Sensei Talks

Set Yourself Free

Diet is a 4 letter word. Yes, one of those bad words. I think for most of us the word represents a battle. A battle in a war that never really ends. The ‘4 letters’ aren’t the problem, our relationship with food is.

The list of 10 reasons not to diet makes the word the problem. Words are not to blame. (Well, maybe some words are to blame…but that’s another story for a different day.)

The challenge for most of us is to find a happy relationship with food. To be able to think about food in a calm, friendly, more manageable way, we have to think about what we will eat, and when. Not every morsel, not every moment, but we need to understand that what we need is awareness.

“Making small gradual changes to our lifestyle” (reason 1 on the list if 10), and learning that with a plan we can navigate safely through temptations and choices. Without a battle, without bad feelings, your relationship with food can become a peaceful, positive one. Planning ahead gives you strength and support. It is amazing what a few hard boiled eggs, some lean grilled chicken and cut up veggies ready and waiting can do for you.

People who plan defend themselves from unwanted attacks. Let healthy choices, smaller portions, planned meals and snacks replace skipping meals and eating ravenously later. It’s the way to go. Planning is energizing. It’s positive attitude. It’s learning to live, maybe even enjoy, not fear, your self around food. Brian Wansink, Ph.D. calls it ‘mindful’ eating. Jane E. Brody rewards herself with ‘controlled indulgence’.

‘Planning’ to be a healthier, more balanced eater doesn’t limit your life, or make you negative, or push you to be critical or lose control of what’s real or true for you. It sets you free. Numbers are not really that ‘arbitrary’. If your weight is pushing the limits for your height, your health, or your ability to participate in and enjoy life, it’s disingenuous to say that extra weight is not an issue. Controlling your relationship with food allows you to feel good about your choices, your energy, and your possibilities.

Put an end to the battles. Why wouldn’t you want to try?

- Nancy

Labels: Lifestyle Change, Mind-Body Connection, Nancy, Success, Weight Loss

Eating on a Budget

Last week I talked about treating yourself at home to help save money. This week I want to share some more general tips to help you save even more time and money!

30 Quick money saving tips:

When possible, buy foods in season that are grown locally (try the Farmer’s Market).
Plant or pot your own fresh herbs all year round like parsley, basil and oregano.
Buy produce in bulk when it’s cheap and in season and freeze it at the peak of freshness.
Stock up on frozen and canned fruits and vegetables without added ingredients like salt, sugar or sauces. Frozen and canned goods don’t spoil and are usually cheaper than their fresh counterparts.
Wash and prepare your own produce (pre-cut and pre-washed items are more expensive) and keep in a container with a little bit of water to maintain moisture and freshness.
Bring your prepped produce (from #5) to work in a plastic container or bag you can reuse.
Avoid pre-portioned foods (100 calorie packs for example). Buy regular sized packages and portion the amount you need in a plastic bag or small container.
Eggs and egg substitutes are a healthy and inexpensive protein option. A pint (16 fl oz) of egg substitute is equal to 16 eggs.
Use cooked lentils in spaghetti sauce instead of ground meat. You will cut down on cost and saturated fat.
Buy “family size” chicken parts (breast, thigh, leg) with the skin rather than skinless. Freeze in small portions and remove the skin before cooking
Avoid pre-cooked and pre-seasoned meats. You’ll save money and salt.
The further a food is from its natural state (more processed), the more expensive it is and the more preservatives it contains.
Avoid convenience and snack foods items to shrink your waist line and food bill.
Compare price per unit or per oz to choose the best option between similar products.
Only buy special or sale items (such as 3 for $3) if you’re going to use them. The item will still only cost $1 for 1 and you will avoid waste.
Take advantage of “buy one get one free” if you can use it. Freeze what you don’t need or cook everything and freeze the extra in small portions.
Try store brand or ‘generic’ products. They’re usually cheaper and of similar quality to the national brands.
Be flexible in your weekly menu and recipes to accommodate bargain finds and sales.
Only buy in bulk if you can consume it. Keep it fresh in proper containers until it’s all used.
Make meals you can stretch. Cook a roast and use the meat for sandwiches and in salads or soups over the next couple days.
Avoid flavored and precooked grains like rice and couscous. You can do it yourself for much less.
Make your own tomato sauce when fresh or canned tomatoes are cheap and then freeze in small batches.
Make your own soup when you have left over grains, vegetables or meats and freeze in individual size portions.
Make a container of your own salad dressing and keep it in the fridge
Cook a ham for a weekend dinner and have great meat for sandwiches and omelets the rest of the week.
Buy large containers of yogurt, canned fruit and applesauce and portion it out as needed. You’ll save money and reduce plastic waste.
It’s not tacky to check store specials before heading out, it’s actually pretty cool!
Choose non meat protein options like low fat dairy, beans and whole grains.
Slow cook an inexpensive cut of meat over the weekend and warm up for meals during the week.
Rotisserie chicken with baked sweet potato and frozen vegetables is an inexpensive and healthy meal (much better than fast food!).

-Josee

Labels: food for thought, Josee, Lifestyle Change, Success

Control…What Works for You?

Lauren and Josee both wrote about temptation, craving, and control last week. As a ‘civilian’ employee who is always hungry, and always looking for a cure, I find myself searching for some kind of magical protection or secret dietitian knowledge hidden in their words. You know ‘If I can crack their secret code, I’ll be thin for life’ kind of thing.

All of us who struggle with food are searching for something! We all need to be reminded that there really are no secrets, or magic words, to ward off temptation. Well, maybe there are two: Plan Ahead. Planning ahead…is power, and Lauren just gave it to you.

Avoiding temptation is really difficult. The world seems to work against the struggling dieter. Commercials, supermarkets, other peoples’ birthdays, old feelings, new anxieties, and even my parking space at work tempt me. When I’m leaving work, hungry and grumpy before dinner, cooking smells from the gas station food mart rise up like I dream of Jeannie from her bottle to tempt me. It’s not just a smell, it has the shape of food, and it moves toward me, I swear.

I’ve carried around some version of baked potatoes, apples, carrots, or now almonds, for years. It doesn’t always work, but it makes me feel strong. I can eat them or throw them at the food smells from the gas station. They are my ‘secret’ weapon. What works for you?

I always say I’m only good until I’m not…I have no middle ground. Whether it’s a feeling that gets the best of me, or a food I denied myself that now I can’t get out of my mind, craving is the beast you can’t deny. Josee described the craving and the cure. Find something that tastes right and satisfies your urge. Enjoy it…in a small amount. Like Lauren, I love fresh berries and frozen low fat yogurt. It works for me. What works for you?

Control. That’s a tough one. If I scoop the frozen yogurt into a small bowl, I win. I will eat only the amount I scoop. I will have plenty for the next night. I’ve eaten only the amount I planned, and I’m a happy snacker. It should be a no-brainer. When I start to eat from the container, I will finish it. All. But I still make believe I don’t know that about myself, and I’ll start from the container and be surprised when I’ve eaten more than I planned. That’s the no-brainer.

How do you ‘surprise’ yourself? What works for you?

- Nancy

Labels: food for thought, Mind-Body Connection, Nancy, Success

METABOS – Seeking Trim Waist

56 million Japanese citizens stand accused of being part of the dreaded Metabo Group. “Officials have moved aggressively to measure” the Metabos “in what the government calls ‘special checkups.’” Metabos represent “one of the most serious and politically delicate problems facing Japan today.” Employers and local governments have been ordered to give the Metabos 3 months to obey “the new state-prescribed limit under a national law that came into effect two months ago.” After that, “those people will be steered toward further re-education.”

How will the local population respond to Metabos living among them after the government has identified them as the cause of a national crisis? Will family, friends, neighbors, or employers unite to protect Metabos from persecution, or will the “new law,” under which a company faces severe penalties for failure to control “not only its employees, but also their families and retirees” turn opinion against Metabos?

An “anti-metabo campaign” song has the population dancing in the City of Amagasaki. “An official in Matsuyama, a city that has acted aggressively against Metabo, said he would leave the debate over the campaign’s merits to experts and health officials in Tokyo.”

Metabo is “the preferred word in Japan these days for overweight. Obesity has a negative image, Dr. Sakamoto said. Metabo sounds much more inclusive.”

Obesity does have “a negative image.” The one wearing the extra weight knows the emotional costs. Mean names and cruel campaigns are personal tolls that can turn life into a spectator sport. The health risks of metabolic syndrome include obesity, vascular disease, high cholesterol, diabetes, and heart disease. A cute sounding name like Metabo won’t change the risks or penalties of obesity. Statistically, being overweight is held against you by insurance companies, prospective employers, airplane seats, and comedians.

Middle Georgia Moms posted this just hours after the Metabo article appeared in the New York Times: “Now about the story, I think it is no good (I of course am a big girl) Laws to over come obesity are doomed to fail.” Her ‘short story’ may rival the saddest words Elizabeth Berg has written. Doomed to fail…the thoughts and results so many dieters know so well.

Laws ‘to over come obesity’ may be ‘doomed to fail.’ Wishing, hoping and most ‘diets’ fail as well. To lose weight you have to learn to eat healthy foods in smaller portions. To keep the weight off you need to learn new, healthier habits. You can change your life. Sensei can help you. We can share a plan for small changes, better choices, and healthier long term habits. Our goal is to help you get started, and be there for you all along the way.

Laws may not overcome obesity. Choosing to change your life will.

- Nancy

Labels: Diet, food for thought, Healthy Planet, Lifestyle Change, Mind-Body Connection, Motivation, Nancy, Obesity, Success

Eat Your Veggies (and Fruit)!

The week before last I encouraged everyone to consider the Mediterranean diet (especially if you are at risk for developing or currently have diabetes). The most frequent concern I hear from clients when I make this recommendation is: 'How can I ever eat 7-10 fruits and vegetables in one day?'

People get a little overwhelmed when they hear that number. The truth is that it’s pretty easy! Here are some key points to remember:

It’s not 7 different fruits and vegetables, but 7 servings.
A serving is ½ cup for most fresh, frozen or canned produce, 6 fl oz juice, 1 cup uncooked leafy vegetables, or ¼ cup dried fruit.
You may eat 6 servings one day and 11 another, that’s OK. Just try to average at least 7 servings a day.
Aim for a little bit with each meal or snack.

Here’s an example of how it’s done (I’ve listed the produce portions only):

Breakfast: Fruit smoothie made with 1 cup fresh or frozen berries (2 servings)

Lunch: Grilled chicken salad with 2 cups greens (2 servings) and 1 cup fresh cut tomatoes, carrots and cucumbers (2 servings)

Mid Day: Afternoon snack - ¼ cup dried fruit (1 serving)

Dinner: 1 cup of any cooked veggie like broccoli, asparagus, peas, etc. (2 servings)

Add ‘em up and you’ve got 9 servings right there!

In our office, we all love fresh veggie salads. Sometimes we don’t even bother with the greens! The picture above is part of Josee’s lunch the day I was writing this blog… baby cucs, sweet red, yellow and orange peppers and grape tomatoes, all tossed in her famous homemade dressing. A big bowl gave her 4-5 vegetable servings, lots of fiber and nutrients, and is VERY low in calories!
It’s summer, and produce is cheap and delicious. Take advantage of the variety and enjoy!

- Renee

Related Articles:

Sensei Talks: Eat or drink your vegetables

Sensei Talks: Mom Was Right…Eat Your Veggies!

Sensei Talks: Recipe for Sherbet and Berry Filled Chocolate Cups

Labels: Diet, fruits and vegetables, healthy eating, Healthy Recipes, Mindful Eating, Renee, Success

Junk Food Addict

I just read this blog about how to kick the junk food and soda habit. I think the suggestions provided were really good, plus a lot of people commented to share their own tips and tricks for success.

One woman said that it came down to one choice for her…either “not change…get fatter…and die sooner, thus leaving my kids without a mom or saying enough is enough and getting my rear in gear (ie, nothing tastes as good as thin feels).” She mentioned having to mentally take ownership of her actions in order to achieve her goals. This is wonderful and very powerful! I believe that many people prefer to blame just about anybody or anything rather than facing the music or mirror. But keep in mind when you point a finger, there are three others pointing back at you.

Other people commented they were trying to kick the soda habit by using diet instead. This really isn’t a wise choice in my opinion, mainly because the jury is still out on the effects of artificial sweeteners on your health. In my professional experience, I’ve seen people loose weight just by avoiding diet drinks, just that! I would allow them one diet soda per day max, until they didn’t need the “crutch” anymore.

Here are my tips to kick the soda and chocolate habits. For those who don’t like to drink water and enjoy the fizziness of pop, I have a great alternative for you. The company “Tree of life” has wonderful pure juice concentrates. They have pure pomegranate, wild blueberry, black cherry, cranberry and Concord grape flavors. You can make a natural soda by mixing 1-2 tsp of concentrate in sparkling water or club soda. Don’t add too much or else it can be tart and you may need to add a sweetener of some sort. This is also a good alternative for those of us who have the habit of drinking a glass (or two) of wine in the evening. Instead of wine I mix the concentrate in a wine glass with pure water. It does the trick and is very healthy without the extra 100 (or 200) calories.

For those who just love chocolate and find it hard to control, I
suggest having one or two pieces of really good dark chocolate a day to keep cravings at bay. It makes you feel good and it’s good for you (in moderation)! Another great healthy chocolate option that I love is the famous Vitalicious muffin tops and brownies, available at many health food grocers. They’re only around 100 calories and contain 6 grams of fiber with a great chocolate flavor. They are so tasty and very good for you. They may be difficult to find but worth it to control chocolate cravings.

Bottom line is we have to pick our evils, because we can’t have them all. If every month you work on a habit to improve, soon you’ll be able to control the craving by eating only a bite or a small portion and be satisfied. We have to be satisfied, proud, not deprived and celebrate the small successes! Think about that for a minute and smile.

- Josee

Labels: Diet, grocery shopping, healthy eating, Healthy Planet, Josee, Mind-Body Connection, Success

Men's Health Hottest Fitness Trends

Men’s Health recently reported on Summer’s Hottest Fitness Trends and I wanted to share this information with you because, as we all know, physical activity is a key component of any successful weight loss program.

ExerciseTV founder Jake Steinfeld states “It really is important to find a program that fits into your lifestyle, and not one where your lifestyle has to fit into someone else’s program.” I couldn’t agree with him more! It’s so easy to lose motivation if you don’t enjoy what you’re doing. In addition, performing the same activities week after week will eventually lead to a plateau as your body adapts, and you won’t see the same results you may have seen in the beginning. That being said, here a few suggestions for you to try…after all, bathing suit season is just around the corner!

Foam Rollers: I’m excited to see the foam roller on here because it’s inexpensive to buy, easy to use and helps with one of the most overlooked aspects of physical activity…stretching and flexibility. Everyone should have one of these at home!

Spiritual Group Dance Classes: Being a dancer for many years I’ve always been a big fan of any group dance class. It’s amazing when you look at the vast array being offered nowadays at clubs around the country. The main difference with these classes is that they offer an opportunity for mind-body connection much like yoga. So if you’re looking for a great workout that also leaves you feeling relaxed and centered, try one of these classes today.

Going Global: Getting burnt out on traditional ways of working out? If this is the case, keep your eyes open for some new and exciting exercise imports…anything from Asian sword fighting to Indian-inspired dance classes. Who knows what we’re going to see next!

Mixed Martial Arts: I have to admit, I love watching ultimate fighting! These guys are tough, not to mention in amazing shape. I’m sure the success of the UFC has been the main driver behind this latest trend. Probably not for everyone, but if your looking to push your fitness to the next level, mixed martial arts just might be for you.

Smart Technology: That’s right…your mobile phone isn’t just for talking anymore! We’re all super busy these days, but we still want a personalized and effective weight loss program. Here’s where a nod is given to Sensei for delivering meal plans, motivation and fitness reminders to your mobile phone and PC based on your needs and preferences. Sensei helps you to establish healthy eating and fitness habits one day at a time.

Back to Basics: Good old push-ups, sit-up and pull-ups. What can I say…some things never go out of style!

- Lauren

Labels: Body Image, Exercise, Fitness, Health, Healthy Planet, Lauren, Lifestyle Change, Mind-Body Connection, Mobile Phone, Success

Keep It Simple with the 50/25/25 Rule

Even as a dietitian I face the same challenges everyone else faces when it comes to eating healthy and exercising. With two jobs and busy social calendar it’s a constant battle for me. For accountability sake, I even found myself leaving work yesterday telling a co-worker I was going to exercise that night and to check if I’d actually done it in the morning (and for the record, yes I did exercise when I got home despite a huge desire to plop on the couch and do nothing).

After I finished my workout, I got down to the business of making dinner. Marinated grilled chicken breast, steamed asparagus, roasted peppers (my favorite!) and a whole grain rice and bulgur blend was on the menu. Once everything was prepared, I fixed myself a plate and sat down at the dinner table. Now, I have to admit that I don’t eat like this all the time, but this night I was particularly happy with the quick, healthy (and tasty I might add) meal I’d prepared.

Looking down at my perfectly portioned plate I was reminded of a simple rule that I’ve been using with patients since I became a dietitian…the 50/25/25 rule. Although I began using this with many of my diabetic patients, I think it can apply to anyone who is trying to watch their weight or portion sizes. The 50/25/25 rule means you want a quarter of your plate to be some sort of lean meat, fish or poultry, a quarter of your plate to be a whole grain or starch like couscous, brown rice or sweet potato and the remaining half of your plate should consist of non-starchy vegetables like broccoli, tossed salad, asparagus, squash or a nice cucumber and tomato salad (just to name a few).

So the next time you’re feeling overwhelmed by what to make or wondering how much you should be serving yourself, just keep the 50/25/25 rule in mind. And to keep your intake in even better check, start with a smaller size plate (I suggest one that’s around 8” in diameter) and don’t go back for seconds.

- Lauren

Labels: Diet, Health, Healthy Cooking, healthy eating, Lauren, Mindful Eating, Portion Control, Success

Powerful Tips to Reduce Cholesterol

Years ago I had a busy nutrition counseling practice, and one of the best things about it was that I learned so much from my clients! I monitored their weight, changes in behavior and blood tests so closely that I was able to perform my own ‘unofficial’ research. I found out what worked, what didn’t work and which behaviors in particular had a powerful impact on their overall health profile. I helped many people reduce their risk of heart disease by improving their cholesterol levels and reducing their weight. That being said, I want to share with you what really worked for most of them.

Limit added fat:

Eliminate fried foods, sauces, gravy, and full fat mayonnaise. Remove visible fat from meat and poultry. Choose fish or seafood over red meat when possible. Use low-fat dairy products. Limit intake of fats like butter, margarine, salad dressing and vegetable oils to 3-4 teaspoons daily (use this limited amount for cooking and preparing foods).
Increase soluble fiber intake:

Soluble fiber binds to cholesterol and bile in the GI tract so it’s excreted right away. To have an impact on your total cholesterol eat at least ½ cup of beans (like chick peas, kidney beans, lentils or cannelloni beans), oatmeal, oat bran, barley and brown rice five times per week. Select mostly fruits rich in pectin (a soluble fiber) like apples, plums, citrus fruits, bananas and apricots, and vegetables like baked potatoes, carrots and Brussels’ sprouts.
Drink lots of water:

Fiber acts like a sponge, so in order for it to work its magic it needs to be moist. The more fiber you eat, the more water you need.
Eat small frequent meals:

For some reason this is very powerful. I had a patient lower their cholesterol level just by changing from three meals a day to 3 smaller meals with 3 snacks.

I found that these small changes had a major impact on my client’s lipid profile. The more beans and soluble fiber they took in, the greater the impact on their cholesterol level. And just like everything else, as soon as people stopped this regimen and went back eating food with sauces and gravy and reduced their soluble fiber intake, the cholesterol went back up. Of course by adding physical activity the HDL-cholesterol (good) would improve and triglycerides and LDL-cholesterol (bad) would go down.

The bottom line is, if you want to have powerful impact on your cholesterol level, start with these simple suggestions. Have your cholesterol checked to see what is and isn’t working and keep in mind; it has to be something you can maintain. Concentrate on what’s important and has the most impact. I did not become the ‘Queen of Beans’ for nothing. Trust me, it works!

- Josee

Labels: healthy eating, Josee, Lifestyle Change, Mindful Eating, Portion Control, Positive Thinking, Success

Food Facts that Restaurants Hide from You

First they told us about the 20 Worst Foods in America, then I gave you 20 Healthier Alternative to the Worst Food in America, and now Men’s Health is letting us know about Food Facts that Restaurants Hide from You.

Growing up, going out to eat at a restaurant was a big deal. We always had dinner at home as a family, but if mom or dad said we were going out, it was usually some sort of special occasion. Nowadays, with our increasingly hectic lifestyles, eating out is all too common. Although being waited on and not having to do dishes or prepare something is nice, it’s putting a big strain on our waistlines.

So what makes restaurant food so bad? Well, typically it’s the combination of preparation (more fat and salt) and larger portion sizes. Maybe that 20 oz. steak tastes so good because it’s swimming in half a stick of butter? To make matters worse, most people give themselves more freedom when eating out. They have an appetizer or a few pieces of bread with butter before their meal and will often order dessert “just for a treat”. In most cases, this is not something they would be doing if they were eating at home, and at the end of the day the calories add up!

This also makes me think of the ongoing debate in New York City that will require restaurants to post calories on their menus. Why do you think the Restaurant Association is fighting this tooth and nail? Maybe it’s because they don’t want you to know that their Nacho appetizer has 2,700 calories and 90 grams of fat. What you don’t know won’t hurt you right? Wrong!

If you’re trying to lose weight or decrease your risk for developing conditions like diabetes or heart disease, you have to know what you’re putting in your mouth, especially if you eat out on a regular basis. Don’t be afraid to ask how a dish is prepared or request that something be made differently then it appears on the menu.

Here are some basics to get you started:

If you can, check out the restaurant before you go to see if there are healthy options or if the chef will honor special requests (this information is typically available online).
Watch your portions! Restaurant portions are usually over-sized so share with a friend, order a lunch/appetizer portion or better yet, get a to-go box with your meal and set half aside when it comes so you aren’t tempted to overeat.
Look for the words grilled, baked, broiled or steamed and avoid anything that comes fried, sauced or cheesy.
Ask for sandwiches without mayo or sauce and order salad dressing on the side and use sparingly.

- Lauren

Related Article: Do Fast Food Restaurants Contribute to Obesity?

Labels: Diet, Eating Out, healthy eating, Lauren, Mindful Eating, Success, Weight Loss

NEXT BEST DIET PLAN…Try it today!

I just can’t take it anymore! Every day I’m bombarded with ads for diet programs promising easy and rapid weight loss. “Eat the foods you love, never exercise, and have a buff body in 30 days! Sound familiar? It seems the crazier the claims, the more famous they are.

I’ve finally decided to cash in on the fad diet market. So here’s the plan that’s going to make me millions (you’re all invited to my book release party). Start sending your money now and be the first to try it!

NEW-EXCLUSIVE-BEST DIET YOU’VE EVER TRIED!!!

With the ALL NEW ‘Fiber-iffic Diet Plan’ you can drop 1 size each week! Never feel hungry, be the envy of all your friends, look great in your bathing suit by next week and improve your love life!

Breakfast: 2 Fiber-iffic fiber pills and 3 cups coffee (you’ll be full and buzzing around so much it will burn lots of calories)

Lunch: 2 Fiber-iffic fiber pills, 1 Fiber-iffic multi-vitamin, Fiber-iffic lunch recipe (from the book), 3 cups coffee

Snack: Fiber-iffic fiber bar

Dinner: 2 Fiber-iffic fiber pills, Fiber-iffic dinner recipe, Fiber-iffic fiber dessert

Snack: 2 Fiber-iffic fiber pills, Fiber-iffic fiber bar

Testimonials:

“This was the best plan I’ve ever tried, the weight just melted off me!”
– Ima Lying

“I always felt full and the fiber snacks and desserts are delicious.”
– Noah Way

Disclaimer: (generally in a font only a mouse can read)
Testimonial results not typical. This diet makes no promises to its effectiveness or safety. Once we have your money, you can kiss it goodbye. We will continue to bill you for monthly supplements and will not cancel until you call us 3 times, send a written request and a letter from your attorney. We are not responsible for the side effects of consuming this much fiber.

For any of you seriously thinking about trying this (or anything like it), haven’t you learned anything from our blog yet? Any extreme diet program can result in weight loss (mostly water along with some muscle), but usually doesn’t do much to get rid of the excess fat (which is really what you want to lose). Very low calorie plans (typically less than 1200 calories a day) make your body think it’s starving, slow your metabolism, and encourage additional weight gain once you start eating normally again. We’ve all heard of the ‘yo-yo’ diet syndrome… lose 15# quickly - gain 17 back over the next couple months, lose 5# - gain 10, lose 10# - gain 12#.... over the years your weight creeps up higher and higher. How good do those fads look now!?!

In a nation of instant gratification and quick fixes, there is not a magic plan for losing weight and being healthy. We all seem to need reminding of this once in a while. With bathing suit season just around the corner, many otherwise sane people will fall prey to these crazy plans. Here’s an idea, do something really outrageous…cut back on your portions, drop all (or most) of the sweets, and get more exercise. I know, crazy… but believe me, this one REALLY works.

- Renee

Labels: Diet, Fad-Diet, healthy eating, Renee, Success

Lose 9 pounds every 11 days…SAFELY?

I’ve been reading a lot of hype about the Fat Loss 4 Idiots diet lately. Apparently Fat Loss 4 Idiotswill show “ordinary people” how to lose up to “9 pounds every 11 days” SAFELY. Hold the phone! 9 pounds every 11 days…SAFELY?

I come across statements like this all too often, but for some reason it really struck a cord today. Let me first start by saying the you CANNOT lose 9 pounds (of fat) every 11 days SAFELY…it’s just not possible. And even if you do manage to lose that amount of weight (which is mainly going to be water along with some fat & muscle) in that short of a time period, I can almost guarantee that the approach was not healthy and that rate of weight loss would be very difficult to maintain.

I know that we all want quick results, but please don’t be fooled by diets making such claims. It’s a hard pill to swallow for some people with so many companies and products making these types of statements; but most people on these programs end up back where they started eventually, if not heavier then before. It’s wasted time, wasted money and just not good for your health. If you want to lose weight and keep it off you have to do so by making healthy changes in your behavior, eating and exercise habits.

Some things to keep in mind when evaluating a diet program:

(1) Every person is different. Just because a program worked great for your best friend or your Aunt Sally, doesn’t mean it’s going to work the same for you. To read more check out this great post by Craig Harper.
(2) Unless you want to ride the yo-yo diet train the rest of your life you have to find a program that fits your needs and lifestyle. Ask yourself if the program is something you can stick to in the long run? If not, then you need to look elsewhere.
(3) Watch out for any program making outrageous claims or promising quick results. If you have to pop a pill, eat only pre-packaged food or cut out an entire food group, keep looking.
(4) Look for programs that offer support. Losing weight is hard, and the support will be important for your long term success.
(5) Does the program include exercise? Exercise is a huge piece of the weight loss puzzle. If a program promises weight loss without having to move your body, it may not be the best choice.

- Lauren

Labels: Diet, Fad-Diet, Health, healthy eating, Lauren, Lifestyle Change, Success, Weight Loss

The Fifty Success Habits

Since I'm feeling so happy and lucky today (it is St. Patrick's Day after all), I thought I'd share this awesome post about success by motivation guru Craig Harper, one of my FAVORITE bloggers!

Please enjoy and have a happy, healthy St. Patty's Day!

- Lauren

Labels: Lauren, Success