I ate more than normal to compensate for my high activity level. For example, trail mix was a wonderful energy sustainer for longer activities. I stuck to a trail mix that was mixed with dry fruit and nuts, less the simple carbohydrates such as chocolate, m&m’s etc… I also ate every 2 hours or so to properly refuel and stayed well hydrated. And when the evening came, I enjoyed a balanced dinner and popcorn as a late snack, a glass of chardonnay topped with a picturesque view of the lake. So next time when you ask yourself, how can I get through my vacation eating healthy and exercising? Simply pick out some activities that you enjoy doing and focus on eating a balanced diet. That will allow you to enjoy your vacation without the fluctuating energy level due to poor eating and planning. And in return, you will enjoy your vacation with a higher level of energy resulting in more time spent doing the things that you like best.

You look great! But...

Have you heard the saying, “we are our worse critic”? This is true, especially us women seem to have a difficult time accepting a compliment without adding a “but” to it. I have to confess that I am my worse critique and nothing I do is quite good enough. You may have even thought to yourself, I wish I could run a little faster, look a little better, a few inches taller, weighted a little less, more attractive, I wished my family didn’t complain so much (including me:D), I wish more people liked me and why can’t I be a little more like… you feel in the blank. Instead say, I run at a good pace, my height is fine, I look great because I’m God’s creation. My weight is fine for my size and I’m grateful for my family because they are there for me through thick and thin. And if someone doesn’t like you for who you are, then they shouldn’t be a part of your life.
Accepting a compliment doesn’t mean your conceited, snobby, to good for your own good, better than everyone, high and mighty nor will it go to your head. Accepting a compliment from yourself or anyone for that matter is a good thing! We are all beautiful and God made us all unique. We represent a rainbow of beauty and our individuality compliments us. Because of this we are all gloriously different and beautiful. So, next time someone says, “you look great,” say, “thank you” and say to yourself, “I do look great.” Saying that will build your self-esteem, give you confidence, make you feel good, and make your whole day feel a little more worthwhile. And the most important part is, you are beautiful because you are you. So take care of yourself