I Thought I Was Doing Everything Right

How many times have you started a new diet or weight loss program only to be upset later that the results were not what you were hoping for? It is important to realize that little details make a big difference. Let's review a few areas that can help us to avoid this let down. First, organic doesn't always mean low fat. There are brands that are all natural, vegan, organic, etc., but may still package foods that are high in fat and calories. Second, certain treats, like frozen yogurt, are not bad for us but only in small quantities. Going up to the counter and ordering a large yogurt with colored sprinkles adds up as far as calories and can steer our weight loss efforts in the wrong direction. Remember, even when ordering a small, the swirl on top adds calories. So account for that in your daily intake of calories. Another area to be aware of is that not all calories are created equal. If you are on a calorie controlled diet or program, 200 calories of chicken are not going to digest the same way 200 calories of ice cream will. I am not saying that ice cream has to be off limits. Rather be mindful to ensure that a larger bulk of your daily intake is from healthful food that the body has an easy time digesting. Also, pay attention to portions and serving sizes. Measuring 2/3 of a cup of cereal, even that yummy high sugar cereal, will not ruin your efforts but just opening the cereal box and pouring may. All foods in moderation coupled with balance and planning equals weight loss success.

Giving Thanks

It is that time of year again, and for the next two months we will be surrounded by family and friends, special events and food. Yes, food makes the list of what is important in the holiday season. This time of year is meant for us to focus on all that we are thankful for yet those of us weight managing are also focusing on making it through the season thankful that our new stylish jeans still fit. So, how do we do it? Very easily. We have a plan. Sounds simple and it is. Thanksgiving is pretty traditional in the foods that are served so prebuilding your own menu is a great way to ensure that you can taste the foods you love without going overboard. If preplanning isn't your thing, commit to assessing all the options before building your own plate. In other words be sure of everything being served so that you can take the foods you really love. If a side of green bean casserole and a piece of pumpkin pie is your thing, skip the corn bread stuffing and mashed potatoes, put the foods of choice on your plate, eat slow and be present for the meal. Make choices. You can eat whatever foods you want. You just can't eat everything all the time. Think about how you want to feel on Friday morning. Most importantly remember why you are celebrating. Yes, a roasted turkey is exciting but not nearly as exciting as being able to share special time with those you love. Happy and healthy Thanksgiving.

Made to Order

I went to dinner last night. Great restaurant, Ft. Lauderdale. Of course I looked at the menu online before I went. Chopped salad, seasonal vegetables and grilled shrimp. All day I looked forward to the treat of having shrimp that I did not have to clean or cook. I somehow missed it though. Caught up in the idea of grilled shrimp, I didn't continue to study the menu, and I missed the Mediterranean seafood salad. Once at the restaurant this new dinner option was a sure winner. So I asked the waitress how the seafood was prepared. Olive oil, spices, etc. I do not enjoy foods when marinated in olive oil though but the waitress said that they could prepare it dry so I was in. Very excited for all my favorites, shrimp, mussels, calamari. As the waitress walked away I politely asked her to check with the chef whether or not the dish could really be prepared this way. I explained that I would prefer to make another selection than to trouble her by sending it back. Minutes later the waitress returned to share with me that the seafood must be served as listed on the menu. No problem. Original choice of chopped salad, seasonal vegetables and grilled shrimp. By making my needs a priority I was able to enjoy a meal, prepared the way I wanted and still not have to clean dishes. It is about putting yourself first in whatever setting you're in. It is about knowing what works for you, what doesn't and how to politely ask for what you want to keep your weight management on track.

Coach

Often I speak to people and they tell me that they know what I am saying. They know that when dealing with food not having a plan does not work. They know that taking bites from other's plates is not a good practice. They know that not being prepared with snacks can lead to mindless eating. Why then, is it still so difficult for many of us to focus on our weight loss and stick to our goals? It is because even the most diet, nutrition and exercise savvy need accountability. Someone to check in with, someone to provide guidance, hope, ideas, motivation. Someone to tell them everything they already know. Do you know any professional athletes that go out everyday into their sport and perform? No because they have a coach. Someone to watch their training tapes with, someone to practice their drills with, someone they can count on, someone they trust. So, even if you know all, or even most, of the answers, it is important to recognize that most of us need a coach. Whether it be in a private forum or a group setting, make yourself a priority and ask for the advice and support you need.

Planning and Choices

I just had an active hour. Grocery shopping for the week but only a small shop. Veggie burgers, fruit, oatmeal, soup, green beans, 20 calorie Creamsicles. Just the items that I consumed during the week that needed replacing. Then home for preparation. Five Tupperware, 40 grams oatmeal. Two with 140 grams frozen banana added. Three left without fruit which will be added as the week goes on. Two Tupperware Amy's Fat Free Split Pea Soup. A good look at the pantry to make sure I am set for the week. I have my Western Alternative Bagels, 100 Calorie Jolly Time Popcorn, Swiss Miss Diet Hot Cocoa. All the necessities. It helps when waking up for work that some of my lunch box for the day is already prepared. It took about an hour, and yes, I wish the portions and items would magically appear in my lunchbox but with that not being a reality I have a choice. I can either spend one hour on a Sunday, making sure I am all set for the week or I can wait until I am at work and scramble. Wait to see what everyone else is ordering, wait to see if there is something I want, like, feel good about choosing. So until they start selling magic lunchboxes, it looks like one hour on a Sunday is not a lot to ask of myself to have a great week full of control.

Is Candy Corn a Vegetable?

Candy Corn has the word corn in it. That means it is healthy, right? How about this Halloween we don't deprive ourselves of all of our favorite spooky treats but rather find a way to build in one or two of our favorites so that Sunday night, after we made it though Trick Or Treating and Halloween parties, we don't sit down to all the leftover candy. We don't have to check it for safety. Come up with a plan. Buy 100 calorie Twix or take two fun size chocolates from the office, and keep them in the fridge for when something chocolaty and sweet sounds good. If we feel we are not supposed to eat a certain food, like candy, we eliminate it and then overindulge when we finally give in to the reality that we never going to give up candy. Nothing is off limits but you can't eat everything you want all the time. It is about balance and planning.

Why Substifoodtion?

So maybe I never explained the name, substifoodtion. My basic premise for weight management and a healthy lifestyle is finding substitutes for our favorite, not so health friendly, foods. Want a bagel with cream cheese? Save about 250 calories and opt for a Western alternative Bagel with Weight Watcher's cream cheese. Craving shrimp scampi, email me a request for a healthy version of this classic meal. Going out to dinner? Looking at the Brownie A La Mode for dessert? Save yourself a few hours at the gym and have some fresh berries while everyone else dives in. Then, when you get home microwave a Vitalicious brownie and top it with a Weight Watchers ice cream. It is all about finding ways to stay satisfied and beat the feelings of deprivation and dieting. It is about using your resources, and me, to keep the foods you love in your plan. Anyone need recipes or food swaps? Let me know.

Food Find Gardenburger

I have had almost every veggie and soy product on the market. I recently bought Gardenburger brand original burgers. They are oozing with cheese and al dente from the brown rice, rolled oats and bulgur. Great food find. Add Amy's Fat Free Split Pea Soup, a side of Green Giant's Just for One Broccoli and Cheese Sauce, a cup of frozen grapes and 60 calorie pudding and you have a complete lunch.

Balance

It is important to have a plan but equally important is learning how to be flexible with your plan. If you don't have access to your favorite healthy treats improvise. Don't give up and eat outside of your program. If you plan all day to have chicken and brown rice with vegetables for dinner, and you are invited out to dinner at the last minute, order at the restaurant what you would have eaten if you cooked at home. Don't give up and eat outside of your program. It is equally important that you don't miss out on plans, events, parties or celebrations because you are weight managing. You need to find balanace. You have to be able to live your life and let your dietary preferences fit it to your life, not the other way around. In food, and in life, balance is what is important.

Food Curve Balls

It is amazing how we can have a plan, be so pleased with our self for taking the time to prepare our food for the day, only to have a food curve ball thrown in. Dining out, specifically when your plans were to dine in, can often cause this curve ball effect. It is not the situation that we need to worry about but rather how we will deal with the situation. I found myself being treated to a beautiful lunch but it was a family style meal where I had very little control over the ordering. I understand that I have to adjust to these situations and do the best I can. I made it through the meal, a handful of calories higher than my standard lunch but I made up for it with a light dinner of salad with my new favorite Newman's Own Low Fat Sesame Ginger Dressing and a Boca Brushetta Tomato Basil Parmesan Burger. Two and a half years later it is still one meal at a time, one day at a time.

Go Figure

I figure it's worth a shot. I will keep track of my weight management, my food related journey and the guidance I give to others through this blog. It seems like it will be fun. I will update with new food finds, thoughts and motivations. Maybe I am not so out there after all. Maybe it is just true discipline and a real desire to be healthy and thin. Feel free to post questions. Think of it as your free advice line. I look forward to being a part of your journey.