Renegade Writer Q&A: Tom Weede
Can you tell us a little about your new book, The Entrepreneur Diet?
It’s a health and fitness book aimed at business owners. The premise is that staying in shape — exercising, eating well and paying attention to your health — is just as important for your success as other aspects of your business life. Because entrepreneurs are chronically short on time, the workouts are simple and the meals are very real-world — including healthy fast-food and restaurant options. Also, one of the things that I tried hard to do with the book was not simply give a diet and exercise plan, because so often fad diets fail. Instead, I give tools that will help you take charge of the change process so that you can instill lasting, healthy habits.
What health challenges do freelancers face?
A big one is stress. Deadlines, bookkeeping, querying, employees if you have them; it’s a lot to take on. Exercise is a great stress reliever, and also taking frequent breaks and doing a few minutes of deep breathing on a daily basis can help.
Also, overcoming your own reluctance to carve out yet another slice of your day is a major obstacle for many people. Most of the entrepreneurs I interviewed for the book owned solo concerns or small companies, and so they were the “face” of the business. That’s true for so many small business owners and freelancers — if you miss an hour from work, the business shuts down and no one is there to answer the phone or e-mail. And when you do have some free time, spending it with family and friends has a high priority. So you really have to convince yourself that taking time out to go for a walk or head to the gym is really worth it — and for a lot of reasons, it is.
And for freelancers working from home, the challenge is even greater. You’re just a few steps from the refrigerator and cupboard all day long. If you have unhealthy food around, it’s so easy to grab. For me, the constant availability of food is one of the hardest things about trying to stay on a healthy track. That’s why it’s important not to buy those “temptation” items — if they’re not around, you can’t eat them.
You mention in your book that people who exercise tend to me more productive and successful at work. Why is that?
One of the entrepreneurs I interviewed for the book said that she got most of her business ideas while hiking. Exercise frees up the creative side of the mind because somehow it tends to quiet the analytical, and often self-critical, side of our thinking. In one study I came across, people who participated in an aerobic workout or aerobic dance significantly boosted their creativity compared to when they simply watched a video. Other research has found that exercise benefits the hippocampus, which is a part of the brain that is a key to memory and learning.
Physical activity also allows you to do something positive for yourself every day — no matter what kind of day you’ve had business-wise. That’s mentally gratifying and very powerful, and I think helps put the business in perspective. Another aspect is that a regular workout routine helps build self-confidence and a solid habit of persistence. One of the entrepreneurs in the book explained that he takes the mental toughness he gains from his training and applies it to his business pursuits.
And if you work out with other people, this gives you a sounding board and a social outlet. Entrepreneurs, and especially freelancers, can become isolated in their business. But if you have others to bounce ideas off of — people who may be in your running group, let’s say — it’s helpful.
What are the three most important things that freelancers can do to stay healthy?
Exercise will bring all sorts of benefits — heart health, reduced weight, improved mood. If you’re just starting, begin slowly. Go out for a five- or 10-minute walk around the block. If you overdo things early, you’ll burn out and chances are you won’t stay with it. Over time, build up to about 30 minutes of walking three or four days a week. If you eventually want to do more, or start to jog, great. But keep your goals modest at first. If you don’t like walking or running, then try swimming, dancing, cycling — anything to get your heart rate up for an extended time, several times a week. Add some type of resistance exercise; this can be lifting dumbbells or doing bodyweight exercises like push ups or squats in your living room when you take a break from work. It doesn’t have to be much, just two or three days a week. Again, start slowly.
Next, pay attention to your mental well-being. Chronic stress can lead to elevated levels of cortisol, possibly increasing your appetite and leading to depression, heart disease and other problems. One statistic I found indicated that almost two-thirds of the ailments doctors see in their offices result from stress. So take breaks often during the day. Try doing some yoga movements, deep breathing or meditation. And take time out to spend with family and friends and enjoy what’s really important in life.
Lastly, know what your “numbers” are — things like blood pressure, cholesterol, body mass index. If you need to get them under control, talk to your health care provider about what you can do. And ask them about what health screenings may be appropriate for you, which can depend on things like age, family history and ethnicity. So many conditions are preventable through screenings and lifestyle changes that it makes sense to practice preventive medicine.
We freelance writers tend to be working all the time, whether we’re marketing, interviewing, brainstorming, doing administrative work, or actually, y’know — writing. Do you have healthy eating suggestions for freelancers who are strapped for time?
Have an arsenal of smaller meals and snacks that you can make quickly. For snacks try to include a mix of carbohydrates, protein, and a little bit of healthy fats — like a sliced apple with one tablespoon of peanut butter or whole-wheat crackers with canned salmon or tuna. Energy bars and ready-to-drink shakes, which are pre-mixed drinks containing protein and carbohydrates, are another option. Keep a bar in your car for those times when you’re running low on energy — but be careful not to overdo it, because they can be high in calories. Larabars are one of my favorites because they’re all-natural.
For meals, aim to have half the plate contain vegetables or fruit, and the other half split between a protein source like lean chicken or fish and slower-digesting starches, such as whole wheat pasta. I wouldn’t make a habit of frozen meals — they can be very high in sodium, for example — but they can get you through those times when deadlines have you time crunched. And they do have the advantage of controlling your portion size, something that can help with weight control.
I also wouldn’t eat fast food regularly, but again it can help in a pinch. Do a little bit of research so you’ll know what to order when you go. Just about all chain restaurants and fast food places have their menus and nutrition information online. This can make a big difference — a Jack in the Box Bacon Ultimate Cheeseburger has about 1,000 calories, whereas their Chicken Caesar Salad with reduced-fat dressing is about 270 calories.
No matter how busy you are, don’t get so wrapped up in your work that you neglect to eat, feel starved, and then gorge on a big meal. Skipping meals is almost a guaranty that you’re going to gain weight. It’s better to eat five or six smaller meals or snacks throughout the day, rather than two or three large meals.
How can busy freelancers find time for exercise?
The first thing you have to do is make a commitment to yourself that you’ll make the time. Without this, it’s too easy to skip exercise. Then, try to find the time of day that works best for you — when you typically have the most energy, and when you have the fewest business and family commitments — and block that out. If you can get it done first thing in the morning, that’s probably best because things that come up later in the day can prevent you from exercising.
Buy a pair of dumbbells and keep them in your office or near your desk at home. You shouldn’t be working solidly throughout the day, anyway — you need mental breaks. Try doing some exercises during these breaks
Realize that you don’t have to exercise all at once — three 10-minute walks at different points during the day has much the same benefit as a 30-minute walk all at once. So squeeze in physical activity when you have the opportunity. And if all you have available today is 10 minutes, still do it — don’t use this as a reason not to exercise.
You also can combine exercise with family or social time. Start a walking program with your significant other or a friend so you can visit while doing something that’s healthy for you both.
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Can you suggest a “stealth exercise” that freelancers can do at their desks on busy days?
Sure, here’s a neat abdominal exercise, called a “drawing-in maneuver”:
Sit upright on the edge of your chair, grasping the arm rests or the edges of the seat pad. If you like, you instead can stand with your hands on your hips, feet shoulder-width apart. Next, pull your stomach up and in as far as possible — think of pulling your belly button toward your spine. Keep breathing and hold that position for the count of five to ten, then release. Do 5-8 repetitions.
What are the most important foods in a freelancer’s pantry/refrigerator?
Fresh produce — Fruits and veggies are full of disease-fighting anti-oxidants. The more variety and colors the better, so that you get a wide array of benefits. Fruits and veggies also are great for maintaining or losing weight because they’re high in volume — which means they fill you up — but they’re low in calories.
Healthy breakfast foods, such as whole-grain cereals and bread, yogurt, and egg substitute — You need to eat breakfast. It sets you up for a healthy day, and research indicates that people who lose weight and keep it off typically eat breakfast most days of the week.
Whole-grain snacks — The fiber helps you feel full and whole grains also can help decrease heart-disease risk.
Some kind of healthy desert, such as soy ice cream, for the occasional treat — If you deprive yourself all the time, you may just end up binging. Besides, you can eat an overall healthy diet and still allow yourself an indulgence once or twice a week.
Is there anything else you’d like to add?
I’ve found that even people who have been regular runners for years, often have trouble getting motivated to get out the door. But it has become such a habit that they are able to stick with it through times of low enthusiasm. So be patient, gradually build up over time, and exercise will become, as one of the entrepreneurs I interviewed said, like brushing your teeth. And remember, if you don’t like walking or jogging, try to find something you do enjoy.
Along those lines, I strongly suggest finding exercise buddies — check with local running or bicycle shops or swimming pools for groups, or find neighbors, friends or business colleagues who exercise. If you have a fun social group, and people who are counting on you to show up, it’s a huge motivation.
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Nov 17, 2006 Advice, Writer Q&A
I *love* this Q&A (okay, I read it during the edits). I want to go for a run now! And eat mangoes!
What, I can’t survive on my kids’ leftover Halloween candy?!? Maybe this is why I’ve been so sluggish. I’ll definitely be adding this book to my Christmas wishlist
*hangs head in shame*
The only exercise I get is sprinting to pre-school drop-off in the AM. I have got to do better!! I will! I will!
But I do have a good suggestion on the food part. When I’m feeling really virtuous, I’ll chop up a bunch of fresh veggies – steamed broccoli, uncooked red peppers, green peppers, carrots, red onion, green beans, spinach leaves, etc. Then I’ll rinse a two cans of beans – chickpeas and small red beans. I keep everything on hand to make really big, really good salads for a week – with a little grated cheese and a hard boiled egg, it’s got some protein too. (I’m a vegetarian, but meat-eaters could add chicken, too.)
I find that after a few days of this (one for either lunch or dinner) I feel awesome – full of energy and not heavy at all.
My first reaction to his book was “Dang it! Didn’t I just have that idea! Aaaarrrgh!” Yet another book that was published before i could write it!
My next reaction was a feeling of gratitude. This is important information. Staying healthy will let writers be more productive, more open to creativity, and have longer lives – meaning more time in which to write. Tom Weede has something we can all use.
HisGirlFriday, I started doing the same thing: at the beginning of the week, I chop veggies and cook and chop a chicken breast. Add a sprinkling of feta and some balsamic vinaigrette, and I have a salad. I can also stuff it in a pita for a sandwich. Yum! The only thing is, you have to learn which veggies work best for this kind of thing; for example, I learned that chopped celery lasts only a day or two before getting all dried out, but washed, dried, and torn-up red-leaf lettuce lasts several days when wrapped in a paper towel in a Tupperware.