Getting Slim Tips

I don’t often give getting slim tips because I don’t recommend weight loss in general but rather a lifestyle change that you can comfortably live with forever. But I am a big fan of Brian Wansink, PhD. who is the Professor of Marketing and the Director of the Cornell Food and Brand Lab in the Department of Applied Economics and Management at Cornell University. He has written a several books and one of my favorites was Mindless Eating: Why We Eat More Than We Think.

His latest, Slim by Design: Mindless Eating Solutions, is another excellent book. So I wanted to share just a few tips with you today. But go out and buy his book for many more insights.

  1. Pre-plate your main dish from the stove or counter. Don’t put serving bowls/plates on your table. The exception is a big salad bowl.
  2. Use dinner plates 9-10″ in size. Most of our dinner plates cause us to consume much more than we need.
  3. Serve your salad and veggies first.
  4. Keep your kitchen counters organized. His research has shown that messy counters cause you to eat 44% more snack food.
  5. Keep pre-cut fruit and veggies on the middle shelf of your fridge. You are more likely to see and eat it.
  6. The only food on your counter should be a bowl of fruit. You will be more likely to eat it. Women who had even one box of cereal visible weighed an average of 21lbs. more than those who didn’t have any visible.
  7. Keep all snack foods in one inconvenient cupboard. If they are not easy to get to and you don’t see them (out of sight, out of mind) , you’ll be less likely to be triggered.
  8. Keep at least 6 servings of lean protein in your fridge (eggs, yogurt, string cheese, cooked chicken, etc.) Protein is important to keep you full and satisfied.
  9. Eat at a table with no TV. Eating distracted causes mindless eating.

There you go… 9 great tips from Dr. Wansink. By the way, most of these are the same suggestions I make to my clients. I’m sure they will recognize them. If you liked this post, please share.slim by design

Do You Really Need That Protein?

This post is from my post today on Albany.com:

High protein, low protein, no protein… There are so many confusing diets. What is really the best for your body?

If you ask a body builder about protein, you likely will be told that high protein is important. But if you ask a vegetarian, you may hear that protein in smaller amounts is okay. Who is right? The truth is that there is no one answer. We all have different needs based on our own body. But you DO need protein.
Protein is an essential nutrient required by our body to build and maintain cells and repair body tissues. Many chemicals in the body are made of proteins. The exact amount will probably always be in debate. The CDC recommends between 46-56 grams a day depending on your age and sex.
I always recommend a protein source to all my clients for every meal and snack. It maintains blood sugar levels and keeps you feeling full and satisfied longer. It also helps prevent sugar cravings.
Here is a list of protein sources that you can add to your daily menu:
  1. Fish: tuna, salmon, halibut, trout, sardines and sea bass
  2. Poultry: chicken, turkey, duck, goose and quail
  3. Meat: lean beef, pork and lamb
  4. Legumes: kidney beans, black beans, chickpeas, black-eyed peas, lentils, lima beans, fava beans, cannellini beans, edamame and peas
  5. Nuts and seeds: almonds, brazil nuts, cashews, peanuts (not really a nut), pecans, pistachios, walnuts, or nut butters, chia, flax, poppy, pumpkin, sesame and sunflower
  6. Dairy: milk, cheese> mozzarella, cheddar, gouda, swiss, parmesan, ricotta, cottage, Monterey Jack, yogurt (especially Greek because it’s higher in protein)
  7. Other protein sources: eggs, protein powders/shakes- whey, rice or plant based- check for ones without artificial colors, flavors or artificial sweeteners like sucralose.

One of my favorite breakfast choices on a busy morning is a protein shake. Because I’m dairy-free, I use a rice protein, almond milk, organic frozen fruit, a scoop of organic flax seed and blend on high until thick and frothy. It tastes like a milk shake and keeps me full all morning. My husband uses whey protein and does the same thing.

I purposely did not include soy products other than edamame because so many are GMO and highly processed. If you can find organic, non-GMO soy products, then enjoy. There is still some controversy regarding soy’s hormonal effects so many have chosen not to consume, but I know many do enjoy them.
So add in a protein to all your meals and snacks, feel less hungry, crave less sweets and pay attention to your body. It will tell you what and how much to eat. Meat, fish, eggs & chicken
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More Sleep, Less Cravings

As I have shared before, I’ve been a notorious poor sleeper since a was a little kid. My mom said I used to walk through the house as a small child in the middle of the night and scare the daylights out of her. I have worked diligently to improve my sleep habits partly because I have found out that more sleep means less cravings.

There have been numerous studies showing that our hunger (ghrelin) and satiety (leptin) hormones are altered from sleep deprivation and we tend to choose comfort foods when we are sleep deprived.

But the study that caught my attention was done at the University of Chicago Medicine. Sleep researchers, headed by Esra Tasali, MD, Assistant Professor of Medicine, found by getting 1.6 hours more sleep each night, there was a 14% decrease in overall appetite, but even more impressive was the 62% decrease in sweet and salty junk foods! Now that is worth extra sleep!

So what do you need to do to get the extra shut eye? First, make sleep a priority. Most of us do not. We are trying to fit so many things into our day. We just want to fold that last load of laundry, answer one more email, watch one more TV program “to relax”, etc. If we make sleep as important as other crucial things in our life, we can add 1.6 hours a night. Not only will you have less cravings, but extra energy. Win-win.

If getting to sleep or staying asleep is your issue, I have a sleep handout that I share with my clients that has not only helped me be a better sleeper, but helped several of my clients. If you’d like a copy, fill in the box below and I’d be happy to send it to you. Sweet dreams… 

Sleepy

The No-Diet Weight Loss

If you are like me, you may have tried countless ways to lose weight. Counting calories, keeping track of points, diet meals, shakes, cleanses or just lots of exercising. Through the years, I tried them all. And most worked for a short time. Until I went off the d-i-e-t. Then, I luckily found my way to the no-diet weight loss.

I thought it was a gimmick when I first read about it. How could anyone possibly lose weight without dieting? But as I studied more about Mindful Eating, it made so much sense. The physicians, dietitians and RN’s that were teaching this new concept were non-judgmental, as is this process. I jumped on board.

As the saying goes, “When the student is ready, the teacher will appear.” I was ready…

Mindful Eating is an intuitive process that teaches you to use your body’s inner wisdom. You relearn how to pay attention to inner cues of hunger and fullness. You are able to eat the foods you love, even things like pizza.

There are no strict rules, dos or don’ts, calorie counting, weighing or measuring. You will be making some behavior changes, but very slowly, at your pace. It has forever changed my eating and enjoyment of food.

If you are not quite ready for one-on-one coaching yet, you can learn the entire program in the comfort of your own home with my online e-course Savor Each Bite.

Don’t give up the foods you love or deprive yourself… Learn how to lose weight the no-diet way. If you’re ready for coaching, contact me for a free consultation. 

pizza

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