Tag Archives: diet tips

5 Ways to Stop Self-Sabotaging and Lose Weight Once and For All

Waldgeist Restaurant in Hofheim. Just make sure to take your Lipitor before bed.By Orion Talmay

The adage goes that you are the average of the five people you hang out with the most. So, it would logically follow that hanging out with people who eat fatty junk food will sabotage you and your diet.

Few of us consider that one of the things preventing us from committing to our weight and fitness goals is our environment – and that includes the people around us. This is especially true in America, where fast and “super sized” are glorified. We are surrounded by a junk food friendly environment – whether it’s the muffins offered to you in your company break room or the Italian “family style” dinner with friends. Everywhere you turn, advertisers are trying to hypnotize you into buying. We are bombarded with commercials for food which show joyful anorectic models enjoying chocolates and cheeseburgers. We were taught by our mothers to dutifully finish what’s on our plates. This world full of temptation, misconceptions, and immediate gratification just might affect our ability to get back into our jeans size from high school, don’t you think?

We are drowning in a flood of false information, thanks to all this pervasive and persuasive advertising. These advertisements train our brains to link unhealthy food with pleasure. As you pass a billboard showing a hot celebrity drinking Coca Cola, subconsciously you make a connection between what he or she represents to you – namely health, happiness, athleticism, vitality and success – and drinking Coke. In reality this sugary, toxic and chemically addictive drink is the epitome of unhealthiness, addiction, and obesity. In many cases, junk food is marketed to us as “healthy,” “natural” or even “organic,” but the opposite is more true. Even TV shows about weight loss such as The Biggest Loser glorify rapid, dramatic weight loss that unfolds before our eyes in an hour. And of course it doesn’t tell the whole story; we are spared the gory details, the high risk of injury, and the non-sustainability and unhealthy methods they use on the contestants. The TV magic and the glaring omissions give legitimacy to extreme rapid weight loss and create unrealistic expectations for the audience.

As I alluded to earlier, your peer group can also alter your decision-making. In general, people like people who are like them. For example, heavy drinkers prefer to hang out with heavy drinkers, and overeaters prefer feasting with fellow gluttons. The unspoken (or sometimes spoken) pressure is on, to fit in and be liked. Most social gatherings center around food and alcohol, so if you are dieting, you will need premeditated strategy and willpower if you don’t want to sabotage your diet.

Friends and family tend to appease each other when they fall off the wagon. When you look for consolation, they will tell you “It’s okay, it’s not that bad to take a day off; come on and live a little!” People become very forgiving because they want you to like them. They don’t hold you to a higher standard, in part because that’s not what you want to hear.

Unfortunately, not everyone wants you to be successful. Sometimes it can even be someone close to you like a spouse, family member, or friend who will try to talk you out of your goal. They might be afraid that if you feel better about yourself, you will neglect them or leave them. They might be afraid of “new competition” they will have when you accomplish your weight goals. Or, they may feel in competition with your “gym time” or even with your trainer. Bottom line is that most of the time they do it not because they don’t love you but precisely because they do. For instance, spouses may worry a “new you” may be less attracted to them. Sometimes, simply reassuring them of your love and friendship, keeping open communication and involving them in your health journey can solve these issues.

So, if you agree that the environment that surrounds you can sabotage your progress, what do you do? Well, since living on a mountaintop in Tibet is (probably) not an option, the best way to deal with misinformation or saboteurs is to plan for your success. When your mindset is stronger, achieving your outcome will be your priority. Nothing and no one will deter you. When you are prepared for success, you will win.

How do you prepare for success?

1. Surround yourself with supportive people. If your loved ones aren’t supportive of your health and fitness goals, convince them to change and be a part of your team or find some supportive peers to cheer you on. Succeed regardless.

2. Make sure you have accurate information about fitness and nutrition. Consult with a personal trainer and/or nutritionist. Nothing beats having a coach who can guide you to win the game the right way.

3. Plan your food shopping, plan your meals and plan your exercise time.  Don’t let anyone or anything distract you or steal your time.

4. Watch less TV. The number of commercials for garbage processed food is mind-boggling. These companies are paying a lot of money to sell to you and have mastered the art of influence. They (mis)use popular words like “healthy” and “natural,” but one glance at the label reveals how supposedly healthy, low fat, and natural it really is. Put your TV watching on a diet too, and it will facilitate your dieting and help you avoid unnecessary temptations.

5. Remember that you are a rock star. You can do it regardless of what anyone tells you, including your own inner critic. I believe in you. You put your mind to it and you will succeed.

* * *

picOrion Talmay is a fitness expert and life coach who helps her clients transform their bodies and their lives. Her fitness skills include yoga, weight training, kick boxing, Aikido, MMA (mixed martial arts) and Krav Maga. Orion completed the Tough Mudder, a 12-mile extreme obstacle course with an ice pool, electric wires, buttered monkey bars, and more. She’s not all hard-core though; she is also a woman of the arts — loves to dance and sing, went to acting school, and speaks three languages. She is a graduate of the American Academy of Personal Training and is AAFA, AAPT, KBA, and Zumba certified. She is currently working on an online coaching program for weight loss and self development, designed to empower people across all aspects of their lives: physical, mental, social and spiritual. Orion is also working on her first book, about transformational change. Originally from Israel, she currently lives in sunny Santa Monica, California.

7 Steps to Becoming an Intuitive Eater

Pink Summer Cherry LoveAs obsessed as we are with food and diets, you’d think we’d be thin and healthy by now. So why are we Americans still universally less-than-fit,  soft around the middle, and constantly worrying about weight?

The fact is, diet tips, rules and tricks won’t work if we’re ignoring the mental and emotional side of eating. Why do we still overeat—or eat the wrong things? Most of the time, when we’re craving cookies, we’re really hungry for love, sex, friendship, peace, a sense of purpose and meaning. And when you’re gripped by that kind of hunger, all the tips and tricks in the world won’t save you.

Next time you’re ready to embark on the next fix-me-fast diet, try something different: instead of focusing on the food, tune in to address the emotions that make you stray. Here’s how to start:

1. Feel your hunger. After a lifetime of denying our hunger, it’s hard to tell when we really need food. But we’re all born with the capability to eat when were hungry and stop when we’re full. As children, we eat in response to our bodies’ hunger signals. As adults, we eat in response to the clock, the latest magazine article, or our uncomfortable feelings.

Get back in touch with your body’s signals by carrying a small notepad and charting your hunger before you eat, rating it on a scale of 1 (starving) to 10 (uncomfortably full). If you do this day after day, feeling your body’s cues will soon come naturally. You’ll know you’re on the right track when you start eating in response to your body—a rumbling in your belly, a slight lessening in your ability to concentrate—instead of your thoughts or emotions.

2. Stop counting. That means calories, fat, carbs, grams, portions—whatever number you use that keeps you out of your body and in your head. When you count, measure, weigh or calculate your food, you’re eating according to your intellect rather than your body’s cues. For a life-long food counter, the prospect of free-for-all noshing can be scary. Start small: eat one meal a day without counting anything. After several days, eat two meals without counting. Continue at your own pace until you’ve stopped counting your food—and start eating in response to your body, not the numbers in your head.

3. Examine your cravings. When you’re feeling the urge to eat, what are you really hungry for? If you’re craving chips, does your jaw want to chew and crunch, to relieve stress and tension? Does the noise the chips make drown out the racket in your head? When you’re aching for ice cream, maybe the soft, creamy texture makes you feel nurtured, or fills up some empty spaces. Once you have a better idea of what you’re really craving, you’re better equipped to make a conscious choice. Maybe you massage your jaw, minimize sources of stress, visit a friend who makes you feel nurtured. Or maybe you have a scoop of ice cream—but you do it as a conscious decision.

4. Practice mindful eating. There you are, in front of the fridge at 9 p.m., noshing on leftover Chinese right out of the container, with no recollection of how you got there. It’s called “eating amnesia,” where the unconscious, hand-to-mouth action of feeding yourself becomes so automatic that, before you know it, you’ve wolfed down a whole box of cookies. Become fully aware of the act of eating. Always put your food—including snacks–on a plate. Then sit down at the table, remove distractions like television, and observe your plate. Notice the colors, textures, shapes and smell for 30 seconds to a full minute before you take the first bite.  As you eat, notice the chewing action of your jaw, the taste of the food, how it feels moving down your throat and into your stomach. It’s such a pleasant practice, it will soon become second nature.

5. Be in your body. Many of us walk around all day in a state of half-awareness, not really present in the room, on the earth, in our bodies. And when we’re not in our bodies, we can’t tell if we’re hungry or when we’re full.  How often are you aware of your body? Tune in right now, as you read this, and check in, starting your toes and moving up through your body. Pause at your stomach, and notice how it feels. Is it empty, or satisfied? Does it feel rigid and tense? Numb or dull? Or is it soft and relaxed?  Once you become intimate of your stomach’s sensations, you can begin to identify true hunger.

6. Pause. When you experience a craving for food, just stop and observe it. Don’t try to make it go away, but don’t indulge it either. Sit with the discomfort of the craving. It may become intensely distressing, even painful; that’s okay. Stay with it, and notice what comes up. You’ll often find a vast ocean of emotions like fear, anxiety, even grief, under the craving for food. It’s a powerful exercise—but quite illuminating, and sometimes life-changing.

7. Be happy now. Maybe you’ve been postponing your happiness until you lose ten pounds, give up sugar or eat more greens. But the happier you are now, the more likely you’ll be to stick to your eating goals. The “do-have-be” mindset tells us that success breeds joy when, in fact, it may be the other way around. Once you’re able to accept yourself exactly as you are, you’re more likely to achieve your dietary goals, and less likely to eat from stress, depression or anxiety. And anyway, there’s no point in postponing joy. Be happy now; the rest will come.

* * *

Lisa Turner is a widely published food writer and intuitive eating coach. She combines her degrees in health and nutrition with 25 years of training in yoga, meditation and mindfulness to help her clients explore emotional issues behind their eating habits. Lisa is also a faculty instructor at Bauman College of Culinary Arts and Nutrition in Boulder, Colorado, and hard at work on her next book. Visit her websites at www.TheHealthyGourmet.net and InspiredEating.com.
Originally published July 2010

3 Delicious Snack Recipes for On-the-Go!

Eating healthy while you’re out and about can be a difficult thing to manage. As you know, I tend to follow the 80/20 rule in my family – eating 100% healthy at home and mostly healthy (with some indulgences) while we’re out. Enjoying a yummy, not-so-healthy treat is one thing, though, and grabbing whatever is available because you’re starving is another. The last thing you want is to be stuck with convenience store food in a pinch, which is why packing nutritious snacks is always a good idea.

Here are 3 delicious, healthy snacks that are very easy to pack in your purse, diaper bag, or backpack for those long errand days:

kale-chipsized1. Vanishing Kale Chips

I call them vanishing kale chips because they do! Seriously. In like 2 seconds. You have never seen a bunch of kale disappear as quickly as this does. The chips are crispy, salty, and oh so satisfying.

I start with organic curly kale. The kale should be on the stiff side and a rich green color. If it is wilted and yellowish it is no good.

Ingredients:

  • kale – 1 bunch, curly
  • sesame oil – 2 tbsp
  • himalaya salt – 1/2 tsp

Instructions:

Preheat your oven to 300.

Cut the middle rib out of the kale leaves. Use only the curly green part.

Cut the leaves into bite size chunks and wash well. Make sure that you dry the leaves thoroughly. If the kale is soggy when you put the oil on it it won’t crisp up.

Toss the leaves with the sesame oil. Sometimes I toss them with melted *Ghee which makes them buttery and decadent and taste like movie theater popcorn. Then salt the whole bunch while you are still tossing. Use a good quality sea salt or himalaya salt.

Spread the leaves out on the top of a baking tray; the holes will allow for air to come up from underneath and will result in maximum crunch. Don’t overload the tray. I make it in two batches. By the time the second batch is done, the first one has been demolished.

The kale reduces significantly, so don’t be surprised. When it is done it should be crispy but not overly brown. It takes about 20 minutes.

roasted-G-beans-1024x7682. Crunchy Roasted Garbanzo Beans

This recipe comes with a warning. These roasted garbanzo beans are highly addictive. If you sit down with a bowl of them you will not be able to stop yourself from finishing the whole yummy batch. The good news is that you don’t have to. They are extremely nutritious and low in calories, so go ahead. Indulge.

Ingredients:

  • garbanzo beans – 1 can
  • safflower oil – 2 tbsp
  • salt
  • cayenne powder (optional)
  • garlic powder (optional)

Instructions:

Preheat the oven to 400.

Rinse the garbanzo beans. Dry them with a paper towel. They really need to be dry or they won’t get crunchy.

Place on a flat baking tray, and add oil, salt and spices. I say that the garlic powder and cayenne pepper are optional because you can really add any spice that appeals to you. I use cayenne pepper and garlic powder because my family loves that combination. You can use onion power, turmeric, cumin, coriander or whatever spice combination whose flavors you like.

Cook for ~30 minutes. Shake them around a bit while they are cooking to ensure they crisp up evenly. The beans are done when they are crunchy and have a nice toasted look about them.

They disappear pretty quickly so put some aside for yourself. I have to hide mine behind my computer or I won’t get any at all…

Sam-w-apple-leather3. Apple Ginger Fruit Leather

Fruit leather? You can make it without a dehydrator? Yes, you can. The key is cooking it for a long time at a low temp.

Ingredients:

  • apple – 4 cups, chopped
  • ginger – 1 piece, about 1/2 inch cube
  • honey – 1 tbsp
  • parchment paper

Instructions:

Preheat oven to 250

Steam the apples and the ginger for about 5 minutes. I recommend steaming over boiling because you don’t want to apples to be soggy. Remember, we are taking the moisture out.

Puree the apples, ginger, and honey.

Pour into a pan lined with parchment paper. The pan I use is 9X12. Smooth the surface of the mixture with the back of a spoon or a rubber spatula. Make sure that it is distributed evenly. The leather won’t cook evenly if there are thick parts and thin parts.

Bake at 250 for about 3 hours. Check it every 1/2 hour or so. When the leather is no longer mushy to the touch it is time to take it out.

The leather will be a little hard at this time. It needs to be left out for a few hours in order to soften up. When the leather has some give, cut it into strips and enjoy. It can be left out on the counter in an airtight container for weeks but, believe me, it won’t last that long.

 

Originally published on my website, Tapp’s Tips.

Are You Touch Starved?

Intention:  End “Touch Starvation” Now!

When I heard that neuroscientists found that touch activates the brain’s cortex, which is linked to feelings of reward, my weight loss bells and whistles went off.

People tell me (and back in the day, before I permanently removed over 50 pounds, I said it too), “I had a hard day; a seriously hard day! And I deserve to eat whatever I want to eat, without limitations. I need, I want, I am going to give myself a reward!”  Sound familiar?

How’s that “I deserve” mentality working for you? Does the “reward food” ever really do “it” for you?  Maybe – just for a minute, while the sugar, salt and fats are making their way across your taste buds, the food soothes — but afterwards?  How do you feel then?

Touch is a sophisticated system. It is basic and key to our species. In the absence of touching and being touched, we weaken and grow “touch-starved.”

Could it be that you are not in need of cake, ice cream, fried Twinkies or the “reward food” of choice?  Could it be that what we are craving is touch?

Based on the concept that in order to receive what you need, you need to give it first. And, based on our collective experiences, we know that giving is better than receiving, how about we give what we need.

In other words, instead of throwing a pity party because there aren’t enough warm hugs coming your way, how about you reach out and touch somebody’s hand.

  • Greet with a handshake or a hug.
  • Reassure with a touch to the arm.
  • Encourage with a pat on the back.
  • Try a playful fist bump.
  • Soothe with a hug.

Touching:

  • Signals safety and trust
  • Calms the cardiovascular system
  • Activates the body’s vagus nerve, which is connected to compassionate response
  • Releases oxytocin, a.k.a. the love hormone
  • Stimulates the brain’s happy hormones
  • Reduces blood pressure
  • Reduces pain
  • Increases pleasure
  • Boosts the immune system
  • Lessen symptoms of depression
  • Lessen fatigue and irritability

Join with me and Our Lady of Weight Loss as we set our intention to: End “Touch Starvation” Now!

For more weight loss wisdom, giggles and kicks, and fat-melting conversations, visit: Kick in the Tush Club/Facebook

Spread the word…NOT the icing!

Janice

_________________________________
For the best in wellness and weight loss wisdom,
visit: Our Lady of Weight Loss

 

photo by: maessive

11 Tips: Will Your New Year’s Resolutions wear THIN?

Our Lady of the Remarkable BodyWhether you are one of the 44% of Americans who make New Year’s resolutions or not, the new year does present an opportunity to reassess, revamp and revive.

Here follows 10 tips from the Our Lady of Weight Loss Vault that speak to …
Why do our New Year’s Resolutions Wear Thin???

1. How Excited and Inspired Are You, Really? Are the goals you set your own, or are they coming from the ‘shoulds’ – ‘musts’ and ‘have tos’ that other people have laid upon you? If you are not excited, forgetaboutit.

2. Did You Bite Off More than You Can Chew? Be realistic for goodness sake. You can’t start off with 300 pound weights. Try a 3 pounder first! Small changes create big results.

3. Help!!! No woman is an island unto herself. We all need people in our lives that can help and lend support. Make a two column list right now. On the left side list your resolutions. On the right side, list who can help you!

4. Did You Write it Down? No! Well you gotta! Statistics show that 75% of what we write down happens. Putting your goals on paper both alerts your brain that you are "open for business," as well as sending a strong and positive message to the universe, declaring that you are, indeed, "in the game!"

5. What’s your plan?! Huh? You don’t have one! Writing down your goals is important, but a plan is what keeps you on track.

6. What’s your first action step? Like hola, Tushkateers! Writing it down and making a detailed plan are important steps, but then you must take action.

7. Don’t Let Life Get in the Way. It’s easy to let life take over. Going to work, getting the laundry done, going to your kids’ soccer games, etc. etc. We barely have time to breathe! I get it!!! Therefore, you must schedule your goals. Whatever it is that you need to do to manifest, put it on your calendar. Even grocery shopping for fruits & veggies.

8. Go Towards the Positive vs. Pushing Away from Negative. Instead of focusing on the negative habit you want to let go of, look toward your happy, compelling future. For instance, if you want to quit smoking, focus on what a healthy life looks like. Remember, we manifest what we focus on.

9. Drowning in Drama. At some point, doubt and fear will surface. When your ‘evil twin’ speaks to you, rather than believe that voice and get sucked into the drama, you need to move back into action, immediately. It takes a strong ‘want power’ muscle to do it, but I know that you have it in you!

10. Failure is Feedback. Brace yourself, friends. You will fail here and there, because failure is a part of the process. When things aren’t going your way; when your action plan isn’t working, it’s time to review and revamp! Failure is merely feedback. Tweak it and move on. No ten year detours allowed!

11. Fatitude Adjustment. If you fill your head with self-defeating thoughts and negative prophecies, or expect instant results, or beat yourself in any manner of speaking, then consider signing up for a FATitude Adjustment!

Spread the word … NOT the icing!

Janice Taylor
Weight Loss Success Coach
wise * fun * utterly useful

17 Tips: Holiday Survival Guide

I understand that we think that it ‘tis the season to over-indulge, stuff ourselves silly and stress ourselves out, but it really doesn’t have to be. You don’t have to go along with the ‘agreed upon reality.’ 

You can wake up thinner, happier and more energized than you are right now on New Year’s Day.  All you need to do is incorporate these simple and easy tips into your daily routine. 

Tip #1.  Cook ‘em Up Righteous.  You do not have to make each and every dish as fattening as possible.   Butter does not equal love.   I promise you that a baked sweet potato is far better than any casserole that has melted marshmallows a top!   

Tip #2.  Get Your Impulses In Check.  Make a list and check it twice.  Take off anything that’s naughty and not nice!  And then … stick to it!  The supermarket displays are strategically placed so that you buy whatever item is on them on ‘impulse.  (Yes, that’s called impulse shopping.)  Don’t do it!  You’re stronger than that.  You’re better than that! Keep on walking.

Tip #3.   Sliders Stick.   Don’t be duped into thinking that a slider is so small that it doesn’t count.  Most are a minimum of 100 calories per slide.  If you slide enough, you will have effectively slipped off the wagon with a loud thud! 

Tip #4.  Breathe.   Before you reach for that deep-fried whatever, take in one deep belly breath.  Deep breathing will disconnect you from the impulse to eat and connect you to your body.  

Then …

 Tip #5.  Ask Your Body.   Ask your body, “Body, what do you have to say about this?”  Chances are your body will be in shock for a few seconds.  After all, when’s the last time you considered what your body might be feeling while you were stuffing it?

 Tip #6.  Walk It Off.  It’s okay for you to leave the party, the office, your home for 5, 10 or 20 minutes (or more!).  Not only will you burning off that extra olive in your martini, but walking is a fabulous way to de-stress.

 Tip #7.  Never Ever Go to a Party Hungry.  People ‘think’ that they are saving calories by not eating all day.  “I’m saving calories for the party,” they tell me.  “Bologna,” I say!  It just doesn’t work, does it?  You will more than likely eat at least twice or maybe even three times the amount!

 Tip #8.  Money, Money, Money.  Don’t get caught up in a buying frenzy or trying to keep up with the Jones!  Do the grab bag thing.  Make gifts.   How many sweaters do we need? 

 Tip #9.  Sleep Baby Sleep.  I’m telling you that sleep deprivation is a game breaker.  It will set you off balance in a multitude of ways.  Aside from being a grouch (and who wants to deal with a grouch during the holidays), lack of sleep can lead to weight gain because it causes your body to increase its levels of the appetite-stimulating hormone called ghrelin, while it decreases the level of leptin, a hormone that helps to make you feel sated.

 Tip #10.  Make Your Home a Safe Haven.  If I had a dime for every time I’ve said this, I’d be rich.  Listen up, people.  If your home does not support your goals; if it is overflowing with your red light foods, you will use up all your energy saying ‘no, thank you’ at home.  You’ll never make it past the buffet. Your home should be your oasis away from the world.  Not a place where there is any kind of fighting going on.  No internal fight; no external fight.

 Tip #11.  Step Away from the Buffet Table.  Speaking of the buffet table … if you’ve parked your tush near the buffet table, I can only ask, “what kind of masochist are you?”  Move away from the food! 

 Tip #12.  Plain and Simple.   Stay away from any and all holiday-themed foods and drinks.  A 20-ounce peppermint mocha with whipped cream weighs in at 480 calories; a mocha spice latte at 450 calories.  A glass of eggnog (spiked) is 370 calories.  

 Tip #13.  Chew Gum.  I don’t know about you, but I find it near impossible not to eat while I’m cooking.  You could chew sugar-free gum, while cooking, or for a more extreme approach, try electrician’s tape.  (Oh, I am only kidding … or am I?  Check out my Dysfunctional Chef video!).

 Tip #14.  Ban Elastic Waist Pants.  You don’t want to leave room for expansion, do you?  Wear form fitting pants. 

Tip #15.  Listen to Music.  Music activates the same feel good center of your brain that food does.  Tune in, listen up and lighten up! 

 Tip #16.  Stand on the Sunny Side of the Street.  Get at least 20 minutes of sunlight.  Even if you have to sit on the windowsill, do it, because the light helps your brain to produce serotonin, a mood booster.  And, dig this! Apparently serotonin also helps us feel full or sated. 

 Tip #17.  Have Fun! Let’s not forget, ‘tis the season to be jolly!

Spread the word … NOT the icing!
Janice

www.the21DayCure.com
www.OurLadyofWeightLoss.com

PHOTO (cc): Flickr / timitalia

9 Halloween Healthy Ways to Start the Season with a Svelte Smile

Halloween (or Hallowe’en), an annual holiday observed on October 31, has its roots in the Celtic of Samhain and the Christian holiday All Saints’ Day. Halloween activities include trick-or-treating, wearing costumes, costume parties, carving jack-o’-lanterns, ghost tours, bonfires, apple bobbing, haunted houses, ghost stories, watching horror films, and eating candy. AND … Not just a little candy. Copious amounts of candy that wreak havoc on your metabolism and s-l-o-w … it d-o-w-n.

Halloween, and its platters full of candy, is also the unofficial kick-off to the holiday season. For many that means that the season within which the healthy living goes out the window with the ghosts and goblins and 7 extra pounds are summarily delivered to thy stomach, thighs and hips is upon us!

As your Weight Loss Success Coach, I’d like to take this moment to ask you … is that what you really want? To be out of control, spiraling downward, padding your body with an extra layer of adipose tissue (a.k.a. fat)? Do you want to start 2011 off with a thud or a self-loving svelte smile?

If you choose the latter – a Self-Loving Svelte Smile … then you’ve come to the right place. Here follows …

The Our Lady of Weight Loss HALLOWEEN SURVIVAL GUIDE
Part I – 9 Halloween Healthy Tips

What NOT to DO.

Tip #1: Do NOT buy your Favorite Candy. For goodness sake, folks. Why in Our Lady of Weight Loss’s name would you stock your Halloween bowl with your favorite candy and have to say ‘no’ to it every single time you hand a piece to your trick or treaters?

Tip #2: Do NOT buy until the very last minute. If temptation enters the house too early, you just may give into it. Wait till the very last minute – no, the last second – before the kids are knocking on your door to buy the goodies, and then hand them out fast!

Tip #3: Do NOT buy any Candy at all! OMG, I know that’s a hard ‘candy’ to swallow. Still, if candy is a ‘red light’ food, a ‘trigger’ food for you; something that is going to send you spinning out of control – causing you to take a 10 year detour from your healthy eating/living plan, you might consider skipping the candy all together! (suggestions of what to buy – see Tip #4)

What TO DO.

Tip #4: THINK Outside the Candy Box. Instead of doing the candy thing, there are other fun options such as Halloween stickers, fake tattoos, stick on ‘gems,’ crayons, pencils, erasers, or how about rubber spiders!!! What kid wouldn’t appreciate a spider?

Tip # 5: Go HEALTHY. How about individual boxes of raisins, or little bags of pumpkin seeds? I’m betting that there are plenty of individually wrapped healthy choices in your supermarket. Search with a healthy eye!

Tip # 6: FRUIT First. On a personal note, if you absolutely must indulge in a piece or two (not the entire bowl) of candy, then eat a luscious piece of vibrant fruit and drink a big glass of water before you get yourself into deep and dark chocolate trouble. You will be full and sated, have fed your brain so that it can make better choices; and therefore, you are much more likely to eat less candy.

Tip # 7: GIVE it Away. The minute – no the second – Halloween is over, purge, baby, purge. If you can’t bring yourself to toss it, then give it away. Just get rid of it!

Tip # 8: Get HIP to Thyself. If you start bargaining with yourself (I’ll eat the candy and skip dinner), or if you start telling yourself that you’ll go back on your healthy living plan tomorrow, you may be in trouble. Remember, tomorrow never comes. There’s only today!

Tip # 9: WRAP It Up. If you find that all of these tips have failed and that you are relentlessly putting your hand in the bowl and unwrapping piece after piece of candy, at the very least save the wrappers!

Yes, you heard me right! Save the wrappers so that you can see how much you actually are eating (a sobbering experience that may stop you mid-stream) and at the end of the holiday, we can make a fun post-Halloween collage! (Instructions coming post Halloween).

Tune in tomorrow for: Halloween Tips for the KIDS!
Next week: Wrap It Up COLLAGE!

Spread the word … NOT the icing,

Janice Taylor
Weight Loss Success Coach
wise * fun * utterly useful

6 Food Myths: True or False?

Here, today – I share my 6 Favorite Food Myths. They’re my favorites, because I actually believed them before I began to dig a bit deeper and question their validity.

What is a Food Myth?

Somewhere between here and there, someone came up with a thought that seemed somewhat reasonable and a good many of us bought into it, hook, line and sinker. A food myth is something that is based on an old wives’ tale, urban legend, wishful thinking or outdated science. It is something that is not true!

Every so often (like right now), one might question their food and diet beliefs and ask, "How do I know that it is true?"

1. The Negative Calorie Food Myth:
The act of chewing certain low calorie foods, such as celery or cucumbers, burns more calories than the food itself.

Truth: Chewing burns approximately 11 calories per hour. The reason celery and cucumbers appear on most healthy living plans is because they are low calorie, high nutrient foods; not because you will lose weight merely by eating them.

2. The Decaf Myth:
Decaf coffee has no caffeine.

Truth: Your regular 8-oz. Cup a Joe contains approximately 100-150 milligrams of caffeine; your regular Cup a Decaf Joe contains 8 to 32 milligrams per 8 ounces. For you caffeine sensitive folk, this is important info!

3. The Salt the Water Myth:
Adding salt to water makes it boil faster.

Truth: Not only does salt not make it boil faster, science tells us that it raises the water’s boiling point, thereby increasing the length of time to boil by a millisecond or two. Not long enough to matter, but still, it’s mind blowing, no? Salt does add flavor.

4. The Add Oil to Pasta Water Myth:
When you add oil to pasta water, the spaghetti strands will not stick to each other.

Truth: Try using a large pot with plenty of water (five to six quarts), bring it to a fast boil, then add all the pasta at once and stirring often with a wooden spoon or fork. (Wood doesn’t hold the heat from the boiling water, keeping you safe.)

5. The Cooking Alcohol Myth:
All alcohol burns off during cooking.

Truth: If you heat your ‘dish’ for a few hours, the alcohol level will significantly lessen, but a quite bake or simmer or a flambé, will only remove about 50% of the alcohol. If you are cooking with alcohol, you might want to let those who don’t drink know.

6. The Mama Cass and the Ham Sandwich Myth:
Mama Cass died from choking on a ham sandwich.

Truth: After Mama Case died in London on July 29, 1974, an autopsy was performed. While her doctor guessed that she may have choked to death on a sandwich, no food was found in her trachea, nor any drugs in her body. The death, ultimately, was blamed on a massive heart attack stemming from long-term obesity.

Spread the word … NOT the icing,

Janice

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For the best Life, Wellness and Weight Loss Wisdom …
visit:  Our Lady of Weight Loss
Join the KICK in the TUSH CLUB!!!

PHOTO (cc): Flickr / @rild

11 Eating Styles: What Does Yours Say About You?

According to Our Lady of Weight Loss, the patron saint of permanent fat removal, she who has devoted a great deal of time to examining the way in which people eat, there are 10 basic eating styles – from Gulp n’ Go to Totally Beige to the Food Architect.

What’s your eating style? What does your eating ‘style’ say about you? Perhaps it’s time to take a look at our methodology and make some adjustments!!!

Our Lady of Weight Loss’s Top 11 Eating Styles – yes, I did say that there are 10, but here, today, Our Lady of Weight Loss, the patron saint of permanent fat removal KICKOL-LOGO.jpgis suggesting an 11th!

1. The Unconscious Eater: If you find yourself covered in cookie crumbs, and do not have any memory of eating cookies, you are an UNCONSCIOUS EATER. WAKE UP! Be in the here and now.

2. Gulp n’ Go: Are you always on the run, doing the ole’ GULP n’ GO? Sit down and take a moment. Please.

3. Food Architect: You are a FOOD ARCHITECT if you sculpt mountains of mashed potatoes, arrange broccoli in and around them like trees, and layer slices of meat until you’ve created a high-rise apartment building. While I admire your creativity, play with Legos instead!

4. Assembly-Line Eater: You are an ASSEMBLY-LINE EATER if you load-up another fork full while still chewing. Put the fork down in between bites.

5. Never Say, "No, Thank You.": Do you have a NEVER SAY, "NO, THANK YOU" policy in place? Afraid you might offend someone? Time for a re-write.

6. If It’s FREE, It’s for ME: Do you exclaim, "IF IT’S FREE, IT’S FOR ME!" when you see free food tastings and samplings at the supermarket? Eat before food shopping and recommit to your goals before you head out.

7. Closet Eater: You are a CLOSET EATER if you keep a mini-fridge in your coat closet and visit it nightly. Come on out of the closet and join the rest of us. It’s safe out here.

8. Speed Eater: If your friends suggest that you challenge the Japanese world speed-eating champion who swallowed a total of 53 1/2 hot dogs, and their accompanying buns, in just 12 minutes, then you are a SPEED EATER. I’m gagging just thinking about it.

9. Beige-Eater: If potatoes, pasta and mac and cheese are your main stay, then you are a BEIGE-eater. Add red peppers, strawberries, green beans, and bright blueberries to your palate . . . NOW.

10. Fried: You are FRIED if you think ‘fried’ is a food group. Now you know better!

And now, on behalf of Our Lady of Weight Loss, I would like to introduce an 11th Style of Eating, coming to you at the 11th hour, so to speak.

11. Healthy, Plain n’ Simple: Just for a moment try on ‘Healthy’ as your eating style! How does it fit? Most people do not ingest enough vitamins, minerals, and phytochemicals on a daily basis. Because our nutrient needs are not met, we lose control and cravings kick in.

Healthy isn’t complicated. In fact, it’s simple. All you need to do is eat more – more fruits and vegetables – more colorful plants. Not only will you lose weight; your health will also dramatically improve.

Here’s some food for thought!

2/3 of Americans are overweight
1/3 of Americans are classified as morbidly obese
50 percent of Americans die of heart attacks and strokes
28 million Americans suffer from the crippling pain of osteoarthritis
35 million Americans suffer from chronic headaches (source: Joel Fuhrman, M.D., author of Eat for Health)

Take one step toward health. Try on ‘healthy’. Eat more! Fruits and vegetables.
Slim down while you live it up!

Spread the healthy word … NOT the icing!
Janice

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For the best Life, Wellness and Weight Loss information
visit:  Our Lady of Weight Loss
Join the KICK in the TUSH CLUB!!!

 

PHOTO (cc): Flickr / Reinis Traidas

Diet Secrets from the Fridge: Eat More. Consume Less.

 

Breakfast.  Tell me something new? Please!Even though I know that you know, even thought you’ve heard it before, I feel compelled to revisit ‘breakfast,’ because …

After forty years (yes 40!) of breakfast related studies that show without a doubt that kick-starting your day with breakfast is the healthy thing to do – for children and adults alike – people still say . . .

“Oh, I just don’t have the time for breakfast!”
Really? How much time does it take to down a bowl of cereal or a container of yogurt with a bit of fresh fruit? Or a hard-boiled egg, for that matter?

“I’m not hungry in the morning.”
What time do you eat dinner? 10 p.m.? Midnight?

“Skipping breakfast is a part of my diet plan.”
Studies show that eating breakfast will actually help you to reach and maintain your healthy weight.

“I don’t like breakfast.”
There’s no rule about what ‘breakfast food’ is or is not! You could eat lunch for breakfast or dinner for lunch or breakfast for dinner. Get creative.

Here’s why YOU should eat breakfast!
After eight to twelve hours of NOT eating (fasting!), your body is ready to and needs to refuel its glucose levels (a.k.a. blood sugar). Glucose is the main energy source for your brain, and it helps fuel your muscles that move you through your day. Those who skip breakfast often find themselves feeling tired, restless, irritable and scattered.

Whether in the process of removing those excess pounds or maintaining your healthy weight, breakfast is very important! It helps to curb your hunger and breakfast can help to prevent binge eating later in the day. At the end of the day, those who eat breakfast consume less calories, are thinner and tend to be healthier than those who do not eat breakfast.

And for you moms out there … kids who eat breakfast do better in school, are more alert and can concentrate better than the kids who skip the most important meal of the day!

Breakfast Ideas!

A breakfast that ranges between 250-350 calories can keep you sated for hours!

• Ready-to-eat whole grain cereal topped with fruit and yogurt.
• Whole-grain waffles topped with one tablespoon of peanut butter, fruit and or ricotta cheese.
• Whole-wheat pita stuffed with sliced hard-boiled eggs, lettuce and tomato.
Sardines (in mustard sauce, my fav) on whole-wheat crackers (or stuff that pita again!).
• Steel Cut Oatmeal topped with fresh fruit.
• Breakfast smooth (whirl up a milk, fruit and bran combo in your blender)
• Omelet (egg-white or otherwise) with copious amount of veggies, an orange on the side with a slice of whole wheat toast.

Your Health Matters!

Spread the word … NOT the icing,
Janice

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