Lessons From a Super Bowl Legend

HOW SUPER BOWL CHAMP STEVE ATWATER LOST WEIGHT AFTER RETIRING

By Lindsey Joe
On Super Bowl Sunday we'll partake in the annual tradition of watching the world's best football players run, jump, and smash. We'll marvel at their athleticism, and reflect on how these men push the boundaries of human capabilities. With Buffalo wings and beer in hand, we'll ask ourselves if we could do what they do. For most of us, the answer is no. And that's why we admire them. From the Pop Warner leagues to state-champion high school teams to the most elite college programs, these men were always the best of the best.

It obviously takes the toughest and most athletic men to excel in the NFL. Nicknames like "Monsters of the Midway," the "Crunch Bunch," and the "Legion of Boom" reveal just how tough you must be to play. And with all that smashing and hitting, it's no wonder tough players come and go from the League every season. In fact, there's a running joke that NFL stands for "Not For Long." So how do these men who've spent their lives as paragons of strength deal with their health after they walk off the field for good?

WHAT HAPPENS OFF THE FIELD?

I learned the answer working with one of my clients, Steve Atwater. Steve played most of his career with the Denver Broncos (who are again headed to the Super Bowl). Nicknamed the "Smiling Assassin," he was a feared free safety known for his brutal hits on opponents (here are some of his highlights). Unlike many NFL-ers, however, Steve had a long, fruitful career in the League. He even won the Super Bowl twice. Throughout his 11 seasons, he lived day to day with regimented diets and workouts. This lifestyle ensured he remained at peak physical condition. But when he left the League after the 2000 season, the daily workouts came to an end. Pretty soon he was packing on unwanted pounds, an all-too-common scenario among many former professional athletes.

Steve explains, "When we're playing football, we're working out two or three, four days a week. Then once we finish playing, normally, most people work out some but not nearly as much as they did when they played. And I was in that same boat. I worked out three days a week. But then gradually, you cut back to two days a week, then one day a week, and then sometimes I wouldn't work out any. The more sedentary that I became, it seemed like the more weight that I added on."

The sedentary life isn't surprising. As we all know, football is laden with injuries. No one makes it out unscathed, and Steve didn't go without his fair share of taking hits. In fact, he had to have surgeries on his knee, back, and shoulders. As a result of these medical procedures, Steve, at times, had difficulty getting back into a routine of working out. He even became a persistent procrastinator. He knew the importance of exercising and eating well, but he easily distracted himself from taking action. As it turned out, however, despite his surgeries, his reluctance to get back into a routine of healthy living was a product of his mindset.

Steve is open about this, saying, "Up until I discovered Retrofit, my biggest hurdle was in my mind. I tried to lose weight several times before, and I failed each time. After a while, I began to believe that I didn't have the will power to lose weight, or that I wasn't disciplined enough to lose weight. It started to affect my self-esteem and confidence. I sometimes felt completely out of control when it came to eating. I sometimes didn't recognize the person in the mirror. I had everything available for me to lose weight, except a good plan."

For a Registered Dietitian like me, it's thrilling to work with someone who wants (and is ready) to improve. This is why Steve is so great to work with. Along with me, Steve's Retrofit team of experts includes an Exercise Physiologist and a Behavior Coach. When Steve started Retrofit, we were able to assess his areas of improvement and create a plan that works for his current lifestyle. Retrofit was able to show Steve he didn't need to be as intense as he once was. He simply needed to introduce small changes to his daily routine. And he was more than willing to listen and do what he knew he needed to.

STEVE'S NEW NUTRITION PLAN

Like many of us, Steve enjoys food. But Steve is a little different. There was a time when he could eat whatever he wanted, and within a few hours on any given Sunday, he'd burn off every calorie. However, with his playing days behind him, his attitude toward food had to change, especially if he was to lose weight successfully.

Steve stands at 6'4", and at the height of his career, he weighed around 220 pounds. After he retired, his weight shot to nearly 280 pounds. His eating habits became erratic. He says, "I knew I had a problem, especially when it came to large, multiple servings. I couldn't resist. I knew I needed more discipline." But he also found himself skipping lunch up to five times a week, leading him to indulge on potato chips, popcorn, and sugary fruit snacks. Whether it was intentional or a product of his busy schedule, skipping meals was an unwanted habit working against Steve and his health.

So with regard to his food choices, I recommended the following:

Log food daily
Steve was diligent about this right from the start. Food logging was critical to helping him bring more awareness to his eating habits. With this data, we were able to identify certain patterns that were working against his weight loss efforts. For example, he was skipping 83% of his meals, particularly lunch.

Enjoy regular meals throughout the day
By making it a priority to fuel up mid-day, Steve was able to avoid constant snacking later on, which was initially working against his weight loss efforts.

Serve more balanced meals according to "50/25/25"
I encouraged Steve to start eating a more balanced plate - 50% produce, 25% lean protein, and 25% whole grains. Once Steve found the right routine for his meals and snacks, we were able to have more discussions around his food choices and portions. I helped Steve make healthier tweaks to foods he already enjoyed. For example, I suggested he go for the "Make It Lite" option at California Tortilla, a favorite restaurant of his. This small decision nearly halved the calories from his original choice. With little decisions like this, not only was he eating more balanced to feel full and satisfied, he was allowing himself to enjoy in moderation the things he already loved.

STEVE'S NEW OUTLOOK

The biggest challenge we came across while working with Steve was his mindset. He's a very driven man with many impressive achievements. After all, how many of us can show off two Super Bowl rings, let alone one? Clearly, he's a man who demands nothing less than perfection. But the truth is, if you're not competing at NFL levels, it's okay to take it slow. Progress takes time. In the beginning we would give Steve a lot of feedback around making progress even though he sought perfection. The main thing we had to get him to do was:

Lose the all-or-nothing mentality
With continued encouragement from his whole team of experts, Steve began to find that even the smallest of adjustments were, in fact, working in his favor. As he embraced this idea of gradual improvement, he began to see results on the scale. This really gave him reassurance and confidence in the healthy choices he started making for himself.

STEVE TODAY

To date, Steve has lost 21 pounds in 32 weeks. This change clearly didn't happen overnight, but neither did anything else he achieved in his life. The little changes Steve adopted in his daily routine are now instinctive. And he and I are confident that he has the know-how to keep the unwanted weight off for the rest of his life.

But don't just take my word for it. Steve sums up his Retrofit experience best: "It didn't seem like I had done anything major. It just seemed like I was just doing the same thing but making small adjustments along the way. My wife, she would tell me, 'You eat so much differently now. You eat so much healthier.' It didn't really feel like dieting because I just made small adjustments."

Lindsey Joe Registered Dietitian, Wellness Expert, & Ambassador Program Coordinator

Lindsey holds a Bachelor's degree in Human Ecology, and she’s received a Certificate of Training in Adult Weight Management from the Academy of Nutrition and Dietetics. She has previous experience in both medical and surgical weight loss programs. She wholeheartedly encourages the Retrofit way of healthy living. Lindsey has a passion for all things food and fitness. You can probably find her sipping a cup of joe and sharing her latest food and fitness finds on the interwebs.

Discover how Steve Atwater is losing weight.

Heat Up Your Super Bowl with These 3 Mouth-Watering Recipes from NYC Nutritionist!

Super Bowl XLVIII 

Healthy and Innovative Recipes to Fire Up Your Super Bowl Party

http://francicohen.com

This year the Super Bowl is taking place for the first time in the cold weather climate of New Jersey's MetLife stadium. Whether you plan on participating in activities on Manhattan's "Super Bowl Boulevard" or watching out of the comfort of your home, a warm meal is the kicker to your Super Bowl experience. New York City's FranciCohen is a certified nutritionist, personal trainer, and exercise physiologist who has created three exciting and mouth-watering recipes for your Super Bowl spread. 

1. Black N' White Spaghetti & Meatball Swirls:

Ingredients: 

-1/2 pound extra lean chopped meat

-1/2 pound ground turkey 

-1.5 large organic eggs

-3 tablespoons whole grain bread crumbs

- salt and pepper to taste

- canola oil

-1 bag organic black bean spaghetti

-1 box artichoke spaghetti

-  Fun skewers or long toothpicks

-  48 oz. Jarred marinara sauce

Directions:

1.     Take you chopped meat and ground turkey and mix together in a large bowl. Then, add in eggs, bread crumbs, and salt and pepper and mix with hands until well incorporated.

2.     In a frying pan, heat a thin layer of canola oil on medium for 3-4 minutes. Then add meatballs, 1 by 1, making sure not to overcrowd the pan.

3.     Once the meatballs are lightly browned on both sides, add marinara sauce. Then turn the heat up, cover and bring to a boil.

4.     Reduce heat and summer for 10-15 minutes until meatballs are fully cooked.

5.     For the pasta, cook both spaghettis as instructed on package 

6.     On a serving plate, alternate swirled bundles (swirl with a fork) of black bean spaghetti and artichoke spaghetti. Spoon sauce over each and top with a single meatball.

7.     Secure meatball and pasta bundle in place with skewer or toothpick

2. Mini Mac N' Cheese Popovers:

Ingredients: 

-1 box elbow noodles

-3 tablespoons butter

-2 tablespoons flour

-4 cups skim milk

-1 cup low fat Muenster cheese

- 8 American cheese slices

-1/2 cup part-skim cheddar cheese

-1/2 panko flakes (Japanese bread crumbs)

-Pam cooking spray

-Mini muffin trays

Directions:

Pre heat oven to 375º.Start by melting the butter in a saucepan on medium heat. Then, whisk is flour to form a rue and gradually whisk in the skim milk. Bring to a boil.Reduce heat and add Muenster, American, and cheddar cheeses and then turn off the stove on cheese sauce.For the pasta, cook noodles as directed on box (al dente is best).After draining the noodles, return them to the pot and pour cheese sauce over pasta. Mix well.Take the Mac n cheese mixture and spoon it into greased muffin tray.Top each mini Mac n cheese with some panko flakes
8.     Place tray in the oven and bake until cheese mixture sets and tips of each popover is brown and toasty (Approx. 10-15 min).

3.  Super Quinoa Sliders:

Ingredients:

-  1 cup uncooked red quinoa, rinsed

-  2 cups low sodium vegetable broth

- 1 cup canned chickpeas, rinsed

- 1/2 cup grated mozzarella cheese

- 1/3 cup panko bread crumbs

- 1/2 cup sweet potatoes, diced very small 

- 3 scallions, finely sliced

- 1 tsp freshly crushed garlic

-  2 large eggs

-  Salt and pepper to taste

- 3 tablespoons olive oil

- 12 multigrain slider buns 

- 2 avocados, sliced

- Spicy mayonnaise 

Directions:

1.     Start by cooking the quinoa as directed on package, substituting vegetable broth instead of water.
2.     Meanwhile, in a saucepan sauté scallions 3-4 minutes until lightly brown and translucent then add in garlic.
3.     Add sweet potato and sauté a few minutes more, until potatoes are tender
4.     Lastly, add chick peas and cheese and remove from stove
5.     Mash the mixture together leaving it slightly chunky. Then add the drained quinoa and breadcrumbs to mixture. Finally, add eggs, salt and pepper and mix well.
6.     In a frying pan, heat olive oil over medium heat.
7.     Form 3" patties out of mixture with your hands and place into frying pan. Cook patties 3-4 minutes on each side until crispy and lightly browned 
8.     Serve on multigrain bun with lettuce, tomato, a few slices of avocado and a drizzle of spicy mayo!

*Note: For a healthier version, wrap the sliders in iceberg lettuce! 

Understanding Adolescent Brain Development

The Owner's Manual For Driving Your Adolescent Brain
by Dr. JoAnn Deak and Dr. Terrence Deak

Illustrations by Freya Harrison

In The Owner's Manual for Driving Your Adolescent Brain (Little Pickle Press, November 2013) renowned educator and psychologist Dr. JoAnn Deak and neuroscience expert Dr. Terrence Deak offer an easy understanding of brain function in a fun and engaging format for young teens, parents, and educators.

New research shows how the adolescent's brain develops

"Scientists previously thought most major brain development occurred in the first decade or 'the formative years,'" says Dr. JoAnn Deak. "But new research shows some parts of the brain become fully robust in adolescence. Simply put, if you use individual parts of your brain during their developmentally critical periods, then they will be stronger and more effective as an adult."

The Owner's Manual for Driving Your Adolescent Brain is the exciting follow-up to Your Fantastic Elastic Brain, the innovative children's picture book for kids from five to nine. The new book targets adolescents from ten to fourteen and emphasizes what neuroscientists call the "plasticity" of the brain into early adulthood.
"I've found that if adolescents understand how flexible their brains are, they're willing to study subjects and take on challenges they may otherwise avoid," she says.

Author Dr. JoAnn Deak has been at the forefront of training educators interested in brain function. The National Association of Independent Schools and the American Montessori Society have heralded Dr. JoAnn Deak's ability to demystify child development, learning, identify formation, and brain research.

Dr. JoAnn Deak's nephew, Dr. Terrence Deak, is the co-author of the second book in the Brain series. Dr. Terrence Deak runs a highly active laboratory of behavioral neuroscience as an associate professor in the Psychology Department at Binghamton University (SUNY).

"I was delighted when my aunt asked me to help her with The Owner's Manual for Driving Your Adolescent Brain. It's a unique experience working alongside a family member with mutual intellectual pursuits," Dr. Terrence Deak says. "I see this book as a way to get adolescents and parents to begin conceptualizing life experiences in terms of basic neural functions. The earlier that understanding begins, the greater the opportunity for learning down the road."

JoAnn Deak, Ph.D. has spent more than thirty years as an educator and psychologist helping children develop into confident and competent adults. For the last fifteen years, she has helped adults, parents, and teachers understand and appreciate their role in childhood brain development. Today, Dr. JoAnn Deak consults with organizations and schools throughout the world. 

Terrence Deak, Ph.D. joined the faculty at Binghamton University in 2001, where he teaches both undergraduate and graduate courses in psychology and neuroscience. His laboratory research focuses on stress responsive systems and neural-immune interactions across the lifespan, with an emerging emphasis on alcohol effects on brain development, and has been funded through the National Institute of Health, National Science Foundation, and several private foundations over the past decade.

Little Pickle Press is a 21st century publisher of children's media, dedicated to helping parents and educators cultivate conscious, responsible little people by stimulating explorations of the meaningful topics of their generation through a variety of media, technologies, and techniques. Little Pickle Press was named among the "Best for the World" B Corporations and awarded Independent Publisher of the Year by ForeWord Reviews. 

The Owner's Manual for Driving Your Adolescent Brain (Little Pickle Press, November 2013) is available at www.amazon.com, www.barnesandnoble.com, and bookstores nationwide.

POVERTY TOPS LIST OF KIDS' HEALTH ISSUES

KidsHealth's^® Annual List Highlights Top Issues Affecting the Health of Children Worldwide

Wilmington, DE, December 12, 2013 — Can you imagine living on less than $2.50 a day? It doesn't seem possible, yet that's the reality for almost half the world's population. The effects of living in poverty are particularly dangerous to children.
KidsHealth.org, the #1 website devoted to children's health and development, puts poverty first on its list of the 5 critical issues affecting the world's children. As they do each year, the physicians and editors at KidsHealth sifted through health issues affecting children and families to choose the most critical childhood concerns.
"Huge progress has been made in so many critical areas involving children's health. Yet there is still important work to be done that doesn't involve expensive new drugs or surgical procedures," Neil Izenberg, MD, Founder and Editor-in-Chief of KidsHealth, says. "Instead, it's about the basics that most of us take for granted. We have identified 5 issues that desperately need the world's attention – and suggested some ways that families can help."
Of course, other important issues affect children's health, but in the midst of many, these are notable:

5 Critical Global Issues Affecting Children:

1. Poverty: Almost half the world's population lives in poverty. And 1.4 billion people live in extreme poverty, earning less than $1.25 a day. In developing countries, poverty means starvation, disease, squalid living conditions, unclean water and poor sanitation, limited or no access to education and medical care, and high crime rates. And it's children who suffer the most – according to UNICEF, 22,000 children die each day because of poverty-related causes. Almost 30% of all children in developing countries are thought to be underweight or have stunted growth. This perpetuates the cycle of poverty, as these kids are less likely later to be able to earn a living wage to support themselves and their families.
    
2. Clean Water: In most parts of the world, we take clean running water for granted. So it's shocking to learn that 780 million people lack clean water and 2.5 million people don't have access to a toilet. UNICEF reports that more than 5,000 children under age 5 die each day because of diarrheal diseases, often contracted through contaminated drinking water or no access to sanitation facilities, like bathrooms with flushable toilets. In developing countries, the task of collecting water usually falls to women and children, and means hours-long walks from the home to collect the water several times a day. This burden means the adults are not working at a paying job and the kids are not in school. Yet it could be an easy problem to fix. The World Health Organization estimates that it would cost $11.3 billion per year for global clean water and sanitation – in comparison, Americans spend about $450 billion each year to celebrate Christmas.
    
3. Education for Girls: While primary school enrollment in developing countries has risen to 90%, worldwide, 57 million children are not enrolled in school. The link to poverty is clear: Girls who receive little or no education face limited job prospects, putting them at an increased risk of trafficking and sexual exploitation. They're also more likely than educated girls to contract HIV/AIDS. Educated girls are better able to find good jobs, keeping themselves and, later, their own children out of poverty.
    
4. Wiping Out Polio: Since the polio vaccine was introduced in 1955, worldwide cases plummeted and the disease was declared eliminated in the Unites States in 1979. Global immunization was so successful that polio was poised to join smallpox as the only infectious diseases to have been eradicated. But in three countries — Afghanistan, Nigeria, and Pakistan — polio has never been wiped out, and cases of polio have been reported in Syria. Polio in faraway countries might not seem like a global concern. But as long as polio is present anywhere, outbreaks are still a risk. In fact, health experts warn that Syrian refugees could unwittingly carry the virus to parts of Europe. Until the disease is finally wiped out, it is a threat to all.
    
5. Infant Mortality: The joy of giving birth is usually accompanied by a sense of wonder while watching a tiny, fragile creature take those first breaths. Luckily, for most new mothers, skilled medical attendants are on hand to make sure that all goes well during and just after delivery. Yet each year almost 3 million babies die within the first month of life, mostly in low- and middle-income countries where nearly half of all mothers and newborns do not have medical care. Many of these deaths can be prevented through simple, affordable interventions that can be used in home births.

KidsHealth has compiled a list of organizations that are working to fight these global issues. For families who want to help, we recommend these organizations:

• UNICEF (The United Nations Children's Fund): As little as 50 cents a day can make a big difference, and there are many volunteer opportunities. Remember trick-or-treating for UNICEF? That Kids Helping Kids campaign continues today.
   
• BRAC: The focus is on giving loans for enterprises that can pull some of the world's poorest families out of poverty (for instance, raising chickens for eggs and meat). Besides lending the money, BRAC provides training and support to its borrowers.
   
• Water.org: This nonprofit organization (whose motto is "Safe water & the dignity of a toilet for all, in our lifetime.") has brought clean-water solutions to communities in Africa, South Asia, and Central America.
   
• Global Education Fund: This group works to educate all kids. Families can donate, spread the word, start a fundraiser, host an event, and much more.
   
• End Polio Now: Rotary International, UNICEF, the World Health Organization (WHO), the Centers for Disease Control and Prevention (CDC), and the Bill & Melinda Gates Foundation are at the forefront the Global Polio Eradication Initiative.
   
• Every Beat Matters: Save the Children's newborn and child survival campaign works to make basic lifesaving health care available to children in the world's poorest countries by training and supporting frontline health workers.

To read more about our 2014 Global Kids' Health Issues and other organizations that welcome donations and help, visit:
http://kidshealth.org/parent/positive/-issues2014/global-issues-poverty.html

   
About KidsHealth^®
KidsHealth.org is the #1 site devoted to children's health and development in English and Spanish. Each year, over 250 million parents, kids, and teens turn to KidsHealth.org for expert answers, making it the Web's most-accessed site on children's health. KidsHealth.org has been honored as one of the 30 Best Websites by U.S. News & World Report, one of the 50 Coolest Websites by TIME magazine, and the Best Family Health Site "For Moms" by Good Housekeeping. KidsHealth also creates KidsHealth in the Classroom, a free website for educators featuring standards-based health curricula, activities, and handouts. KidsHealth comes from Nemours, one of the nation's largest nonprofit pediatric health systems and a founding member of the Partnership for a Healthier America, a partner to First Lady Michelle Obama's Let's Move! campaign that mobilizes the nation to eliminate childhood obesity within a generation. For more information about KidsHealth, please visit KidsHealth.org.