More than 75 percent of people who make resolutions abandon them within months. But the problem isn’t a lack of willpower—it’s how you frame your goals. We asked experts to tweak common vows so you can finally reach your dream weight.
OUT WITH THE OLD I’m going to lose 10 pounds this month. “To drop a lot of weight in a short period of time, you have to drastically slash your calories intake,” says Elisa Zied, R.D., the author of Nutrition at Your Fingertips, And even if you shed those extra pounds, chances are you’ll eventually gain them back. “Most of the time, the weight you quickly shed reflects a loss of water and lean muscle mass,” she says.
IN WITH THE NEW I’ll trim 100 to 200 calories from each meal. “The easiest way to lose weight is by taking small, manageable steps,” says Zied. You might, for example, shave off a few hundred calories by measuring your morning cereal, swapping full-fat dressing for light, and leaving behind a few bites of your dinner.
OUT WITH THE OLD I’m kissing carbs good-bye. That whole-wheat pasta dish can fill you up and help you slim down. According to a recent study published in the Journal of the American Dietetic Association, people who followed a low-carbs diet were more likely to be overweight than those who ate carbs regularly.
IN WITH THE NEW I’m going to add more whole grains to my diet. Whole grains are packed with antioxidants and fiber, but the majority of Americans get only one serving daily. Swap popcorn or whole-wheat crackers for potato chips and oatmeal or granola for your cornflakes.
OUT WITH THE OLD I’ll never eat _____ (insert favorite treat) again! “Banishing a food you love will only make you feel deprived and want it more,” says Elizabeth Ward, R.D., the author of Expect the Best. “So you’ll be more likely to binge.”
IN WITH THE NEW I won’t bring home _____ (insert favorite treat). Allow yourself to savor your indulgence a few times a week. “Just don’t keep it in your kitchen if you’ve polished off an entire container before,” says Ward. That way, you’ll have to make a trip to the store to satisfy your craving.
Wednesday, November 24, 2010
Tuesday, November 23, 2010
Brrrrrrrrrrrrrrrrrrrrr!
It's 16 degrees right now, which for Seattle is really COLD!
I was out the door this morning at 5:30am headed for the gym (it was 20 degrees). I got to the end of our street, turned around and came home. Even though I grew up in Alaska and know how to drive in snow and ice, I don't have studded snow tires or 4-wheel drive. I decided only a fool would risk their life just to go work out.
I worked from home today because the roads were horrible so I went to the gym on my lunch. Not my best workout because I was rushed, but at least I went in spite of the roads. I increased all my weights by an extra five pounds. Even my concentrated bicep curls, I used a 25-pound dumbbell on the last set of 8. It wasn't as painful as I expected but I'm a little sore. I'm trying to amp up my strength training a little. I've been doing the same size of weights for too long, it's time to bump them up a little.
Not much else going on except that. I'm completely stressed out over a work project that is suppose to be code complete by tomorrow. It's not done. Almost, but not quite. Theoretically I still have the four-day holiday but it makes me sick to think about working over the holiday.
This afternoon when I was dealing with a particularly complicated problem I could actually feel my blood pressure going up. I have a blood pressure cuff and it was at 154/72. Yikes! Normally I'm 120/60, so this isn't good.
My eating isn't perfect, I tend to eat too much when I get stressed. I know, crazy isn't it? I haven't gone totally nuts on the food, just a couple slices of my favorite bread (remember, there were two loaves), and maybe too many grapes, and a handful of marshmallows. I don't even like marshmallows and they're only in the house because of Thanksgiving.
This is a weird post. Scattered. Boring. Sort of like how I'm feeling tonight.
I was out the door this morning at 5:30am headed for the gym (it was 20 degrees). I got to the end of our street, turned around and came home. Even though I grew up in Alaska and know how to drive in snow and ice, I don't have studded snow tires or 4-wheel drive. I decided only a fool would risk their life just to go work out.
I worked from home today because the roads were horrible so I went to the gym on my lunch. Not my best workout because I was rushed, but at least I went in spite of the roads. I increased all my weights by an extra five pounds. Even my concentrated bicep curls, I used a 25-pound dumbbell on the last set of 8. It wasn't as painful as I expected but I'm a little sore. I'm trying to amp up my strength training a little. I've been doing the same size of weights for too long, it's time to bump them up a little.
Not much else going on except that. I'm completely stressed out over a work project that is suppose to be code complete by tomorrow. It's not done. Almost, but not quite. Theoretically I still have the four-day holiday but it makes me sick to think about working over the holiday.
This afternoon when I was dealing with a particularly complicated problem I could actually feel my blood pressure going up. I have a blood pressure cuff and it was at 154/72. Yikes! Normally I'm 120/60, so this isn't good.
My eating isn't perfect, I tend to eat too much when I get stressed. I know, crazy isn't it? I haven't gone totally nuts on the food, just a couple slices of my favorite bread (remember, there were two loaves), and maybe too many grapes, and a handful of marshmallows. I don't even like marshmallows and they're only in the house because of Thanksgiving.
This is a weird post. Scattered. Boring. Sort of like how I'm feeling tonight.
2010 Limited Edition Classic Poultry Blend Seasoning - ON Sale Now!
LivingAfterWLS General Store
The low-sodium herb blend is shown here in the decorative tin. The 2-ounce container (1/2 cup volume) is plenty to flavor your favorite autumn roast poultry, pork and vegetables throughout the cold winter months and will stay fresh and flavorful stored in the functional reusable tin. Tin measures 4-1/4"x 2-3/4" x 1-1/4" deep. Spice blend is delivered in
The low-sodium herb blend is shown here in the decorative tin. The 2-ounce container (1/2 cup volume) is plenty to flavor your favorite autumn roast poultry, pork and vegetables throughout the cold winter months and will stay fresh and flavorful stored in the functional reusable tin. Tin measures 4-1/4"x 2-3/4" x 1-1/4" deep. Spice blend is delivered in
Holiday Pies: What Every Weight Loss Surgery Patient Should Know
By Kaye Bailey
We all know we shouldn't reach for the holiday pie after Weight Loss Surgery (WLS) - it's against the rules and the potential to make us sick is very high. If that's not enough to motivate restraint how about considering the nutrient analysis of some favorite American pies. Take a look and see if it is really worth it to taste that full-fat, full-sugar dessert:
(Based on a 1/8
We all know we shouldn't reach for the holiday pie after Weight Loss Surgery (WLS) - it's against the rules and the potential to make us sick is very high. If that's not enough to motivate restraint how about considering the nutrient analysis of some favorite American pies. Take a look and see if it is really worth it to taste that full-fat, full-sugar dessert:
(Based on a 1/8
Emergency Preparedness For WLS Patients
It looks like many of us in North America are about to face some pretty intense winter weather. In fact, there are numerous winter storm and blizzard warnings posted from the Pacific Northwest clear across the nation to New England. Now is a good time to make sure we are WLS-ready in the event we find ourselves without transportation, heat, and/or power. I'm checking my emergency rations this
8 Quick Tricks To End Emotional Eating For Good
- Rate how ravenous you areGetting into the habit of recognizing the difference between physical and emotional hunger can alert you to when you’re eating for the wrong reasons and help you resist those urges. “Just being aware that your craving has nothing to do with your appetite will help keep you from bingeing,” says Linda W. Craighead, Ph.D., the author of The Appetite Awareness Workbooks.
Do it She recommends making a mental note of how hungry you are on a scale of one to seven every time you eat, with one being stuffed and seven being starving. “Try to decide whether you’re really hungry, you’re craving a specific type of food, or you just
want to eat,” she says. “After a few weeks, this type of thinking will happen naturally any time you go to take a bite. When you’re on the verge of eating for emotional reasons, a warning bell will go off in your head, helping you hit the brakes.” - Tweak your treats“The trick to learning to step out of your comfort [food] zone is to gradually replace the high-calories dishes you fall back on with healthier versions,” says Brian Wansink, Ph.D., the author of the book Mindless Eating.
Do it Instead if handling a defeat with cheesecake, have a bowl of berries topped with lowfat ricotta and a drizzle of chocolate sauce. Keep doing that and soon you’ll associate the not-so-bad food with feelings of happiness. Another trick is to keep your levels of feel-good brain chemicals up. Be sure every meal contains a mix of high-quality carbs (like beans, whole grains, and fruit) as well as healthy fats (such as nuts, eggs, olive oil, and fish). This will help stabilize your mood and dampen those cravings. - Use the buddy systemOne of the reasons people emotionally eat is because they don’t feel supported. “Sometimes your friends are busy. Food, on the other hand, is always available, and you can always count on it tasting good,” says Ann Kearney-Cooke, Ph.D., the director of the Cincinnati Psychotherapy Institute.
Do it “Focus on improving your relationships and you won’t need food to lift your spirits,” she says. Try boosting the number of live interactions you have. “With the Internet, texting, and e-mail, you can spend a whole day without actually talking to anyone. Go to lunch once a week with your mom or call a friend instead of sending her an e-mail.” - Give yourself timeHow’s this for a solution: You can eat every single thing you want. The only catch is that you have to let at least 30 minutes pass before you can have it. “When you wait to eat, you put a buffer between you and the food,” says Spangle. “In that time, the temptation often goes away, saving you from a spontaneous binge you’ll regret later.”
Do it If you don’t think you can force yourself to hit the pause button on your own, make it harder to get to the comfort food. Avoid stocking candy at your desk and don’t keep loose change of dollar bills in your purse that can be sued for the vending machine. At home, keep chocolate in the freezer so it has to thaw before you can eat it, or store junk food down in the basement. These strategies won’t work every time, but having a few barriers in place will help cut down on how often you overindulge. - Reprogram yourselfYou’re used to eating when you’re upset, but you can rewrite your brain to feel comforted by other behaviors,” says Susan Albers, the author of 50 Ways to Soothe Yourself Without Food.
Do it Avoid waiting until you’re in the middle of a food craving to try out a new tactic; that would be like learning how to swim in the middle of rough waters,” says Albers. She suggests making a list of all the healthy things that pick you up after a tough day, like walking your dogs, taking a bath, doing yoga, or watching your favorite chick flick. Get in the habit of doing these things on good days so that when anxiety strikes, you automatically turn to them instead of the cookie dough that’s in your freezer. - Consider the consequencesChances are, when you eat too much or polish off something you think you shouldn’t have, you try to immediately put the binge out of your mind and forget about it. Turns out, this isn’t the best strategy. “You have to give yourself a good reason not to emotionally eat or you’ll keep doing it,” says Craighead.
Do it She recommends practicing negative reinforcement. “So when you have just downed a huge muffin because you’re stressed about the workday ahead of you, take a few minutes and focus on how uncomfortable you feel and how you wish you had chosen something else of hadn’t finished off the whole thing,” she says. “Really dwell on how your body is reacting. Do this a few times and soon, when you’re walking to work, pass by a coffee shop, and start craving a muffin, you’ll remember the aftermath and won’t want it as badly.” - Keep things in perspectiveIn the moment you’re considering scarfing that supersize candy bar, think about whether it’s worth felling bad about later on. “You want to eat the food, but you also want to feel good about yourself,” says Craighead. “You can’t have it all, and most splurges end up not tasting as good as you want them to.”
Do it You may need a visual reminder of why you’re holding back. “Have a jar with a picture on the outside of something you want, like a sexy pair of designer jeans,” says Albers. “When you’re craving a treat, decide whether you want to put the $4 for a Frappuccino in the jar instead. It’s incredibly motivating to know you’re working toward a more lasting reward.” - Don’t be so hard on yourselfIf you do devour a second slice of cake, beating yourself up over it is a surefire way to keep bingeing. “Thinking you’re weak makes you feel worse, which can send you searching for more food,” says Judith S. Beck, Ph.D., the author of The Complete Beck Diet for Life.
Do it Keep it in perspective: A single slipup won’t cause you to put on 10 pounds. And don’t let one lapse be an excuse to eat poorly all day. “If you went through a red light and got a ticket, you wouldn’t go through red lights for the rest of the day,” says Beck. “The more you prove you can quick get back on track, the easier it gets.”
Monday, November 22, 2010
It's been 14 years! Our special tradition.
Just thought I would share something personal today. Fourteen years ago, on November 22, 1996, my hubby and I got married and began our journey together. Along the way we have had four beautiful children we adore.
We believe in eternal families and since our family began the day we got married, we like to celebrate our special day with our kids. Every year they get excited for our anniversary, it's like a birthday for them since we always do something special together.
A tradition for the past few years has been going out to a fun restaurant where they cook dinner in front of us. Flying utensils and shrimp tails always get the kids giggling. My favorite part is when flames shoot out of a volcano of onion rings. I love to watch as they are motionless in their chairs, wide eyed with their mouths hung open. Afterwards, we always end the evening with ice cream at Baskin Robbins or Cold Stone.
Unfortunately this year, we all have the sniffles. We are doing something different while keeping with the spirit of doing something fun and special. For lunch, we all ordered our favorite dishes and doing take out from the best Thai place in existence. Following we are going to cuddle up and watch the movie, A Christmas Carol, that came out last year. (We haven't seen it yet)
The children are going to be surprised when we make homemade Oreo cookies. We saw this recipe awhile back and I wanted to wait for a special day to make them because will power only goes so far when you see these. For dinner we are having various appetizers, per the kid's request.
This has become a fun tradition for our family that will carry on for years. I'm interested in seeing how this tradition will play out as they grow older. Until then, I look forward each year to share it with them.
(This isn't a good photo, I took it with my iPhone from the original. We need to scan the original and make it digital. It's on my "to do" list.)
We believe in eternal families and since our family began the day we got married, we like to celebrate our special day with our kids. Every year they get excited for our anniversary, it's like a birthday for them since we always do something special together.
A tradition for the past few years has been going out to a fun restaurant where they cook dinner in front of us. Flying utensils and shrimp tails always get the kids giggling. My favorite part is when flames shoot out of a volcano of onion rings. I love to watch as they are motionless in their chairs, wide eyed with their mouths hung open. Afterwards, we always end the evening with ice cream at Baskin Robbins or Cold Stone.
Unfortunately this year, we all have the sniffles. We are doing something different while keeping with the spirit of doing something fun and special. For lunch, we all ordered our favorite dishes and doing take out from the best Thai place in existence. Following we are going to cuddle up and watch the movie, A Christmas Carol, that came out last year. (We haven't seen it yet)
The children are going to be surprised when we make homemade Oreo cookies. We saw this recipe awhile back and I wanted to wait for a special day to make them because will power only goes so far when you see these. For dinner we are having various appetizers, per the kid's request.
This has become a fun tradition for our family that will carry on for years. I'm interested in seeing how this tradition will play out as they grow older. Until then, I look forward each year to share it with them.
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