Big Tips from a “Big Loser”

Bernie Salazar is a MAJOR LOSER! Hs is probably one of the BIGGEST LOSERS I know… and that’s why anyone with ears should listen to what he has to say about achieving lasting health and wellness.

You see, Bernie used to have sleep apnea, high blood pressure, and pre-diabetes. Then he shed 130# on the reality show The Biggest Loser (season 5) and now he runs marathons. While he may not win them (don’t worry Bernie, I don’t win either), he still fiercely competes with the only opponent that matters – himself.

Bernie Salazar on Chicago Athlete's March Magazine

I had the pleasure of spending a few days in D.C. doing some advocacy work with Bernie. We were on the Hill representing ourselves as guests of Mizuno asking Congress to increase funds for the Carol M. White physical education program (PEP) so that more grants can be awarded. The truth is the government suggests at least 1 hr a day of exercise, yet, only 8% of schools actually comply with that by offering daily phys ed. It’s a real problem. We hope to be part of the solution. That’s why we took two days of our time to share our personal stories and expertise.

Team Mizuno Never Settles – Phys Ed for Kids Today!

Bernie with some GWU students.

Besides bringing “PEP” to the Hill, Bernie made a huge splash on the campus of George Washington University, where I teach sports nutrition. He spoke about his journey from “couch potato” to “marathoner”.  You can learn a lot from his life experiences and what he thinks is really important to realize a life of wellness.

Here are some of the highlights from his talk:

1. You’ll know when it’s time to change. Bernie talked about the various family, friends, doctors, and yes, even dietitians, who failed at trying to help him lose weight. He knew the little tricks to pretend like he was making changes when he really wasn’t. He described his “rock bottom” moment when he had a cupcake named after him at a famous Chicago bakery – “Bernie’s Boston Cream Cupcake”. He joked that he was probably invited to the wedding because he helped pay for it.

2. You can’t do it alone. You need to rely on family and friends for support. Bernie said it is hard to make so many lifestyle changes and the people you love can help provide motivation. On “campus”, you workout 8 hours a day so something has to drive you. My tip to add to that is TELL PEOPLE what you are trying to do. Verbalize your goals and ask for support.

3. Believe that you deserve the benefits of the new lifestyle. Bottom line, most people sabotage themselves because they can’t imagine they deserve a healthy lifestyle. They have kept up with old habits for so long that they really can’t see anything changing.

4. Set goals. Bernie strongly believes that you need to constantly set goals for yourself. This is what got him into marathoning. He thought, “if I commit to a marathon I will benefit from all that training and get a new sense of accomplishment.” He’s completed one marathon and one half marathon and has a list of races planned for 2009.

5. Ask others to join you. (I love this last one…) Bernie truly believes that health is not yours until you can give it to someone else. You should ask people to workout with you, run a race with you, and join you on your journey toward wellness.

When asked about his current “workout regimen”, Bernie says he just plays more. He means it too. Of course he works out, but he focuses on fun first. He doesn’t do a workout he dreads. He’d rather check out the outdoor scenery or the latest exercise gadget. He also said his nutrition secret is just portion control. He focuses on food as fuel to give him energy, not a drug to make him numb. So he gives priority to fresh, delicious foods. This works for him because he is in “maintenance mode” for his weight.

Look for more Bernie soon. He should be on an upcoming episode of The Biggest Loser this season. You can view his video blogs on www.dietsinreview.com

I have say it is so cool being a nutrition expert. Every day is different for me. I’ve had some very interesting opportunities. From this blog, to my recent baseball interview, to working with Bernie and Mizuno on policy, to my recent media training at American University… I think there are so many opportunities to use your voice and be heard. With the economy and health care on people’s minds, growing chronic diseases like obesity and diabetes, shrinking physical activity, crappy school lunches, and something called “going green” there is so much in our lives that involve nutrition. I plan to take 2009 to a whole new level with social media (I got a new HD flip cam) and mainstream media (I want to be on TV and radio). I’ve already written some print articles for a D.C. running magazine and I hope to take that to national pubs. Of course, there’s the private practice too.  Bottom line is being an RD rocks and I love that I get to share some of my experiences with you!

Happy RD day!

In health,

Rebecca

Check out some other cool posts from dietitians – in honor of RD Day – March 11th – Everyone wins with nutrition!

Beyond Prenatals – Food vs. Supplements and Real Advice vs. Fake Advice
Annette Colby - No More Diets! A Registered Dietitian Shares 9 Secrets to Real and Lasting Weight Loss
Ashley Colpaart – Dietitians working in food policy, a new frontier
Diana Dyer – There and Back Again: Celebration of National Dietitian Day 2009
Marjorie Geiser – RD Showcase for National Registered Dietitian Day – What we do
Cheryl Harris – Me, a Gluten Free RD!
Marilyn Jess – National Registered Dietitian Day–RD Blogfest
Julie Lanford – Antioxidants for Cancer Prevention
Renata Mangrum – What I’m doing as I grow up…
Liz Marr – Fruits and Veggies for Registered Dietian Day: Two Poems
Meal Makeover Moms’ Kitchen – Family Nutrition … It’s our “Beat”
Jill Nussinow – The Registered Dietitian Lens I Look Through
Wendy Jo Petersen – March 11 is our day to shine!
Diane Preves – Registered Dietitians and the White House Forum on Health Reform
Andy Sarjahani – Dr. Seuss Tribute continued: Green Eggs and Ham and a Sustainable Food System
Anthony Sepe – RD Showcase: Registered Dietitian Day, March 11, 2009
Kathy Shattler – RD Showcase for Nutri-Care Consultation
UNL-Extension, Douglas/Sarpy County – Nutrition Know How – Making Your Life Easier
Monika Woolsey – Dietitians–Can’t Do PCOS Without Them!
Monika Woolsey – In Honor of National Registered Dietitian Day
Jen Zingaro – My life as a Registered Dietitian

Is The Biggest Loser Scalable to the Population?

I’m watching The Biggest Loser. I have to say I love this show. Always have. Props to Cheryl Forbery, RD the show’s dietitian. I wish she got more screen time.

I was surprised (and not at the same time) with the contestants being clueless to the calories in the “super bowl foods”. The guesses between them for 7-layer-dip varied from 800 to 4,500 calories!

I though the celeb chef segment was excellent. He focused on flavoring healthy foods — without fat! He took 900 calorie chicken wings and converted them to a 200 calorie dish. He spent a day with one contestant, took him to the grocery store and cooked with him.

These small changes give big reactions! The contestants realize that the fatty foods aren’t worth the calories and hard exercise especially when there are alternatives that “taste better” in there opinion.

So I have to wonder… it is great that this show can reach the public… but is it scalable for public health?

Can’t we figure out how to get this type of personal attention (trainers, dietitians, and chefs) to families ready for a change? Sure… for the “right price”…

I would think that for one visit with a trainer, RD and chef it would run around $500-600. Multiply that times several hours a day of focused attention.

How do you take something that obviously works and scale it to the masses? Any ideas????

One criticism of the show is all the product placement. I don’t mind the “healthy” ads – loved the ziploc steamer bags (veggies, herbs, micro… done and done). But when “trainer” – not RD – Bob tells people to put away their oatmeal – a 1 cup portion… and replace it with “fiber one” cereal – a 1/2 cup portion, I just want to put a dunce cap on him. Hello???? A. Don’t treat oatmeal like a poor breakfast choice B. who in the world only sticks to 1/2 cup? Nobody. Now, don’t get me wrong… I love my fiber one cereals and bars. But be realistic with what you show…. Bob is mis-educating people. Show the world a real breakfast that includes the product placement (e.g. 1 cup cereal with milk and fresh fruit). Don’t make them think to eat a healthy breakfast they need to deal with 100 calories of cereal and 90 calories of milk.

To end on a high note, they did air that contestants skip breakfast… a big health no-no.

“Positively” Essential – A New Book About Aging Healthfully

What do you get when you combine a chef and nutritionist for the hit TV show “The Biggest Loser“? You get cookbook magic! Cheryl Forberg has been a chef (catering to Lucas Films – as in George Lucas – as in Star Wars) and a registered dietitian (RD) for years and she knows what she is talking about. She has written or contributed to 9 books and she has helped dozens of Biggest Loser contestants shed pounds by helping them transform their nutrition behaviors. Now, she wants to help you learn how you can eat healthfully and age gracefully in her latest book, Positively Ageless. Oh, and did I mention that she is also a James Beard award-winning recipe developer? How cool is that?

I had the great fortune of interviewing Cheryl about the new book. Read on to find out what she has to say and decide if you think this book is for you! Also, be sure to check out her new blog “healthy is sexy“.

Rebecca: You have a new book out “positively ageless” what is it about?

Cheryl: the subtitle says it all: it’s A 28-Day Plan for a Younger, Slimmer, Sexier You. In Positively Ageless, I explain all of the ways that we are empowered to slow the aging process via environmental factors which include diet and exercise. Most people believe that genetics determine the rate at which they age. In reality, genetics are a minor part of the equation. Environmental factors such as diet and exercise are key determinants. We can literally slow down or speed up the aging process with simple food choices as well as our decision to make (or not make) exercise a part of our daily routine.

That’s interesting. I know that’s probably something people don’t think about on a daily basis. If you are busy, “what will I eat” becomes an afterthought. Sometimes it’s even just grabbing something to-go from a restaurant or scrounging around the house. It would be good to know what foods to have on-hand that can help prevent cell damage.

Rebecca: why did you decide to write this book?

Cheryl: My first book, Stop the Clock Cooking: Defy Aging — Eat the Foods You Love was written about five years ago. It was the first antiaging cookbook and the science on which it was based hasn’t changed. Positively Ageless builds on that book by adding new and emerging research. I also covered other areas this time such as exercise, stress and skin care to create a more comprehensive approach to the subject matter. And as the Nutritionist for NBC’s The Biggest Loser for five seasons, I’ve learned so much about the affect that obesity has on our health and on the aging process. The 28-Day plan in Positively Ageless is similar to what the contestants follow on the show. It offers a fun and delicious way to achieve and maintain an optimal weight and a strong body at home.

You do an amazing job on TBL, it is hands-down my favorite show on television. It must be so rewarding to transform lives and know that the world is watching. I think that’s great that Positively Ageless uses your nutrition concepts from TBL because I think people watch the show want to know – “hey, how can I do that?”

Rebecca: Who is this book for?

Cheryl: Though part of this book addresses what happens to our bodies as we turn 30, 40 and 50, this book is really for everyone. The dietary recommendations are for everyone — it’s never too early or too late to begin.

You are right about that. I think the best time to start is when a person feels ready and motivated to make positive changes. Nobody said it was easy… especially if you have spent years making poor nutrition choices and avoiding exercise like the plague. It sounds like this book is a place to start.

Rebecca: How do you think consumers will be able to use this book, how will they benefit?

Cheryl: One of the things I’ve learned from working on the show [TBL] is that our hectic lives often force us to compromise on important daily decisions that directly affect our health. This often results in skipping meals, making the wrong food choices, not eating the right things, eating too much and not exercising. For those reasons, Positively Ageless makes easy-to grasp recommendations and breaks it down into doable steps. This includes exercise plans, shopping lists, four weeks of menus, and scrumptious recipes.

It sounds like this book hits it from all angles. I personally believe that the most value comes from making changes in both nutrition and exercise – even walking and swimming or simple, light weights at home. So many people choose one or the other, but if there is any “magic bullet”, it would include both.

Rebecca: When should people start caring about aging?

Cheryl: It’s easy not to think about until you start noticing physical changes such as facial lines or a few gray hairs. But we should be more aware of our food choices much earlier on. And in terms of exercise, our muscles lose strength and start to shrink in our thirties. For optimal health, we should all, young and old, include exercise as a part of our daily life.

I have to agree again. I am in my early 30s and I noticed a shift in my metabolism and those lovely lines that just pop up. It’s interesting that most women don’t notice the drop in calorie needs that happen in their 30′s – and it is across the board even if you are active. Women over 30 need 200 fewer calories a day (estimated – see table 3). If you don’t decrease your intake or exercise more, those “measly” 200 calories can add up to 21 pounds in weight gain in a year! It’s no wonder people say excess weight sneaks up. That’s also the time women are having babies and people are growing in their careers so diet and exercise may suffer.

Rebecca: You’re a professional chef, are the recipes in the book easy for the average person?

Cheryl: Yes, I intentionally developed the recipes with home cooks in mind. I tried not to make the recipes too fussy or time-consuming. I also tried to focus on ingredients that were easily accessible instead of high antioxidant foods that may be obscure and expensive. There is nothing processed or artificial. The focus is on the quality of the calories as much as the quantity. You truly are what you eat. As a chef first, nutritionist second, my focus is on flavor first. I think the recipes reflect that.

That’s good to know. It’s also good for people to know that the recipes have no processed or artificial ingredients. There are a lot of people out there who need to watch for health issues, like migranes, autism, ADHD and others who just have a personal preference to eat all natural. I personally don’t always stick to that, but it would be great to have a book with recipes I can pull from to try to get better at it. It is also important that you are focusing on flavor. I hear time and again that vegetables are bland and I am convinced it is because people are overcooking them and not using enough spices, seasonings, herbs, or juices for flavors.

Rebecca: What do you hope to accomplish with this book?

Cheryl: My hope is to spread the word that we can dramatically improve our health and our lives with the simple choices we make at the grocery store. This is not a restrictive or limited regime. The offerings are extensive — there’s something here for everyone. That makes the plan seductive and easy to stick to.

Who can argue with “seductive and easy”? Sounds wonderful! Thank you Cheryl for introducing your book. I can’t wait to try some more of the recipes. Best wishes to you – and keep up the great work on TBL. I will definitely be watching!

Liveblogging The Biggest Loser – The Winner Is…

BILL! lost 164# current weight 170# 49.1% weight loss

Isabeau – lost 113# current weight 185# 37.92% weight loss

Holly – lost 105# current weight 150# 41.18% weight loss

Julie – lost 97# current weight 121# 44.5% weight loss

Ok, great show, great season. I can’t wait for the new year and million pound match up.

It’s What’s Up Here That Counts…

The best sign off quote of the year on The Biggest Loser happened tonight when Ryan was sent home. He said that he learned its not about food or exercise but its about what’s “up here”.

So true. Once you learn the basics of what to do and how to do it, it takes dedication, determination, and discipline to stick with it. It’s a process and a lifelong commitment. My college instructor and track and field coach, David Egnatuk, gave the best motivational speeches in his exercise classes. He talked about the importance of mind over matter and that “gray material between your ears” as the barrier to overcome. These speeches would usually come as we were doing chin ups or biceps curls as part of our circuit training. His positive support helped us flip our mentality from can’t to can. I took his words with me when I graduated from Albion. I can’t recount the times I’ve recalled his wise words to help me overcome challenges.

It brought to mind a question: how often do we tell ourselves we “can’t” do something – whether its “I can’t go to yoga tonight. I’m too tired.” or “I can’t stop snacking at night.” or “I can’t get my kids to cut down on junk food.” Not to get all Tony Robbins on you but imagine the power we could generate from positive thinking. What can we accomplish if we don’t let the “gray matter” sabotage our goals.

Ryan lost weight since leaving the ranch and he will continue to do so until he reaches his goals. I 100% believe he will get to a maintenance mode and his life will be forever changed. I am sure he is experiencing other health benefits, like lower cholesterol, blood pressure, and blood sugar levels. But did you notice the emotional and well-being improvements? He seems so much happier. He has more energy. His wife and extended family are supporting him all the way. It’s so motivating to see results like Ryan’s. They don’t come easy, but then again nothing in life ever does… unless of course you’re Paris Hilton.

Realities of The Biggest Loser

This New York Times article about The Biggest Loser is a fair portrayal of the discrepancies between the show and reality of losing weight. I wrote a post earlier this week about the science behind the show.

 Despite the article, I’m still a supporter… This show does a great job at identifying key components of behavior change; calorie reduction and improvement in nutritional quality of food, frequent exercise, and a strong social support network.

I think it is also motivating to people who are overweight and not yet obese. Everyone knows its easier to avoid putting on weight in the first place than lose weight. If an overweight person decides “the buck stops here” and commits to making changes in their environment to encourage a healthy diet, exercise, and social support that encourages lifestyle changes then the show is doing its job. Weight gain is stabablized and eventually (and slowly – up to 2 pounds a week) reversed.

Compared to all the “miracle” weight loss drugs (Alli) and supplements that people try, this show wins hands down in my book.