LETTERS From CAMP Rehoboth |
CAMP Fitness: You can't eat your way out of depression |
by Rick Moore |
I was going to write about breast feeding. But I guess I changed my mind after I realized I'd be better off writing about something I have experience withdiet and exercise!
OK people, everything's going to be all right. We all need to get back to a regular routine as soon as we can, because life goes on. I know everyone still seems to be "on edge," but worrying about what may or may not happen isn't going to help your mental state, or your physical state, for that matter. Now that summer's gone, daylight savings time is upon us, and the holidays are around the corner, we're going to have to be extra cautious about our workout routines and our diets. Many of us have been cocooned at home for the past month, attached to the TV set for the "latest developments," and our diets have suffered as a result. Many people tend to overeat when they're depressed. I've read articles saying that prescriptions for antidepressants and anti-anxiety medications are now up 15-25% versus last year at this time. Our new world is mentally difficult to live in. Not only are people upset by the horrific disasters, by the war, and by fears for their own safety, there's a general uncertainty in the air. So we go for the comfort foods to help our psyche. We choose ice cream, candy, cakes, or cookies to ease our worried minds. Sales of these foods are way up, but enough already. Put it down or put it back. We all tend to eat more during the colder monthsthat's an established fact. So I'm worried that our nation will suffer a triple-whammy for the waistline. Antidepressants, stress, and the holidays are all converging for a "perfect storm" on our stomachs. Those hungry holidays have nearly arrived: Thanksgiving, Christmas, and New Year's. Can you resist? I just read a really great article in a major women's magazineand yes, I said women's magazinethat dealt with our diets in the coming winter. Their recommendation doesn't appear to be rocket science. They said to find healthy and nutritious foods you enjoy, and keep eating them. Just eat smaller portions of them. You've cut calories by cutting back on the portion. Many people give up on their "good" diet of daily dry chicken breasts, and therefore aren't successful. There's not enough variety in such a diet, and mealtime comes to feel like punishment. But if you eat normally with smaller amounts, it's not so bad when you're trying to lose weight. I've said it once, and I'll say it again: the reason Americans are overweight is simple. We eat too much, way too much, especially things that don't countnutrition wise, that is. Can we stop binging? Sitting in front of the TV watching the nightly news while chowing down the entire bag of Oreo's Double Stuff isn't going to help the situation. And trying to justify it by drinking a glass of skim milk or a diet soda won't do it either. Here's a healthy handy hint for you to try. But I'm sure I will get a nasty-gram from the dairy industry for this one. You can lose 10 pounds or more just by giving up butter or margarine on your daily toast or baked potatoes for a year. How does this work? Well, a tablespoon of butter or margarine has about 100 calories each. If you cut these out, you'll consume 36,400 fewer calories in that year, which is equal to about 10 1/2 pounds of fat. It really adds up, doesn't it? Another hint is to avoid any food (anything) that has a breading or deep-fried coating, be it fish or mozzarella sticks, patties, chicken nuggets, or whatever. This stuff soaks up oil like a sponge. When it comes to fish sticks, I often think they should label the package "breading with fish." It's sometimes 2/3 breading and 1/3 meat. Not a good trade-off if you ask me. Let's start our new diet and fitness plan that's really customized to our individual specifications. Start by listing 15 to 20 healthy food items that you really enjoy (I said healthyno cheating). These should be things you don't mind preparing at home for yourself or your family. Make sure these items are balanced in their percentage of nutrients, preferably 50% protein, 40% carbohydrates, and 10% fat. The percentages could change on a daily basis, but shouldn't go to the extreme. This list should even carry over when you're at a restaurant or a dinner party with friends or family. Always eat a breakfast (many people don't), a lunch, afternoon snack, and drink. A missed meal is not a good idea. You'll tend to go hog-wild and overeat afterwards. Eat until you're satisfied, not until you have to undo your belt or bra strap to get comfortable! Be aware of what you're eating. Educate yourself about the food you're consuming. Know about how many calories are in each type of food. Read the consumer nutrition label provided on the products you purchase. How many calories does plain-old water have? Zero! And some people don't know that. So you should drink lots of water. It will help clear up your complexion, keep your internal organs working properly, and it is necessary for survival. Here's a great idea to really help you lose weight during these coming dark winter months. Turn off the TV and computer and go exercise. Socialize and exercise at the gym. Keeping yourself busy will help you lose weight, and with the times the way they are now, we'll all need to be closer to each other. We can't do it alone. Here's to your success. Give it a try, because it really does work.Rick Moore is a personal trainer certified by the American Fitness Professionals & Associates. Visit his club, Rick's Fitness & Health, in Milton, Delaware or www.ricksfitness.net, or call 302-684-3669. |
LETTERS From CAMP Rehoboth, Vol. 11, No. 14, October 19, 2001 |