The Shocking Risks of Being Skinny

As a culture, we fall into a pattern of focusing on the dangers of being overweight. Supplement companies and exercise brands play on heartstrings as they dangle images of lean, fit individuals in trendy fitness apparel racing down the street or pleasantly sipping a shake. Many people (women AND men) quest after that “fit” look and think the skinnier, the better. But this is a delusion. There are some major pitfalls of being really skinny, both for people who have achieved this through diet and exercise and for people who are naturally slender.

 

 

When a woman’s BMI is less than 18.5 she is at a heightened risk for numerous ailments and chronic conditions…we’re even talking death. Skinny isn’t always healthy! So think again the next time you’re feeling envy monsters growling and baring their teeth inside you when your super skinny friend constantly eats junk food or skips the gym “without consequence.” I’m telling you, there’s more to the story underneath. It will eventually show up.

Oh – another kind-of-crazy note is that those friends of yours who can eat a ton and never exercise (while staying rail thin) might have a genetic deviation from the general population that makes it harder for them to absorb nutrients. In other words, they’re eating a ton and their body isn’t gleaning the stuff it needs from all that food, putting them in a position of greater susceptibility to internal health problems. Suddenly, those friends aren’t as enviable. Am I right?

 

Here are the top (very serious) risks of being too thin:

 

Osteoporosis

Low-calorie diets are associated with bone loss because of a lack of nutrients to support estrogen. When estrogen takes a major dive, bones can become brittle and experience density loss. Also, if someone is on a low-calorie diet because of the desire to be skinny then they’re less likely to be incorporating healthy weight training out of the misplaced fear of being “bulky.” Weight training can help prevent some bone less plus it won’t make women bulky.

 

 

Fertility

Women at a low BMI are more prone to amenorrhea or irregular cycles which means they’re either not ovulating regularly or may have trouble with their uterine lining. Additionally, they may be more likely to experience miscarriage. Science Daily says, “Women who have a low body mass index before they become pregnant are 72 percent more likely to suffer a miscarriage in the first three months of pregnancy, but can reduce their risk significantly by taking supplements and eating fresh fruit and vegetables.”

This is pretty upsetting stuff. As a woman who has one child and in the process of trying for a second has suffered a miscarriage, I wouldn’t wish this loss on anyone. It’s extremely devastating even though the vast majority of cases of early pregnancy loss are for reasons that can’t be identified. One doctor explains, “The majority of the time miscarriage is a random, isolated event and we can’t pinpoint a cause.” That said, if you know that you have a risk factor while TTC (including low BMI, an immunologic disorder, uterine or cervix abnormalities, current smoker and/or PCOS, to name a few), it’s worth speaking to a health professional about how you can help your body and reduce your risks.

If you think fertility at a low BMI is only a female challenge then you’re mistaken – men with low BMIs are 22x more likely to have a sexual dysfuntion than their healthy-weight peers. Eeerr…you can read here about more of those details.

 

Anemia

When someone isn’t consuming enough nutrients they become more susceptible to anemia, a condition of red blood cell and/or hemoglobin deficiency. When the red blood cells don’t have enough iron, B-12 and folate to do their thing (i.e., support oxygen transport throughout the body and carbon dioxide transport to the lungs), a person’s entire body suffers. For obvious reasons. Anemia is marked by low energy and fatigue and routinely goes hand in hand with amenhorrea. Making sure your body is getting REAL nutrition is key no matter what weight you are.

 

Lowered Immune System

A lack of nutrients due to low-calorie diets and/or inadequate absorption means that a person is more likely to become immune compromised. A steady, strong supply of nutrients helps support gut health and immune function. People with lowered immune systems are more likely to contract seasonal viruses and bacteria and may also be at a heightened risk for serious illnesses such as cancer.

NOTE: People can also overeat but still have poor nutrient density in their diets – so lowered immune function isn’t just a consequence for people who are too skinny. This applies to everyone making poor dietary choices. Our bodies need fresh, nutritious, quality foods to thrive!

 

 

Heart Disease & Diabetes

Kind of surprising that the risk for heart disease and diabetes is high for really skinny people in addition to obese individuals, right? The tricky thing about being thin is that it can give people a false sense of confidence in their health, especially in cases where they’re not taking care of themselves through a healthy lifestyle. Some skinny people may assume they’re healthy thanks to their weight and continue to eat unhealthy foods, skip medical checkups and opt out of the gym. All of this can make for a silent, raging storm under the surface.

Also, there’s a genetic variant that causes some lean people to store more fat directly around their organs, giving them the appearance of being healthy while hiding their heightened risk for heart and organ issues:

“A new study hints that being lean doesn’t get you entirely off the health hook either. In a genetic analysis involving more than 75,000 people, an international group of scientists led by Ruth Loos at the Medical Research Council in the U.K. found that lean people with a specific genetic variant were at higher risk of developing type 2 diabetes and heart disease despite their lower body fat.”

 

As you can see, being too skinny can carry some risks with it. What’s important is that we’re tuned into our internal health instead of relying on our external health as the only indicator of what’s going on in our bodies. Our weight is only a piece of the puzzle. Only a fraction of what makes us truly healthy.

Yours in health and wellness,

Maggie

 

Advertisements

You Had Me at Namaste

It’s a very simple scene.

Me: Shopping for some curtain rods in Bed, Bath and Beyond over the weekend.

Two Women: One pushing a shopping cart alongside the other. 

Woman #1: “What does namaste mean?”

Woman #2: “I think it’s something like ‘the light in me honors the light in you.'”

*Long Pause*

Two Women: Laughing insecurely and hysterically.

Here’s why this scene knotted my insides. And here’s what namaste means and why it’s not really a laughing matter…

 

 

When I studied yoga in India, I found it fascinating that people would greet one another with the phrase “Hari Om.” The direct translation of this Sanskrit is broken into two parts: Hari relates to the Hindu God Vishnu who is considered “a remover of sins or bad karma,” and Om is considered a sacred syllable that encompasses the entirety of creation from start to finish. As yoga teachers-in-training we were told simply that the phrase loosely means “remember God.” And so, every asana practice (physical poses of yoga) began and ended with this phrase, reminding students from all around the globe and of various belief systems that the divine exists within the physical.

“God” doesn’t seem like a topic that has to do with fitness and wellness but that’s actually a false notion. One of the six branches of wellness is spiritual wellness. It’s as fundamental to our overall well-being as physical and emotional wellness. Just as important as our careers. As essential to our vitality as having a healthy network of friends and family to lean on. In my opinion, even though I consider myself a Christian and could preach on the merits of Christ, not every person has to share similar beliefs to access higher spiritual energy and fulfillment. By keeping our spiritual dimensions awake – whatever they are – we pave the way for better health and improved healing, patience, gratitude and joy.

 

 

When I heard the two women shopping at Bed, Bath & Beyond, laughing at the meaning of “namaste,” a part of my heart broke for them. The fact that they scoffed at a word that means spiritual and mutual respect for other humans and the places within ourselves that are deeper, truer, and purer than the surface, is upsetting to me. Not because I was offended by these women but because I see how much more one can gain in health when these deeper layers within can be unearthed. Looked at without fear and insecurity. These women both appeared to be suffering from various physical ailments and I wondered if they opened themselves up to being vulnerable with a higher power if their health might begin to move in a new direction.

Other rough translations and interpretations of the word “namaste” include:

“I honor and appreciate you”

“The divine in me honors the divine in you”

“I bow to you in respect”

“We are equals”

“Whatever is beautiful in me honors whatever is precious and beautiful in you”

 

In Western cultures, namaste has become synonymous with a feeling of relief at the conclusion of yoga class, a feeling of appreciation for the teacher or gratitude for the brief span of time carved out from life’s busyness to exercise and stretch. The word has become so popular and, at times, generic, that word-play t-shirts are now sold with phrases like “Namaste in bed today” and “You had me at Namaste.” It’s cool that the phrase is becoming less obscure but, as we all know, anything that becomes mainstream can lose a bit of its origins. And namaste’s origins start and end with something intangible and within. The invisible lines that connect us. That level the playing field of our bodily struggles, making us all the same.

 

 

Let’s not forget these lessons in our haste or quest for higher physical beauty and fitness.

Namaste to you.

 

Yours in health and wellness,

Maggie

 

 

A Personal Trainer’s Love Letter for People Who Want to Lose Weight

I considered titling this post “What Everyone Who Wants to Lose Weight Needs to Hear” but that sounded harsh. And the point of this article isn’t to lecture, it’s to reassure. Consider it my love letter. The words from my heart for all those who’ve been disappointed by the fitness industry or guilt-tripped into buying a diet plan or product. I know you’re frustrated. I know you’re self-conscious at times (especially in the gym, if you ever set foot in that awful place, right?). But here are all the ways you can rise above the bull**** and take ownership of your health once and for all. And the best part? Not a single claim about “the right” kind of exercise or eating program. Because we both know chances are that they’ve already failed you.

 

 

Personal Trainers Won’t Judge You

I know it’s super intimidating to see well-sculpted trainers walking the gym floors but trust me, they get you more than you think. In fact, a lot of fitness professionals have been inspired to work in the industry because they’ve gone through personal health, weight or athletic struggles themselves. These people are full of empathy and are good listeners. If you’re willing to open up and be vulnerable, they’re sure to put their best foot forward to guide you on your weight loss journey. Please know that when you approach a trainer they will not judge you! We work with people every day who are dealing with the complex emotional and physical struggles that accompany weight loss.

 

Kiss Your Guilt Goodbye 

I’ve worked with a lot of clients who will have a late afternoon slump at work or a late-night anxiety attack at home that sends them in search of the good stuff (i.e., the cookies, ice cream, chips). They tell themselves they will only eat a few bites of the yummy snack but before they know it, their desire to feel better has led them to consume the entire sleeve of cookies, pint of ice cream or bag of chips (or sometimes all of the aforementioned at once!). Guilt drives these actions, not hunger. So, it’s time to kiss your guilt goodbye.

It takes some practice but in the moments when you catch yourself at risk for mindless overindulging simply remind yourself that you’re not a bad person for wanting a treat. Enjoy it. Relish it. (That’s right – no food is off limits entirely and emotional eating is OK sometimes – yes – it’s OK!). Remind yourself of all the reasons you will feel better if you don’t let yourself spiral with the overeating. Remind yourself of how you have felt after episodes like this in the past and put the food down after you’ve had a little bit. Even when you’re tempted to guilt yourself over slip-ups for overeating (which will happen) – don’t! This practice in self-control and self-talk will eventually lead you to a place in life where you can enjoy a small dish of ice cream guilt-free instead of a whole pint with a side of self-shaming. Remember, there are chances every day to practice and you will get better in time. Guilt sends people backwards, not forwards.

 

 

Don’t Panic 

When ANY of us humans are confronted by an uncomfortable situation we routinely have a knee-jerk, panicked reaction to try and rid ourselves of it right away. Similarly, the fear of our excess weight can startle us so badly that we are desperate to do anything to make it go away quickly. To feel better again. But the challenge with reacting in a panic is that we don’t choose very sustainable actions for feeling better.

You deserve better than short-sighted actions and measures that shed weight quickly. You deserve the luxury of taking your time to find better health. If it’s over the course of a few years of slow but sustainable change then so be it! Almost every program that has you shed weight really quickly is at VERY high risk of having you rebound in weight gain just a short stretch down the line. You can still see and feel incredible changes in your body and health without feeling the rush to do it in 90 days. Don’t panic, just commit to taking one step at a time.

 

Become a Well-Equipped Warrior

Weight loss is emotional. It’s tough. There can be a long story behind why someone hides behind her weight for security or why another person keeps losing and regaining that same 50 lbs. Oftentimes, healthy exercising and eating isn’t enough because your mind keeps playing hardball. It stays fixated on your past trauma or reminds you of cruel words or abuses from authority figures. Sometimes, our minds can’t stop playing “the comparison game,” looking at other people and social media highlight reels and wondering why our lives feel less happy and beautiful.

The weight loss journey is often undertaken as an individual process. But how many wars are won as a one-woman show? Warriors need a support system to win. Warriors need people who are willing to boost them up and support them through the mental and physical obstacles standing in their way of losing weight. These support systems can come from significant others, family members, friends, fitness professionals, nutritionists, life coaches, psychologists and doctors. Most people who struggle to lose weight or who have cyclical weight fluctuations will greatly benefit from seeking out the guidance and counsel of a mental health professional. Please don’t look at scheduling an appointment with a psychologist as a failure. It’s a MAJOR win and will probably be the missing element that will help you finally gain control over your body.

 

 

Your Health is More Valuable Than Any Product

I’m not a product person. I’ve had dozens upon dozens of well-meaning and passionate individuals approach me about the health/nutrition product lines that they sell. They want me to join their ranks and represent the line or help spread the word to my audience. I’m always happy to enlighten clients and readers about what different products are out there; HOWEVER, there isn’t a bone in my body that can endorse a product line as being an excellent be-all-end-all, go-to for weight loss (even well-deserving, scientifically-backed ones!).

There isn’t a single nutritional supplement, shake or meal plan that you’re going to be willing to consume in excess (and pay up for) for your entire life. That’s right. I’m a professional who wants to see you succeed long-term. I don’t give a rat’s *** about before and after photos for results people get in 30 days because you know what almost ALWAYS happens? The weight comes right back on when people abandon the short-term exercise program or “drink-this-shake-in-place-of-most-of-your-meals” plan.

YOU deserve to learn how to get control of your REAL life (ya know, the one that continues after the fad diet). YOU deserve to eat REAL food. YOU deserve to keep the weight off. YOU deserve to feel proud of your progress even if it’s not as dramatic as before/after pics from a 60-day plan. Remember, these photos aren’t the full story. How many of these people are posting a two-years later pic and boasting about it? 

 

 

Your Mind is Powerful But it’s Not Always Right

A lot of people who want to lose weight feel like the whole room is staring at them – at their thick thighs or fleshy belly, vanishing waistline or double chin. They stand in the middle of parties and boardroom discussions feeling unworthy and self-conscious. Same thing goes for in the gym. But hear me on this one: YOU ARE WRONG. You’re not unworthy. And no, the whole room (or gym) is NOT picking apart your faults. You are your greatest critic.

The second we get out of our heads is the second we free ourselves of shame, blame and ridicule. Don’t you think you deserve that? Remind yourself of the many things you’re great at and the wonderful qualities that are deeper than the surface. These are your core. Not your physical appearance. When we place our confidence on those lasting qualities, we gain the power to approach our body transformations with a calm mind instead of a ridiculing one.  

 

Remember, You CAN 

The tagline for WellnessWinz is “Start Believing You Can.” I chose this years ago because so many people hit roadblocks in their mind that prevent their bodies from performing. The same can be said for people in their careers and relationships. Our minds can be powerful vehicles driving our energy and decisions.

Your weight CAN be lost. I know it doesn’t feel like it. Your mind is probably telling you that you’re stuck with it… but you’re not. The second you believe that you can commit yourself to the incremental changes that amount to permanent weight loss is the second that your life changes. The physical process of losing weight may take a little time but the mental shift required to jump start it all can happen today.

 

Yours in health and wellness,

Maggie

 

 

Balancing Female Hormones with Food

Perhaps it’s TMI…but this past summer after weaning my son, my hormones went bonkers. Not just for a month or two. For a while. And it drove me INSANE. Per usual, frustrating experiences with my health cause me to dig my feet into the ground a little harder and push like a bull-headed Taurus (which I am) to find information and natural remedies to help my body. The experience catapulted my understanding about several female hormones and how we can help them normalize.

Upon opening up about my own experiences, I discovered a trove of women dealing with equally pesky ups and downs with female hormones. And not all of them were moms who had recently stopped breastfeeding. Some of these women were trying to conceive and others were simply adjusting to new norms as they inched closer to 40 or 50 years old. Still others were feeling the uncomfortable symptoms of severe menstrual cramps, bloating and acne every month, or extremely long and heavy menstrual cycles. All of these women, in different walks of life, made me realize that very few of us actually know how to help our bodies find hormonal balance and wellness. While it’s true that we can’t control every aspect of our hormones, there’s still a lot we can do to take over the reigns. (Frequently, this kind of holistic advice isn’t readily available or discussed. We have to go hunting for it.)  

So, here are the three hormones that can cause us woes and foods we can eat to help them find balance in our bodies:

 

Prostaglandins

These hormones play a major role “in a wide range of body functions such as the contraction and relaxation of smooth muscle, the dilation and constriction of blood vessels, control of blood pressure, and modulation of inflammation.” Prostaglandins are also involved in the start of labor for pregnant women, causing the uterus to contract. In fact, semen contains a lot of prostaglandins in it and may be one of the reasons that sex around the timing of one’s due date is said to jump start labor for some women. Forgive me, I had to throw out that weird but interesting factoid. Lastly, prostaglandins play a major role in inflammation in the pelvic region, especially. An imbalance of the different types of prostaglandins (PgE1, Pg E2 & PgE3) can lead to increased local inflammation and heavy menstrual cramps.

Prostaglandins can become out of balance and cause pesky, painful PMS symptoms when fatty acid supplies are too low. Essential fatty acids include both Omega-6 fatty acids and Omega-3 fatty acids, and they operate best in our bodies when they’re in balance with one another. When fatty acids are available within the body, The Center of Genetics, Nutrition and Health (based in Washington, DC) has found additional benefits for the reduction of breast cancer, rheumatoid arthritis and asthma! This is pretty mind-blowing and awesome (to me). So, even if your menstrual cycles are pain free and regular, there are still many benefits to eating a diet with plenty of fatty acids of both kinds. But note: Most people are deficient in Omega-3s and need to eat more foods chocked full of them. This begs the next question; Where can we find these foods?

 

Omega-6 Fatty Acid Foods

  • Flaxseed oil, flaxseeds, flaxseed meal
  • Hempseed oil, hempseeds
  • Grapeseed oil
  • Seeds such pumpkin seeds and raw sunflower seeds
  • Nuts, including pignolia (pine) nuts and pistachios
  • Borage oil, evening primrose oil, black currant see oil
  • Acai
  • Corn
  • Sunflower
  • Soybean
  • Cottonseed oil

Omega-3 Fatty Acid Foods

  • Salmon Fish Oil and Alaskan Salmon (wild-caught)
  • Cod Liver Oil
  • Walnuts
  • Chia Seeds
  • Ground Flaxseeds
  • Albacore Tuna
  • Hemp Seeds
  • White Fish
  • Anchioves
  • Egg Yolks

If you’re hesitant about adding any of these important Omega-3 foods to your grocery list then you can check out one of two convenient options for an Omega-3 boost to your system:

  1. Oatmega – a protein/snack bar full of fish oils that comes in a variety of flavors (don’t worry, you can’t taste the fish oil)
  2. Daily Harvest – a monthly, smoothie-delivery company that has creative, delicious and healthy ingredients, and several smoothie flavors that include omega-rich foods (I’m debating stocking my freezer full of these yum-yums)

 

 

Estrogen

For a long time women have naturally assumed that the aging process is accompanied by a precipitous decline in estrogen as we creep towards menopause (or sometimes fall headfirst into it). We hear that the older we get the less estrogen we have. In fact, by about 50 years old, women have approximately 35% less estrogen than they did in their “younger years.” But that’s not the full picture of what’s happening in our bodies…

As the female aging process begins around 35 years old (i.e., when fertility shifts due to changing hormones), women experience a much more dramatic dip in progesterone than estrogen. Progesterone actually drops by approximately 75% (!!!!!!) in the same amount of time that estrogen drops by 35%. This creates an imbalance in the two hormones that unfortunately leads to estrogen dominance. And “ED” isn’t any fun. Trust me, after weaning my son my hormones swung hard one direction (low estrogen) and then right back the other way (high estrogen). Both ends of the spectrum feel pretty crappy. Let’s just be honest.

You see, estrogen is kept in check by progesterone, especially in the latter half of our menstrual cycles. When estrogen is allowed to “run rampant” it likes to take our bodies on a wild ride. Large spikes in estrogen (both right before ovulation and a handful of days after) can leave us experiencing all sorts of uncomfortable symptoms.

*Some* Signs of Estrogen Dominance:

  • PMS
  • Hot Flashes
  • Infertility
  • Fatigue
  • Decreased libido
  • Increased weight gain, especially around the middle
  • Menstrual cramps
  • Headaches
  • Excessive/heavy/long menstruation
  • Thyroid problems
  • Depression
  • Insomnia or sleep disturbances

*Other Conditions That Science Suggests May Be Caused (in part) by Estrogen Dominance: Endometriosis, Fibroids, Fibrocystic Breasts, Cervical Dysplasia, Breast/Uterine/Ovarian Cancer.

Foods That Can Boost Estrogen

(*remember, this is typically the opposite of what people need)

  • Farm-raised, non-organic eggs, meat, fish and dairy products
  • Sugary and processed foods – caloric overload in our diets increases fat mass in the body which leads to estrogen overload (same applies to overeating any foods but sugar and processed foods often have “empty calories” that add up quickly)
  • Produce that has been sprayed with heavy pesticides
  • Soy products, especially when processed
  • Drinking from plastic water bottles – a recent widespread study was conducted investigating major brands like Aquafina, Dasani and Nestle, and found on average 15 free-floating plastic particles in each bottle (I don’t want to drink plastic! If only I could find a crying emoji to put in here…)

For foods that help keep estrogen in check, read on to the next section…

 

 

Progesterone

If you read the section about estrogen, it becomes glaringly apparent why progesterone is so important for women’s health. You’ll also remember that we discussed how much progesterone drops at a ridiculous rate as we women age. Why must every stage of life be complicated as a woman? Seriously. But the good news is that there are LOTS of foods that can help boost progesterone – and they come with a plethora of other health benefits, too.

Please note that progesterone can be too high for some women, although this is a bit less common than estrogen dominance which afflicts many women who are overweight, over-stressed and/or between the ages of 35-60.

A few signs of progesterone dominance include:

  • Weight fluctuations
  • Feelings of sadness or anxiety
  • Sleepiness
  • Bloating
  • Dizziness
  • Waking up feeling groggy
  • Not feeling like you

Foods that Boost Progesterone:

*Note: None of these foods contain progesterone per say, but they have the nutrients required for supporting the hormone’s production in the body, and many of us could use MORE of this particular hormone.

Meats:

  • Red Meat
  • Turkey
  • Oysters
  • Shrimp
  • Salmon
  • Trout
  • Tuna
  • Shellfish

Fats:

  • Olive oil & olives
  • Coconut oil or butter
  • Eggs
  • Avocado – also on fruit list

Veggies:

  • Brussels sprouts
  • Leafy greens
  • Kale
  • Collard greens
  • Swiss chard
  • Broccoli
  • Cabbage
  • Cauliflower
  • Sweet potatoes
  • Russet potatoes

Fruits:

  • Avocado
  • Kiwi
  • Banana
  • Prunes
  • Lemon

Nuts, Legumes & Seeds:

  • Cashews
  • Almonds
  • Hazelnuts
  • Walnuts
  • Black beans
  • Lentils
  • Chickpeas
  • Flaxseeds
  • Sunflower seeds
  • Pumpkin seeds

Grains:

  • Brown rice
  • Oats
  • Quinoa
  • Amaranth
  • Millet

Misc:

  • Cacao
  • Yogurt

 

I hope this is helpful information for you whether you’re a woman hoping to be expecting some day or a woman trying to understand the yo-yo of hormones that IS perimenopause. Godspeed to us all! 

Yours in health and wellness,

Maggie

 

 

 

 

 

Perfect Health Doesn’t Exist

I opened my email inbox the other month and had a newsletter from a health professional in my network. I clicked through to read what she had to say about the germ-infused winter season and immediately felt my insides prickle. She said that we need to start pointing the finger of blame back at ourselves when we’re sick, citing that our immune systems aren’t doing their jobs because of physical and mental stresses that we aren’t keeping in check. I like this health professional and trust her a lot. I get her point. But I can’t agree with her.

Yes, it’s true that our immune systems are the foundation for our health. And we have a lot of control over how resilient (or not) our gut health is based on what we eat and how healthfully we live. But it’s also true that there are quite a few things out of our control from one season of life to the next. Take me as an example…

This past winter I cut way down on alcohol and caffeine, started sleeping longer every night, and replaced lots of household products with plant-based, plastic-free, fragrance-and-dye-free alternatives. I also dialed down my high-stress workouts and replaced them with some yoga and plenty of quality strength training for hormonal balance. Lastly, I’ve stuck to my routine of eating plenty of fruits/veggies, whole grains and lean protein, but added a boost of healthy fats to balance out omega-6 and omega-3 fatty acids in my diet. All of these lifestyle choices would suggest that my immune system should be fairly strong. Maybe even ironclad. Right? Wellll…

 

 

Ironically, winter 2017-2018 was not just a miserable flu season in America but also a miserable time in my household. I got sick more in the last few months than in the last 10 years combined. Three stomach bugs, countless colds and sore throats, and hormones responding to the inflammation by bouncing all over the place. Needless to say, my complexion went down the tank, too. I’ve been looking like I just hit puberty lately. Lol.

But I’m trying so hard to be healthy!” my mind has been screaming. “This isn’t fair!” Sometimes, it’s not enough. Sometimes, toddlers aren’t good about covering their sneezes and you end up with projectile snot literally in your mouth. Enjoy that visual. Sometimes, stressful life events occur like family deaths, job changes, seasons of travel, and physical injury. The list goes on. Sometimes, life just isn’t under our control. And that’s okay. Because nature didn’t intend for our bodies to be perfect. It intended for them to be flexible and resilient.

(Random aside: I took strange comfort in Lindsey Vonn’s reaction to falling short of the podium in the 2018 Olympics; she reflected on how one moment in life you’re on top and then things can change quickly. The fact that even the most impressive athletes in the world are not removed from struggle demonstrates how connected we are as humans in our plight. It’s nothing to badger ourselves over or feel shameful about.)

The idea that our health should be perfect sets us up for false expectations and failure. It’s the reason why people come into the gym and think they have to hold themselves to a lofty standard of exercising every day or else they’re falling short. And then they quit because of the fear of failure. If perfect health is as easy as following “all the right steps” then why do healthy and active individuals get cancer? Why do we get sick when we’re actually eating healthier than ever before? Why are we more prone to injuries and wrinkles as we age? We can eat all the health-food-junkie products on the planet and exercise every day, and we will STILL fall ill at times. We will still have moments of weakness and pain. And that’s okay, too. This is normal. I’m telling you: THIS IS NORMAL. Because perfect health doesn’t exist.

 

 

Our DNA isn’t stagnant. I’ve talked about this before. It ebbs and flows just like our gut health does. In this way, Mother Nature designed us to be able to respond to life’s inevitable challenges on a cellular level. You see, our DNA expresses itself differently under varying degrees of inflammation and stress. Sometimes, there’s little we can do to control the way that certain genes express themselves because we may be more predisposed to a health condition according to our genetics. While it’s true that there are lots of gene-testing services out there, many people are still unaware of their own situation and what they are more (or less) predisposed to. But we don’t necessarily have to know all the answers up front… if we’re willing to live in wellness.

When we’re dedicated to being flexible in body, mind and spirit, we open ourselves up to transformation throughout the lifespan. Staying active about self-care is all we can control. We get the privilege of choice in our lives! And I like to think that makes us a lot more powerful than perfectly-designed, stagnant beings.

One of my favorite quotes of all time by Michael J. Fox:

 

 

Choose a healthy lifestyle because it will help you through the inevitable challenges ahead, not because you think it will clear your path of all obstacles.

Yours in health and wellness,

Maggie

 

 

 

Find Healthy Fast Food Eats

Just to be clear, I’m not a raving fan of eating at fast-food establishments on a regular basis, buuuutttttt I’ve found that I have more lately. Why? I moved to a new area that has fewer grab-and-go, order-at-the-register, local eats and a whole lot more chain restaurants. Sweet Green, where art thou?!? I was pretty bitter at first, feeling like I only had two options: 1) eat at home or 2) go to a sit-down restaurant. But then I opened my mind a little, looked at the menus of restaurants I used to curse under my breath, and discovered a few really awesome, quick options for meals on-the-go or when I just can’t bring myself to cook salmon, broccoli and quinoa again.

So, here’s the roundup of fast-foody chains: Starbuck’s, Chick-Fil-A, Chipotle, Tropical Smoothie and…drum roll, pleaseMcDonald’s.

Funny story. I spent three years living in the Adams Morgan neighborhood of DC, exactly one block from McDonald’s. I swore when I moved there that I would never set foot inside it, even when occasionally stumbling back from bars in my early 20s. And I didn’t. A while later, my husband and I owned a town home near a DC metro stop, once again just a couple blocks away from the golden arches. In all five years of living there, I went to McDonald’s only a handful of times, typically to grab a quick breakfast and coffee when getting up early for a road trip. So, the fact that I’ve been to McD’s as many times in 8 months as 8 years…*gulp*… is a bit scary sounding.

I’m not saying fast food is ideal for your body’s health. But I AM saying that the eats I’ve found below aren’t too bad, either. In fact, these five little go-to’s have gotten me through moving with my family to a new area and adjusting from city to suburban life. And guess what? I’ve LOST five pounds since moving even though I don’t have easy access to lots of farm-to-table restaurants like I used to, and even though I don’t have to take my dog on twice-a-day walks to go #2. She has a yard full of squirrels and chipmunks to chase now! The point is: Even in a world full of fast-food chains, WE HAVE A CHOICE TO MAKE. We don’t have to choose the unhealthy stuff. Even when we’re in a rush. Even when we’re low on cash. Even when we are airport hopping due to work travel. We CAN find a way to be healthy. If we put in the effort. 

 

My 5 Favorite *Mostly* Healthy, Low-Calorie Eats at Fast Food Places:

 

 

Starbucks; Protein Bistro Box

“A hard‐boiled cage free egg, sliced tart apples, grapes, and white Cheddar cheese served with multigrain muesli bread and honeyed peanut butter.”

The Breakdown:

Calories: 370 | Total Fat: 19 g | Dietary Fiber: 5 g | Sugars: 18 g | Protein: 13 g

Likes: I love that this meal packs in meatless protein, making it a great option for carnivores and vegetarians alike. And since there are Starbucks on basically every city block and in every airport, this protein box is easy to find for a heavy snack or light meal. It definitely beats getting a scone. I even let my toddler eat half of it sometimes!  

Dislikes: I don’t love that this meal is 18 grams of sugar but, at the same time, it’s almost all from the fruit so the sugar is natural. Also, if you’re sensitive to gluten, dairy or peanut butter, this little meal probably isn’t a great choice.

 

 

Image result for chick-fil-a cool wrap

 

Chick-Fil-A; Grilled Chicken Cool Wrap

“Sliced grilled chicken breast, nestled in a fresh mix of Green Leaf lettuce, petite red and green lettuce, and shredded green cabbage with a blend of shredded Monterey Jack and Cheddar cheeses, tightly rolled in a flaxseed flour flat bread. Made fresh daily.”

The Breakdown:

Calories: 350 | Total Fat: 14 g | Dietary Fiber: 15 g | Sugars: 3 g | Protein: 37 g

Likes: This meal is FULL of protein for very few calories. Woot woot! It’s also packed with fiber and low in sugar. The mix of greens, flaxseed flour and grilled chicken mean it’s also nutritious. It’s a pretty stellar combination for a grab-and-go lunch, if you ask me.

Dislikes: The pros of the cool wrap can be easily outweighed when paired with french fries, soft beverages, and dressing toppings. Any time you enter a fast food establishment you must APPROACH WITH CAUTION.

 

 

Image result for chipotle salad bowl with chicken

 

Chipotle; Salad Bowl with Chicken

Make-your-own salad bowl topped with; romaine lettuce, chicken, black beans, fajita vegetables, fresh tomato salsa, and tomatillo-green chili salsa.

The Breakdown:

Calories: 380 | Total Fat: 8.5 g | Dietary Fiber: 10 g | Sugars: 8 g | Protein: 42 g

Likes: I appreciate that Chipotle comes with options. So while my husband woofs down a burrito, I have lighter meals at my disposal. This combo of ingredients for the salad bowl is my go-to when it comes to Chipotle. It’s full of vitamins A and C, and gives me a solid boost of iron. Not bad on calories either, right? This meal stays low-calorie by avoiding calorie-laden toppings like cheese, sour cream, queso, and rice. Heck, if you’re really hungry just throw some healthy guacamole on top for an extra 200 calories and stay satiated for even longer!

Dislikes: It’s extremely tempting to dive into the lime-salted chip bag of the Chipotle kingdom. They’re so good. But the salad bowl is already chocked full of sodium (1485 grams!), so tread lightly. And drink plenty of water.

*To calculate how your favorite burrito or bowl’s nutrients add up, check this out: Chipotle Nutrition Calculator.

 

 

Image result for tropical smoothie cafe detox island green smoothie

 

Tropical Smoothie; Detox Island Green Smoothie

“This smoothie is made with spinach, kale, mango, pineapple, banana, and fresh ginger.”

The Breakdown:

Calories: 180 | Total Fat: 0 g | Dietary Fiber: 5 g | Sugars: 29 g | Protein: 4 g

Likes: I love that this smoothie packs in power veggies like spinach and kale. The ginger gives it a zing and is great for digestion. Believe it or not, this smoothie is actually far lower in overall calories and sugar than the vast majority of the other ones on the menu. People love to think of any “smoothie” as healthy, but some of Tropical Smoothie’s drinks have up to 780 calories and over 100 grams of sugar! Yikes! Stick with this one or another lower calorie/sugar option. Your tummy will thank you for not destroying your gut health with sugar overload.

Dislikes: It’s important to mention that you don’t want added sugars or sweeteners with smoothies. Don’t forget this crucial step when ordering or you’ll end up with something that is less healthy than you planned. Also, if you want to make this low calorie smoothie into a meal, choose your wrap, salad or flatbread carefully. Calories can quickly add up, especially when a smoothie + sandwich combo results in a “free” cookie or bag of chips. They get me nearly every time with those Salt & Vinegar chips, darn it! 

 

 

Image result for mcdonalds oatmeal

 

McDonald’s; Fruit & Maple Oatmeal w/o Brown Sugar

“Our oatmeal starts with two full servings of whole-grain oats and a touch of cream. Loaded with red and green apples, cranberries and two varieties of raisins. And you can have it just how you like it, with or without brown sugar.”

The Breakdown:

Calories: 290 | Total Fat: 4.5 g | Dietary Fiber: 5 g | Sugars: 18 g | Protein: 5 g

Likes: This oatmeal really sticks to my ribs. It fills me up and was a lifesaver when we were moving into our new home this summer, kitchen cupboards empty and entering each day in a craze (plowing through as much work as possible while the toddler was under Grandma’s care).

Dislikes: When topped with brown sugar, this oatmeal quickly skyrockets in sugar; up to 33 grams! Also, the oatmeal is a mix of slow-cooked and instant oats, meaning it’s not *quite* as healthy as it could be…but that’s fast food for ya.

 

 

Again, I’m not saying everyone should live off fast food. I try to keep it to a minimum in my diet, but every now and then, it’s helpful to know where to find healthy fast-food eats. They’re out there. Just gotta find ’em.

Yours in health and wellness,

Maggie

 

My Thoughts Shared on MyFitnessPal and Thrive Global

Quick shameless plug (…or two):

This week I was honored to be one of several featured trainers on Under Armour’s MyFitnessPal blog! This is basically a life dream, so I can’t help but gush a little. The article, The Best Way to Spend 30 Minutes in the Gym, reviews what each of us trainers prefers to do for exercise when we only have 30 minutes to work out.

To clarify; despite how I was paraphrased in part of the article, I don’t think everyone should “take it fairly easy” with exercise when they only have 30 minutes to expend energy. That said, sometimes it’s appropriate to enjoy a recovery workout or some steady-state cardio. For example, now that I’m a woman in my 30’s and a mom who needs time-efficiency and stress reduction, I prefer to steer away from high-stress workouts like HIIT. Trust me, I’ve done PLENTY of HIIT workouts in my lifetime. Maybe too many. But my body calls for something less strenuous in this season of life when hormone balance needs to be respected and immune health kept strong. To read what I prefer to do with my 30 minutes, and what other trainers do, check it out: Read More.

My last shout out is for an article written by the incredible, bold and fearless Sandra LaMorgese on Arianna Huffington’s health and wellness platform, Thrive Global. The article: How Social Media Complicates the Positive Body Image Revolution includes my personal thoughts about social media and how it can [at times] let us all down. Sandra reflects on her own physical journey and why she took on a new attitude about her health in her 60’s (oh yea, and now she’s a model). It’s a great, worthwhile read. Enjoy!

Yours in health and wellness,

Maggie