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Tag Archives: indulging

Healthy Holiday Tips

Posted on December 07, 2015 by

healthy-holidaysMost of you know me as a pretty quiet guy.  Although this is true, I still like to attend parties with friends/family.  I am a firm believer in working hard…and playing hard.  When you attend parties, you should focus on the “fun” aspect and not the “fear” aspect of how you may end up derailing your best weight loss efforts and have regrets the next day.  Here’s my “do’s and don’ts” for attending holiday parties with confidence and no diet regrets:

1. Don’t go to parties because you have to…Do go because you want to.  There’s a big  difference and you have a choice.  Surround yourself with the people you love.  If excess baggage comes along with the ones you love…minimize your exposure…I know – easier said than done sometimes!

2. Don’t go to parties hungry…Do have a bottle of water before you attend and a healthy snack such as cheese wrapped in turkey, handful of almonds or a protein bar before you get there so you are not ravenous.

3. Don’t eat the first items you see…Do take the time to peruse what’s on the buffet table and determine which have the highest quality protein (beef, chicken, shrimp, cheese, fish) and select these first.  Combining these choices with your pre-party snack can fill you up so that other temptations don’t bother you so much.

4. Don’t exclude items you desire this time of the year…Do take a very small portion of them so that you can avoid feeling deprived and move on.

5. Don’t be a wallflower…Do mingle and talk with others.  If your mouth is busy talking, it is harder to keep if full chewing and swallowing.

6. Don’t drink excessively…Do have a drink if you desire.  Too much alcohol isn’t good…period.  It also lowers your resistance to “go wild” and sabotage yourself which is sure to cause regret.

7. Don’t select your spot for fun right near the food…Do mingle around and settle in a location where you can talk with everyone but not have food ‘staring you down’.

8. Most importantly, relax and have fun.  Try to take a deep breath as the stress begins and focus on enjoying this time as much as possible and those you may not get to see on a regular basis.

Enjoy this holiday season!  From our family to yours…Merry Christmas and Cheers to a Healthy New Year!

Weight Loss Surgery Success – 6 Tips to Avoid Overeating

Posted on November 25, 2015 by

Weight Loss Surgery Success – Celebrations Without Weight Gain

Posted on May 20, 2015 by

Butterscotch Crispies

Posted on December 05, 2014 by

Crunchy & nutty!

Crunchy buttery goodness, without the guilt!

Crunchy buttery goodness, without the guilt!

Ingredients

2 cup Flour, all purpose, white, bleached, enriched baked value sifted

1 tsp baking soda

1 tsp salt

1/2 cup margarine

2 1/2 cup packed brown sugar

2 each eggs

1 tsp vanilla extract

2 cup quick cooking rolled oats

2 cup Cereal, rice, puffed

1/2 cup chopped walnuts

 

Directions

  1. Preheat the oven to 350 degrees F.
  2. Sift flour, baking soda, and salt onto a sheet of waxed paper.
  3. In a large bowl combine cream margarine and brown sugar until fluffy, with an electric mixer at medium speed .
  4. Beat eggs into mixture 1 at a time until mixture is again fluffy.
  5. Stir in vanilla.
  6. Add dry ingredients 1/3 of it at a time into brown sugar mixture until well blended.
  7. Stir in rolled oats, rice cereal, and walnuts.
  8. Spray large cookie sheets with nonstick cooking spray. Drop dough by rounded teaspoonfuls about 1 inch apart.
  9. Bake cookies for 10 minutes or until firm and lightly golden.
  10. Remove cookies from oven and place on wire racks to cool.

 

Makes 102 cookies

 

Nutrition Facts: (per cookie)

Calories 49

Total Fat 1.5g

Total Carbohydrates 8.4g

Dietary Fiber .3g

Protein .7g

 

Print Recipe Butterscotch Crispies


From dLife.com

Doc Weight Loss – Avoiding Holiday Weight Gain

Posted on November 19, 2014 by

Looking for a Little More Energy?

Posted on November 10, 2014 by

everythingI love Fall!  The crispness of the air and leaves crunching under my feet makes me feel invigorated!  Even so, we are headed into a very busy time of year and many of you may feel like you don’t have enough energy to tackle what lies ahead for the day.  Let’s take a look at possible causes.

There are a number of reasons why you might be lacking energy such as lack of quality sleep (especially if you suffer from sleep apnea), lack of fitness (it seems as if exercise may cause fatigue but actually, the opposite is true), or eating the wrong types of foods or the wrong “ratio” of macronutrients.  This final reason is what I am going to focus on here.

Primary macronutrients are the only energy sources that help maintain and repair your body.  There are three primary ones briefly summarized below:

Carbohydrates are the body’s most efficient source of fuel.  Whether simple or complex, they are all broken down into sugars – called glucose.  When your muscles and organs have used all the       glucose it needs, your body then stores this sugar as body fat.

Proteins break down into amino acids which are used to build and repair your body’s tissue.  Animal proteins (meats, fish, poultry, dairy and eggs) are complete proteins while plant proteins (beans, rice, vegetables, nuts) are considered incomplete.  The exception to this is soy protein.  You cannot live without protein!

Fats also provide energy but not as readily as carbohydrates.  Food fats are essential for the proper functioning of your body.  They provide essential fatty acids that your body cannot make.  They are found in meats, fish, poultry and dairy products.

So in a very simple explanation, you may get quicker energy from carbohydrates but once broken down into sugar (rather quickly), your blood sugar increases and your pancreas begins to produce the hormone insulin.  Insulin then causes your blood sugar to go down (often causing transient        hypoglycemia depending upon the amount and type of carbohydrate ingested) and can result in      feelings of fatigue, hunger, nausea and other negative symptoms.  You may then eat to combat these symptoms and begin this cycle all over again.  By the way, another side effect of insulin is fat storage.

I mentioned you might lack energy because of the wrong “ratio” of nutrients.  As the simplest           explanation (even works for my kids), you should try to eat foods that have at least double the amount of protein than the amount of carbohydrate (2:1 ratio of protein:carbohydrate) to            combat these swings in your blood sugar and excessive insulin production.  Keep your blood sugar stable and those negative symptoms usually improve (and you have more energy as a result).  Of course, there is more to it than that but that’s why I created My Weight Loss Academy™ and Weight Management University™!

 

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.

 

Weight Loss Surgery Success – Can I Have Sports Drinks After Weight Loss Surgery

Posted on July 02, 2014 by

Food is Everywhere

Posted on June 16, 2014 by

satisfactionOne of the biggest barriers to dieting is that food needs to be a part of our everyday life.  We must eat to survive.  The temptations of all the food choices surround us continually.  In the shopping mall there are food courts and stand-alone kiosks that pull you to them through their smells.  Even outside Home Depot and Lowes are food concessions calling your name.  Attend your child’s ball game and there stands another concession stand.  Drive down any major road and you are reminded numerous times of all the choices there are in eating establishments. Grocery stores packed full of choices all trying to persuade you to buy their product.  What are you to do?

D I E T!

D evelop

I ntelligent

E ating

T echniques

You have the power to over come this barrier by taking control of the choices you make.

  • Get a good 7-8 hours of sleep.
  • Start your day with 20-30gms of protein for breakfast.
  • Eat on a regular schedule approximately every 3 to 4 hours.
  • Avoid the food court when shopping in malls.
  • Have a protein bar or two with you when traveling.
  • Go shopping with a grocery list and stick to it!
  • Shop the perimeter of the grocery store.  Most of the carb-laden foods are down those aisles.
  • Keep your thoughts positive.  “I can do this!”
  • Get to know your triggers so you can avoid them.
  • Celebrate each time you practice your “NO”.

YOU CAN DO IT!

 

Bouncing Back from Childhood Obesity

Posted on May 07, 2014 by