In your effort to have weight loss success have you gone on a diet, only to feel like one of the Dwarves…maybe Dopey, but definitely a little Grumpy?
You are not alone!
Between feeling deprived and actually BEING deprived of certain nutrients, it is common that we get grumpy, or sad, or a myriad of other emotions.
Can anything be done about it?
Of course! Refusing to diet is part of the solution—because going on a diet we will feel deprived. Maybe not the first couple days or maybe even weeks, but at some point we just are feeling like we are getting the foods we want.
But declaring “I refuse to diet” does not mean that we don’t want to lose weight successfully. It just means that we make smart choices about our food intake and moving our bodies. These choices include honoring our feelings and getting the nutritional support needed to help keep our emotions balanced.
Foods to Choose to Improve your Mood:
Healthy Fats: especially the Omega 3 fatty-acids which include things like flaxseed; fish: salmon, trout, mackerel, tuna; nuts, especially walnuts. These fats also help our body lose weight and help us to feel more satisfied, so be sure to include some healthy fat in your menu plan.
Vitamin B6 and C: These two are both critical for our bodies to produce serotonin, the “feel good” hormone. B6 is found in a variety of foods like red bell peppers (a personal favorite), spinach and nuts. Vitamin C of course is found in citrus but also in cantaloupe, strawberries, broccoli and those red bell peppers I love!
Vitamin B12: B12 is believed to combat both fatigue and depression. B12 is only found in animal products. You can get ample B12 by eating low fat dairy products but if you are vegan you will definitely need to take a supplement.
Vitamin D: depression is often a symptom of not enough Vitamin D. Most of us can get enough by getting out in the sun about 20 minutes (more or less depending on your coloring) a day without sunscreen.
Carbohydrates: carbs have gotten a bad rap in the weight loss world, many people think we need to cut them out completely, but if we do that we lose out on a lot of really good nutrition. And carbs really are the fastest way to fuel your brain and create serotonin. The problem is we generally grab SIMPLE carbs which just cause a rapid spike in our blood sugar which is followed by a big crash. We just can’t successfully lose weight if we are on that simple carb blood sugar roller coaster. Instead choose complex carbohydrates like whole grains.
Weight Loss Tip: to get the benefit of the carb and keep it working for you longer, always eat a small amount of protein with your carbs. My friend Dr. Linda has told me even a few almonds will do the trick!
Showing posts with label nutrition. Show all posts
Showing posts with label nutrition. Show all posts
Monday, April 11, 2011
Wednesday, March 9, 2011
Who You Calling a Fool About Weight Loss Success
Got an interesting comment on my post "Carbs Cause Obesity?" which was in response to a comment from a reader...since the first comment was anonymous and the 2nd was not, and given the difference in the tone in the two comments leads me to presume that they were from 2 different readers.
In this post, the reader, signed "Donnelly" questions the validity of mindset in weight loss success. While I think Donnelly could have been more polite in questioning my position, and it is quite obvious that s/he hasn't really read much of my blog by the statements, I wanted to respond because there is a very common misconception about losing weight and mindset out there. So here goes an explanation in brief...
Sure, what we put into our bodies and how much we move our bodies has an effect on our physical condition, including weight. However, it isn't simply math...different types of foods are used by our bodies in different ways so it is important that we eat a variety of healthy foods to fuel our brains, our muscles and the rest of our bodies.
Many of us know what we are supposed to eat...we know that eating too much saturated fat isn't great for our heart or our hips...we know that we should eat more fresh fruits and vegetables...we also know that we must get up and move our bodies if we want to be healthy...and yet we don't do it...and sometimes when we DO eat properly and move our bodies we STILL don't successfully lose weight. Why is that?
This is where mindset comes in. And contrary to what Donnelly thinks, this is not me "parroting back the propagandized misinformation that big Agra has indoctrinated you with"--this is my personal experience, having spent most of my life on a diet and not successfully losing weight, feeling bad about my body and myself, feeling like I was a personal failure because I wasn't a size 2 or 6 or 10...
I have found (and have written about in my book) that we will actually retain fat, even if we are doing things "right" if our mindset is such that we believe we are fat, believe we don't deserve to be healthy. On top of that, with this mindset we will find it harder to stick to our healthy choices; we will sabotage our own efforts. Our minds are incredibly powerful and they will do whatever necessary to prove the beliefs we hold strongest are true.
That is why diets don't work...they are short term solutions that address symptoms rather than taking on the REAL issue.
If you don't know that it is healthier to choose an apple over an ice cream cone, then it is important to educate yourself. But if you have struggled for years with your weight even though you know some nutritional basics (you don't have to be an expert, by the way!) then I believe there is an underlying EMOTIONAL component that you need to address.
On top of all this, we are hit with messages about how hard it is to lose weight, especially if you are over 40. We're told on a daily basis that we MUST be thin and at the same time that it is next to impossible to get there! That's just not right--and it isn't true, either!
We must look at what we are currently eating and WHY, and first work on changing our mindset not slashing calories or carbs or fat grams or slaving at the gym. If we don't change the FEELINGS behind the eating and understand why we want to lose weight then we will not keep it off, but we will be doomed to a roller coaster of dieting the rest of our lives until we finally give up.
I know how hard it is to change...but if we focus on changing our mindset about weight loss and learn to believe WE CAN LOSE WEIGHT no matter our past experience, our age, our genetics. I teach about this and know that by making SMALL changes we will get permanent results...but it starts with what you are putting in your MIND not your mouth!
Don't let people like Donnelly bully you into believing that you are a failure or a fool. We are not talking about "mindset alone"...but the truth is that mindset alone will get you a lot further on your weight loss journey to permanent results than any diet.
And if you don't believe that Donnelly, look up placebo effect and you will learn just how powerful the mind can be.
In this post, the reader, signed "Donnelly" questions the validity of mindset in weight loss success. While I think Donnelly could have been more polite in questioning my position, and it is quite obvious that s/he hasn't really read much of my blog by the statements, I wanted to respond because there is a very common misconception about losing weight and mindset out there. So here goes an explanation in brief...
Sure, what we put into our bodies and how much we move our bodies has an effect on our physical condition, including weight. However, it isn't simply math...different types of foods are used by our bodies in different ways so it is important that we eat a variety of healthy foods to fuel our brains, our muscles and the rest of our bodies.
Many of us know what we are supposed to eat...we know that eating too much saturated fat isn't great for our heart or our hips...we know that we should eat more fresh fruits and vegetables...we also know that we must get up and move our bodies if we want to be healthy...and yet we don't do it...and sometimes when we DO eat properly and move our bodies we STILL don't successfully lose weight. Why is that?
This is where mindset comes in. And contrary to what Donnelly thinks, this is not me "parroting back the propagandized misinformation that big Agra has indoctrinated you with"--this is my personal experience, having spent most of my life on a diet and not successfully losing weight, feeling bad about my body and myself, feeling like I was a personal failure because I wasn't a size 2 or 6 or 10...
I have found (and have written about in my book) that we will actually retain fat, even if we are doing things "right" if our mindset is such that we believe we are fat, believe we don't deserve to be healthy. On top of that, with this mindset we will find it harder to stick to our healthy choices; we will sabotage our own efforts. Our minds are incredibly powerful and they will do whatever necessary to prove the beliefs we hold strongest are true.
That is why diets don't work...they are short term solutions that address symptoms rather than taking on the REAL issue.
If you don't know that it is healthier to choose an apple over an ice cream cone, then it is important to educate yourself. But if you have struggled for years with your weight even though you know some nutritional basics (you don't have to be an expert, by the way!) then I believe there is an underlying EMOTIONAL component that you need to address.
On top of all this, we are hit with messages about how hard it is to lose weight, especially if you are over 40. We're told on a daily basis that we MUST be thin and at the same time that it is next to impossible to get there! That's just not right--and it isn't true, either!
We must look at what we are currently eating and WHY, and first work on changing our mindset not slashing calories or carbs or fat grams or slaving at the gym. If we don't change the FEELINGS behind the eating and understand why we want to lose weight then we will not keep it off, but we will be doomed to a roller coaster of dieting the rest of our lives until we finally give up.
I know how hard it is to change...but if we focus on changing our mindset about weight loss and learn to believe WE CAN LOSE WEIGHT no matter our past experience, our age, our genetics. I teach about this and know that by making SMALL changes we will get permanent results...but it starts with what you are putting in your MIND not your mouth!
Don't let people like Donnelly bully you into believing that you are a failure or a fool. We are not talking about "mindset alone"...but the truth is that mindset alone will get you a lot further on your weight loss journey to permanent results than any diet.
And if you don't believe that Donnelly, look up placebo effect and you will learn just how powerful the mind can be.
Sunday, February 13, 2011
Weight Loss Challenge: Sugar and How Sweet it Is
There are lots of different sweeteners on the market today. In fact, there are so many it can be quite confusing. What is natural? If it is organic is that the best? What type of sugar is better?
Sometimes it feels so overwhelming that we just throw up our hands and stick with plain old sugar even though we know it isn't the best for us.
It is important that we know some facts about our options so we can choose the best thing for us. If you are diabetic for example you will want sweeteners that don't raise your blood sugar level, but maybe you don't want to use the artificial stuff...so what's the best choice for you. What if you want to become more natural--going for less processed foods? Or maybe you were inspired by Oprah to go vegan...
I found a great article on various sweeteners that you should keep in your arsenal. Chef Heather Haxo Phillips tells it like it is--even explaining why you might not want to choose some of the more popular, theoretically "healthy" sweeteners like Agave Nectar.
Chef Heather is of the Bay Area phenomenon Cafe Gratitude and she explains what sugar is and gives lots of details about your options in this article.
Read the entire article here.
Sometimes it feels so overwhelming that we just throw up our hands and stick with plain old sugar even though we know it isn't the best for us.
It is important that we know some facts about our options so we can choose the best thing for us. If you are diabetic for example you will want sweeteners that don't raise your blood sugar level, but maybe you don't want to use the artificial stuff...so what's the best choice for you. What if you want to become more natural--going for less processed foods? Or maybe you were inspired by Oprah to go vegan...
I found a great article on various sweeteners that you should keep in your arsenal. Chef Heather Haxo Phillips tells it like it is--even explaining why you might not want to choose some of the more popular, theoretically "healthy" sweeteners like Agave Nectar.
Chef Heather is of the Bay Area phenomenon Cafe Gratitude and she explains what sugar is and gives lots of details about your options in this article.
What is Sugar? Sugar is a pure carbohydrate, a nutrient that supplies energy to the body. The chemical name for sugar is sucrose. Sucrose occurs naturally in every fruit and vegetable, as it is the major product of photosynthesis. For a long time, fruit and cane sugars were the most common sweeteners on our table. However, over the past 50 years dozens of sweeteners have been developed. Many of them are very useful for helping us to enjoy the sweet things in life without taking our blood sugar for a roller coaster ride.
Read the entire article here.
Friday, July 30, 2010
Losing Weight is Not a Math Equation
Lots of so-called "experts" will tell anyone who is trying to lose weight that it is simply a matter of consuming fewer calories than you expend. These "experts" make it sound like weight loss is a math equation.
Having dieted most of my life and calculated calories, fat grams, carbs and just about anything else one can calculate, I can tell you that weight loss success is definitely NOT a simple math equation.
The math equation myth prevails despite evidence by millions of people like me. We are accused of cheating. We are accused of being lazy. We are told we just aren't counting everything that we are eating. We are accused of lying.
The math equation myth goes hand in hand with the diet myth. Neither is right, it isn't simply math and diets don't work either. Neither take into account human beings and our infinite variety.
In my book, Refuse to Diet: Weight Loss Success Starts with Your Mind...Not Your Mouth I explain more about some of the diet myths and why they are fact, not fiction...but still countless people just don't believe that there is any other explanation, they WANT to believe that is just math.
Except for those of us caught up in the math equation nightmare, of course.
What I find ironic is that many of the "experts" who claim you just have to expend more calories (work out more) or consume fewer calories (eat less, or eat lower calorie foods) will be the very same people who will then say on national television that we hold onto weight when we are stressed!
Hello??? Which is it, folks? Don't try to tell me that it is math and then excuse 1 person because of stress. Math is math. Math is not biased. Math doesn't give a *&#$ about your stress level. This is why mathematicians love math. This is why the rest of us do not.
Are there extenuating circumstances that can cause you to either gain weight or not lose weight despite your efforts to exercise and eat fewer calories? You betcha!
OK, there's the infamous aforementioned stress for one. Weather can actually also affect your weight loss. Whether or not you drink ample water will affect the number on the scale...and water has zero calories so that would not figure into any math equation. Some medical conditions and medications will affect your weight. Traveling, eating different foods, or eating more salt than normal...these can all affect your weight temporarily. And of course when you are building muscle while you lose fat (a good combination to go after) there will be times when your pounds will go up, even though your fat content will be dropping. Beyond all that, the source of calories is an important factor on whether or not you lose weight...and especially if you can keep it off.
These are just some of the weight loss challenges we face that dispute the math-equation theory.
I say none of this to discourage your from improving your health.
I say it to free you from the tyranny of the scale! There are no health benefits to staying obese. There are tons of health benefits for improving your health by improving your eating and moving your body more--even if you don't drop a single pound!
To lose weight successfully, permanently, you must work on your mindset. You must believe that it is possible and that you are worth it...and the number on the scale has no bearing on your value as a human being!
You must eat food that nourishes and fuels you body. The same number of calories consumed can have a different impact on your health and your weight depending on where those come from. You can eat zero fat and not lose weight...because your body needs some fat in order to lose fat. You can count calories every day but if the calories don't count you won't be healthy or have a sustained weight loss.
If you are struggling with losing weight I suggest you start with your mindset. Once you have that straight then weight loss happens naturally. If you find that you aren't dropping weight and you have made sure there is not a medical reason for it (for example, did you know that diabetes medication almost always makes a person GAIN weight?) and you truly have excess fat to drop, then
Having dieted most of my life and calculated calories, fat grams, carbs and just about anything else one can calculate, I can tell you that weight loss success is definitely NOT a simple math equation.
The math equation myth prevails despite evidence by millions of people like me. We are accused of cheating. We are accused of being lazy. We are told we just aren't counting everything that we are eating. We are accused of lying.
The math equation myth goes hand in hand with the diet myth. Neither is right, it isn't simply math and diets don't work either. Neither take into account human beings and our infinite variety.
In my book, Refuse to Diet: Weight Loss Success Starts with Your Mind...Not Your Mouth I explain more about some of the diet myths and why they are fact, not fiction...but still countless people just don't believe that there is any other explanation, they WANT to believe that is just math.
Except for those of us caught up in the math equation nightmare, of course.
What I find ironic is that many of the "experts" who claim you just have to expend more calories (work out more) or consume fewer calories (eat less, or eat lower calorie foods) will be the very same people who will then say on national television that we hold onto weight when we are stressed!
Hello??? Which is it, folks? Don't try to tell me that it is math and then excuse 1 person because of stress. Math is math. Math is not biased. Math doesn't give a *&#$ about your stress level. This is why mathematicians love math. This is why the rest of us do not.
Are there extenuating circumstances that can cause you to either gain weight or not lose weight despite your efforts to exercise and eat fewer calories? You betcha!
OK, there's the infamous aforementioned stress for one. Weather can actually also affect your weight loss. Whether or not you drink ample water will affect the number on the scale...and water has zero calories so that would not figure into any math equation. Some medical conditions and medications will affect your weight. Traveling, eating different foods, or eating more salt than normal...these can all affect your weight temporarily. And of course when you are building muscle while you lose fat (a good combination to go after) there will be times when your pounds will go up, even though your fat content will be dropping. Beyond all that, the source of calories is an important factor on whether or not you lose weight...and especially if you can keep it off.
These are just some of the weight loss challenges we face that dispute the math-equation theory.
I say none of this to discourage your from improving your health.
I say it to free you from the tyranny of the scale! There are no health benefits to staying obese. There are tons of health benefits for improving your health by improving your eating and moving your body more--even if you don't drop a single pound!
To lose weight successfully, permanently, you must work on your mindset. You must believe that it is possible and that you are worth it...and the number on the scale has no bearing on your value as a human being!
You must eat food that nourishes and fuels you body. The same number of calories consumed can have a different impact on your health and your weight depending on where those come from. You can eat zero fat and not lose weight...because your body needs some fat in order to lose fat. You can count calories every day but if the calories don't count you won't be healthy or have a sustained weight loss.
If you are struggling with losing weight I suggest you start with your mindset. Once you have that straight then weight loss happens naturally. If you find that you aren't dropping weight and you have made sure there is not a medical reason for it (for example, did you know that diabetes medication almost always makes a person GAIN weight?) and you truly have excess fat to drop, then
- Reduce your stress
- Reduce your salt intake
- Increase your pure water intake
- Be sure the calories you are eating are the right ones
Wednesday, March 17, 2010
Irish Spring Green Weight Loss Tip
Happy St Patrick's Day!
Although spring is not quite yet official, things are greening up and it is a great time to freshen up our plate with beautiful spring produce.
So you might be having Corned Beef and Cabbage tonight, but be on the lookout for greens in all sorts of shades this time of year.
When possible buy fresh organic produce that is locally grown. That is what is best for our bodies...and for the planet. It isn't always possible to eat locally grown foods, and depending on your climate that time may be a ways off still.
No matter where you are though there are probably some foods that are appearing on your grocer's shelves that you haven't seen in a while. Some of my favorites are asparagus...this is the time of year that it is young, tender and a real bargain for the meal budget...sugar snap peas and snow peas are all apt to be more plentiful this time of year.
One of the things I like best about buying locally grown produce is how fresh and crisp everything is...but especially how full of flavor. Foods that are trucked or flown in just can't be picked as ripe and still make it to the grocer and then our homes.
Enjoy the subtle flavors of spring...and taste the difference between vegetables that are picked when ripe and those that are picked early. Not only are spring vegetables delicious, they are nutritious, low in calories and high in fiber--and are perfect for eating raw. This makes them a great quick snack.
Although spring is not quite yet official, things are greening up and it is a great time to freshen up our plate with beautiful spring produce.
So you might be having Corned Beef and Cabbage tonight, but be on the lookout for greens in all sorts of shades this time of year.
When possible buy fresh organic produce that is locally grown. That is what is best for our bodies...and for the planet. It isn't always possible to eat locally grown foods, and depending on your climate that time may be a ways off still.
No matter where you are though there are probably some foods that are appearing on your grocer's shelves that you haven't seen in a while. Some of my favorites are asparagus...this is the time of year that it is young, tender and a real bargain for the meal budget...sugar snap peas and snow peas are all apt to be more plentiful this time of year.
One of the things I like best about buying locally grown produce is how fresh and crisp everything is...but especially how full of flavor. Foods that are trucked or flown in just can't be picked as ripe and still make it to the grocer and then our homes.
Enjoy the subtle flavors of spring...and taste the difference between vegetables that are picked when ripe and those that are picked early. Not only are spring vegetables delicious, they are nutritious, low in calories and high in fiber--and are perfect for eating raw. This makes them a great quick snack.
Friday, March 5, 2010
Eat for Optimum Brain Function and Weight Loss Success
When we are trying to lose weight we often count calories...not something that I do any more, and I don't suggest it as part of my Refuse To Diet program...but it is still a very common thing for folks to do.
One of the reasons I don't suggest you count calories is because losing weight is not simply a math equation! If it were, then we would definitely be able to count our calories and know we are going to lose weight.
Another reason to not focus on calories alone is because it is important that we have good food in order to function our best. If we only look at the calories, there is no guarantee we will be getting good nutrition for the calories. It can be really tempting to eat some of the pre-packaged "100 calorie" snacks...which are basically empty calories...or to eat "diet" foods which may actually be high in sugar or high in fat (depending on how they are defining "diet") or may have artificial sweeteners which can increase our carbohydrate cravings.
Not eating enough can create low energy, brain fog and actually hinder our weight loss success...not only because we don't feel good, but also because we will more than likely break our diet. In fact, it can lead to a big binge!
In order to lose weight and operate at peak efficiency it is important that we have eat enough calories. Eating enough calories keeps our bodies and brains fueled so we are less apt to go on binges, have big crashes later in the day, or suffer from the brain fog that dieters face.
Eating the CORRECT foods is also important...not just the calories.
Contrary to what a lot of dieters think, it is important to eat fat in order to lose fat. It seems illogical, but it is important to help us feel satisfied, full, get our brains and organs the fats they need...and to help our skin looking and feeling good.
Make sure you eat enough healthy fat...things like avocados, olive oil, walnuts and fish. Limit the saturated animal fats and avoid trans-fats--those hydrogenated and partially hydrogenated oils which are in so many packaged foods because they extend shelf life, but add absolutely no nutritional value for us. There is evidence that not only do they not provide nutritional value, they can actually be detrimental to our health.
So while I'm not big on putting foods on a "bad" list, trans fats are on the top of it!
One of the reasons I don't suggest you count calories is because losing weight is not simply a math equation! If it were, then we would definitely be able to count our calories and know we are going to lose weight.
Another reason to not focus on calories alone is because it is important that we have good food in order to function our best. If we only look at the calories, there is no guarantee we will be getting good nutrition for the calories. It can be really tempting to eat some of the pre-packaged "100 calorie" snacks...which are basically empty calories...or to eat "diet" foods which may actually be high in sugar or high in fat (depending on how they are defining "diet") or may have artificial sweeteners which can increase our carbohydrate cravings.
Not eating enough can create low energy, brain fog and actually hinder our weight loss success...not only because we don't feel good, but also because we will more than likely break our diet. In fact, it can lead to a big binge!
In order to lose weight and operate at peak efficiency it is important that we have eat enough calories. Eating enough calories keeps our bodies and brains fueled so we are less apt to go on binges, have big crashes later in the day, or suffer from the brain fog that dieters face.
Eating the CORRECT foods is also important...not just the calories.
Contrary to what a lot of dieters think, it is important to eat fat in order to lose fat. It seems illogical, but it is important to help us feel satisfied, full, get our brains and organs the fats they need...and to help our skin looking and feeling good.
Make sure you eat enough healthy fat...things like avocados, olive oil, walnuts and fish. Limit the saturated animal fats and avoid trans-fats--those hydrogenated and partially hydrogenated oils which are in so many packaged foods because they extend shelf life, but add absolutely no nutritional value for us. There is evidence that not only do they not provide nutritional value, they can actually be detrimental to our health.
So while I'm not big on putting foods on a "bad" list, trans fats are on the top of it!
Monday, August 24, 2009
Back Home and In the Nutty Groove
I'm back home after visiting my mom for a few days.
I did really well while there, continued with my lemon in the morning, my 15 minute exercise routine and basically healthy eating.
One of the challenges I had was that my mom has gotten SO skinny she really needs to eat more...and it felt funny to push someone to eat! What is interesting is that I didn't have to modify WHAT I prepared or even HOW I prepared it much. The basic concept is good nutrition. Since she is diabetic--controlled by diet--she really needs to eat frequently and lots of complex carbs and good protein. She also has high cholesterol so it isn't like you can just load on lots of saturated fats. So we ate the same foods, I encouraged her to eat more nuts during the day as snacks, and to increase her portion size just a little bit.
I added a few more carbs than I would normally eat...good healthy whole grains...and a bit more EVOO...and she likes to have a dish of ice cream every night. Ahhh...that was the challenge for me! She chooses the light version because of her cholesterol...the nutritionist told her to have a few raw nuts before hand to get the protein in to help balance her blood sugar and that would be okay...frankly, I just didn't find the light version very satisfying! Anyway, we had "dessert" every night which I'm not used to.
I found ways to sneak more calories, good fats and protein into her meals by upping the amount of feta and nuts in her salads, adding walnuts to her oatmeal, things like that. These are tricks that help those of us who aren't super skinny, too. By getting good fats in our diet on a regular basis we will have fewer cravings, our skin will be softer & smoother and our bodies will be more lubricated overall and function better.
You don't need to add a lot...and try a variety of omega 3 fatty acids--get some flax seed, hemp oil, walnuts...by changing it up and having a variety you avoid boredom while you give your body things it really needs! You'll feel better and have more energy, too!
So I'm back home and getting back into my own groove, (not to be confused with a rut!) Have to run to the store and buy some more veggies to go with my nuts!
I did really well while there, continued with my lemon in the morning, my 15 minute exercise routine and basically healthy eating.
One of the challenges I had was that my mom has gotten SO skinny she really needs to eat more...and it felt funny to push someone to eat! What is interesting is that I didn't have to modify WHAT I prepared or even HOW I prepared it much. The basic concept is good nutrition. Since she is diabetic--controlled by diet--she really needs to eat frequently and lots of complex carbs and good protein. She also has high cholesterol so it isn't like you can just load on lots of saturated fats. So we ate the same foods, I encouraged her to eat more nuts during the day as snacks, and to increase her portion size just a little bit.
I added a few more carbs than I would normally eat...good healthy whole grains...and a bit more EVOO...and she likes to have a dish of ice cream every night. Ahhh...that was the challenge for me! She chooses the light version because of her cholesterol...the nutritionist told her to have a few raw nuts before hand to get the protein in to help balance her blood sugar and that would be okay...frankly, I just didn't find the light version very satisfying! Anyway, we had "dessert" every night which I'm not used to.
I found ways to sneak more calories, good fats and protein into her meals by upping the amount of feta and nuts in her salads, adding walnuts to her oatmeal, things like that. These are tricks that help those of us who aren't super skinny, too. By getting good fats in our diet on a regular basis we will have fewer cravings, our skin will be softer & smoother and our bodies will be more lubricated overall and function better.
You don't need to add a lot...and try a variety of omega 3 fatty acids--get some flax seed, hemp oil, walnuts...by changing it up and having a variety you avoid boredom while you give your body things it really needs! You'll feel better and have more energy, too!
So I'm back home and getting back into my own groove, (not to be confused with a rut!) Have to run to the store and buy some more veggies to go with my nuts!
Sunday, February 1, 2009
Are Your Veggies Healthy?
Now look at how are the vegetables prepared--
Are you eating your potatoes in the form of french fries? You pretty much lost all the good potato value...so count that as a simple carbohydrate.
Are you eating your potato baked? Terrific. Oh, but you added 1/2 cup sour cream or several tablespoons of butter. You have now made a healthy food one laden with fat. Again, pretty much lost all the good value.
Are you having a big salad? Congrats! Dousing it with salad dressing--oops....
The point is, remember what you are adding to your vegetables. Make the additions healthy choices. Want some fat...use olive oil, flax oil or other oils that are actually good for you.
Instead of tons of butter and sour cream for your potatoes (russet, gold, red or sweet) try herbs, olive oil, flax oil, a little soy sauce, or something I have come to love is "Liquid Aminos". I spray a little on and it really adds a great zest to my potato.
Are you eating your potatoes in the form of french fries? You pretty much lost all the good potato value...so count that as a simple carbohydrate.
Are you eating your potato baked? Terrific. Oh, but you added 1/2 cup sour cream or several tablespoons of butter. You have now made a healthy food one laden with fat. Again, pretty much lost all the good value.
Are you having a big salad? Congrats! Dousing it with salad dressing--oops....
The point is, remember what you are adding to your vegetables. Make the additions healthy choices. Want some fat...use olive oil, flax oil or other oils that are actually good for you.
Instead of tons of butter and sour cream for your potatoes (russet, gold, red or sweet) try herbs, olive oil, flax oil, a little soy sauce, or something I have come to love is "Liquid Aminos". I spray a little on and it really adds a great zest to my potato.
Saturday, January 31, 2009
Eat Your Vegetables
We've all heard this from our parents, from nutritionists, "Eat Your Vegetables"...
It is true, but let's also look at what are vegetables.
Vegetables include potatoes and sweet potatoes...high in starch. If you have already cut back on the empty calories in sodas, sweets, etc and are still wanting to lose some pounds, you may need to watch how many of your vegetables come from this end of the spectrum.
On the other end of the spectrum there are the lettuces...very low starch, low calorie, etc. It can take a lot of these foods to get you to feeling full. The good news is you can eat as much of them as you want. The bad news is you might get bored and some lettuces have little more nutrition than water.
Then there's a bunch in the middle--like broccoli, beans, etc. I find these to be the best bet for me in the "bang for the buck" as far as nutrition goes.
So there's a huge variety of vegetables and all of them are good to a certain point.
I love a big salad...but it is definitely not all lettuce. I make it chock-full of veggies so that I get a variety of textures, tastes (and vitamins!) in every bite. I pick colorful and flavorful veggies so that I get a pretty meal as well as one that is satisfying to my taste buds.
So don't just shake out the bag of romaine! Get mixed greens, add some peppers, cucumbers, radishes, tomatoes, mushrooms, green beans, whatever you like. Make a salad that a restaurant would be proud to serve and you won't feel deprived! Add your favorite protein--lean beef, chicken, tuna, maybe some walnuts or almonds.
Be brave and experiment. I have found pine nuts to be a great addition to my salads.
During the winter I add more ingredients and less lettuce. During the hot days of summer I enjoy a lot of lettuce for the lightness.
Then top off the salad with something light--my favorite is fresh lemon. Sometimes I add olive oil.
Try some of the other oils that are high in omega 3s...try flax oil, hemp oil, try sesame oil for variety...No matter the oil, keep the quantity of it down. It should augment the flavors in the salad not overpower.
Try a little soy sauce and sesame oil combo. Or red wine vinegar with olive/flax or hemp oil.
It is true, but let's also look at what are vegetables.
Vegetables include potatoes and sweet potatoes...high in starch. If you have already cut back on the empty calories in sodas, sweets, etc and are still wanting to lose some pounds, you may need to watch how many of your vegetables come from this end of the spectrum.
On the other end of the spectrum there are the lettuces...very low starch, low calorie, etc. It can take a lot of these foods to get you to feeling full. The good news is you can eat as much of them as you want. The bad news is you might get bored and some lettuces have little more nutrition than water.
Then there's a bunch in the middle--like broccoli, beans, etc. I find these to be the best bet for me in the "bang for the buck" as far as nutrition goes.
So there's a huge variety of vegetables and all of them are good to a certain point.
I love a big salad...but it is definitely not all lettuce. I make it chock-full of veggies so that I get a variety of textures, tastes (and vitamins!) in every bite. I pick colorful and flavorful veggies so that I get a pretty meal as well as one that is satisfying to my taste buds.
So don't just shake out the bag of romaine! Get mixed greens, add some peppers, cucumbers, radishes, tomatoes, mushrooms, green beans, whatever you like. Make a salad that a restaurant would be proud to serve and you won't feel deprived! Add your favorite protein--lean beef, chicken, tuna, maybe some walnuts or almonds.
Be brave and experiment. I have found pine nuts to be a great addition to my salads.
During the winter I add more ingredients and less lettuce. During the hot days of summer I enjoy a lot of lettuce for the lightness.
Then top off the salad with something light--my favorite is fresh lemon. Sometimes I add olive oil.
Try some of the other oils that are high in omega 3s...try flax oil, hemp oil, try sesame oil for variety...No matter the oil, keep the quantity of it down. It should augment the flavors in the salad not overpower.
Try a little soy sauce and sesame oil combo. Or red wine vinegar with olive/flax or hemp oil.
Saturday, January 3, 2009
Am I Moving in the Right Direction?
How do you know if you are taking the right steps to achieve your health goals? The great teachers all tell us to tap into our feelings and they will tell us if we are moving toward or away from the goal.
So whether you get the guidance from angels as Doreen Virtue says, the Teachings of Abraham through Esther Hicks, affirmations from Louise Hay, Meditations with Wayne Dyer or Life Makeovers with Cheryl Richardson (or any of the other wonderful teachers out there) or you happen to read something that feels right and true to YOUR heart and spirit...listen and it will steer you true.
Let me remember to listen to (and hear) that inner voice as it reminds me to follow my bliss--to look forward to my healthy body, my increased energy and all the other wonderful changes I am experiencing! It is time for FUN--I can move my body in ways that I couldn't before and I am having fun. Thank you, thank you, thank you!
So whether you get the guidance from angels as Doreen Virtue says, the Teachings of Abraham through Esther Hicks, affirmations from Louise Hay, Meditations with Wayne Dyer or Life Makeovers with Cheryl Richardson (or any of the other wonderful teachers out there) or you happen to read something that feels right and true to YOUR heart and spirit...listen and it will steer you true.
My dad always used to say, "If you take a step and it feels good, you must be headed in the right direction." What he wanted us to understand was that we needed to measure our progress against an inner compass, using our feelings, our comfort level, and our knowledge of ourselves as the ultimate guide.
I've spent most of my adult life trying to hear that inner voice above the noise around me...It says softly that happiness is as simple as having something to look forward to in the morning...It says, in a low murmur I sometimes have to strain to hear, that now is the time to have fun.~Linda Weltner, No Place Like Home
Let me remember to listen to (and hear) that inner voice as it reminds me to follow my bliss--to look forward to my healthy body, my increased energy and all the other wonderful changes I am experiencing! It is time for FUN--I can move my body in ways that I couldn't before and I am having fun. Thank you, thank you, thank you!
Wednesday, November 19, 2008
Are Eggs Bad for Me?
Eggs got a bad wrap when I was in school. Blamed for high cholesterol levels in people because they have a lot of cholesterol in them...
Turns out there is no correlation between eating eggs and having an increased risk at heart attack.
Remember my "rule"-- there are NO forbidden foods! So eat your eggs--they have a lot of good nutrients and are high in protein. Calorie for calorie they are a great food for anyone wanting to drop some pounds.
You can read more about eggs and other foods in Barry Glassner's book The Gospel of Food.
Turns out there is no correlation between eating eggs and having an increased risk at heart attack.
Remember my "rule"-- there are NO forbidden foods! So eat your eggs--they have a lot of good nutrients and are high in protein. Calorie for calorie they are a great food for anyone wanting to drop some pounds.
You can read more about eggs and other foods in Barry Glassner's book The Gospel of Food.
Thursday, November 6, 2008
Phone Coaching Assists Weight Loss
Thanks to Lynda Lippin, the Fitness Diva for this information.
I couldn't agree more! My coaching with Dr. Linda (not the Fitness Diva, different fitness ladies!) has helped me immensely. I recommend finding someone who fits with your needs and who can support you in nutrition, attitude and exercise.
This is especially helpful if you live alone or in an area where it may be difficult to get support--or if you have family and friends who just "don't get" what you are trying to accomplish in your life!
I tried some of the groups in past (like Weight Watchers) and they didn't work for me. If they support you, that is awesome. But if not, give Dr. Linda a try, I think she is awesome!
In a new study published in the November/December issue of the American Journal of Health Promotion, researchers at Brigham Young University, headed by Dr. Larry Tucker, found that phone coaching has a an extremely positive effect on weight loss. In a 17 week study that contrasted men and women who were given 11 sessions of personalized weight loss phone coaching against a group who received no such support, the phone coached group shed an average of seven pounds in contrast to an average of four pounds in the uncoached adults.
Says Dr. Tucker, "Tucker: People tend to do better when they have a support system and when they have someone they report to each week. The weight loss coach can help people work through weight loss issues, barriers and problems. Compared to no coaching, phone coaching tends to show a benefit."
I couldn't agree more! My coaching with Dr. Linda (not the Fitness Diva, different fitness ladies!) has helped me immensely. I recommend finding someone who fits with your needs and who can support you in nutrition, attitude and exercise.
This is especially helpful if you live alone or in an area where it may be difficult to get support--or if you have family and friends who just "don't get" what you are trying to accomplish in your life!
I tried some of the groups in past (like Weight Watchers) and they didn't work for me. If they support you, that is awesome. But if not, give Dr. Linda a try, I think she is awesome!
Tuesday, October 7, 2008
Nutrition not Calories
Nutrition is the key to successfully shedding those pounds of fat--not counting calories.
Calories are not all equal. So many people get caught up in counting calories that they ignore what those calories consist of.
I am a proponent of indulgences--it is so important to not feel deprived. So rather than having little 100 calorie this or that snack, I focus on being nutritionally sound and then really enjoying it when I have a splurge. I have found a couple of benefits--I splurge less because I don't have the cravings for the foods; I have broken the sugar and carb habit; when I do have a treat I typically share it with a friend because it is just too much for me alone--so I save money, too!
Even Dara Torres (41 year old woman who one 3 medals at the Beijing Olympics) is keen on nutrition. Here is a woman who can pretty much eat anything she wants because of the amount of exercise that she does, and probably her metabolism. So we're not in that league, but we can take some pointers from her.
She says she drinks a nutritional drink every morning--and before each race. This drink provides her with the nutrients and protein that she needs from a meal.
I don't know what product she uses, but I know what I have been using with great success. The Mars Venus Wellness Solution shake gives me all the nutrients including amino acids that I need in a meal and to optimize my brain chemistry.
Why is brain chemistry important? It is the brain chemistry imbalance that got me into trouble physically. For some people the imbalance leads to drug addiction or alcohol abuse. My drug of choice was food--especially ice cream. I couldn't have ice cream in the house, it "called my name" so loudly that I would eat whatever was there, even when I didn't want it!!!
Thanks to Dr. John Gray's Mars Venus Wellness Solution I no longer have those cravings. I am finally in control of my eating and have what I call a "normal relationship" with food.
Calories are not all equal. So many people get caught up in counting calories that they ignore what those calories consist of.
I am a proponent of indulgences--it is so important to not feel deprived. So rather than having little 100 calorie this or that snack, I focus on being nutritionally sound and then really enjoying it when I have a splurge. I have found a couple of benefits--I splurge less because I don't have the cravings for the foods; I have broken the sugar and carb habit; when I do have a treat I typically share it with a friend because it is just too much for me alone--so I save money, too!
Even Dara Torres (41 year old woman who one 3 medals at the Beijing Olympics) is keen on nutrition. Here is a woman who can pretty much eat anything she wants because of the amount of exercise that she does, and probably her metabolism. So we're not in that league, but we can take some pointers from her.
She says she drinks a nutritional drink every morning--and before each race. This drink provides her with the nutrients and protein that she needs from a meal.
I don't know what product she uses, but I know what I have been using with great success. The Mars Venus Wellness Solution shake gives me all the nutrients including amino acids that I need in a meal and to optimize my brain chemistry.
Why is brain chemistry important? It is the brain chemistry imbalance that got me into trouble physically. For some people the imbalance leads to drug addiction or alcohol abuse. My drug of choice was food--especially ice cream. I couldn't have ice cream in the house, it "called my name" so loudly that I would eat whatever was there, even when I didn't want it!!!
Thanks to Dr. John Gray's Mars Venus Wellness Solution I no longer have those cravings. I am finally in control of my eating and have what I call a "normal relationship" with food.
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