How much fast food is too much?
When I was a kid back in the 70s and 80s, we rarely ate fast food. In our house, breakfast was toast with hot chocolate or Tang. We ate school hot lunches (unfortunately), and dinner was always meat and potatoes, eaten seated, at a table.
Truth is, it wasn’t sheer commitment to homemade that kept us from those Two All Beef Patties. We had to drive nearly 60 mins to get to a McDonald’s or any of the other new, exciting fast food establishments.
Who knew once I’d grown up, I’d be blessed to live within 5 minutes of a McD’s (2), Arby’s, Wendy’s, Taco Bell and more. Plus all of these places offer budget friendly options such as Wendy’s $5 Bacon Double Stack Biggie Bag. Even better.
With the convenience (it’s hot and ready!) driving through is oh, so tempting. Unfortunately, while that Biggie bag of food is just $5, it will run us between 910-1350 calories. In other words, that 1 meal alone could sack an entire day’s worth of calories for some women. And for those of us trying to cut 500 Kcals a day to lose a lb. a week? Fuhgeddaboudit.
Why is it that despite what we know about nutrition, our fast food nation continues to grow. “Fast-food restaurants are on the rise…In the US, about 37 percent of adults (aged >20 years) consume fast foods on any given day, and that increases to 45 percent for adults aged 20-39.”
There are still 24 hours in a day, but it seems we're trying to squeeeeze in way more than we did in the olden days. In terms of time, food that's fast is a savior! In terms of health and weight loss, with the added sodium, saturated fats, sugars & calories, fast food can be a saboteur.
How much is too much? Count the number of fast food meals you and your family eat out each week. Don’t forget the 400 calorie Frapps + 200 calorie biscotti. Or the 500 calorie breakfast sandwiches at the gas station. If you counted more than a few, then perhaps it’s time to make a change. Perhaps start with committing to no breakfast or lunches on the fly for a week. Plan ahead with these tips:
Remember: Making 1 small change can lead to long term better health and tinier waistlines. Give it a try! You’ll be lovin’ it.
I’ve lost weight before. Why can’t I make it happen now
If I had more time, I’d get to the gym
I’m embarrassed and sad about the number of meals my family eats out every week; we never eat together
My kids are getting older. I worry about their food choices once they leave home
I am tired of being tired every day! But I need that time late at night to unwind; Netflix relaxes me
Vegetables? What vegetables? Just not a big fan. And they’re a pain to clean, cut, etc. not to mention expensive
I feel amazing when I volunteer. But how in the world can I squeeze another thing in; there are not enough hours in the week as it is
I just can’t say no. Everyone knows it, so I get asked to do everything and I just keep piling it on
But I know what to do
Yep, we all do. And it’s so simple! Google diet, exercise, family meals, healthy sleep habits, self care...It's all there, a gazillion hits. And then do what? Start where? And how will I stick with it? It's overwhelming, and furthermore, who's got the time to sort through it all and set up a plan.
We Wellness Coaches feel you. We sort through the noise for you. We come alongside you acknowledging you as the expert of your life and help facilitate a plan then support you and hold you accountable while you make it happen.
I feel weak asking for help
Bah. Take a walk around Michigan State University’s campus; MSU athletes’ shirts read Iron Sharpens Iron. It’s printed on their weight room wall. Ken Mannie, 44-year coaching veteran in his 24th year as Head Strength and Conditioning coach for MSU tweets: “We will not accept you as you are. We prefer to show you what you can be and help you achieve it” and "A Spartan’s Greatest Strength is the Warrior Standing Next to Him (Her)." Coach Mannie's dynasty is built on the premise that we can only reach our greatest potential with the support of others. Put your pride away and do as the MSU athletes do: Accept the help.
How does this relate to me
Studies show having an accountability partner makes a difference. “Despite the challenges, it is possible to increase one’s chances for success to a 95 percent rate. The American Society of Training and Development found that people are 65 percent likely to meet a goal after committing to another person. Their chances of success increase to 95 percent when they build in ongoing meetings with their partners to check in on their progress.” https://www.entrepreneur.com/article/310062
Health & Wellness Coaches are on your side. We help you set up your game plan, offer you tools & support and hold you accountable as you go for the win.
Iron Sharpens Iron.
What is positive health? Is it complete physical health, complete mental health, or both?
If one is not ill, he is well. Not according to the World Health Organization’s Preamble which states:
“Health is a state of complete positive physical, mental, and social well-being and not merely the absence of disease or infirmity.”
Margin E.P. Seligman breaks down this argument in “Positive Health.” While applauding the works of psychology and psychiatry in terms of research and solutions for treating depression, anxiety, substance abuse, etc. Seligman notes that after these disorders are addressed, positive mental health does not naturally ensue.
Personal case in point: Back in the 90s, I was independent, in college and trying to cover the chaos that was my childhood by controlling food. I was closing in on 100 lbs and eating no more than an apple a day some days. My ribs were poking out my back, my hair was falling out, and I couldn’t stop crying.
My mom booked an ‘emergency’ trip to the psychologist where I was diagnosed with an eating disorder. The doctor prescribed a 12-week outpatient program that consisted of weekly group meetings. Our group was quite the motley crew of disordered eating. At one point, one lady who was obese and struggling with OE (over eating) chastised the anorexics in the group for bemoaning our inability to eat.
Still I attended every group and did my homework: Eat. I passed the program which pleased everyone so they could stop worrying about me. I was sent back to school feeling no more equipped or supported – and fatter than ever.
After these disorders are addressed, positive mental health does not naturally ensue.
Perhaps you’re facing a diagnosis, i.e diabetes, high blood pressure, high cholesterol or maybe you’re simply struggling to start exercising or finding the motivation to make a career change. If you need a plan and a way to stick with it, you don't have to go it alone. I am happy to help.
 Preamble to the Constitution of the World Health Organization (1946). Official Records of the World Health Organization, 2, 100.
 Seligman, M.E. (2008). Positive health. International Association of Applied Psychology, 57, 3-18.