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.
Monday, August 31, 2009
Sunday, August 30, 2009
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.
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.
Saturday, August 29, 2009
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!
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!
Thursday, August 27, 2009
Pick a Goal Range Rather Than a Number
When I was losing the 25 lbs., I had a particular number in my head that I wanted to reach. I call that my "vanity" number because I only picked it because I wanted to say I'd lost 25 lbs. That number is still in my head, but I don't live by it. Why? I've found that my body and I are much happier anywhere from 2-3 lbs. higher than that number. So, not long after reaching my goal weight, I decided that I would try to remain within that range for the long term--and I have. I highly advise you to do the same.
Choosing one number as your goal is like walking a tightrope for the rest of your life. It's just too difficult to maintain your weight at one number, what with all of the factors that go into what your weight is on any given day. Up to 3 lbs. is a reasonable margin. It allows you to have that slice of cake at your cousin's wedding, to skip a workout now and then because you're trying to finish that project at work. Basically, having a range allows you to live your life without feeling that your eating plan is a life sentence.
Now, if you should stray outside of your chosen range, it's time to do some serious reassessing of your eating and exercise choices. The range is not an excuse to overindulge on any regular basis, particularly if you're losing weight for health reasons. It's there to keep you in check, but allows life to happen. And you're much more likely to achieve the weight loss you desire--for life!--if you're realistic about it and don't feel like you've "blown it" just because you're 1 lb. over your goal. The goal range sets you up for success, which is what's it's all about, right?
Choosing one number as your goal is like walking a tightrope for the rest of your life. It's just too difficult to maintain your weight at one number, what with all of the factors that go into what your weight is on any given day. Up to 3 lbs. is a reasonable margin. It allows you to have that slice of cake at your cousin's wedding, to skip a workout now and then because you're trying to finish that project at work. Basically, having a range allows you to live your life without feeling that your eating plan is a life sentence.
Now, if you should stray outside of your chosen range, it's time to do some serious reassessing of your eating and exercise choices. The range is not an excuse to overindulge on any regular basis, particularly if you're losing weight for health reasons. It's there to keep you in check, but allows life to happen. And you're much more likely to achieve the weight loss you desire--for life!--if you're realistic about it and don't feel like you've "blown it" just because you're 1 lb. over your goal. The goal range sets you up for success, which is what's it's all about, right?
Wednesday, August 26, 2009
Don't Be Fooled Again by Trans Fat
There are few things in my eating plan that I recommend completely avoiding. One of them is artificial trans fat, which comes largely from partially hydrogenated oils in baked goods, cereals and other processed foods. As "bad for you" things go, these types of trans fats take the cake. They raise bad cholesterol, lower good cholesterol and increase your risk of heart disease, stroke and Type 2 diabetes. It would be impossible to thoroughly rid our diets of trans fats since traces of them occur naturally in so many foods, but naturally occurring trans fats don't seem to pose a health risk. On the other hand, artificial trans fats do.
The American Heart Association recommends having no more than 2g of trans fat per day. The good news is that these days it's not hard to avoid artificial trans fats. For one thing, nutrition labels have improved in that trans fat grams must be listed, so obviously you should avoid foods that have any trans fat listed on the nutrition label. But here's where the tricky part comes in. If a food contains less than 1g of trans fat per serving, it may still be listed as trans fat-free, even though it contains some trans fat. So you may think you're eating no trans fat, when in fact you could be eating a lot more, particularly if you have more than one serving of that food or if you have other foods during the day that contain some trans fat.
To get around this, you'll need to read ingredient lists. If a food contains partially hydrogenated or hydrogenated oil of any kind in its ingredient list, chances are it has more trans fat in it than you might think, and it should be avoided. This includes some commercially processed crackers, cookies, snack foods and cereals. Yes, some breakfast cereals from name-brand manufacturers still contain partially hydrogenated oils! GRRRR!!!!
But there is more good news: Since my eating plan advocates limiting starchy refined foods, you'll be limiting your exposure to these harmful fats if you avoid this category. Also, the more the public has become aware of trans fat's harmful effects, the more is being done to eliminate partially hydrogenated oils from the food supply. So keep reading those labels and don't buy those products if there's any way to avoid it.
The American Heart Association recommends having no more than 2g of trans fat per day. The good news is that these days it's not hard to avoid artificial trans fats. For one thing, nutrition labels have improved in that trans fat grams must be listed, so obviously you should avoid foods that have any trans fat listed on the nutrition label. But here's where the tricky part comes in. If a food contains less than 1g of trans fat per serving, it may still be listed as trans fat-free, even though it contains some trans fat. So you may think you're eating no trans fat, when in fact you could be eating a lot more, particularly if you have more than one serving of that food or if you have other foods during the day that contain some trans fat.
To get around this, you'll need to read ingredient lists. If a food contains partially hydrogenated or hydrogenated oil of any kind in its ingredient list, chances are it has more trans fat in it than you might think, and it should be avoided. This includes some commercially processed crackers, cookies, snack foods and cereals. Yes, some breakfast cereals from name-brand manufacturers still contain partially hydrogenated oils! GRRRR!!!!
But there is more good news: Since my eating plan advocates limiting starchy refined foods, you'll be limiting your exposure to these harmful fats if you avoid this category. Also, the more the public has become aware of trans fat's harmful effects, the more is being done to eliminate partially hydrogenated oils from the food supply. So keep reading those labels and don't buy those products if there's any way to avoid it.
Tuesday, August 25, 2009
How to Use Your Scale
Many experts don't recommend weighing yourself every day because it can be defeating if you don't see the numbers go down. It's true that many factors can affect your weight at any given moment, including how much water or sodium you've had, what time of day you're weighing yourself and when you last ate, and these factors can skew what the scale reads as your true weight. But I maintain that weighing myself every day helped me lose 25 lbs. steadily and consistently. I don't advocate slavish devotion to the scale, but I do recommend using it as a tool in your weight-loss arsenal--a guide, if you will. If the numbers keep going up, you clearly need to change what you're doing, and there are many ways in my plan to do that. If they're not budging, you need to try varying your caloric intake and exercise routine or simply wait out the plateau until your body adjusts to it and begins allowing weight loss again. If your numbers are going down, give yourself a pat on the back!
I like to weigh myself first thing in the morning every day so I'm comparing apples to apples as much as possible. I use the number as a guide to tell me how I should be eating that day--do I have a little leeway in my portion sizes, or do I need to cut back? More fruit and veggies, or am I eating enough? One thing I've learned NOT to do is berate myself if the number is higher than I'd like. The scale is not a punishment for being "bad"; it's there to help you reach your goals. Take the emotion out of the equation. So if you're not getting closer to the number you'd like to be, ask yourself what you could do differently today to bring you there. If you make those corrections, you'll be pleasantly surprised by the scale in the coming days, weeks and months.
I like to weigh myself first thing in the morning every day so I'm comparing apples to apples as much as possible. I use the number as a guide to tell me how I should be eating that day--do I have a little leeway in my portion sizes, or do I need to cut back? More fruit and veggies, or am I eating enough? One thing I've learned NOT to do is berate myself if the number is higher than I'd like. The scale is not a punishment for being "bad"; it's there to help you reach your goals. Take the emotion out of the equation. So if you're not getting closer to the number you'd like to be, ask yourself what you could do differently today to bring you there. If you make those corrections, you'll be pleasantly surprised by the scale in the coming days, weeks and months.
Monday, August 24, 2009
El Burrito Grande
Yesterday for lunch, I ate the biggest burrito I've ever chowed down in my life. I can only think that I was possessed by demons because I can't imagine what else could have gotten into me. My family and I walked into the taco shop, I looked at the menu board and for some reason, that vegetarian burrito grabbed me and wouldn't let go. Did I know the burritos in that shop were huge? Yes, I did. Did I know I'd totally be blowing my calorie count--not to mention fat, cholesterol, starch, etc.--for the day? I suspected as much. But did I order the two demure-looking street tacos like my smart husband did? No, I didn't. I had to have that enormous burrito. And it was gooooooood!
But as the day wore on and the food coma took over, I was regretting my decision. I reflected on why I might have done such a destructive thing to myself and came up with two conclusions: 1. the word "vegetarian" and 2. insane hunger. First, I fell for the word "vegetarian," which many of us translate to mean "healthful." Not so fast. Vegetarian foods can be quite healthful--I know many healthy, fit vegetarians. But not all vegetarian foods make good choices, particularly when they describe gargantuan burritos filled with cheese and full-fat sour cream, wrapped in a ginormous tortilla (probably at least 300 calories on its own). I wasn't thinking, which let me to #2--I let myself get too hungry before eating, and so was less in control of what I was doing.
So now I know better--and you can learn from my mistakes. Just because it says "vegetarian" doesn't mean it's the right choice for you: assess total calories, fat and, above all, portion sizes before deciding if it is. And please, for the love of God, don't wait until you're famished to eat. You'll wolf down the first thing you see, and you'll probably end up making the wrong choice. Have a snack if you have too much time before your next meal, and you'll have the presence of mind to say "no" when you should. Unlike me...
But as the day wore on and the food coma took over, I was regretting my decision. I reflected on why I might have done such a destructive thing to myself and came up with two conclusions: 1. the word "vegetarian" and 2. insane hunger. First, I fell for the word "vegetarian," which many of us translate to mean "healthful." Not so fast. Vegetarian foods can be quite healthful--I know many healthy, fit vegetarians. But not all vegetarian foods make good choices, particularly when they describe gargantuan burritos filled with cheese and full-fat sour cream, wrapped in a ginormous tortilla (probably at least 300 calories on its own). I wasn't thinking, which let me to #2--I let myself get too hungry before eating, and so was less in control of what I was doing.
So now I know better--and you can learn from my mistakes. Just because it says "vegetarian" doesn't mean it's the right choice for you: assess total calories, fat and, above all, portion sizes before deciding if it is. And please, for the love of God, don't wait until you're famished to eat. You'll wolf down the first thing you see, and you'll probably end up making the wrong choice. Have a snack if you have too much time before your next meal, and you'll have the presence of mind to say "no" when you should. Unlike me...
Sunday, August 23, 2009
Reflecting on "Julie & Julia"
Last night my husband and I went to see "Julie & Julia," which I found thoroughly entertaining as well as a real treat for the senses. I did have to suspend disbelief a bit, though. Throughout the movie, I couldn't help but wonder how someone could cook and eat all of that amazingly rich French food--all the butter, egg yolks, cream, bacon--every day for a year and not gain 50 lbs.! I mean, a duck encased in puff pastry? Hollandaise sauce? Raspberry Bavarian cream? (well, she ended up bringing that one into the office--or attempting to--but you get my point.) As lovely as it would have been to try all those delectable goodies, I kept wondering if the main characters were going to need a defibrillator before the movie was over.
OK, it was just a movie, but it was based on two true stories: that of Julia Child's time living in Paris in the late '40s/early '50s before she became famous and that of New York-based Julie Powell's year of cooking every recipe in Child's cookbook and blogging about it. I think it would've been a little more realistic to document Julie and her husband's weight gain over that year, but maybe they just have awesome metabolism.
Speaking of metabolism, the truth is that most French people do not have a weight problem for a variety of reasons that have a lot to do with what I am blogging about. Yes, they eat rich food sometimes, but it's usually in small, controlled portions. They tend to walk and bike more than Americans, so they get plenty of exercise. Plus, they use fresh, minimally processed foods and plenty of produce in their cooking. So the reality is, yes, French food can be rich and overindulgent, or it can be healthful and within reasonable eating guidelines. It's up to the chef--and the eater--to determine which side of the line it falls on. And if you haven't seen this movie, go! Not a whole lot of conflict or substance, but great fun.
OK, it was just a movie, but it was based on two true stories: that of Julia Child's time living in Paris in the late '40s/early '50s before she became famous and that of New York-based Julie Powell's year of cooking every recipe in Child's cookbook and blogging about it. I think it would've been a little more realistic to document Julie and her husband's weight gain over that year, but maybe they just have awesome metabolism.
Speaking of metabolism, the truth is that most French people do not have a weight problem for a variety of reasons that have a lot to do with what I am blogging about. Yes, they eat rich food sometimes, but it's usually in small, controlled portions. They tend to walk and bike more than Americans, so they get plenty of exercise. Plus, they use fresh, minimally processed foods and plenty of produce in their cooking. So the reality is, yes, French food can be rich and overindulgent, or it can be healthful and within reasonable eating guidelines. It's up to the chef--and the eater--to determine which side of the line it falls on. And if you haven't seen this movie, go! Not a whole lot of conflict or substance, but great fun.
Friday, August 21, 2009
The Skinny on Fat
I've been putting off talking about dietary fats in my eating plan because I feel as though it's all been said before. Who among us who hasn't been living under a rock doesn't know that there are "good fats" (monounsaturated and polyunsaturated) and "bad fats" (saturated and trans), and that we should maximize the good and minimize (and in the case of trans fats--which mostly come from partially hydrogenated oils in some starchy refined carbs--eliminate) the bad? Excess dietary fat generally makes for excess body fat, simply because dietary fat carries 9 calories per gram--the highest amount of any type of nutrient.
But in the event I'm wrong, and someone reading this blog isn't aware of the fat story, there it is. Yes, I advocate watching fat intake, although I don't count fat grams. Yes, I believe in focusing on the "good" fats and limiting the "bad." I also believe in limiting total fat only as it relates to caloric intake and your total nutritional profile, i.e., your diet shouldn't be made up of 75 percent fat, no matter how healthful the fat is, because if it is, you're probably nutritionally unbalanced and taking in too many calories.
Where I do advocate cutting fat is where you will least miss it: namely, in dairy foods and protein, where you can substitute low- or non-fat versions and still enjoy the taste. Fat-free yogurt, sour cream and cottage cheese, low-fat cheeses, and lean beef, turkey and chicken without skin are all wonderful elements of a healthful diet. When it comes to fish, you can make an exception insofar as you can choose fatty fish like salmon, trout and tuna because they're fairly low in calories and provide healthy Omega-3 fatty acids in addition to protein.
So don't sacrifice otherwise healthful foods simply because they're high in fat. Assess your total fat intake for the day and budget in those foods--you'll feel satisfied and you'll be doing your body a favor, too.
But in the event I'm wrong, and someone reading this blog isn't aware of the fat story, there it is. Yes, I advocate watching fat intake, although I don't count fat grams. Yes, I believe in focusing on the "good" fats and limiting the "bad." I also believe in limiting total fat only as it relates to caloric intake and your total nutritional profile, i.e., your diet shouldn't be made up of 75 percent fat, no matter how healthful the fat is, because if it is, you're probably nutritionally unbalanced and taking in too many calories.
Where I do advocate cutting fat is where you will least miss it: namely, in dairy foods and protein, where you can substitute low- or non-fat versions and still enjoy the taste. Fat-free yogurt, sour cream and cottage cheese, low-fat cheeses, and lean beef, turkey and chicken without skin are all wonderful elements of a healthful diet. When it comes to fish, you can make an exception insofar as you can choose fatty fish like salmon, trout and tuna because they're fairly low in calories and provide healthy Omega-3 fatty acids in addition to protein.
So don't sacrifice otherwise healthful foods simply because they're high in fat. Assess your total fat intake for the day and budget in those foods--you'll feel satisfied and you'll be doing your body a favor, too.
Thursday, August 20, 2009
Sugar, Sugar
Many diets recommend avoiding sugar as a surefire way to shed pounds. While I do believe you should limit sugary foods, the reason has less to do with weight loss and more to do with nutrition. Most foods high in refined sugar don't have much to offer your body nutritionally, and for my money, I'd rather load up on foods that actually do something to nourish me rather than merely satisfy my sweet tooth. The way I look at it, I have only so many calories I can ingest in a day--they should all be doing something good for me.
That said, as long as you don't have a health concern such as diabetes or hyperglycemia, I don't believe you should make a concerted effort to rid your diet of sugar. Even though sugar is a nutritional zero, it sure does make food taste good. Without some of it in our diet, I'm sure we'd all feel pretty deprived--and you know I'm not about deprivation. But with sugar, as with most nutritionally iffy substances, the key is moderation. Makes you want to eat your oatmeal? No problem sprinkling a little on. Brings out the flavor in those tart strawberries? It's OK to dip. But do yourself a favor and try some of the other sweeteners out there, like honey--a natural sweetener that has been shown to have some health benefits (http://www.foodreference.com/html/art-honey-health.html)--and agave nectar, which is touted to be low on the glycemic index (doesn't affect your blood sugar as negatively as sugar can). And you might also try adding foods that are naturally sweet to your diet, such as dates, prunes, bananas and really good honeydew melon.
Of course, sometimes you just have to eat a cookie. But do yourself a favor: limit yourself to one, make it a cookie that's worth it, and really enjoy it!
That said, as long as you don't have a health concern such as diabetes or hyperglycemia, I don't believe you should make a concerted effort to rid your diet of sugar. Even though sugar is a nutritional zero, it sure does make food taste good. Without some of it in our diet, I'm sure we'd all feel pretty deprived--and you know I'm not about deprivation. But with sugar, as with most nutritionally iffy substances, the key is moderation. Makes you want to eat your oatmeal? No problem sprinkling a little on. Brings out the flavor in those tart strawberries? It's OK to dip. But do yourself a favor and try some of the other sweeteners out there, like honey--a natural sweetener that has been shown to have some health benefits (http://www.foodreference.com/html/art-honey-health.html)--and agave nectar, which is touted to be low on the glycemic index (doesn't affect your blood sugar as negatively as sugar can). And you might also try adding foods that are naturally sweet to your diet, such as dates, prunes, bananas and really good honeydew melon.
Of course, sometimes you just have to eat a cookie. But do yourself a favor: limit yourself to one, make it a cookie that's worth it, and really enjoy it!
Wednesday, August 19, 2009
My Two-Veggie Trick
Are you one of those people who automatically throws a starch into every dinner? You know: protein, starch, veggie. I was, too, until I recently discovered that my family barely notices if I leave it out sometimes. Particularly on those days when my protein happens to have starch in it already (i.e., breaded or cornflake-coated chicken, potato-crusted fish, braised meat with a flour-based gravy or braising liquid), what I've started doing is cutting out the extra serving of starch. Be it rice, potatoes, polenta or bread, I've found we don't miss it so much, especially if I throw in an extra veggie option or two. Last night I made my "shake and bake" chicken with steamed broccoli and green peas, and while bread was an option most of those at the table opted out. And I was very happy with the scale this morning, too.
You can try this, too, particularly if you and/or your family like a variety of veggies. It's nice if you mix it up, serving a veggie prepared one way (roasted, grilled or steamed) with one prepared a different way, or even two very different veggies (asparagus and carrots, for example, or zucchini and a green salad). It fills you up, gives you that extra fiber and all those wonderful antioxidants, and helps you lose weight, too. Just make sure to keep the butter, cheese and oil in check by either leaving them out or watching portion sizes.
You can try this, too, particularly if you and/or your family like a variety of veggies. It's nice if you mix it up, serving a veggie prepared one way (roasted, grilled or steamed) with one prepared a different way, or even two very different veggies (asparagus and carrots, for example, or zucchini and a green salad). It fills you up, gives you that extra fiber and all those wonderful antioxidants, and helps you lose weight, too. Just make sure to keep the butter, cheese and oil in check by either leaving them out or watching portion sizes.
Tuesday, August 18, 2009
Believing in Change
Instrumental to your weight-loss success is the belief that you can and will change your body, that you can and will lose weight and keep it off. If you aren't vested in this change, it's not likely to happen or last. So I'm asking you to make a promise to yourself that you will believe in your own power to change your life and make it into what you want it to be.
Why do I believe this so strongly? I struggled with my weight for over 37 years before I figured out how to get in shape. Suppose I had given up after 36 years--I'd still be 25 lbs. overweight, or even heavier. Like so many people, I didn't think there was anything I could do to lose weight. I was resigned to believing, "Oh well, this is just my weight; I'd better get used to it." I thought since I was over 40, it would be even more impossible to lose the weight, and I also thought that I would have to restrict my calorie intake to such a great degree that I would feel perpetually deprived--and I love to eat, so I knew that wouldn't fly.
Fortunately, I didn't give up. I just took everything I already knew and applied it. I didn't give up. And it worked--I've kept the weight off for a year and half.
Whether you just take one of my tips to heart, or follow what I did religiously, you're taking a positive step. You will start to see change, which will reinforce your beliefs. People will begin to notice the change, which will make you want to continue. But it starts with you. So you decide: Do you believe you can change, or not?
Why do I believe this so strongly? I struggled with my weight for over 37 years before I figured out how to get in shape. Suppose I had given up after 36 years--I'd still be 25 lbs. overweight, or even heavier. Like so many people, I didn't think there was anything I could do to lose weight. I was resigned to believing, "Oh well, this is just my weight; I'd better get used to it." I thought since I was over 40, it would be even more impossible to lose the weight, and I also thought that I would have to restrict my calorie intake to such a great degree that I would feel perpetually deprived--and I love to eat, so I knew that wouldn't fly.
Fortunately, I didn't give up. I just took everything I already knew and applied it. I didn't give up. And it worked--I've kept the weight off for a year and half.
Whether you just take one of my tips to heart, or follow what I did religiously, you're taking a positive step. You will start to see change, which will reinforce your beliefs. People will begin to notice the change, which will make you want to continue. But it starts with you. So you decide: Do you believe you can change, or not?
Sunday, August 16, 2009
Everyone Has Bad Days
OK, so today was not exactly a stellar eating day for me. It started out nice and healthy, but something went awry when I started baking those cookies with my two daughters because one of them was captivated by the ravioli shape in the cookbook picture. You know those cookies, the ones with nearly two cups of butter in them--that's right. Well, needless to say, our cookies didn't turn out anything like the picture. Their only saving grace was that they tasted amazing, so of course I had to try them. And "try" is a kind way of putting it.
The day sort of spiraled downward from there, dietwise, ending with white pasta and more of those cookies. But look, it's the last day of summer vacation, school starts tomorrow and it was an excuse to celebrate--allright, overindulge. But tomorrow is another day.
And I know it will be a good one because I've already stocked my kitchen with the ingredients for a healthy eating day (week, actually). Salmon is ready to be poached, the veggie drawer is full of my favorites, there's a bowl of tomatoes from the garden on the counter, and I bought fresh blueberries and strawberries, too. So even though today wasn't a day I'm proud of, I can go right back to my eating plan tomorrow (and actually DO IT instead of just talking about it).
So can you. Don't give in to one day, week, month--whatever--of eating poorly. Think of it as an aberration and get right back on the wagon the next day. Because you will have bad days, and you can recover from them--I guarantee it.
The day sort of spiraled downward from there, dietwise, ending with white pasta and more of those cookies. But look, it's the last day of summer vacation, school starts tomorrow and it was an excuse to celebrate--allright, overindulge. But tomorrow is another day.
And I know it will be a good one because I've already stocked my kitchen with the ingredients for a healthy eating day (week, actually). Salmon is ready to be poached, the veggie drawer is full of my favorites, there's a bowl of tomatoes from the garden on the counter, and I bought fresh blueberries and strawberries, too. So even though today wasn't a day I'm proud of, I can go right back to my eating plan tomorrow (and actually DO IT instead of just talking about it).
So can you. Don't give in to one day, week, month--whatever--of eating poorly. Think of it as an aberration and get right back on the wagon the next day. Because you will have bad days, and you can recover from them--I guarantee it.
Saturday, August 15, 2009
Diversify When You Exercise
I'm a big believer in cross-training, and its benefits are continuously touted in the health and fitness industry as well as reinforced by my experiences. It's never good to focus too much on one thing, but this is especially true when it comes to exercise. The more you do one type of exercise, the more your body adapts to it and the benefits diminish. As I've said before, a well-rounded exercise program should contain cardio, strength training and flexibility training in order to keep bringing results and to prevent injury.
The futility of overdoing one activity was pointed out to me recently when I asked my Cardio Muscle class teacher--who is also a personal trainer--why I don't feel any hungrier on days when I run 9 miles as I am on days when I run 5 miles. She pointed out that after a certain point during an exercise session, the body becomes very efficient at burning calories and doesn't blow through them they way it did at the beginning. So there's no real weight-loss benefit to running 9 miles vs. 5 miles since you won't be able to burn enough extra calories to make a real difference. (Cardiovascular training is a different story; but I'm just talking about weight loss here.) My teacher said she'd rather see me switch to a different activity--like running stairs or weight training--rather than run those extra miles so that I reduce my likelihood of burnout and injury.
Her information goes hand-in-hand with the results of recent studies about interval training, which support short bursts of intense activity inside of less-intense activity. The studies show you'll lose more weight, burn more fat and have more stamina if you add interval training to your workout routine. A friend showed me a valuable article on this subject (http://www.beachbody.com/product/368.do?code=NEWS_368_ARTICLE1).
It all boils down to common sense: If you want to see change, you have to change what you do. So when you reach those weight-loss plateaus (and you will), try something different. Add a new fruit or vegetable to your diet, try a new exercise activity that works your body in a different way, add some stair climbs or uphill sprints to your run. It'll keep your interest level up and help you keep seeing results.
A REQUEST TO MY READERS...If you read this blog and like it, please register as a follower so you'll get email updates about my posts automatically. I'd like to know how many folks out there are reading the blog, and I'd love your feedback as well. Thanks!
The futility of overdoing one activity was pointed out to me recently when I asked my Cardio Muscle class teacher--who is also a personal trainer--why I don't feel any hungrier on days when I run 9 miles as I am on days when I run 5 miles. She pointed out that after a certain point during an exercise session, the body becomes very efficient at burning calories and doesn't blow through them they way it did at the beginning. So there's no real weight-loss benefit to running 9 miles vs. 5 miles since you won't be able to burn enough extra calories to make a real difference. (Cardiovascular training is a different story; but I'm just talking about weight loss here.) My teacher said she'd rather see me switch to a different activity--like running stairs or weight training--rather than run those extra miles so that I reduce my likelihood of burnout and injury.
Her information goes hand-in-hand with the results of recent studies about interval training, which support short bursts of intense activity inside of less-intense activity. The studies show you'll lose more weight, burn more fat and have more stamina if you add interval training to your workout routine. A friend showed me a valuable article on this subject (http://www.beachbody.com/product/368.do?code=NEWS_368_ARTICLE1).
It all boils down to common sense: If you want to see change, you have to change what you do. So when you reach those weight-loss plateaus (and you will), try something different. Add a new fruit or vegetable to your diet, try a new exercise activity that works your body in a different way, add some stair climbs or uphill sprints to your run. It'll keep your interest level up and help you keep seeing results.
A REQUEST TO MY READERS...If you read this blog and like it, please register as a follower so you'll get email updates about my posts automatically. I'd like to know how many folks out there are reading the blog, and I'd love your feedback as well. Thanks!
Friday, August 14, 2009
Why Fish is Phenomenal
One of my favorite forms of lean protein is fish. My mother-in-law jokes that my eating plan should be called "The Herring Diet" because I ate it almost every day for lunch while I was losing the 25 lbs. Of course, it goes deeper than that. But, unless you're allergic, are a non-fish-eating vegetarian or have some other health reason why you shouldn't eat it, you'd be wise to develop a taste for fish. Aside from being low in calories, fat and cholesterol, and high in iron, zinc, iodine and selenium (not to mention Omega-3 fatty acids in some types such as salmon, herring and tuna), there are so many different ways to prepare and eat fish that you won't easily tire of it.
Here are a few of my favorite ways of preparing fish:
1. Fish tacos--Broil, grill, bake or pan-saute fish fillets and serve in corn or whole-grain tortillas with shredded cabbage, black beans, salsa, fat-free sour cream, avocado and a sprinkling of shredded cheese, if you like.
2. Grilled salmon--Marinate salmon fillets in teriyaki sauce for at least 30 minutes before grilling.
3. Tilapia with Black Bean Salsa--Grill or broil tilapia. Mix one can black beans, drained and rinsed; one small can diced tomatoes, drained; 1/4 cup salsa; chopped cilantro. Serve salsa on top of fish.
There are scads more recipes, too. Go to cookinglight.com for more ideas.
Here are a few of my favorite ways of preparing fish:
1. Fish tacos--Broil, grill, bake or pan-saute fish fillets and serve in corn or whole-grain tortillas with shredded cabbage, black beans, salsa, fat-free sour cream, avocado and a sprinkling of shredded cheese, if you like.
2. Grilled salmon--Marinate salmon fillets in teriyaki sauce for at least 30 minutes before grilling.
3. Tilapia with Black Bean Salsa--Grill or broil tilapia. Mix one can black beans, drained and rinsed; one small can diced tomatoes, drained; 1/4 cup salsa; chopped cilantro. Serve salsa on top of fish.
There are scads more recipes, too. Go to cookinglight.com for more ideas.
Wednesday, August 12, 2009
Potato: Friend or Foe?
OK, I'm torn on the potato question, too--although not as much as I'm torn about organic foods. On the one hand, the potato does fall into the produce category, is extremely low in fat and calories and supplies a healthy amount of calcium, iron and vitamin C. (For more nutritional info on potatoes, go to www.calorieking.com.) On the other, it's a high-starch food--no doubt about it. All the "popular" diets these days say to avoid potatoes like the plague, but I don't subscribe to that. So here's my read on potatoes: go ahead and eat them, but in moderation. It's OK to make potatoes your starch of choice for a meal or two a week, but I wouldn't eat them every day (unless they're sweet potatoes, which are extremely healthful). They're not as bad as starchy REFINED carbs, but not as good as whole grains.
When you do eat potatoes, opt for leaving the skin on and either baking, steaming, microwaving or boiling them. As a matter of fact, I'm making potatoes right now, using one of my favorite veggie-cooking methods: roasting. Cut potatoes into wedges and place on a roasting pan or cookie sheet coated with cooking spray. Spray with more cooking spray, sprinkle with salt, pepper and paprika, and roast at 425 degrees for 20-30 minutes, until soft and outsides are crispy. YUM!! I serve these with omelets, steak, chicken--and my whole family loves them. Enjoy--but don't overdo.
When you do eat potatoes, opt for leaving the skin on and either baking, steaming, microwaving or boiling them. As a matter of fact, I'm making potatoes right now, using one of my favorite veggie-cooking methods: roasting. Cut potatoes into wedges and place on a roasting pan or cookie sheet coated with cooking spray. Spray with more cooking spray, sprinkle with salt, pepper and paprika, and roast at 425 degrees for 20-30 minutes, until soft and outsides are crispy. YUM!! I serve these with omelets, steak, chicken--and my whole family loves them. Enjoy--but don't overdo.
Tuesday, August 11, 2009
Organic or Not?
I have to admit, I'm still on the fence about buying organic foods. I know it's all the rage and advocates say how much better it is for you, your family, the environment, etc. I just have a hard time shelling out extra bucks for food--which is already expensive enough, in my book--when I'm not sure it's worth the expense. I've heard arguments pro and con about organic food, and I'm still undecided. There are times when I will buy organic: when it's cheaper than non-organic for the same item; or when I can actually taste the difference and the organic item tastes better.
The latter was the case for me recently when I bought a bag of organic baby carrots (because they were cheaper). They tasted much "cleaner" to me, with none of that chemical flavor I usually detect in the non-organic variety. This is important to me--I eat a lot of those little carrots, so I want them to taste like carrots, not chemicals. But organic bananas? Organic milk? I'm not so sure.
So I'm leaving it up to you to decide. Maybe you'll love the taste of organic produce so much that it'll encourage you to eat more produce in general--in that case, I'm highly in favor of it! If you want to learn more about organic foods, Jillian Michaels has lots of good information about them (www.jillianmichaels.com). And if you--like me--want to try a taste test between organic/non-organic produce, by all means do it! I'm curious as to what you'll discover.
The latter was the case for me recently when I bought a bag of organic baby carrots (because they were cheaper). They tasted much "cleaner" to me, with none of that chemical flavor I usually detect in the non-organic variety. This is important to me--I eat a lot of those little carrots, so I want them to taste like carrots, not chemicals. But organic bananas? Organic milk? I'm not so sure.
So I'm leaving it up to you to decide. Maybe you'll love the taste of organic produce so much that it'll encourage you to eat more produce in general--in that case, I'm highly in favor of it! If you want to learn more about organic foods, Jillian Michaels has lots of good information about them (www.jillianmichaels.com). And if you--like me--want to try a taste test between organic/non-organic produce, by all means do it! I'm curious as to what you'll discover.
Sunday, August 9, 2009
The Motivation Myth
I was talking to a friend the other day about exercise. She told me how she struggles to find the motivation to exercise, so she's thinking about cancelling her YMCA membership. Upon reflecting on our conversation later, I had to chuckle. Yes, I exercise pretty much every day and have for years. But am I "motivated" to exercise? Not really--but I'm motivated to be in shape, feel great, look good in my clothes and like what I see in the mirror. And for me, it begins with exercise.
I know a lot of people struggle with this one. If you're not used to exercising, it can feel very foreign to start adding it to your daily routine. At first, it feels like just one more thing on your "to do" list. But if you start to do it regularly, it will become as automatic--and nearly as unthinkable to skip--as brushing your teeth. You don't have to exercise every day--that may not be right for everyone. But if you don't do it regularly, and you start to add it in, you're going to see results much faster. And I don't just mean weight loss. It seems trite to talk about it, but how do glowing skin, more energy, an overall sense of well-being and a better mood sound? Are you "motivated" to have those?
So no, I'm not motivated to exercise. I don't get joy out of gasping for air as I'm running up a hill. But I am motivated for that great feeling of accomplishment I get for DOING IT. I am motivated for how pumped my legs feel afterward. I am motivated to know I've done something incredibly good for myself. If exercise doesn't motivate you, find something that exercise brings you that DOES. That should get you up off the couch.
I know a lot of people struggle with this one. If you're not used to exercising, it can feel very foreign to start adding it to your daily routine. At first, it feels like just one more thing on your "to do" list. But if you start to do it regularly, it will become as automatic--and nearly as unthinkable to skip--as brushing your teeth. You don't have to exercise every day--that may not be right for everyone. But if you don't do it regularly, and you start to add it in, you're going to see results much faster. And I don't just mean weight loss. It seems trite to talk about it, but how do glowing skin, more energy, an overall sense of well-being and a better mood sound? Are you "motivated" to have those?
So no, I'm not motivated to exercise. I don't get joy out of gasping for air as I'm running up a hill. But I am motivated for that great feeling of accomplishment I get for DOING IT. I am motivated for how pumped my legs feel afterward. I am motivated to know I've done something incredibly good for myself. If exercise doesn't motivate you, find something that exercise brings you that DOES. That should get you up off the couch.
Friday, August 7, 2009
The Calorie Question
You'll notice I don't talk a lot about calories. It's not because I don't believe that counting calories works--it does. I'm just not the kind of person who's very good at counting them. More importantly, I believe, if you focus too much on calorie counting, you're paying less attention to nutrition, and nutrition is key to good health and weight loss.
To be honest, I don't know how many calories I eat in a day, I never counted calories while I was losing weight and yet I still managed to lose 25 lbs. and keep it off. If calorie-counting works for you, then great! But I find it more effective in the long run to develop a different relationship with food than you've had in the past. Get to know the foods that will help you in your weight-loss efforts; make those foods your friends. Get to know how much of them you need to eat in order to see the scale numbers decrease and what it feels like to eat just the right amounts of them. Pretty soon, you'll gravitate toward those foods and away from those that won't help you--not that you'll never eat them again, but you'll know how to be careful with them. It just won't feel right to overindulge. And if you do, you'll go right back to the more-healthful foods the next day because it feels better to eat them.
Of course, you do need to be aware of which foods are high in calories and which are not. Even though it feels good to eat avocadoes and walnuts, and they're certainly healthful, you don't want to overindulge because they're high in fat and calories. It's important to know this, but I don't believe you need to know the exact number of calories and/or fat grams in 1/4 of an avocado in order to eat it and still lose weight. If numbers are your thing, then go for it. But don't let it get in the way of developing a natural sense about what's good for you and what isn't. And if you need to know more about calorie counting, go to http://www.calorieking.com/.
To be honest, I don't know how many calories I eat in a day, I never counted calories while I was losing weight and yet I still managed to lose 25 lbs. and keep it off. If calorie-counting works for you, then great! But I find it more effective in the long run to develop a different relationship with food than you've had in the past. Get to know the foods that will help you in your weight-loss efforts; make those foods your friends. Get to know how much of them you need to eat in order to see the scale numbers decrease and what it feels like to eat just the right amounts of them. Pretty soon, you'll gravitate toward those foods and away from those that won't help you--not that you'll never eat them again, but you'll know how to be careful with them. It just won't feel right to overindulge. And if you do, you'll go right back to the more-healthful foods the next day because it feels better to eat them.
Of course, you do need to be aware of which foods are high in calories and which are not. Even though it feels good to eat avocadoes and walnuts, and they're certainly healthful, you don't want to overindulge because they're high in fat and calories. It's important to know this, but I don't believe you need to know the exact number of calories and/or fat grams in 1/4 of an avocado in order to eat it and still lose weight. If numbers are your thing, then go for it. But don't let it get in the way of developing a natural sense about what's good for you and what isn't. And if you need to know more about calorie counting, go to http://www.calorieking.com/.
Thursday, August 6, 2009
Focus on the Positive
One of the things I love about my eating plan--and one of the reasons I believe it worked for me--is that it focuses on all the different foods you can and should eat, rather than on the foods you should avoid. There are far more items in the first category than in the second; there's so much variety that there's no reason to get bored and quit. It's not a diet. You can't "fail" because it allows for treats, indulgences, slip-ups and plateaus. It's a real-life way of looking at food, and it empowers you.
I think it took me nearly 40 years to figure it out because I was subconsciously gathering information about food, weight loss, health and diet my whole life. It wasn't until the lightbulb went on over my head that I was able to put it all together and create a healthy eating plan that would take me to my goal weight.
But if my plan had focused on negative energy--what I can't eat or how much I can't eat--I believe it would have failed. Basing your goals on a series of negatives, of things to "not do" is a recipe for failure because we're built to take action. It's frustrating to be told "you can't have that" or "that's not on your diet." It's depriving to think in those terms--makes you feel like Cinderella home in rags while everyone's having a great time at the royal ball. It's much healthier and more productive to think of all the things you CAN do and CAN have, the enormous list of fruits, vegetables, whole grains, fish, poultry, beef, beans, nuts, seeds, etc., and all of the fun healthy forms of exercise that will make you feel powerful, strong, sexy, whatever you want to be. Try it for yourself and you'll see what I mean.
I think it took me nearly 40 years to figure it out because I was subconsciously gathering information about food, weight loss, health and diet my whole life. It wasn't until the lightbulb went on over my head that I was able to put it all together and create a healthy eating plan that would take me to my goal weight.
But if my plan had focused on negative energy--what I can't eat or how much I can't eat--I believe it would have failed. Basing your goals on a series of negatives, of things to "not do" is a recipe for failure because we're built to take action. It's frustrating to be told "you can't have that" or "that's not on your diet." It's depriving to think in those terms--makes you feel like Cinderella home in rags while everyone's having a great time at the royal ball. It's much healthier and more productive to think of all the things you CAN do and CAN have, the enormous list of fruits, vegetables, whole grains, fish, poultry, beef, beans, nuts, seeds, etc., and all of the fun healthy forms of exercise that will make you feel powerful, strong, sexy, whatever you want to be. Try it for yourself and you'll see what I mean.
Wednesday, August 5, 2009
Who's in Control?
Last night I found myself watching "The Bachelor," a show I don't normally watch but was intrigued because of this season's "More to Love" theme. (In case you're unaware, this season's bachelor is decidedly larger than most, and all of the contestants are, I believe, at least a size 14.) As many of the women broke down in tears about how hard it's been for them to be large and how embarrassed many of them have been by their size, I felt great sympathy for them, and I felt their helplessness. It reminded me of how I used to feel before I'd lost weight, and it made me remember the moment when I first knew I was in control of my weight loss.
My daughters and I had been invited for a playdate at a friend's house along with a few other moms and their kids. The hostess (who has become a close friend of mine) had set out a variety of snack foods for both the moms and kids to enjoy: chips and dip, cheeses, bruschetta and other yummy-looking but high-cal foods. I had just begun my weight-loss journey and wasn't sure how I was going to handle all this temptation. Worse still, I worried that I'd be calling attention to myself if I didn't at least try some of the "forbidden foods" in front of me. Yet during the couple of hours we were there, I drank my bottle of water and socialized with the other moms and didn't eat one bite of that food. And you know what? No one said anything--I don't even think anyone noticed that I wasn't eating! I realized then that I was the one in control of what I ate, when I ate it and how much I ate--not some random social situation. It was a powerful lesson.
My point is that if you feel pressured to eat in certain social situations, first stop and think about who is putting the pressure on you. Is it you, or someone else? If it's you, then realize that you have the power to eat or not eat whatever you want. If it's someone else, then that relationship has to be dealt with. Ultimately, you are the one in charge, and the sooner you accept that responsibility, the sooner you can achieve your goals. You never have to feel helpless about your weight once you understand that you hold all the cards.
My daughters and I had been invited for a playdate at a friend's house along with a few other moms and their kids. The hostess (who has become a close friend of mine) had set out a variety of snack foods for both the moms and kids to enjoy: chips and dip, cheeses, bruschetta and other yummy-looking but high-cal foods. I had just begun my weight-loss journey and wasn't sure how I was going to handle all this temptation. Worse still, I worried that I'd be calling attention to myself if I didn't at least try some of the "forbidden foods" in front of me. Yet during the couple of hours we were there, I drank my bottle of water and socialized with the other moms and didn't eat one bite of that food. And you know what? No one said anything--I don't even think anyone noticed that I wasn't eating! I realized then that I was the one in control of what I ate, when I ate it and how much I ate--not some random social situation. It was a powerful lesson.
My point is that if you feel pressured to eat in certain social situations, first stop and think about who is putting the pressure on you. Is it you, or someone else? If it's you, then realize that you have the power to eat or not eat whatever you want. If it's someone else, then that relationship has to be dealt with. Ultimately, you are the one in charge, and the sooner you accept that responsibility, the sooner you can achieve your goals. You never have to feel helpless about your weight once you understand that you hold all the cards.
Tuesday, August 4, 2009
Why Fiber?
I'm no saint. Those brownies are calling my name just as loudly as they're calling yours. And yes, I do give in--not always, but sometimes. Let's face it: we live in a world that doesn't always present us with ideal choices. Sometimes we're going to down that bag of chips or we simply don't have 45 minutes to cook brown rice so we need to go with white. That's just life. However, I've been at this game long enough to have learned a few tricks that will minimize the damage so I won't get upset when I step on the scale the next day. One of my favorite tricks involves fiber.
I can't emphasize this enough: Fiber is your friend. It will fill you up, keep you from overindulging in less-healthful foods, and help those foods move through your system--and out of your body--faster. So if you have to eat white rice, pair it with black beans or chickpeas and tomatoes. Throw a side salad in there and you've got a pretty healthful meal. Gotta have that to-die-for chocolate cake? Go for a sliver or small slice and heap some fruit salad on the plate next to it. (Top the fruit salad with some chopped pecans, almonds or walnuts and you may not be able to finish the cake anyway.) Remember that bag of chips? Eat it with some chunky salsa and you'll be getting in another serving of veggies as well as feeling full faster so you'll eat fewer chips (ideally). Alternate chips with fresh veggies and you'll be doing yourself an even bigger favor.
The point is to balance out your indiscretions--and there will be some--with positive behavior. You don't want to make a habit of it, but this isn't a prison sentence; it's a way of life.
I can't emphasize this enough: Fiber is your friend. It will fill you up, keep you from overindulging in less-healthful foods, and help those foods move through your system--and out of your body--faster. So if you have to eat white rice, pair it with black beans or chickpeas and tomatoes. Throw a side salad in there and you've got a pretty healthful meal. Gotta have that to-die-for chocolate cake? Go for a sliver or small slice and heap some fruit salad on the plate next to it. (Top the fruit salad with some chopped pecans, almonds or walnuts and you may not be able to finish the cake anyway.) Remember that bag of chips? Eat it with some chunky salsa and you'll be getting in another serving of veggies as well as feeling full faster so you'll eat fewer chips (ideally). Alternate chips with fresh veggies and you'll be doing yourself an even bigger favor.
The point is to balance out your indiscretions--and there will be some--with positive behavior. You don't want to make a habit of it, but this isn't a prison sentence; it's a way of life.
Monday, August 3, 2009
Staying Healthy
If you're looking for another incentive to try my eating plan, how about this: I've barely had so much as a head cold since I started eating this way and losing weight. There's something to be said healthwise for including lots of produce in your diet--fruits and vegetables have loads of vitamins and antioxidants in them, in addition to fiber and water to keep you full and hydrated. Plus, if you eat in the "clean" way I'm describing, you're not filling your body with tons of additives, preservatives and other questionable substances that could easily introduce toxins that make you sick.
I also believe my immune system has improved dramatically since I started my eating plan. I used to fall prey to every sniffle, sneeze, cough, infection, etc. my daughters caught and brought home from school. But now, I'm much less likely to feel so much as a tickle in my throat (and if I do, Zicam and plenty of water work great for squelching a budding cold). Most of the principles I am advocating are supported by the American Diabetes Association (http://www.diabetes.org/food-nutrition-lifestyle/nutrition/what-can-i-eat/healthy-food-choices.jsp) and the American Cancer Society (http://www.cancer.org/docroot/PED/ped_3.asp?sitearea=PED) as ways to prevent these more serious illnesses. So you'd be wise to make these changes to your diet and lifestyle--they're not hard and they make you feel so good, especially when you start seeing those results!
I also believe my immune system has improved dramatically since I started my eating plan. I used to fall prey to every sniffle, sneeze, cough, infection, etc. my daughters caught and brought home from school. But now, I'm much less likely to feel so much as a tickle in my throat (and if I do, Zicam and plenty of water work great for squelching a budding cold). Most of the principles I am advocating are supported by the American Diabetes Association (http://www.diabetes.org/food-nutrition-lifestyle/nutrition/what-can-i-eat/healthy-food-choices.jsp) and the American Cancer Society (http://www.cancer.org/docroot/PED/ped_3.asp?sitearea=PED) as ways to prevent these more serious illnesses. So you'd be wise to make these changes to your diet and lifestyle--they're not hard and they make you feel so good, especially when you start seeing those results!
Saturday, August 1, 2009
Beware the 1,000-Calorie Salad!
Those entree salads restaurants serve sure look good, don't they? And they have to be healthy choices--after all, they're salads, right? WRONG! You'd be wise to look very closely at any salad before you choose to eat it. Ask yourself WHAT is in it, and HOW MUCH of any ingredient is in it, as well as how big the salad itself is. When we examine the ingredients and portion sizes of these seemingly healthful restaurant salads, it shouldn't surprise us that some of them tip the scales at well over 1,000 calories and over 90 grams of fat
WHAT: Opt for any fresh vegetable, but be careful about canned and marinated vegetables. Canned veggies may contain lots of sodium, and marinated veggies can hide lots of oil and sugar--in moderation, these are OK, but be aware. Also opt for grilled, poached or steamed fish, chicken or beef--avoid crusted, breaded chicken or fish, especially "popcorn" shrimp, which is mostly fried breading. Cheese contains loads of fat, so either ask for it on the side or only have a small amount of what you're given. Eggs are OK if you don't have issues with cholesterol. Bacon should probably be avoided, but a sprinkling now and then is OK. Nuts and seeds are healthful and add variety and crunch. Generally, vinaigrettes are better choices than creamy dressings, unless the creamy ones are low-fat or fat-free.
HOW MUCH: You can pretty much have your fill of any fresh veggie (except for avocado, which is high in good fats, but it's still fat); in fact, try to make sure that the salad is mostly veggies and/or fruits, with a sensible portion of protein (i.e., chicken, fish, beef, tofu, nuts). If you're served a salad that has tons of meat and cheese in it, try to eat as many of the veggies as you can first, then pick at the high-fat/high-calorie meats, cheese, nuts, seeds, etc. Choose dressing on the side and dip the tines of your fork in it before spearing a bite of salad--much better than drowning your salad in dressing, yet you'll be assured of getting dressing in every bite (which is not necessarily the case if you pour on just a little bit). Finally, if you can't avoid being served a diet disaster salad, use portion control to your advantage: just eat half (or 1/4 of it) and take the rest home for a later meal or two. Most of these entree salads are easily three or four times what you should be eating in a meal.
One more thing: You want to be satiated by your salad, so do eat enough of the higher-fat ingredients to make sure you don't leave hungry or down a messy sundae for dessert! Remember: the idea is balance, not deprivation!
WHAT: Opt for any fresh vegetable, but be careful about canned and marinated vegetables. Canned veggies may contain lots of sodium, and marinated veggies can hide lots of oil and sugar--in moderation, these are OK, but be aware. Also opt for grilled, poached or steamed fish, chicken or beef--avoid crusted, breaded chicken or fish, especially "popcorn" shrimp, which is mostly fried breading. Cheese contains loads of fat, so either ask for it on the side or only have a small amount of what you're given. Eggs are OK if you don't have issues with cholesterol. Bacon should probably be avoided, but a sprinkling now and then is OK. Nuts and seeds are healthful and add variety and crunch. Generally, vinaigrettes are better choices than creamy dressings, unless the creamy ones are low-fat or fat-free.
HOW MUCH: You can pretty much have your fill of any fresh veggie (except for avocado, which is high in good fats, but it's still fat); in fact, try to make sure that the salad is mostly veggies and/or fruits, with a sensible portion of protein (i.e., chicken, fish, beef, tofu, nuts). If you're served a salad that has tons of meat and cheese in it, try to eat as many of the veggies as you can first, then pick at the high-fat/high-calorie meats, cheese, nuts, seeds, etc. Choose dressing on the side and dip the tines of your fork in it before spearing a bite of salad--much better than drowning your salad in dressing, yet you'll be assured of getting dressing in every bite (which is not necessarily the case if you pour on just a little bit). Finally, if you can't avoid being served a diet disaster salad, use portion control to your advantage: just eat half (or 1/4 of it) and take the rest home for a later meal or two. Most of these entree salads are easily three or four times what you should be eating in a meal.
One more thing: You want to be satiated by your salad, so do eat enough of the higher-fat ingredients to make sure you don't leave hungry or down a messy sundae for dessert! Remember: the idea is balance, not deprivation!
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