Take Dieting Off Your New Year's Resolutions

Before you make that habitual New Year's Resolution to go on a diet, chew on this food-for-thought first:

The average dieter in America goes on an average of 4 diets per year. 

Dieting is a good predictor of weight gain. Two-thirds of those who diet will regain more than they lose.

Chronic, repeated or 'yo-yo' dieting causes some serious, long-term damage. Here are a few of the risks you take when you decide to embark on yet another diet:

1.    Your body retains more fat when you go off the diet and resume eating.

2.    Each time you diet, the rate of weight loss slows.

3.    Your metabolism is negatively affected. 

4.    Your cravings & tendencies to binge increase = guilt.

5.    You may more sleep disturbance, bone loss and fatigue as a result of extensive dieting.

6.    You lose touch with your body's natural hunger and fullness signals.

7.    Dieting is the greatest risk factor for developing eating disorders.

8.    Your example most likely will negatively affect your family's relationship with food and body image.

If you aren't going to sustain the regimen happily for the rest of your life, don't start it at all.

I can't emphasize enough the power of your example to younger people within your influence. Young girls especially pick up on those subtle, destructive cues that teach: body size, shape and self-worth are inextricably linked. Just say no to that right now with your personal example of a healthy, non-diet lifestyle. Truly, if you cringe at the thought of an 8 or 10 year-old girl imitating your "diet", that should be a huge red flag. This advice does not just apply to parents. If you have nieces, nephews, neighbors, students, etc., please think about the message you send every time you go on another diet.

So, before starting another "miracle" diet, ask yourself if you're up to ending the year with more guilt, more girth and less health than you started. If that doesn't sound so appealing, you might want to consider a healthful, life-long, non-diet approach. Contact a registered dietitian and break the addictive cycle of dieting permanently.

Relaxation, Brain Hijacking and Traveling Without Leaving Home

There is so much of the stressful, hectic and hurried in our lives this time of year.  As Christmas approaches, I am repeatedly asked the question, "Where are you going for the holidays?" or it's less exotic cousin, "Do you have any fun plans this year?"  And while I personally revel in our legion traditions without the least desire to do anything else, I do occasionally find that a deflated sigh escapes me in the 2 beats before I answer.  Why is this? I would hate to go somewhere exotic this time of year - never do I feel more joyfully tied to or rooted in my home and family.  I think that perhaps that it is more the siren song of enforced relaxation that gives voice to my rare, yet unbidden and unruly exhalations.
"Slow down for heaven's sake!"  "Drink it in!"  "It will be over before you know it" tend to be the subconscious drumbeat to my psyche's holiday soundtrack, as if repeating it over will make it so.  Much to my dismay, I find instead that slowing down becomes another item on the to-do list and "over before you know it" bumps the speed of life up a notch.  (I was really tempted to use a record-player reference there, but thought it was too 1970s.) 😏

My solution?  Hijacking my brain.  Sorry for the violent sound to that idea, but I truly have to interrupt my routine, mental track in order to find the delicious, elusive and rare delicacy of the season - relaxation.  I stumbled across this yesterday as I put a Christmas CD in that a friend had given me.  The musician has so expertly arranged and executed the music so as to cause me to lose all track of time.  I was carried away on all the wonderful emotions of the season to such a degree, that I passed over 30 minutes without engaging in a parallel activity.  Multi-tasking abandonment felt amazing.  The relaxation of an exotic beach was achieved in 30 minutes instead of three days and with no monetary investment compared to mucha-moola!

Does this mean we all need to stop what we're doing and find the nearest audio device awaiting our melodic discovery?  Not necessarily.  Relaxation may be dressed as your favorite book, an untried recipe, or a soothing soak in a fragrant bath.

The point is this: shake it up.  We work hard at varying our exercise, work and even nutrition routines, why not our relaxation routine?  You muscles, blood pressure, cortisol levels and overall health will thank you. Not to mention saving the sanity of those beloved - albeit beleaguering - people we share this adventure of life with, our family!

Healthy Holidays Doesn't Have to be an Oxymoron

Neighbor Gifts That Don’t Feed the Sweet Tooth

Besides the usual inundation of sweet treats this time of year, there are loads of other reasons to stop feeding your neighbor’s sweet tooth.  With almost 10% of the population suffering from diabetes, and 25% of seniors being diabetic, that is another reason to lay off the sweet gifts.  Also, there are more and more people trying to reduce the amount of added sugar in their diets, and the last thing they need or want is to be sabotaged by your succulent fudge, cookies, etc.   Does this mean you should never surprise someone with a dessert on their doorstep or give a box of chocolates every again?  Certainly not!  But, you can give a tasty gift to your neighbors without spiking their blood sugar. Here are some delicious ideas: 

• Spice rubs or mixes. 
  
  Whether you purchase them premixed, or come up with your own inexpensive concoctions, the varieties are endless.  Here are a few links to my favorite homemade rubs: tennessee rubdown   creole seasoning blend  italian seasoning blend
• Produce package: Citrus Snowman or Fruit basket. 
  
  One of my favorite gifts in December was a pineapple with a cute bow and a note.  It was such a refreshing interruption of the endless cookie-train.
• Kitchen tool or gadget. 
  
  
  
  Who wouldn’t love a smooth, rust-free muffin pan, or a whisk that still has all it’s tines? 
• Infused vinegars or oils with a few fun recipes to use them in. 
  
  You can buy them in gourmet food and kitchen stores or online or you can make these yourself. infused vinegar recipes
• Nuts. 
  
  For those looking for a ready-to-go snack item, nuts are a great savory, crunchy option that is loaded with antioxidants, heart healthy fats, fiber and protein

Think outside the sugar cube this year and let your gifts reflect not only your generosity but your sincere wishes for a healthy new year.  

This? or That?

There are so many food choices out there, that when it comes making healthy food choices, it goes way past daunting to downright discouraging.  It may be simple for me to say, instead of eating out or eating pre-packaged, processed foods, eat home-cooked meals full of fruits and veggies.  But it’s not always realistic to assume you can always pack the ideal lunch for school or work, or prepare a completely homemade, balanced breakfast or dinner every time.  So, here are some guidelines for knowing to eat this not that when it comes to some common foods most everyone has had in their kitchen at one time or another.

Cereal Choices: 

Raisin Bran - Go as simple as possible to avoid excess added sugars.  It's a great fiber choice and don't let the sugar from the raisins scare you off. It's added sugars we want to avoid.

Chex - Wheat will provide whole grains and more fiber than corn or rice.

Convenience Choices:

Soup - Sodium can vary a lot in canned soups, so choose the lowest sodium option

Frozen pizza - Check total calories as well as sodium content

Chocolate - Choose dark over milk for higher fiber and antioxidants as well as less sugar

Eating out is another opportunity to feel overwhelmed with food choices.  My first tip is to research your favorites sit-down and fast food restaurants.   

Arby’s

Eat this:

Grand turkey club 480 calories 24 g fat 1610 mg. sodium

Not that:

Roast turkey ranch and bacon 800 calories 34 g fat 2420 mg. sodium

Eat this:

Roast beef classic 360 calories 14 g fat 970m mg. sodium

Not that:

Beef ‘n Cheddar Classic 450 calories 20 g fat 1280 mg. sodium

Eat this:

Potato cakes (2 piece) 250 calories 14 g fat 430 mg. sodium

Not that:

Onion rings 420 cal. 21 g fat 1740 mg. sodium

McDonalds

Eat this:

Egg white delight McMuffin 250 calories 8 g fat 720 mg. sodium

Not that:

Big breakfast 750 calories 49 g fat 1490 mg sodium

Eat this:

Double cheeseburger 430 calories 22 g fat 1050 mg. sodium

Not That:

Double quarter pounder with cheese 780 calories, 45 g fat 1310 mg sodium

Eat this:

Hamburger 250 calories 8 g fat 490 mg sodium

Not that:

Chicken McNuggets 6 piece 270 calories 16 g fat 510 mg sodium

Chick fil A

Eat this:

Grilled market salad 320 cal. 14 g fat 600 mg sodium

Not that:

Cobb salad 500 cal 27 g fat 1360 mg sodium

Eat this:

8 count nuggets 270 cal. 13 fat 1060 mg sodium (honey mustard sauce 45 cal. 150 mg sodium)

Not that:

Chicken sandwich 440 cal. 18 g fat 1390 mg sodium

Convenience foods and fast food will most likely play a role (hopefully cameo-sized role) in our eating patterns, and choosing wisely will keep everything on track and in balance nutritionally.