Responsible Holiday Partying: Weight Loss & Holiday Temptations

Responsibility stinks.  There is something liberating about abdicating responsibility.  When you are not responsible for an action or a behavior, it allows you to act with impunity because “nothing is your fault.”  This is especially true when it comes to dieting and weight loss.  When you show up for that holiday gathering and everything offered to eat is full of calories, sugar, fat or carbs, what are supposed to do? You have to eat it! There’s no choice! It’s not your fault! That’s a wonderfully liberating feeling: you can eat without guilt!

Except….you really do have a choice.  You can say “no thank you” and not eat what is offered, or you can eat only a little of the healthiest options so as not to appear rude.  Holiday gatherings are always the hardest for those of us working to lose weight.  A lot of us choose to deal with these kinds of parties as Cheat Days. We essentially give ourselves permission to eat the way we want to eat when we’re out at a holiday event. We know there are going to be all kinds of treats of special foods and we aren’t going to be able to resist anyway, so we might as well eat them and enjoy them! “It’s a Cheat Day!”

Those of us who been down this road before know that while it looks good, it’s really a trap. The Holiday Season runs pretty much from October through January where I am and it’s usually full of potential Cheat Days: there’s the Halloween parties; there’s the Thanksgiving meals; there’s Christmas and Hanukkah parties, and then there’s the big New Year’s Eve bash.  Everyone everywhere is celebrating something and then there’s all the holiday treats that make it into the office and your home. Consumable gifts are very common, so there’s cookies, chocolates, cupcakes, candies and liquor going back and forth.  They’re there in the office break room, just calling to you! And we all know how it starts: “one won’t hurt!”

The temptation to abdicate responsibility is there: those sugary coffee drinks/ cupcakes/ cookies/ muffins are irresistible! “It’s only for the holidays! I’m allowed to celebrate, right?” Except we end up celebrating ourselves back into our “fat pants” and by New Year’s, we are resolving to lose those Christmas pounds we put back on! As a result, we end up starting the New Year feeling depressed, as if all the hard work we put in during the spring and summer was completely undone by the Holiday Season because, well, it was undone by holiday eating!

This is the Most Dangerous Time of the Year when it comes to weight loss because of the built-in excuses: we can’t keep resisting the temptation of all these delicious seasonal treats and we’re allowed to celebrate, aren’t we? Yes, we can ‘celebrate’ as much as we want to but at the risk of being a real Scrooge here, we don’t have to eat the cookies to have a good time at the party.

I admit I am a confirmed caffeine addict and this time of year, Starbucks is full of their ‘holiday beverages.’  Two of my favorites are the Eggnog Latte and the Chestnut Praline Latte, both of which are chock-full of calories and sugar! I love those things, but I discovered that I love them more when I don’t have them all the time. Usually, I have between two and four of them during the holiday season and I tend to reserve them for times when I am celebrating with friends.  Yes, I choose to celebrate by indulging in a rare holiday coffee beverage when I am out with friends, but I am just as likely to choose not to have one too.  My friends don’t know or care if I have the seasonal coffee drinks or not, and if we are having a bigger meal than usual later on, I might want to adjust my calories accordingly.  The point of getting together with my friends is to socialize, not stuff myself full of fat and sugar.

I know how tempting it is to give in and have something unusual and decadent! Some of these seasonal treats look amazing and I have tried a few of them. In my experience, most of them look better than they taste! A few years ago, I gave in and had a snowman cookie. While it looked yummy, it wasn’t. It was a bland overly sweet sugar cookie– tasteless in my opinion.  Cute and seasonal, yes; worth the sugar and calories? Definitely not! (I’d have done better to save those calories for an Eggnog Latte– that would have been worth it!)

We don’t have to Scrooge to lose weight in the holidays but we do need to take a page from his book and keep an eye on where we are spending our calories. I know there are people who scoff at calorie counting and while we don’t need to count every olive and nut we put in our mouths, we do need to keep an eye on the bigger picture! Having a cookie isn’t off limits but maybe we can cap the cookie count at two? The same is true for the parties and events: we don’t have to turn down the invitations but maybe it might be a good idea to decide which ones we are really going to eat at and which ones we’re going to do more hors d’oeurves, which ones we’re going to choose to have alcohol and which ones are going to be alcohol-free.

This is the time to celebrate and enjoy the company of family and friends. We don’t have to resist all the treats and temptations as long as we remember we are responsible for what we choose to eat.  Sometimes it really does help to remember all the hard work we’ve done during the year.  It took a long time to lose the weight we’ve lost so far.  Do we really want to put it all back on because we don’t want to pass on the snowman cookies?

 

The Weight Loss Guarantee No One Talks About

When we see commercials for weight loss or fitness programs, they almost always have some kind of 30 day or six week guarantee.  You follow their program for the requisite number of days, and “if you don’t lose weight/ inches, we’ll refund your money!” Of course, there is always the caveat that “you WILL lose weight/ inches” because you’ll be following their program (yeahhhhh, riiiighht!) but no one ever guarantees that you’ll keep the weight off and won’t have to do this again.

There is one guaranteed method of losing weight and keeping it off, but no one likes to talk about it.  It’s not glamorous or ‘trending’ or novel.  It’s Consistency. We all know about it but we hate doing it, so most of us don’t!  We know we should eat more veggies and less processed/ packaged foods, but.…. We know we should avoid the sweets, the carbs, the treats that aren’t good for us, but……one won’t hurt, right??  We make exception after exception because it’s So & So’s birthday/ anniversary/ celebration etc.  Then it’s a holiday or another special occasion or a ‘special’ treat so we cram those treats down even though they’re # 10 or more on our list of ‘exceptions.’  Then we wonder how we got so far off-track or why we stopped making progress or how we managed to gain X amount of pounds when we haven’t eaten ‘that much!’  This is the first sign that we’ve become Inconsistent: we stop making progress, i.e. losing weight!

Then comes the second consequence of Inconsistency: “why is it so hard to resist temptation??” Because we have taught ourselves that we can eat whatever we want! Yes: we have taught ourselves this bad habit! It might be nice to blame all those people who had birthdays or brought cookies or shared candy or other treats but they didn’t make you eat them! Even if they pushed them at you with the “one won’t hurt” excuse, you were still free to say firmly but politely: “no thank you.” It also wouldn’t have been out of line to give the brief explanation: “they’re not good for me.”  But we didn’t say that, did we? We said “thanks!” and helped ourselves! ……And now here we are, our progress stalled or erased and we are once more struggling with cravings and temptations that we really want to give in to, when just a few months ago, we would hardly have noticed that the grocery store has that great bread from that restaurant chain or that the Peanut Butter M&M’s are on sale for Halloween.

This is where most people just tune out because no one wants to hear that it’s our own fault and that staying Consistent would have bypassed these issues entirely! We don’t want to be Consistent because it’s BORRR–INNNNGGG!! Eating nutritious healthy low calorie food every day is just so old and tired! I’m tired of eating healthy food that helps me lose weight! I want to eat all the cookies and bread and sugar that makes me feel like crap and makes me gain back all the weight! Of course, we don’t actually say that to ourselves but it’s still the truth.  We lie to ourselves by making the ‘celebration’ excuse or the ‘one won’t hurt’ excuse, but at the end of the day, the truth is that most of these treats that we want to eat don’t make us feel good, they get in the way of our reaching our goals, and they make it harder for us to resist temptation.  But they were yummy, right?

“Eh…they were okay….” This is also usually the truth.  Most of the time, these treats aren’t as good as we remember them being and even if they are good, they last only as long as it takes to eat them: about a minute or so.  Was that minute worth the cravings and sacrificing your progress?  Add all those minutes up and weigh them against feeling cruddy, gaining weight and fighting temptation: worth it? Yes or no?

I can only answer for myself: NO, they weren’t worth it.  Some were good (bread is nearly always yummy for me!) but at the same time, I know what happens to me when I eat bread: I retain water like a freakin’ sponge, my hunger shoots through the roof about an hour after eating it and the next day, my hands hurt.  Nothing like a pin-through-your-thumb-joint kind of pain to get your attention and remind you “Yep! You chose to eat that bread!” As much as I love bread, it’s not worth the ‘hangover’ I have to suffer through for the next couple of days or so until the grains and carbs get cleared from my body.

But is Consistency really boring?  Not unless we make it boring!  For most of us, there are a lot of foods on that healthy and nutritious list, but we either don’t want to make them or we just crave novelty. Right now, there are dozens of new books hitting the stores almost every day full of delicious, low calorie healthy recipes and, if you don’t want to buy a book, the same kinds of recipes are available for free on Instagram, Facebook, websites and blogs! All you have to do is Google!  You can eat something different that’s healthy, low calorie, low carb and unprocessed every day if you choose to do the work! (FYI: I Googled for you & there are links below!)

Myself, I choose not to do that much work with cooking! It’s too much of a hassle for me and I am seriously happy with much more simple recipes like “fried hamburger.”  I am also just as happy with steamed veggies, tossed salad and –whoa!– sweet potato fries! (Those last almost qualify as ‘a hassle’ for me!) But those are the kinds of foods I like to eat, and if I get bored, I can change it up by getting roasted chicken or simply switching to another protein that I enjoy such as pork, lamb or even an omelette.  The same is true with the vegetables: if I get bored with one, just switch to another! It sounds simple and it is! I don’t have to choose between Mexican or Chinese or Indian food in order to eat what I like, and even among those foods, there are still dishes I can enjoy that meet my guidelines.  Last week I met friends at a Mexican restaurant and had chicken caseras: grilled chicken on a bed of shredded cabbage and onions with guacamole, sour cream and pico de gallo– and it was really really good! Even more importantly, after enjoying something different and delicious, I didn’t feel cruddy afterwards!

Also as a bonus, how hard would it be for me to make something like that at home? It’s something even I could do: get a bag of shredded cabbage, chop an onion, chop up some rotisserie chicken breast and mix it up with some fresh pico, sour cream and guacamole! Yummy, healthy and– most shocking of all– it’s Consistent with my goals! I can eat something like this every week or every day and stay Consistent with my weight loss, health and nutrition goals! How boring is Consistency from this viewpoint?

What happens with most of us (me included) is we get stuck in a rut.  It’s easy to fill the fridge with rotisserie chicken and bagged veggies so we forget that there’s a whole array of foods and recipes that are available to us. In that situation, yes, Consistency is boring, but it doesn’t have to be! We don’t know what to look for or we get lazy and rather than try to find something new that stays within our eating guidelines, we go back to what we used to eat.  The problem is the way we used to eat is what caused us to gain weight and feel cruddy all the time.  We call it a treat or a special occasion but all we are treating ourselves to is failed goals, a blood sugar roller coaster, weight gain and added aches and pains.  Personally, I don’t think of any of those things as “treats!”

Food For Thought

Nom Nom Paleo

Paleo Leap

Primal Potential

Eating Clean

 

 

Weight Loss & Holiday Treats: Yummy or Not, Here They Come!

We are coming up on the holiday season, and after the Summer Swim Suit Season, this is probably the one that dieters hate most.  “OMG! There’s food EVERYWHERE!” And, it’s never very healthy food either.  It would be different if we had trays of roasted Brussels sprouts on every flat surface or people brought platters full of carrot sticks to share at work, but other than the occasional luncheon crudité platter that no one touches and eventually dries out, most of the holiday food is sweet and full of calories and carbs, but not a lot of anything nutritious.

This is where we feel super-self-conscious about turning down the proffered cookies or the pumpkin bread or anything else some tries to share with us.  We don’t want to be rude and we don’t want to feel like we’re making everyone else feel bad for eating them.  “He/she’s being so good and not eating any of these!”  At the risk of being Negative Nancy, you are not responsible for anyone’s guilt: if they feel guilty for eating the brownies and sugar cookie snowmen, that is their responsibility! (Those ‘treats’ aren’t any healthier for them than they are for you!) If they want to spend January and February losing those Holiday Pounds, that is their choice: you choose not to gain them!

The other danger with all these ‘treats’ is that most of them are just there for the mindless eating. We tend not to pay attention and just grab what’s next to us and eat it, whether it’s something we like or not. Frankly, I ate a lot of Twizzlers that way.  I don’t like Twizzlers and never have (they taste like bland sugary plastic to me.) If you give me a choice of licorice, I’d choose Red Vines (or black) every time! Twizzlers? Blecchh! But somehow, when there was nothing else left in the Halloween candy bowl, yup! I ate them! Why?? Ummm…. because they were there…..?? Yes. Really. That was the reason: they were there!  Even worse, while I was eating them, I would be thinking how they weren’t really good and how I wished they were really Red Vines, but that didn’t stop me from finishing off the bland plasticky Twizzlers! It really is mindless eating. While no one forced me to eat junk food I didn’t really like, the idea of saying no to them was utterly foreign to me.”You mean I can just throw them away? But that’s a waste of food!” As if there were anything nutritious about Twizzlers! (No offense to Twizzlers.)

The point of having a treat is to give yourself something a little special, as in doing something good for yourself.  Is stuffing your face full of blah run-of-the-mill sugar cookies doing something special for yourself? It’s like me with the Twizzlers! If I’d really wanted to treat myself to something I’d enjoy that wasn’t nutritious, I’d have gone to the grocery store and bought a package of the licorice I really do enjoy instead of eating “plastic candy.”  There are better ways of “treating” yourself than junk food but we tend not to think of them as real ‘treats.’  These can be real foods like apples, figs or nuts, or something like utterly radical like going to bed an hour earlier! They are not only beneficial to your mind and body, but who knows? You might actually enjoy them!

How you define a ‘treat’ is totally up to you.  One of my special treats for dessert is dish of dried figs and some Brie.  It’s basically a fruit & cheese plate but I love it!  A treat also doesn’t have to be food.  Some of you may know I have two poodle mixes, Remy (5) and Bentley (18 months) and while they are both poodle mixes, they have very different personalities. Bentley loves a new cookie or a chewer but Remy? His idea of a treat is several minutes of playing fetch! Give him a choice of a food treat or his favorite fetch ball, and woof! throw the ball! If he even takes the cookie from my hand, it’s left in his bed for Bentley to steal.  He’d rather play with the ball every time.  Why? Because for him, playing fetch is something more special than any cookie or chewer I can offer. He doesn’t care if Bentley eats all his cookies and if all the chewers end up in Bentley’s bed, as long as the fetch toys stay in his!

In the end, it’s up to you to decide what is really a treat for you.  If you love Twizzlers and decide that’s what you are going to indulge in this holiday, good for you! (I will gladly donate my share!) My only advice when it comes to treats, Twizzlers or not, is this: make sure it is something you mindfully enjoy! Whether it’s taking a day off to binge The Marvelous Mrs. Maisel with a bowl of popcorn, or sleeping late on Sunday morning or even finishing off the last of the pumpkin loaf, as long as it is something special and enjoyable to you and you are paying attention to your enjoyment of it, then it really counts as a TREAT.  Scarfing down the last popcorn ball as you’re running out the door to Target doesn’t count as a treat because, really, did you enjoy that popcorn ball? If and when you decide to treat yourself, then make the most of it! Set aside the time to enjoy that bowl of popcorn! Save the pumpkin loaf for a time when you can eat it without being rushed or distracted! Or if it’s sleeping in or lounging on the sofa with a book, then do it without distraction or interruption.  This is your treat after all, whether it’s edible or not!

 

Weight Loss & Cravings: The Pause Before You Go Over the Edge

Raise your hand if this has happened to you: you make a well-thought out decision to share a dessert with a friend and then a few days later, you start craving something similar and before you realize what’s going on, you’ve eaten way more sweets, desserts and other not-so-good for you foods than you have in the last few months! Can you all see me waving my hand in the air like Hermione Granger in class? Except my answer is actually the wrong answer! No one wants to be in that situation, like a car skidding out of control before sliding into the ditch. It’s a disaster waiting to happen!

You would think that the problem was that well-considered decision to share a dessert: “if only I hadn’t had those three bites of cheesecake!” That may be one way of dealing with it. I know there are lots of people who just say no to things they consider triggers.  They choose to view it as an addiction and anyone who knows addicts knows “you can’t have just one [fill in the blank here.] If you were okay with never having cheesecake or chips or whatever your particular weakness is ever again, that would solve your problem. If you don’t want cravings for bread, just don’t ever eat bread again.  Never ever.

For some people, that can be a pretty bleak view, looking at the rest of your life without ever eating things you like, such as cheesecake, brownies, bread or cookies along with a host of other things! On one hand, it’s just food. It isn’t like you’re giving up electricity for the rest of your life! There are thousands of people who’ve lived their entire lives without ever tasting a brownie or cheesecake! (Come to think of it, there are thousands of people who live their lives now without electricity!) Seriously, it’s not the end of the world, but it is something that brings a little bit of happiness into your life.  At least it does for those few minutes you are eating it!

If we are being truthful, it also brings a lot of pain into our lives too. I remember in college there were times I’d come home from the store with a frozen cheesecake and as soon as it was thawed out, I’d eat the whole thing.  Of course, I didn’t intend to, but…. We all know how that story ends: “I just couldn’t stop once I started eating it!” And once I was stuck holding the empty tray for a seven inch cheesecake, I’d feel awful. Not only did I feel horrible emotionally, but physically, I felt like a beached whale because obviously I wasn’t hungry when I ate it! I ate it because it was there!

This is what most of us are afraid of when it comes to cravings: once we start, we can’t stop, so it’s easier just never ‘starting.’ The problem is that we blame our cravings on self-control and that’s only a small part of the problem. When we don’t have cookies in the house and we start craving cookies, how many of us are going to leave the house to buy cookies? But, if the cookies are in the house already, it’s all too easy to ‘wander’ into the kitchen and grab one or two. Or three or four.  If they’re small, maybe five… And that’s where we blame our lack of self-control or we blame the cookies for being so good or we blame the family member who brought them home!

Part of the problem is the craving, especially if it’s something sweet.  Sugar really is addictive (Gary Taubes’ book The Case Against Sugar is a great resource!) Foods like bread (my own private weakness) are simple carbs, which the body metabolizes like sugar, so even if it’s garlic bread, to my body, it’s a ‘sugar’ and just a leetle bit addictive! So blaming self-control for not being able to stop ourselves eating a whole bread basket or cheesecake can be a legitimate defense.

However, the plain simple truth is that we knew better when we ate the cheesecake or bread that started our latest sugar binge! If you know that you’re going to be craving sugar within a week of sharing that dessert at lunch with your friend, is it really so difficult to tell your friend “no thanks” when she offers? A friend will understand when you say no to the dessert and you are under no obligation to indulge in something that will cause problems later.  So not starting is one way of dealing with the cravings: no trigger = no craving = no binge.  Problem solved! Yeah…riiighhhttt!

However a trigger food like that shared dessert is not the only reason we develop cravings.  In my case, a lot of the cravings come from boredom. How many of us binge in the evenings? (Hermione Granger here again!) I’m watching tv and I’ve got nothing to do with my hands, so let’s wander into the kitchen and see if there’s anything to snack on! Danger, Will Robinson!  Believe me, if I had a robot, it’d be stationed in the kitchen door each night after dinner! I’m obviously not hungry because I just finished dinner; my problem is I’m feeling bored! Somehow my brain equates boredom with the need to eat something, preferably sweet! “Find something sweet to eat and eat it until it’s gone or you feel like you’re going to throw up!” Really, that was my evening operation for most of my life! In the event I had nothing sweet in the house, Plan B substituted ‘salty’ for ‘sweet’ and the Last Ditch Back Up Plan was substitute ‘salty’ for ‘anything in the house!’ I really really wish I could say I was exaggerating, but I’m not.

But the good thing to come out of this debacle is that since I know what triggers my cravings, I can take steps to stop it before it skids wildly out of control. If bored and feeling the cravings start, I look for something to do other than eating! Even if it’s something like scrolling through Facebook or Instagram or– even better– My Fitness Pal! It can be logging my food and reminding myself how much I’ve already eaten, so how can I be hungry? It can be writing notes for this blog, playing with my dogs or doing my nails (my most recent distraction). It just needs to be something to keep my hands busy so I’m not eating to satisfy a craving that has nothing to do with hunger.

Another trigger for a lot of us is emotion.  How many of us have heard and used the expression ’emotional eater’?  Again, it’s a legitimate issue but once we realize it’s our trigger, we need to take steps to cut off the craving/ binge before it starts.  This issue is obviously more complex than just alleviating boredom.  If emotion or stress is a serious problem in your life, you might need to meet with someone to help you find constructive ways of dealing with it that don’t involve eating. For most of us who find ourselves staring into the fridge after a fight with a loved one or opening a surprise bill not in our budget or some other stressor, it can be less problematic. We have to find a way to alleviate our anxiety that doesn’t involve eating. In some ways, it’s easy and in other ways, it’s not so easy! Suppose your method of ‘coping’ with a problem is eating an entire bag of chips. While you’re eating the chips, you’re not feeling anxious or stressed (as much), but when those chips are gone, the anxiety and stress come back, usually coupled with the guilt for scarfing down a whole bag of Ruffles! Now what do you do? This is where some of us will find something else to eat and  repeat the cycle while others of us will either find a way to deal with the cause of our anxiety or we find something else to soothe it.  In my case, after eating a whole pint of Ben & Jerry’s or the bag of Ruffles or King’s Hawaiian, I’d turn to my pets. My pets are a huge source of comfort to me! Depending on what the problem is, there is also venting on Facebook or calling a friend to share the anxiety and frustration.  Most of us who have normal every day stress and anxiety in our lives have methods for dealing with it; the problem is our knee-jerk reaction to eat our emotions first! What we need to learn is to cut off that reaction to ‘soothe’ our anxiety with food.

You’re probably thinking, “Duhhh!  So tell me something I don’t know!” It’s not rocket science, but it does take patience and practice. We all know the trick about not losing our temper by counting to ten and this isn’t much different.  It involves taking a couple minutes to see into the future: “I’m emotional and I want to eat something, but how am I going to feel when I’m done eating?” Usually the answer will be “pretty cruddy!” or “worse than I do now!” The object is to step into those few seconds between feeling the anxiety-eating trigger and the actual eating! As I said it takes practice and it takes patience. It’s a seemingly simple behavior modification technique. The actual action is simple: stopping the knee-jerk reaction to eat by switching it with another action; it’s ‘seemingly simple’ because changing behavior can be a difficult process. This is where the patience and practice come into action.

We have to remember to ask ourselves that question when we feel like eating because of our emotions and then simply skip the eating! Instead of eating all the potato chips and then holding my dog, I just pick up the dog! Or I start venting online or to my friends or whatever I can do to relieve the anxiety and emotion without eating.  The good thing about this technique is that is also works with those sugar-addiction cravings I mentioned at the beginning.  When we feel the urge to eat whatever it is we’re craving, we need to remind ourselves of how cruddy we’re going to feel after we’ve eaten it.  It can be we feel guilty or ashamed or physically terrible.  In my case, sugar or simple carbs like bread really cause pain in my hands. When I stop eating the sugar, I can feel the improvement within a couple of days. When I start craving something either because of boredom, anxiety or just wanting that not-so-healthy forbidden food, I ask myself how I’m going to feel after eating it. Remembering how bad my hands felt is an obvious deterrent!

It still takes a lot of patience and a whole lot of practice.  There are some times I really really want it and eat it anyway, and when I end up regretting it, I remind myself there’s a reason it’s on my not-to-be-eaten list, especially if my hands start hurting! The craving for Reese’s Peanut Butter Cups is followed by “is it worth your hands aching for a week? Remember how smushed and stale the last ones were? Not to mention 400 calories!” Changing our behavior takes time and we have to be patient with ourselves.  Remembering to pause before grabbing the King’s Hawaiian takes practice and when we screw it up (because we will!), we have to be patient and forgive ourselves. Cravings are what kill most weight loss practices and that’s what this is: it’s a practice!  We won’t get it right the first time we try it but the more we do it, the easier it is to remember and the longer that pause becomes. The knee-jerk reaction to eat our boredom, anxiety and cravings becomes less of a reaction and more of a decision.  That’s what we are really looking for: the ability to make a decision instead of being out of control.

 

 

 

Indulgences: The Cost- Benefit Analysis

Brace yourself- the holidays are coming! For most of us, it begins with Halloween and buckets and buckets of candies and other sweets, followed by the Thanksgiving gorging and then a month-plus of Christmas cookies, cakes, and candies and the alcohol-fest that is New Years.  It pretty much has us surrounded until 2018! For me, this Food Fest actually begins in September, when our community has a pastry filled food festival followed by another one between Halloween and Thanksgiving, so once fall gets here, I’m surrounded by food!

I hear a lot of people complaining about all the treats around them and how hard they are to resist.  I see a lot of posts about how family members keep bringing these temptations into the house and how they keep giving in; how the Halloween candy they bought at the beginning of the month has all been eaten; how they went out for coffee with friends and ended up drinking a ginormous sweet drink with a cookie or muffin or scone.  If only people stopped shoving food and treats at them! How can they resist!

I know I ate my fair share of pastries at the food festival in September, and no one put a gun to my head.  I decided to eat them, and my ‘rationale’ was that I wait all year for this festival.  Were they worth it? They were really really delicious and I enjoyed every bite, but as for being ‘worth it?’  That’s still up for debate!

Basically, this is what it comes down to with every food choice we make.  Some of them are more obvious than others: the hamburger combo or the roast turkey with veggies; the iced tea with sweetener or the regular sugar soda; the bowl of berries or the bowl of ice cream.  Which is going to be better for us?  Which will make us feel better about ourselves and will help us reach our goals? Yeah, those are the ground-ball kind of choices!

The hard part comes with the ‘special’ foods, like the pastries we wait for each year, the bags of our favorite candies just lying around the house and the plates full of holiday cookies, etc.  It’s a holiday (Halloween, Thanksgiving, Christmas, whatever!) and it’s time to celebrate! Why not indulge? It’s only once a year! For most of us, it is only once a year, but the ‘season’ lasts for about three months! There’s a ‘holiday’ a month for the rest of the year and there are countless opportunities to indulge! It’s not the ‘one cookie’ or the ‘one holiday drink/ coffee’ that is going to be the problem: it’s the pattern of behavior it can create.

I’ve been eating healthier for a couple of years now, and this will be my third ‘healthy holiday season,’ but it still takes practice.  The first year was pretty much an unmitigated disaster: all the ‘holiday indulgences that come once a year’ set me back about three months.  It was beyond disheartening.  Last year was better: I was pickier and indulged less, but the treats still did damage and set me back about a month or so.  This year, I have already noticed that the food festival pastries, while really good, were not worth the setback they always bring with them.  I indulged less (only a certain variety of pastry) and I was rewarded for my discretion: only a minor delay.

Of course, the bulk of the holidays haven’t gotten here yet, but I have noticed that the treats that were always so appealing and irresistible still look and smell appealing, but when the choice presents itself (coffee with cream or pumpkiny coffee drink; cinnamon apple cake or no cake), it’s not as hard as it used to be.  After a couple of holiday seasons of indulging, for me the ‘treat’ isn’t worth the setback and disappointment.  Just dealing with the delay from the September food festival was frustrating enough: the delay and frustration aren’t worth the few moments of eating the pastry, no matter how delicious they might be!

The same thing happened yesterday: while grocery shopping, I bought some Halloween candy, which included some caramels that my friend is fond of (and me too!) I bought them because we are having a get-together this weekend and I planned on bringing them, but I was hungry last night after a busy day and a busier weekend….. and I heard those caramels in the kitchen calling my name about 9:00 p.m. last night.  I actually got up and picked up the bag! Once I looked at it, however, I realized right away that eating even one or two of them- and face it, it wouldn’t be one or two!- they weren’t worth the few minutes of ‘yummy’ since I be disappointed in myself.  Even worse, giving in once or twice opens the door for making a new bad habit! This is where we justify our indulgences: I’ll go back to eating good after the holiday! Except there is always a reason to indulge! It’s a holiday; it’s a special occasion; it’s someone’s birthday! There is ONE reason not to indulge: our health; and there are a million reasons to indulge, but are any of them as important or as valuable as our health?

For me, this is another ground-ball question! I remember not being able to turn the wheel of my car without it rubbing against my belly or being tilted all the way up!  I remember my shoes being so tight my feet looked like they were going to break the straps.  I remember being short of breath just walking around Target- forget going to Costco! For me, there is a clear link between my eating choices and the ginormous improvement in my health already.  For a lot of people, the connection is not as clear or obvious because not a lot of people eat themselves to 400+ lbs.  When you weigh 250 and can still get around and be pretty active and pain-free, the ‘consequences of a cookie’ are less obvious: it’s a cookie! It’s not a bomb! How bad can one cookie be?

It wouldn’t be bad, if it were only one cookie! One cookie leads to another, like the bag of caramels in my cupboard! Making an excuse to indulge once makes it easier to indulge again and again. It leads to a pattern of indulging that gets in between us and our goals.  We trade the treats for our health, even if we don’t end up weighing 400 lbs; the weight of our own recrimination and disappointment are bad enough.  We’ve all been the person who ate a box/ bag/ pack of something we regretted and then beat ourselves up over it! Over time, I’ve learned the hard way to avoid the regret: the treats are not worth the delay, the frustration and the disappointment they really cost me! Even though I was tempted by the caramels last night, as soon as the bag was in my hand, the answer was clear to me: I’m not going to enjoy them, even if I eat them! Put down the candy!

No one is going to tell me not to eat the candy or the scones or the pumpkin loaf. No one except me, and that’s what makes it hard! If we were lighting up a cigarette in a bookstore, a dozen people would jump all over us and throw us out! But if we decide to drink a venti pumpkin latte, have a scone, a cookie and another treat in that same bookstore, no one would tell us “that’s enough calories and sugar! Put a stop to it now!” We have to decide if the indulgences are worth what they really cost us: slow or no progress, maybe a weigh gain, disappointment, increased cravings and all the other baggage they come with.  Only you know what baggage they bring for you and only you can decide if the payoff is worth it.  As for me, the pastries in September were good, but were they worth it? I think the price was a bit higher than I planned on!

 

 

 

 

 

 

 

 

 

 

Sugar: The White Death

It is no secret that we are addicted to sugar.  Most of us are pretty good at recognizing the obvious sources of sugars in our diets: candy, soda, sweetened coffee drinks and sweet pastries.  We all know they’re bad for us and so most of us try to limit those.

But there are other sugars in our diet beyond the mochas, cookies and Pepsi: they are the orange juice and bagel we had with breakfast, the whole wheat bread in our turkey sandwich and the pasta we have with dinner.  “But,” you say “there was no jam on the bagel and nothing at all sweet in any of those!”  That is true but there was still sugar just the same, in the form of starches.  This is where most of us make our mistakes (including me) because we haven’t learned how the body processes what we eat.  We’re told to eat low fat and avoid “sugar” so we think we are “eating healthy” when we have juice instead of soda and a whole wheat turkey sandwich or whole wheat pasta with marinara sauce: “I’m eating my healthy whole grains with lots of fruits and vegetables!” But you are still getting sugars in every bite.

Most of us have been told that we can eat better if we give up anything “white,” like cream, whole milk, cheeses, white flour, bread, potatoes, pasta and sugar. While it’s true that “white” usually means highly processed, which is not the best for you, it’s also true that whole wheat breads and pastas are also made up of the similar starches that make up the “white” varieties.  What most of us don’t know is that starches are simply long chains of sugars (polysaccharides)  and while they may not taste as sweet as more recognizable forms (monosaccharides and disaccharides), the body treats them the same way.

[This is where I remind everyone that I am not a doctor or a nutritionist. I just did my own research to educate myself and I’m sharing what I’ve learned.]

I recently read The Case Against Sugar by Gary Taubes, mainly because I wanted to learn more about what sugar is and some of the problems it causes.  His book is quite shocking: health professionals have been complaining about sugar since before we even started refining it into the granulated white crystals we are familiar with! He mentions how Hindu doctors in the 4th Century noted how those who ate more sweet foods were more obese, had bad teeth and more health problems.  Since then, he points out how, as sugar usage continued to grow across the world and people began using more and more of it, so did health problems like obesity, heart disease, gout, dental caries, and of course diabetes. Most Americans are used to demonizing the Tobacco Industry for their concerted campaigns to defend tobacco usage as healthy and not harmful despite the overwhelming evidence; what we should be demonizing the is the Sugar Industry because their concerted offensive to keep us believing that sugar is healthy and nutritious has worked despite the mounting evidence that sugar causes all the problems listed above: heart disease, dental caries, obesity, gout, and diabetes.  Doctors as far back as the 16th Century were telling people to limit sugar usage, but because the Sugar Industry was and still is profitable and powerful, these facts were suppressed.  FYI: several of the studies that ‘proved’ saturated fat causes heart disease were funded by the Sugar Industry, which successfully buried the studies that showed heart disease was more closely linked to carbohydrates (such as sugar). Another FYI: the Sugar Industry actually taught the Tobacco Industry how to launch successful ad campaigns; the head of one sugar research association went to work for Big Tobacco.  They were already in bed together: those blended American cigarettes that became so popular after WWII are a blend of sugar soaked tobacco and air cured tobacco.  The sugar allows the smoker to inhale the smoke more deeply: without the sugar, the smoke is too irritating to be inhaled as deeply into the lungs.  Less smoke, less nicotine, less chance of becoming addicted.  Talk about a Demonic Duo! 

The aspect of The Case Against Sugar that was so shocking was the coordinated effort by The Sugar Industry to hide the harmful effects of sugar consumption from the public and at the same time, encourage increased consumption as a “healthy energy source.”  Most of us know that sugar isn’t good for us, but it’s the different ‘hidden’ forms of sugar that trip up most of us. The three easiest ways to limit sugar in your diet is to: 1) avoid processed foods; 2) avoid fruit; and 3) avoid starches. 

Avoiding processed foods is the easiest  way of avoiding sugar and while I’m a huge fan of fruit (“Nature’s candy”), the sugar in fruit is fructose which isn’t metabolized like glucose & sucrose (table sugar) and doesn’t trigger the satiety hormone leptin. Starches, whether natural like rice,  potatoes, etc or man-made like breads or cereals, are actually just long chains of sugar and the body treats them like sugar. 

While I highly recommend everyone read Gary Taubes’ book The Case Against Sugar, I have to say it reads like a history book, outlining sugar’s continued spread into our diet across the world, mainly fueled by greed/ economic gain and status. The scary part is how every attempt is made to keep us buying sugar despite its dangers.