The Cold-Weather Blues

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

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

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

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

Yummy Things You Can Eat This Time of Year

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

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

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

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

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

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

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

Happy Fall!

10 Things Water Can Do for You

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

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

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

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

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

Post-Vacation Mode

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

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

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

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

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

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

The Skinny on Supplements

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

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

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

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

Vacation-Mode Eating

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

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

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

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

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

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

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

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

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

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

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

Pin Up Those Unflattering Photos

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

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

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

More Evidence That Diet Does Matter

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

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

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

When Not to Exercise

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

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

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

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

A Great Veggie Dish for Fall

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

The Short Woman's Weight-Loss Dilemma

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

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

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

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

Before and After

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

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

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

How to Eat Ice Cream and Not Gain Weight

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

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

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

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