But they often (excuse my French)…..piss me off.

Why?

Because it seems at least once a week (actually, it’s usually a few times a week) they have a story about weight-loss.  And the “right” foods to eat.  And the right diet.  And how to be slim and happy.  Yadda, yadda, yadda…

“Lose 10 pounds by eating superfoods!” “Sugar is bad (no wait, good) for your heart!” “Lose belly fat for good!”  ”How to walk off the weight!”  ”Celebrity diet secrets!” they scream.  It’s like I’m watching the cover of the latest diet magazine.

Anyway, on Monday they had Jason Alexander (aka George Constanza on “Seinfeld”) who is the new Jenny Craig spokesperson.  (The last company he was a spokesperson for was KFC.  Go figure).  Now, nothing against Jason, he was funny as hell on Seinfeld.  But what he was saying about his weight-loss just irked me.

Why?

Because he talked about how he was “fat” and how his eating had “gotten out of control the last 20 years.”  Now I wouldn’t really consider him fat — sure, he could have lost a few pounds but he didn’t seem so overweight that it was a health issue.  But I get it.  He wanted to look and be slimmer.  I get it.

But it seems (actually, it’s clear) that Jenny Craig is now going after the male population.  Now they too have to be slimmer, sexier, and wear a smaller pants size to be a better person.  There is “Jenny Craig for Men.”   Now men are the target of the diet industry, which I guess really shouldn’t come as a shocker.

But then Jason went on to say how it’s all about “calories in vs. calories out.”  Which is something we hear all of the time.  But I gotta tell you… weight loss is NOT just about that.  Because 1000 calories of fruits and vegetables does NOT equal 1000 of burgers and fries.  And just eating the “right” amount of calories and burning off the “right” amount of calories does not equal a good diet.

He then went on to talk about how he had “no willpower” and “if it (the diet) is hard, I’m not a good candidate.”   “If this was really difficult, I’d be a dismal failure,” he continued.  Then he went on to say — which is what really irked me — that they, Jenny Craig “do all the work for you.”

So basically, what he was saying was — I don’t want to work for it, I don’t want to think about it, just give me what I need to eat and I’ll be thin.” Which I guess it what a lot of people want — fast, easy, quick, no-brainer.

Here’s the problem: losing weight shouldn’t be, and isn’t, about willpower, doing the ‘right’ things, and it’s definitely not about someone giving you a meal to microwave (which Jenny Craig does) and telling you to eat it.  Jenny Craig’s system is set up that you buy and eat their prepared foods.  Sure, they say you also need to incorporate some healthy fruits and vegetables….hello?  Not rocket-science.  But if you don’t even have to think about what the heck you’re eating, how are you going to keep the weight off?

On top of it, but if Jason (and everyone else wanting to lose weight) doesn’t look into the deeper reasons as to WHY you overeat, you’ll never keep the weight off.  You’ll be constantly struggling with food.  Even if you don’t think it’s a struggle, let me tell you it will be.

Back to his comment that “they” do all of the work for you.  If you really want to lose weight — I mean REALLY — then YOU have to do the work.  And I’m not just talking about the cooking, eating right, and exercising.  I’m talking about the inner work. Because the majority of people who are overweight didn’t get there simply because they ate the wrong foods, or didn’t exercise, or because they ‘love’ food.

It’s because they weren’t willing to look deeper into themselves to get to the root of the issue. (read that again).

And no, it’s not about going back to your childhood and solving your ‘problems’….it’s about becoming real with who you are, what you want out of life, and what’s going on inside.  Once you understand why you eat, what you’re really hungry for, how to love yourself (and your body), and to feel true fulfillment in life you won’t need the false security that food provides.

Even Valerie Bertinelli, the female spokesperson for Jenny Craig, talked about in her second book Losing It, that “dieting fixes one problem, but to maintain that weight loss, you have to work on everything else.”   Let’s hope Jason Alexander soon realizes the same.

©2010 Eat Without Guilt. All Rights Reserved.

I’ve seen too many women spend years dieting, spending hundreds (more like thousands) of dollars on weight-loss programs and diets.  And having self-esteem issues because they just ‘can’t follow the diet.’

Well, you might not like hearing this, but…

The multibillion dollar diet industry thrives on your failure.   They need you to keep coming back to them for business.  The diet and weight-loss industry is built on repeat business.  It would be a very short-lived business if we all succeeded the first time.

And let’s face it, if they could really show you how to lose weight AND keep it off — you wouldn’t have to keep purchasing their products, attend their meetings, and buying their special foods.

And some of the “big name” diet and weight-loss organizations are owned by food companies ….(makes you think, huh?).

Americans alone spend over $55 billion (yup, Billion!) dollars a YEAR on weight-loss products.  And as a nation we keep getting heavier and heavier.  I think the ‘industry’ is doing something right — to put money in their pocket.

And let’s face it — diets don’t work.  There are different statistics out there, some even saying that 95% of all people on a diet gain the weight back within a few years.  I can tell you from my own personal experience this has been true for me.

In addition, diets do NOT teach you how to trust yourself.  The basic message of a diet is:  if you trusted yourself, you would start eating at one end of your kitchen and chew all the way across the U.S.  (okay, I’m exaggerating, but you get the idea).  But basically they tell you that if you trusted yourself  you’d never stop eating.  So, you need to trust them and their ‘rules.’  And do what they say, as opposed to learning to listen to yourself.

Another thing that is that weight-loss should not be the goal.  It should be the by-product of learning how to listen to your body for when it’s hungry, what is needs, and what it wants.  In other words –a healthy relationship with food, weight and your body.   Because when you lose weight….you don’t lose the reasons WHY you turned to food in the first place.

Let me repeat that:  when you lose the weight, you don’t lose the reasons why you turned to food in the first place.

For these reasons, and many others, is why I started Eat Without Guilt in the first place.  I struggled for so long, yo-yo dieting, feeling like a failure, that I had no willpower, that I just couldn’t follow the “rules”, and that if I could ONLY just lose weight I would be happy, joyful, peaceful and content.  Losing weight would make me not only happier, but a better person.  Boy was I wrong.

I want to help as many people as I can break free of the diet and overeating cycle and live a healthier, more satisfying life.  And to set you free so you can continue it on your own.  And to learn how to support YOURSELF.

And that’s just one of the reasons why I created an Intuitive Eating Success Class – to set you free and give you the tools to continue it on your own…for life.  Without having to pay me over and over again.  I’d love nothing more to have you in my course, and then see you continue on your own without my help (I’m not kidding!).

You see (especially women) we are so good at supporting everyone around us that we tend to put ourselves at the bottom of the list. We are constantly under pressure, overwhelmed and have many demands at both home and at work. We expect ourselves to be superwomen….and everyone else does too.  So for many, this translates into having an unhealthy relationship with food. The only way we know to give ourselves a break or a ‘treat’ is to eat something.

I want women (and men) to get back on the path to returning to your own natural instinct to eat when you are hungry and stop when you feel comfortably full or satisfied. So you never have to spend a dime on weight loss products again.  Ever.

My intuitive eating course, and my eat without guilt philosophy, is not a diet or plan.  Instead, it’s about  regaining the pleasure and enjoyment of eating without guilt and punishment.  About learning how to listen to yourself and your body.  How to discover if you’re really hungry, what you’re hungry for, and to bring complete awareness to what you are eating.  How to begin creating lasting peace with food.

About how to uncover your automatic response to emotions – and how to steer it away from food (because so many of us turn to food for emotional reasons, not physical ones.  Or we’ve been dieting or overeating for so many years that we no longer ‘know’ the difference between to two).

It’s about helping you respect your body and do what’s right for YOU (not what the newest ”study” or weight-loss guru says).

That’s what I’m all about.  Helping people get back to learning how to trust themselves again. And be really comfortable around food.  And not dieting and feeding the diet industry.  But to learn how to feed ourselves, our body and soul, and treating ourselves with kindness….NOW, not when we lose the ‘weight.’

So, what are your thoughts?  Do you agree, do you think I’m being too negative (about the diet industry)?  What has been your experience with diets?  I’d love to hear your thoughts — and yes, even if you don’t agree with what I say.  That’s the main reason for this post!  To start a discussion…

(for information about the upcoming Intuitive Eating Success class, just click here)

©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.

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.

When trying to lose weight, many people can’t get moving or get stuck.  You don’t know where to begin, or you’re already going and then roadblocks get in the way keeping you from moving forward.

In order to help you live your best life, I’ve decided to shake things up a bit with some good news:  a contest!

I’m having a Get Out of The Diet Rut Contest, and here are the details and how you can enter:

What You’ll Win:

An hour long one-on-one “Get Out of The Diet Rut” Session with me, Dinneen Diette.  In this session I’ll determine your three biggest diet roadblocks and provide personalized strategies for crushing those barriers that you can use right away making your weight-loss easier and more productive.

The way to lose weight effectively and keep it off is getting clear on where you get stuck.  I’ll uncover that and design an effective approach suited just for you.

How To Win:

Write one or two paragraphs about your biggest weight-loss or diet challenge and post it on your blog or Facebook with a link back to www.EatWithoutGuilt.com.   Then email info@EatWithoutGuilt.com with your entry. 

OR — if you don’t have a blog or Facebook account, don’t worry because you CAN still enter!!  Either:

1)  Leave a comment in the comments section below, or  

2)  Email your entry directly to info@EatWithoutGuilt.com

That’s it  and you’ll be entered!!  So easy.

Contest Rules:

Three winners will be chosen at random on April 21, 2009.  You’ll be contacted to schedule your session right away.

Good Luck!

-Dinneen

©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.

©2010 Eat Without Guilt. All Rights Reserved.

1) When you’ve finished everything on your plate?

2) When the box or bag is empty? 

3) When the TV show is over?

4) When you feel full?

If you answered #4 – good for you!  You probably have a healthy weight and are maintaining it.

However, if you answered any of the first three, you may need to take a look at your eating style, or more precisely, your fullness factor.

A key element in keeping your weight down is whether you use internal or external cues to signal that it’s time to put down your fork and step away from the table.

Last year researchers at Cornell University studied people in the U.S. and France to better understand how they decide they’ve had enough to eat. The researchers found that the more people relied on external cues, the heavier they were.  External cues are just what the terms says, outside signals – like an empty plate or the end of a TV show – that tell people when to stop eating. 

Those who used internal cues – like feeling full – were more likely to be of normal weight.

Not surprisingly, it was the French who most often used internal cues.  This is a key reason why they stay slim while still eating high-fat foods such as pastry and cheese.

These findings were touted as “news” but I can tell you, for me this was something I witnessed first-hand when I worked for a French travel company and also when I lived in France.

In general, the French eat until they’re full and then stop.  With they key word here being “stop.”  When they’ve had enough they don’t take seconds and just walk away (or stay seated at the table but don’t eat anymore).

The French attitude towards food emphasizes internal cues related to the pleasure of eating and minimizes opportunities from external cues. 

The Japanese have similar attitudes.  They have a saying that recommends “Hara hachi bunme”, which means “Eat until you are 80 percent full.”  Like the French, the Japanese eat slowly, enjoy the food for it’s flavor, and eat much smaller portions than Americans.

So now you’re thinking, “But how do I know when I’m full (never mind 80% full!) and when to stop?”

How to Know When You’re Full

If you don’t know when you’re full, you need to train yourself to pay attention to internal cues and diminish the influences of external cues. 

But first, be aware that it takes about 15 minutes for your stomach to send a message to your brain that you’re full.  This may be why the Japanese say to stop eating at 80% full (but I don’t know for sure – I’d love to get some insights from anyone Japanese!).

When you find yourself finishing off your plate and reaching for seconds, take a moment to stop and relax.  Talk to others you’re eating with, or if dining alone you can take the break to write in a food journal. 

You just may be surprised that after even 5 minutes, you may not want that second helping after all.

©2010 Eat Without Guilt. All Rights Reserved.