How To Stop Counting Calories - For Good!

I hope after last week’s post you’re recognizing the limitations in counting calories.  But, you can’t just DO NOTHING.  So, let’s talk about what you should do instead.

Just Eat Real Food

You want to know the real secret to not counting calories from food labels?  Eat food WITHOUT labels.  Fruits, vegetables, lean proteins, grains (think quinoa, steel cut oatmeal, rice), and healthy fats all fit the bill.  Ditch packaged and processed foods - anything with more than 5 ingredients in the label.

If most of your food is packaged, start by replacing just one item a day with something natural.  Ultimately, aim for 80%-90% whole foods in your diet.

Restructure Your Plate

I’m going to go out on a limb here and say that growing up you were probably familiar with the food pyramid as a guide to what you should eat.  No wonder everyone started counting calories - the pyramid did a poor job of helping people identify real food portions! 

Did you know that in 2011 a new food icon was introduced in the US?  The MyPlate icon was rolled out in early summer of 2011 (shown below) and has since been improved upon by Harvard School of Public Health with the replacement of milk with a glass of water, incorporation of more vegetables, and the inclusion of a healthy fat.  The new plate icons make food portioning much more accessible by showing you what your plate should look like at every meal.

US GOV MyPlate

HarvardMedHealthyEatingPlate

When planning a meal, use the Harvard School of Public Health graphic as a guideline.  I personally advocate making half of your plate vegetables, adding a lean protein roughly the size and thickness of your palm (approximately 3 ounces for women and 4 ounces for men), incorporating a healthy grain for no more than a quarter of your plate, and adding in a small amount of healthy fat such as olive oil, nuts, or avocado.

Be Mindful

In this day and age, we’re all guilty of it.  Whether it’s eating in front of the computer or TV or incessantly checking your phone at meal time, you’re probably distracted when you eat. 

Research suggests that people eat less at any given meal when they are focused on the meal in front of them (and conversely eat MORE when they are distracted).  Disconnect from electronic devices, focus on chewing each bite fully, and engage your senses to notice the smell, taste, texture and color of your food.

Reflect On Your Previous Meals

A report published by the American Journal of Clinical Nutrition suggests that we draw on memories about the satisfaction of our most recent meal when we make decisions about what and how much to eat next.

Simply taking a moment before each meal to acknowledge what was eaten that day is enough. Alternatively, consider photo documenting each meal with a quick cell phone snap shot and glancing through your photo roll before you sit down to eat.

As you can see here, healthy eating is as much about eating real, whole foods as it is being conscious of what you’re putting into your body.  Consistently focusing on both these practices will ultimately lead to health gains and weight loss without ever having to counting calories again. 

In the comments, tell me what practice above you struggle with and what step you’re going to take towards correcting it.  I’ll go first – I am always distracted when I eat. I need to stop that.  I know better!

6 Reasons To Stop Counting Calories

Last week, I alluded to the fact that I don’t think you should focus on counting calories.  Despite all my research and the conversations I’ve had recently about this, my belief holds true.  Here, I’m providing you with the 6 top reasons why you should stop counting calories.

1. Reported Calories are Inaccurate

Did you know that the USDA allows some variation in the reported calorie counts on nutrition labels?  According to the FDA, actual calorie counts can be as much as 20% higher than what is printed on the label. Further, in 2011, the Journal of the American Medical Association published an article that stated that “19% of individually tested [restaurant] foods contained... at least 100 calories more than the stated energy contents, an amount that could cause [11-15 pounds] of weight gain per year if consumed daily.”

The other side of the equation – calories out – is equally difficult to track.  Each person has a unique base metabolic rate (BMR) or resting burn rate, as well as unique aerobic and strength training burn rates based on sex, age, exercise intensity, duration, body mass index, genetics, etc.  Although these numbers can be estimated, their accuracy is questionable.  For better results, a personal heart rate monitor can be used, however, this reading is really only accurate for determining the aerobic burn rate, not a strength training burn rate.

2. Calories were not Created Equal

In theory, a calorie of protein should be equal to a calorie of carbohydrates should be equal to a calorie of fat, but research suggestions that the energy required to digest the three different macro groups varies.  Protein requires more energy to digest than carbs, while carbs require more than fats.

3. Counting is not Sustainable

The act of calorie counting is incredibly tedious.  At a basic level, focus needs to consistently be placed on both reported calories and portion size, but the puzzle is much more complex than that.  As an example, your body doesn’t absorb all the calories that are ingested – how do you account for that?

4. Focuses on Quantity, Not Quality

As I mentioned in #2 above, all calories are not created equal.  In that case, I was talking about macros (whole foods), but let’s take it a step further.  100 calories of Twinkies is NOT the same as 100 calories of kale – can we all agree on that?  But, in your calorie counter they are the same!  When solely considering calorie counts, the concept of eating a balanced, whole foods based diet is completely overlooked.

5. Food is More Than Energy

Thinking of food solely as an energy source is a limiting belief.  As I’ve stated here before, I believe that food is medicine and that we can heal many of the ailments of our modern society simply through changes to our diets.  Your diet also provides the necessary vitamins, minerals, and nutrients to aid in processes such as cell growth, muscle repair, and bone strengthening.

6. Counting Calories Removes Intuition

Meticulously counting calories masks a piece of the puzzle that logic can’t replace: your body’s natural intuition.  Your body is very good at sending signals regarding the food and hydration it needs.  Unfortunately, when you’re focused on 100 calories this and 200 calories that, it can be hard to hear the message. 

Now, it’s time for you to weigh in (see what I did there?)... are your thoughts on calorie counting changing?  Leave an insight in the comments.

Are you a calorie counter?

In the health and fitness world, one of the commonly proposed and supported strategies for weight loss is calorie counting.Have you used calorie counting to lose weight before?  Has it worked for you?   The readers I polled said they had had success with calorie counting , but they all threw in words like “quality vs. quantity”, “portion control”, and “label reading” – suggesting that they were, in fact, looking at a much larger nutritional picture.

The truth of the matter is that calorie counting, as a model, is too simplistic to address the complexity of each individual’s nutritional needs.  Further, counting calories puts too much emphasis on the wrong things (quantity) instead of focusing on right things (quality).

With that being said, I’m going to tackle the calorie counting issue head on over the next four weeks.  I’ll be discussing why calorie counting doesn’t work, what to do instead, and teach you what to focus on instead of just calories when reading food labels.  But first, let’s lay some ground work, and get really clear on what a calorie is.

calorie counting

What is a calorie?

Purely scientifically speaking, a calorie is a measure of heat energy or “the energy needed to raise the temperature of 1 gram of water through 1 °C”.  From a nutritional standpoint, a calorie is the amount of energy that is derived from a specific food or the amount of energy needed to metabolically “burn” a specific food.  The term calorie or “Calorie” is routinely used in place of kilocalorie; food measurements are actually in kilocalories.

How is a calorie measured?

Here’s where things get kind of squirrely, so pay attention!

Originally, scientists would measure the number of calories in food by burning the food in a bomb calorimeter, a sealed container surrounded by water; the calories are measured by the resulting rise in water temperature.  Using this method, a scientist named Atwater developed average calorie values for the macronutrients protein, carbohydrates, and fats.

Nowadays, the food industry typically uses an “indirect calorie estimation” method known as the Atwater system (based on Atwater’s standard values).  Food calories are estimated based on the average caloric values for protein (4 kilocalories/gram), carbs (4 kilocalories/gram), and fats (9 kilocalories/gram).  There are modifications to these values that have been made for some food groups including fruits, vegetables, and beans, but in general, the Atwater system provides the framework for estimating calories for packaged and restaurant foods. 

One glaring omission in this process is fiber; often, to account for fiber, which is slow to digest, the amount of insoluble fiber is subtracted from the total carbohydrates.  Unfortunately, insoluble fiber isn’t specifically listed on food labels, so replicating the calculations is tricky (says the girl who just pulled various items out of the pantry and tried to do just that).

As an example, here are the calculations for a handful of random items I pulled out of my cabinet.

caltable2

**My apologies for this being so dang small!

Note, for most items the calories from the food label is in between the calculated calories and the calculated calories without fiber; I believe the discrepancy to be due to insoluble fiber, however, this cannot be confirmed.

Food for Thought

Next week, I’ll go more in depth about the limitations of counting calories, but based on what we’ve reviewed today, I want to pose two questions to you (and my thoughts on them).

Does your body operate like a closed-system furnace, like the calorimeter described above?

NO WAY.  Your body is not a closed system.  It’s a complex, adaptable, machine.   In this respect, the calorimeter measurements are woefully inadequate in determining your body’s response.

Are you average?

HECK NO!  Then what would make you think that using average burn rates (calories) to determine your body’s response will give you accurate results?

Leave your thoughts on calorie counting in the comments.

Grow Your Own Herb Container Garden

Spring is in full bloom!  Farmers markets and grocery stores are packed with plant starts.  Whether you have never gardened before or are a seasoned pro, growing your own herbs is easy, enjoyable and allows you to affordably add some greens and most importantly FLAVOR to your meals.  Container gardening is manageable, no matter how much or how little space you have - making it the perfect way to get started with a garden.

Follow these simple steps to start your own herb container garden!

1.   Get Starts.

Visit your local market, garden center or best of all – Farmers Market!  Pick out a couple herbs that you like and try a few that you've never had before.  A few of my favorites are Basil, Rosemary, Dill, Parsley, Sage, Thyme and Chives.

2.   Prep your gardening supplies. 

You’ll need some good quality potting soil (try Ocean Forest Potting Soil), containers and a watering can.  Get creative with your containers!  Up-cycle old bins, buckets or even wine barrels!  Just make sure your containers have drainage holes to allow excess water to get out.

3.   Get to planting! 

Fill each container about half way with potting soil.  Gently remove the plant from the container you purchased it in.  Nestle the plant down in the soil then add some more soil to cover all of the roots.  Lastly pack the soil down a bit with your hands and give the plant a good watering.

4.   Pick a sunny spot.

My favorite spots are on sunny windowsills, near my front door and on the back porch – where I can quickly snip some herbs to add to my meals.

5.   Keep plants nourished.

Check your plants daily for watering.  A good way to tell if your herbs are thirsty is if they look wilted.  Or poke your finger a few inches into the pot – if the soil is dry it’s time to water, if it feels damp you can leave them alone for another day.

Keep in mind that the plants won’t have the benefit of all the nutrients from the ground so you will have to feed them every so often to keep them thriving in the containers.  Invest in an organic feed like Big Bloom.

A few tips and tricks:

• Pinch off the top of your basil plants to keep them from getting too leggy.  Leave the leaves at the bottom as they are what I like to call the plant’s solar panels.

• When there is no danger of frost, water your plants in the evening.

Questions?  Leave them in the comments!

Pantry on the Go: Healthy Snacks When You Need 'Em

I’ll admit it – I’m kind of a food snob.  Not in the way of judging others, but in the way that I like to be in total control of the foods that are available to me.  The last two weekends I’ve spent out of town and I’ve been partially or fully at the mercy of others for my food choices… needless to say, this did not make me happy.  So, I took matters into my own hands, planned ahead, and packed a Pantry on the Go.

What’s a Pantry on the Go?

A Pantry on the Go is just what it sounds like – a travel pantry.  Not only great for travel, having a well-stocked Pantry on the Go can you help make healthier food choices every day.  The pantry lives in your purse or computer or gym bag (you could even stock your desk at work!) – whatever you carry with you each day.  Load up your pantry with healthy snacks that pack protein, healthy fats, and complex carbs (like veggies) to keep you full, happy, and energized all day long. 

What are some of my favorite Pantry on the Go items?

• Shakeology®

This isn’t the first time I’ve raved about Shakeology®and it probably won’t be the last. 

shakeology

This nutritional powerhouse meal replacement is packed with:

- Protein (both regular and vegan options provides COMPLETE protein with all nine essential amino acids) - Antioxidants (for a healthy heart, blood pressure, and to keep your immune system strong) - Vitamins and Minerals (I still take a handful of vitamins every day, but this really already gives me everything I need) - Phytonutrients (alkalizing and detoxifying) - Pre- and Probiotics(healthy bugs for your tummy; aid in digestion and nutrient absorption)

I usually keep packets around to give to clients as samples, so I just grabbed a few this weekend, but you can also throw some in a plastic baggie and you’re good to go.  I paired with some single serving coconut milk boxes and a shaker cup – this could just as easily be made with water or regular milk.

For more information on Shakeology®, email me.

• Larabars

If you haven’t tried Larabar, what are you waiting for?  And, if you have, then you’ll probably as in love with them as I am.  

“LÄRABAR® is a delicious blend of unsweetened fruits, nuts and spices. Made from whole food, each flavor contains no more than nine ingredients. Pure and simple, just as nature intended.”

Currently available in 19 unique flavors like Apple Pie, Lemon Bar, and PB&J, Larabar offers something for everyone.  Stock up and have them ready to grab and go.  For more info visit http://www.larabar.com/.

larabar

• Fruit and veggie pouches (aka baby food)

I’m sure this one will seem a little strange to some, but I love the vacuum-sealed fruit and veggie purees made for babies and toddlers.  They typically have no added sugar, are high in fiber and vitamins, and are organic.  Happy Tot or Ella’s Kitchen are my go-to brands.  Tip: I buy them on sale and then freeze them until I need them.

ella's kitchen

• Justin’s Nut Butter Packets

I think Justin’s nut butter packets were sent straight from heaven (or maybe that’s just what I tell the nut butter lover in me).  The packets come in flavors like Organic Peanut Butter, Classic Almond Butter, and Honey Almond Butter.  Each packet is filled with just over 2 tablespoons of “incredibly delicious, all natural” (according to Justin – and I have to agree) nut butter.  If you’re like me, you’ll probably squeeze the packet straight into your mouth, but you can also use on a sandwich or with fruits and veggies!

justins nutbutter

Check them out at http://www.justins.com/.

• Mixed Nuts

Did you know that eating a handful of nuts a day can add years to your life expectancy?  It’s true!  Unfortunately, these little protein and fat powerhouses can be costly, so buy in bulk and package handfuls individually at home to save bucks.

• Fruits and Veggies that Travel Well

Nothings better than fresh fruits and vegetables, but this can get tricky and bulky when traveling. I suggest picking a few fruits and veggies that travel well without requiring refrigeration or large packaging.  I usually opt for bananas or apples for fruits and green beans, snap peas, and carrot sticks for veggies.

In the comments, tell me what you’ll put in your Pantry on the Go?

The Best Veggie Burrito Recipe

This is the best veggie burrito recipe around.  Hands down.  Ok, I might be a little biased because it's my husband’s special recipe and I’ve been eating it for years... you’ll have to try them and let me know. Before I met my husband, I’d never had burritos made this way: baked.  But the crispy tortilla is a nice compliment to the soft refried bean and veggie filling. 

As with most of my recipes, you can sub the veggies I have listed here for your favorite veggies.  In the past we've added cucumbers, sprouts, peppers, onion - you name it!  I love versatile recipes - they keep things fresh but not overly complicated in the kitchen.

These are super easy to make – they can be prepped and in the oven in 15 minutes!  You definitely have time to try this veggie burrito recipe out.

Hubby’s Veggie Burrito Recipe

Serves 2

Ingredients

1 tsp pre-minced garlic

1 16 oz. can vegetarian refried beans

1 medium green or yellow squash

2 cups spinach or kale

1 tsp extra virgin olive oil

4 burrito-sized tortilla shells

1 cup shredded extra sharp cheddar (optional)

1 tbsp white wine or water

1. Chop squash (quarter-sized pieces) and greens
2. Heat olive oil over medium heat and add garlic
3. Add white wine or water to prevent garlic from burning
4. Add squash and greens and sauté until mostly soft
5. Add refried beans, mixing all ingredients and heating thoroughly
6. Stir cheese into veg and bean mix and remove from heat
7. Nuke single tortilla shell for 30 seconds.
8. Stuff shell with quarter of bean mixture, wrap, and place in baking dish
9. Repeat steps 7 & 8 for 3 additional burritos
10. Bake at 375F until tortillas brown on the edges (about 15 minutes)

These come out of the oven HOT – so make sure to let them cool for at least 5 minutes.  Top with your favorite salsa or pico de gallo and guacamole and you are good to go!

Five Reasons To Join A CSA

For the last three years, I’ve been an avid CSA member and I love just about everything they to offer.  Have no idea what I'm talking about?  Keep reading to learn what a CSA is and five top reasons to join a CSA.

Community supported agriculture, or CSAs as they are commonly called, are organized groups of customers who agree to purchase seasonal “shares” of a farmer’s crops for a pre-determined season.   When you join a CSA, you sign up for regular deliveries of vegetables and in some cases fruit, meat, eggs and/or dairy from the participating farm.  The price tag might seem high, but in my opinion, the investment is absolutely worth it.  Here's why:

1. Know Where Your Food Comes From

Most Americans know next to nothing about where their food comes from or what goes into growing it.  Weekly visits to the CSA provide a chance to get to know the head farmer, tour the growing fields, and sometimes even work at the farm (i.e. work-share programs).

2. Experiment with New Produce

CSAs grow local, seasonal produce, some varieties of which you may never have heard of, seen, or used.  By joining a CSA, you always get a variety and are given the opportunity to experiment with different fruits and vegetables, including things like celeriac, kohlrabi, and parsnips.

3. Access to Fresh, Seasonal, Local Vegetables

With a CSA, everything you get will likely be grown within close proximity to your home and picked when ripe, not frozen or chemically-treated to prevent spoilage and trucked across country before getting to you.

4. Support Local Farmers

In the age of large-scale, commercial farms, the small-scale local farmers are at a major disadvantage.  By partnering with a farmer through a CSA, you are financially supporting the farm throughout the entire current growing season.

Additionally, the CSA model is built on the concept of shared risk.  Typically, members pay up front for the season and the farmers work to provide an abundant box of produce each week for the duration of the CSA.  This notion of shared risk is part of what creates a sense of community among CSA members and between members and farmers.

5. Protect the Environment

On average, food travels 1,500 miles from the farm to your plate, requiring high fossil fuel consumption and leaving a large carbon footprint in its wake.  By supporting local agricultural, you are decreasing the agricultural demand on fossil fuels for transportation.  Also, although many CSAs are not certified organic due to the hefty price tag associated with certification, most use few, if any, chemicals in their growing process.  Ask your farm what their growing practices are (and any other questions about how they operate!) before you sign up.

Want to find a CSA in your area?  Check out http://www.localharvest.org/, which has a great database of regional CSAs.  The harvest season is starting, so now is the time to get signed up! 

My Embarrassing Time Suck (& How I'm Addressing It)

I have a confession to make.  I’m a little embarrassed about it.  I spend WAY too much time watching TV.  Can you relate?  Maybe you don’t spend quality time with the boob tube like me, but do you ever find yourself lost on Twitter, Facebook, or YouTube, or incessantly checking email?  If you’re chronically wasting time, you’re in the right place.  The first step to dealing with any “addiction” is acknowledging you have a problem.  Own it. 

Now, let’s move forward.  Here's how I'm addressing my time suck.

Identify What Purpose It Serves (and Doesn’t)

Clearly, a time suck is serving some innate need… but is it really delivering?

For me, having a mindless hour (or two) of TV, allows me to decompress, de-stress, relax, and turn my mind off.  Once I identified what I was looking for, I started to reframe my needs and look for other ways to meet them.  As an example, doing some restorative yoga, getting lost in a good book, or relaxing with a glass of wine and some of my favorite tunes all meet those same needs.

Along the same lines, its also important to recognize what your time sucking isn’t giving you.  Again, using me as an example, I realized my chronic TV watching was keeping me from having meaningful interactions with friends and family.  Insert friends and family time into the list above - check!

Prioritize and Plan Accordingly

I also looked at what I was spending my time watching.  Was it necessary for me to watch ANOTHER Law & Order marathon or re-runs of Sex & the City?  No, absolutely not.  Do I really enjoy catching the current episodes of The Walking Dead, New Girl, and Parks & Rec?  Yes!  Recognize that there are some parts of your time suck habit that are more valuable than others – we’ll use this as we plan!

If you’re learning one thing about me, I hope its that I’m a habitual planner!  I planned to black-out TV watching on certain days of the week and committed to staying current on a handful of shows.  What plan can you put into action around your time suck?

Execute and Re-evaluate

Now, put your plan into action.  Is it working?  If yes, awesome!  If not, don’t despair.  Re-evaluate your plan and start over again.  Go back to the drawing board as many times as necessary until you’re comfortable with how you’re spending your time.

Do you have a time suck?  Share your plan to address it in the comments!

Introducing Lifestyle Design - One on One Coaching

This day has been a long time coming for me and I’m beyond excited that it’s here!  Today, I’m releasing my signature one on one coaching Lifestyle Design packages.

In talking with women, there were two comments I heard over and over again: “I don’t have time!” and “I know what I need to do to be healthier, I just don’t do it.”  If this resonates with you, realize YOU ARE NOT ALONE.  Again, I heard this REPEATEDLY (and I fall victim to these things too!  Hey – I’m human afterall.) 

I created the Lifestyle Design programs to tackle these problems head on.  Starting with a heavy focus on goal setting, priorities and time and stress management, together we’ll gradually transition into incorporating healthier habits into your life – from eating healthy on the go to savoring time for self care and feeding your soul to maintaining this way of life long term.

Here’s the quick and dirty breakdown of the three options I’m offering.  To dig right in, visit the Lifestyle Design page.  Still have questions about coaching, check out Coaching 101 or contact me directly.

Four-Week Intensive Lifestyle Design Crash Course

This is a super aggressive program – 9 one on one sessions in 4 weeks and daily email check-ins.  Not for the weak of heart, if you have a clear vision of where you want to go and need a serious kick in the ass to get you there, this one’s for you.

Three-Month Slow-and-Steady Lifestyle Design Program

I’m not going to lie… this one’s my favorite.  We’ll work one on one for six sessions with weekly email check-ins.  This program’s perfect for working at your own pace, finding some clarity, and really savoring the coaching process.

No-Strings Attached Lifestyle Design Strategy Session

This one’s for the freedom-seeking types.  It’s a pay-as-you-go option and gives you the liberty to create your own schedule and customize your own program.

Each package comes with a FREE 50 minute consultation.  This is a great opportunity for us to get to know each other and decide if we’ll be successful working together.  Email me to schedule your FREE consultation today!

For more info, read the official Lifestyle Design Press Release.

Lifestyle Design - Official Press Release

Philadelphia, PA – April 18, 2013 — Stephanie Cook Wellness, a personal health and fitness coaching provider, unveiled a suite of Lifestyle Design one on one coaching packages today.  Designed for the busy professional superwoman, Lifestyle Design empowers women to take charge of their health and wellbeing through a holistic approach to achieve personalized goals. These packages are customized to address the specific needs of each client and are held via phone or Skype, to transition flawlessly into busy schedules.  The series includes multiple options including the Four-Week (9 session) Intensive Lifestyle Design Crash Course, the Three-Month (6 session) Slow-and-Steady Lifestyle Design Program, and the No-Strings Attached Lifestyle Design Strategy Session (1 session).  Working with Stephanie Cook, the company’s founder and certified Health Coach, clients learn strategies to attack the sources of derailment for the do-it-all woman, such as professional pressures, stress, and lack of time, and pinpointing areas of focus, including meal planning and prep, exercise, self-care, and scheduling.  The creation of this series was informed through surveys of professional women and their needs, plus the personal experience and expertise of Ms. Cook. 

“About three years ago, I let my job and corporate success define who I was and occupy the bulk of my time and energy.  I neglected myself and many important relationships in my life.  At the point of burn out, I realized what a huge role self-care needs to play in life and I got serious about the food, people, and activities that were fueling me,” says Stephanie of her own health journey. “My experience has ultimately helped me to not only be a happier, healthier me, but it’s also helped me to be a better employee, wife, and friend.  Now, I want to use my experience to help other professionals design their ideal life and make it a reality.  That essence is infused in my health coaching models.”

Stephanie Cook Wellness was founded in 2013 to provide nutrition, fitness, and overall wellness advice and support to working women.  Stephanie understands the strains that a demanding career and lifestyle can put on an otherwise healthy and happy life and has designed her one-on-one coaching packages and personal coaching approach to meet the needs of the modern workforce.  She is a complex problem solver and designer using her background in engineering and technical data analysis to provide a systematic approach to solving wellness problems and constructing healthier lifestyles.  Stephanie is certified as a Health Coach through the Institute for Integrative Nutrition.  She is married and lives in Philadelphia.

Visit www.stephaniecookwellness.com/lifestyle-design for more information on Lifestyle Design coaching by Stephanie Cook Wellness and connect with Stephanie on Facebook for daily health and lifestyle tips and inspiration.