Note:  This article I originally wrote  for the blog of Miz Fit Online as a guest post last year (you can read the original post here).  But it’s message and usefulness has not changed, so I wanted to share it with you this week.  -Dinneen

As a weight loss coach and mentor, I help many women lose weight, look better AND feel better, and I’m constantly meeting women who struggle with food and their weight.  And I get it, as I’ve been there myself.

For years I struggled to lose weight, and even when I was finally  “thin,” I spent many more years eating low-fat, low-calorie, and low-tasting foods.  Food and eating was not an enjoyment for me.  Any food I ate that was remotely decadent or a “bad” food, left me feeling guilty and eventually lead me to overeat.  And so started a vicious cycle of dieting, losing weight, putting it back on, dieting again, and on and on.

What I ate either helped me lose weight, or gain weight, or so I thought.  It wasn’t until a trip to Italy, and then a few years later living & working in France, did I learn that I could enjoy foods without guilt, lose weight and stay slim.

My world was literally turned upside down.   And so was my life.

And so began a journey of education, self-awareness, and self-growth that led me to the extraordinary life I live today.  I can eat the foods I love, and still stay healthy, and yes, slim.

As a weight-loss coach and mentor I help women and men lose weight, get healthy, and feel good about themselves.  And part of that is helping them with their relationship with food.

You see, it wasn’t’ until I changed my relationship with food was I able to lose weight and keep if off, and without deprivation.  Even Oprah Winfrey has had ups & downs with her weight and, in my opinion, she will not keep it off until she has a healthy relationship with food. (for more about my thoughts about Oprah and her weight, visit my blog post from last year).

In my business I’ve come across women (and young girls) who suffer from an eating disorder.  Eating disorders arise from a variety of physical, emotional, and social issues, all of which need to be addressed for effective prevention and treatment.

This week is the National Eating Disorders Awareness Week.  If you suspect, or know, someone suffering from the disease please visit the website of the National Eating Disorders Association.  There you will find an abundance of information and resources to help support those affected by eating disorders.  It is there to help a friend, family member, colleague, or loved one get help.

In the United States alone, as many as 10 million females and 1 million males suffer from an eating disorder, and approximate 15 million more are suffering with a binge eating disorder.*  More people die every year from an eating disorder than any other mental illness.  Yes, it’s that bad and that prevalent.

Also, statistics say that more than one in three ‘normal’ dieters progress to pathological dieting (that is, it becomes a very unhealthy obsession with food & weight).

So help spread the word. I see too many women, of all ages, obsessed with their weight and their bodies – and they look fine!   In my mission to help women lose weight and be HEALTHY, it is also my mission help women feel good in their body, no matter what the scale says.  Now that is something to be proud of.  I sure am.

So check out the National Eating Disorders Association, and help someone who needs it.

* 2010 figures, source:  National Eating Disorders Association

©2010 Eat Without Guilt. All Rights Reserved.

Good advice, but often people tell me that they don’t even know what hungry feels like.  They either feel hungry all to time, or can’t decipher if their “hunger” is true hunger or emotional hunger.  Many people on their weight-loss journey have lost their ability to even know what real (ie biological) hunger feels like.

And it’s more common than you think.

The Clock Strikes 12

For some people it’s simply because they’ve never allowed themselves to be hungry.  They eat all the time.  Or they eat simply because it’s meal-time.  The clock say’s 12 noon so they just eat.  They’re not really hungry, but they’ve been eating at this time for so long they actually think they’re hungry.  But their body isn’t giving them the signals.  They have just been on autopilot for so long, that they believe they are hungry but in reality their body is not.

Food, Food Everywhere

We live in a society today where food is around all of the time.  Any time of day, any day of the week, you can easily get food.  So we can eat at all hours of the day.  And there’s no longer eating ‘hours’ for breakfast, lunch and dinner.  It is completely acceptable to “eat” at all hours of the day.

This was something different I experienced living in France.  If I wanted to eat lunch, whether it be in my office at work, or on the weekends while strolling around town – cafeteria’s, restaurants, canteens, etc where only open during lunch hours.  And I would be hard pressed to find a vending machine anywhere.

Other Voices

There are other ‘voices’ of hunger like eating to fill emotions.  And emotional eating is one of the top reasons diets fail.  But when you divert your attention from whatever is causing you angst (like a bad day at the office) by eating, you’re often just making the problem even worse.

And the food can act like a drug. Eating can take the edge off what ever is going on, similar to the way a drink does for alcoholics, but unfortunately this tactic is a temporary fix at best.  After you’re done eating, you still have to deal with the original problem.

Tuning In

But know that the first step to “finding your biological hunger” is to listen to it.

Now it sounds/feels different for different people.  Remember, we are all unique so just like eating patterns, biological hunger varies for everyone.

In the beginning, you might be able to recognize ravenous hunger (when you’re so hungry you could literally eat anything), but have difficulty recognizing gentle hunger pains.

So here are some tips to help you recognize when you are hungry:

-      mild (or loud!) rumbling in the stomach

-      light-headedness

-      headache

-      very low energy, feel a bit faint

-      uncomfortable stomach pain. It feels really empty

-      irritability

-      difficulty concentrating

Another tool to use is the Hunger Scale.  It’s a way to help you identify your hunger and get in touch you’re your body’s inner signals.

If you’re not familiar with the hunger scale, it a scale of 1 to 10.  With 1 being extreme hunger (you feel so hungry you could literally pass out) to 10 being beyond full (like after eating Thanksgiving Dinner). The neutral point is five.  At 5, your body has enough fuel to keep it going and you’re more or less satisfied.  You could eat a bit more, but physically your body is fine.

Every time you eat, check your hunger level.  Ideally, for you to be truly hungry, you should be at a 3 or 4.  If you’re 5 or above, you’re not biologically hungry.

So begin to really listen to your stomach, and not what the clock says, not what your ‘head’ is telling you, and not because you’re feeling some type of emotion.

It’s all a part of what’s called intuitive eating. Eating when you’re really hungry, stopping when you are full, and listening to your body.  If you can start listening to your true hunger signals and eat because you are physically hungry, then you are slowly on your way to honoring your hunger and

Part of eating intuitively is knowing what hunger feels like, honoring it, and giving it (and your body) the proper nutrition it needs.

Want to learn more about listening and honoring your hunger, how to stop when you’re full, and how the heck to really listen to your body and give it what it needs? Want more insight into knowing when you’re truly hungry? Then be sure to register for my upcoming f.r.e.e. call where I’ll be covering this and MORE.  Learn how YOU can listen to your hunger and your body and lose weight in the process.  Get all the details here.

©2010 Eat Without Guilt. All Rights Reserved.

For Valentine’s Day, instead of looking for love from others, this year do something different – decide to  love yourself and give something wonderful to YOU.  Don’t wait for someone else.  Love you and all that you are, AS IS.

Don’t wait until you are 100, 50, 25 or even 5 pounds lighter.  Realize that who you are inside is what counts, not the number on the scale. That number is not a reflection of who you are, but rather of how you treat yourself.

It’s great to want to eat better, get exercise, and lose some weight to be healthier and FEEL better so you can live a full life.  But you can’t do that until you love yourself.  You see, when you love yourself you treat yourself better.  And when you treat yourself better, you’re much more inclined -and motivated - to do those things that make you happier, healthier, and yes thinner.

So take a step back and realize just how wonderful you are.  Sit, take a moment and even write down things that you love about yourself.  Glow in it, and see that you ARE a special person, a person that deserves love from you.  Don’t wait until you get to “some point” in life or on the scale.  Don’t wait to live and love yourself fully.

By loving yourself first, and then treating yourself better – only then can you start the journey to lose weight.

You see, I was in your shoes.  For years I kept waiting until the day I would be thinner, have a flatter stomach, ate more “good” foods, look thinner in my clothes, and be the right size. I kept waiting for those outside things to make me feel better.

But then one day I realized, “Hey, I AM a great person!  I have lots to give to the world, and why am I waiting to start fully living and enjoying life?”  A light-bulb literally went off in my head.

So I started to love myself more and treat myself better.  And you know what happened?  I started to eat better, get more exercise, and look at food as my friend instead of the enemy.  I realized that eating better foods and taking better care of myself was an expression of loving myself.

Then, and only then, was I on the road to a happier and more fulfilling life.  And you know what?  I started to lose weight.  And have more energy, and have more vitality for LIFE.

I was eating better and being nicer to my body.  I read information on what were really healthy foods, how to integrate them more into my life, and how to cook them to be tastier and more satisfying.

As a result, I started to enjoy food and look forward to meals instead of dreading them like before (for fear of eating the wrong foods, eating too much, or eating for the wrong reasons).   I learned that mealtimes were a chance for me to say “I love you and I want to take care of you the best that I can.”

Then I learned how to have some chocolate and not let it overtake me. I ate a little and was completely satisfied.  I didn’t need more to feel good, I actually needed – and ate – LESS!

©2010 Eat Without Guilt. All Rights Reserved.

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.

©2010 Eat Without Guilt. All Rights Reserved.

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!

©2010 Eat Without Guilt. All Rights Reserved.

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.

©2010 Eat Without Guilt. All Rights Reserved.

Want to cut down on calories to shed a few pounds? Concerned about high blood pressure, diabetes, or some other condition? Or do you just want good nutrition for an overall happier, healthier and more vibrant life?

Well there’s one surefire way to keep all of those things easily in check — cook at home!

When it comes to healthy eating, you just can’t beat your own kitchen. In fact, I’ll guarantee that the more you cook at home, the healthier you will be. Hands down, it’s the best and easiest way to be healthier and keep your waistline in check!

The culture of the kitchen contains more wisdom about diet and health than you are apt to find in any nutrition journal, health book, or the latest diet best-seller.

Cooking at home is truly the best way to control what foods go into your body. You and your family will eat healthier, have more energy, and be more connected to the food you eat – and to each other.

Here are some basic, yet important strategies when cooking at home:

Keep it Fresh

Have fresh produce on hand. Eating real foods on hand is imperative to maintaining a healthy diet. (And by “diet” I mean what it’s supposed to mean: the foods you eat — not the latest fad to drop 10 pounds in one week!) If junk food isn’t there when you’re hungry, it’s unlikely you’re going to go much out of your way to get it. Keep vegetables, fruits, and nuts on hand and ready to eat.

Don’t Let Boredom Sneak In

As far as not getting bored, well that’s quite easy: constantly try new recipes. We often cook and eat the same foods over and over again. It’s natural. We know what foods we like, we know how to cook them, and are often afraid to try something new. But you’ve got to be a bit adventurous from time to time.

Try eating new things, try new recipes and new ways of preparing food. Sure there will be times when it doesn’t come out great, but that’s the magic of cooking. It’s trial and error. And when you make something new that tastes really good, you’ll be so happy you made that little effort.

Even Healthy Eaters Miss Vital Nutrients

Here’s another reason to try new recipes and foods: We often eat the same foods over and over again. We have a handful of recipes in our “box” and that’s it. But over time your body is going to miss out on some vital nutrients. Even if you already eat healthy, you should be trying new foods to make sure you get a “well-rounded” amount of vitamins and nutrients

One of the great things about food is the variety we’re offered. Nature has provided us with an abundance of good and essential nutrients and gave us enough variety so as not to get bored.

Once a week, every second week, or even just once a month, try a new recipe. You’ll be surprised how even food you already love can taste better or have a different flavor. After all, variety is the spice of life!

So instead of looking outside for the ‘next best thing’ to help you lose weight and be healthy, just take a step inside your own kitchen and start cooking more. It’s truly a major key to being healthy and staying slim. And it shouldn’t be kept a secret.

©2010 Eat Without Guilt. All Rights Reserved.

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.

©2010 Eat Without Guilt. All Rights Reserved.

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.

©2010 Eat Without Guilt. All Rights Reserved.