The internet is buzzing these days with talk of fat acceptance.  It’s not a well-understood concept from a lot of perspectives, and perhaps one of the least understood is the impact of fat prejudice on the lives of those who society views as less than acceptable.  Harriet Brown enlightened a lot of people this week with her essay “For Obese People, Prejudice in Plain Sight.”

It has been a glorious week in Vermont — summer is on its way!  Does the thought strike fear into your heart?  Elizabeth Patch talks about silencing her inner critic’s thoughts about the upcoming bathing suit season.

The mothers among us all want to be perfect role models for our children.  Perfection is impossible but that’s generally a pursuit that plagues most who struggle with eating and weight.  This article enlightens us as to some of the other inner struggles of disordered eating moms. And on the body image blog WeAreTheRealDeal, Lovetoeatinpa (a frequent commenter on A Weight Lifted) tells how she told her daughter about her compulsive eating. We’re behind her 100% of the way.  Because no matter how we think we can hide our issues, our children see through our masks.  Being open about our own struggles may help our children make sense of what they might see as disconnects between what we say and what we do.  Role models don’t have to be perfect.

On the blog Weightless, a reader asked about how a recovering bulimic can exercise without turning it into a purge.  The answers from leaders in the Health at Every Size community give good insight for anyone who wants to know how to move away from exercising to lose weight to exercising to feel good.  In our book, that’s the only way most of us will keep doing it long-term.  Otherwise, it becomes a start-and-stop behavior, that often lands on stop.  We’ve got a couple of articles on the subject, too:  Exercise Is Not a Four-Letter Word and Intrinsic Exercise: Learning to Love Physical Activity.

I’m off to FitBloggin’ to talk about body image.  My fourth and last conference in five weeks!

Have a great weekend, everyone!

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It’s no great secret that my husband Jamie is an awesome cook.  He shares my dedication to delicious, healthy food made with care, completely from scratch (as much as is humanly possible).  However, when you are building a business, as he is, you don’t have all day to slave over the stove.

This week’s recipe is one of Jamie’s favorite quick (yet from scratch) vegetable tricks, and a perfect one to celebrate spring’s return to Vermont, since the fresh produce available here is still lacking in quality and the warm weather makes cold salads more welcome.  It’s based on a dish his grandmother (Nan) and mother make.  If you want your broccoli to stay vibrantly green, use apple cider vinegar as Nan and Mom would, but it’s also very tasty with balsamic.  Overall, this recipe is extremely versatile; consider changing the seasonings, oil, or even the vegetable; canned green beans and frozen cauliflower work beautifully. 

Jamie’s Pickled Broccoli

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No I’m not talking about somone stealing your lunch out of the break-room fridge, I’m talking about eating amnesia, which can certainly thwart our weight loss goals.  While they do make plastic bags that give the appearance of moldy food to deter someone from snagging your sandwich, I’m unaware of a product that will help us avoid forgetting that we ate something.  I should invent it.

In the meantime, if you are constantly asking yourself, “Did I eat lunch yet today?” or “Who ate the other 1/2 of my sandwich?” and so on, then you may suffer from eating amnesia.  It may be worth your while to assess whether multi-tasking while eating is distracting you from paying attention to what ,or how much, you are eating.

Some of the most common distractions from paying attention to food are: watching TV, reading, working through a lunch break (especially eating during meetings), driving, feeding kids, cleaning the house, and even talking on the phone.

I know I can’t eat while driving; I pay no attention to the food. Are there any distractions that get in the way of you practicing mindful eating?

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They call him Flipper, Flipper, faster than lightning,
No one you see, is smarter than he,
And we know Flipper, lives in a world full of wonder,
Flying there under, under the sea!

I’m not sure when my dolphin love began. But, since I’m a product of the 60’s and 70’s, it could have started with Flipper on Sunday nights, or the first time I swam with dolphins (metaphorically) on The Undersea World of Jacques Cousteau.

I suspect it doesn’t really matter. Like most humans, I possess an unexplainable respect and admiration for dolphins which probably has more to do with our suspicion that they possess human qualities we’re only beginning to understand.

Exciting new research suggests that dolphins (bottlenose dolphins to be exact), have what could be considered a form of type 2 diabetes . The fascinating part, beyond the fact that they would have diabetes at all, is their ability to flip an internal switch and turn it on or off when it doesn’t serve them. It’s believed that this is an evolutionary adaptation in order to protect their big ol’ dolphin brains. Big, as in the second biggest brain next to ours – ratio-wise.  

We need plenty of glucose running through our bodies because it’s necessary to keep our brains functioning, so maybe the same is true for dolphins. The difference is, dolphins eat fish. Fish is high in protein and low in sugar. So, where do the dolphins get their supply of glucose? Highly evolved insulin resistance. They activate their ‘diabetes’ when they need it. They can flip it on when they’re sleeping and flip it back on when they’re noshing on breakfast in the morning.

There is still disagreement that dolphins use glucose the same way we do, because their metabolism is different. Because they have a layer of blubber, for example, they store and use energy differently.

 It’s still an exciting finding. There are more similarities between dolphins and humans than ever before believed. New studies found that dolphins that when dolphins fast overnight, the fluctuation in their blood chemistry were the same found in humans.

Now if dolphins are the best model for type 2 diabetes study, that’s great, as long as they perform studies on live dolphins.

 Read a lot more on the dolphin-human diabetes connection, here.

We promise we won’t experiment on you, but if you’d like to learn how to master your Type 2 Diabetes, join us for our 7^th annual Living Well™ – Mastering Type Diabetes Program, running April 18 – April 24, read more here!

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The title of this post might seem a bit elementary. I mean, isn’t it obvious?  On the surface, maybe yes, but Kathy Kater, LICSW, who I had the privilege of hearing speak at the recent Binge Eating Disorder Association conference, talks about it in a way that illuminates the problem so clearly, I thought it worthwhile to share some of her points here.

Kathy is the creator of BodyImageHealth.org, where she provides a “Model for Healthy Body Image” and a curriculum for kids titled “Healthy Body Image: Teaching Kids to Eat and Love Their Bodies Too!”  I’m going to share below what Kathy presents as “four toxic myths that underlie the culturally mediated risk factors for most body image, eating, nutrition, fitness and weight problems.”   She shared this at the conference but it’s on her site along with many other insightful pieces.

Myth 1: Image is valued over substance
What it means: “How I look” is more important than “who I am.” An essential criterion for the “right” look is a slim/lean body.

How it works: Mass marketing of ultra thin role models as if they were normal has been very effective in creating tremendous appearance anxiety and fear of fatness in individuals who naturally want to be normal and fit in.

Myth 2: Denial of biological diversity
What it means: Anyone can be slim if he or she works at it. Fatter people eat too much and/or are inactive. Fat is bad/wrong and inevitably unhealthy.

How it works: For the drive to be thin to be widely embraced, biological diversity of size and shape has had to be denied. Instead of accepting that weight is influenced by many factors, and that wholesome eating and fitness result in diverse BMIs, the current norm is to mistrust the body’s ability to regulate weight if/when the end result is or might be visible fat.

Myth 3: Denial of the effects of externally prescribed hunger regulation
What it means: Dieting is an effective weight loss strategy.

How it works: Since restrictive eating commonly results in short term weight loss, this is routinely presented as evidence that anyone can be slim(mer) if they “work at it.” “Dieting” continues to be viewed as the primary means to achieve this, even though the basis for its dismal success rate has been well documented and understood since 1950. At least 90% of weight lost through any type of weight loss plan is regained, often with added pounds.

Myth 4: Discounting the value of health; complacency about choices that do not result in the desired lean look
What it means: Eat, drink and be merry… Healthy choices for health’s sake (versus appearance) are too much work!

How it works: When appearance, the drive to be thin, denial of biological size diversity, and the diet mentality dominate, the primary purpose of eating and fitness is lost: “Why eat healthy (or be active) if it won’t make me thin?” Given a market flooded with entertainment foods and sedentary pastime options, the number of people who routinely override their internal weight regulatory system, are poorly nourished, and lack basic fitness increases exponentially.

Kathy presents this as a cycle, with each myth feeding into the next, and the last one restarting the cycle over again as it feeds into valuing image over substance.  Her solution:  Help people connect with health as a value in its own right, and to take the steps needed to support this value:

• Eat well. Satisfy hunger completely with wholesome foods that provide the varied nutrients your body needs on a regular basis.  Enjoy entertainment eating after health needs are met.
• Make fitness an active choice. Spend time and energy in activities that promote lifelong vitality. Enjoy sedentary entertainment after fitness needs are met.
• Accept the size and shape that results as your natural predisposition. Choose role models that make you feel good about who you are.

One of the reasons I love what Kathy has to say is because it agrees with what we’ve been saying at Green Mountain for years.  But more than that, it just makes sense.  And while it can be hard to take this approach in a society that is so otherwise focused, maybe this FitBriefing we wrote several years ago on accepting our wonderful selves can help get you started.

We’d love to know what you think about what Kathy says.

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A nice image both for the coming spring and for emerging from notions about self-care that stunt our potential

I returned from the first ever conference of the Binge Eating Disorder Association all fired up…again…about the value of the tenets of Health at Every Size as guiding principles in helping our society overcome the current epidemic of body dissatisfaction and related disorder eating/eating disorders.  Research continues to point to how changing our thinking to align with these tenets can help us end emotional eating and begin to adopt a truly healthy lifestyle, one that makes us feel well and is truly sustainable.

In coming weeks, I’ll be reviewing some of that research, as I will also briefly do at the upcoming FitBloggin’ conference next weekend.  But today, I just want to revisit the tenets.  They speak for themselves.

• Size & Self Acceptance — respect and appreciation for the wonderful diversity of body shapes and sizes (including our own) rather than the pursuit of an idealized weight or shape

• Health Enhancement – attention to emotional, physical and spiritual well-being without focus on weight loss or achieving a specific “ideal weight”

• The Pleasure of Eating Well – eating based on internal cues of hunger, satiety and appetite and individual nutritional needs rather than external food plans or diets

• The Joy of Movement - encouraging all physical activities for the associated pleasure and health benefits rather than following a specific routine of regimented exercise for the primary purpose of weight loss

• An End to Weight Bias - recognition that body shape, size and/or weight are not evidence of any particular way of eating, level of physical activity, personality, psychological issue or moral character; confirmation that there is beauty and worth in EVERY body

Health at Every Size is often understood as just accepting what is.  And in part it is that.  But it is so much more.  It is truly about taking care of ourselves, to be the best we can be.  For me that’s a wonderful thought to start my weekend.

What are you going to do for yourself this weekend to take care of you?

P.S. For another discussion along these same lines, check out Nutrition Unplugged’s review of “skinny” diet books which features a few comments from me.

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These are about to go in the oven...and then my belly!

Here at Green Mountain, we get a lot of questions on how to use unfamiliar produce that ladies have noticed in the grocery store.  It’s a great idea to explore unknown territory in the produce section, as you might just find something that was previously unknown to you is quite delicious, and it’s always good to add a greater variety of veggies and fruits to everyday life.  I’ve heard something about variety spicing life up, as well as being a big part of healthy eating…  With that in mind, let’s get down to the business at hand, an overgrown banana (kinda).

Plantains are actually a larger cousin of the banana, and can be eaten at various stages of ripeness.  When they’re green, plantains are reminiscent in taste and starchiness to a potato.  At that point, a plantain is best if its fried or boiled.  If you let it get nice and yellow with some black spots, though, it becomes another creature altogether.  Just like the banana, a plantain gets sweeter as its skin gets blacker.  But that doesn’t mean you should eat it raw…ew.  Cook it and you’ll be much happier.

For the recipe below, I suggest you let a plantain ripen to the point of being almost half black or so.  The sweetness of the ripe plantain paired with a good Chinese five spice is a great dessert, snack, or even a starchy side dish.  (I like it with a spicy grilled pork tenderloin or barbequed chicken.)  If you don’t have Chinese five spice in your arsenal, you can substitute cinnamon for it instead with a similar result, or leave out the spice altogether.

Plantain Chips

2 plantains

1 1/2 tsp olive oil

1/4 tsp Chinese five spice (optional)

pinch of salt

pinch of pepper

pinch of cayenne pepper (optional)

Open the plantains by cutting off the tips and slicing just through the skin lengthwise (it’s not as easy as a banana is to peel).  Slice the plantains at a uniform thickness; I like about 1/8 of an inch.  Toss with the remaining ingredients, then, on a parchment lined or lightly greased sheet pan, lay the slices in a single layer.  Bake at 400 degrees for about 20-30 minutes, turning over once during baking to ensure even browning.  Remove from the oven and let cool slightly before eating.

What are some veggies or fruits you’ve seen in the produce section that you have little or no idea how to use?

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When I lose all this extra weight, I’m going on vacation!

When I reach my goal weight, then I’ll try swing dancing.

I know I need new clothes, but I’m not buying any until I lose weight.

I’ll get back out there and start dating, but first I need to get back down to a size 10.

Do any of these ring a bell?  We had a discussion this week about putting life on hold until we reach a specific number on the scale or get back into a certain clothing size.  It made me sad that so many people were expressing this same plan of waiting to do things in life because they felt like their weight was holding them back.

Granted there may be some things that aren’t possible at the moment due to our current health/weight status, like running a marathon if you haven’t been training.  However that should not limit us from doing the things that ARE possible.  Punishing ourselves by not buying clothes that fit, refusing to treat ourselves to vacations, or avoiding social situations may actually prevent us from achieving our health and weight loss goals.

Depriving yourself of these simple pleasures could create a situation where food is our only source of pleasure or it could trigger eating out of frustration or negative body image.

Is there anything you’ve been putting on hold until you’ve lost weight?  Is it possible that you could do this now rather than waiting for life to start at your goal weight?

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I went shopping this weekend for some new workout threads and was reminded how invigorating it can be tossing out the old and bringing in something brand spanky new.  Even exchanging my dingey socks with a fresh pair of crispy white ones can put a skip in my step and help me stay the path to a healthy lifestyle.

Not to overstate the importance of socks, but replacing old tired tees and tennies with ones that are comfortable and better suited to your workout really can make a difference.

I think it is important to ‘gear up’ for exercise the same way you do for any other event that’s important to you.  I don’t mean going out and buying the most expensive athletic wear you can find just to prove how serious you are.  Or waiting one more day to engage in your favorite activity because you don’t think you have the right clothes.  I’m talking about making a commitment to your new active lifestyle and more importantly your body, in an effort to keep you moving for life.

Here at Green Mountain, we appreciate that shopping for good athletic wear can be challenging., so I’ve included a few links where here are a few links that could assist you in gearing up for your next fitness adventure might be just a little more empowering.

Enell

Danskin

Ladies Only Sports

Shop Fitwoman

What are some of your favorite spots to shop? Do you have a best kept secret that works for women who come in all shapes and sizes?

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Body image problems can start at a very young age.

We began and end the week with wise words from Ellyn Satter.  Today, we focus on her message to Michelle Obama to stop talking about childhood obesity.  Ellyn encourages instead a focus on helping parents set up a healthy feeding environment that will support their children’s natural abilities to choose what’s right for their health.  Her feeding dynamics model which I posted about Monday and which you can read more about here will help do that.

A few snippets from a message she sent to Mrs. Obama via http://www.whitehouse.gov/contact:

• “Research shows that children who are labeled overweight or obese feel flawed in every way–not smart, not physically capable and not worthy. Parents who fear obesity hesitate to gratify their child’s hunger for fear s/he will get fat. Such labeling is not only counterproductive, it is unnecessary.”
• “Provide, don’t deprive.”
• “Optimize feeding and parenting, and let children be children.”

If you don’t understand the specifics of what Ellyn is recommending, read her newsletter discussing all this.

Ellyn also encourages us all to mount an email blizzard to Mrs. Obama at the same url and gives these tips for making our voices heard:

• Call it a policy/other and put To: Michelle Obama and Re: Child Obesity; Help Without Harming in the message box and post your message.

• Keep it short—somewhere on the order of 250 to 400 words. (Actually, 2500 characters—about 400 words—is the maximum the site will accept.) Your short, heart-felt message will have an  impact.

• Start off with a sentence that summarizes your message, then develop it.

• Address one aspect of the topic. Each of us will choose different aspects and together, we will cover what is important.

• Send this newsletter to your fellow travelers (that is, other proponents of the feeding dynamics model), and encourage them to post their message.

Will you join Ellyn in ecouraging Mrs. Obama to help our children without harming them? I did.

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