Deja Vu All Over Again?: Weight Loss & Motivation

There are a lot of technical definitions and explanations for deja vu.  Essentially, you feel like this situation or scene is familiar to you when it shouldn’t be.  In weight loss, this usually shows up when we’ve gone off the rails and gone back to our old eating habits.  We all know– or should know– what happens then: we feel like we used to feel! Depending on how long it’s been since we’ve put ourselves in that situation, we may or may not feel a little deja vu.

When I weighed almost 440 lbs, I felt pretty terrible.  My knees hurt, my back hurt, and just standing was painful. These aches I knew were definitely weight-related but I was also up all night in the bathroom, I had terrible headaches when I woke up and a lot of times, I felt like I was getting hot flashes at night.  Since I am near the right age for hot flashes, I pretty much chalked those up to menopause.  It wasn’t until I changed what I ate that I realized my headaches, hot flashes and overall cruddy feeling were also tied to my weight and bad eating habits.

This past weekend, I experienced a major bout of deja vu and it was not a fun trip down Memory Lane! I spent a major portion of the long weekend hanging out with friends which meant I did a lot more indulging than I intended to do, mainly because I wasn’t paying attention half the time although the other half was intentional. Since I wasn’t paying attention, I did not realize until much later that I had had too much of pretty much everything! I know I can make excuses or blame my friends but the sad fact is I am responsible for my food choices.  It also doesn’t change what I chose to eat and drink, but the consequences were a literal wake up call to pay more attention to my choices!

Not too long ago I wrote about perspective and how we don’t know how good we can really feel because our idea of “feeling good” is a lot closer to “not feeling as bad as I normally do.”  The difference is that once we truly begin to feel great, we realize how awful we had been feeling before.  For me, some of the first positive effects were I no longer had terrible headaches in the morning and the ‘hot flashes’ went away as well as being up all night in the bathroom.  What I came to learn was that those were due to my over-consumption of quick carbohydrates, especially at night. The fewer of these quick carbs that I ate, the better I felt.  My joints began to feel better and I no longer felt like a stiff creaky old lady.  My energy leveled out instead of bouncing up and down and I stopped getting headaches and feeling mentally exhausted all the time. My legs, back and knees also stopped aching the more weight I lost, but I had expected those changes.  These other improvements were a complete surprise to me!

Like most of us, I had accepted the headaches, fake ‘hot flashes’ and being up all night as the “natural effects of aging,” even though I was still under 50 at the time.  The fact that these issues were driven by what I ate had never occurred to me.  It was obvious that my painful knees and back were due to carrying around 440 lbs, but just changing what I ate made a powerful improvement to my overall sense of well-being.  I was vividly reminded this past weekend of how powerful– and how delicate– this improvement really is!

To be blunt, I spent this past weekend on a carb binge! Things like popcorn, sugar, pastry and bread made their way into my diet and while there were some that I purposely chose to indulge in, there were a great many others that I dismissed since “they can’t really hurt me.” In short, I stopped paying attention to how many of these carb-heavy and sugar-rich foods I was eating.  That’s when I learned that yes, these foods can hurt me!

After a few short days of eating some of the things I used to eat on a regular basis, I went back to feeling the way I used to feel.  After not feeling like that for nearly four years, I had forgotten how truly awful it was. The morning-after headache was akin to a migraine and it lasted most of the night.  I was awake most of that night to feel it because I was running back and forth to the bathroom and when I wasn’t, I was lying awake with the covers thrown off because they were too hot. In fact, I had to turn down the thermostat because I felt too warm!  Even before I got that bad, I started feeling stiff and achy again: I was back to being the creaky old lady who was tired all the time. Being stiff, achy and tired again was bad enough without the additional effects! By the time I got up to go to work on Monday morning, I was truly and painfully regretting my choices over the weekend.

The result of this ‘deja vu all over again’ was that I was extremely motivated to go back to making healthy choices again! We all tell ourselves that eating low carb, nutrient dense whole foods is good for us, but sometimes we forget the consequences of not eating what’s best for us.  We tell ourselves that this is a permanent change to our lifestyle but it’s easy to recite the platitudes and slogans without making the real changes. Many of us lament the weight or water gain when we slip and I know I have done it, but it wasn’t until I revisited my old life that I discovered a new motivation.  I want to eat healthier not only to lose weight and feel good: I want to eat healthier so I never feel that horrible again!

We spend a lot of time looking for motivation and trying to keep the momentum going. Motivation tends to be short-lived.  Once it cools off, we start feeling cravings and begin making excuses for eating unhealthy foods.  I found new motivation the hard way:  if you really want to know why you started this weight loss journey, just take a short trip back to your old life.  Once you’ve lived a few days the way you did before, you’ll have all the motivation you need to get back on the road to living healthy!

 

No Regrets!: Thanksgiving & Weight Loss

Most of us who are trying to lose weight quake in our shoes when we think of Thanksgiving dinner. We envision a table loaded with as much food as we can crowd onto the surface and the usual plan for the day is eating ourselves into a coma.  At least that’s the stereotype and even if we don’t eat everything in sight, most of us trying to lose weight go to bed Thanksgiving night feeling pretty miserable about how much we ate that day.

I have been pretty blessed with my family holiday get-togethers.  While we had at least a couple tables full of food, desserts and appetizers (and more in the kitchen), long before I started this weight loss journey, I learned that holidays and family celebrations weren’t about the food: they were about the family.  I know it sounds cliche, but it’s true.  Yes, there were family members who brought some great food that I only got to eat when there was a family gathering, but that wasn’t the point of getting together.

Our family gatherings were always held at my grandparents’ home (now my uncle’s) and we do pot-luck.  Everyone brings a dish and there are some that are prepared there the morning of the gathering (the meal is served at 1:00 p.m. – you snooze, you lose!) Most of the family would show up between 12:00 and 1:00 p.m.  I showed up at 11:00 a.m. to help set the table and help my aunt and grandmother finish up what needed to be finished, but my real purpose in showing up early was that I got to spend that time with them! That was the big draw in getting there early: I got to talk to them without a houseful of family vying for their attention! I got to chat with my grandparents, my uncle, my dad when there wasn’t a crowd I had to shout over.

By the time everything is ready, my aunt, uncle and I had been hard at cooking and prepping for at least an hour and a half. The meal is served buffet-style (we usually had about forty people) and so everyone serves themselves and finds a place to sit and eat.  Usually we would have to refill some serving bowls before everyone got through the line just once so, again, that would be a job for me and my aunt.  Have you ever wondered how people who work around delicious food don’t weigh a 1000 lbs? It’s easy: by the time you’ve mashed it, stirred it, simmered it, poured it, spooned it and served it, it’s not so yummy anymore and believe me, the last thing you want to do is eat it!  My aunt and I would usually get through the buffet at the tail end of the line while others are going back for seconds.  It’s not that we don’t like the food: it’s that we’re a little tired and we really want to sit down and not look at food!

While there were a lot of family gatherings and holidays where I definitely overate, they were not the norm for me.  I was (and still am) more likely to overeat at home alone.  At holidays, by the time everyone had eaten and we’d cleared the table, it was time for dessert and we went through a shortened version of the midday meal.  My aunt and I were usually more focused on getting everything on and off the table in a timely efficient manner and getting the dishes done (no dishwasher at Grandma’s!) While we managed to get something to eat and even some dessert, eating wasn’t the focus of the holiday!

I realize there are always a lot of temptations at Thanksgiving. For me, the biggest temptation aside from the actual turkey are my cousin’s homemade enchiladas. (We’re Mexican, so in addition to the traditional Thanksgiving fixings, there’s beans, enchiladas and Grandpa’s chili.)  There’s also my aunt’s homemade macaroni salad and the chili.  Because I only get these at family gatherings, it’s always tempting to eat more of those foods than is really good for me, so I have to remind myself that there is a saturation point.  This is the point where I get enough that I feel satisfied but don’t feel that I overdid it.  We all know that point: that’s the usual feeling we get when we go to bed regretting how much we ate! The trick for me has always been to serve myself a spoonful or two of the foods I really want to eat.  I don’t have to eat a little of everything, so my plate usually only has the foods I really love on it.  Yes, I like mashed potatoes, especially those from scratch, and I like stuffing too, but even homemade mashed potatoes are still pretty run of the mill and unless my cousin made the stuffing, I don’t need to eat either of those! When I finally sit down to eat, my plate pretty much has only the foods I mentioned above: turkey, my aunt’s salad, a half an enchilada and some chili, usually a spoonful or so of each and that’s my Thanksgiving dinner!

When it comes to dessert, I follow the same method.  If there is something that looks really great or is homemade (one of my cousins is a pastry chef), then I’ll have a small piece of that, but grocery store pie? Usually not. Again, I remind myself that I don’t need to eat something just because it’s there or it’s been offered to me.

I also make a point of reminding myself that if I’m not hungry, I don’t need to eat.  Most of us eat according to the clock or the availability of food.  “It’s dinnertime so I have to eat.” “The food is on the table, so it’s time to eat.” “They offered it to me and if I don’t eat it, I’m being rude.”  I know I’ve told myself those statements more times than I can count! But we only need to eat when our body is legitimately hungry, and I use the word ‘legitimately’ for a reason.  Our body can trick us into thinking we are hungry.  I usually ‘feel hungry’ around 3:30 because that’s usually when I will stop and get a coffee or a snack on my way home, so my body reminds me: 3:30- time to eat! This happens no matter if I’ve had lunch, had a late lunch, or skipped lunch! My body thinks 3:30 is “eating time!”

The other thing that happens to a lot of us is we smell food and our stomach starts rumbling: time to eat! This is a normal biological function: the smell of the food literally starts the digestive juices flowing and our stomach and mouth prepare themselves to digest what we’re smelling.  At Thanksgiving dinner, pretty much most houses are going to be smelling like all kinds of food all day long! Even though our stomachs are growling, we need to remind ourselves of what we just ate!

For me, one thing that definitely keeps me from constantly nibbling or going back for seconds is to walk away from the fully loaded table.  Spending time talking with family I haven’t seen in a while means I can’t eat while I’m talking.  I also can’t eat while doing the dishes! Think of it this way: if you are busy cleaning up, not only will you be a big hit with your aunts, grandmother, mom and the rest of the clean up crew, you’ll also be saving a lot of calories you don’t need to eat! This Thanksgiving, go to bed with no regrets: make sure you spend your time with the people in your life you are thankful for.  You’ve got the rest of your life to eat turkey and pumpkin pie.

Making Monsters: Weight Loss, Drama & Procrastination

I am the Queen of Procrastination.  My internal mantra chants daily ‘if you can do it another day, then do it another day!’ As a result, I have gotten very good at the Last Minute Scramble for a lot of things, such as paying bills, running errands and returning phone calls.  It’s also made me very hard-nosed when I am on the receiving end of another person’s Last Minute Scramble.  We have all been in  the situation where someone is begging for a favor because they waited as long as they could before doing whatever needs to be done. The classic response is “how does your failure to plan make this my emergency?”

In all honesty, I really hate that Last Minute Scramble and one of the reasons I am so hard-nosed is because I know I put myself in that situation by putting off the task day after day.  It’s a monster of my own making and I don’t let myself slide when it comes to taking the lumps for procrastinating, so I’m usually not going to let anyone else slide either! The more I hate it and the harder it is, you would think that I would do it less often, especially when it comes to situations that can become complicated.  (Once was enough with the Last Minute Scramble on taxes, believe me!) Unfortunately, it usually takes a few times before it finally sinks in.

When it comes to weight loss and working out, procrastinating has become Standard Operating Procedure for a lot of us.  You know the drill: I’ll start Monday/ next month/ after the holidays/ after whatever event or celebration.  The problem is that unlike bills, taxes or making it to the store before it closes, there is no deadline for weight loss! However skilled we might be at the Last Minute Scramble, it needs a ‘last minute’ in order to get us into gear, and when there is no last minute deadline, our weight loss and work out goals are just hanging out there in limbo. Forever.

No one who procrastinates likes to think of themselves as lazy.  Laziness and procrastination are two separate entities.  We can be lazy and not a procrastinator, and some of us put off certain tasks because we are too busy doing other tasks.  Some of us will put off these other tasks because they will require a lot of time and/ or concentration, so we wait until we can commit to them without distraction.  In other cases, especially my own, we put off unpleasant tasks because doing them is certainly not fun, i.e. taxes or bills.

For a lot of us, weight loss and working out fits all those categories: it’s a lot of work, takes up a lot of time and isn’t any fun at all! To be honest, when you look at it with that kind of mindset, I can see how it ends up on the Never-To-Do List! It’s right up there with “Colonoscopy” and “Root Canal!” When we moan and groan about “being on a diet” and “going to the gym” and having to “give up all the food I love,” we are only adding to the reasons to put it off until the second Tuesday of Never! It’s awful for us because we make it as awful as possible!

I go to the gym usually three times a week for water aerobics.  In the summertime, the classes are usually so full we run out of room in the pool, but once the cold weather gets here, the attendance drops off dramatically.  It’s cold; it’s rainy and no one wants to get out of the pool or the shower and walk out into a cold, wet parking lot.  Ugh! I thought about it earlier this week as I was hurrying into the gym and I knew it was going to be really chilly when I left class in about an hour or so.  There was a time when I would consider bailing out on the workout but now that it has become a firmly entrenched habit, the thought never crossed my mind.  Now I actually look forward to going to the gym.  It’s not that I’m a hard-core gym-rat: even though the point of going is getting a good workout, the focus is on seeing my friends. In fact, the third ‘class’ isn’t actually a class offered by the gym at all; it’s a bunch of us who show up at a pre-arranged time to work out together.  The activity itself hasn’t changed, but my mindset has.

I know there are books and other programs designed to help people with procrastination.  Building new, healthy or productive habits is a big business and for some of these, the focus is on stopping the procrastination.  In a way, it’s a little ironic: people want to do something about putting off tasks they don’t want to do! What many of us don’t realize is that it’s not your activity that has to change: it’s your focus and your mindset! When the focus shifted from ‘something I should do’ to ‘something I want to do,’ the workout stopped being a task to put off.  Why would I put off something I am looking forward to enjoying? There are times when I’m irritated because I have to ‘cram in the workout’ on a day when I have a lot to do already, but it’s not the workout that is annoying– it’s everything else that’s crowding my schedule!

The same thing is true when it comes to eating healthier.  When having something nutritious and healthy for dinner is something to look forward to instead of another chore to get done, it’s no longer something that needs to be put off.  I mentioned in a recent post that most of the time, people don’t realize how bad they feel on a normal basis because this is how they always feel.  They think they are fine because they have never felt any other way.  Example: where I live, I am surrounded by noise.  I live near a hospital with a helipad, a couple blocks from a fire station, a block away from railroad tracks and between two churches which also have schools. Between the ambulances, the helicopters, the  trains, the fire trucks, the church and school bells, there is always noise in the background at my house.  A few years ago, I went on vacation with my sister and her family and our hotel was literally across the street from a fire station.  The morning after our first night, everyone but me was complaining about “that fire truck blaring all night!” I didn’t hear a thing.  I am sure my ears heard the siren but since I hear sirens all the time, my brain didn’t wake me up.  It’s just normal background noise!

The same thing happens to us when we stop eating  junk food or highly processed foods.  Once we’ve stopped eating them for a while, we suddenly realize we feel different. We don’t feel tired or sluggish anymore; our digestive tract feels lighter or better; we have more energy and our sleep is more restorative.  Once we realize what it’s really like to feel good, we suddenly realize how bad we really felt before, especially if we relapse and go back to eating the unhealthier foods we used to eat.  After even a few days of eating more high carb/ high sugar foods than normal, I can feel a difference in my joints and my mood.  Even my sleep is different and it’s because of the change in my diet.

This realization that how I feel is directly tied to how I am eating has changed my focus.  Yes, I really want to lose weight but the real focus is “I don’t want to feel cruddy again.” Feeling cruddy isn’t something I look forward to, but feeling good? Sleeping well? Having more energy? Yes, I look forward to that! That is how I want to feel all the time, so eating healthier is not something to ‘put off for another day!’ There is also the bonus that I lose weight when I eat healthier and that eating the way I used to eat means I can start gaining weight.  I don’t need to gain weight to remember how awful I felt when I weighed 438 lbs.  Everything hurt and it hurt all the time!  So while others might think “I can start my diet in the New Year so it doesn’t ruin my holidays,” for me it’s the other way around: “I don’t want to ruin my holidays so I am sticking with my weight loss plan!”

When it comes to procrastinating, the only real Cure is changing how you think about it.  When you make it something you want to do, there is no reason to put it off.  We are used to tricking our kids into doing their homework or getting good grades by rewarding them and that is what we are doing with ourselves when it comes to things we would rather put off. Once we focus on the reward, it’s not a chore but something to enjoy.  Going to the pool gives me an opportunity to hang out with my friends.  That’s my ‘reward’ even though I also have more energy, flexibility and sleep better.  I do notice those benefits from the exercise, but honestly, I just like hanging out with my friends! In contrast, there is no reward for eating fast food or junk food for me: after eating it, I feel heavy, bloated, and cruddy.  It plays havoc on my digestive tract (not fun!) and actually causes pain in my joints.  Believe me, none of those things are ‘rewarding!’  Eating healthier and cleaner means I feel better overall and I also lose weight.  Why would I put off eating healthier and being more active for another day when I can do it now and feel great today?  All it takes is changing your focus!

 

 

 

Broaden Your Perspective: Weight Loss & Tunnel Vision

This is kind of a follow up to my last post about being consistent.  One of the reasons we go off the rails is that get locked into “All or Nothing” thinking.  If you’ve ever seen the movie Dead Poet’s Society, there’s the scene where Robin Williams takes the boys out into the courtyard and has them walk in a circle until they are marching as a unit (Dead Poets Society Lock Step Scene).  We fall into the same routine when we get locked into that All or Nothing Mentality: we are so laser-focused on staying low cal/ low carb/ clean eating/ keto /whatever, that we lose sight of the bigger picture. Today follows yesterday and tomorrow follows today and we need to eat clean, eat healthy, eat low carb…..ahhhhh!!! Suddenly, we’re looking in the fridge and all that’s there are bags of salad greens and boneless skinless turkey breast! “How the heck did that happen?!”

If those are foods you love to eat, then don’t worry about it.  I usually have bags of butter lettuce-spinach mix in my fridge mainly because it’s a favorite with me and my dogs (they love it!) As for turkey breast, not a fan at all! Even with skin, if it’s in my fridge, it’s an accident and it’ll probably end up in the dogs’ bowl unless I fry it up with something else or add it to a salad (even then…) But the point is that we get locked into thinking that anything other than steamed veggies or salad greens is unhealthy or too many calories or carbs.  The same thing with any other proteins than chicken/ turkey breast and egg whites.  Everything else has too much fat, too many calories or it’s just not healthy! So we end up subsisting on ‘healthy foods’ that we’ve eaten for weeks on end and we are dying for something different! There we are, picking up trash bags and paper towels at Walmart and before we know it, we’re walking out of the store with the paper towels, the trash bags and two boxes of microwave popcorn (one is kettle corn), a bag of Hershey’s miniatures and a 6 pack of Reese’s Peanut Butter Cups! We don’t mean to go off the rails, but we just couldn’t take another day of egg white omelets, steamed broccoli and grilled chicken breast!

We’ve been so focused on Healthy-Low Cal-Healthy-Low Cal-Healthy-Low Cal, march-march-marching along like Robin Williams’ school boys that we forget there are other foods that are also healthy and also fit in our weight loss plan.  We’ve lost sight of the forest because we’ve been staring so long at the trees right in front of us! This is a big reason why we suddenly snap and eat a whole bag of Doritos during the football game.  We don’t really like Doritos, but, hey, they weren’t carrot sticks! To add insult to injury, we beat ourselves up after we cram the empty bag into the bottom of the trash can: “what’s wrong with me? why do I always sabotage myself?”

The irony is that it wasn’t so much the Doritos that sabotaged your weight loss as it was the weeks of spinach- egg white omelets and steamed broccoli with chicken breast.  Yes, those are healthy and yes, they encouraged your weight loss, but they were also setting you up for a binge! I don’t mean that ‘eating healthy’ or ‘eating for weight loss’ is always going to deprive you and leave you bingeing your brains out on junk food, but limiting yourself to only a few “healthy” foods will cause you to crave something different- whatever that something might be!

It doesn’t happen only with “healthy” foods either. If you were eating junk food day after day, you’d start craving something homemade or something simple.  There have been times when we’ve all really wanted a crunchy salad, in my case it was because I’d been eating French fries forever! There are biologists who will tell you that humans’ love of diversity comes from a biological imperative to make sure we are getting enough nutrients. While that is no doubt true, it’s the $10 explanation for why we crave novelty and change.  When we’ve been eating beans forever, it doesn’t matter what it is that crosses our plates– we will eat it as long as it’s not beans!

While eating across a wider band of healthy foods is more likely to keep your hand out of the Doritos, it is also more likely to keep you healthier overall, for that very reason those expensive biologists mentioned! We’ve all heard the horror stories about Bob’s sister’s best friend Janis who lived on carrot sticks and fat-free ranch dressing, lost 50 lbs but turned bright orange! While that is an extreme example (yes, it does happen!), when we limit ourselves to only a few foods, we are also limiting our nutrition. Maybe you’ve heard the expression “eat across the rainbow”? Different colors in fruits and veggies signal different nutrients, so when you eat more colors, you get more nutrition that only eating the green ones or the yellow ones!

While staying consistent means staying healthy, it doesn’t mean it has to stay bland, tasteless or boring.  We can eat great food we love that’s good for us, low calorie, nutrient dense and full of flavor and stay consistent!  It just takes a little more imagination and we definitely need to remember the bigger picture but we should never be afraid to try something different!

 

 

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

 

 

It Really IS About What Goes In Your Mouth!: Weight Loss, Food & Nutrition

I recently watched a rerun of My 600 lb Life: Where Are They Now? featuring an update on one of Dr. Nowzaradan’s most challenging patients, James K.  Like most of Dr. Nowzaradan’s patients, James grew up struggling with obesity and by the time he was in his ’30’s he was already over 500 lbs.  That’s when a leg injury left him bed-bound and he has not walked since that injury.  Unfortunately, being bed-bound has added to his weight gain and by the time we meet him in his initial episode, James estimates his weight at around 700 lbs. Speaking with James via computer, Dr. Nowzaradan gave him the basic diet he gives to all of his patients (1200 calories a day and no carbs) and advised him to begin losing weight immediately.

Getting to Houston to meet with Dr. Now was a struggle in itself as James needed a bariatric ambulance to take him from Kentucky to Texas and his insurance would not cover the cost.  James’ father ended up financing the transportation, but once in Texas with his daughter and girlfriend Lisa, he continued to struggle with the diet.  After four months in Kentucky, James arrived in Houston weighing 738 lbs. Dr. Now admitted him to the hospital to begin running tests and to put him on a controlled diet to get his weight down.  Unfortunately, after losing over 100 lbs in the hospital, James moved to his apartment to continue losing on his own, but what followed was the beginning of a vicious cycle of weight gain followed by hospitalization and controlled weight loss only to regain again at home.  Despite Dr. Now’s warnings regarding his deteriorating health, James and Lisa were unable to control his eating and he continued to gain weight. His constant gaining was followed by heart problems, kidney problems, and cellulitis infections in his legs.  After one arrival at the hospital, James and Lisa are shocked to learn that he’s at 843 lbs.

From the outside, it’d be easy to say “what the heck is wrong with you two?!” but they were as mystified as Dr. Now was frustrated.  Despite his repeated attempts to explain to them what they are doing wrong, they remained as confused and frustrated as Dr. Nowzaradan.  Obviously, something was going wrong, but they could not understand what it was.

Quite simply, it was the food. I know you are thinking “no sh*t, Sherlock!” right now, but for James and Lisa, it really was mystifying.  While they were obviously cheating on the diet more than they admitted, it wasn’t really the “cheat meals” that were causing the problems as much as it was all the other food he was also eating.  While I obviously wasn’t there with them and only know what I saw on the tv, I’ve got a pretty good guess as to some of the stumbling blocks tripping them up: 1) nutritional ignorance; 2) portion  distortion; and 3) cravings.

As a former Basic English instructor, I learned early on never to assume that people know “The Basics.” I remember going over a lesson on sentence construction, explaining how each sentence needs a subject consisting of a noun and a predicate consisting of a verb.  When I casually asked “does anyone have any questions?” I was promptly asked “what’s a noun?  Judging by the confused faces in the class, I gathered her question was echoed by most of my students. My carefully constructed lesson was pretty much wasted on them since I was essentially speaking gibberish!

I have a strong suspicion that this was part of the problem with James and Lisa.  While it’s one thing to pass out a diet plan with recommended and/ or ‘forbidden’ foods listed on it, it’s another entirely to learn to read nutrition labels or simply to identify what other foods should be included on that list of ‘forbidden foods.’  I remember a very long time ago when my dad’s doctor advised him to lower his sugar intake and my mom complained about his eating bread. I asked “what does bread have to do with how much sugar he eats?” At the time, I had no idea that bread (a starchy carbohydrate) is metabolized like sugar in the body.  In essence, a starchy carb like bread is viewed as a long string of sugars in the body. While it doesn’t look like sugar, technically our bodies turn it into sugar. It’s one thing to look at a slice of bread and think “starch” and see that one slice is allowed on the diet and it’s another thing to look at a bowl of brown rice and think it’s okay. If it’s not specifically mentioned on the diet plan, then where does that go? Is it allowed? Not allowed? For some people, it’s common sense but for others, it’s a mystery.  While those of us who’ve spent a lifetime eating off one diet plan or another know what to do, for those who have never ventured into “Diet World,” it’s literally foreign territory.  Having the doctor tell you “no carbs!” might as well have been “no finkerrupz!” for all the sense it makes to you. (Let’s not mention ‘total carbs’ vs ‘net carbs’!)

While some of you are rolling your eyes, let me remind you that we all start somewhere different when we begin this diet journey and even though a nutritionist may have been sent out to help James and Lisa learn more about food overall, not all nutritionists and/ or dieticians are created equal.  I remember my own dietician basically giving me a list of rules to follow (again regarding carbs) without ever asking me if I knew what a carbohydrate was! However, as a reader and an information-gatherer in general, when I started asking questions about nutrition, I decided that the internet (though convenient) wasn’t comprehensive enough for me and I went off to the bookstore and came home with Nutrition for Dummies.Nutrition for Dummies ) I am a big fan of the Dummies books because they assume you know nothing about the topic, so you can start at your own level.  I also realize that some people are offended when you suggest these books to them (“she called me a dummy!”)  Frankly, I have a large library of Dummies books because in my opinion, there’s a whole lotta stuff I don’t know crap about and pretending that I know more than I do is the only thing that really makes me a Dummy!

There’s also another pitfall that catches most people unawares: “I thought I knew what I was doing but I really didn’t!” This was my error when I was teaching sentence construction: I thought I was giving my students The Basics but it turned out it wasn’t basic enough! In short, I thought I knew where to start but I didn’t! Hospitals have also learned this lesson the hard way.  When patients arrive for a procedure, they make the patient explain to the nurse what’s going to happen to them.  This is the best way of making sure the patient understands what is really going to happen! I am sure James and Lisa thought he was following the diet and only cheating a little bit, when  in fact, he was probably cheating more than he wanted to admit and also eating foods that weren’t on the diet although they thought that they were.

Then there is the whole issue of portion size.  This is one of the reasons I recommend a food scale in the beginning at least (Ozeri Food Scale). When someone is used to eating a slice of cake that weighs in at a half-pound or a sandwich the size of a loaf of bread, they usually have no idea what an actual ‘portion’ looks like.  The idea that a sandwich consists of two regular slices of bread, 2 oz of meat and maybe one ounce of cheese is a real shock.  A hamburger patty really isn’t supposed to be one-third of a pound or more; it’s supposed to be about 3 oz! The same thing with a chicken breast or a piece of steak– about 3-4 oz is a ‘serving size.’  The general rule of thumb is that your protein is supposed to be about the size of a deck of cards or the palm of your hand, not the size of your head!

It’s easy to jeer at someone weighing 700 -plus pounds who clearly doesn’t understand why he weighs so much, but the truth is that a lot of us are in the same boat.  The only difference is that while James can’t understand why he’s still over 700 lbs, we can’t figure out why we still can’t lose these same twenty pounds we’ve been trying to lose since college.  It’s usually that Terrible Trio I mentioned above: a combination of nutritional ignorance, portion distortion and cravings.  We think we are eating healthier foods in the right amounts but until we do a little investigating, we may not realize that while sweet potatoes and brown rice are better for us than white potatoes and white rice, they still have a lot of carbs and starch in them.  We also think that a serving is one whole sweet potato no matter the size or that we can eat twice as much brown rice as white rice. The truth is while we are eating healthier, we may not be eating healthy enough to lose the weight we want.

Cravings are another story entirely.  Everyone who’s tried to lose weight has fallen victim to this one, some of us more often than others.  It really doesn’t matter what the craving is for, either.  Whether it’s chocolate, bread, nuts or even something healthy like a salad, if we eat too much of it, it’s not good for us.  If it’s something not on our ‘recommended foods’ list, it only adds to the problem.  While it’s not usually a disaster when we give in to the cravings, we don’t often realize that giving in prolongs the problem.  In short, if you ‘indulge’ once a week, you begin to expect that indulgence and when you try to skip it after repeatedly giving in, it only makes it harder to resist.  For someone like James, who’s probably never resisted a temptation, the cravings can be unbearably difficult. For someone like Lisa who is used to giving him what he wants, the response is probably close to automatic: he wants it? he gets it.

Making the changes James and Lisa need to make to lose weight and improve his health likely requires more adjustments and education than they anticipated.  It means a complete restructuring of their home life and habits.  It not only means throwing out all the foods not on the diet, it means re-learning how to eat, how to buy food that’s healthy and how to think about what we eat. Like most of us, James thought he could out-exercise his cheating and bad food choices, but we all know we’d be jogging all day to ‘cancel out’ that burger and fries lunch or the pie or whatever ‘indulgence’ we had.  Losing weight permanently takes significant changes and these need to be permanent if our weight loss is to stay permanent.  That means re-thinking what’s normally on the menu and what’s not, what a real portion size is and what’s too much, and whether that slice of carrot cake is really worth it.  It means keeping an open mind about The Basics and even changing those Basics if need be.  It’s not an easy adjustment to make but when your quality of life depends on it, are you really going to trade that for carrot cake?

 

 

 

 

 

 

 

 

 

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!

 

Where Do I Begin?: Weight Loss & The First Step

I had coffee the other day with a friend I hadn’t seen in some time and eventually the conversation turned to weight loss. Like a lot of people, she’s been fighting the same 20-30 lbs for years and she usually manages to lose a few pounds, only to put them back on.  Sound familiar, anyone? I told her I was still doing Paleo and received the confused-not-quite-blank expression I’ve come to expect.  Most people have heard of The Paleo Diet but really don’t know what it means other than the “It’s a lot of MEAT!” soundbyte.

Also, like most of us, she felt a little overwhelmed by “what do I do first?” Really, it doesn’t matter what you do first as long as you choose something within your capabilities and do that one thing only until you feel comfortable with it.  This is rather a long-winded way of saying “PICK SOMETHING!” Too often we look at the landscape for weight loss (or any goal, really) and we want to make the best start that we can, but we get bogged down by: 1) the  overwhelming number of ‘starting points’; and 2) the magnitude of the change we want to achieve.  We don’t want to make a ‘wrong’ choice and fail, so we end up not really starting at all, or we choose too many ‘starting points’ and end up quitting because we get overwhelmed.

The other big stumbling block is the Diet Mentality, in which we get roped into thinking we are only “doing this” until we lose the weight we want to lose. We all know what happens next: the weight comes back!  Obviously, once we stop ‘being good’ and go back to eating the way we did before The Diet, we’ve blown all our hard work!  In order to maintain permanent weight loss, we need to make permanent lifestyle changes.  This is part of that ‘overwhelming’ goal I mentioned before, but big changes come through small steps!

Because Sarah asked about Paleo, I told her that it’s mainly whole natural foods, no grains, legumes, sugars and a lot of non-starchy vegetables. Predictably, she made a face: she loves grains and cereals and isn’t a big fan of non-starchy veggies.  A big part of her diet has always been white potatoes and ‘quick carbs’ such as pasta, bread, cereal and sugar. While white potatoes were never huge on my menu, grains of all kinds were a major staple of my diet, along with a fair amount of sugar. I told her when I started cutting these foods out of my diet, I did it one at a time.  I started with potatoes since they were easiest for me, and once I had a handle on making healthier substitutions for the potatoes, I moved on to pasta, which was harder, until I felt confident enough to remove breads.  In all honesty, breads of all kinds remain my biggest temptation and I told her that.  You can offer me chocolate, candy, cookie or any kind of “treat” and I can turn it down without batting an eye, but offer me a biscuit? “Get thee behind me, Satan!” Even if I do turn it down, I will think about that biscuit for days afterwards! I tried to reinforce that it’s a series of steps and you don’t try to make every change at once. 

I recommended she begin with a healthy breakfast like Elizabeth Benton (Primal Potential) suggests.  You start with one meal and work on that one until you get it down, then move on to lunch, dinner and any snacks.  I also recommended she get a food journal and a food scale. While there are a lot of weight loss gurus (Elizabeth included) who don’t recommend the food scale, I do because I am very aware of portion inflation.  Just because Cheesecake Factory brought you one slice of cheesecake, that doesn’t mean what they brought you is ‘one portion.’  (It is likely three!)  A food scale is a simple reality check for how much you are really eating.  The food journal is just a simple way of keeping track of what you are eating, so later on if you aren’t getting the results that you want, you can see what might be behind that slow-down.

As I said, I was having coffee with my friend, which included a grande maple pecan latte, and a bag of Moon Cheese.  Later on when I got home, those went in my food journal.  While they won’t torpedo my diet, recording them keeps me honest so they don’t become regular parts of my weekly routine.  Having an occasional sugary latte isn’t a catastrophe but when one a month becomes one a week and then several a week, those lattes will have an impact (as will several accompanying bags of Moon Cheese!).  When I write them down, it’s easier to go back through the months and see where there may have been a few too many ‘special occasion lattes’!

I also recommended she listen to some of the podcasts aimed at giving listeners a foundation for fat loss and the reasons behind her recommendations such as the Fat Loss Basics Series (https://primalpotential.com/ep-121-fat-loss-basics/) and the episode on the Golden Rules (https://primalpotential.com/195-golden-rules-of-carbs-and-fat-loss/). I am not in any way affiliated with Elizabeth Benton; I’m just a fan and I think she offers solid advice based on your speed and the changes you are willing to make.  Of all the weight loss professionals I’ve listened to, she is one who listens to you.

There are a lot of places to start and you don’t have to start with breakfast or go Paleo or even listen to Primal Potential, but you do have to make a choice. Choose one change you want to make, and once you’ve got that one down, move on to the next one.  It might seem like you aren’t ‘going fast enough’ but does fast really matter when you won’t have to make that same trip again next year?

 

Know Where You’re Going: Weight Loss & Getting There

Obviously with weight loss, most of us are eagerly anticipating the day we reach our goals.  We just have to get there first! I can hear you groaning out there, because I just groaned myself.  Ugh! How long is this going to take? It would be easier if we didn’t have so many problems and setbacks, but they are a sad fact of life.

It’s called a Weight Loss Journey for a reason: we need to get ourselves from Here to There. For anyone who’s never had to go this route, it looks straightforward, but when you’ve started down this road a few times, you know it’s never as easy as it looks! It’s a lot like entering the Dark Forest at the edge of Hogwarts: who knows what’s in there just waiting to get you? It could be cookies or holiday treats or birthday cake or something else that’s deliciously fattening and unhealthy!

I am the first to admit that whenever I get in the car to head somewhere I’ve never been before, I am filled with anxiety and trepidation. Thankfully, I learned from my dad: when you don’t know where you are going, get a map!  While it’s not always the answer, at least you have some idea of the landscape: “if I can get to X, then I’ll know where I am and how to get where I’m going!”

I like to use driving analogies mainly because I drive a lot during the week.  One of the things that annoys me a lot are people who suddenly realize that this street is their turn and they are in the wrong lane: “I need to make a right turn but I’m in the middle lane!” Their options are: 1) continue straight, change lanes, turn around and come back to the street they need; or 2) try to crowd over/ cut in and make that turn. So what do they do? You’d be surprised how many try to wedge over sideways to make that turn, cutting off others and leaving their tail end blocking the middle lane, so now they’re in both lanes and no one can get by until they move! They do the same thing when they’re on the freeway and realize halfway up the exit ramp that it’s the wrong exit and cut across back into traffic! For someone who gets nervous driving to unknown places, these can seem like ‘logical’ solutions to the errors, but in reality, it’s unsafe and dangerous.  It may seem okay to crowd in to keep from missing your turn when you’re afraid of getting lost, but seriously, I’ve missed my turn several times (and also taken the wrong exit in the dark on a strange highway in the middle of the night.)  You really can drive up to the next street and turn around to make a left turn to take that street and when you get off the highway, you can get back on to make it to the correct exit!

You can do the same with weight loss! It only feels like it’s time to panic or freak out, but really it isn’t. How many times do we feel like giving up or panicking when we realize our weight loss plan isn’t going the way we think it should be going? We wanted to have a healthy sensible lunch and ended up at the sandwich place– somehow!– and now we’ve eaten a foot-long sub and some potato salad. “That isn’t what was supposed to happen! Now what?” Do we do the equivalent of turning around to go home and start again tomorrow? Or do we make the radical lane change and skip dinner? Or do we keep on going making appropriate changes to our route?

Weight loss is not that different.  We are heading somewhere that we really don’t know and we don’t know the pitfalls we may encounter on the way, so at least we should have some idea of how we are going to get there. The most important part of this journey, apart from getting there, is not giving up!

If we did miss our turn or get lost driving somewhere, we don’t go all the way home to start again, nor do we just start driving aimlessly trying to find where we need to go.  We pull over somewhere safe and take stock of our location: this is where I am and this is where I want to go, so how do I get from here to there safely? Just because it’s a weight loss journey instead of a car trip doesn’t mean we have to do something drastic or unsafe to reach our destination.  When we realize we made a wrong turn or went off our route, we need to calm down enough to make a sensible decision.  There are a lot of people who will skip a meal after overeating or will fast the day after bingeing.  Whether those are safe or sensible options depends on you.  If you had a huge lunch and later that evening still aren’t hungry, then why eat? If you are eating because “it’s dinner time” and you really aren’t hungry, then maybe skipping that meal is a good idea. Too many people try to make up for ‘being bad’ by fasting but it’s not always the solution to overeating.  The solution for overeating is not to overeat! Fasting every time you binge isn’t really practical and doesn’t solve the underlying problem!  It’s like constantly dawdling at home, then jumping in your car and racing to work trying to make it on time! Do you really make it on time when you leave late? Usually not!

The same thing happens when we decide to overeat because it’s a holiday, or an event, or “I’m stressed,” and think we’ll “make up” for it by fasting the next day or two.  That’s not a realistic plan for reaching our goals and even if we reach our weight loss goal, do you realistically think we’ll stay there? We need to map out our route, figuring out what works best for us and what isn’t realistic for who we are.

Some of us do really well skipping breakfast, having a bigger lunch and then a light dinner. For others of us, having a big breakfast, skipping lunch and having a sensible dinner works better.  Some of us like having our meals broken up evenly. This is where we have to make some decisions based on what works for our unique bodies rather than what ‘professionals’ say is best. I know a lot of people who love and swear by Bulletproof Coffee or the Keto Diet.  I really don’t like ‘buttered’ coffee and while I like eating keto, I also like fruits and veggies.  That doesn’t make those people wrong or me right, unless I am talking about my own journey to my own goals.  Following another’s route to their weight loss goals isn’t going to get me to mine!

There also isn’t anything wrong with trying a new “route,” especially if yours isn’t getting you there.  If Bulletproof Coffee, keto or Paleo isn’t giving you the progress you want to make, then it is time to try a new route, but don’t ditch what is working just to try something new and different. Think about your goals and the progress you are making right now and how something different or new might help you get there. I know it sounds silly to remind you to stay calm and think clearly, but seriously, have you or anyone ever made a good decision based on panic, fear, or impulse? Probably not! Fasting for seven days might sound like a good idea when you want to drop five pounds quickly, but when you’re drained, foggy-headed and starving on day three, I’m betting the thought of stopping by the drive thru on the way home sounds a lot better! The problem is that your impulse decision on the seven day fast drove you to the drive-thru, and not to where you really want to go.

 

 

 

 

 

 

 

 

 

 

 

Convenience Foods: Weight Loss & Effortless Eating

One of my biggest problems continues to be weekends. When I am locked into my weekday work routine, it’s easier to stay on plan. Obviously, we have less variation in that work-a-day schedule so unless you have an office where people bring in treats or have catered conferences and luncheons, you only have what you have brought to eat into the office. Feeling hungry or want to snack? There are none because you didn’t bring any! Or, they are healthy snacks like nuts, string cheese or something else nutritious or low calorie.

Weekends, unscripted and constantly changing, are horrendous for me simply because there are too many opportunities for “unscheduled or improvised eating.”  If it’s a ‘Stay-At-Home’ weekend, it’s a little easier to stay closer to the target, but again the opportunities are still there to wander into the kitchen or to have seconds of lunch or dinner.  It’s not much different than the office: not a lot of snacky foods and the ones that are there are healthy or low cal, but too much of any food, healthy or not, isn’t good for you.  I try to keep easy to eat food like string cheese or nuts or beef sticks out of the house simply because they require no cooking or preparation.  When you feel the urge to eat our of boredom, the thought of getting out a pan to scramble some eggs or to put a chicken in the oven is too much of a hassle, not to mention the clean-up later! “I’m not that hungry!” But something ready to eat? Unwrap it, eat it and throw away the trash? Too much temptation there!

The same thing happens when you’re out running errands or shopping or just hanging out with friends: too much convenient ready to eat food! It’s easy to stop for lunch or a snack or even get a high calorie coffee drink and before you know it, you’ve consumed too much sugar, too much starch, too much fat or just too much! We tend not to pay attention to what we ate or even remember that we ate it because it was nearly effortless. We don’t have to deal with preparing it or cleaning up afterwards so our only real consideration is the cost in cash and calories, and we all know how easy it is to give in temptation or to make an excuse.  If we are out with friends, then it’s a ‘special occasion,’ or if we are running from one errand to another, we rationalize it because ‘I don’t have time to eat healthy.’ And let’s not forget the Impulse Buy: see it and throw it in your basket before you have time to think about it! Of course, once you get it home, well, ….I bought it so I might as well eat it….Really?

I remember one of Dr. Nowzaradan’s patients complaining that she wished “they’d close up all the bakeries” because they were her downfall. I can empathize because I am someone who looks at bread the way kids look at candy on Halloween. I can walk right past the chocolate, the chips and the soda without even noticing, but bread? That’s most often where I will linger, and the excuses start creeping into my thoughts: the dogs love bread too, so if I get this bag of rolls, I can give half of them to the dogs….. And they love warm cornbread too, so I can split this pan with them….. Yeeaahhhh, riiigghhhttt [insert eye roll here].  While the dogs may end up with part of whatever bread makes it into my home, the fact that I had half of it (or more) still isn’t a good thing!

Again, the problem goes back to how easy is it to eat? Bread is one of those foods that is right there ready to go! You can buy the kind you need to heat up or ready-to-bake and depending on how much ‘work’ that is for you, it’s still far less than making bread from scratch.  Even cornbread mixes, which usually only require you add two ingredients, are much easier than doing it all yourself.

While many health and weight loss gurus decry processed foods for their potentially unhealthy shelf-stable ingredients, in my opinion their biggest problem continues to be they are just too effortless! When we feel the urge to snack, we usually don’t choose these easy convenient foods because they are so wonderfully delicious– we choose them because we just have to open the package! They are as close to instant gratification as we can get with food!  While fast food, bakery and deli foods may have less of those unhealthy processed shelf-stable ingredients, they are just as problematic as the convenient packaged foods because all we have to do is hit the drive-thru or pop them into our basket. They are still as effortless as we can get.

Which is why the only “convenient  and effortless” foods at my house belong to the pets! It’s a ‘hassle’ to prepare food to eat.  It requires actual ‘work’ as in cooking or making a salad dressing.  Just last night I was grumbling to myself about having to cook: the only effortless food I regularly bring home is rotisserie chicken and I had finished the last of it the night before. Now, I had to get out the skillet and put the pork steaks on the stove…grumble grumble. Obviously, pork steaks aren’t a ‘snack food’ or ‘convenient,’ but that doesn’t mean we are doomed to go through the Food Preparation Production each night to keep from bingeing on hot dogs or refrigerator pasta.  When I do cook ‘real food,’ I usually cook the entire package, which means tonight all I have to do is reheat the leftovers.

Having leftovers is almost a forgotten practice. When people think of leftovers today, it’s usually leftover pizza, leftover fried chicken or maybe leftover Chinese.  Most of them are processed foods, as in there are three pieces of last night’s pizza or chicken in fridge. The hassle involved with cooking ‘real food’ each night is one of the reasons convenient effortless food has become so popular, but I also think it’s one of the reasons we’ve become so unhealthy in general.  Like me, we get home from work or errands and when we think about ‘what’s for dinner?’, you have the same response I did last night: “Crap! I have to cook!” So we get in the habit of keeping easy effortless food close at hand: we head home via Jack in the Box or we call in a To-Go order at the Chinese place, or we have something at home that goes right from the fridge/ freezer into the microwave! It’s easy to eat, takes little to no work and before we know it, we’ve eaten dinner so fast that by the time our stomach has noticed it’s full of food, we’ve moved on to dessert! How many of us have finished a pint of ice cream because we’re ‘hungry’ only to feel stuffed and bloated afterwards? (Raising my hand here!)

This is one of the other benefits of eating less convenient, not so effortless foods: it also takes time to eat them! Even the rotisserie chicken that makes a weekly appearance at my house has to be cut up and eaten off the bones rather than being boneless nuggets. Most convenient foods are highly processed so they are easy to eat (I think of them as ‘pre-digested’ since a lot of the work with chewing and metabolizing is already done in the processing.) How easy is it to eat a slice of pizza compared to cutting up a pork steak? Compare tossing french fries into your mouth with eating a salad full of raw veggies? Neither of them is a major production but those few extra minutes means your stomach has a little more time to notice it’s full of food before you start stuffing it with more!

Sticking with the less than convenient foods is a simple way of keeping your hand out of the cookie jar or bag of chips: when you have to make them yourself, it makes you ask yourself  “am I really that hungry?” Starting with real whole foods not only means you’re staying away from unstable fats and chemical preservatives, it also means that when you sit down to eat, you aren’t eating out of boredom or habit.  Another bonus I have noticed when something processed and effortless makes it into my kitchen is that the more you eat real whole foods, the more you taste the chemicals in those convenient foods.  They might be effortless to eat but they tend to taste like the plastic they were wrapped in too!