Eat Without Guilt » guilt

Black Bean and Corn Salad

Dinneen — Thu, 27 May 2010 10:25:20 +0000

As the weather is warming up, I LOVE making quick, easy, and healthy salads. And not just lettuce-based salads.

When I lived in France, I saw there were so many types of salads out there that the word “salad” took on a completely different meaning. There were fruit salads, vegetable salads, tabouli, bean salads….the list goes on and on.

And food took on a whole new meaning too. Especially during the Summertime when it was too hot to cook (AND there was no air-conditoning!) I saw the abundance of foods available — whole foods.

My favorite pastime (besides eating and drinking some wine) was going to the outdoor markets. Walking around, the air was filled with so many amazing smells: I’d catch a whiff of the ripeness of a tomato, the sweetness of a freshly cut melon, the aroma of a strawberry picked just hours before, an organic chicken roasting at a nearby stall. And the cheeses — ah, the cheeses! Now that was quite an aroma…and I loved it. Then I’d walk past rows of olives (I never knew there were so many types!) and I swear I could taste them with my eyes.

And the herbs….the fresh herbs filled the air.

(Okay, my taste buds are watering….now what was I talking about? Oh, salads….)

So I’d go to the farmer’s market and take a look (and some tastes!) of the foods that were in season. And I’d go home an try to create a salad. And sometimes just taking what was already in my pantry, and adding some of those fresh herbs, or a fresh vegetable or two, made all the difference.

So here’s a salad recipe I came up with made with canned black beans. No, it’s not a French recipe. But as in the summertime I didn’t want to cook too much, I was always looking for new ways to make salads. So I’d often use some of the items I’d get at the markets, and then add some of my pantry items to mix it up a bit.

Besides, beans are a great source of protein so they fill you up, have cholesterol-lowering fiber, and are loaded with antioxidants. Plus they’re low in calories (and that’s always a bonus).

So this recipe is super easy, quick, and even a non-cook can easily make it. Because that’s what I’m all about. Making food and cooking easy for anyone to do.

Because you don’t have to be a French-chef to prepare good and healthy foods.

Black Bean and Corn Salad

Ingredients:

2 (15 ounce) can of black beans, thoroughly rinsed and drained

1 (15 ounce) can of corn, rinsed and drained

1 pint of grape tomatoes, cut each in half (or 3-4 plum tomatoes, seeded and chopped)

1 green or red bell pepper, seeded and diced

1/2 cup chopped green onions or shallots

1 fresh jalapeño pepper, seeded and minced

1/2 cup fresh chopped cilantro

3 Tbsp of lime juice (about the amount of juice from two limes)

2 Tbsp olive oil

Salt and pepper to taste

Directions:

In a large bowl, combine the beans, corn, tomatoes, bell pepper, onions, jalapeño and cilantro. Add the lime juice, olive oil, and add salt and pepper to taste. Stir and chill before serving.

Serves 6-8

So this holiday weekend when you’re firing up the grill, and tired of a boring lettuce salad and want to add to the mix something healthy, satisfying and easy — try it out.

What are some of your favorite salads?

How to Indulge, Without the Bulge, Over the Holidays

Dinneen — Thu, 18 Dec 2008 20:16:29 +0000

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

Hot chocolate? Pass me a cup. Gingerbread? Mmm, mmm, serve me some. Christmas cookies? Absolutely!

And I don’t gain weight. “Impossible,” you say. No, not at all.

Now that doesn’t mean I forgo eating my veggies and other healthy foods during the holidays. It just means I relax a bit don’t try to be so vigilant by following a strict regimen. And you should do the same.

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

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

Eat With Pleasure. Be in the moment, truly enjoy the food and take real pleasure when eating it. Studies have shown that one gets more out of a meal, not just emotionally, but also physiologically, when the food is a pleasure to eat.

In other words, when you eat with pleasure, your body absorbs more nutrients from the foods than if you ate the exact same foods but without much enjoyment. So whether you’re eating a piece of fruit or a piece of chocolate, eat it with pleasure!

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

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

So just telling yourself that you can have that piece of pie anytime, the desire to devour the whole thing subsides. Really, it does. Once you get rid of the feast or famine mindset your body will crave it less.

Get some exercise. We all tell ourselves we’ll exercise, and then don’t do it during our busy holiday schedule. The best way is to plan exercise into your routine, and set a minimum time that you’ll exercise per week. But make it something that is achievable. And then use positive reinforcement.

For example, I’m busy this month but I still make a schedule for exercise, but I make it a lighter one…and I stick to it!

If I usually exercise Monday, Wednesday and Friday, then for the few busy weeks of December I say I’ll exercise Tuesdays & Thursdays. It’s only two days, and THAT I can do! It’s not overwhelming, but it still gives me some exercise. Hey, some is better than none!

Then after achieving it, I pat myself on the back instead of criticizing myself for not getting enough.

What often happens is that I’m much more motivated to exercise the next time. Having felt good for achieving something, I want to achieve it again. It’s the role of positive reinforcement.

No matter what time of the year, there is an easy way to keep your weight under control — without an ounce of deprivation. You can indulge, but just do it with pleasure, in moderation, and be sure to get some exercise.

Once you put your mind to it, you may be surprised by just how easy it is.

How do YOU indulge without the bulge? What works for YOU?

Holiday Eating — Without Weight Gain!

Dinneen — Mon, 08 Dec 2008 20:38:26 +0000

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

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

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

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

Here are some of my favorite and helpful tips:

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

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

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

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

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

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

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

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

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

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

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

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

Enjoy Thanksgiving Without the Guilt

Dinneen — Mon, 24 Nov 2008 23:53:11 +0000

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

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

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

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

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

There’s no way to win, right? Wrong!

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

Well, the answer is…both!

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

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

Get Rid of the Pressure

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

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

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

Take Pleasure

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

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

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

Realize it’s Okay to Overeat

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

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

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

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

So relax…. and enjoy!