Beyond what it says about your approach to health, how you handle your commute also reflects who you are as a person. Do you jockey for a position to get on the bus before other people so you can sit down? Do you get up and offer an elderly person your seat? Do you get annoyed that a mother with her stroller is taking up too much room or is slow getting off and on?

Is there a correlation between your commute, your common courtesy and your waist size? With the growing obesity epidemic in this country, I would say yes.

I admit, in the middle of a Chicago winter, I take the bus to work even though I only live three and a half miles from the office. And it makes me feel lazy. However, as lazy as I feel about this, I try to justify it to myself because I see an abundance of other people getting on and off the bus after much shorter trips.

My bus ride takes me past a local university and I typically see 20-50 students get on in front of the school. Seventy-five percent of these students get off within five blocks; three blocks to transfer to different buses or five to get the dorms. I often wonder how many of these students wait more than the five minutes for the bus. That’s more time than it would take to walk the five blocks. A few weeks ago, I saw something that confirmed to me that it was time to stop being lazy and get my bike out.

On that day, the bus stopped in front of the school and more than 20 students piled on, packing it tighter than a can of sardines. With my face pressed up to a window, as the bus drove off, what did I see? A man in a wheelchair wearing his veteran’s hat. Still at the stop. None of the people who had gotten on let him go ahead of them—not one. Someone who fought for the freedom of all these people on the bus was left behind as all these seemingly able-bodies pushed past him to get their spot in the sardine can—only to get off within the next five blocks. On behalf of all humanity, I would like to apologize to this patriot.

I’m sure the influx of processed food, ramen noodles and alcohol are large contributors to the freshman 15, but laziness—the kind that is so ingrained it trumps common courtesy—could easily be another.

I can’t control what other people do—as much as I’d like to on days like that. But I am now happy to say that even if I am wearing earmuffs, gloves and long pants and the weather drops back into the 30s and the cold lake winds are gusting, I AM RIDING MY BIKE.

Take a look at your commute. Are you being lazy? Are you being courteous? Make a small change to your activities and see how you feel— walk part of your commute twice a week. Ride a bike instead of driving. Don’t take a bus for less than a few blocks. Give your seat up for someone. Smile, say, “after you.” Try to make some of these changes and see how both your stress and waistline can shrink by summer.

Photo: Mr MPD

Joel Grant, BHK, CSCS Sr. Manager, Exercise Physiologist

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The reason for we’re getting fatter, however, is up for debate. Is it inactive kids, video games, our diets, grocery prices, food deserts? Is it that we drive too much, walk too little, eat foods that are full of hormones, preservatives and chemicals? Is it Paula Deen’s fault? Could our collective weight gain be blamed on the food scientists, food economists, the FDA, too much government, not enough government? Whew.

And then there are the solutions. Fad diets. Atkins, Zone, Sugar Busters, South Beach, North Beach (there’s gotta be a North Beach diet, right?), the Blood Type Diet. There’s low-carb, high-carb, vegan, vegetarian, Paleo. Then there are medications: Folks try topiramate, thyroid meds, amphetamines, Xenical, Phen/Fen; and new ones on the horizon Qnexa and lorcaserin. Some try surgery: Lap band, gastric bypass, stomach stapling. And the classic solution from every doctor from Marcus Welby to Doogie Howser to Ari Levy, MD: “Just eat less and exercise more.”

We could be arguing and discussing what’s the problem or what’s the solution until the cows come home.

To me, no matter the question, the answer is accountability.

In my opinion, we don’t have an obesity epidemic in America. We have an accountability epidemic. People look externally for a reason for why they’re obese. Who can I blame? They also look externally for a solution: What can I take?

The problem with looking externally is that there is no truth there. No honesty. I often hear from patients who say, “I’m doing everything I can and I just can’t lose weight. It is out of my hands.” My answer is not to pull out the prescription pad, it’s to ask: “Really? Tell me what you’ve been doing.” I search for the truth. I ask, “Can you honestly look in the mirror and tell yourself you are doing all you can to eat in moderation and exercise vigorously on most days of the week? Can you look at me and say that?” Most of the time, the answer is no.

One patient I recall was sitting in the room with her husband as I asked her that question. She said, “I exercise every day on the stationary bike.” He chuckled. “Honey, five minutes doesn’t count.” She really wasn’t doing “everything.” She wasn’t being accountable.

If you really want to change, make a plan—any plan—and be accountable for it. Make a choice and stick with it. Studies about different diets have never proven that one is superior to another.

Yes there’s a lot of confusion out there about the ‘right’ way.  In my opinion, eating fresh, unprocessed foods, from a number of different food categories, eating smaller quantities multiple times daily and avoiding large meals at night is a good start. If you complement that with regular vigorous exercise most days of the week, you’ll be taking a good path.

It’s about finding something that works for you and sticking to it.  How can you make it stick? It’s not about willpower. Willpower is overrated. A really good book that can help your create a plan and stick to it is Change Anything by Kerry Patterson and team. The book focuses on why we fail in our attempts to change and provides a framework to help you succeed. They’ve also created a website and an App to really help people.

What if you don’t want to sit down and read a book? Ask for support from family, friends or your doctor. Write down your goals and the steps you’ll take to get there. Whatever your plan, stick to it!

If you can honestly look in the mirror and say to yourself, “Yes, I am doing all I can,” and you really are, it is likely that you will be losing weight and getting healthier. At what pace? I don’t know how fast it will happen, but you’ll be doing what’s right for your body. Your body will take its own path at its own pace.

Make good choices. Be accountable for your decisions. Be honest with yourself. If you don’t want to be another person making up the top 42%, you don’t have to be. You can do it!

Photo via HBO

William Harper, MD, Co-CEO

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Cue Friday Flyday!

For the last few months, we have been participating in a made up holiday. Like most holidays, this one involves food. Unlike most holidays, this is a weekly endeavor. On Friday Flyday a different employee brings a sharable dish for an afternoon snack.  Maybe it’s a family guacamole recipe.  Maybe it’s a test-kitchen experiment. Non-cookers are encouraged to bring something simple, like fruit popsicles.

We gather in the kitchen for a brief break. Some of us hang out; others bring our snacks back to our desks. We refuel and make it through those last few hours.

It’s been fun, like Fridays should be!

One week, we enjoyed this extremely tasty low-fat treat. Thanks to Jon Freeberg (and his girlfriend Sam) for this recipe, and thanks to all who participated!

Hot Spinach and Artichoke Dip

Servings: 15 • Serving Size: 1/4 cup • Old Points: 2 pts • Points+: 2 pts

Calories: 73.3 • Fat: 4.4 g • Carb: 3.4 g • Fiber: 0.9 g • Protein: 5.2 g • Sugar: 0.6 g

Sodium: 244.7 g

Ingredients:

• 13.75 oz artichoke hearts packed in water, drained
• 10 oz frozen spinach, thawed and squeezed
• 1/4 cup chopped shallots
• 1 clove garlic
• 1/2 cup fat free Greek yogurt
• 1/2 cup light mayonnaise
• 2/3 cup Parmigiano Reggiano
• 4 oz shredded part skim mozzarella cheese
• salt and fresh pepper to taste
• olive oil spray

Directions:

Preheat oven to 375°.

In a small food processor, coarsely chop the artichoke hearts with the garlic and shallots.

Combine all the ingredients in a medium bowl. Place in an oven-proof dish and bake at 375° for 20-25 minutes, until hot and cheese is melted. Serve right away.
Can be made one day in advance and stored in the refrigerator before baking. Makes about 3 3/4 cups.

Recipe via Skinnytaste

Photo via janineomg 

Caitlin Costello, Executive Assistant

Learn more about Caitlin

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According to Apple’s founder Steve Jobs, “Simple can be harder than complex: You have to work hard to get your thinking clean to make it simple.” This is true for business as well as for life.

Our tendency to complicate things is no surprise because, on average, a person has 60,000 thoughts a day—making it really challenging not to get tangled in the web of our own thinking.

Inevitably, there are times—sometimes more often than not—that we get stuck inside our heads. Trapped in our spinning thoughts, things become increasingly complicated and we become increasingly eager to know, “How do I get out?” My own quest for mental pacification has led me through a broad spectrum of study and experimentation in yoga, meditation, religion and spirituality, positive psychology, dietary modifications and other lifestyle changes. While no single one of these proved to be the magic pill that would dissolve the chaos of my mind, together, these practices have influenced my sense of self-awareness and control and helped me live more simply in my own mind.

Rather than drowning in the class-5 current of my thoughts, I am able to sit quietly at the bank of the river and observe.

One important observation I have made is that whatever is happening on the surface is a reflection of what is going on underneath. So many people are living beyond their means and, subsequently, working themselves to a breaking point. They are searching for that ever-illusive balance in life—and facing complications in all areas of health and well-being. When I find myself in one too many check-out lines, I stop and notice myself riding the current of my desires—from desiring financial freedom to feeling valuable. When I feel frustrated and irritable, I can stop and recognize that I am caught in the current of my aversions—from the resentment I feel toward others to all the ways I am unhappy with myself.

Tapping into this awareness has saved me quite a bit of money, time, and energy because I no longer mindlessly indulge in things I really don’t want or need. It has ultimately provided me the opportunity to get to know myself truly, and realize my greater potential. What could being more aware save you?

Let’s get over the idea that ignorance is bliss and realize that it may actually serve us best to stop ignoring and start becoming more self-aware to achieve a simpler way of being. What can you notice by sitting at the bank of your own river? You may discover thoughts contributing to your excessive eating, or skipping the gym again.

When we pay attention and simplify what’s beneath the surface (our minds), our outer lives become increasingly simple. When we can observe our desires and aversions without attaching to them they lose power over us: The river loses its rage. While the challenge of maintaining this perspective cannot be underestimated, the reward of focus and simplicity may lead you to a more authentic sense of fulfillment. I suppose this is why another great innovator, Leonardo da Vinci said, “Simplicity is the ultimate sophistication.” The next time you find yourself spinning, make your way back to the bank and find what awareness is there for you to gain. Enjoy becoming the master of your own mind.

Get more insights from Rebecca about finding joy, managing stress and more. 

Photo via Nanagyei

Rebecca Thieneman, MS, RD, NASM-PT Manager, Engagement Specialist

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All you runners, triathletes and cyclists know it is the time of year to commit to an event and begin the daunting task of actually training for it. For all of you race novices, this is a great time of year to challenge yourself and get tons of support from your more experienced friends.

Although I have not decided which race to do, I’m already thinking about the training, as well as the sleep and eating schedule that goes along with it. Seasoned or novice, it’s true that racers put the most time into physical training. Rarely do competitors focus on the eating training schedule—often more thought goes into picking out your outfit than what you’re going to eat.

But, what do you think fuels you during that two hour BRICK workout or 15-mile training run? It’s not your fancy running shorts. Physical endurance and mental gusto only get you so far. If you don’t have enough fuel to keep on keeping on, you might find yourself in the middle of nowhere walking home.

During the 2008 Beijing Olympic Games, a story came out about Michael Phelps eating a 12,000-calorie a day diet. This is not the type of eating training schedule I’m talking about—especially if you’re not a professional athlete. By comparison, the recommended daily caloric intake for an active man in Phelps’ age group is 3,000.

But, here are some very important questions and answers to review while your bike is getting tuned and your new shoes are being shipped.

Q: Do you eat before a workout? If so, is it the right food or drink to fuel you throughout?

A: If you have several hours prior to your exercise session, consume a carbohydrate-rich meal with some protein that is low in fat and fiber. My favorite go-to is a peanut butter and jelly sandwich. If you only have 30-60 minutes prior your workout, reach for foods rich in carbohydrates. The closer to an exercise session you are a liquid source such as a sports drink may be more tolerable.

Q: Are you planning training sessions longer then an hour? If so, what are you going to eat or drink during these workouts?

A: Finding out what works for you is trial and error and should be done during training, not on race day. Choose easily digested carbohydrate-rich foods during endurance events. For example, sports drinks, sports gels, gummy sports bites, bananas or oranges. Sports gels and sports bites can be found at a sporting goods store or your local running store.

Q: Do you drink enough fluids before, during and after a training session?

A: Begin workouts well hydrated by drinking fluids during the day and before training. Measuring hydration level can be done by a blood or urine test, but there is a more practical way to go: Check out the color and volume of your urine. People who are dehydrated typically produce a small amount of dark-yellow urine. Replace fluid loss early and often. If your session is moderately intense and less than 30 minutes, water should suffice. For sessions that are 60 minutes or longer and are moderate or high intensity, a sports drink is a good option. Remember: Keep the volume of your urine high, and the color a pale yellow.

Q: Do you feel sluggish or are you prone to getting sick while training? Is it overtraining or are you not getting in the right nutrition?

A: Replenishing nutrient stores in a timely matter, within 15-60 minutes after a workout, is important. Replace fluid, electrolytes and muscle stores and don’t forget adequate protein to repair damaged muscles. If you can tolerate a meal, try a chicken breast sandwich with avocado on whole-wheat bread, a piece of fruit and vegetables. If you can’t tolerate solids, try a fruit smoothie made with yogurt and frozen berries.

Q: Do you have unplanned weight gain while in season? Are you taking in too much?

A: If the numbers on your scale are creeping up and your clothes are snug, don’t assume that all the training has caused you to gain muscle. Evaluate your intake. Are your portions a little bigger? Are you eating more often or choosing higher calorie foods? Training doesn’t always mean having to take in hundreds of extra calories. Your calorie needs will depend on the frequency, intensity and duration of your training session.

If you want to be truly race ready when standing at the start line, put as much time and effort in your nutrition as you do in your training.

Check back here for more training tips as you tackle this racing season.

Photo via Mister Bombay

Catherine Theodorou, MS, RD, CSSD, LD Sr. Manager, Dietitian

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Taking a ride together is one great way to get moving with your kids.

Are you actively involved as a parent? Do you know how to help your kids get the recommended amount of daily physical activity? Regardless of your political views, this statement from President Obama should draw your attention and support. “…One of the most important ways for us to control [healthcare] costs is to deal with the issue of prevention. Which means making sure that we have proper nutrition programs in our schools; making sure that we’ve got effective physical education programs for our children.”

Regardless of who is in office, we as parents need to act to help move the needle. At your most recent parent-teacher conference, did you ask about the fitness opportunities your child receives during the school day? Do you know what the school offers for physical education or sports programs? Is recess a time that kids sit around and gossip or is there a set-up—organized team games for example—to promote activity? If you answered “no” to these questions, ask yourself if you are really doing all you can to help improve your child’s health.

Among children and teens age six to 19 years, 16% (over 9 million young people) are overweight. Approximately 60% of obese children age five to 10 have at least one cardiovascular disease risk factor, such as elevated total cholesterol, triglycerides, insulin, or blood pressure—alarmingly, 25% have two or more risk factors. This means a shorter life expectancy and quality of life for your kids. Do you want your child to be another statistic?

The NASPE provides some great activities and lesson plans for teachers, as well as resources for parents and administrators. Ask your school officials if they are supporting the initiative. Offer to volunteer for part of a day in the classroom and help run activities or organize a lunchtime kickball game.

National Physical Education and Sport Week starts today—let’s take action.

Read more of Joel’s posts

Photo via DrVoo

Joel Grant, BHK, CSCS Sr. Manager, Exercise Physiologist

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So, how do you support your child’s fitness? The answer might vary based on your own fitness level. If you are a couch potato, more than likely your kids will sink into the couch right next to you. Children learn best by modeling behaviors from their parents, but even if you’re not an athlete, you can support your kids’ health.

Here are a few things every parent can do even if…

Your Kid Doesn’t Like Sports

First, understand that not every kid is going to be interested in all physical activities—or in any. If your kid doesn’t like softball, getting her to go play catch after dinner might be a hard sell. But maybe she loves to watch dance competition shows on TV. Build on what she is interested in. If dance is what she likes, sign her up for a class or buy a video game for her to dance along with. The best way to encourage her is to have fun joining in (regardless of your talent). Just put on music and have fun hanging out and making up steps together. The more extravagant your moves are, the more calories everyone will burn. You have just introduced a physical activity that she can do her entire life—if she loves it, she’ll stick with it.

Your Kid Is Young

Is there such a thing as being too young to be active? True, the older kids get the more active you can get with them. But in the meantime, play. Now is the time to start modeling a lifestyle of physical activity. Your involvement will be critical because it is well documented that parents have the greatest influence on children’s behavior. This is an opportunity to work on fundamentals of movement. Hop, jump, balance on one leg, try crab-walks or bear-crawls. Play frogs and hop from lily pad to lily pad (tiles on the floor), have relay races and see who tires out first. Soon enough, it will become more of a challenge to keep up with them.

Your Kid Is Older

If your suggestion to go out and play is met with an eye-roll, you might be dealing with a kid who feels he has outgrown you. And yes, maybe it’s silly to think that your 13-year-old wants to be pushed on a swing, but there are still ways to get active together. If you’re going to a movie, ride bikes or walk instead of driving. Let your kind invite his friends to a local park and offer to ref a game of kickball. Invite him to shoot hoops or even go out for a jog with you—sometimes, treating your teen like a peer is an easier way to connect.

Your Kid Can Out-Run You

Sometimes, the challenge is your kids’ athletic ability—and your less-than-child-like stamina. Let them show off. If your kid is a soccer champ, ask her to teach you the drills she does at practice. Or help her work on her skills by practicing with her in the backyard or park. Your continued effort to be active will demonstrate the value of physical activity at every stage in life.

You Have Limited Ability

If you have an injury or something else keeping you from participating, you can still support your kids. Be their number one fan by showing up at games, making sure they have a ride to practice or snapping photos at a recital. Make it clear that you applaud their efforts. Voice that you are proud whether they win or lose, or whether they have a leading role or play a small part.

National Physical Education and Sport Week starts May 1. Visit NASPE to learn more and get involved!

Photo via ricardodiaz11 

Ari Levy, MD, Co-CEO

Joel Grant, BHK, CSCS Sr. Manager, Exercise Physiologist

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Frozen veggies: As good as they look

According to the USDA’s MyPlate, and our Registered Dietitian, Catherine, fruits and veggies should be the major component of any meal. While I’ve always loved them, I recently realized that most of my personal plate is usually filled with protein. So, over the last few months, I’ve been trying to make fruits and veggies the new mealtime stars.

Despite my best efforts, I’ve run into a few stumbling blocks.

1. I get a little overzealous and end up buying enough produce to open my own farmer’s market—then I can’t eat it all in time and it rots. There’s no worse feeling than throwing away unused fruits and veggies.

2. Other times, I’m in the mood for a big veggie stir-fry, and my veggie drawer is empty.

While fresh produce is ideal, I’ve been experimenting with other forms to keep up my consumption. And while there’s some concern that frozen, dried, canned or freeze-dried produce don’t have the same nutrients as fresh produce, they do actually retain most of it. The main exception is vitamins that are prone to degradation, such as vitamin C.

My method may not be a full replacement for fresh fruits and vegetables, but it can definitely help you reshape your plate.

1. Frozen:

If you haven’t looked recently, check out the frozen foods section. The variety of veggies and fruit is pretty impressive—and they’re very affordable. As a bonus, frozen produce usually comes chopped, which can save you prep time. They keep for months, as opposed to fresh fruits and vegetables, which can go bad after a few days or weeks.

2. Freeze-Dried:

This option may sound intimidating to some folks. And it’s true; the texture can be like styrofoam. Admittedly, not the strongest endorsement, but the flavor is great and the calorie count pretty much matches that of fresh produce. Naturally occurring sugar and flavor get concentrated, so every piece tastes great. And the best part is there’s no usually sugar or preservatives added. Freeze-dried produce isn’t always easy to find—I’ve had the most success at Trader Joe’s and Whole Foods.

3. Dried:

There are far more dried fruits than veggies out there. For some reason, names change when a fruit goes from fresh to dried, which can make it confusing to know what you’re actually eating (raisins=dried grapes, prunes=dried plums). These all have great flavors, but often have sugar or preservatives added. Due to any added sugar and the reduction in water, these are generally higher in calories per serving than fresh produce. Dried fruits are a better snack food than plate filler.

4. Canned:

There are lots of items to choose from, but often salt is added to help preserve the food. Look for reduced sodium options, but don’t stop there. Reduced or not, canned foods still have a lot of sodium. Be sure to rinse the vegetables before you cook them to try to remove some of the salt. Overall, canned vegetables are my least favorite option.

So, if you’re in a good groove of eating fresh produce, keep on going. But if you’ve found it hard to make sure you keep fresh veggies and fruit around, give one of these alternatives a try.

Jonathan Birnberg, MD Director, Clinical Quality

Photo via siddhu2020

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Caitlin is EHS’ funniest employee. Like, for real. She spends her evenings and weekends as an improviser and comedy writer. In fact, she is so funny that she’ll be leaving us for the summer and setting sail aboard a Norwegian Star cruise ship representing Chicago’s legendary Second City. She’ll be entertaining passengers with improv comedy and, we can only assume, serving as an all-around comedic force.

But it’s not all fun and games for Caitlin. While she keeps the office upbeat, she also keeps it running—and she keeps our Co-CEOs sane and organized (a daunting task that the rest of us can’t imagine). She plans our events, deals with our silly questions and does all kind of things we all just assume happen magically when we go home at night.

“I don’t know how Ari and I survived before Caitlin arrived, and I hope the EHS crew has a good plan for what to do when she’s gone this summer,” says Will Harper. “I know we’ll survive, but at some point I’m going to end up arriving for a meeting in the wrong place with the wrong team member and an hour late. Thank you for all you do, Caitlin!”

We’ll miss Caitlin terribly this summer, but applaud her for putting on her striped shirt and sailor cap and heading out to sea.

Get a taste of just how funny Caitlin is—you’ll never look at a Chipotle burrito the same way. Need more Caitlin? You can also hop a cruise on the Norwegian Star from New York to the Bahamas this summer, or check out her Facebook page for local show info. At the moment, she explains, her personal website only exists in her mind. Scary place, but I bet it’s hilarious.

Read Caitlin’s EHS blog posts

Libby Lowe, Senior Manager, Communications

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This phobia even has its own name—friggatriskaidekaphobia.

To overcome this fear, you need a little history and perspective. There are several theories about the origin of this superstition. Both the day and the number are considered unlucky.

• 13 is akin to the perfect child’s younger sibling. It is the red-headed stepchild.  Twelve is considered a powerful, good number. Twelve months in the year. Twelve hours on the clock. Twelve Gods of Olympus. Twelve Apostles. Twelve tribes of Israel. One superstition is that having 13 people seated at a table will result in one of them dying. Point of reference—the last supper.
• Friday has been considered an unlucky day since the 14^th Century—and the term “Black Friday” emerged with the stock market crash.

I’ve grown to like Friday the 13^th. I celebrate the day because it is the lucky number for my alma mater—Colgate University. According to the official story, Colgate was founded by 13 men with 13 dollars,13 prayers and 13 articles. Thirteen has been a good number for Colgate. So, as students, we were challenged to apply those good critical thinking skills and overcome irrational fears.

Learn to love Friday the 13^th. Plan a flight for that day. Chances are you’ll get a great seat.

Photo via zigazou76

Linda Havlin, Chief Marketing Officer

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