I want to encourage my local Girl Scouts and support their troops. But, I don’t want their luscious cookies in my house. Girl Scout Cookies are one of my “danger foods” that I have a hard, if not impossible time, having in moderation. John, my husband, came up with a great solution. Rather than buying the cookies, make a donation in the amount that you’d buy to the troop. This actually works out as a HUGE win-win for everyone. The Girl Scout Troops only get between 10 and 20% of the purchase price of each box. This means they get between $0.40 and $0.80 per box. I’d rather hand them $10 or $20 as a donation to their troop and have them keep the entire amount rather than them getting a couple of dollars off a few boxes of cookies.

Next time you get approached by someone saying “Would you like to buy some cookies?” you can say, “Sure! But, I’d rather give you a donation instead.” Or, buy a box or two and give the rest in a donation. This helps you keep the cookies under control and help the Girl Scout troops in their mission to help girls.

This comic addresses one of my pet peeves with the media when they report results from research studies. A lot of the studies reported in the media are studies where a large group of people are followed and they answer questionnaires and provide health information at various intervals. Then, researchers crunch the numbers and see what relationships appear. Often, these studies show correlations – or relationships – between things. For example, let’s say that a researchers have been following the population of Small Town, Texas for 20 years. Every 5 years, the residents fill out surveys and provide their health information. At each 5 year interval, researchers also collect information about the businesses in Small Town, Texas. The researchers put all of the data into their statistical software and out pops a correlation showing that as the number of doughnut stores in Small Town, Texas goes up, weight of the residents of the town has dropped so they are all normal weight – they are NOT overweight or obese. The local news station picks up the story and reports “Towns with more doughnut shops have thinner residents!”

Really? Do more doughnut shops cause residents to be normal weight? This is the danger with studies like this and drawing conclusions about causality (A causes B). From the initial analysis, it looks like we need to start building doughnut shops on every corner to get people to be normal weight. However, in studies that monitor people over time, statements about causality cannot and should not be made. This is because statistically, statements about causality should only be made when something is changed (for example, if the researchers built 10 doughnut shops every year, then they changed the number of doughnut shops then they might be able to make statements about the number of doughnut shops and the residents’ weight). The only thing researchers can say is that it looks like the number of doughnut shops and the weights of people in Small Town, Texas are related and in what way (positive – as one goes up so does the other; or negative – as one goes up the other goes down).

What does this have to do with the Dilbert comic? The comic shows that Dilbert’s boss (the one with pointy hair) thinks Dilbert (they guy with the curly red striped tie) is sending him emails about world’s worst bosses because he gets one each time the boss leaves Dilbert’s cubicle. However, the boss doesn’t know that Wally (the guy with the green tie)  is watching Dilbert’s cube and sending the emails to the boss when he leaves. Using the sample study talked about previously, the media reports that as the number of doughnut shops rise, weights fall in Small Town, Texas. However, what the study did not show is that Small Town, Texas is on I-10 at the border with another state where doughnuts are illegal. People are coming across the border to buy doughnuts and when people go visit friends and family in Doughnuts are Illegal State, they stop in Small Town, Texas and buy dozens of doughnuts to take to their doughnut deprived friends and family. This has spurred the growth of the doughnut industry in Small Town, Texas. The study didn’t take Small Town’s location into account which is the cause for the high number of doughnut shops and is not related in any way to the weights of the residents.

The moral of the story – be wary and question, question, question when the media reports the findings from the latest and greatest study.

Tip 1: Before you go, make a list of foods to have handy. If there are quick and easy meals or snacks you can put together without cooking, have a list of the items you need to make them with you. For example, I’ve started eating a few whole wheat crackers, a couple of wedges of Laughing Cow cheese, and some grapes for breakfast or dinner. Super easy and doesn’t require an oven. Add some peanut butter and you have a great snack of some peanut butter on the crackers. Also, plan for any food you need to support your training and working out. Do you need to pick up sports drink? What about your pre- and post-workout foods?

Tip 2: Find a grocery store. If you made a list before you left take it with you and get your hotel room stocked. If you don’t have a list, stop on the way in and make one so you can avoid impulse buys.

Tip 3: If you are going to drink alcoholic beverages, alternate them with water. This does two things. First, it slows down how fast you drink the alcoholic drinks (and the calories they contain). Second, it helps keep you hydrated since alcohol is dehydrating.

Tip 4: Use an appetizer as your entree. Most entrees in restaurants are 3+ servings. Rather than ordering an entree, order an appetizer to use as your entree. You can still order a salad (dressing on the side) or soup (broth-based) as your appetizer.

Tip 5: Order a  salad (dressing on the side) or soup (broth-based) as your appetizer then split an entree with someone else in your group. Most of us think that everyone at the table wants to indulge in a big meal, but in reality just about everyone at the table is probably conerned with managing their weight. One of your dining buddies may be very thankful for the opportunity to split and entree.

Tip 6: If you are eating alone and order an entree, get a to go box and put 1/2 to 2/3 of the entree in the to go box and set it off to the side. If you finish what is on your plate and wait a few minutes and are still hungry, you can retrieve some of the saved entree from the to go box. If not, you can leave the box behind. If you feel bad about leaving food behind, ask yourself if you’d rather have the extra weight on your body as a result of eating that food, or not. Personally, I’d rather leave the extra in the to go box than have it end up on my hips.

Tip 7: Often when traveling you may not know when food will be available. Either pack some snacks to take with you or pick some up at the store that you can keep in a briefcase, computer case, or purse. I like KIND bars, frut, and fig bars as options.

I hope these tips help you while you travel. If you have tips of your own, I’d love to hear them!

On another note – I’ll be moving the newsletter to MailChimp next week. The format will be a bit different. You shouldn’t have to do anything to move with me. If you have questions, please send me an email.

I was in San Diego last week. On Saturday, I ran 8 miles along the water. As I ran enjoying the view and the cool weather, I came upon two athletes out for a ride using handcycles. They were sponsored by the Challenged Athletes Foundation (CAF). This reminded me that I had neglected something. . .When I ran the Paris Marathon last year, I raised money for CAF. I chose CAF because. . . I am blessed to be healthy and to have two arms and two legs that allow me to – and others have the desire but are not so physically blessed.

CAF’s mission is to “provide opportunities and support to people with physical disabilities so they can pursue active lifestyles through physical fitness and competitive athletics. CAF believes that involvement in sports at any level increases self-esteem, encourages independence and enhances quality of life.” They provide legs for amputees so they can run. Racing wheelchairs for others. And, handcycles for those who need them. Seeing those two cyclists reminded me of my commitment to CAF.

I am training for the New York Marathon in November and the Goofy Challenge at Disneyworld in January (the half marathon on Staurday, and the full marathon on Sunday).  As I train for NY and the Goofy, I committed to CAF to raise money for them again.

I would encourage you to think about why you run, ride, swim, or participate in your favorite sport. Find the blessing in it. And, if you would like to help me help CAF, you can make a donation here. Any amount helps those who want to be physically active but need help to do so.

I run because. . . .I can.

Have a great weekend!

P.S. If you want to learn more about CAF and its mission, here is a great YouTube video about Challenged Athletes Foundation.

Since today is Valentine’s day, I thought was perfect to talk about chocolate. Many people label chocolate as a “bad” food. Why is chocolate bad? Has it committed a crime? I can just hear the headlines. . . .”Today at 6PM. A chocolate bar went on a rampage and forced 20 people to take a bite of itself! At this point, the police are labeling these as assults, but we are still waiting to hear on final charges from the District Attorney. The bar was not easily subdued. One officer called it ‘a really bad bar.’”

Chocolate, and other foods, are not inherently “bad.” They are only bad if we over eat it. Using this definition, any food could be “bad.” Rather than labeling foods as good/bad, why not make a conscious choice to eat and enjoy foods. It is Valentine’s day – a day for love and chocolate. Why not choose a piece of chocolate that you really want and choose to eat it. But, don’t just eat it, enjoy it. Focus on how it looks, smells, feels in your mouth, and tastes – eat it mindfully. If you eat it mindfully, it will be much more satisfying than if you eat it mindlessly – like when you are reading, watching TV or working on your computer. If you’ve chosen to eat something, why not take the time to really enjoy it.

I hope you have a great day and choose to enjoy some special food today, this week, this month.

Today, I picked up another carton of Cherries Tuilerie Frozen Yogurt and a carton of Deep Chocolate ice cream.  I can’t wait to give the Deep Chocolate a try.  They also have ice cream sandwiches.  I hope my local Whole Foods has them soon.

If you are looking for an alternative to cow milk ice cream or frozen yogurt, you might want to give this one a try.

*I did not receive compensation of any kind for this post.

A new year usually means a new set of goals. Some people set formal resolutions, some set goals, some don’t set anything. I’m a fan of goal-setting – if you do it right. Here are some quick keys to making and reaching your goals:

1) Goals should be measurable in a certain timeframe. “I want to lose weight” is a goal, but not measurable. “I want to lose 25 pounds” is measurable, but we also need a timeframe. “I want to lose 25 pounds by June 1″ is both measurable and has a timeframe.

2) Set both long and short term goals. A long term goal is usually a larger goal. “I’d like to lose 25 pounds by June 1″ is a long term goal. Then, set shorter goals to keep you motivated. “I’d like to lose 5 pounds by February 15″ is a good short term goal, or even “I’d like to lose 2 pounds by January 21.” Again, the goals need to be measurable and have a timeframe assigned. Your short term goals will lead you to accomplish your long term goals.

3) State your goal in positive terms. In the previous examples, I’ve said “I’d like to. . .” Well, I’d like to be a fairy princess, but I don’t think that is going to happen. Rather than using the words “like” “want” etc. make the goal stronger by saying “I will.” “I will lose 2 pounds by January 21″ is stronger that “I’d like to lose 2 pounds by January 21.” Saying “I will” increases your motivation – think of the Nike ads – “Just Do it!”

4) Think, plan and act. Think about what it is going to take to reach your goal. Does it mean you need to learn how to cook? Find healthy options at your favorite restaurants? Find a gym? Make a list of the things you need to do to be successful. Once you have your list, plan how you will make each thing a reality. “I need to find healthy options at my favorite restaurant” may mean going in during a slow time and talking to the chef to find out details about how items are prepared. Or, you can print out nutrition information from a lot of chain restaurants and keep it in your car for quick reference. Then, once you’ve thought about what you need to do and planned it out – act on those plans. Many of us fall on our faces when it comes to doing the things necessary to make our dreams a reality. Whenever you start an action – ask yourself: does this align with my goals? If not, find something that does.

Good luck with you goals this year! I’d love to hear your feedback, your goals and your thoughts, plans and actions to make them reality.

Penny

I can hear the grousing – “you want me to weigh my food?!?!?” Yes, I want you to weigh your food. It only takes a few seconds and can keep you honest about what is going in your body.

Even Dietitians get caught in the serving size game and that scale keeps me in check. For example, I found a new cereal I really like (Kashi Strawberry Fields). The serving size said “1 cup.” I measured a cup plus a little for breakfast. I learned what that looked like in my bowl so I wouldn’t have to measure each time. Over time, I started putting more in my bowl. More in my bowl = extra calories. I stopped one day and pulled down the scale just to double-check. I was putting in not one, but about three servings!!! I thought this was odd, so I measured out a single serving by weight (32 g) then put it in a measuring cup. The serving by weight was less than a cup! I’ve started weighing my cereal each day to be sure I don’t overdo the calories since, apparently, I’m not trustworthy when it comes to Kashi Strawberry Fields cereal (it has fruit in it – right?).

Stopping to weigh something only takes a few seconds and can save you a tremendous amount of calories. If you have foods you regularly eat, learn what that serving looks like on the plate or in the bowl and you won’t have to weigh forever (however, it is good to check yourself occasionally).

What scale should you get – one you will use and can afford. You don’t have to spend a lot to get a kitchen scale. You can find them at just about any general retailer such as Target, Bed, Bath & Beyond and Linnens ‘N Things. They range from the simple (which tell you just weight) to the complex (which allow you to enter in information from the nutrition lable, weigh and get a calorie count for that specific serving, save and add more foods for a total calorie count for the meal).

1. Has been or is still athletic
2. Is an Registered Dietitian (RD) otherwise they do not have a nationally recognized nutrition certification which requires specific coursework, an internship and a national exam
3. Has practical experience helping others like you

When I work with someone, I want to know their qualifications. Since I would like to work with you, here are mine.

I became an athlete as an adult. I began cycling for pleasure then began racing. I raced both road and track for approximately five years. After I stopped racing bikes, I began running. I completed both the Houston and Marine Corps Marathon (DC) in 2001. I completed my first triathlon in 2005 – Try Andy’s Tri in Sugar Land. I plan on completing at least two triathlons this year.

I have completed all of my course work and internship to become an RD and am currently studying for the exam. I am planning on taking it in mid to late March.

During my schoolwork, I have assisted three triathletes with their nutrition and recovery plans while training for a half Iron Man. During the off-season, I have helped them with any weight issues that may arise.

I believe in matching nutrition to your training. Most training plans are periodized, and your eating should match these periods. You should use your training to try out what you’ll do on race day so there will be no surprises. I can help you determine how much to eat and when in your daily life, training and racing. Many athletes also overlook recovery. Recovery eating is key to your next training session. We can work together to create a recovery program that works for you and your body.

One of my main principles is that everyone is different. Sounds simple, but in nutrition it means that what works for one person may not work for the next. I will work with you to create your unique nutrition training plan.

In the summer of 2002 I began a journey of becoming a Registered Dietitian. This meant leaving a job in process and technology consulting that allowed me to travel all over the country and make lots of money. I was ready to stop traveling – more than ready honestly. And, the change from two incomes to one hasn’t been so bad. DH is an amazingly supportive man. I could not have done this without him. Anyway – why the change? I wanted to do something that I felt would really help people, help make their lives better. I had seen a dietitian while training for my second marathon. She helped me tremendously not just with food, but with the whys behind the food. As I started thinking about changing careers, I looked in my bookshelf and saw all of these nutrition, fitness and cooking books. The light bulb went off and the journey began.

I took all of the college courses required to get a BS in Nutrition at the University of Houston and completed an internship (also at the University of Houston). These were the two major steps towards my goal. Today, an envelope arrived that contained the key to the final step of the journey – the approval to take Registered Dietitian exam. I’ve registered and have a year from today to take the exam. But, who wants to wait a year? Not ME! I’m targeting to take it mid to end of March. Once I pass, I can add two initials after my name – RD and actually call myself a Registered Dietitian.

I’m also pursuing a Masters degree currently in Nutrition at Texas Woman’s University in Houston but may change to Exercise Physiology at the University of Houston. Hopefully, I’ll know more about that soon.

What do I want to do with this new found knowledge and, upcoming accreditation? My goal is to help athletes of all ages and levels reach their goals by incorporating nutrition into their training. So many athletes ignore this critical component of their training but by paying attention to it they can improve their performance. I am an athlete myself so can understand where they are coming from.

Anyway, that is a quick introduction. Welcome to my blog!