The Cookie diet, LA juice diet, Slimfast, Nutrisystem - the list goes on. Its simple math, yet someone's convinced you that their cookie is magic. There is nothing in the cookie or bar or shake that somehow makes you lose weight. Someone has found an appealing way to control your calories and make a TON of money in the process. You'll lose weight eating 1200 calories worth of ANYTHING consistently. Some things are better choices than others, but calorie control is the only requirement.
Do you need a jump start? Perhaps a re-group? The concept of a food journal is overwhelming you so as a result you've let the "eating healthy thing" go by the wayside. Now you're back to being mad at yourself - STOP IT! Nothing I haven't heard (or experienced). My husband and I need little re-groups occasionally. Not just re-groups, but NO-BRAINERS. August has been a crazy month of birthdays, traveling and state-fairs. And next month I'm sure it will be something else (hint hint - it ALWAYS is and I can guarantee there's a holiday that involves eating just around the corner). You need a "no think" menu, a no-brainer. You need a "cookie diet" for the in-between times or to simply get you started in the right direction, especially if weight loss is your goal right now. Is there something you could eat every day? Surely there is SOMETHING. The sky's the limit. Would I like this "menu" or "cookie diet" of sorts to contain whole grains, good fats, no processed foods, low sugar, high quality and lean proteins? Sure, but I also live in reality, and I'm a firm believer in baby steps. Remember calorie control, simplicity and consistency is the goal.
Here's my husband's "cookie diet":
1) Breakfast - Kashi peanut peanut granola bar, apple, coffee with Amaretto creamer and splenda
2) Lunch - Loaded natural peanut butter and black currant jelly on whole wheat with 1 snack bag of Fritos and berries (or other fruit) Coke Zero
3) Snack - Starbucks double shot with 2% milk, classic syrup and splenda
4) Dinner - Amy's Bowl (these are calorie controlled, whole grain, lowER sodium pre-packaged meals - my personal preference and we both like them) or 450-500 calorie meal of my making (which would involve cooking - not always an option in our household - don't know about yours ;) ) Coke Zero
5) Desert - 3 oreos (or 6 if he felt he got in a good workout this day) 8oz skim milk
He works out 3-4 days a week entailing 45 min cardio or weight training (He's into P90X - whatev')
So that's approximately 1500 calories. For a 5'7" average built man this is weight loss range. He lost 20 pounds in 3 months eating this most days of the week. Is this for everyone? NO. Him? YES. When life gets a little carried away and your eating starts to veer down that slippery slope or you just need a jump start in this eating healthier thang, take a couple of weeks (or so), dumb it down and re-group. If you're at a healthy weight, tweak your current diet with healthier options and keep tweaking. We are all a work in progress. Remember, Its YOUR "cookie diet". Make it doable for YOU (and your family). Just another tool in your toolbox.
Its a life thing, not a fad. So, what's your "cookie diet"?
Sunday, August 29, 2010
Monday, August 23, 2010
A Dietitian's rant.
No joke, a nurse I used to work with - overweight smoker - called me out in a crowded hospital office for drinking a diet coke. Saying "You should know better, that aspartame will give you a tumor." Yes, well, I pray my hypothetical and supposed tumor doesn't take me before your eminent lung cancer and complications from obesity do. Being overweight and smoking are two things that have never been proven beneficial to your health in moderation. I hear this kind of craziness all the time. I get into more uncomfortable situations with friends and family alike over artificial sweeteners, unpasteurized milk, to organic or not to organic, hormones, soy milk, wild vs. farm raised, honey vs. sugar vs. brown sugar vs. stevia blah blah blah. Nutrition is HUGE - I could go on and on. You don't really want to know the facts I may have to offer - you want to prove a point and validate a life-choice you've made typically based on unfounded information or opinion. If all there was to nutrition was "googling" your questions and swallowing the first reasonable answer that's spewed at you, then I'd be out of a job. Yes, nutrition is always changing based on new research. But first thing's first. If you're weight and calorie consumption is not under control, I don't care how granola, whole grain, natural, fortified or organic you may be - there is no "healthy obesity" no matter how you slice it.
Don't try to take on the nutrition world all at once - one bite at a time - truly. Get those calories under control and learn to deal with life stressors in ways that don't involve cramming food in your face. THEN from there you can make minor adjustments little by little. After you have a handle on your calories, you can tweak your food choices for more nutritional "bang for your buck". I choose not to get calories from my drinks in a continued effort to keep my calories in check. My hatred for bland beverages (i.e. water) coupled with my love for sweets leaves me consuming diet beverages and constantly looking for ways to reduce sugar and calories in baked goods on an everyday basis. This is simply one of my methods. Artificial sweeteners aren't for everyone and not all artificial sweeteners are for me, and thats okay. What works for you?
Don't try to take on the nutrition world all at once - one bite at a time - truly. Get those calories under control and learn to deal with life stressors in ways that don't involve cramming food in your face. THEN from there you can make minor adjustments little by little. After you have a handle on your calories, you can tweak your food choices for more nutritional "bang for your buck". I choose not to get calories from my drinks in a continued effort to keep my calories in check. My hatred for bland beverages (i.e. water) coupled with my love for sweets leaves me consuming diet beverages and constantly looking for ways to reduce sugar and calories in baked goods on an everyday basis. This is simply one of my methods. Artificial sweeteners aren't for everyone and not all artificial sweeteners are for me, and thats okay. What works for you?
Tuesday, August 17, 2010
Am I an Emotional Eater?
Aaaaaaabsolutely. I've met very few who would deny being such - and they're probably lying. Being human and having emotions go hand in hand. Its nothing to be ashamed of. It IS however something you have to recognize and deal with. Most people "fall off the eating healthy wagon" when stressful times come up. We eat "comfort foods" whatever those may be to you (typically loaded with grease, sugar, preservatives and long ingredient lists we can't pronounce half of) and we eat way too much of them. I hate to be the bearer of bad news, but stressful times will always come up. For some of us, daily. If they de-rail you every time, then you HAVE to find another way to deal with it. You just have to. Eating until it "goes away" is just not going to work anymore. (ask yourself, has it ever worked?)
I've had a rough day today. In fact its been a rough and stressful couple of months. I birthed a child, I have a 2 year old, we moved out of state, my husband started a new job, I have a 2 year old, I quit most of my job(s) and am re-directing my career due to the move, I have a 2 year old, we are trying to purchase a home and are currently living out of boxes and off of dixie and oh yeah... I have a 2 year old. To name a few. Its only by the grace of God I'm not the size of a house. Its in these times more than any other to be consistent. Turning stressful times into an eating frenzy will only make it worse - always. Now not only do you have the stress - but you have the guilt of eating enough to feed a third-world country. Take these times to maintain control in the area of nutrition - if you never journal - journal during these times. Go to bed early, you will be glad you got the extra sleep. Bingeing on rice cakes is not gonna cut it either. If you can't find a way to deal with the stress, at least pick something you enjoy - good grief - make it good. For me, I choose different things to help, but most of the time I've learned what works best is simply turning off the TV and going to bed. I do admit, I'm not 100% successful. But every difficult day that doesn't end in a binge, puts you that much closer to your goal. And if you can learn ways to deal with these stressful times in your life without eating (again, MOST of the time), your that much closer to making this a LIFE change that will stick.
Its NOT a diet. Tomorrow's a new day with a fresh set of calories. Make them count!
I've had a rough day today. In fact its been a rough and stressful couple of months. I birthed a child, I have a 2 year old, we moved out of state, my husband started a new job, I have a 2 year old, I quit most of my job(s) and am re-directing my career due to the move, I have a 2 year old, we are trying to purchase a home and are currently living out of boxes and off of dixie and oh yeah... I have a 2 year old. To name a few. Its only by the grace of God I'm not the size of a house. Its in these times more than any other to be consistent. Turning stressful times into an eating frenzy will only make it worse - always. Now not only do you have the stress - but you have the guilt of eating enough to feed a third-world country. Take these times to maintain control in the area of nutrition - if you never journal - journal during these times. Go to bed early, you will be glad you got the extra sleep. Bingeing on rice cakes is not gonna cut it either. If you can't find a way to deal with the stress, at least pick something you enjoy - good grief - make it good. For me, I choose different things to help, but most of the time I've learned what works best is simply turning off the TV and going to bed. I do admit, I'm not 100% successful. But every difficult day that doesn't end in a binge, puts you that much closer to your goal. And if you can learn ways to deal with these stressful times in your life without eating (again, MOST of the time), your that much closer to making this a LIFE change that will stick.
Its NOT a diet. Tomorrow's a new day with a fresh set of calories. Make them count!
Tuesday, August 10, 2010
Such is life.
So my son's 2 year old birthday party was this past weekend and my 4 month old's dedication was this past Sunday. We had a celebration kind of weekend. Oh, and by "weekend" I mean Thursday thru today ;) I have no idea how many calories I had - and frankly I don't care. I made a cake for my little guy with white flour, processed sugar, real butter and yup...I used vegetable oil...aaaaaahhhhhhh! Grab the panels, my husband is down! Sometimes things just have to be made "how mamma made 'em". Life happens and lets face it, special occasions revolve around food. Its our culture, its what we do...a little too well. My son's birthday comes around once a year. My little guy is dedicated once in a lifetime. Family is not always here. Its a special time. There are times in our lives where things are more important than making sure we got in enough of a workout, kept our calories in the "maintaining" or "losing" range, or incorporating whole grains, lower sugar, better fats, and on and on. I can pretty much guarantee you that at some point in the past "weekend"'s celebrations I had a "gaining day" (perhaps a few). I wouldn't know, and yup, you guessed it, I simply don't care either. Few things in my life warrant such behavior. Birthdays, Christmas, Thanksgiving and Anniversaries top the list in our home. Now. Some things have to be remembered during said "special occasions":
1. It's not a binge. Common mistake. Bingeing brings on unhealthy feelings and excessive eating with thoughts that "my diet starts back tomorrow" cut it out. Have you ever realized your diet always "starts tomorrow" - how's that workin' for ya? We're not dieting. Enough of that type of thinking! This time should be simply a lack of writing down or caring so much - particularly about getting your greens, whole grains, specific calorie range or sufficient exercise. You're just living, celebrating, eating what you eat at birthdays and such without feeling bad about it.
2. Set a start date and an end date. "Lack of caring" can set people into a tail-spin making it difficult to get back on track after the event is over. Set a start and end date and stick with it. The shorter the better.
3. It will happen again. You will have more times like these. In fact, set a date right now for the next one. Do not use this time to single handedly finish off the cookie dough because you don't know when you will have such liberty again. If you want a cookie TOMORROW, you can have it. Make room for it in your day! If you feel the need to squish as much fun foods as possible into these special occasion days, you need to re-evaluate your every day eating. Make more room for fun foods in your week - in a controlled calorie setting to curb this feeling of deprivation and bingeing (see #1)
4. Special occasions can't happen with regularity. The concept of a "cheat day" just doesn't work. You cheat Thursday because its almost the weekend, Friday because its the end of the week, Saturday is always a cheat day (I guess because most of us are off of work), Sunday is a free-for-all (did I mention I was Baptist)? Hopefully by monday we're "back on track". That gives us 3 days of healthy eating... not gonna cut it. We should almost always "be on track." If birthdays occur bi-weekly - then every birthday cannot be a "special occasion" with your eating. You'll have to find ways to maintain your calories during those times.
5. They may or may not include regular exercise. Especially if getting in a substantial workout takes me away from the celebration or family, I don't. But, I'll leave this one up to you.
6. The number on the scale may go up. I highly doubt this is legitimate fat gain over a long weekend. But I don't know how much you can pile away either (see #1). Typically the types of foods enjoyed during this time incur water weight (highly processed, perhaps higher salt and sugar). You would have to eat an additional 3500 calories in excess over this time period to gain 1 pound during this time - possible, yes (see #1). Plausible, I think no. If you find the number has gone up - no worries. The water will go away when healthier eating is resumed, exercise is incorporated back in your routine, and/or you work in a couple of losing days (or weeks) in to shave it back off.
Remember, this is a healthy life, NOT A DIET!!!!!!!!!!!!!! It was a good weekend. ;)
1. It's not a binge. Common mistake. Bingeing brings on unhealthy feelings and excessive eating with thoughts that "my diet starts back tomorrow" cut it out. Have you ever realized your diet always "starts tomorrow" - how's that workin' for ya? We're not dieting. Enough of that type of thinking! This time should be simply a lack of writing down or caring so much - particularly about getting your greens, whole grains, specific calorie range or sufficient exercise. You're just living, celebrating, eating what you eat at birthdays and such without feeling bad about it.
2. Set a start date and an end date. "Lack of caring" can set people into a tail-spin making it difficult to get back on track after the event is over. Set a start and end date and stick with it. The shorter the better.
3. It will happen again. You will have more times like these. In fact, set a date right now for the next one. Do not use this time to single handedly finish off the cookie dough because you don't know when you will have such liberty again. If you want a cookie TOMORROW, you can have it. Make room for it in your day! If you feel the need to squish as much fun foods as possible into these special occasion days, you need to re-evaluate your every day eating. Make more room for fun foods in your week - in a controlled calorie setting to curb this feeling of deprivation and bingeing (see #1)
4. Special occasions can't happen with regularity. The concept of a "cheat day" just doesn't work. You cheat Thursday because its almost the weekend, Friday because its the end of the week, Saturday is always a cheat day (I guess because most of us are off of work), Sunday is a free-for-all (did I mention I was Baptist)? Hopefully by monday we're "back on track". That gives us 3 days of healthy eating... not gonna cut it. We should almost always "be on track." If birthdays occur bi-weekly - then every birthday cannot be a "special occasion" with your eating. You'll have to find ways to maintain your calories during those times.
5. They may or may not include regular exercise. Especially if getting in a substantial workout takes me away from the celebration or family, I don't. But, I'll leave this one up to you.
6. The number on the scale may go up. I highly doubt this is legitimate fat gain over a long weekend. But I don't know how much you can pile away either (see #1). Typically the types of foods enjoyed during this time incur water weight (highly processed, perhaps higher salt and sugar). You would have to eat an additional 3500 calories in excess over this time period to gain 1 pound during this time - possible, yes (see #1). Plausible, I think no. If you find the number has gone up - no worries. The water will go away when healthier eating is resumed, exercise is incorporated back in your routine, and/or you work in a couple of losing days (or weeks) in to shave it back off.
Remember, this is a healthy life, NOT A DIET!!!!!!!!!!!!!! It was a good weekend. ;)
Thursday, August 5, 2010
Elliptical
The elliptical...just happens to be one of our best purchases after having Kal (my 2 yr old). I learned early on that getting to a gym was just not going to happen like it used to - childcare alone was just impossible. I tried a company in Sarasota where Kal could go to workouts with me in his stroller 3 mornings a week. Right about the time I was tired of enduring the embarrassment of a screaming child at every workout, Kal almost made up for said embarrassment by sleeping in most mornings until 9 a.m. I could only work out on days that I wasn't working, so on my mornings off, of course I woke him up to go work out...baaahhahahahah. Are you kidding me? I am a BIG fan of sleep, and I am definitely NOT a morning person. So alas. The elliptical and p90x was purchased and gym memberships were dropped. We have gotten so much use out of both and are now saving money without a gym membership.
Do what it takes to get some physical activity in your day and make it fit your lifestyle, because like changing your eating habits, if it takes too much effort you won't stick with it. Exercise puts you in a "healthy mindset," people generally make nutritious choices when they exercised that day. If you can't work out, don't stress, do what you can to stay as active as possible and remember - weight loss goals CAN be achieved by simply modifying your calories even if you never lift a barbell or jog on an elliptical.
(So far all maintaining days this week, and I'm okay with that).
Do what it takes to get some physical activity in your day and make it fit your lifestyle, because like changing your eating habits, if it takes too much effort you won't stick with it. Exercise puts you in a "healthy mindset," people generally make nutritious choices when they exercised that day. If you can't work out, don't stress, do what you can to stay as active as possible and remember - weight loss goals CAN be achieved by simply modifying your calories even if you never lift a barbell or jog on an elliptical.
(So far all maintaining days this week, and I'm okay with that).
Monday, August 2, 2010
Today was a maintaining day...
Today was a maintaining day...
In our home we have maintaining, losing and gaining days. Most days are maintaining days unless our weight creeps up - then we go into losing range for a little while and when we feel comfortable in our skin - we go back to maintaining days. Gaining days...well...they're fun, what can I say? But they can quickly spiral out of control - beware.
Everyone's calories are different based on many variables. I am 5'3" and nursing an infant so I try to keep my calories between 1500 and 1800 on maintaining days depending on the intensity of my workout.
For what its worth, I had...
1/2 cup dry oatmeal made with water
1/4 cup walnuts and dried cherries mixed in
2 tsp brown sugar
coffee with 3 tbsp organic creamer and 3 tbsp sugar free hazelnut syrup with 2 splenda
430
10 pretzel crisps
Peanut butter and jelly sandwich on whole wheat (1 tbsp smuckers natural peanut butter and black currant jelly)
splenda sweet tea
400
2 and 1/2 pieces of regular crust cheese pizza
powerade zero
~800
Grand total - appx 1630
(managed to squeeze in 40 minutes on the elliptical and a 15 minute intense ab workout)
and YES I write down what I eat MOST days. When we guess our calories, we always guess too little - always. When you do write down your calories - be sure its everything you put in your mouth - everything. How many times have you been at the checkout counter of the grocery store and thought, wow, that's more than I thought? You have to pay for EVERYTHING you put in your cart. It ALL adds up, all of it. So track it, write it down! Where are your calories coming from?
One area for improvement - I needed veggies today - this has been difficult with nursing because it leads to a very gassy baby. I'm continuing to take pre-natal vitamins, which helps. But, my family needs vegetables and my 2 year old needs to see his mommy and daddy eating vegetables.
I also didn't leave room for my dark chocolate of which I try to get into every day somewhere.
Tomorrow's a new day with a fresh set of calories, energy and patience. Don't you wish our bank accounts refreshed every day?!
In our home we have maintaining, losing and gaining days. Most days are maintaining days unless our weight creeps up - then we go into losing range for a little while and when we feel comfortable in our skin - we go back to maintaining days. Gaining days...well...they're fun, what can I say? But they can quickly spiral out of control - beware.
Everyone's calories are different based on many variables. I am 5'3" and nursing an infant so I try to keep my calories between 1500 and 1800 on maintaining days depending on the intensity of my workout.
For what its worth, I had...
1/2 cup dry oatmeal made with water
1/4 cup walnuts and dried cherries mixed in
2 tsp brown sugar
coffee with 3 tbsp organic creamer and 3 tbsp sugar free hazelnut syrup with 2 splenda
430
10 pretzel crisps
Peanut butter and jelly sandwich on whole wheat (1 tbsp smuckers natural peanut butter and black currant jelly)
splenda sweet tea
400
2 and 1/2 pieces of regular crust cheese pizza
powerade zero
~800
Grand total - appx 1630
(managed to squeeze in 40 minutes on the elliptical and a 15 minute intense ab workout)
and YES I write down what I eat MOST days. When we guess our calories, we always guess too little - always. When you do write down your calories - be sure its everything you put in your mouth - everything. How many times have you been at the checkout counter of the grocery store and thought, wow, that's more than I thought? You have to pay for EVERYTHING you put in your cart. It ALL adds up, all of it. So track it, write it down! Where are your calories coming from?
One area for improvement - I needed veggies today - this has been difficult with nursing because it leads to a very gassy baby. I'm continuing to take pre-natal vitamins, which helps. But, my family needs vegetables and my 2 year old needs to see his mommy and daddy eating vegetables.
I also didn't leave room for my dark chocolate of which I try to get into every day somewhere.
Tomorrow's a new day with a fresh set of calories, energy and patience. Don't you wish our bank accounts refreshed every day?!
Sunday, August 1, 2010
Musings of a REAL dietitian.
I'm a dietitian. If you want my accomplishments and resume regurgitated, you won't get it here. You also won't get perfect grammar or well thought prose. What you will get is transparency.
Why have I chosen to be transparent? Because although I'm a dietitian I am human. I love rich, decadent sweets, pizza and french fries (only amazing french fries). At the risk of bursting your bubble, maintaining a healthy weight is not a result of "good genes" entirely. An excess of calories in my diet coupled with a lack of physical activity will result in weight gain like everyone else - there is nothing miraculous about my body that keeps it healthy. Few things bug me more than when someone assumes that because I'm thin, I don't work at it. I DO. In fact I work very hard and face the same temptations as you. I have a sweet tooth. I have a hard time finding time and energy to work out. I have young children and a husband who love yummy not-so-healthy food. I'm Baptist - need I say more?! Everything we do is centered around food. Food is GOOD! It was meant (like all other gifts from God) to be enjoyed in moderation. What a dirty word: MODERATION. I can't eat perfectly 24/7 nor would I want to. You do what you can. Some call it 90/10 rule - well - I like to say I eat healthily most of the time and work out most days of the week. Like any other discipline, nutrition must be worked at, practiced, studied and tweaked to fit our lifestyle. I am a work in progress and gladly accept the challenge daily to make today a little healthier than the day before.
Instead of giving a how-to guide to weight loss and wellness like many have done before me, and many will do after me. I've decided to simply give you a glimpse into my life. All I ask is that you remember one simple thing... I may be a dietitian, but I'm human too. Imperfect by nature. A work in progress in EVERY area of my life.
Why have I chosen to be transparent? Because although I'm a dietitian I am human. I love rich, decadent sweets, pizza and french fries (only amazing french fries). At the risk of bursting your bubble, maintaining a healthy weight is not a result of "good genes" entirely. An excess of calories in my diet coupled with a lack of physical activity will result in weight gain like everyone else - there is nothing miraculous about my body that keeps it healthy. Few things bug me more than when someone assumes that because I'm thin, I don't work at it. I DO. In fact I work very hard and face the same temptations as you. I have a sweet tooth. I have a hard time finding time and energy to work out. I have young children and a husband who love yummy not-so-healthy food. I'm Baptist - need I say more?! Everything we do is centered around food. Food is GOOD! It was meant (like all other gifts from God) to be enjoyed in moderation. What a dirty word: MODERATION. I can't eat perfectly 24/7 nor would I want to. You do what you can. Some call it 90/10 rule - well - I like to say I eat healthily most of the time and work out most days of the week. Like any other discipline, nutrition must be worked at, practiced, studied and tweaked to fit our lifestyle. I am a work in progress and gladly accept the challenge daily to make today a little healthier than the day before.
Instead of giving a how-to guide to weight loss and wellness like many have done before me, and many will do after me. I've decided to simply give you a glimpse into my life. All I ask is that you remember one simple thing... I may be a dietitian, but I'm human too. Imperfect by nature. A work in progress in EVERY area of my life.
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