I’m one of those people that need to ‘schedule’ my eating, or I’ll get ravenous.  Just ask anyone…when I’m hungry watch out!  My blood sugar drops and I get a bit (or a lot) cranky.  So I always have a snack with me, especially when I know I’m going to be out all day and may not be able to eat at my regularly scheduled time.

So being away from home, my schedule is totally off, including my eating times.  I like to eat three square-meals a day.  I’m not a big fan of snacking, but I do so when I feel my tummy getting hungry so I’ll grab something (preferably healthy & with some protein) to hold me over (so I don’t pig out when dinner time rolls around!).

And though I’ve eaten more than my far share of beef these last few weeks (hey, I’m in Texas….they know their beef!), not to mention the hamburgers, chicken tortilla’s, and frozen chocolate bars, my stomach feels lighter.

So what the heck is going on?

I know for a lot of my clients, they’ve heard over and over again that snacking is good for you.  And sure, snacking CAN be a good thing.  But all too often, these ‘snacks’ become as big as regular meals.  And I find too many people eat all day long (but in their head they’re just ‘snacking.’)

We’ve literally become trained to snack all the time.  And we can eat, or drink, almost anywhere, any time of day, and purchase food (even prepared foods) everywhere we turn.

We’ve also become trained NOT to feel our hunger.  We’ve been told over and over again by experts, the media, and food company that we need to snack.

Back to my story — I’ve realized that although I’ve been eating a bit more ‘forbidden’ foods these last few weeks.  I have NOT been snacking.   AND…I’ve been eating when I’m hungry, and yes, stopping when I’m full.  When my body says, “Okay Dinneen, it’s time to fill me up with some food so I can have energy and feel better,” I sit down and eat a real meal.  I’m not picking all day at food.   I’ve been listening, really listening, to my hunger signals.

Here are some other tidbits I’ve noticed over the last few weeks that will help YOU not to fall into the snack-trap that can unknowingly pack on some unwanted extra pounds:

1)  Eat Enough Protein.  After just a few weeks working with my clients, I often find they’re not eating enough.  Yup, that’s right….they’re not eating enough.  When trying to lose weight, this can surprisingly be an issue.   Sure it’s great to cut-down on the chips, soda, ice cream, and apple pie a la mode when trying to shed some pounds.  But what dieters do is fill up mostly on veggies, fruits, and so-called ‘diet’ foods.  Now at face value that might seem okay.

But what often happens is you’re eating too many fruits & vegetables, and not enough protein….and not leaving room for some special treats from time to time.  So our bodies use up the fruits and veggies pretty quickly — especially as we often kick our exercise up-a-notch when losing weight — and our bodies get depleted.  We also need to remember to get enough protein.  Sure, healthy protein is better, but even eating beef can really do your body good.  I’ve been getting my fair share of protein lately, but squaring it off with enough vegetables, fruits and whole grains.

Now before you freak out, I’m not advocating the Atkins diet — but I do often find that we (especially Americans) eat too little protein, or not the right kind.  So be sure you’re meals have a good portion of healthy protein.

And for you vegetarians, vegans, or raw foodies out there — yes, eating lots of fruits and vegetables IS a good thing.  But we also need to be sure to get enough protein, even if it’s in the form of whole grains, beans, legumes, nuts, seeds or other non-meat sources.

2)  Filler Up by eating Three Square Meals.  Don’t go skipping breakfast or not eating lunch simply because you want to save calories.  Yes, you do need to make sure you’re not eating too many calories, but don’t get caught in the feast or famine thinking.

In addition, it’s been recently shown that trying to spread out your calories for the day — rather than sitting down to regular meals — may throw off your body’s internal clock.  Which just makes it more difficult for your body to recognize hunger and satiety cues — to the point that you no longer ‘feel’ or understand what it’s like to be hungry, but you also never feel quite full. (More on that on tip #4).

3)  Have a Purpose.  aka, keep busy.  Don’t you ever notice when you’re bored, or not really enjoying what you’re doing, all you want to do is eat?  Sure, you might think you’re hungry, but many times it’s just because the food ‘is there’ or we’re bored…so we eat.  While I’ve been in Texas I’ve had a purpose: helping take care of my brother.  This has included doing errands, driving him to doctor appointments, physical therapy, or to the supermarket.  I’ve been busy.  But not just busy as in ‘things to take up my time’…I’ve been busy doing things that make me feel useful, and give me a sense of purpose.

Ever notice when you’re really involved in a project that you really enjoy, time just goes by and look at the clock and realize you haven’t eaten in hours?  Or you’ve missed lunch?  (okay, maybe that doesn’t happen to you…).  This is often because we eat when we’re not really physically hungry.  But when you’re involved in something you really like, you don’t have time to get bored.

You stop and realize your stomach is growling or you’re body needs some food for energy.  It’s kind of a way of ‘training’ your body to speak for you….and not your mind.  Because all too often we think we’re hungry and getting signals from our body, when in reality it’s our mind telling us it’s hungry .  Our mind isn’t hungry, it’s that we’re bored, angry, frustrated, or just looking for something to keep it busy.

Which brings me to…

4)  Listen to your BODY.  Do you find yourself eating, simply because the clock says 12 noon, or it’s time for your favorite tv show, or because the kids are home from school so ‘it’s time to eat’?  Now there’s nothing wrong with keeping a regular eating schedule.  I do.  But on days when I just don’t feel hungry at 12 noon, I stop and ask myself “am I really hungry?”, and think about my plans for the next few hours.  If I’m not hungry, and have the time to eat 30 minutes or an hour later, I’ll wait.  However, if I’m at my office and know in an hour I have a call with a client, I’ll have some lunch even if I’m not quite fully hungry.  But I’ll eat accordingly.  I’ll eat just enough to fill me up and keep my body running, and if I need a snack later on I’ll grab one.  But I don’t kid myself that my ‘snack’ is a meal replacement.  It’s not.  It’s merely something small to keep my energy levels up.

5)  Grazing is for animals.  Okay, now there’s nothing wrong with grazing.  But grazing can turn into ‘eating a whole meal’ without even realizing it.

So if you DO snack, yes, it’s okay.  But sit down at a table, even use a small plate, and pay attention to what you’re eating so you’re focused on the food.  Don’t go grab a granola bar and eat it while walking around the house or sitting at your office desk.  Okay, I realize that’s not always feasible.  But back in the day when I worked in the corporate world, when I did have a snack I would sit at my desk, away from my computer, and take 5 minutes to sit and focus on my food.  Even if it’s just an apple.  But really paying attention to that apple (instead of reading emails) can make a big difference.

And like I mentioned earlier, it has been suggested that eating regular meals is better than grazing all day long.  And if you think about many other cultures where the obesity rate is lower than here in the U.S., oftentimes they don’t snack.  Or they only snack from time to time.  It’s not a daily thing.

6)  It’s OKAY to feel hunger.  We’re often afraid to get hungry, thinking that if we do we’ll devour the whole plate of chocolate chip cookies.  But that’s not the case.  Unless you allow yourself to get too hungry or ravenous, those are the times when you want to eat everything in site.  But having some hunger is a good thing.  Yes, it’s a good thing.  It’s your body’s internal cue of when it’s time to eat.   So don’t fear hunger — honor it.  Sure, it can take some time to realize the point when hunger turns to ravenousness, but over time you’ll start to interpret the signals better.  But in order to do that, you need to FEEL hunger.

Now this doesn’t mean you need to be really hungry every time you eat, whether it be a meal or a snack, but give your body enough time to get hungry so you can know what it feels like.   I’ve had many clients admit to me that they’ve never  felt hungry.  They’re so afraid of hunger that they’re constantly eating and snacking all day to ward it off.  So learn to listen to your hunger, honor it, and you’ll learn how to read it’s signals better and better.

So though snacking can be a good thing, just be aware that’s it’s something to hold you over until your next meal.  Eat three square meals a day, eat balanced meals, get enough exercise, have a sense of purpose in life, listen to your body — the ingredients to ANY happy life, whether you want to lose weight or not — and you’ll feel better, look better, and wonder why you didn’t do this all along.

So what are you’re thoughts on Snacking?  Do you do it regularly, sometimes, or never at all?  Do you feel it helps you keep your weight in-check, or do you think it could be a trap allowing you to eat too much and not really feel your hunger signals?

©2010 Eat Without Guilt. All Rights Reserved.

A few weeks ago I had a bit on an epiphany.  It was after lunch.  I had eaten a small lunch so a few hours later was hungry and decided to have some of the nuts my husband had bought.

But these weren’t a can or container of nuts.  These were “real” nuts.  You know, the kind with the shell still on them?  There were Brazil nuts, almonds, and walnuts.

So I took a handful and started opening them one-by-one with a nutcracker (let me remind you I haven’t done this in years).  As I was doing this I realized I was putting effort into eating.

In other words, I had to WORK to get my food.  And anyone who has opened nuts with a nutcracker knows that it takes time.  With the time and effort it took, after about five minutes I had eaten about only 7 or 8 nuts.  But it was just enough time for my body to tell me it was full.  I wasn’t hungry anymore so I put the unopened nuts away.

Just then I realized that if, instead, I had opened a can of nuts – the ones with the shell already taken off – I would have eaten about 40 of them (or even more) in the five minutes!  Think about how easy it is to just munch on nuts and before you know it half the container is gone!

So by working for my food, I ate less.

The same for dinner that night.  I had an orange after my salad and pizza (yes, I DO eat pizza!).  As it’s winter and I don’t get much Vitamin C, I decided to have an orange.  Again, same story.  I had to peel that orange to eat it.

Okay, I know that’s not a lot of work.  But I could have easily just poured myself a glass of orange juice and within 10 seconds be done with it.  But by peeling the orange, I had to do a little work.   In addition, by eating the fruit itself, I get all of the fiber and nutrients that get lost when processed into juice.

By having to do some “work,” I had time to actually focus on my food, enjoy it, and think about where it came from (as it was still in it’s natural state).

We just eat so mindlessly today.  We need to put little (if any) energy into getting or eating our food.  Today most of us just open a box or put something in the microwave.  Much of our food is “convenient” so we put almost no effort into it.

Now I don’t think you should go out and hunt for your food like the cavemen did.  However, I do want to make you aware of how EASY it is today to just pop something in the microwave, open a box, or call for take-out.  (Yes, I do each of these myself sometimes, but not all the time).

We need to take a step back and realize that our environment is affecting our weight.

Losing or maintaining weight is not just about eating the right foods at the right times.  It’s also about being aware of your environment and how it affects not only your food choices, but your efforts to lose weight.

Like I often say:  Losing weight is not just about the food.  And no, it’s not nuts.  But I, for one, will ‘work’ for my food.

© Dinneen Diette.  All Rights Reserved.

©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.

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?

©2010 Eat Without Guilt. All Rights Reserved.

If you’re looking for ways to save a little while food shopping, but don’t want to sacrifice good nutrition, you just may be surprised how easy it is to do both.

Eating healthier foods can actually save you money.  When people eat more healthfully (especially if the family does it together), they not only reduce their waistlines but their grocery bills go down too.

When people decide to eat healthier and lose a few pounds they usually do (and should): reduce portion sizes, buy fewer high-calorie foods, and purchase less ‘extras’, foods that add lots of calories but have little nutritional value like chips, sodas, or donuts.  These changes add up to savings at the grocery store.

Though convenience and high-calorie foods may seem cheaper, but as they have little or no nutritional value people tend to eat a lot of them.  Their body is saying “hey, I’m not satisfied and need nutrients so please eat more.”  So people who eat these cheap foods are often those who are more likely to be overweight.

First, because they’re eating unhealthy foods.  And second, because their body is lacking proper nutrition so they often eat a lot of it.  It’s a double whammy.

Here are some tips to help shrink your grocery bill AND your waistline:

1)  Buy produce in season. You’ve probably heard (or read) me say this more this once. When food is in season it’s when they’re the most nutritious AND least expensive.  Foods in season at the grocery store are priced to sell.  For example, during the summer months corn on the cob is quite cheap.  But try buying it other times of the year and you can pay up to 10 times as much.  Grocery stores often have special deals or a “buy of the week” on fruits and vegetables that are in season, so be sure to check them out.

2)  Purchase “overripe” produce. The grocery store I shop at has an area in the back of the produce section with fruits and vegetables that are overripe and thus for sale at a huge cut in price.

Often what we American’s think of as overripe produce is actually still quite good.  A banana with a some brown on it is actually at its peak.  But for some reason, we have been conditioned to believe that all produce needs to be evenly shaped and be the perfect color.  So when a grocery store wants to get rids of the produce that isn’t “nice looking,” they mark it down a good deal.

The first thing I do when I food shop is go to this ‘price reduction’ section and often find a bundle of produce really, really cheap.  With those ‘brown-looking’ bananas, I’ll make homemade banana bread, banana-choc-chip cookies (which are very yummy), or freeze them for my smoothies.

3)  Buy frozen or canned. When food is NOT in season, you may find it cheaper frozen or canned.  You can purchase frozen berries in the winter at a fraction of the price you would for fresh.  Besides, who wants fresh berries in December when they are bland, have no flavor, been shipped hundreds of miles to get to the store, and have the high price tag?

Produce is typically frozen or canned at the peak of ripeness, when nutrients are plentiful (noticing a trend here…?)

4)  Bring your lunch to work. Spending about $2 a day on a homemade lunch verses $6 a day on the sandwich shop next to your office will save you about $80 a month and $960 a year.

Here in downtown Boston (and the suburbs) sandwiches and salads run at about $7-$10, and that’s without a drink!  And we know that even the bottled water runs $1-2 dollars each too.

When I worked in an office job I always brought my lunch.  I just brought leftovers from dinner the night before.  Not only did I eat healthier but I saved a LOT of money!

5)  Cook once, eat twice (or three times). You’ll save both money and TIME if you cook larger amounts and use the extra for leftovers.  Cook once for today’s meal, then put the leftovers in the fridge (for the next days lunch, just like tip #4), or you can even freeze a serving or two for when you need a quick meal but don’t have the time to cook.

6)  Make your own coffee or latte. Do you really need to spend $3-$4 per coffee each day?  If you purchase just one coffee a day (and I know many people that buy 2 or more) with the coffee or latte costing between $3-$4, making your own at home and bringing it with you to work could save you $90-$120 per month or $1080-$1400 per year!  That’s big bucks!

And if you want another coffee during the day, just buy a basic coffee machine for the office.  It will really save you money and you can then ‘splurge’ for the occasional latte once in a while.

7)  Shop at ethnic grocery stores. They’re showing up in more and more cities and neighborhoods and becoming easier to find. My husband and I shop at Middle Eastern, Asian, Indian and Mexican ethnic stores.  You can find spices, rice, olives, pastries (REAL pastries, not the sugar-loaded bland stuff at the supermarket) and even produce at a fraction of the cost you’ll find at regular grocery stores.  You just might be surprised at the values and quality you can find.

8)  Go to the store with a list, stick to it, and leave the kids at home. Okay, I know my husband is reading this right now and shaking his head.  I admit that when I go to the grocery store I often come home with more than I needed.  But it’s something I’m working on and my hubby can attest that I’m getting much better

So shop for only what you need and don’t spend forever in the store buying extra items.  You’ll not only spend more, but chances are many of those ‘additional’ items will just end up going bad and in the trash bin.

For moms:  leave the kids at home.  This way you’re not tempted to give in to pressure from a crying child saying “I want this!”

9)  Shop at the local farmer’s market. This time of year they’re available in many cities and sprouting up in suburbs too.  Chances are the produce is organic (read: healthier) and didn’t have to travel far to get to you, cutting down on costs.  You’ll also only find what’s in season (see tip #1) and get to know the people who cultivated the food.

10)  Save on protein foods. At least once a week try to substitute inexpensive, vegetarian sources sch as beans, legumes, tofu, and eggs instead of the more expensive meat, fish or poultry.  You could also try using a smaller portion of meat, fish or poultry and extending the dish with more whole grains, beans, eggs or vegetables.  It will save you money and is really much healthier.

If you remember just one thing, remember this:  ideal food is nutrient-dense (as in fruits, whole grains, and vegetables), not calorie-dense (convenience and junk food) and the least expensive may be fresh, frozen or canned.

Eating healthier can really save you decent money and just may help you lose a few pounds.

©2010 Eat Without Guilt. All Rights Reserved.

Fortunately, I have some easy tips to help you stay on track, while keeping it healthy, enjoyable, and tasty:

1)  Make or bring a healthy appetizer. Though we all enjoy chips, dips and nachos, personally I’ve found once I dig in to them (especially when I’m really hungry) it can be hard to stop.  So instead I make it a habit to bring a healthy appetizer like veggies and hummus.

Good and easy choices are cut up (or baby) carrots, celery, broccoli, cauliflower, and bell pepper strips.  This way there’s at least one healthy snack to munch on while the grill is firing up.

2)  Fill your plate with the healthy items first. Instead of sitting down to a plate of high calorie ribs as your first course, load up on salad and veggies before you hit the grilled meats.  If I’m hosting the BBQ, I always prepare an easy healthy side-dish, like tomatoes & feta, or a black bean salad.  You’ll not only get a healthy, low-calorie dose of antioxidants, you’ll be less likely to overeat the higher calorie foods.

3)  Be mindful and eat slowly. It’s easy to get caught up in the energy (with the noise, music, and kids running around) but remember, the BBQ is a time to relax.  So sit down (no standing!) and take the time to enjoy the food.  Don’t just eat away mindlessly as that’s one of the easiest ways to overeat.

4)  Don’t deny yourself. If you’re dying for a hamburger, go ahead and have one.  And if you really want that potato salad (though it’s not the healthiest choice) be sure to take a small portion (see number 6 below).  If you deny yourself you’ll just end up overeating as you won’t be satisfied.

5)  Get rid of the “scarcity” mentality. It’s not like you can never have the foods again.  Years ago, I would stuff myself at a Fourth of July BBQ thinking that if I didn’t eat it now, I’d never see it again.  Then I started to realize that it was foolish.  It’s not like I  won’t ever see a burger on the grill again!

6)  Watch portion size. Here are 3 easy points of reference:

•  A tennis ball (or use your clenched fist as a rough estimate) = about one cup.  This measure is useful for sides (like potato salad, pasta salad, or cole slaw). Best to aim for 1 cup total of these starchy (and often calorie-laden) side dishes.

•  A deck of cards or your cell phone (provided you’ve upgraded in the last 10 years!) = about 3 ounces of meat.  Yup, that’s one serving.  This measure is useful for things like steak.

•  Your thumb = about 1 tablespoon.  This is handy when you’re trying to estimate salad dressing or a spread.  Remember, oftentimes salad dressings can have 50-100 calories per tablespoon, and mayo is about 100 calories per tablespoon. So be wary of how much your using.

7)  Watch those liquid & alcohol calories. Sweet and sugary drinks (think: margaritas and frozen daiquiris) can have a few hundred calories.  Not to mention after downing a few, you’re likely to lose a bit of self-control around the food (and we’ve all been there!)  I really enjoy a good beer or glass of wine, but I’m sure to not overdo it.

8)  Don’t forget to hydrate (with WATER, that is). Especially if you do have a drink or two of alcohol, switch it up with water.  I often find with clients that they forget to drink water when at a celebration, like a BBQ.  And try to skip the soda too.  Just go for nature’s best pick — water.

9)  Go easy on dessert. Sure, you can have dessert, but have a plan of attack.  I often wait a while after eating before digging into dessert to give my body a chance to digest and feel full.  I also scan the dessert table and do one of two things:

•   choose one that I really fancy  OR

•   choose two and take a small piece of each

Also, if there’s something healthy like fresh fruit being served, I take that first — but I do leave room for something a bit “guilty” — it is a celebration after all!

So go ahead and enjoy the food, just be smart about what you eat and how much.  Depriving yourself will get you nowhere fast, and one of the biggest mistakes people make when starting a healthy lifestyle.

It all comes down to making smart choices, not overdoing it, and taking the time to truly enjoy the food and the company of others.  Just come prepared, and you won’t have to stress over blowing your healthy lifestyle.

©2010 Eat Without Guilt. All Rights Reserved.

Over the past few decades eggs have gotten a bad rap.  They were deemed bad for us and told they were a sure-fire way to a heart attack. 

©2010 Eat Without Guilt. All Rights Reserved.

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. 

©2010 Eat Without Guilt. All Rights Reserved.

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!

©2010 Eat Without Guilt. All Rights Reserved.