Sentenced to Life
By Caroline Larsen

I know, I know, the last thing you want is a lecture about health. But a poor diet and sedentary lifestyle are making us sick. Not sick? When was the last time you had a headache or suffered heartburn, depression, fatigue or a sense of being overwhelmed? According to some, it’s the nature of the profession: high-pressure jobs and long hours lead to eating on the run and little time for exercise. But what we don’t realize is that while we are busy climbing the ladder of success, we are sacrificing our health and shortening our lives.

In 2007, Oklahoma was ranked the 9th most obese state in the United States.1 And in 2007, Oklahoma City was ranked the 15th fattest city in the nation.2 Obesity is defined by a body mass index (BMI) of 30 or above. To calculate your BMI, multiply your weight in pounds by 703 and then divide that number by your height in inches, squared.3 A BMI between 18.5 to 25 refers to a healthy weight.4 A BMI between 25-30 refers to an individual who is overweight, and a BMI over 30 indicates obesity.5 In addition to BMI, another indicator of health is waist circumference. A man and woman with waist sizes of over 40 and 35 inches, respectively, have an increased risk of developing diabetes and heart disease.6 So now that I’ve bored you with numbers, let’s focus on how to fix the problem and get healthy. Two things to remember: it’s not rocket science and there are no “quick fixes.” It all boils down to a healthy diet and regular exercise.

Three years ago, the United States Department of Agriculture published its latest recommendations for American diets.7 The report, which can be found at www.health.gov/dietaryguidelines, focuses on calorie control and nutrient intake. For a sedentary woman and man between ages 31-50, the government recommends consuming 1,800 and 2,200 calories a day, respectively.8 But remember, the more active you are, the more calories you will burn, and those calories need to be replenished to maintain a healthy weight.

Although calories are important, a daily consumption of six Snickers bars and four cans of Red Bull would be seriously inadequate. Just as important as total calorie intake is the type of food consumed. The government guidelines propose 4-5 servings a day of both fruits and vegetables, 6-8 servings of whole grains, six ounces of meat or other protein, 2-3 servings of dairy, and 2-3 servings of fat.9 What is a serving size, exactly? Smaller than society tells us it is.

One grain serving, for example, would be one 1-ounce slice of bread (about the thickness of your finger and the size of a CD), 1/2 cup of cooked rice or 1/2 cup of pasta.10 So that asiago cheese bagel from Panera Bread? Almost five servings!11 A serving of fruit? A medium-sized piece, about the size of a baseball.12 Dairy? A cup of milk, yogurt or 1.5 ounces of cheese-about the size of two dominoes.13 And a 3-ounce serving of meat is the size of a deck of cards14 (remember—only two “decks” a day!). But just because the government has told us what constitutes a serving, doesn’t mean restaurants are listening. In a recent survey, 300 chefs were asked questions regarding what they considered “normal” portion sizes. Over half suggested pasta portions that were six to eight times larger than the government-recommended serving.15 And the same number reported that they normally serve 12-ounce steaks, twice the recommended daily amount.

In making daily food choices, I like to follow two simple rules: First, stay away from any food that your grandmother would not have eaten while growing up. I don’t know about you, but my grandma didn’t have access to frozen chicken quesadillas from Sam’s. But if you must break this rule, try to stick to the second: don’t eat anything with ingredients you cannot pronounce. Try saying disodium ethylenediaminetetraacetate five times fast. If you really want chicken quesadillas, make them yourself, using whole grain tortillas, grilled chicken and fresh veggies. I know what you are thinking-who has time? You do. Here are a few simple ways to eat better even when you don’t think you have time:

• Chop. Take a few minutes and chop onions, peppers, tomatoes, nuts or leftover meat and store in small baggies in the freezer. The veggies can be easily added to spice up grilled chicken or beef, or toss the chopped meat with some frozen veggies and soysauce for a quick stir-fry. Chopped nuts (I favor walnuts and pecans) can be used to add a little crunch to sauteed veggies or as a “breading” for chicken or fish, that can be baked or pan-fried with a little olive oil.
• Bake. Love cookies? Grandma made her own and you should too. Whip up a batch of your favorite cookies, substituting at least half of the flour with a whole wheat pastry flour. Also, substitute egg beaters for the eggs, and try omitting a couple of tablespoons of sugar-chances are you won’t miss it. When cool, put one or two cookies in a baggie and store the entire batch in the freezer. This way, you have instant portion control, you can grab a bag on the way to work (they will thaw by snack time), and if you are caught home alone with the cookies, you are less likely to binge if they are frozen. Also, unlike Chips Ahoy, I bet you can pronounce every ingredient in the homemade version.
• Plan. Planning meals, even only a day ahead, is key to a good diet. Eating every three hours or so, and incorporating snacks into your day helps prevent filling up on fast food and snacks from the vending machine. Just as you shop for your house, you should shop for the office. If daily planning is too much, once a week, bring healthy snacks and other staples needed for easy meals at work. The most important meal of the day is breakfast, so let’s start there. Quick and easy breakfast options include:
• peanut butter on a slice of whole grain bread with a glass of lowfat milk;
• a carton of yogurt (I use plain yogurt and sweeten myself), with a handful of nuts or half cup of fiber rich cereal and a piece of fruit; (I keep baggies of nuts and cereal in the pantry to grab on the go)
• whole grain cereal with lowfat milk;
• boiled eggs, whole grain toast and V8 juice.

Every meal should include protein to sustain hunger. Good sources of protein include lean meats and lowfat dairy products. Combine these with whole grains (look at the label!) which take longer to absorb into the bloodstream and you should have no problem staying awake during that deposition. Working through lunch? Leftover dinners make great lunches (get out that tupperware). Also why not try baking or grilling a couple of extra pieces of meat at dinner for the next two days’ lunches? Add some cottage cheese, steamed veggies (Ziplock’s new freshsteam bags work great in the office microwave) and a piece of fruit for an easy lunch. No time for dinner? That morning, take out meat, fish or poultry in the fridge to thaw. When you get home, lightly sautee on the stove with a little olive oil or grill on the “Foreman” grill for three to four minutes. While grilling, pop some frozen veggies in the microwave for five minutes. Whole wheat cous-cous made with chicken broth makes a great side dish and also takes only five minutes! Another quick favorite of mine is stir-fry. In a hot wok, combine leftover brown rice and meat, fresh or frozen veggies, soysauce, nuts and eggs. Forgot to take something out? Whole grain pancakes made from a mix and scrambled eggs take mere minutes. Looking for something more sophisticated? Cooked frozen shrimp take five minutes to thaw for an instant shrimp cocktail. Add some fresh fruit and cheese with whole grain crackers and a glass of red wine (antioxidants!) for an elegant and quick meal.

Don’t own a microwave or even a dish? Ok, so maybe that’s exaggerating a bit, but I have several friends who eat most meals out or keep their neighborhood take-out place in business. Yes, there are even ways that you can eat better while dining out.

• Portion control. See supra. Most restaurants serve portions which are at least 2-3 times larger than they should be. Be aware of this and only eat the proper amount. Feeling a desire to “get your money’s worth?” Think of it this way-throwing away half of your $20 meal cost you $10–so what. We spend more than that on diet pills and gym memberships-and this healthy tip won’t cause side effects or sweat.
• Befriend your waitperson. While it is easy to order the grilled chicken or salmon, you may not always get what you bargained for. All too often these seemingly healthy choices arrive drowning in butter, an oily marinade or some other sauce. Talk to your waiter and ask questions. Order the meat plain without marinade. And if you are dying to try the sauce, ask for it on the side. If it’s too good to pass up, dip the tines of your fork in the sauce before skewering the meat, instead of vice-versa. An easy way to get the flavor of the sauce without the mega calories (this tip works great on salad dressing too!)
• Healthy Choices. If you must eat on the run, there are several healthy fast food options. For breakfast, try an Egg McMuffin at McDonald’s. At 300 calories, it’s not an outrageous meal. Plus it has a good amount of lean protein from the egg and the Canadian bacon. To trim empty calories, remove the top half of the muffin. For additional fiber, add a fresh orange. For lunch, try the Happy Meal instead of the Big Mac Combo to save around 500 calories. If you must have the Big Mac, request only one piece of cheese.

No quick fixes, remember. A healthy diet is only half the battle. Just as important is daily exercise. According to government recommendations, individuals should aim for 60 minutes of moderate to vigorous intensity physical activity on most days.16 In addition to a good cardiovascular workout, however, you should also aim for strength training exercises, such as weight lifting, resistance band training, or pilates to build muscles and boost metabolism.

First, the cardio workout. “Moderate” intensity activity is any activity that takes as much energy as a brisk walk.17 This means walking 1.5 to 2 miles in 30 minutes, at a pace which breathing quickens and the heart beats faster.18 If you’re like me, you like to do your entire workout at one time and get it over with for the day. If that’s the case, try watching movies while on your home treadmill. There are tons of movies I want to see, but never seem to have time to watch. Or if you are exercising outside, be sure and take your ipod-chocked full of your personal favorite songs. Don’t have time to fit an hour long workout session into your busy routine? Good news-you don’t have to. Breaking up a 60 minute workout into four 15 minutes sessions throughout the day is actually better for you because your metabolism is boosted during each interval. Live in a two story house? Try getting up a little earlier and hoofing it up and down the stairs for 15 minutes-you will be amazed at the results. Single story house? No problem-most of us have access to stairs at the office-take a 15 minute break in the afternoon and do the same thing. And as soon as you get home (before you even have a chance to think about it) change clothes and walk around your neighborhood for 15 minutes. Busy with kids? Take them along-they need exercise too!

Too busy for even 15 minute sessions? No problem. There are lots of ways to incorporate more movement into your daily routine.

• When going to court, park on an upper level of the parking garage and walk five flights down. (and up on the way back!)
• Instead of sending an e-mail or picking up the phone, walk down the hall and talk in person-if the intended recipient is busy-that’s Ok, walk back down later.
• Use the bathroom on the third floor.
• While sitting at your computer, do arm curls or leg extensions. Remember-the slower the better.

Whether you choose to take the stairs instead of the elevator or invest in an elliptical machine, the important thing to remember is that any activity is better than no activity. The same advice too can be given where healthy eating is concerned. Opting for a skim latte over its full-fat counterpart saves over 14,000 calories a year-that’s over four pounds!19 Oklahoma City Mayor Mick Cornett agrees. Having recently lost weight, the mayor has challenged Oklahoma City residents to lose 1 million pounds in 2008. The initiative is set forth at www.thiscityisgoingonadiet.com. The Web site includes a BMI calculator, resources for nutrition and exercise, as well as specific advice regarding behavior modification techniques and medical and surgical programs too. Registration in the program is free, and participants are given access to individual progress charts to track weight loss.

Remember, there are lots of ways to cut calories and increase activity, even on the most chaotic days. Use your imagination and have fun. Here’s to life!

1. F as in Fat: How Obesity Policies are Failing in America, August 2007, www.healthyamericans.org.
2. Oklahoma City Mayor Puts City on a Diet, Associated Press, Jan. 4, 2008.
3. Strong and Healthy Oklahoma at p. 24 (2007).
4. Strong and Healthy Oklahoma at p. 25 (2007).
5. Strong and Healthy Oklahoma at p. 25 (2007).
6. Strong and Healthy Oklahoma at p. 23 (2007).
7. Dietary Guidelines for Americans (2005), United States Department of Health and Human Services, www.healthierus.gov/dietary guidelines.
8. Dietary Guidelines for Americans, ch. 2, table 3 (2005), United States Department of Health and Human Services, www.healthierus.gov/dietaryguidelines.
9. These servings are based on a 2,000 calorie a day eating plan. See Dietary Guidelines for Americans, Appendix A (2005), United States Department of Health and Human Services, www.healthierus.gov/dietaryguidelines.
10. See http://pbskids.org.
11. See www.panerabread.com.
12. See http://pbskids.org.
13. See http://pbskids.org.
14. See http://pbskids.org.
15. Oversized Portions? Blame the Chef, NY Times, November 27, 2007.
16. See www.mypyramid.gov/steps/getmoving.html.
17. See www.mypyramid.gov/steps/getmoving.html.
18. See www.mypyramid.gov/steps/getmoving.html.
19. See www.starbucks.com.

About The Author

Caroline Larsen is from Springfield, Mo., but has resided in Oklahoma for 12 years. She received her undergraduate degree from Southwestern Oklahoma State University in Weatherford. She received her J.D. from the University of Oklahoma in 2001. She is currently employed as a law clerk for the Honorable Robert E. Bacharach at the  U.S. District Court in the Western District of Oklahoma.

Sentenced to Life
Published 79 OBJ 1129 (May 10, 2008)