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Table of Contents
Notes from the Editor
At our meeting in October, I presented a special diet for 30 days. It is only for the stout hearted, but those of you who took the challenge are seeing success. If you are interested, call me at the office and let's get started.
Some of us have been friends for a long time, others just a few short weeks. Please know that I am concerned about your health and want to help you achieve your goals, whatever they may be.
Remember that January, 2007 ends our 6-month weight loss contest. If you lost 10% of your weight in the last 6 months, call the office and talk with me to get the credit you deserve. Keep up the good work.
As the holidays are approaching, some of us are already stressed, depressed, and who knows what else. Remember to keep important things important and dumb stuff dumb. I would like to take this opportunity to wish you a Happy Thanksgiving and Merry Christmas. May all your family enjoy the peace and beauty of this season.
Looking forward to seeing you Wednesday, November 1st at 7PM at the office for our next Insulin Resistance meeting. REMEMBER, no meeting in December.
Think Yourself Thin: Even During the Holidays
I found 10 great ideas by Jennifer Playford
- Maintain a Semblance of Normalcy.
Stick with your usual routine whenever you can. If you usually have a fruit smoothie for breakfast, don't pick up a holiday spiced latte and pastry on your way to buy stocking stuffers. And continue to carve out time for the gym or brisk daily walks. Exercise reduces stress, leaving you less likely to reach for sugar and fat filled comforting treats.
- Create Tranquil Transitions.
Before you sprint to your chocolate stash to celebrate a moment of downtime, make the transition from crazed to calm. In highly emotional moments, it's easy to overindulge. Often if you can delay the urge to eat for 10 minutes it will subside. Call a friend or watch a few minutes of a funny show, then sit down with a soothing mug of herbal tea or sugar-free cocoa. If you're truly hungry, try a small treat, like a couple of graham crackers or a square of dark chocolate.
- Enjoy Yourself without Overdoing it.
Instead of vowing to avoid all treats, which is unrealistic and often backfires-leading you to eat more-think ahead to what you really want to have.
- Learn to Say "No" Gracefully.
It's hard enough to keep temptation in check when so many enticing foods are sitting out on the table; it's next to impossible when your mother keeps pushing platters into your lap. "I've enjoyed this delicious meal so much that I am too full to have another bit." Remember, you are not doing anyone a favor if you overeat and then become annoyed with yourself and your host.
- Kid Around.
Take a break from food and relatives by going on a walk with the kids or leading them in another non-eating activity, like stringing a popcorn garland for the tree. Or, teach your niece how to knit a scarf.
- Brush off the Binge.
When you feel you've strayed from your plan, you're inclined to throw up your hands and say, 'I've blown it, so I might as well keep going and start tomorrow. But tomorrow can turn into next week, next month or next year.' Don't berate yourself for having overeaten; use the experience as a learning opportunity. First acknowledge what's happened, then figure out what caused the cookie overdose (say, sitting too long at the table). Finally, plan a different strategy to try next time.
- Don't Shop 'til you Drop (from Hunger).
Waiting to eat until you're starving is a recipe for diet disaster. If you're heading out for a marathon day of shopping, eat a healthful meal before you leave home, and don't allow more than 4 hours to pass without eating again. If the food court is your only option for filling up, choose a meal that offers a satisfying mix of lean protein and fiber (such as a grilled chicken salad or a bean burrito).
- Don't Starve-or Stuff-Before the Party.
If you limit your calories all day until the big meal, once you finally allow yourself to eat, you'll consume too much too quickly. Conversely having a hearty meal before the party so that you're not hungry isn't realistic. Faced with mouthwatering mini quiches and spiced nuts, you'll naturally want to indulge. Eat normally during the day, choosing low-calorie, balanced foods. When you get to the party, take a small, cocktail size plate and reach for reasonable portions of the foods that appeal to you most. Be sure to tune in your hunger before going back for seconds.
- Switch your signature Sweets.
If you enjoy making dozens of Christmas cookies, do it-but set limits on how many you sample in the process. However, if holiday baking adds one more to-do to your list, along with some calories, switch to a new ritual, such as constructing a gingerbread house with your kids. Have the least favorite candies on hand for decorations.
- Pack Snacks.
If your holiday season involves travel, minimize stress by preempting flights for food at crowded airports or rest stops. Pack healthy snacks for the car or plane. Fruit, single serve packs of trail mix, and energy bars are a good suggestion.
Three Top Diet Derailers
- SLEEPING TOO LITTLE
Getting fewer "z"s to meet the demands of the season? Sleep deprivation can cause hormonal changes that boost appetite. Most adults need 7-8 hours of shut eye a night.
- WORKING TOO MUCH
This may result in too little time to prepare healthful meals or to exercise.
- TUNING OUT
Individuals eat 12% more calories when watching TV.
Make a Soldier's Day
Help the troops with:
Telephone Cards: Purchase at the Post Office or purchase through Army and Air Force Exchange Service -- AAFES.com or 1-800-527-2345.
Send Care Packages: For a $25 donation, Operation USO Care Package, which is approved by the Department of Defense, will put together a package and send it to a loved one or any service member, complete with a personal message from you -- Operationuspcarepackage.org or 1-800-876-7469.
Lose Five Pounds Without Dieting
Culprit: Milk Troubles
As we age we produce less lactase, the enzyme needed to digest lactose. Without lactase, the undigested milk sugar ferments and gases form inside our body. The trapped gas causes bloat.
Culprit: Salt Overload
The sodium found in many foods causes water retention. Watch out for pickles, potato chips, salted nuts, pretzels, many canned soups and sauces, and condiments such as ketchup and mustard. Another bloating demon is MSG which can be found in more than just Chinese food.
Culprit: Too Much Starch
Pasta, potatoes and bread can make you feel like a Macy's Thanksgiving Balloon. Starchy carbs absorb water that your body needs to flush waste out of your system. This built up gas inflates your tummy. Also avoid the high fat foods and sauces that accompany these carbs which can make you feel sluggish because they take longer to digest. Constipation also results from slow digestion.
Culprit: Lack of Fiber
Ideally you should consume between 20-35 grams of fiber daily. A medium apple, medium sweet potato, 1/2 c oatmeal each contain about 4 grams. 1/2 c kidney beans has more than 5 grams. Increase your fiber intake gradually or else you may get uncomfortable bloating, gas or diarrhea.
Culprit: Seltzer and Soda
Those bubbles in carbonated drinks go right from the glass to bloating your belly. Limit these and drink plenty of water. Snack on foods with a high water content such as cucumbers, lettuce, carrots, and watermelon. Peppermint, chamomile and fennel are soothing herbal teas for your tummy.
When Should I Throw It Out?
Leftovers should be eaten in 3-4 days. In the freezer, leftovers can last up to 3 weeks.
Lunch meat lasts 3-5 days after being opened. Unopened you can keep it up to 2 weeks.
Vegetables vary by type, but generally should be eaten within 7 days.
Raw poultry and ground meat should be eaten or frozen in 1-2 days.
Gravy lasts only 1-2 days.
Baking soda, rice and sugar remain fresh for up to a year.
Flour stays fresh for 1-3 months, but when kept in an air tight container will last for up to 6 months.
Oils stay fresh for 1-3 months, but when kept in an air tight container will last for up to 6 months.
Ice cream lasts 2-4 months.
Frozen raw poultry or pork lasts 12 months.
Frozen raw beef when ground lasts 3-4 months.
Whole steaks can be stored up for to a year.
Frozen fruits and veggies can be stored up to a year.
Preventative Medicine
Medical help is not just when you are sick-regular visits with them can prevent problems before they become an issue. Here are 6 doctor appointments you should make.
Eye Exam: Whether you wear glasses or not, you should get your eyes checked every two years. If you are over 55, wear glasses, or have diabetes, you should schedule an appointment once a year.
Dental Cleaning: Children and adults alike should get a regular dental cleaning every six months. If you have gum disease, you should visit your dentist every three months.
Skin Cancer Screening: While you should check your body for new or changing moles at least once a month, you should also schedule an appointment with a dermatologist once a year to screen for skin cancer.
Cholesterol Test: After 45 you should get a cholesterol test at least every 5 years (unless it is not normal, then it should be yearly). If you have other risk factors for heart disease, such as diabetes, high blood pressure, or a family history of heart disease, you should start testing your cholesterol at 20. Children two years of age are encouraged to have their cholesterol checked if they have parents who are overweight or they themselves are.
Colonoscopy: Allows the doctor to look into your large intestine and screen for abnormal growths, ulcers and cancers. If you are over 50, you should get a colonoscopy every 10 years.
Mammogram: A mammogram is a low dose x-ray system that screens women for breast cancer. Women over 40 should get a mammogram every year and women who notice a change in their breast (such as a lump or pain or dry skin on one breast) should consult a doctor immediately to ensure there are no other problems.
Little Known Facts
- The average human eats 70 tons of food in a lifetime (a ton is 2,000 lbs)
- The largest known kidney stone is 1.36 kilograms (a kilogram is 2.2 lbs)
Wardrobe Tip
If you want a larger wardrobe without an appropriate increase in cost, look at your clothing and see what color most of your blouses go with? Black or brown? Add a little black skirt or brown (taupe) skirt. Then you will find multiple matches.
Ten Tricks to Lighten Up Your Favorite Treat
By Elaine Magee
- Canola Cooking Spray
Often it works well to disperse a small amount of olive oil or canola oil onto the surface of a pan or a food instead of drenching or submerging the food in fat. You're still using oil this way-just a lot less. Using spray leaves just enough oil on the surface of the food so it can brown and crisp as it cooks.
- Lemon, Lime, or Orange Zest
The zest, or outermost layer of a citrus fruit, is full of aromatic oils and flavor and is an easy way to boost the flavor of low fat dough and batters. When I lighten up recipes, I try to zip up the flavor to compensate for taking out fat. I use zest in all sorts of recipes; from muffins, cakes, and bars to pies and pancakes. It adds that punch of flavor without adding any calories or fat.
- Nonstick Fry Pan, Saucepans, and Baking Dishes
Using nonstick pans and dishes means you need less fat to keep food from sticking. They make light cooking and baking a lot easier.
- Egg Substitute
Egg Beaters and similar egg substitutes are made up mostly of egg whites and they come in handy when lightening egg dishes like quiche or omelets. For most egg dishes, you can use half real eggs and half egg substitute without a noticeable difference in taste or texture. Keep in mind that 1/4 c of egg substitute is equal to 1 large egg.
- Fat-Free Sour Cream
Fat-free sour cream is the bomb in light recipes for two reasons: it's an easy replacement for real sour cream called for in recipes, and you can also use it as a substitute for some of the fat you've cut from baking recipes like brownies, cake or muffins.
- Less, or Lighter, Cheese
You have two light choices when it comes to recipes using one of my favorite food ingredients-cheese. You can use half as much of the full fat cheese called for, or you can use the same amount called for but switch to a light or reduced fat cheese. Recipes often call for more cheese than is truly needed, so if you stick with full fat cheese, you can usually get by quite well with less.
- Light Cream Cheese
It looks like cream cheese, it tastes like cream cheese, but it's light cream cheese with 1/3 to 1/2 less fat, depending on the brand. For recipes calling for cream cheese-cheesecakes, cookies, muffins, casserole, spreads, or sauces-you can usually use light cream cheese without a noticeable difference. If you want to cut calories and fat even more, use half light cream cheese and half fat free cream cheese. If you use the fat free cream cheese for the full amount it does keep the mixture less firm.
- Lean and Trimmed Meats
Buying lean or lower fat meat (like skinless chicken, light sausage, the leanest cuts of beef or pork) for your recipes can crank the calories and fat down a few notches without really changing the taste of the dish. And don't forget to trim any visible white fat from the meat before adding it to your recipes.
- Sugar Blends
They look a little like sugar, they taste like sugar, they measure like sugar, but they're only half sugar. They're the new sugar blends that are pricy. The Splenda and sugar blend, or Equal and sugar blend. Most people prefer one or the other.
- Less Fat Margarines
In baking recipes where you can't substitute canola oil, you can use a less fat margarine--(around 8 grams of fat per tablespoon) with no trans fat to cut the fat by 1/3. It works well in all sorts of recipes, from pound cakes and cookies to crisps and cobblers. Remember you can also substitute 1/2 the fat in a recipe with applesauce without a change in taste or texture.
Low Cost Nutritious Foods
- For snacks, try popcorn, pretzels, or cereal
- Fresh vegetables in season are a great buy; otherwise, canned or frozen vegetables are similar nutritionally
- Buy fruits in season for the best taste and bargain prices
- Buy or make plain yogurt and add your own fresh fruit
- Use powdered fat free milk for cooking and baking
- Make meat a side dish rather than the whole meal, or make meatless meals throughout the week
- Choose fats and sweets less often to benefit both your budget and your weight
Don't forget to tell a friend about Once Upon a Thigh!
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