Sometimes being on a diet just seems overwhelming. You might feel as though you don't have the heart to stay in the weight-loss fight. Well, it's not always your heart that keeps you from diet success — sometimes it's all in your head.
Weight Loss: Think Before You Eat
One of the main reasons that diets fail is because people approach weight loss the wrong way. "Targeting that diet mentality is really the key," says Martin Binks, PhD, assistant professor at the Duke University Medical Center in Durham, N.C. "If I had to pick one thing I could fix to stop diets from failing, it would be all-or-nothing thinking and all-or-nothing acting,"
Binks works to get individuals to set small, realistic goals instead of big, sweeping ones. "If you went into every situation without thinking it's all or nothing, you're much more likely to moderate what you eat," he explains. "Start thinking about the hundreds and hundreds of mini-decisions we make in a day."
Small decisions and exchanges — like eating only half of a cookie instead of a whole one or adding a few short, quick walks to your overall exercise program — are what ultimate lead to weight loss. "If I could get people to think a little differently day to day, it would make a huge difference," he says.
Weight Loss: Overcoming Mental Obstacles
Another mental obstacle dieters face is giving up on themselves, says Anne Wolf, RD, a registered dietitian and researcher at the University of Virginia School of Medicine. "They don't believe they really can do it," says Wolf. "But once they see that other people have lost weight, they realize, 'I can do that, too.'"
She also sees individuals begin a weight-loss plan out of anger or take a "no pain, no gain" mentality when it comes to weight loss. "Anger is not [the same as] a commitment," notes Wolf. "If you can stay on a program that causes no pain and you gradually lose weight over the year, that's great."
Weight Loss: Finding a Healthy Mindset
"I tried to lose weight twice before I made the permanent lifestyle changes necessary to accomplish my goals," says John from Fairfax, Va. When he made the decision to get serious about weight loss, it was because he realized that not only was his weight unhealthy, but so was the way he thought about his weight and his health.
"I remember going shopping for bigger pants again, and sitting in the store and looking at the 44W rack, thinking I could probably save money if I just got the 46W and grew into them — talk about surreal," says John.
That moment made him realize that his thought process had to change and led to a 70-pound weight loss. "Luckily, I had a moment of clarity and realized how self-destructive my logic was," says John.
The trigger that makes you realize you don't lose weight through a diet, but through a lifestyle change, is different for everyone. Drastic dieting can be a vicious cycle that leaves people angry, depressed, frustrated, and finally just giving up. But if you learn a healthy way to approach weight loss, both mentally and physically, you can ultimately find success.
Thursday, July 1, 2010
Tuesday, June 29, 2010
BREAK THE BINGE CYCLE
There's nothing like diet deprivation to make you crave the foods you've had to cut out, but binging on them can wreak havoc with your weight control and carefully counted calories.
Binging simply means you have temporarily lost control over the amount and type of food you planned to eat. So if you're rocking along with your fruit- and veggie-rich diet, but hear your child's birthday cake calling to you from the fridge, you're probably on your way to a binge breakdown. Here's what you can do to help protect your weight loss plan.
Better Weight Control: Budget Calories
Even occasional binging adds unwanted calories to your diet. The key to weight-loss success is to be aware of your weaknesses and actually make room for them in your diet.
"I don't think you should give up everything. That's the key. I have a sweet tooth so I budget in some sweets every day or else I would really be crabby," says Donna L. Weihofen, RD, MS, health nutritionist at the University of Wisconsin in Madison.
Weihofen says she once calculated that a generous slice of gourmet carrot cake could contain as many as 1,400 calories, an entire day's worth of calories for many women. The desire to binge on such a treat would be lessened if you allowed yourself a smaller indulgence. Weihofen, for example, budgets a post-lunch square of chocolate into her daily calories.
Smart dieters find ways to adapt this strategy to their diet plan and achieve the right balance of calories. Andrea Carlton of Jacksonville, Fla., says, "I end up having a sliver of what it is I am craving or, if I am really dedicated during the week, then I make unday my cheat day." The cheat day isn't a binge, but more of a maintenance day — no calorie reduction, but no excess calories taken in either.
Better Weight Control: Managing Temptation
Another balancing option is to avoid temptation entirely when you're at home, and have strategies for when you eat out. In other words, simply don't buy food that will sabotage your weight-loss strategy. "I make sure my children have healthy snacks available, and the not-so-healthy ones are snacks I don't like," explains Charlene Gonzales, a mother of three in Houston.
An approach recommended by Weihofen is to find "calorie bargains" that are similar to the treats you crave. Look for healthier alternatives or "light" versions of favorite snacks. But be sure to read food labels carefully — some reduced-fat treats have more added sugar and are not lower in calories.
Gonzales says that eating out poses the biggest binging threat to her weight-loss success. "I know some women can eat salads when faced with better tasting options at a restaurant, but that's not me," she admits. So she opts for restaurants that she knows have tasty salad and healthy plate options.
Better Weight Control: When You Need Outside Help
Even though the occasional binge adds calories to your day and is a threat to your weight-loss goals, it isn't usually unhealthy. However, when binging becomes a way of life, it may signal an eating disorder that requires professional help to overcome:
Binge-eating disorder is when you binge frequently and feel shame or embarrassment, but cannot stop doing it. People with this disorder are often overweight or obese. Because it is associated with anxiety and depression, it can be treated with some antidepressants.
Bulimia nervosa is when you binge and then try to "purge" or get rid of the calories by vomiting, taking laxatives, fasting, or exercising to an extreme. People with bulimia often appear to be of normal weight, but are obsessed with weight gain or loss, unhappy with their body, and ashamed of their binging and purging. These eating disorders are more common in women, but can also be a problem for men and boys. If you are binging frequently and feel anxious or ashamed, seek help from your doctor.
For the occasional binger who wants to stop the overeating-dieting cycle, you should be able to avoid binging by budgeting calories to include the treats you love. When you find a way to balance these calorie-dense foods with better nutritional choices, you won't be as tempted to overindulge.
Binging simply means you have temporarily lost control over the amount and type of food you planned to eat. So if you're rocking along with your fruit- and veggie-rich diet, but hear your child's birthday cake calling to you from the fridge, you're probably on your way to a binge breakdown. Here's what you can do to help protect your weight loss plan.
Better Weight Control: Budget Calories
Even occasional binging adds unwanted calories to your diet. The key to weight-loss success is to be aware of your weaknesses and actually make room for them in your diet.
"I don't think you should give up everything. That's the key. I have a sweet tooth so I budget in some sweets every day or else I would really be crabby," says Donna L. Weihofen, RD, MS, health nutritionist at the University of Wisconsin in Madison.
Weihofen says she once calculated that a generous slice of gourmet carrot cake could contain as many as 1,400 calories, an entire day's worth of calories for many women. The desire to binge on such a treat would be lessened if you allowed yourself a smaller indulgence. Weihofen, for example, budgets a post-lunch square of chocolate into her daily calories.
Smart dieters find ways to adapt this strategy to their diet plan and achieve the right balance of calories. Andrea Carlton of Jacksonville, Fla., says, "I end up having a sliver of what it is I am craving or, if I am really dedicated during the week, then I make unday my cheat day." The cheat day isn't a binge, but more of a maintenance day — no calorie reduction, but no excess calories taken in either.
Better Weight Control: Managing Temptation
Another balancing option is to avoid temptation entirely when you're at home, and have strategies for when you eat out. In other words, simply don't buy food that will sabotage your weight-loss strategy. "I make sure my children have healthy snacks available, and the not-so-healthy ones are snacks I don't like," explains Charlene Gonzales, a mother of three in Houston.
An approach recommended by Weihofen is to find "calorie bargains" that are similar to the treats you crave. Look for healthier alternatives or "light" versions of favorite snacks. But be sure to read food labels carefully — some reduced-fat treats have more added sugar and are not lower in calories.
Gonzales says that eating out poses the biggest binging threat to her weight-loss success. "I know some women can eat salads when faced with better tasting options at a restaurant, but that's not me," she admits. So she opts for restaurants that she knows have tasty salad and healthy plate options.
Better Weight Control: When You Need Outside Help
Even though the occasional binge adds calories to your day and is a threat to your weight-loss goals, it isn't usually unhealthy. However, when binging becomes a way of life, it may signal an eating disorder that requires professional help to overcome:
Binge-eating disorder is when you binge frequently and feel shame or embarrassment, but cannot stop doing it. People with this disorder are often overweight or obese. Because it is associated with anxiety and depression, it can be treated with some antidepressants.
Bulimia nervosa is when you binge and then try to "purge" or get rid of the calories by vomiting, taking laxatives, fasting, or exercising to an extreme. People with bulimia often appear to be of normal weight, but are obsessed with weight gain or loss, unhappy with their body, and ashamed of their binging and purging. These eating disorders are more common in women, but can also be a problem for men and boys. If you are binging frequently and feel anxious or ashamed, seek help from your doctor.
For the occasional binger who wants to stop the overeating-dieting cycle, you should be able to avoid binging by budgeting calories to include the treats you love. When you find a way to balance these calorie-dense foods with better nutritional choices, you won't be as tempted to overindulge.
CARRY ON MEALS PERFECT FOR THE PLANE
Airplane food used to be just bad. Now it’s bad and you have to pay extra for it, if it’s available at all. In addition, options at the terminal may be limited to fast food, and anything you buy costs a fortune. The alternative? Pack an easy-to-make meal and stick it in your carry-on luggage to enjoy during travel. Now, that’s the way to start your vacation or get a business trip off on the right foot!
Meal Planning: What You Can and Can't Carry On
These days, making sure your food is healthy and stored in a safe way aren't the only things you have to keep in mind when preparing a meal for your flight. You also have to consider what the Transportation Security Administration (TSA) allows you to take on an airplane.
Liquids still have a 3-ounce limit (exceptions are only for liquid medication, breast milk, and baby formula), so drinks are out until you pass through security. If you don’t want to rely on the beverage cart onboard the airplane, you’ll need to pick up bottled beverages on the way to your gate. Buy a large bottle of water, and possibly milk or juice if you have children, to get you through the flight, suggests David Lytle, editorial director of Frommers.com, the travel-guide Web site.
Food that you take through security must be wrapped or contained in some way. The exception is whole, fresh fruits; as long as they are uneaten and unpeeled, they do not need to be wrapped or in a container. Foods can be partially eaten, but they must be wrapped up before going through security.
In-Flight Food: Easy Meals and Snacks
Looking for ideas on what to bring with you to the airport? Try to put together an assortment of items that include some form of protein, which will help keep hunger under control until you’ve landed. The following list of healthy snacks and foods can be combined to make easy meals that will tide over most adults and kids alike:
Crackers with cheese or peanut butter
Pretzels
Popcorn
Fresh or dried fruit
Trail mix
Nuts
Granola bars
Sandwiches on whole-grain bread with cheese or peanut butter
Fresh-cut vegetables, like celery or carrots
Rice cakes
Low-fat or baked chips
Beef jerky
"A quick and portable snack list would include trail mix with dried fruit or just plain nuts and dried fruit. This is a good source of protein and some terrific antioxidants," says dietitian Roberta Anding, MS, RD, an instructor in the adolescent and sports medicine section of the Baylor College of Medicine in Houston and a spokeswoman for the American Dietetic Association. "If sodium is not a problem, then beef jerky is quick and portable and does not spoil. This additional protein can help to stave off hunger."
Other Travel-Friendly Tips for Easy Meals
Here are several other pointers you should keep in mind:
Keep it solid. As a general rule, solid foods can get through security, but anything of a liquid or gel consistency probably won't. For this reason, stay away from foods like yogurt, applesauce, pudding, and gelatin.
Avoid bringing foods that are oven-hot or refrigerator-cold. According to safety guidelines from the United States Department of Agriculture, two hours is the limit for hot and cold foods to stay fresh once they’ve been taken out of the oven and refrigerator, respectively. Insulated bags may help, but with common travel delays, many hours could pass between the time you leave home and your flight’s actual takeoff.
Shop wisely at the gate. You can, of course, buy meals and snacks once you've gone through security, and many airports now have healthy meal options like fresh sandwiches and salads that you can take onboard.
Be mindful of other passengers. Lytle also recommends that, as a common courtesy to other travelers, you consider how the foods that you bring on board will make the plane smell. "There are a lot of things to think about when you're in a contained space — you are not the only person on the plane," he says. "Your behavior does affect other people, and we're all in it together." Try staying away from strong-smelling, and often unhealthy, foods like pizza, French fries, and anything over laden with onions or garlic.
No matter where you're headed, you can get your trip off to a healthy start by bringing along some homemade snacks to enjoy on your flight. You'll arrive at your destination feeling satisfied and energized — and you won't have wasted a dime on bad plane food!
Meal Planning: What You Can and Can't Carry On
These days, making sure your food is healthy and stored in a safe way aren't the only things you have to keep in mind when preparing a meal for your flight. You also have to consider what the Transportation Security Administration (TSA) allows you to take on an airplane.
Liquids still have a 3-ounce limit (exceptions are only for liquid medication, breast milk, and baby formula), so drinks are out until you pass through security. If you don’t want to rely on the beverage cart onboard the airplane, you’ll need to pick up bottled beverages on the way to your gate. Buy a large bottle of water, and possibly milk or juice if you have children, to get you through the flight, suggests David Lytle, editorial director of Frommers.com, the travel-guide Web site.
Food that you take through security must be wrapped or contained in some way. The exception is whole, fresh fruits; as long as they are uneaten and unpeeled, they do not need to be wrapped or in a container. Foods can be partially eaten, but they must be wrapped up before going through security.
In-Flight Food: Easy Meals and Snacks
Looking for ideas on what to bring with you to the airport? Try to put together an assortment of items that include some form of protein, which will help keep hunger under control until you’ve landed. The following list of healthy snacks and foods can be combined to make easy meals that will tide over most adults and kids alike:
Crackers with cheese or peanut butter
Pretzels
Popcorn
Fresh or dried fruit
Trail mix
Nuts
Granola bars
Sandwiches on whole-grain bread with cheese or peanut butter
Fresh-cut vegetables, like celery or carrots
Rice cakes
Low-fat or baked chips
Beef jerky
"A quick and portable snack list would include trail mix with dried fruit or just plain nuts and dried fruit. This is a good source of protein and some terrific antioxidants," says dietitian Roberta Anding, MS, RD, an instructor in the adolescent and sports medicine section of the Baylor College of Medicine in Houston and a spokeswoman for the American Dietetic Association. "If sodium is not a problem, then beef jerky is quick and portable and does not spoil. This additional protein can help to stave off hunger."
Other Travel-Friendly Tips for Easy Meals
Here are several other pointers you should keep in mind:
Keep it solid. As a general rule, solid foods can get through security, but anything of a liquid or gel consistency probably won't. For this reason, stay away from foods like yogurt, applesauce, pudding, and gelatin.
Avoid bringing foods that are oven-hot or refrigerator-cold. According to safety guidelines from the United States Department of Agriculture, two hours is the limit for hot and cold foods to stay fresh once they’ve been taken out of the oven and refrigerator, respectively. Insulated bags may help, but with common travel delays, many hours could pass between the time you leave home and your flight’s actual takeoff.
Shop wisely at the gate. You can, of course, buy meals and snacks once you've gone through security, and many airports now have healthy meal options like fresh sandwiches and salads that you can take onboard.
Be mindful of other passengers. Lytle also recommends that, as a common courtesy to other travelers, you consider how the foods that you bring on board will make the plane smell. "There are a lot of things to think about when you're in a contained space — you are not the only person on the plane," he says. "Your behavior does affect other people, and we're all in it together." Try staying away from strong-smelling, and often unhealthy, foods like pizza, French fries, and anything over laden with onions or garlic.
No matter where you're headed, you can get your trip off to a healthy start by bringing along some homemade snacks to enjoy on your flight. You'll arrive at your destination feeling satisfied and energized — and you won't have wasted a dime on bad plane food!
Wednesday, June 16, 2010
DOES MUSCLE WEIGH MORE THAN FAT?
Like a lot of people, you might think that muscle weighs more than fat.
“When I hear this statement, I always think of the old riddle: Which weighs more, a pound of feathers or a pound of bricks?” says Laura Stusek, MS, fitness coordinator for Westminster College in Salt Lake City, Utah. “A pound is a pound!”
Muscle vs. Fat: Clearing Up the Misconception
Common sense tells us a pound of muscle and a pound of fat have to weigh the same, but they do differ in density. This means if you look at five pounds of muscle and five pounds of fat side by side, the fat takes up more volume, or space, than the muscle. That’s important when you’re on a diet and part of your goal is the lean look of muscle, not the flabby look of fat.
So why do people say muscle weighs more than fat?
“I find people make this statement when they put on weight,” says Stusek. “One person will say, ‘I gained three pounds and I’ve been working out.’ The good-friend response is, ‘It’s all muscle.’ And while this is a very comforting thing to hear, it’s just impossible to gain three pounds of muscle in a week. It is common for exercisers to lose fat and gain muscle without a change in body weight, so I understand why people often get frustrated.”
Muscle vs. Fat: The Truth
The first step in a successful diet and exercise program is to banish the idea that muscle weighs more and is therefore bad. In fact, Stusek recommends tossing out the scale altogether.
“I try to get people to think about how they are feeling, how their clothes are fitting, and how their body has changed,” Stusek advises. “It’s a hard thing to do sometimes. The focus should not just be the number on the scale. If we only did things to make ourselves weigh less, we wouldn’t necessarily be healthier.”
Muscle vs. Fat: The Benefits of Muscle
In fact, not only should dieters stop thinking of muscle as the enemy, they should embrace it as their friend.
Muscle boosts a person’s metabolism, so a pound of muscle will burn more calories at rest than a pound of fat. What does this mean? Even when you’re not exercising — you could be sitting on the couch watching TV — you will be burning more calories just by having more muscle.
Muscle has other benefits, too. It’s critical in improving bone density and helps prevent the loss of muscle mass that occurs with aging, allowing people to stay active as they get older.
Muscle vs. Fat: Ways to Gain Muscle
There’s no doubt cardio workouts such as jogging, cycling, and walking are important for calorie burning and good health. But strength training is vital, too. “Of course, we always think of lifting weights to put on muscle, and many fear they will become ‘bulky,’” says Stusek. “Women need to stop worrying about this.”
There are plenty of options to build muscle, ranging from free weights to resistance bands and even plain old soup cans. Stusek recommends enlisting the help of a personal trainer to design a balanced, full-body workout for the best results. “Or if you want to bulk up, lift heavy weights and do low repetitions,” she says. And two or three times a week, with at least one day off in between for muscle recovery, is sufficient.
Ultimately, building muscle mass is a good thing. So find some enjoyable exercises and get lifting.
By Kristen Stewart
Medically reviewed by Pat F. Bass III, MD, MPH
“When I hear this statement, I always think of the old riddle: Which weighs more, a pound of feathers or a pound of bricks?” says Laura Stusek, MS, fitness coordinator for Westminster College in Salt Lake City, Utah. “A pound is a pound!”
Muscle vs. Fat: Clearing Up the Misconception
Common sense tells us a pound of muscle and a pound of fat have to weigh the same, but they do differ in density. This means if you look at five pounds of muscle and five pounds of fat side by side, the fat takes up more volume, or space, than the muscle. That’s important when you’re on a diet and part of your goal is the lean look of muscle, not the flabby look of fat.
So why do people say muscle weighs more than fat?
“I find people make this statement when they put on weight,” says Stusek. “One person will say, ‘I gained three pounds and I’ve been working out.’ The good-friend response is, ‘It’s all muscle.’ And while this is a very comforting thing to hear, it’s just impossible to gain three pounds of muscle in a week. It is common for exercisers to lose fat and gain muscle without a change in body weight, so I understand why people often get frustrated.”
Muscle vs. Fat: The Truth
The first step in a successful diet and exercise program is to banish the idea that muscle weighs more and is therefore bad. In fact, Stusek recommends tossing out the scale altogether.
“I try to get people to think about how they are feeling, how their clothes are fitting, and how their body has changed,” Stusek advises. “It’s a hard thing to do sometimes. The focus should not just be the number on the scale. If we only did things to make ourselves weigh less, we wouldn’t necessarily be healthier.”
Muscle vs. Fat: The Benefits of Muscle
In fact, not only should dieters stop thinking of muscle as the enemy, they should embrace it as their friend.
Muscle boosts a person’s metabolism, so a pound of muscle will burn more calories at rest than a pound of fat. What does this mean? Even when you’re not exercising — you could be sitting on the couch watching TV — you will be burning more calories just by having more muscle.
Muscle has other benefits, too. It’s critical in improving bone density and helps prevent the loss of muscle mass that occurs with aging, allowing people to stay active as they get older.
Muscle vs. Fat: Ways to Gain Muscle
There’s no doubt cardio workouts such as jogging, cycling, and walking are important for calorie burning and good health. But strength training is vital, too. “Of course, we always think of lifting weights to put on muscle, and many fear they will become ‘bulky,’” says Stusek. “Women need to stop worrying about this.”
There are plenty of options to build muscle, ranging from free weights to resistance bands and even plain old soup cans. Stusek recommends enlisting the help of a personal trainer to design a balanced, full-body workout for the best results. “Or if you want to bulk up, lift heavy weights and do low repetitions,” she says. And two or three times a week, with at least one day off in between for muscle recovery, is sufficient.
Ultimately, building muscle mass is a good thing. So find some enjoyable exercises and get lifting.
By Kristen Stewart
Medically reviewed by Pat F. Bass III, MD, MPH
7 REASONS TO EAT MORE EGGS
Who doesn’t love eggs? Whether scrambled, hard-boiled, poached, or folded into an omelet, eggs are versatile and tasty. Even better, eggs are a powerhouse of nutrition in a healthy diet and a great low-calorie addition to a weight-loss diet. With only 15 calories each, hard-boiled egg whites, for instance, can help you stick to your diet — the protein in them helps you feel full and being low in calories make them a great snack.
The Egg: Diet Facts
It’s time to get reacquainted with the egg, a great food whether you’re on a diet or just looking to manage your weight.
1.The egg is a low-calorie powerhouse. “The egg is a great source of nutrition and especially brain food,” says Susan B. Roberts, PhD, author of The Instinct Diet and professor of nutrition at the USDA Nutrition Center at Tufts University in Boston. “With only 80 calories per large egg and a useful 6 grams of protein, it can be scrambled or even fried with just a dab of butter and still come in at under 100 calories.”
2.Eggs have vitamins and other nutrients. Besides providing protein (making you feel full longer), an egg supplies many essential nutrients including vitamin A, the B vitamins B-12, riboflavin, and folacin, and the minerals iron, phosphorus, and zinc, along with choline and DHA, essential nutrients for brain health.
3.The egg has less cholesterol than we thought. It turns out early tests measured falsely high for the amount of cholesterol in an egg, unfairly giving it a bad rap. According to recent research from the U.S. Department of Agriculture, one large egg has 213 milligrams of cholesterol. Testing is also under way in the egg industry to see if that amount can be further reduced.
4.Egg whites can be part of your daily menu. It’s best to eat no more than three or four whole eggs per week, but egg whites have only 15 calories per egg, no cholesterol, and no saturated fat, so dieters can eat as many as they want. Not only that, egg whites taste better than store-bought egg substitutes.
5.Eggs make a great weekend breakfast. “One great role eggs can play is in making weekend food seem special without overdosing on calories,” says Dr. Roberts. “For example, scrambled eggs and whole-wheat toast or a fried egg and Canadian bacon on Sunday morning can become a special weekend breakfast without adding anything to calories beyond a regular weekday cereal meal.”
6.Eggs are an inexpensive protein source. Eggs are economical, especially when compared to steak or even a hamburger.
7.Eggs aren’t only for breakfast. “Think like the French and don’t dismiss eggs as a great dinner food,” says Roberts. “It takes a mere couple of minutes to whip up an omelet, so you can keep eggs in the fridge for quick dinners when you get home and are too tired to cook or go out. A two-egg omelet with a slice of whole-wheat toast and an apple or orange is a great weight control meal.”
Now that the egg has been cleared of any wrongdoing, think of it next time for breakfast, lunch, dinner, or even a quick healthy snack.
By Kristen Stewart
Medically reviewed by Pat F. Bass III, MD, MPH
The Egg: Diet Facts
It’s time to get reacquainted with the egg, a great food whether you’re on a diet or just looking to manage your weight.
1.The egg is a low-calorie powerhouse. “The egg is a great source of nutrition and especially brain food,” says Susan B. Roberts, PhD, author of The Instinct Diet and professor of nutrition at the USDA Nutrition Center at Tufts University in Boston. “With only 80 calories per large egg and a useful 6 grams of protein, it can be scrambled or even fried with just a dab of butter and still come in at under 100 calories.”
2.Eggs have vitamins and other nutrients. Besides providing protein (making you feel full longer), an egg supplies many essential nutrients including vitamin A, the B vitamins B-12, riboflavin, and folacin, and the minerals iron, phosphorus, and zinc, along with choline and DHA, essential nutrients for brain health.
3.The egg has less cholesterol than we thought. It turns out early tests measured falsely high for the amount of cholesterol in an egg, unfairly giving it a bad rap. According to recent research from the U.S. Department of Agriculture, one large egg has 213 milligrams of cholesterol. Testing is also under way in the egg industry to see if that amount can be further reduced.
4.Egg whites can be part of your daily menu. It’s best to eat no more than three or four whole eggs per week, but egg whites have only 15 calories per egg, no cholesterol, and no saturated fat, so dieters can eat as many as they want. Not only that, egg whites taste better than store-bought egg substitutes.
5.Eggs make a great weekend breakfast. “One great role eggs can play is in making weekend food seem special without overdosing on calories,” says Dr. Roberts. “For example, scrambled eggs and whole-wheat toast or a fried egg and Canadian bacon on Sunday morning can become a special weekend breakfast without adding anything to calories beyond a regular weekday cereal meal.”
6.Eggs are an inexpensive protein source. Eggs are economical, especially when compared to steak or even a hamburger.
7.Eggs aren’t only for breakfast. “Think like the French and don’t dismiss eggs as a great dinner food,” says Roberts. “It takes a mere couple of minutes to whip up an omelet, so you can keep eggs in the fridge for quick dinners when you get home and are too tired to cook or go out. A two-egg omelet with a slice of whole-wheat toast and an apple or orange is a great weight control meal.”
Now that the egg has been cleared of any wrongdoing, think of it next time for breakfast, lunch, dinner, or even a quick healthy snack.
By Kristen Stewart
Medically reviewed by Pat F. Bass III, MD, MPH
OH THAT NIGHTTIME SNACK
A nighttime snack isn’t always harmful, but if you understand the reasons behind late-night eating and then modify your diet accordingly, chances are your midnight cravings will be reduced or eliminated, and weight loss can move full steam ahead.
Simple as it seems, many people overeat in the evening because they have not consumed enough calories during the day. Skipping breakfast, starting the day with foods high in sugar, and limiting your food to lose weight all make it harder for your body to sustain itself later into the evening.
Besides hunger, a nighttime snack can stem from stress, boredom, or habit. "Emotions and feelings like depression, anxiety, sadness, and frustration also trigger eating, particularly in people who have not developed healthy coping strategies to deal with negative emotions," says Cathy Leman, RD, a personal trainer and owner of NutriFit, Inc., nutrition consultants in Glen Ellyn, Ill.
Leman also notes that any positive psychological effects of eating tend to wear off quickly, leaving the person with a full belly, stressed digestive system, and unsettled sleep at night.
"Eating at night when you aren't hungry feeds a vicious cycle," says Michelle May, MD, author of Eat What You Love, Love What You Eat: How to Break Your Eat-Repent-Repeat Cycle. "You wake up in the morning feeling guilty and not hungry for breakfast, so you starve yourself all day to pay penance and binge again at night, or by mid-morning you are starving so you grab whatever is in the break room — usually doughnuts or bagels — which begins a downward spiral of overeating and guilt that lasts into the night again."
Nighttime Snack: Fight the Urge
To stave off the urge for a nighttime snack and to stick with your weight-loss strategy, keep your metabolism rolling during the day by eating breakfast and getting adequate portions of fruits, vegetables, healthy grains, and proteins. Then, if the urge for a nighttime snack arises, Dr. May recommends asking yourself, "Am I hungry?” She suggests look for physical signs that you need food. "Your metabolism doesn't shut off at 7:01 p.m.,” May says. “The problem is that most after-hours eating is not done because you need fuel, so the calories you consume are stored."
Eating out of boredom or habit can be controlled by introducing a new hobby that keeps your mind engaged. Sewing, reading, and playing cards are good options. "Finding an alternative can help develop a different habit that doesn't include food," says Leman.
Emotional eating is trickier to curb. Just as finding a new hobby engages your mind, it also helps you separate mentally from the stress of your day. Another strategy is to find a way to ease into the change of pace at night. An evening walk, yoga, and sipping herbal tea are effective ways to transition to a relaxed state of being.
Nighttime Snack: Give Yourself the Go-Ahead
Many people think late-night eating causes weight gain, but it's not when you eat that matters, it's what and how much you eat. If you find that you are truly hungry late at night, wait 10 minutes to shift the focus away from food, then if the craving doesn't subside, choose a small portion of a healthy nighttime snack such as yogurt, fruit, popcorn, rice cakes, low-fat cottage cheese, turkey deli meat, or crackers and low-fat cheese. Says Leman, "Giving in can sometimes stave off a binge later."
Simple as it seems, many people overeat in the evening because they have not consumed enough calories during the day. Skipping breakfast, starting the day with foods high in sugar, and limiting your food to lose weight all make it harder for your body to sustain itself later into the evening.
Besides hunger, a nighttime snack can stem from stress, boredom, or habit. "Emotions and feelings like depression, anxiety, sadness, and frustration also trigger eating, particularly in people who have not developed healthy coping strategies to deal with negative emotions," says Cathy Leman, RD, a personal trainer and owner of NutriFit, Inc., nutrition consultants in Glen Ellyn, Ill.
Leman also notes that any positive psychological effects of eating tend to wear off quickly, leaving the person with a full belly, stressed digestive system, and unsettled sleep at night.
"Eating at night when you aren't hungry feeds a vicious cycle," says Michelle May, MD, author of Eat What You Love, Love What You Eat: How to Break Your Eat-Repent-Repeat Cycle. "You wake up in the morning feeling guilty and not hungry for breakfast, so you starve yourself all day to pay penance and binge again at night, or by mid-morning you are starving so you grab whatever is in the break room — usually doughnuts or bagels — which begins a downward spiral of overeating and guilt that lasts into the night again."
Nighttime Snack: Fight the Urge
To stave off the urge for a nighttime snack and to stick with your weight-loss strategy, keep your metabolism rolling during the day by eating breakfast and getting adequate portions of fruits, vegetables, healthy grains, and proteins. Then, if the urge for a nighttime snack arises, Dr. May recommends asking yourself, "Am I hungry?” She suggests look for physical signs that you need food. "Your metabolism doesn't shut off at 7:01 p.m.,” May says. “The problem is that most after-hours eating is not done because you need fuel, so the calories you consume are stored."
Eating out of boredom or habit can be controlled by introducing a new hobby that keeps your mind engaged. Sewing, reading, and playing cards are good options. "Finding an alternative can help develop a different habit that doesn't include food," says Leman.
Emotional eating is trickier to curb. Just as finding a new hobby engages your mind, it also helps you separate mentally from the stress of your day. Another strategy is to find a way to ease into the change of pace at night. An evening walk, yoga, and sipping herbal tea are effective ways to transition to a relaxed state of being.
Nighttime Snack: Give Yourself the Go-Ahead
Many people think late-night eating causes weight gain, but it's not when you eat that matters, it's what and how much you eat. If you find that you are truly hungry late at night, wait 10 minutes to shift the focus away from food, then if the craving doesn't subside, choose a small portion of a healthy nighttime snack such as yogurt, fruit, popcorn, rice cakes, low-fat cottage cheese, turkey deli meat, or crackers and low-fat cheese. Says Leman, "Giving in can sometimes stave off a binge later."
Monday, May 24, 2010
TEN EASY PORTION CONTROL TIPS
When most of us sit down to eat, the last thing we want to think about is portion control. But for anyone on a diet or just looking to maintain their current figure, that’s exactly what they should be doing.
Gone are the days of eating a bagel or muffin and feeling safe about its calories. In fact, researchers measured typical servings from takeout restaurants, fast food chains, and family-style eateries and found that bagels were 195 percent larger than the standard set by the United States Department of Agriculture (USDA), muffins were 333 percent bigger and cooked pasta exceeded the standard by 480 percent. Scariest of all were cookies, which were a whopping seven times the USDA recommended serving size.
Portion Control and Diet: How It Works
The first step in successful portion control is learning the correct serving size — the amount of food recommended by government agencies, such as the Dietary Guidelines for Americans put out by the USDA and Department of Health and Human Services, and the USDA Food Guide Pyramid. The serving size can usually be found by reading nutritional labels. But the portion is the amount of food or drink a person chooses to consume. In many cases, the portion eaten is larger than the serving size simply because we don’t know any better.
“Portion control is limiting what you eat,” says Mary M. Flynn, RD, PhD, chief research dietitian and assistant professor of medicine at the Miriam Hospital and Brown University in Providence, R.I. “It is being aware of how much food you are actually eating and what calories are in that serving.”
The good news is that with a little practice, portion control is easy to do and can help people be successful in reaching and then maintaining a proper weight.
Here are 10 simple ways to keep your portions a healthy size:
1. Measure accurately. For foods and beverages, use gadgets like a measuring cup, tablespoon, teaspoon, or food scale.
2. Learn how to estimate serving sizes. “‘Ballpark’ food portion sizes by estimating serving sizes in comparison to known objects,” says Rose Clifford, RD, clinical dietitian in the department of pharmacy services at the Washington Hospital Center in Washington, DC. “For example, three ounces of cooked meat, fish, or poultry is about the size of a deck of cards.” Other easy measurements to eyeball include:
½ cup is the size of an ice cream scoop
1 cup is the size of a tennis ball
1 ounce of cheese is the size of a domino
3. Use portion control dishware. Pick out smaller plates, bowls, cups, and glassware in your kitchen and measure what they hold. You might find that a bowl you thought held 8 ounces of soup actually holds 16, meaning you’ve been eating twice what you planned.
4. Dish out your servings separately. Serve food from the stove onto plates rather than family-style at the table, which encourages seconds.
5. Make your own single-serving packs. “Re-portion bulk quantities of favorite foods such as pasta, rice, and cereal into individual portions in zipper bags so that when you’re in the mood for some food you’ll instantly see the number of portions you’re preparing,” says Jennifer Nasser, RD, PhD, assistant professor in the department of biology at Drexel University in Philadelphia.
6. Add the milk before the coffee. When possible, put your (fat-free) milk into the cup before adding the hot beverage to better gauge the amount used.
7. Measure oil carefully. This is especially important because oil (even the healthful kinds like olive and safflower) have so many calories; don’t pour it directly into your cooking pan or over food.
8. Control portions when eating out. Eat half or share the meal with a friend. If eating a salad, ask for dressing on the side. Dip your fork into the dressing and then into the salad.
9. Add vegetables. Eat a cup of low-calorie vegetable soup prior to eating a meal, or add vegetables to casseroles and sandwiches to add volume without a lot of calories.
10. Listen to your hunger cues. Eat when hungry and stop when satisfied or comfortably full. “Try to gauge when you are 80 percent full and stop there,” says Clifford. “There will be more food at the next meal or snack!”
Gone are the days of eating a bagel or muffin and feeling safe about its calories. In fact, researchers measured typical servings from takeout restaurants, fast food chains, and family-style eateries and found that bagels were 195 percent larger than the standard set by the United States Department of Agriculture (USDA), muffins were 333 percent bigger and cooked pasta exceeded the standard by 480 percent. Scariest of all were cookies, which were a whopping seven times the USDA recommended serving size.
Portion Control and Diet: How It Works
The first step in successful portion control is learning the correct serving size — the amount of food recommended by government agencies, such as the Dietary Guidelines for Americans put out by the USDA and Department of Health and Human Services, and the USDA Food Guide Pyramid. The serving size can usually be found by reading nutritional labels. But the portion is the amount of food or drink a person chooses to consume. In many cases, the portion eaten is larger than the serving size simply because we don’t know any better.
“Portion control is limiting what you eat,” says Mary M. Flynn, RD, PhD, chief research dietitian and assistant professor of medicine at the Miriam Hospital and Brown University in Providence, R.I. “It is being aware of how much food you are actually eating and what calories are in that serving.”
The good news is that with a little practice, portion control is easy to do and can help people be successful in reaching and then maintaining a proper weight.
Here are 10 simple ways to keep your portions a healthy size:
1. Measure accurately. For foods and beverages, use gadgets like a measuring cup, tablespoon, teaspoon, or food scale.
2. Learn how to estimate serving sizes. “‘Ballpark’ food portion sizes by estimating serving sizes in comparison to known objects,” says Rose Clifford, RD, clinical dietitian in the department of pharmacy services at the Washington Hospital Center in Washington, DC. “For example, three ounces of cooked meat, fish, or poultry is about the size of a deck of cards.” Other easy measurements to eyeball include:
½ cup is the size of an ice cream scoop
1 cup is the size of a tennis ball
1 ounce of cheese is the size of a domino
3. Use portion control dishware. Pick out smaller plates, bowls, cups, and glassware in your kitchen and measure what they hold. You might find that a bowl you thought held 8 ounces of soup actually holds 16, meaning you’ve been eating twice what you planned.
4. Dish out your servings separately. Serve food from the stove onto plates rather than family-style at the table, which encourages seconds.
5. Make your own single-serving packs. “Re-portion bulk quantities of favorite foods such as pasta, rice, and cereal into individual portions in zipper bags so that when you’re in the mood for some food you’ll instantly see the number of portions you’re preparing,” says Jennifer Nasser, RD, PhD, assistant professor in the department of biology at Drexel University in Philadelphia.
6. Add the milk before the coffee. When possible, put your (fat-free) milk into the cup before adding the hot beverage to better gauge the amount used.
7. Measure oil carefully. This is especially important because oil (even the healthful kinds like olive and safflower) have so many calories; don’t pour it directly into your cooking pan or over food.
8. Control portions when eating out. Eat half or share the meal with a friend. If eating a salad, ask for dressing on the side. Dip your fork into the dressing and then into the salad.
9. Add vegetables. Eat a cup of low-calorie vegetable soup prior to eating a meal, or add vegetables to casseroles and sandwiches to add volume without a lot of calories.
10. Listen to your hunger cues. Eat when hungry and stop when satisfied or comfortably full. “Try to gauge when you are 80 percent full and stop there,” says Clifford. “There will be more food at the next meal or snack!”
TEN SIMPLE WAYS TO STOP CRAVINGS
10 Ways to Stop Cravings
Nothing weakens diet willpower faster than craving sweet, salty, or fatty foods. Find out how to stop cravings and stay on your diet.
Everybody has weak moments in their diet when they can practically taste the salty, sweet, crunchy, or fatty foods they crave. Yet these are often the very foods that undermine your efforts to lose weight. After all, when is the last time you complained about craving cauliflower?
Follow these strategies to stop cravings in their tracks.
10 Ways to Stop Cravings
1. Get enough sleep. Loss of sleep increases hunger during the day, which leads to cravings. Getting the right amount of shut-eye could stop cravings.
2. Eat a healthy breakfast. For some people, cravings are part of a cycle of blood sugar highs and lows that can be kicked off almost the moment their feet hit the floor in the morning. A breakfast featuring fiber and protein is more likely to control this cycle. Consider a scrambled egg on whole-wheat bread or a turkey sandwich instead of sugary cereal or a Danish.
3. Fight hunger. “The core [to fighting cravings] is hunger suppression, since hunger amplifies other triggers,” says nutrition researcher Susan B. Roberts, PhD, a senior scientist at Tufts University in Medford, Mass.
If you often feel hungry on your diet you may want to revisit your diet plan. You might do better eating more frequent, smaller, balanced meals throughout the day or eating more of the foods that will keep you full longer, like whole grains and vegetables.
4. Eat meals at scheduled times. The secret to stopping cravings is to manage hunger and “only eating at set times — no casual eating,” says Roberts.
5. Budget cravings into your diet. “Craved foods can be incorporated into meals if they are used as the 100-calorie treat allowance, but only in the middle of meals, never alone as snacks, when they are too hard to control,” says Roberts, author of The Instinct Diet: Use Your Five Food Instincts to Lose Weight and Keep it Off (Workman Publishing Company, 2008).
6. Make the foods you crave difficult or impossible to get to. No matter how much you love brownies, if you don’t keep any at home or at work, chances are your craving will pass unsatisfied. Instead, make healthy alternatives easy to access in your eating plan and prepare ahead for those times when you’ll need a healthy snack within easy reach, like when you’re on the road.
7. Find healthy alternatives. If you tend to crave sweet treats in the afternoon, having a light yogurt and some fruit on hand could prevent a mad rush to the vending machine for a chocolate bar. “I think the best way to replace a craving is with something similar that has fewer calories and more fiber — you fill up on a similar taste, but the food is digested slowly to reduce craving over time,” advises Roberts.
In a pinch, you could melt a little chocolate over high-fiber cereal and have it with milk — you get the chocolate taste but with more fiber, says Roberts. If you're craving salty chips, Roberts suggests, “have some with meals — a whole-wheat sandwich and salad, not chips alone — so they are more manageable.”
8. Keep a food journal. This may not totally stop cravings, but it could keep you from acting on them if the thought of writing down the calorie and fat content of a steak is more painful than going without it. A food journal will also help you identify the times of day when your cravings are the strongest.
9. Identify your craving triggers. Emotional eating is a real phenomenon. If you pay attention, you may find that your cravings are worse when you are stressed or depressed. Managing those situations will help stop cravings.
10. Eat a varied diet. Sticking to the tried-and-true may help you count calories, but it could also leave you feeling unfulfilled. People need variety in their diets, so try new dishes or combinations of foods to stop cravings. Just because you’re on a diet doesn’t mean it can’t be satisfying.
By Madeline Vann, MPH
Medically reviewed by Christine Wilmsen Craig, MD
Nothing weakens diet willpower faster than craving sweet, salty, or fatty foods. Find out how to stop cravings and stay on your diet.
Everybody has weak moments in their diet when they can practically taste the salty, sweet, crunchy, or fatty foods they crave. Yet these are often the very foods that undermine your efforts to lose weight. After all, when is the last time you complained about craving cauliflower?
Follow these strategies to stop cravings in their tracks.
10 Ways to Stop Cravings
1. Get enough sleep. Loss of sleep increases hunger during the day, which leads to cravings. Getting the right amount of shut-eye could stop cravings.
2. Eat a healthy breakfast. For some people, cravings are part of a cycle of blood sugar highs and lows that can be kicked off almost the moment their feet hit the floor in the morning. A breakfast featuring fiber and protein is more likely to control this cycle. Consider a scrambled egg on whole-wheat bread or a turkey sandwich instead of sugary cereal or a Danish.
3. Fight hunger. “The core [to fighting cravings] is hunger suppression, since hunger amplifies other triggers,” says nutrition researcher Susan B. Roberts, PhD, a senior scientist at Tufts University in Medford, Mass.
If you often feel hungry on your diet you may want to revisit your diet plan. You might do better eating more frequent, smaller, balanced meals throughout the day or eating more of the foods that will keep you full longer, like whole grains and vegetables.
4. Eat meals at scheduled times. The secret to stopping cravings is to manage hunger and “only eating at set times — no casual eating,” says Roberts.
5. Budget cravings into your diet. “Craved foods can be incorporated into meals if they are used as the 100-calorie treat allowance, but only in the middle of meals, never alone as snacks, when they are too hard to control,” says Roberts, author of The Instinct Diet: Use Your Five Food Instincts to Lose Weight and Keep it Off (Workman Publishing Company, 2008).
6. Make the foods you crave difficult or impossible to get to. No matter how much you love brownies, if you don’t keep any at home or at work, chances are your craving will pass unsatisfied. Instead, make healthy alternatives easy to access in your eating plan and prepare ahead for those times when you’ll need a healthy snack within easy reach, like when you’re on the road.
7. Find healthy alternatives. If you tend to crave sweet treats in the afternoon, having a light yogurt and some fruit on hand could prevent a mad rush to the vending machine for a chocolate bar. “I think the best way to replace a craving is with something similar that has fewer calories and more fiber — you fill up on a similar taste, but the food is digested slowly to reduce craving over time,” advises Roberts.
In a pinch, you could melt a little chocolate over high-fiber cereal and have it with milk — you get the chocolate taste but with more fiber, says Roberts. If you're craving salty chips, Roberts suggests, “have some with meals — a whole-wheat sandwich and salad, not chips alone — so they are more manageable.”
8. Keep a food journal. This may not totally stop cravings, but it could keep you from acting on them if the thought of writing down the calorie and fat content of a steak is more painful than going without it. A food journal will also help you identify the times of day when your cravings are the strongest.
9. Identify your craving triggers. Emotional eating is a real phenomenon. If you pay attention, you may find that your cravings are worse when you are stressed or depressed. Managing those situations will help stop cravings.
10. Eat a varied diet. Sticking to the tried-and-true may help you count calories, but it could also leave you feeling unfulfilled. People need variety in their diets, so try new dishes or combinations of foods to stop cravings. Just because you’re on a diet doesn’t mean it can’t be satisfying.
By Madeline Vann, MPH
Medically reviewed by Christine Wilmsen Craig, MD
Wednesday, May 19, 2010
HOW TO HAVE AN "AWESOME" LIFE
You can have a life filled with awe at any age. You can awake each morning, potentially inspired, centered, with a sense that many options and opportunities stretch before you. Awe is a power unto itself, and by its very nature transforms us. The best part is it is free, natural and continually available. All you need is the willingness to awaken to awe, and to do so by trying a new approach to life.
You’re alive. That in itself is a reason to rejoice each moment. You may have your rough days and your sad days, but as long as you are breathing you can access awe. When you get out of bed in the morning and put your feet on the floor, give thanks that you are part of a great adventure, an ever-expanding journey.
Find a way to subsist, that is, put bread on your table and a shelter over your head, otherwise it will be very difficult to pause and appreciate the marvels of creation. If you are currently without these necessities, then go to a city or county-run assistance program to get back on your feet. It is a start for which your body--and your soul--will thank you profusely.
Each moment is a gift. Savor it. Be in it. Even in the tough times, take a moment to breathe, ground yourself and become present in the moment. There is much more to your experience, right now, than you realize, such as the fact of your aliveness, the possibilities for discovery, and appreciation of a human connection.
Life will be much richer—livelier--if you can direct your attention to what really matters to you, whether that’s a person, a place, or an activity. Take time to consider bigger questions, such as how you are willing to use the space and time left to you.
Try to view your life as a passenger on an amazing journey. Realize that you are MORE than petty or narrow judgments about yourself. The destination is the journey as much or more than the journey simply leading to a destination.
An appreciation for the fact of life Tip: Stay open to the possibilities and surprises of life, they may be around the corner. When you’re in conversation or working, or just simply being, realize that change—often positive change—can spontaneously occur; and you can help to promote that process too.
Understand that as difficult as it is, pain can be an opening—as well as closure—to a new way of life. For example, if you are sad, perhaps you can view the sadness as a long neglected chance to slow down, appreciate subtleties, and consider life anew.
We all experience fragility and resiliency. To cope best with this life, acknowledge both your limits and your possibilities. Recognize that limits and possibilities play off one another and that to live fully one must be open to tearfulness as well exhilaration. Alone time, in depth therapy, and meditation, can each play a vital role in the cultivation of a life of balance.
Life is ever-evolving. An ability to stay present to, and accept, the evolving nature of life is a powerful skill. As painful as conflict can be, realize that, like everything else, it too shall pass, and something new will emerge.
Strive to develop the ability to give yourself over discerningly to the unknowable future. Realize that no matter how hard we fall, there is always a beyond that can “catch us.” To the extent you can risk being open in these ways, you can derive continual benefits, even in the most difficult circumstances.
There have been many people throughout history who have suffered unimaginably and yet found solace in the wonders and puzzlements of creation. They have found a way to rise above the worst of times and grow from them, and find gratitude for all that is good. You are so much more than what you think you are. So take the leap if you dare, follow your grandest visions and dreams, and partake of the greatest investigation ever known—your own awe-filled life. Breathe in the awesomeness of life!
-Dr. Kirk Schneider
You’re alive. That in itself is a reason to rejoice each moment. You may have your rough days and your sad days, but as long as you are breathing you can access awe. When you get out of bed in the morning and put your feet on the floor, give thanks that you are part of a great adventure, an ever-expanding journey.
Find a way to subsist, that is, put bread on your table and a shelter over your head, otherwise it will be very difficult to pause and appreciate the marvels of creation. If you are currently without these necessities, then go to a city or county-run assistance program to get back on your feet. It is a start for which your body--and your soul--will thank you profusely.
Each moment is a gift. Savor it. Be in it. Even in the tough times, take a moment to breathe, ground yourself and become present in the moment. There is much more to your experience, right now, than you realize, such as the fact of your aliveness, the possibilities for discovery, and appreciation of a human connection.
Life will be much richer—livelier--if you can direct your attention to what really matters to you, whether that’s a person, a place, or an activity. Take time to consider bigger questions, such as how you are willing to use the space and time left to you.
Try to view your life as a passenger on an amazing journey. Realize that you are MORE than petty or narrow judgments about yourself. The destination is the journey as much or more than the journey simply leading to a destination.
An appreciation for the fact of life Tip: Stay open to the possibilities and surprises of life, they may be around the corner. When you’re in conversation or working, or just simply being, realize that change—often positive change—can spontaneously occur; and you can help to promote that process too.
Understand that as difficult as it is, pain can be an opening—as well as closure—to a new way of life. For example, if you are sad, perhaps you can view the sadness as a long neglected chance to slow down, appreciate subtleties, and consider life anew.
We all experience fragility and resiliency. To cope best with this life, acknowledge both your limits and your possibilities. Recognize that limits and possibilities play off one another and that to live fully one must be open to tearfulness as well exhilaration. Alone time, in depth therapy, and meditation, can each play a vital role in the cultivation of a life of balance.
Life is ever-evolving. An ability to stay present to, and accept, the evolving nature of life is a powerful skill. As painful as conflict can be, realize that, like everything else, it too shall pass, and something new will emerge.
Strive to develop the ability to give yourself over discerningly to the unknowable future. Realize that no matter how hard we fall, there is always a beyond that can “catch us.” To the extent you can risk being open in these ways, you can derive continual benefits, even in the most difficult circumstances.
There have been many people throughout history who have suffered unimaginably and yet found solace in the wonders and puzzlements of creation. They have found a way to rise above the worst of times and grow from them, and find gratitude for all that is good. You are so much more than what you think you are. So take the leap if you dare, follow your grandest visions and dreams, and partake of the greatest investigation ever known—your own awe-filled life. Breathe in the awesomeness of life!
-Dr. Kirk Schneider
Tuesday, May 18, 2010
TEN HEALTHY SNACKS YOU CAN MAKE IN MINUTES
Healthy snacks are important for both children and adults. Eating nutritious snacks can help you stay energized during the day, and help keep you from overeating at regular mealtimes or resorting to junk foods when hunger strikes. You can also use a healthy snack to bolster your nutritional intake over the course of your day.
"You should think of a quick snack as a mini-meal,” advises Debra J. Johnston, RD, registered dietitian and director of nutrition services at Remuda Ranch, a treatment program for eating disorders in Wickenburg, Ariz. “A healthy snack is a great opportunity to add the fruits, vegetables, fiber, protein, and dairy that you need in your diet. Mix your food groups and avoid unhealthy fats to snack smart."
10 Easy Snack Ideas
Here are healthy snack ideas that draw from different food groups to provide a good nutritional balance:
1. Up your dairy and fiber intake by mixing a 6-ounce container of plain, non-fat, Greek-style yogurt with 1/2 cup of berries and 1 tablespoon of ground flaxseed, says Lanah J. Brennan, RD, a registered dietitian in Lafayette, La., and a nutrition blogger.
2. Make your own trail mix. Start with raw almonds, chopped walnuts, and pistachios — look for nuts without added salt or oil. Then add raisins or dried blueberries and cranberries; again, be sure to look for those without added sugar.
3. Mix 1/2 cup of low-fat cottage cheese with 1/2 cup of no-sugar-added applesauce and sprinkle with cinnamon for a tasty dairy and fruit combination.
4. Dip sliced cucumbers, radishes, and grape tomatoes in hummus. You can substitute raw carrots or any other favorite vegetable for a great high-fiber snack.
5. One of the best healthy snacks is popcorn, says Johnston. It’s low in calories and provides good dietary fiber. For variety, try spraying popcorn with low-fat, olive oil-based cooking spray instead of adding butter.
6. An old snack favorite that combines dairy, vegetables, and protein is “bugs on a log.” Spread peanut butter on a celery stick and then sprinkle with raisins or dried cranberries for a nutritious mini-meal.
7. Another quick and healthy snack is a half sandwich. Use whole-wheat bread and layer on some lean meat such as turkey for protein, a slice of cheese for dairy, and lettuce and tomato for vegetables.
8. For a snack you can carry in your pocket, a bag of toasted almonds can give you a quick boost that is loaded with protein, healthy fat, and fiber, advises Joan Salge Blake, MS, a registered dietitian and clinical assistant professor of nutrition at Boston University.
9. Healthy snacks can come from the freezer aisle, too. Frozen cubes of mango make a delicious snack. "Tropical fruit doesn't have to be just for vacation," says Blake. Frozen grapes and banana chunks are tasty, too.
10. Salsa is a great vegetable snack. One-half cup of salsa equals one vegetable serving. For a tasty salsa dipper, try whole-grain crackers.
Healthy snacks are not just a way to curb hunger during the day. A quick and easy snack can also be an opportunity to stick to your overall nutrition plan. "All foods can fit into a healthy meal plan when we incorporate balance, variety, and moderation," says Johnston.
"You should think of a quick snack as a mini-meal,” advises Debra J. Johnston, RD, registered dietitian and director of nutrition services at Remuda Ranch, a treatment program for eating disorders in Wickenburg, Ariz. “A healthy snack is a great opportunity to add the fruits, vegetables, fiber, protein, and dairy that you need in your diet. Mix your food groups and avoid unhealthy fats to snack smart."
10 Easy Snack Ideas
Here are healthy snack ideas that draw from different food groups to provide a good nutritional balance:
1. Up your dairy and fiber intake by mixing a 6-ounce container of plain, non-fat, Greek-style yogurt with 1/2 cup of berries and 1 tablespoon of ground flaxseed, says Lanah J. Brennan, RD, a registered dietitian in Lafayette, La., and a nutrition blogger.
2. Make your own trail mix. Start with raw almonds, chopped walnuts, and pistachios — look for nuts without added salt or oil. Then add raisins or dried blueberries and cranberries; again, be sure to look for those without added sugar.
3. Mix 1/2 cup of low-fat cottage cheese with 1/2 cup of no-sugar-added applesauce and sprinkle with cinnamon for a tasty dairy and fruit combination.
4. Dip sliced cucumbers, radishes, and grape tomatoes in hummus. You can substitute raw carrots or any other favorite vegetable for a great high-fiber snack.
5. One of the best healthy snacks is popcorn, says Johnston. It’s low in calories and provides good dietary fiber. For variety, try spraying popcorn with low-fat, olive oil-based cooking spray instead of adding butter.
6. An old snack favorite that combines dairy, vegetables, and protein is “bugs on a log.” Spread peanut butter on a celery stick and then sprinkle with raisins or dried cranberries for a nutritious mini-meal.
7. Another quick and healthy snack is a half sandwich. Use whole-wheat bread and layer on some lean meat such as turkey for protein, a slice of cheese for dairy, and lettuce and tomato for vegetables.
8. For a snack you can carry in your pocket, a bag of toasted almonds can give you a quick boost that is loaded with protein, healthy fat, and fiber, advises Joan Salge Blake, MS, a registered dietitian and clinical assistant professor of nutrition at Boston University.
9. Healthy snacks can come from the freezer aisle, too. Frozen cubes of mango make a delicious snack. "Tropical fruit doesn't have to be just for vacation," says Blake. Frozen grapes and banana chunks are tasty, too.
10. Salsa is a great vegetable snack. One-half cup of salsa equals one vegetable serving. For a tasty salsa dipper, try whole-grain crackers.
Healthy snacks are not just a way to curb hunger during the day. A quick and easy snack can also be an opportunity to stick to your overall nutrition plan. "All foods can fit into a healthy meal plan when we incorporate balance, variety, and moderation," says Johnston.
WAYS TO SPICE UP LOW SALT MEALS
Rather than focusing on what you can't eat, explore the new flavors of a low-sodium diet. You'll help control your high blood pressure — and enjoy delicious food.
Where to Start
The most important aspect of helping to change your loved one’s eating habits will be to limit their salt, or sodium, intake because salt contributes to hypertension. A low-sodium diet will go a long way toward helping to control blood pressure levels.
But you won't have to invent a new eating plan: You can adopt the Dietary Approaches to Stop Hypertension (DASH) diet to combat high blood pressure. The DASH plan can be followed at two levels — a plan for sodium intake of 1,500 milligrams (mg) per day and another modified for eating 2,300 mg per day. Talk to the patient's doctor for advice on which sodium level is most appropriate.
In addition to eating a low-sodium diet, the person with high blood pressure will probably need to reduce his calorie intake and shed some pounds or carefully watch his weight — another factor that contributes to high blood pressure. DASH includes foods high in fiber and protein and rich in potassium, magnesium, and calcium — all of the elements needed to help reduce high blood pressure.
Healthy Meal Preparation
If a caregiver gets fresh ingredients but then fries them in grease, it defeats the purpose of buying healthy items in the first place. Ditch the deep fryer and try these simple, healthy steps to prepare food:
Roast meats and chicken on racks so that fat can drip off.
Use non-stick cookware and a little cooking spray to sauté foods.
Stew or braise meats and poultry on the stove or in your oven. Then cool the food so tha you can remove any congealed fat before reheating and serving.
Poach fish and chicken in fat-free liquids.
Broil or grill just about any meat, poultry, or vegetable and let the fat drip off.
Steam all kinds of foods over boiling water.
Cooking Dos and Don’ts
Salt can be a hard habit to quit, but not impossible. Instead of relying on sodium, use the following seasonings to flavor food and avoid contributing to high blood pressure:
Basil (fresh or dried) can be used with fish, lean meats, and in soups and sauces.
Thyme gives an earthy taste to sauces and soups.
Caraway seeds lend a nutty taste to breads, steamed cabbage, and noodles.
Chives add bite to salads and vegetables.
Rosemary works well in hearty dishes like meatloaf, potatoes, and beans.
Cider vinegar provides tang to sauces and vegetables.
Turmeric is great on rice with a flavor and color similar to saffron.
Cinnamon is tasty on many fruits.
Curry powder gives lean meats, particularly lamb, an exotic taste.
Dill is great in sauces or tossed on just about any vegetable.
Garlic adds another dimension of flavor to just about any savory food — be sure not to use garlic salt.
Bay leaves work well with soups and stews.
Lemon juice enhances the flavor of salads, vegetables, and fish.
Paprika gives a spicy kick to roasted meats and vegetables.
Sage can be a savory addition to stews, biscuits, and lean pork.
Peppermint and other extracts lend extra flavor to fruit and pudding.
If you want to stick with a low-sodium diet:
Don’t eat many packaged and processed foods.
Don't use too many pickled, cured, brined, or smoked foods.
Don’t cook with flavored pastas, rice, or cereal mixes, because they're typically loaded with sodium — add your own flavorings to plain pasta and rice instead.
Don’t choose salted nuts, chips, and crackers.
Rather than focusing on what your loved one can't eat, explore new options and flavors for a low-sodium diet that helps to get high blood pressure under control.
Where to Start
The most important aspect of helping to change your loved one’s eating habits will be to limit their salt, or sodium, intake because salt contributes to hypertension. A low-sodium diet will go a long way toward helping to control blood pressure levels.
But you won't have to invent a new eating plan: You can adopt the Dietary Approaches to Stop Hypertension (DASH) diet to combat high blood pressure. The DASH plan can be followed at two levels — a plan for sodium intake of 1,500 milligrams (mg) per day and another modified for eating 2,300 mg per day. Talk to the patient's doctor for advice on which sodium level is most appropriate.
In addition to eating a low-sodium diet, the person with high blood pressure will probably need to reduce his calorie intake and shed some pounds or carefully watch his weight — another factor that contributes to high blood pressure. DASH includes foods high in fiber and protein and rich in potassium, magnesium, and calcium — all of the elements needed to help reduce high blood pressure.
Healthy Meal Preparation
If a caregiver gets fresh ingredients but then fries them in grease, it defeats the purpose of buying healthy items in the first place. Ditch the deep fryer and try these simple, healthy steps to prepare food:
Roast meats and chicken on racks so that fat can drip off.
Use non-stick cookware and a little cooking spray to sauté foods.
Stew or braise meats and poultry on the stove or in your oven. Then cool the food so tha you can remove any congealed fat before reheating and serving.
Poach fish and chicken in fat-free liquids.
Broil or grill just about any meat, poultry, or vegetable and let the fat drip off.
Steam all kinds of foods over boiling water.
Cooking Dos and Don’ts
Salt can be a hard habit to quit, but not impossible. Instead of relying on sodium, use the following seasonings to flavor food and avoid contributing to high blood pressure:
Basil (fresh or dried) can be used with fish, lean meats, and in soups and sauces.
Thyme gives an earthy taste to sauces and soups.
Caraway seeds lend a nutty taste to breads, steamed cabbage, and noodles.
Chives add bite to salads and vegetables.
Rosemary works well in hearty dishes like meatloaf, potatoes, and beans.
Cider vinegar provides tang to sauces and vegetables.
Turmeric is great on rice with a flavor and color similar to saffron.
Cinnamon is tasty on many fruits.
Curry powder gives lean meats, particularly lamb, an exotic taste.
Dill is great in sauces or tossed on just about any vegetable.
Garlic adds another dimension of flavor to just about any savory food — be sure not to use garlic salt.
Bay leaves work well with soups and stews.
Lemon juice enhances the flavor of salads, vegetables, and fish.
Paprika gives a spicy kick to roasted meats and vegetables.
Sage can be a savory addition to stews, biscuits, and lean pork.
Peppermint and other extracts lend extra flavor to fruit and pudding.
If you want to stick with a low-sodium diet:
Don’t eat many packaged and processed foods.
Don't use too many pickled, cured, brined, or smoked foods.
Don’t cook with flavored pastas, rice, or cereal mixes, because they're typically loaded with sodium — add your own flavorings to plain pasta and rice instead.
Don’t choose salted nuts, chips, and crackers.
Rather than focusing on what your loved one can't eat, explore new options and flavors for a low-sodium diet that helps to get high blood pressure under control.
Monday, May 17, 2010
THE FAST FOOD TRAVEL GUIDE
Get the essential tips for healthy drive-thru dining.
It's no wonder that too much fast food can contribute to obesity: A typical meal of a burger, fries and soft drink contains more than 1,000 calories and a POINTS® value of 21!
Worse yet, the chains are forever encouraging us to double our order size for a few pennies more, or to try the new signature sandwich that somehow squeezes in one more beef patty than the last one.
It's hard to eliminate fast food from your diet since it's cheap and convenient. But you can make better decisions at the counter or drive-through so that you can continue to enjoy the occasional fast-food stop.
Here's what you need to know:
Go for the small burger
If you really want a burger — and you probably do — the small plain burger is your best bet, says Dawn Jackson Blatner, RD, LD, of Northwestern Memorial Hospital Wellness Institute in Chicago. The chart below shows how the small hamburgers stack up. The Wendy's burger has the fewest calories, but that's mainly because it's the smallest at 3.4 ounces.
Burger Oz. POINTS value
McDonald's Hamburger 3.5 5
Wendy's Jr. Hamburger 3.4 5
Burger King Hamburger 4.2 7
A quarter pound of beef
If a small burger just isn't enough to satisfy and you're willing to part with a few more POINTS values, here's how some popular 1/4-pound burgers weigh in.
Burger POINTS value
McDonald's Quarter Pounder 9
Wendy's Classic Single Hamburger with everything 10
Burger King Whopper without mayo 11
Have it your way
Order your burger without cheese or mayonnaise-based dressings and save 1 to 3 POINTS values. "These are small sacrifices that add up to huge savings," says Blatner.
Understand trans fat
An order of small fries has about 5 grams of trans fat — the harmful, cholesterol-boosting fat that has made news in recent years. Consumed daily, those fries would increase your risk of heart disease by as much as 23 percent. New York and, to some extent, other cities have banned the use of all but a tiny amount of trans fats in large restaurants. A better solution: "Don't fall into an ordering rut and always choose fries," says Blatner. "You can find mandarin orange slices from Wendy's with 80 calories or Apple Dippers from McDonald's with just 35 calories."
Look beyond the beef patty.
Here are some alternatives at...
Taco Bell
Chicken Burrito Supreme "Fresco Style"; i.e., without cheese or sauce
Cals Fat Carbs Protein POINTS value
330 8 49 18 7
Pintos and Cheese
Cals Fat Carbs Protein POINTS value
120 6 19 9 3
KFC
Tender Roast Chicken Sandwich, without sauce
Cals Fat Carbs Protein POINTS value
300 4 28 34 6
Side of Green Beans
Cals Fat Carbs Protein POINTS value
98 0 5 1 1
Corn on the Cob 3"
Cals Fat Carbs Protein POINTS value
71 0.5 16 2 1
Boston Market
1/4 White-Meat Rotisserie Chicken, No Skin
Cals Fat Carbs Protein POINTS value
240 4 1 50 7
Arby's
Regular Roast Beef
Cals Fat Carbs Protein POINTS value
320 13 34 20 7
Subway
6" Roast Beef Sub
Cals Fat Carbs Protein POINTS value
290 5 45 19 5
Wendy's
Ultimate Chicken Grill
Cals Fat Carbs Protein POINTS value
320 7 36 28 7
Drink smart
The calories and POINTS values from regular soda or juices like lemonade can increase the risk of weight gain of regular fast-food eaters. "Choose water, unsweetened iced tea or diet soda," advises Blatner.
Go green
Most large fast food chains have responded to consumer demand and added tasty salads, a meal-size version of which comes in at 100 calories or less, or about 2 POINTS values. But watch out for the add-ons such as meat, tuna, cheese and croutons. Additionally some fast food low-fat dressings are not low calorie. One way to get around this is to use only half the dressing in the packet.
Crunch on this.
Here are some salad selections from some national fast-food chains.
McDonald's Caesar Salad with Grilled Chicken
Cals Fat Carbs Protein POINTS value
220 6 12 30 4
Burger King's Tendergrill Chicken Garden Salad
Cals Fat Carbs Protein POINTS value
220 7 9 30 5
KFC's Roasted Chicken Caesar Salad, without dressing and croutons
Cals Fat Carbs Protein POINTS value
190 6 5 29 4
Wendy's Mandarin Chicken Salad (without noodles, nuts or dressing)
Cals Fat Carbs Protein POINTS value
180 2 16 24 3
Bar some items at the salad bar
Watch out for breaded and fried items that sneak their way into a salad, says Blatner. Some of the highest calorie dishes are salads with fried chicken on top or tortilla shell bowls; added cheese can also be sneaky. Burger King's TENDERCRISP® Chicken Garden Salad with cheese tops 400 calories and has a POINTS value of 9.
It's no wonder that too much fast food can contribute to obesity: A typical meal of a burger, fries and soft drink contains more than 1,000 calories and a POINTS® value of 21!
Worse yet, the chains are forever encouraging us to double our order size for a few pennies more, or to try the new signature sandwich that somehow squeezes in one more beef patty than the last one.
It's hard to eliminate fast food from your diet since it's cheap and convenient. But you can make better decisions at the counter or drive-through so that you can continue to enjoy the occasional fast-food stop.
Here's what you need to know:
Go for the small burger
If you really want a burger — and you probably do — the small plain burger is your best bet, says Dawn Jackson Blatner, RD, LD, of Northwestern Memorial Hospital Wellness Institute in Chicago. The chart below shows how the small hamburgers stack up. The Wendy's burger has the fewest calories, but that's mainly because it's the smallest at 3.4 ounces.
Burger Oz. POINTS value
McDonald's Hamburger 3.5 5
Wendy's Jr. Hamburger 3.4 5
Burger King Hamburger 4.2 7
A quarter pound of beef
If a small burger just isn't enough to satisfy and you're willing to part with a few more POINTS values, here's how some popular 1/4-pound burgers weigh in.
Burger POINTS value
McDonald's Quarter Pounder 9
Wendy's Classic Single Hamburger with everything 10
Burger King Whopper without mayo 11
Have it your way
Order your burger without cheese or mayonnaise-based dressings and save 1 to 3 POINTS values. "These are small sacrifices that add up to huge savings," says Blatner.
Understand trans fat
An order of small fries has about 5 grams of trans fat — the harmful, cholesterol-boosting fat that has made news in recent years. Consumed daily, those fries would increase your risk of heart disease by as much as 23 percent. New York and, to some extent, other cities have banned the use of all but a tiny amount of trans fats in large restaurants. A better solution: "Don't fall into an ordering rut and always choose fries," says Blatner. "You can find mandarin orange slices from Wendy's with 80 calories or Apple Dippers from McDonald's with just 35 calories."
Look beyond the beef patty.
Here are some alternatives at...
Taco Bell
Chicken Burrito Supreme "Fresco Style"; i.e., without cheese or sauce
Cals Fat Carbs Protein POINTS value
330 8 49 18 7
Pintos and Cheese
Cals Fat Carbs Protein POINTS value
120 6 19 9 3
KFC
Tender Roast Chicken Sandwich, without sauce
Cals Fat Carbs Protein POINTS value
300 4 28 34 6
Side of Green Beans
Cals Fat Carbs Protein POINTS value
98 0 5 1 1
Corn on the Cob 3"
Cals Fat Carbs Protein POINTS value
71 0.5 16 2 1
Boston Market
1/4 White-Meat Rotisserie Chicken, No Skin
Cals Fat Carbs Protein POINTS value
240 4 1 50 7
Arby's
Regular Roast Beef
Cals Fat Carbs Protein POINTS value
320 13 34 20 7
Subway
6" Roast Beef Sub
Cals Fat Carbs Protein POINTS value
290 5 45 19 5
Wendy's
Ultimate Chicken Grill
Cals Fat Carbs Protein POINTS value
320 7 36 28 7
Drink smart
The calories and POINTS values from regular soda or juices like lemonade can increase the risk of weight gain of regular fast-food eaters. "Choose water, unsweetened iced tea or diet soda," advises Blatner.
Go green
Most large fast food chains have responded to consumer demand and added tasty salads, a meal-size version of which comes in at 100 calories or less, or about 2 POINTS values. But watch out for the add-ons such as meat, tuna, cheese and croutons. Additionally some fast food low-fat dressings are not low calorie. One way to get around this is to use only half the dressing in the packet.
Crunch on this.
Here are some salad selections from some national fast-food chains.
McDonald's Caesar Salad with Grilled Chicken
Cals Fat Carbs Protein POINTS value
220 6 12 30 4
Burger King's Tendergrill Chicken Garden Salad
Cals Fat Carbs Protein POINTS value
220 7 9 30 5
KFC's Roasted Chicken Caesar Salad, without dressing and croutons
Cals Fat Carbs Protein POINTS value
190 6 5 29 4
Wendy's Mandarin Chicken Salad (without noodles, nuts or dressing)
Cals Fat Carbs Protein POINTS value
180 2 16 24 3
Bar some items at the salad bar
Watch out for breaded and fried items that sneak their way into a salad, says Blatner. Some of the highest calorie dishes are salads with fried chicken on top or tortilla shell bowls; added cheese can also be sneaky. Burger King's TENDERCRISP® Chicken Garden Salad with cheese tops 400 calories and has a POINTS value of 9.
NUTRITIOUS BROWN BAG LUNCH IDEAS
Bringing a brown-bag lunch to work has many benefits: Not only do you get foods you like but you can control your portion sizes, boost your nutrition, and save yourself a lot of time and money.
Nutritious Food at the Ready
“The benefits of a healthy lunch are enormous,” says Joan Salge Blake, MS, RD, LDN, a spokeswoman for the American Dietetic Association and a clinical associate professor of nutrition at Boston University. When you pack your lunch yourself, you can choose nutritious foods rather than resorting to buying a fat-laden burger and fries, greasy pizza, or other fast food. Portions are more realistic when you bring a brown-bag lunch instead of ordering from a restaurant — and portion size is important because overeating, in addition to eating unhealthy foods, can put you at risk for many illnesses.
There are other advantages as well. “A brown-bag lunch is definitely cheaper, when you think about how much you would spend to go out to lunch every day,” says Blake. “Multiply the price of eating out by five and it’s unbelievably costly.” Brown bagging also makes for an easy lunch and is a timesaver. “By the time you go out, order a sandwich at the deli, come back and eat it,” adds Blake, “that's a lot of wasted time.”
Leftovers and Other Easy Options
Blake likes to cook extra food for dinner and then wrap the leftovers for a healthy lunch the next day. It doesn’t have to be exactly the same meal, she says. You can cut up leftover broiled chicken and roasted vegetables and add them to a salad. Or you can use the chicken and the vegetables in a sandwich on whole-grain bread or stuff them into a whole-wheat pita pocket. “When you cook dinner,” Blake advises, “double or triple the amount of vegetables you would normally make so you’ll have leftovers to make an extra-healthy lunch the next day.”
Lunches should contain some whole grains and some protein — protein in particular makes you feel full. And, Blake adds, “you need a little fat because fat makes food stay in the stomach longer, and it also gives you that feeling of fullness.”
People rarely eat enough fruits and vegetables, so always include them in your brown-bag lunch, Blake advises. “If you don’t make them part of lunch,” she says, “cut up carrot and celery sticks and pack them for a snack.” You can also pair low-fat cheese with cut-up fruit rather than crackers.
In winter, one of Blake’s favorite healthy lunches is a hearty bean soup that she makes at home on the weekend. “Making soup is not as difficult as people think,” she says. “You can make a satisfying bean soup with a can of diced tomatoes, a can of mixed vegetables or a bag of frozen vegetables, a couple of cans of beans, and low-sodium chicken broth. Accompany your lunch portion with a whole-grain roll, a piece of low-fat cheese, and some fruit, and you have a quick and inexpensive lunch that’s full of nutritious food.”
“Yogurt can also be a good part of any lunch,” Blake says. “A cup of yogurt isn’t a meal in itself — you’d be hungry pretty soon afterward. But it’s a great addition to lunch at work.” Add some whole grains or cereals or fresh fruit to your yogurt and it will be an even healthier addition. Also, low-fat yogurt contributes some dairy, which should be incorporated into your diet as a matter of course.
Tips for Lunches That Travel
Here are more suggestions on making brown-bag lunches:
Be prepared. Make your lunch the night before. In the morning before work, all you have to do is reach in the refrigerator and grab it.Assemble at work. Keep the bread and the filling in separate containers until you’re ready to eat. That way your sandwich won’t get soggy. If you like tomatoes on your sandwich, slice them and pack them separately. Add them to the sandwich just before you’re ready to eat.Make a hot meal. If you have a microwave at the office, pack your lunch in microwave-safe containers. “Today’s neat plastic containers with dividers are not only microwavable but also reusable,” Blake says.Be creative. You’ll tire of lunch if you bring the same thing every day. Shake things up: Have a salad one day, soup and a sandwich another — and don’t forget the leftovers. Dinner menus usually change from day to day, so using leftovers from dinner a couple of times a week is an easy way to add variety.
It doesn’t take much effort to pack a healthy lunch to take to work, and it has many benefits, including saving you time and guaranteeing that your lunch will be nutritious. Also, the menu is sure to be one that you like.
Nutritious Food at the Ready
“The benefits of a healthy lunch are enormous,” says Joan Salge Blake, MS, RD, LDN, a spokeswoman for the American Dietetic Association and a clinical associate professor of nutrition at Boston University. When you pack your lunch yourself, you can choose nutritious foods rather than resorting to buying a fat-laden burger and fries, greasy pizza, or other fast food. Portions are more realistic when you bring a brown-bag lunch instead of ordering from a restaurant — and portion size is important because overeating, in addition to eating unhealthy foods, can put you at risk for many illnesses.
There are other advantages as well. “A brown-bag lunch is definitely cheaper, when you think about how much you would spend to go out to lunch every day,” says Blake. “Multiply the price of eating out by five and it’s unbelievably costly.” Brown bagging also makes for an easy lunch and is a timesaver. “By the time you go out, order a sandwich at the deli, come back and eat it,” adds Blake, “that's a lot of wasted time.”
Leftovers and Other Easy Options
Blake likes to cook extra food for dinner and then wrap the leftovers for a healthy lunch the next day. It doesn’t have to be exactly the same meal, she says. You can cut up leftover broiled chicken and roasted vegetables and add them to a salad. Or you can use the chicken and the vegetables in a sandwich on whole-grain bread or stuff them into a whole-wheat pita pocket. “When you cook dinner,” Blake advises, “double or triple the amount of vegetables you would normally make so you’ll have leftovers to make an extra-healthy lunch the next day.”
Lunches should contain some whole grains and some protein — protein in particular makes you feel full. And, Blake adds, “you need a little fat because fat makes food stay in the stomach longer, and it also gives you that feeling of fullness.”
People rarely eat enough fruits and vegetables, so always include them in your brown-bag lunch, Blake advises. “If you don’t make them part of lunch,” she says, “cut up carrot and celery sticks and pack them for a snack.” You can also pair low-fat cheese with cut-up fruit rather than crackers.
In winter, one of Blake’s favorite healthy lunches is a hearty bean soup that she makes at home on the weekend. “Making soup is not as difficult as people think,” she says. “You can make a satisfying bean soup with a can of diced tomatoes, a can of mixed vegetables or a bag of frozen vegetables, a couple of cans of beans, and low-sodium chicken broth. Accompany your lunch portion with a whole-grain roll, a piece of low-fat cheese, and some fruit, and you have a quick and inexpensive lunch that’s full of nutritious food.”
“Yogurt can also be a good part of any lunch,” Blake says. “A cup of yogurt isn’t a meal in itself — you’d be hungry pretty soon afterward. But it’s a great addition to lunch at work.” Add some whole grains or cereals or fresh fruit to your yogurt and it will be an even healthier addition. Also, low-fat yogurt contributes some dairy, which should be incorporated into your diet as a matter of course.
Tips for Lunches That Travel
Here are more suggestions on making brown-bag lunches:
Be prepared. Make your lunch the night before. In the morning before work, all you have to do is reach in the refrigerator and grab it.Assemble at work. Keep the bread and the filling in separate containers until you’re ready to eat. That way your sandwich won’t get soggy. If you like tomatoes on your sandwich, slice them and pack them separately. Add them to the sandwich just before you’re ready to eat.Make a hot meal. If you have a microwave at the office, pack your lunch in microwave-safe containers. “Today’s neat plastic containers with dividers are not only microwavable but also reusable,” Blake says.Be creative. You’ll tire of lunch if you bring the same thing every day. Shake things up: Have a salad one day, soup and a sandwich another — and don’t forget the leftovers. Dinner menus usually change from day to day, so using leftovers from dinner a couple of times a week is an easy way to add variety.
It doesn’t take much effort to pack a healthy lunch to take to work, and it has many benefits, including saving you time and guaranteeing that your lunch will be nutritious. Also, the menu is sure to be one that you like.
Wednesday, May 12, 2010
BUYING JEANS THAT FIT
It's everyone's nightmare: Finding jeans that don't make you look—and feel—horrible. We asked fashion consultants for a few jeans-buying hints.
It's everyone's nightmare: Finding jeans that don't make you look—and feel—horrible. We asked fashion consultants for a few jeans-buying hints.
The scene: The department store fitting room. Unflattering lights glare. Irritating saleswoman chirps. You've already vetoed 20 pairs of too-short or too-long, too-tight or too-loose jeans.
You think, What's with all the fuss about bathing suits? This is awful.
You're not alone. Many women forgo wearing jeans altogether, because they just can't find a pair that fit. In fact, a recent eSearch survey (an independent California research firm) found that although 77 percent of the women surveyed said they wore jeans regularly, the percentage decreased as size increased.
Why? Not being able to find the right fit.
Denim Dos and Don'ts
But it doesn't have to be that way. Jeans may look like they've been the same for years, but designers are working to make better fits for every shape and size. We spoke to a couple of fashion consultants for a few dos and don'ts that could make buying jeans that fit a little less scary. Even — dare we say it — fun?
Here's what Donald Johannesson, a designer who's been working with women's jeanswear and sportswear for more than 20 years, and Anne Smock, a professor of fashion design at Philadelphia University, had to say:
Do look for stretch. "Not the tight stretch that you're thinking of; we're talking comfort stretch," says Johannesson. Stretch hides some things and holds in others. It allows for support, without sacrificing comfort. How do you know if it's stretch? "Look for jeans with a spandex blend," says Smock.
Do dark denim. "Everybody looks great in dark denim," says Johannesson. You know how black is slimming? Dark blue or black denim is the jeans equivalent.
Do find the right fit. Some relaxed fits have a lot of fabric room in the hip and thigh, and slim fits are slimmer all the way from hip to ankle. Try to find a middle-ground — some manufacturers call it an "easy" fit. Says Johannesson: "I find the easy fit to look the best, especially on plus-size women. It gives a straighter look throughout."
Do go for a boot cut. Now, we're not talking bell-bottoms, ("That looks sort of Popeye-ish," says Johannesson). But don't be afraid to go for a subtle, young-looking boot cut. They look great because they balance out the hip area.
Do balance the back pocket. "A back pocket looks best, as long as it's not too small," says Johannesson. "A good-size pocket that's proportionate to the rest of the jean takes the eye away from the behind."
Do consider cropped pants Especially with a good shoe, cropped pants really give you an opportunity to show off your ankles, says Johannesson. "But look for a straighter type of leg rather than a skin tight one."
Do look at the height of the rise. A slightly dipped rise in the front — just so the pants make a slight "u" in the front, right below your belly button — will make the top of your body look longer, suggests Johannesson. Plus, that will make your jeans more comfy, so you can bend easily. Smock agrees: "If you're shorter than 5'4" you may even see if there is a petite range with a shorter rise."
Don't go shopping alone. Bring a friend whose opinion you trust, who makes you laugh and who you can chat with over a healthy lunch afterward. Safety in numbers applies to department stores, too.
Do go when you feel good about yourself, your weight-loss progress and your body. Smock says it best: "A good self-image goes a long way."
It's everyone's nightmare: Finding jeans that don't make you look—and feel—horrible. We asked fashion consultants for a few jeans-buying hints.
The scene: The department store fitting room. Unflattering lights glare. Irritating saleswoman chirps. You've already vetoed 20 pairs of too-short or too-long, too-tight or too-loose jeans.
You think, What's with all the fuss about bathing suits? This is awful.
You're not alone. Many women forgo wearing jeans altogether, because they just can't find a pair that fit. In fact, a recent eSearch survey (an independent California research firm) found that although 77 percent of the women surveyed said they wore jeans regularly, the percentage decreased as size increased.
Why? Not being able to find the right fit.
Denim Dos and Don'ts
But it doesn't have to be that way. Jeans may look like they've been the same for years, but designers are working to make better fits for every shape and size. We spoke to a couple of fashion consultants for a few dos and don'ts that could make buying jeans that fit a little less scary. Even — dare we say it — fun?
Here's what Donald Johannesson, a designer who's been working with women's jeanswear and sportswear for more than 20 years, and Anne Smock, a professor of fashion design at Philadelphia University, had to say:
Do look for stretch. "Not the tight stretch that you're thinking of; we're talking comfort stretch," says Johannesson. Stretch hides some things and holds in others. It allows for support, without sacrificing comfort. How do you know if it's stretch? "Look for jeans with a spandex blend," says Smock.
Do dark denim. "Everybody looks great in dark denim," says Johannesson. You know how black is slimming? Dark blue or black denim is the jeans equivalent.
Do find the right fit. Some relaxed fits have a lot of fabric room in the hip and thigh, and slim fits are slimmer all the way from hip to ankle. Try to find a middle-ground — some manufacturers call it an "easy" fit. Says Johannesson: "I find the easy fit to look the best, especially on plus-size women. It gives a straighter look throughout."
Do go for a boot cut. Now, we're not talking bell-bottoms, ("That looks sort of Popeye-ish," says Johannesson). But don't be afraid to go for a subtle, young-looking boot cut. They look great because they balance out the hip area.
Do balance the back pocket. "A back pocket looks best, as long as it's not too small," says Johannesson. "A good-size pocket that's proportionate to the rest of the jean takes the eye away from the behind."
Do consider cropped pants Especially with a good shoe, cropped pants really give you an opportunity to show off your ankles, says Johannesson. "But look for a straighter type of leg rather than a skin tight one."
Do look at the height of the rise. A slightly dipped rise in the front — just so the pants make a slight "u" in the front, right below your belly button — will make the top of your body look longer, suggests Johannesson. Plus, that will make your jeans more comfy, so you can bend easily. Smock agrees: "If you're shorter than 5'4" you may even see if there is a petite range with a shorter rise."
Don't go shopping alone. Bring a friend whose opinion you trust, who makes you laugh and who you can chat with over a healthy lunch afterward. Safety in numbers applies to department stores, too.
Do go when you feel good about yourself, your weight-loss progress and your body. Smock says it best: "A good self-image goes a long way."
COOKING ON THE GRILL
For meat lovers, there’s nothing quite like cooking on a charcoal grill to bring out that great taste in steak and burgers. But grilling is not just for beef. It can add delicious flavor to many foods — lamb, shrimp, vegetable kabobs, ears of corn.
The Health Benefits of Grilling
According to Susan Kraus, MS, RD, a registered dietitian at Hackensack University Medical Center in New Jersey, there are many reasons why grilling is a healthy way to cook:
There is no need to add any fat to the food.
The fat on meat drains away from the food.
Grilling can be accomplished quickly, while keeping the kitchen clean.
When properly grilled, meat, fish, and chicken remain moist and tender. Other cooking techniques often involve using fat or adding a heavy sauce, whereas grilling might only require patting on some spices or basting with a low- or no-fat marinade. Also, fat drains from meat cooked on the grill, whereas with meat prepared in the oven, any fat that melts off sits in the cooking pan along and is harder to drain off.
Grilling and Your Cancer Risk
The downside to grilling is its link to an increased risk of some cancers in people who eat a lot of heavily grilled meats. Two types of cancer-promoting chemicals can form during the grilling process, explains Kraus:
Polycyclic aromatic hydrocarbons, or PAHs, are in the smoke that interacts with the meat on the grill when dripping fat causes flames to flare.
Heterocyclic amines, or HAs, are produced by a reaction created when the muscle substances of the meat are exposed to high heat or prolonged cooking. HAs are created inside the meat so they can’t be scraped away or trimmed off. (They can also be created when food is fried at high temperatures on the stove or cooktop). Both HAs and PAHs are thought to increase the danger of colon and stomach cancers. HAs have also been linked to pancreatic cancer.
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Another potentially dangerous substance has been traced to cooking at high temperatures: Both grilling and frying can create advanced glycogen end-products (AGEs), which have been associated with increased risk of cardiovascular disease and diabetes, says Kraus.
Reducing Cancer Risk When Grilling
Kraus suggests these steps to reduce the amount of potential carcinogens in grilled foods and to minimize your cancer risk:
Cover the grill with foil (make tiny perforations to allow fat to drip through) before grilling — this protects the food from the PAHs in smoke. Even vegetables can be healthier if protected from PAH exposure. Cook the food slowly, taking care that it doesn’t burn or char.
Choose lean cuts to prevent fat from dripping and causing flares.
If you use a charcoal grill, wait until the coals have cooled before you start cooking.
When buying a new grill, consider a gas-powered one; you can more easily adjust the flame.
Use acid-based marinades, those made with vinegar, citrus juices, or red wine, and have some in reserve to use for basting. Research conducted at Kansas State University found that using an antioxidant-rich spice and herb marinade may decrease HA formation in steak by more than 80 percent, says Kraus.Turn the food often to prevent burning.
Scrape off any burned parts of meats before eating to remove PAHs (but this does not remove HAs).
Consider starting the cooking process inside, in the microwave for instance, and then finish your food on the grill — just long enough to get the grilled taste.
Avoid eating meat that is too well done. The longer it cooks, the more time HAs have to form.
Try These Grilling Recipes
There is no shortage of healthy recipes using acid-based marinades and herb-and-spice rubs to add extra flavor to your food and deliver a protective antioxidant effect. Here are three to try:
Cilantro-Lime Flank Steak is seasoned with a citrus-based marinade, which includes a delicious mix of tangy lime juice, pungent cilantro, garlic, and herbs.For a spicy flavor on chicken, try Grilled Cajun-Style Chicken Salad, which is grilled, sliced, and then served over crunchy vegetables.Cuban-Style Swordfish uses a tasty lime-based marinade flavored with a variety of spices, and it can be broiled in the oven when bad weather gets in the way of outdoor grilling. Grilling is delicious and easy; by following cooking guidelines to minimize the risks, it's a healthy option, too.
The Health Benefits of Grilling
According to Susan Kraus, MS, RD, a registered dietitian at Hackensack University Medical Center in New Jersey, there are many reasons why grilling is a healthy way to cook:
There is no need to add any fat to the food.
The fat on meat drains away from the food.
Grilling can be accomplished quickly, while keeping the kitchen clean.
When properly grilled, meat, fish, and chicken remain moist and tender. Other cooking techniques often involve using fat or adding a heavy sauce, whereas grilling might only require patting on some spices or basting with a low- or no-fat marinade. Also, fat drains from meat cooked on the grill, whereas with meat prepared in the oven, any fat that melts off sits in the cooking pan along and is harder to drain off.
Grilling and Your Cancer Risk
The downside to grilling is its link to an increased risk of some cancers in people who eat a lot of heavily grilled meats. Two types of cancer-promoting chemicals can form during the grilling process, explains Kraus:
Polycyclic aromatic hydrocarbons, or PAHs, are in the smoke that interacts with the meat on the grill when dripping fat causes flames to flare.
Heterocyclic amines, or HAs, are produced by a reaction created when the muscle substances of the meat are exposed to high heat or prolonged cooking. HAs are created inside the meat so they can’t be scraped away or trimmed off. (They can also be created when food is fried at high temperatures on the stove or cooktop). Both HAs and PAHs are thought to increase the danger of colon and stomach cancers. HAs have also been linked to pancreatic cancer.
There's more content below this advertisement. Jump to the content.
Another potentially dangerous substance has been traced to cooking at high temperatures: Both grilling and frying can create advanced glycogen end-products (AGEs), which have been associated with increased risk of cardiovascular disease and diabetes, says Kraus.
Reducing Cancer Risk When Grilling
Kraus suggests these steps to reduce the amount of potential carcinogens in grilled foods and to minimize your cancer risk:
Cover the grill with foil (make tiny perforations to allow fat to drip through) before grilling — this protects the food from the PAHs in smoke. Even vegetables can be healthier if protected from PAH exposure. Cook the food slowly, taking care that it doesn’t burn or char.
Choose lean cuts to prevent fat from dripping and causing flares.
If you use a charcoal grill, wait until the coals have cooled before you start cooking.
When buying a new grill, consider a gas-powered one; you can more easily adjust the flame.
Use acid-based marinades, those made with vinegar, citrus juices, or red wine, and have some in reserve to use for basting. Research conducted at Kansas State University found that using an antioxidant-rich spice and herb marinade may decrease HA formation in steak by more than 80 percent, says Kraus.Turn the food often to prevent burning.
Scrape off any burned parts of meats before eating to remove PAHs (but this does not remove HAs).
Consider starting the cooking process inside, in the microwave for instance, and then finish your food on the grill — just long enough to get the grilled taste.
Avoid eating meat that is too well done. The longer it cooks, the more time HAs have to form.
Try These Grilling Recipes
There is no shortage of healthy recipes using acid-based marinades and herb-and-spice rubs to add extra flavor to your food and deliver a protective antioxidant effect. Here are three to try:
Cilantro-Lime Flank Steak is seasoned with a citrus-based marinade, which includes a delicious mix of tangy lime juice, pungent cilantro, garlic, and herbs.For a spicy flavor on chicken, try Grilled Cajun-Style Chicken Salad, which is grilled, sliced, and then served over crunchy vegetables.Cuban-Style Swordfish uses a tasty lime-based marinade flavored with a variety of spices, and it can be broiled in the oven when bad weather gets in the way of outdoor grilling. Grilling is delicious and easy; by following cooking guidelines to minimize the risks, it's a healthy option, too.
Tuesday, May 11, 2010
WHICK COOKING OILS ARE BEST FOR YOU?
Choose the Right Cooking Oils — for Great Taste and Nutrition
From olive oil to flaxseed and peanut oils, cooking oils can make or break a meal when it comes to taste and health benefits.
Before you reach for that stick of butter when sautéing veggies, consider a healthier alternative. Cooking oil, a tasty addition to many dishes, can be healthier than butter and other solid fats and add flavor. With so many vegetable oil and nut oil flavors to choose from, you'll never run out of healthy cooking options.
Choosing Nutritious Oils
Most liquid cooking oil is a better option than butter or margarine, but some types of cooking oil are healthier than others. What makes a cooking oil healthy or unhealthy is the amount and type of fat it contains. Healthy cooking oils are high in monounsaturated fats, which are some of the healthiest types of fats and may help lower blood cholesterol levels. Cooking oils may also contain polyunsaturated fats, which are also healthy and can help improve heart health.
Start your cooking oil selection with plant-based oils like:
Olive oil
Peanut oil
Canola oil
Sunflower oil
Soybean oil
Flaxseed oil
Corn oil
Avocado oil
Next choose from a variety of seed- and nut-based oils, many of which make tasty bases for salad dressings and marinades, including:
Almond oil
Hazelnut oil
Sunflower oil
Grapeseed oil
Peanut oil
Sesame oil
Walnut oil
Cut Back on Unhealthy Cooking Oils
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Some oils contain higher levels of saturated fat, which is considered the "bad" or unhealthy fat because it can clog arteries and lead to high cholesterol levels and increased risk of heart disease.
Avoid these oil varieties, some of which are so high in saturated fat that they have more of it than some meat sources:
Coconut oil
Palm oil
Palm kernel oil
Safflower oil
In general, keep the amount of saturated fats you eat to a minimum; check the labels before you buy any cooking oil to see what types of fat it contains. You also want to avoid any oil-based products with trans fats and hydrogenated oils — even worse for you than saturated fats.
How to Use Cooking Oils
Certain types of cooking oil are best when used for specific styles of healthy recipes, or when you're preparing certain foods. Think about the flavor of the oil, and consider what it might best complement. For instance, nutty cooking oils go well in rich pasta dishes with grilled meats, while a lighter olive oil is a good complement to fish sautéed with herbs. Sesame oil tastes great in an Asian-inspired dish and lightly drizzled on top of an Asian salad.
Healthy Alternatives to Cooking Oil
You don't always have to cook in oil — there are other options that are even lighter and healthier. Try these alternatives:
Lightly coat your pan with cooking spray rather than adding liquid oil
Bake by wrapping food in parchment paper or aluminum foil to steam it and keep it moist
Use broth, such as a low-sodium vegetable, beef, or chicken variety, as a cooking medium and sauce base
Steam food above boiling water
Season food with lemon juice for a citrusy flavor
Marinate or cook with balsamic vinegar for a tangy, rich flavor
A variety of heart-healthy cooking oils can give your meal great flavor. Experiment with light sautés or marinades; if you avoid frying foods or using heavy amounts of oil, nut or vegetable oil adds taste and valuable nutrition to any meal. Just. And remember: A little oil goes a long way.
By Diana Rodriguez
Medically reviewed by Pat F. Bass III, MD, MPH
From olive oil to flaxseed and peanut oils, cooking oils can make or break a meal when it comes to taste and health benefits.
Before you reach for that stick of butter when sautéing veggies, consider a healthier alternative. Cooking oil, a tasty addition to many dishes, can be healthier than butter and other solid fats and add flavor. With so many vegetable oil and nut oil flavors to choose from, you'll never run out of healthy cooking options.
Choosing Nutritious Oils
Most liquid cooking oil is a better option than butter or margarine, but some types of cooking oil are healthier than others. What makes a cooking oil healthy or unhealthy is the amount and type of fat it contains. Healthy cooking oils are high in monounsaturated fats, which are some of the healthiest types of fats and may help lower blood cholesterol levels. Cooking oils may also contain polyunsaturated fats, which are also healthy and can help improve heart health.
Start your cooking oil selection with plant-based oils like:
Olive oil
Peanut oil
Canola oil
Sunflower oil
Soybean oil
Flaxseed oil
Corn oil
Avocado oil
Next choose from a variety of seed- and nut-based oils, many of which make tasty bases for salad dressings and marinades, including:
Almond oil
Hazelnut oil
Sunflower oil
Grapeseed oil
Peanut oil
Sesame oil
Walnut oil
Cut Back on Unhealthy Cooking Oils
There's more content below this advertisement. Jump to the content.
Some oils contain higher levels of saturated fat, which is considered the "bad" or unhealthy fat because it can clog arteries and lead to high cholesterol levels and increased risk of heart disease.
Avoid these oil varieties, some of which are so high in saturated fat that they have more of it than some meat sources:
Coconut oil
Palm oil
Palm kernel oil
Safflower oil
In general, keep the amount of saturated fats you eat to a minimum; check the labels before you buy any cooking oil to see what types of fat it contains. You also want to avoid any oil-based products with trans fats and hydrogenated oils — even worse for you than saturated fats.
How to Use Cooking Oils
Certain types of cooking oil are best when used for specific styles of healthy recipes, or when you're preparing certain foods. Think about the flavor of the oil, and consider what it might best complement. For instance, nutty cooking oils go well in rich pasta dishes with grilled meats, while a lighter olive oil is a good complement to fish sautéed with herbs. Sesame oil tastes great in an Asian-inspired dish and lightly drizzled on top of an Asian salad.
Healthy Alternatives to Cooking Oil
You don't always have to cook in oil — there are other options that are even lighter and healthier. Try these alternatives:
Lightly coat your pan with cooking spray rather than adding liquid oil
Bake by wrapping food in parchment paper or aluminum foil to steam it and keep it moist
Use broth, such as a low-sodium vegetable, beef, or chicken variety, as a cooking medium and sauce base
Steam food above boiling water
Season food with lemon juice for a citrusy flavor
Marinate or cook with balsamic vinegar for a tangy, rich flavor
A variety of heart-healthy cooking oils can give your meal great flavor. Experiment with light sautés or marinades; if you avoid frying foods or using heavy amounts of oil, nut or vegetable oil adds taste and valuable nutrition to any meal. Just. And remember: A little oil goes a long way.
By Diana Rodriguez
Medically reviewed by Pat F. Bass III, MD, MPH
HOW TO BE A GOOD LISTENER
A magnificent array of diverse and unique individuals populate this beautiful planet, but as different as we are, we share at least one fundamental need: to feel heard and understood. Most of us would like to think we can easily satisfy that need with our friends and loved ones, but we often fall short. I know I do. I learned that when I had cancer, and instead of finding open ears, I often encountered open mouths eager to spout advice or share stories. I saw myself in those people, and consequently set out to do unto others as I wished they had done unto me. I wrote a book fundamentally about listening, and I discovered along the way a huge bonus. I was not only a better friend, but I was able to attract new ones. So listen up – learn the art of listening – and feel the love!
PRACTICE: Listening well is an art – a skill honed by practice, study, and observation. And though it seems passive – after all, people talk TO us - it is indeed an activity and can require great effort. Seeing genuine listening to be active listening will prepare you for the immensely satisfying work it takes to really hear someone.
OPEN YOUR EYES: Good listening isn’t just about ears, it’s about eyes. Maintain eye contact, and don’t give into the temptation to glance around. I’ll never forget meeting John Kennedy Jr. at a reception in New York, and noticing that while I spoke, his eyes never left mine, even though we were surrounded by luminaries. I felt like the most important person on Earth. Also, read the speaker’s body language; if their eyes are not meeting yours, they may feel uncomfortable or could be hiding something.
MOVE YOUR BODY: When you’re truly engaged, your body reacts by leaning forward, and your pupils dilate. Though you can’t control your pupils, you can show you’re listening by moving your body instead of your mouth. Nod; move forward in your chair; and if you’re close enough, physically and emotionally, gently touch the speaker’s arm.
KEEP YOUR MOUTH CLOSED: “Keep your ears and eyes open and your mouth shut!” commanded a boot camp officer in a documentary I made years ago. When I’m about to listen to a friend who needs to talk, I think of that or “You have two ears and one mouth; use them in that proportion,” and remind myself to count to at least two before speaking. (By the way, keeping your lips together still allows you to give that most vital vocal sign, a soft “mmm-hmmm” that shows you are listening.)
FORGET YOURSELF: It’s natural to relate what someone else says to your own experience and respond without thinking (I sometimes call that “blurting”), but considerate listeners keep their focus on the speaker. Even though you may have something important to say, try not to worry about how wise, clever, or empathetic you’d like to appear. Just concentrate on the speaker, which belies your wisdom and compassion more than anything.
DON'T INTERRUPT: As tempting as it is to interject your thoughts, hold back. It’s insulting to cut someone off when she’s voicing an opinion, but it’s even more hurtful when she’s sharing a feeling, especially a difficult one. When you interrupt, it can feel like a denial or discounting of your friend’s emotions.
RESIST MULTITASKING: Most of us have become adept at cleaning off our desks or even checking Facebook while talking on the phone, but if you really want to hear what someone’s saying, it’s a good idea to let go of everything else while you’re involved with your conversation. Even if you’re only cleaning the kitchen counter, it’s easy to get lost in the sponge or the stubborn stain instead of the details of your friend’s story
LIMIT POSSIBLE DISTRACTIONS: “I know my own face has fallen when someone listening to me [a caregiver who has trouble even asking for time for myself], stops me in the middle of some gut wrenching moment to answer a call,” said my friend Dana Hopkins, a cancer survivor who took care of her husband when he had cancer. She advises turning off your cell phone when you really want to listen. Not only will it limit distractions, but will signal to the speaker that you’re serious about hearing what he has to say.
BE A MIRROR NOT A WINDOW: Listening is not about inviting people into your soul; it’s about entering theirs. To let them know you’re hearing them, reflect back to them what you think they’ve just said, with a “What I think I hear you saying is that…” or “It sounds like what you’re saying is…”
MOTHER, MAY I?: Remember what your mamma taught you? “Say ‘please’”, or in other words, ask permission, especially before offering advice. Sometimes a loved one just needs to vent or talk, and feel heard. They may not want to hear what they should or shouldn’t say, do, or feel, and if you ask, “Would you like my take on this?” you let them know they’re not only being heard but also respected.
WITHHOLD JUDGEMENT: When I produced documentaries about homeless people, teen parents, and others facing tremendously difficult life challenges, they easily opened up to me about their deepest fears and desires, and I think it’s partly because I was able to suspend any judgment about them, and just listen with an open heart and mind. Most of us can tell when we’re being judged, and clamp up accordingly.
DON'T INTERROGATE, DO ASK GENTLE QUESTIONS: When you question someone too intensely, it can feel voyeuristic - like you’re more interested in learning something than actually hearing someone. So when you do get an opportunity to ask questions, ask open-ended ones that give the speaker a choice, such as “Do you want to tell me more about that?” Encourage your friend to elaborate or discover things themselves by asking, “What did that feel like?” Or “What options are you considering?”
EMPATHIZE: In addition to reserving judgment, try to put yourself in your loved one’s shoes. What are they feeling? How would you feel? When you put yourself in that head-and-heart space, you can’t help but listen well; that is when you feel compassion -- a word which means “to feel with” – and truly understand.
PRACTICE: Listening well is an art – a skill honed by practice, study, and observation. And though it seems passive – after all, people talk TO us - it is indeed an activity and can require great effort. Seeing genuine listening to be active listening will prepare you for the immensely satisfying work it takes to really hear someone.
OPEN YOUR EYES: Good listening isn’t just about ears, it’s about eyes. Maintain eye contact, and don’t give into the temptation to glance around. I’ll never forget meeting John Kennedy Jr. at a reception in New York, and noticing that while I spoke, his eyes never left mine, even though we were surrounded by luminaries. I felt like the most important person on Earth. Also, read the speaker’s body language; if their eyes are not meeting yours, they may feel uncomfortable or could be hiding something.
MOVE YOUR BODY: When you’re truly engaged, your body reacts by leaning forward, and your pupils dilate. Though you can’t control your pupils, you can show you’re listening by moving your body instead of your mouth. Nod; move forward in your chair; and if you’re close enough, physically and emotionally, gently touch the speaker’s arm.
KEEP YOUR MOUTH CLOSED: “Keep your ears and eyes open and your mouth shut!” commanded a boot camp officer in a documentary I made years ago. When I’m about to listen to a friend who needs to talk, I think of that or “You have two ears and one mouth; use them in that proportion,” and remind myself to count to at least two before speaking. (By the way, keeping your lips together still allows you to give that most vital vocal sign, a soft “mmm-hmmm” that shows you are listening.)
FORGET YOURSELF: It’s natural to relate what someone else says to your own experience and respond without thinking (I sometimes call that “blurting”), but considerate listeners keep their focus on the speaker. Even though you may have something important to say, try not to worry about how wise, clever, or empathetic you’d like to appear. Just concentrate on the speaker, which belies your wisdom and compassion more than anything.
DON'T INTERRUPT: As tempting as it is to interject your thoughts, hold back. It’s insulting to cut someone off when she’s voicing an opinion, but it’s even more hurtful when she’s sharing a feeling, especially a difficult one. When you interrupt, it can feel like a denial or discounting of your friend’s emotions.
RESIST MULTITASKING: Most of us have become adept at cleaning off our desks or even checking Facebook while talking on the phone, but if you really want to hear what someone’s saying, it’s a good idea to let go of everything else while you’re involved with your conversation. Even if you’re only cleaning the kitchen counter, it’s easy to get lost in the sponge or the stubborn stain instead of the details of your friend’s story
LIMIT POSSIBLE DISTRACTIONS: “I know my own face has fallen when someone listening to me [a caregiver who has trouble even asking for time for myself], stops me in the middle of some gut wrenching moment to answer a call,” said my friend Dana Hopkins, a cancer survivor who took care of her husband when he had cancer. She advises turning off your cell phone when you really want to listen. Not only will it limit distractions, but will signal to the speaker that you’re serious about hearing what he has to say.
BE A MIRROR NOT A WINDOW: Listening is not about inviting people into your soul; it’s about entering theirs. To let them know you’re hearing them, reflect back to them what you think they’ve just said, with a “What I think I hear you saying is that…” or “It sounds like what you’re saying is…”
MOTHER, MAY I?: Remember what your mamma taught you? “Say ‘please’”, or in other words, ask permission, especially before offering advice. Sometimes a loved one just needs to vent or talk, and feel heard. They may not want to hear what they should or shouldn’t say, do, or feel, and if you ask, “Would you like my take on this?” you let them know they’re not only being heard but also respected.
WITHHOLD JUDGEMENT: When I produced documentaries about homeless people, teen parents, and others facing tremendously difficult life challenges, they easily opened up to me about their deepest fears and desires, and I think it’s partly because I was able to suspend any judgment about them, and just listen with an open heart and mind. Most of us can tell when we’re being judged, and clamp up accordingly.
DON'T INTERROGATE, DO ASK GENTLE QUESTIONS: When you question someone too intensely, it can feel voyeuristic - like you’re more interested in learning something than actually hearing someone. So when you do get an opportunity to ask questions, ask open-ended ones that give the speaker a choice, such as “Do you want to tell me more about that?” Encourage your friend to elaborate or discover things themselves by asking, “What did that feel like?” Or “What options are you considering?”
EMPATHIZE: In addition to reserving judgment, try to put yourself in your loved one’s shoes. What are they feeling? How would you feel? When you put yourself in that head-and-heart space, you can’t help but listen well; that is when you feel compassion -- a word which means “to feel with” – and truly understand.
Thursday, May 6, 2010
TEN THINGS TO DO WITH CHICKEN BREASTS
Running out of ways to cook this quick and easy staple? Here are 10 tasty new ideas.
Bake them.
Place the breasts on a sheet of foil or parchment paper. Try one of these two toppings:
•Halved cherry tomatoes, sliced fennel and lemon wedges for Mediterranean flavor
or
•Shredded mustard greens, zucchini strips, thyme and a splash of apple juice for a Southern take
Bake in a 425°F oven for about 20 minutes.
Use a spice rub.
Grind dried spices in a spice grinder or in a clean coffee grinder. Our favorite combinations are:
•Rosemary, parsley, oregano and lemon zest
or
•Cumin, paprika, chili powder, oregano and a pinch of cayenne
Massage the mixture into the chicken breasts, then refrigerate for at least 4 hours, or up to 12 hours. Broil, grill or sauté chicken breasts for about 20 minutes over medium-high heat.
Pound them flat.
Arrange the breasts between two sheets of plastic wrap, then pound them to 1/4-inch thickness with a heavy saucepan or rolling pin. Spread one of these two mixtures over the breasts:
•Frozen, chopped spinach, dill and Dijon mustard
or
•Chopped, fresh arugula leaves, diced tomatoes and rosemary
Spray a casserole dish with nonstick cooking spray. Roll up the breasts with the filling inside and place the rolls seam-side-down in the casserole dish. Bake at 425°F for about 30 minutes, basting them twice with a splash of cranberry juice.
Try a stir-fry.
Cut the breasts into strips. Spray a wok with nonstick cooking spray, then sauté minced garlic, shredded ginger and chopped scallions over high heat. Add the chicken strips, some vermouth and a splash of reduced-sodium soy sauce; stir-fry for 2 minutes. Toss in sliced carrots, broccoli florets or watercress; continue stir-frying until the chicken is cooked through.
Use pre-made sauce.
Chop the breasts into 1-inch cubes, and then mix them in a saucepan with your favorite jarred marinara sauce. Cook the chicken mixture over medium heat for 10 minutes, or until the chicken is cooked through; serve over whole-wheat pasta or brown rice.
Steam them.
Cut the breasts into strips and steam them with your favourite vegetables and an aromatic herb. For an Asian twist, try snow peas, shiitake mushrooms and crushed lemongrass. Discard the lemongrass before serving.
Make kabobs.
Cut the breasts into small pieces then slide them onto metal skewers, or wooden skewers soaked in water for 20 minutes. Add on your veggies of choice: onion wedges, green pepper slices or yellow squash. Grill or broil the skewers for about 20 minutes, basting occasionally with apple juice.
Chicken Cooking Tips
As you prepare the breasts, follow these three general tips:
Don't poke the breasts with a fork.
Use tongs or a spatula to turn the breasts over the heat. Every hole in the meat allows moisture to escape.
Salt them at the end.
Salt pulls out moisture; only add it to a completed chicken dish, just before serving.
Let the breasts rest.
After the cooking is done, let the breasts sit at room temperature for five minutes before serving so that the natural juices can reincorporate into the meat.
Bake them.
Place the breasts on a sheet of foil or parchment paper. Try one of these two toppings:
•Halved cherry tomatoes, sliced fennel and lemon wedges for Mediterranean flavor
or
•Shredded mustard greens, zucchini strips, thyme and a splash of apple juice for a Southern take
Bake in a 425°F oven for about 20 minutes.
Use a spice rub.
Grind dried spices in a spice grinder or in a clean coffee grinder. Our favorite combinations are:
•Rosemary, parsley, oregano and lemon zest
or
•Cumin, paprika, chili powder, oregano and a pinch of cayenne
Massage the mixture into the chicken breasts, then refrigerate for at least 4 hours, or up to 12 hours. Broil, grill or sauté chicken breasts for about 20 minutes over medium-high heat.
Pound them flat.
Arrange the breasts between two sheets of plastic wrap, then pound them to 1/4-inch thickness with a heavy saucepan or rolling pin. Spread one of these two mixtures over the breasts:
•Frozen, chopped spinach, dill and Dijon mustard
or
•Chopped, fresh arugula leaves, diced tomatoes and rosemary
Spray a casserole dish with nonstick cooking spray. Roll up the breasts with the filling inside and place the rolls seam-side-down in the casserole dish. Bake at 425°F for about 30 minutes, basting them twice with a splash of cranberry juice.
Try a stir-fry.
Cut the breasts into strips. Spray a wok with nonstick cooking spray, then sauté minced garlic, shredded ginger and chopped scallions over high heat. Add the chicken strips, some vermouth and a splash of reduced-sodium soy sauce; stir-fry for 2 minutes. Toss in sliced carrots, broccoli florets or watercress; continue stir-frying until the chicken is cooked through.
Use pre-made sauce.
Chop the breasts into 1-inch cubes, and then mix them in a saucepan with your favorite jarred marinara sauce. Cook the chicken mixture over medium heat for 10 minutes, or until the chicken is cooked through; serve over whole-wheat pasta or brown rice.
Steam them.
Cut the breasts into strips and steam them with your favourite vegetables and an aromatic herb. For an Asian twist, try snow peas, shiitake mushrooms and crushed lemongrass. Discard the lemongrass before serving.
Make kabobs.
Cut the breasts into small pieces then slide them onto metal skewers, or wooden skewers soaked in water for 20 minutes. Add on your veggies of choice: onion wedges, green pepper slices or yellow squash. Grill or broil the skewers for about 20 minutes, basting occasionally with apple juice.
Chicken Cooking Tips
As you prepare the breasts, follow these three general tips:
Don't poke the breasts with a fork.
Use tongs or a spatula to turn the breasts over the heat. Every hole in the meat allows moisture to escape.
Salt them at the end.
Salt pulls out moisture; only add it to a completed chicken dish, just before serving.
Let the breasts rest.
After the cooking is done, let the breasts sit at room temperature for five minutes before serving so that the natural juices can reincorporate into the meat.
Wednesday, May 5, 2010
TEN TIPS TO GET OFF THE DIET PLATEAU
It happens to virtually everybody on a diet: You reach a point where you can't seem to lose any more weight. But don't throw in the towel: These 10 tips can help you reach your goal weight.
No matter how dedicated you are to losing weight, you will hit a plateau at some point in your diet. This is when weight loss stalls and the numbers on the scale just don’t go down, even though you are still following your diet and exercise routine.
“Weight plateaus are the most frustrating thing that my clients face,” says personal trainer Kelly Guillory, a National Academy of Sports Medicine-certified trainer at CrossGates Athletic Club in Slidell, La. “They are very real. The numbers on the scale do not move — it’s not just in your head.”
Guillory says weight loss is 70 percent diet and 30 percent exercise. For any given dieter, making small changes in either realm can get the numbers back in motion.
Beating the Diet Plateau
Try these tips for moving the scale in the right direction again — you may not even need all of them to start seeing a difference:
1.Ruthlessly clean up your diet. “I have the four deadly sins of food: butter, cheese, fried food, and sugar. These things will keep you from making progress. Examine your diet to make sure you’re being honest with yourself. You lose the right to complain if you aren’t eating what you are supposed to,” says Guillory.
2.Skip the alcohol. Alcohol not only adds calories to your diet, but it effectively slows your metabolism and reduces your motivation to work out and diet.
3.Go low-glycemic. If you still have refined carbs in your diet, get rid of them, especially before a workout. Eating a meal containing low-glycemic carbs about three hours before a workout results in more fat burned than a meal containing refined carbs.
4.Vary your exercise routine. “If you’re coming to the gym and you’re doing the same thing every time, change your workout,” says Guillory. Run today, lift weights tomorrow, swim on the next day, take a group exercise class the day after.
5.Try high-intensity interval training (HIIT). Working out at different levels of intensity is thought to increase weight loss. Guillory has her clients weight-train for about 20 minutes, exercise at 85 percent of their maximum heart rate for about 10minutes, do more weight training for about 10 minutes, and then finish with moderate cardio exercises.
6.Strength train. Use weight training to build muscle. Each pound of muscle burns about 50 calories a day at rest. According to a national survey of more than 6,000 adults, about 19 percent of people who were successful with weight loss included weight training in their workouts.
7.Use a heart rate monitor. “It keeps you honest about the intensity of your workout,” says Guillory. Figure out your maximum heart rate by subtracting your age from 220. Target your workouts so your heart rate stays between 65 and 85 percent of your maximum most of the time.
8.Drink water. If you are not drinking enough water during the day, your body may be retaining water, adding to the numbers on the scale. Guillory recommends consuming about half your body weight in ounces of water every day if you work out a lot (more if you’re outside in the heat). A 145-pound woman should drink about 73 ounces of water.
9.Exercise for more than 30 minutes every day. People who exercise at least 30 minutes every day are more successful with weight loss. Try to get in at least this much exercise — and increasing the time you spend working out every day will increase the caloric burn.
10.Get the people in your life on board. Most people don’t sabotage your diet on purpose, says Guillory, but their food-related acts of love could be undermining your weight loss.
Plateaus are a diet downer, but by making these slight adjustments to your plan, you should get that scale back on track in no time.
By Madeline Vann, MPH
Medically reviewed by Pat F. Bass III, MD, MPH
No matter how dedicated you are to losing weight, you will hit a plateau at some point in your diet. This is when weight loss stalls and the numbers on the scale just don’t go down, even though you are still following your diet and exercise routine.
“Weight plateaus are the most frustrating thing that my clients face,” says personal trainer Kelly Guillory, a National Academy of Sports Medicine-certified trainer at CrossGates Athletic Club in Slidell, La. “They are very real. The numbers on the scale do not move — it’s not just in your head.”
Guillory says weight loss is 70 percent diet and 30 percent exercise. For any given dieter, making small changes in either realm can get the numbers back in motion.
Beating the Diet Plateau
Try these tips for moving the scale in the right direction again — you may not even need all of them to start seeing a difference:
1.Ruthlessly clean up your diet. “I have the four deadly sins of food: butter, cheese, fried food, and sugar. These things will keep you from making progress. Examine your diet to make sure you’re being honest with yourself. You lose the right to complain if you aren’t eating what you are supposed to,” says Guillory.
2.Skip the alcohol. Alcohol not only adds calories to your diet, but it effectively slows your metabolism and reduces your motivation to work out and diet.
3.Go low-glycemic. If you still have refined carbs in your diet, get rid of them, especially before a workout. Eating a meal containing low-glycemic carbs about three hours before a workout results in more fat burned than a meal containing refined carbs.
4.Vary your exercise routine. “If you’re coming to the gym and you’re doing the same thing every time, change your workout,” says Guillory. Run today, lift weights tomorrow, swim on the next day, take a group exercise class the day after.
5.Try high-intensity interval training (HIIT). Working out at different levels of intensity is thought to increase weight loss. Guillory has her clients weight-train for about 20 minutes, exercise at 85 percent of their maximum heart rate for about 10minutes, do more weight training for about 10 minutes, and then finish with moderate cardio exercises.
6.Strength train. Use weight training to build muscle. Each pound of muscle burns about 50 calories a day at rest. According to a national survey of more than 6,000 adults, about 19 percent of people who were successful with weight loss included weight training in their workouts.
7.Use a heart rate monitor. “It keeps you honest about the intensity of your workout,” says Guillory. Figure out your maximum heart rate by subtracting your age from 220. Target your workouts so your heart rate stays between 65 and 85 percent of your maximum most of the time.
8.Drink water. If you are not drinking enough water during the day, your body may be retaining water, adding to the numbers on the scale. Guillory recommends consuming about half your body weight in ounces of water every day if you work out a lot (more if you’re outside in the heat). A 145-pound woman should drink about 73 ounces of water.
9.Exercise for more than 30 minutes every day. People who exercise at least 30 minutes every day are more successful with weight loss. Try to get in at least this much exercise — and increasing the time you spend working out every day will increase the caloric burn.
10.Get the people in your life on board. Most people don’t sabotage your diet on purpose, says Guillory, but their food-related acts of love could be undermining your weight loss.
Plateaus are a diet downer, but by making these slight adjustments to your plan, you should get that scale back on track in no time.
By Madeline Vann, MPH
Medically reviewed by Pat F. Bass III, MD, MPH
5 EASY WAYS TO MANAGE YOUR WEIGHT
Losing weight, and keeping it off, can be easier than you think. Here are a few simple weight management strategies that will keep you off the weight rollercoaster.
When it comes to weight management, we now have more tools at our disposal than ever before to stay on track. Digital scales, online calorie counters, food journals, and a variety of different diets can help you win your weight management battle.
Considering this, it seems surprising that obesity rates in this country continue to rise. But that’s exactly what’s happening. About two-thirds of Americans are overweight, up from just 45 percent in 1960. And the trend shows no sign of reversing.
There are many reasons why Americans have problems with weight management, but the experts cite today’s busy lifestyles paired with an overabundance of convenience foods as two of the major culprits. “Everyone’s eating habits didn’t happen during a period of one day, week, or month — they took years,” says Jennifer E. Seyler, RD, president of the Chicago Nutrition Association.
Weight Management Made Simple
Thankfully, Seyler says it’s easy to turn things around when it comes to managing your weight. “Respect your lifestyle and build a healthy meal plan around your needs — work, family, health,” she says. Here are strategies that will help:
Make a Top 10 list. Most of us roll our eyes when someone suggests counting calories. Frankly, who has the time? That’s why Seyler recommends an easier approach. “Take some time to learn the calories in the top 10 foods you regularly eat,” she says. “After you master those foods and amounts, expand your base knowledge at your own pace — 10 per week or 10 per two weeks.” This will allow you to stay on track without all the tedious counting.
Pare down portions. One of the biggest weight management pitfalls these days is large portion sizes. It can also be difficult to keep track of all the portion recommendations for different types of food. Nutrition specialist and researcher William E. Wheeler, PhD, has a better approach: “The easiest portion control is the palm of your hand. A portion is roughly equal to the amount of a food that will fit in the palm of your hand.”
Get exercise in unexpected ways. Getting enough exercise is another challenge with today’s busy lifestyles. Since the American College of Sports Medicine and the American Heart Association just increased their exercise recommendations — 30 minutes or more of moderate exercise five days a week — it has become even more challenging. But Seyler says there are simple ways to work exercise in every day, without even changing your routine: “Exercise can be squeezed into any busy schedule. Just try 10 minutes of walking in the morning, walking to your co-worker’s desk instead of sending an email, joining or starting a lunch walking group, mini body weight workouts at your desk, or walking home from work instead of taking the bus or driving.”
Phase out soda. Recent research has shown that when many of us feel hungry, we might actually be thirsty, says Seyler. So drinking six to eight ounces of water before lunch and dinner is a good way to prevent over-eating. And by water, Seyler means water, not calorie-laden soda. “Regular soda is a great place to start decreasing calories,” Seyler says. “If you currently enjoy three sodas a day, try two weeks of two sodas a day and a glass of water. Continue to gradually decrease the soda and increase the water. Before you know it, you will be losing weight and feeling more hydrated.”
Beware of diet imposters. Sometimes calories can sneak up on you even when you think you’re being good. Restaurants are notorious for this kind of sabotage. “When eating out, it is great to order vegetables, but remember to ask for them steamed; many restaurants tend to drench them in oils, which can quickly add more calories than you might have expected,” says Seyler. “Also feel free to ask them to take the bread basket away. This will decrease the amount of ‘extra’ food you consume and allow you to focus on your main meal.”
With a little bit of planning and some self-control, your weight will stabilize, your body will feel better and you’ll feel better about yourself.
By Wyatt Myers
Medically reviewed by Pat F. Bass III, MD, MPH
When it comes to weight management, we now have more tools at our disposal than ever before to stay on track. Digital scales, online calorie counters, food journals, and a variety of different diets can help you win your weight management battle.
Considering this, it seems surprising that obesity rates in this country continue to rise. But that’s exactly what’s happening. About two-thirds of Americans are overweight, up from just 45 percent in 1960. And the trend shows no sign of reversing.
There are many reasons why Americans have problems with weight management, but the experts cite today’s busy lifestyles paired with an overabundance of convenience foods as two of the major culprits. “Everyone’s eating habits didn’t happen during a period of one day, week, or month — they took years,” says Jennifer E. Seyler, RD, president of the Chicago Nutrition Association.
Weight Management Made Simple
Thankfully, Seyler says it’s easy to turn things around when it comes to managing your weight. “Respect your lifestyle and build a healthy meal plan around your needs — work, family, health,” she says. Here are strategies that will help:
Make a Top 10 list. Most of us roll our eyes when someone suggests counting calories. Frankly, who has the time? That’s why Seyler recommends an easier approach. “Take some time to learn the calories in the top 10 foods you regularly eat,” she says. “After you master those foods and amounts, expand your base knowledge at your own pace — 10 per week or 10 per two weeks.” This will allow you to stay on track without all the tedious counting.
Pare down portions. One of the biggest weight management pitfalls these days is large portion sizes. It can also be difficult to keep track of all the portion recommendations for different types of food. Nutrition specialist and researcher William E. Wheeler, PhD, has a better approach: “The easiest portion control is the palm of your hand. A portion is roughly equal to the amount of a food that will fit in the palm of your hand.”
Get exercise in unexpected ways. Getting enough exercise is another challenge with today’s busy lifestyles. Since the American College of Sports Medicine and the American Heart Association just increased their exercise recommendations — 30 minutes or more of moderate exercise five days a week — it has become even more challenging. But Seyler says there are simple ways to work exercise in every day, without even changing your routine: “Exercise can be squeezed into any busy schedule. Just try 10 minutes of walking in the morning, walking to your co-worker’s desk instead of sending an email, joining or starting a lunch walking group, mini body weight workouts at your desk, or walking home from work instead of taking the bus or driving.”
Phase out soda. Recent research has shown that when many of us feel hungry, we might actually be thirsty, says Seyler. So drinking six to eight ounces of water before lunch and dinner is a good way to prevent over-eating. And by water, Seyler means water, not calorie-laden soda. “Regular soda is a great place to start decreasing calories,” Seyler says. “If you currently enjoy three sodas a day, try two weeks of two sodas a day and a glass of water. Continue to gradually decrease the soda and increase the water. Before you know it, you will be losing weight and feeling more hydrated.”
Beware of diet imposters. Sometimes calories can sneak up on you even when you think you’re being good. Restaurants are notorious for this kind of sabotage. “When eating out, it is great to order vegetables, but remember to ask for them steamed; many restaurants tend to drench them in oils, which can quickly add more calories than you might have expected,” says Seyler. “Also feel free to ask them to take the bread basket away. This will decrease the amount of ‘extra’ food you consume and allow you to focus on your main meal.”
With a little bit of planning and some self-control, your weight will stabilize, your body will feel better and you’ll feel better about yourself.
By Wyatt Myers
Medically reviewed by Pat F. Bass III, MD, MPH
8 WAYS TO INCREASE HOPE
"I've been so overwhelmed by what's going on these days," a mother recently said regarding world events. "I feel like there's nothing I can do and the world's spinning out of control." Her words echo the sentiments so many of us feel each time we pick up a paper or turn on the news. War on the horizon, nuclear weapons in North Korea, a family of six killed by a fire bomb in Baltimore, the massacre in Bali -- the list goes on. Right now, it's easy to lose hope. However, loss of hope doesn't have to be the path we walk down.
You see, hope is actually something we create. It's not something that magically appears from an outside source. We each have within us the capacity to generate hope. It's critical that we be absolutely intentional about nurturing hope in our lives and the lives of our children.
Now more than ever, overcoming fear and holding onto hope are essential. The eight steps below will enable you do this. Try these steps yourself and teach them to your kids. Do some of these as a family. Know that it is within your control to become more hopeful. Don't let the news be your undoing. You can take charge.
BE KIND TO YOURSELF: Think about what you need most, and then do it. Is it a cup of tea, a brisk walk, some downtime, quiet music, a little rest, or reading inspirational literature? Whatever it is, grant yourself permission to do it, even for just a few minutes. If you're at work, take a "care-break" where you take care of you for a brief moment. These small moments accumulate and transform the texture of our days.
CREATE A DAILY 5 MINUTE SILENT RITUAL: Light a candle and pray, meditate or reflect. You don't have to believe in any particular deity to make this work. Just silently reflecting in front of a lit candle is extremely nurturing and healing. This may be the one time of day when you feel connected to your own soul, and perhaps even something larger. Don't skip this step -- it's very powerful.
CURTAIL YOUR INTAKE OF NEWS: Oversaturation with news right now is detrimental to emotional health. If you read the newspaper in the morning, let that be enough. You don't need to turn on the TV or radio too, especially before bed. Consider putting a complete moratorium on news at least once a week. Anything you missed will be there tomorrow. Drastically curtail any news you let your children watch.
TREAT EACH DAY LIKE A PRECIOUS GIFT: Be vigilant in looking for things and people to appreciate. What if today was the last day of your life? How would you want to live it? Ask yourself this question throughout the day. It will help you let go of the countless petty annoyances that tend to throw most of us off balance. Shift your gaze to appreciation. Who and what are you grateful for? Make a list each day and add to it.
TAKE A BREAK: Every morning, afternoon and night, take a 30-second break to look at the sky, breathe deeply and offer thanks. Even though the world has its problems, the sun still rises in the sky each morning, and we're awake and alive when we get out of bed. Let the sky be a touchstone to hope. Think of other people around the world as you look at the sky, and know that we all share this planet together. Among all of us, we have the ability to create solutions to the problems that now exist. Trust that this is so.
EXPRESS LOVE TANGIBLY: Hugs, words, notes, acts of kindness -- be indiscriminately generous with all of them. Surprise a friend with a hug. Hug and kiss your kids longer and with deeper feeling. If you like how the clerk treated you in the store, thank her. Leave your partner small notes expressing gratitude for kind acts. Doing all of this adds warmth and positive energy to our lives and the lives of people around us. It's also very comforting both to the giver and receiver of each loving act.
SAY THIS AFFIRMATION EVERY DAY: Say this affirmation every day and see where it leads you: "I am the key to peace." Most of us believe, erroneously, that peace will come from people or institutions much larger than we. Just the opposite is true. Peace starts with each individual and it will only come to this world from the people themselves. It is critical that we each create peace in the small and large moments of our lives. We must live it in our words and actions rather than giving in to fear, hatred, or resignation.
MAKE A DIFFERENCE: Reach out beyond your normal scope. This is your opportunity to live your greatest promise, highest self. Don't wait. Each time we make a difference in the lives of others, we create hope in ourselves. By reaching out to someone in need, be it your neighbor, a Guatemalan orphan, or people in a homeless shelter, we add a little more peace and hope to the world. Our accumulated gestures of care and compassion will ultimately transform our lives and the lives of others. We are each the source of that transformation. Knowing this gives me hope.
-Naomi Drew
You see, hope is actually something we create. It's not something that magically appears from an outside source. We each have within us the capacity to generate hope. It's critical that we be absolutely intentional about nurturing hope in our lives and the lives of our children.
Now more than ever, overcoming fear and holding onto hope are essential. The eight steps below will enable you do this. Try these steps yourself and teach them to your kids. Do some of these as a family. Know that it is within your control to become more hopeful. Don't let the news be your undoing. You can take charge.
BE KIND TO YOURSELF: Think about what you need most, and then do it. Is it a cup of tea, a brisk walk, some downtime, quiet music, a little rest, or reading inspirational literature? Whatever it is, grant yourself permission to do it, even for just a few minutes. If you're at work, take a "care-break" where you take care of you for a brief moment. These small moments accumulate and transform the texture of our days.
CREATE A DAILY 5 MINUTE SILENT RITUAL: Light a candle and pray, meditate or reflect. You don't have to believe in any particular deity to make this work. Just silently reflecting in front of a lit candle is extremely nurturing and healing. This may be the one time of day when you feel connected to your own soul, and perhaps even something larger. Don't skip this step -- it's very powerful.
CURTAIL YOUR INTAKE OF NEWS: Oversaturation with news right now is detrimental to emotional health. If you read the newspaper in the morning, let that be enough. You don't need to turn on the TV or radio too, especially before bed. Consider putting a complete moratorium on news at least once a week. Anything you missed will be there tomorrow. Drastically curtail any news you let your children watch.
TREAT EACH DAY LIKE A PRECIOUS GIFT: Be vigilant in looking for things and people to appreciate. What if today was the last day of your life? How would you want to live it? Ask yourself this question throughout the day. It will help you let go of the countless petty annoyances that tend to throw most of us off balance. Shift your gaze to appreciation. Who and what are you grateful for? Make a list each day and add to it.
TAKE A BREAK: Every morning, afternoon and night, take a 30-second break to look at the sky, breathe deeply and offer thanks. Even though the world has its problems, the sun still rises in the sky each morning, and we're awake and alive when we get out of bed. Let the sky be a touchstone to hope. Think of other people around the world as you look at the sky, and know that we all share this planet together. Among all of us, we have the ability to create solutions to the problems that now exist. Trust that this is so.
EXPRESS LOVE TANGIBLY: Hugs, words, notes, acts of kindness -- be indiscriminately generous with all of them. Surprise a friend with a hug. Hug and kiss your kids longer and with deeper feeling. If you like how the clerk treated you in the store, thank her. Leave your partner small notes expressing gratitude for kind acts. Doing all of this adds warmth and positive energy to our lives and the lives of people around us. It's also very comforting both to the giver and receiver of each loving act.
SAY THIS AFFIRMATION EVERY DAY: Say this affirmation every day and see where it leads you: "I am the key to peace." Most of us believe, erroneously, that peace will come from people or institutions much larger than we. Just the opposite is true. Peace starts with each individual and it will only come to this world from the people themselves. It is critical that we each create peace in the small and large moments of our lives. We must live it in our words and actions rather than giving in to fear, hatred, or resignation.
MAKE A DIFFERENCE: Reach out beyond your normal scope. This is your opportunity to live your greatest promise, highest self. Don't wait. Each time we make a difference in the lives of others, we create hope in ourselves. By reaching out to someone in need, be it your neighbor, a Guatemalan orphan, or people in a homeless shelter, we add a little more peace and hope to the world. Our accumulated gestures of care and compassion will ultimately transform our lives and the lives of others. We are each the source of that transformation. Knowing this gives me hope.
-Naomi Drew
Tuesday, May 4, 2010
BOOST YOUR METABOLISM WITH MINI MEALS
Spreading your calories throughout the day may help you stick to your diet and keep off the weight.
"This time I am going to stick to my diet," you tell yourself. You make every effort to follow a healthful eating plan, but in a moment of weakness, hunger strikes and you find yourself indulging in a feeding frenzy.
Is there any way to break this vicious cycle and lose weight for good? It might be time to consider not only looking at what you eat, but also when you eat.
Skip Meals Now, Overeat Later
If you are trying to lose weight, you probably know the importance of keeping an eye on the number of calories you're consuming. But you may not know that how many calories you eat at each sitting can make a difference in your weight-loss efforts, too.
There is evidence that people who skip breakfast and eat fewer, larger meals during the day tend to weigh more than people who eat a healthy breakfast and four or five smaller meals. This may be because they end up feeling hungrier, which makes it easy to give into temptation. "When you skip meals you will [eventually] overeat," says Pete McCall, MS, an exercise physiologist with the American Council on Exercise.
When you go for hours without eating, your blood sugar levels dip, which can leave you feeling hungry and shaky. A drop in blood sugar can also trigger people to lose their willpower and reach for a calorie-laden treat.
Smaller Meals, More Often
If you eat smaller, more frequent meals throughout the day, your appetite may be better controlled, helping you adhere to your weight-loss plan. By consistently fueling your body with calories — even limited calories — you avoid the feeling of starvation that derails so many diets.
"The idea is that if you have three meals and a couple of snacks throughout the day, you are regulating your blood sugar and maintaining your body chemistry," notes McCall.
When you are consuming fewer calories every day as part of a weight-loss plan, it's even more important to eat consistently throughout the day to reassure your body that you are not starving. According to Kimberly Lummus, MS, RD, when you eat too few calories, your body goes into starvation mode and actually holds onto calories, which can sabotage weight loss.
Managing Your Calorie Intake
Switching from two or three large meals to five or six "mini-meals" may help keep both your blood sugar and metabolism steady. McCall recommends restructuring the day's intake into smaller meals plus more substantial snacks. For someone who plans to eat about 2,000 calories per day, for example, he suggests eating three meals of 500 to 600 calories each and two 100- to 200-calorie snacks.
If eating larger meals is working for you and you're meeting your weight-loss goals, there is no reason to switch to smaller meals. Spreading your calories out may simply help you better control your appetite and perhaps increase your diet success, especially if you reach a weight-loss plateau.
Remember that the bottom line for weight loss remains the same: "Monitor your caloric consumption," advises McCall. "Do not over-consume."
By Krisha McCoy, MS
Medically reviewed by Niya Jones, MD, MPH
"This time I am going to stick to my diet," you tell yourself. You make every effort to follow a healthful eating plan, but in a moment of weakness, hunger strikes and you find yourself indulging in a feeding frenzy.
Is there any way to break this vicious cycle and lose weight for good? It might be time to consider not only looking at what you eat, but also when you eat.
Skip Meals Now, Overeat Later
If you are trying to lose weight, you probably know the importance of keeping an eye on the number of calories you're consuming. But you may not know that how many calories you eat at each sitting can make a difference in your weight-loss efforts, too.
There is evidence that people who skip breakfast and eat fewer, larger meals during the day tend to weigh more than people who eat a healthy breakfast and four or five smaller meals. This may be because they end up feeling hungrier, which makes it easy to give into temptation. "When you skip meals you will [eventually] overeat," says Pete McCall, MS, an exercise physiologist with the American Council on Exercise.
When you go for hours without eating, your blood sugar levels dip, which can leave you feeling hungry and shaky. A drop in blood sugar can also trigger people to lose their willpower and reach for a calorie-laden treat.
Smaller Meals, More Often
If you eat smaller, more frequent meals throughout the day, your appetite may be better controlled, helping you adhere to your weight-loss plan. By consistently fueling your body with calories — even limited calories — you avoid the feeling of starvation that derails so many diets.
"The idea is that if you have three meals and a couple of snacks throughout the day, you are regulating your blood sugar and maintaining your body chemistry," notes McCall.
When you are consuming fewer calories every day as part of a weight-loss plan, it's even more important to eat consistently throughout the day to reassure your body that you are not starving. According to Kimberly Lummus, MS, RD, when you eat too few calories, your body goes into starvation mode and actually holds onto calories, which can sabotage weight loss.
Managing Your Calorie Intake
Switching from two or three large meals to five or six "mini-meals" may help keep both your blood sugar and metabolism steady. McCall recommends restructuring the day's intake into smaller meals plus more substantial snacks. For someone who plans to eat about 2,000 calories per day, for example, he suggests eating three meals of 500 to 600 calories each and two 100- to 200-calorie snacks.
If eating larger meals is working for you and you're meeting your weight-loss goals, there is no reason to switch to smaller meals. Spreading your calories out may simply help you better control your appetite and perhaps increase your diet success, especially if you reach a weight-loss plateau.
Remember that the bottom line for weight loss remains the same: "Monitor your caloric consumption," advises McCall. "Do not over-consume."
By Krisha McCoy, MS
Medically reviewed by Niya Jones, MD, MPH
12 STEPS TO RECOVER FROM A RELAPSE
It's a dreadful place.
Relapse.
Maybe you had hoped you'd never go there. Or maybe you stay awake at night fearing you will. Maybe you’ve just realized you’re already there.
I prefer to use the term "setback" when I get sucked back into the Black Hole of depression--bam!--stuck inside a brain that covets relief, any form of relief, and will do just about anything to get it. I call it "setback" not "relapse" because such times are certainly not the end of recovery. From depression or any addiction, a relapse merely gives you a new starting place for healing.
Since I've been struggling with this recently in my own life, I've laid out a dozen strategies to get unstuck, or to recover from a relapse.
LISTEN TO THE RIGHT PEOPLE: If you're like me, you're convinced that you are lazy, ugly, stupid, weak, pathetic, and self-absorbed when you are depressed or have given into an addiction. Unconsciously you seek people, places, and things that will confirm those opinions. So, for example, when my self-esteem has plummeted to below-seawater status, I can't stop thinking about the relative who asked me, after I had just returned from the psych ward and was doing everything I possibly could to recover from depression: "Do you WANT to feel better?" The insinuation was that I was somehow willing myself to stay sick in order to get attention, maybe because fantasizing about death is so much fun. I can't get her and that question out of my mind when I'm pedaling backward. So, I draw a picture of her, complete with her question inside a comic-strip bubble. Then I draw me with my own bubble that says "HELL YES, DIMWIT!" Then I get out my self-esteem file and read a few of the affirmations of why I'm not lazy, ugly, stupid, weak, pathetic, and self-absorbed.
MAKE TIME TO CRY: I've listed the healing faculties of tears in my piece 7 Good Reasons to Cry Your Eyes Out. Your body essentially purges toxins when you weep. It's as if all your emotions are bubbling to the surface, and when you cry, you release them, which is why it is so cathartic. Lately I've been allowing myself 10 to 15 minutes in the morning to have a good cry, to say whatever I want without cognitive adjustments, to let it all out, and not to judge it.
DITCH THE SELF-HELP: Cognitive-behavioral adjustments can be extremely helpful for persons struggling with mild to moderate depression, or struggling with an addition that isn't destroying them. With severe depression or a crippling addiction, though, positive thinking can sometimes make matters worse. I was so relieved the other day when my psychiatrist told me to put the self-help books away. Because I do think they were contributing to my self-battery. Right now, when I start to think "I can't take it anymore," I try not to fret. I don't worry about how I can adjust those thoughts. I simply consider the thoughts as symptoms of my bipolar disorder, and say to myself, "It's okay. You won't feel that way when you're better. The thoughts are like a drop in insulin to a diabetic... a symptom of your illness, and a sign you need to be especially gentle with yourself."
DISTRACT YOURSELF: Instead of sitting down with some self-help books, you would be better off doing whatever you can to distract yourself. I remember this from my former therapist who told me, during the months of my severe breakdown, to do mindless things... like word puzzles and reading trashy novels. Recently, I've been going to Navy football games, which does take my mind off of my thoughts for a few hours on Saturdays. Not that I understand football... but there is a lot to watch besides the cheerleaders. Like my children trying to score all kinds of junk food.
LOOK FOR SIGNS OF HOPE: The little, unexpected signs of hope kept me alive during my mega-breakdown, and they are the gas for my sorry-performing engine during a fragile time like this. Yesterday a saw a rose bloom on our rose bush out front. In October! Since roses symbolize healing for me, I took it as a sign of hope... that I won't plummet too far... that there are things in this life that I'm meant to do.
PUT FAMILY AND FRIENDS ON NOTICE: The first five weeks of my recent depression setback, I tried to act like nothing was wrong. I didn't want to burden my husband with anything more than our everyday "stuff." By the eighth week, however, I knew I needed to fill him in, because it was becoming increasingly difficult to act as if all was peachy. A few nights ago, though, I finally burst into tears and expressed to him how difficult it was to have to work and take care of the kids when I'm combating such intrusive and destructive thoughts. He didn't say anything. He just rubbed my back. And I felt a whole lot better having opened up to him. Good, solid support is vital for any type of recovery, whether it be giving up cigarettes or booze or, for a manic depressive, trying like hell to temper your moods.
MAKE NECESSARY ADJUSTMENTS: Sometimes a relapse can signal that you need to make an adjustment in your life. Looking back, I know that mine was partly caused by my summer schedule. Eric and I were very short on cash last summer, so I wrote all of my summer blogs in five weeks. That way I didn't have to hire a babysitter for the other seven weeks. Moreover, I planned out the summer like a mathematician, blanking on one detail: I'm not built like other people. I am a fragile creature who has an illness called bipolar disorder. Because of that, I can't expect myself to work at a manic rate and not suffer some consequences. The adjustments? Eric and I recently sat down with the budget for 2010. I told him that I absolutely needed to put my health first, that we were going to have to come up with the income to hire a sitter next summer. "I'd gladly move into a small apartment, or take a second mortgage on the house," I said, "but I cannot repeat that mistake because I'm still recovering from the damage done in June and July." I'm also beginning to interview sitters for next summer right now, so that I am prepared come May of 2010.
SAY YES ANYWAY: In her book Solace: Finding Your Way Through Grief and Learning to Live Again, author Roberta Temes suggests a policy whereby you always say yes to an invitation out. That keeps you from isolating, which is so easy to do when you're grieving or stuck in a depression or off the wagon in a big way. I've been following this piece of advice. When a friend asks me to have coffee (and I really hope she doesn't!), I have to say yes. It's non-negotiable. Until I feel better and get back my brain.
BREAK YOUR DAY INTO MOMENTS: Most depressives and addicts would agree that "a day at a time" simply doesn't cut it. That's WAY too long. Especially first thing in the morning. I have to get to bedtime? Are you kidding me? So when rear-ended in the depression tunnel or fighting one of my many addictions, I break the day into about 850 moments. Each minute has a few moments. Right now it's 11:00. I only have to worry about what I'm doing now, until, say 11:02.
REMEMBER YOUR MANTRAS: Yep. Time to pull out those babies, and try to believe them as you're saying them. Here are some that I'm using now: "I'm okay." "It's okay." "I am enough." "I have enough." "I am loved." "I am good enough." "I will feel better." "This too shall pass." "Let it pass." "Hello???? Anyone there?????"
GET INVOLVED: A Beyond Blue reader commented a few weeks ago that what helps her more than anything when she is depressed is getting involved. I second this. I think that I've been able to buffer myself from a full breakdown this autumn by my efforts to stay involved: swimming with the masters program at the Naval Academy at least twice a week, participating in some of the parents' programs at the kids' school, and tutoring the midshipmen in writing once a week. Getting involved when you're depressed or disabled by addiction always feels counter-intuitive. Most of us want to isolate. But when you're with people, you don't ruminate as much. You can't. You're supposed to be paying attention.
ENJOY THE SMALL THINGS: This one sounds like one of those fruity affirmations you'd get with your palm reading. But if you can pull it off, you'll be well on your way out of a relapse. Here's an example: Yesterday, Katherine baked an apple pie in her cooking class. When I went to the school cafeteria to fetch her, the site of my kindergartener making her own apple pie was very sweet. So was the pie with vanilla ice-cream, which we enjoyed as an afterschool treat. I hung onto that moment for as long as I could. Just tasting the pie, and the fact that my daughter is healthy enough to bake one. It made me happy for like seven minutes. Progress, right?
-Therese Borchard
Relapse.
Maybe you had hoped you'd never go there. Or maybe you stay awake at night fearing you will. Maybe you’ve just realized you’re already there.
I prefer to use the term "setback" when I get sucked back into the Black Hole of depression--bam!--stuck inside a brain that covets relief, any form of relief, and will do just about anything to get it. I call it "setback" not "relapse" because such times are certainly not the end of recovery. From depression or any addiction, a relapse merely gives you a new starting place for healing.
Since I've been struggling with this recently in my own life, I've laid out a dozen strategies to get unstuck, or to recover from a relapse.
LISTEN TO THE RIGHT PEOPLE: If you're like me, you're convinced that you are lazy, ugly, stupid, weak, pathetic, and self-absorbed when you are depressed or have given into an addiction. Unconsciously you seek people, places, and things that will confirm those opinions. So, for example, when my self-esteem has plummeted to below-seawater status, I can't stop thinking about the relative who asked me, after I had just returned from the psych ward and was doing everything I possibly could to recover from depression: "Do you WANT to feel better?" The insinuation was that I was somehow willing myself to stay sick in order to get attention, maybe because fantasizing about death is so much fun. I can't get her and that question out of my mind when I'm pedaling backward. So, I draw a picture of her, complete with her question inside a comic-strip bubble. Then I draw me with my own bubble that says "HELL YES, DIMWIT!" Then I get out my self-esteem file and read a few of the affirmations of why I'm not lazy, ugly, stupid, weak, pathetic, and self-absorbed.
MAKE TIME TO CRY: I've listed the healing faculties of tears in my piece 7 Good Reasons to Cry Your Eyes Out. Your body essentially purges toxins when you weep. It's as if all your emotions are bubbling to the surface, and when you cry, you release them, which is why it is so cathartic. Lately I've been allowing myself 10 to 15 minutes in the morning to have a good cry, to say whatever I want without cognitive adjustments, to let it all out, and not to judge it.
DITCH THE SELF-HELP: Cognitive-behavioral adjustments can be extremely helpful for persons struggling with mild to moderate depression, or struggling with an addition that isn't destroying them. With severe depression or a crippling addiction, though, positive thinking can sometimes make matters worse. I was so relieved the other day when my psychiatrist told me to put the self-help books away. Because I do think they were contributing to my self-battery. Right now, when I start to think "I can't take it anymore," I try not to fret. I don't worry about how I can adjust those thoughts. I simply consider the thoughts as symptoms of my bipolar disorder, and say to myself, "It's okay. You won't feel that way when you're better. The thoughts are like a drop in insulin to a diabetic... a symptom of your illness, and a sign you need to be especially gentle with yourself."
DISTRACT YOURSELF: Instead of sitting down with some self-help books, you would be better off doing whatever you can to distract yourself. I remember this from my former therapist who told me, during the months of my severe breakdown, to do mindless things... like word puzzles and reading trashy novels. Recently, I've been going to Navy football games, which does take my mind off of my thoughts for a few hours on Saturdays. Not that I understand football... but there is a lot to watch besides the cheerleaders. Like my children trying to score all kinds of junk food.
LOOK FOR SIGNS OF HOPE: The little, unexpected signs of hope kept me alive during my mega-breakdown, and they are the gas for my sorry-performing engine during a fragile time like this. Yesterday a saw a rose bloom on our rose bush out front. In October! Since roses symbolize healing for me, I took it as a sign of hope... that I won't plummet too far... that there are things in this life that I'm meant to do.
PUT FAMILY AND FRIENDS ON NOTICE: The first five weeks of my recent depression setback, I tried to act like nothing was wrong. I didn't want to burden my husband with anything more than our everyday "stuff." By the eighth week, however, I knew I needed to fill him in, because it was becoming increasingly difficult to act as if all was peachy. A few nights ago, though, I finally burst into tears and expressed to him how difficult it was to have to work and take care of the kids when I'm combating such intrusive and destructive thoughts. He didn't say anything. He just rubbed my back. And I felt a whole lot better having opened up to him. Good, solid support is vital for any type of recovery, whether it be giving up cigarettes or booze or, for a manic depressive, trying like hell to temper your moods.
MAKE NECESSARY ADJUSTMENTS: Sometimes a relapse can signal that you need to make an adjustment in your life. Looking back, I know that mine was partly caused by my summer schedule. Eric and I were very short on cash last summer, so I wrote all of my summer blogs in five weeks. That way I didn't have to hire a babysitter for the other seven weeks. Moreover, I planned out the summer like a mathematician, blanking on one detail: I'm not built like other people. I am a fragile creature who has an illness called bipolar disorder. Because of that, I can't expect myself to work at a manic rate and not suffer some consequences. The adjustments? Eric and I recently sat down with the budget for 2010. I told him that I absolutely needed to put my health first, that we were going to have to come up with the income to hire a sitter next summer. "I'd gladly move into a small apartment, or take a second mortgage on the house," I said, "but I cannot repeat that mistake because I'm still recovering from the damage done in June and July." I'm also beginning to interview sitters for next summer right now, so that I am prepared come May of 2010.
SAY YES ANYWAY: In her book Solace: Finding Your Way Through Grief and Learning to Live Again, author Roberta Temes suggests a policy whereby you always say yes to an invitation out. That keeps you from isolating, which is so easy to do when you're grieving or stuck in a depression or off the wagon in a big way. I've been following this piece of advice. When a friend asks me to have coffee (and I really hope she doesn't!), I have to say yes. It's non-negotiable. Until I feel better and get back my brain.
BREAK YOUR DAY INTO MOMENTS: Most depressives and addicts would agree that "a day at a time" simply doesn't cut it. That's WAY too long. Especially first thing in the morning. I have to get to bedtime? Are you kidding me? So when rear-ended in the depression tunnel or fighting one of my many addictions, I break the day into about 850 moments. Each minute has a few moments. Right now it's 11:00. I only have to worry about what I'm doing now, until, say 11:02.
REMEMBER YOUR MANTRAS: Yep. Time to pull out those babies, and try to believe them as you're saying them. Here are some that I'm using now: "I'm okay." "It's okay." "I am enough." "I have enough." "I am loved." "I am good enough." "I will feel better." "This too shall pass." "Let it pass." "Hello???? Anyone there?????"
GET INVOLVED: A Beyond Blue reader commented a few weeks ago that what helps her more than anything when she is depressed is getting involved. I second this. I think that I've been able to buffer myself from a full breakdown this autumn by my efforts to stay involved: swimming with the masters program at the Naval Academy at least twice a week, participating in some of the parents' programs at the kids' school, and tutoring the midshipmen in writing once a week. Getting involved when you're depressed or disabled by addiction always feels counter-intuitive. Most of us want to isolate. But when you're with people, you don't ruminate as much. You can't. You're supposed to be paying attention.
ENJOY THE SMALL THINGS: This one sounds like one of those fruity affirmations you'd get with your palm reading. But if you can pull it off, you'll be well on your way out of a relapse. Here's an example: Yesterday, Katherine baked an apple pie in her cooking class. When I went to the school cafeteria to fetch her, the site of my kindergartener making her own apple pie was very sweet. So was the pie with vanilla ice-cream, which we enjoyed as an afterschool treat. I hung onto that moment for as long as I could. Just tasting the pie, and the fact that my daughter is healthy enough to bake one. It made me happy for like seven minutes. Progress, right?
-Therese Borchard
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