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Tag Archives: food diary

If you bite it, you must write it…

Posted on July 11, 2016 by

Weight Loss Mobile appYour food diary is a vital tool on your journey to lose weight.  Technological advances have made journaling so much easier and convenient.  Have you downloaded our free mobile app?  It tracks your food & fitness as well as water & weight loss progress!  Don’t have a smart phone? Good old fashioned pen and paper work just fine too. Some people claim that journaling is time-consuming and cumbersome.  The facts are that people who keep daily food diaries are much more successful with weight loss than those who don’t document.

Keeping a generic diary to record feelings and events can help with expressing emotions, aid in self-growth, and appreciating success and mistakes. Use a food/drink journal to increase awareness of your emotions in addition to what you’re putting in your mouth.  Here’s our top 5 reasons to keep a food diary:

  1. Helps to identify areas where changes need to be made
  2. Makes you cognizant of stressful, mindless eating
  3. Helps to pinpoint patterns of over-eating
  4. Provides an understanding of the source of calories
  5. Reveals where the surplus or deficit (protein or carbs) is

Dr. Clark and the counselors at the Center for Weight Loss Success especially want our patients to document protein, carbohydrates, and calories. We’re better able to provide support and assistance if we know exactly what you’re ingesting.

Don’t let the amount of calories you consume and where they’re coming from be a big mystery. Knowledge is power, and hiding from the truth isn’t going to bring you any closer to your ideal weight.  A recent study revealed people who kept a food journal six days a week lost almost twice as much as those who only recorded one day or less. This information is very impactful and advantageous. If you’re walking through the kitchen and feel like reaching for a cookie, you might think again if you have to record it!

Be accurate and honest when recording in your food diary.  If it goes in your mouth, it must be recorded.  All the “extras” add up.  For example, we recently had a medical client who was faithfully recording everything he ate daily, or so we thought.  It turned out, he had neglected to write down the dried cranberries he was sprinkling on his salad every day.  Those additional 25 grams of carbs and 20 grams of sugar made a big difference with his weight loss. Once discovered, the scale started moving again!

Tracking your intake may seem a bit time-consuming but pays big dividends and becomes easier with each passing day.  Take charge of your health!

Download the CFWLS free mobile app for iPhone at the App Store or for Androids at the Marketplace.

Lime & Coconut Bars

Posted on July 31, 2015 by

lime and coconut barsIngredients
¾ cup coconut flour
¼ cup almond flour
1 and ¼ cup Splenda sugar substitute
¼ tsp sea salt
¼ cup coconut oil, room temperature
4 eggs
½ cup lime juice
2 Tbls lime zest
¼ cup unsweetened coconut flakes

Directions
1. Preheat oven to 350 degrees.
2. Spray 8×8 or 7×9 baking dish lightly with cooking spray.
3. Line with parchment paper, leaving ends to hang over the edge on 2 sides.
4. Whisk coconut and almond flours together. Add salt and ¼ sugar substitute and stir to blend.
5. Cut in coconut oil until well blended. Press into bottom of baking dish. Press down with back of spoon to smooth.
6. Bake for 10 minutes.
7. Beat together eggs, lime juice, 1 Tbls lime zest and remaining 1 cup sugar substitute.
8. Pour gently over crust and sprinkle top with coconut flakes.
9. Sprinkle with remaining lime zest and bake for 12-15 minutes or until center is set.
10. Allow to cool for 10 minutes. Run spatula around edge of dish and lift parchment gently to remove bars from baking dish and place onto cutting board.
11. Slice into bars and enjoy!
12. Keep refrigerated.

Makes 16 servings.

Nutrition Facts:
Calories 100
Total Fat 7.2g
Total Carbohydrates 5.7g
Dietary Fiber 2.5g
Protein 3.5g

Print recipe: Lime and coconut bars

Are You Getting Enough Water and Rest?

Posted on March 23, 2015 by

waterWhat do you normally reach for when you feel sluggish or lethargic?  No – Girl Scout cookies is not the best answer.  Now, if you had said a tall glass of water or even a pillow, you would be on the right track!  Hydration and Rest are vital for your health and well-being.  They are two of the key ingredients to feeling and performing your best.

Staying hydrated will keep you energized and may help you shed weight–even mild dehydration can slow metabolism. Every single cell in your body needs water. Water transports nutrients and oxygen to your body cells and removes waste products. We recommend that you avoid drinking too many artifically sweetened beverages. Even though they are low in calories, they may interfere with your brain’s signals, prompting you to eat more. If you don’t like the taste of plain water, try adding sliced citrus fruits or cucumber for some flavor.

Drinking enough fluids is one of the simplest ways to keep energized and stay focused. A study of healthy individuals found that 92% felt fatigued after limiting fluids and water-rich foods for 15 hours; they also had lapses in memory and reported difficulty concentrating. When it comes to maintaining your energy, select meals and snacks that are rich in water, such as fresh produce or protein drinks.

The average person loses about 10 cups of water through daily activities.  Your actual needs will vary based on climate, diet and activity.  Have you replenished your system today?

Sleep, or more likely the lack of it, is sometimes responsible for our lack of energy.  Your body counts on being able to restore balance to your hunger hormones and other systems as you sleep each night.  When this doesn’t happen, your ghrelin and leptin stores may not be providing the proper signals to your brain, causing you to overeat.

You have probably noticed that it’s harder to make good choices when you’re tired. You may talk yourself out of going to exercise class or taking a walk when you get home from work.  Dinner may sound like too much of a chore and you find yourself at your old drive-through favorite.

Establish a regular sleep schedule. This will strengthen your body’s circadian rhythm and help you get the rest that you need each night.

Don’t let your defenses get down.  Arm yourself with plenty of water and a good night’s sleep.  You’ll be ready to take on the day!

Doc Weight Loss – Weight Loss Tips to Use Right Now

Posted on February 25, 2015 by

Your Weight Loss Mobile App – Have you downloaded it yet?

Posted on January 30, 2015 by

We’ve made a few changes within our Weight Loss Mobile App.  If you have it on your mobile device then you’ve no doubt already noticed!  Are you using all of the features that it offers?  We have a short tutorial video that explains how to make the most of its features and enjoy your weight loss journey.

Watch now!

Weight Loss Surgery Success – Low Carb Diets – The Myths and Misconceptions

Posted on January 28, 2015 by

Doc Weight Loss – Avoiding Holiday Weight Gain

Posted on November 19, 2014 by

Getting Back on Track

Posted on September 08, 2014 by

stop giving upNow that vacations are over and school is back in session, are you getting back on track with your weight loss efforts? You can overhaul your diet by taking small steps over time and still reach your goals.  Let’s start with these simple tips:

#1 Don’t rush, go slow… Take slow small steps to reach your goals. For example, designate a day as fish day, or add a piece of produce to your  daily brown bag lunch.

#2 Drink your water… Water is cheap and carb free.  Find it difficult to drink 8 cups of water each day?  Think small.  Drink 1 glass first thing in the morning.  Resolve to drink one more cup of water today than you think you did yesterday!

#3 Go for color…  Colorful produce is packed with vitamins and minerals, along with disease fighting qualities. Always reach for the rainbow.

#4 Take control of mindless munching…  Pop a piece of gum or a sugar-free mint in your mouth.  Pay attention and look at each piece of food you plan to eat, busy your hands with a glass of water or a cup of tea.  Conversation is also a great alternative.

#5 Set yourself up for success…  Leave temptations—ice cream, chips, soda—at the grocery store.  Socialize with non-food events for example, get together with friends in the park for a hike or head to the movies.

Bonus:  Keep your body thriving.  Move your body for 30 minutes every day by going for a walk, washing the car, taking a hike or just playing with the kids.  Get your blood pumping!  Sleep helps to recharge and cope with stress, so be sure to get the rest you need.

By taking small steps, you can reach any goal you strive to succeed!

 

 

 

What is Water Weight?

Posted on August 18, 2014 by

start todayOne question people often have during weight loss is concerning “water weight” and how easily this can change and result in changes on the scale as well – especially the ones that go up!  Why is it “so easy” to gain a few pounds?  Most commonly this has to do with retaining water.  Almost all women are well aware that they may “retain fluid” at times during their normal monthly cycle.  This is related to normal hormonal changes of estrogen and progesterone.  But other hormones can also cause significant water  retention…and the biggest culprit is insulin.

Have you ever experienced this?  “I was doing well on my diet plan but then went out to dinner at my favorite restaurant, broke down and had the gooey dessert and gained 5 pounds!”  Obviously a dessert does not weigh 5 pounds, so how is that possible?

Physiologically this is actually fairly simple.  A large carbohydrate/sugar load will stimulate a large release of insulin.  The insulin helps bring blood sugar back down, but it also causes significant sodium retention which in turn causes water retention.  So yes…one gooey dessert can cause you to gain 5 pounds.  You can get rid of those 5 pounds by ratcheting down your carbohydrate intake to bring the insulin levels back down.  It just takes longer – often 7-10 days!  Gooey desserts/sugar is a part of enjoying life for most people.  You just need to be aware of the consequences, minimize them by portion control and then make plans (and stick to them) to get back where you want/need to be.

So what else do you need to know about water?

Water makes up about 60-65% of your body so it’s no wonder that it’s vital for almost every bodily     function.  It transports nutrients, helps deliver oxygen to your cells, aids digestion, helps maintain your body temperature and pH, and is important in energy metabolism.

The average adult loses about 6 ½ cups of water a day through urination and an additional 4 cups through other bodily functions such as bowel movements, perspiration and breathing.

Water is just as essential for weight loss.  Water is a thirst quenching, calorie free nutrient which will  stimulate your metabolism and fill you up.

Water is a natural appetite suppressant.  Your body will often mistake thirst for hunger, so water loading at the first signs of hunger/cravings between meals is a great way to better control eating.

When you are poorly hydrated, less oxygen reaches your muscle tissues and you will feel tired and     sluggish.  This may contribute to muscle/joint aches.

Insufficient water intake also contributes to water retention, bloating, constipation and digestive difficulties.

So fill up your glass or make yourself another pitcher to chill in the fridge – Cheers to your success!  See you soon!

Get our new free report - ‘7 Diet Myths Keeping You From Your Skinny Jeans’!  Click on the image to get yours right away~

 

I Am Prone to OverEating!

Posted on July 28, 2014 by

on your plateMost people consider overeating as a single event such as a meal or a party but there are numerous ways to overeat.  Not really listening to your hunger level is of course one method of overeating.  Others may be related more to mindless eating:

 

 

You eat too fast not allowing your body to signal the “I’m full” message.

Try:

  • Waiting about 5 minutes before you start eating (look and smell).
  • Put your utensils down between each bite.
  • Chew your food slowly, noting the texture and taste.
  • If you are eating multiple courses take a five to ten minute break between each course.
  • Use smaller utensils so you pick up smaller amounts.
  • Set a clock at your place setting and stretch your meal out to 30 minutes.

You have portion control problems.

Try:

  • Use a smaller a plate, such as bread or salad plate.
  • Measure and weigh your food.
  • Have your spouse or friend serve your plate.
  • Avoid family style table serving.
  • Get up from the table as soon as you finish eating.

You sample your food while cooking.

Try:

  • Chew gum while cooking.
  • Place the sample on your plate as part of your meal.
  • Ask a family member to taste it for you.
  • Allow other family members to prepare the meal.

You eat or snack while watching television.

Try:

  • Eating only at the kitchen/dining room table.
  • Avoid eating while standing up.
  • Turn off all distractions and concentrate on the meal itself.
  • Avoid eating out of the package (plate your portion).

These are only a few possible overeating scenarios.  Others may include late night snacking, eating leftovers while cleaning up, the drive thru pull, skipping meals and than overindulging.  What ever your overeating issues may be your weight management counselor at CFWLS can help you explore solutions.