Once you've figured out what to eat and how much of it to eat in order to lose weight and keep it off successfully, you need to start sticking to that plan in order for it to work. It doesn't matter what you know if your actions don't follow through. So, assuming you've been reading this blog long enough to get where I'm coming from on what and how much to eat (and if you haven't, read my archives), I have some simple behavior modification suggestions for you.
1. Notice the circumstances surrounding when you have cravings for foods that you should avoid. A friend of mine said she used to keep her PC near the kitchen, so every time she used it she ended up wandering into the kitchen for a snack. After moving the computer to a different part of the house, she stopped getting the cue to eat every time she checked her messages. The same philosophy applies if that donut shop is on your way to work--change your route!
2. Make a plan before you hit the party food table. Are you going to focus on just one food you crave, or are you going to taste everything? How many times are you going to fill up your plate? If you think about your actions before you do them, you'll be less likely to slip up.
3. Make a plan before you look at the restaurant menu. Is this your day to splurge and indulge? You better make up for it tomorrow. If you can't make that commitment, stick to the healthiest choices and savor your food.
4. Make a plan before you visit that relative who always pushes unhealthful foods on you. Are you going to let him or her guilt you into eating that huge portion of lasagna? Or are you going to have a snack before you leave the house so you won't be so tempted and will still like yourself later? Your choice.
The idea is to be mindful of what you're doing when it comes to your eating choices, and not letting circumstances decide your actions for you. A little planning ahead can do wonders for your resolve and your success.
Tuesday, June 29, 2010
Monday, June 21, 2010
The Parsnip Story
Encouraged by Food Network's Alton Brown, my 7-year-old daughter insisted that we needed buy parsnips. Alton did an entire show on the root vegetable and how delicious and versatile it is, so naturally we had to try them ourselves. So, during the next grocery store trip, she made sure I bought some parsnips--apparently, we could make pear-parsnip sauce (like applesauce), fried parsnip chips and other tasty treats with them. Truthfully, I wasn't all that enthusiastic, but when your child eagerly asks for a vegetable, you give it to them, right?
A week later, the parsnips were still in the vegetable bin. Well before they turned into brown muck, I decided to do something with them. My dear husband searched online and found Mr. Brown's recipe for parsnip muffins. Seemed easy enough; but I noticed we were missing a few key ingredients, like whole-milk yogurt and fresh nutmeg. Instead, I thought, why not just treat the parsnips like potatoes or any one of the numerous veggies I buy: why not roast them?
My daughter agreed. She carefully peeled them (in case you're not familiar with parsnips, they look a bit like anemic carrots), and I sliced them into strips, placed them on a baking sheet, sprayed them with cooking spray, sprinkled them with salt, pepper and paprika (to make them look less anemic) and roasted them in a 425-degree oven.
Fifteen minutes later, we had what looked for all the world like oven-fried potatoes. Upon taste-testing them, we discovered the roasting had caramelized the parsnips, browning them and bringing out the sweet-savory quality most root vegetables get from roasting. And voila--a new side dish was born.
My 10-year-old wasn't as enthusiastic, but they may grow on her. I might even mix them with potatoes the next time I make them (they did have a bit of a "rooty" flavor to them which she may have found off-putting) to encourage her to try them again. But they were much better than I expected.
This is all to illustrate what I've been saying all along: don't be afraid to try something new. Not much of an investment for something that could become a new family favorite (or at least, another alternative to broccoli, green beans and carrots).
A week later, the parsnips were still in the vegetable bin. Well before they turned into brown muck, I decided to do something with them. My dear husband searched online and found Mr. Brown's recipe for parsnip muffins. Seemed easy enough; but I noticed we were missing a few key ingredients, like whole-milk yogurt and fresh nutmeg. Instead, I thought, why not just treat the parsnips like potatoes or any one of the numerous veggies I buy: why not roast them?
My daughter agreed. She carefully peeled them (in case you're not familiar with parsnips, they look a bit like anemic carrots), and I sliced them into strips, placed them on a baking sheet, sprayed them with cooking spray, sprinkled them with salt, pepper and paprika (to make them look less anemic) and roasted them in a 425-degree oven.
Fifteen minutes later, we had what looked for all the world like oven-fried potatoes. Upon taste-testing them, we discovered the roasting had caramelized the parsnips, browning them and bringing out the sweet-savory quality most root vegetables get from roasting. And voila--a new side dish was born.
My 10-year-old wasn't as enthusiastic, but they may grow on her. I might even mix them with potatoes the next time I make them (they did have a bit of a "rooty" flavor to them which she may have found off-putting) to encourage her to try them again. But they were much better than I expected.
This is all to illustrate what I've been saying all along: don't be afraid to try something new. Not much of an investment for something that could become a new family favorite (or at least, another alternative to broccoli, green beans and carrots).
Monday, June 14, 2010
Let Others Motivate You
I've been hearing--and seeing in action--some amazing success stories lately. People are transforming themselves all around me: losing weight, getting fit and healthy, running races, challenging themselves. It's very inspiring to see, and truthfully, it helps keep me on track.
This is why I say to you, allow the success stories that you see and hear and read about be your motivation to do the same for yourself. Whether the people in question got there by following Weight Watchers, South Beach or some other weight-loss plan, whether they began a walking program, took up a new sport or activity, or placed first in their age group, cheer on their achievement and let it spur you on. If they can do it, you can do it. Everybody's got obstacles threatening to prevent them from getting healthy: lack of time, lack of money, lack of motivation--whatever! The truly successful look past those obstacles, see their goal and don't let anything stop them.
I'm not saying it's easy--it isn't! But realizing that you're not alone in this fight, that others are fighting it too, could be just what you need to say "no" to the doughnut and yes to the hike. It's the little decisions that add up to one big change. So, the decision to be motivated by others, rather than discouraged that you haven't yet achieved what they have, compounded with your decision to do right by yourself, can lead to success for you, too. Don't give up!
This is why I say to you, allow the success stories that you see and hear and read about be your motivation to do the same for yourself. Whether the people in question got there by following Weight Watchers, South Beach or some other weight-loss plan, whether they began a walking program, took up a new sport or activity, or placed first in their age group, cheer on their achievement and let it spur you on. If they can do it, you can do it. Everybody's got obstacles threatening to prevent them from getting healthy: lack of time, lack of money, lack of motivation--whatever! The truly successful look past those obstacles, see their goal and don't let anything stop them.
I'm not saying it's easy--it isn't! But realizing that you're not alone in this fight, that others are fighting it too, could be just what you need to say "no" to the doughnut and yes to the hike. It's the little decisions that add up to one big change. So, the decision to be motivated by others, rather than discouraged that you haven't yet achieved what they have, compounded with your decision to do right by yourself, can lead to success for you, too. Don't give up!
Monday, June 7, 2010
Turn to the Can
Yes, I know it's summertime (ish), and I just posted about all the wonderful fresh produce out there, but let's get real about something else for a minute: sometimes you just don't have the time, energy or wherewithal to deal with fresh produce. Sometimes--and yes, I'm going to say it--you have to use canned.
Now I know what they say about canned goods: too much sodium, not enough flavor, who knows what the can lining will do to you. But I contend that, like everything else, canned goods in moderation are fine, especially if they get you eating more of those all-important fruits and veggies.
To wit: Last night, we grilled up some apple-maple turkey burgers (thanks, Sandra Lee!), and I made roasted sweet potato and white-potato (for my fussy 10-year-old) oven fries, but simply couldn't deal with washing and tearing up greens for a salad. So I turned to my pantry and whipped up a yummy three-bean salad faster than you can say "can opener." I took canned red kidney beans (good quality), mixed them with canned black beans and canned garbanzo beans--all drained and rinsed to remove much of the sodium--and added some microwaved frozen corn kernels that I rinsed in cold water and drained, along with a quick balsamic vinaigrette. Now if I had had more time, energy and forethought, I could have added some cilantro, chopped roma tomatoes, other herbs and spices, but this was fine in a pinch. And everyone liked it. And with the balsamic dressing, it had plenty of flavor punch.
So take stock of the canned goods in your pantry and don't forget about them when you're stuck for a dinner idea. You might just create the next great side dish for your block party or beach barbecue.
Now I know what they say about canned goods: too much sodium, not enough flavor, who knows what the can lining will do to you. But I contend that, like everything else, canned goods in moderation are fine, especially if they get you eating more of those all-important fruits and veggies.
To wit: Last night, we grilled up some apple-maple turkey burgers (thanks, Sandra Lee!), and I made roasted sweet potato and white-potato (for my fussy 10-year-old) oven fries, but simply couldn't deal with washing and tearing up greens for a salad. So I turned to my pantry and whipped up a yummy three-bean salad faster than you can say "can opener." I took canned red kidney beans (good quality), mixed them with canned black beans and canned garbanzo beans--all drained and rinsed to remove much of the sodium--and added some microwaved frozen corn kernels that I rinsed in cold water and drained, along with a quick balsamic vinaigrette. Now if I had had more time, energy and forethought, I could have added some cilantro, chopped roma tomatoes, other herbs and spices, but this was fine in a pinch. And everyone liked it. And with the balsamic dressing, it had plenty of flavor punch.
So take stock of the canned goods in your pantry and don't forget about them when you're stuck for a dinner idea. You might just create the next great side dish for your block party or beach barbecue.
Tuesday, June 1, 2010
My Favorite Time of Year
As far as food goes, we're entering my favorite time of the year: summer. Yes, it's officially June, the bare beginnings of summer, the time when there is variety galore in farmer's markets, grocery stores and backyard gardens everywhere you turn. Not only can you find the best tomatoes and strawberries of the year, but you have the bonus of other fruits and veggies at their ripest, most delicious, most nutritious and best prices. Some of my favorites are corn, asparagus, cantaloupe, honeydew, blackberries, blueberries, raspberries and, of course, watermelon!
Whether you're just beginning your weight-loss journey or have been plugging away for awhile, take advantage of this time of year to savor fully the produce that's available to you. There's truly nothing like a summer-ripe peach--either fresh off the tree or grilled with a small scoop of ice cream on top. It's a great opportunity to fall in love with a new fruit or veggie, or even to reacquaint yourself with some of your childhood summer favorites. And who knows, maybe you'll rediscover something you had forgotten you adored! You can enjoy it all summer, then perhaps find it in fresh/frozen form to enjoy at other times of the year. The perfect time to adopt a new healthy habit. Dig in!
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