&&&&&&&&&&&&&&&&&&&&&&&&&&&&&&&&&&&&&&&&&&&&&&&&&&&&&&&&&&&& Diet And Weight Control One way to get your weight down and maintain it is to exercise and eat a low-fat, mostly vegetarian diet. It's near impossible to get fat and stay fat eating vegetables, fruits, whole-grains and a little fish and fowl. The ultimate way is to eat all vegetarian foods. Beans, grains and soyfoods fill you up and keep your body satisfied and fueled for hours. The other obvious benefit of this type of diet is the built-in disease protection it offers you. Medical research has proven that a low-fat, high fiber diet lowers the risk of many diseases. Another not very often known benefit is that going vegetarian is a lot easier on your pocketbook and body. Especially with the current unavailability of affordable, suitable, health care. And, this way of eating is much gentler on the environment. Livestock, especially cattle, devour huge amounts of our precious, non-renewable land and water resources. For more information on this timely concern, again, please read John Robbin's "Diet for a New America." There are many reasons for dieting and a myriad of diets to choose from. Diets that don't work, over the long haul, are fad diets such as grapefruit diets, liquid diets, powder diets, starch blockers, diet pills and innumerable other diets. You can shed pounds on almost any diet, but they won't stay off. If you just want to lose a couple of pounds and one of these diets may do the trick, however, statistics prove that of those people who lose 30 pounds. and over on these diets, 96 percent will gain it back - and possibly more - within a year. Then it's back to the roller coaster ride - losing weight, gaining weight, losing weight, gaining weight. One study found that people whose weight goes up and down are more likely to have heart and other diseases than those who keep their weight stable. So - once you get your weight where you want it, keep it there. The best "diet" is what I call the "lifestyle" diet. This is a way of eating that you can encompass into your daily lifestyle ad infinitum. What is the "lifestyle" diet? It's where you just go to the produce section in the health food store or natural foods center in your local supermarket and fill your cart with fresh vegetables and fruits you like. From the bins, scoop a selection of whole grains, beans, peas, legumes, nuts and seeds - all excellent nutrient sources. Thirst? You'll find a large selection of fruit and vegetable juices such as orange, apple, berry, raspberry, kiwi, watermelon, fruit juice lemonades, papaya, grape, tomato, mixed vegetable juices, carrot, vegetable broth, herb teas, and many other flavors and combinations, all without added sugar. (To lower the natural sugar content and calories in juices, dilute with water). You'll also find wholewheat, spinach, amaranth, quinoa, corn, barley and other colorful and healthful pastas. If you eat animal protein, ask the butcher for low-fat cuts of range-fed beef, low-fat, preservative and additive-free chicken (remove skin before cooking or buy skinless), turkey (if you use hamburger - try cutting it with ground turkey meat - it's a lot " heart healthier" that way), cornish game hen, and a variety of fresh fish and seafood is often available. From the dairy case you can obtain skim milk, fertile eggs, yogurt, tofu and cheeses. (Raw goats cheese is lower in fat and less apt to cause allergies than cow's milk cheeses). Even lower in fat are the fairly new soy cheeses. They come in cheddar, jack, jalapeno and garlic jack and mozzarella. There's even cheese made with almond milk! Instead of salt and pepper, season with herbs and spices to tantalize the taste buds. ````````````````````````````````````````````````````````````` Exercise Remember, no lifestyle is complete without exercise. No matter what form of movement you choose, it is an essential part of maintaining the weight you desire. Without exercise it's almost impossible to stay at your ideal weight without constantly counting calories no matter what diet your on. Exercise increases metabolism as much as 20-30 percent, prevents muscle loss, controls appetite, and a greater percentage of caloric intake (energy) is used in muscle cell maintenance than in fat cell maintenance. Exercise can be fun, challenging and exciting - if we make it so. Beyond the benefits of burning calories, exercise does more. It can get us in touch more with who we are, what we like and dislike, and help us to become more aware and to feel better about ourselves. Before embarking on any major weight loss and/or exercise program, check with your physician or health practitioner. ,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,, Take it off and Keep it off Here are some basic tips that might help you attain and maintain your "ideal" weight: * Put things in their proper perspective. One or two indulgences is not the end of the world. You are not going to gain 20 lbs. because you ate one piece of cheesecake or ate more than your share of cookies or didn't exercise for two days in a row. Don't make these indulgences an excuse for going hog wild and not getting back on your "program" - or soon you'll be fighting off an extra 20 lbs! * Identify the behavior patterns you want to modify. Keep a record of where and when you binge. For example, "Every time I go into the kitchen I must have something to eat." "I overdo my exercise routine and exhaust myself when I've had an argument with my spouse, mother, kids, etc." "I drink too much when I'm in social situations where I feel inadequate." Once you become aware of the circumstances in which you over- indulge, you can begin to change them. Create new guidelines: "I will only eat while sitting down at the table." "I'll wait until I'm relaxed before I eat." And so on. * Keep a food diary. I have all my clients write down every morsel they eat or drink for at least 7 days (in some cases it's ongoing). This way they can see how much food they're eating and what kind of foods they often gravitate towards. This can also be beneficial in tracking down food allergies especially if you notice any reactions to foods eaten. * Find ways to cope with boredom, anxiety and depression. If you smoke, drink, take drugs or eat excessively in reaction to stress find other alternatives that will calm you (from meditation to taking up a new hobby). However, if your stress is work related, ongoing hassels in your relationships, or other continuing problems, you'd be wise to solve the problems and not just ignore them through denying and distraction. * Forget crash diets such as the liquid, grapefruit, boiled egg or the 400 calories a day diet. Instead, change your eating habits to reduce fats and refined carbohydrates which are high in calories and low in nutrients. Eat nutrient dense rather than calories dense foods. There's a big nutritional difference between a 200 calorie candy bar and a 200 calories salad. The secret to permanent weight control is not a diet at all. It is a well-balanced eating plan to encompass a lifetime based on healthy, tasty foods that have maximum nutritional value. There is no need to deprive yourself on this type of "diet". You can actually eat more and weigh less. * The Standard American Diet consists of over 40 percent fat, at 9 calories per gram, has more than twice the calories of carbohydrates or protein at 4 calories per gram each, and adds pounds to the body. Recent research reveal that 97 percent of all fat calories are converted to body fat. (Prevention Magazine, January, 1988, page 34) Use protein foods such as grains and beans, flours - tortillas and beans, flours - breads, crackers, and seeds, etc. (complimentary protein) in place of fatty high-cholesterol foods such as beef and pork. Editor's note: These meats are more often than not loaded with toxic chemicals, growth hormones and disease. * Again, exercise is an essential part of any weight loss program. For more information on this subject, go to "What About Exercise?" Aerobic exercise, 30 minutes, three times a week will stimulate your metabolism so that you'll burn calories at a faster rate than usual for about 24 hours after exercise in addition to the calories burned during the aerobic session. Aerobics activity stimulates the metabolism more than any other factor. Other benefits are that it increases your muscle mass, strengthens your bones and spine, and reduces body fat. However, aerobics is not better than any other exercise for weight loss. Three times a week for at least 20 minutes is plenty for burning off a significant number of calories. Walking is an excellent aerobic exercise and only requires a good pair of shoes and comfortable clothing. After exercise, your appetite will be much more manageable. It will not increase your hunger - contrary to the myth. * Drink a lot of water! Water helps to lessen water retention because it acts as a diuretic. If you have the munchies, drink 5-8 ozs. of water, wait 5-8 minutes then see if you're still "hungry." This also works well before and between meals to suppress the appetite. It's best to not drink water with meals as it dilutes digestive enzymes necessary to breakdown and assimilate food. And, when food isn't digested thoroughly weight gain can occur. * Plan your meals. Give careful consideration to what you'll be putting into your body. If responsible for the cooking, outline a meal plan for the week or at least a few days ahead. * Plan your exercise period the same time each day if possible. That way it becomes a habit - like brushing your teeth or taking a shower. I run early in the morning. When, for some reason I put it off until later in the day, I just don't run that day. However, any time you can fit your exercise in is better than not exercising! * Let it be o.k. to feel hungry. Practice waiting until you're hungry before you eat. a lot of people are so out of touch with their bodies, they can't really tell if they are physically or just "emotionally"* hungry. If you really can't wait until your next meal... * Choose high-fiber, high water snack foods like watermelon, celery, radishes, carrot sticks, jicama, etc. Empty your cupboards of finger foods that are easy to eat a lot of. (Editors note: Avoid greasy, cheesey, salty snacks like the plague!) Substitute these with air-popped popcorn and rice cakes. These foods are high in fiber, very low in calories, and are filling. * It's best to sit down at the table - not the T.V. to eat. Use small plates so your servings look bigger. Concentrate on the presentation and enjoy texture, colors and aroma. Sometimes using a cocktail fork or chopsticks can help you take smaller bites. This way you can eat more slowly, savoring and enjoying each and every bite. Digestion begins in the mouth. If food is wolfed down it won't digest properly and can lead to weight gain and nutritional deficiencies. It's optimal to eat the bulk of your calories in the first part of the day. Also, for best results as far as weight loss, eat dinner early, and skip dessert. * Avoid eating late in the evening. It takes several hours to digest proteins and fats. Also, metabolism slows down at night making it more difficult to burn calories. Late evening and night snacking contributes to weight gain. * Give yourself enough food. Be sure you don't lower your caloric intake below 1.000 a day, you just won't get enough nutrients that way. In fact, it's essential on any weight loss program to take extra vitamins and minerals. Let yourself have some of your favorite foods. But do lower your intake. Just have a little - and not every day. If you deprive yourself you'll want to rush back to your habit of overeating. * Remember, imagination wins out over willpower 99 percent of the time. Instead of imagining your favorite food, visualize yourself 10 pounds heavier. Then add a few more pounds to the picture. Do you still want that fattening food? Now close your eyes and see and feel yourself at your desired weight. That ought to nip the craving in the bud! Better yet: Imagine yourself 20 lbs. lighter. Close your eyes and see your new self into a mirror with a leotard, bathing suit,etc. on. See and feel the way you would like to look and feel. Tell yourself how good you look. Lavish yourself with praise. See and feel yourself shopping for clothes for your new, trim body. * Give up being envious of your friends, sister, brother, spouse, neighbor if he or she can eat like a rhino and never gain an ounce. We're all biochemically different - just as no two sets of fingerprints are the same. Envious thoughts get you nowhere and they may get you fat(ter)! * Avoid sugar (honey, molasses, maple and brown rice syrup, barley malt, sorghum, corn sweeteners, fructose, etc.) it only makes you crave more. * If your sweet tooth must be pacified, eat a small piece of fruit or a few sips of fruit juice diluted with half sparkling water. * Refrain from weighing yourself every day. Once a week is enough - upon arising is best. Weight fluctuates throughout the day . You may weigh more at night than in the morning. * Effective weight loss is easier when you replace negative thoughts with positive ones. * Set attainable weight goals. Say, " I want to lose 10 lbs. this month" - not "I want to lose 150 lbs." * Be realistic - work for improvement, not perfection. * Abandon strict rules, such as: "I'll never eat a chocolate bar. Or "I'll never eat a doughnut as long as I live." Or "I'll never stop at a fast food restaurant for pizza." If you do find yourself breaking one of your own strict rules, have compassion, be gentle and let yourself off the hook. If you go into guilt it possibly could cause you to eat more of it or cause you to feel miserable and worthless. * Reward yourself for your efforts and accomplishments, but not with food. Satisfy one of your other senses. Buy a beautiful new book (not a cookbook!) take a special mineral, aroma, oil or bubble bath. * If you stick to your "program" for six days out of seven, give yourself a pat on the back for the days you stuck with it - don't punish yourself for the one day's slip up. This way it'll be easier to get back on track. * Overweight people tend to binge when they become stressed and emotional. When annoyed with your spouse or kids do you grab potato chips, crackers, pretzels, ice cream, a handful of nuts, or whatever food you treat yourself when feeling deprived? This is emotional hunger activated by anger, insecurity, boredom, frustration, lonliness, avoidance, etc., which adds even more weight. When stressed, people go to food because it's plentiful and readily available rather than a hug or an encouraging word which is really what we need but it's not always available. Here are some other reasons for and thoughts on emotional eating: * Low self-esteem and unresolved issues in relationships with spouse, co-workers and others. * Uncomfortable business and social situations - loss of love - separation/divorce - increased job responsibilities - all can help motivate us to seek comfort in food. Alone at a social gathering we may find ourselves reaching out for food rather than for people. We may be so stressed at work that we think we have to run out for coffee and doughnuts in a futile attempt to alleviate the stress. * It's not just unpleasant situations that can lead to overeating - pleasant occasions can also do the job. It's gratifying to cook a meal or dessert you know your family enjoys, even if it's high in calories. Does watching T.V. cue you to gather up you favorite snacks to munch on? Are you brainwashed by the commercials to seek out the beer or wine in the fridge? When you see that darling little doughboy do you want to grab those goodies out of the freezer and throw them in the microwave? There is a lot of temptation! Weddings, birthdays, promotions, retirements, graduations, anniversaries, are all celebrated with food, and who doesn't occasionally overindulge their taste buds? What about vacations!? Again, allow yourself a little slip-up a time or two - then quickly get back on track. * Mood swings can activate erratic eating patterns; skipping meals when you're "up" and eating to excess when you're "down". * Family habits also play a part in your eating patterns. Chances are is your parents used food to cope with problems, you've picked up their habit. And who doesn't remember as a child getting a cookie, some ice-cream or candy after scraping a knee, or being treated to a sticky sweet treat while sick (the total opposite of what your body needed!), or being rewarded with fresh baked brownies, chocolate chip cookies or cake? How about being sent to your room without dinner for punishment. Or being told that if you don't eat everything on your plate you won't get dessert. Or, " Since you were bad today, you don't get any dessert, Johnny". Are you still being driven by those old "tapes" from childhood even though you are now an adult? * Evidence supports the facts that what you eat affects your feelings and behavior by causing changes in the chemical balance. High protein diets cause an imbalance and cravings for carbohydrates. Carbohydrates increase the chemical serotonin, a relaxant, as well as the acid tryptophan, a natural anti-depressant. Conversely, too much caffeine in coffee, soft drinks, some diet and cold and sinus relief pills can cause nervous tension and irritability. Refined sugar can make you hyperactive, "spacey" and nervous, especially among children who are constantly craving sugar. * Instead of gorging yourself with food, set out to get in touch with your feelings. This is where a food diary is very helpful. You can note what you eat, how much, circumstances, feelings, thoughts, emotions and what you experienced. Is there a clue to the emotions in the food you crave? Perhaps, chewy foods such as bagels are often the choice when angry. Mashed potatoes, pudding, chocolate cake, brownies, milk and cookies or other foods associated with pleasant childhood memories may be the choice when you want to be babied. Chocolate is the choice for that feeling of fullness and satisfaction. On the other hand, foods that mean security for one person may have no such meaning for another. Many of the "emotional" foods you crave today may stem from childhood. * Instead of going to the fridge or your favorite restaurant when you feel stressed or emotional, do something more constructive to satisfy your emotions and dissipate the anxiety. Take some deep breaths, meditate, do a relaxation technique, call a friend or write in your diary. Get "lost" in a book, video, a hot, scented candle-lit bath, go to a movie, do a jigsaw or crossword puzzle, write a letter, take a walk, pick up that magazine or newspaper and make yourself current, do anything that would take your mind off eating. * If the need to feed or stuff down your anxiety or anger is so strong that it seems nothing will replace it - at least choose healthy, low-cal foods, such as carrots, celery, rice cakes or make a salad - the time it takes to put it together will help dissipate some of your anxious emotions. Avoid calorie and fat laden sweets and desserts. Editor's note: Most adults would probably not be overweight if they had learned to follow body signals rather than mental ones. Your brain can talk you into wanting food, when it has no actual physical need for nourishment, calories or energy. Generally, children are free of these tricks, responding to physical hunger rather than the insecurities that sometimes trigger adult eating disorders and problems. * Toss out all of the larger sized clothes and belts in your closet - they're just inviting you to gain weight. * Reach out to others. Say pleasant things to friends, loved ones and maybe even to yourself! Think positive, loving thoughts! Be optimistic! When you're happy, others around you will find it easier to find happiness in themselves. Your self-image will improve and you will feel more motivated to attain your desired weight. * Fat is sometimes used not only as insulator for the body - but also for the mind. Food is a form of oral gratification, an immature way of feeling secure. When people are anxious or stressed-out, eating seems to make them feel better. Fat may also be an insulation against hurt and a way to keep a "safe" distance between the person and others. * Overweight people need to learn to love their bodies and, especially themselves just as they are now, not several months or years down the road when and if they become thin. Overeating is often a result of low self-esteem. Upgrade your self-esteem, respect your body and allow it to be healthy. Then soon you will reach your "ideal" weight. ............................................................. End of chapter.