Weighing In With My Two Calories Worth
Eating right is hard!
Being fat is hard!
So ... Pick your hard!
Sharing the successes,
the slip-ups
and hopefully
a little laughter about dieting.
Wednesday, 6 May 2015
Tuesday, 9 December 2014
Plan Ahead for a Stress Free Holiday Season
The countdown is counting down quickly. Christmas is around the corner and in
addition to trying to maintain healthy eating habits around all the holiday
parties and get togethers most of us are trying to maintain some semblance of
sanity as well.
Sure its all pretty lights, happiness and good cheer, but if
you are the one in charge of … well … almost everything then there are also a
lot of opportunities for stress (and stress related over-indulging).
Here are some tips I’ve gathered to hopefully help keep the
stress under control. Nothing we haven't all heard before ... but definitely worth hearing again ... go me anyway -- sometimes it takes a lot of repetition before things really sink in!
STAY HEALTHY
It’s the middle of flu season and that means all those part
guests congregating around the kitchen table, buffet table or cocktails
probably all brought along their germs.
Give yourself a fighting chance of avoiding colds and the flu by getting
enough sleep and eating healthy. Wash
your hands or use a hand sanitizer frequently … especially before raiding the
appetizer tray and after shaking a lot of hands.
Dr. Oz recommends trying to “ward off seasonal colds with
fruits like cranberries and clementines.
These seasonal favourites are bursting with anti-oxidants to keep you
heart and blood vessels happy. They are
high in vitamins A and C, so they also pack a punch for you immune system. Tart cranberries offer antibacterial
benefits, which are known to lower the risk of urinary-tract infections. For the biggest boost – eat you cranberries
fresh and not dried.
There are a lot of tempting treats this time of year, but often
an unpleasant side effect of all that food and those fancy cocktails is
heartburn. Avoid that uncomfortable
burning sensation by leaving the tight fitting clothes at home. Wearing something tight may encourage you
NOT to overeat, but should you indulge they make you uncomfortable in more ways
than one! Try to eat plan ahead for
larger than normal meals. Have them
early enough so that you won’t have to lie down for three hours afterwards.
THINK ABOUT THOSE LIQUID CALORIES
You shouldn’t have to rule out alcohol altogether. It’s even been proven that, in moderation, a
drink can be good for your heart. A
DRINK – that means 12 ounces of beer, 5 ounces of wine or 1.5 ounces of liquor.
Try to enjoy your cocktail or wine from a tall skinny glass
instead of a short, wide one … studies prove you will drink less.
Be sure to stop consuming alcohol well before its time to do
to bed. A nightcap may cause you to
feel drowsy, alcohol ultimately disrupts nightly shuteye by decreasing REM
sleep and causing more nighttime awakenings.
GET ENOUGH SLEEP
Getting enough sleep this time of year isn’t easy but it’s
worth the effort! If you skimp on
slumber you are guaranteed to be more stressed, sick and – plump. Lack of sleep throws off the hormones that
help control your appetite.
To get better rest, skip the cookies and spiked cider; a
full stomach and alcohol can inhibit sleep (see above). Make an effort to allow some winding down
time as part of your bedtime routine.
If your holidays involve some long distance travel remember to allow for
jet lag and travel fatigue.
GET A HANDLE ON TRUE HUNGER
We gain an average of one pound each winter (if not more),
and while that may not seem like a lot, the average person never loses that
weight.
One way to ward off seasonal weight gain is to only eat when
you are truly hungry. How do you
know? Start by checking the time. If it is less than three hours since you
last ate something, try drinking some water before grabbing a snack. We often confuse hunger and thirst because
the signals the body sends are similar.
By eating only when you are truly hungry, you reduce the
total calories you take in, improve your blood sugar levels and help lower
insulin resistance.
FIT IN A WORKOUT
Friday, 5 December 2014
Monday, 1 December 2014
Patting Myself on the Back
After buying a Fitbit as a birthday gift to myself, I also gave myself a walking challenge. I have tried this before as a "Virtual Walk" and did not stick with it. The Fitbit seems to help. It's funny how toys and apps can help to motivate me. I don't want to think too long and hard about what that says about my personality but I think I like the positive feedback ... even if it is electronic.
Anyway ... long story short ... I challenged myself to walk 150 Km in November and I managed to bypass that by a whopping 34 Km, so I feel pretty good about that.
I also had one day when I walked 20,000 steps. I am going to guess that 20,000 steps in one day is not going to happen too often. No matter what anyone says ... that's a lot of walking!
Again, silly I know, but I like the badges Fitbit sends when you reach a milestone.
Well, I'll stop boring you by tooting my own horn, but I just wanted to keep a record of my very successful November 2014.
With Christmas around the corner I hope December 2014 is as successful.
I'll keep you posted!
Saturday, 29 November 2014
Wednesday, 26 November 2014
What's the Calorie Count of Love?
You have had a really good week – you
worked out a few times – you ate properly – you kept your portions under
control – and you’re feeling pretty good.
Then the unthinkable happens …
… Your mom bakes your absolutely favourite
cake and brings it over to have with coffee
… Your husband comes home with a treat from
your favourite ice cream shop because HE had a craving
… Your friend (who can eat whatever he/she
wants and never gain an ounce) offers to treat you to lunch at the newest food
truck – the one with no salads on their menu
Sound familiar?
We’ve all been there!
Everyone’s intentions are good, but
tempting a dieter with food or treats they know are forbidden is probably an
unconscious act on their part. Yet, when
it happens, it can make it difficult when you are trying to stick to your
diet. We’ve discussed sabotage
(intentional or not) by family and friends before so this time I want to focus
on the worst culprit of all – the person you share you home with – your husband
or partner.
While it may seem that your loved one is
deliberately tempting you by bringing home that ice cream treat or you
favourite donut, but experts say that their intentions are not as evil as you
may think. People who don’t have
issues with food often do not realize the level of temptation that those of us
on diets experience.
The most important thing to do is let them
know how difficult it is when they lovingly offer temptation. They need to understand that no one has an
unending supply of willpower – and no matter how strong you are you cannot
stare at fattening foods every day without your willpower breaking down. Tell them not to bring you food as gifts –
and nicely ask that they eat any calorie-laden food they may enjoy when you are
not around to see, hear or smell it.
Even if your partner tries his/her best not
to tempt you, there are many other reasons that you might gain weight when you
are in a marriage/partnership. Weight
gain happens to men too, but since our TOPS group is all ladies at the moment
and, with regards to weight gain in relationships the truth of the matter is –
the female typically gains it. I am going to focus on why women gain the
weight.
It’s more than just the
“nesting-bulge”. In a relationship
where men and women are sharing the same space one does as the other does. When women start sharing meals with their
husbands, eating habits change. Some
men might actually begin eating healthier; better balance meals, fruits, and
veggies, while women might start eating LESS healthy – they begin to allow more
junk food into the house and they start consuming larger portions, similar to
those their partner’s are enjoying.
Portion judgement seems to go out the window. With smaller muscle mass and body size, women don’t need as many
calories to keep the body functioning. When
there is excess – weight gain is inevitable!
The phenomenon is very real and is called
“Spousal Concordance”. It happens more
frequently in the
beginnings of relationships but can carry through the years, or begin at any point. Are you an empty nester with only two mouths to cook for instead of more? Did you or hubby recently retire and now you spend more time in each other’s company? Spousal concordance is sneaky and you may not even be aware it’s happening … have you submitted to his Sunday TV binge-watching routine? Joined his late-night taco runs? When women spend more time at home with their mates, they tend to shift towards eating more and exercising less. Beware of those upcoming fall and winter nights when the TV and ice cream seem very appealing.
beginnings of relationships but can carry through the years, or begin at any point. Are you an empty nester with only two mouths to cook for instead of more? Did you or hubby recently retire and now you spend more time in each other’s company? Spousal concordance is sneaky and you may not even be aware it’s happening … have you submitted to his Sunday TV binge-watching routine? Joined his late-night taco runs? When women spend more time at home with their mates, they tend to shift towards eating more and exercising less. Beware of those upcoming fall and winter nights when the TV and ice cream seem very appealing.
In the March 2010 issue of Women’s Health www.WomensHealthMag.com they offer
some reason why the weight gain happens and how to get it back under control.
You match him bite for bite – it’s tough
to stick to tiny portions when your partner downs 500 to
1500 more calories than a day than you do. Women tend to develop “portion distortion”. You don’t recognize a normal-size serving anymore because you are always eating with a guy who consumes huge platefuls of food. He might be able to get away with it because men have more muscle mass, so they require more calories, but shovelling in all those extra forkfuls WILL eventually catch up to you.
1500 more calories than a day than you do. Women tend to develop “portion distortion”. You don’t recognize a normal-size serving anymore because you are always eating with a guy who consumes huge platefuls of food. He might be able to get away with it because men have more muscle mass, so they require more calories, but shovelling in all those extra forkfuls WILL eventually catch up to you.
How can you fix this? It’s pretty basic! Serve yourself less. Eat about three quarters of what he’s
eating. Sorry, but women burn 26
percent fewer calories than men do, so at that rate you’ll break just about
even. It’s not fair but it is what
it is … men lose weight faster then women too … can’t hate them for the cards
Mother Nature dealt.
His snacks are your snacks – you might not buy chips for yourself, but when he leaves the bag
out on the coffee table, you need supreme willpower to ignore it. Believe it or not women are more likely to
adopt their partner’s eating habits than vice-versa. For some reason women feel that this is a way for them to
“connect” with the men in their lives.
How do you fix this? Know your options. You have two diet-friendly choices. Serve yourself a small amount of his snack
and put it on a plate. Dipping your
hand into the bag over and over again leads to nothing but diet disaster. Or, have a portion controlled, lower-calorie
alternative on hand to munch while he takes down that bag of chips or pint of
ice cream. Pop Chips(120 calories per
serving), with just three servings in a big bag can satisfy your salt craving,
while hockey puck size Skinny Cow ice cream sandwiches (140 calories each) fill
in nicely for fattening frozen desserts.
Who knows – you may even convert him!
If you eat out all the time – sometimes life gets busy and cooking a meal seems like one more
thing you
have to do. The easiest solution is to order in, grab something on the way home or go out to a restaurant. That’s bad news for your waistline. A study of 24 national chains revealed that the average entrée at a sit down restaurant contains 867 calories. And that does not include Apps, sides, drinks and dessert.
have to do. The easiest solution is to order in, grab something on the way home or go out to a restaurant. That’s bad news for your waistline. A study of 24 national chains revealed that the average entrée at a sit down restaurant contains 867 calories. And that does not include Apps, sides, drinks and dessert.
How can you fix it? Cook meals together. Not only can it be some time that you can
share together (food is a bonding experience) but also you can control the fat
and calories by using healthy recipes and ingredients that are low fat.
You are always at home – with the kids, on the couch, in the kitchen – anywhere but at the
gym. A study by the Obesity Journal
found that couples who live together for two or more years are less likely to
be physically active, and the women are the ones more likely to become obese. As positive as relationships can be, they
also change your routine.
How can you fix it? Get him involved. Women who exercised with a partner lost more
weight than those who sweated it out solo.
When people do something together they are more likely to stick with
it. You don’t have to join a gym – just
decide to go for a walk after dinner every night. In a perfect rose-coloured world – when you don’t feel like
going, he’ll drag you out, and you’ll do the same for him.
So – I guess love does come with
calories. But stop blaming you
partner/spouse for your weight gain.
They are not forcing you to consume the food – you own that decision. But, by the same token don’t be afraid to
ask for help. Love may have calories
but it should also have understanding.
Adding a few extra pounds isn’t the really bad part. Starting unhealthy habits is!
If you both need to get back on healthier
track, set small goals you can achieve together. Commit to taking that 15-minute walk together, or forgo take-out (whether
fast food or green juice) twice a week in favour of a home cooked meal.
If you partner does not want to or does not
need to participate, nicely ask for his support
of your efforts … and CARRY ON!
Thursday, 20 November 2014
Sweeteners? Sugar? Or Are You Sweet Enough?
In 1879, Ira Remsen, a researcher from Johns Hopkins
University noticed that a derivative of coal tar he accidentally spilled on his
hand tasted sweet. (My question
being … why would he ever assume to taste it?) While he did not morph into
a slim, but obnoxious Buddy Love like Jerry Lewis did in The Nutty Professor,
his spill did set the stage for the development of saccharin – an artificial
sweetener known today to many seasoned dieters as Sweet-n-Low. This is the most recognized name brand of
the saccharin based sugar substitutes.
It’s now more than 125 years since that fateful lick of coal
tar derivative and saccharin has been joined by a growing list of artificial
sweeteners. Reportedly there is a long
list of more on the way.
These products substitute for sugar. They can replace corn syrup, used in many
soda and sweetened drinks, and table sugars.
The substitute allows the sweet taste to remain in anything and
everything from chocolate and ketchup to gum, ice cream, and soft drinks.
At every restaurant or coffee shop table, between the
salt shaker and the A1 Steak Sauce there sits a box jammed with pastel
packets. If you are trying to reduce
the sugar and calories in your diet, you may be turning to artificial
sweeteners or other sugar substitutes.
You are not alone. Hoping to
dodge a few calories people use them in their coffee or tea. According to a 2006 survey, 61 percent of
U.S. women use artificial sweeteners daily, and 50 percent drink diet soda.
But …
What exactly is in those packets?
Are they safe?
Can they help people shed extra weight?
What part should they play in a healthy eating program?
Let’s start with the real deal – Sucrose aka Sugar. We know sugar contributes to tooth decay and
obesity, yet we still spoon it onto cereal and into coffee (and the food
industry puts heaps – known as added sugar – into other products). North Americans eat 165 pounds of added
sugar each year. Sugar contains 16
calories per teaspoon. It is found
naturally in fruit, added to baked goods, jams and everything else from
marinades to salad dressings.
Sugar offers energy but no nutritional benefits. In 2003 it was recommended that sugar make
up no more that 10% of your diet, or about 12 teaspoons (50 grams) for a 2,000
calories diet. In 2009 the Heart
Association slashed that even further suggesting women consume no more than 6
teaspoons (25 grams) of added sugar and men no more than 9 (37.5 grams)
Check your food labels folks … those numbers are not
difficult to surpass in one sitting!
Another natural sweetener is – Honey. Honey contains 21 calories per teaspoon and
is found in cereals, baked goods and commonly used in tea. Honey contains trace amounts of vitamins and
minerals and studies suggest it may not raise blood sugar as fast as other
sweet products. It is generally better
for the body to have a slow and steady rise in blood sugar after eating, rather
than a drastic spike.
Honey does, however, contain calories and should be used as
sparingly as any other full-calories sweetener.
Something that has been around for a long time is – High-Fructose
Corn Syrup. It contains 17 calories
per teaspoon and is most often found in sodas, desserts and cereals. It contains the sugars fructose and glucose
from processed corn syrup has become a hot topic of debate lately. Because it is less expensive that sucrose
and gives products a longer shelf life, more packaged foods – especially soda,
cereal, and yogurt – contain HFCS as added sugar instead of sucrose. I always question how good anything can be for your body if it gives products "a longer shelf life"?
Some studies say beverages sweetened with HFCS contribute to
obesity more than sucrose, but others show it’s no worse for health. Like any sugar or sweetener, it’s best to
limit your consumption.
The new kid on the block is – Agave Nectar. This contains 20 calories per teaspoon and
is found in cereals, yogurt and added to tea.
The nectar is a product of the agave cactus, and its taste and texture
are similar to honey. It does not
contain as many antioxidants as honey, but it contains approximately the same
amount of calories. Agave, however, is
sweeter than sugar, so proponents argue that you can use less to get similar
sweetness.
Agave nectar contains more fructose than table sugar, which,
according to a recent study, means it is less likely to cause a spike in blood
sugar but could be more likely to reduce your metabolism and insulin
sensitivity.
WHAT IS IN THOSE PRETTY LITTLE PASTEL PACKETS?
Sugar substitutes are loosely considered any sweetener that
you use instead of regular table sugar.
Artificial sweeteners are the most common type of sugar substitute.
So let’s look at the grand-daddy of artificial sweeteners – Saccharine. I remember the days when saccharine was a
little white tablet my mom and aunt put in their coffee. It would fizz up when it was added. And you can forget the bitter-sweet after-taste
of the original Fresca or Tab diet drinks (sweetened with saccharine). These days saccharine is known as
Sweet-n-Low. It has 0 calories and is
commonly found in drinks, canned goods and candy.
Saccharin got a bad rep because rat studies in the early
1970’s found a link between consuming saccharin and bladder cancer. This prompted the U.S. Congress to mandate
in 1981 that all foods containing it bear a warning label. Later studies showed that these results occurred
in MALE rats (not humans) and further research has shown that male rats have a
particular predisposition to bladder cancers.
The Centre for Science in the Public Interest (CSPI) states “the cancer
risks are not something that an individual person should worry about”.
Nutrasweet and Equal are examples of products containing – Aspartame. Aspartame has 0 calories and is most
commonly found in drinks, gum, yogurt and cough drops. One of the most studied artificial
sweeteners is aspartame. It has been
accused of causing everything from weight gain to cancer. Howver, since being approved in 1981,
studies have found no convincing evidence and the World Health Organization as
well as the American Diabetic Association say aspartame poses no threats. The CSPI says “the only caveat is aspartame
in people with a rare disorder known as phenylketonuria (PKU), who are unable
to metabolize phenylalanine. This is an
inherited, genetic disorder and PKU is detected at birth through a mandatory
screening process. Some people,
particularly those prone to migraines may develop headaches after consuming
foods sweetened with aspartame.
Another fairly recent addition to the artificial sweetener
shelf is Truvia that contains – Rebiana. It also contains 0 calories and is found in diet drinks, yogurts,
and sold in individual packets. Derived
from the stevia plant, rebiana is deemed the natural alternative to artificial
sweeteners. Although crude stevia
extracts are not approved by the FDA, refined stevia products such as Truvia
are generally regarded as safe.
However – a group of UCLA toxicologists wrote
a letter to the FDA stating several (but not all) of their lab tests showed the
sweetener to cause mutations and DNA damage and urged further testing. Until further testing, be mindful of the
amount you’re consuming.
And we move on to – Stevia. A shrub native to Paraguay and a member of the sunflower family,
Stevia is a herb that is 300 times sweeter than sugar. In North America, the safety, efficacy and
acceptability of Stevia as an ingredient in natural health products or as a
sweetener food additive are currently the subject of much debate. Evidence suggests that Stevia and its
isolates may be present a risk to pregnant women, children and those who have
low blood pressure. As a result, the
labels of Stevia-containing natural health products are required to carry
warnings.
Rapidly becoming the most popular sweetener on the market is
Splenda that contains – Sucralose.
It contains 0 calories. As it
says on the label, sucralose – which has been around since 1998 and is used in
ice cream, sauces, and jellies – is made from sugar and tastes closest to the
real thing. To create it, food chemists
substitute chlorine atoms for three hydrogen-oxygen groups on the sucrose
molecule. The switch makes Splenda a
tongue-tingling 600 times sweeter than sugar.
Splenda is not affected by heat and retains its sweetness in hot
beverages, baked goods, and processed foods.
This has some advantages.
As the obesity epidemic continues, chemists continue to
search the perfect sugar substitue.
Next up for FDA approval is a product called Alitame, which is
similar to aspartame but 10 times sweeter, with no aftertaste.
Can you overdose of sweeteners?
According to WebMD as far as nonsugar sweeteners there is
not a tremendous potential for overdose.
Even if a person binges on low-calorie Fudgesicles or Creamsicles, as
long as the rest of their diet is healthy, there is no downside because they would
otherwise probably be bingeing on something a lot worse.
CAN THEY HELP PEOPLE SHED EXTRA WEIGHT?
“Artificial sweeteners can serve a definite purpose in
weight loss and diabetes control. It
enables people that are either carb, sugar, or calorie conscious to take in a
wider range of foods that they would either not be allowed to eat or could only
eat in such teeny amounts that they were not satisfying. Artifical sweeteners allow people to stick
to a good diet for a longer period of time.
In a diet, artificial sweeteners are considered “free foods”. The sugar substitutes do not count as a
carbohydrate, a fat, or any other exchange.
These products can be useful when used appropriately
for people like diabetics who need to control their sugar intake and in
overweight people who need to control their calorie intake.
Artificial sweeteners do not affect blood sugar levels,
but some foods containing them can still affect blood sugar because of the
other carbohydrates or proteins in those foods. In other words, while foods that contain artificial sweeteners
may be sugar-free, they may not be carbohydrate free.
Just because a food contains artificial sweeteners
instead of sugar is not carte blanche for grazing!
The real key to weight loss is calories. If you substitute a diet soda for a sugar soda,
you save 100 calories, but if you eat 15 sugar free cookies (which have
calories) instead of two regular cookies, you may not be helping yourself at
all.” (Ruth Kava, Phd, RD, director
of nutrition for the American Council on Science and Health in New York City)
ARE THEY SAFE?
Okay … so faux sugars won’t do you any serious harm. And they look even better when you consider
the problems that sugar can cause. But
remember … if you get more than 15 percent of your calories from foods and
drinks with added sugar vs. naturally sweet foods like fruit, you increase your
chances of mood swings, cavities, even grogginess. And of course excess sugar can result in excess pounds.
WHAT PART SHOULD THEY PLAY IN A HEALTHY EATING PROGRAM?
You’d think that artificial sweeteners, which don’t cause
blood sugar spikes would lead to slimmer middles. Alas, not necessarily so.
One Harvard Medical School study did show that aspartame helped women
maintain weight loss over time by helping them cut calories. But another study in the International
Journal of Obesity suggests that when we offer our bodies sweet tasting foods
and beverages but give them no calories, they crave real sugar even more. Substitutes may not signal the same satiety
hormones as sugar, making it easier to overeat.
There are some guidelines for “maximum intakes for sugar
substitutes”. The FDA has
established the amount you can ingest every 24 hours with no adverse
effects. The rule? A 150-pound adult can have 8 and a half
packets of Sweet-n-Low, 87 packets of Equal or NutraSweet, or 25 packets of
Splenda daily.
If you need more than those quantities, again, you need to
be re-evaluating your overall diet!
Still confused? Me
too!
The bottom line (according to “Health” magazine): Most nutritionists agree that you’ll end up
healthier and more satisfied eating a few squares of chocolate after lunch than
feasting on artificially sweetened foods all day. And when you face your morning coffee, remember that sugar
delivers just 15 calories per teaspoon – which you can burn by sleeping for 13
minutes.
The bottom line for me:
I cannot stop at “a few squares” of chocolate … so that’s a bad
suggestions for me! I don’t “feast” on
artificially sweetened foods all day … if I snack in the afternoon I try to
make it fruit. I like using sweetener
in my coffee, but use sugar or honey in my tea. Why? For me – it’s based
on taste. I like having diet Pepsi with
my dinner, but very rarely even finish a 355 ml can. I do not overindulge in other “diet products”. I know I don’t indulge in 25 packets per
day! So, I’m going to stick with
Splenda in my coffee.
Personally, I am glad I looked into this topic (suggested by
one of my TOPS group members) because it does lay to rest some of the health
concerns. But, as with everything else,
I guess everyone has to decide what is the best for themselves.
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