Do You Know How to Listen to Your Hunger?

You’ve probably heard over and over again “eat when you are hungry and stop when you are full.”

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.

What Does Valentine’s Day have to do with Weight-Loss?

This is a post I wrote last year, but it’s message still holds true .  Hoping you will find some wisdom and inspiration from it this year.

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!

5 Surprising Reasons You’re Not Losing Weight

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

My Elimination Diet: Update & surprising “diet” results

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

An Easy Way to Keep Your Waistline & Health In Check

The Secret to Surviving Thanksgiving Without the Weight Gain

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

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

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

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

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

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

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

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

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

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

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

A Powerful Tool to Keep You Motivated

When I start talking to people about what I do, or when I start working with clients, the first thing they think about is a number.  A number of pounds they want to lose,  a number they’d like to achieve on their bathroom scale, or a size jeans or dress they’d like to fit into.

That’s all and good, as hey, I’m all about helping people shed some extra weight!  But they’re often forgetting about the REAL results of weight loss.  And it has nothing to do with a number.

Talk to anyone who has lost weight and they’ll tell you so much more in their lives was affected, and not just a number they had in their head.

What do I mean?

Well, if you happen to watch the successful TV. show The Biggest Loser, you get an inside look into their lives.  Especially once they’ve left the camp and are back home continuing the journey of losing weight and applying what they learned.  Almost everyone (well, actually everyone) talks about how their family life has changed.  The relationship with their spouse has improved, the time they spend with their kids is more precious (one reason being is they now have the energy to play or run around with them).  They have much more confidence, and performing better at their jos….I could go on and on.

So if whether or not you watch the show, you get the idea…losing weight goes WAY BEYOND just a number.

So I ask you, what does losing weight really mean to you?  What is the REAL impact is has on your life…and the lives of those closest to you?

Here is a simple, yet powerful tool that I use with my private clients, but I’m going to share with you today.

FIRST — Think about ALL of the benefits of losing weight and how it impacts your life.  Some examples are: clothes fit better, have more energy throughout the day, no more mood swings, depression or irritability, you feel and look better, sleeping better, less stressed (and know HOW to deal with stress better), more self-confidence, etc.  You could go on and on.  So list 20 (yes, twenty!) benefits of losing weight.

SECOND — Now go a bit further and think about how it will affect other areas of your life.  Here a just a few areas that are affected, along with some possible examples:

1)   Family & Relationships. Your spouse and children are now eating healthier as you’re cooking healthier foods.  You can now play with your kids as you have the energy.  You’re spending more quality time with your family whether it be sitting down having meals together, going for a bike ride together, or just talking with them.

2)   Work. You’re more focused, less tired, asking for the promotion, going after the job you really want, attending networking events now (as you feel better about yourself)

3)   Finances & Money. You’re saving money because: you’re eating out a lot less, not buying the daily morning latte, you’re eating less(!), drinking a lot less alcohol, off some of your medications due to getting healthier, etc

4)   Social Life. You’re going out more with friends, being more social, or dating more.  You’re attending more social events because you can “handle” yourself around the food, you have more self-confidence, WANT to be around friends (as opposed to “hiding out” because of your weight), etc.

5) Now think about how all of this affects Your Future in all of those areas.  How your relationships, family, job, finances & money, social life, will be better (and worth more) in the future.

So remember it’s not just about losing pounds – it’s about changing your life.

And in order to do that you need to look and go way beyond the numbers.  That’s the real impact of losing weight.

Transforming your family, your relationships, your social life, your work, your money – in a nutshell, your life!  It’s about becoming the person you were meant to be.  I truly believe we all are here on this earth to lead happy, wonderful, fulfilling lives.  So take the time to look at the real benefits, and not just the number on the scale.  And see how your footprint on this planet will be lighter, but more powerful and leaving a lasting imprint on so many other lives.

10 Simple Strategies to Eat and Shop Healthy (and Save!)

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.

A Powerful First Step to Ending Comfort Eating

9 Healthy Tips to Surviving BBQ Season

It’s summertime and the season for firing up the grill for BBQ’s.  But if you’re trying to watch your weight, the big spread of food can bring about stress and it’s easy to overeat or feel stuffed.  With all of the chips, hamburgers, hot dogs, ribs, and mayo-laden potato salad around it’s no wonder.

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.

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