Interview with Cathleen Kronemer

You might not have had an eating disorder and you might not have aspirations to compete in bodybuilding (or even to gain muscle. Hey, not everyone does), but regardless, you should be nothing less than inspired by Cathleen Kronemer's transformation. She went from being very ill with anorexia to being a winning, competitive bodybuilder. That is no easy feat. If you know anything about eating disorders, you know that recovery is so, so difficult, and true recovery pretty rare. And if you know anything about bodybuilding, you know how hard it is to gain muscle and then add being competition-worthy on top of it, you're talking extreme manipulations to and tight reigns on (and usually trust someone else with) your workouts and diet. Combining the two could be a recipe for disaster or just sheer impossible. Cathleen has come full circle. She is a happily married mother of two daughters, a personal trainer, and a group exercise teacher. We have been in contact for a long time, and I am thrilled she agreed to a short interview for my blog.

• Can you tell me about your eating disorder? Things like when it started, how bad it got, how long it lasted? Also, I know you went through various treatment programs, but when was it that it really clicked for you and you really wanted to change (vs just going through the motions?)

             http://www.bodybuilding.com/fun/transf102.htm  this pretty much says it all!

•  When you were anorexic, did you overexercise? I know some don't include exercise and solely focus on food and restricting, but I am guessing that is not the case for you?  Yes, I taught more aerobics classes than I should have, given how little I was eating.

• Even after you were in recovery, were you a typical cardio bunny? My only cardio has always been the classes I teach, except during competition prep.

• When did lifting come into play? I know for me, that's what sparked my recovery. It let me see food as fuel and I loved the way my body changed. Was it like that for you? Exactly!

• How and when did you start competing? My first comp was in 2005, after 3-4 years of lifting.

• I know w/ competitions, the diets can become really strict and rigid. How did you manage not to take that too far or become too obsessive and revert to more of an ed mentality?  It is such a delicate balance, and my coach has been vigilant in that regard.

• Clearly,competing has worked for you and your psyche, but in general, what do you think about recovering anorexics having the goal to compete? Do you think it's a good idea or is there a certain point of recovery that would make one ready? How did you manage not to fall back into your old behaviors or thoughts?  The old thoughts almost never go away.  There has to be an optimal perspective.  For me, competing is part of the reward for my hard work (truly, the winning physique is most of the reward, and the presentation of it on stage and the trophies are just gravy!)  If one is looking to compete simply for the uber-restrictive diet, believe me just go with the diet and forget about lifting.  But if the goal is to be the best you can be, well, there is so much more to that than the food.  What makes one ready?  It’s very individual. I have learned along my journey that this is by no means a unique paradigm; other women and men have gone from ED to competitive bodybuilding. In your head, you need to be okay with ALL THE FOOD --- and that is very difficult, sometimes more so than the lifting!

• What is your diet like? What's the difference between your on and off season diet? On and off-season both tend to be very clean.  Off-season allows me 2 glasses of wine a week, and a bit more carbs.  My comp-prep is shorter than some others due to the fact that I stay lean all year long, so there’s less to shred down. But during comp prep, carbs start to slowly ease away, as do fats. Protein always stays high, but the portions do get a bit smaller those final few weeks (5-6 oz per meal drop to 4 oz protein).

• What's the one food you go for after a competition?  After I re-hydrate?  My first post-trophy meal is usually something along the lines of what I have been eating, so as not to shock my tummy!  This year I had some rare tuna, steamed veggies, but I also allowed myself some brown rice!!  I do always have some chocolate pretty soon after the comps are over, though!!!

• What is your workout routine like?  Right now I’m on a 3-day split.  Day one is legs, Day 2 is back/biceps, Day 3 is chest/shoulders/triceps.  I do the first 3 days of the week heavy weights/low volume, then take a day off.  The last 3 days of the week repeat those body parts, but diff exercises and low weight/high volume. Then I take another day off.  So,3 on,1 off, allowing me to work each body part twice in a week, both heavy and light weights.

• When did you get your training certification? Do you have a typical type of clientele or do you train people w/ all sorts of goals? Do you have a favorite grp to train? I became certified 3 ½ years ago, by NSCA (National strength and Conditioning Association).  I train all sorts of individuals, ranging in age from 20 to 70+.  My fav client is one who is there to work hard, have fun, and get results!!!

•  I know you teach exercise classes and have cardio built into your routine as well. How do you find the balance between all the cardio and preserving and even gaining muscle? I know a lot of people shun cardio for this reason, but it has clearly worked for you. It is indeed something to be watchful and mindful of, because excess cardio can strip away everything you have worked for in terms of muscle mass! For this reason ,I only teach a certain number of classes a week.

• Tell me about the competitions you've done. I know you just won overall (mazel tov, again!!). Do you have a most memorable moment? Was it your first one?  Yes, there is no doubt that my first comp was the most memorable!  When you step on that stage, you feel beautiful,which is something that is such a gift!!!  I also loved winning a comp on my birthday one year!  Taking 2^nd at Nationals was also unbelievable.  But this last season, 5 first-place trophies, was really outstanding for me especially at the age of 50.

• Did you ever think you'd be thriving this much at 50 or that this is what 50 could look like?  NEVER!!! Honestly I hadn’t expected to live past 39 so each day, each year, and each trophy is a wonderful bonus!

• My motto, and what I have learned, although it's hard for me to do - yet so easy for me to preach - is "more is not better. Better is better." I always want to do more at the gym, but know lengthy workouts are counterproductive. Do you have a training motto or mantra?  “Train smarter, not harder.”

• Do you have any advice for those struggling with or recovering from eating disorders? Y’know, I really try to shy away from that. Well-meaning individuals have through the years tried to say stuff to me, and it just falls on deaf ears until one is ready, truly ready, to embrace a change. Until then, it’s just something with which one must struggle.  Knowing it usually doesn’t disappear totally, I have come to believe that ED is a lot like diabetes…you learn to manage it so you can live the best life you can.

• What advice would you give to those trying to become bodybuilders and who have aspirations of competing? FIND A QUALITY COACH!!!!  This is worth more money than what you spend on supplements, protein powder, gym clothes, anything. Also, recognize that what you do in the gym means nothing if you can’t commit to what you need to be doing in the kitchen.

• Do you have any links to your articles or to where people can find out more about you?  Check out www.worldphysique.com.  On the main home page,look for the box marked “columns”.  Click on it and go to “Improvements”. I write a monthly self-improvement column!

randi morse, randi.morse@gmail.com, newton, ma

Meal plan, take II

I didn't intend on making this post. I want to keep it real and show that I am not a "do as I say, not as I do" type - that I lead a healthy lifestyle. I think it's important for you to know that. To know bits and pieces of my journal and who I am, but I don't want to instill too much of me in the blog (e.g., I thought about taking down some of the stuff, inc the picture, in the laxative entry, but I got a lot of feedback from it, so I kept it in). I want to impart knowledge based on what I've lived through but more so based on what I read. Cutting edge research.

I did, however, get a few emails about my changed meal plan - why, what it consists of, etc. So I will now share that with you.

I always prided myself on being a healthy eater. Having every morsel that enters my mouth having a purpose. Nutrient-density. I was bulking and am into bodybuilding, and for those things (not exclusively, to be sure), macro's matter a lot. That's where the main focus is. But I wasn't like some of them who carry an "IIFYM" (if it fits into your macro's) mentality. Everyone believes in balance, and they'd all find fault, as they should, in a diet devoid of vegetables, but that's not enough for me, and never was. Nutrient-density. But I was increasingly having some cognitive dissonance about my use of protein powder. My vice, as I called it. The main appeal is its convenience factor, and I wasn't even using it for that. I didn't put it in a shaker cup so I could add water whenever and go. And I felt like I wasn't focusing quite enough on antioxidants and phytochemicals. So I either had to change my thinking or change my behavior, and I went with the latter.

So what follows us what I came up with, and I must say, I have never been happier or more confident in my meal plan. There is mixed research on dairy, so some people might not appreciate that, but it works for me.

I also want to note that my meal plan is a little less than this at this point, with being on a hiatus from working out (fractured vertebrae) and being limited in movement in general. I was bulking and now that is on hold and I am maintaining.

Any more questions, just ask.

Meal 1 - baked oats goes green - 40 g oat bran + 15 g wheat bran OR 40 g oats, 1 c spinach, 1 c kale, 1 oz avocado, 2 tbsp blueberry flaxseeds, 1 tbsp psyllium husk, 1 tsp xanthan gum, 1/4 tsp baking power, 1/4 tsp baking soda, cinnamon, ginger, pumpkin pie spice, vanilla extract, 1/2 asian pear (bananas, apples, and mixed berries work well too), 1/2 c canned pumpkin (pure pumpkin, not pumpkin pie mix), 1/2 c unsweetened almond milk, 22 g walnuts (other optional, nutritious add-ins - nut butter (cashew is my personal fave), unsweetened cocoa powder, anything else you can think of. Anything goes with this versatile recipe, Could even add protein powder, if you so desire). To make, preheat oven to 380 degrees. Spray a loaf pan, mix ingredients, bake for ~45 min, and then put on broil for a few to get a nice, crispy crust. Makes a single serving loaf. You'll have to play with the baking time because it can come out like a mushy mess due to the water content of the vegetables.

Here's a picture before it's all mixed and baked (looks prettier this way, but equally as yummy when it's done):

Meal 2 - 2% greek yogurt, 1 1/2 c harvest hodgepodge, 30 g dark chocolate edamame, 3 slices of ezekiel bread

Meal 3 - frozen concoction 1 - 40 g high fiber o's, 1/4 c oatmeal, 30 g pistachios, 1/2 c unsweetened coconut milk, 1/2 c white kidney beans, 3/4 c very cherry blend, cinnamon, ginger, 15 g wasabi wow. I like to make this ahead of time and freeze it, then microwave for about 30 seconds (you'll know when it's ready. You want it to be kind of frozen, but be able to separate pieces) when ready to eat.

Meal 4 - 79 g tofu, 1/4 c black beans, 1/2 c mushrooms or tomatoes or a bell pepper, 1/2 c green beans, 1 c chopped turnip greens with diced turnips, 1 c bok choy and 1 c broccoli, with apple cider vinegar and a lot of spices - ginger, garlic, cayenne pepper, crushed red pepper, curry powder, rosemary, oregano -  and 70 g soba noodles.

Meal 5 - frozen concoction 2 (NB - not mock ice cream. Different consistency): 113 g 1% cottage cheese (greek yogurt and silken tofu work as well, but I prefer the texture of cc), 1 scoop plant protein powder (pea, hemp and rice), 1 tbsp psyllium husk, 1 tsp guar gum, 20 g oat bran, 28 g cashews, 1 large banana, water (could use unsweetened hemp, soy, coconut or almond milk instead of water). I make 3.5 cups (with all ingredients and water included) and freeze for about 2.5 hrs. Freezing time definitely varies according to type and even brand of protein powder used.

randi morse, randi.morse@gmail.com, newton, ma

Do vitamins increase the risk of mortality?

A few weeks ago the Archives of Internal Medicine published a study that used data from the Iowa Women’s Health Study to assess supplements and mortality.

Since then, besides reading the actual article, I have read a dozen articles and news pieces reacting to the study’s results. Some of these came out almost as soon as the article came out making sweeping, sensationalist claims. On one end, some say these results are meaningless, while at the other end, people think we should swear off all supplements for good.

So what exactly was the study that has been creating such a stir and what is the takeaway message?

Jaakko Mursu and other researchers at the University of Minnesota analyzed self-reported nutritional and mineral supplement use of 38,772 postmenopausal women (mean age = 61.6 years at baseline in 1986), with the goal of finding out the relationship between supplement use and total mortality.

The use of 15 supplements – multivitamins, vitamins A, beta-carotene, B6, folic acid, B complex, C, D, and E, iron, calcium, copper, magnesium, selenium, and zinc – were examined in 1986, 1997 and 2004.

Researchers used the Harvard Service Food Frequency questionnaire at baseline and in 2004. The foods on the questionnaire were a compilation of the most commonly eaten foods in 1985.

Murso et al did look at some confounding factors, and also found that in 1986 and similarly in 2004, supplement users had fewer incidences of diabetes, lower blood pressure, were less likely to smoke, had a lower BMI and waist to hip ratio, were less likely to live on a farm, were more educated, were more physically active, were more likely to use hormone replacement therapy, consumed fewer calories and fat and more protein, carbs, polyunsaturated fat, alcohol, whole grains, fruits, and vegetables than did nonusers. In other words, they seemed healthier over all.

Supplement use throughout the years increased dramatically. In 1986, 62.7% of women took at least 1 supplement, 75.1% in 1997, and 85.1% in 2004. I am sure the number is significantly higher now.

Results showed that use of multivitamins, vitamin B6, folic acid, iron, magnesium, zinc and copper were correlated with an increased risk of mortality (2.4% increased rate of death). The association with iron was the greatest, and there was a dose-response relationship was found. For vitamins A, C, D, and E, and selenium and zinc, there was no dose-response relationship, and for vitamins A and D there was no relationship at all. As well, there was an inverse relationship with calcium, with a significantly lower risk of mortality (3.8%), which is especially noteworthy because some prior studies had shown the opposite results.

Iron is serious because it “was consistent across shorter intervals, strengthened with multiple use reports and with increasing age at reported use.” Other papers also said why the iron finding was an important one, such as it is easy to get too much of since foods like cereal are often fortified with it, and there is an often undiagnosed genetic disorder, hemochromatosis, for which too much iron can cause diabetes, liver disease, heart failure and impotence. This disorder affects one in every 200-300 people.

The authors postulate that iron might be implicated because it “catalyze[s] reactions that produce oxidants and thus promote oxidative stress. However, we cannot rule out the possibility that the increase in total mortality rate was caused by illnesses for which use of iron supplements is indicated,” such as anemia, which could be a result of long-term illness, major injury, and/or surgical procedures (among other things).

All vitamins and minerals in excess, though, cause various problems, and different articles explain those further and in-depth.

The researchers did not look at cause of death, so this study does not show any causal relationship between supplements and death, and it would be premature to stop taking supplements. However, supplements are just that: They are meant to supplement a diet that is hopefully well-balanced and micronutrient-rich. We don’t even know the nutritional status of the group studied. Supplements should not be used instead of whole foods, and they shouldn’t be used for preventative measures, but only when nutrition gaps are present. This is a note of caution, however, and even more so now with the recent research on vitamin E and prostate cancer.

randi morse, randi.morse@gmail.com, newton, ma

Glycemic index, glycemic load and illness

First, brief definitions. There are several ways to say it, but basically, glycemic index (GI) measures the effects of carbs on blood sugar levels and is calculated by measuring glucose levels post eating carbs, whereas glycemic load (GL) is similar but takes servings into account, and is figured out by multiplying a food’s GI by the amount of carbs per serving, divided by 100.

There are many sites with GI and GL charts, one of which is: http://www.health.harvard.edu/newsweek/Glycemic_index_and_glycemic_load_for_100_foods.htm

I have never taken either seriously, and we hear more about GI than GL, but the whole thing has always been pretty controversial. I have read a lot more about GI than GL, but always preferred GL, if anything, because I hate that foods like watermelon, something that is healthy and contains more lycopene than tomatoes, is high on the GI index, and thus some people avoid it.

In my mind, there are three main thoughts about GI. 1) Diabetics follow low GI diets to control their diabetes; 2) people choose low GI foods in order to lose weight (to be sure, many have capitalized on this and there are tons of books, diets, and cookbooks based on it); and 3) bodybuilders think it is necessary to have a high GI carb source post-workout (myth).

But besides diabetes, many of us do not think about its function as it relates to overall wellness and illness. So many diseases can be controlled by diet; are GI and GL a part of that?

Barclay et al wanted to find out and performed a meta-analysis of 37 prospective observational studies in the US, Canada, Australia, and some European countries published from January 1981 through March 2007.

They found that diets with a high GI or GL independently increased the risk for type 2 diabetes, heart disease, gallbladder disease, breast cancer, and all diseases combined. The strongest effect was for type 2 diabetes, heart disease, and gallbladder disease. They also found that low GI diets were protective (as protective as diets rich in whole grains and high-fiber foods) against type 2 diabetes, coronary heart disease, and colorectal cancer.

GI seemed to have a greater positive association with the diseases than did GL, which the authors suggest may be a result of the fact that low GI diets can vary more, some being higher in (low gi) carbs and others being lower in carbs. This means that it is not the amount of carbs eaten alone but rather the GI content of those carbs that play a role.

There are so many things we can’t control when it comes to our health, and people can become ill regardless of how they live or eat, but if having a diet that consists primarily of low GI foods can be protective at all, it is, in my opinion, worth considering.

randi morse, randi.morse@gmail.com, newton, ma

A micronutrient-dense diet’s effect on hunger

Nutrient-density is something I live, breathe, sleep, and preach all the time, and will have many blog posts on the benefits of foods rich with micronutrients. Antioxidants and phytochemicals are the spice of life, weight loss, and protection from disease and promotion of wellness and longevity.  One thing I had not considered or read about, however, was the positive effect that switching from a Western diet to one that is high in nutrients would have on hunger.

Dr. Fuhrman and his fellow researchers performed a study based on their own experiences with clients that increasing the micronutrients in one’s diet changes his/her experience of hunger. They talk about “toxic hunger,” which include symptoms such as, lethargy, weakness, cramps, tremors, irritability and headaches, not being real hunger, yet, because they are mistaken as hunger, causing  a person to overeat, leading to obesity. This fake hunger is caused by their sub-optimal diet, one lacking in micronutrients, and, again, it becomes a vicious cycle. The symptoms and discomfort they get from their diet cause them to eat more of the same unhealthy foods. Conversely, eating more greens and plant-rich foods leads long-term weight loss and the absence of such symptoms.

The researchers recruited a sample of 768 subjects who were part of a website hosted by a physician that provides support and information (such as foods that protect against illness and disease and promote weight loss) on eating a more nutrient-dense diet. They created their own measure looking at the physical , emotional and location of hunger. Questions asked  about things like how long and to what degree the subjects had been on the nutrient improved diet, their thoughts and emotions about the diet, their feelings of hunger on their prior and current diets and the location of their hunger.

As far as adherence goes, 76.5% said they stick to the new diet 75-100% of the time, with 12.1% having been on the diet for more than 5 years.

The majority of subjects felt a significant change in their experience of hunger (losing the “toxic hunger,” experiencing hunger in a different location, and feeling less discomfort) as well as an emotional change.

Like any changes to diet (such as fiber or caffeine intake, even), there is an adjustment period. It is well worth it for health – e.g., decreased blood pressure, cholesterol, fasting glucose, and protection against cancer and heart disease – but getting through that withdrawal period is an issue. These people were on a website and were proactively seeking out ways to change their behaviors, but how do others follow in their suit?

Bottom line: “it is not simply the caloric content but more importantly, the micronutrient density of a diet that influences the experience of hunger. It appears that a high nutrient dense diet, after an initial phase of adjustment during which a person experiences ‘toxic hunger’ due to withdrawal from pro-inflammatory foods, can result in a sustainable eating pattern that leads to weight loss and improved health.”

Throughout reading the study, I kept saying to myself (and jotting in the margins) something they did finally note as a limitation to the study: that they did not assess subjects’ previous diets. They made the assumption that they were overeating and doing so on a lot of processed foods and empty calories. I do not think that is fair. And while they did not mention this as a limitation, I think previous and current caloric and macronutrient intake would have been advantageous to know. For example, what were the differences in calories? How much did the grams of each macro and ratio of them change? Things like that alone can affect hunger, satiety, and mood.

randi morse, randi.morse@gmail.com, newton, ma

Does excess body fat in 75 year olds buffer mortality rates and increase life expectancy?

Previous studies have suggested that this is the case, but those studies were incomplete, as they did not take into account a person’s weight change over time or how these changes affect life expectancy, but rather just looked at one baseline measure.

This study looked at 29 years of follow-up in which mortality outcomes were assessed as well, significantly longer than the 19 years or less in previous studies.

Subjects were 6,030 Seventh-day Adventists, a unique population because of their lifestyle habits. They were all non-smokers, drink alcohol sparingly, do not eat as much meat as is in the standard American diet, and work out regularly. None had a major chronic disease, and they only looked at those whose weights were stable in case they had weight loss due to a medical condition, affecting the reason for the cause of death.

Results included a gender difference, such that men had a greater risk of mortality with a BMI of 22.3 (3.7 year shorter life expectancy), while women did not have this risk until they had a BMI of 27.4 (2.1 year shorter life expectancy).

It should be noted that a healthy BMI is between 18.5 and 24.9, whereas 25-29.9 is overweight, and 30+, obese.

The researchers are not concluding that being overweight is protective for older women but that they are less sensitive to increased mortality rates with extra weight than are men.

The authors suggest that a potential reason for the gender difference is that “body fat is the primary source of estrogen in post-menopausal females, and a minimum level of estrogen in those years can be protective against heart disease and hip fractures.”

More research is clearly indicated.  

randi morse, randi.morse@gmail.com, newton, ma

If you first eat with your eyes...

...then healthy never tasted so good.

This is my new baked oats, called baked oats goes green, before it's all mixed and baked.

1/2 c oats or 1/3 c oat bran + 1/4 c wheat bran
1 tbsp psyllium husk
2 tbsp blueberry flaxseed
1/2 asian pear
1 oz avocado
2 c chopped spinach
cinnamon
ginger
pumpkin pie spice
1/2 c pumpkin (pure pumpkin, not pumpkin pie mix)
1/2 c eggbeaters
1 tsp xanthan gum
baking soda
baking power

Might sound like an odd combination, but it's great. Baking time is about double of the baked oats on crack. Will also depend on if you use fresh or frozen spunach (water content).

I decided to make some changes to my meal plan, with getting rid of the protein powder in favor of more greens and veggies and beans being a major one. Want every single thing I put in my mouth to serve me well. To be a super food.

randi morse, randi.morse@gmail.com, newton, ma

Exogenous health cues lead people to choose healthier foods

I recently read an article in The Journal of Neuroscience titled “Focusing Attention on the Health Aspects of Foods Changes Value  Signals in vmPFC and Improves Dietary Choice.”

It contains a lot of science, obviously, and a lot of fMRI work, which I won’t discuss. Some people don’t think science is too sexy and I don’t want anyone to just skip the post, so I will just talk about the behavioral aspects and findings.

People make food decisions by assigning values to short-term and long-term consequences, including things like taste, healthiness, size, and packaging for foods.

Researchers were interested in whether extrinsic cues that ask participants to pay attention to the health of a given food affect their food choices (i.e., do they in fact pick the healthier options), particularly in non-self controllers, as self-controllers do this intrinsically. With food, self-control is often an issue and they wanted to see if manipulating attention could improve decision-making.

Part of why self-control is such an issue may be “a tendency of the valuation circuitry to overweight short-term (e.g., taste) relative to long-term features (e.g., healthiness).

33 subjects who were not dieting or had any dietary restrictions rated and made decisions on a 4 point scale (Strong No, No, Yes, and Strong Yes) for 180 foods for which they were shown pictures. Junk foods and healthy foods were included.

That they were not trying to lose weight is important. I wonder if BMI would have been too, although I’m not sure why I think this might be useful information. It would have certainly been more relevant than the fact that they were right-handed, at least. It also would have been nice to know what people’s eating habits were like beforehand, if that was possible, as well as if they had recently or ever dieted or had self-imposed dietary restrictions.

They were asked to make decisions under 3 different conditions: 1) being asked to consider health before choosing; 2) being asked to consider taste before choosing; and 3) being asked to consider whatever features came to mind.

They were also told to, regardless of the condition, choose the food they preferred.

Subjects did in fact make healthier choices with the aid of extrinsic cues.

More specifically, in the health condition, subjects responded more to the health of the food than did the neutral condition and less responsive to the taste of the food. In the taste condition, they cared less about the health than in the neutral condition, but were not significantly more responsive to the taste. There were no differences in the choices of food in this condition, which the authors attributed to the fact that since subjects weren’t dieting, maybe they already highly weighted taste in the neutral condition, making the taste cue not matter, and again, makes me wish their dietary habits and food choices prior to the study were known.

The results suggest that “there is room for health attention cues to increase health weighting in the computation of stimuli” and that “a natural way to exercise self-control is to modulate value signals so that [people] properly weight long-term considerations such as health.” Further, this is evidence that exogenously directing attention to a specific feature, like health, can increase its relative weighting when deciding on values which are made at every point up until the decision is made.

The only thing I will say about the fMRI aspect is that when health cues were given, there was increased activity in two parts of the brain that are physically close to those involved in self-control in people who are dieting, and these parts of the brain also affect cognitive control, memory, and emotion recognition.

randi morse, randi.morse@gmail.com, newton, ma

fit2fat2fit

By now I am sure many of you, like I, am following fit2fat2fit.com. If you haven't been, it's a blog by a NASM-certified personal trainer who was obsessed with fitness and wanted to better understand his clients journey's, so he chose to spend six months eating crap, and a lot of it, and not working out, and then, starting next month, he will spend six months losing the weight.

I am wondering what others' thoughts are.

This reminds me of a much more minor thing that a new trainer at the gym was telling me. That he had tried hydroxycut in the past, largely because he knew clients would ask him about it and he wanted to have first-hand knowledge. Oy!

I get the premise of fit to fat to fit, I really do.

I think my experience with anorexia has made me better suited to help others (be it anorexics, recovering anorexics, those needing help with nutrition or wanting to seethe impact and importance of weight lifting, and just people trying to be well and healthy in general). However, does that mean I would ever purposefully have an eating disorder? Of course not. Nor do I think it is necessary to have gone through the experience in order to have enough knowledge and understanding to help. You can learn through what your clients tell you, their experiences, what you have witnessed, and what you have read and studied.

While not starting out overweight or unhealthy, it takes a lot mentally and physically to go from average to where he was in the beginning. His thinking, training and eating must have all made a leap. You don't come out of the womb with such passion, drive and focus.

Further, he had the addiction from the other end (he says he was "obsessed"), so I think that puts him in a better position to help than he realizes.

He also even says he has had great success with his clients (he says meal planning and training, so I really hope he has some sort of nutrition degree or certification), making this all the more unnecessary.

His goal is a good one: "to inspire people to get fit, teach them how to do it and give them hope that it IS possible to get fit and stay fit. [He] want[s] to share [his] comprehensive fitness knowledge with [his] followers so that they can know how to lose weight successfully, even though for many it’s going to be a struggle. People that are overweight have to overcome both physical and emotional barriers when it comes to losing weight."

He sounds like a good guy, assuming he's not doing it for the media attention he has received. He sounds sincere. But the whole plan also sounds so dangerous.

First, if you're going to gain all this fat, you can eat at a more reasonable surplus (and gain less) or at least on foods that nourish your body. You can eat at a surplus on healthy foods and still pack on the pounds. You don't need to stuff yourself with tons of unprocessed crap and have Man v Food style challenges. He would still gain the fat he's looking to gain, but would at least protect his health some. But, as I've read through the blog, he has developed certain cravings, and I guess if he really wants to experience what overweight people experience, he would need to do this in order to 'suffer' more when trying to get the weight off.

But it also seems pointless because he really still is obsessed with being fit, not to mention he gave himself a time limit, so he's approaching weight loss and exercise at a totally different level than any of his clients would be.

70 lbs in 23 weeks.

randi morse, randi.morse@gmail.com, newton, ma

Osteoporosis rates increasing in other nations

Sometimes I find articles at the perfect time. Between my blog entry on osteoporosis and now, which was not very long ago, I have fractured two more vertebrae in my neck, making a total of six, none of which are healing. I don’t want this to be about me, but did want to share that. Please take all the necessary precautions to prevent osteoporosis, and reread the blog entry. 

Osteoporosis-related fractures are quite painful and can greatly affect one’s quality of life. Hip fractures are especially common in older women with osteoporosis, which is of heightened importance because they increase the risk of death.

Researchers at the American University of Beirut produced a report on October 22 showing that osteoporsis is becoming more and more of a problem throughout the Middle East and parts of Africa.

‘The Middle East & Africa Regional Audit’ studied the epidemiology, costs, and burden associated with osteoporosis in 17 countries in the Middle East, Africa and Turkey in individual countries and across the whole area.

The results did not bode well for people in these regions.

There is barely any epidemiological research in these areas on osteoporosis and fracture rates, which needs to change, as does the access to DXA technology, care, education and prevention.

Vitamin D deficiency and lack of calcium also come into play. Vitamin D is cheap (certainly much, much cheaper than dealing with the results of osteoporosis) and an important factor in helping prevent fractures.

The Middle East, Africa and Turkey are looking at significant increases in fractures because of the reasons listed above. For example, it is suspected that by 2050, the number of hip fractures in people over 50 in Lebanon, Jordan, and Syria will quadruple.

Without changes and by continuing to put osteoporosis on the backburner to other diseases, these numbers will only increase as time goes on.

randi morse, randi.morse@gmail.com, newton, ma

Kleiner's Essential Muscle-building formula for women

Before I became a trainer, but was interested in fitness and nutrition, I read a book called Power Eating, Third Edition (Human Kinetics, 2007) by Dr. Susan Kleiner, PhD, RD, FACN, CNS, FISSN. The degrees and certifications are impressive, as is she. You can visit her website, learn more about her and what she does, and check out her blod at:  http://drskleiner.com/ I strongly suggest you do so.


I actually read Power Eating when it first came out, then reread it for CEU's when I became a trainer. A 4th editition is in the works, and  I will read that too. It will have updated research and information, which I am always after, and will also contain new meal plans and recipes. I have currently been rereading what I underlined in the current version and found a recipe I used to make.
When I used to make protein shakes, I was all sorts of creative. I'd add combinations of things like pumpkin, sweet potato, avocado, greek yogurt, oats, peanut flour, nut butter, berries, banana, diced pears, lf chocolate milk, etc. And as you may know by now, I'm not into recipes. I like to come up w/ my own concoctions.

But I did try a few of Dr. Kleiner's, one of which is:

Kleiner's Essential Muscle-building formula for women**

1 cup nonfat milk
1/4 cup calcium-fortified orange juice
1/4 cup frozen strawberries
14 g isolated whey protein powder
1 tsp omega-3 brain boost powder*

Blend until smooth.

*available at http://www.omega3powder.com/
** Printed with Dr. Kleiner's permission

I did buy the omega3powder because at that time I hadn't found all the foods with omega-3's that I now know and love.But then I omitted the powder and added t joe's blueberry flaxseeds. I would also use mixed berries instead of strawberries and unsweetened hemp or almond milk, and depending on how much milk I'd use, I sometimes would add more protein powder.

I can't help it, I put my own twist on everything.

Enjoy!

randi morse, randi.morse@gmail.com, newton, ma

Diet myths

I am on Livestrong’s mailing list (I use thedailyplate*), but never read what they send me. I just delete. I get way too much mail. I shouldn’t do this because it’s all about diet and exercise, the things I am passionate about and read about all day, but I always assumed the articles would be junk.

The title of this specific article, however, immediately caught my attention: “The most shocking diet myths.” I have to admit, I thought it would be crap, but to the contrary, it’s awesome. First, all the myths are so, so commonplace and so ingrained in people’s brains that they don’t question them or necessarily give a second thought to current research regarding them. Also, they brilliantly used two of the top experts in sports nutrition and exercise, Emma-Leigh Syncott and Alan Aragon. No, this article would not be a joke.

• Eat Regularly and Boost Your Metabolism

People commonly think you have to eat every 2-3 hours to rev up your metabolism. False. No research supports this and “[t]he energy it takes to break down food is directly proportional to the amount of calories in the meal.” While not mentioned here, it’s even possible that eating small, frequent meals is somewhat hurtful because digestive systems, according to Dr. Fuhrman, need to rest to optimally digest and then burn off the food. Plus, in terms of health, he suggests that when our bodies are constantly digesting food they aren't able to rid themselves of toxins. My own opinion is that do what works for you in terms of your hunger and satiety levels, your schedule, your personal preference, etc.

• "Clean Foods" Make You Lose Weight Faster

I personally have no problem with the term “clean eating,” although heaps of people, excluding Tosca Reno and all her devotees, do. I think it makes the point clear, so for that reason alone, I couldn’t care less about people using it (btw, when people talk about "clean bulks," that refers to the caloric surplus and not the types of foods). In any case, the specific foods you eat do not affect your body composition. Your physique and weight loss goals are not thwarted by eating less-than-healthy food. It’s all about calories in vs calories out. It’s that simple. That is not true for eating for health or performance, of course, but for physique goals, it’s about cals and macro’s. So much so that you can easily gain weight by eating only “clean” foods if you are not eating at a caloric deficit.

• You Can Only Digest 30 Grams of Protein Per Meal

People believe this without even knowing why they believe it. It’s so-called common knowledge, yet it’s wrong. There was a study showing “muscle protein synthesis around a 20 to 30 gram dose of protein. However, this has nothing to do with the rate of digestion of protein.” Total protein in a day matters, but not in a given meal.

• Fat Makes You Fat

I will probably be saying this until I die. Dietary fat does not equal body fat. Eat at least .4-.5 g/lb for optimum health and performance. Some examples of healthy fats include seeds, nuts, nut butter, fatty fish, avocado, the yolks of eggs, and coconut or olive oil.

• Night Eating Makes you Fat

Your body does not care when you eat. Once again, it’s about calories in vs calories out, and not timing of meals. If night eating made you fat, I’d be obese. My most caloric meal of the day is my pre-bed meal.

• Don't Eat Carbs at Night

I think we debunked this the other day when we saw that overweight people who ate carbs at dinner lost more weight than those who only ate carbs earlier in the day, but also, again, it’s just about total calories. Syncott even says that eating at night, including carbs, actually can help with weight loss by preserving lean muscle mass and promoting hormones involved in fat loss. I've also read anecdotal evidence several times that eating popcorn before bed helps people sleep. And I know people who swear by a nice bowl of oatmeal before bed.

• Calories Don't Count

Nothing overrides the fact that calories matter.

• Carbohydrates Are Fattening

I never understood why some people are so carb-phobic, but I see and hear it all the time. You’re better off staying away from processed carbs, but carbs are fine and even beneficial. Don’t fear carbs. They won’t make you fat unless you go over your caloric needs, but that is the case with any macro or food.

• Diet Sodas Are Fattening

Many people think the artificial sweeteners trick your body and make you crave sweets and store fat, but there is no research supporting this. If you feel this is true for you, it’s probably just a mental thing. However, because colas are not good for you or your bones, it’s not a bad idea to avoid them or drink sparingly anyway.

• Choosing Low GI Carbohydrates is Essential for Losing Fat

I hate all the GI and GL stuff. Some really healthy foods have a high GI content, but that doesn’t mean we should avoid them or that they’ll make us fat. Aragon recommends focusing instead on "the calories, nutrition and the amount of processing involved in making a food.” Focusing on GI is something that I think will be around for a while, unfortunately.

• Any "White" Food Will Make You Fat

First, no one food or food group will make you fat. I generally stay away from most white foods because they often are devoid of nutritional value, but I am fine with potatoes, even though they are white and many avoid them. Potatoes are good for you. In any case, nutritional value of a food does not make a difference in terms of weight loss. And any food is fine in moderation anyway.

• The Paleolithic Diet is Superior for Health

I never really understood the appeal w/ paleo, keto, or other common bb'er diets. I didn't know a lot of non-bb'ers knew abt and followed a paleo diet. It can, of course, work, but that doesn't mean you ought or need to follow it. In my opinion, if you're going to follow any "diet," especially for health reasons, have it be the mediterranean. So much research supporting positive health benefits. But, really, just go with something you're likely to follow and with which you won't feel deprived.

• Weight Loss Supplements Work

I hate that fat burners and thermogenics exist, and so, so many people take them. I also hate when fitness magazines have ads for them on every other page. They almost always have side-effects and are not worth the money. There are no quick fixes, and these don't even give you an edge.

• Dairy Makes You Fat

So many bb'ers think this. Or maybe not that it'll make you fat, per se, but that it should be avoided. Do people not remember all those studies years ago that showed that people who ate a certain number of servings of dairy a day actually lost weight? Not just weight, but abdominal fat, which is the worst kind of fat. "[R]esearchers from the University of Tennessee found that dairy might help the loss of belly fat when you’re on a diet." Some dairy foods are caloric, so that's the only thing to watch out for. I have 2 servings of light cheese, 1 serving of greek yogurt, and 1 serving of cottage cheese a day. I don't particularly like full fat dairy (i.e., I don't think it's the healthiest) but I do usually get 2 percent. Also, a lot of people who love cheese really only appreciate full fat cheese and often a small amount will do.

• Protein Shakes Make You Bulky

Some people won't drink protein shakes because they think they'll get "bulky" and others do take them because they think it'll allow them to gain muscle. There are two trainers at my gym who fall into the latter camp. Annoys me to no end. Protein powder is just protein. It's an easy, convenient, portable way to get protein in. I also love the taste, esp in yummy concoctions. Some people don't like them, and if you're one of those people, don't drink them! Whey isn't necessary pre or post workout, nor is casein before bed. In any case, again, there's nothing magical about it. Most contain 100-120 cals and around 20-25 g protein. So have protein powder or have protein-rich foods. Either works. To gain mass, you have to eat at a surplus and lift heavy, and it is not easy at all and certainly not attained because of protein powder. And, of course, a lot of people who fear it'll make them bulky are women, for whom it is even harder to gain muscle and for whom don't have it in our makeup to be that way.

• Protein Bars Are Healthy

Protein bars are candy bars with protein, in my opinion, and contain way too many ingredients. Read the ingredients. Do you know what all those things are? They often contain a lot of sugar, but I dislike the low or no sugar ones as well. I don't like bars at all. The only ones I'd consider are quest bars and larabars (the latter isn't a protein bar, and there actually great sites with recipes to make your own, which is always best). I used to eat gnu bars (fiber) but won't even eat them anymore. Eat real food, or if you want a protein bar, make your own. There are millions of recipes online.

• 
  You Need to Cut Your Sodium to Help Heart Health

Salt is necessary to maintain your blood pressure. If you work out heavily, you need even more sodium. The only problem is that people generally get way too much without realizing it. If you increase your potassium intake, you can help offset having too much sodium. That is why, for example, when people are bloated and holding water weight from a big chinese meal or something, people are told to have potassium-rich foods. Regardless, the concerns about sodium and heart health are overstated. "The only people who are really at risk are those with dangerously high blood pressure." I still would, however, pay attention to the amount of sodium you're getting from take-out, processed and canned foods.

• You Need to Eat Immediately After a Workout

This is a tough one for me to swallow, for some reason. I have read a lot of current research debunking the magical 30-60 min postworkout window, yet I still feel the need to fuel myself right after I work out. It works out fine because I am ravenous after a tough lifting session (typically my meal 3 is what I eat pwo), but I would be lying if I said I didn't also feel like it's beneficial. This is the only food myth that I really can't get over, even though I've read tons, including a lot by Aragon, that say it's totally unnecessary. The livestrong piece says that while there is research that shows that protein synthesis is greatest at 1-3 hours pwo (so not even the 30-60 min I have in my head, and if I'm going to be honest, I go for 15 min), those studies were conducted on people who trained fasted. So if you pay attention to preworkout nutrition and getting enough protein then, you're good to go.

• Protein is Dangerous for Your Kidneys

There is no research to back this up, and it's often recommended to eat 1-1.5 g protein / lean body weight (although many do suggest less, like .8 g / kg), and people have no problem with this whatsoever. I will say, though, that when you consume a lot of protein, I think it's important to drink a lot of fluids and to get enough of the other macro's, especially fat. The article says, "while eating protein can increase the amount of blood your kidneys filter that doesn’t mean it strains your normal functioning. In fact, studies have proven that eating more than 1 gram per pound of body-weight causes no damage or disruption of normal functioning."

• High Fructose Sugar is Worse Than Regular Sugar

To me, they're both the same, and "(f)rom a chemical structure standpoint, high fructose corn syrup (HFCS) is nearly identical to table sugar" and there is no difference on hunger, fullness the amount of calories you eat. I stay away from both, but I also never use artificial sweeteners, although I do get some in my protein powder (i.e., I don't get the natural kind) and am fine with that. I also am not used to sweet things, so it's a nonissue. I am fine with just adding cinnamon and other spices. If I were to sweeten something, I would pick honey, a food with health benefits.

*I think livestrong, dailyburn, and all those sites are terrific for finding out nutritional info and tracking and recording cals and macro's, but they are notorously bad for figuring out your caloric needs, no matter how much information they ask you to enter. So don't trust them at all for that. If you really want to figure out your caloric needs, try the Mifflin St Jeor calculation. I also wouldn't pay attention to the calories burned through various exercises.

randi morse, randi.morse@gmail.com, newton, ma

Quote #2

"I'm one workout away from a good mood," Valerie Waters

randi morse, randi.morse@gmail.com, newton, ma

Orthorexia

Disordered eating can take many forms, whether it’s classified in the DSM as an actual eating disorder or not (could be considered ED-NOS, but that doesn’t make it any less valid or harmful).

In 1997, Steven Bratman coined the term orthorexia nervosa, which means “correct appetite/diet.” He has said it is "a disease disguised as a virtue.”

Some people have doubted this disorder, but I consider it very real.

It’s compared to anorexia nervosa, “without appetite,” but while the two disorders can result with similar consequences and both have obsessive compulsive components to them, the mentality behind them is quite different, although there are also overlapping issues as well.

Whereas anorexia is, on the surface, about weight and being thin, orthorexia is an extreme fixation on what a person considers to be healthy eating. Righteous eating. While this might not sound like a problem, anything that is extreme can be and usually is unhealthy, especially in  this case where the effects often cause eliminating food groups, causing malnutrition, emaciation, and sometimes death.

What foods an orthorexic deems unhealthy and feels the need to eliminate vary from person to person, but some examples include foods containing fats, preservatives, or additives, or things like meat. Really, anything. Sometimes s/he feels the need to only eat organic or raw foods or foods that have been prepared a certain way. Anything to feel pure.

One thing I read said, “[e]ventually food choices become so restrictive, with both variety and calories, that health suffers – an ironic twist for aperson so completely dedicated to healthy eating.”

From what I have read and understand, orthorexia can stem from a recent illness (e.g., I read a case that started with an asthma diagnosis) or an innocent desire to lose weight or lead a healthier lifestyle. I think, however, that it can also be sparked by a warped recovery from anorexia or bulimia, where one is no longer focused on weight, although losing might be an outcome and the person might be happy about that, and might be okay with eating enough calories and not be trying to lse, but focuses solely on subjectively healthy foods as another way to control eating, have that be a main focus and distraction, and use it as a way to feel superior, again, thru food. The same amount of time spent thinking about food and all the issues surrounding it are completely comparable. Maybe that wouldn’t be a true version of orthorexia, but in my mind, pretty close and something worth looking at. And, it should be noted, that some suggest that orthorexia could lead to anorexia. I could see this happening with the restrictive subtype but the binge/purge subtype as well. Orthorexics often do self-punish if they eat badly, and when people “mess up” and eat something unhealthy, it could easily spiral; further,binging could happen as a result of malnutrition. As well, a lot of the proposed personality traits seen in anorexia and orthorexia are the same.

There are questionnaires similar to “typical” eating disorder questionnaires that help determine whether a person suffers from this form of disordered eating, including two that Bratman uses: “Do you care more about the virtue of what you eat than the pleasure you receive from eating it” and “Does your diet socially isolate you?” Other questions seem even more like questionnaires used as a self-test for anorexia:

• ·         Are you spending more than three hours a day thinking about healthy food?
• ·         Are you planning tomorrow's menu today?
• ·         Is the virtue you feel about what you eat more important than the pleasure you receive from eating it?
• ·         Has the quality of your life decreased as the quality of your diet increased?
• ·         Have you become stricter with yourself?
• ·         Does your self-esteem get a boost from eating healthy? Do you look down on others who don't eat this way?
• ·         Do you skip foods you once enjoyed in order to eat the "right" foods?
• ·         Does your diet make it difficult for you to eat anywhere but at home, distancing you from friends and family?
• ·         Do you feel guilt or self-loathing when you stray from your diet?
• ·         When you eat the way you're supposed to, do you feel in total control?

Treatment can be difficult. Part of it involves trying to get the person to eat more spontaneously or intuitively, but that is not easy, especially when beliefs become ingrained in a person’s head and/or s/he doesn’t feel like help is necessary because s/he doesn’t seeing the  eating/behaviors as bad and thinks eating “normally” would be bad.

randi morse, randi.morse@gmail.com, newton, ma

Lumberjack squat

Squats are the all-time best exercise and one for which people tend to have a love/hate relationship because they can completely exhaust you and make you feel a bit pukey, but in such a great way, and there is absolutely nothing better than the feeling after a good legs workout. There is no drug that can touch that feeling.

There are many varieties of squats, but my current favorite is the lumberjack squat. Intertestingly, I have never seen anyone else at any of the gyms I've belonged to do it, and I have guys asking me about it all the time. Anyone know why it's not commonly seen/done or does anyone else do them?

It's really quite simple.

Put a towel against the wall, and one end of an olympic bar against the towel. Load your weight on the opposite side. Grasp the end with the plates in both hands, starting at chin level. With your feet a little more than shoulder-width apart, chest out and lower back arched, and squat down as low as you can go, ideally with your elbows between your knees. Push up with your weight on your heels. You want to keep the barbell in the same position, unless you do a squat and press, which I typically do and can be seen here:

You can also vary it by squatting down, coming back only half way up, squatting all the way down again, and then bringing it all the way up. Any time I do anything like that, it reminds me of 21s, which is another exercise I love. Doing this version kills me in the best of ways.

randi morse, randi.morse@gmail.com, newton, ma