Official Weight Loss Club Thread

[Muffie's Mom]

EATING ON PURPOSE

Have you ever found yourself in front of an open fridge and didn’t know how the heck you got there? Ever looked down and saw your hand in a bag of chips and wondered why? Ever had your lunch break roll around and realized you had absolutely no idea what you were going to eat?

These are all perfect – and common – examples of not eating on purpose. It sounds like a basic habit, but it’s rarely a habit that people truly follow. Not paying attention to your eating, or eating for the wrong reasons, can sabotage momentum, leave you confused, and ruin any progress you’ve made on the scale. The really frustrating part is that you may not even know you’re doing it.

Emotional eating is a problem for a lot of people. Mindless eating may actually be worse. Some eat most often when they’re bored. Others eat most often at the more appropriate time: when they’re hungry.

We’re surrounded by eat-for-tainment options, where eating becomes a leisure activity. Weddings, themed restaurants, dinner theaters, ceremonies, receptions, reunions, parties – wherever there’s food, there’s fun. It’s easy to see why aimless eating is so common – it’s something to do.

It’s time to wake up from being a food zombie. Take control of your eating habits. Here are some tactics you can use to adopt this habit:

Stop skipping meals

A regular eating routine keeps you balanced and helps you digest food more efficiently. Plus it helps eliminate the starve-starve-starve-binge cycle many dieters suffer throughout the day.

Eat only when hungry

Not when you’re bored, sad, nervous, angry, upset or stressed. If you’re at a party with an appetizer buffet, socialize on the other side of the room, so you don’t habitually graze while talking. Listen to your body, not your mind or emotions.

Cut back on late night snacking

Prime time for television is also prime time for calorie-heavy comfort foods. Snacking at night is often another example of eating to relax or as something to do.

Plan for snacks

If you’re going to get the munchies – and you will – you might as well make the best of it. Keep raisins, carrot sticks, granola bars, and other healthy snacks within arms’ reach wherever you are.

Have a purposeful eating environment

This is especially important at home. Choose a regular time and place for your meals. Cut out distractions, take a little extra time preparing and pay attention to your meal. Don’t eat over the counter, while watching TV or while on the phone.

By paying more attention to what and how you’re eating, you’ll not only have more control over what goes in your mouth, but you’ll also notice how often you previously ate and didn’t even realize it. The best part is that you’ll naturally start to make better choices.

[Muffie's Mom]

Eat in the same place every day (preferably not in front of the TV)

This action step will help you build accountability and awareness into your eating habits.

By paying attention to where you’re eating, you will also pay more attention to what and how much you’re eating, and simply the fact that you are eating.

So many times, we plop in front of the TV, or on the porch with friends, and pay little attention to food.

Before you know it, three plates of food are gone without even noticing.

Instead, make a point to eat at the dinner table every day and with few distractions.

You can focus on your meal and make conscious decisions about how much to eat and what to eat.

This small step will help you take back control of your eating habits.

[Muffie's Mom]

Portable Snacking Tips & Ideas

Eating is no longer an activity only experienced around the table with friends and family. Quick, how many times this past week have you eaten on the run?

No place is safe either – the car, your desk, maybe even the shower! Our time is strapped and we need food that’s easy to grab ‘n’ go. And during this mad-chaos of finding food on our way out the door, one detail is easy to forget – making sure that the choices we make are healthy.

Unfortunately, it’s mostly the bad stuff that falls into the "fast" and "easy" categories – chips, candy bars, sodas, etc.

Well, what if we took some time and ingenuity to make our own healthy snacks portable and easy for on-the-go eating?

I’m talking about things that can fit into the top drawer at work (not jelly beans or Kisses!) or snacks prepared ahead of time that can be popped into a lunch bag.

Yes, some of these items WILL require some thinking ahead. Some might even require refrigeration or special containers. But they are fast, simple, and easy. Most take less than 5 minutes to prepare. You’ll also be thankful that you’ve saved yourself the cash that normally goes to vending machines or convenience stores. Your body will be grateful as well. The benefits of health outweigh the costs.

Check out these suggestions. If you’ve come up with your own, please share! Post your favorite easy and healthy on-the-go snack ideas.

Celery sticks with peanut butter and several raisins on top

Rice cakes with peanut butter (good for getting a protein punch)

Low-fat cheese cubes

Hardboiled eggs

Deviled egg (wrapped in plastic wrap)

Fruit yogurt cup (add in some fresh fruits or nuts for a boost

Trail mix

Nuts or nut mix (stick to just a handful)

Vegetable sticks with a little packet of dip (lowfat salad dressing packets found in salad bars work as easy-to-pack dip)

Broccoli or cauliflower bites

Half of a turkey or tuna sandwich on whole-wheat bread

Cucumber slices (lightly salted or with nonfat Italian dressing)

Yogurt and granola

Leftover chicken or turkey slices (great to eat cold)

Healthy fiber-rich or grain cereal (great to eat dry from a baggie)

Pickles (wrapped in foil or plastic wrap)

Box of raisins or other dried fruit

Half a large whole wheat bagel with light cream cheese

Apples, bananas, strawberries (any fruit works, these are naturally portable)

Mixed berries (these freeze well in plastic bags)

Whole-wheat crackers and low-fat string cheese

Grapes in a baggie

Fruit smoothie in a thermos

Tuna and cottage cheese in mini-containers

The trick here is to be prepared and get creative!

Get your fresh fruits and vegetables on the weekend in preparation for the week’s snacking.

Keep small-sized plastic containers for packing up small portions.

Take note of the healthy foods you need to keep stocked in the house for future quick and healthy snack preparation.

These will become automatic items for your grocery list.

You may find that you start to replace a few nonessential, calorie-wasting items with your new healthy snack list.

[Muffie's Mom]

Healthy and Quick Breakfast Ideas - Eat Right, Even When There's No Time

If you’ve heard it once, you’ve heard it 937 times: Breakfast is the most important meal of the day. Why?

You just spend eight hours with no food or water. You’re dehydrated, your blood sugar is low and you have little energy. And now it’s time to hurry the kids off to school before the eight-hour workday. More so than any other point in the day, you need nourishment. Right now.

Besides, eating breakfast actually helps you lose weight. Those who skip the meal tend to snack before lunch and throughout the day, usually on unhealthy, high-calorie foods. Breakfast eaters typically cruise until lunch, while beaming with energy.

So what are some unhealthy breakfast ideas? Scratch that – healthy and quick ideas? Here are some of our favorites:

Prepare a casserole the night before. Pop it in the microwave when you wake up and it will be ready to go when you are.

Incorporate complex carbohydrates, such as whole wheat toast and bagels. Spread peanut butter and raisins on top of either for added flavor.

Bake bran muffins early in the week, then grab one or two each morning. Or check out a local bakery for healthy varieties.

Make waffles Sunday morning and freeze the leftovers. You can pop ‘em in the toaster for a homemade breakfast. Also, grocery stores sell frozen whole grain selections.

Have you ever tried a tortilla for breakfast? Wrap up cold turkey and cheese, grab an apple and you’re on your way.

Don’t forget cold cereal. We’re not talking about those covered with sugar, but the healthy variety. Items such as Wheaties and Cheerios are always good choices, Atkins cereals, Bran Buds, etc.

Do you love eggs, but have high cholesterol or worry about their saturated fat? Cut out a lot of the “bad” stuff, while still getting a dose of protein, by only using the egg white (Egg Beaters).

Make a shake or a smoothie. Blend fruit and yogurt and then drink it in the car. A side option is a small bag of finger foods, such as a mixture of granola and grapes.

[Muffie's Mom]

Where is Danger Lurking in Your Kitchen? Stop Trouble Before it Starts

Anytime is a good time to give your kitchen a healthy inspection. Nasty foods and hidden pitfalls are just waiting to sabotage your weight loss and tempt you into reverting to bad habits. They may even be disguising themselves in a "healthy" cloak. To have healthy habits and a healthier lifestyle, you first must live in a healthy environment.

Face it: No matter how motivated you are before you start dieting, temptation is going to happen. It’s just a matter of time. And when it happens, you’ll need healthy foods and snacks within arm’s reach to come to the rescue. Not every day will be an easy one and the world won’t end if you have an occasional candy bar. But you sure don’t need to make it easy to take a step backward.

There’s no better time to take stock of what’s in your kitchen and be objective about whether it’ll hurt or help you later on. You may have developed an attachment to the cheesecake on the bottom shelf or the movie theater butter popcorn stashed behind the toaster, but this is no time to be sentimental. Your health is at stake!

Start with the fridge and pantry. Focus on replacing sugary and high calorie foods with complex carbs and lower calorie alternatives.

Throw out:

Thick dressings
White rice
Creamers
White pasta
White potatoes
Chips
Dip
Soda
Mayonnaise
Pudding
and just say no to Twinkies!

Keep:

Vinaigrettes
Spinach
Nuts
Sweet potatoes
Whole wheat pasta
Grain rice
Tomatoes
Oatmeal
Carrots
Salsa
Yogurt
Mustard
Natural applesauce.

Put on probation: (if they become a problem, get a substitute):

Cheese
Milk
Butter
Ice cream
Eggs
Cooking oil
Beef.

Then move on to the rest of the kitchen:

Learn to read food labels

Buy a sturdy cutting board for all the fresh veggies you’ll be cutting up

Get plenty of plastic bags and containers for portioning out prepared foods and storing healthy leftovers

Collect healthy, quick recipes

Toss out all those pizza coupons

Get a few drinking bottles for keeping cold water in the fridge

Put a bowl of fruit and granola/breakfast bars by the back door

And while we are still in the kitchen...

... learn where to spend your weight loss dollars. If you want to lose weight and keep it off, it takes more than reading a book or joining a gym.

It really takes a lifestyle change of consistently picking up good habits and chucking old habits to the curb.

Exchanging habits takes some time, so the smartest thing you can do is to make it easy on yourself. That means making it easy on your pocketbook too.

How can saving some dough make you a little less "doughy" around the middle? By spending smartly. Weight loss is not necessarily going to be cheap. But the more you make your money work for you, the more you stretch your dollars like a tight hamstring, the more likely you’ll be building a program you can stick with.

You will need to spend some money to do things differently than you are today. All change costs something. By spending money in the right way, you can set yourself up with tons of options and a collection of healthy resources that make a huge difference. But starting from square one, some things are worth spending money on and some things aren’t.

Invest in:

Fresh food and produce

A pitcher with a filter for all that water you’re going to need

Spices so healthy food doesn’t get boring

Cookbooks

Tupperware (the greatest gift to combat fast food convenience)

Rewards for yourself

[Muffie's Mom]

Breakfast Cereal Scams - Don't Let Eye-Catching Phrases Fool You!

Diet advice is everywhere—in the newspaper, the new government guidelines, and on the internet. "Limit sweets, cut down on sugary foods, and decrease consumption of refined carbohydrates," it says. So, bold words like "Reduced Sugar" or "Whole Grain" catch your attention on food packages. You quickly take hold of a box of this "New and Improved" breakfast cereal as you stroll the aisles at your local grocery store.

However, experts from 5 universities reviewed the leading kid’s cereals, including these reduced sugar versions, only to discover that the calorie amount was equal to the regular high sugar variety. In fact the ONLY one that had somewhat fewer calories was General Mills Cinnamon Toast Crunch—and it only dropped by 10 calories in each serving.

"How can this be?!" you scream. Well, the manufacturers replaced the sugar with other forms of refined carbohydrates. So the manufacturers are legal in their marketing endeavors, but the calorie amount is virtually the same.

Seeing is believing. Check out the nutrition labels the next time you are in the grocery store. You’ll be truly amazed…as well as deceived, frustrated and angered. So place the box back on the shelf as quickly as you grabbed it, and select a breakfast cereal based on the following tips:

For a fiber-rich, healthy breakfast cereal enjoy whole grain cereals like oatmeal, Cheerios, Wheaties, shredded wheat, raisin bran or Kashi.

Add sweetness with fresh, frozen, or fruit canned in its own juice. Give sliced bananas, canned peaches, frozen blueberries, or fresh strawberries a try.

Top it all off with some low-fat milk or soymilk (extra vanills is good).

If you, your spouse, or children are screaming for the sweeter stuff, first try to go half-and-half. For example, half chocolate puffs mixed with half Cheerios. The amount of sugar and flavorings is more than ample to sweeten the contents in the entire bowl. Trust me on this one—it works.

Ignore those catchy claims on the front of the box. Go straight to the nutrition facts label.

Remember the "Rule of Fives: Choose cereals with at least 5 grams of fiber per serving, and less than 5 grams of sugar.

Look for each serving to contain at least 3 grams of protein.

Read the ingredients list. The top ingredients should be "whole wheat", or "wheat bran"—not just "wheat". These whole grains are naturally low in fat, and high in fiber.

Avoid cereals that list hydrogenated oils, artificial dyes or colors, and chemical preservatives as ingredients—these have no place in a healthy diet!

[Muffie's Mom]

Strategies for Salad Bar Survival - Not Every Salad is Diet-Friendly

The infamous salad bar, available everywhere from work cafeterias to family restaurants, can round out a meal with a wholesome side dish, or be a meal all by itself. What could be more healthy and nutritious? Those vegetables and fruits can be loaded with a variety of nutrients, including beta-carotene, vitamins A and C, potassium, folic acid and fiber.

However, the salad bar can also be filled with dangerous landmines, ready to blow your calorie intake to smithereens!

In fact, if you’re not careful, you can innocently fill that salad plate with items that add up to over 1,000 calories—more than a burger and fries or a steak and potato dinner!

Take the safe path and apply these strategies to avoid salad bar traps:

Use a smaller plate; limit the number of trips you make.

Start with the nutrient-rich dark green, leafy vegetables, such as spinach, romaine, and endive.

Fill up your plate with vegetables like lettuce, cucumbers, peppers, broccoli and tomatoes.

Power on the protein with legumes, beans, lean meat, turkey, and crabmeat.

Take only a small taste of the high-fat food items such as pasta salad, potato salad, macaroni salad, and coleslaw.

Go easy on extras like croutons, chow mein noodles, crackers, nuts, seeds, crumbled bacon, and shredded cheeses.

Dress your salad for success with 2 tablespoons of a low-calorie or light salad dressing, OR only 1 tablespoon of regular salad dressing. For a new taste twist try a splash of flavored vinegar.

If the salad bar contains soups, go for a broth-based version over a cream-style selection.

Allow only a small taste of the whipped topping-jello-fruit combinations.

For dessert, return to the salad bar for a small plate of fruit topped with a little yogurt or cottage cheese.

Use the following guide to chart your course while maneuvering through your next salad bar excursion:

Salad Bar Guide

Food Amount [ U]Calories[/U] Fat Grams
Vegetables
Artichoke Hearts 1/4 Cup 20 Trace
Avocado 1/4 Cup 75 8
Bean Sprouts 1/4 Cup 8 Trace
Beets 1/4 Cup 0
Bell Pepper 2 Tbsp 3 Trace
Broccoli 1/4 Cup 6 Trace
Carrot, shredded 1/4 Cup 15 Trace
Cauliflower 1/4 Cup 6 Trace
Cucumber 1/4 Cup 4 Trace
Green Peas 2 Tbsp 30 Trace
Lettuce 1 Cup 10 Trace
Mushrooms 1/4 Cup 5 Trace
Olives, ripe 2 Tbsp 30 4
Radishes 2 Tbsp 2 Trace
Spinach 1 Cup 10 Trace
Tomato 1/4 Cup 15 Trace

Fruits

Fruit Cocktail,
canned in juice 1/4 Cup 35 0
Mandarin Oranges,
in juice 1/4 Cup 25 0
Melon, fresh 1/4 Cup 15 0
Peaches, canned in juice 1/4 Cup 25 0
Pineapple,
canned in juice 1/4 Cup 35 0
Raisins 2 Tbsp 60 0
Strawberries, fresh 1/4 Cup 10 0

Beans, Nuts, Seeds
Chickpeas 1/4 Cup 40 < 1
Kidney Beans 1/4 Cup 55 Trace
Sunflower Seeds 1 Tbsp 80 7

Meat, Poultry, Fish, Eggs
Eggs, chopped 2 Tbsp 25 2
Ham, chopped 1 oz 35 1
Shrimp 1 oz 30 < 1
Turkey 1 oz 35 < 1
Tuna, canned in water 1 oz 35 < 1

Cheese, Dairy
Cottage Cheese, creamed 1/4 Cup 60 3
Cottage Cheese,
1% low fat 1/4 Cup 40 < 1
Cheddar Cheese 2 Tbsp 55 Mozzarella Cheese 2 Tbsp 40 4
Parmesan Cheese 2 Tbsp 45 3

Others
Chow Mein Noodles 1 Tbsp 50 2
Croutons 1/4 Cup 27 4
Bacon Bits 1 Tbsp 25 2

Mixed Salads
Cole Slaw 1/4 Cup 45 5
Macaroni Salad 1/4 Cup 100 10
Potato Salad 1/4 Cup 100 10
Tuna Salad 1/4 Cup 190 10
Three Bean Salad 1/4 Cup 60 0

Dressings (SHOCKERS!)
Blue Cheese 2 Tbsp 155 15
Italian 2 Tbsp 160 15
French 2 Tbsp 135 15
Italian, low calorie 2 Tbsp 15 0
Lemon Juice 2 Tbsp 8 0
Oil and Vinegar 2 Tbsp 100 8
1000 Island 2 Tbsp 120 10
Vinegar 2 Tbsp 4 0

[Muffie's Mom]

Pulling Your Sweet Tooth - Decrease Cravings with These Tips

After indulging for the past 3 months on foods that you would normally
“restrict” your consumption of, you might be having a hard time kicking the habit of giving in to your sweet tooth. From the leftover Halloween candy to the chocolate overload on Christmas night, the cravings have been constant and hard to ignore. Like any other addiction, sugar intake can be a tough one to kick.

It seems like the more sugar and desserts you have, the more you are waiting for the next hit. Where does the battle end?

I am not sure that I have the easy, cure-all answer, but here are a few tips that might help you pull your own sweet tooth.

Try to find a substitute. Generally, you tend to crave sweets after a meal or in the late afternoon.

It might be helpful to have something else there and ready to fight off those cravings.

For example, peppermint tea might work in the evening, a box of raisins in the afternoon, a piece of fruit, or anything else that you can think of that would be somewhat nutritious and easy to keep with you.

Wait out the craving. Most experts say the cravings you experience will only last a couple of minutes and if you can wait it out, they will pass and you will be better for it.

Try to occupy yourself for a good 10 minutes when you get a craving and if it lasts longer, then it might be time to indulge in something.

Set daily goals and reward yourself for meeting them.

To a sugar addict, nothing is tougher than getting through the day without any type of sugary treat.

The longer you can hold out, the easier it will become, so try to find a reward that would be worth holding out for.

I did this about a year ago and gave myself a dollar for every day that I did not indulge and at the end of the month or however long it was, I would go get a manicure or buy myself something nice.

Recruit someone to do it with you. If you are married or have a family, this would be a healthy habit for everyone to adopt.

Clean out the cupboards and refrigerator of all bad foods and make the effort a team effort.

Hold each other accountable and support one another through the tough times.

Put yourself in good situations.

If you are one who loves to use the vending machines at work or will drive through the local gas station to fill up on snacks, try to do things to prevent you from continuing on with these habits.

Clean out all of the change and single dollar bills in your wallet.

Make sure you fill up on gas when someone is with you.

Go grocery shopping after a meal, so you don’t load up on bad food.

As hard as it might be to believe, you CAN quit this evil thing called sugar and you will be a better person for it.

Not only will you probably lose some weight, but you will feel better and more energetic. Good luck!

[Muffie's Mom]

Drive-Thru Nutrition Fast & Healthy

Having spent a week on a road trip, I learned one thing along the way: fast food is unavoidable, given time and budget constraints.

You can’t beat a drive-thru for convenience and speed of service, although a bellyache later can quickly remind you of the excess calories, fat, cholesterol, and sodium you just fed your body.

While a super-sized value meal can give you a day’s worth of calories in one meal, you can exit the drive-thru with a healthier meal. With chains popping up everywhere, it’s important to learn how to make good choices. Because sometimes there is nothing better than a hot French fry or a juicy burger—so enjoy it!

Drinks

It might cost a few dimes more to guzzle down a large soda instead of a small one, but your waistline will be paying the real price.

Soda, diet or regular, is filled with empty calories—sugar, artificial sweeteners, and other ingredients that fill you up without giving you any nutritional benefits.

One way to make a fast food meal healthier is to opt for a drink other than soda.

Juice and low-fat milk are two alternatives that cut calories and add nutrition, while water is always a great choice, hydrating your body and aiding in digestion.

Fruits and Vegetables

Like you would at any other meal, try to include at least one serving of fruits or vegetables with your meal.

And no, French fries do NOT count as a healthy vegetable!

Load your burger with extra tomatoes, or enjoy a side of fresh fruit instead of fries or chips.

If you are having a sandwich, load up on lettuce, peppers, even cucumbers.

Most fast food chains now offer delicious side and entrée salads.

Including these with your meal is a great way to add lots of vitamins for few calories.

Just make sure not to smother your greens with cheese, eggs, bacon, fat-filled dressing, or fried toppings, such as chicken and croutons.

Portion Control

One of the biggest problems people face when eating fast food is out-of-control portions.

You don’t have to get the value meal with the big burger, bigger fries and even bigger drink.

Instead, try a child-sized meal.

You still get the burger, fries, and drink, but consume about half of the fat of the full-sized version.

Ordering small is automatic portion control—you won’t be tempted to overeat.

If a kiddie-sized meal with a toy on the side isn’t for you, split an order of fries with a friend.

You’ll still enjoy that salty crunch without consuming all of the calories of a full order.

Extras

The “extras” can add on the calories and fat.

A tablespoon of mayo will add on an extra 57 calories.

Make that another 106 calories for a single slice of cheese!

Instead of smothering your burger with sauces, opt for mustard (about 10 calories).

Forgo the sour cream and three kinds of cheeses on your taco, and add flavor with low-calorie salsa.

Go easy on the ranch dressing and saltshaker.

These little substitutions can really add up!

Your taste buds will be happy (and so will your waistline).

Don’t be fooled by healthier sounding meats.

While breaded chicken may seem healthier than a beefy burger, these sandwiches often have just as many, if not more, calories than your average burger.

Try grilled versions of your favorite sandwiches instead.

Breakfast

While grabbing a hot breakfast on the way to work may be convenient, it might put you at a calorie overload early in the day.

Making healthy, nutritional choices comes into play again.

After all, a healthy breakfast is the best way to start your day.

Instead of an English muffin with eggs, bacon, and cheese, enjoy a bowl of fresh fruit, whole wheat toast, a bowl of oatmeal, or plain eggs, and you’ll be starting off the day with energy—not empty calories.

[Muffie's Mom]

Help Yourself Over Diet Hurdles - Make Options Instead of Excuses

It’s the time of year when those New Year’s Resolutions are getting more difficult to keep, and the winter weather isn’t making it any easier. You probably had a lot of enthusiasm for the first few weeks—you learned some healthy recipes, bought more fruits and veggies, probably even turned down your boss’s famous chocolate cake. But as the weeks go by, more obstacles start to creep in. Don’t be dismayed! The good news is that there are plenty of helpers to get you over those diet hurdles.


Hurdle #1: "I don’t have time to cook." Helpers

In anticipation of busy times, prepare batches of food on the weekends and freeze them until needed.

When preparing food, purposely make extra for leftovers.

Plan your meals for the upcoming week and make one weekend trip to the grocery store.

Buy foods that are pre-prepped: bags of chopped vegetables, pre-cut fruits from the produce section, canned beans instead of dried.

Throw all your ingredients into a Crockpot and voila! A healthy, home cooked meal awaits your return from work.

Buy healthy frozen entrees, and meals that take only a few minutes to cook. Examples include: stir fry (look for pre-cut veggies), soup, instant brown rice, oatmeal, and sandwiches on whole wheat bread.

The night before, set-up your breakfast (dishes, utensils, etc), pack your lunch, and plan what you’ll do for dinner.

Hurdle #2: I’m suffering from a case of the "Portion Distortion".
Helpers

Order smaller-sized or lunch-sized portions when eating out.

Know serving sizes and be accurate in tracking food choices.

Ask the server to box up half of your entrée before it arrives.

If you are thinking about going for seconds, wait at least 20 minutes to decide if you are truly still hungry.

Avoid buffets and all-you-can-eat dining options.

Educate yourself! When you learn what proper portions really look like, you won’t have trouble knowing when to stop.


Hurdle #3: I’m an emotional eater. Helpers:

Plan ahead and keep busy during downtime to avoid eating out of boredom.

Drink plenty of water throughout the day.

You might actually be thirsty instead of hungry.

Don’t keep sweets and junk food on hand at home.

Give yourself occasional food rewards, and build them into your plan.

Decide ahead of time, and portion out how much you will have.

When you’re about to eat, ask yourself if you are actually hungry, or if you’re upset, sad, lonely, or bored.

If your emotions are driving you to eat, find a healthy way to deal with them: write in your journal, allow yourself to cry, call up a friend, go on a short walk, or read a book.

Hurdle #4: I don’t know what to do when I eat out. Helpers:

Share an entrée or dessert with someone.

Order dishes with lots of veggies.

Drink water while you are waiting for your meal.

Enjoy a healthy snack before you go out so that you aren’t too hungry.

When eating out, decide what healthy option you are going to order before you look at the menu.

Don’t be afraid to make substitutions and special requests.

Ask for dressing on the side, tell the waiter you'll pass on the bread basket, and ask for your veggies to be steamed instead of fried.

Don’t let the restaurants win—you’re in control of your diet.

Hurdle #5: I don’t know what to do at family gatherings, holidays, or on vacation. Helpers:

Eat on a regular schedule.

Don’t skip a meal in order to "save room" for the next meal.

Plan ahead for exercise.

Find out if the hotel has a fitness center or if there are any parks or recreation centers nearby.

If not, bring your own travel-friendly equipment, like a jump rope or resistance band.

Enjoy the company and activities more than the food.

Plan physical fitness activities for the group.

Vacation can make sticking to your diet and exercise plans that much harder!
But if you’re armed and ready, you can take on vacation and come out a winner.

Hurdle #6: I don’t eat breakfast. Helpers:

Prepare a large batch of healthy options (fruit salad, whole grain pancake batter) at the beginning of the week and use it throughout the week.

If you aren’t hungry first thing in the morning, pack a healthy snack and eat it around 9 a.m.

Shop for quick, healthy foods once a week.

Eat a piece of fresh fruit every morning.

[Muffie's Mom]

Defend Yourself Against Diet Saboteurs! Are Your Friends and Family Making You Fat?

There’s one in every crowd— at the office, in your church group, among your closest friends and family. Sometimes they mean well, sometimes they seem a tad malicious, often they have no idea how they’re sabotaging you. But every time you take a step forward to gain dominion over food, they’re at your elbow-- offering you a brownie, some chips, an extra heaping helping of pasta.

Either they bring in high cal food and offer it around, or they actually tell me it doesn't matter if I eat high cal stuff, and try to persuade me to do it.

What’s going on? Why does it seem that people close to you go out of their way to sabotage you?

Experts sum it up in one word—Change. Getting fit through diet and exercise creates big changes in your life—changes you welcome.

But if your friends and family aren't in the same mode of change, they can be oblivious, jealous, and uncomfortable with your changes. Perhaps:

They feel guilty.

You're losing weight and getting in shape. They're not.

Tempting you to "fall off the fitness wagon" means you’re "normal" again, and they can feel good about the status quo.

They don’t understand. They’ve never had a weight problem and just don’t realize how hard you’ve worked to get where you are.

They think it’s "silly" for you to worry about what you eat.

They miss the old you. That is, the cookies you brought to work, the after-work "happy hours" spent in the company of high-fat potato skins, the luscious desserts you used to indulge in.

Maybe you’re spending more time in the gym and have less free time for them.

Maybe they’re afraid to lose you.

Don’t overreact, but don’t give up either!

Try these strategies to vanquish your perennial food foes:

Don’t assume the worst.

Unless sabotage is blatantly deliberate, give saboteurs the benefit of the doubt when it comes to their motives.

If your mother serves you lasagna—your favorite-- perhaps it’s because she equates food with love, not that she wants you fat.

At any rate, it doesn’t pay to get defensive.

Just say no.

You wouldn’t expect to have a drink forced on you if you were a recovering alcoholic, and you shouldn’t have to submit to having fattening food foisted on you.

Tell the food pusher, "No, thanks," and leave it at that.

You don't owe an explanation.

Nor do you need to feel guilty if you choose to avoid someone who’s not helpful to your cause.

Take it and leave it.

Granted, the thought of wasted food is hard for many of us.

You don’t have to be a member of the clean plate club.

Remember, there are times when discretion is the better part of valor.

Look for patterns.

Be on the lookout for situations that trigger your diet downfalls, perhaps with a food journal.

It may help you recognize people and events that do you in, allowing you to develop strategies to deal with them.

If you know, for example, that there are likely to be donuts by the office coffeemaker, it’ll be much easier to resist them if you have your own healthy but satisfying snack.

Set up your own support system.

If you can recruit friends and family to your cause, you may be able to create a valuable support system.

Numerous studies show that when your social network supports you, you reap positive results.

If that’s not feasible, take a different approach: join a weight-loss group, or avoid friends (at least temporarily) who are a negative influence, maybe even make new friends who share your goals.

You’ll get stronger with time, and be able to handle the not-so-supportive folks.

Ask for help.

Keep in mind that your weight-loss needs are unique.

Don’t expect loved ones to exercise telepathy to know what your needs are.

Tell them!

Be fair and reasonable, especially with those who share your home.

They may be willing to make compromises, at least for shorter periods of time, about what foods are kept and cooked in the house.

Be a grownup.

Remember that what you put in your mouth is your responsibility.

While others may tempt you, ultimately you’re in charge of your own life. Look at difficult situations as opportunities to flex your newfound control muscles-- and reinforce the idea that you’re not adopting a healthier lifestyle for someone else, but for you.

[Muffie's Mom]

Dealing with Boredom in Your Diet - Everything Needs a Little Shake-Up

You start a new diet. You see some fantastic results pretty quickly. The struggle, of course, is then maintaining this weight loss.

Changing eating patterns for a short period is different than sustaining them.

This is the area people seem to have the most problems with.

Once frustration and boredom sets in, once dieters have reached that plateau, it becomes so easy to just give up in disappointment.

Dig Down Deep

When you are in a rut, don’t give up! That’s the worst thing you can do.

Boredom might be leading you back towards your old habits, but fight back!

What’s vital to overcoming this sense of apathy is to set goals.

Not just in the beginning of your diet, but throughout it.

Goals should be specific, yet flexible.

They should allow for some minor setbacks, and yet encourage you to keep moving forward.

As an example, say your goal is to lose 50 pounds. Great!

But how are you going to get there?

Is it by eating a specific amount of calories?

Perhaps by eating enough servings of fruits and vegetables?

Are you going to try to work out a few times a week?

Be accommodating to yourself.

Realize that you are not perfect and you might splurge on something tasty every now and again.

Don’t view this as diet failure.

Keep it Fresh

One of the biggest things that can be seen as contributing to diet boredom is a regimen that is so specific; it eliminates certain things from your diet, such as a low carbohydrate diet.

These diets are not inherently bad, but it limits the variety of food options.

So do your best to keep it fresh.

When struggles of tediousness come, counterattack!

Change the types of food you eat.

Don’t have the same dinners every week.

Try new things out.

It might take a little extra effort in the kitchen, but creativity in the kitchen can be fun.

One way to do this is to splurge on a new healthy cookbook.

Try out a new recipe once a week.

Also, get your family involved in healthy cooking.

Perhaps each family member can have a night of the week, not only to help cook, but to help pick out a recipe.

You can also do a healthy recipe exchange with friends.

Above all else, a diet is nothing without combining other aspects of healthy living.

Drink plenty of water, as always.

This will keep you from munching throughout the day.

Also, eat around 5-6 times a day, but in smaller portions.

Finally, concentrate on fitness aspects as well.

You won’t lose weight effectively if you do nothing to train your body.

So, with your diet, you’ll be able to build some great healthy habits, but this can lead to plateaus.

Add some spice to your diet and you’ll continue seeing success.

[Muffie's Mom]

Danger Drinks and Healthy Alternatives - Healthy Eating Goes Beyond the Food You Eat

Trying to lose weight can be a struggle. Three healthy meals, healthy snacks and that’s all it takes, right? Maybe not. It’s very important to concentrate on what meals are made of.

But are you sabotaging your diet by drinking unhealthy things? Changing some of the liquid habits in your diet alone holds potential benefits to your health. Below are some "danger" drinks, with healthier alternatives.

DANGER:

Soda: Sometimes our bodies crave sugar, and all too often we answer the call by guzzling soda instead of choosing a healthier alternative.

Sugar is one of the main reasons soda is unhealthy, especially if you are trying to lose weight.

It’s filled with empty calories.

On average, a 12-ounce serving contains more than 110 calories and around 8-10 teaspoons of sugar!

Another problem is its caffeine content, which acts as a diuretic, serving to dehydrate the body.

[U]TRY:[/U]

Tomato Juice (V8):

It’s jam-packed with vitamins and minerals and tastes great.

A good source of vitamins A, C and E, it also has a good amount of both calcium and potassium.

Made of 100 percent vegetable juice, it starts with tomatoes, which are known for their antioxidant powers.

For those concerned about their salt intake, it comes in a low-sodium version as well.
If you’re looking for a little jumpstart to your day, its spicy kick is sure to provide it.

For those of you who struggle to eat the recommended number of veggies, this is an easy way to consume one serving.

DANGER:

Coffee:

Sure, a small coffee only has about 10 calories, but that’s before adding any sugar or milk.

And if you drink it black?

You are still putting some unhealthy substances into your body.

Many people drink coffee for its caffeine, which in fact robs your body of hydration and makes it difficult to absorb vitamins.

Caffeine affects bone health and hinders calcium intake.

Plus, it’s addictive.

If you absolutely must drink a cup to get yourself started for the day, combat this by also drinking an extra glass of water. Your body will thank you.

TRY:

Green Tea:

A great way to start the day instead of coffee, or even black tea, with greater nutritional benefits.

Full of antioxidants, green tea actually helps to fight against heart disease and high cholesterol.

It also helps to boost the immune system.

Unlike coffee, green tea is not a diuretic and will not leave you dehydrated.

Yes, it’s lower in caffeine, but served hot it still provides an awakening feeling. With a little honey added, it’s a slightly sweet drink that soothes you.

DANGER:

Alcohol:

Everyone knows about the beer belly, but did you realize mixed drinks are loaded with calories and can hurt your diet plans?

A Long Island Iced Tea can be just as harmful as a glass of beer.

Aside from damaging the liver, alcohol causes dehydration.

That is part of the reason why, after a night out on the town, your body is aching the next morning; your muscles are craving water to rehydrate themselves.

Alcohol also inhibits the absorption of nutrients. Lastly, alcohol interferes with the metabolism of fat, making it the dieter’s enemy.

TRY:

Smoothies:

Fruit smoothies, are packed with all kinds of nutritional goodies when made correctly.

No need for ice cream and its sugar; frozen fruit provides a healthy and very sweet taste to your drink.

Throw in fresh seasonal fruit and try out different flavors of yogurt to customize your favorite smoothie.

They smell sweet, like a fresh-picked flower, and make you want to sit and relax after a hard day’s work.

DANGER:

Whole milk:

Milk can be great for you, packed with all kinds of nutrients, helping to build strong bones.

Whole milk (also called vitamin D) however is quite fattening.

Before downing your 3 glasses a day, stop a minute to consider what kind you are ingesting.

TRY:

Skim milk:

This also is full of vitamin D, and of course calcium and protein.

The big difference is its lower fat content.

We all know that milk builds up strong bones and this is the case no matter what form you drink.

Losing a bit of taste is the tradeoff.

Ways to combat this are adding them to other foods, or cereal.

AND THE WINNER EVERY TIME:

Water:

This is the drink of champion dieters.

It helps our bodies survive, by controlling body temperature and flushing out toxins.

The more hydrated your body is, the more effectively your metabolism will be able to function.

If you’re looking to lose weight and get into shape, fill up your glass with some good old H20.

[Muffie's Mom]

Is Your Job Making You Fat? Avoid Packing on Pounds Behind Your Desk

Even if you love your job, it may be killing you.

Australian researchers found that men sitting at their desks more than six hours a day are nearly twice as likely to be overweight than those who sit for less than 45 minutes a day. While women fared slightly better—spending on average 20 more minutes on their feet at the office than men—researchers conclude that a sedentary job is a major health concern for both genders.

And it’s no secret that sedentary jobs (and lifestyles) have contributed dramatically to the accelerating obesity rate of the past 20 years. Put emphasis on the word ‘dramatically’—a study conducted by the University of Chicago in 2001 found that a worker in a sedentary career may end up with a Body Mass Index 3.3 units higher than someone in a highly active job. If you’re 5'5" this can mean an increase in weight from 140 pounds to 155 pounds!

Now that you’ve heard the bad news, let’s turn to the good news…

You CAN love your less-than-active job and be fit. Here’s how:

Be sure to eat. It’s easy to slog through a day of meetings, e-mails, and phone calls to discover at 4 p.m. that you haven’t eaten since breakfast.

But, your body needs energy to get you through the day.

Make it a priority to have a healthy and tasty meal—along with 1-2 healthy snacks.

It is not a sin to opt for such shortcuts as microwave meals, as long as you read labels to avoid items with excess calories and sodium.

Compensate, compensate.

Get physical to compensate for your sedentary workday.

Join a gym, take an early morning run, or find time for fitness fun with your family.

Buy one or two pieces of home exercise equipment that will allow you to exercise no matter what the weather.

Rework your network.

Chances are, your friends and co-workers need help with their love handles just as much as you do.

So, try some new activities that don’t revolve around food.

Organize a bi-weekly volleyball game, walk during lunch, or play a quick round of mini-golf after work.

Bring your buddies on board.

While you’re coaxing co-workers to modify those after-work habits, see if you can’t involve them in a friendly get-fit challenge during work hours.

By sharing healthy potluck lunches, exchanging recipes, and providing moral support, you’ll find that getting in shape can be a team-building triumph.

(You might even check with Human Resources or management to see if you can involve them in a fun or meaningful way—since healthy employees save $$$.)

Don’t eat due to boredom.

Blacklist the office vending machine by stashing strategic healthy snacks (apples and almond butter, low-cal energy bars, nuts, or hummus and pita bread) that will give you a lift without adding to your waistline.

If you know that occasionally you’ll fall—and most of us do—pick out ahead of time the items you can live with so that your dip doesn’t become a dive.

Keep water at your desk; it’ll give your hands something to do when you’re stressed and will divert you from eating when you’re not really hungry.

Vary your routine.

We all have them— those daily social rituals, like heading upstairs to the cafeteria for a mid-morning latte and muffin.

You can still have those items…but make it sometimes, not all times.

If you want to change your life in big ways, try some small changes, like substituting a yogurt and black coffee with skim milk half the time.

You’ll save about 470 calories (660 vs. 160)! (And you’re taking the stairs up to the cafeteria, right?)

Lose the technology.

Modern advances are great, but do you control them or do they control you?

As much as possible, take advantage of opportunities throughout the day to get up and move!

Deliver that memo in person, sit on a stability ball at your desk to improve your posture, park at the far end of the parking lot for a brisk walk to your building.

You’ll be surprised how quickly minor changes can improve your energy level and help you get fit.

Choose wisely.

Whether you normally go out for lunch or eat in the cafeteria, try to make your meal choices conscious ones.

Learn how to eat out wisely, and remember how much better you feel come mid-afternoon when you eat healthy.

If you find that your cafeteria or workplace doesn't offer healthy choices, check with the person who’s in charge of food service—you may be the person who tips the balance to get better options!

One in five Americans is obese; three in five are either overweight or obese.

But sitting at a desk doesn’t have to mean you’ll be just another statistic!

Incorporating these simple strategies into your workday will bring you one step closer to being a healthier, more energetic you.

[Muffie's Mom]

Basic Motivation for a Healthy Diet - Learn to Avoid Actions with 'Consequences'

Our bodies are very similar to our parents, teachers, bosses and coaches. They demand we make responsible choices and work hard to be successful.

They expect us to wake up on time, show up when we’re suppose to and hand things in when they’re due.

Our bodies are just as demanding.

Our bodies expect us to eat balanced meals containing complex carbohydrates, protein, fruit and vegetables, healthy fat, and goodies every now and then.

They also thrive on smaller meals throughout the day, the proper amount of calories for our body size and activity, and all the little things such as not eating at all hours of the night, not skipping meals and not loading our bodies with innutritious meals.

There are always consequences to your actions.

Your mom yells at you when you don’t wake up on time.

Your boss threatens to fire you if you don’t hand in the next assignment on time.

Your body does the same thing through extra weight, decreased energy and low self-esteem – all results of irresponsible choices in our nutrition habits.

We are successful in so many other areas of our life – career, parenting, education, relationships and hobbies, but when it comes to eating healthy we are about as successful as that 12th grader who did whatever they wanted in high school.

You know, the one who realized way too late you can’t have instant gratification all your life if you want to be successful.

After realizing this they hoped to turn things around the last couple months after spending their entire high school career making irresponsible choices.

How many times have we tried a fad diet or insisted we were going to eat healthy for a few weeks in hopes of changing all of our bad habits over the years.

It doesn’t work that way in life and it doesn’t work that way with our bodies if we want to be successful.

Why don’t we go to the casino’s more, sleep in until noon, not do laundry, stay up late at night… because there are consequences.

Why do we eat 2,000 calories in one sitting, skip breakfast, eat junk food all day long and neglect the nutrients our bodies crave?

Demand more of yourself when it comes to nutrition.

Our parents, teachers, bosses and coaches demand more and hold us accountable.

Do the same for yourself.

Be tolerant and understanding of your imperfections, but don’t justify and forgive yourself every chance you get.

The most important consequences of our lives are staring us in the face – our healthy or unhealthy bodies!

Be creative when it comes to nutrition.

If you eat chocolate every day, set a goal to eat it only 6 times a week.

Slowly work your way down to a more manageable means.

Along the way, set up systems that will help you achieve your goal.

For example, the day you don’t eat chocolate, you’re probably going to have cravings.

When you do, find something that helps you overcome those cravings.

Maybe drink a fruit smoothie to combat the sugar craving or sit down and write out all the reasons why you want to stop eating chocolate.

Find a way to help you build positive habits.

Make it fun!

Get together with friends and family and figure out ways to help each other.

We do this at work, school or for a social club, why shouldn’t we do it for our No. 1 priority – ourselves!