Learning To Love Your Body

One of the things women seem to have the hardest time with is loving their bodies. We beat ourselves up, always finding something to criticize or be unhappy with. I have one friend who is constantly dieting and beating herself up if she slips up and eats a cookie one day. She doesn’t need to lose weight, but she is so afraid of gaining weight that she gives herself a huge guilt trip over every little thing.

I think she’s beautiful, but she finds a million tiny things to pick apart and feel bad about.

Unfortunately, my friend is just one example. The vast majority of women are unhappy with their bodies for one reason or another. Did you know that only 4% of women around the world believe they are beautiful? I don’t know about you, but I look around me every day and I see far more beautiful people than four percent.

Do you think you are beautiful? I'm still working on it, but I'm believing myself a little more every day.

When will we free ourselves from these oppressing standards of "beauty?"
Image: Shutterstock

The problem is that we are holding ourselves to unrealistic standards of beauty, and many women lack the self-confidence to believe in themselves and their beauty. 

Late last month, the New York Presbyterian/Weill Cornell Medical Center held a spring luncheon to benefit the hospital’s Department of Obstetrics and Gynecology. The luncheon was attended by New York “it” girls like Lauren Santo Domingo, Sofía Sanchez Barrenechea, and Fabiola Beracasa and hosted a panel discussion called “Mirror, Mirror on the Wall: A Conversation About Beauty and Self Image.”

The panel conversation included Dr. Gail Saltz and Dr. Amy Wechsler. “Today’s women are under extraordinary pressure to look physically beautiful and physically young in a way that, frankly, is inconsistent with real life,” said Saltz. “And they’re supposed to look that way while being the superwoman mom who takes care of her family and has a great career.”

So how do we, as women, start treating ourselves better?

In an interview with TODAY, Saltz said it all starts with loving your body—even if it isn’t perfect (whose is?). The trick is everything in moderation. “Rather than starving and exercising like mad I advocate eating sensibly and in a healthy way,” she says, “and learning new skills that are physical, yet suit your personality.”

Essentially, everyone is different. Yes, we all should be active, but it should be in a way we enjoy—why kill yourself doing exercise you hate every day? If running isn’t your thing, try something else, like yoga, dancing, golf, tennis, rock climbing, hiking, or any number of things.

“Spend a day adding up how many minutes you spend criticizing yourself and then ask yourself if there is some other way you would rather be spending that time,” Saltz advises.

What could you do with your extra time?

Gwyneth Paltrow Health Scares: A Good Reminder For Us

People today have plenty of health problems that they know about. But there are plenty more they don’t know about, too. Not to sound cynical, but it’s true. We tend, as a society, to go to the doctor mostly when we’re sick. We assume things are all good until something comes up and gets serious enough to have us worried. And really, that’s probably not a good plan overall.

Gwyneth Paltrow had a stroke scare and suffered a miscarriage.

Image: DFree / Shutterstock.com 

It’s a big part of the reason I (and I assume many of you) try to keep up on eating healthy and exercising regularly. What we put into our bodies and how much physical activity we get are the biggest factors in determining our health. But there are also things under the surface that we can’t necessarily see on our own.

Gwyneth Paltrow recently opened up about her past health problems that have led her to make some major lifestyle changes. The actress, an Academy Award winner, is the mother of two and has always looked slim yet healthy. But after she suffered both a miscarriage and a stroke scare, she discovered she had several health problems.

She was in her London home when she “lost control of her right hand and suffered a blinding pain in her head that was so extreme she thought she was having a stroke.” It turned out to be a combination of a massive migraine and a panic attack, but going to the doctor revealed several other problems.

“I was vitamin-D deficient, I had [anemia], I had thyroid issues, my liver was congested, I had hormonal imbalances and a benign [tumor] on my ovary that had to be removed. I mean, it was crazy,” she said. “I knew it was time for a change.”

Your body is your most priceless possession. Take care of it.
Image from motivationblog.org

It feels like a bit of a wake-up call. If someone who can afford all the doctors in the world, who has infinite access to services to monitor her health, wasn’t aware of all those problems, what must it be like for the rest of us?

Gwyneth’s experience motivated her to adopt an elimination diet, which eliminates all foods that have potentially adverse affects on the body. I’m not saying everyone should do so, but I think there’s an important lesson to take from Gwyneth Paltrow’s story. It’s so important to be aware of and actively take part in our own health—because if we don’t, then we risk letting dangers go unchecked.

You only get one body, and it’s your permanent home. Take care of it.

Mediterranean Diet Craze

The Mediterranean Diet calls for plenty of
fruits and veggies every day.
Image: Shutterstock

It seems like all I’ve been reading about in the past few days are the Oscars and the Mediterranean diet. I didn’t watch the Oscars, but I’ll admit I jealously perused all the gorgeous gowns afterwards. And of course once I was done with that, I could move on to reading about the Mediterranean diet.

Of course, I’d heard of it before, but I had never looked into the specifics. Now it’s all the craze. That’s because a recent study confirmed that eating a Mediterranean diet can help reduce the risk of developing heart disease. A survey of about 1.5 million healthy adults showed that those who ate Mediterranean diets had a reduced incidence of not just heart disease, but also cancer, cancer mortality, Parkinson’s and Alzheimer’s diseases.

These are the key components of the Mediterranean diet, according to the Mayo Clinic (information taken directly from their site):

The Mediterranean Hierarchy
Image from diet-blog.com

• Getting plenty of exercise
• Eating primarily plant-based foods, such as fruits and vegetables, whole grains, legumes and nuts
• Replacing butter with healthy fats such as olive oil and canola oil
• Using herbs and spices instead of salt to flavor foods
• Limiting red meat to no more than a few times a month
• Eating fish and poultry at least twice a week
• Drinking red wine in moderation (optional)

Part of what makes the diet so great is that it is very low in LDL cholesterol, which we call “bad” cholesterol. It also has a good amount of healthy fats in it, which come mostly from nuts and fish. Grains are not avoided in this diet; rather, whole grains are eaten in moderation.

Mediterranean cookbook, Cook Yourself Sexy
Image from candicekumai.com

The hierarchy of foods is laid out like this: on the first tier (largest) are olive oil, fruit, nuts, vegetables, and whole grains; on the second tier (middle) are fish and poultry; and on the third (smallest) tier are red meats, dairy, processed meats, and sweets.

“The fear of fat is so 1980s,” said Candice Kumai, author of Cook Yourself Sexy. “That’s not what’s making you fat. It’s the overconsumption of grains, heavy meats, the wrong type of fats, refined sugar and processed foods.” Kumai’s new book features Mediterranean recipes like Lox, Caper and Rocket Salad; Roasted Tomatoes with Barley; Clams in White Wine Sauce Over Linguine; and Cherry-Pistachio Biscotti—all full of nutrients and omega-3s. Yum!

Fast Food Accounts for 11% of American Diet

Fast food accounts for 11% of the American diet

Image: Shutterstock

We try to eat healthy as much as possible at home. We consume far more fresh produce than I ever did in my youth (when most of my veggies came from cans) and most of our meals consist of about 75% veggies and 25% meat. Sugar, salt, butter, cream, and all those delicious but overly-used additions are used sparingly. And while we might order the occasional pizza on a Saturday night, I honestly can’t remember the last time we made our way through a fast food drive-thru.

I count myself lucky in that fast food has never settled well with me. My stomach is especially sensitive and I’m a picky eater, so even as a teen I didn’t usually find fast food all that appetizing. But we still ate it from time to time because it was cheap and easy to come by.

Image from impawards.com
We are still a "Fast Food Nation"

But the sad truth is that many don’t feel the same, or they can’t afford to. Fast food accounts for more than 11% of the total American diet, according to federal health officials. And though that’s down two percent from a few years ago, that’s still a frightening amount, especially for young people.

The decisions we make as young adults can affect our health for the rest of our lives, and struggling with obesity in our 20s can put us at a high risk for metabolic syndrome (high blood pressure, cholesterol, blood sugar levels, and abdominal fat), diabetes, cancer, and cardiovascular disease, among others.

According to the Center for Disease Control (CDC), people aged 20 to 39 got 15% of their daily calories from fast food, while those older than 60 came in at just 6%. Young black people aged 20-39 were even higher, with 21% of their daily calories coming from fast food.

Image from livingachangedlife.blogspot.com
FRUIT is fast food!

And it seems that obesity only compounds the issue, as a survey of weight groups revealed that obese young adults got the highest percentage of calories from fast food—18%. For the most part, income didn’t seem to have much effect on how much fast food people ate. That means at this point it’s more a battle with bad habits and ease of obtainment than anything else.

I’m all for having food that’s available quickly, especially since sometimes I’m on the road or in a hurry and need a quick bite. I’ve been happy to see some fast food establishments offering more healthy options in the past few years, and I hope that trend continues. Obesity is a dangerous problem that should be addressed, particularly by those establishments that are largely responsible for the issue.

Do you eat fast food? If you do, do you choose to do so because it is 1) inexpensive, 2) quick, 3) easily obtained, or 4) because you enjoy it?

Why I Eat Whole Fats Over Sugar

I have a confession to make: I don’t buy “low fat” foods. Like, ever. I order my lattes with whole milk and I buy Greek yogurt at the store. When I read the labels on the back of my food, I look for one thing above all else—and unlike many people, it’s not the amount of fat or calories. It’s the sugar content.

Low-fat options often contain more sugar.
Image: Shutterstock

Certainly, I look at other things besides the sugar content (ingredients list and sodium come next), but that’s where I start. As someone who tries to be conscientious about my health and what I feed my body, I find that my main concern when choosing food is how much sugar I’m putting into my body.

Why? Fat has for a considerable amount of time been labeled as the culprit for making people… well, fat. That claim certainly has some basis to it. Fat contains more calories per gram than sugar does and it’s very nutrient dense, which means that large amounts of it can reside in small amounts of food.

That can be both good and bad. “Good” fats reside in many natural foods, like nuts, avocados, seeds, and dairy products. Our bodies need fat to function properly because it helps protect our hearts and organs, feeds our metabolism, and gives us energy. These natural fats also help sustain our bodies for longer and fill us up faster, which means that we can eat smaller portion sizes and last longer on them.

Nuts contain natural "good" fats that our bodies need.
Image: Shutterstock

Sugars can also occur naturally, but that’s not usually what I’m looking for when I read labels. I’m looking for added sugars, like high fructose corn syrup. It’s in an astounding amount of foods (Did you know ketchup has it? How about most Chinese foods?). Unfortunately, the more sweet foods we eat, the more we seem to crave sugar—and unlike natural fats, these calories are empty.

It’s not just a little sugar, either. An Arizona Raspberry Iced Tea contains 66 grams of sugar in a single can. Most sodas have similar amounts. These things often don’t fill us up, either, which means we eat several hundred calories’ worth of sugar only to get hungry again shortly.

Furthermore, daily consumption of sugar forces our bodies to constantly release insulin to manage blood-sugar levels and the storage of sugar. Besides having excess sugar turned into stored (bad) fat, sugar also causes a number of other health problems like tooth decay, iron and magnesium deficiencies, arthritis, sleep problems, digestive problems, and weight gain.

Of course, fat isn’t all good. If you gorge yourself on avocados, nuts, or coconut oil, you’ll probably gain some weight. But the point is, you’re less likely to do that than to overindulge on sugary foods.

Image from sugarstacks.com
Sugar is packed into sweet snacks like soda

One last thought: fat often helps give our foods flavor and substance. For example, I don’t like skim milk in part because it just tastes like water with a tiny bit of milk flavor mixed in. When you take that fat out, most of the time it ends up being replaced with something. Any guesses what that might be?

Bingo. It’s sugar, all right. Low-fat varieties of coffee creamers, flavored milk, and even yogurt often have higher sugar content than whole-fat ones. In my mind, I figure that while one may be higher in fat (and even calories), if it keeps me full for longer, I’ll be less likely to get hungry and have to snack before my next meal.

I don’t deny that there’s merit in watching our fat intake, and I do so especially with processed fats. But I do think that the mentality that “fat” is the main culprit for weight gain is a false one. In our sweet-toothed country, I point my finger at sugar.