National Wear Red Day, Women and Heart Disease

Did you know that the #1 killer of American women is heart disease?   It kills more women than any other cancer combined.

Here in the U.S. it’s the cause of one in every three female deaths, and almost one woman every MINUTE dies from the disease.

And it does not discriminate.  It affects women from all age groups, ethnicities, family histories, backgrounds and walks of life.

And it’s a largely preventable disease!

Now I don’t need to tell you I’m a big advocate to healthy eating and living a healthy lifestyle.  And not just to fit into your jeans.  But to BE and LIVE healthy.  And to prevent diseases such as heart disease.

Small, simple choices in your everyday life can transform your health.  And ultimately your life.

Tomorrow, Friday, February 5, 2010 is National Wear Red Day.

By wearing red we can spread the word to our family, friends and community about making the right choices and taking action.  Because every day you DO have the choice to do what’s right — by eating better, getting some exercise, keeping stress low, and not letting your mood control your food.

In honor of National Wear Red Day I’m sharing an important Public Service Announcement (PSA) that my friend, colleague and wellness expert Stacey Shipman created along with her local chapter of the American Heart Association (AHA). It’s about women, heart disease, and the AHA.  (Stacey not only helped create the video, she’s in it too!)

I urge you to take 2 minutes today to watch this very important message, and pass it along to every woman you know.

So join me, Stacey and other women around the world in living healthy EVERY DAY– inside and out.  Because together we can support one another to be the best we can be — and make heart disease something of the past.

I’ll be wearing my RED on Friday, and I hope you will too.

To learn more about Go Red For Women and the American Heart Association (both sites contain FREE information, programs, services and events) visit:

Go Red For Women

American Heart Disease

And to learn more about Stacey Shipman and visit her website click here.

So stand up and speak up about heart disease by wearing red on Friday, Feb 5th and keep YOUR heart healthy.

5 Surprising Reasons You’re Not Losing Weight

Despite doing all of the right things — trading those potato chips for a wholesome snack, cooking and preparing your meals at home, and getting regular exercise — you’re still struggling to shed those last 10 or 20 pounds (or more!).  And it seems you’ve been at it for weeks (months, years!) and you can’t get those darn last pounds off.

Don’t  just assume you can’t reach your goal — you can!  Of course, you do need to make sure your weight-loss goal is a realistic one, but all too often I find that even “healthy” habits can get in the way of the scale moving in the right direction.

Okay, you think I’ve lost it.  You’re thinking, “How can healthy behaviors be getting in my way?”  Well oftentimes just some small adjustments can make big payoffs.  Here are some surprising reasons why you’re not losing the weight and how to switch up your strategy to get that scale moving down a notch:

1)  You’re loading up on whole grains.  You’ve cleared your pantry of snacks made with white flour and replaced them with heart-healthy whole-grain versions.  But many of these snacks can be high in sugar, fat and sodium…not to mention calories.

I recently was at a supermarket where you can sample some of the products, and I saw they had a “healthy, whole-grain, organic” granola bar.  I’m always looking to try something new, so I took a small piece.  Within a few seconds the sugar content was just too overwhelming for me.  I looked at the package — for 1 serving (one bar at 35 grams) it had 13 grams of sugar!  I was thinking, “I’d rather just have a cookie!” and it was a quick reminder why I don’t often eat “packaged” snacks (if I have a cookie, 8o% of the time I bake them myself).   And studies have shown that those who eat the least amount of processed whole-grain foods (like snack foods and crackers) enjoy the biggest weight-control benefits.

So even if that packaged food is “whole grain” or has some other health-claim on it (and beware of those claims….) remember it is still packaged food.   Aim to eat things like brown and wild rice, bulgur, quinoa, spelt and oatmeal instead.  And try to keep the majority of your whole grains as close to “whole” as possible — meaning less processed.  A whole food (ie, real food) is much better for you than anything out of a package.

2)  You allow yourself a “cheat day”…or two.  Being one of my readers, and I’m sure from your own personal experience, you know that denying yourself all treats when trying to lose or maintain weight can set you up for a binge.  So your solution?  For being “good” during the week you allow yourself to splurge on weekends.  Now I’m not against having a cheat day here and there, but for many this feast or famine mentality can backfire.  And too often one cheat day turns into two, then three, and before you know a week (or weekS!) have gone by and you’re right back at where you started.

So if you do have a cheat day — keep it to a DAY.  And don’t use it as a free-pass to go crazy.  Don’t start the day with donuts for breakfast, then McDonald’s for lunch, and a huge pizza for dinner.  Allow yourself some treats or your favorite foods — but keep it to a minimum.  One good strategy is instead of having a cheat day, allow yourself a FEW SMALL treats a few times during the week, rather than waiting until Friday night to splurge.

3)  You make your own meals. Okay, cooking your own meals is one of (if not THE) best strategies for weight-loss, maintaining weight-loss, and overall better health.  But if you’re not mindful, some bad habits in the kitchen can easily translate into extra pounds.  For example:  picking at food while you cook, using a heavy hand with sauces and dressings, taking second (or third) helpings, and nibbling leftovers as you’re clearing the table.  So preparing and cooking your own meals is great, just be aware of some of these little ‘habits’ than can backfire if you’re not careful.

So get out there and cook — but don’t nibble too much and be aware of the “mindless eating” that can go on.

4)  You’ve made and keeping to a routine.  Now having a routine is good.  But often when it comes to our food, even healthy food, we can get STUCK in a routine.  Meaning we’re eating the same things over and over again.  You have a handful of recipes and meals that you prepare week after week.  And even if they’re healthy, you’re body starts to adjust.

So you need to try some new things and shake it up a bit.  And your body needs to get some different nutrients, minerals and vitamins.  So if you always have a banana with your cereal for breakfast, switch it up and and have some fresh berries instead.  Or whip up a fruit smoothie.  Maybe you have a salad with grilled chicken a few times a week for lunch  Make things different (and get some great Omega 3’s) and have a piece of salmon instead.  If your normal veggie with dinner is either broccoli or carrots, try something new like a spinach, kale, swiss chard, squash, zucchini, okra, leeks….the list goes on.  The point is you may need to be eating some different things to introduce to your body, AND to keep your taste buds happy.

5)  You like your exercise program.  It’s BEST to enjoy the exercise you’re getting, but you’ve been doing the same exercise routine for months.  Maybe you walk for 30 minutes 5 days a week.  Walking is great, but at some point you’re going to need to step it up or at least switch it up to see more weight loss.

Replace one day of walking with swimming, tennis, dancing, a fitness class at a local gym, yoga, running, do an exercise video at home….you get the idea.  But you need to challenge your body and to work different muscles.  And just like with your food, it’s a great way to avoid boredom.  Even if you love walking, add in some different exercises from time to time (or for even better results, at least once a week).

At the gym I often find myself doing the same old things:  elliptical or treadmill, some free weights and crunches (for my abs).  But at least every other week I force myself to do something different.   Even if it’s using a weight machine instead of the free weights.  The next day I’ll feel it in muscles in areas of my body I didn’t know existed!  Or I’ll take a stretching or yoga class.  Just something to keep my body (and mind) challenged and working a different area.

So don’t let an exercise routine become too habitual.  Time to time shake things up a bit and try something new.  You just might be surprised how your body reacts (in a positive way!)

So if the scale hasn’t moved for a while, take a look at some areas that could use some tweaking.  Though your body does need time to adjust to any weight loss, it is normal for the scale to not move much during a week or two.  But if it’s been weeks or months — take a closer look at making some small changes even if you’re doing everything “right”.

Some small tweaking could be just what your body needs to move the scale in the right direction.  As that’s what losing weight, and keeping it off, is all about….continually learning, fine tuning, and being open to new things.  Come to think of it, that’s what LIFE is all about.  And making the best of your life is what should be your motivation.  So shake things up!

My Elimination Diet: Update & surprising “diet” results

Back at the end of November (November 30, to be exact), I decided to eliminate wheat from my diet.  Not to lose weight.  Not to fit into my skinny jeans.  And not as a “quick fix” to shed pounds before the Holidays.  Instead, it was to see if wheat was causing, or at least contributing to, the eczema that had been on my face for quite some time.

And after one week of being on the “diet” (no, not THAT kind of diet) I blogged about it. (To read more about my Elimination Diet and why “going on one” can be helpful at times, read my original blog post about it here.)

So though I LOVE wheat (you could say it’s ‘my crack’ as I could easily get addicted to it) I decided to eliminate it from my diet for at least a period of four weeks (but ended up doing it for five).  Then, as elimination diets go, one slowly adds back the food into their diet to see if it really is the “culprit.”

So here’s a lowdown of how it went for me, and what was in my thoughts during the process:

Week One: At first never thought I’d survive (there’s SO MUCH wheat in the American diet, even for someone like me who eats healthy).  First few days were difficult.  You know how you want what you can’t have?  But I knew, at least for a little while, it was only temporary.  But then by the end of the week I was feeling GREAT!  I was sleeping better, less bloated, had more energy, and my often ‘runny nose’ was going away.  Things were really looking up.  And my skin was getting better.

Week Two: Wow, can’t believe how good I feel.  And I’m not missing wheat so much anymore.  Thinking to myself, “why didn’t I do this before?”  Pants started to fit better, and though I did NOT weight myself — I’m guessing I lost a pound or two.  Okay, not much, but I don’t NEED to lose weight, and it wasn’t my goal.  Still sleeping good, got lots of energy, and overall feeling great.

Week Three: Oh my goodness, I miss pasta.  And bread.  And pizza.  And cereal.  And I feel like I’m running out of things to eat.  Energy just okay…..feel like I need to snack (on things like nuts) in order to keep my energy level up.  And missing my breakfast of cereal or whole wheat bread with all-natural peanut butter.  I eat breakfast and 2 hours later I’m hungry!!   Hmmm, what’s going on?  And, my eczema:  though skin looked like it was getting better the first week, is back to normal again. Eczema is still here.  Argh….probably why I feel like I want wheat.  But I keep on the road.

Week Four: (Christmas week)  Cravings (that were in my head in Week Three) are gone.  Don’t really care if I ever have pasta again (okay, who am I kidding??).  But seriously, I know that I can survive on eating a lot less wheat.  And went to Christmas Eve party where there was LOTS of wheat (think pasta, sandwiches on big thick rolls, cookies, more pasta….) I didn’t eat any…..and I was happy with it!  But was still able to eat and enjoy myself at the festivities.  Ditto for Christmas Day.  But my skin hasn’t really improved much.  Eczema is still there.  Same as before.  Runny nose coming back a bit (though less than it was before).

Week Five: (New Year’s week)  Still not seeing improvement in my skin or runny nose.  Though overall I’m feeling good, and my energy level is also pretty good, I’m getting a bit bored.  Yeah, my pants were feeling a bit better but now they’re back to where they were at Week One.  By not eating wheat I’m finding it “easy” to eat too many potatoes, and I even had potato chips at party two weeks ago.  And I’m finding I’m eating these foods (which I normally don’t each much, if at all) because I feel like “I can” and “I’m allowed too, ‘cuz hey, I’m not eating wheat!”  Which is exactly what happens to a lot of first-time vegetarians (but that’s a blog post for another time).

As the New Year rolls around, I decided to slowly let wheat back into my body.  Slowly.  And you know what?  Nothing changed.  Skin didn’t get worse, neither did runny nose.

So here’s my diagnosis (and I’m not a doctor….this is based on my personal and educated knowledge of both food and my body):  it’s not the wheat that is the culprit (or part of the culprit) to my eczema.

So what’s the reason for my increased energy, better sleeping, and what looked like better skin?  And what about my pants fitting slightly better???

Well, that’s simply because by not eating wheat, I WAS eating  TON of vegetables.  On a regular day/week I eat a lot more vegetables than the average American, and I already eat fairly healthy….but I was eating really, really well those first 2 weeks (until I started eating potato chips and other junk to replace the wheat).  I was the “Veggie Queen” and loving it.  And I was eating more fruits than normally this time of year (as it’s not really fruit season here in Boston, if you know what I mean).

So in order to “replace” the wheat, I was eating a lot more vegetables.  And yes, I was eating really healthy things like quinoa (a personal favorite) and lentils (lentils are awesome! I first “discovered” them when I lived in France and a great alternative to animal protein too), and beans.  Oh, and water too.  Don’t ask me why but I found myself drinking a lot of water (which is more difficult to do during the winter months)

So it WAN’T the fact that I “eliminated wheat” from my diet — but rather it WAS the fact that I was “adding in” a lot more really good things for me (that is, until I started eating potato chips….haven’t I mentioned that like 5 times already?)

So what am I doing now?  Well, to get rid of the eczema:  instead of the $50 bucks cream my dermatologist prescribed for me (which irritated my skin even more) —  I bought the generic $3 bucks over-the-counter Hydrocortisone which has done wonders.

And I’m now eating less wheat than before, and I’m feeling really good.  Though I do need to make it a conscious effort sometimes to think “lentils, beans, or quinoa” instead of wheat, I’m amazed how easy it is to still eat SOME wheat, but cut it down a lot (without missing it).  Oh, and now that I “can” eat wheat, I’m not eating things like potato chips to satisfy my “craving.”

AND, during those five weeks of my Elimination Diet I tried a lot of new recipes like lentil soup and different bean soups, chickpeas, edamame…I could go on & on….and ate a lot of variety especially in my veggies.  I had forgotten how much I loved things like butternut squash, sweet potatoes, parsnips, and other winter and root vegetables.  And it got me eating a lot of foods I liked, but hadn’t eaten for a while (like the lentils, chickpeas, edamame, parsnips).

So — moral of the story?  – even for ME, an expert in food & nutrition who has been able to keep her weight in a healthy range for many years and got over emotional eating…..time to time needs to “shake things up” a bit.  And that doesn’t mean you have to (or should) eliminate one food (or food group) from your diet.

The reason I did the elimination diet was to see if I had a SENSITIVITY or ALLERGY to a food — NOT to lose weight.

And I’m a better person for it as I’m eating a lot of foods I had forgotten about.  And it reminded me that nature has given us so many wonderful and good tasting foods that one doesn’t need to go looking for the perfect food or the fat-blasting superfood…..all foods that nature gave us are “super”.  We just need to eat a wide variety and keep (and maybe discover) new things all the time.

An Easy Way to Keep Your Waistline & Health In Check

Weight-loss Resolutions Makeover

In my line of work, this time of year can be a tricky one.

Why?  Because I’m just not a fan of  New Year’s Resolutions, especially those that involve weight-loss.  And statistics show that more often than not, these Resolutions just don’t work.

Heck, even Oprah didn’t keep her 2009 Resolutions!

In the January 2010 issue of “O Magazine” Oprah says:

“All the things I vowed to do this time last year, I didn’t. I didn’t give myself more balance or more time. I didn’t work out daily. I failed. So 2010 is a start-over, for sure.”

Remember in January of 2009 Oprah had this BIG kick-off  week with her Best Life Series?  I mean, this is a woman who has TEAMS (with an “S”) of people to help her.  Don’t get me wrong, I love Oprah, but it just goes to show that we’re all human and even the best of intentions don’t always go as planned.  And as a general rule, New Years Resolutions just don’t work — at least in the long run.

Now before you get angry at me — think about it.  Can you even remember what your Resolution was last year? (Okay, I’m guessing for a lot of you it was weight-loss).  But how about the year before that?  Even if you can remember what it was, were you able to reach your goal AND make it a part of your daily life — and still incorporate it today?  If you did, than hats off to  you!

But if you’re in the majority, chances are your New Year’s Resolution just didn’t stick.  Sure you had very good intentions, and probably even did quite well for a few weeks.  You were excited, revved up, and ready to make THIS year your year.  But usually by Valentine’s Day, you had thrown in the towel and ended up sitting eating a box of chocolates (okay, maybe the chocolates part is ME).

Though I’m not big on Resolutions, I realize this is a time of year when many people resolve to start (or maintain) a healthy lifestyle.  And that’s what should be the goal — having a healthy lifestyle.  Not seeing a certain number on a scale.  Or losing X number of pounds.  Or going on a “diet.”

Make this year the year you life a healthy lifestyle.  And a healthy lifestyle is a journey, not a destination.

So if you are one of the millions of people who want to lose weight in the New Year — before you jump right in with a food plan and a list of what to eat and what NOT to eat, I ask you to stop for a moment and forget about the food.  That’s right.  Forget about the food.  Just bear with me.

Instead, first I’d like to you ask yourself:  “What is the LIFE I want to live?”

Because if you’re not fulfilled with your life, then no diet plan or weight loss is going to make things better. You can eat all the salmon, broccoli and brown rice you want but it won’t bring you fulfillment.   Sure, it might get you into a smaller size jeans and yes those foods are healthy.  But if you’re not fulfilled with your life, then losing weight won’t change that.

Now ask yourself: “What am I looking for that I believe losing weight will bring me?”

I can tell you from personal experience, that losing weight will NOT make you happy, bring you riches (okay, unless you write a best-selling book about it!) nor bring you the man of your dreams, or any other false promises we’ve been sold.

But if you think that once you lose weight everything in your life will be better (things like your job, your relationships, your marriage, and your self-esteem) then you’re in for a big surprise.

Losing weight is not about the food.  Its about living the life you want to live.  And being healthy should be a PART of that, and not controlling it.

Weight-loss is simply a step in the process — of  becoming more of who you are, who you want to be, getting what you want out of life, and being healthy on the outside AND on the inside.

So before you go around thinking you can change what you eat and add in hours of exercise once the calendar says January 1, think about what is the LIFE you want to live?  Once you know that, then you can start taking small positive steps to create and live that life.  And if it includes eating healthier foods & getting more exercise that’s great!

But that should not be the goal.  The goal is living the healthy life YOU want — and deserve.

9 Ways to Overcome the Stress of the Holiday Season

December and the Holidays are supposed to be a time filled with good times, cheer, and happiness.  But for many people they are filled with fighting traffic, dealing with crowds in stores (okay, unless you do all your shopping online), eating (and oftentimes drinking) too much, and entertaining family and friends.

It’s the season when you’re expected to cram in shopping, baking, office parties, and family gatherings into your already busy life.  In short, the holidays can mean S-T-R-E-S-S.  And stress can often lead to overeating, which in turn leads to feeling bad about oneself and one’s body, which can then lead to more stress.  See the vicious circle?

But don’t despair.  It’s not too late to put some sanity into the crazy days of December.  Here are some tips to help you deal with – or even avoid – holiday stress.

1)  Lower expectations. Don’t hold yourself up to an unrealistic standard and feel you have to do it all.  Take a look at your holiday activities.  Are there things you do each year that you don’t really enjoy?  Go to the events you really want to attend.  Don’t drag yourself from event to event.  Think quality, not quantity.

2)  Make a shopping list and check it twice. Organize what gifts you need to buy and stick to it.   Being organized will help you avoid any oversights and you’ll be less likely to make any impulse purchases.  However, I also keep some extra small gifts around the house to avoid panic for any last-minute parties or events.

3)  Keep moving. Exercise is a great stress reliever.  Though you may have less time to exercise this time of year, be sure to fit some in.  Instead of watching the holiday special for the hundredth time, take a brisk walk outside.  The light from outside will also help diminish blue feelings.

4)  Eat well and be merry. Don’t let the holidays be an excuse to abandon your healthy habits.  Have some healthy foods throughout the day, especially if you’ll be attending a party later in the evening.  But DON’T skip meals hoping to “save up” for later.  Be sure to eat regularly and keep some healthy foods on hand for a quick snack.  Also, indulgence is okay but no need to go overboard.  That fourth or fifth cookie really won’t make a difference, except on your waist!

5)  Go easy on the alcohol. Not only will drinking too much tempt you to overeat, you’ll also feel lousy the next day.  Have a glass of eggnog, but know your limits.

6)  Make some time for yourself. Take some time each day to be alone without any distractions. With all of the hustle and bustle of the season it’s especially important to wind down a bit and rejuvenate.

7)  Plan easy meals. Make doubles of your favorite soups or dishes.  Keep some in the fridge or even freeze them for a quick meal on a busy day.

 Lighten up and set differences aside. The holidays can bring up family issues and stresses.  Let go of the idea of the perfect family holiday and realize all may not go smoothly.  Try to accept family members and friends as they are, even if they don’t live up to all your expectations.

9)  Remember the reason for the season. Appreciate what you have and the small things in life.  Don’t forget to take time to have fun with family and friends.  Bake together, go looking at holiday lights or just sit and talk over a warm cup of cocoa.  Also, don’t forget those who are less fortunate.  Go help someone in need.  There are plenty of people who don’t have friends and family to share the holidays with and just a little bit of your time will make their holiday season that much brighter.

So take it all in, relax, and remember that the holiday season should be fun, not stressful.

My Elimination Diet

Anyone who knows me well knows that I love pasta.  I LOVE it.  And bread.  And crackers.  And cereal.  And cookies.  And muffins.  And couscous.  And pizza.  Did I mention bread?  And pasta?

Basically, anything made from wheat.  In a sense, you could say wheat is my ‘crack.’  I love it, love it, love it and can’t imagine my life without it. That is, until last week…

For the past year and a half I’ve had eczema on my face. I’m not new to eczema.  I’ve had it at different times during my life since I was a child, and each time I get it in different areas:  my feet, my hands, my legs, my butt (yup!), and most recently my face.  I would get it, visit the dermatologist, get a cream to put on it, and within a couple of months or weeks it would be gone.

But it would always eventually come back.  Either in the same area or a new one.

So why am I talking about eczema on my blog about food and weight-loss?

Because I’m beginning to believe this lifetime of eczema is related to FOOD.

I saw my dermatologist this past summer, and what I thought was just dry skin on my face turned out to be eczema.  And she gave me a cream to get rid of it.  But it didn’t.  Then she put me on another cream which just irritated my face even more.

I got so fed up that I decided to do my own research.  My gut instinct originally told me it was somehow related to food.  But when I asked my dermatologist, she quickly dismissed it.  Though I like my dermatologist, one thing I’ve noticed is that doctors in this country are way too quick to giving you a you pill or prescription.  They’re all about treating the symptoms, instead of finding or treating the cause (same for weight-loss, by the way, but that’s a whole ‘nother post).

So — after doing some research I’ve found that my instinct was right:  my eczema could be related to a food allergy or food sensitivity.  In nutrition school I learned that often when people DO have a food allergy or sensitivity — they crave the exact foods they’re allergic to.  Interesting, huh?  What we crave is often what’s not good for us.  And for me it’s WHEAT.  I love wheat.

In order to find out if I DO have a sensitivity to wheat (gluten), last Monday I decided to do an elimination diet: where you completely eliminate the potential food allergens from your diet, see how you look and feel, and then re-introduce the food back into your diet (to see if your original symptoms come back).

I’ve been thinking about doing it for weeks (okay, months) but just couldn’t imagine my life without wheat. Though I do eat mostly whole wheat, I’ve known to watch my carbs as I can easily eat too much of them.  So I took the big plunge and completely (yes, completely) eliminated wheat from my diet.

For right now, I’m staying away from wheat and all wheat-related products (bye bye bread…) to see how I feel and if this eczema gets better.

Wheat (gluten) intolerance is becoming more and more prevalent.  According to the Center for Celiac Disease at the University of Maryland, one in every 132 people in America has celiac disease (gluten allergy), and nearly 15 times that number—up to 15 percent of the world’s population, or one in seven people—have a non-celiac gluten intolerance.

So how is it going being off wheat (gluten)?

I’ve gotta tell you the first day or two were hard.  Very hard.  Really hard.  And I was at a loss of what to eat (yeah, me, the food expert)!  Though I do watch my carbs, and I am a pretty healthy eater, I had no idea just how much wheat I was eating.

But after the first few days it got easier.  And easier.

And already — after only 7 days — I feel better.  Much better.  It’s amazing!  I must say, even I’ve been shocked.  I’m less bloated, I have more energy, I’m sleeping better, and my skin seems to be getting better.  But the jury isn’t out just yet on the eczema….I’m going to give it a couple more weeks to really see what’s going on.

Oh, and for as long as I can remember, I often have a runny nose — especially when I eat — and even throughout the day.   And that has now diminished a lot.

Do you have any food allergies, sensitivities or intolerances?

How to Eat Right and Still Enjoy the Holidays

There are so many temptations during the holiday season it’s no wonder many of us get stressed over how to get through it all while still being able to fit into our jeans come January 1st.

As someone who loves food, giving up great food during the holidays for me isn’t an option.  And it shouldn’t be for you either.

So here are a few ways to bring pleasure — not the pounds — to the holiday festivities:

1)  Aim to maintain. I recently heard about someone who skipped her friends holiday party because she was dieting and thought there would be too many tempting foods.   To me that’s unfortunate and not so healthy.  Instead of trying to completely overhaul your diet and lose weight during the holidays, try to maintain your current weight.

And if you really do want to lose weight, be realistic about just how much you can lose and don’t beat yourself for having a few treats.

2)  Don’t completely deny yourself of holiday foods. This time of year is all about celebration and festivity, and food is an integral part of that.  When you tell yourself you can’t have certain foods, you want them even more (studies even prove this).  That’s when overeating, bingeing and feeling out of control becomes part of your holiday experience.  So eat the holiday foods you enjoy, just don’t over-do it.

3)  Eat three square meals a day, just like you should do all-year-round.  It might make sense on paper to cut calories by skipping meals during the day when you know you’re going to a holiday party or dinner later.  But this strategy almost always backfires and leads to overeating, low energy, guilt, and generally feeling bad.

So take the time to have a decent breakfast that will help you feel full and keep your energy up.

4)  Enjoy, enjoy, enjoy. No matter what you eat, enjoy it.  I’d rather see someone take a piece of cake and truly savor and enjoy it, than someone eating a salad and hating every minute of it, or wishing they were eating the cake instead.

5)  Keep liquid calories in check. Oftentimes holiday drinks like eggnog are loaded with calories, sugar and fat. So beware.  Also, best to limit all alcohol to one or two drinks.  It not only adds extra calories, but after a few drinks its way to easy to reach for more food — even if you’re full. Often I’ll alternate between water and alcohol.  This not only helps me cut down on alcoholic beverages, but keeps me hydrated so I don’t get a headache the next day!

6)  Just say know to the junk food. Don’t blow your calories on things like chips or a candy bar.  Instead, save your snack allowance for a decadent dish or your favorite dessert that will make you feel more satisfied.  There are so many good treats around this time of year, best to have a small piece of something really good than the normal crappy, junk food!

7)  Add exercise whenever and wherever you can. I try to maintain my exercise routine, but realize it can get hard when things get busy.  But even if you can fit it one or two short sessions a week, that’s good.  It will not only help you handle the stress of the busy season better, but it will keep you feeling fit and less likely to over-indulge later on at the party.

8)   Share the joy of the food. Often I’ll take a piece of cake, have a few bites, and then give the rest to my husband.  And if he doesn’t want it I’ll just push it aside.  And if you love to bake (like I do!) give some away to friends and neighbors.  I enjoy baking cookies, but I can only eat so many without putting on the pounds.  So I’ll often share it with others, and they’re really happy!

So make this holiday season one of pleasure and one you remember for the good times with family and friends.  Relax, enjoy yourself, and eat in moderation so you don’t have to forgo all the delicious holiday treats.

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The Secret to Surviving Thanksgiving Without the Weight Gain

Thanksgiving is often a stressful time for dieters or those trying to maintain their weight loss.  ”Should I have the turkey without the gravy?  Can I really stick to the veggies and not have some of the mashed potatoes made with real butter?”  It’s like we’re in a constant dilemma all day long.

We worry about how many calories are in each serving, or can we nibble on appetizers without going overboard, or can we really just take one serving of everything?  So little time, yet so much on our minds.

Last year I wrote about How to Enjoy Thanksgiving Without the Guilt, which is a good read for those of you worrying about feeling guilty after eating a bit more than you normally do, and how to deal with the voices in your head telling you to eat the carrots when what you really want is the homemade stuffing.

But today I’m going to take it one step further.

You’re probably looking for some “tips” on how to best deal with Thanksgiving.  And you’ve probably already heard them all somewhere:  eat breakfast (great advice), don’t eat the appetizers (good advice, but often tough to resist), drink only water (yeah, right!), don’t eat seconds (c’mon, who are we trying to kid…), wear tight fitting clothes so you don’t eat too much (how much fun is that?!), and just have one small serving of dessert (it’s Thanksgiving for goodness sakes!).

While these all have good intentions behind them — and some even really good advice — but the problem is there are too many “rules.”  Now this doesn’t mean throw all caution to the wind.  You need to be realistic about how much you can really eat (and how terrible you’ll feel if you stuff yourself).

So my one big piece of advice this Thanksgiving is this:  use common sense.

Yeah, I know, not exactly rocket science….I know.

But think about it.  You know you should have breakfast and not arrive at the Thanksgiving dinner table famished….you know you should get out for some exercise during the day (preferably in the morning before the big meal)…you know you shouldn’t pile your plate so high that it’s a mini-mountain…and you know that having 3 or more desserts is not the best route to keeping the pounds off.

So listen to yourself, your inner voice, and your inner guidance, and do what you know is best.

Enjoy the day, enjoy the food, and eat with real pleasure.  Because that’s what Thanksgiving is all about, don’t you think?

9 Tricks To Make Halloween A Treat

Today’s guest post is written by Darya Pino. I first saw this article on Darya’s highly-acclaimed blog Summer Tomato (you can find the original post here) and she was gracious enough to let me share her article with my readers.

Darya shares a LOT of the same philosophies as I do about nutrition, healthy eating & weight loss, and eating fresh, seasonal foods.  Oh, and she does allow herself some “treats”, but all in moderation and without guilt.

So please welcome Darya and you’ll love her down-to-earth and realistic advice. You’ll learn how you can enjoy halloween and enjoy some of the treats — really — without putting on the pounds and without deprivation.  Seriously.

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Halloween is finally on a Saturday again.

Woohoo!

With extra candy, alcohol and fun everywhere, there is no point in pretending health will be your top priority by the time the weekend rolls around. But that’s a good thing.

Being healthy is important, but if you don’t learn to make room in your life for fun too then what’s the point?

My challenge to you is to use this Halloween weekend as an opportunity to practice rational indulgence. That is, enjoy things you have a reason to enjoy (i.e. foods you like) in quantities that leave you satisfied, but don’t abandon your health or get too obsessive about what you should or should not eat.

This is not the same as practicing “moderation” (an overused word, in my opinion); instead I’m talking about a head change. Generally the term moderation is used to mean restraint for restraint’s sake. On Halloween this might involve consciously eating only half a cookie or counting out pieces of candy for your allowance.

Boring!

Moderation is fine for daily life, especially when you are just learning to cook and eat healthy foods. But equally important is getting in tune with the real reasons you eat: taste, pleasure and enjoyment, and using this awareness to guide your behavior and create natural boundaries.

Embrace Halloween as a special occasion for you to live and enjoy, while understanding that this is not the first nor will it be the last time you get to eat a cupcake. There is no need to go out of your way to be “good” or “bad.” Just have fun and try not to think in terms of guilt or temptation. It is thoughts like these which lead to too many drinks and eating that entire bowl of peanut butter cups on your friend’s coffee table.

But, of course, for rational indulgence to mean anything it requires a context of healthy eating. If your typical daily food intake isn’t already mostly healthy, then Halloween isn’t really an indulgence so much as an excuse.

But that doesn’t mean this advice isn’t applicable to you. No matter what your baseline, it is easier to indulge rationally if you are well-nourished and in the right state of mind.

Strive for the general goal of eating healthy, nourishing and satisfying foods and feel free to add a few Halloween treats along the way.

Here are 9 strategies to help make rational indulgence a little easier.

9 Tricks To Make Halloween A Treat

1. Leave your guilt at the door. Halloween will probably not be ideal for your health, but if you are going to indulge you may as well enjoy it.
2. Eat what you want, but not any more than that. Remember that indulgence is not a race. You don’t need to eat everything in sight just because you allow yourself a couple days off. Stop occasionally and ask yourself if you are eating for pleasure or from compulsion.
3. Do not skip meals. Halloween usually involves late night parties and candy, things that should not interfere too much with your regularly scheduled food program. Trying to eat light during the day to compensate for eating junk food later will probably just cause you to eat even more junk when you find yourself starving at 2am—not a wise strategy.
4. Have a healthy, satisfying dinner. You would be surprised how easy it is to skip the third mini-Snickers if you are not hungry or are even a little full. Better to be full of stir fry than trans fat and sugar.
5. Eat protein, vegetables and healthy fats before you go out. The main danger on Halloween is sugar. Too much sugar causes blood sugar to rise and insulin to skyrocket. Ultimately this leads to insulin resistance, weight gain and more hunger. To avoid this, slow down the digestion process by eating healthy foods first.
6. Easy on the carbs. You will probably be getting more than your fair share of sugars and starches this weekend. Minimize extraneous carbohydrates in your meals by skipping bread and rice completely. Limit carbohydrates to vegetables, fruit and legumes.
7. Keep moving. One easy way to make up ground if you are eating extra calories is to burn them off as you go. If you are out at a party, be sure to keep moving. Walk to your destination, play Halloween Twister and be the last to leave the dance floor.
8. Brush up. Toothpaste can make candy taste pretty bad, so be sure to brush and rinse with fluoride before you leave your house and as soon as you get home. Sugar is also really bad for your teeth.
9. Be safe. No matter what you do or do not eat, it is always important to make good decisions when you go out on the town. Be smart and make it home in one piece or none of this advice will do you any good.

How do you practice rational indulgence?

Darya Pino is a scientist, San Francisco foodie and advocate of local, seasonal foods.  For more healthy eating tips visit her blog Summer Tomato.  You can also connect with Darya on Twitter @summertomato and Facebook.  Darya also blogs at the Huffington Post.

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