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.
Wednesday, September 30, 2009
Monday, September 28, 2009
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!
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!
Friday, September 25, 2009
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.
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.
Wednesday, September 23, 2009
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.
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.
Monday, September 21, 2009
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.
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.
Friday, September 18, 2009
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.
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.
Thursday, September 17, 2009
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
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
Wednesday, September 16, 2009
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.
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.
Tuesday, September 15, 2009
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.
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.
Saturday, September 12, 2009
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.
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.
Thursday, September 10, 2009
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.
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.
Wednesday, September 9, 2009
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.
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.
Tuesday, September 8, 2009
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.
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.
Monday, September 7, 2009
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!
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!
Friday, September 4, 2009
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.
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.
Thursday, September 3, 2009
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.
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.
Wednesday, September 2, 2009
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.
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.
Tuesday, September 1, 2009
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.
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.
Subscribe to:
Posts (Atom)
