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Posts Tagged ‘diet’

January 13, 2018

Up, Down, On, Off

9:35 am - Posted by Gregg

Now that we’re further into January (AKA a most popular month for dieting), I’m reminded of a disturbing trend in the billion dollar diet industry—albeit one that has been pervasive for years. I refer to it as the “Light Switch Mentality” that’s being sold by many organizations, programs, books and so-called experts who proclaim that to lose excess weight, you (we) should be on a diet. But this kind of thinking often leads to the opposite of being on… Being off.

Certainly being on or off has become part of the dieting vernacular. But in my humble opinion, it’s a way of thinking that can potentially lead to more weight gain than weight loss. In fact, it’s while many of us with a dieter’s mentality are on our diets that we’re focused on when we plan on going off. It’s a mindset we’ve been sold as the way to success, when in reality, it can be the way to put on extra pounds.

As someone who started gaining excess weight around first grade, and whose parents immediately took me to a doctor who put me on a strict diet (yes, even at a very young age), I can attest to the fact that the on/off cycle contributed to my continuing to gain weight throughout my youth. Sure, I would take off a few pounds (when I was on). But then I would gain even more weight back (when I was off). By the time I graduated from college, I was clocking in at over 450 pounds. And this was after years and years of constant dieting—the very thing that was supposed to be helping me was actually doing more harm than good.

Thankfully, I was able to remove myself from this cycle after my home electronic scale started reading “ERR” (its internal code for error, since it was not programmed to register any weight above 400 pounds). It’s when I stopped thinking of “dieting” (and being on and off of one) and started embracing healthy eating that I began to make some real headway. Within a year’s time I had dropped most of my excess weight. And sure, I yo-yoed up and down the scale for a couple years after that. I was, after all, recovering from a lifetime of “on and off” behavior. But once I nailed it (reaching a healthy weight for my height and body frame), I’ve stayed at this weight for well over a decade.

But this is where I quickly bring up that damned light switch thinking again. Because many people who see my before pictures want to know my secret to losing over 250 pounds of excess weight without any kind of surgery or medication. They’re not too thrilled when I tell them the secrets are eating less, moving more, getting plenty of sleep and drinking enough water (AKA common sense). And they sometimes go onto register abject horror when I tell them I have to keep all of these mandates in mind even today (otherwise right back up the scale I’d go).

Successfully losing excess weight has nothing to do with a light switch. There’s never a time that we should be on or off. If we’re prone to gaining weight or if we choose to lose excess weight to benefit our mental and physical health, then it’s going to take some work. This doesn’t mean food plans can’t be extremely helpful. But whether we choose to have a salad for lunch or even if we opt to have some ice cream for dessert, we’ve got to always think about portion size and ingredient content (yes, even when it comes to the salad).

This doesn’t have to mean we are always on and never off. Instead, we can adopt new mindsets and start living life as healthy minded individuals. You know—like those those fantastical types who can eat half a donut and then declare they’re full. (Yes, even I’m dumbfounded by this kind of behavior to this day.) But what these people know that we do not, is that they can have another donut (or whatever) in due time. But those of us on the endless on/off cycle of dieting often think, “I will be on my diet tomorrow (or Monday or come January 1st),” so I better have eighteen donuts today.

OnOff. Not always helpful.

Healthy thinking. A move in the right direction.

And healthy thinking can include well made (meaning clean ingredient) treats that can be easily and moderately worked into our eating plans—whether we’re taking off excess pounds or simply maintaining a healthy body weight.

Although somewhat baffling, this can be triumphant news if we allow it to be. Thinking less of on and off can mean reduced shame and self-punishment (also part of many dieting cycles, mentally speaking). Fact is, you are beautiful at your current weight (inside and out). If you choose to get healthier and drop some of the excess weight, then do so in a fashion that embraces all that life has to offer and try leaving the on/off Light Switch Mentality behind.

At the risk of an eye roll or two, what do you have to lose?

Photo Source: Zazzle

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November 20, 2017

Surviving Thanksgiving

4:20 pm - Posted by Gregg

Thanksgiving (AKA the granddaddy of all eating holidays) is closer than some of us dieting-types might want to admit to ourselves. But 2017 can be different. Why? Because this year, you can stay in control (you are stronger than Pumpkin Pie, after all). And you’re also going to exercise your newfound knowledge regarding the difference between a Splurge Meal and a Binge.

In the book Just Stop Eating So Much!, I write about Splurge Meal options when you get close to or reach your goal weight. Yes, at a Splurge Meal you can enjoy your favorite foods and beverages – but you’re encouraged to do it within reason (paying attention to portion sizes and pushing the plate away before the waistline of your jeans starts cutting off circulation to the upper half of your body).

The trick is to really enjoy a meal – not an entire day (or weekend, week, month or season) of splurging. Because when continuing to eat after the one meal, splurging becomesbingeing – and that leads to disaster for both your mental and physical health.

But here’s the good news! This Thanksgiving, whether you’re at, near – or far from – your goal weight, you have permission to enjoy a Splurge Meal. If you just enjoy the one Thanksgiving meal and eat and drink according to healthier food and portion guidelines for the rest of the holiday weekend, you won’t hurt your efforts to look and feel great.

And when it comes to splurging on Thanksgiving dinner, try and make sure you enjoy all aspects of it and don’t make it about eating as many sweet potatoes as you can, since you know you’re back to your commitment to eating healthier resumes right after the meal is over. Instead, really taste the food with each bite. Savor every morsel – and enjoy all of the different the flavor sensations – while also enjoying the people you’re dining with and listing the reasons you’re thankful in your head.

So this Turkey Day, eat, drink and be merry – all without guilt. But don’t be a glutton. Stop before you’re too full and don’t mourn not being able to have a turkey sandwich later. After all, your weight loss efforts are a choice. You are choosing to get healthy, to look better, to fit into your skinny jeans and to turn a few heads by Christmastime.

By successfully living through an “eating holiday,” you will prove once and for all that this time you’re really in control. And that’s definitely cause for celebration!

Image Credit: welclipart

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October 14, 2017

Are you sick of dieting?

9:35 am - Posted by Gregg

Want to know why 22 of the world’s leading nutritionists, psychologists and transformation experts tell their clients to take the “Non-diet Approach?” Perhaps because the world is full of diets (seems like there’s a new one every day). And yet people seem to be having a harder and harder time losing weight. Would you agree you’ve had similar results? I know I did when I was on the diet rollercoaster. Up and down and round and round. (Emphasis on “round” – the pounds always seemed to find their way back to me!)

If you’ve noticed how difficult it is to lose weight and keep it off by dieting, you’re not alone. In fact, all of the experts mentioned above agree that losing weight is about so much more than following another diet plan. And they are all gathering together in a monumental, transformational online event called the Right Mind, Right Weight Summit 2017 to discuss how changing the relationship you have with food (instead of staying on the diet roller coaster) can transform the way you approach weight loss so you can learn how to keep it off for good!

Because this event isn’t open to the public, you can only get access if you are invited by a member of the panel of experts. And lucky for you… Yours truly is on the panel! So, if you’d like to join me in taking part in this transformational and life-changing tele-summit (which is absolutely free of charge), then all you need to do is claim your spot by registering at this link.

Because this is an 11-day tele-summit, over the course of 11 days you’ll be receiving emails with links to the live sessions. That means you don’t need to travel anywhere, you don’t even need to change out of your pajamas! (And don’t forget – it’s free!)

Just sign up by clicking here, get ready to take notes and to experience a transformational change that will hopefully give you the tools you need to finally stop dieting forever!

Photo Source: Stylist

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October 5, 2017

Do diets work?

12:17 pm - Posted by Gregg

Do you think about the struggle with dieting, losing weight and keeping it off? Do you think about the emotional ups and downs that always follow living on the same diet “roller coaster?” The frustration of “cheating” on your diet, the constant tinge of hunger that goes along with starvation, and the realization that it’s just too easy to put all the weight you might lose after a diet right back on again…

The good news is that all of this can come to an end if you learn how to change your habits, behaviors and the relationship you have with food. Losing weight doesn’t have to be a struggle, doesn’t have to be hard – and your body doesn’t need to make it a challenge. The “trick” (which, really, isn’t a trick) is to learn new habits and change your mindset when it comes to food and eating. And yes, doing so is really possible. It’s just a matter of having the right tools at your disposal.

This is why I’m excited about participating in a new (and free) digital summit the features 22 nutritionists, doctors, fitness experts, psychologists, coaches, therapists and other transformational health experts who will be on-hand (well, on screen anyway) for 11 straight days to share all of their expert techniques, tips and advice with beautiful you. It’s my good friend Lisa Goldberg’s Right Mind, Right Weight Summit for 2017. And it’s something anyone who has struggled with weight issues isn’t going to want to miss.

This isn’t just another “diet discussion” that will lecture you about what you can or can’t eat, or how much you should exercise to see results. This event is focused on changing your actual mindset in regard to healthy eating. It’s also going to help any participant learn how to change one’s thoughts, habits and relationship with food. This summit will strive to provide the missing ingredient to overcome anyone’s struggle with lifelong yo-yo dieting. In fact, you’ll have the opportunity to discover that losing weight doesn’t have to be difficult because you don’t need to “diet.”

All you need to do to participate for free is register for this summit and learn how to create the habits, behaviors and beliefs about food that can result in losing weight without actually going on a diet! And, once again, yours truly has been invited to be a guest panelist for the event this year! That means that I get to invite any I’d like to “attend” this event – 100% free of charge. That means you (along with whomever else you would like to invite – just share this link for free sign-up)!

Spots are limited so you’ll need to register via this link: Register Here (And remember, this incredible tele-summit event is 100% free for you.)

Photo Source: WeightLossResources.co.uk

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11:59 am - Posted by Gregg

Visiting the farmers market during summer months is always a delight because one of my favorite farmers picks out a watermelon for me to enjoy during the next week. When fresh, crisp and sweet, I find watermelon as enjoyable as a bowl of ice cream. And yes — I still enjoy naturally made ice cream or frozen yogurt from time to time. But I balance those treats out with fresh fruit. And during the summer, I do everything I can to enjoy watermelon for all it’s worth.

Studies have revealed that besides being delicious, watermelon delivers several health benefits, including being an excellent source of Vitamin C as well as a good source of Vitamins A and B6. It also contains the carotenoid antioxidant lycopene, which can help neutralize free radicals and help prevent prostate cancer. Watermelon has been shown to reduce the risk of other types of cancers as well. Plus, its high water content makes it great for hydration. What’s more, it’s a terrific dessert or snack for kids and can help them understand that not every “treat” has to come covered in fudge.

When given the option at the farmers market, I always go for seedless watermelon. I’m not a happy camper if I must interrupt my chewing with spitting seeds into a nearby napkin (even though I suppose it burns a few more calories).

According to produce specialists, Mid-June through mid-August is when watermelon is at its ripest (with July being the most prized month of all). So let’s go watermelon shopping, shall we?

When picking a whole watermelon, size matters since 80% of a watermelon is water. Pick one of the largest you can find, while making sure the exterior doesn’t have any visible cuts, bruising, dents or soft spots. Experts also suggest looking for a yellowish area on the melon’s exterior, which indicates its ripeness after sitting in the sun.

Next, do what you’ve likely seen other shoppers do — knock-knock on the exterior with your knuckle. You’re listening for a slight echo to your knock, which indicates that the fruit is ripe. A dull thud could indicate otherwise.

When preparing watermelon for guests, or myself, I make sure to make the eating experience as relaxed and “special” as possible — therefore I don’t usually serve it in wedges. Giving food a more delectable presentation is something I strive for almost every time I eat. This helps my brain, eyes and other senses know that I’m eating, which helps ‘up’ the enjoyment factor — and, therefore, the satisfaction and fullness factors.

I suggest slicing watermelon into quarters, length wise, then taking a quarter and carefully running a knife along the red center’s outer edge and the whiteness of the rind. Cut all the way around on both sides, so that the whole quarter of the red stuff could slip out. But don’t slip it out just yet. Next, cut the fruit from side to side, on both exposed sides of the quarter. Finally, cut across your long slices, from left to right, leaving about 1/2 to 2/3 of an inch between each slice.

Next, slide your perfectly prepared chunks into serving bowls. But before you serve the fruit, put the bowls into the freezer for 5-10 minutes to give the fruit an extra kick of crispiness.

When time to serve, pull the bowls from the freezer and serve with a napkin underneath (to keep the bowl from being too chilly to the touch). The watermelon chunks should have a minimal layer of frost that kicks up the flavor and the crunchy quotient, making for a texture-y, sweet and delicious eating experience. (Careful not to keep the chunks in the freezer too long or the pieces will freeze and require a little defrosting before being comfortably edible).

Saving the uneaten portion of the watermelon can be handled two ways — either by “chunking up” the remaining portion and putting it into airtight containers and storing in the fridge; or wrapping up the other half or quarters (rind and all) in cellophane wrap and then wrapping them in an additional plastic bag before putting into the fridge (to avoid having to clean up leaked watermelon juice at a later time). Plan on consuming the leftover fruit sooner rather than later to enjoy it at its freshest.

Watermelon. When enjoyed at its peak, it can kick ice cream’s butt anytime. Or, at the very least, tie it in deliciousness.

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