Dealing With Diet Sabotage

A very interesting series by the Wichita Eagle recently described various scenarios of diet sabotage that might be attempted by our family and friends over the holidays.  And although the stress of the holidays–as well as forced interaction with loved ones we typically try to avoid–can create additional pressures around food and diet, these types of sabotage attempts can happen all year long.

Basic diet sabotage usually occurs in one of two ways:  Either someone is pressuring you to eat a food that is not part of your healthy eating plan, or someone is encouraging you to skip a workout.

Diet saboteurs take all shapes and forms.  It might be a loved one–like your mother–or a co-worker.  It might be your spouse, your best friend, the aunt you haven’t seen in years, or your child. 

And the reasons they’re pressuring you may vary, too.  Some may simply equate food with love.  Others may assume you dislike exercise, and they think laziness should be your reward for your hard work.  And still others may be jealous of your weight loss success, and they’re subconsciously trying to push you toward failure.

Here are some common diet sabotage statements you might hear:

•    Come on, one piece of pie won’t hurt you.
•    You’ve been working so hard that you deserve a break.
•    Is it going to kill you to skip one workout?
•    It’s just a small treat.  What’s wrong with that?
•    You need to have some joy in your life.
•    You’ve lost enough weight.  It’s time to relax.
•    This is the holidays!  (Or your birthday or your anniversary or your graduation…)
•    You can eat this now and just exercise harder tomorrow.
•    You need to have a glass of champagne to celebrate!

So what should you do?  First, analyze the reason you’re resisting.  There’s nothing wrong with indulging occasionally or missing a workout every once in a while.  If you really want that nibble of brownie, or if you’d rather spend time with family than go to the gym, just do it!  One sweet treat or one missed workout won’t totally derail all the success you’ve accomplished.

However, if you want to do your workout because it gives you energy, or if you would prefer to save your calories for the pumpkin pie instead of the brownie, try one of these basic responses:

•    Everything was so delicious, but I just can’t eat another bite.
•    Sorry, I’m the designated driver.
•    My workout gives me the energy boost I need.
•    I can’t eat anything else right now, but I’d love to take some home with me.
•    My diet choices aren’t just for weight loss.  They’re for my health, too.
•    My doctor says I should avoid extra sugar/fat/salt.
•    My workouts bring me lots of joy and peace.
•    I can’t skip my workout.  I’m training for a 5k/marathon/triathlon.
•    The meal was such a special treat that I don’t need any dessert.

Healthy Food In Your Supermarket

NYC’s mayor, Michael Bloomberg, made headlines this year when he proposed that trans fat be restricted in the city’s restaurants.  Recently the mayor made news again.  This time, he hopes to bring healthier food to NYC’s corner stores, according to an article at USAToday.com.

Because fresh fruits and vegetables are expensive to ship and store, grocers in poor neighborhoods are more likely to stock their shelves with cheap processed and packaged goods–which are loaded with fat, calories and trans fat.  Mayor Bloomberg has created a task force that’s charged with the responsibility of encouraging grocers to stock healthy foods–like produce and reduced-fat milk–in their stores.  Proponents hope this initiative will lead to a healthier diet and reduced waistlines for the city’s poorer residents.

Although Bloomberg is specifically targeting poor neighborhoods, obesity is not a condition that’s limited to households under a certain income level.  It crosses all social lines and affects people of every socioeconomic status.  So is the lack of fruits and vegetables really to blame for our growing girth?

If you’re fortunate enough to shop at a standard supermarket that’s filled to the brim with food choices, follow these guidelines to ensure the items you choose are the best for your health and your weight:

•    Shop the perimeter: The outside aisles of the stores–like the produce section–generally stock the healthiest foods.  You’ll find most of the processed and packaged goods in the center of the store.  So stay mostly in the supermarket’s perimeter.
•    Know which three aisles to visit:  Stop in the aisle that has canned or dried beans, which are a great source of protein, fiber and antioxidants.  Visit the grain aisle to get some whole wheat pasta, brown rice, quinoa or barley.  And check the canned vegetable aisle to add a gourmet touch to meals with things like artichoke hearts, marinated mushrooms and sundried tomatoes.  (Optional aisle: spices and herbs to add flavor to foods without fat.)
•    Check the labels:  If you can’t pronounce the ingredients on the label, put it back on the shelf.  Check for unhealthy ingredients like "high fructose corn syrup" and "partially hydrogenated oil," and avoid them if possible.
•    Identify the food’s origin: To make the healthiest choices, you should be able to identify the food’s ingredients simply by looking at the item.  A raw apple, for example, is easy to identify.  But the ingredients in a processed, sugary apple-flavored breakfast bar are less obvious.

You don’t have to avoid all processed foods, but you’ll improve your health–and possibly lose a few pounds–if you mostly choose clean, wholesome foods.

Time Management Skills May Help You Lose Weight

Think your life is too busy for exercise?  Think again!  All you may need to do is learn a few time management skills to free up some extra time for exercise in your day.

According to a recent Reuters Health article, teenagers who were taught time management skills were more likely to increase their physical activity.  The teens were encouraged to set goals, monitor their activity, assess their results, and obtain support from their friends.  The result?  Their physical activity tripled!

If you have a hard time squeezing exercise into your day, try using the same technique.  Get a notebook–a spiral or composition notebook will do–and…

Set goals: At the beginning of the week, set your goals.  Do you want to get two hours of cardio this week?  Do you want to add an extra fifteen minutes of yoga to your workouts?  Jot down your weekly fitness goals in a notebook.

Monitor your activity:  Every day, make a note of the exercise you completed.  Did you go for a brisk walk?  Did you complete an exercise DVD?  If you didn’t have time to exercise, write a few sentences that describes the reason you skipped your workout.

Assess your results:  At the end of the week, check your results.  Step on the scale, take your measurements, or simply analyze your overall mood and emotions.  Do you have more energy?  Do you feel a sense of accomplishment?

Obtain support: Get a buddy to join you in the process, or log on to an online support group.  Do a Google search for "exercise forum" or "fitness message board" to find likeminded folks who will support and encourage you.

Cool Weather Weight Loss Tricks

Swimsuits, short skirts and tank tops help keep us motivated to stay fit and trim during the hot summer months.  But once cool weather–and oversized sweaters–arrive, it’s easier to forget about our nutrition and fitness plans.

The experts at WebMD.com suggest we stay aware of our habits and our weight during the winter months.  But that’s easier said than done, especially since the next few months will bring lots of treats to our doorstep, like holiday cookies and New Year’s champagne. 

Fortunately, there are a few tricks that can help keep you slender and svelte through the colder months.  So remember these tips instead of reaching for your baggy cardigan:

Buy a perfect outfit.  Just make sure it’s a little snug, like a pair of skinny jeans and a tight-fitting sweater.  Having one outfit that shows off your body will help remind you that extra pounds are noticeable even in the winter months.

Make a date with your scale.  Pick one day a week for your weigh-in.  People who successfully keep off extra pounds tend to check in with their scale on a regular basis.  By tracking your weight, you’ll be able to nip any potential problems before they turn into a big issue.

Plan for indoor workouts.  If you usually exercise outside, you’ll need to be prepared for colder weather.  Buy a few exercise videos so you can stay inside during snowy days.  You might even want to consider a 6-month gym membership to get you through the cold months.

Eat comfort food. Most of the fresh produce of summer has gone, but that doesn’t mean you have to eat unhealthy food!  A lot of winter’s comfort foods are actually healthy and low-calorie.  Try vegetarian chili or vegetable soup for a warm, filling lunch.

Make smart substitutions. Love a cup of hot chocolate in the evenings?  Why not try hot herbal tea instead?  Think apple pie is a must-have holiday dessert?  You could make a healthier apple crisp in its place.

Winter weight gain doesn’t have to be inevitable!  Check back here regularly to see more articles about maintaining weight loss, losing weight and getting fit during the upcoming holidays.

The Weekly Tip

Stop carrying an armful of packages.  As you complete your holiday shopping this year, commit to dropping off each bag or package in your car after you purchase it.  You’ll log a lot of extra walking time if you browse, buy, walk to your car, deposit the package and then walk back to the mall.  Do this for everything you buy, and you could covers miles during a big shopping trip!  (Just remember to park your car in a safe location.)

Health Tidbits

•    Our taste buds may affect our waistlines.  Link 

•    Cranberries are good for you.  Link 

•    Personal trainers aren’t always best for overweight folks.  Link 

•    Marathon runners may be at risk for skin cancer.  Link 

•    New flour increases satiety.  Link 

•    Your mom may be the key to your longevity.  Link 

•    Stinky foods may lower your cancer risk.  Link 

Low-Calorie Foods Are Popular

Science has improved our healthcare, put a man on the moon, and saved the whales.

And now it’s given us tasty, low-calorie foods, too.

In previous years, low-calorie and low-fat foods were tolerated–but not appreciated.  But now, according to an AP News article, more and more consumers are choosing low-calorie versions of their favorites.

One reason is because low-calorie foods are becoming tastier.  Food companies have had years to tinker with their formulas, and each "new and improved" version is, indeed, better than the last.

But are low-calorie foods really that much better for you?

In our article Low-Fat Shouldn’t Mean All-You-Can-Eat, we discuss recent research that found a ‘halo’ effect for health foods.  When folks think a food is low in calories, they ultimately end up eating a larger serving–which sometimes means they eat even more calories than they would have consumed with a normal serving of the regular calorie version.

Rather than eating lots of low-calorie cookies, brownies and doughnuts, there may be a better method:

Eat tasty, full-calorie foods, but moderate your portions.

Here at RefrigeratorRaid.com, we believe that deprivation ultimately leads to binges and unhealthy food choices.  At the very least, feeling deprived can make you irritable and cranky.

So instead of having a fat-free ice cream bar the next time you’re craving chocolate, indulge in a piece of truly rich and decadent dark chocolate.  You’ll satisfy your craving, you won’t feel deprived, and you won’t have wasted a bunch of calories on a mediocre dessert.

Games For Fitness And Fun

Dance Dance Revolution is a popular video game that’s designed to mix fitness and fun.  A special pad with marked squares and sensors is placed on the floor.  To play, the user dances with music, pushing the appropriate squares with his/her feet as indicated by the game.

Some childhood obesity experts have suggested that this game might be a tool for getting some physical activity into the lives of overweight kids.  But researchers in Liverpool, as reported by Reuters Health, say that weight loss is probably an unlikely result of this game.

According to the researchers, who studied both overweight and normal weight children as they played this game, it would require more than an hour of play on a daily basis for the game to result in weight loss.

However, that doesn’t mean the game can’t be a tool for boosting activity.  Any exercise is better than none, and Dance Dance Revolution might be just the starting point for a more active life.  Moreover, it may also give a child–or an adult–the confidence to dance in other venues, too.  And dancing is a great workout!

But if you’re looking for more fun games that also promote fitness, you might be better off sticking with traditional favorites.  Here are a few that you and your family–or your friends–can enjoy together:

Basketball:  Head to any basketball court–you may even be able to find one at your local high school–and practice shooting hoops with your friends.

Football: All you need is a big yard and a football for a game of Touch or Flag Football.

Tag: It may seem simplistic, but running around the yard or park will really burn up some calories.

Frisbee: Make it a competition by seeing who drops it first.

Hopscotch: Fun for young kids, this plyometric exercise can be done on a paved driveway.  Just draw the hopscotch board with sidewalk chalk.

Happy Thanksgiving

Happy Thanksgiving

Don’t worry if you have an extra piece of pie or a second helping of mashed potatoes. Today is a day to focus on your family and loved ones.  Remember to be grateful for your health, and the power to change your health for the better.

Slow Down To Lose Weight

When it comes to dinner, some of us approach our meals like competitive eating events.  Rather than relaxing and enjoying the sustenance on the table, we shovel in our meal as quickly as possible, barely tasting the food.

The reasons we rush through meals vary.  Some of us are in a hurry to get to the next thing on our schedule, whether it’s helping the kids with homework or watching the latest episode of Lost.  Others have made speed eating a habit, since it fits with the rest of our fast-paced lifestyle.

Whatever the reason for these quickly eaten meals, our eating speed may have a lot to do with the extra pounds we carry on our waistlines.

According to a USAToday.com article, researchers found that women who quickly ate a meal consumed an average of 646 calories in nine minutes.  In comparison, women who slowly ate their meals consumed only 579 calories in 29 minutes.

Eating your food more slowly–and savoring the taste–may help you consume fewer calories at every meal.  You’ll derive more satisfaction from your food, so you’ll need less to be satiated.  And your body has time to give your brain the "I’m full" signal before you end up stuffed.

If you’d like to slow your eating, try these tips:

Use smaller utensils.  Smaller spoons and forks mean smaller bites, so you can’t eat as quickly.

Chew each bite thoroughly.  Most of us chew our food a few times before swallowing.  Commit to chewing each bite at least ten times.  Until you get used to it, make a conscious effort to count the number of chews per bite.

Focus on the company. If you dine with others, try not to think of the meal as the center of entertainment.  Instead, focus on the company and companionship of your dining partners.

Sip water between bites. You don’t have to drink water between every single bite of food, but make an effort to sip your beverage more often during the meal.  The water will help slow down your eating speed.

Simply being more aware and conscious of your food will help you slow down your meals.  Learn to truly savor and appreciate your food, and you may notice a difference in your waistline without making any other changes to your diet!