Food Triggers and Cravings: How to Cope

Welcome once again to this Health and Fitness blog. Here is another fascinating snippet of health related news for you to read all about:

“To diet is to “no” thyself”* Hmm… Diets are tricky whether you are wanting to lose weight or simply maintain. All too often it can seem like a never ending struggle with self control. However, more than half the battle is “knowing” yourself rather than simply saying “no”. As you learn more about when you overeat, you can put strategies in place to cope better with food triggers and cravings. Better yet, you can revamp your diet and lifestyle such that the need to say no becomes rare.

What's your passion? If you need a distraction from food spend time doing SOMETHING related to your passion!

In this part of my three-part series I’ll cover some of the things you can do to understand your situation better. I’ll also touch on some tips to manage the food triggers and cravings you encounter with your current diet. In the next article I’ll cover how you might improve your diet and lifestyle to avoid the need for having quite so many coping strategies. It is possible to maximize your satisfaction with the food you eat and still have a low calorie and nutritious diet. Believe it or not healthy eating can be enjoyable.

Know Yourself

The single best way to identify and better understand your food triggers and cravings is to keep a food diary. You can keep it simple but getting a handle on when you overeat and what causes you to overeat is priceless. Keep a record of the sights, sounds, and smells that trigger you to overeat or bring on a craving. Track when you eat, where, and how much. Look for and record all situations that lead you to overeat.

For example, do you enjoy eating chips, crackers, popcorn, or other snack food while watching TV? If you enjoy eating a little something every so often that’s fine. On the other hand, if you do this on a regular basis it’s a habit that could be problematic. Worse yet, if you find yourself getting something to eat as a result of simply turning on the TV, that’s a food trigger.

Something I’ve learned is that I cannot have potato chips in my house. My husband knows this but he does most of the grocery shopping. And he likes to buy me chips on occasion because he knows how much I love them. I know he means well but it’s a problem. Potato chips are a HUGE food trigger for me! It doesn’t matter if they are out of reach, out of sight, or hidden. If there are potato chips in my house and a moment of weakness hits, I WILL find the chips!

Another way food diaries might help is to have a place to write about your feelings when you have the urge to eat more than you need. Expressing your emotions on paper can help lessen the urge.

Like it or not keeping a food diary can mean the difference between succeeding with weight loss or not. People who keep food diaries for weight loss have been shown to lose more weight and be more likely to keep it off. Knowing yourself and accepting what works and what doesn’t matters!

As you gain more knowledge about your eating habits you can begin to lessen impact of food triggers and possibly reduce the occurrence of cravings. (Read my previous article to learn more about food cravings and what they mean.)

The Value of Distraction and Emotional Release

Distraction can be just as effective for adults as it is for children or pets! The key is to be prepared in advance.

Let’s say you have a meal plan that provides you with an “appropriate number of calories” each day. What do you do when it’s NOT TIME for a planned meal or snack and you have an urge to eat? There are three things to keep in mind.

1. Start out by asking yourself if you would be willing to eat a carrot, apple, or something else nutritious and low calorie that may not be a favorite. Some people call this the carrot or apple test because these two foods are more likely to sound appealing if you are actually hungry.

If you say no to the carrot, apple, or other less than exciting nutritious food, then chances are good you are not actually hungry. This may help you distinguish if you NEED to eat but it won’t take the desire away. If you are actually hungry and it’s not time for a planned meal or snack, I would suggest you eat a small amount of something filling and satisfying such as a few nuts, some lean deli slices of turkey, or a small wedge of cheese. These are good sources of protein that might take the edge off your hunger and keep you feeling more satisfied till your next meal or snack.

2. If you are not genuinely hungry it’s time to distract yourself. One coach I read about encourages her clients to create lists of favorite music to listen to whenever confronting a persistent craving. Songs can provide an emotional release in addition to a distraction.

The list of possible distraction ideas are endless. You simply need to make up a short list of the ideas that might be most helpful for you. Keep your list handy for when your perceived hunger is preventing you from thinking clearly. You could play with your pet, enjoy comedy, take a relaxing bath, read a good book or magazine, get in touch with your friends on facebook, call someone up, find something to be passionate about, take a walk, etc.

For an excellent list of potential food triggers and strategies for handling the triggers you’ll want to read an article written by Dr. Michelle May on coping.

3. Third, know that a food craving will generally begin to subside in intensity and simply go away if you give yourself a chance. With a bit of distance and enough time away from the food calling your name, it is possible to overcome a craving.

[NOTE: If you don't know how many calories you need while on a diet or otherwise there's a way for you to figure this out with a fair degree of accuracy. As much as 90 percent or more of the American population cannot accurately estimate their needs. International Food Information Council Foundation, 2011]  Be careful of the assessment tools you use online. Most are inaccurate.]

*Thanks to Daniel Wurona for the diet humor.

The tips I’ve shared today can help you cope better with the food triggers and cravings you experience with your current diet. In the next article I will cover how making improvements to your diet and lifestyle will go a long way in minimizing your coping struggles.

Till next time, watch those calories and eat healthy food!

You may be able to get the full story by clicking here:
Women and Weight Website

Also, check out this great weight loss and health site for more ways to lose weight and stay healthy.

Health and Fitness

Tags: weight loss // Add Comment »

Food Triggers and Cravings: How to Cope Part One

Welcome once again to this Health and Fitness blog. Here is another fascinating snippet of health related news for you to read all about:

“To diet is to “no” thyself”* Hmm… Diets are tricky whether you are wanting to lose weight or simply maintain. All too often it can seem like a never ending struggle with self control. However, more than half the battle is “knowing” yourself rather than simply saying “no”. As you learn more about when you overeat, you can put strategies in place to cope better with food triggers and cravings. Better yet, you can revamp your diet and lifestyle such that the need to say no becomes rare.

What's your passion? If you need a distraction from food spend time doing SOMETHING related to your passion!

In part one I’ll cover some of the things you can do to understand your situation better. I’ll also touch on some tips to manage the food triggers and cravings you encounter with your current diet. In the next article I’ll cover how you might improve your diet and lifestyle to avoid the need for having quite so many coping strategies. It is possible to maximize your satisfaction with the food you eat and still have a low calorie and nutritious diet. Believe it or not healthy eating can be enjoyable.

Know Yourself

The single best way to identify and better understand your food triggers and cravings is to keep a food diary. You can keep it simple but like it or not getting a handle on when you overeat and what causes you to overeat is priceless. Keep a record of the sights, sounds, and smells that trigger you to overeat or bring on a craving. Track when you eat, where, and how much. Look for and record all situations that lead you to overeat.

For example, do you enjoy eating chips, crackers, popcorn, or other snack food while watching TV? If you enjoy eating a little something every so often that’s fine. On the other hand, if you do this on a regular basis it’s a habit that could be problematic. Worse yet, if you find yourself getting something to eat as a result of simply turning on the TV, that’s a food trigger.

Something I’ve learned is that I cannot have potato chips in my house. My husband knows this but he does most of the grocery shopping. And he likes to buy me chips on occasion because he knows how much I love them. I know he means well but it’s a problem. Potato chips are a HUGE food trigger for me! It doesn’t matter if they are out of reach, out of sight, or hidden. If there are potato chips in my house and a moment of weakness hits, I WILL find the chips!

Another way food diaries might help is to have a place to write about your feelings when you have the urge to eat more than you need. Expressing your emotions on paper can help lessen the urge.

Like it or not keeping a food diary can mean the difference between succeeding with weight loss or not. People who keep food diaries for weight loss have been shown to lose more weight and be more likely to keep it off. Knowing yourself and accepting what works and what doesn’t matters!

As you gain more knowledge about your eating habits you can begin to lessen impact of food triggers and possibly reduce the occurrence of cravings. (Read my previous article to learn more about food cravings and what they mean.)

The Value of Distraction and Emotional Release

Distraction can be just as effective for adults as it is for children or pets! The key is to be prepared in advance.

Let’s say you have a meal plan that provides you with an “appropriate number of calories” each day. What do you do when it’s NOT TIME for a planned meal or snack and you have an urge to eat? There are three things to keep in mind.

1. Start out by asking yourself if you would be willing to eat a carrot, apple, or something else nutritious and low calorie that may not be a favorite. Some people call this the carrot or apple test because these two foods are more likely to sound appealing if you are actually hungry.

If you say no to the carrot, apple, or other less than exciting nutritious food, then chances are good you are not actually hungry. This may help you distinguish if you NEED to eat but it won’t take the desire away. If you are actually hungry and it’s not time for a planned meal or snack, I would suggest you eat a small amount of something filling and satisfying such as a few nuts, some lean deli slices of turkey, or a small wedge of cheese. These are good sources of protein that might take the edge off your hunger and keep you feeling more satisfied till your next meal or snack.

2. If you are not genuinely hungry it’s time to distract yourself. One coach I read about encourages her clients to create lists of favorite music to listen to whenever confronting a persistent craving. Songs can provide an emotional release in addition to a distraction.

The list of possible distraction ideas are endless. You simply need to make up a short list of the ideas that might be most helpful for you. Keep your list handy for when your perceived hunger is preventing you from thinking clearly. You could play with your pet, enjoy comedy, take a relaxing bath, read a good book or magazine, get in touch with your friends on facebook, call someone up, find something to be passionate about, take a walk, etc.

For an excellent list of potential food triggers and strategies for handling the triggers you’ll want to read an article written by Dr. Michelle May on coping.

3. Third, know that a food craving will generally begin to subside in intensity and simply go away if you give yourself a chance. With a bit of distance and enough time away from the food calling your name, it is possible to overcome a craving.

[NOTE: If you don't know how many calories you need while on a diet or otherwise there's a way for you to figure this out with a fair degree of accuracy. As much as 90 percent or more of the American population cannot accurately estimate their needs. International Food Information Council Foundation, 2011]  Be careful of the assessment tools you use online. Most are inaccurate.]

*Thanks to Daniel Wurona for the diet humor.

The tips I’ve shared today can help you cope better with the food triggers and cravings you experience with your current diet. In the next article I will cover how making improvements to your diet and lifestyle will go a long way in minimizing your coping struggles.

Till next time, watch those calories and eat healthy food!

You may be able to get the full story by clicking here:
Women and Weight Website

Also, check out this great weight loss and health site for more ways to lose weight and stay healthy.

Health and Fitness

Tags: weight loss // Add Comment »

Food Cravings and What They Mean

Welcome once again to this Health and Fitness blog. Here is another fascinating snippet of health related news for you to read all about:

Have Cravings? Don’t worry, there’s nothing unusual about that. Almost everyone experiences food cravings of one kind or another.

Many people experience cravings for pizza. What do you crave from time to time?

If we look at just the word craving, the dictionary might describe it as “a consuming desire or yearning.” More specifically, a food craving has been defined as an “intense desire to eat a specific food.” Although normal, food cravings need to be handled carefully or they can wreak havoc on healthy eating and weight loss.

Cravings can seemingly pop up out of nowhere. For example, a craving might be “triggered” by an emotion or situation. Boredom or stress might be emotional triggers. Holiday celebrations and social events might be examples of situational triggers. Food triggers are common yet it seems to me that not all of these triggers result in cravings.

You might experience a food trigger that causes you to seek out a specific food. Whereas another food trigger might cause you to simply overeat the available food. Only the first example results in a craving or an intense desire for a SPECIFIC food or type of food. This differs from simply overeating because you can.

Brian Wansink, PhD, the Director of Cornell University’s Food and Brand Lab has spent a lifetime studying food and behavior. He’s found cravings to fall into two basic categories: snacks and meal foods.

Snacks include such foods as potato chips, ice cream, cookies, and chocolate. Meal foods include pizza, pasta, burgers, and casseroles. To learn more about Dr. Wansink’s work and why we eat what we do, you might want to read his book titled “Mindless Eating: Why We Eat More than We Think.”

If food triggers are not the only source of cravings, what else might bring on a craving for a certain food? Some think it is the result of hormonal fluctuations. Others believe it results from your body’s attempt to satisfy a need for certain nutrients or to simply get more calories.

We do know that the food you crave is often influenced by your age and gender. Women have a tendency to crave sweet food and men tend to crave salty food. We also know that premenstrual cravings can be particularly intense and difficult to ignore.

Cravings have long been attributed to a specific desire for carbohydrates. However, the results from a number of studies over the past 20-30 years suggest that may not be true.

Researchers have learned more about cravings by studying the kinds of foods people choose when they binge and also from reviewing detailed food records as found in the food diaries of people participating in weight loss programs.

Studies about bingeing episodes revealed an increased intake of calories from fat, a reduced intake of calories from protein, while surprisingly carbohydrate intake actually remained the same (with respect, I believe, to the percentage of total daily caloric intake). (Sugar and Fat: Cravings and Aversions, J. of Nutrition, 2003) In more recent studies on weight loss and cravings, the individuals who lost the most weight (by percentage) were those who craved foods with a high caloric density (as opposed to low calorie foods). These study results suggest cravings are more likely to be influenced by a perceived need for calories and not carbohydrates.

The foods commonly craved such as chocolate, salty snacks, chips, French Fries, pizza, and pasta tend to have a high caloric density and are typically high in fat, sugar, and/or salt. That anyone on a low calorie or overly restricted diet struggles with cravings is not surprising!

What may be less well known is that those individuals who accept cravings as normal and who choose to satisfy their need for high calorie less than healthy foods from time to time are actually more successful with weight loss and maintenance than those who fight the desire. The secret seems to be learning how to strike a balance between following up on a craving vs. knowing when to ignore one. The alternative of attempting to NEVER indulge may be a recipe for disaster.

Another less well known fact is that food cravings may not decrease in frequency over time. Thus learning to control how often you give in and indulge is a skill worth learning. In the next article I’ll share with you a number of tips to sharpen your ability.

You may be able to get the full story by clicking here:
Women and Weight Website

Also, check out this great weight loss and health site for more ways to lose weight and stay healthy.

Health and Fitness

Tags: weight loss // Add Comment »

Easy to Make and Fun: 5 Low Calorie yet Delicious Treats

Welcome once again to this Health and Fitness blog. Here is another fascinating snippet of health related news for you to read all about:

I was having one of those days last week when nothing I ate was satisfying. Maybe you know what I mean. Most of the time I’m careful about what I eat but that’s the problem. It was one of those days when all I wanted was a tasty sweet treat. Nothing else would do. Low calorie and healthy would be fine but whatever I chose had to be tasty and sweet also. I needed some new ideas fast!

Chocolate Cake in a Cup recipe and image by Linda Farnsworth. Awesome!

There was nothing in the house that would do. I like it that way. It’s much easier to stay on track with healthy eating. But I do believe in keeping my pantry stocked with potentially important ingredients for when an inescapable craving hits.

While reviewing my RSS feeds (an information retrieval system on my computer) I happened upon a recipe for a 35-Second Chocolate Cake in a Cup! I couldn’t believe my good fortune. The recipe looked yummy and I actually had the ingredients on hand. Yippee! I gave it a try and oh wow was that good!

That one success inspired me to come up with other ideas. Here’s what I found.

1. Linda’s Chocolate Cake

I followed the basics of the original recipe for 35-Second Chocolate Cake in a Cup created by Linda of the EatingWellLivingThin blog. However, I switched out the all-purpose flour for whole wheat, used skim milk, and included 2 packages of Truvia instead of the Splenda Granular. And it turned out great. I would imagine the original recipe is as good or better if you’d like to check it out! (follow the link above)

My version:

Ingredients

2 Tbsp. whole wheat flour

2 Pkgs. Truvia

2 tsp. unsweetened cocoa powder

1/4 tsp. baking powder

1/8 tsp. instant coffee crystals (optional, I used Taster’s Choice House Blend)

Pinch of salt

2 Tbsp. skim milk

1 tsp. vegetable oil

Drop of Vanilla Extract

Directions:

Spray a custard cup or ramekin with vegetable cooking spray.

In a small bowl, mix the flour, Truvia, cocoa powder, baking powder, coffee crystals, and salt till there are no lumps. Stir in the milk, oil, and vanilla until smooth. Pour into the prepared custard cup.

Bake in a microwave oven on high for 35 seconds (time may vary depending on the microwave). Linda suggests cooking an additional 5 seconds if necessary but she says to be careful with overcooking or the cake will become rubbery.

Serve with just a bit of chocolate sauce, sprinkle of powdered sugar, cream, or eat plain as a brownie.

110 calories

3.7 grams protein

2.7 grams dietary fiber

2.0 grams sugar

2. Baked Grapefruit

I’ve never been much of a grapefruit fan because I need to add too much sugar to mask the tartness and underlying bitter taste that I experience when eating a grapefruit cold or at room temperature.

However, adding just a tiny bit of sweetness and baking, an otherwise unappealing grapefruit becomes a restaurant quality, warm, and sweet treat. I think I may never eat grapefruit any other way!

Serves two.

Ingredients:

1 Grapefruit

2 tsp. maple syrup (or honey)

1 tsp. cinnamon

Directions:

Halve the grapefruit and loosen the sections with a paring knife. Drizzle a tsp. of maple syrup OR honey on each half. Sprinkle with cinnamon. Bake at 375 degrees for 15 minutes.

70 calories

2.6 grams dietary fiber

38.8 mg Vit. C

3. Orange Sorbet

The original recipe I found calls for using sweetened condensed milk. Umm…not a good idea on a low calorie diet. I suppose you might try using plain nonfat yogurt BUT the little bit of fat in Half & Half makes this simple recipe a real treat! And a 1/2 cup serving of the sorbet will only have 1 gram of saturated fat.

Makes 2 servings about 1/2 cup each

Ingredients:

1/8 cup Half & Half Cream (2 Tbsp.)

Juice (and Pulp if preferred) from 2 Oranges

1-2 tsp. Lemon Juice

2 pkgs. Truvia

Directions:

Halve the oranges. Squeeze the juice and pulp into a small bowl. Add the Half & Half Cream, lemon juice, and Truvia. Mix well and freeze for 4-5 hours. Allow to thaw slightly for 10-15 minutes at room temperature before serving.

94 calories per serving

97 mg Vit. C

4. Strawberry Sorbet

In this recipe, as with the Orange Sorbet, I chose to use Half & Half Cream instead of plain nonfat yogurt. The difference in taste is noticeable. The calorie count is only slightly higher and the saturated fat content minimal. If you are keeping track of your overall saturated fat intake, the amount in this recipe needn’t be a problem.

Makes 3 servings about 1/2 cup each.

Ingredients:

2-3 cups frozen strawberries

1/2 cup Half & Half Cream

2 pkgs. Truvia

Directions:

Puree all the ingredients in a food processor until creamy. Serve immediately or freeze 4-5 hours. Allow to thaw for 10-15 minutes at room temperature before serving.

85-100 calories per serving

4.8 grams fat

2.9 grams saturated fat

5.3 grams sugar

41.2 mg Vit. C

5. Easy Baked Apples

Make this recipe for one as a treat and you will also have one serving of fruit for the day. Or enjoy only half at a time. It’s filling and good but not very sweet. If you can afford the additional calories you might want to add a bit more sugar or a sugar substitute.

Serving: One baked apple.

Ingredients:

2 apples (baking apples)

1/4 cup Quick Cooking Oatmeal

2 Tbsp. Half & Half Cream

1 tsp. honey

1 tsp. cinnamon

1/2 tsp. lemon juice

Directions:

Preheat oven to 350 degrees.

Cut the top and bottom off of the apples and core. Pour lemon juice over the cut sides. Mix the oatmeal, half & half cream, cinnamon, and honey. Add mix to apple core. Place the stuffed apples on a baking sheet and cover with foil. Bake for about 40-50 minutes until tender.

Serve with a little more Half & Half Cream or vanilla yogurt.

For one whole apple:

156 calories

5.4 grams dietary fiber

5.2 grams protein

2.5 grams saturated fat

15 mg Vit. C

I had fun trying these different recipes. Yum! What creative ideas do you have for easy to prepare, low calorie, healthy treats? If you give any of these recipes a try, what changes would you make? Please share. Each of us needs all the help we can get to stay on track with healthy low calorie eating to lose weight or simply maintain. Thanks!

You may be able to get the full story by clicking here:
Women and Weight Website

Also, check out this great weight loss and health site for more ways to lose weight and stay healthy.

Health and Fitness

Tags: weight loss // Add Comment »

Green tea thwarts weight gain and limits fat absorption, study finds – Examiner.com

Welcome back to Health and Fitness, the blog that brings you new and thought provoking snippets of weight loss diet news and views sourced just for you right here:

Green tea thwarts weight gain and limits fat absorption, study finds Examiner.com With many chronic diseases such as diabetes, osteoarthritis, cancer and cardiovascular disease associated with obesity, the need to lose weight is great in the state of Utah. You may be confused by the plethora of weight loss fads, books, diets, … and more »

More: continued here

You can view the entire blog story by clicking here:
Weight Loss Diet Reviews

You may also want to check out this interesting
Weight Loss Diets blog to find more cool ways to stay healthy and lose weight.

Health and Fitness

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What’s New Fall 2011?

Welcome once again to this Health and Fitness blog. Here is another fascinating snippet of health related news for you to read all about:

Sometimes all we need is a bit of know how and the toughest challenges can be overcome. This fall I’d like to share a few ideas to make your weight loss or maintenance journey just a bit easier.

The Carrot Test?

1. Willpower

Steven Pinker of Harvard University wrote a fascinating review of a recently published book titled “WillPower: Rediscovering the Greatest Human Strength” by Roy F. Baumeister and John Tierney. The authors explore what it means to have self-control and what it takes to improve.

Fighting the urge to eat a high calorie, less than healthy food can take monumental effort when hunger takes over. That why I stress the need for you to have a plan and be prepared with better choices. However, we all know it’s more complicated than that. So how can you improve your willpower or self-control?

Read the review. You might be surprised at the suggestions.

The Sugary Secret of Self-Control

2. Apple or Carrot Test

The apple or carrot test is technique you might use along with the enhanced willpower you gain after reading “The Sugary Secret of Self-Control.” The basic idea of this test is to assess whether or not you are really hungry when a craving hits. If you are actually hungry an apple or carrot will sound good.

But is it that simple? And is giving in to a craving necessarily bad thing? Read “Hunger test. Is it your stomach growling or something else”

3. Expand Your Food Choices

Are you a brussel sprouts hater like I used to be? Or maybe for you it’s cauliflower or kale or cabbage. Whatever vegetables you’ve been avoiding, pick one of them and learn how to cook or prepare it properly and you might change your mind.

It doesn’t matter what kind of diet you’ve chosen to follow, the truth of the matter is that you’ll have a much harder time achieving and maintaining weight loss without veggies. I learned that brussel sprouts could actually taste good! That was indeed a surprise and it ended more than 50 years of an intense dislike. So I believe with the right recipe ANYTHING is possible.

Prepared on the stovetop or roasted in the oven cooking brussel sprouts couldn’t be easier.

4. Warm and Filling Food for Colder Months

I’m ready for oatmeal again. The leaves are turning awesome hues from amber yellow to tangerine orange and crimson red. There’s a pronounced chill in the air. It’s oatmeal time! Oatmeal has to be one of my favorite breakfast foods. But a bowl of plain hot oatmeal with a variety of toppings is not the only way to go.

Have you tried preparing creamy oatmeal ahead of time so you might have delicious homemade oatmeal ready in seconds? How about baked oatmeal? Or make your own instant oatmeal.

Baked Oatmeal (easy to make, low calorie)

The Oatmeal Project – 30 Different Oatmeal Recipes ( calorie counts vary)

Low Calorie Breakfast Oatmeal

Hope you discovered one or two new ideas. Have anything you’ve learned recently that’s been of help in your weight management journey? Please share!

Till next time, watch those calories and eat healthy food!

You may be able to get the full story by clicking here:
Women and Weight Website

Also, check out this great weight loss and health site for more ways to lose weight and stay healthy.

Health and Fitness

Tags: weight loss // Add Comment »

Kettlebells and Weight Loss

Welcome once again to this Health and Fitness blog. Here is another fascinating snippet of health related news for you to read all about:

I decided to go on a search for the best overall body workout I could do in as little time as possible. Do you find it hard to make time for exercise? My sister had tried to talk me into getting the P90X workout program that requires up to 1 1/2 hours a day! Not only that, but it’s hard! I think I may have found a workout routine that will suit me. It requires the use of kettlebells.

Get an intense workout in minutes with kettlebells.

Have you heard of these? Evidently they’ve been quite popular for a while now but I didn’t know much about them.

Kettlebells have been around for a long time. The reason for the most recent gain in popularity is that you can get an intense workout in minutes. Not only that but you can tone your muscles (strength training) and improve overall fitness (cardio or aerobic training) at the same time. Many people have chosen kettlebell workouts for weight loss, fat loss, and toning. Sounded good to me.

So what does it involve? From what I’ve been able to figure out kettlebells are typically made of cast iron and range in weight from 5 lbs. to 100 lbs. or more. They are shaped like a ball and have a rounded handle that makes them easy to grip. You hold the kettlebell in one hand or both and go through a variety of swings, presses, or pulling motions. Depending on the movement, you can be working your whole body as you adjust your legs and hips to stabilize yourself.

Initially I thought I might purchase the DVD training and Kettlebell set by Jillian Michaels of the Biggest Loser program. I discovered I could buy a set at my local Walmart. Instant gratification can be nice so I drove over to see what I could find.

Unfortunately, I learned that this particular set was not available at the store even though the website suggested it might be. Yes, I know, I should have called first but I needed to run some errands anyway. I made good use of the time by getting a sense of what a kettlebell workout might be like by lifting the various other kettlebells on the shelf.

Maybe I should say I tried to lift them! I quickly discovered that any of the weights over 6 pounds would be too heavy for me to use with one hand. (Not to hold but to have the strength to lift straight out in a forward motion from my hip.) Everything I’ve read suggests that paying attention to good form is essential to avoid injury. The kettlebells available at Walmart are heavy! I didn’t realize at the time that kettlebells usually weigh a minimum of 5 pounds.

I headed back home after finishing my other errands to do more research. After spending a considerable amount of time exploring the various options online, I discovered the DVD workout and kettlebells by Kathy Smith. In a short time I decided her kit might work and so I ordered one from Amazon.

The complete kit includes:

-One 3 lb. Soft Kettlebell

-One 5 lb. Soft Kettlebell

-4 Workouts DVD: Upper Body, Buns & Thighs, Core, and Fat Burning

-A Nutrition Solution Guide

-A Kettlebell Solution Instructional Wall Chart

What I like is that the kettlebells in Kathy’s kit are not exactly traditional. There’s a 3 lb. and 5 lb. soft kettlebell. “Soft” evidently means they are made of a rigid resin and filled with sand unlike the traditional ones made of cast iron. These seem like they will be safer for me just starting out.

Also, the 3 and 5 lb. weights should be enough for me to get a good workout as a beginner. The suggestion is to simply do more reps as it becomes too easy or I can transition to heavier kettlebells.

Many people report that they like the comfort and feel of the soft kettlebells. Others give Kathy credit for putting together workout that’s fun. At the same time there was the recommendation for caution and the need for proper technique. So I decided it might be best to supplement my purchase with a DVD from a pro.

The price for the kit by Kathy Smith is reasonable although higher than what some of the reviews reported. I checked with pricegrabber to see if there might be a better price than Amazon but didn’t find anything I could trust. So I went ahead and bought a kit at the going price.

I also ended up buying the Paul Katami KettleBell Kombos DVD. This Kettlebell Master Instructor has received very high ratings and reviews. He is recommended by a number of people who are experienced in doing kettlebell workouts. His DVDs consistently get high marks for the emphasis on form. And he includes a “clinic” to teach how to do each exercise properly.

At my age (mid to late fifties), I don’t want to take any chances. Given that you may be younger than me, you may be fine with just the Kathy Smith workout.

I wish I could have purchased both of these items locally. Now I’ll have to wait a week or more to get my packages in the mail before I can start! Hopefully in a few more weeks I can give you a full report of my experiences with the kettlebells and the workout routines.

In the meantime let me know what exercise or workout routines you may have tried for toning, shaping, or weight loss. Anything you’d recommend to others?

[Disclaimer: The product links in this article are for Amazon.com. I am affiliated with Amazon. However, I only promote products that I personally like or that I have researched with the intention of trying myself. If you click through a link I provide and make a purchase I may receive a tiny commission that helps me pay for the time I spend to research, write, edit, and maintain this website. Thank you.]

You may be able to get the full story by clicking here:
Women and Weight Website

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How to Not Feel Deprived on a Diet

Welcome once again to this Health and Fitness blog. Here is another fascinating snippet of health related news for you to read all about:

Succeeding with weight loss can be next to impossible if you have to battle with hunger every day. No one wants to feel deprived on a diet. But this needn’t be an issue. You have many choices when it comes to what you eat and how often that can make a huge difference. Feeling satisfied on a lower calorie diet is more than half the battle. Here are ten different strategies you might try.

Start your day out right with breakfast and it can help keep you on track for the rest of the day.

1. Eat enough food

Often uncontrollable hunger on a weight loss diet is the direct result of having an overly restrictive and unrealistically low calorie intake. If you’ve experienced this can you blame your body for fighting back?

Just because Nutritionists and Dietitians recommend 1200 calories a day (for women) as a minimum when dieting does not mean that is enough for you. This might be the right number if you happen to be short, weigh less than 150 pounds, and/or you are moving past middle age. Even then you are better off finding out what might work best for you rather than simply guessing and going too low.

See:

1200 Calorie Diet: Getting Started

How Many Calories Per Day Do I need?

2. Eat Breakfast

Breakfast matters. Evidence backing the benefits of eating breakfast keep stacking up. Breakfast eaters tend to weigh less than those who skip breakfast. Also, eating enough for breakfast, helps you eat less later on in the day.

To learn more about healthy breakfasts for a low calorie diet see:

Best Healthy Breakfasts for Weight Loss Part 1

Best Healthy Breakfasts for Weight Loss Part 2

3. Get Plenty of Dietary Fiber

Getting enough dietary fiber matters no matter what kind of diet you’ve chosen to follow. Soluble fiber may be particularly important when it comes to keeping hunger at bay, however, both soluble fiber and insoluble fiber are important.

Citrus fruits, apples, potatoes, dried peas and beans, oatmeal and oat bran are good sources of soluble fiber. Insoluble dietary fiber is found in whole-grain breads and cereals such as wheat bran and whole wheat, and in certain fruits and vegetables such as broccoli, carrots, asparagus, and pears.

Dietary Fiber: Can it Help You with Weight Loss?

Fall Fruits and Vegetables: Low Calorie and High Fibe

4. Eat some protein with each meal and snack

Protein has been shown to delay the return of hunger more than carbohydrates (choose whole grains) or fats. Ideally we need a mix of all three with each meal.

According to the National Institutes of Health (NIH) most Americans get enough protein in their regular diet. An NIH March 2008 newsletter reports that the average American consumes about 12-18% percent protein. That’s more than enough to meet most health needs.

However, if you are on a low calorie diet getting enough protein may be a different story. There’s little room for poor choices. Achieving a protein intake of 12-18% may require some vigilance. Some weight loss experts suggest weight loss might be easier when protein approaches as much as 25% of the macronutrient mix (carbohydrates, fats, protein).

NOTE: Consuming additional protein can be a problem for some individuals such as those with kidney disease. Check with your doctor before going on a higher protein diet.

5. Have a salad of leafy greens or a small bowl of broth-based soup before eating lunch or supper

The work of Dr. Barbara Rolls of Penn State University as shared in her book, The Volumetrics Diet, reveals the importance of volume for eating satisfaction. Evidently most people prefer to eat more food rather than less. By choosing low calorie yet nutrient dense food such as vegetables and fruit, you get to eat a greater quantity of food.

Having a salad with greens and low calorie veggies such as tomatoes can begin to fill you up before you begin eating the rest of the meal. Study participants ate 12% less total calories in a meal when filling up on broth-based soup or salad first.

The Volumetrics Weight Control Plan: Feel Full on Fewer Calories

6. Eat often but less with mini meals

Eating more often but less food with “mini” meals is a strategy that works for some people but not everyone. It can work by providing an ongoing stream of calories and nutrients to keep your blood sugar level steady and this in turn helps keep hunger under control. Small frequent meals may also help keep your metabolism running smoothly and your energy level up.

The drawback to this approach is that it takes time and effort to plan ahead and be prepared for eating 4-6 mini meals each day. The inconvenience may be what keeps many people from giving this approach a try.

For meal and snack ideas for this approach see:

300 Calorie Mini Meals: Eat less but often

7. Be prepared ahead of time with meal and snack ideas

A big reason for the hunger and overeating that results is not being prepared. If you’d like to learn how to dramatically increase your chances for weight loss success you’ll want to read my series on planning healthy low calorie meals and snacks.

Eating nutritious low calorie food matters because it can take the place of high calorie sugar treats or refined carbohydrate snacks such as chips. These foods encourage your body to produce more insulin. The insulin spikes increase hunger and encourage your body to store extra calories as fat.

How to Make Healthy Low Calorie Meals: Part One

8. Be prepared with healthy low calorie snacks

Avoid situations in which it’s time for a meal or snack but there is nothing to choose from but unhealthy high calorie food. This can happen whether you are traveling, at work, or at home and you’ve failed to plan ahead to keep your pantry stocked.

For some healthy snack ideas see:

28 Healthy Low Calorie Snack Foods to Go

9. Drink Green Tea with a Meal

According to a recent study by Swedish researchers reported on in the Tufts University Health & Nutrition Letter, February 2011, sipping a cup of green tea with a meal may help you to feel more full. You might also be less likely to want seconds. Drinking plain water did not have the same affect.

10. Try a Low Carb Diet

If the first nine strategies don’t seem to work for you, it’s possible you might be better off with a healthy low carb diet approach. Low carb seems to work better for a certain segment of the population than reducing calories across the board or a low fat approach.

Simply pay attention to balance and variety when choosing low carb foods and tracking calories may be unnecessary. However, you will need to track your carb intake at first (how many carbs will vary from one person to another). It’s not that calories don’t matter but the number of calories actually absorbed and utilized on a low carb diet seems to take care of itself. The higher fat and protein intake provide satiety without obsessing about calories.

Hope these strategies have given you some insight on how to not feel deprived on a diet. Give one or more a try and see what might work for you!

You may be able to get the full story by clicking here:
Women and Weight Website

Also, check out this great weight loss and health site for more ways to lose weight and stay healthy.

Health and Fitness

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Non-Dairy Milk Substitutes in Your Diet?

Welcome once again to this Health and Fitness blog. Here is another fascinating snippet of health related news for you to read all about:

Milk and other food made from cow’s milk are rich in many essential nutrients for humans not just cows. However, dairy products are not well tolerated by most of the human population, so are they really necessary? And what if you just don’t like the taste of milk? Can you get the nutrients you need from non-dairy milk substitutes or otherwise?

Non-Dairy Milk Substitutes May or May Not be Just What You Need

Fortunately there are many ways to satisfy your need for the nutrients found in cow’s milk. That’s important for the many people who are lactose intolerant as well as those who have other issues with drinking milk. Evidently, only 25% or so of the world’s adult population can easily digest milk. This group tends to be of European descent. For everyone else, there are other ways to get the calcium, protein, and the B Vitamins found in cow’s milk.

Lactose-reduced and lactose-free milk might be one option if you are lactose intolerant. Fermented dairy products such as yogurt, some hard cheeses, and non-dairy milks might be another option

Alternative Sources for Key Nutrients found in Milk

Dark green leafy vegetables such as kale, collards, and spinach are good sources of CALCIUM. Other foods include salmon and sardines canned with bones, legumes (dried beans), broccoli, and calcium fortified foods and beverages. Many grain and nut milks have added calcium.

Getting enough PROTEIN from sources other than milk is not too difficult most of the time. However, on a low calorie diet it can be a challenge if you are not paying attention. The calories you choose matter. Be aware that most grain- and nut-based milks are not good sources of protein. Soymilk is an exception. Other good to excellent sources of protein include lean meat, poultry, fish, yogurt, cheese, eggs, legumes (dried beans), nuts, and seeds.

Many protein foods are also a good source of the B VITAMINS found in milk. This includes lean meats, eggs, cheese, and yogurt. Green leafy vegetables, legumes (dried beans), and nuts are also a good source of some B vitamins but not B12. This vitamin is only present in foods of animal origin.

Non-Dairy Milk Substitutes

If you cannot or do not want to drink cow’s milk you’ll find there are an abundance of alternative milks. But don’t be fooled by the name milk. These products for the most part do not have the same taste, mouth feel, or color of milk. Milk substitutes also vary considerably with respect to calories and nutrients. But they do fill a need for some people.

Plant-based milks include soy, almond, rice milk and others. Because they are made from grain, nuts, or seeds, they have no cholesterol and some have less fat than cow’s milk. In addition, most have little saturated fat.

These milk products are typically fortified or enriched to have a nutrient profile similar to cow’s milk. Another big advantage to plant-based milks is that most have a long shelf life and can be held without refrigeration until opened.

On the down side, most of these milk substitutes, with the exception of soymilk, have little protein. And many have a considerable amount of added sugar. The American Heart Association recommends women get no more than 5 teaspoons (20 grams) of added sugar each day. The average American consumes 22.2 teaspoons (88.8 grams) of added sugar!

Do check nutrition and ingredient labels carefully to find a product that will work with your dietary needs. Dr. Andrew Weil, a nationally recognized authority in both traditional and alternative medicine, recommends checking food labels very closely if you have an allergy to the protein casein found in cow’s milk. Some non-dairy products also contain casein. (Self-Healing Newsletter, May 2009).

Soymilk

Soymilk is my first choice for a milk substitute. This is based more on nutrition than taste. Many brands of soymilk have about the same or slightly less protein than cow’s milk. Most but not all soymilks have added calcium, certain B vitamins including B12, and vitamins A and D.

I like the convenience of the individual size cartons of milk found in some grocery stores. These are great to have in an office or other setting when there’s no refrigerator. I also like that the cartons can be easily packed for traveling.

Almond milk

Whole almonds are rich in nutrients including protein, magnesium, potassium, manganese, copper, vitamin E, selenium, and calcium. However, the way commercially prepared almond milk is processed very little of the original nutrients are present.

Why is this? Almonds are expensive and so the actual amount used in the making of almond milk may be as few as 4 almonds! (Nutrition Action Healthletter, October 2010) As a result almond milk is very low protein. Most of the other nutrients found in commercially prepared almond milk have been added.

Products vary from one brand to another so check the nutrition label to find the calcium content. Look for vitamin B12 if you are vegan. You may be better off eating whole almonds. You can get calcium and B vitamins from other sources.

Rice Milk

Rice milk might be a good choice for anyone with soy-, gluten-, or tree-nut allergies. It is typically fortified with calcium, vitamin B12, and vitamin D. However, compared with cow’s milk or soymilk, rice milk consists predominately of carbohydrates. And it typically has very little protein.

NOTE: The amount of added sugar in many of these milk substitutes can be substantial.

Your Options if You Simply Don’t Like Cow’s Milk

If you just don’t like milk but don’t have any health issues to consider you have lots of options. You might choose to eat more low fat cheese or yogurt made from cow’s milk to make up for not having milk. (See Yogurt for a Healthy Low Calorie Diet )

Instead of drinking your milk plain or having it with your cold cereal, you might enjoy a cup of skim milk with coffee (cafe au lait). Or you can add milk to your cooking. Skim milk might be included in making soups, casserole dishes, or hot cereal.

Plant-based milk substitutes are an option if you like the taste, the convenience, and you choose the right product to meet your dietary needs

Your Options if You Can’t Drink or Eat Food Made With Cow’s

If drinking or cooking with cow’s milk is not an option, there are alternatives. Depending on your health needs, soymilk, almond milk, and rice milk might be possible options as outlined previously in this article.

Whether you choose one of these non-dairy substitutes or not, be sure to eat a varied selection of nutritious whole foods (suitable for your dietary restrictions) to make sure you are getting all the nutrients you need.

For more information about food allergies and intolerances to cow’s milk you may want to read:

Problems Digesting Dairy Products?

Lactose Intolerance

Food Allergies and Intolerances

Calcium Supplements

Calcium supplements are an option for many women. Getting the nutrients you need from whole foods is best, however, that isn’t always possible. For some women, particularly post-menopausal women, supplements may be a necessity

NOTE: Getting enough Vitamin D is just as important if not more important than getting additional calcium from a supplement. For convenience you might want to have a supplement that contains both.

Non-Dairy Milk Substitutes may or may not work in your diet. Either way, do your best to plan for balance and variety in your diet with plenty of nutrient rich foods. If you do this, you should be fine. Check with your doctor if you have questions or concerns about your particular needs.

You may be able to get the full story by clicking here:
Women and Weight Website

Also, check out this great weight loss and health site for more ways to lose weight and stay healthy.

Health and Fitness

Tags: weight loss // Add Comment »

Beans for Weight Loss

Welcome once again to this Health and Fitness blog. Here is another fascinating snippet of health related news for you to read all about:

Beans, beans the magical fruit…Ah yes, beans may be more well known for one unpleasant side effect than for all the MANY benefits they have to offer. They are low cost, easy to prepare, can be stored for relatively long periods of time, and are chock full of nutrients. Beans may be just what you need on your weight loss journey.

Tasty and nutritious, give beans a try!

Beans provide an excellent source of dietary fiber, folic acid (an important B vitamin) and manganese. Beans are also a good source of protein, iron, magnesium, copper, selenium, and zinc. In addition, we’ve only just begun to learn about the multiple benefits of the many phytochemicals present in beans.

The beans I am talking about are legumes not green beans. Legumes refer to bean crops grown and harvested solely for the dry seed. This includes beans, peas (such as black-eyed peas and chickpeas), and lentils. From a nutritional perspective, beans are included in both the vegetable and meat group.

So how exactly can beans make your weight loss journey easier?

NOTE: The nutritional benefits of beans, peas, and lentils are similar. Because “beans” is a more familiar term than legumes, when I use the word “beans” in this article I am also referring to dried peas and lentils.

Weight Loss

Getting the nutrients you need on a low calorie diet can be difficult. There is little to no room for poor choices. Meeting your nutritional needs will help you stay healthy and feel good. By choosing the best foods you will likely feel more satisfied and not have to struggle with the hunger that can sabotage a diet. (See Top Ten Weight Loss Foods for Women)

Beans are a great source of dietary fiber both soluble and insoluble. The soluble fiber helps to stabilize blood sugar levels by slowing the absorption of sugar. This in turn provides you with a way to manage your hunger better by preventing insulin spikes. Soluble fiber has also been shown to increase the excretion of fat from a meal and reduce an unhealthy form of belly fat called visceral fat. (This is fat that wraps itself around your internal organs, not subcutaneous fat.) The insoluble fiber increases the bulk of your stools and can help “keep you regular”.

The protein in beans can enhance the effect of the fiber to fill you up and keep you feeling satisfied. And beans are low calorie. Most cooked beans have less than 250 calories for an entire cup! (Chickpeas and navy beans are slightly higher.)

Beans in Your Diet

Beans can be included in your diet as either a vegetable or a protein source. For example, if you ate a total of one cup of beans in a salad or otherwise throughout the day, you could count this as having had 1 serving of protein (1/2 cup) and 1 serving of vegetables (1/2 cup).

But what about gas? If this is a problem for you, there are several things you might do.

Whether you start out with dried beans or canned, you will want to be sure to rinse the beans well. Rinse canned beans right after opening. This will also help to reduce the sodium content (look for low sodium or reduced sodium versions). Rinse dried beans after soaking and then again, if possible, after cooking. The rinsing may help reduce the presence of some of the sugars responsible for causing gas. Certain herbs and spices added during the cooking of beans may also help improve digestion

If these suggestions don’t work you might try Beano. This is a non-prescription product that contains an enzyme to break down the gas-producing substances in beans.

Another recommendation for beans is to introduce them to your diet slowly with just a small amount at first. As with any other high fiber food, be sure to drink plenty of fluids.

NOTE: Beans are an “incomplete” protein source. When you combine beans with a grain (such as rice, bread, or corn) you improve the nutritional value by providing all of the amino acids needed to make a “complete” protein. But don’t worry about getting it right. We now know it works whether these foods are combined in one meal or eaten at different times during a day.

How to Enjoy Beans

There are hundreds of ways to prepare tasty bean dishes. Start out by making sure you keep your pantry stocked with a variety of canned or dried beans.

-Include beans in soups, stews, chili, salads, or casserole dishes

-Make your own homemade hummus to enjoy with whole grain bread or crackers

-Include beans as a side dish for lunch or supper

-Add beans to a breakfast of eggs and whole grain tortillas

-Experiment with adding white beans to cooked whole-wheat pasta and tomatoes. Flavor with freshly grated Parmesan and season to taste (Parmigiano-Reggiano is especially good. It’s a bit expensive but just a little goes a long way.)

-Enjoy low sugar baked beans on toast for breakfast

-Combine beans and rice – a favorite in many countries

-Add beans to wraps for lunch

If you have more questions about merits of beans and how to prepare them (including recipes), don’t miss a fabulous article by Alice Henneman, M.S., R.D., an Extension Educator & Dietitian:

Singing the Praises of Beans (This link is for a PDF download. Go ahead and give it a try. Your browser will tell you what, if anything, you need to do.)

Beans for weight loss may be just what you need. They have so much to offer. Let me know if you already include beans in your diet. What is your favorite low calorie way to prepare them? If you haven’t given them a try, beans may be just what you need for a low cost, low calorie, nutritious addition to your diet for weight loss success!

You may be able to get the full story by clicking here:
Women and Weight Website

Also, check out this great weight loss and health site for more ways to lose weight and stay healthy.

Health and Fitness

Tags: weight loss // Add Comment »