Yearly Archives: 2008

The First Step to A Successful Weight-Loss Resolution

 

As New Year approaches, one thing is on everybody’s mind:  Resolutions.  And losing weight always seems to be at the top of the list. And that’s okay. It’s always good to want to improve.  

Isn’t that what resolutions are all about?  Improving your life in some way that makes it better, happier and more satisfying?  No matter who you are, what you do, where you live, and what you believe, we’re all constantly evolving.  Evolving into our own selves and creating a life of fulfillment. 

But all too often, by February or March, many people have given up and gone back to their old ways.  Soon, any weight they lost comes right back.  The result is feelings of guilt and incompetence as they conclude they are simply not disciplined enough or don’t have the willpower to follow through.

But it doesn’t take discipline or willpower.  Improving your life doesn’t have to be difficult. 

So what’s going on?  Why can’t many people lose weight and keep it off in the long run?  

A main reason is due to one’s mindset.  Losing weight is more than just knowing “what to eat.”    We know more today than ever about what we should be eating for a healthy diet.  So it’s not about lack of information.  We KNOW we should be eating more fruits, vegetables and whole grains.  But we just don’t do it.

Instead, we keep looking for that magic answer.  The one that will solve our weight concerns and make them go away.  All the endless diet plans, so-called super foods, diets pills, meal-replacement drinks, and other weight-loss tricks don’t work.  There are more diets out there than ever before — but we keep gaining weight.  

These approaches are simply attempts to deal with the effect, without changing the cause.

To be successful you must change the cause.  The cause that needs dealing with is not overeating, it’s a bit below that.  You need to ask yourself — what causes you to overeat or not take better care of yourself?

Once you understand the cause, then you can deal with the weight.

With this approach you need to change your mindset.  If you only diet because you want to stop being overweight, lose weight, and deny yourself food you really want to eat, you are trying to create deprivation, guilt, and unhappiness.  

How often and for how long will you continue to do something that causes you to be unhappy?

Instead, decide to start being MORE healthy, BEGIN to create better physical activity with your body, and ALLOW yourself the pleasure of feeling lighter, healthier and happier than ever before — and you will succeed.

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Written December 31st, 2008 by
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How to Indulge, Without the Bulge, Over the Holidays

 

As someone whose job it is to help people lose weight (and keep it off), you might be surprised to hear that, yes, I do indulge a bit during the holidays. 

Hot chocolate?  Pass me a cup.  Gingerbread?  Mmm, mmm, serve me some.  Christmas cookies?  Absolutely!
 
And I don’t gain weight.  “Impossible,” you say.  No, not at all.
 
Now that doesn’t mean I forgo eating my veggies and other healthy foods during the holidays. It just means I relax a bit don’t try to be so vigilant by following a strict regimen.  And you should do the same. 

My philosophy is that there’s no reason not to indulge a bit in something you (or your family) enjoy during the December holidays, provided you:   1) eat with pleasure  2)  do it in moderation and  3) get some exercise.

Okay, I know.  Easier said than done, right?  That’s what I hear all of the time.  Everyone is afraid they can’t indulge as they fear they’ll lose control and eat everything in sight!  But there’s NO need to fear.  Follow my advice and you’ll learn that you can have your cake…and eat it too!

Eat With Pleasure.   Be in the moment, truly enjoy the food and take real pleasure when eating it. Studies have shown that one gets more out of a meal, not just emotionally, but also physiologically, when the food is a pleasure to eat. 
 
In other words, when you eat with pleasure, your body absorbs more nutrients from the foods than if you ate the exact same foods but without much enjoyment.  So whether you’re eating a piece of fruit or a piece of chocolate, eat it with pleasure! 

Moderation.  I know this a tough one for many.  You think that once you start, you won’t be able to stop.  The reason you often can’t stop is that you think of the food as “forbidden” and something that you shouldn’t be eating.  By understanding that it’s okay to eat the indulgent food, you’ll relax more and that “I must eat it all now” attitude will subside. 

You see, we’re genetically programmed to eat in a feast-or-famine world.  It did us good when we were hunters and gatherers, as we didn’t always know when the next meal or piece of food was going to be around.  But we live in a drastically different world today.

So just telling yourself that you can have that piece of pie anytime, the desire to devour the whole thing subsides.  Really, it does.  Once you get rid of the feast or famine mindset your body will crave it less. 
 
 
Get some exercise.   We all tell ourselves we’ll exercise, and then don’t do it during our busy holiday schedule.   The best way is to plan exercise into your routine, and set a minimum time that you’ll exercise per week.  But make it something that is achievable.  And then use positive reinforcement.
 
For example, I’m busy this month but I still make a schedule for exercise, but I make it a lighter one…and I stick to it!
 
If I usually exercise Monday, Wednesday and Friday, then for the few busy weeks of December I say I’ll exercise Tuesdays & Thursdays.  It’s only two days, and THAT I can do!  It’s not overwhelming, but it still gives me some exercise.  Hey, some is better than none! 
 
Then after achieving it, I pat myself on the back  instead of criticizing myself for not getting enough.
 
What often happens is that I’m much more motivated to exercise the next time.  Having felt good for achieving something, I want to achieve it again.  It’s the role of positive reinforcement.

No matter what time of the year, there is an easy way to keep your weight under control — without an ounce of deprivation.  You can indulge, but just do it with pleasure, in moderation, and be sure to get some exercise. 
 
Once you put your mind to it, you may be surprised by just how easy it is.
 
How do YOU indulge without the bulge?  What works for YOU?
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Written December 18th, 2008 by
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The REAL Reason Oprah Has Gained Weight — Again!

Oprah’s Battle With Weight Gain – and her Missing Link for Permanent Weight Loss 

It’s hitting the airwaves and news media like a tidal wave.  The news about Oprah and her constant struggle with her weight.

Once a trim, healthy-for-her-body weight of 160 pounds, Oprah has now reached the dreaded 200 pound mark, a number she (nor many of us) does not want to see on the bathroom scale. 

In the latest issue of O Magazine (January 2009) Oprah opens up about why she feels she regained the weight, what she’s learned, and how she plans to change.  The article is candid, open, honest.  She puts it all out there.  There’s no excuses, whining, or blaming of anything, or anyone other than herself, for her actions (or lack thereof).  Kudos to Oprah for being real, being open, and taking responsibility for her body, her life, and how to go about moving forward.

In her article, Oprah says:

“My goal isn’t to be thin. My goal is for my body to be the weight it can hold—to be strong and healthy and fit, to be itself.”

That’s an awesome goal.  And a goal we all should be reaching for.  But there’s something missing.  Something that Oprah is not getting.  The key — the missing link — that holds the answer.   The key to help ALL OF US reach our goals and solve our own weight challenges. 

But before I get to that, I need to address some other questions that are on everybody’s minds, and the ones Oprah tries to answer in her candid article: 

Why?  Why did Oprah REALLY put on the weight?  How did she let this happen?

Really — Oprah, of all people.  I mean, this is a woman who has it all.  With all of the experts and medical doctors she is friends with and has on her show, she knows what to do – heck, we all know what to do, it’s not rocket science:  eat healthier, eat less and move more.  

But why didn’t she (and don’t we all) just do it?  

I mean Oprah has it all:   money, fame, friends, and a hugely successful career (to put it mildly).  

Really.  What DOESN’T Oprah have?  

She is one of the lucky few who have access to (and the money to pay for) the top people in the health, wellness, nutrition and fitness fields.  She has access to personal tainers, chefs, expensive gyms (and probably a home-gym too, I’m sure).  She has all of the tools to make weight-loss and weight-management possible AND easy!  

I mean, really.  She doesn’t come home from a long day of work and have to worry about chopping, preparing and cooking dinner.  

So what is it? 

If one of the richest, most famous, and successful women in the world who has overcome the odds in many areas of her life — if SHE can’t lose weight AND keep it off, then how the heck can YOU? 

If Oprah keeps falling off the wagon, then how on earth are YOU going to stay on track??

Well, I’ve got the answer for you.  

Oprah touches on it and talks about areas it touches in her article, but she’s missing the big point.  She talks about many reasons, all of them true. 

Oprah talks about her thyroid problem.  But says she has that under control and knows that is NOT the reason why she regained the weight, nor does she use it as an excuse.  (Hey, she’s lucky enough to be treated by the best doctors money can buy).

She then talks about a list of reasons why:  she has a food addiction, she uses food for comfort, she is craving love, and she needs to put herself and her health on her to-do list as a priority.  

These issues are all true.  But there’s still a missing link.  And it’s NOT about only eating the right foods.  

It’s not about eating steamed broccoli and chicken the rest of her life.  It’s not about how much to eat, portion control, or how many calories, fat grams or carbs she eats.  It’s not about being too busy, stressed, and tired to cook or eat right.  It’s not about having enough willpower. 

It all boils down to ONE thing, and the one thing Oprah does not have or is really broken: 

her relationship with food.   THAT, my friends, is the foolproof formula Oprah (and all of us) are seeking.

It’s her broken relationship with food that…

  • is making everything else out of whack that she can’t get control of her weight
  • makes her put herself last, and the food first  
  • made Oprah feel she didn’t want to photographed head-to-toe all last year for the cover of O Magazine
  • made her hit rock bottom — and not want to be onstage with Tina Turner and Cher (both older, but who looked better, felt better, and had more energy than she did)
  • got her on the wagon in the first place, then off it again

Only when she has a positive relationship with food — and only then — will she stop using food as a drug, stop using food for comfort, to soothe, or to ease stress.  Only then, will she stop craving love and stop reaching for food instead.  Only then, will she stop and ask herself if, and why, she’s really hungry.  

She needs to change her relationship with food. 

Do that, my friends, and you will you have found the foolproof formula for permanent weight loss and be truly happy, healthy, and be whole — right now, in 2009, and in every new year.

And let me know YOUR thoughts…

P.S.  Call me Oprah — or anyone who has gone off the wagon — I can help.  Really, I can. 

 

 

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Written December 10th, 2008 by
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Holiday Eating — Without Weight Gain!

 

Are you one of those people that enjoy the holidays, but dread the inevitable weight gain that goes along with it? 

Do you want to attend the holiday parties and social events, but fear you’ll lose control once you see the dessert table?

With the constant temptations of calorie-laden food, it can be a challenge to get through the holiday season without putting on a few extra pounds.

So how to get through this “Season of Eating” without weight gain? 

Here are some of my favorite and helpful tips:

1)  Make every bite count.  When you arrive at a party survey the table and decide which foods you love the most, or special foods you only get during the holidays.  Whether its pecan pie, creamy fudge, or another tasty treat that’s your favorite — have some of that and remind yourself you can have the other foods at a later time. 

Remember, too much self-denial stirs up cravings that get stronger and lead you to overeat or binge later on.

2)  Be realistic.  Don’t expect yourself to make calorie controlled, anti-oxidant, fiber-rich choices at every holiday gathering.  It’s completely normal to eat some rich or indulgent foods.  Don’t go to an event or party thinking you’ll stay away from those foods and only eat the healthy stuff.  Don’t fool yourself…be realistic.  You’re only human after all!

3)  Eat regular meals, especially breakfast.  It’s important to eat breakfast year-round, but even more vital this time of year.  Too many people will skip breakfast in order to save calories later in the day.  It always backfires.  Always.  You’ll only end up eating more later in the day, and then feel guilty afterwards.  Besides, breakfast is a good way to start off the day in a healthy, positive attitude!

4)  Just move on.  Picture this:  you’re at a holiday party.  One minute you’re sitting next to a bowl of potato chips and the next minute the bowl is empty.  You don’t know where the chips went, but your fingers are greasy…. 

Move yourself away from the food or buffet table.  Once you’ve filled your plate and eaten your food, just walk away.  That’s right, walk away.  It’s just too darn tempting (and easy) to mindlessly nibble on what’s next to you.  So just move on. 

5)  Remember that beverages have calories too.  I know, it’s tough to think that glass of wine, eggnog or punch is not “calorie-free.”    On top of that, alcohol has that magical power of making us forget that FOOD has calories too, as too much alcohol can lead us to overeat!

6)  Arrive at a holiday party HUNGRY.  That’s right, hungry.  Ignore the old diet advice to “eat beforehand so you won’t arrive hungry.”   You want to be hungry so you can enjoy some of your favorite foods.  Just don’t arrive famished.  There’s a difference.  You don’t want to arrive so hungry that you eat everything in sight. 

If I find I’m getting really hungry before a party, I’ll have a very small snack.  Just enough so I don’t arrive famished, but not too much so I still have an appetite to enjoy the wonderful foods when I arrive!

7)  Eat plenty of fruits and vegetables.  Okay.  I know.  I get it.  You KNOW you need to eat more fruits and veggies.   But this time of year fruits and veggies seem to just get overlooked or forgotten about.  Even I have to remind myself to eat more of them this time of year.  Especially when I’m feeling tired or blue.  I’m either not getting enough fruits & veggies, or I’m not getting enough sleep (or both).  Which leads me to….  

8)  Get your sleep.  Really.  I know it can be hard with the long hours at work, the extra socializing, and late-night business affairs.  But getting enough sleep is crucially important this time of year.  Did you know that people who sleep more are, on average, slimmer than those who get less shut-eye?  Yup.  And anyone who knows me can tell you I get 8 hours of sleep a night.  And if I don’t, I’m more tempted to reach for the high fat & high calorie foods.   So I’m careful to get enough shut-eye.

So get out your festive clothing and head to a holiday party.  Don’t stay home in fear of facing the food.  Instead, get out, have fun, and remember the tips I just gave you.  You just may find you had more fun than you thought you would! 

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Written December 8th, 2008 by
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Stop Worrying About Food…and Lose Weight

 

 
Can you imagine a life without the chains of dieting and constantly trying to control your weight? A life without rules, restrictions, and being told to eat the right foods?

Image just how wonderful it would feel to wake up every morning without having to face the scale, without having to count calories, without having to eat foods you don’t like that leave you unsatisfied.

Imagine….

  • being able to wear clothes you love and feel good in
  • thinking of food only when you’re hungry
  • finding real pleasure in eating 
  • eating your favorite foods without constantly counting calories or fat grams… and 
  • not feeling guilty – ever again!

Think of how liberating it would be to feel truly nourished.  Of being able to eat and stop when you’re full — and KNOWING when you’re full.

You CAN eat and not have to settle for the “healthy option” all of the time.  It is possible.

NO gimmicks, fancy foods or expensive items to buy.  NO chanting or repeating mantra’s all day.  NO need to completely turn your lifestyle upside down.

Just simple, easy advice that FITS fits into your lifestyle and leaves you feeling alive and full of energy — and being in control.  

I can show you how.

Discover a whole new way of eating, looking at food, and loving your body.  Learn how to create a healthy relationship with food…and the unwanted pounds will come off — without ever having to worry about putting them on again.  Ever!

Let the Eat Without Guilt principles be your passport to freedom from dieting.

Contact me and I’ll help you taste the freedom — it’s divine!

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Written November 26th, 2008 by
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Enjoy Thanksgiving Without the Guilt

Whether you’re trying to lose – or simply maintain –  weight, this time of year causes a lot of dread and anxiety.  You want to get through the holiday season without putting on extra pounds, without feeling fat, and without the guilt of eating holiday foods.

And then we all have the “shoulder angel” and “shoulder devil” talking to us.  You know, those voices in our heads, the two that constantly fight with each other about what to do.

You’ve probably seen them in cartoons.  On one side of the shoulder is an angel, representing good or “our conscience.”  On the other shoulder is the devil, representing bad or “tempation.”  

It seems these two follow us around, especially during the holidays.  You’ll be at the Thanksgiving table and all the delicious  food is being passed around.  You have those two guys on your shoulder.  The good one says, “Oh no, I can’t give up on my weight-loss efforts and my dream of being slim.  I’ve given up before and can’t do it again this year.”   While the bad one says, “Hey, it’s Thanksgiving for crying out loud.  You’re supposed to gorge yourself, it’s okay.  It’s only one day.”

So who to listen to?  If you eat like you normally do on Thanksgiving, then you’ll feel terrible afterwards, and then feel shame for giving up and not realizing your dream.  But if you diet and watch what you eat, then you miss out on all the fun.  

There’s no way to win, right?  Wrong!  

But what to do?  Listen to the shoulder angel or the shoulder devil?? 

Well, the answer is…both!

You see, Thanksgiving is about enjoyment.  Enjoying spending time with family, while being thankful for all that you have.  But at the same time, you have to understand the difference between enjoyment and gluttony.  It’s about having balance.

Here are some things to think about which can help you find that balance:

Get Rid of the Pressure

There’s already so much pressure on the holidays, there’s no need to add more to it by restricting yourself. Many experts will tell you to eat low-fat versions of your favorite foods, or only eat when you’re hungry, or even “wear tight-fitting clothes” so you’re less tempted to overeat!   Personally I disagree with these.  Besides, easier said than done, right!

In my opinion, this isn’t the time to be eating low-fat foods.  Thanksgiving is a day for enjoyment — to enjoy the food and being in the company of family and friends. 

What’s more important to you on Thanksgiving?  Eating a low-fat food, or spending time with family or catching up with friends?  Let these be your focus for the day and not the pressure of the food.

Take Pleasure

Thanksgiving is one of those days when you should allow yourself to be fulfilled and enjoy the foods.  

Take off the chains of dieting.  Don’t restrict yourself from eating your favorite foods. Thanksgiving is supposed to be pleasurable.  

If Aunt Suzie makes your favorite pecan pie, then go ahead and have some.  But enjoy it — really enjoy it.  Take the time to savor it.  Your aunt probably put a lot of time and effort into making the pie, so honor the food and enjoy it mindfully. 

Realize it’s Okay to Overeat

Don’t worry if you overeat a little.  It’s okay.  No one is perfect and it’s quite normal to eat a bit more than you normally do. The weight will come off later when you go back to eating more healthy.

At the same time, if you miss out on some of the food, that’s fine too.  You don’t have to eat ALL of your favorite foods, just eat some.  There will always be another occasion to eat those other foods.  We live in a world of abundance and it’s not like you won’t see that food again.

As always, it’s up to you what and how you eat.  If you really want to overindulge, that’s okay.  If you want to be careful and not eat too much, that’s fine too.  Just don’t feel guilty afterwards. 

Thanksgiving is one of those days when you should allow yourself to indulge a little and enjoy the foods. It’s supposed to be pleasurable, you just need to take away the “pressure” of doing everything right.  

So relax…. and enjoy!

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Written November 24th, 2008 by
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Mediterranean Diet – The Healthiest on the Planet?

 

Many years ago I was invited to spend some time in Italy.  After a tiring but adventurous morning of walking and exploring the island of Capri, my friend and I were hungry and ready for a good lunch.  But we didn’t want to eat at a typical tourist restaurant. 

We wanted an authentic meal and experience.

After what seemed like an hour of searching, we stumbled upon a restaurant nestled on the edge of the island overlooking the Mediterranean — the perfect place!   We sat outdoors on the veranda shaded by the trees, grape vines, and had a light breeze from the water. 

It felt like we could literally reach out and touch the sea.

We had a lunch of grilled peppers, melon and prosciutto, fresh pasta, fish, crusty bread, and in true Mediterranean fashion — had a carafe of the house red wine.  We had 2 hours of leisurely eating, drinking, relaxing and the occasional chat with the restaurant owners.

That day, I experienced what the Mediterranean diet & lifestyle is all about:  plenty of exercise, delicious food in reasonable portions, eating at a relaxed pace, and taking pleasure in the meal.  I felt wonderful!

Earlier this week I attended the 15th Annual Mediterranean Diet Conference, where I heard about the latest and up-to-date scientific evidence about the Mediterranean diet from some of the world’s most renown experts in nutrition. 

I heard all the latest statistics from research showing that the Mediterranean Diet is good for you.

I heard why we should be eating certain foods, and not others.

But at the conference I was surrounded mostly by nutritionists and dietitians.  Nothing against them and they do good work — but they have been taught to base their knowledge solely on science.  They tell people how many fat grams, carbohydrates, ounces of meat, sugar, diary, etc. that everyone needs.  The basically follow the USDA Pyramid and the concept that everyone should follow the same “rules.”

I’m not a proponent of diets, and don’t believe we all should be eating the same foods to say healthy and slim. 

I also don’t believe we should always be looking at science to tell us what to eat.  I mean, it was the scientists in the 80’s and 90′s who told us to eat a low-fat diet, which we now know DO NOT WORK. 

 With all that said — the Mediterranean diet is not really a “diet” in the true sense, where one has to follow a very strict regimen.  The traditional diets of the Mediterranean vary from country to country, as the term “Mediterranean” refers to regions in 16 countries, including Italy, France, Spain, Greece, Turkey, Morocco, Tunisia and Israel, and eight other countries.

The main foods of the Mediterranean diet ARE very healthy, and incorporating some of them into your meals can help you eat better and lose weight.  

At the conference, the proponents of the Mediterranean diet did include a NEW component:   the social aspect.

Eating with others and the respect for time at the table. 

This is something that years ago changed that way I looked at food and helped me live a healthier life.

But at the conference, these scientists, nutritionists and dietitians only touched on that subject.  It was simply a very small side-bar.  Everything they talked about was based on the FOOD and SCIENCE, and not our relationship to food, how we view it, the role culture has in it, food preferences, and our conflict between eating for health and eating for pleasure.

From my personal experience living in France, traveling and studying in Italy, in addition to my travels to other parts of the Mediterranean — eating for pleasure  was KEY.  

We need to have an appreciation & love of genuine food and the enjoyment of food with others.  The Mediterraneans (and other cultures) have understood this concept for hundreds of years.

It’s not just the food that makes them healthy…

It’s also their approach to food, their relationship to it, their respect for it, and the belief ALL FOOD is good for you if eaten in moderation.  They don’t stress out at every meal worrying about calories, fat grams, and carbohydrates.  They look at food as something positive — NOT as something that can make them fat or thin.  They take part in what I call “positive eating.”

THAT’S what I experienced in the Mediterranean.  Not counting, weighing, and agonizing over what I was eating.  I learned how to eat without guilt, while having a healthy approach to – and relationship with – food.

THAT’S A KEY ISSUE as to why the Mediterranean people are healthy & slim.  

It’s the food they eat AND their relationship to it.

So for your next meal, in addition to incorporating & eating some of the healthy foods of the Mediterranean — also take a positive approach and enjoy the food (and wine) with others.  Look at it as something you enjoy and not something you agonize over.

You just might get a glimpse into the same wonderful feeling I had eating lunch that day in Capri. 

Okay, you won’t have the Mediterranean Sea in front of you…but you can still find enjoyment, feel a connection with others, and have a better relationship with food.  The more you do this, the more you’ll start to feel better and lose some weight in the process.

That’s what the Mediterraneans understand — it’s Mediterranean living – and not just a Mediterranean diet, that makes them healthy and slim.

What do YOU think?  Do you agree or disagree?  

What have you experienced in your travels as to why people in the Mediterranean (or other cultures) are healthy and slim?

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Written November 20th, 2008 by
Categories: Blog, Europe
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