Keeping New Year's Resolutions

The other day I started the infamous topic of  New Years resolutions. Today I have some more thoughts to guide you in terms of what you may need in guidance with: planning menus, shopping, food prep, socializing, stress, physiological and psychological complications and then let's not forget the component of exercise. Where does a person even begin? Hence the importance of finding someone to help you figure out how to do all this in a sane manageable way that personally fits within your lifestyle. (Read my blog from 10/14/10 for a great story on the importance of getting help!)

If you still insist on doing it your way, then as I mentioned the other day it's important to really figure our the error of your ways once and for all and then actively change them. You may have to keep searching for ways to find your solutions but if you never give up you won't fail. Many people lose weight on their own but also lose numerous years in the process when trying so hard to find their own solutions.

When I finally got the help I needed with my emotional eating I got to the root of the problem. I became sane with food, lost the weight and kept it off for over 20 years. My wish is that all you can find your solution to your resolution this year and truly make it a Happy New You this year!

New Years Resolutions

New Year's resolutions these days ignore that this concept is a real resolve, commitment and promise to actively change something not just say you are going to do it. And that is just one of the problems why so many keep failing with keeping them.

What's that they say about the definition of insanity? - "Doing the same thing over and over and expecting different results...."(or just saying you will do it. If you're not doing it how can you expect to succeed?)

If you have made the same resolution over and over and have never been able to accomplish it, it's time to figure out exactly why you haven't succeeded in the past. Find a professional really qualified to help you with it, including the maintenance! Later this week I'll give some more tips on keeping your New Years resolutions.

Happy Holidays!

Happy Holidays everyone! I hope you have been able to moderate your food intake without too much regret around your weight and health.
Since this is supposed to be the season of love, make it a point to love your body by choosing to respect and care for it by giving it the gift of healthy food as much as possible and to moderate the other goodies that may still be lurking  throughout your entire environment.
Today almost ends the "eating" season so set some "loving limits" for yourself with moderation and don't wait till the actual first of the year to start eating better if you have slipped off your normal healthier eating patterns. Do not allow the black and white thinking (off or on a diet) take over. Eat a nice meal tonight and continue to lean towards healthier eating through the end of the year and beyond.
I know we still have New Years to celebrate but it's still a week away. Make the next six days ahead count  and prepare yourself mentally for the rest of the year, and the rest of your life! Give yourself a real gift, the gift of optimum health and wellness.

Healthy Eating while Shopping -2

The other day I gave some tips for healthy while out shopping..today.  I'll continue today with a few more ideas.
I already mentioned the importance of a high protein breakfast and healthy snacks but I  still have to insist on reminding you again how important they are from keeping you getting overly hunger which makes you grab anything in sight and may set you up to go through a drive-through.

Eat dinner ideally before 6 or 7 pm so your body repairs itself at night rather than trying to digest food or keep you up with heartburn. If you need a night time snack stay away from highly processed treats and enjoy some fresh fruit, low-fat cheese and/or a few nuts.

And even though it's one small extra thing to do, set some accountability for yourself by keeping a food diary and weighing yourself once once a week during the holidays. It's a great way to track what you are eating and being honest with yourself.so it's not such a huge surprise come January.

Healthy Eating while Shopping - 1

The following tips can be applied any time of year but they are even more important during the holidays because eating healthier reduces stress by keeping blood sugar level lower,  maintaining energy,  keeping your immunity strong and of course managing your weight. Eating an adequate breakfast with 2 to 3 ounces of low-fat protein with a serving of fruit or complex carbohydrates is a must during the holiday season. Missing this meal automatically sets you up for overeating later.

Then consider a healthy snack later during the day, whether morning or afternoon. Make it a combination of protein and complex carbohydrate (either fruit and something with whole grain.). This will prevent you from grabbing the holiday cookies or candies that may be lurking around and keep your blood sugar stable.

Make sure you think ahead and plan out a healthy option for lunch (whether you bring it along or are eating out. Then make sure you consume it at lunch time rather than mid-afternoon when you might be more tired, hungry, vulnerable to overeating and make the wrong choices.  If you are shopping bring it along in a cooler. Bringing your own lunch, (while at work or shopping) is the best way to lower calories throughout the day. In a few days I'll continue with better eating habits while out shopping or out for the day.

Holiday Eating

Many dieters go into weekends, holidays, and vacations with what I call the "weekend mentality" or "holiday mentality." This is where all caution is throw to the wind and the word "healthy or diet" is barely acknowledged for fear of "ruining a good time." The reality is there will always be weekends, holidays, and special occasions that will taunt us with food temptations.

You can still indulge in your favorites. You have a few choices. Simply make these days maintenance days.  Enjoy your favorites a bit but honestly moderate them. Savor them and eat them very mindfully. I still like to consider a food plan more of a lifestyle not a diet you are "on and off on". Include your treats as part of your day's allotment.

Or remember there are seven days in a week. If you have 3 events in any given week pick the events or event you want to indulge in and diet the rest of the week.

Sugar and Your Immune System

As if there aren't enough reasons for not consuming huge amounts of sugar here's one more thought that some of you may not be as aware of: It depletes your immune system.

Whether your carbohydrate intake consists of plain processed sugar or just refined carbs, too much of either affects your immune system in a negative way. Here's why. Carbohydrates simply make you body PH balance more acidic. The more acidic the body is the more bacteria and viruses love you, setting you up to get sick more readily. A lot of animal products do the same. The answer is basically eat your fruits and vegetables, especially the veggies. They are being promoted more by most health authorities anyway like the American Cancer Society and the American Heart Association. They are suggesting even more than the original 5 a day (although that's a great start)! They are encouraging more like 9-11 servings!

Before you say that's impossible, remember the servings of these crucial food groups are very small. A vegetable serving is 1 cup raw or a half cup of cooked. Fruits vary more in size but you can always check The Mayo Clinic's  Diabetic Exchanges for more precise amounts.

What's Really Whole Grain?

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Many people say they don’t care about eating sweets yet in the same breath say they love whole grain chips, whole wheat bread, energy bars, tortillas, and commercial cereals. Just note though, these carbs simply equal sugar in the long run too even if they state on the label they are whole grain products.


They are still easily broken down in the digestive process leaving the product with very little fiber and nutrient level left intact, even if they are "fortified" with synthetic vitamins. 

A real whole carbohydrate breaks down slowly. But the minute a food is processed in any way it is easily broken down causing blood sugar problems. We might call these foods complex carbohydrates but in reality food manufacturers are grinding them up so much they could still be considered refined even if a product says its 100% whole wheat. Better for us, yes, but still pretty refined, so go easy on these foods.

So what’s best then when it comes to consuming “good wholesome carbs?” Try all fresh vegetables, fruits, and beans/legumes. (Just watch your total portions if you are watching total carbohydrate intake.) They are rich in phytonutrients, vitamins, minerals and fiber compared to all the other so-called 100% whole grain refined products.. These are real "whole food" carbs not food found in wrappers.

Excuses for Excess Holiday Eating

It's one thing to indulge a little during the holidays but all too often it's about using it as an all out excuse to overeat.

One of the biggest excuses I hear over and over is that the holiday foods are available only at this time of year.


Actually these foods or similar ones like it, are often available throughout the entire year. (Remember special occasions and social gatherings will always be around and with it, all kinds of  unique foods).  In fact many of the holiday foods have been around already for a few weeks or longer, and they will still be available in the weeks ahead.

There are plenty of opportunities to indulge a little with your holiday favorites and still manage your weight. It might be helpful to decide just how many times do you really need to eat something to feel like you've indulged in it. I'm not talking deprivation here, just moderation. I like to use the term "loving limits" for yourself. And guess what, I bet you'll love yourself more after all the holidays for not gaining too much weight!

Shopping as a Workout?

A few weeks ago I started talking about doing things ahead of time to avoid the extra stress of the season and  keep your weight loss still a priority during this busy time of year. Today's emhasis will show you how to stay active physically while you do your holiday shopping.

Make shopping hit the mark with 10,000 steps.Where will you be shopping and what stores are you going to hit in a specific area? It should take about 90 minutes. 90 minutes will equal approximately those 10,000 steps for health benefits. It's a lot of walking, but you will have no problem if you're distracted with shopping

Pick out  4 or 5 stops on your shopping route and put a bit  more into the walking; don't just stop in each store that is placed side by side on your list. Cross the street, take the stairs up and down to another level in the mall, walk around another block and other cars a few times. Got the idea?

Omron HJ-105 Pedometer with Calorie Counter will help you get those 10,000 steps too just to make sure and it even tracks yours calories.

Good Sugar, Bad Sugar

Is there really such a thing as "good" or "bad" sugar? Well. in a nutshell, all forms of carbohydrates eventually break down into "sugar" for our bodies to use as a fuel source. However if you think of grades of gasoline it's the same thing, some are just better than others and affect your bodies differently.

Some sugars occur naturally in food, for example the lactose in milk and fructose in fruit. Or, if you look at a yogurt container you might get really confused because depending on the the kind you pick some have only the lactose and some have added teaspoons of sugar or other suspicious ingredients. So how to do you know then? You not only read the actual label but the ingredients listed on the label to check for added sugars under the names of brown sugar, raw, or invert sugar, syrup, including corn syrup, high fructose corn syrup,  malt syrup, honey, molasses, agave nectar, evaporated cane juice, and fruit juice concentrate. Anything with an "ose" at the end of the word is a tip off too.

But getting back to the more natural forms of sugar think about a strawberry. It may have fructose but it also contains numerous other healthy nutrients and fiber. The sugars in a plain strawberry are okay in moderation, since they contain other good phytonutrients.

But if something has a label nutrition label it's important to look at the entire label including the ingredient list.

Tis the Season for Sugar

Most of us know that we are a nation of over 67% overweight along with all of its associated problems. Much of it is blamed on plain old sugar and  excessive amounts of it.

According to the American Heart Association most women should consume no more than about 6 teaspoons of added sugars a day.  Men should not exceed about 9 teaspoons of the sweet stuff. This translates to about 100 calories of added sugars for women, and about 150 calories for men.

I shutter to think that a 16-ounce (2 cups) bottle of soda has about 11 teaspoons of added sugar. It’s been estimated that the the average American consumes about 22 teaspoons of added sugars a day or about 355 calories’ worth a day. The blame seems to be coming coming from sodas and other sweetened beverages (including fruit drinks), coffee "shakes," desserts, candy, and breakfast cereals. But there's more to the story of course than just liquid calories out there called big portions!

.And how do you sort it all out when it comes to naturally occurring sugar and the added white sugar? More on this later this week.

An Easy Stress Buster

I know most of the stress reducers that exist but this was a new one even  for me from Jason Garcia. And since we are getting to that time of year it might just do the trick when you are stuck in a stressful job situation. You simply hold a pencil between your teeth! Who would think?

Apparently a recent study at the University of California found most people have a set of “smile muscles” which, when activated, send signals to your brain that you are happy. In turn, your brain releases a chemical that registers happiness.

You don't even need to feel happy at the moment to create the internal response of happiness. Simply holding a pencil between your teeth can be enough to trick your brain into thinking you are happy and releasing the corresponding chemicals into your system.

My favorite easy stress buster is simple deep breathing but I’ll have to give this one a try. Any one else have anything that works as easy as these do?

"Some Me of Beauty"

The other day I blogged about how you might feel with success or failure regarding facing holiday temptations and some of your feelings around it. It reminded me of this poem by Carolyn Rogers. Men, this relates to you too even though it's aimed at women in particular.

Sometimes when we are overweight we only look at the the negative exterior and criticize all what we do not like, inside and out, which is hard on your self-esteem. But then as we are losing weight  we may start to really to see our outer beauty as well as what's inside  Don't ever ever forget you have that inner beauty each and every one of you, heavy or thin. Don't let your exterior make you forget what really matters inside of you. 

Some Me of Beauty

 A Poem by Carolyn Rodgers

I took a good long look at myself in a full length mirror
Sometimes it’s good to look in a full length mirror
And what I saw was not some soul sister poetess of the moment
But I saw just a woman
Just a woman feeling
Just a woman human
And what I felt was
What I felt was a spiritual revelation
And what I felt was a root revival of some love coming on
Coming on strong
And I knew then, looking in a full length mirror,
That many things were over
And some me of beauty was about to begin

Holiday Recovery

Well, readers how did you do over Thanksgiving? Are you proud of yourself for a job well done or beating yourself up?

For those of you who did well, fantastic! It takes a lot to be controlled with so much tasty food around. For those of you who were not as successful think of this quote by Thomas Edison: "I never failed once. My invention just happened to be a 2,000 step process." It took Edison that many times to invent the light bulb!

 I found this this wonderful inspiring article by Bill Larson. The crux of his thought is that "Failure is unavoidable and part of the process." He talks about weight loss and other stories of failure and success. He quoted Edison further, "Do not fear mistakes. You will know failure. Continue to reach out." Think about how we believe we won't have setbacks from time to time. It's just plain unrealistic that we won't have mistakes from time to time, especially at social events.

Larson goes on to say, "No matter what your goals in life, the highest peaks of success follow the lowest valleys of failures." Well put. So you won't always overcome every temptation but if you never give up you'll eventually succeed!

Kick Off Season for Holiday Eating

Happy Thanksgiving! What will your day bring? Below is a list of challenges you may have. Review them and here and now decide how you will deal with any one of them. (Don't forget to use Tuesday's hints.)

-Say “no thank you” to someone who offers me a specially prepared dish.

 -Allow myself to eat a favorite food in moderation.

 -To really enjoy myself whatever I am eating without feeling guilty.

 -Avoid feeling deprived

 -Effectively explain needs and wants to family and friends.

 -Effectively deal with the pressure to eat something I really don’t want.

 -Prepare a holiday meal.

 -Ask support from others

-Other?

So readers, what are your specific challenges and share your strategies!

Thanksgiving Holiday Alert

Thanksgiving alert! This is the traditional time for eating triathlons! Today I'll work on a few little hints you can start practicing now that only take a minute to do. Keep doing them through the months ahead to keep you focused on your weight loss goals, healthy eating or even just maintaining your weight when  food is constantly taunting you!

Look at yourself in the mirror every morning and give yourself a little positive pep talk. This can help you anytime of year because let's face it, there are always social occasions revolving around food anyway.

When you look in the mirror, honestly ask yourself, what is your priority at this time of year with the upcoming events? Do you want to enjoy some extra food and just maintain or do you want to continue to lose? Or how happy would you be gaining?

Just note you will be faced with a lot more temptations than usual and be realistic about what your goal will be. The important thing though is just to truly commit yourself to a real decision here. Maintain or gain? (Or lose?)

Lastly,  how will you feel if you over-do? How will it feel if you maintain? If you can just think about these few things it may be enough to keep you from overdoing any eating event! Think about the long term consequences of your actions.What is it that you really want?

Why Food May Be Addictive

I had been suspecting this for a long time now but the proof seems to be pointing more and more in this direction. According to INR (Institute for Natural Resources, Concord, CA) highly processed foods, especially fast foods, are the ones that are the most "addicting."

They are typically foods that provide the most seductive rewards. In other words they raise the dopamine and serotonin (pleasure seeking hormones) levels in the brain at the highest and fastest rates over other foods. Addictive foods would include refined sugar of any kind, processed carbs made from white flour, along with high amounts of salt, saturated fats and even caffeine, especially when combined together.

So think of the fast food industry in general and all the processed food where they are typically consumed as opposed to whole fresh foods.  And don't forget all the "coffee shakes" (full of sugar, fat and caffeine) popularized throughout our entire current environment. These foods are totally refined, potent in terms of their rewarding ingredient list mentioned above.(And they are cheap which heightens their allure.) This past seminar suggests that in animal studies, the way the ingredients are combined enhances their addictive force. In mice studies, the animals work harder for these types of foods even when not hungry!

So what's the take home message? Eat WHOLE foods as much as possible! It all goes back to the basics by eating real food and not relying on the fast food industry to entice us to the obesity epidemic trap.

Overcome Binge Eating

The other day I discussed the definition of binge eating according to DSM-IV Diagnostic Criteria. Staticics show  that 25% to 50% obese people binge.  According to the Institute for Natural Resources a continuing education program for health professionals suggested that people can  recover by utilizing two special tools:

1. Get professional help. They suggest specific counseling utilizing edreferral.com to find someone qualified.
2. Read and utilize the book : Overcoming Binge Eating by Christopher Fairburn. It is an older publication but there have been quite favorable results using it. It is a workbook so it does mean you will be exploring your feelings and emotions.

It was interesting to note too that the success rate using these two things together that the success rate was 63%. Pretty high odds considering most diets fail in the long haul by about 95%.

Binge Eating Defined

The other day I started sharing some information from a recent seminar on "Food Addictions." Today I want to share even more on binge eating really is.

Binge eating is now a formal diagnostic disorder met with specific criteria:

:

1. Recurrent episodes of binge eating, designated by a discrete period of time consuming an amount of food which is definitely larger than most people would consume in similar circumstances along with a definite lack of control during that episode.
2. Binge eating occurs at least 2 days a week, every week for 6 months without intervention of any compensatory behavior.
3. Binge-eating is associated with at least 3 of the following: Eating more rapidly than usual; eating till uncomfortably full; eating extreme amounts of food when not physically hungry; eating alone because of embarrassment by how much is being consumed; feeling disgusted, depressed or guilty after overeating.
4. Marked distress because one is binge eating. 
5.  Note: Although not  a specific criteria, binge foods are typically high in fats and sugar, or often both.

Later this week I’ll share some solutions to this problem.

Seminar Findings on Food Addiction

Recently I attended a continuing education seminar from the Institute for Natural Resources for Health Professionals called “Food Addictions, Overeating and Mood Swings.” What amazed me in that there was so much debate about the fact if a person can be really “addicted” to food.

As a former compulsive eater and having been overweight myself I  thought..... what difference does it really make with over 65% of our population overweight now,   new statistics  suggesting that by the year 2015, 75% of the population will be overweight and that 41% will be obese! But I digress….

Apparently the similarities between a real drug addiction and food addiction were extremely similar, but according to Mark Gold, Chief of Addiction Medicine, McKnight Brain Institute at the University of Florida, defined a food addiction as:

-Eating too much despite consequences, even with dire consequences to health

-Being preoccupied with food, food preparation and meals

-Trying and failing to cut back on food intake

-Feeling guilty about eating and overeating

Readers please share your thoughts on this with me. I’ll share more interesting findings from this conference later in the month..

Success is an Attitude

This past couple of weeks I have been discussing ways to prepare yourself for the holiday rush ahead so you can still have the time to keep your healthy habits around eating and exercising. This last part is more about how you actually think about success.

Success is directly related to your attitude. If you say from the start, “What’s the use, there is just too much going on...” What do you think will happen? But if you say, “Sure there is a lot of temptation and busyness ahead but if I think and plan ahead now, I can do it!” What kind of result will that give you? I can always tell who will get through the holidays successfully and who won't, just by their general attitude.

Henry Ford once said, "If you think you can, or you think you can't, you are right!"

Prepare Ahead of Time - NOW!

This week I started discussing things about preparing yourself for the holidays and focused on specific problem solving your challenges during the months ahead (remember all these strategies can be useful any time of year too!!!)

Here are some things you can do ahead to be organized so you can actually prioritize more on your weight loss efforts than just the holiday things everyone has to do before hand.

- Start your holiday shopping now. Do it online if it makes things simpler, but just start it especially if it requires mailing packages away to another state or country. At the very least figure out what your gift options are for the people you buy for..

-Wrap your presents.. Avoid waiting until the last minute.

-Start your baking if you must (chew gum while you bake and do it while your will power is strong in the morning rather than in the evening), then wrap and freeze. Better yet buy the goodies pre-packaged to avoid the temptation of eating them.

-Buy, sign and address your holiday cards and get them ready to mail.

-Make any homemade items that you are giving away or consider store bought gifts this year.

-Make some healthier meals ahead of time and freeze them so you have some meals ready to consume during the more chaotic days ahead. Your planning with food has to be even more of a priority now.

- Keep a cooler in your car with healthy snacks especially while you are out shopping.

Readers, any other suggestions?

Getting Ready

Earlier in the week I talked about getting prepared for the upcoming holidays and asked you to start thinking about what they meant to you. 

The first thought starts with actually taking the time to determine your holiday challenges. If there are any of you who struggle and never can get through holidays successfully let us know and we’ll all work together to solve them.

Start with the obvious challenges. Is it when you socialize, shop, travel, party or are you just tempted with more of your favorite foods around? Do you know how to gracefully decline food pushers? Take some time and figure out what your past shortcomings were with pen in hand and strategize some appropriate plans so you can get through them. Get help if you need to but get your game plans set up before they happen!

So readers tell us your success stories around these challenges!

Preparing for the Holidays

Well we’ve made through the first big eating event of the holidays. Now let’s get prepared for Thanksgiving and the month of December celebrations.

Have you ever heard of the Boy Scout motto, “Be prepared!” Well take that same expression into weight loss this holiday season. The more prepared and organized you are in the next few months ahead, the better odds you will have at still losing your weight during this hectic time of year. Many problems occur because there are things we just don’t think of until the last minute. Now is the time to put these things into action!

You need to know three basic things: 1) Determine what your specific holiday challenges are. 2) Have an agenda going to get the seasonal things done early. 3) Have a positive attitude.  If you put these things into place early in the season you’ll have more time to focus and stay on track throughout the months ahead. For now really think about what these 3 things mean to you on a personal level. Later this week I’ll give you my input on them.

Aftermath of a Eating Holiday

So how did you do last weekend? Did you practice moderation or did you get off track? Are you still beating yourself up if you didn't do well? To those of you who did well pat yourself on the back and offer yourself some kind of non-food reward for all your hard work. And the rest of you who did not do as well I have some special words.

Stephen Covey says: " One of the most helpful images to have of yourself in your family is that of a trim tab-the small rudder that moves the big rudder and eventually changes the entire direction of the plan."

What he is basically saying here is that we get caught up in the "shoulds, ought to's, could have's" and so on. But what does it really leave you with? Regrets? Beating yourself up? 

Well today's a new day, right? So stop any negative thinking now and go forward. What did you learn? What will you do next time? We have three  weeks now to plan for Thanksgiving. In-between that we probably have a dozen or more other social events around food. 

So be bold, stop thinking of the past and decide, really decide today that you will  take positive action steps in the weeks ahead. A synonym for the word "decide" is: to "determine, settle, rule, or resolve."  In other words you will take action against making old similar mistakes. Make a game plan and stick to it! Need help, I'm here remember? And, honestly, you actually have all the Diet Mojo you need right in your own head. The answers are there, you just need to decide to find them and then ACT on them!

Happy Halloween!

Here's a few things to focus on instead of just eating candy on Halloween. The idea is to have fun on this holiday not just eat too much candy and feel sick that night and have a "candy hangover" the following day. Here's an interesting little history about the Jack-'o-lantern.

Jack-’o-lanterns have been around for decades. The story is obviously about a man named Jack. Jack invited the devil for a drink at the local bar but Jack didn't not want to pay for his drink, so he made a deal with the devil. The devil turned himself into some coins, but instead of paying for the drink, Jack kept the coins. Later freeing the devil, he promised to change him back if he did not steal his soul. Upon his own death, God would not let Jack into heaven because of his past and the devil would not let him into hell. Instead, the devil gave Jack a piece of coal, which Jack placed into a turnip. The legend goes that Jack used the turnip and coal to light his way around as he looked for a final resting place. 

Now that's a story you can tell your kids! Keep your Halloween Happy by staying on track with moderation. review my "tricks" from earlier in the week!

Don't Trick Yourself!

Before you decide to do anything sneaky around Halloween with food know that the the National Confectioners Association are on top of your tricks! Here are some of their facts:

• Four-in-ten (41%) adults admit that they sneak sweets from their own candy bowl.
• On Halloween night, the majority (52%) of those providing treats to costumed kiddies will be passing out chocolate, while three‐in‐ten will drop hard candy or lollipops into the sacks.
• 62% of adults will be handing out candy because "it's a personal favorite" or it's a household tradition (55%)
• About 26% of households will include full-size candy (chocolate and non-chocolate) in their Halloween activities.
• 90% of parents admit to sneaking goodies from their kids' Halloween trick-or-treat bags.
• Parents favorite treats to sneak from their kids’ trick-or-treat bags are snack-size chocolate bars (70% sneak these), candy-coated chocolate pieces (40%), caramels (37 %) and gum (26 %).
• Parents least favorite goodie to take from their kids’ trick-or-treat bags is licorice (18 %).  

Know that even if you sneak some treats in before or on Halloween night, the scale won't trick you the next day! Review my hints from Tuesday so you don't have to be afraid of the scale Monday morning!

Trick or Treat!

Those tiny little goblins will be out soon collecting all their goodies this upcoming weekend. Parents who are watching their weight will be at home dealing with the temptation of candy around the house. Are you one of those parents?

Here are some better ways of "treating" yourself instead of over doing it:

-.If you feel you need to purchase Halloween candy, do it the day before Halloween so it’s not sitting around to "haunt" you. Store it in places where you don't have to look at it all the time. Ask your kids to hide it from you. (Just make sure they promise you they won't open it!)
-Better yet, buy non-food treats for trick or treaters, or if you must,.buy items that you don’t like. Otherwise who are you really fooling here?
-Allow yourself a moderate amount of candy if you need to avoid deprivation. Account for it in your food plan for the day, or just get back on track right away the next day, without beating yourself up.
-Emphasize the fun part of Halloween. Have fun with your trick or treaters by making them do a "trick" for you. Stay busy if you are at home giving out treats.
-Halloween night is so hectic a healthy meal is not even a consideration sometimes. This year plan on leftovers, have a healthy frozen meal, or simply assemble a meal more like a lunch and plan on it early.
-If you miss dinner it's really a setup for yourself  because eventually things calm down and the kids and you will be digging into that candy bag!
-Offer to buy your kid's candy when it comes in so the leftovers aren't "haunting" you. Be sure and discard it right away.
-Enlist your spouse or friend to support you (NOT be the food police).

Stay on track! Remember that Halloween is the kick off season for weight gain. Don’t be tricked, treat yourself to staying on track and feeling good about your weight loss efforts!

Experimenting with Low-Carb Eating

As a professional nutritionist I’ve never been sold on hard core low-carb eating, especially for maintenance.

So I’ve done an experiment with myself. Keep in mind I’m maintaining, not losing weight anymore... (read my first blog of my weight loss story). I lowered my carbohydrate rate (about 155-200 grams a day) but I’ve kept them  mostly “healthy” carbs, about three servings of  fruits, five or six servings of vegetables, about three or four servings of whole grains (whole grain cereal like cooked oatmeal or small potatoes,  yams, and/or corn.  My healthy fat intake is about four-five servings (50 calories each, 5 grams of fat). I eat more servings of  lower fat protein than I used to, about nine to ten ounces. These are my daily servings..And I certainly don't deprive myself.now and then of my favorite cookies and/or dark chocolate  now and then.
.

So what I’ve discovered is that my tastes for sweets has diminished substantially, I feel satisfied and I hardly have any cravings (as long as I address my emotional needs appropriately). Note I only weigh about 125 pounds, I'm past menopause and I’m not overly active.)

I never thought I would adhere to this type of eating plan but it seems to work. New diet research is suggesting  higher protein might help declining muscle mass for those who are older and with my own clients/patients,  particularly women in peri-menopause, menopause and post menopause, a higher protein diet combined with healthy fat consumption might be a better balance. Readers what are your experiences with low-carb or high carb eating? 

Think Ahead for Halloween

Some of you maybe thinking of Halloween. NOW is the time to consider your strategy for staying on track with your dieting efforts. You won’t have much diet mojo if you don’t plan ahead on this candy laden holiday.
Don’t trick yourself into eating things that will sabotage your best efforts. Next week I’ll certainly get into specific strategies for this “haunting” holiday but for now really start thinking about what specifically gets you into trouble on this holiday. What have been your previous mistakes and how  can you avoid them this time around? When are you victorious?

October is Breast Cancer Prevention Awareness Month

Although the fight is still going on to prevent breast cancer I always think it’s a good idea to remind women of the basic facts for breast cancer prevention: "AICR experts estimate that overall, about 1/3 of cancers in the 1.4 million cancers that occur every year in the US could be prevented by following these three few basic guidelines":

1. Move! Health authorities suggest about 30 minutes a day. It’s not only good for breast cancer prevention but it’s just plain good for your body in countless other ways.
2. Maintain a healthy weight. Use the BMI as a basic calculator for this. It’s a mathematical equation that determines health risk according to your weight.
3. What we eat is obviously a big indicator in terms of fighting all diseases besides breast cancer. Most reputable health organizations are suggesting nine to eleven servings of fruits and vegetables not just a mere five a day although that’s an admirable start. Here’s the best list of cancer fighting foods: beans, berries, cruciferous, dark leafy greens, flaxseed, garlic, grapes, green tea, tomatoes, and 100% whole grains foods (not the processed versions). Some authorities suggest soy is beneficial but as a professional CNC I personally believe there’s too much controversy around it to actually suggest it for cancer prevention. (But if you do consume it make sure it is not genetically modified, always cooked and consumed in moderation.)

New Prescription Weight Loss Medication

Studies usually show that with, or without medication to lose weight the end result still ends up in regaining the weight unless a person really adheres to a healthy eating plan and lifestyle plan with it. Many weight loss physician assisted clinics utilize appetite suppressants and although they may work very well controlling appetite, for some there are just too many side effects. But, another new prescription weight loss appetite suppressant is on the horizon.

Developed by Vivus Inc., the drug Qnexa is showing promise in clinical studies as a more effective appetite depressant than previous phentermine related appetite suppressants.

Three various doses of Qnexa® have shown promise to the FDA “that it may be a revolutionary weight loss aid resulting in less susceptibility to cardiovascular disease, blood sugar regulation and inflammation related conditions. The more severe side effects are tingling sensations, dry mouth, upper respiratory infections and headaches." 

But let me strongly emphasize again, just as all the studies indicate, you still have to do the work to KEEP the weight off with healthy eating, exercise, behavior modification, and I'd personally also suggest a strong maintenance program..

Don't Go it Alone

This is a rather lengthy story below but I think it proves a valuable lesson in terms of how important support is IF you are willing to overlook your pride or embarrasment and really allow people to help you when you need it the most. It's written by Jason Garcia, a motivational writer.

"Back in college I, like every other freshman on earth, talked about backpacking through Italy. I talked to friends, I talked to family, I talked to myself. But for all my talking, I didn't do a bit of traveling.

I was like everyone else who reaches the edge of comfort. I was scared. I hated to fly--still do--didn't speak a word of Italian, and hadn't a clue where to begin. So I thought, and I talked, but I never did.

That all changed when I talked to Curt, an up-for-anything roommate from California. A few months later we were stepping off a train in Rome and into the clutches of a scam artist waiting for unsuspecting tourists, but that's another story.

The point was that all my talking didn't do a thing. It was only when I included someone else that my plans began to roll.

Here's what happened...

Anticipation exploded: When I told Curt what I wanted to do, my excitement surged. We were like a father and son playing catch, tossing ideas back and forth for hours. I would mention a place I wanted to go. He would tell me about a site he wanted to see. On and on it went with each new idea adding to the excitement.

Fear shrank: Alone, fear wins. But with a friend, it's a fair fight. I hate to fly, as you now know, but I got over that fear with Curt's help--I should say nagging. Whatever the case, it's easier to do scary things with someone by your side.

Brains Doubled: He knew things I didn't know. I knew a few things as well. (Not much.) This is the most obvious perk of having a partner: he or she doubles the brainpower just by showing up.

Resiliency Grew: The benefits go on and on, but I'll end with one I found useful more than once during our trip. I am terrible with direction, so I got us lost many, many times. (I once got lost in the halls of my high school...as a senior.)

Such foul ups would have stressed me out or driven me crazy if I had been alone. With a friend, though, I was resilient. I had a voice of reason to calm me down. After zigging where I obviously should have been zagging, Curt helped me find my way without losing my mind.

When you work in a team, you can raise your friend's spirits when things go wrong just as surely as he can keep you from breaking down at the first sign of trouble.

These things aren't possible if you try to do it alone. So look around, choose a friend or someone in your family, and ask them to join you in whatever you want to do. If no one raises a hand, look for local groups or online clubs.

You're not alone. You're not the only one who wants what you want. You have only to search and the person you need will be there, waiting to support you.." 

And I will add, a real true support system should give support but also the "tough love" that may be needed  to get you on that “plane to success."

Negative Affirmations

Awhile back after reading Michael Losier’s book, Law of Attraction I learned that an affirmation frequently won’t work because there is doubt or disbelief in it even if it sounds positive.  

An example Losier gave for losing weight was very specific. He suggested not saying, “I weigh 130 pounds (if you weigh 180).” Your conscious mind knows for a fact  you weigh180 instead of 130 and the brain mentally fights with the incorrect thought and makes you possibly feel even more negative about your weight loss efforts.

So what do you say then? Losier suggests, “I’m in the process of weighing 130.” Notice how different that actually feels?  The fact is you are in the process of losing weight whether you weigh 180, 150, or 135. As long as you are attempting to lose weight, then you are in the process and that's positive! To me that definitely feels a lot better and for affirmations to work effectively according to Losier, they must not only sound positive, but the feeling behind it must be positive as well.

Breaking Unhealthy Eating Habits

We usually have "bad" eating habits for a reason. We get some kind of pleasure from them even though we may not always be overtly aware of it. Here's a little trick if you are taunted with things around the house you shouldn't really be having around (you have them because of your spouse or kids, which by the way excess junk food isn't good for anyone anyway, heavy or not).

Brian Wansink, Ph.D., author of Mindless Eating, states that "Habits, become that way (pleasurable) because they provide value to a person." To change the habit, take away the value.

He suggests putting a rubber band around your wrist. Every time you engage in your negative behavior, snap it--and snap it hard! Simple as it sounds, this works. According to Dr. Wansink, "It's a quick way to pair non-reinforcing behavior with the behavior you want to stop."

You just have to commit yourself to giving yourself that snap when you need it. Or allow your kid to do it and I gurantee you'll break the habit!  Ouch!

Chemicals in a Can

For a long time it’s been known that fresh food is always the best option when choosing fruits and vegetables. Now there’s even more reasons to avoid canned foods. Consumer Reports found BPA, (bisphenol-A, a chemical correlated with problems with the reproductive problems, diabetes and heart disease) in 19 brand named foods that were tested and all with varying amounts of BPA, even though some of them actually stated they were "BPA free."  Not good is it? 

That’s just one more good reason to use fresh whole food whenever you can.  Who needs or wants any more health  problems?

Words from the Wise Doctor

The doctor here I am referring to here is Andrew Weil, MD, who is noted  for his integrative approaches to healing.. To quote him directly, the main tenet of this approach to healing, "... is that the body has an incredible capacity to regulate and heal itself, and good medicine should begin with the assumption that the body can and wants to be healthy. To that end, we should always consider natural, less expensive treatments first."

He and I  both agree that generally a balanced lifestyle, adequate sleep, good nutrition basics, exercise, and the use of more natural modalities should come first for healing.. Even though my speciality has been weight loss I also have been trained in nutrition to help "support" the healing process with the more predominant health conditions of today.

 It is my greatest wish in my lifetime to see both Western Medicine and more holistic health care to really come together in this endeavor.

Readers please let me know what your views on this. Do you think it's even possible? Why or why not?

Another Slant on Low-Carb Dieting

Many a dieter swears by low-carb dieting because how quickly  he /she loses weight. While this seems true in many cases, there are always differences in how each person responds to a low-cab eating plan. As a professional nutritionist I rarely advocate an extremely low-carb meal plan and if I  suggest a lower carb plan  it's rarely  below 40%-50% of a person's total caloric intake, especially if a client is being treated for depression. (By carbs I am referring to all carbs: fruits, veggies, grains, and even dairy. YES, these are carbs too!) Carbohydrates create mood-boosting serotonin important for a good mood , appetite control, and adequate sleep. Lack of carbs can disrupt any one of these things.

In fact Australian researchers did a study with both a low-fat and a low-carb diet for a year, each group losing the same amount of weight.  I'm not saying  low-carb carb is bad, but strive for balance and if  you are already being treated for depression it may not be the best kind of diet for you. And it's always a good idea to keep simple refined carbohydrate intake low. Opt for whole grains, beans, fruits and veggies for both weight loss and good health.

More Good News for Eating Dark Chocolate

Most of us already know that eating small amounts of dark chocolate contain nutrients that help reduce the risk of heart disease, not to mention that it just tastes so darn good!

But now another study from the Journal of Cosmetic Dermatology indicates it can also protect our skin from sun damage and wrinkling. Researchers say you need the least processed and the darkest chocolate for the best protection. Once again it has to do with the rich flavonoids and antioxidants that protect us, just like what we also find in our fruits and vegetables, so don't forget those! ( maybe not as tasty as chocolate but they have a lot less calories. (It's all about balance and moderation.)

Firm up in Ten Minutes?

Yes you can firm up in ten short minutes a day, a fitness trainer friend of mine says. I'm talking about weight training here. Apparently all you have to do is work a  little mini workout sometime throughout your day targeting just a few muscle groups at a time. (It would probably work best if you had a professional trainer first to show you proper form and how to combine the muscle groups.)

The idea here is intensity, not duration so you have to really work hard in those few ten minutes. So go for the biggest weights (but work up to them of course), and get to the point where you can choose a weight you can do only about six to eight times. Perform at least two sets of ten.  And do them s-l-o-w-l-y for real strength benefits.

You can also check out some videos of this nature at 10 Minute Solution: Fitness Ball Workouts. There are many others  too. Check the reviews and see which ones appeal to you. Now all you have to do is get your cardio in!

(FYI, no one has won the free $25 give away for coming up with the most fun way to exercise. I know some of you must exercise so give us some good ideas and win this!)

Tired of Drinking Plain Water?

I have to say even I get tired of drinking plain water all the time so I have some alternatives.  But you still have to drink the original eight too. Nothing replaces pure water which detoxifies like this elixir.

Sparkling and flavored waters are a bit different and a nice treat now and then, but do check the calorie count and watch for artificial sweeteners (they can actually make you crave sweets more). I know "Vitamin' waters are popular, but honestly they are just hyped up drinks. They just don't have enough vitamins to do you much good and they frequently have added sugar. "Smart Water" is truly a clean water with added minerals which everyone needs more of anyway and gives it a nice fresh taste. Diet sodas....no. There is absolutely nothing good about them although in moderation its fine. There is just nothing in them that gives you any health benefit at all.

Personally I love all the flavored green teas out there, hot or cold. And no calories! There are so many great flavors and they offer nutrients that actually benefit your health, keep your sweet tooth at bay and make you feel like you are getting a treat. Green teas have a bit of a thermogenic (fat burning) effect so they actually help you burn up a few extra calories too, great for us waist watchers!

Are you Stuck in your Comfort Zone?

Some people can not lose weight because they are stuck in a comfort zone of doing things their old familiar ways.  Some just resist change which would be perfectly normal considering how challenging weight loss is. Here's a verse that sums it up well but will hopefully get you to accept change in order to succeed at losing weight.


"Comfort Zone"


I use to have a Comfort Zone
Where I knew I couldn't fail
The same four walls of busy work
Were really more like jail.

I longed so much to do the things
I'd never done before,
But I stayed inside my Comfort Zone
And paced the same old floor

I claimed to be so busy
With the things inside my zone,
But deep inside I longed for
Something special of my own.

I couldn't let my life go by,
Just watching others win.
I held my breath and stepped outside
And let the change begin.

I took a step and with new strength
I'd never felt before,
I kissed my Comfort Zone 'goodbye'
And closed and locked the door.

If you are in a Comfort Zone,
Afraid to venture out,
Remember that all winners were
At one time filled with doubt.

A step or two and words of praise,
Can make your dreams come true.
Greet your future with a smile,
Success is there for you!
Author Unknown

A Multi for Weight Loss

 In a small study with women in China, those who took a multi while on a normal diet actually lost about four pounds after six months. Another study found similar results. Apparently women taking the supplements felt less hungry. Weight loss has already already been linked with calcium intake, increasing weight loss by 60%.  Although, this seems to work best by women who weren't getting enough of the mineral in the first place.  

Angelo Trembly, an obesity researcher from Laval University of Quebec City suggests you need a vitamin because when the body is low on specific nutrients it turns up the appetite, making you want to eat more to get the nutrients you may be missing. We ideally want to get our nutrients from real whole fresh food as much as possible but when you are dieting you may get short chained, so it’s especially important to take a multi-vitamin then. I also suggest purchasing a high quality one from a reputable health food store, not your grocery store or pharmacy. Generic vitamins frequently contain supplements with a lot of binders, fillers, food colorings and other additives that make it harder for your body to assimilate.