No matter how we take care of ourselves, some [genetic] factors are out of our control. But what's in our control is our weight. Vanity aside, being overweight is extremely dangerous. It complicates everything. This has become increasingly apparent working on my unit. Patients that have the longest recovery tend to be overweight, have high blood pressure and suffer from other complications such as Type II Diabetes (which is completely preventable in most circumstances).
If I could offer the greatest piece of advice from my experience thus far...
Make time for exercise and healthy living habits now, or make time for disease and complications later.
Exercise and a healthy lifestyle may seem challenging. But do you think it will get easier with age?
(*Click here to watch experiment I did where you can SEE what unhealthy amounts of fat looks like in your bloodstream*).
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In other news, here are some healthy foods I've been enjoying recently...
A great [healthy] Super Bowl dip
25 calories per serving. And amazing.
Sauteed Cajun-style veggies
Zucchini
Red pepper
Red onion
Mushrooms
H20
1/2 t garlic powder
1/2 t Cajun spice
pinch cumin
sea salt, black pepper
Topped over a grilled turkey burger and quinoa
Simple spinach salad
Drizzled with a 1:1 mixture of Goddess Dressing and Balsamic Vinegar
(Tip: To reduce calories in non-light dressings, dilute with balsamic vinegar)
Pumpkin-Chocolate-Spiced Overnight Oats
(Adapted from Gabriela's recipe)
1/3 cup oats
1 scoop chocolate [SunWarrior] protein powder
2/3 cup pumpkin (canned, organic)
1 cup Hemp milk (can use any milk)
1 t chia seeds
1 T chopped pecans (for crunch)
1/2 t cinnamon
pinch nutmeg
dash sea salt (to bring out sweetness)
stevia (1 serving)
(Mix and chill overnight. The texture reminds me of a mousse. So filling and decadent!)
Electrolytes (perfect during or post-workout)
And Vitamin- packed Pink Lemonade
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Any advice on kindly talking to someone you love about his/her weight?
What new creative combos have you tried lately?
Ever try electrolyte packets?
I don't think any talking really needs to be done. Start doing.
ReplyDeleteGoing to fitness classes together, cooking healthy meals together!
This is such an important topic! Vanity aside...I think a lot of people struggle with weight loss because they don't realize the HEALTH issues they have.
ReplyDeleteFor me, I got a slap in the face wakeup call about my health issues. I had high cholesterol--but I ignored that because it didn't really seem that bad to me.
I also had high blood pressure. That started to effect my day to day life. It was noticeable (dizziness etc). My doctor wanted to put my on blood pressure meds. The idea floored me. I was 25 years old!!
Then she said I was developing diabetes. That was the final straw I needed to wake up. I did NOT want to be on a ton of pills and taking insulin. That motivated me to lose 100 pounds!
I had a debate recently with a friend who happens to be an MD and also not a runner or exercise-er in general. He does not support my running beyond 5k or 10k because he feels that 1/2 and full marathons are too hard on the body. This is evidenced by the need to "fuel" the body with gels and such while you run. Also he says it is very hard on your joints and will inevitably lead to bone and muscle and joint problems. And while I totally respect his opinion, I don't agree. I'm not claiming to be in perfect health, but it seems to me I would much rather run or work out and enjoy the "runners high" now, even if I run a risk of needing joint replacements, than just sit around and be lazy. (And IMO, doctors like him are part of the problem- there's no reason why a doctor should discourage an active lifestyle.)
ReplyDeleteI (somehow) don't know anyone who is overweight. The only people who kinda qualify are my in-laws and they are always on some sort of diet, so it's not like they don't know.
ReplyDeleteI use electrolyte pills when I do long runs, I feel that it helps with endurance and recovery.
This is a big issue for me. I am the only healthy one in my family, and that is only because I started out with an unhealthy eating disorder, so I never became overweight like the rest of my family.
ReplyDeleteMy sister has struggled with weight her whole life. SHe is the most beautiful and inspiring person I know, but her weight is the one thing she cannot beat. I am trying to become the best health/fitness example for her that I can in order to help her.
My younger brother who is 10 is alos overweight. He weighs the same as me (140). He does play football and wrestle, but his eating habits are hideous. I have tried and tried to help him, but he lives with my dad (about 300 miles away from me).
The weight issue in my family scares me, and although I do tell them over and over how I feel, no one seems to get it. I would do anything to make them healthy.
I really relate to everything you are saying and it makes me a little conflicted. I worry about my boyfriend a LOT. His eating habits are bad, and he is probably 30 pounds overweight. I just want him to lead a long and happy life, but how do I approach him about it without being annoying and high and might? I don't know what to do! He is going to med school, and I fear it will just get worse when he is busier. I'm hoping it will get better when we live together next year and I can cook!
ReplyDeleteThis is definitely a v important topic! I love that you did the health side of it!
ReplyDeleteI agree with Sana that it's more about the DOING. Helping them to eat healthier and encouraging them to exercise will make more of a difference I think.
Thank you for stopping by my blog. I love your blog!!
ReplyDeleteI actually lost a wonderful friends friendship for 5 years, bringing up that topic. I will never do it again. I was kind about it too. We are close again, but that topic for us is taboo :(
All your meals look so delicious! :)
ReplyDelete@Shabby Chic Mom- Susie That is really said :( But you are a good friend for speaking up..
ReplyDeleteThose oats look awesome, I LOVE everything and anything pumpkin...I'm definitely going to make those soon :)
ReplyDeleteI've lurked your blog for awhile and this is my first time saying hi! I'm a college senior with hopes of becoming a PA too - plus I'm a total science nerd so I really love your blog :)
ReplyDeleteI volunteer at the hospital and shadow a Dr, and I have the same opinion as you on weight. I've seen first hand the positive effects of weight loss on patient health and well being. I have a hard time grappling with how to approach the topic with my loved ones. Some of my family members struggle with weight issues and I'm brutally honest with people I'm close to .. doesn't always mix well :/
Vanity aside is right! Obesity is such a problem in this country...and I am sure you see so much working in the area you work in! I have a lot of respect for you, not sure if I could do it!!!
ReplyDeleteIn other news...the food all looks great
agreed obesity is a problem. I can't even imagine working in the hospital.
ReplyDeleteI love emergen-c especially the pink lemonade flavor. its my fav
ahh i am so making that pumpkin overnight oats chocolatey spice thing for breakfast likerightnow since i have all the ingredients. that is all.
ReplyDeleteI have tried to bring this up with my parents, both of whom are overweight, but they don't change. They eat healthier when I am there, but I know they go back to their old ways after I leave. I have tried everything....it comes down to personal accountability though. Neither of them will change until they want to. I just hope they want to before they HAVE to.
ReplyDeleteWhat up Spicy Black Bean Dip!!
ReplyDeleteAll your veggies look scrumptious! I love making big stir fry's like that. Soo good.
It is so awesome you work in a transplant unit.
ReplyDeleteI think just starting with telling someone you care about them is really important. I have several overweight family members, so I know how it is. Sharing experiences together- like walks, healthy cooking, and doing something that doesn't involve food is so helpful.
I love the veggie dish you made, it looks soooo good!!!!
ReplyDeleteMy fave combo recently has just been salsa mixed with laughing cow cheese!!
i hope you have a great day too! xoxo
Working 1-1 with people I have learned to wait til someone else addresses their weight (usually doesn't take long). I then will ask a random question just so they don't feel like i'm digging and so I can feel them out as to whether or not they are open to talk about it...
ReplyDeleteon a side note-this house is obsessed with that black bean dip!
I love this statement:
ReplyDelete"Make time for exercise and healthy living habits now, or make time for disease and complications later."
As a wellness coach, I've learned to be pretty tactful when talking about weight with people (and with my family, etc.). I generally try to bring up weight in relation to another health indicator...like blood pressure or cholesterol, and then relate it all to lifestyle (action) instead of just status (weight). It's a delicate balance! Also...I've been known to casually plant articles and books in places where a person will just happen to see it and read it!
This is such a big issue... I don't know HOW to talk to people about health tactfully. It's hard to manage the ideas of accepting that everyone is made differently and not everyone is going to be thin, but also recognizing when there might be health issues down the line. And then there's the whole other issue that a lot of skinny people have health issues too, and whatnot. Tough issue for sure.
ReplyDeleteThis is a good point, but it's important to keep in mind that it's not just about how much you weigh. You can be healthy and overweight if you're exercising regularly, eating healthfully, and not carrying extra weight around your mid-section.
ReplyDeleteIn my experience, the only way that you can really help someone else with their weight is to lead by example. If you bring it up with someone, they typically will just shut down. You have to let them ask you questions before you offer advice. And when they do come to you for advice, be prepared to help them find their own path to healthy living (which may not necessarily be yours).
I think you're SOOO right about not waiting, you have to start being healthy TODAY to avoid problems later. It's worth it. Exercising and eating right is sooo worth it.
ReplyDeleteHealth is so important. Everyone should focus on that. If only, right?
ReplyDeleteI agree about the overweight thing.. I know some people have medical issues that encourage it but still... it causes SO many other problems! And there are such simple things you can do to be healthier!
ReplyDeleteLove ya girl!
I see so many overweight people all of the time, and my extended family was/is grossly overweight as was my Mother. I've found that you can't help people unless they want to help themselves. (It's an old cliche, but soooo true).
ReplyDeleteAs for my Keurig, I LOVE the Donut Shop Coffees and the Green Mountain. I think those two, so far are my faves. :) Hope all is well with you!!! :D
Hi Lauren,
ReplyDeleteI'm quite overweight and I've been working hard to put this right through nutrition and working out. My family have always wanted me to lose weight, not for appearances sake, for the sake of my health. The last year I've really understood why it is important to sort this out while i'm still young (23). Whilst of course I want to look good in that bikini come summer, I also want a long happy life.
Great blog topic.
Take care
Vicky
Great post, I grew up hearing so many health horror stories from my nurse mom, lots of interesting and depressing dinner conversation on what happens when years of bad habits catch up health-wise. It's never too early to start caring for your health!
ReplyDeleteHealth is HUGE concern, obviously. There just is not enough health education. Everything the government told us a few years ago, we find out was completely wrong (high carb - low fat, the food pyramid for examples). We now have children with diabetes, cancer, its sad. Health and especially dietary health needs to be focused on educating people on whats good and whats not, not whats going to make money! People just do not know.
ReplyDeleteYAY for healthy super bowl foods..if I even watch it this year ;)
ReplyDeleteI took electrolyte pills when I used to go out for a night of drinking! :)
ReplyDeleteI think living by example is the best way to do it. I also think that a REAL example and showing someone something that hits home...a real example of WHAT the fat or WHAT the sugar does to the body is the only way. It's too easy to be in denial unless you SEE it.
Such an important topic. And I agree with your quote with every ounce of my body. A little bit of prevention can go a loooong way! Make time to excercise now... or sacrifice years later on in life to be sick.
ReplyDeleteI have struggled with my weight my entire life, and my sisters have never had any issue with it. I conquered it for awhile in my 20's and became a personal trainer. After I had my son, and got a night job, my weight skyrocketed back up to an all time high. There has not been a day in my life that I haven't thought about my weight, and I prayed other people didn't notice. Started isolating myself from the world, and kind of dropped out of life for awhile. Someone bringing it up did not help at all! What did help was my sister offering to be my workout partner, or cook healthy meals together. Not judging me, just supporting. Love your blog! Great recipes and the information has made me think about what food actually does for your body, good or bad.
ReplyDeleteUpon reading this post and the comments, I bristled with indignation... In fact, I have intentionally waited several days so that my comment will not be defensive (at least I will try my best ;) ).
ReplyDeleteI am overweight, in fact obese (hence my name). I am also a doctoral student studying cellular and molecular nutrition. My weight is not the result of a lack of knowledge, and I am familiar with the consequences of excess adiposity. However, food is more than nutrients. Food is visceral and emotional, and highly personal.
I think speaking to someone about their weight (assuming your opinion was not asked), is highly judgmental and an easy way to destroy relationships. People are aware of the consequences of obesity.
As an obese woman I can tell you that my weight is always on my mind. ALWAYS. And one of my biggest fears is that people are constantly judging me for it.
Just thought I would throw out my two cents as a fat woman...
Great ideas!
ReplyDelete