A healthy Fitbit

My fitness clients often ask me what gadgets I recommend to help “motivate” them to exercise. From fancy GPS watches that track your pace per mile and calories, to simple interval timers, there are several devices on the market that can help people along their fitness journey.

As a trainer I’m already motivated to exercise daily and don’t rely on the latest technology to get me out the door. However I do have a keen interest in running and fitness devices, and was thrilled when my husband returned from a trip to the States bearing Fitbits, one for each of us. I’d read up on Fitbit recently and was intrigued-it’s a two-inch long pager-like object that fits on your pant pocket or belt that tracks your activity level 24 hours a day. Yes, you wear it while you’re sleeping! Before you ask, it comes with a super comfy wristband that you slide the Fitbit into before you go to sleep.

The Fitbit not only tracks the calories you burn during exercise, it also monitors how many you burn while you’re sleeping using a 3D motion sensor similar to the kind found in the Nintendo Wii. It also logs how much sleep you get and how many times you wake up during the night, calculating your “sleep efficiency”. Its pedometer function keeps track of every step you take during the day, whether you’re vacuuming the house or going for a run. This feature alone could be a great motivator for those that use walking or running as their main exercise, or who those who have been encouraged to log a certain number of steps per day, ie the 10,000 Steps A Day Challenge. The first day I used the Fitbit I surpassed my “goal” of 10,000 steps and actually did over 25,000 by going for a morning run, then a walk with my husband, moving as much as possible during my shift at the gym, then walking with and training a PT client. The following day I didn’t get anywhere near 25000 steps but, after clicking the button on my Fitbit and checking the number of steps I had accumulated, I decided to accompany my husband into the hardware store instead of sitting in the car, just to increase my number of steps.

Another thing that makes the Fitbit motivating for me is that it’s relatively simple to use. After following a short setup process, data from the device is downloaded wirelessly to Mac or PC computers using a USB base station/battery charger. Simply walk within 15 feet from your base station and all your data is updated to a user-friendly website that allows you to manually track your food, activity level, mood, and even blood glucose and blood pressure levels.

My Fitbit webpage view of my daily excercise

After only two days of using the Fitbit I find it super motivating to get out and move, while my husband thinks it’s an interesting bit of technology that keeps track of your habits, both good and bad. We both feel it’s well worth the $99 US price tag.

I’ll post an update after using Fitbit for a week.

Fitbit (www.fitbit.com) is not yet available in Canada, but you can find them at Best Buy stores in the US.

Related links:

PubMed review: Studies on using a pedometer to increase physical activity: http://www.ncbi.nlm.nih.gov/pubmed/18029834

ACSM’s Federal Physical Activity Guidelines: http://www.acsm.org/AM/Template.cfm?Section=About_ACSM&Template=/CM/ContentDisplay.cfm&ContentID=11397

Port Coquitlam, BC’s 10,000 Steps a Day Challenge: http://www.portcoquitlam.ca/Dynamic/Page5509.aspx

First of all, filling up your tank first thing gives your body fuel to start your day right. You wouldn’t drive your car without gas, so why would you start off on an empty stomach? Skipping this important meal can deprive you of energy and nutrients, make you feel irritable and fatigued, reduce your concentration, make you more likely to snack on unhealthy foods, hinder your workouts and leave you feeling drained for the rest of the day. Missing breakfast can even make you gain weight.

Eating a healthy breakfast provides a boost of energy to the brain for mid-morning alertness and performance. You won’t feel irritable and fatigued by 10am and will be able to make it to the next healthy meal or snack without being tempted by the box of donuts on your co-worker’s desk.

Another reason to eat breakfast? You’re less likely to cheat on your diet.  By spacing out your meals and snacks at regular intervals, you’re less likely to overeat, make poor food choices, and end up starving at night and looking for something like ice cream to fill the void. Research confirms that dieters who skip breakfast tend to gain weight over time because they get too hungry during the day and overeat at night. A large study by the National Weight Control Registry (NWCR) showed that eating breakfast had a huge impact on successful weight loss maintenance. By eating regular meals, like breakfast, you stimulate your metabolism and signal your body to start using fuel, rather than storing it. Skipping meals causes your body to burn fewer calories as it stores the fuel for later use.

According to the NWCR, eating breakfast was one of seven habits of successful weight loss maintainers. 78% of the NWCR members who successfully maintained their weight loss ate breakfast daily, which may help curb their hunger and prevent them from overeating later in the day. Of those who ate breakfast, 60% reported they always or usually ate a bowl of cereal. They also reported eating a low fat diet and exercising for 60 min or more each day.

According to another study, eating a healthy breakfast has beneficial effects on appetite, insulin in the blood, and energy metabolism. An 8-year study of 2,059 men and women looked at breakfast habits and risk of developing obesity or insulin resistance syndrome (a precursor to diabetes.) Over the 8 years, white men who ate breakfast daily were 39% less likely to become obese, and 37% less likely to develop insulin resistance to those who didn’t eat breakfast regularly. White women were 55% less likely to become obese and 53% less likely to develop insulin resistance syndrome if they ate breakfast daily. The reductions were adjusted for exercise patterns, smoking alcohol use and demographic data.

In addition to breakfast frequency, the quality of the breakfast was also important. Whole grain breakfast cereals were associated with a reduction in insulin resistance, but refined sugary cereals were not.

And finally, you’re setting a good example for your kids. Children who skip breakfast have less energy and concentration, don’t perform as well in school and are more likely to become overweight as adults.

So what are some good choices for breakfast?

Yogurt and fruit smoothie

A bowl of high fibre, low sugar cereal with milk or soy milk

Oatmeal with skim milk or yogurt and berries

Egg omelette with spinach, tomatoes and red peppers

Leftovers from the night before

Half a whole-wheat bagel or a slice of whole wheat toast with a tbsp of peanut butter and a small banana

If you just can’t eat first thing in the morning, consider bringing cereal, granola bars, fruit, a peanut butter sandwich or leftover pizza to eat when you get to work. This will help curb your cravings for junk food and get you through to lunch.

So eat your breakfast and reap the benefits!

Recipe for Julie’s Awesome Homemade Granola

Ingredients:

6 cups uncooked Rogers Porridge Oats or quick oats

½ cup ground flaxseeds

½ cup unsweetened coconut

1 cup raw pumpkin seeds

1 cup unsliced natural almonds

½ cup chopped pecans

½ cup unsalted sunflower seeds

½ cup honey

½ cup canola oil

1 tsp cinnamon

1 tbsp pure vanilla extract

Dried fruit: a combination of raisins, currants, chopped dates, dried cherries.

Method:

Mix all dry ingredients in a large bowl. In a microwave safe container, mix oil and honey, microwave until heated through, about 1 minute. Stir in vanilla. Add to dry ingredients and mix well. Spread granola on cookie sheets and bake at 325 degrees, stirring often, for approximately 20 minutes or until light golden brown. Don’t overbake!

Remove from oven, add dried fruit. Allow to cool completely, then store in an airtight container for up to 2 weeks.

This granola recipe is lower in fat, sugar and sodium than processed brands, and is very forgiving. You can add and take out ingredients according to your taste! Sprinkle granola on fruit and yogurt, add to other cereals like bran flakes or Cheerios, or eat on its own with milk or soy milk. Enjoy!

References:

Nancy Clark’s Sports Nutrition Guidebook Ch 3

ACSM’s Heath and Fitness Journal: Vol 15 No 2 http://journals.lww.com/acsm-healthfitness/Fulltext/2011/03000/THE_NATIONAL_WEIGHT_CONTROL_REGISTRY__A_Study_of.7.aspx

National Weight Control Registry: A Study of “Successful Losers” http://www.nwcr.ws/Research/default.htm

Pereira MA et al. Reported breakfast habits and incidence of obesity and insulin resistance syndrome: The Cardia Study, Circulation, P35, Feb 25, 2003