M.O.V.E.

workout

Do you set fitness goals for the week and then feel really good about yourself when you complete them? Or feel even better when you exceed your goals? I think that is pretty typical for most people, and rightfully so because it helps you feel accomplished.

On the flipside, have you ever set those weekly fitness goals and then did not meet them? How did that make you feel?

I used to really beat myself up if I didn’t make my ‘fitness goal’ for the week…I am an active individual, but for some reason my brain tells me that I am not “fit” enough if I do not complete that goal. But you know what? It does not matter…

It doesn’t matter if you meet your specific goal of the week as long as you are finding joyful movement to make your body feel good and listening to your body. What do I mean by that? You are active  and are doing types of exercises you enjoy. If you make yourself run because you think it will make you more fit, then you are doing it for the wrong reason…you should do something you love so you are more likely to continue exercising in the future.

Also, you should feel good after a workout. Now, I am not saying you shouldn’t push yourself and sweat…we all need a little nudge to build strength. However, if you don’t feel happy and positive after a workout or you are in pain, you are not getting the most mental benefits out of your workout.

Below is a chart found on the American Heart Association website that outlines how much movement we should be getting at different intensities per day and week. This week, I challenge you to pick an intensity or combination of recommendations and make that your goal . Then, if you meet or exceed that goal, you know you have met the requirements for healthy cardiovascular health.

Figure found on the American Heart Association website found at http://www.heart.org/HEARTORG/HealthyLiving/PhysicalActivity/American-Heart-Association-Recommendations-for-Physical-Activity-Infographic_UCM_450754_SubHomePage.jsp

Keep in mind that these are the recommendations for good cardiovascular health.  It is recommended that you work on strength training at least 2 days a week. Building muscle won’t make you bulky (unless that is your goal), but it will help with posture, metabolic rate, and activities of daily living–just to name a few benefits.

Regardless if you like running, swimming, dancing, or biking, do what you love and what you can be consistent with. For me, I LOVE running but have been struggling motivating myself to do that as of late…instead, I have been doing livestream Dance2Fit classes with Jessica Bass (interested? check out this link and try the free 7 day trial).

It is a fun way for me to get my heart rate up, burn calories, and MOVE. It also breaks up my normal workout routine, which is nice.

What type of workout will you try this week to break up your usual routine? Let me know!

Jumpstart your mindful eating journey by downloading my 6 Steps to Mindful Eating guide here – it’s free!

Until Next Time,
Happy Chewing!
Katrina Detter, RD,LDN

Food or Fad?

breakfast

Do any of you follow fitness junkies on social media?  I follow several—several that I am super fans of…however, typically I am a fan of their workouts and not so much of their nutrition advice solely because many of them have not had nutrition training…and yet they are promoting nutritional advice that could ultimately be detrimental to one’s body. I will tell you why.

For instance, one of my favorite fitness guru’s recently began selling protein powder—no big deal. I am not against protein powder, especially if you truly are working out your muscles hours in a day and need the extra protein to help rebuild your muscles. I also think protein powders can be beneficial when added to smoothies or oatmeal that way you can consume protein to balance out carbohydrates. However, what I am not a fan of is when people advertise these “nutritional shakes” as a meal replacement and then promote to use it twice a day. Sure, these “nutritional shakes” may have all the nutrition a person needs—but you are getting it all from powder made in a factory. There is no true food, whole food fiber or chewing which may lead to low satisfaction and satiety (the feeling of fullness), meaning that you may be likely to overeat the next time you get your hands on food.

Let’s say you drink these shakes religiously for a while as your main source of nutrition. You lose the weight you wanted and you start eating real food again. Many people end up gaining all the weight back because they did not learn how to eat real food to get adequate nutrition and calories.  They relied so much upon these shakes that were low calorie and convenient that they either:
A) forgot how to eat or
B) never learned how nourish their bodies in the first place

Another issue with some of the faces of fitness is the promotion of “energy kickstart pills”.  These pills are supposed to increase energy, suppress appetite, burn fat, and speed up metabolism.  You know what else increases energy? ENERGY! When we eat food, our body receives energy, or “calories” that we need to maintain major organ processes in the body. Our body burns these calories so we can live! Calories are not bad, they are helpful. When we eat too many calories and do not expel extra calories by way of exercise, then weight gain occurs.

My second problem with these kickstart pills is that they suppress appetite. We want our bodies to tell us when we are hungry. A major problem with Americans is that we do not know our hunger cues, so we eat when we are bored, depressed, or stressed. Many times we go for second helpings of food because we do not wait for our body to tell us we are full. When we disrupt our already messed-up hunger cues by taking these pills, our cues get even more out of whack. It is so important to know when our bodies are hungry so we can feed them sufficiently. When you starve yourself, your body does not eat the extra body fat you’d like to get rid of…it eats muscle. We want to build muscle and burn fat—starving yourself is not the way to do that.

Ultimately, these products are selling and yes, of course they work. When you restrict calories by only drinking nutritional shakes you are going to lose weight. When you take these caffeine pills twice a day to suppress your appetite so you do not eat, you are going to lose weight and have caffeinated energy. And during this time you may go from a size 4 to a size 0…but what is going to happen when you stop using these pills? Or let’s say you use the pills and supplements the rest of your life…but you miss out on the joys of eating real, whole, nutritious foods?

Would you rather take these supplements for the rest of your life so you can be a size 0 but be empty and irritable because you are not in line with your individual hunger cues and missing out on the joys of food–or rather be a size 4 and learn how to eat mindfully & intuitively from nutrition experts (aka registered dietitians) to feed your body and have a healthy relationship with food?

beach

For me, it is a no brainer. I will nourish my body, enjoy food and choose joyful movement to make my body happy rather than take these factory supplements to lose weight…besides…you are beautifully & wonderfully made and totally capable of achieving health promoting goals WITHOUT actively pursuing weight loss.

I challenge you to learn how to eat mindfully without having to drink meal replacements and swallow diet pills…our bodies were made to eat energy, not restrict calories.

Jumpstart your mindful eating journey by downloading my 6 Steps to Mindful Eating guide here – it’s free!

Until Next Time,

Happy Chewing!
Katrina Detter, RD, LDN
Follow me on social media!

My Tri-Experience

Heart racing. Legs shaking. Muscles pumping. Sweat beading.

run

Those are all attributes of a race, my friends. I have completed numerous 5k’s, 8k’s and 2 half marathons…the next race on my list was a triathlon. I wanted to do one for years, but I just recently got a road bike and was able to fulfill my dream.

Initially, I had no idea where to start! I read countless blogs on tri-tips and training programs. I looked on Pinterest for a clear cut training plan, and finally I created one that worked well for me.

I chose to do a sprint triathlon for my first one consisting of a 400 yard swim, 16 mile bike ride, and 3.1 mile run. I remember thinking, “Oh, I got this! The only thing I really need to train is the biking”…boy was I wrong!

After my first bike ride of a lonely 5 miles, I realized that biking is a lot harder than I thought it would be—but it was also really fun! I made my way up to 10 miles before I realized I needed to practice the bike-run transition. I trained for about 1 ½ months before the triathlon.

bike2

On race day, my husband drove my cousin and me to the race site. We were extremely surprised when we arrived and saw tons of people with fancy triathlon bikes, tri suits, and sporting gear…and there we were…in our quick dry shorts and sports bras. I was intimidated.

Leading up to the race, I gazed over the different transition sites, as this was my biggest concern. After that, I got in the lake and started swimming to warm up. To my surprise, the water was very warm! That made it easier.

Fast forward 30 minutes, and it was time for takeoff. All the ladies 40 and under got in the lake ready for the gun shot to begin. That feeling was like nothing I’ve ever felt before…anxious, excited, and terrified all at the same time! What if I kick someone? Or worse, what if someone kicks me and knocks my teeth out!? I would not be able to complete the triathlon.

Once I began swimming, I felt confident that we would all stay safe-ish and complete…except the swim was way more difficult than I thought! I have always been a strong swimmer, but I started out too fast and before I made it to the first buoy, my heart was beating out of my chest. I had to tell myself to slow down. Swimming in a lake is completely different than a pool…for one, the water is green not clear…so you really are not sure what is around you. Second, there are multiple bodies passing you and though no one got hit, I was still very alert. Lastly, they had us swimming against the current…I definitely didn’t practice that!

Getting out of the lake and onto land was sketchy, as my legs felt like complete jello! I thought “How in the world am I gonna make it?” alas, I did…I made it to the bike, threw my shoes on and hit the road. I got this…

swim

I don’t got this! Though I trained on hills, this course kicked my tail! There were minimal downhill areas and a lot of gradual inclines. I was disappointed when I made it to the 5 mile mark thinking it felt like 10 miles already…

I somehow managed to finish the 16 miles and begin my run. Honestly, the run was the best part! Before my race, I was sure the run would be the hardest part! It was actually my favorite, and I ran it faster than I did when I was training. Crossing that finish line was such a great feeling!

place

Whether we finished first or last, we finished! I know, we compare ourselves to one another…everyone wants to be the best—that is in our human nature. However, there are so many different people in the world…people with short legs, long legs, thick thighs, thin thighs, broad shoulders, narrow shoulders…the list could go on.

In Galatians 6: 4-6, the Bible reads “Don’t compare yourself with others. Just look at your own work to see if you have done anything to be proud of. You must each accept the responsibilities that are yours.”

You see, God made us the way He wants us…that does not mean that we are all perfect the way we are, no. He inspires us to challenge ourselves in life to make us not only stronger human beings, but to be stronger in Jesus. These types of experiences help us grow spiritually.

This was one of my challenging goals—seeing that I can put my mind to something and achieve it. Without God’s help, I truly would not have had the strength or the determination through my training or my triathlon.

Be happy with where you stand regardless if you come in 2nd place or finish last. You completed something you set your mind to, and the only person you are competing with is yourself.

2nd.JPG

What is something you have set your mind to and completed? I would love to hear!

Until Next Time,

Happy Chewing!
Katrina Detter, RD, LDN

 

 

Healthy Living 101

This post may seem super basic to some of you, but it never hurts to have a refresher of what our bodies need to feel its best.  Before I go into the basics for the average person, remember that every body is different and has different needs.  What works for me may not work for my best friend, but these reminders are the absolute basics.

  1. Eat fruits and vegetables.

This one seems so simple yet many of Americans are not getting enough of them!  Fruits and veggies are packed with tons of vitamins, minerals, water, and fiber.  We need all these nutrients for the metabolic processes in our bodies, and the fiber helps our digestion.  Fiber keeps us “regular”, if ya know  what I mean.  This is very important as it can help prevent diverticular disease.  Interesting fact: Diverticular disease generally begins with diverticulosis, which is essentially pouches in your intestines. It then can become inflamed from non-fibrous foods getting stuck in the pouches leading to diverticulitis.  Untreated diverticulitis can lead to a number of things, including colon cancer, which is the #3 cancer found in both men and women.  Eating fiber can help push your food though the intestines quickly so minimal residue gets stuck in those pouches.

food salad healthy summer
Photo by Pixabay on Pexels.com

Have a hard time eating fruits and veggies and want a tip?  Eat the ones you like! It is as simple as that.  If you can only tolerate broccoli with cheese sauce, then add cheese to your dish! Only like carrot sticks with ranch dressing?  Go ahead and use it. Try to get at least 3-5 servings of fruits and vegetables daily.

  1. Include 100% Whole Grains

The Academy of Nutrition and Dietetics recommends that half of your daily whole grain intake be 100% whole grain.  How do we know if we are eating 100% whole grain?  Read the nutrition label.  The thing to keep an eye out for should be “100% whole grain” as the first ingredient.

close up of wheat
Photo by Pixabay on Pexels.com

Whole grains are important because they contain a lot of B vitamins, which are essential for many metabolic pathways in the body.  They also contain fiber, which I mentioned before being great for digestion.  I challenge you to try and make half of you grain servings whole grain today.  The dietary  guidelines recommend women get 3-6 servings of whole grains daily.  For  men, it is recommended to consume 4-8 servings of whole grain.

  1. Add in some healthy fats.

But wait, fat makes you fat!  WRONG!! This could not be more far from the truth.  Our bodies need fat for producing hormones, transporting fat-soluble vitamins, and helping the brain function—just to name a few.  The body needs 2 essential fatty acids: linoleic acid and linolenic acid.

Linoleic acid is more commonly known as omega-6 fats which is found in vegetable oils, nuts, and seeds.  Linolenic acid is omega-3 fats and is found in fish, walnuts, flaxseed, canola oil, and soybean oils.  These are polyunsaturated fats.

avocado blur close up focus
Photo by mali maeder on Pexels.com

Monounsaturated fats are great for the body too.  These fats are found in olive oil, avocados, and nuts.  Try to incorporate these into your meals and snacks in moderation.  Fatty foods are high in calories so we do not need to eat as many of them because they provide satiety.

  1. Exercise.

Ah, yes.  This is one of my favorite things to emphasize!  I believe diet is just as important, especially since I am a registered dietitian and spent many years studying nutrition.  However, you cannot do one without the other!  Americans are known for living sedentary lifestyles and developing heart disease and diabetes.  Guess what?  These diseases can be prevented by diet and exercise.

How can we make it a part of our lifestyle?  The biggest tip I can give you is do something you enjoy and can stick with it.  It can become hard in the craziness of life, but it can be done.  Scheduling time for exercise is the best way to meet your goals.  It takes 21 days to build a habit, so try it and see how it works!  Check out my blog on “Being Active with a Busy Schedule” for more tips.

run
  1. Drink Water.

After all, our bodies are at least 60% water.  It is important that we replenish our bodies with water because we lose a lot of it when we use the bathroom, sweat, and breathe.  Drinking 64 ounces every day can help ensure we are getting enough water.

If you are a coffee drinker, make sure you bump up your water intake.  Coffee acts as a dehydrator for our body, so drink extra water if you do choose coffee.

clean clear cold drink
Photo by Pixabay on Pexels.com

Having said all of this, I am also an avid believer in enjoying life, and one of those pleasures is food.  Enjoy FUN foods–it is ok!  Your body can handle it.  Just make sure that you incorporate nutrient dense options on the regular.

I hope my take on “Healthy Living 101” helps some of you as you begin your mindful eating journey.

Jumpstart your mindful eating journey by downloading my 6 Steps to Mindful Eating guide here – it’s free!

Until Next Time,

Happy Chewing!
Katrina Detter, RD, LDN
Follow me on social media!

Girl, Stop Body Shaming Yourself

Have you ever struggled with body image?

This blog is going to get a little personal. Body image issues are especially troublesome in the diet-driven world we live in today.

This is especially tough for me, as I have struggled with body image my whole life. Today, I am going to share my journey with you in hopes of inspiring someone with the same insecurities as me that it is okay – you can whole heartidly achieve health promoting behaviors at any size and respect your body for what it does for you.

transformation

When I was a teenager, I was discriminated for my body size. Girls made fun of me because I was “bigger” than them. It lead me to chase a smaller body by restricting foods, skipping meals, over-exercising, and comparing myself to others. This highly affected my relationship with food, body and self.

half marathon

Just a background on me. I absolutely love exercising–I love anything from swimming, running, dancing to weight lifting and body weight exercises.I have completed 2 half marathons, a sprint triathlon, numerous 5K’s and 8K’s.

During my teenage years, I felt poorly about myself. It was not until I began attending Zumba Fitness classes that I began moving my body regularly–and regularly at that time was 2-3 times per week. I was always trying the new “wellness diet”-convinced that was the only way I could love myself – if I lost weight. Despite all of that, I still lacked confidence. Once I started doing Zumba, I felt better about myself, and I was a lot happier. Zumba was my gateway to fitness, and when I turned 16, I started instructing my own dance fitness classes.

zumba past

By the time I moved to Collegedale, TN to begin my first year at Southern Adventist University, I was regularly exercising doing more than Zumba. I was attending spin classes, Pilates, and running. I tried to keep my fitness regimen up even though I was not instructing anymore. In my second year at SAU, I taught a cardio class and strength class to continue my love for showing people that exercise can be fun. I had a great following, and it inspired me as an instructor to come up with new material.

southern fit

So it seems like I had it made, right? I was teaching fitness classes, enjoying time with friends, passing all my classes–but I still struggled with my body. However, it was not because I was upset with my body…it was because of the negativity I received from my shape. One day, this girl asked if she could borrow some of my clothing for a date she was going on. I was flattered–she must like my sense of style. She comes to my dorm room and goes through some clothes. We found a top she likes, but it went best with colored pants. She did not own any colored pants–but I did! She proceeded to ask me what size I wear, and I told her…”I am a size 4″.

In the most horrified, shocked, confused tone of voice she responds You’re a size 4!?”  It was a complete shock to her. I then said “Well, I have size 6 too?”  She kind of apologized and said “Well, I mean, I just thought you were bigger than that. I can’t believe you wear a size 4!”

Fast forward two years…I was a 21-year-old Nutrition & Dietetics student whose ultimate goal was to help others achieve their dreams of becoming healthier individuals. I want to inspire others to live better, and now, I truly believe that is accomplished through gentle nutrition, joyful movement and active spirituality.

Despite my dream, I had a lot of discouragement, especially when I started my nutrition program. It was a constant battle between “oh no, I am going to fail this course, and if I do I am going to get kicked out of the program”. However, after my exercise physiology class, I was in a different state. I was in the state of “oh no, my anthropometrics numbers are not within normal limits. My body fat percentage is too high. I am fat.”

How can this be? I had such an amazing fitness and wellness journey and am comfortable with the size I am. How could I feel so crummy about myself? So what if I am 156 pounds and have a body fat percentage that is “high”? Why can such stupid numbers affect me so much? Why do I get so down on myself when people are praising others because they are so fit? I should be happy for them, but it is so hard to be when you are sitting in the corner thinking about how much time and dedication you put into your workouts and lifestyle and no one notices. There I was, 2 years later…still getting discriminated for my body size.

Despite these repressions of my body dysmorphia struggles, I tried so hard to find a silver lining. Then I realized something–the only true way for me to get a silver lining is through spirituality. Remember when I said the three ways to truly live a better life were gentle nutrition, joyful movement, and active spirituality? I was missing a key dimension in the plan. Yes, I am an active Christian, but I was not looking to God for my body image issue. I was looking at other people and comparing myself. I was putting myself down and hurting me–that is it. I was hurting me not anybody else.

“For we are God’s handiwork, created in Christ Jesus to do good works, which God prepared in advance for us to do.”

-Ephesians 2:10

Ephesians 2:10 says “For we are God’s handiwork, created in Christ Jesus to do good works, which God prepared in advance for us to do.” You see, we are God’s “handiwork”–he created each and every one of us. He loves us just the way we are. Now, I do believe in 1 Corinthians 6:19 he says “Do you not know that your bodies are the temples of the Holy Spirit, who is in you, whom you have received from God?” By Him saying this, he wants us to take care of ourselves. Remember the way to take care of yourselves? Gentle nutrition, joyful movement, and spirituality. That is the way.

beach

So there you have it. I have been judged for the way I look. But you know what? It really does not matter what others think. I am doing what I can to keep my body healthy and most of all…happy. You can be healthy at any size, hunnies! It does not matter what size you are, the color of your hair, or how fast you can run a mile–it is about how you see yourself. Stop comparing yourself to others; just focus on making YOURself the best YOU that you can be.

Love yourself–respect your body. Love what God has given you. He created you the way He wants you with the ability and strength to achieve whatever you want, be it a half marathon runner or dance instructor. If we were all the same, life would be boring. When you can fully love who you are as a person then you can love others they way Christ intended. There are so many other barriers we have blocking us from truly loving ourselves–this is just one of mine. You can look to Christ for any of these barriers, and I encourage you to do that.

You are beautifully & wonderfully made.

Jumpstart your mindful eating journey by downloading my 6 Steps to Mindful Eating guide here – it’s free!

Until Next Time,
Happy Chewing!
Katrina Detter, RD, LDN
Follow me on social media!