Control What You Can Control

There are times in our lives when difficult situations arise that are not anticipated but finding a balance that allows us to maintain our healthy habits is of utmost importance specifically during these times. When feeling like life is out of control, that is the best time to gain extra control over oneself, one of the only things in life that we really have full control over. With so many variables stronger than us as individuals, putting our personal needs first will often help to lessen the stresses that are associated with tough times. Emotional eating as a tool to get through a rough time often results in a negative spiral of out of control eating. This can lead to poor feelings about oneself, thus adding more stress to an already stressful situation. During a trying time it is beneficial to reach out to family and friends, take up a hobby that has always interested you or begin a new work out routine. The journey to healthy living is about much more than the number on the scale. It is about learning who we are, pushing ourselves to be better, training ourselves to be stronger. How we manage ourselves, and the things that are important to us, during difficult times is a true measure of our character.

Rules To Eat By

It is amazing when one stops to think about what really contributes to weight loss. It isn't all so intense. In fact, it is the basics that can really help us lose weight. Please enjoy a few small tips that I believe contribute to big results.

• Don't eat two of the same treats in a day. To do this, you must first understand the difference between a snack and a treat. A snack in nutritious. An apple, carrots with hummus, a banana with Better 'n Peanut Butter. A treat is a Vitalicious muffin top, popcorn, 100 calorie ice cream.
• Assess your hunger. Learn to differentiate between hunger and appetite. Hunger is a physical feeling. It is in your stomach. It may cause dizziness or nausea if not addressed. Appetite is when you finish dinner, the low fat tilapia parmesan was amazing, and you want more. You don't need more, you want more. A good tool for getting through these moments of appetite is committing to an activity for 10 minutes. Laundry, dishes, a phone call, and then if you feel that you truly need more, serve yourself a small portion.
• Understanding that each meal is not the only time you will have the food you are enjoying. There is always leftovers for lunch or another day that you can enjoy that food. Don't use the excuse that you don't know when you will have it again so you have to eat a lot of it. If you want something enough you will make an effort to cook or buy it again.
• Hunger can be mistaken for thirst. Be sure to stay hydrated. If you aren't sure what you are in the mood for but are feeling appetite and the need to snack, try pouring a glass of Crystal Light or sparkling water with lime.
• Be present at events for the company, not the food. Don't forget what you are celebrating or who you are celebrating with.

Becoming consious of your behaviors and habits leads to success. One change at a time, one meal at a time, one day at a time.

Actions Not Excuses

As with most things in life, it is up to oneself to create the universe they wish to live in. So it goes with weight loss and living a healthy lifestyle. It is easy to pay to join a weight loss program and hope for results. It is easy to stock our refrigerator with all the clean foods to keep us focused. It is great to pay for a gym membership and try to find time to work out. Most times though we need more than hope and trying. We need a plan. A commitment. Often times people feel that their efforts are so strong that they should be losing weight, seeing results. If we are not happy with our own progress it is time to stop and access. Actions, not excuses. If we eat a grain at three meals a day, only drink one bottle of water a day and have four treats, but no nutritious snacks, we may need to look at how we are working our own program and revamp what we are doing. Change our food program. Substitute our morning grain for yogurt with berries. Give up our bread at lunch three days a week and add an additional protein, fruit or vegetable. Commit to three bottles of water a day, instead of only one. We are constantly changing, and growing, and weight loss, as with life, must be looked at and reevaluated from time to time to ensure that even if we are not working at full potential that we are moving in the direction of working at full potential. Small changes, over the course of time, equal big results.

New Year, New You

Make this year count. Make this be the year you get to your goal weight, and stay at your goal weight. Make this year be the year you buy that bicycle you always wanted and start riding the trails that you always drive by but never had the courage to actually cycle. Buy the gym membership you have been thinking about or hire the trainer you always wanted. Make time for a manicure and pedicure or the massage you have been putting off but could desperately use. Make time for your family and friends. Leave the office a little earlier than usual, just once in a while. Read the book you have not had time for. Maybe while realaxing in a bubble bath. Buy the designer jeans you love and hang them on your bedroom door so you can see them for a few days. Then wear them. Often. Don't save them for a special occasion. Today is a special occasion. It is the beginning of the new you. By making time and taking time for ourselves we can be better daughters, sons, sisters, brother, mothers, fathers, aunts, uncles, grandparents, friends. Better versions of our ourselves. What happens next? We start to believe how worthy we are and we start to achieve our goals. Happy and healthy new year to all.

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.