10 Weeks to 10lbs Lighter Week 7 - No Liquid Calories

Here are the goals to healthy living and slow weight loss we’ve set thus far:

• Write down everything you eat and drink and give it to a friend each week.
• Drink 60oz water daily.
• Eat half-sized meals every 2-3 hours.
• Do 4 aerobic workouts this week (30+ minutes based on your abilities)
• Stop eating or drinking (anything caloric) at least 2 hours before going to bed.
• Plan your meals and snacks ahead of time.
• Eat plenty of high fiber foods such as whole wheat cereal, vegetables, fruits, lentils and beans.
  

Americans consume a tremendous number of calories in the form of liquids. Juice, fancy coffee drinks, smoothies, soda pop, wine & beer contribute to our waistlines. Furthermore, we gain little benefit in terms of vitamins, minerals or fiber from drinking them. For weight loss, try eliminating liquid calories from your diet this week.

Watch out for these waist-expander beverages:

8oz fruit juice – 110 calories
20oz soda pop – 255 calories
Starbucks grande vanilla bean frappuccino – 470 calories
Coffee cream(er) – 30-50 calories each tablespoon
12oz beer – 167 calories
8oz wine – 170 calories
7oz martini - 504 calories

As with most nutrition topics, there is an exception to this rule. Milk and/or soymilk provide essential calcium and vitamin D that we do not get in other foods. Most people should consume 2-3 cups (soy)milk/day to meet their calcium requirements.

Have a great week. Happy losing!

10 Weeks to 10lbs Lighter Week 5 - Plan for Success

Over the past 4 weeks we have set the following goals for a successful nutrition strategy. Please continue working on all of this:

• Write down everything you eat and drink and give it to a friend each week.
• Drink 60oz water daily.
• Eat half-sized meals every 2-3 hours.
• Do 4 aerobic workouts this week (25+ minutes based on your abilities).
• Stop eating or drinking (anything caloric) at least 2 hours before going to bed.
  

This week’s goal is about pre-planning your snacks and meals. Many times we overeat because we find ourselves hungry and without food. Suddenly we are standing in front of the vending machine or the car is turning itself into McDonald’s drive thru. Either story ends badly.

This week is about planning your food from grocery store to mouth.


Grocery Plan
Make a grocery list based on your goals. For example, if you want to lose weight or prevent cancer, plan to buy enough produce to eat 2-4 cups vegetables and 1-2 pieces of fruit daily. Stock up on healthy foods such as lean cuts of meat, (soy)milk, cereals, whole-grain bread, sandwich fixings, broth-based soups, & perhaps a few low-fat frozen dinners for emergencies.

Avoid products with 10+ grams of sugar or 3+ grams saturated fat.


Cooking or Dining Out
Whether you plan on cooking or going to a restaurant, spend 5 minutes at the beginning of your day planning your food. What am I going to have for snacks, lunch and dinner? If you are going to eat out, decide where you’ll go and think about what you will order. You will be surprised how much this helps you succeed.


Daily Plan
If you leave home each day, bring food. Making your own sandwich and opening your own soup will save you money and calories. Simply packing vegetables and fruit in your bag nearly guarantees you will eat more of them.

10 Weeks to 10lbs Lighter Week 4 - Stop eating 120 minutes before your head hits the pillow

Keep up the great work! Here are the goals we continue to work on:

• Write down everything you eat and drink and give it to a friend each week.
• Drink 60oz water daily.
• Eat half-sized meals every 2-3 hours
• Do 4 aerobic workouts this week (20+ minutes based on your abilities)

The traditional American dinner of meat, potatoes and carrots does not set us up for successful weight loss. However, far worse is the fact that we are working later, eating later and then going to bed on a full stomach.

Sleeping on a full stomach can lead to gastric reflux, insomnia and weight gain. We need to shift the calories from the end of the day to the beginning. Eat a larger breakfast and lunch, then scale back your food at dinner. Stop eating completely 2-3 hours before going to bed.

I wrote a couple weeks ago that you should never be hungry because you are eating every 2-3 hours. The only exception to this rule is hunger at bedtime. If you go to bed a little hungry you will burn fat while you sleep. Imagine that! Wake up thinner than when you went to bed. If you have a hard time falling asleep while you are hungry eat something very small (i.e., total 50kcal) like 3-4 nuts, a few pieces of vegetables, a couple rolls of lunch meat or half a hard-boiled egg. Drink a glass of water and you should be able to sooth your stomach into a restful evening.

Try this nighttime losing strategy and watch some weight fall off this week.

New Years Resolution 101 - Form a Healthy Habit NOW

In my ten years of nutrition counseling, I have discovered people with the best diets follow routines. Quite simply, they follow a structured plan 80% of the time. There is a simple secret behind having a lean body, healthy glowing skin, and great energy. Make a healthy habit and do it almost every day.

People can have the best intentions to completely overhaul their nutrition plan and start doing everything right. Usually this commitment is followed by the phrase “I’ll start tomorrow.” It rarely works. Pick one new health habit and run with it. It takes 20-30 days to form new habits. Pick ONE (and only one!) of the goals below and make it your new health habit.

• Eat breakfast right after you wake up each morning. This will boost your metabolism.
• Pack 2 pieces of fruit in your lunch each day. This will help fight cancer.
• Eat a salad for dinner; add fish/chicken/veggie burger for protein and vary the veggies. This will make you lean.
• Eat some legumes everyday – Indian dal, black bean burrito, chili, minestrone, lentil soup, hummus, or veggie burger. This will lower your cholesterol.
• Go to bed early each night to allow you 7-8 hours sleep. Being less tired helps with weight loss.
• Exercise everyday for 40+ minutes. This will help you live longer.
  
  Pass this message along to a friend. Make a resolution to be healthier this year. Sharing your goal makes it more real. Send the message now and start TODAY!
  
  
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