Countdown to Diet Disasters - #2

2. Thinking of your diet as a diet. There is diet fatigue if you go on a diet. People can stay on a diet about three months and then they are done with it because they can’t stand it. Instead, focus on making healthy lifestyle and diet choices that you can live with for a long time.

Comments:  For me this goes back to making elimination changes.  I love ice cream and could eat it every night.  I eliminated it to once a week and instead of eating it at home I go out to eat it.  This prevents me from having a carton in the freezer and sneaking around to eat it.  I try to eliminate one item/habit every 2 weeks.  This also prevents me from calling what I'm doing a diet.

Countdown to Diet Disasters - #3

3. Emotional eating. Eating in response to sadness, boredom, or stress wrecks your calorie counting for at least one day. “We learn to associate food with feeling better,” says Hubbert, a self-confessed boredom eater. When you become aware of your urge to eat in response to emotions instead of hunger pains, find something else to do that will distract you for 10 or 15 minutes, such as taking a walk, says Hubbert.

Comment:  Guilty again!  Most of my emotional eating comes from stress.  I have situations in my life that truly stress me out and I find myself standing in front of the refrigerator all too often.  What I've found to work for me is to grab a bottle of cold water and down about 1/2 of it.  That actually cures my stress hunger better than anything else.

Countdown to Diet Disasters - #5

5. Putting too much “weight” on the scale. Hanging all your feelings of success on the numbers on the scale can be a diet disaster. You should only weigh yourself once a week, says Gail Curtis, assistant professor at the Wake Forest University Health Sciences department of physician assistant studies in Winston-Salem, N.C. Curtis recommends tracking other short-term health goals, such as eating more veggies, walking daily, or drinking water instead of soda, that will give you a sense of accomplishment.

Comment:  This is absolutely true!  I used to weigh every morning.  I would make sure I did this as soon as I got out of the shower so I won't even have the weight of my clothes.  Stupid thing to do.  I now weigh once a week, fully clothed.  I also move my scales around.  I've found that they sometimes get 'stuck' on certain readings and keep showing the same each time.

Countdown to Diet Disasters - #6

6. Guilt over mistakes. If you are out with friends and get talked into dessert, don’t beat yourself up. “Guilt can set in and, for some people, that gets them moving in a backwards direction". Even if you did enjoy your indulgence, put it in perspective — it’s just one mistake compared to all your good diet choices yesterday, today, and the ones you'll make tomorrow.

Comment:  Been here, many times.  I think our minds use this as a way to quit dieting.  I've found myself indulging in something I shouldn't be eating and the rest of my day is shot.  I allow myself to eat whatever I want for the rest of the day and sometimes the next day.  Then we come to our senses and start back only to fall for it again and again and again.  Reprogram your brain to believe that this is just one failure and not a reason to give up.

Countdown to Diet Disasters - #7

7. Denying yourself your favorite foods. Be it chocolate or bacon, totally banning a favorite “unhealthy” food from your diet sets you up for temptation. Instead, use your calorie-counting skills to build in a small indulgence now and again.

Comment:  What I try to do with this is to allow myself something that I truly love just ONCE a week.  By using the 'lay it down after each bite' I'm able to savor every bite and enjoy it so much more than I've done in the past where I eat it quick and end up grabbing another because I wasn't truly satisfied.  

Countdown to Diet Disasters - #9

9. Not reading labels. The most important number you need to pay attention to is the serving size. It’s easy to eat too much if you aren’t aware of how many servings are in a bottle or box and you consume the whole package, thinking it’s a single serving.

Comment:  I made this mistake once with a package of Ramen Noodles.  I actually love them but never really READ the label.  I did notice all the salt they contained.  I noticed the calorie count.  But that was all I "read".  I didn't notice that each package contains 2 servings.  I was actually eating the WHOLE package and boy was I overdoing it.  I have actually written these off my diet after actually reading the label.

Countdown to Diet Disasters - #10

This group of suggestions are from Everyday Health and are well worth sharing.
10. Overeating away from home. Eating out poses a special challenge when calorie counting because restaurant portions are overgenerous; your best bet is to ask for a to-go box and put half your order away before you start eating.

Comment:  This is one of the best ways to eat less when eating out.  In the past I would ask for a to-go box at the end but end up eating most of what I ordered.  With this method I cut down my amount.  At first the waitress would say I'll bring you one when I bring the bill but I explained to them what I was doing and they have no problem with it.  Some even say they are going to start doing this too.

Your Eating Speed: Too Fast Means You Overeat

This is an article I found on Everyday Health that is well worth sharing, even if you aren't trying to lose weight.  I've often heard that you should 'drink' your food and this explains what is meant by that saying.

“Olympic speed eaters will usually eat until they feel full,” says Gee, who isn’t talking about culinary athletes, but rather, with humor, the average Joe and Jane who shovel in their food every night.

“It takes approximately 15 to 20 minutes for the signal of [fullness] to reach the brain,” explains Gee. “This is where portion control goes out the window.”

In other words, it takes some time for your stomach to talk to your brain, and speed eaters are taking in too much too fast before the message can be received. Eating more slowly could give that all-important message the time to register before you undermine your best calorie-counting intentions with an extra scoop of mac ’n’ cheese.

Your basic goal: “Try not to be the first person finished at the table,” advises Gee.

Your Eating Speed: Chew Slowly for Comfort and Control

Your eating habits and your digestion begin with good chewing habits. “Chewing your food is the first step in digestion, and skipping this step makes it harder for proper digestion,” says Gee.

Taking time to chew not only slows your eating speed, but can also help you feel better after a meal. “Many of my patients tell me how surprised they are that they have less heartburn as a result of chewing more and slowing down. They do not use antacids anymore.”

Also, chewing slowly allows you to better enjoy your food, a tasty benefit for people who are trying to appreciate the value of smaller portions.

Your Eating Speed: Fast, Slow, or Moderate?

Dinner isn’t a speed race, but you might wonder where your eating speed rates in comparison to friends and family. There are no standard measures of eating speed, and how fast or slow you eat depends a lot on what the food is, your utensils, and how much there is of it. But you know you are a slow eater if you are the last one still eating at the table. On the other hand, says Gee, “Fast eaters are the first ones finished, usually in five to six minutes.” You want to clock yourself somewhere in between, with the moderate eaters.

Your Eating Speed: Enjoying What You Eat

Another benefit to chewing slowly: Food tastes better.

"We see higher [taste] ratings at the slower rate," says dietitian Kathleen Melanson, RD, PhD, assistant professor of nutrition and food at the University of Rhode Island. Melanson and colleagues tested the relationship between the rate of eating and factors such as how many calories are consumed and participants’ reported levels of satisfaction. Volunteers ate certain types of meals, first slowly and then, later, fast. The study found that, calorie for calorie, you will experience greater palatability at the slower rate, explains Melanson.

She has also demonstrated that people who slowly eat low-calorie foods eat nearly half as many calories as those who quickly eat high-calorie foods. "Conventionally, slow eating has been presented as just taking more time to eat,” Melanson says, but her research shows that what really matters is how many calories you eat per minute.

Your Eating Speed: Tips for Slowing Down

Melanson's method combines slow eating with being aware of the taste of food and when you feel full. She recommends:

Take small bites.

Chew each bite 15 to 20 times.

Savor the food as you chew.

Swallow before taking the next bite.

Pause between bites and take a sip of a no-calorie beverage, if you like.

Between bites, be aware of how your hunger is being sated.

For people who have limited time to eat lunch at school or work, Melanson suggests you eat the main part of your meal slowly and keep additional food items, such as an apple, to be eaten later when you have time.

Gee recommends setting your fork or spoon down between bites. “I assign chopsticks to really difficult cases,” she adds.

By trying these methods, you may steal a little time from other activities, but you’ll also lose more weight — and that’s a good trade-off.

7 Ways to Outsmart the Super Markets (Part 7 - End)

Outsmart Checkout Impulses

And the last, but certainly not least dangerous contact point between you and your supermarket's products is the checkout lane. Fully stocked with sugary, salty and saturated fatty snacks, these grab-n-go items can pack a punch when it comes to piling on empty calories. Along with the plethora of candy situated in the checkout aisle are cold sodas, foamy fountain drinks, salty trail mixes and magazines touting the latest weight-loss craze. You can easily add hundreds of calories and a few extra bucks to your bill in the minutes you spend checking out. 

Battle plan: Flip through a magazine you know you won't buy, chat with the person standing behind you in line, organize your groceries perfectly on the conveyor belt—anything to keep your hand from wandering to those impulse purchases. If you haven’t eaten in hours and you don’t think you can make it home, plan ahead and purchase an extra piece of fruit to eat on your ride home.


(This is a hard one to pass by!  I'm standing there waiting in line.  There are all the goodies that I know taste so good.  I tell myself, "OK. Lets just buy one this time.  I can eat it in the car and no one will know that I cheated on my diet.  That is no one but me!  and my scales!)

7 Ways to Outsmart the Super Markets (Part 6)

Free Yourself from Free Samples

When you see little carts set up with mini toasters and microwaves handing out bits and pieces of goodies, you’ve entered the realm of free samples. This tactic is widely implemented by grocers to increase products sales because it works wonderfully. Free sample stations are great ways to demonstrate the versatility of certain products, but how often are the featured foods healthful or nutrient-dense? How often are they full of vitamins, minerals, lean protein, healthy fats and fiber? How often do they feature whole, unprocessed foods that are naturally good for you? The products grocers generally hand out to promote sales are convenience items, ones that shouldn’t be on your shopping list if you're trying to eat healthier. 

Battle plan: If the product is free of trans fats, made with whole grains or free of added sweeteners, enjoy a little nibble. Use your label-reading skills to determine if it’s a healthful item you can pick up during your next grocery trip. Look at the amount of protein, calories, fiber, added sugars, salt, and types of fats to assess how healthful the food might be.

(Boy do I fall for this one!  I sample and usually buy without reading the full label.  Also, how sanitary is this item, the cooking equipment and even the cook?  If it's in the bakery/deli dept and is placed out in a 'covered' tray to sample, how many other hands have been inside there?  Do they possibly have a cold that I'm about to catch?)

7 Ways to Outsmart the Super Markets (Part 5)

Bust by Bargains

You see the signs: 5 for $10! Buy two get one FREE! 2 for the price of 1!  These "bargins" can seem like a great idea, but consider the product you’re saving on. If it’s on your list of super-healthy, nutritious foods, go for it! You’ve helped your health AND your pocketbook. However, consider the product—healthfulness should trump a bargain every time. Do you really need five rolls of cookie dough or a free box of pastries? It's not likely. 

Battle plan: If you’re only getting it because it’s on sale, you probably don’t need it. The same rule goes for non-food items like toiletries, cleaning products and household items. No excuses here.

(This is a hard one to pass up.  Whether it be donuts, cookies and worse of all, those holiday items that are on sale because the holiday has passed!  Think about it.  BOGO on Easter candies!  BOGO on Christmas cupcakes!  BOGO on everything that taste good but sure isn't good for you!  Also, I've found that some of the really healthy items such as shrimp are rip-offs.  I have a store that says Buy Two Get 3 Free!  Well, they raised the price of the 2 that you buy to where they really aren't a very good buy so watch for that too.)

7 Ways to Outsmart the Super Markets (Part 4)

Boycott the Bakery

The smell of fresh bread, cinnamon rolls and apple pie is wafting through the baked goods area as you’re picking up your whole-grain bread this week. Your senses are begging you to bring some home; it just smells too good! Many grocery stores strategically plan their baking times during the busiest hour of the day. It has been proved that shoppers pick up more items when the luscious smells are present in the store. 

Battle plan: You've heard this one before. Never shop on an empty stomach. Shopping after a meal can help stave off cravings and keep you focused on the task at hand. Think about the delicious meals you are shopping for and don't let distraction get the best of you. If you must, send in the troops to grab your items and avoid any too-tempting aisles altogether!


(Have you ever noticed that this department is either before the produce or the dairy isle?  Think about it.  Bakery items before the fruit and veggies.  How do I not look there 1st.  And I sometimes have to walk through it just to get to that container of Almond Milk that is so good for me.  Ugh!)

7 Ways to Outsmart the Super Markets (Part 3)

Show Seasonal Spirit Who's Boss
Memorial Day (Super Bowl Sunday, Thanksgiving, or really, any other holiday) is right around the corner and you can bet your buttons the local grocer won’t let you forget it! Decorations, party favors and supplies are mixed in with fat- and sugar-laden desserts and snacks, all in one convenient center aisle display. Grocery stores play on your holiday spirit, enticing you to pick up extra goodies on a whim! These add-ons amp up your bill at the check out and can add loads of calories to your stash very quickly. 

Battle plan: Plan your celebration, complete with healthy snacks and recipes, and stick to it. Ditch the “we just might need” mentality. Simplicity is best (and healthiest) during these times of year!


(I hate this tactic!  I walk into the store and the holiday goodies are usually the 1st thing I see and it's really hard to walk past without thinking "I might need some of this just in case I have company.")

7 Ways to Outsmart the Super Markets (Part 2)

Shelve Your Impulses

Major brands pay grocers to shelve their top-selling items at eye level. They even go so far as to place products geared toward children right within their little paws’ reach—cartoon characters, bright colors and all are low to the ground or cart-level for wee ones who sit in the seat of your shopping cart. 

Battle plan: Make an educated decision. Glance up and down before choosing an item (less inexpensive generic items, often the same nutritionally, might be lower or higher on the shelf than more expensive brand named products). And always check out the nutrition facts label. Also, if you are shopping with the kiddies, ask them to help you find healthful foods in the store. Turn your grocery list into a scavenger hunt checklist to play as you shop.


(I've found this to be the case when my kids were young and it apparently put me into the habit of looking at the middle shelves which I'm now trying to break.  There are so many really delicious products up high and down low.)

7 Ways to Out Smart the Super Markets (Part 1)

I try to eat healthy and lose a little weight along the way but have found that going to the grocery store doesn't necessarily make this task easy.  While reading some info sent out by SparkPeople I ran across something that I felt must be shared with those of you that, like me, have a hard time going to the grocery store and not picking up those items that are not only on our list but also not on our diet.

End the End Cap Enticement

Conveniently placed on the end of every aisle, "end caps" are home to sale items and seasonal kits that may not have been on your list but look oh-so-inviting when you see them. Items for s’mores, pumpkin pie, or green bean casserole are often creativity combined on these aisle ends. Foods on end caps are generally low in nutrients and high in added fat and sugar. 

Battle plan: If it’s on your list for greater health, you just saved a trip down the aisle. If it’s not, smile, but keep walking past the pretty display and find your next listed item.

(This also takes place in the produce department!  Ever noticed that stationed by the bananas you'll sometimes find vanilla wafers for making banana pudding?  Or pound cake beside the strawberries?)

5 Snacks You Shouldn't Eat at Night (Part 5 - End)

(Again - Not Guilty!!!! I don't drink soda either.  Used to drink sweet tea but gave that up for water.)

Soda

Quite possibly one of the worst items on our list is Soda. These empty calories are adding to the weight problem all over America. Soda can keep you up late at night with high levels of sugar and caffeine. Even if you are opting for sugar-free and caffeine-free soda, you could still get heartburn from the carbonation. As tempting as it could be to watch your favorite show and sip on your favorite soda before bed, you need to stay away from these drinks. If you were able to give up soda all together, you would notice a very positive shift in your health overall.

5 Snacks You Shouldn't Eat at Night (Part 4)

(Not Guilty!!!! I don't like chocolate, unless its white chocolate)

Chocolate

If you love to pamper yourself and live the good life, you may wind down your night by sitting in a bubble bath while eating some chocolates. While this may be very relaxing at the time, it might actually be keeping you from getting a good night's sleep. Chocolate has caffeine content that may keep you up when you should be sleeping. This snack can also leave you feeling hungry after your short snack. Instead of having chocolates during your bubble bath, try replacing this snack with a cup of milk or calming tea.

5 Snacks You Shouldn't Eat at Night (Part 3)

(Guilty!  I don't go for the Lucky Charms but a bowl of rice cereal with a bit of sugar always made a good snack for me.  And yes I did usually wake up hungry.  Just didn't know why)

Cereal

Lucky Charms can be a great snack during the day. While it isn't very healthy, if you are active through your day, you should be fine. However, when you eat sugary cereals late at night, you are asking for trouble. Foods high in sugar will mess up your blood sugar levels and most likely make it hard for you to sleep throughout the night. You will wake up a few hours later feeling hungry and possibly even with a headache. Instead of having a bowl of sugary cereal, try having some oatmeal or other hot cereal that is low in sugar.

5 Snacks You Shouldn't Eat at Night (Part 2)

(Guilty again but not with the fast foods.  I'm guilty of making a nice roast beef sandwich!)

Red Meat

At night, it is difficult to sleep while you are digesting foods. This is why it is important to resist your craving for fast food burgers. While drive-through is almost always open late, you will have a hard time falling asleep with this meat sitting in your stomach digesting. While that midnight burger might be calling, stay away from red meat late at night.

5 Snacks You Shouldn't Eat at Night (Part 1)

Yes I'm still trying to eat healthy so when I found this info from Health Alert News in my email, I had to share.

(I'm guilty of this)

Cheesy Snacks

When you get hungry late at night, a cheesy snack can be quite tempting. However, this snack is high in fat and is not a good option right before bed. Here are a few examples of cheesy snacks that will not be good to eat before bed:
nachos
cheese and crackers
pizza
grilled cheese sandwich