Advice from Successful Losers

At our weight loss support group meeting last week, we had a fabulous guest speaker who has lost over 160 pounds!  She still has 28 pounds to go to reach her goal weight but knows she can do it. 

Mary's (not her real name) weight loss journey began three years ago.  Because of the amount of weight she wanted to lose (190#), she knew it would be a long road and planned for three years.  After having tried to lose weight in the past, she knew weight loss is not an overnight project.

In the past, she had tried Atkins and the South Beach diets but they did not work.  Weight Watchers had worked but she did not want to follow a plan.  She said she often goes out with friends.  How does she follow the meal plan at a restaurant?  Meal plans were to restricting for her lifestyle. Mary knew that she had to find what worked for her, not some one else's idea of what she should do.

Mary also knew that for her to do something continuously, it needed to become a habit.  She had to eat the same portions every day for at least two weeks for it to become a habit to stop at that amount.  When she started exercising, she knew she had to go to the gym every day for it to become a habit.  If she skipped one day, skipping the next day would be that much easier. 

With all this in mind, Mary's first step was to simply eat less.  She did not change the foods she was eating, she just ate less of them.  To help with portion control, she did eat Lean Cuisine type meals.  Once she felt comfortable with those portions, if she went out to eat, she would divide her meal into quarters.  She would eat one quarter.  If still hungry, she would eat another quarter and take the rest home.  Now, to help with hunger, she usually eats a salad or soup (broth soup, not cream soup) before dinner and eats 1/4 of her meal.  The rest becomes tomorrow's lunch and/or dinner. 

To help with the weight loss, she also started working out.  Fortunately, she knew a personal trainer who now works with her 3 days/week.  Each month, the cardio activity changes.  One month may be the treadmill, the next month may be the elliptical machine or the exercise bike.  Weights are also incorporated into the routine and change monthly as well. 

Mary loves to cook.  She brought several of the cookbooks and magazines she uses to the meeting. They include:
Eat Clean Diet Cookbook by Tesco Reno
Semi-Homemade Cooking Make Light by Sandra Lee
Cooking Light Magazine
Clean Eating Magazine
Biggest Loser Cookbooks

Another book that provided a lot of helpful information is You on a Diet by Dr. Oz.

Mary did have one major weight loss plateau when her weight loss almost stopped.  She said this was very frustrating but did not let herself give up.  Before starting to work out, she measured her arms, waist and thighs.  Although the scale was not budging, she was still losing inches.  This was a great motivator. 

Now that she is nearing her goal of 150 pounds, she may make a new goal of an even lighter weight.  She will see how she feels once she gets there.  When she started losing weight, she did not change the food she was eating.  Only the portion size changed.  Now she is looking at what she is eating and making healthier choices.  She is trying clean eating recipes and trying to "eat a rainbow" (eating fruits and vegetables in a variety of colors).  One thing she knows for sure, the changes she has made are changes she can live with for life. 

What is interesting is that Mary's weight loss followed the same path as our other guest speakers - eat less and move more.  They all had the following methods in common:

• Finding what worked for them - no published plan or diet.  They made their own plan.
• Increasing the fruits and veggies
• Adding activity to daily life
• Losing the weight for themselves, not for their spouse or anyone else

Emotional Eating

April is Emotional Eating Month.  Are you an emotional eater?  Something good happens, let's celebrate with food!  Something bad happens, let's console ourselves with food!  A reason to eat can always be found.

What exactly is emotional eating?  Although there is no legal or medical definition of emotional eating, it is usually considered any eating in response to a feeling rather than hunger.  An event happens and one response is to eat.  It is typically linked to stress, depression, anxiety or frustration.  We often do not even realize that we are eating in response to an emotion. 

Why do we do reach for food when we are not hungry?  There are many reasons why we reach for food.  The first is that some foods cause our bodies to release "feel good chemicals" into our brains.  This can produce a feeling of well being or a calming effect.  Because food makes us feel better, we tend to reach for it when we are stressed.  In many cultures, food is a "comfort".  Moms often give food to show love.  We also tend to reach for food when we are bored.  Cooking and eating gives us something to do.

All emotional eating is not bad though.  If reaching for food is only an occasional event and it does not lead to weight gain, emotional eating can provide some comfort.  However, if it happens on a regular basis and enough calories are consumed to lead to weight gain and possibly future health problems, it does become an issue.

How do you stop eating based on emotions?  First, you need to figure out what is triggering you to eat.  Triggers come in many forms:

·         Social - you eat because people around you are eating

·         Emotional - you eat in response to boredom, stress, fatigue, depression, anger, loneliness

·         Situational - you eat because the opportunity is there such as seeing an advertisement for food, passing by a bakery, etc

·         Thoughts - you eat because of negative self-worth or making excuses for eating such as scolding oneself for your appearance or lack of will power

·         Physiological - you eat in response to physical cues such as increased hunger from skipped meals or eating to cure headaches or other pains

To help you determine why you are eating, write down what you are eating and how you are feeling every time you eat.  Are you really hungry? Did something just happen which made you want to eat?  Did you see someone else eating which made you reach for food? 

Once you can determine what triggers you to eat, you can start finding out what you need instead of food.  For example, if you are stressed, what else can you do to find relaxation without food?  Try these suggestions:

• Take a walk
• Talk with a friend
• Write down your feelings in a journal
• Drink a glass of water or tea
• Play a game
• Listen to music
• Read a book
• Take a hot bad
• Find a pleasurable activity to do until the urge to eat passes

Don’t be too hard on yourself if you still reach for food.  Just try to be aware of why you are doing it.  Once you realize this, you can work on finding a substitution.  It will become easier over time.

Freezer Health

"I don't have time to cook so I just take something out of the freezer."  Freezer items are great to keep on hand for those times when time is limited or you just do not feel like cooking; however, the "something" that is taken out is often unhealthy but it does not have to be.  If the item is convenient but unhealthy, why buy it?  The commissary freezer has many nutritious, low-fat items that are just as convenient as those unhealthy ones. 

Here are some hints to help you make the best choices:

• Frozen vegetables:  The ones without added butter or sauce are the best, not to mention, the least expensive.  Those extra sauces can add fat and calories to your diet.  Get the plain vegetables and add your own seasoning.  Frozen vegetables can also be easily be made into a stir-fry on some instant brown rice. 
• Frozen fruit:  Quick thaw in warm water and add to smoothies, yogurt or cereal.  It is also a great way to get berries when they are not in season.
• Meat & Poultry:  The same rules apply as with buying fresh meat/poultry.  Opt for lower fat versions.  Stay away from breaded chicken.  Even though the instructions say to bake at home, the chicken was deep fried at the manufacturer.  Boneless, skinless chicken breasts should be a staple in your freezer. They can be quickly thawed and baked whole or cut into strips and added to a stir-fry.  You can also make your own healthy version of chicken nuggets by slicing the breasts and then dredge in flour, egg whites and breadcrumbs.  Bake until done. 
• Frozen dinners:  Who could guess how much fat and salt could be packed into a small frozen meal? How do you pick a good one?  Look for one that contains a lot of vegetables (preferably at least 1/2 of the food is vegetables) and, if it contains meat, the meat is grilled, baked or stir-fried, not deep fried.  Also, read the label to see what kind of sauce is used. White or cream sauces tend to be very high in calories. 
• Brand names:  Some brands are known for their healthy items such as Healthy Choice and Lean Cuisine.  These brands limit added fat, sugar and calories. 
• Be careful of "organic" or "natural" products.  Just because an item is "organic" or "natural" does not mean it is low in sodium or fat.  For example, organic chicken nuggets may be made with organic chicken, organic eggs and organic breading but they are still deep fried adding fat to the product.

Go ahead and keep convenient food in your freezer just don't let it be an excuse to eat poorly.

The Cost for 9 Servings of Fruits and Veggies

I thought I would continue on the same theme as the last blog - the cost of eating healthy.  This time we will look at the cost of fruits and vegetables.

The Food Guide Pyramid recommends 2 1/2 cups of vegetables and 2 cups of fruit per day for the average person eating 2000 calories per day.  These numbers drop or increase slightly depending on your calorie needs.  Another way of stating this is in servings with 1/2 cup equaling a serving.  Two and a half cups vegetables and 2 cups of fruit equal a total of 9 servings of fruits and vegetables per day. 

About two years ago, I got tired of hearing people complain how much fruits and vegetables cost but yet, they could afford cigarettes.  I decided to compare the cost of 9 servings of produce with a pack of cigarettes.  We already know which is better for our health but I wanted to see which was better for our wallet.  The results were surprising.  In 2009, the average cost of a pack of cigarettes at the PX ($3.00/pack) was about the same as 9 servings of fruits and vegetables at the commissary ($2.97).   I even designed two sample menus to make sure I did not choose the cheapest fruits and vegetables.  I updated the prices earlier this month and found the price of cigarettes has increased more than the price of food.  The average price for a pack of cigarettes is $3.75 (single pack, not from a carton).  The average of my two sample menus is $3.10. 

How much you spend does depend on which ones you choose and the form it comes in.  All fruits and vegetables that you eat do not have to be fresh.  Canned, frozen and dried varieties are comparable in nutrients and are usually less expensive.  For this comparison, I used a combination of fresh, frozen, canned and dried produce available at the commissary on March 8, 2011.  Here is the comparison:

As you can see, the cost can vary quite a bit depending on which fruits and vegetables you choose.  Sample menu 1 is almost one dollar higher than sample menu 2 simply because of the spinach (2 cups of leafy greens equal 1 serving of vegetables) at lunch.  Using a different, less expensive lettuce would have brought the cost down to around $3.00 for the day. 

The price for a fresh serving of fruit or vegetable (1/2 cup or a medium piece of fruit) is approximately $.50 or less and the cost for a serving of canned fruit or vegetables is around $.20 per serving.  Is this really expensive? 

How can you keep the cost of fruits and vegetables low?

• Choose fresh fruit and vegetables when they are in season.  For example, strawberries are very expensive in January but much more affordable in the spring when they are in season.  Some produce such as onions and potatoes do not really have a season and their price should stay fairly constant throughout the year.
• Frozen vegetables are a great option and very inexpensive.  I used the family size bags for this comparison to keep the price low.  Watch out for frozen vegetables with added cream or cheese sauces that add extra calories and fat.
• Canned vegetables are another affordable option.  Read the nutrition facts panel to choose the ones with the least amount of salt.  Rinsing the vegetables is another way to decrease the salt.
• Canned fruit is great to keep on hand especially when fresh fruit is at a premium.  Opt for the ones in their own juices or in water.  If you have to get the ones in syrup, you can always rinse the fruit to wash off the added sugar.
• Frozen fruit tends to be more expensive, but if you love berries during the winter this is your best bet.
• Dried fruit, such as raisins and dates, is affordable but other types such as dried cranberries are more expensive.  Some dried fruit has added sugar so be sure to read the label. 

For $3.75 you can buy yourself some cancer causing chemicals or for $3.10 you can get a day's worth of vitamins, minerals, fiber, and carbohydrates.  Just like in the previous post, it just comes down to choices.

Choices

One of the most common excuses to not eat healthy is "eating healthy is more expensive".  While some healthy foods are expensive, healthy eating does not have to be.  To verify this, I went to the commissary on March 1, 2011 and looked at 12 different food items and compared their price to an healthier alternative. I found that many of the foods on my list were the same price or even more expensive than the healthier version (usually because it is less processed and contains less added sugars and fats). 

The items I choose do not cover all the different food groups.  I tried to choose foods that were essentially the same, just healthier.  If the alternative contained any extra preparation, I did not look at it (except for the potato).
 
As you can see above, a package of whole wheat tortillas are the exact same price as the white tortillas.  The whole wheat tortillas contain an extra 25 vitamins and minerals that are lost in the processing of white flour.  Home Pride white bread is actually more expensive than the whole wheat variety.

A bag of 12 whole fat cheese sticks are almost a full dollar more than the 2% variety.  I personally cannot tell the difference in taste between the two.

The flavored oatmeal is more expensive than the plain oatmeal due to the added sugars.  That "peaches and cream" oatmeal does not contain any peaches, at least not enough to count towards your total for the day. It is mostly sugar and flavorings.  An even cheaper option is to buy the big canisters of oatmeal rather than the individually packaged servings.

I'm not sure why Fruit Loops are more expensive than Cheerios.  Maybe the extra sugar in the Fruit Loops?

Nutrigrain bars are definitely cheaper than granola bars, however, look at what you are paying for.  Nutrigrain bars now are made with some whole grain flour but it is not 100% whole grain.  That fruit filling is just like the flavoring in the oatmeal - sugar and flavorings. The Fruit and Nut bars are just that - dried fruit and nuts.  There is some sugar to hold it together but they have more fiber and nutrients than the Nutrigrain bars. Granola bars are slightly less expensive than a Hershey Bar.  A bar made of whole nuts or a bar of sugar for the same price?  Which is the better value?

Triscuits and the Kashi Crackers are essentially the same cracker and are both healthy choices. It is interesting that the Triscuits are more expensive than Kashi who has a reputation of being "gourmet" so more expensive.

Potato chips vs a potato.  Okay, there is more work involved cooking a potato.  The manufacturer adds $2.00 per pound to slice and fry that potato for you.

Just feel like munching?  Raisins are not only healthier but they are cheaper too!

Need a quick snack for a sack lunch?  Do you choose a bag of chips or an apple?  Think chips are more convenient?  Really...how hard is it to wash an apple?

One hundred percent juice is a bit pricer than Hawaiin Punch which is basically sugar water.  With the juice you get some vitamins and minerals.  Be sure to read the label on any fruit flavored beverage to see the percentage of real juice.  Some have one "5% juice" or read "contains no juice". 

As you can see, eating healthy depends on the choices you make as  much as the price of the food.  For the items where the healthier option is slightly more expensive, ask yourself if the extra vitamins and minerals are worth the few extra cents.  But if the price of the two items are exactly the same, which will you choose? 

Breakfast of Champions

We always hear "breakfast is the most important meal of the day". If breakfast is so important, is it okay to eat anything? Personally, I try to start my day with something healthy so that no matter how I eat the rest of the day, at least I started out on the right track. I usally eat a whole grain cereal with skim milk. Sometimes on the weekends, I will have yogurt and museli or I will make whole grain or pumpkin pancakes.

Breakfast can be just about anything and it varies depending on where you live.  Here in Germany, breakfast usually consists of bread, sandwich meat, and cheese or yogurt with museli.  England, on the other hand, has a heavier breakfast.  There you will be served sausage, beans, bacon, and cooked tomatoes.  France and Italy prefer lighter breakfasts settling with a pastry and coffee. 

Back in the states, we usually think of pancakes, french toast or waffles, eggs, bacon or sausage or cereal with milk.  Many of these foods, including those served in Europe, can be high in fat and calories.  If you do want traditional breakfast foods, you can try to make them healthier.  Use peanut butter on your pancakes instead of syrup (which is just sugar). Try turkey bacon instead of regular bacon. Make pancakes with whole grain flour instead of white flour. Add some cut-up onion or peppers to your fried potatoes.  Instead of sweetened yogurt, use plain yogurt and add your own fresh fruit.  Choose whole grain cereal verus a sugary cereal. 

If you are someone who does not like typical breakfast foods, think out of the box. Don't limit yourself to just bacon, eggs and pancakes.  I had a vegetarian roommate years ago who would make a vegetable stir-fry every morning.  I'm not sure what she put in it but there was always a lot of green.  This is way too much work for me that early in the morning but it is just an example of a different type of breakfast.  I have also seen people eat left-over pizza or other food from the previous evening for breakfast.  As long as the food is healthy, it is okay. 

 

What about if you do not like to eat breakfast?  Studies have shown that people who eat breakfast tend to weigh less than people that do not eat breakfast.  They also tend to do better on cognitive tests.  If you are not hungry by the time you leave for school or work, make sure you take a healthy snack for a mid-morning break.  This will give you an energy boost and help prevent overeating at lunch.

 

Even if you do not like typical breakfast foods, try to eat something healthy by mid-morning.  It will help your brain and your waistline. 

400 Calories

This is a great visual of how foods that are high in fat provide a lot of calories but do not fill you up. Vegetables and beans, on the other hand, have fewer calories so you can eat more and get full.

Four hundred calories of oil (any oil - olive, corn, vegetable – all oils have the same number of calories) = 3 ½ tablespoons of oil. Would you drink 3 ½ tablespoons of oil? No, of course not. That is really gross, but guess how much oil is in that large order of French Fries from Burger King or McDonald's - 3 tablespoons!

Four hundred calories of chicken (boneless, skinless, white meat, roasted) = 8 ounces of chicken. How much is that? Three ounces of chicken is about the size of a deck of cards. Eight ounces would be the almost the same as three decks of cards. Remeber that frying chicken will add calories. Breaded and fried chicken? Try another 3 tablespoons of oil!

The specific amounts of spinach, eggplant and beans are not stated in the illustration so I looked at each one separately.

400 calories of raw spinach = 57 cups! You would be eating all day!
400 calories of cooked, boiled and drained spinach = 10 cups
400 calories of cooked, boiled, and drained eggplant = 12 cups
400 calories of canned beans (black, kidney, white) = approximately 2 cups depending on the type

As you can see, food with fewer calories such as vegetables, beans and chicken will allow you to eat more food for less calories. Foods that are higher in fat add a lot of calories without adding volume so you cannot eat very much of that food item.

*All calorie estimates taken from www.caloriecount.about.com.