Portion Distortion! Have We Gone Too Far?
How and when did food portions become so abundantly out of control? We are enticed with magazine and TV ads that tell us about the terrific deal we are getting when opt for the “value” meal. We now have entire networks that are dedicated to cooking. I don’t know about you, but constantly being inundated with images of food certainly has an impact on my appetite. All of sudden—I’m hungry. It is no wonder that obesity and its comorbid diseases such as type 2 diabetes and hypertension are escalating at an alarming rate. I have to ask, where is the balance between the failing global health economy versus the value in distorted portions?
According to financial guru Suze Orman, Americans are spending $147 million dollars in obesity related health care costs annually, and a staggering 4.4 billion dollars on gastric bypass surgery. Again, I ask where is the balance? I will be the first one to tell you that I am, and will remain a work-in-progress for the rest of my life. I honestly believe what has helped me in my quest in aspiring to attain a lean, healthy physique has been to study the trends of how food has affected society and myself. For many years I really didn’t have radar or proper programming regarding how much food to eat. Part of this stems from the environment I grew up in, and the other part is my genetics. That being said, the rest is up to me to take action to overcome my own genetics and environmental factors that propel me towards obesity. I feel a sense of responsibility and strong desire to assist people who want to change their lives and overcome obesity. In doing so, I’ve taken a retrospective view regarding the changing trends in the way our society consumes food.
When I was a young girl, oh so many years ago, my grandfather loved to tell his grandkids about “the way things used to be”. He was my father’s father and blessed with a lean, muscular physique. Many of his friends and colleagues considered him to be quite the historian. He would speak specifically about the changes that occurred in our country pre and post WWII.
It was the late 1940’s and America had paid it dues. We saw the advent of WWI in 1914-1918. A little more than a decade later came The Stock Market Crash followed by The Great Depression in the 1930’s. As if this weren’t enough, WWII started. By the end in 1945, Americans, for the first time in long time, had a sense of great hope that fostered the American spirit. Soldiers were returning from the war and Americans welcomed them back home with open arms. America was glowing was a tremendous sense of patriotism. Beginning in 1946, marked the birth of the Baby Boomer generation. America was beginning to prosper with new technology, industry and ever growing buying market. The focus became about owning material goods “now” rather than waiting for it. There was so much happening so quickly and expansion was ever present as we entered the 1950’s. President Truman gave the first televised transcontinental broadcast in 1951. To underscore our patriotism as we approached 1953, a five star general Dwight D. Eisenhower took office. We had truly become a powerful nation. Foods that were previously made available to the elite were now more accessible to the masses. Cars and appliances were being made available much easier than just a decade before. Families found themselves gathered around Philo Farnsworth’s invention, the television.
I can see why my grandfather was so amazed at what happened within a ten to twenty year timeframe. In the late 50’s, he built a thriving business, owned a car and was able to purchase appliances for the household, whereas prior to this, he found himself running to and from work twelve miles and laboring quite vigorously. He recalls walking to his Aunt Macey’s house after church on Sundays. With the accessibility to automobiles, came the beloved American tradition “The Sunday Drive”, at which point, he found himself doing more riding than walking.
In addition to American’s possessing these amenities, there was a strong sense of entitlement that came with it. After all, look at what America had experienced for nearly the first half of the 20th century. We deserved the good life.
Living the good life, brought with it increased waistlines and health concerns. There was a change in priorities, which accompanied the good life. Instead of needing to wash our clothes by hand, we had a machine to do it for us. The time and calories previously spent on walking to work, hand washing our clothes and spending long amounts of time preparing meals was now used for more enjoyable and entertainment time such watching TV and learning to bake with the readily abundant sugary substances that so many of us loved. Eating contests became popular in the 1960’s as America’s waistlines continued to increase. As the decades rolled on, we saw the advent of all-you-can-eat buffets, processed foods, and eventually super sized portions were all the rage. It seemed I couldn’t go anywhere without food being the central focus of the gathering. This included after church dinners, bake-sales, candy drives…they were everywhere. By the 1990’s, America’s diet had evolved into a quick and easy meal regimen. In my own family, I watched the traditional family mealtime change. We found ourselves working longer and longer hours. Eating more quickly and consuming more food seemed to sneak up on us. Before we knew it, a few pounds here and a few pounds there can add up quickly.
From a caloric standpoint, I think of all the additional calories my grandfather burned from running to work. I think of how disciplined he was about his portions. At some point in my life, I lost sight of his vision. I allowed my environment and my decisions to guide me without much thought. In doing so, I became obese. It took me years to admit this it to myself, let alone others. I had all the excuses, because I did work up to 16 hours per day and had a family. I had to learn that although I wasn’t in charge of my environment, I was in charge of my decisions. I work diligently to overcome regaining the weight I lost, because it can come back sooner than it left. There is a tremendous sense of discipline and pride in doing what I know is right for my body. It isn’t always easy either. I experience setbacks, but I am learning it’s all about how the setbacks are handled. Realizing from my grandfather’s generation that a good hard days work and portioned eating is the way I want to live, helps me strive towards maintaining and improving my life. I feel much better than I did a decade ago. My next endeavor is to become a participant in Trent’s upcoming class beginning on April 5th. I hope to see many of you all in class. (Trent Mitchell Fitness, Torrance Ca.)
Tuesday, March 30, 2010
Obesity, It's not just for Patients.
Obesity – It’s not just for patients!
As nurses, we’re focused on our patients health, often at the extent of our
own. According to the World Health Organization, “Obesity is a major risk factor for chronic diseases, accounting for an estimated 2.5 million deaths per year”. Although the nursing community is aware of this factor for our patients, perhaps we should also look inward to see what we can do to make ourselves healthier?
I was made brutally aware of my obesity concerns every time I stepped on the scale and it kept moving in the wrong direction. Rationalizations and excuses led to more and more poor eating decisions as well as a lifestyle that did not prioritize any meal planning, exercise or managing my breaks. Louella Chapman, Licensed Psychotherapist from Torrance CA states, “One must experience enough pain or dissatisfaction with the status quo to desire to change.” As a nurse, some of the obstacles in my way were very real to me, such as the long 12 ½ hour shifts, working on my days off, eating whatever was available in the break room or consciously justifying that the sandwich machine was the new gourmet cuisine of the evening. My inner voice would scream, “Hey, it‘s only a bit and after all, I will burn it off after a busy day’s work.” Unfortunately, my metabolism didn’t quite hear my inner voice and I found my body objecting to the fats, carbohydrates and rich substances I was plastering on my hips, thighs and abs. As all changes of life occur, one day the moment struck me when I stepped up to the scale and my inner voice said…nothing. Pure s-i-l-e-n-c-e. Silence so loud, it rattled in my head as the scale screamed 222 pounds. TWO HUNDRED AND TWENTY-TWO POUNDS!!! I didn’t hear any rationalizations. I didn’t hear any excuses. However, as the tears began flowing,I heard my heartbeat quicken and blood rush to my head and I was immediately hit with a rush of anxiety. It was this moment that I knew I had to refocus my lifestyle before it was time that I, too, would ultimately become a patient. Dr John J Murphy, Clinical Psychologist in Beverly Hills, maintains that stressors can influence eating patterns as can habitual behavior. Eating as an addiction can result from motional factors such as boredom or a reward system. Lack of sleep is another factor that increases the hunger signal. Dr. Murphy suggests there are methods to overcoming an eating addiction such as exercise and eating a high fiber diet for a good start.
Properly fueling one’s body is a priority for success and when to fuel is just as important. My first dietary lifestyle change happened when I would think of what I would be doing in the following three hours and eat appropriately to fuel that function. If a long shift was approaching, I would consume food to maintain a stabilized blood glucose level for that period of time. I also prepared and packed small “meals” (snack size portions) and brought my cooler to work. This became my lifeline to proper nutrition, as I would now consume whole grains, lean proteins, plenty of green veggies and fruit. I would be able to address my fat portions by adding items rich in Omega-3’s to my meals. This rather simple refocusing stimulated a more positive approach to eating and portion control. It reduced the complex web of temptations to one very basic rule, “If it isn’t packed, it wasn’t on the menu!” system.I introduced exercise as a function three to four times a week. This had to be done on a regular basis for it to be a commitment similar to any successful person. By making the time, a refocused routine was created; thereby, making this a new habit. I began to employ many of the same techniques used to plan my diet in my exercise routine. Setting new challenges and goals kept me from getting bored by increasing my workout times and intensity levels. I hired a personal trainer who not only motivated me but supplied the needed support system, which is critical when taking on such a new endeavor. Also, I sought nutritional counseling to maximize my progress. There were setbacks but one important factor in dealing with these was to accept that they are part of the overall scheme. Acceptance and immediately resuming my refocused healthy lifestyle was the main concentration. One danger in dealing with any setback is the all or nothing approach. This could allow for a weak moment in will power. Once a set back occurs, it can be used as a crutch to allow more of the same bad habits to creep into play. Many times I had to ignore my inner voice telling me “Oh well, I’ve blown it so let me just eat the rest of the day and start tomorrow.” It is truly best to accept the indulgence up front and continue the path of healthy eating.. Remember, I was not about to return to the hospital as a patient. Like any event, the more I practiced my lifestyle, the more it became part of me and over time I found myself performing these refocused habits without thinking about them. There was another reward that came as a result of this refocusing. I began to drop in size and shopping became enjoyable again. I found out quickly that not only was healthy eating and exercise good for you but it makes one feel and look stellar! When I hit a plateau or any obstacle, I continued to persevere. I didn’t allow the lifetime of fat that I worked so hard to place on my body interfere with ability to rid my body of it. I would need to adjust my time goals and allow my body to adjust and understand what is happening to it. I also began to feel an obligation to set a positive example for my patients. I felt they were more enthusiastic about adopting a new set of refocused goals as well once they began to see my improvements.
As nurses we have the ability to make a profound impact on the lives of our patients. When we lead by an example of our own positive lifestyle habits like proper nutrition, adequate sleep, exercise and lowering our stress levels, our lives become more balanced. People, including our patients, gravitate to the realness of how we live emphasizing balance and moderation. I cannot emphasize enough, the importance of a solid support system. Making changes are challenging, however, when you have the encouragement and backing of family, and friends, the journey becomes more worthwhile. I couldn’t have accomplished my goals had I not had a support team. My family and friends were a tremendous source of encouragement.
Going thru my own process, has helped me to understand first hand how it feels when one needs to lose 75 lbs,50 lbs, or 25 lbs, or even those very hard to lose last down 5 lbs. My own success inspired me to become a certified fitness trainer. When I saw first hand how exercise and good nutrition programs were helping people to not only lose fat but also reversing type 2 diabetes and hypertension, I knew that I could help to make a positive difference in the lives of others.
Sidebar Information
Mitchell Fitness Systems
http://www.trentmitchellfitness.com/fitness_coach_4u_trainers.asp
Louella Chapman
310-902-9223
http://www.101emotions.com/index.html
Dr. John J. Murphy
310-729-4727
John@LosAngeles-hynosis.com
World Health Organization
http://www.who.int/topics/obesity/en/
As nurses, we’re focused on our patients health, often at the extent of our
own. According to the World Health Organization, “Obesity is a major risk factor for chronic diseases, accounting for an estimated 2.5 million deaths per year”. Although the nursing community is aware of this factor for our patients, perhaps we should also look inward to see what we can do to make ourselves healthier?
I was made brutally aware of my obesity concerns every time I stepped on the scale and it kept moving in the wrong direction. Rationalizations and excuses led to more and more poor eating decisions as well as a lifestyle that did not prioritize any meal planning, exercise or managing my breaks. Louella Chapman, Licensed Psychotherapist from Torrance CA states, “One must experience enough pain or dissatisfaction with the status quo to desire to change.” As a nurse, some of the obstacles in my way were very real to me, such as the long 12 ½ hour shifts, working on my days off, eating whatever was available in the break room or consciously justifying that the sandwich machine was the new gourmet cuisine of the evening. My inner voice would scream, “Hey, it‘s only a bit and after all, I will burn it off after a busy day’s work.” Unfortunately, my metabolism didn’t quite hear my inner voice and I found my body objecting to the fats, carbohydrates and rich substances I was plastering on my hips, thighs and abs. As all changes of life occur, one day the moment struck me when I stepped up to the scale and my inner voice said…nothing. Pure s-i-l-e-n-c-e. Silence so loud, it rattled in my head as the scale screamed 222 pounds. TWO HUNDRED AND TWENTY-TWO POUNDS!!! I didn’t hear any rationalizations. I didn’t hear any excuses. However, as the tears began flowing,I heard my heartbeat quicken and blood rush to my head and I was immediately hit with a rush of anxiety. It was this moment that I knew I had to refocus my lifestyle before it was time that I, too, would ultimately become a patient. Dr John J Murphy, Clinical Psychologist in Beverly Hills, maintains that stressors can influence eating patterns as can habitual behavior. Eating as an addiction can result from motional factors such as boredom or a reward system. Lack of sleep is another factor that increases the hunger signal. Dr. Murphy suggests there are methods to overcoming an eating addiction such as exercise and eating a high fiber diet for a good start.
Properly fueling one’s body is a priority for success and when to fuel is just as important. My first dietary lifestyle change happened when I would think of what I would be doing in the following three hours and eat appropriately to fuel that function. If a long shift was approaching, I would consume food to maintain a stabilized blood glucose level for that period of time. I also prepared and packed small “meals” (snack size portions) and brought my cooler to work. This became my lifeline to proper nutrition, as I would now consume whole grains, lean proteins, plenty of green veggies and fruit. I would be able to address my fat portions by adding items rich in Omega-3’s to my meals. This rather simple refocusing stimulated a more positive approach to eating and portion control. It reduced the complex web of temptations to one very basic rule, “If it isn’t packed, it wasn’t on the menu!” system.I introduced exercise as a function three to four times a week. This had to be done on a regular basis for it to be a commitment similar to any successful person. By making the time, a refocused routine was created; thereby, making this a new habit. I began to employ many of the same techniques used to plan my diet in my exercise routine. Setting new challenges and goals kept me from getting bored by increasing my workout times and intensity levels. I hired a personal trainer who not only motivated me but supplied the needed support system, which is critical when taking on such a new endeavor. Also, I sought nutritional counseling to maximize my progress. There were setbacks but one important factor in dealing with these was to accept that they are part of the overall scheme. Acceptance and immediately resuming my refocused healthy lifestyle was the main concentration. One danger in dealing with any setback is the all or nothing approach. This could allow for a weak moment in will power. Once a set back occurs, it can be used as a crutch to allow more of the same bad habits to creep into play. Many times I had to ignore my inner voice telling me “Oh well, I’ve blown it so let me just eat the rest of the day and start tomorrow.” It is truly best to accept the indulgence up front and continue the path of healthy eating.. Remember, I was not about to return to the hospital as a patient. Like any event, the more I practiced my lifestyle, the more it became part of me and over time I found myself performing these refocused habits without thinking about them. There was another reward that came as a result of this refocusing. I began to drop in size and shopping became enjoyable again. I found out quickly that not only was healthy eating and exercise good for you but it makes one feel and look stellar! When I hit a plateau or any obstacle, I continued to persevere. I didn’t allow the lifetime of fat that I worked so hard to place on my body interfere with ability to rid my body of it. I would need to adjust my time goals and allow my body to adjust and understand what is happening to it. I also began to feel an obligation to set a positive example for my patients. I felt they were more enthusiastic about adopting a new set of refocused goals as well once they began to see my improvements.
As nurses we have the ability to make a profound impact on the lives of our patients. When we lead by an example of our own positive lifestyle habits like proper nutrition, adequate sleep, exercise and lowering our stress levels, our lives become more balanced. People, including our patients, gravitate to the realness of how we live emphasizing balance and moderation. I cannot emphasize enough, the importance of a solid support system. Making changes are challenging, however, when you have the encouragement and backing of family, and friends, the journey becomes more worthwhile. I couldn’t have accomplished my goals had I not had a support team. My family and friends were a tremendous source of encouragement.
Going thru my own process, has helped me to understand first hand how it feels when one needs to lose 75 lbs,50 lbs, or 25 lbs, or even those very hard to lose last down 5 lbs. My own success inspired me to become a certified fitness trainer. When I saw first hand how exercise and good nutrition programs were helping people to not only lose fat but also reversing type 2 diabetes and hypertension, I knew that I could help to make a positive difference in the lives of others.
Sidebar Information
Mitchell Fitness Systems
http://www.trentmitchellfitness.com/fitness_coach_4u_trainers.asp
Louella Chapman
310-902-9223
http://www.101emotions.com/index.html
Dr. John J. Murphy
310-729-4727
John@LosAngeles-hynosis.com
World Health Organization
http://www.who.int/topics/obesity/en/
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