Fatherhood is pretending the present you love most
is soap-on-a-rope.
Bill Cosby
Tips for a Happy, Healthy Father's Day
By Steve Edwards
There's nothing Dad likes better on his big day than to hang out with his loved ones and ignore the stresses of bringin' home the bacon. Unfortunately, de-stressing often includes eating all the bacon he's been slaving to bring home. The typical American ritual involves something along the lines of Dad parking in his favorite recliner to catch the quadruple-header whilst the fam supplies a never-ending buffet of bad food and beer. A really good day has more friends showing up, with more food, and even more beer.
The upside is that this odd ritual makes Dad happy. The downside is that it creates habits and desires that will ensure a lot fewer Father's Days to come. Let's take a look at our most ingrained ideas about Dad's big day and how we might turn them into something sustainable.
Breakfast in bed
There seems to be only one time and place that could have created the idea that opening your eyes to a mound of food would be pleasurable: Rome. Only a culture trying to forcibly push the limits of decadence could embrace such foolishness. Sure, the idea of waking up to your favorite foods sounds nice, but c'mon! Your body's engine is in full rest mode. It's not hungry. And even if the food tastes great, your dad stuffing himself with an all-you-can-eat trucker's breakfast isn't going to help him begin his day. More than likely, it'll render him into a comatose state where just walking to the recliner will feel like an accomplishment. "Someone get me a beer. The pre-game show's about to start."
Hey, wait a minute. Isn't there a better option?
Dad will be just as happy with a taste of his favorite breakfast. We tend to equate bulk with love in our culture—surely the result of someone's clever marketing scheme—but piling a plate with five pounds of bacon, eggs, and gravy will instantly change Dad's mind-set from pleasure to challenge. He's going to feel the need to show off and eat the entire thing, even if a cup of joe and a piece of toast were all he really wanted.
Today's a day for rewards. If Dad likes bacon more than his usual high-fiber cereal, he's earned an indulgence. Just tone it down to a piece or two. You've got a big day ahead.
Plan your own quadruple-header
Dad doesn't really want to watch ALL of those games. Back to back (to back) games are usually the result of pure laziness, or perhaps the result of eating a 4,000-calorie breakfast. The best game of the day is probably slated for prime time to ensure the biggest audience. That's the game Dad probably really wants to watch. With this in mind, you've got an entire day to plan.
What to do is completely a matter of personality but what not to do isn't. There is one activity Dad doesn't want to do today: yard work. Free Dad of his chores by getting them done for him. Do it yourself, assign it to the kids, or hire a gardener. Dad might even stay glued to the couch, because if he steps outside he'll feel guilty seeing an overgrown lawn. With a clear conscience, he'll now be free to move about the yard.
Hey, wait a minute. What do we do now?
If Dad is watching sports, it's likely that he engaged in them at some point. Ask yourself what he likes but hasn't done lately, or what has he talked about wanting to do down the road when he has the time.
Golf. As long as you don't rent a cart, playing 18 holes burns a lot of calories. If Dad's a golfer, he's probably talked about a course he's always wanted to play but can't afford or doesn't plan ahead for long enough to get a tee time. Book him a round on his favorite course.
- Mountain biking. These days it's pretty easy to rent bikes and riding can be a hoot even if it's not something you regularly engage in. Not only does trail riding burn a lot of calories, it raises your adrenaline levels, which can be the perfect Father's Day gift.
Rock climbing. If Dad's an adrenaline kind of guy who's more into strength than speed, perhaps opt for the local climbing gym or, even better, a day outside on the rocks with a guide. Climbing is a great workout that can be perfect for those who suffer from the standard set of chronic sports injuries. Because it's slow, and you're on a rope when you fall, it's very low impact—at least for beginners. It's the kind of "rad" sport that won't leave him groping for the couch with a bag of ice when he's done.
- Soccer. One of the reasons this is the world's most popular sport is because you can play it anywhere. All you need is a ball and a couple of people—actually, you don't even need a ball as anything you can kick can be used as a substitute. The field, number of players, goals, and rules can all be altered to fit the situation. The end results will have you running, kicking, and chasing each other at top speed. Whew!
- Frisbee sports. Both ultimate and golf Frisbee are great for getting the family involved. Ultimate Frisbee is basically soccer using a Frisbee so, as you might imagine, it's a fantastic workout even if you don't know how to play. Frisbee golf is like, well, golf except that it's free and you don't need clubs. You just throw the Frisbee down the course and hit whatever you designate as the hole. While it's popular in some places (many housing complexes have courses), chances are you'll need to make your own course. You can use a park, a field, your street, or—because Frisbees don't break things—almost anything for the course. Map one out ahead of time and provide Dad his scorecard with breakfast.
Baseball/football/basketball. The American big three are a bit harder to play on a whim and, these days, it's harder to head down to the park and find a good pickup game that allows outsiders. If Dad pines for the bygone days of team sports, see if you can gather a group of his friends who feel similarly and arrange a game ahead of time. It'll be great exercise and, when it's over, you're ready for a Father's Day soiree.
- Indoor workout. You can't always count on the weather to cooperate but that's no excuse to remain on the couch. Plan B should always include an indoor option and, of course, we've got plenty of suggestions on what to do. Power 90® or P90X®, or any fitness program we offer, is the most time-efficient way to ensure that dad has plenty of future Father's Days to come.
The BBQ
No Father's Day in the U.S. of A. would be complete without a BBQ. After all, Father's Day happens on the cusp of summer during one of the longest days of the year. It'll be warm, light until 9, and the kids won't have school the next day. It's the perfect setting for a party, and after a light breakfast and a day of activity, Dad's bound to be hungry.
Hey, wait a minute. How can a BBQ be healthy?
- Grill some veggies. "Um," you're probably thinking, "there are a few things you don't understand about Dad. He doesn't want veggies. He wants meat." Yeah, yeah, like the Jack in the Box ads tell us, men like meat. We'll get to that in a second but first, consider throwing some veggies on the 'cue. Grilled peppers, onions, and, of course, corn feel and taste different than they do inside the house. They feel more . . . that's right . . . manly. They're hearty and crunchy and make you feel like you're eating something with substance. Give it a shot. Blacken 'em up a bit and he may not even know they're veggies.
Meat. Now we're talkin'. Dad wants meat and lots of it. Unfortunately, the standard BBQ fare consists of hot dogs, hamburgers, ribs, and brats. These are pretty much the bottom rung of the carnivore ladder. All, except very lean hamburger meat, are loaded with saturated fat. Most have additives. Even the leanest hamburger meat has mystery ingredients, as ground beef (turkey and chicken, too) is pretty much the dregs of what's left in the slaughterhouse.
Stick to whole cuts of meat. After all, dad would surely rather have a steak than a hamburger. Any whole cut of meat—chicken, turkey, pork, or fish—is a far better option than ground up or processed meat. Some cuts are fatty but you can, at least, see what you're getting and avoid it. (Click here for 11 Tips for Cooking Out Without Pigging Out.)
BBQ sauce. While many people prefer grilled meats and veggies au naturel, BBQ sauce is an American icon. Not all of these are created equal, or even anywhere close to it. Most are terrible for you but it's becoming easier to find healthy options. Make sure you read the label. Offending ingredients to avoid are high fructose corn syrup, too much of any sugar, trans fats, artificial sweeteners, and ingredients that you can't pronounce.
- Chips and dip. How do chips and salsa grab ya? It's not just for Mexican food anymore. Chips are bad enough. Dipping them into some sort of sour cream-based concoction should be avoided at all costs. While you may find some healthy dip options if you scrutinize labels, most salsas are downright healthy. And if you opt for baked chips, it's all the better.
Salad, ah-hem! When it comes to Father's Day, the salad is often left behind. When it does show up, however, it's often worse than no salad at all. The BBQ standbys of potato or macaroni salad are generally mayonnaise-laden gut bombs that do more harm than anything on the menu. Other "creative" options, such as ambrosias, are even worse.
So here's the salad rule. Salad should be green—even at a BBQ. If it's not, it's just some kind of side dish. Those assorted creamy, fatty items should be forever axed from the menu. For one, when was the last time you went to a BBQ where everyone was extolling the merits of the ambrosia? If you did, it certainly wasn't Dad. (Click here for some delicious ways to spruce up your salad.)
Beer
Ah, beer, arguably Dad's favorite ingredient at any BBQ, and perhaps any event. So much so it's likely that Milwaukee's holy water could claim the creation of the entire BBQ culture. Since Dad's probably going to toss back a couple, let's take a closer look at beer.
The main problem with beer is the calories, half of which come from alcohol. Alcohol impairs our ability to function and is dangerous to our health when consumed in large quantities. There are some pluses and many minuses to chronic alcohol consumption, but that's not our concern in this article. This is Dad's day and you can let him drink; just don't let him drive.
Keeping the calories under control is another matter. An average beer has around 200 calories—a light beer about half of that. This sounds like light beer is better except that light beers also taste light and, thus, often go down like water, making it harder to elicit restraint. It's probably best to choose a beer that has enough bulk so that you don't want to finish one every few minutes.
Ingredients are another matter. Since U.S. labeling requirements are not applicable to beer, you have to do some digging to find out what's in American beer. Locations with more beer history, like Germany, have laws that require beer to contain nothing but water, barley, and hops. Large U.S. manufacturers—the kinds that can sell beer for 9 bucks a case—use cheaper ingredients like rice. Some beers even contain the ubiquitous high fructose corn syrup. Chances are that the cheaper the beer, the lower the quality of the ingredients.
America is also home to many microbrew companies that stick to European standards and love to tell you what's in their beer. Essentially this means the smaller the brewing company, the healthier the beer. Microbrews cost more but, since they are more filling, you tend to drink less, which can offset their cost. And since they're healthier as well, the best option is probably to procure Dad's beer from the local microbrewery.
Hey, wait a minute. Isn't there a game on?
Way to go, Dad! You've earned it. Kick back in the recliner, relax, and enjoy the game.
Check out our Fitness Advisor's responses to your comments in Steve Edwards' Mailbag on the Message Boards. If you'd like to receive Steve Edwards' Mailbag by email, click here to subscribe to Steve's Health and Fitness Newsletter. And if you'd like to know more about Steve's views on fitness, nutrition, and outdoor sports, read his blog, The Straight Dope.
If you'd like to ask a question or comment on this newsletter article, just email us at mailbag@beachbody.com.
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5 Needed Weight Loss Gadgets
By Jordana Haspel
I once worked in an office with very, very slow computers. While I sat at my desk all day, feeling my behind spread by the minute, I had a brilliant idea of a gadget that would solve both problems. And what better time to reveal my magic, high-tech solution than Father's Day? In fact, I've got five weight loss gadgets I wish they'd invent—and make work (the hard part).
1. The bike PC. The doodad that started this all in my mind. What if, instead of sitting still at your desk, you could ride a stationary bike? In my world, not only would peddling this bike burn calories, but it would also help power your computer. Tired of that sluggish Internet connection? Just peddle faster and see your computer speed up. You'd watch your waist shrink while your productivity grew.
This isn't just a pipe dream. At the Mayo Clinic in Rochester, Minn., one researcher has already tested a "walk and work" desk—a desk positioned on a treadmill. According to the study, obese people using this desk for a few hours a day could lose as many as 66 pounds a year. The desk has adjustable arms that hold the computer, keyboard, and mouse, so you can easily position it over the treadmill. Now they just have to figure out a way to connect the desk to the computer's processor and I'm in business.
2. Instant calorie counter. Another idea in its infancy. There are already services that connect you directly to nutritionists. You photograph your food, then email the photo for a consultation on the meal's contents. But this is way too slow for the Internet age, plus it's very expensive. And using one of those nutrition calculators to key in the type of food you have only works if you also know the precise portion or weight of each food. What we really need is a gadget that will scan the actual food on your plate and tell you the calorie count and nutrition information right away. That way you won't have to wait for the nutritionist to get back to you, or pay a hefty fee for the service.
3. Shrinking specs. Having trouble controlling your cravings? These eyeglasses help reduce your appetite. Companies are already trying to market such a product, with colored lenses that supposedly send an image to your retina and suppress your appetite, but so far, there's no evidence that they actually work. Wouldn't it be great if they did?
4. Crunching clothing. You've probably seen commercials for those belts that use electricity to stimulate your ab muscles—exercising them without you having to move. Again, the problem is they don't work. The government has actually taken some off of the market because of their weight loss claims. While they have some legitimate effectiveness in physical therapy, they don't help weight loss and can even be dangerous if used incorrectly.
If they could make a version that works, however, I think they should build it into clothing. That way you can work out and look fashionable at the same time. Thigh-shrinking Capris, waist-trimming skirts, and arm-toning tees would fly off the shelves. You've never looked so good in your Prada.
5. T Transporter. The mother of all inventions—a transporter beam that brings Shaun T, creator of Hip Hop Abs™, straight to your living room for a one-on-one workout. He's even better in person than on his videos (where he's really, really good). But no slacking—if you don't Tilt, Tuck & Tighten enough he'll make sure you pump it up! A variation on this gadget is the Teigh Transporter, which brings Yoga Booty Ballet® co-creator Teigh McDonough to your door for some booty-shakin' action.
One day, these gadgets will exist and make weight loss a snap. The sad truth, however, is that until technology catches up with our dreams, there's no substitute for a sensible diet and P90X. So go Push Play!
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Test Your BBQ IQ!
By Joe WilkesTrue or False?
FALSE: If you can hold your hand over the charcoal for ten seconds, your grill is ready for cooking. After ten seconds, your hand may be ready for the burn unit. Actually, if you can hold your hand above the coals for three seconds, the grill should be ready for cooking. If the grill is hotter than that, you run the risk of your food being burned on the outside and raw on the inside. A common misconception is that searing meat over a hot flame seals in the juices. In fact, cooking meat more slowly over lower heat produces juicier results.
- TRUE: Julius Caesar introduced pork sausages to Rome. Around 48 BC, Julius Caesar returned from Gaul, bringing the latest in sausage-making technology with him. While the early French may have been responsible for inventing the sausage, many would argue the Italians perfected it.
FALSE: Hot dogs are the most popular grill item. Actually, hamburgers are number one. Hot dogs come in at a lowly number four, according to the Hearth, Patio, and Barbecue Association. Steak is number two and chicken clucks in at number three.
- FALSE: Barbecuing and grilling mean the same thing. Americans, especially northerners, often use these terms interchangeably. But anyone who's had real 'cue from the Southern U.S. knows that barbecue is something totally different. Grilling means cooking quickly over high heat. Barbecued meat is cooked or smoked for hours until the juicy meat practically melts in your mouth. And true barbecue artists don't rely on sugary sauces to mask the flavor of the meat. Most purists prefer a good dry rub of peppers and spices for the best barbecue—and it's healthier, too!
FALSE: Drumsticks (for drums, not from chicken) are made from mesquite wood. Drumsticks are actually made from hickory wood, which is also the most popular hardwood for smoking in barbecue cuisine, according to the Hearth, Patio, and Barbecue Association. Mesquite is the runner-up, though as far as we can tell, it has no musical applications.
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