Cheat Meals

If you ask a competitor about favorite cheat meals, you had better expect the person’s eyes to glaze over as he or she lovingly describes his or her most beloved foods. You may wonder if cheat meals are only incorporated into the lives of fitness people, but they actually serve a purpose for anyone who is committed to healthy eating. Perhaps you have just embarked on a healthy food regimen and are struggling a bit with it. When you incorporate one or two cheat meals into your plan each week you will boost your metabolism and foster a more balanced relationship with food.

Let’s face it. We are only human, and we carry our emotional relationship with food with us throughout our lives. If we were to practice a rigid adherence to a healthy meal plan without any fun meals, we would feel guilty if we were to ever indulge in a bad food in a moment of weakness. If we know that we are allowed such a fun meal (I prefer this terminology over “cheat” meal), we can rest in the comfort that it is acceptable and that there is no reason to feel guilty about consuming it. This also works nicely if you tend to go to events on the weekends and don’t want to be the stick-in-the-mud who can’t eat anything that is being served.

When you eat a more calorie controlled meal plan during the rest of the week, a fun meal will speed up your metabolism and satisfy cravings that have been accumulating during the week. I believe it is important to eat something you truly crave instead of doing a small cheat like a dinner roll with a chicken spinach salad. Have the two slices of pizza or the burger! Just make sure to eat an acceptable amount of food and don’t gorge yourself.

I am often asked by weight management patients if a cheat day or a cheat weekend is acceptable. My response is no, for the simple reason that this creates a slippery slope which causes many individuals to lose self-control and spiral into a guilt-ridden “I messed up so why stop now?” mentality. If it is too difficult to do one fun meal per week, incorporate two fun meals spaced by at least one day so that your body can recover.
woman-eating-fast-food-burger

You Don’t Eat ENOUGH To Lose Weight – Why Diets Don’t Work

Lettuce supersizeYes, you read that title correctly. If you have been on one diet after another in an effort to try to lose those last 5, 10, 15, or however many pounds, perhaps losing some weight only to gain all of it back plus some bonus weight, then it is highly likely that you have damaged your metabolism via severe calorie restriction. There is a very good reason why the weight loss industry is so successful and why certain well-known weight loss programs keep their customers coming back. The reason has everything to do with not eating enough, skipping meals, eating the wrong foods, and binging when food is finally available.

When you skip meals, you wreak havoc on your metabolism by causing it to slow down. Why does this happen? When there is no food to break down, the body’s furnace slows down and becomes so sluggish that when you actually do eat something, your body is less equipped to break down the food quickly, so much of it is stored as fat. Depriving yourself of food also causes sharp drops in blood sugar, robbing you of energy and increasing insulin resistance. Increased insulin resistance over time can precipitate the development of diabetes.

Other consequences of skipping meals include the following:

• Malnutrition – If you do not feed your body regular, balanced meals, it is highly likely that you are depriving it of essential nutrients. Malnourished states can lead to weight gain, poor health and progression of disease over time.

• Poor concentration – This is due to the depletion of glycogen stores which occurs. The brain simply does not have enough fuel to run on, resulting in fogginess.

• Hunger pangs – When you skip meals, you may experience intense feelings of hunger along with anxiety, dizziness or nausea. In addition, such feeling may lead to overeating when you finally sit down to eat something. Loading the body with a large meal is overkill, and leads to poor digestion and absorption as well as increased storage in body fat stores.

Do yourself a favor and practice the following guidelines. If you do, you will be rewarded with a healthy weight for a lifetime.

1. Don’t skip meals.
2. Make sure to eat enough protein to sustain your energy levels and satisfy your hunger.
3. EAT BREAKFAST.
4. Commit to healthy meals.
5. When you turn to snacks, make sure healthy alternatives are available so you aren’t tempted to reach for a nutrient-poor convenience food.

What I Want To Be When I Grow Up

Little girl wishingI have had a surprisingly large number of people ask me what makes me tick, and what my ultimate goals are.  The problem I have had throughout my life is that I am a chronic overachiever and want to try everything that I believe I may have a talent in.  My biggest life interests outside of medicine and fitness are listed below.

Drawing, Illustration, Painting

Graphic Design

Crafts of all kinds

Knitting and Crocheting

Modeling (print, commercial, fashion, swimsuit, fitness, glamour, runway)

Acting

Fashion Design

Personal Assisting

Makeup Artistry

However, my BIGGEST passions lie in the fields of medicine and fitness.  From the time I obtained my bachelor’s degree in Exercise Science, I have been completely committed to fitness and leading by example.  My medical degree is another feather in my cap which increases my knowledge and my influence, but I always strive to combine all my talents and interests together as much as I can in order to lend a number of perspectives on health, wellness, anti-aging and fitness.

My ultimate goals in medicine and fitness are to:

1) Have my own TV show.  A couple of years ago I began stating that I wanted to become the female version of Dr. Oz.  I said this in jest at first, then when I realized what I was saying, I became more intrigued by the idea until it became one of my ultimate goals.  If Dr. Oz can command the attention of women around the globe (viewer demographic appears to be mostly women between their early 20’s and late 60’s), why couldn’t an attractive female doctor in her 40’s who models, competes in a bikini nationally, and who is also highly experienced in aesthetic medicine, nutrition, fitness and anti-aging?  Hmmmm…

2) Launch my own specialty skin care line.  I have wanted to do this ever since I held the position of Director of Cosmetic Research at a Los Angeles area hospital.  Since I am of mixed ethnicity I would love to tailor a line of skincare products and cosmetics towards individuals of multiple ethnicities who have unique concerns.

3) Establish a foothold in the fitness industry as an icon for the over 40 crowd.   This is also HUGE for me, whether it manifests via workout content, products which are sold with my name or endorsement on them, or even a specific show on television or the internet.

4) Design women’s fitness apparel and swimsuits with a distinctive edge.  I have yet to see clothing and swimsuit designs which incorporate the design elements I have always wanted to see and which are edgy and appealing.  The only thing that has been my real stopping point here is that I cannot stand sewing!

What do I want to be when I grow up?  Lots of things!  I will keep my nose to the grindstone to make these goals and dreams manifest.

Healthy Substitutions – A Good Start For Beginners

Healthy SubstitutionsI think this chart is a decent one.  However, these substitutions should serve as the BEGINNING of a full lifestyle overhaul.  Many of the substitutions listed here are not considered healthy enough for the long term, such as the small order of fast food fries.  If you are ordering fries three days a week, substituting a large order with a small one is NOT a truly healthy change.  As far as I am concerned, fries should be avoided with the exception of the RARE indulgence.  As an example, I am a huge fan of french fries and have absolutely no self-control around them.  Because of this, I only allow myself to eat french fries a couple of times per YEAR.

I am also not a huge fan of most dairy products (Greek yogurt excluded) because of the way such products are processed.  So a substitution with nonfat milk is not the best over the long haul.

The key with following the suggestions in this chart is to move in a progressively health-conscious direction so that it becomes easier over time to adopt truly healthy habits.

Getting Your Ducks in a Row: How To Plan For a Contest

The number of individuals who express interest in competing has risen dramatically in recent years with the addition of newer divisions such as Bikini, Men’s Physique and Women’s Physique.  This has also resulted in a considerable increase in the competitor pool at the local/regional level, the national level and in the pro ranks.   Sadly, many new competitors have no idea how to prepare themselves for a competition.  I am not talking about the contest prep which a coach would develop for a client, but rather, the financial investment and time management which must be planned out in advance in order to ensure that a competitor will remain on track for the chosen contest date and that there will be no loose ends.

A detailed timeline is especially important for people with hectic schedules.  It certainly helps if you are a good planner and actually augments the focus that is critical to pursuing your goal of being contest ready.  I lead a very busy lifestyle which has me switching roles from physician to model to writer to contest prep coach to trainer.  I also train intensely and regularly five to seven days a week and drag my food everywhere with me.  If I did not have a checklist for each contest I would forget some very essential elements which would only make me anxious as a contest date approached.

 

Here is what I put on my checklist for a competition:

 

1. Detailed Budget for the contest which includes a breakdown of the following:

  • Show entry fees
  • Spray tan
  • Flight
  • Hotel
  • Rental Car or Cab fare
  • Bag fees
  • Gym fees
  • Incidentals

 

2. To-Do List for each item on my budget so I am sure to stay on track with when show registration is due, deposits are due, and when flight reservations should be made.

 

3. Contacts List for spray tan vendors, hotel address, venue address, etc.

 

4. Appointment Sheet so I have all appointment dates and times handy.

 

5. Official Show Schedule 

person-writing-a-list

Make sure to refer to your list often so that everything is in place before your contest date.  Best of luck!

Tips For Visualizing Your Body Transformation Goal

Body B&AWhenever I do initial consultations with weight management patients I make sure to ask them what their ultimate weight loss goals are.  Invariably my patients will mention a friend or relative who has the physique they desire, or they will mention a time in their lives at which they considered their own bodies to be ideal for them.  At the end of the evaluation, I instruct my patients to find at least one picture of that ideal body and post it in a prominent place, either on a desk, bathroom mirror, refrigerator, or car dashboard.  The whole point is to create a visual representation of the patient’s goal so that it becomes more tangible over time.

Another tip which I give to weight management patients is to take weekly progress pics so that they can monitor the subtle changes in their bodies over an interval period of time.  What they might not see from week to week can be very dramatic when they compare their baseline photos to photos taken many weeks or months later.  Over time it becomes easier to take these progress pictures.  Trust me, I do it regularly myself.

Lori HarderThe tips I have just mentioned also work EXTREMELY well for people in the midst of contest prep.  What I employ with my contest prep clients is the weekly progress picture ritual, as I have seen the high value of doing so in order to monitor subtle changes week by week and to provide information which I can use in order to make small changes in a prep plan.  However, when I first began competing in 2009, I quite randomly picked a couple of images of female competitors whom I really admired, printed them, and placed them on my bathroom mirror.  I saw these images daily and was able to visualize my goal on a consistent basis.  I did not remove these images from my mirror until I moved in October of last year, and when I did so, I moved the images to bulletin boards in our trophy room.

What is amazing now is that I have images of myself next to the images of the ladies I had so admired, and you know what?  I achieved my goal.    I no longer look at the images of these ladies as something to aspire to, but instead look at them as peers.

In summary, there are two things you can do to visualize your goal:

1. FIND AN IMAGE OF THE BODY YOU WANT AND POST IT IN A PROMINENT PLACE.

2. TAKE WEEKLY PROGRESS PICTURES OF YOURSELF.

Visualize and make your goal materialize!

Pregorexia

nakedpregnantwomanI was utterly shocked when I first learned of this term and could not believe that some pregnant women were willing to endanger the health of their unborn infants as well as their own health in an effort to avoid weight gain. Pregorexia is a psychological condition in which a woman’s obsession with being thin persists during pregnancy. It has the same features that anorexia does, with the stark exception the fact that a developing fetus is also endangered by the restriction in calories and nutrients.

About half of pregnant women will only eat certain foods which they have determined to be thin figure-friendly, while about one-fifth of pregnant women will actively restrict caloric intake. A small percentage of pregnant women will engage in excessive exercise, induce vomiting or take laxatives in an effort to rid themselves of ingested calories. Other pregnant women will binge, which exposes the infant to widely varying levels of nutrients. These erratic behaviors increase the risk of gestational diabetes, post-partum depression, c-section, miscarriage, stillbirth, prematurity, low birth weight and breech delivery, yet these risks fail to deter many women from engaging in them.

More than half of women end up feeling more insecure about their bodies while they are pregnant, and many will harbor such intense fear of gaining weight while pregnant that they will starve themselves or employ some of the methods mentioned earlier. Even breastfeeding behaviors may fall prey to the psychological mechanism of restricting calories. Some women may resort to breastfeeding or pumping for the sole reason of shedding calories, an activity known as “pump purging”.
Pregnant women need to ingest an additional 10% more calories per day, which usually amounts to about 300 extra calories per day. As for ideal weight gain during pregnancy, women of normal weight should expect to gain between 25 to 35 pounds. Women who are overweight should aim for a pregnancy weight gain of 15 to 25 pounds, while obese women should only gain between 11 to 20 pounds.

The number one most important concern a woman should have while she is pregnant is the health of her unborn baby.

Being a Parent To a Parent

In yesterday’s post I talked about my mother’s aneurysm rupture and eventual placement in a skilled nursing facility.  Before I delve into today’s topic I want to mention that my mother has progressed so well during her time at the skilled nursing facility that she is one of the highest functioning residents there. At this point in time she would be more well suited for an assisted living environment which would encourage her to develop some level of independence.  We are currently in the process of applying for placement in assisted living and hope that she qualifies very soon.

It has been exceedingly difficult being the only child to an elderly parent who is unable to care for herself.  Granted, my mother is in a facility which provides 24-hour care.  However, before she was placed in skilled nursing, I took on the role of caregiver and did my best to help her hold onto the independent lifestyle to which she had become so accustomed.  I purchased her groceries, cleaned her apartment, did her laundry, cleaned out the cat box, set her hair and nail appointments, and spoke with her employer when her behavior became erratic.

One day, several months before her fall, she got into a car accident and totaled her car.  Her report was that she hit a car, but I discovered that she had hit FOUR cars.  Despite my queries, my mother insisted that she had only hit one car.  She was taken by police escort home and neglected to call her employer, so I had to deal with her boss when she called asking where the hell my mom was.  My mom also stated that she did not know where the car was, so I had to track it down, pay the impound fees, contact the insurance company and file a report.  I also had to tell her employer that I saw no way that my mother could continue to work.

My mother fell into such a depression that when her friends would call her to ask how she was doing, she would ask them to bring her a gun so she could kill herself.  Naturally this prompted a call from Adult Protective Services which I had to deal with as well.  In some sense my mother’s eventual fall was a blessing because it prompted her placement into an environment which would be able to assist her with everything from meals to bathing, dressing, toileting, medication management and physical therapy.    With this placement, however, came the responsibility of taking over her financial affairs, closing accounts, making pre-need burial arrangements, applying for Medicaid assistance, and coordinating her care with the physician on staff at the skilled nursing facility.

The task of emptying out my mother’s apartment also fell upon me.  I cannot tell you how wracked with guilt I was while going through all of my mother’s belongings and determining what could be kept, as I knew full well that whatever was kept would be stored at my place.  It was such an overwhelming task that if I did not have my dear friend Dana and a professional estate liquidating team assisting me, I would have lost my mind during the process.  It was also an extremely emotional experience sorting through items that chronicled my mother’s entire existence and one which I would never want to repeat.

For the past six years my mother has been very stable and I am very thankful for this.  However, I write the checks for all the bills she receives, and I submit all applications on her behalf for aid.  I visit her weekly, bringing prunes for her constipation, fresh fruit if I get a chance to pick some  up, snacks and treats, magazines, and our trusty chinese checkers set which we use every week.  Lest you think I beat her at chinese checkers, she actually beats me more than half the time, which is something I find amusing and encouraging.  I listen to my mother’s complaints about the other residents and the staff, and do my best to keep her updated on my life with pictures and stories.  Honestly, though, I never feel like I do enough, and I think this has everything to do with my desire to always be a good daughter in my mother’s eyes.  I can never be entirely sure.

There are moments when I look into my mom’s eyes  and can detect the feisty spirit that she used to exude on a consistent and daily basis.  For a moment I forget that my now eighty-year old mom spends most of her days in a wheelchair, her body run down by arthritis and failing eyesight, a mere shadow of the beautiful, willful, strong woman who raised me.  And in that moment I am truly happy.

My Mother’s Aneurysm

I love my mom dearly and never believed that the determined, independent, fashionable lady who raised me would at some point become so ill that she would become unable to care for herself.  As her only child I wish I had the foresight to anticipate such a thing, but it is very true that you can never be fully prepared for the time that your parent becomes sick.

In August of 2004 my mother had a brain aneurysm rupture from which she almost died.  It was a terrifying experience which forced me to see my mother completely incapacitated, head partially shaven, tubes and wires from the ventriculostomy tube and EEG surrounding her head, and her awareness of what was occurring wavering between minimal recognition to absolutely no clue as to what had occurred.  I spent three weeks in the Neurosurgical ICU at UCLA Medical Center essentially living there, wondering if my mom would pull through this monstrous event.  It was almost worse processing this as a physician, because I was well aware of the severity of the incident and how it would impact her if she were to survive.

My mother had two coil embolization procedures which stabilized the weak blood vessel in her brain and she was discharged to my home, where I spent the next month providing 24 hour care for her.  It was exhausting and I was overwhelmed with emotion.  After a month with me, my mother stubbornly insisted on going back to her apartment and returning to work.  At work, she was no longer the detail-oriented fact checker she used to be.  She forgot phone numbers that she used to take pride in rattling off with no hesitation.  Her behavior became extremely erratic and unpredictable, and she would fly into rages which were in complete opposition to the calm, reserved woman I knew as my mother.  I began to lose my cool as my anger over what had occurred and the realization that my mother would never, ever be the same fully set in.

My mother’s behavior continued to meander all over the place and she began to neglect the cat that she loved so much and was unable to clean up after herself.  I would purchase groceries which she would binge on, then call me in a rage later that day insisting that I buy more immediately.  She hoarded toilet paper and boxes of tissue.  One time I discovered pants in the garbage and when I asked her why on earth she would throw away a pair of pants, she admitted ashamedly that she had soiled them.

Finally, one day in January of 2006 I had gone to pick my mother up for her hair appointment.  She was not in the living room, but the bathroom light was on and the door was open a crack.  I called out to her to let her know I was there, but heard nothing.  I waited for a few minutes, then opened the door.  She was not in the bathroom.  Puzzled, I walked into her bedroom, looked to the floor, and saw her crumpled on the floor.  When I rushed over to pick her up, she cried out in pain.  I immediately called 911 and waited for the paramedics to arrive.

Once my mother was in the hospital, we determined from the BUN and creatinine levels that she had been lying there for two days.  She told me she was getting out of bed and simply did not have the strength to stand and slumped to the floor, where she remained until I had found her.  She had soiled herself and because she had been lying on her shoulder the entire time, she sustained a rotator cuff tear that had caused the pain which made her cry out.

By February of 2006 my mother was placed in the skilled nursing facility where she now resides.  I am so thankful that the majority of her memory and personality have been restored over the years, but she has absolutely no concern over her physical appearance which is such a bizarre thing for me to grasp.  This woman used to insist on putting on earrings and heels when she visited the grocery store, so to see her in sweatpants, a zipped up hooded sweatshirt and no makeup still breaks my heart.

All in all, though, I still have my mother and I hope that the experience which changed her life is one she doesn’t remember.

You Truly ARE What You Eat

you-are-what-you-eatIt’s no secret that fast foods are unhealthy and artery-clogging, but there are impostors which sit on grocery shelves and have people believe they are healthy due to phrases like “Low Fat”, “Good for you”, “Fit ____”, and the list goes on.  I encourage my patients to read EVERY label on food containers while perusing the grocery store shelves and aisles and to become aware of preservatives, sugar, hydrogenated oils, artificial flavors and artificial colorings.

A good general rule to follow is if there are more than five ingredients on a food label, or if there are a bunch of big terms which seem alien and strange to you, chances are that the item has questionable nutritional value and should be avoided.  Over the last few years I have developed such an aversion to packaged foods that as soon as I see a food item in a bag, box or can, I tend to avoid it.

An interesting thing begins happening to people when they completely eliminate sugars and processed foods from their diets.  They experience increased energy, clearer skin, fewer aches and pains, and lower body fat.   If someone has been eating clean for a while and decides to have a sinful treat like pizza, a fast food burger, chips, cake or cookies, he or she will notice a detrimental effect on energy, aches and pains may return, and stubborn pockets of body fat will become more noticeable.  I have seen this in myself and cannot stand it.  What always occurs with me after I have had a couple of glasses of wine, a piece of cake, or greasy foods is that my digestion is completely thrown off whack and I feel sluggish and achy.  In other words, these heavier foods make me feel heavy and tired, while clean, light, fresh foods make me feel energized.

I understand that it can be challenging to find the time to eat whole foods each day, but I am telling you that it is well worth it if you intend to take control of poor eating habits and possibly even reverse disease processes in your body.  Give it a try…you will probably love it.