Rely on Yourself--Not on Your Workout Buddy

When you're working toward a long-range fitness goal, it helps to have someone with similar goals in mind who's following the road with you, i.e., a workout buddy. This person goes with you on runs or walks, carpools to the gym, shares healthful recipes, etc. This can be very helpful and motivating, helping you stay on track. But I caution you not to depend on this person too much in order to achieve your goals, and vice versa.

Why? What happens when one or the other of you can't go for a run, can't make it to the gym, gets sick or simply gives up? Are you going to leave it up to your buddy to decide if you get to exercise on any particular day? I don't think so!

Even though having a buddy can strengthen your resolve, don't use him or her as a crutch. Have a backup plan for when they can't join you: either go by yourself, go to the gym or do a tape at home. Going to Plan B should be as automatic as flipping a switch--and you should do it before you lose your motivation for the day. Incidentally, Plan B is also good if your exercise schedule should get messed up, the weather turns bad or you're just not feeling up to whatever you had planned. Instead of doing nothing--and getting no closer to your fitness goals--modify your plans. Do 30 minutes of exercise instead of 60, try a lower-level exercise tape or reduce your exertion level to match how you feel. At least you will have done something productive that will help you feel better.

So embrace that exercise buddy, but don't get too attached that you're lost without her. You're learning a valuable lesson about self-reliance that applies to the rest of your life, as well.

The Beer Diet?

Now let me explain. We took my husband out to dinner last night to celebrate his birthday at a local British pub. We each ordered a pint of beer to go along with our prime rib dinners (well, we were celebrating!). After an afternoon of celebrating another special event in our family with a variety of high-fat, high-starch, calorie-laden goodies (I won't even mention the cheesecake and homemade ice cream), and having had no time to exercise yesterday, I was pleasantly surprised when I stepped on the scale this morning and found I'd lost a pound since yesterday. Wow!

I attribute the weight loss to a few things. First, even though I didn't exercise, I did do a lot of running around preparing for this big day (it was my father-in-law's second bar mitzvah, which is a story in itself). Also, I limited my lunch-time serving sizes to tastes and slivers so I didn't stuff myself. Drank plenty of water and green tea during the day, and even got a serving of fruit and some veggies in.

But I believe the major thing that kept the scale in my favor was the pint of beer. It filled me up to the point where I didn't want to "pick" at my daughter's fries (which looked so golden and yummy) or even order dessert. I was full! And I only ate half my portion of prime rib (gave the rest to my daughter). Now, I'm not advocating beer as a diet aid. But I do think that the liquid was so filling that I wasn't tempted to eat too much. If the liquid had been water, it probably would have had the same effect--except it wouldn't have gone down as easily!

I'm not saying you should drink a six-pack a day to achieve six-pack abs. My point is, don't forget to drink relatively low-calorie liquids while your eating meals or at holiday parties. It keeps your hands and mouth busy so that you don't munch down hundreds of empty calories. Water, seltzer, flavored water, iced tea and, OK, occasionally beer, can prevent your hands from wandering to the chips and candy, and your full stomach will tell your brain "enough." Always drink responsibly, please. Happy New Year!

Time to Set Another Goal

About this time last year, I had decided to run my first race: the Carlsbad 5K. Since then, I've run two 5Ks and am preparing for my first half-marathon in about a month. Considering that I only started running a little over a year ago, I'm amazed that I can say all this.

Why do I bring it up? I know that right now, everyone is crazed with the holidays: Christmas shopping, parties, gift-wrapping and the excessive holiday eating that goes with it all. But now's a great time to set a new goal for yourself: NOT the goal of losing weight, which is probably already in your mind, but a complementary goal that has more to do with enhancing your fitness and your ability to accomplish something that once seemed beyond reach.

Why not run a race (even if you have to walk some or all of it)? In a few months, the weather will be fine throughout the country and there will be scads of races for people of all fitness levels--even those who have never run a mile. Do some online research to find out which races are happening in your area, talk to some friends and try to get a group together (or even just a buddy) that's committed to completing a race. Having this goal in your head (and sharing it with others) will help you become even more committed to your own fitness, and it will challenge you to do things you never thought you could. Now that's motivating!

Holiday Eating Pep Talk

OK, I'm writing today off as a total loss, dietwise. It started out well--high-fiber cereal breakfast, one-hour spin class, even an apple as a snack. But somewhere around noon, it all went awry. First came the potato latkes at my older daughter's class party. along with a donut hole, all in the name of celebrating Chanukah. Then came my younger daughter's ancestor feast, complete with pierogies, banana bread, rice-laden picadillo, spanakopita, and of course, my blintz souffle. Top it all off with some Christmas cookies and a requested "taste" of my husband's latest ice cream flavor, and you can see it didn't turn out to be such a stellar day on the eating plan.

However, that doesn't give me license to do the same tomorrow. I know that Fridays are not typically good days to firm one's resolve in eating healthfully. But I also know that I can choose to eat healthfully at any point in any day--whether that means the types of foods I choose or the amounts of them. I can choose to squeeze in another fruit or veggie serving. I can choose to drink enough water. I can choose to say no to second helpings, or to split a cookie with my daughter. And when there's time, I can choose to work out. One bad day doesn't have to spiral downward.

So tomorrow: onward and upward. It's tough around the holidays, but we are all facing much of the same temptations. Allow yourself to taste and try, but don't lose sight of your goal. You'll feel much better come January if you concentrate on the big picture now.

My Latest 5 Favorite Whole-Grain Foods

To be honest, there are a lot of whole-grain products out there that are, well, let's just say lacking something in the flavor and texture department. As healthful as whole grains are and as helpful as they are to our weight-loss attempts, it's hard to get excited about pasta that's downright chewy and crackers that taste like cardboard.

That said, whole-grain foods are improving. In fact, I've found a few recently that really are quite tasty while being good for you at the same time.

1. Buitoni's Whole Wheat Three Cheese Tortellini. I defy you to taste the difference between this and the refined stuff. What's more, there's 8g of fiber in a one-cup serving (340 calories). That's hard to beat.

2. Ry Krisp Seasoned Crackers. Yum! Great with (of course) hummus, they're nice and crunchy and flavorful, plus they have 3g of fiber per serving. So good!

3. Barley. No brand name, just the stuff in the bag next to the dried beans and rice in the supermarket. It takes close to an hour to cook this side dish, but my kids love it. At 13g of fiber per cup, it's worth the time, and is one of the cheapest sides you can buy. Good on its own, in soups or stews--even as a hot breakfast cereal.

4. Kashi Go Lean Crunch Honey Almond Flax Cereal. I know I sound like a broken record with this one, but it's one of the best cereals for you out there. Very satisfying, and with 8g of fiber per serving, one of the best breakfasts you can eat.

5. Nature Valley Crunchy Granola Bars. I have yet to find another granola bar that's as simple and tasty. No hydrogenated oils are used, and they really do taste "real," not hokey. So many yummy flavors, too: Pecan Crunch, Roasted Almond and my all-time favorite: Peanut Butter. Each pre-packaged serving contains two bars and 2g of fiber.

So give these whole-grain foods a try--you can find them at any supermarket. You just might have a new favorite on your hands.

What's the Plan for Fruit?

One thing I've learned is those at-least five fruit and veggie servings per day don't just happen: you really do have to plan them. For me, veggies are a natural part of my lunch and dinner; fruit is not so much of a no-brainer. I tend to eat fruit for my between-meal snacks, IF I'm hungry for them and have the time. But what if I don't? I've started to revise my fruit-eating strategy so that I don't forget those vital dietary elements which keep me on track with my weight. Here's what I've started doing:

1. Once a week or so, I'll have fruit and yogurt for breakfast instead of my usual cereal. It's a nice change, and one fruit serving gets out of the way right at the beginning of the day.

2. I'll have a piece of fruit right after lunch, since I'm usually craving something sweet then anyway. This often keeps me from thinking about food until close to dinner time.

3. It's not revolutionary, but fruit makes such a great dessert after dinner. Apple slices with a little Nutella on them satisfy my chocolate craving without doing much damage, if any.

So you see the pattern here: add fruit around mealtimes and you won't forget to eat it. In addition to giving yourself a healthful sweet treat, you're getting the fiber, vitamins and minerals that are so vital to a weight-loss (or maintenance) plan. It might even stave off winter colds and flu--wouldn't that be a nice plus?

By the way, that braised chicken with root vegetables dish I made last month? Not as yummy as I or my family would have liked. But I'm not giving up on trying new things--look how successful the spaghetti squash was!

Definitely Do Lunch

I've been surprised lately by the number of people I know who say they don't eat lunch. Mostly moms on the go, they say they simply have a few snacks throughout the day and then eat dinner. Now, while I do believe that snacks and "grazing" have their place in a healthful eating plan, I'm concerned about this trend for a few different reasons.

1. The mental break that lunch affords is so important to me. It's a chance for me to sit down, take a rest from everything else that's going on and recharge for the rest of the afternoon. Even if that's only for 10-15 minutes, at least I've got that time to myself, and the day doesn't seem like one long "to-do" list.

2. If you're not eating a meal, but rather several snacks, isn't it harder to keep track of calories, portion sizes, whether or not you're full? It seems like way more mental work to figure out if I've gone over my calorie budget if I'm grazing all day.

3. Wouldn't it be way too easy to skip eating entirely, since eating this way tends not to be on a schedule, but rather whenever you feel like it? So many people say they "forget" to eat, and the grazing lifestyle would seem to promote that, in my mind.

4. If you're just snacking throughout the day, aren't you likely to chow down a huge dinner, since you didn't get the reward of a real meal during the day? And won't that meal put you over the top calorically, since it would likely be large?

I believe in balance--and snacks are good when budgeted into your calorie count for the day--but I also believe in lunch! Three meals a day plus snacks strikes me as a more balanced way to approach eating, and one that will keep you energized physically and mentally.

If you're one of those people who "doesn't do lunch," give it a try. It doesn't have to be fancy or large, but it can do a lot more for you than you might think.

I Must Confess, I Have Transgressed

No, not against my husband--against my healthful eating plan. Curious about the homewrecker? The adorable little M&M dispenser we bought for my daughter at M&M World in Las Vegas a couple of months ago. That thing has been seducing me with peanut M&Ms!

Oh, it started out innocently enough. At first it was just the "specialty flavors" we bought at the store--flavors you don't usually find like coconut and dark chocolate-peanut. And then the slope became slipperier (is that a word?) with plain M&Ms, minis from Halloween, and finally, the ones I can never seem to resist: peanut. I'm able to hold off all day, but come dessert time, that dispenser has been calling my name. And it's been making me a trifle unhappy with the scale this week.

So, what am I going to do? Give in tonight like I have all week? Or say a firm "No, thank you" to the colorful dispenser? Which do you think?

If this is ringing a bell for you, I'll bet you have a weakness for something that you just can't say no to. Cookies? Chips? Cheese? My suggestion would be to rid your home of the temptation so that it's out of sight and hopefully out of mind. But if others in your house eat it, like it and aren't addicted like you are, then you may have to learn a new strategy for avoiding it. How about providing a healthful snack that you actually like and enjoy instead of the tempting evil thing? That way, you'll have something to look forward to when it's staring you in the face (or winking at me, the way the dispenser does sometimes).

Good luck--and wish me luck, too. At least there are no golf clubs in the house. (The garage is another story...)

When in Doubt, Throw it Out

If you're on day 4 (or 5) of Thanksgiving leftovers, and that pecan pie or stuffing is still in the house threatening your hips and your resolve, do yourself a favor: throw it away! I don't usually advocate throwing perfectly good food in the trash, but let's look at it this way:

1. If you eat it, you will probably regret it soon after.
2. It's not exactly healthful, so you're not doing yourself any good by eating it; i.e., it's not really "nourishing" you--especially four days after the holiday for which it was cooked.
3. It will continue to torture you as long as it is in the house (read: midnight snacks, after-work stress relief, etc.).
4. Didn't you want to wear that hot little black dress to the Christmas party in a couple weeks?

The philosophy of throwing away the evil leftovers is akin to the philosophy of "I am not a garbage disposal," which is your mantra if you're used to finishing off your kids' leftover mac 'n cheese and fries. Let it go. Throw it out.

And if you can't quite bring yourself to throw it out, here are some alternatives:

1. Give it away (bring to work, bring to a lonely neighbor, leave on your doorstep).
2. Freeze it. By the time you discover it again, it won't look so appealing.

Good luck! Be strong!

The Return of the Grapefruit Diet?

No, not what you're thinking. But earlier today, I was contemplating having something to eat that would not threaten to clog my arteries, and I spied a lovely pink grapefruit in the fridge. Perfect, I thought, for a mid-afternoon snack--particularly after a day of complete food debauchery.

I was planning just to eat half and save the rest for tomorrow. But I ended up devouring the whole beautiful grapefruit and sipping the juice afterward. Delightful! Which brings me to the point of this blog post: amid all this holiday chaos don't forget the simple things. A grapefruit is a wonderfully refreshing snack. A nice long walk among the leaves can really get the blood going and put color in your cheeks. Even a good stretch first thing in the morning can set you up for a good, less-stressful day.

So don't ignore the simple things, like a good crisp apple or a few in-the-shell walnuts to crack open by the fire. They'll restore your strength, keep you from being disgusted with yourself for finishing off that pecan pie (well, you can't leave just one slice in the pan!), and help you stem the damage that can come so easily this time of year. Merry Christmas, Happy Chanukah and all the rest!

Don't Let the Holidays Throw You Off-Course

It's so easy to give in to the holiday eating madness. There's temptation all around you: at work, at parties, in stores, at restaurants, etc. Your resolve has to be on overdrive in order to resist, it seems. Before you throw up your hands in abandonment of your newfound healthy lifestyle, keep a few things in mind.

1. The holidays are only here for a few short weeks, but the weight you stand to gain by indulging at every turn could take months to work off--once you've returned to healthy habits, that is. Before eating something, ask yourself if you REALLY want it.

2. More than eating, the holidays are about giving and sharing. Concentrate on catching up with friends and family at get-togethers, rather than on trying that yummy-looking melted cheese thing on the buffet table.

3. Wear clothing that shows off how hard you've been working. You won't want to ruin that with a quart of eggnog.

4. Don't skip exercise. Even though your schedule is jam-packed with holiday frenzy, make a date with yourself for exercise at least every other day. You'll feel better physically, mentally and spiritually, and you'll have more energy for getting all those extra things done.

5. Immerse yourself in the traditions of the season. Enjoy the non-food customs: the music, decorating, gift-giving, charitable giving, card-sending. Let them nourish you as much as (if not more than) food.

6. Taste everything you want and keep portion control in mind at every eating occasion. You won't regret it.

Enjoy!!!

Your Thanksgiving Eating Plan

Who doesn't love Thanksgiving? A whole day devoted to being grateful for what you have ... and eating! While I adore this holiday, it can really throw you for a loop if you don't have an eating strategy. So here, I've listed a few tips for making it through Thanksgiving without regrets. Follow me:

1. I've said it before and I'll say it again: Portion control is your friend. Thanksgiving is not about denial, so I say sure, taste everything. Just don't fill your plate with whomping big portions. Imagine you're simply sampling everything, not taking full servings. You'll only feel more stuffed than the turkey later and definitely regret it tomorrow.

2. Indulge in the roast turkey, simply prepared veggies and fruit, chestnuts and other nuts served in the shell, salad, soup. You can even have seconds on these if you're still hungry.

3. A spoonful or two of cranberry sauce is a great low-fat or fat-free alternative to gravy. I actually prefer it to gravy, and the sweetness makes a nice contrast to the savory turkey. Of course, it counts as a fruit serving--albeit laced with sugar, so go easy.

4. Drink water. It will not only help you digest all the other indulgences, but it will fill up your belly so you won't be tempted to have seconds on the apple pie.

5. Pie crust is not your friend. Try eating the pumpkin pie filling (the lowest-calorie pie, by the way) without the crust, or with just half the crust. You'll get all the flavor and much less of the fat. And just a taste of any whipped cream you're served should be enough.

6. A glass of wine is OK--3, 4, 5 glasses of wine, not so good. 'nuff said.

Happy Thanksgiving!

Milk Doesn't Have to Have Milk in It

I'm not anti-dairy. (I've previously stated how much I love homemade ice cream and my yogurt-and-honey snack--plus I adore cheese.) But I've become increasingly aware of some of the amazing milk substitutes on the market--several of which are quite healthful and delicious. Soymilk, rice milk and almond milk are now readily available at your local supermarket, and they come in all varieties and package sizes; shelf stable or refrigerated; vanilla, chocolate or plain; low-fat, fat-free or "original."

There's much to be admired about these non-dairy milks. Most taste great in your morning cereal or straight from the glass (best COLD). They compare quite favorably to cow's milk in calorie count, flavor and creaminess and can be substituted for cow's milk in most recipes (opt for "plain" flavor when substituting for plain milk). And, many milk subsitutes have even more nutritional value than cow's milk, including extra calcium, some fiber, added vitamins and minerals and phytonutrients. Soymilk may have cholesterol-lowering qualities, and almond milk is rich and creamy while being completely free of saturated fat and offering about as many calories per cup as fat-free milk. Not a bad bargain!

I'm not suggesting you give up regular milk. But why not try a few of the vegetarian milk varieties on the market and see which strike your fancy. You may have a new healthful favorite in your house before long!

Rev Up Your Metabolism With New Fruits and Veggies

I cut up a rutabaga a little while ago. That's right, a rutabaga. And after that, a turnip and a parsnip. Why, you ask? I'm attempting to reverse an upward trend on the scale, and I'm hoping to do it with fruits and veggies I don't normally eat. I've never tried rutabagas before, so when I spied the "Cooking Light" (www.cookinglight.com) recipe for Braised Root Vegetables with Chicken, it sounded like the perfect autumn dish, complete with lots of new-to-my-family veggies.

In addition to cooking a new dish (to be eaten and reviewed later this week), I recently bought persimmons, grapefruit and a big bag of dried apricots from Costco. These have never been staples in my diet, but I'm trying to introduce new produce items, new tastes, new textures to keep our palates from getting bored and my body from getting too used to the same foods all the time. Just as it's important to change up one's exercise routine, I'm beginning to see the importance of varying one's diet in order to keep seeing results.

So, even though it's getting into the cold months and produce options may seem somewhat limited, take a look at your local farmer's market or grocery store's produce section and see what's in season. Last month, I discovered spaghetti squash and found my whole family loved it. You might find you prefer one of the myriad varieties of apples available this time of year over the typical Red Delicious or Granny Smith type. Give it a try! I'll let you know how the chicken turns out.

Sometimes Pork Fat Does Rule

Awhile ago I posted about preferring my husband's homemade, full-fat, all-natural ice cream to any fat-free or reduced-fat version one could buy in a store. My reasoning was, it's better to enjoy a small amount of the real thing fully than only to be semi-satisfied by a more-healthful but less-tasty facsimile that still leaves you wanting more.

Recently, I had the same revelation about certain types of meat and their substitutes. Now let me be clear: if you are are vegetarian or have a religious or health reason for not eating some types of meat, I'm not aiming this at you. But if you do not have those restrictions, listen up.

We do not serve pork products in our house, and we don't serve meat and dairy together because we keep a kosher home. As a result, I have tried several different forms of meat substitutes over the years. Some of them aren't bad, others are pretty good, and still others are just plain awful. For instance, I love Trader Joe's Meatless Meatballs (great for serving with pasta, tomato sauce, mozzarella and parmesan cheeses, or even on meatball sandwiches), think Morningstar Farms' "crumbles" make a fantastic substitute for ground meat in sauces, and I love a good veggie burger (particularly Gardenburger). But I have not found a decent substitute for bacon.

My husband talks about a product he had as a kid called "fry beef," but I haven't found it in San Diego. What I have found simply doesn't measure up. All the vegetarian bacon substitutes, to me, taste like chemicals. All those preformed strips just don't do it for me. So I'd rather opt out on this one than go for a more-healthful, kosher substitute. (If anyone has tried a bacon substitute that tastes and smells like real bacon, I'd like to know about it.)

So while I'm all for choosing more-healthful foods, if they don't measure up I say simply don't buy them. Hopefully, this will encourage the makers of substitute foods to make more delicious (and nutritious) versions that actually taste like what they're mimicking. And if they could do that by using real food, instead of chemicals, hip hip hooray for them! Bon Appetit!

Forget Perfection

There are many reasons why people fail to achieve their goals. One of them is the ridiculous notion that we have to be "perfect," that if we don't do something "perfectly" then it's not worth doing. Hogwash! The road to your goal is not paved with perfection, nor will you be "perfect" once you get there.

I need to keep reminding myself of this, to stop thinking of having "perfect" eating or exercise days or reaching the "perfect" weight. Truth is, there simply is no such thing, as long as we're human. "Perfection" is really a range of acceptability, and when it comes to weight-loss goals, this range is a continuum along which we run high on some days and low on others. Thinking of these goals as pass or fail situations is like walking a precariously high tightrope from which you will most assuredly fall.

So don't berate yourself for having a less-controlled eating day or for failing to reach a certain number on the scale by a certain date. The important thing is that you're still working toward your goal, that you go back to eating healthfully the next day and that you are exercising for your own good health--not just to burn off that birthday cake. Count each step toward fitness as a small but significant triumph, and you'll never fail. And above all, can't we let go of this unattainable concept of perfection and realize that it's our imperfections that make us human and unique? What a relief that would be!

Focus on the Present

A good friend just reminded me of a wise principle that I had forgotten: "You can only worry about today." So true. And especially true if you have a huge goal in front of you, like losing a sizable amount of weight or changing your lifestyle from unhealthy to healthy. The best way to get there is one day at a time.

I guess I forget this principle because of where I am today. I did the hard work to achieve my goal of losing 25 lbs. and am now in maintenance mode. But not everyone reading this blog is where I am. You may have 10, 20, 50 or more lbs. to lose, and that weight loss is still ahead of you. It may seem like an insurmountable obstacle: to make healthy choices time and again, day after day, month after month, probably for the rest of your life. But if you look at it that way, you're setting yourself up for failure.

Try this: tell yourself that the only choice that matters is your next one, whether that's your next meal choice, the decision to have a second helping or not, to eat that slab of cheesecake or not, to work out or sleep in. You only have to concentrate on that choice, not the one after that or the one you may have to make next week. Why do this? Because to focus on something down the road (or worse, to worry about it) is to steal joy from your current state and not be fully present. And when you're not fully present, you risk making bad choices right now. So, no matter what the issue is, just focus on the here and now. This is sound advice, and I'm going to try to apply it to other areas of my life.

Try Something New

Last night, I made a vegetable I've never made before: spaghetti squash. Figuring that my daughter loves all things pasta, I decided to try it. The verdict? It was a hit! And even though I doctored it up with butter and parmesan cheese, rather than serving it au naturale the way I normally serve veggies, it was still a veggie--and a yellow-orange one at that, which is something she'd never touch before. So I call this a victory.

Here's what I did. I pierced a 2 1/2-lb. spaghetti squash with a fork all over the skin. Then I microwaved it on high for about 20-25 minutes, until the skin was soft. I let it sit for 5 minutes, then cut it in half and removed the seeds. Then I scooped out the flesh into a bowl, added butter, salt and parmesan cheese, and voila! A new side dish is born!

I highly suggest trying a fruit or veggie you or your family has never tried before. It's like a culinary adventure for all of you, and you might just hit upon something that everybody (or that one picky somebody in particular) really likes! If you stick with the same old, same old, you'll never know. Now that we're fully into a new season, try a squash or two, or a new root vegetable (rutabagas, beets, parsnips?). Prepare it simply, in a manner that your family has appreciated in the past, and you may surprise yourself. Happy eating!

Breast Cancer Prevention: Another Reason to Eat Your Veggies

I just read an interesting article in the October issue of "Vegetarian Times" (www.vegetariantimes.com) called "Eat to Beat Breast Cancer." While I'm not a vegetarian, my diet has become much more "vegetarian-oriented" in that I eat (and advocate eating) lots of fruits, vegetables, nuts, seeds and legumes. The good news, according to this article, is that eating this way can help prevent breast cancer.

The way the article describes it, when your liver filters your blood, it removes extra estrogens from it and sends them to your intestinal tract, where they're either removed from your body along with waste or recirculated back into your bloodstream. The fiber you get from fruits, veggies, etc. serves to carry away the excess hormones and get them out of your system (excess estrogens are believed to contribute to breast cancer). Pretty neat, huh?

There are scads of reasons to eat right, but this one should hit home with anyone who has ever had or known someone who has had breast cancer. Why not give yourself the nutritional edge against a disease that has tragically affected so many lives?

The article goes on to say that 40 grams of fiber per day is a good amount for adults to shoot for, and that soy products and mushrooms, especially, can reduce breast cancer risk from 30-64 percent! Those are numbers we can't afford to ignore.

The Cold-Weather Blues

So I've been having some off days lately, getting seduced by M&M's, too much granola, handfuls of Pirate's Booty at a birthday party. What's happening? I was able to resist just a few short weeks ago. Then it hit me: the weather's getting cooler. Time for cold-weather comfort food--or at least that's what my body's been telling my brain. Time to shore up for the winter so I don't starve like in caveman times.

Don't get me wrong--there's plenty of healthful cold-weather comfort food out there. And in moderation, it's all good. But the tendency this time of year is perhaps to indulge in just a bit too much of it. A few extra calories here and there, and the scale isn't our friend anymore. What to do?

What I always do when I'm led astray is go back to the basics, and if you've been reading this blog for awhile, you know what they are: fresh fruits, vegetables, lean protein, small portions of whole grains, nuts, seeds, water, lean dairy. It's great to try soups, stews, fruit compotes, dried fruit (since fresh-fruit options are fewer this time of year), but beware of your portion sizes. It's easy to down quite a lot of calorie-laden soup because you don't have to chew it! And pasta and potatoes can be particularly tempting when it's cold outside.

Don't deny yourself. Just don't overdo. And don't use the cooler weather as an excuse not to get into your gym clothes: you must still exercise. But snuggling up with a hot cup of tea and a good movie is a great option ... afterward!

Yummy Things You Can Eat This Time of Year

Well, that title won't win any awards, but you get what I mean. Fall is a great time of year to indulge in colorful, delicious and healthful foods you wouldn't necessarily think of at other times of the year. Here are some of my favorites:

1. Healthful Waldorf Salad: Combine chunks of apples, walnuts, low-fat vanilla yogurt and cinnamon. Add a little honey if it's not sweet enough for you.

2. Roasted Pumpkin Seeds: Soak the seeds of a fresh pumpkin in a bowl of water. The seeds will rise to the top, so skim them off and remove any pumpkin flesh. Allow to dry on paper towels. Toss with olive oil, salt, pepper and any other creative seasonings or spices you like: cumin, cayenne, curry, coriander (or anything that doesn't start with "c"). Place in a roasting pan and roast at 400 degrees for 30 minutes.

3. Roasted Fall Veggies: Place peeled, cubed acorn or butternut squash, carrots, onions, parsnips, sweet potatoes--really anything you like that it's in season--on a roasting pan. Toss with olive oil or coat with cooking spray, season with salt and pepper, and roast at 425 degrees for 30-40 minutes. Great with anything savory.

4. Apple-pie apples: This is one of my daughter's favorites. Peel, core and dice any kind of apple you like. Place in a microwave-safe dish and top with brown sugar and cinnamon. Microwave on high for 5 minutes or longer, until apples are tender. Serve alone, as a side dish, frozen yogurt topping, etc.

5. Pumpkin pie. I know what you're thinking, but pumpkin has fewer calories than just about any other type of pie. Have a small slice (and avoid the whipped cream topping if you can).

6. Roast turkey. Yup, it's delicious and healthful, too. Naturally, the white meat (skinless!) has fewer calories and fat than the dark, but a little dark meat won't hurt you if that's what you prefer. Stay away from the gravy and stuffing (or just have a spoonful of each). Turkey sandwiches, turkey salad, turkey soup...

Happy Fall!

10 Things Water Can Do for You

There's been a lot of controversy over the years about whether or not drinking water contributes to weight loss. At the moment, research doesn't seem to support this theory, but that doesn't mean you shouldn't get your ounces in each day.

Water is vital to any healthy eating plan. It keeps your organs functioning properly, helps your body rid itself of waste and toxins, and basically helps regulate all of your body's systems--you can survive longer without food than you can without water, remember? So drink up! (At least half your body weight in ounces is recommended.)

If that doesn't convince you, here are ten more things that water can do for you, and I speak from experience:

1. Keep your complexion clear and glowing.
2. Keep your digestive system running smoothly. 'nuff said.
3. Help you sleep better since you won't be constantly waking up thirsty.
4. Help keep your breath fresher.
5. Help prevent headaches.
6. Prevent all the symptoms of dehydration: headache, nausea, exhaustion.
7. Prevent water retention, which leads to bloating, discomfort and weight gain.
8. Help you feel satisfied so you don't overeat.
9. Give "weight" to food so you feel like you're eating more but you're taking in zero extra calories.
10. Prevent muscle cramps while exercising.

So don't skimp on the H2O--it's definitely your friend!

Post-Vacation Mode

OK, so my family and I went to Vegas for a few days, and I applied my 75/25 vacation-mode eating plan. Here's how I did.

We stayed in a suite and ate breakfast in each day, so I was able to stick fairly close to my at-home breakfasts (although it was hard to gauge just how much cereal I was pouring without my trusty small bowls). Lunches and dinners were almost all eaten in restaurants, so that was tougher. I stuck to salads for lunch as much as possible and ignored the fries that came with my daughters' meals, but portion sizes were definitely an issue. I also only asked for dressing on the side about half the time. I usually got 1-2 servings of fruit in for snacks or with my morning cereal and tried to avoid starchy refined carbs as much as possible.

Dinners were trickier. With the Memphis BBQ one night, the steak dinner with all-you-can-eat salad bar another (I DID stick to salad from the bar but had some bleu cheese dressing on it), and the all-you-can-eat buffet a third, it was hard to stick to reasonable portion sizes. And I didn't say no to dessert, but almost always shared or just had a bite or two. But when you have kids with you, the alcohol consumption tends to go way down (we didn't have a drop), which also helps keep weight in check.

We were about as active as usual, did a lot of walking up and down The Strip and did some swimming, so that helped work off the extra calories. My husband and I each got at least a 45-minute workout in each day, too, taking advantage of the treadmill and/or bike at the fitness center, and I brought (and used!) a couple of workout DVDs with me. But since we drove, the days we made the 4.5-hour trip there and back were not super-active.

Fortunately, snacks in the car were fruit, Clif bars and Nature Valley nut clusters (yummy!), so our fiber intake was up. However, we did stop at M&M World on our last day there, and I did eat my share of those little nuggets--during the drive home and after arriving home. Well, they had coconut and dark chocolate peanut flavors--a girl doesn't get those every day!

So the upshot? I gained about a pound when all was said and done. And I'm right back on the wagon today, so that should be gone soon. All in all, a fairly successful vacation--fun, but not out of control. Time for a long run tomorrow!

The Skinny on Supplements

I've always tended to err on the conservative side where dietary supplements are concerned. I could never see the point in adding all kinds of questionable (and often expensive) substances to my diet without a real reason. So I say, unless there's a real medical reason to take a supplement (i.e., high blood pressure, high cholesterol, fibromyalgia or arthritis) or your doctor has recommended it to you, don't waste your money.

As far as diet supplements that propose to curb your appetite, help you lose weight or "cleanse" your system, be very afraid. First of all, many could be dangerous. Second, what do they teach you about how to eat right for your body? Nothing! I'd avoid them, personally.

Now, vitamin and mineral supplements are a different story. Particularly if you're on a weight-loss plan where you're restricting your calories, you may not be getting the required amounts of certain vitamins and minerals to keep you healthy in the short and long term. The ones I'm thinking of are Vitamins A, C, all the B vitamins, and calcium. To remedy this, look for a good multivitamin that gives you 100% of the RDA for a broad range of vitamins and some minerals. Then, since you probably aren't getting enough calcium anyway, take a calcium supplement with vitamin D to help you absorb it. Vitamin D, while the hot new "vitamin of the week," is still important for a variety of health reasons. For more information on dietary supplements, try http://dietary-supplements.info.nih.gov/factsheets/vitamind.asp.

Since I am trying to manage my high cholesterol without taking meds, I'm supplementing my diet with pharmaceutical-grade fish oil and plant sterols, both recommended to me by my physician. I'm considering dropping the plant sterols and seeing how that affects my numbers, if at all. Other than that, though, I'm saving my money for real food.

Vacation-Mode Eating

Let me be clear: vacation is no time to start a weight-loss plan. You are not going to be in the mood to change your habits or restrict your choices when you are in the vacation frame of mind. However, what to do if you've been on a weight-loss plan and are seeing results ... then vacation arrives. Maybe you've been trying to slim down to look good for this particular vacation, or maybe it just happened to coincide with your newfound healthful habits. The question remains: what do you do? Attempt to adhere strictly to your new plan, or throw caution to the wind and eat whatever and however much you want?

Naturally, I wouldn't recommend either of these options. Vacation is a time to loosen up and enjoy life, so trying to follow your eating plan to the letter is probably going to backfire one way or another. You're most likely going to be exposed to lots of tempting food and drink, and denying yourself is a recipe for disaster: it's an invitation to binge when your guard is down.

Still, throwing all the rules away and overindulging in all kinds of off-the-plan foods doesn't make sense either. Why undermine everything you've been working so hard to achieve? Plus, once you return home, it will be that much harder to go back to eating healthfully, and you'll have put yourself in yo-yo dieting mode, which isn't good for you or recommended for smart weight loss.

I suggest you take a 75/25 approach to your eating plan while on vacation. Seventy-five percent of the time, make healthful choices: fruits, veggies, high-fiber carbs, lean protein--you know the drill. Then, the remaining 25 percent of the time, allow yourself to taste some of those tempting items. Have a margarita before dinner, maybe share a slice of decadent chocolate cake with someone. It's a balancing act.

The key to successful vacation eating, I believe, is portion control. I proved this to myself years ago when I went on a cruise with a friend and came back a few pounds lighter than before I left. How? There was so much food to choose from that I couldn't possibly eat it all, so I decided to choose only the foods I really wanted, and only eat until I was satiated--not full. And it worked! I didn't feel deprived, and I lost weight during the trip (I was probably the only person who ever lost weight on a cruise!).

I'm thinking of all this now because I have a vacation coming up soon and I want to have a maintenance plan in place before I go (so if you don't see me post for a few days, you'll know why). Keep these tips in mind for the next time you go on vacation, and you'll still fit into your jeans after you come home!

There's No One-Size-Fits-All Diet

Some people want to be told exactly what to eat, how much, when, etc., in order to lose weight. I suppose a nutritionist could do that for you. But the truth is, you already know what to do. You know which foods to focus on and which to avoid in order to be healthier and lose weight. The real work comes in when you figure out how to incorporate this knowledge into your daily life until it becomes second nature. Once you do this work, you'll be well on your way to keeping that weight off for life.

I can't tell you exactly how much cereal to put into your bowl, when you can afford to eat a Reese's peanut butter cup or how many miles to run tomorrow morning. But when you get to know your own body, how it reacts to certain foods and certain amounts of foods, and how it feels after you run 5 miles vs. 8 miles, you won't need me or anyone else to tell you those things.

I realize that not everyone has been gathering information on health, nutrition and fitness their whole life the way I have, but we're all certainly exposed to enough information about food, exercise and lifestyle to know where to start. The people at weight loss get educated about these things, then they apply that education to themselves and learn from their experiences. It's the best way I know to really change and maintain what you've achieved.

So I won't tell you exactly what to eat or how much exercise to do--although I'll tell you what worked for me, and advise you to try it for yourself and see what works. Tweak it. Make changes. Maybe you'll discover you hate some of the foods that worked best for me, and maybe you'll discover others that work better for you. Customizing this eating plan in a way that makes you happy and gets you results is the only way you will achieve long-lasting results. This is my one-size-fits-all advice to you.

Pin Up Those Unflattering Photos

I hadn't considered this true before, but seeing yourself overweight (and not liking it) can be a real motivator. It occurred to me today that every time I log on to my blog and see that "before" photo of myself 25 lbs. heavier, I cringe. It's never fun to see yourself as unattractive. But it might just stop you from putting that extra cookie in your mouth.

Here's a behavior-modification trick that actually works: Post a photo of yourself that you hate in a prominent place, either at home or at work (if you can stand it). It should go wherever you most feel tempted to go off your eating plan on a regular basis. If that doesn't keep you on track, I don't know what will. No, it's not there to torture you, just to remind you of what you're moving away from. If you want to balance it out, buy an outfit in your goal size (as long as it's realistic) and post a pic of that next to your "before" shot. (Besides, if you've invested in new, smaller-size clothes, that could be another incentive.)

They say a picture speaks a thousand words, so let that work to your advantage. As much as I want to delete that photo, I'm keeping it up to show you how my eating plan transformed me, and how it can work for you. It also works as a reminder to me of how far I've come, and how I'll never go back. Come up with similar motivators for yourself, and they'll help you achieve your goals.

More Evidence That Diet Does Matter

Want more evidence that what you eat (and don't eat) does impact your weight? This is anecdotal, admittedly, but I haven't exercised since last Thursday, thanks to a bad cold that really walloped me. But, realizing that I'm expending fewer calories due to the lack of exercise, I've been careful since getting sick to avoid those starchy refined carbs and focus more on fruits, veggies, protein, fiber and liquids (soup, water, tea). I've also been careful about portion size. And guess what? Even though I've been rather slothlike, my weight has remained stable.

Now it's true that I don't know how long I'd be able to go without exercise and still maintain my weight, muscle/fat ratio, energy level, health, etc. But it's good to know that for those times when I CAN'T exercise, I can still stay the course and not gain weight.

I'm not saying that diet is more important than exercise. Both need to work in tandem in order to make up a healthy weight-loss program, and exercise carries far more benefits to it than just weight loss. But so many of us get pushed off-course in our weight-loss efforts when we stop exercising for a little while, and it doesn't have to be. Just because you can't get your running, walking, weight-training--whatever your exercise of choice is--done, don't use it as an excuse to eat poorly. (And if, like me, you can't exercise because you're sick, you also want to eat well in order to get healthy again fast.) Don't let this one trip you up, and you'll be back on track in no time.

When Not to Exercise

Anyone who knows me well will attest to the fact that I'm a die-hard exerciser. I never use laziness or fatigue as an excuse not to work out, and I'll push myself through difficult exercise sessions knowing I'm doing something good for myself. Unlike what most experts advise, I don't schedule "rest days" because I never know when my schedule is going to make exercise out of the question. But not today.

Today I woke up with every intention of going to my Friday Cardio Muscle class at the gym, but alas, it was not meant to be. In a rare moment, I seem to have succumbed to the sickness that nearly everyone in my house has caught: My head's been in a fog, I feel weak and weary, congested, just plain awful. The current wisdom is, if the problem is from the neck up (stuffy nose, cough, etc.), it's OK to exercise, but if it's below the neck (chest congestion, bronchial, etc.), give it a rest. I would usually agree with that, but this feels systemic, so I bagged the exercise plans (sorry, Karen!).

It's cold and flu season, so you must take care of yourself. If you feel like something the cat dragged in, slow down, drink lots of fluids, and leave the gym shoes off until you're feeling better. But if you're just a little sniffly, maybe a little lethargic, a workout might actually make you feel better.

The litmus test for me is this: I imagine how I will feel after the workout. Will I feel energized, like I've "sweated out" all the bad stuff? Or will I feel shivery and worse than when I started? If you can only imagine the latter, wait for another day. It won't derail your weight-loss efforts that much, as long as you do get back to it as soon as you're well. We all do our best to stay healthy, but sometimes you just can't avoid getting sick. So know when it's time to throw in the towel.

A Great Veggie Dish for Fall

Now that autumn is in full swing, it's a great opportunity to eat more vegetables in dishes like soups, stews and casseroles. This morning, I got a reminder from the food website Epicurious (www.epicurious.com) about an Italian vegetable dish a friend had given me the recipe for years ago: giambotta (Epicurious says "ciambotta," but it's the same thing). Basically a vegetable stew, giambotta takes advantage of all the leftover veggies in your fridge and turns them into a delicious, warm stew that marries well with pasta or crusty bread (whole grain, natch). Low in calories and fat, yet satisfying, giambotta is perfect for a chilly fall night, and the leftovers just keep getting better. Give it a whirl: http://www.epicurious.com/recipes/food/views/Italian-Vegetable-Stew-em-Ciambotta-em-355473?mbid=RF. Also try making your own vegetable-based soups--there are scores of recipes online to get you going. They're so much better than the canned version, and you can always freeze what you don't eat.

The Short Woman's Weight-Loss Dilemma

I'm a short woman, not even 5' tall, and I don't think average-size or tall people really get how hard it is for us little folk to lose weight. Basically, being short means that my calorie needs are lower, so I can't eat as much as most people can without gaining weight. When I finally accepted this fact, I began to lose weight.

Losing 25 lbs. may not sound like such a great feat, especially when you read about people losing well over 100 lbs. on some weight-loss plans (that weight loss is more than an entire one of me!!). But when you're short, even losing 5 lbs. is a major deal. And when you're eating the wrong foods in the wrong amounts, losing weight is next to impossible for a short person, not to mention a short WOMAN! (For the record, it seems that women have a harder time shedding pounds than men do because our bodies are hard-wired to hold onto fat stores in case we have a baby growing inside us.) Fortunately, because we're little, we probably can't eat as much as bigger people can, which automatically reduces our calorie intake.

When I finally discovered a way to eat that didn't leave me hungry and allowed me to lose weight and still have lots of energy, I jumped on it. I believe my eating plan can work for anyone who wants to lose weight, but especially for short women who like to eat but just can't figure out how to restrict their calories enough to lose weight and not be ravenous all the time.

So if you're little like me, take heart. There is a way. Go back to my early posts and read how I did it. Follow the principles I outline here. See if you don't start losing weight like I did and being pleased with what you see in the mirror. Just don't give up. And don't forget about exercise, which IS important for revving up your metabolism. Remember, every calorie burned is that much more relevant to a short person's weight-loss success.

Before and After

Realizing that I needed to post some photos of me on the blog, I recently had some photos taken that show the way I look today. Then, I went in search of some "before" pictures that show the way I looked 25 lbs. ago. I was shocked at what I found. The photo that you see here shows the way I looked during a family trip to Colorado in the summer of 2005, just four years ago. At the time, I thought I looked pretty good. That is, until I saw the picture today and realized how heavy I really was.

These are the types of mind tricks we play in order to keep ourselves from losing weight. We grow our hair or spend lots of money on new clothes and makeup to distract ourselves from the fact that if we just took off the extra weight, we'd look and feel so much better and not have to "hide" behind all that other stuff. We think, "Well, this is just my weight; I'd better learn to live with it." But it doesn't have to be. I'm living proof!

Of course, you'll probably have to spend some money on new clothes because your old clothes will be falling off you. And you should. In fact, if you've lost at least 10 lbs. since you last bought clothes and still have more to go, don't wait until you've reached your goal to invest in some new clothes. Reward yourself with some clothes that fit, and you'll be even more motivated to continue your weight loss efforts. Giving yourself little rewards along the way will boost your mood and allow you to recognize how far you've come. And it will keep you from slipping--just don't reward yourself with doughnuts, cheeseburgers and fries. Pretty soon, you'll be comparing those "before" and "after" photos, and you'll be absolutely amazed at what you'll see.

How to Eat Ice Cream and Not Gain Weight

I used to eat low-fat ice cream. But that was when I was 25 lbs. heavier. Now I eat the full-fat stuff and enjoy every spoonful. Let me explain. You see, my wonderful husband bought me a Cuisinart ice cream/frozen yogurt machine for Mother's Day a couple of years ago. It was the best present he ever gave me because I never have to touch the thing and I get to eat the most delicious ice cream I've ever had. From Day1, my husband started making first vanilla, then coffee, then cookies-and-cream, and then branched out into exotic gourmet flavors like white chocolate-port-soaked-blueberry. Yum! (For the record, I think I made mango sorbet in the thing once.)

Anyway, we no longer buy ice cream because that's sacrilege when you can make the all-natural stuff that tastes so much better right at home. But, of course, all of that fabulous ice cream (made with heavy whipping cream and half-and-half) does come with a price: it's high in fat, calories and cholesterol. So how do I eat it and not gain weight or compromise my health? Very strategically.

I only eat it if I've had a healthful eating day and have budgeted a few extra calories for a treat. And THEN I only take a small scoop and top it with fruit, nuts, maybe a drizzle of caramel or chocolate syrup. Let me tell you, that ice cream is so rich and wonderful that I literally can't eat more than that without feeling really gross. And you know I don't go there if I can help it.

My point about all this is, rather than eating mediocre low-fat ice cream that leaves you craving more, it might be smarter to eat the full-fat stuff ON OCCASION as long as you can stop at a small portion. It's all in the context of healthful eating, everything in moderation, etc., etc., which we've all heard about for years. But it works. This applies to cookies, cake, whatever it is that you adore in full-fat form but doesn't quite measure up in low-fat version. And it's not every day. And it's not when you're feeling depressed or stressed or bored. And it is when you're feeling in control--which should be more and more frequently once you start eating right.

Love to Eat? So Do I!

I've had several friends lament to me that they want to lose weight, but they just love to eat. Well, hello--I love to eat, too! How do you think I got to be 25 lbs. overweight? In order to lose the weight, I didn't stop eating or curb my love of food. It took a major mind shift to get me to the point where I was in charge of what I ate, rather than vice versa.

Once you're committed to getting healthy, losing weight and looking better, saying no to that second helping will get much easier. Instead of living to eat, you'll eat to live better. It sounds trite, but it's true. I can always tell when someone is not ready to change their eating habits and lifestyle for life: they come up with lots of excuses: "I can't stop eating off my kids' plates," "But I get so HUNGRY after dinner," "I can't avoid cookies when they're in the house." I'm not saying these aren't problems. But finding a way to solve them without eating what they shouldn't is not their top priority.

To be truly successful at weight loss FOR LIFE--that is, losing the weight and maintaining it--you need to change the way you think about food. Not that you won't ever again be tempted by a croissant or a Dove bar, but you'll figure out ways to have those things without blowing your eating plan. Staying healthy and fit and maintaining your weight loss will become your true goal and inner philosophy--you'll finally be in control, instead of feeling helpless about food. Doesn't that sound like a plan?

But you have to be ready to commit to that. It's like exercising a new muscle, one that gets stronger each time you work it. And once you do, there will be no stopping you, no matter how many uneaten French fries are staring you in the face.

Skip Meals Much?

As I sit here fasting for the Jewish holiday and counting down the hours and minutes until I can eat again, I am even more baffled by people who regularly skip meals or "forget" to eat. How, exactly, does one do that? My body is simply not calibrated to skip meals. And forget to eat? I'd have to be unconscious.

Fortunately, the eating plan that has allowed me to lose 25 lbs. and maintain that weight loss for well over a year does not advocate skipping meals. I can't imagine any good weight-loss plan doing so. By eating every few hours or so, you're allowing your blood sugar to remain on an even keel and keeping something in your stomach so that you don't overeat the next time you do eat. You just can't make good eating choices when you're over-hungry, and you're very likely to eat more than you should before your stomach can signal your brain that you're full. That leads to weight gain, yo-yo dieting, all the bad stuff that keeps you from reaching your goals.

So eat! Don't skip meals! If you're shoring up calories for a splurge later in the day, just cut back on earlier meals and snacks--don't skip them entirely. If you have to pick a meal to skip, I'd go with dinner because you'll probably go to bed soon after and won't likely be doing anything strenuous before you eat breakfast. (And you don't need me to tell you how important breakfast is.) But even so, not a good practice. Whether it's just a snack or a full meal, eat something every 3-5 hours while you're awake, and stock up on quick snacks that will see you through until the next time you're hungry (for inspiration, see my last post about my 10 favorite snacks). And wish me luck: a little over three hours to go!

My Ten Favorite Snacks

Snacking IS allowed. In fact, I highly recommend it to prevent you from being overly hungry at mealtime and wolfing down more than you should (or the wrong foods). So here, in no particular order, are my top ten favorite healthful snacks.

1. Apples and peanut butter (and maybe a little Nutella, my new love). The Nutella offers scant nutritional benefit, but it tastes good, and a little goes a long way. The apple's fiber, vitamins and antioxidants somewhat nullify the peanut butter's fat--and you wouldn't eat more than a tablespoon at a time, would you? Of course you wouldn't.

2. Yogurt, bananas, walnuts and honey. Fat-free plain yogurt, that is. A FEW walnuts and no more than a couple of teaspoons of honey. Protein, fiber, enough fat to keep you satisfied for an hour or more, and the sweet banana and honey are a great contrast to the creamy yogurt and crunchy walnuts. Magnifique!

3. Baby carrots and hummus. What could you find wrong with this? The right mix of crunchy, savory, sweet, salty and creamy--and so good for you. Fiber and protein, to boot.

4. Prunes. I know what you're thinking, but have you tried them lately? They're really sweet and satisfying. And you already know about the fiber.

5. Ten to 15 almonds. I give you an amount because it's easy to down hundreds of calories worth of nuts, if you're not careful. Eat them one at a time and savor them.
They offer protein, calcium, fiber, vitamin E, shall I go on?

6. Air- or canola-oil popped popcorn, lightly salted. NOT microwave popcorn--you'll never go back to that stuff once you've tried the real thing, popped in a real pot on a real stove (not to mention, it's so much more economical). Amounts of the oil-popped version do need to be monitored, but you can go wild on the air-popped stuff.

7. Soy milk smoothie. Really, it's better than it sounds. Strawberries, blueberries, bananas, fat-free plain yogurt, vanilla soy milk, honey and a dash of vanilla, if you like. Blend and enjoy.

8. Veggies and salsa. Actually, salsa on just about anything savory is good. Maybe a FEW tortilla chips.

9. Vegetarian refried beans on a whole-wheat or high-fiber tortilla; maybe a sprinkle of shredded cheese. Heat and eat.

10. Marinated cucumbers. In a wide-necked jar, make a solution of white vinegar, sugar and cold water to taste. Add peeled sliced cucumber and red onion, if you like. Allow to marinate in the fridge for at least an hour. Pull out a few slices as you get hungry. Great in the summer if you have a hankering for something cold, crisp and good for you.

Don't Fall for Label Hype

I'm amused by the nutrition claims I've been hearing and reading lately. It used to be "fat-free," "sugar-free" and "low-calorie." But just in the last week, I've heard about fudge that's "gluten free" and "trans-fat free" and restaurant French fries cooked in "cholesterol-free vegetable oil." Not that these claims aren't true, of course. But fudge never had gluten OR trans fat in it, and vegetable oil never had cholesterol in it!! That's like claiming that vodka is a diet food because it's fat-free! Come on, people!

Just because a food or product has a healthful-sounding nutrition claim doesn't make it healthful. Think about the food itself. Does fudge sound like health food? How about French fries? Yes, trans fat is bad, and gluten (the protein found in rye, wheat and barley) can be problematic for people with celiac disease and other syndromes, but a food that's primarily made of butter, sugar and cream should not be a mainstay of your diet. And French fries--whether fried in vegetable oil or lard--are still French fries: high in fat, calories and starch, and not much else.

So be wise to the hype, and take it for what it's worth. Look at the nutrition facts and see through the myth to the truth. As long as you're aware of what you're eating, there's nothing wrong with indulging in a little fudge every now and then, and maybe a "small" serving of fries (rarely!). But don't be fooled into believing you're doing yourself a favor.

Good News in Carb Country

You may have noticed that I've been harsh on starchy, refined carbs. Breads, muffins, rolls, bagels, cakes, crackers, cookies, pastas, etc., that are made with primarily refined white flour simply do not deliver the nutritional payoff for your calorie buck. Since this type of flour is stripped of the wheat's bran, vitamins and minerals (although some of the latter two are often added back in), pretty much all that's left are the calories--and unless you're running a daily marathon, too much of those will only thwart your weight-loss efforts.

But the good news is that food manufacturers have responded to the call for more healthful carbs. Today, there are all manner of whole-wheat and whole-grain pastas, breads, cereals, crackers and even cookies available in your supermarket that not only give you good nutrition, but actually taste good! Manufacturers like Barilla and Sara Lee, for example, offer both full-on whole-grain products or products that combine whole grains and refined grains to provide tasty and healthful alternatives to the pure-white stuff. That's progress!

Not only that, but you can find similar products in mainstream restaurants now. We were at The Old Spaghetti Factory last night, and I was pleased to see that diners can now order whole-wheat and gluten-free pasta in addition to traditional white pasta. And I was happy to note that one can find out complete nutritional information on all of this restaurant's offerings on its website (http://www.osf.com/menu/nutrition.htm). (I was not, however, so pleased to discover that there are still trans fats in some of its menu items, but progress can be slow sometimes.)

Let me add that, while these are steps in the right direction, I don't always want to be slapped in the face with the number of fat grams or calories in the dish I'm ordering (especially if I simply want to indulge for that one meal). But I do like the fact that this information is available, especially online, for viewing before I actually go to the restaurant. And perhaps it keeps the restaurants honest if they have to be accountable to us diners for the value of what they're heaping on our plates.

So be aware of the options in carbs that are being presented to you these days. And if you have the chance to try a whole-grain or whole-grain-blend carb product, give it a shot--let me know if there are any especially good ones out there, too.

10 Foods You Thought Were Bad For You But Aren't

After hearing about the no-sugar diet and the no-fruit diet and every possible crazy diet under the sun, I thought it was time for a reality check. My eating plan does not forbid any food or food category for any length of time (except for trans fats, which have no place in anyone's diet). I do have suggestions on how much and how often to eat certain foods, but I will never tell you that you can't have them if you want to lose weight. That's a surefire formula for failure because you will always crave the very thing you know you can't have.

That said, I'm providing you with a list of 10 Foods You Thought Were Bad For You But Aren't. Watch the amounts you eat of most of these foods--unlike most fruits and vegetables, which you can eat to your heart's content. The following are healthful foods that should be eaten in moderation. That is, don't overdo them, watch portion sizes, and savor whatever you do eat.

1. Peanut butter. What's your poison, creamy or chunky? Natural-style or not? It's fine to indulge in a tablespoon or so per day of peanut butter. It's a high-protein food with staying power and the many health benefits that nuts and nut butters offer. (And it's one of my absolute favorite foods in the world!)

2. Chocolate. Now I do mean dark chocolate, in 1-oz. portions, to be eaten slowly and enjoyed. Heart-healthy and rich, chocolate eaten this way will not make you fat.

3. High-calorie cereal. By this I mean fiber-dense cereals such as Kashi Go Lean Crunch (my cereal of choice), Fiber One or any cereal with at least 6 grams of fiber per serving. These do tend to be a bit higher in calories than Special K or corn flakes, but they pack more of a punch and will stay with you a lot longer, preventing you from eating that donut at 10:30 a.m. Stay under a cup per day if possible.

4. Avocados. Love, love, love these little Vitamin E-packed gems. Their flesh has a buttery mouthfeel that is very satisfying, wonderful on sandwiches, in salads, mashed into guac. Just watch portion sizes because it is high in (albeit healthful mono-unsaturated) fat--try for no more than 1/4 of an avocado per day.

5. Salmon. So good for you. Rich in Omega-3 fatty acids and so versatile. It's one of the best fish choices out there. But do stay under a 6-oz. serving per day because its high fat content makes it high in calories, too.

6. Eggs. Once shunned as high in saturated fats and cholesterol, eggs are once again welcome into the American diet. Apparently their positives (high protein, low calorie) far outweigh their negatives, and as long as your cholesterol isn't whoppingly high, you can enjoy an occasional egg (with yolk). No more than two per day.

7. Oils and butter. I know, I know. They're high in fat and calories, and butter is high in saturated fat. But a SMALL amount of these makes food satisfying and tasty. Use them sparingly, but don't avoid them completely unless you wanted to be tempted by foods far worse for your weight-loss goals. A tablespoon per day is fine.

8. Roast beef. The lean stuff that's thinly sliced and on a sandwich is one of the best choices at the deli (with a side salad, of course). About 4 oz. per day should keep the scale on track.

9. Sweeteners. Sugar, honey, agave nectar, etc.--all are acceptable within reason. Don't go crazy, but don't go crazy avoiding them either--they make foods you wouldn't otherwise touch (think oatmeal, maybe green tea) appealing. I'll let you decide how much.

10. Potatoes and corn. Yes, they're starchy carbs, but they're not refined. And eaten in whole form with little embellishment, they're low in calories, high in fiber and vitamins. So ease up--but again, don't overdo. A fist-sized portion of one or the other won't hurt.

A Fish Dish Your Whole Family Will Love

I try to serve fish at least once a week. Not only is it good for our weight and cholesterol levels, but my family actually likes it. The only problem was that they didn't all like the same kinds of fish: we all like salmon except for my youngest. So when I invented a recipe for baked fish that everyone liked, I was thrilled. Now my youngest will even ask for seconds!

Swai is a tender, flaky white fish that has a tendency to be dry and mild flavored if not cooked the right way with the right seasoning. I like to broil my fish, but swai doesn't take well to broiling. Much better to bake it. If you can't find swai, substitute flounder, tilapia, halibut or any other similar white fish.

Baked Swai
1-2 lbs. swai fillets
1/3 cup dry white wine
1-2 tbsp. butter, Smart Balance buttery spread, or your favorite non-hydrogenated tub margarine
salt, pepper, parsley flakes and any dried herbs you like

Line a shallow baking dish with fish. Season with salt and pepper to taste. Pour wine over fish and dot with butter. Sprinkle with parsley and/or herbs. Bake at 350 degrees for 15-20 minutes, until fish is opaque. Enjoy

Don't Forget About Fruit

Fruit is your friend. Call me crazy, but on days when I eat at least two servings of fruit (assuming I haven't gone completely over the top with my calorie intake), I'm very happy with the scale the next day. Whether it's the sweetness taking the edge off any sweets cravings I might have, the fiber content, the water content or a combination of the above, I'm not sure. But I do know that fruit is a very important element of a weight-loss plan and an eating plan that you can live with for the rest of your life.

I have to admit I was never a big fan of fruit growing up. Since I was put on overweight alert by my pediatrician at age six, my mother pushed fruit as an alternative to those yummy Pepperidge Farm cookies that my slender sister could eat freely. And I didn't like it one bit. So as an adult, it was never high on my list of favorite foods. But since I discovered just how healthful fruit really is and how much it helped me lose (and now, helps me maintain) weight, I'm a huge fan. I still have to make a mental note to get those two servings in, but it's really not hard to do. Here are some suggestions:

1. Fruit smoothie: 1-2 cups of fresh mixed berries, a banana, a scoop of fat-free plain or vanilla yogurt, a splash of soy milk, a tablespoon or so of honey and a dash of vanilla. Blend in a blender or with a hand blender until smooth and serve.

2. Add fruit to your green salads: Grapes, peaches, blueberries, apples, pears, dried cranberries, raisins--all add a different dimension to your salads and will calm your sweet craving at the same time.

3. Fruit salsa: Dice fresh peaches and strawberries, and combine with red onion, lemon juice, olive oil and cilantro for my friend's version of a delicious salsa. Serve with whole-grain crackers or raw veggies.

4. Slice up melon or apples and serve over a small scoop of ice cream. The fruit's fiber will lessen the negative effects of the indulgence and add a satisfying textural difference.

5. Keep a bowl of washed grapes in the fridge, front and center where you can see them. Snack often.

The Heart-Rate Monitor: Another Tool in Your Arsenal

I've already extolled the virtues of the digital scale as an extremely helpful tool for keeping you on track in your weight-loss efforts. When you commit to stepping on the scale frequently (I prefer every day), you'll think twice about that second helping, which can prevent you from overeating. Now I want to talk about talk about another great tool: the heart-rate monitor.

A little over a year ago, my husband got me a heart-rate monitor watch for Mother's Day. I loved it so much that I got him one for Father's Day! Mine is programmable for my age and gender, which helps make it more accurate. But one of my favorite features is the calorie counter, which takes into account those two factors. I love to use it during spin class and running--sustained cardiovascular exercise--to help give me an idea of how hard I'm working. Now, granted, it doesn't take into account my weight and height, and it doesn't consistently monitor my progress so I do have to check in frequently by pressing down on a button (which takes away from the accuracy), but it does give me a general idea of how many calories I'm burning and whether I need to step it up.

Using the heart-rate monitor has added a new dimension to my workouts. I'm no longer working against the clock but against my own progress, which helps me get faster and stronger. Plus, it lets me know how much leeway I have in my calorie intake for the day. I don't swear by the numbers it gives me, but I use it as yet another guide for my day. I highly suggest you get one and use it while walking, running, using the treadmill or cycling. You can get the wristwatch style for about $50, or invest in one that straps around your body above the ribcage for consistent monitoring and greater accuracy (these can run up to $350). Check out this site for more information about monitors: http://www.marathonguide.com/training/articles/HeartMonitorTraining.cfm.

The Truth About Exercise, Part 2

The "Time" magazine article I referenced in my last post did make a point about "movement" vs. "exercise" that I thought was valid. Seems studies show that while vigorous exercise can make you ravenous, simply moving more throughout the day does not. In fact, extra movement during the day--taking the stairs instead of the elevator, gardening, running errands--instead of sitting still can burn more calories than you realize and can help keep off extra weight.

I've noticed this phenomenon myself. Some days, I'll do an hour spin class, then spend a lot of time sitting at my desk, eating what I usually eat, and I won't see a difference in the scale the next day. But other days, I'll clean out the garage, weed the garden, go to three different stores looking for the best deal on something, etc., and after eating what I usually eat I'll find the next day I've lost weight. Don't discount the extra activity you do in a day. It does count toward your calorie expenditure. I wouldn't, as the article suggests, substitute it for concentrated cardiovascular or strength-training exercise, but it can work in conjunction with your regular exercise routine and eating plan.

So take the stairs once in awhile, walk to school to pick up your kids instead of driving every so often, even spend some time on your feet cooking a more elaborate (healthful!) dinner. You may be pleasantly surprised by what the scale reflects the next day.

The Truth About Exercise

I can't go another day without addressing last month's Time magazine article on exercise (http://www.time.com/time/health/article/0,8599,1914857,00.html). Titled "Why Exercise Won't Make You Thin" and teased on the magazine's front cover, it probably sold a lot of copies. My concern is that those people who DIDN'T read the whole article and simply glanced at the cover used it as a reinforcement of their excuse for not exercising.

The article describes recent studies that show how vigorous exercise can spike hunger, which causes people to eat more than they burned off in the exercise session and sabotages their weight-loss efforts. I'll give them that vigorous exercise can make people hungrier, but it does not turn them into animals with uncontrollable hunger. It does not take away their sense of reason or their commitment to get healthier, slim down and live a better life. I'll say again what I've said many times before: if you are truly committed to your weight loss, you will be mindful of what and how much you eat, and you will not let cravings and hunger go unchecked--certainly not repeatedly. I mean, if you're going to spend an hour walking or running or lifting weights, do you really think tucking into a personal pan pizza right afterward is a good idea?

If you're one of those people who gets hungrier after you eat, the answer is simple: EAT!! But eat healthful, satisfying foods that won't blow your efforts to shreds. PLAN what you're going to eat after a workout. Eat low-calorie but tasty snacks during the day that have a balance of protein, carbs and a small amount of fat to keep your energy up and your resolve strong. You're less likely to give in to cravings for large amounts of high-cal foods if you don't allow yourself to get overly hungry. Be mindful of the way your body feels and the way you feel emotionally after you exercise. If you're just exercising so you can eat unhealthful foods, you're thinking the wrong way and using food in an unhealthy manner. And if you eat more after you exercise--even if you're NOT particularly hungry--ask yourself why. What else could you be doing to reward yourself: a bubble bath, massage, TV show you want to watch, chat with a friend, pedicure. Don't use food as a reward and it will cease to have power over you.

And for Pete's sake, don't stop exercising because of headlines that shout it's all a waste anyway. Exercise is good for you mentally and spiritually, as well as physically--healthwise! Perhaps one day we won't be bombarded with self-defeating headlines; until then, make smart and informed choices about how to take care of yourself.

Clarification

Let me amend my previous post: Drink half your body weight IN OUNCES of water per day. Half your body weight would be quite a lot of water indeed!

Don't Drink Your Calories

Of course, you know this already. I don't really have to remind you how many empty sugary calories there are in soda and lemonade, right? Nor do I need to point out to you just how much you're sabotaging yourself by downing all those frozen margaritas and "martinis" when you go out dancing with your friends. Do not kid yourself: those calories do count. Gotta have 'em anyway? Fine--you know what to do. Budget your calories for the rest of the day and/or make up for it the next. But the more often you indulge, the more you're going to wreak havoc on your weight-loss plans and your metabolism.

I don't want to be the drink police here. I just want you to be aware of what you're doing when you indulge. All things being equal, it's fine to have a drink every now and then--what would life be without a little fun, right? And many studies have been done on the positive effects of moderate drinking (one drink per day) on overall health: antioxidants in red wine, aiding the digestion, etc., etc.--all good things. Just be aware, as you have doubtless become with food, of the caloric expense involved in drinks.

Naturally, you know that coffee with cream and sugar, all those yummy Starbucks treats you love, and plain old fruit juice all pack a calorie wallop. So if possible, start to wean yourself off them. If you're truly addicted, go slow: fat-free milk instead of cream in your coffee, herbal tea instead of a Frappuccino every so often. Water is your best friend when it comes to drink--make sure you get at least half your body weight in water per day. Calcium-fortified orange juice (a small amount) is fine every day, and purple grape juice also has its benefits. Just be mindful of portion sizes and make sure you're eating whole fruits and vegetables, too. Oh, and if you haven't heard the bad news, diet soda is not the greatest for your diet either. Sorry! Still, everything in moderation. And once you become aware of what some drinks are actually doing to your body, you'll be able to figure out just how much and how many you really want.

Why Portion Control Works With This Plan

Many people who hear about my eating plan ask me about portion control. They say, "Didn't you get hungry when you first started eating less?" The truth is, yes and no. Yes, I got hungry, but no, I didn't simply go back to eating more of the foods I had just cut back on. Instead of eating more pasta, bread, cheese, meat or sweets, I added more fruit, more vegetables, more fiber. And that has made all the difference.

The obvious theory "eat less = weigh less" ultimately only works if you eat less of the foods that are causing you to be overweight and more of the foods that will help you to slim down. Fortunately, those foods you'll be adding more of also (generally):

* are low in calories
* are high in vitamins, minerals, antioxidants, fiber and water
* require more chewing, more "mouthfuls," which in and of itself makes you feel like you're eating more and is more filling and satisfying
* are extremely versatile and delicious
* can also keep you healthier in general--your digestive system and upper respiratory system in particular will thank you.

I always exercise portion control on higher-calorie, higher-fat foods--even the healthful ones like nuts, nut butters, mono- and polyunsaturated oils, avocadoes and salmon. At the end of the day, a calorie is a calorie, whether it comes from salmon or cake. So you do need to make sure you're not overindulging in even the most healthful foods. But as for those lower-calorie, lower-fat fruits and veggies, the sky's the limit.

Getting Started

For many people, simply getting started on a weight-loss plan that they can stick to is extremely difficult. If you aren't used to reading about the subjects of weight loss, nutrition and health, it can be overwhelming to figure out just what to eat, when and how much. Add to this the wealth of conflicting and confusing diet information out there, the plethora of plans, gimmicks and programs that promise to help you lose weight (usually quickly), and it's no wonder many people throw up their hands and stick to what they know--which usually doesn't get them the results they want.

Even though I've been interested in health, nutrition and weight loss most of my life, only within the last couple of years have I been able to put all the things I've learned together into a plan that works for me--and will work for me for the rest of my life, I believe. Here are the basic things I've learned:

1. Most diets don't work; they're too restrictive and don't take into account the long haul, the real world or human behavior.
2. There are wonderful, delicious foods that will keep you satisfied, energized and losing weight consistently until you reach your goal.
3. Focusing on WHAT you eat as well as the AMOUNTS of the different foods you eat will help you learn about what works for your body.
4. Successful weight loss is slower than you might think, but steadier and longer-lasting than what you're used to.
5. It takes a genuine mental shift to get you from where you are now to where you want to be; once you're committed to your goal, nothing will be able to stop you.

For someone starting out on this journey who's completely lost, I recommend these steps:

1. Keep a food journal for a week. Write down what you eat and how much. No cheating!
2. See how much of your diet falls into the "most healthful food" categories: fruits and vegetables, high-fiber carbohydrates (i.e., whole grains), lean protein (lower fat cuts of beef, skinless chicken, fish, low-fat or fat-free dairy, nuts, nut butters, seeds, beans), water.
3. See how much of your diet falls into the "least healthful food" categories: starchy refined carbohydrates (i.e., white bread, white pasta, white rice, baked goods made from white flour), sweets, high-fat protein (fatty ground beef or fatty cuts of beef, fried chicken or fried fish, full-fat cheese/dairy), sugary drinks, alcoholic drinks (to excess).
4. Start by substituting one food choice per day from the least-healthful food category for a choice in the most-healthful food category (i.e., a white-flour bagel for a whole-wheat bagel, or fried chicken for baked). Then go to two foods per day; continue over the next several weeks until most of your food choices are healthful ones.
5. Look at your portion sizes. See what you can cut back by half or so. Try not having second helpings and substituting extra fruits, veggies and water if you're feeling hungry.
6. If you don't exercise, start by taking a walk--even if it's just around the block. Gradually build up to exercising an hour a day a few times per week.
7. If you don't own a digital scale, buy one. If you own one, step on it every morning. Don't judge!

These steps should help get you started. It's the hardest part--once you're on the road, you'll be reinforced by how good you feel and look, and by the compliments you'll get from those around you. If you need help or have questions, ask me!

Why Exercise or Diet Alone Won't Cut It

I ran into a friend today while running errands after my Cardio Muscle class. Since I was clearly wearing workout clothes, she asked me, "So are you working out every day now?" The question brought up a point I need to make clear: Yes, I work out nearly every day and have for many years. It's as much a part of my daily routine as brushing my teeth. That doesn't mean that everyone needs to work out every day, but I do believe if you're trying to lose weight doing some form of exercise several times a week is important.

However, I don't believe that exercise (every day or not) is responsible for my weight loss. It wasn't until I got my eating habits on track, then ramped up my exercise intensity, that I was able to lose weight consistently and have maintained it for more than a year and a half. It was the two elements--diet and exercise--working together that made it happen. If one is out of whack, the system doesn't work.

I'm going to digress a little bit. Keep in mind that I always used to think that I ate "healthy," and since I exercised too, I thought that I was doing the best I could. Having had a father who battled high cholesterol and cardiovascular disease, I learned a lot about how diet affects health from a fairly early age. So I knew what to eat to keep my heart healthy--I just didn't know how to eat or live to keep my weight in check. Once I figured it out, I learned to trust what I know about diet and health and apply it to myself--to "get real" about my weight. And you can too.

Once you "get real" about your own weight, you'll start to learn what works for you and what doesn't. I believe all the gimmicks, supplements and diet fads out there just don't work. They don't teach you about YOUR body, what's good for YOU. The reason I don't give you amounts and prescribed formulas is because I think you have to figure them out for yourself, using the basic tools I'm giving you: the nuts and bolts of my eating plan and the way I incorporate exercise.

So yes, working out nearly every day works for me. Find out what works for you: three times a week, every other day, or every day? What can you realistically do, and what makes you feel your best? Then make that exercise time a priority for you.
Schedule it like you would a doctor's appointment or a work meeting. Make it sacred. Then allow it and your new eating habits to work hand-in-hand to get you fit and healthy. One element might get you there, but both together is a surefire combination.

Dealing with Carb Cravings

In a perfect world, all the starchy carbs we ate would be the whole-grain, high-fiber kind, and we'd always eat them in the right amounts and never crave things like white pasta, pizza and French bread. But we live in the real world, where the scent of fresh bagels assails our noses as we walk down the street and every other TV commercial is about the neighborhood chain restaurant's latest stuffed pizza or pasta dish. (Why do they always look so flippin' irresistible in the commercial?)

Let's face it: every so often we're going to have some starchy refined carbs. It would be unrealistic and cruel to say you're never going to eat them again--and it would backfire because you'd surely crave them if I said you couldn't eat them. The question is how do you incorporate them into your eating plan without setting your weight-loss efforts off-course? I do have a few tricks up my sleeve for this.

First, I decide what my poison is going to be: white pasta, bread, rice--whatever. Then, I surround the poison with the healthiest options possible: lots of veggies, lean chicken, fish or tofu, lots of water, fruit for dessert (or just a bite or two of something sinful). You're basically stacking the deck in your favor by eating the most-healthful food possible along with your not-so-healthful choice. That minimizes the damage you do while keeping you satisfied and on track.

Some other refined-carb hints, particularly for restaurant dining, which is where you're most likely to be tempted by these goodies:

* Order pastas without meat, cream or cheese sauces--opt for tomato- or olive oil-based sauces instead. Lean grilled chicken is also a good ingredient option for pasta. Any pasta with veggies in the mix is better than pasta without veggies.
* Order an appetizer-sized portion of pasta along with a side salad or soup and call it dinner.
* Order an entree-sized portion of pasta and only eat half of it; take the rest home for another meal. Supplement with salad and/or a side order of steamed veggies.
* Have just a slice of pizza and--you guessed it--lots of salad on the side (skip the garlic knots!).
* Order the personal pan pizza and only eat half; see above tip for eating half your pasta order.
* Have your bagel, muffin (croissant or doughnut if you must). Eat whole fruit or fruit salad and nuts with it. Go back on the plan the next day.

Naturally, the more you sneak in starchy refined carbs, the slower your weight loss will be, but you might be in a better mood along the way. Also keep in mind that these kinds of carbs can wreak havoc with your triglyceride levels, so if you're trying to lower your cholesterol, make them a once-in-a-while treat.

Getting Past Plateaus

Anyone who is trying to lose more than a couple of pounds will hit at least one plateau along the way. Plateaus are often the body's way of protecting you so that you won't waste away to nothing (I know, haha, right?). They can last anywhere from days to months, but eventually they will end--just don't give up. As long as your weight-loss goals are reasonable (check with your doctor if you're not sure), there is no reason you shouldn't be able to lose the weight effectively and permanently if you stick to a smart eating and exercise plan.

The first time I hit a plateau, I did get frustrated. Those scale numbers did not move and I didn't know why. But instead of abandoning ship, I decided to make a few changes and see what would happen. First, instead of eating less, I decided to eat more--more fruits, veggies and fiber, that is. I made sure to have at least two servings of fruit a day, drink plenty of water and get my exercise in. Within a couple weeks, the numbers started to move down again. My body was apparently satisfied that I wasn't going to starve, so it allowed more weight to come off.

My husband recently got over a long plateau. He's lost more than 20 lbs. on my eating plan (with weekend exercising only), but the scale wouldn't go below a certain number for several months. To his credit, he didn't get discouraged and go back to old eating habits. He stuck to the program, even added more veggies to his diet, and just recently has started to lose weight again--noticeably!

So don't let plateaus derail your weight-loss attempts. Keep doing what you're doing or try changing a few things up: eat a fruit, vegetable or fish you've never tried before; challenge yourself with a new form of exercise; see what happens if you drink an extra cup of water a day. Eventually, you'll be off that plateau and heading down the scale again.

Cool Beans

Within the last couple of years, I've added various forms of beans to my and my family's diets. It started with garbanzo beans (i.e., chickpeas) and progressed from there. I had just started having my cholesterol monitored by a physician, and she was helping me lower my numbers without meds. Garbanzo beans was one of the items on the list of cholesterol-lowering foods she gave me, and I took it to heart. Hummus (made from garbanzo beans, tahini, garlic, lemon juice, olive oil and spices) became a mainstay in our fridge; I use it as a veggie dip, a sandwich spread (instead of mayo or mustard) and a spread on whole-grain crackers. A yummy dip that's filled with heart-healthy fats and fiber? What's not to love about that?

I started adding beans to our dinners, too, in salsas, fajitas, veggie dishes and soups. Canned vegetarian refried beans became a pantry staple, and since they're fat-free there's no guilt in tossing a dollop onto a taco or veggie stir-fry. A delicious dish a friend told me about is Swiss chard slow-simmered with onions, garlic and cannellini (white beans). So delicious!

I also discovered that beans were one of the few foods my whole family likes--even my picky 9-year-old! Since there are so many different types--from green beans to kidney beans to black-eyed peas--and so many different ways to serve them, it's hard to get tired of them. Give them a try and see for yourself. Check out http://www.mayoclinic.com/health/legumes/NU00260 for cooking tips.

What's So Great About Nuts

As long as you don't have a food allergy to them, nuts are an excellent addition to your weight-loss plan. High in protein, fiber, some vitamins and minerals, nuts will give you energy, add diversity and satisfying crunch to meals and are a quick-fix snack if you're feeling hungry between meals. Nuts and nut butters have been found to be beneficial in everything from cancer prevention to lowering cholesterol. One caveat: nuts are high in fat, so you can't eat too many of them (more than a couple of handfuls a day is probably overdoing it). BUT, the fat is mainly heart-healthy monounsaturated and polyunsaturated, so if eating nuts keeps you from eating other less-healthful snacks, then keep your pantry stocked with them. Just monitor your portion sizes so you're not going over your calorie limits for the day.

Some ways I incorporate nuts into my diet:
* slivered almonds in cereal
* walnuts mixed into non-fat yogurt and honey
* chopped pecans tossed into veggie-based salads, couscous or brown rice
* finely chopped nuts of any kind used to coat fish or boneless chicken before baking or pan-sauteing
* chopped peanuts or walnuts on a fruit salad
* walnuts mixed into tuna or chicken salad

Nut butters make fantastic quick protein meals, too. Don't forget about good old PB&J or banana and peanut-butter in a whole-wheat tortilla. Add a spoonful of nut butter to your fruit-and-yogurt shakes for additional staying power and great flavor. Try experimenting with some other butters, such as almond, cashew and macadamia, too. These days, you can find some natural-style butters that don't separate, so you don't have to stir the oil back into the spread.

The most healthful nuts, of course, are unsalted and in their most natural state, but if you can only manage them "adorned," that's OK. Try mixing them with the unsalted kind and see if you can slowly wean yourself away from the sodium. Excess sodium can inflate your weight, so if you lay off it the scale will thank you.

How to Eat What You Want and Still Lose Weight

I often compare my eating plan to a budget: you have a certain number of calories per day, so you need to use them wisely and not overspend. Of course, if you overspend one day you need to compensate for it the next to rebalance your budget and remain within your limit for weight loss or maintenance. One of my favorite calorie-budgeting tricks involves making trades within the same meal.

Here's an example. Last night, my daughter wanted a hamburger for dinner. Since she rarely makes requests and I didn't have the fixin's for burgers--and it was hotter than blazes here so I didn't feel like cooking--we went to our new favorite family burger joint, where they also serve a mind-boggling array of milkshake flavors that are out of this world and combinable! To be honest, the shakes are even better than the burgers there--and a family next to us demonstrated this by ordering nothing but a huge basket of fries and onion rings along with one shake per diner.

On the way, I pondered how I could salvage this meal on my eating plan without going over my calorie budget (considering, too, that since it had been so hot I hadn't moved much that day so my calorie-burning activity had been fairly low). My wonderful husband reminded me that they also serve portobello burgers at this place, along with veggie burgers. Now, I do like veggie burgers, but often they contain more starchy fillers in them than actual veggies, so that night the portobello "burger"--really a portobello sandwich--sounded more appealing to me.

When we got there, after pondering the shake menu first (naturally!), I spied the portobello SALAD option. Perfect! So I ordered the portobello salad chock full of veggies and sunflower seeds, with Caesar dressing on the side. (This is another one of my tricks, by the way. If you're not a fan of fat-free dressings, about which I'm notoriously finicky--order the full-fat dressing on the side and dip the tines of your fork in the dressing before spearing a bite of salad. You'll get all the flavor of the dressing in each bite without overindulging.) And my husband and I split a peanut-butter-banana-oreo shake that was absolutely divine. This morning: very happy with the scale.

I was happy because I'd saved my calories for the item I REALLY wanted and still got tons of veggies and fiber into my meal without going overbudget. Try this the next time you're faced with a diet-busting choice and let me know how it goes.

Retrain Your Brain

Many people who read my blog have been telling me their weight-gain stories, as in, "I used to be able to eat anything I wanted and not gain weight, but once I hit (fill in milestone age here), that all changed and the weight crept on." It's not their imagination. Our metabolism does change with age, and we hit a point where we can no longer ignore nutrition and let our bodies take care of the damage we've wrought. Age 40 is often that point, but sometimes it's 30. Maybe you had some lifestyle changes--a more sedentary job, a new baby--that prevented you from exercising or planning proper meals. There are many reasons for it, but there is a solution: retraining your brain to think of healthy choices rather than what you've always done.

If the weight has crept on over the years or started to pile on once you hit a certain age, you need to make a real, consistent change in order for it to come off. I found that by seriously examining what I ate--every element of my diet--and the amounts of it that I ate, I was able to piece together an eating plan that worked for me and allowed me to take off weight that I'd been unable to budge for most of my adult life. You can start by writing down what you eat each day, the food choices you're making, and deciding whether or not it helps or hinders your weight-loss efforts. Are you a bagel-and-coffee breakfaster (or not a breakfaster at all)? How many fiber-rich foods do you eat in a day? What do you do when you pass the vending machine at work? Do you consistently take second helpings, even when you're not particularly hungry?

By changing the way you look at food--as a source of nourishment and a means to get you to the weight you want to be, rather than as a source of comfort or numbing or a reward for a bad day--you will change your actions and allow yourself to reach your goal. Don't get me wrong: I love to eat and that will never change. But I don't feel deprived anymore because I'm giving my body food that will keep me strong and healthy. I changed the way I look and think about food--and you can, too!