The culture of fat

A few months ago I decided I wanted to get back on the saddle of a bike. I loved horseback riding when I was a child. For me, the advantage of riding as an adult is that I don’t have to walk for exercise. I know. It sounds weird, but I have a lot of pain in my lower back that extends down to my left leg. Riding a bike, for some reason, doesn’t hurt and walking does. My main goal was to be able to cover a considerable distance along the Bosque Trail in Albuquerque. Today I achieved that goal with a 10 mile ride! As I rode down the beautiful trail, praying no one did something stupid like drop a cigarette because the fire danger is at an all time high, I noticed something interesting about the other people moving along the trail: we shared a search for become healthier beings. There was the old man shuffling down the path steadily as he clutched a ski pole in each hand for balance, the new mom pushing the stroller with two toddlers trailing behind, the recumbent bike for two with what looked like a mother ( 80’s)/son (60’s) enjoying a day outdoors, the walkers, runners and skaters of various sizes and shapes and of course the Lance Armstrong type professional cyclists buzzing around and among those of us who couldn’t match their rhythm.

Modern media does a great job of projecting us as a culture of fat, lazy, gluttonous people. What I saw on that road told me otherwise. Sometimes we can be too lenient, but we are living in a time where there is a lot of pressure to succeed no matter what the cost. The competition is high. Working hours are long. Sleep is expendable and there is little time for food preparation. We tend to eat on the run, either between meetings or after work, trying to get the kids to their next activity.

Yes, fast food, including convenience, processed, and takeout, has become a way of life for many. Unfortunately, with those types of foods come a lot of preservatives, hydrogenated oils, high-fat, high-carbohydrate, and high-sodium ingredients. These are the demons that contribute to weight gain, high cholesterol, and high blood pressure. Because we are an adaptable society, food producers have adapted their products to meet the perceived needs of our fast-paced world. The truth is that we cannot fight weight gain without changing our eating habits. It doesn’t matter if you ride into the Forest, only to find yourself chowing down on high-calorie food when you’re done.

What is the solution? Become an informed consumer! Learn about food. Find out which ingredients are better than others. You can still buy convenience foods, but read labels and pay attention to serving size, ingredients, and calories. Just because you eat a salad for lunch doesn’t mean it’s healthy. If you slather it with a rich and creamy dressing, you might as well eat a large slice of pizza with extra cheese! One of the most helpful things I do is keep a food diary. Thank goodness we live in a technological age that makes all of this so much easier. I downloaded an app for my iPhone called MyFitnessPal that allows me to enter my meals, snacks, and exercise. It helps me keep track of calories as well as other nutritional information. It also allows me to see my weight loss progress and share it with friends who also use the app. If you don’t have an iPhone, no problem. You can also access the same software online as http://www.myfitnesspal.com. Another valuable app that I use is called Restaurant Nutrition. This app can have a fairly comprehensive list of nutritional information for most franchised restaurant and fast food chains. It is possible to go out to eat. Just do your homework first.

Let me wrap up with some food tips I’ve learned over the past few months.

-Fiber-rich foods help you feel full longer (eg, oatmeal, whole grains, vegetables, nuts, etc.)

-Keep your blood sugar steady: Plan a mid-morning and mid-afternoon snack that’s high in fiber and low in sugar (granola bars that don’t contain high-fructose corn syrup are great)

-Drink a lot of water. Your cells need water to help them burn fat efficiently!

-If you eat well, you can eat more. A healthy diet is not about eating what you want in moderation. It’s about eating the right kinds of foods that provide you with the maximum amount of nutrition and energy.

-Get plenty of rest. We are the most vulnerable when we feel tired and stressed. We are also the least productive.