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Bell Nutrition and Fitness

Healthy Living Through The Ages


Throw the scale away

Posted on September 23, 2014 at 2:19 PM Comments comments (15)
The scale does not lie, oh but it does.  It makes me so frustrated when I hear clients or even friends say that the have been watching what they eat and exercising and have not lost any weight.  So they are going to take some pill or do some diet that cost $400 or $500 a month.  The thing about your weight on the scale is it is irrelevant.  In my practice, I am weigh my clients once in awhile or not at all.  Your weight depends on many different things, it could be the time of the day, day of the week, time of year, hormones, water retention or medications.  If you weigh what the charts say you need to weigh; but do it by starving yourself or eliminating important food groups, you can still not be healthy.

Recently I saw an interview with Rosie O'donnell,  she was speaking about her recent weight loss.  I was so impressed with her, she was saying that after her heart attack last year her doctors told her she needed to change her lifestyle because she is lucky she is alive.  She said that she changed the way she eats and exercises now.  She said that it more about being healthy not how much weight she is losing.  She said that there may be months where she only loses a half a pound and she is ok with that. 

I think that a lot of people have forgotten what is important in all this.  It is not about the number on the scale, it is about being healthy.  We have become a society that is obsessed with appearances, selfies, and needing validation from others about how we look.  I am not saying that I don't love cute clothes, shoes and purses; but I know that I will never look like the women on the front of fitness or shape magazine and I have come to grips with that.  I focus more on the accomplishes that I have made. Such as, finishing a half marathon, doing a triathlon or even how many pushes that you can do.  

The important thing that you always need to remember is that it is about your blood pressure, blood sugar, cholesterol levels being normal; feeling good, preventing cancer and other preventable diseases.  I am not saying it is ok to be obese or overweight; but you need  to not focus on the number on the scale, it is about being healthy.  

Finding your balance in healthy living

Posted on June 27, 2014 at 11:14 AM Comments comments (26)
One thing that most people do not understand about weight control is that you need to find a balance in life.  Taking care of yourself is part of your job.  If you do not feel good and have any energy, you are unable to perform your work or take care of others.  

Part of controlling your weight is physical activity.  The American Heart Association recommends for heart health 30 minutes of moderate intensity aerobic activity 5 times a week or 25 minutes of vigorous aerobic activity 3 times a week, along with 2 days of moderate to vigorous strength training per week.  The CDC recommendation for overall health that adults get 300 minutes of physical activity per week.  With these guidelines in mind, it is important to find something that you can do for the rest of your life.  I have people tell me all the time that they hate running and my response is, " no one said you have to run".  Just find something that you can continue, not do it for a couple of months and stop.  Not everyone likes to do the same type of exercises.  There are certain types of exercises that I do not like to do and that is ok.  Find what works for you.  

The biggest thing in weight control is what you eat.   I would say that this is the hardest to find balance in.  One thing everyone needs to understand with food and drink choices is that it is not an all or nothing kind of thing.   I would not say that I make every right choice, but it is not about that.  It is making the healthier choices most of the time and refining the choices that you typically eat.  For example,  if you enjoy eating chicken alferdo then you can make it with fat free half and half, use whole grain pasta and add spinach, mushrooms and other veggies to reduce the amount of pasta and sauce that you use.  However, if you eat something that is not the right choice it is not the end of the world.  Do not sit there and say well I messed up so who cares and just giving up.  It is all about BALANCE!  It is not a start and stop kind of thing.  A glass or 2 of wine occasionally is fine but not 4 glasses everyday of the week.  You will gain weight.  Finding your balance is important to healthy living and finding happiness in life.  And it is about being healthy not perfect!