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2:35 pm - Posted by Gregg

Forget coal in the stocking. Nothing fills those of us with a “dieter’s mentality” full of holiday dread the way an announcement that ‘There are only a certain number of shopping days until Christmas’ does. Yet, while most folks worry about finding enough time to make their list and check it twice, those of us with a dieter’s mentality fear that the visions of sugar plumbs might lead to the kind of overindulgence that could result in our waistlines (as opposed to the Grinch’s heart) ‘growing three sizes that day.’

But fear not, Little Elves! The holidays do not have to be a recipe for disaster when it comes to staying healthy, keeping fit and looking divine all the way through new year’s eve and beyond. In fact, if you follow these simple tips (which I’ve been asked to share again) as a general rule throughout the next several weeks, you’ll be giving yourself a gift that keeps on giving.

Curb hunger before you dash out the door
Whether attending a holiday party, a special dinner or even a cookie exchange, have a snack before you go. I’m not saying not to eat at the event. But I am saying to arrive without feeling starved so that you’re not tempted to make like a Thanksgiving Turkey and stuff yourself. Healthy pre-event snacks can include 1/4 of a cup of raw cashews or almonds, a piece of fruit or even a few slices of lowfat cheese. Munch on those just before an event and you’ll arrive with socializing on your mind instead of filling up on the wrong foods.

Indulge like a supermodel would
Successfully navigating holiday eating doesn’t mean giving into avoidance or denying yourself your true desires. It means indulging in a healthy and sane fashion. Want it? Taste it. Enjoy it. But stop there. You don’t have to have more than one cookie, more than a few chips or more than one helping of each dish during dinner. Pretend you’re being followed by TMZ cameras (and why shouldn’t you be?) and that you’re showing the world that you can eat anything (in proper portions) and look and feel fabulous at the same time. And by not denying yourself, you’ll be less tempted to cheat when you get home from an event or outing.

Eat, drink and be wary
Don’t forget that those holiday cocktails can be loaded with more calories than the snackaroos. A good general rule for women is to limit themselves to one alcohol drink a day. Men can usually go for two drinks, depending on their individual weight. But drink sensibly — not just because you don’t want to be the one at the party wearing the lampshade, but because you don’t want to be the one in January wearing a moo-moo. (For a holiday cocktail calorie count, click here.)

Home, sweets, home
If you’re someone who’s more tempted to overindulge at home, when in private, then don’t feel like you have to do any holiday baking. Instead, stop by your local store (preferably one like Whole Foods, which is known for using healthier and more natural ingredients) and pick up any baked goods you want to give as a gift. And do so when on the way to an event. This way you not only don’t have to have the baked goods in your home tempting you, but you don’t have to deal with seeing your cabinets stocked with the tempting ingredients (bag o’ chocolate chips be gone!).

Make time to exercise
There are no excuses when it comes to moving your body. It must be done — even if you are running all over town like a renegade reindeer. The trick is to actually do the running – or walking at the very least. If you’re spending an afternoon at the mall, make a few more rounds than you have to, take stairs instead of escalators and park far away (which you’ll probably have to do anyway) in order to enjoy the lengthy walk to and from the mall entrance. And when you can, get your butt to the gym. Or, if you’re truly pressed for time, around the block. Even when incorporating the tips above, you’re likely to still be consuming more calories than you normally would over the next several weeks. So walk like you mean it (suck in that tummy and pump those arms). For 9 ways to exercise at the mall, click here.

Become a track star
By track, I mean tracking! In other words, make sure you keep a food diary during the holidays. Write down everything you consume — even the handful of raw cashews recommended above. Studies show that dieters who keep a food diary are not only more aware of what they’re eating, they’re also more likely to take off and keep off the excess pounds. So when in doubt, write it out. For a handy food diary you can print out and use anytime, click here.

Last but not least, enjoy yourself
While the season at hand obviously introduces some added stress into all of our lives, that doesn’t mean we should make like Ebenezer Scrooge. So take a (mental) load off and be gentle with yourself. We’re often our own worst enemies when it comes to critiquing ourselves. The fact is, even for all the great reasons we have for losing weight, we are good enough and hot enough right in this very moment (you’re being followed by TMZ cameras after all, remember?). So add a little of your own joy to the world — and to yourself – while living through and hopefully enjoying the season at hand.

Photo Source: WatchFit

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8:39 pm - Posted by Gregg

Healthy Christmas JustStopEatingSoMuch.com

Question of the (seasonal) day… Does he (meaning Santa) really know when we’ve been eating?

Whether he does or doesn’t, nothing fills us with holiday dread the way an announcement that ‘There are only a certain number of shopping days until Christmas’ does. Yet, while most folks worry about finding enough time to make their list and check it twice, those of us with a dieter’s mentality fear that the visions of sugarplumbs might lead to the kind of overindulgence that could result in our waistlines (as opposed to the Grinch’s heart) ‘growing three sizes that day.’

But fear not, Little Elves! The holidays do not have to be a recipe for disaster when it comes to staying healthy, keeping fit and looking divine all the way through new year’s eve and beyond. In fact, if you follow these simple tips (which I’ve been asked to share again) as a general rule throughout the next several weeks, you’ll be giving yourself a gift that keeps on giving.

Curb hunger before you dash out the door
Whether attending a holiday party, a special dinner or even a cookie exchange, have a snack before you go. I’m not saying not to eat at the event. But I am saying to arrive without feeling starved so that you’re not tempted to make like a Thanksgiving Turkey and stuff yourself. Healthy pre-event snacks can include 1/4 of a cup of raw cashews or almonds, a piece of fruit or even a few slices of lowfat cheese. Munch on those just before an event and you’ll arrive with socializing on your mind instead of filling up on the wrong foods.

Indulge like a supermodel would
Successfully navigating holiday eating doesn’t mean giving into avoidance or denying yourself your true desires. It means indulging in a healthy and sane fashion. Want it? Taste it. Enjoy it. But stop there. You don’t have to have more than one cookie, more than a few chips or more than one helping of each dish during dinner. Pretend you’re being followed by TMZ cameras (and why shouldn’t you be?) and that you’re showing the world that you can eat anything (in proper portions) and look and feel fabulous at the same time. And by not denying yourself, you’ll be less tempted to cheat when you get home from an event or outing.

Eat, drink and be wary
Don’t forget that those holiday cocktails can be loaded with more calories than the snackaroos. A good general rule for women is to limit themselves to one alcohol drink a day. Men can usually go for two drinks, depending on their individual weight. But drink sensibly — not just because you don’t want to be the one at the party wearing the lampshade, but because you don’t want to be the one in January wearing a moo-moo. (For a holiday cocktail calorie count, click here.)

Home, sweets, home
If you’re someone who’s more tempted to overindulge at home, when in private, then don’t feel like you have to do any holiday baking. Instead, stop by your local store (preferably one like Whole Foods, which is known for using healthier and more natural ingredients) and pick up any baked goods you want to give as a gift. And do so when on the way to an event. This way you not only don’t have to have the baked goods in your home tempting you, but you don’t have to deal with seeing your cabinets stocked with the tempting ingredients (bag o’ chocolate chips be gone!).

Make time to exercise
There are no excuses when it comes to moving your body. It must be done — even if you are running all over town like a renegade reindeer. The trick is to actually do the running – or walking at the very least. If you’re spending an afternoon at the mall, make a few more rounds than you have to, take stairs instead of escalators and park far away (which you’ll probably have to do anyway) in order to enjoy the lengthy walk to and from the mall entrance. And when you can, get your butt to the gym. Or, if you’re truly pressed for time, around the block. Even when incorporating the tips above, you’re likely to still be consuming more calories than you normally would over the next several weeks. So walk like you mean it (suck in that tummy and pump those arms). For 9 ways to exercise at the mall, click here.

Become a track star
By track, I mean tracking! In other words, make sure you keep a food diary during the holidays. Write down everything you consume — even the handful of raw cashews recommended above. Studies show that dieters who keep a food diary are not only more aware of what they’re eating, they’re also more likely to take off and keep off the excess pounds. So when in doubt, write it out. For a handy food diary you can print out and use anytime, click here.

Last but not least, enjoy yourself
While the season at hand obviously introduces some added stress into all of our lives, that doesn’t mean we should make like Ebenezer Scrooge. So take a (mental) load off and be gentle with yourself. We’re often our own worst enemies when it comes to critiquing ourselves. The fact is, even for all the great reasons we have for losing weight, we are good enough and hot enough right in this very moment (you’re being followed by TMZ cameras after all, remember?). So add a little of your own joy to the world — and to yourself – while living through and hopefully enjoying the season at hand.

Photo Source: Pinterest

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9:24 am - Posted by Gregg

As a lifelong “dieting type,” I learned about being “on” and “off” of a diet from an early age. And I mean really early — from around first grade, when I began to show signs of gaining excess weight. Because of this, my parents — thinking it was for the best — put me on an overly strict diet. (Burger patty and cottage cheese, anyone?)

Even though very young, I realized that being “on” the diet that my parents prescribed was very different than when I was “off” of it. In fact, as a way to reinforce their strict eating rules, my parents removed all junk food and candy from the house and even put a lock on the cabinets containing crackers and other carb-esque contraband. (True story.)

We can debate my parents’ war against moderation all we want, but suffice it to say, I taught them a thing or two about being “off” of my diet. Not only did I start eating cake, candy and other kinds of junk food at every opportunity that presented itself (thinking I might never have such food again), I eventually began stealing money from my dad’s wallet in order to buy my own supply of sugar-tastic food from the local market. Of course, I could never let my parents find my secret stash, so I would eat most of it in one sitting (no matter how stuffed and miserable I felt afterward).

OnOff.

And the pattern continued. All the way up until post-college, during which time I weighed over 450 pounds. I know it was over, because my scale would only read ERR (short for “error,” I later learned after consulting the manual, since this particular electronic scale wasn’t programmed to register anything over a certain weight).

I’m happy to say that I eventually did take off all the excess weight (over 250 pounds of it) and have kept it off for over a decade. But along with healthy eating, plenty of exercise, getting enough sleep and drinking lots of water, I also had to tame my on-off-itus. And no, that didn’t happen easily. Even as I successfully dieted, I would have “on” days (on which I didn’t eat a morsel of food that wasn’t part of my eating plan) and “off” days (on which I would eat enough for two — myself and the state of California).

Being “on” or “off” usually leads to a cheater’s mentality. And that doesn’t serve us well whether we’re trying to lose the excess weight or simply working to maintain the weight loss.

It took years to retrain my psyche, but eventually I learned to “just have the cookie” if I really wanted one. Now, I should point out that we’re talking a cookie, as opposed to a bag of cookies (sprinkled over a vat of ice cream, in my case). The key is thinking like someone who eats and enjoys food in a healthy fashion. Yes, we really can have one cookie. Or one helping of potato chips (or whatever) on occasion and not wreck our commitment to eating healthy and looking amazing. And that’s because we can learn that unlike what we think when “on” our diets, we can have another cookie (or whatever) in the future, when a healthy opportunity presents itself.

Let’s face it — one cookie did not make us fat. It was eating whole bags full that did that. And much of our binge-worthy behavior is a result of the “on/off” mentality that being on and off diets has taught us over the years.

Remember that you and I are not trying to “cheat the system” by maintaining that old standard which dictates that being “on” a diet today means we’ll be “off” of it come the weekend. Instead, join me in learning that fine art of balance. Sure, that means sometimes saying “no” to decadent foods. And that’s because we want to be able to breathe after zipping up our jeans.

But at the next office birthday celebration, we can have a reasonable slice of cake. Not the whole cake. And not with a bevy of “secret licks of frosting” when no one’s looking. One delicious, treat-worthy slice of cake — and then we might even do a little power walk after we get home from work. That’s balance. That’s moderation. And that’s putting on-off-itus where it belongs — in our rearview mirrors.

Do you struggle with the “on/off” complex? Or do you have successful way of combatting it? I’d love to hear from you in the comments below. In the meantime, do me a favor and save a piece of that reasonably sliced cake for me.

Photo Source: DavidReport.com

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10:31 am - Posted by Gregg

Okay… Does he (meaning Santa) really know when we’ve been eating?

Whether he does or doesn’t, nothing fills us with holiday dread the way an announcement that ‘There are only a certain number of shopping days until Christmas’ does. Yet, while most folks worry about finding enough time to make their list and check it twice, those of us with a dieter’s mentality fear that the visions of sugarplumbs might lead to the kind of overindulgence that could result in our waistlines (as opposed to the Grinch’s heart) ‘growing three sizes that day.’

But fear not, Little Elves! The holidays do not have to be a recipe for disaster when it comes to staying healthy, keeping fit and looking divine all the way through new year’s eve and beyond. In fact, if you follow these simple tips (which I’ve been asked to share again) as a general rule throughout the next several weeks, you’ll be giving yourself a gift that keeps on giving.

Curb hunger before you dash out the door
Whether attending a holiday party, a special dinner or even a cookie exchange, have a snack before you go. I’m not saying not to eat at the event. But I am saying to arrive without feeling starved so that you’re not tempted to make like a Thanksgiving Turkey and stuff yourself. Healthy pre-event snacks can include 1/4 of a cup of raw cashews or almonds, a piece of fruit or even a few slices of lowfat cheese. Munch on those just before an event and you’ll arrive with socializing on your mind instead of filling up on the wrong foods.

Indulge like a supermodel would
Successfully navigating holiday eating doesn’t mean giving into avoidance or denying yourself your true desires. It means indulging in a healthy and sane fashion. Want it? Taste it. Enjoy it. But stop there. You don’t have to have more than one cookie, more than a few chips or more than one helping of each dish during dinner. Pretend you’re being followed by TMZ cameras (and why shouldn’t you be?) and that you’re showing the world that you can eat anything (in proper portions) and look and feel fabulous at the same time. And by not denying yourself, you’ll be less tempted to cheat when you get home from an event or outing.

Eat, drink and be wary
Don’t forget that those holiday cocktails can be loaded with more calories than the snackaroos. A good general rule for women is to limit themselves to one alcohol drink a day. Men can usually go for two drinks, depending on their individual weight. But drink sensibly — not just because you don’t want to be the one at the party wearing the lampshade, but because you don’t want to be the one in January wearing a moo-moo. (For a holiday cocktail calorie count, click here.)

Home, sweets, home
If you’re someone who’s more tempted to overindulge at home, when in private, then don’t feel like you have to do any holiday baking. Instead, stop by your local store (preferably one like Whole Foods, which is known for using healthier and more natural ingredients) and pick up any baked goods you want to give as a gift. And do so when on the way to an event. This way you not only don’t have to have the baked goods in your home tempting you, but you don’t have to deal with seeing your cabinets stocked with the tempting ingredients (bag o’ chocolate chips be gone!).

Make time to exercise
There are no excuses when it comes to moving your body. It must be done — even if you are running all over town like a renegade reindeer. The trick is to actually do the running – or walking at the very least. If you’re spending an afternoon at the mall, make a few more rounds than you have to, take stairs instead of escalators and park far away (which you’ll probably have to do anyway) in order to enjoy the lengthy walk to and from the mall entrance. And when you can, get your butt to the gym. Or, if you’re truly pressed for time, around the block. Even when incorporating the tips above, you’re likely to still be consuming more calories than you normally would over the next several weeks. So walk like you mean it (suck in that tummy and pump those arms). For 9 ways to exercise at the mall, click here.

Become a track star
By track, I mean tracking! In other words, make sure you keep a food diary during the holidays. Write down everything you consume — even the handful of raw cashews recommended above. Studies show that dieters who keep a food diary are not only more aware of what they’re eating, they’re also more likely to take off and keep off the excess pounds. So when in doubt, write it out. For a handy food diary you can print out and use anytime, click here.

Last but not least, enjoy yourself
While the season at hand obviously introduces some added stress into all of our lives, that doesn’t mean we should make like Ebenezer Scrooge. So take a (mental) load off and be gentle with yourself. We’re often our own worst enemies when it comes to critiquing ourselves. The fact is, even for all the great reasons we have for losing weight, we are good enough and hot enough right in this very moment (you’re being followed by TMZ cameras after all, remember?). So add a little of your own joy to the world — and to yourself – while living through and hopefully enjoying the season at hand.

Photo Source: LoveToKnow.com

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November 28, 2012

From No-No-No to Ho-Ho-Ho

10:06 am - Posted by Gregg

Photo Source: bodysite

Nothing fills us with universal dread the way an announcement that ‘There are only a certain number of shopping days until Christmas’ does. Yet, while most folks worry about finding enough time to make their list and check it twice, those of us with a dieter’s mentality fear that the visions of sugarplumbs might lead to the kind of overindulgence that could result in our waistlines (as opposed to the Grinch’s heart) ‘growing three sizes that day.’

But fear not, Little Elves! The holidays do not have to be a recipe for disaster when it comes to staying healthy, keeping fit and looking divine all the way through new year’s eve and beyond. In fact, if you follow these simple tips as a general rule throughout the next several weeks, you’ll be giving yourself a gift that keeps on giving.

Curb hunger before you dash out the door
Whether attending a holiday party, a special dinner or even a cookie exchange, have a snack before you go. I’m not saying not to eat at the event. But I am saying to arrive without feeling starved so that you’re not tempted to make like a Thanksgiving Turkey and stuff yourself. Healthy pre-event snacks can include 1/4 of a cup of raw cashews or almonds, a piece of fruit or even a few slices of lowfat cheese. Munch on those just before an event and you’ll arrive with socializing on your mind instead of filling up on the wrong foods.

Indulge like a supermodel would
Successfully navigating holiday eating doesn’t mean giving into avoidance or denying yourself your true desires. It means indulging in a healthy and sane fashion. Want it? Taste it. Enjoy it. But stop there. You don’t have to have more than one cookie, more than a few chips or more than one helping of each dish during dinner. Pretend you’re being followed by TMZ cameras (and why shouldn’t you be?) and that you’re showing the world that you can eat anything (in proper portions) and look and feel fabulous at the same time. And by not denying yourself, you’ll be less tempted to cheat when you get home from an event or outing.

Eat, drink and be wary
Don’t forget that those holiday cocktails can be loaded with more calories than the snackaroos. A good general rule for women is to limit themselves to one alcohol drink a day. Men can usually go for two drinks, depending on their individual weight. But drink sensibly — not just because you don’t want to be the one at the party wearing the lampshade, but because you don’t want to be the one in January wearing a moo-moo. (For a holiday cocktail calorie count, click here.)

Home, sweets, home
If you’re someone who’s more tempted to overindulge at home, when in private, then don’t feel like you have to do any holiday baking. Instead, stop by your local store (preferably one like Whole Foods, which is known for using healthier and more natural ingredients) and pick up any baked goods you want to give as a gift. And do so when on the way to an event. This way you not only don’t have to have the baked goods in your home tempting you, but you don’t have to deal with seeing your cabinets stocked with the tempting ingredients (bag o’ chocolate chips be gone!).

Make time to exercise
There are no excuses when it comes to moving your body. It must be done — even if you are running all over town like a renegade reindeer. The trick is to actually do the running — or walking at the very least. If you’re spending an afternoon at the mall, make a few more rounds than you have to, take stairs instead of escalators and park far away (which you’ll probably have to do anyway) in order to enjoy the lengthy walk to and from the mall entrance. And when you can, get your butt to the gym. Or, if you’re truly pressed for time, around the block. Even when incorporating the tips above, you’re likely to still be consuming more calories than you normally would over the next several weeks. So walk like you mean it (suck in that tummy and pump those arms). For 9 ways to exercise at the mall, click here.

Become a track star
By track, I mean tracking! In other words, make sure you keep a food diary during the holidays. Write down everything you consume — even the handful of raw cashews recommended above. Studies show that dieters who keep a food diary are not only more aware of what they’re eating, they’re also more likely to take off and keep off the excess pounds. So when in doubt, write it out. For a handy food diary you can print out and use anytime, click here.

Last but not least, enjoy yourself
While the season at hand obviously introduces some added stress into all of our lives, that doesn’t mean we should make like Ebenezer Scrooge. So take a (mental) load off and be gentle with yourself. We’re often our own worst enemies when it comes to critiquing ourselves. The fact is, even for all the great reasons we have for losing weight, we are good enough and hot enough right in this very moment (you’re being followed by TMZ cameras after all, remember?). So add a little of your own joy to the world — and to yourself — while living through and hopefully enjoying the season at hand.

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