The Weigh We Were

Caution: Temptation & Calories in Halloween Candy

10 Tricks to Avoid Halloween Candy Temptations

Beware of those empty calories in the Halloween candy jar.

By Kathleen M. Zelman, MPH, RD, LD
WebMD Weight Loss Clinic-Feature

Reviewed by Louise Chang, MD

Halloween unofficially marks the beginning of the holiday feasting season. And for anyone trying to watch his or her weight, the scariest part of Halloween is not ghosts and goblins but the ever-abundant Halloween candy. Sugar and mostly empty calories is what you get in candy, and the truth is that most of us don’t exercise enough to warrant those extra calories.

Those cute little fun-size candy bars seem harmless -- and they are, if you can limit your consumption. But that's easier said than done.

"All it takes is an additional 100 calories a day or the equivalent of one snack-sized chocolate bar and most adults will experience weight creep before they even know it," says Lona Sandon, MEd, RD, a spokeswoman for the American Dietetic Association.

When your cupboards are loaded with candy and the kids come home with bags full of even more treats, it's hard to resist. Many people try to lessen the temptation at home by bringing their extra candy into work, thus setting a high-calorie trap for their co-workers.

"Don’t get sucked into the 'see food diet' mentality that makes you want to eat the candy simply because you see it and not because you are hungry," says Brian Wansink, PhD, a Cornell researcher and author of Mindless Eating:  Why We Eat More Than We Think. "We eat more of visible foods because it causes us to think about it more, and every time you see the candy bowl you have to decide whether ... you want a piece of candy or not.

"Simply thinking of food can make you hungry, so when you see or smell something associated with food, like the shiny foil-wrapped Kisses, it can actually make you salivate."

But there are ways to keep your hands out of the candy jar so you can avoid packing on some extra pounds even before the holiday season starts. Here are 10 expert tips to help you avoid the temptation of Halloween goodies, at home and at the office.

1. Buy candy you don’t love. If the candy in your pantry is stuff kids like but that you don’t enjoy, it will be easier to resist opening those bags and diving in. For most of us, that means anything but chocolate. "Sour candy, gummy-textured [candies], hard candies and the others that are not chocolate are lower in fat and calories and typically not the candy we overeat," says Sandon.
2. Out of sight, out of mind. Ask your co-workers to keep their candy jars and bowls inside their desks or stashed in a cabinet in the break room so you won’t be tempted every time you see it. If they want to keep candy on their desks, ask them to use a colored container with a lid so you can’t see inside.
3. Savor one piece of your favorite candy a day. Decide what time of day you most relish the sweet stuff, and save your special treat for that time. Then sit back and slowly savor the taste sensation. "It is so easy to pop a piece of candy into your mouth mindlessly and not get the full enjoyment you would get if you saved it and ate it when you know you will enjoy it the most," says Sandon. Indulge your sweet tooth on occasion, because denying yourself completely could lead to an all-out binge.
4. Chew gum. Sugarless gum gives your mouth a burst of sweet sensation for very few calories. "Studies have shown that gum chewing can also help [you] relieve stress, mentally focus on tasks, satisfy a sweet tooth, overcome the urge to eat candy, and help manage hunger pangs to hold you over until your next meal," says Sandon.
5. Replace the candy with better choices. Make the see-food diet work in your favor by putting out a bowl of colorful fruit or veggies in place of the candy.
6. Move the candy jar. Wansink and colleagues have done studies on how frequently people eat candy when it is within reach, out of sight, or requires them to get up to reach the jar. "If you have to get up to get a piece of candy, it is not always worth the effort, whereas when the candy is convenient, consumption is higher," says Wansink.
7. Count the empty wrappers. It's so easy to pop fun-size candy bars into your mouth that you can lose track of how quickly the calories are adding up. "If you keep the wrappers on your desk, it will remind you of how many you ate and hopefully inspire you to exercise moderation and stop after one or two," says Sandon.
8. Take a walking break. Getting away from your desk for a breath of fresh air can invigorate you and help you get over the mid-morning or mid-afternoon slumps that are often mistaken for hunger. 
9. Manage your hunger. Eat breakfast before coming to work and plan for a few healthy snacks along with a satisfying lunch. Your preplanned meals with keep you feeling satisfied and make you less likely to raid the candy bowl.
10. Sip on a low-calorie beverage. Keep your hands and mouth busy by drinking a zero-calorie cup of hot tea (rich with disease-fighting antioxidants) or big glass of water. And light hot chocolate can satisfy your sweet tooth for few calories than most fun-size chocolate bars.

SOURCES: Lona Sandon, Med, RD, assistant professor, University of Texas, Dallas; spokeswoman, American Dietetic Association. Brian Wansink, PhD, marketing and nutritional science professor, Cornell University; author, Mindless Eating.

Reviewed on October 24, 2007

The 88 Fast Food Items Most Likely To Kill You

After looking through the nutrition facts of literally every food from the menus of nearly 20 different fast food restaurants, here's a list of the 88 most unhealthy items.

read more | digg story

Walk from Obesity

In September and October in cities all across America, obesity sufferers and survivors alike join forces and walk to raise money for research, education, prevention and treatment of the life-threatening disease of obesity.

Since its inception, the Walk from Obesity has raised more than $1.6 million to support research and educational programs on behalf of all of those affected by this disease.

Many participants walk on behalf of those unable to do so, because obesity has stolen their mobility, dignity, hope or life.

The ASBS Foundation and Obesity Action Coalition's Walk from Obesity was established to give hope to those needing it most.

"The New You" Radio Show for 9/4/07

Don't forget to tune in Tuesday Sept.04,07 at 5:00pm CST for "The New You" Internet Radio Show. This is going to be a fun show; our "Hot Topic" this week will be about "The Absurdity regarding The dispute between RNY (Gastric Bypass) and Lap-band Communities". Also we will be discussing the "Walk from Obesity", this is a cause that is very near and dear to all of our hearts.

So click on the link to listen. Please send us your questions via email or on the show live. You can email your questions to info@thewlscoaches.com

Here is the link to the radio show
http://www.blogtalkradio.com/thewlscoaches

The call in number is 646.716.9413

New Radio Show

Yeah! I finally made it! I will be co-hosting an Internet Radio Show called "The New You" with Cher Ewing. Cher is another Life Coach but works primarily with Lap-band Patients.

This is going to be great show, so you don’t want to miss it.

Our first show will air this Tuesday 8/28/07 at 3:00 pm PST. This show will be a get-to-know-the "Coaches" show. Come learn all about Cher and myself. And, if you have any questions you would like to ask, please feel free to email me and I will try to answer them all.

Also, if you have a topic you would like for us to cover in future shows; please let us know so we can get working on it. The link to the radio show is http://www.blogtalkradio.com/TheWLSCoaches The number to call in is 646.716.9413

If your not able to listen to the show live, don't worry we will be recording it and posting it to the above blog.

Mental Techniques and weight loss

Can Your Mind Help Control Your Body Weight?

Date updated: April 23, 2007
By Vicky Uhland
Content provided by Revolution Health Group

Most weight-loss programs focus almost exclusively on the body: Eat less, exercise more, and you'll drop pounds.

But a mounting body of scientific evidence suggests that what and how you think can also help you lose weight. And that possibility is drawing mainstream attention: Even the National Institutes of Health (NIH) in Bethesda, Md., are funding studies that examine how mental techniques can help yield thinner, healthier people.

The following is a roundup of recent research on which mind-body practices best support a weight-loss program.

Yoga
We know that yoga is designed to bring inner calm, increase flexibility and even build strength. But for years, little scientific evidence existed to support yoga as a weight- maintenance activity.

In 2005, yogi Alan Kristal, D.P.H., M.P.H., and colleagues at the Fred Hutchinson Cancer Research Center in Seattle reviewed data on 15,550 men and women who had reported their physical activity and weight measurements for 10 years. The researchers found that participants who were overweight when the study began and had practiced yoga at least a half hour per week for 4 or more years lost 5 pounds during the 10-year period, while those who didn’t do yoga gained 13.5 pounds.

Although weight gain was measured at the beginning and end of the study, participants self-reported how often they practiced yoga. The study did not take into account participants' social or economic status and didn't show a clear cause and effect between yoga and weight loss — it showed only an association between people who did yoga and lost weight.

"Regular yoga practice can benefit individuals who wish to maintain or lose weight," the researchers concluded. They weren't sure exactly how yoga helped people drop the pounds, but many yoga devotees have theories.

"You need to separate it from the fact that it's a calorie-burning activity and view it more as a contribution to behavioral change and lifestyle change," says Elizabeth Larkam, a certified yoga instructor and mind-body spokeswoman for the San Diego-based American Council on Exercise (ACE).

"Think of it as meditation in motion. You feel more calm, more centered and therefore less likely to reach for a high-sugar snack to try to artificially balance your body's energy or your mood," she says. 

Tai chi
The ancient martial art of tai chi combines mental concentration with slow, choreographed movements designed to focus the mind and breathing. Dozens of studies show that tai chi improves balance, stability and pain management in the elderly, but few researchers link tai chi with weight loss.

In the January-February 2004  issue of the Journal of Cardiovascular Nursing, an analysis of  7 studies on the aerobic benefits of tai chi found that it "may be an additional form of aerobic exercise," especially the popular, gentle Yang style of tai chi when it's practiced regularly for a year by previously sedentary adults.

However, Wojtek Chodzko Zajko, Ph.D., a tai chi expert and head of the Department of Kinesiology and Community Health at the University of Illinois at Urbana-Champaign, says that in general, tai chi is not an aerobic exercise for most people. Instead, its weight- loss benefit is part of "a broader wellness practice," he says.

"People who practice tai chi are less anxious, depressed and nervous and have better self-esteem," he says. "You could argue tai chi is a good component to a total holistic attitude toward health, and that people who practice tai chi are more likely to engage in healthy eating behavior that encourages weight loss."

Fitness instructor Scott Cole, creator of the Discover Tai Chi for Weight Loss DVD (Goldhil, 2002), believes tai chi's "sitting posture" — in which every movement is done with bent knees — burns energy and consequently helps people lose weight. "You're moving slowly and not relying on your momentum, so you're using your muscles at the deepest level," Cole says. "Your muscles are in quite a quivering state with a lot of muscle fibers firing, which increases muscle mass and gives you a metabolic boost."

Meditation
While many people believe meditation can result in weight loss, few valid studies back that theory up, says Ruth Quillian-Wolever, Ph.D., clinical director for the Duke Center for Integrative Medicine in Durham, N.C.

Quillian-Wolever and her colleague, Jean Kristeller, Ph.D., of Indiana State University, are seeking a more definite answer to the question. They are working on 2 National Institutes of Health–funded studies designed to determine if there is a clear link between meditation and weight loss. Together, the 2-year studies track about 230 people practicing vipassana, an ancient Indian form of meditation.

Vipassana teaches students to define and differentiate between their thoughts, feelings and sensations. Quillian-Wolever suspects vipassana might help people "register their body signals and learn what is physical hunger or what is emotional." Her theory is that if people could gain more insight into what drives their eating choices, they might have an easier time controlling nonphysical hunger impulses.

Quillian-Wolever says she has successfully used vipassana meditation for weight loss with individual clients. "Other forms of meditation don't change your thoughts or your relationship with the world," she says.

How often a person needs to meditate to achieve weight loss, Quillian-Wolever says, is "the magic question" she and Kristeller hope to answer. "My personal guess is 5 to 6 days a week, 20 to 30 minutes a day for 3 months, and then a couple times a week indefinitely after that" Quillian-Wolever says.

Cognitive therapy
Hundreds of studies have been conducted on how cognitive therapy can improve everything from depression to shyness. But Judith Beck, Ph.D., daughter of the pioneer of cognitive therapy, Aaron Beck, M.D., knows of only one study linking cognitive therapy to weight loss.

That study, conducted in Sweden in 2005, tracked 105 obese people. Sixty-two of them participated in 3 hours of cognitive therapy a week for 10 weeks, while the rest served as controls. Eighteen months after the therapy ended, those in the cognitive therapy group had lost an average of 23 pounds, while the control group gained an average of 5 pounds.

Cognitive therapy for weight loss focuses on identifying negative thoughts — such as "I can't lose weight" — and responding to them realistically based on evidence. "If you change your thinking, you can change your behavior," says Beck, director of the Beck Institute for Cognitive Therapy and Research in suburban Philadelphia and clinical associate professor of psychology at the University of Pennsylvania. 

The author of The Beck Diet Solution (Oxmoor House, 2007), she has seen similar results with more than 75 individuals she's coached over 20 years as well as with a group of 10 obese women who have met with her since July 2006. Prior to joining the group, the women had tried an average of 8 times each to lose weight and had failed. In the first 9 months of cognitive therapy with Beck, the women lost between 10 and 45 pounds each.

Whether individually or in a group, Beck's cognitive therapy for weight-loss plan involves meeting once a week for months or even years. Patients learn 34 to 40 different skills that help identify and change thinking that sabotages weight loss. Although Beck has anecdotal evidence that her program helps people lose weight, she hasn't conducted a controlled, clinical study.

"The idea is to identify your sabotaging thinking and give yourself helpful, realistic responses that allow you to follow a nutritious diet you can basically stay on your whole life," Beck says. "If you change your thinking, you can change your behavior and learn skills like how to recognize the difference between hunger and craving."

Want assistance with implementing a new healthier lifestyle?  Click here

Vitamin D deficiency after WLS

A wonderfully informational article from Jacqueline Jacques, ND, Chief Science Officer at Bariatric Advantage®, A Division of Catalina Lifesciences, Inc:

Vitamin D has garnered a lot of recent attention in the Bariatric Surgery community.  Perhaps most notable is the increasing recognition that Vitamin D deficiency is extremely common in patients preparing for weight loss surgery -  as many as 60 to 70 percent of patients may have verifiable low 25-OH D levels if measured prior to surgery. 

With more programs assessing pre-operative vitamin D status, more questions are being raised.  One common question is "why is there so much deficiency in obesity?"  There is no single answer to this question, but some of the causes likely include:

Storage in adipose tissue.  Vitamin D is highly lipophilic, and some studied in obesity shows that vitamin D manufactured in the skin becomes "trapped" in fat stores.
Decreased exposure to sunlight.  Morbidly obese patients may tend to spend more time indoors and often wear clothing that limits exposure of skin.
These factors are in addition to the general risks of low dietary intake, use of sunscreen, dark skin, and geography.
Another question that arises is "what is the impact of vitamin D deficiency?"  The best recognized effect of low vitamin D is on bone health.  However, in recent years, research has revealed that this nutrient has other important roles in human health including immune function, fetal and placental development, DNA transcription, pituitary function, and possibly heart health. This research supports other studies that have indicated that D plays a role in the regulation of insulin and blood sugar.

The final question, of course, is "should this deficiency be treated pre-operatively and (if yes) how?"  Clearly, with the many critical roles that vitamin D plays in health, this is worthy of consideration.  If we can improve not only nutritional status, but perhaps also insulin sensitivity and cardiovascular health in patients preparing for surgery, this could potentially be a positive thing for post-operative health.

Overall, vitamin D is an important nutrient, and you will continute to hear more about it.  This week's New England Journal of Medicine (July 19, 2007) has a wonderful article calling for an increase in the RDA for vitamin D.  Author Michael Holick, MD, PhD notes in his conclusion both that undiagnosed vitamin D deficiency is common in the US and that, due to the risk of sunburn and skin cancer from UV exposure, "the use of supplements are needed to fulfill the body's vitamin D requirement."  (Holick, MF. N Engl J Med. 2007; 357:266-81.)  If you have access to NEJM, this article also offers an outstanding review of human vitamin D nutrition, metaboliosm and deficiency.


Looking for support during your weight loss journey?  Click Here.

It's Vacation Time Again ~~~ Be Prepared

Exotic tropical island vacations, luxury and adventure cruises, romantic   getaways, honeymoon packages, and tours? You need a vacation! Possibly the perfect trip?

Well this can be a dangerous time for detouring from your new weight loss lifestyle.

We all know that exercise and a balanced nutritious diet is necessary for good health, but it's easy to overlook this when the stresses and complications of traveling force us to make food compromises and neglect our exercise routines. From grabbing a few candy bars in an airport gift shop to hitting a fast food joint en route to a tourist location, many of us let our new lifestyles slip when we are away from home. With a little planning and determination, however, it is possible to eat smart even when we're not totally sure where or what our next meal will be.

Here are some great hints and tips for staying focused while you travel

Read More...

Looking for extra support?

Good for you, Valerie Bertinelli!

I had to make sure and give kudos to Valerie Bertinelli after she admitted to the world that she is a Food Addict!

After many interviews and her new commercial for Jenny Craig, she is on her way towards a more positive and healthy lifestyle.

Unfortunately, many people do not come to terms with the fact that, like an alcoholic or drug addict, food addiction is a compulsive use of substances or engagement in behaviors despite clear evidence to the user of consequent morbidity and/or other harmful effects.

When a person begins his/her journey admitting their addiction, they give themselves a chance to begin with a realistic view of the challenges ahead.  And as a result, can prepare more effectively and authentically.

Life Coaching enables a client to explore and dig deeper - pursuing ways to work toward overcoming such challenges.

Seven Diet Sins

The most common nutrition mistakes -- and how to avoid them.

You read all the books; buy all the right vitamins; you know the buzzwords to look for on food labels. By all standards, you're certain your nutrition report card should be filled with straight A's.

But before you start pasting gold stars onto your refrigerator door, take heed: Nutrition experts say most of us think we are eating a lot better than we actually are.

To set the record straight, Heller and two colleagues from the American Dietetic Association gave us the dish on seven nutrition mistakes you probably don't know you're making -- along with sure-fire ways to avoid them.

Mistake No. 1: Assuming your choices are better than they actually are.

From fruit juices to canned vegetable soup, breakfast muffins to seven-grain bread, it's easier to think your food choices are healthier than they really are, experts tell WebMD.

"If a label says 'Seven-Grain Bread,' it sounds pretty healthy, right? But unless that label also says 'whole grains' it's not necessarily going to be the healthiest bread choice you could make," Heller says.

Likewise, she says many folks think that eating a can of vegetable soup is as nutritious as downing a plateful of veggies -- not realizing how few vegetables are inside, and how much of the nutrients are lost in processing.

Another common mistake: Substituting fruit juices for whole fruits.

"Are fruit juices healthier than soda? Yes. But they are also concentrated sources of sugar that don't give you anywhere near the same level of nutrients you get from whole fruits," says Bonnie Taub-Dix, MA, RD. What's more, says Taub-Dix, if you're trying to lose weight, you won't get the same sense of fullness from a glass of juice that you will from a piece of fruit.

"Instead, you'll just take in a whole lot of calories -- and still feel hungry," Taub-Dix says.

The solution: Whenever possible, eat whole, fresh, and unprocessed foods. Even when you eat them in smaller amounts, you're likely to get a well-rounded group of nutrients. When buying packaged foods, put in at least as much time into reading labels and selecting products as you do when choosing a shower gel or shampoo.

"Don't just assume a product is healthy -- even if it's in the health food section of the supermarket," says Heller. "You've got to read the labels."

Mistake No. 2: Being confused about carbs.

A national fascination with low-carb diets has many Americans eliminating carbohydrates from their eating plans in record "grams." But before you reconstruct your personal nutrition pyramid, there's something you should know.

"There are carbs that are very, very good, and some that are less good, but your brain and body must have some carbohydrates every day," says Heller.

Moreover, because complex carbohydrates (those rich in whole grains and fiber) keep you feeling full longer, they also help you to eat less -- and lose more!

But eliminating this important food group isn't our only carb-related mistake. According to dietitian Rachel Brandeis, MS, RD, just as troublesome is the belief that all no-carb or low-carb foods are healthy, or that you can eat them in any amount.

"Much like the low-fat diet craze, where everyone thought that if a meal had no fat, it had no calories, similarly people have come to believe that if it has low carbs you can eat as much as you want and not gain weight," says Brandeis. "And that is simply not true." Eat enough of anything, she says, and you'll gain weight.

The solution: Experts say you should never cut any food group out of your diet -- including carbohydrates. Equally important, says Heller, is to learn which carbohydrates give you the biggest bang for your nutritional buck.

"It's a lot harder to run amuck when you are including carbohydrates like fresh fruits and vegetables and whole grains in your diet," says Heller.

Mistake No. 3: Eating too much.

Whether you're filling your plate with low-fat, low-carb, or even healthy, nutritionally balanced foods, overestimating how much food your body needs is among the most common mistakes, experts say.

"Many people believe they should feel not just satisfied after a meal, but stuffed," says Heller. "I think many of us have lost touch with the sensation of having had enough food."

Adds Taub-Dix: "People also tend to believe that they can eat larger portions if all the food on their plate meets the guidelines of their current diet -- such as low-carb or low-fat -- and that, of course, is also not true."

The solution: Remain conscious of portion sizes. Weigh and measure standard portions, at least at first, so you'll know what the amounts should look like. And, says Brandeis, "never use restaurant portions as your guide -- they super-size everything."

Mistake No. 4: Not eating enough -- or often enough.

While overeating and undereating may seem like contradictory nutrition mistakes, they are related.

"If you don't eat at regular intervals throughout the day, you risk disrupting your blood sugar and insulin levels, which in the end can promote fat storage and lower your metabolism -- both of which lead to weight gain," Brandeis says.

The solution: Eat something every four hours and never let yourself "starve" from one meal to the next, Brandeis says.

Mistake No. 5: Taking too many supplements.

"People tend to forget that a vitamin pill is a supplement -- it's meant to complement your diet, not act as a stand-in for the foods you don't eat," says Heller. What's more, she says, taking too many vitamins can end up sabotaging your good health.

"Every vitamin and mineral and phytochemical in our body works in concert with one another, and it's easy to knock that balance off if you are taking concentrated doses of single nutrients, or even groups of nutrients," says Heller.

Bradeis cautions that any diet plan that claims you must take a high-potency supplement to meet your nutritional needs should send up a red flag.

"It means that eating plan is not healthy," says Brandeis, "and it also means you are going to miss out on the synergistic health effects that can only come from whole foods -- including not only helping you to feel fuller longer, but also preventing cellular breakdowns important to preventing disease."

The solution: Both experts recommend taking no more than one all-purpose multivitamin daily. Don't supplement your diet with individual nutrients without the guidance of your doctor, nutritionist, or other health expert. Keep in mind that the sales clerk in the health food store is usually not a health expert.

Mistake No. 6: Excluding exercise.

While most folks believe nutrition is all about food, Brandeis says it's also about how your body uses food -- and that's where regular exercise comes in.

"Without adequate exercise, you cannot maintain a high enough metabolic rate to burn your food efficiently," says Brandeis. "A pill can't do that for you; foods alone can't do that for you. Exercise is the only way to achieve it."

The solution: Make exercise a regular part of your life. And don't get hung up if you can't do it at the same time every day. If you miss your routine in the morning, don't wait until the next day and try to do twice as much. Instead, try to fit in some exercise -- even if it's just a little bit -- every day, says Taub-Dix.

Mistake No. 7: Believing everything you read about nutrition and weight loss.

"Just because someone writes a diet book or a nutrition guide does not mean they are an expert," cautions Brandeis.

If you're turning to a book for guidance, she says, "look to the author's credentials and ask yourself: Is this person a dietician; do they have an advanced degree in nutrition? Or are you buying this book because it's written by a celebrity who you think looks good?"

Even if an "expert" is behind your nutrition or diet plan, Brandeis says, it's important to make sure the plan is based on solid research.

"Has the plan been tried on 20 people or 200 people? Have the results been published in a peer-reviewed medical journal -- or is it based solely on anecdotal reports? These are things that I fear many people don't pay attention to before paying attention to what is being said -- and that is a huge mistake," says Brandeis.

Perhaps even more important: Experts say there is no one diet or nutrition plan that is right for every person.

Brandeis tells WebMD that dieters need to stop blaming themselves when a plan doesn't work for them. It's not them, she says. It may not even be the plan. "It's just not the correct match," she says.

The solution: Before following a particular diet or nutrition plan, check the credentials of the author or creator. Look for plans that are backed up by published medical data, and supported by the opinions of many experts in the field.

By Colette  Bouchez
WebMD Weight Loss Clinic

SOURCES: Samantha Heller, MS, RD, dietician and nutritionist, New York University Medical Center, New York City. Bonnie Taub-Dix, MA, RD, CDN, director, medical nutrition therapist, BTD Nutrition, New York City; spokeswoman, American Dietetic Association. Rachel Brandeis, MS, RD, spokeswoman, American Dietetic Association, Atlanta.

Article - Firefighter Workout

Reduce Your Risk
Enjoy a long, healthy career and beyond!
by Michael Stefano

From the most seasoned veteran, to the wet-behind-the-ears probie, ALL firefighters need to be fit. But just like the rest of America, we succumb to the daily temptation of overeating and under exercising.

The process doesn't happen overnight, but if you put on five pounds a year for five or ten years, you're left with 25 to 50 pounds of excess body fat to lug around.

Combine this with your already heavy load of fifty pounds of firefighting gear, not to mention the extremes of temperature and oxygen deficient environment you're forced to operate in. You can easily see how you're creating a situation which might go beyond that which you can safely handle, increasing your risk of injury, or even worse, a possible cardiovascular incident.

So how do we as firefighters, who must be fit and strong, rise to this challenge? Below you'll find a list of 10 steps you can take to forestall this process and keep you in great shape for your entire career and beyond.

1. Exercise 3 to 5 times weekly for about 30 minutes.
There's no skipping step one. Put together a program that combines some cardio, strength, and flexibility training for optimum results.

2. Take up a sport or hobby.
Play golf, join a softball league, go bowling. Pick something you enjoy, and like Nike says, just do it.

3. Leave the car at home.
Whenever you can, walk to the stores, to work, taking the kids to school. The increased calories you burn every day will go a long way to keeping you lean.

4. Take the stairs.
Forget about elevators and escalators wherever and whenever you can. In addition to being a great calorie burner, stair climbing is a good way to tone the entire lower body.

5. Mow the lawn, shovel the snow, vacuum the house.
In other words, all those house-hold chores your mom was always trying to get you to do turn out to be quite the calorie burners. Mowing the lawn alone uses up a whopping 400 calories an hour.

6. Push away the plate when you're full.
Don't ever eat to just clean your plate. If you listen to your body, it will often tell you just how much food it needs. Slow down and pay attention.

7. Reduce intake of high-cal beverages, replace with water.
Drinking lots of soda, milk, and juices really pack on the calories. As firefighters we need to stay hydrated, and the best way to do that is to drink at least eight, 8 oz. glasses of water every day.

8. Cut back on butter, margarine, mayonnaise, and the like.
There's a lot of hidden calories in here. Replace with jellies, mustard, ketchup, and low-fat dressings.

9. Stay away from fried foods.
Americans are obsessed with everything fried. Grill the chicken, bake the potato, and poach the eggs, you�ll eliminate a lot of unnecessary calories.

10. As the saying goes, �Everything in moderation.�
You can still enjoy most of what you love to eat, just be conscious of serving sizes, and limit yourself when it comes to high-calorie treats.

If you follow the above ten steps you'll be well on your way to a long healthy career, and still fit into the dress uniform you wore at your probie-school graduation.

Increase In Bariatric Surgeries

Weight Loss Surgery Soars in U.S.

More than 9 Times as Many Went Under Knife to Lose Weight in 2004 vs. 1998

Weight loss surgery is soaring in the U.S., especially among baby boomers and women, a government report shows.

Weight loss, or bariatric, surgery is for morbidly obese people and those who are obese with serious medical conditions related to their weight. Perhaps the best known type of this surgery is gastric bypass surgery.

The new report shows bariatric surgery was nine times more common in 2004 than in 1998 in the U.S.

In 1998, 13,386 bariatric surgeries were performed on people of all ages. That figure rose to 121,055 in 2004.

Most of those operations were gastric bypass surgeries, according to the report by the Agency for Healthcare Research and Quality (AHRQ).

Boomers Lead Trend

The fastest growth in bariatric surgery was among people aged 55-64, but younger adults and teens also became more likely to opt for it.

"This report shows that more Americans are turning to obesity surgery and that an increasing number of younger people are undergoing these procedures," says AHRQ Director Carolyn Clancy in an AHRQ news release.

"As the rate of obesity continues to climb, the health care system needs to be prepared for continued escalation in the rate of this surgery and its potential complications," Clancy says.

Bariatric surgery was 20 times more common among people aged 55-64 in 2004 than six years earlier (772 surgeries in 1998; about 15,800 in 2004).

People 45-54 had more than a tenfold increase in bariatric surgeries, rising from 3,320 in 1998 to about 35,900 in 2004.

Younger Adults Getting Weight Loss Surgery

Meanwhile, weight loss surgery grew sixfold in adults 18-44 during the years studied.

In 2004, more than 36,700 of those 35-44 got bariatric surgery, as did more than 30,400 adults 18 to 34.

Teens and older adults are also being caught up in the trend.

In 1998, there were too few bariatric surgery patients in these two age groups to count, says the AHRQ.

In 2004, 349 teens aged 12-17 and more than 1,400 adults 65 and older got bariatric surgery.

Men, Women Getting Weight Loss Surgery

Bariatric surgery increased for both sexes but was more common among women. Women accounted for about eight in 10 bariatric surgery patients in 2004, the study shows.

The number of bariatric surgeries performed on men rose more than eight times higher during the years studied, from 2,527 in 1998 to nearly 21,000 in 2004.

Bariatric surgeries performed on women increased more than nine times, from nearly 10,860 in 1998 to about 99,300 in 2004.

Bariatric surgery can have complications, but the report shows a drop in the hospital inpatient death rate.

In 2004, 230 patients died in hospital stays in which bariatric surgery was performed, down nearly 80% from 1998, according to the report.

If you're considering weight loss surgery, ask your doctor about the risks, benefits, and a long-term healthy lifestyle plan to keep the pounds off.

SOURCES: Zhao, Y. Healthcare Cost and Utilization Project Statistical Brief #23, Agency for Healthcare Research and Quality, January 2007.

By Miranda Hitti

Reviewed By Louise Chang, MD
WebMD Medical News

National Body Challenge - F R E E Membership

National Body Challenge - F R E E Membership

Haven’t registered for the Challenge yet? There is no better time to join the Discovery Health’s National Body Challenge. It’s a FREE, eight-week, comprehensive fitness and weight-loss challenge that provides the tools and inspiration, online and on television, to get in shape, shed extra pounds and adopt a healthier lifestyle.

Since you participated in a previous year, we encourage you to register for this year’s National Body Challenge. It couldn’t be easier to get started on discovering a thinner, fitter, healthier you!

Once you register, you can take advantage of these FREE benefits:

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Cookbooks for HEALTH!

Here is an article that gives you some terrific suggestions for HEALTHY COOKBOOKS:

Top 10 Healthy Cookbooks: A Dietitian's Picks

A healthy cookbook is a gift that keeps giving all year long.

By Kathleen Zelman, MPH, RD/LD
WebMD Weight Loss Clinic

Looking for a gift that will help bring good health to friends and family all year long? A cookbook that inspires cooks to whip up healthy and delicious cuisine is the perfect gift for those you love this holiday season.

Choosing the right healthy cookbook can be a daunting task, with thousands of titles to choose from. To help you narrow the field, whether you're looking for a cookbook for yourself or loved ones on your gift list, I offer up 10 of my own favorites (below).

When I choose a cookbook, I look for those that feature lots of photos, easy-to-follow recipes that look and sound delectable, nutrition information on all recipes, wholesome ingredients, and a focus on cutting fat, sugar, and calories. My goal is to find recipes that taste fantastic and leave my family and friends amazed at how delicious healthy cuisine can be.

This list is by no means inclusive of all the wonderful cookbooks that give the gift of good health. So peruse the aisles and look for cookbooks that match your interests (or those of someone on your holiday gift list) and that make you want to go straight home and whip up a recipe.

1. Healthy Beef Cookbook by Chef Richard Chamberlain and Betsy Hornick

This cookbook features casual to elegant appetizing recipes using lean cuts of beef in proper portions (no steak-house-sized cuts here). Some of its strong points: simple, straightforward instructions; dishes that use wholesome, readily available ingredients; and cook's tips that provide user-friendly guidance to both novice and experienced cooks.

2. Sonoma Diet Cookbook by Connie Guttersen, PhD, RD

Guttersen is a registered dietitian and chef who teaches at the Culinary Institute of America. Her recipes are perfect for anyone who wants to learn to be more creative and to experiment with different foods. Often employing zesty Mediterranean, Asian, or Latin flavors, Gutterson uses spices, herbs, and cooking techniques to enhance flavor without extra calories. Extras include recipes from Sonoma chefs, as well as holiday and gourmet recipes for entertaining.

3. The New Holly Clegg Trim and Terrific Cookbook by Holly Clegg

Clegg is committed to developing healthy, user-friendly recipes that can be prepared in 30 minutes. Her Trim and Terrific series features favorite and classic recipes prepared with a healthier twist. She includes answers to frequently asked questions, a dictionary of terms, menus, quick tips, food facts, diabetic exchanges, and symbols to designate vegetarian and freezer-friendly recipes. This book is for the everyday cook who is looking to serve the family or entertain friends with healthy, yet easy, cuisine.

4. Fit Food – Eating Well for Life by Ellen Haas

Haas, founder of the web site foodfit.com, is devoted to promoting healthy eating, healthy cooking, and an active lifestyle. This cookbook features simple-to-make recipes from the web site, with an emphasis on 21 "fit foods." Chefs across the country have contributed mouth-watering recipes. This cookbook makes it easy to discover the joy of healthy eating -- and you won't even need your glasses with the large print.

5. Healthy Homestyle Cooking by Evelyn Tribole, MS, RD

This cookbook has been on my shelf for years, along with the companion Healthy Homestyle Desserts. Tribole learned the secrets of making over recipes as the Recipe Makeover columnist for Shape magazine. Here, she shares her expertise with over 200 tasty recipes for family favorites.

6. South Beach Diet Cookbook by Arthur Agatson, MD

Agatson has helped so many people lose weight with his South Beach Diet. And it's hard to believe you're on a diet when you sample the cuisine from this book, including yummy desserts as well as recipes from leading chefs in Miami. Beautiful photographs, shopping lists, and a guide to a well-stocked pantry are just a few of the extras found in the cookbook. The recipes are easy to prepare, with a limited number of ingredients.

7. American Dietetic Association Cooking Healthy Across America, edited by Kristine Napier

This is the perfect gift for anyone who wants to master creative cuisine from all corners of America. Professional dietitians and culinary experts share their love of food with this collection of regional recipes along with helpful tips. The recipes are also easy to prepare.

8. 5 a Day: The Better Health Cookbook by Elizabeth Pivonka and Barbara Berry

For anyone looking for creative ways to work more fruits and vegetables into their menus, this cookbook offers hundreds of appetizing options. Some of the extras include tips on how to store produce, microwaving, simple ways to add fruits and vegetables into meals, getting kids to like vegetables, and a week's worth of menus.

9. The Complete Cooking Light Cookbook

My copy dates back a few years but continues to be a dog-eared favorite. This cookbook (one of many fine ones from Cooking Light) features step-by-step guides, menus, splurge-worthy ingredients, top 10 things you didn't know, and essential kitchen tips and tools.

10. The Phytopia Cookbook by Barbara Gollman and Kim Pierce

What I love about this cookbook is how the authors have made healthy eating so colorful and adventurous. It's not necessarily a vegetarian cookbook, but close. It contains seafood and chicken dishes but the majority of recipes feature the "phytochemicals" found in fruits, vegetables and whole grains.

Kathleen Zelman, MPH, RD, is director of nutrition for WebMD and the WebMD Weight Loss Clinic. Her opinions and conclusions are her own.

Published December 7, 2006.

Holiday Message - Celebrate Inner Christmas

I was told about this wonderful gift for the season.  It is a powerful message from Lynn Jericho - she has worked hard and relentlessly to know herself, to heal the wounds of a very dramatic childhood, and to claim her own freedom and destiny.

Click HERE to see her Inner Christmas Movie.

Help Bring Physical Education Back Into Public Schools

From California to Iowa, from Colorado to Massachusetts, cash-strapped schools are gutting their phys-ed programs, letting go of teachers, reducing the minutes of instruction or, in some cases, eliminating physical education altogether.

According to FOX News, there "Schools point the finger at the Bush administration's No Child Left Behind Act, which mandates that schools meet strict testing requirement in core subjects like English and math. The resources required to meet those standards, administrators say, leave little left over for non-core programs. But with the cuts in physical education coming at a time when childhood obesity rates are alarmingly high, health advocates fear that ultimately, children's health will be left behind.

I happened to be watching David Letterman tonight and it featured a long time absent guest, Richard Simmons. Thinking that the whole guest appearance would be one joke after another, Richard was asked about what he was involved in these days.  I was surprised to learn that he is very concerned with the absence of Physical Education in public schools while the Surgeon General warns of the epic proportions of the Obesity Crisis in America.

What can you do to help Richard enable America's children to grow healthier?

He has a survey he is compiling to compile national obesity statistics and information.  Once he receives this information, he will take it to Washington to share with the only people who can make the necessary changes to save America's children from the dangers of obesity: the men and women in our government.

Please take a few minutes and fill out this needed survey by CLICKING HERE

Thank you.

Nightmare Nutrition ~ Are you part of the epidemic?

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10 Foods that Are Health Horrors

Dietitians name their top nutritional nightmares.

By Kathleen Zelman, MPH, RD/LD
WebMD Weight Loss Clinic
Original article:
http://aolsvc.health.webmd.aol.com/content/Article/129/117303.htm

Some foods are so bad for you, they qualify as a nutritionist's nightmare.

WebMD asked several registered dietitians and other food experts to nominate their favorite "food horrors". Their submissions ranged from empty-calorie foods masquerading as nutritious, to outlandish concoctions that tip the scales with obscene amounts of fat and calories. Have any of them ever lurked around your plate?

1. Frightful Fried Foods

From a nutritional standpoint, some of the scariest foods are the deep-fat fried concoctions you can find at carnivals and state fairs.

Americans have tossed everything from turkeys to Twinkies in the fryer, but have you ever heard of deep-fried cola? Debuting at the Texas state fair -- and winning the creativity honor at the Big Tex Choice Awards contest -- was this deep-fried, Coca-Cola flavored batter, drizzled with cola fountain syrup, and topped with whipped cream, cinnamon sugar and a cherry.

2. Scary Steakhouse Specialty

Nutritional nightmares are readily available at many of your favorite neighborhood restaurants. Christine Palumbo, RD, nominated the deep-fried onion appetizer popular at some chain steakhouses.

One such appetizer, Outback Steakhouse's Bloomin' Onion, has more than 800 calories, 58 grams of fat and 22 grams of saturated fat, plus 1,520 milligrams of sodium. These numbers don't include the dipping sauce, which is also loaded with fat, calories, and sodium.

3. Monstrously Misleading

Marion Nestle, PhD, MPH, a New York University nutrition professor and author of What to Eat, takes issue with not-very-nutritious foods that are labeled or advertised with healthy-sounding terms. She nominates "kids' fruit snacks that have no fruit whatsoever and are basically candy in disguise" as one potentially misleading food.

4. Big, Bigger, Biggest Burgers

There appears to be no end to the amount of calories and fat you can fit onto a bun.

Hardee's has the Monster Thickburger, boasting 1,420 calories, 107 grams (g) of fat, 45 g of saturated fat, and 2,740 milligrams (mg) of sodium. Carl's Jr. takes it a step further with the Double Six Burger, featuring two burger patties and three slices of cheese -- weighing in at 1,520 calories, 111 g fat, 47 g saturated fat, and 2,760 mg sodium.

Burger King is not far behind with its BK Stacker, loaded with four burgers, four slices of cheese, and 8 strips of bacon, coming in at 1,000 calories, 30 g saturated fat, and 1,800 mg sodium.

And the list doesn't end at fast-food chains. Ever hear of the "Hamdog"? This culinary creation from the former Mulligan's Tavern near Atlanta starts with a hot dog padded with cheese and half pound of ground beef. That's dropped in the fryer, then loaded onto a hoagie roll and topped with chili, bacon, onions and a fried egg. Mulligan's was also famous as the home of the "Luther Burger," a giant bacon cheeseburger with a Krispy Kreme doughnut for a bun.

Someone call the food police!

Of course, "most people know when they order one of these that it is not good for them," says Jayne Hurley, RD, senior nutritionist for the watchdog group, Center for Science in the Public Interest.

If you are thinking of your health, try ordering a plain burger with sauce on the side, along with a side salad.

The bottom line is that we should eat no more than 20 grams of saturated fat per day. The U.S. Department of Agriculture's 2005 Dietary Guidelines recommend no more than 2,300 mg of sodium per day (equal to about 1 teaspoon). If you're salt-sensitive (that is, if your blood pressure is highly affected by salt), the number drops to 1,500 mg.

5. Appalling Appetizers

Dietitian Cynthia Sass, RD, nominated TGI Friday's "sizzling triple meat fundido -- a combination of cheese, pepperoni, bacon, and sausage served with breadsticks." While nutritional information for this appetizer was not available on the restaurant's web site, the fat-laden ingredients ensure that the fundido is a nutritional no-no.

6. Calorie-Laden Cakes

As if cheesecake were not high enough in fat and calories, the Cheesecake Factory adds chocolate candy, cookies, mousse, ganache, flourless chocolate cake crust, and other equally caloric extras to the rich dessert, says Jayne Hurley, RD. Even if you're just ordering a plain slice, cheesecake will set you back 630 calories.

Looking for a little nosh with your coffee? Starbucks Old Fashioned Crumb cake looks innocent enough, but that little square packs 670 calories.

7. Diet-Demolishing Drinks

The real problem with high-calorie drinks is that they go down easily, and don't tend to fill you up.

"Coffee drinks and smoothies don't set off bells and whistles to alert you to the calorie load," says Hurley. "Starbucks' white chocolate mocha is a Quarter-Pounder in a cup; any Frappuccino Blended Crème has 490-580 calories; and a venti Java Chip Frappuccino has the equivalent of 11 creamers and 20 packets of sugar.

To reduce the calories in your favorite coffee drink, order a small size, make it "skinny" (with low fat milk), and skip the whipped cream.

8. Mammoth Mall Munchies

Most people know when they order a gigantic burger that it is not good for them. But what really scares Hurley are the not-so-obviously fattening foods that people snack on at the mall.

"The highly aromatic cinnamon used in a Cinnabon (810 calories) or the smell of Mrs. Field's milk chocolate macadamia cookie (320 calories) tempts mall goers into thinking nothing of eating a snack that has half a day's calories or fat," she says.

Bring along a 100-calorie pack of crackers, some trail mix, or raw veggies to help you resist the tantalizing aromas of such high-calorie mall treats.

9. Dining-Out Diet Disasters

"Fifteen years ago, when I first started evaluating restaurant food, I was blown away by the 1,500 calories in a serving of Fettuccine Alfredo, but the trend has gotten worse, not better," says Hurley.

Fried macaroni and cheese and cheese fries were other nominees in the category of frightening foods found on restaurant menus.

10. Stupendous Servings

It's not just fast-food meals that have been super-sized in the last couple of decades.

"Muffins, bagels, salads, sandwiches, pasta servings -- almost everything is much larger today than it used to be or needs to be," says Hurley. "You can expect most restaurant appetizers, entrees, and desserts to each weigh in around 1,000 calories."

Here's a sure-fire way to start your day off on the wrong dietary foot: the enormous omelet sandwich at Burger King. This fork-free meal is loaded with two slices of cheese, three slices of bacon, two eggs, and a sausage patty on a giant bun, totaling 730 calories and 47 g fat.

Do Food Horrors Really Matter?

Yes, dietitians say, there are some truly frightening foods out there. But do they really matter to the average American's diet?

Michelle May, MD, author of Am I Hungry? What to Do When Diets Don't Work, thinks that once a person indulges in a decadent dessert or monster burger, it triggers the "'I've already blown my diet, so why bother?" mentality.

Beyond that, May believes, the real horror may be the American mind-set about food.

"We were raised to clean our plates so we could be rewarded with dessert, which further enhances our desire to eat sweets and eat meals without recognition of fullness," she says.

Further, consider that many of the most frighteningly fattening foods are sold in restaurants. Americans now spend 48% of their food dollars in restaurants, according to the USDA Economic Research Service. And the most popular restaurant food eaten by both men and women is the hamburger, according to the NPD Group, a market research firm.

Hurley thinks most people would think twice about ordering food and drinks that they realize are "hideously high in fat and calories." She'd like to see nutrition information about restaurant foods become more readily available, and believes this would encourage restaurateurs to offer more healthful options.

"Let's give consumers the choice and educate them with the nutritional information of restaurant foods at the point of purchase, not the web site," she recommends.

Published Oct. 27, 2006.

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SOURCES: U.S. Department of Agriculture (USDA): "Dietary Guidelines for Americans, 2005". Burger King web site. Carl's Jr. web site. TGI Friday's web site. Mrs. Fields web site. USDA: "Let's Eat Out: Americans Weigh Taste, Convenience", and "Nutrition (EIB-19), October 2006". Press release, NPD group, Sept. 5, 2006. Jayne Hurley, RD, senior nutritionist, Center for Science in the Public Interest. Cynthia Sass, RD, spokeswoman, American Dietetic Association. Marion Nestle, PhD, MPH, nutrition professor, New York University; author, What to Eat. Christine Palumbo, MBA, RD, food columnist, Allure magazine; nutrition consultant. Michelle May, MD, author, Am I Hungry? What to Do When Diets Don't Work.

Healthy Alternatives for Thanksgiving Leftovers

The Day After: Terrific Thanksgiving Leftovers
by Christine Leishman

After the Grand Feast, you may find your refrigerator full of all those foods turkey stock you love to eat - one day a year. What can you do with all that turkey, cranberry sauce, and sweet potato? Well, here are some ideas that will keep you eating healthy while using up all those delicious leftovers.

Soups

The first thing to do the day after Thanksgiving is make and freeze it in small containers to add to pasta, polenta, couscous, or use it to make a quick soup over the holidays.
Add the leftover gravy to a small pot of stock for a delicious soup base. Add chopped turkey, the last of the green bean casserole, and some of those other cooked vegetables, and you've got soup for the whole family.

Sweet potatoes and winter squash make the ideal base for a velvety Gingered Sweet Potato Soup. Season with ginger or curry spices, add a little lowfat milk or yogurt, and garnish with chopped herbs. This soup really takes the autumn chill out of your bones in a wondrous way.

Salads

Toss chopped turkey with some rice (better yet wild rice!) and diced seasonal fruit: fuyu persimmon, Asian pear, crunchy apple, or add some dried fruit. Think color, texture, and flavor -- get creative. My Turkey and Wild Rice Salad incorporates a pomegranate vinaigrette but you could also replace some of the oil in your regular vinaigrette recipe with a little of that cranberry sauce you have on hand. (If you're leftover rice is really dried out, warm it in a saucepan with a splash of stock or water, drain and toss with the vinaigrette—the grains need to be "opened" so the dressing soaks in rather than just coating the rice.)

Starters and Snacks

Crostini make a special lunch or late afternoon pick-me-up. Finely chop those cooked green vegetables (small artichokes, spinach, chard, green beans), season with fresh herbs, salt, pepper, a drop of extra virgin olive oil, even a little lemon zest, and spoon onto a garlic crouton. If you need something a little more substantial spread a thin layer of goat cheese or hummus on a slice of toasted sourdough bread, top with the vegetable mixture, and supper is taken care of.

Entrees

• Spice up some turkey; wrap it in a whole-wheat tortilla along with some winter squash, cranberry sauce, and a handful of shredded lettuce or sprouts. Or try the recipe below for a burrito to make when you're not so "on the go." Or, try some Turkey Burritos.
• Scoop cooked sweet potatoes (or acorn squash) out of its skin; toss it with rice or stuffing, and season to taste. Spoon the filling firmly into the skin, heat through, and drizzle with gravy for a quick and easy entrée.
• Make Vegetable Griddlecakes. These are great with cranberry sauce, gravy, or both.
  Make an egg substitute omelette and fill it with what you've got -- and just a hint of Parmesan.
  For a surprisingly elegant meal turn your leftover stuffing into a Savory Bread Pudding. Add a simple tossed green salad and a glass of red wine and dinner is served
• Make a hungry-"person" stew. Wilt some onions, and garlic in a heavy-bottomed pot, add some cooked potatoes, turkey, the leftover gravy, and enough stock to make a sauce. Cook over a medium-low heat until all the flavors come together and the aroma fills your kitchen. Chop some cooked vegetables and throw them in for color—carrots, sweet potato, green beans, greens, or even frozen peas. Heat through and serve as is, or spoon into ovenproof crocks and top with some mashed potatoes for a turkey shepherd's pie.

Miscellaneous

One of my favorite things to do with leftover cranberry sauce is flavor vinegar. (I let it "cure" until Christmas and give it as gifts.) Add about 1/2-cup pureed cranberry sauce to the bottom of a sterilized glass bottle. Warm a liter of good quality red wine vinegar, pour it in over the cranberries, and set aside to cool. Be sure the bottle can be tightly sealed. For a slightly sweeter taste and a more festive looking bottle add some dried cranberries as well.

Chutney is easy to make from, and great to serve with, Thanksgiving leftovers. My Cranberry Chutney is a quick and easy chutney that is perfect at this time of year.

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Chris Leishman began her cooking career at Greens Restaurant, the renowned vegetarian restaurant in San Francisco. Her interest in health and nutrition eventually led her to UCSF Medical Center where she was the Recipe Development Coordinator for both the patient and retail foodservice. She led cooking classes for the Outpatient Weight Management group, the Heart Disease Reversal Program, and Millberry Student Program. Her work for Dr. Dean Ornish's Heart Disease Reversal Programled to the publication of her cookbook Recipes From the Heart.

How do you start your day when your goal and focus is on Weight Loss?

Plan Your Day to Lose Weight

Reviewed By Michael Smith, MD

By Jeanie Lerche Davis
WebMD Feature

You're running late, flying out the door. You might skip breakfast: the cereal box is empty, and the milk's gone sour. Forget taking lunch: there's peanut butter in the jar, but you are out of bread. Exercise before work? You've got to be kidding. It's a typical hectic morning, at the beginning of a typical jam-packed day. What happened to those resolutions to exercise more, eat healthier, lose weight? It's easy for them to get lost in the daily shuffle.

In a perfect world, we could accomplish all this by the time our busy day starts:

- Jump out of bed by 6:30 (or earlier).

- Get a good chunk of exercise, 20 minutes or more.

- Eat a satisfying but healthy breakfast: fresh fruit, high-fiber cereal, low-fat milk.

- Brown-bag a wholesome lunch: more fresh fruit, low-fat yogurt, whole-wheat bread, homemade vegetable soup (maybe that you prepared last night).

It's true -- with a little planning, this could be your reality. Your morning rush would go more smoothly, and your weight loss efforts would stay on track. You bounce out of bed, knowing what your next move is - all day, all week, all year.

"If you leave exercise and healthy eating to chance, it's not going to happen," says Milton Stokes, RD, MPH, chief dietitian for St. Barnabas Hospital in New York City. "You're responsible for you. Use your personal digital assistant to set your day - gym time, dinner. Make these things pre-meditated - so it's not like a surprise, you've got an extra hour, should you go to the gym or watch TV. If you don't plan it, you won't do it."

Planning for Weight Loss

Planning helps you build new habits, says Barbara J. Rolls, PhD, the Guthrie Chair in Nutrition at Pennsylvania State University in Pittsburgh and author of The Volumetrics Weight Control Plan. "Without planning, you're always going to be struggling - trying to figure out how to eat what you should. You'll end up making yourself eat things you don't want to eat. Eating will always feel like work."

Indeed, planning involves discipline - and that is a key trait that is evident among the "successful losers" who belong to The National Weight Control Registry. They have maintained a 30-pound weight loss for at least a year - and many have lost much more, and kept it off for much longer.

"It is very difficult to lose weight and keep it off - and people who succeed must have discipline," says James O. Hill, PhD, the Registry's co-founder and director of the Center for Human Nutrition at the University of Colorado Health Sciences Center. "People who are most successful plan their day to ensure that they stick to their eating plan and get regular physical activity. It takes effort to be successful in long-term weight management."

Goal No. 1: Plan Your Daily Food

First, take note of every bite of food you have during the day. Don't forget that run through the supermarket - all those tasty samples you couldn't pass up. "A food journal is the single best thing you can do," says Gary Foster, PhD, clinical director of the weight and eating disorders program at the University of Pennsylvania School of Medicine. "You become more conscious of what you're doing. It helps you monitor yourself, and make corrections in mid-course."

Dietitians call it a food journal. But really, it's research for your plan of action, he explains. You'll see where you need improvement. "Plans work better than platitudes," Foster tells WebMD. "Instead of 'I'll exercise more,' make it 'I'll walk tomorrow morning at 7 a.m.'"

Keep it simple. Journals don't have to be labor-intensive, he says. Focus on your high-risk time slots when you're most likely to get off course. Example: You know you eat junk at night, or that you snack after 3 p.m., or between lunch and dinner. Just keep notes during that time period. You'll quickly see problem habits: banana split vs. banana, the whole container of nuts vs. a handful.

Set specific goals. You can't just tell yourself to eat less junk food after 8 p.m. Be specific - 'I'm going to substitute popcorn for potato chips.' That way you know exactly what to do. There's no question.

Use weekends wisely. "When things are a little quieter on weekends, you can think about the upcoming week," says Stokes. "Decide what you're going to eat. Go to the market, so you're a little ahead of the game. You can even prepare food on the weekend and freeze it, then pull it out during the week."

Consider your options. Keep lists of healthy foods and meals you love, and plan accordingly, adds Elisabetta Politi, RD, MPH, nutrition manager at the Duke Diet & Fitness Center at Duke University Medical School. "I advise people to think of five different breakfast, lunch, and dinner options. Then you'll have some freedom - you can choose from your favorites. But your eating will be more structured. That's what's important."

Shop wisely. A well-stocked fridge and pantry can make it easier to grab a healthy snack or prepare delicious meals that are also good for you. Keep basics like these on hand: low-fat milk and yogurt, eggs, peanut butter, a variety of fresh fruits (include berries and grapes) and vegetables (include carrots and celery), soybeans, garlic, whole grain pasta/bread, fish, and high-fiber cereal.

Plan healthy treats. Low-fat cheese or yogurt, hummus with veggies, and fresh fruit are great choices. Keep them at home; take them to the office. That will help you eat the right foods when you're starving - especially in the late afternoon, during drive time -- and when you finally get home at night.

Do it yourself. These are great prepare-ahead healthy meals that will keep you feeling full and help you control your weight:

• Make a dried-fruit-and-nut mix for emergency snacking. (Be wary of granola, since it typically has lots of sugar, says Stokes.) Pack small amounts in a little plastic bag - great for the car or office.
• Cook a big pot of homemade vegetable soup, which can be frozen for several lunches or dinners.
• Try smoothies - blend low-fat yogurt and fruit - for a grab-and-go meal.
• Mix up big salads or a pasta primavera with lots of veggies and whole-wheat pasta. Prepare large quantities so you can have a moderate-sized helping for dinner and then have leftovers for lunch the next day.

Buy healthy frozen entres. "These have really improved," says Rolls. "They have more whole grains in them now, and they seem to be getting tastier. If I'm traveling and can't get to the grocery store, I make sure I have frozen entrees on hand."

Don't limit yourself. It's OK to eat breakfast food for snacks, lunch, or dinner. "You can eat a hard-boiled egg or cereal any time, not just breakfast," Stokes advises.

Goal No. 2: Plan Your Exercise

First, talk to your doctor - especially if you are overweight or are at high risk for heart disease, advises Thompson. Your doctor may suggest that you ask a fitness trainer to develop a workout plan that best suits your needs.

Analyze your morning schedule. "You'll find there's a lot of free time there," says Gerald Endress, ACSM, fitness director at Duke Diet & Fitness Center at Duke University Medical Center. "People tell me it takes them two hours to get ready for work. It's not that they're prettying themselves up - they're basically just wasting time. But when they start exercising in the morning, they find they use their time better. One guy told me he got to work 20 minutes earlier on days he exercised. If you've got a structured period of activity, you know to keep things moving."

Set your program. Decide what works best for you, such as 8 a.m. on Monday, Wednesday, and Friday. "You don't let anything interfere with that," advises Thompson. "That's not to say once a month something comes up you can't exercise. That's OK. It's when you're making excuses three, four, five days in a row -- that's a problem. It's got to be the highest priority because it's your health."

Know your options. What kind of exercise - or physical activity - will get you out of bed in the morning? A yoga video, walking, a workout session at the YMCA? Figure out what will motivate you.

Tackle roadblocks. Is inertia a problem for you in the morning? "When the alarm clock sounds, it's easy to hit the snooze button," says Bryant. A workout buddy can provide motivation. "If you know someone is waiting for you, counting on you, you'll go. Once you go, you're happy you went. Once you get past that inertia, you're glad you did the workout."

Don't think of it as "early". It's a mindset issue, says Foster. Setting the alarm 30 minutes early should not be a negative in your day. Give it a positive spin. "Quit thinking of it as getting up early. Your day starts when the alarm goes off. That's how you should think of it."

Remind yourself. Put yellow sticky notes on the fridge or the computer - like "get off the bus four stops early - Mon., Wed., Fri."

Reward yourself. "Establish a goal for your workouts - daily, weekly, monthly goals," Bryant advises. "When you've done those workouts, accomplished those goals, pat yourself on the back." He suggests going out and buying a favorite DVD or CD, or even getting yourself that iPod you wanted! "Rewards help keep you motivated," says Foster.

"Planning helps you overcome the unpredictability of daily life," says Foster. "Having any plan, even if it's a bad or ineffective plan, increases your confidence in accomplishing the task at hand. Just the fact that you've thought it through means it will have some effect."

Published Nov. 29, 2005.

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SOURCES: Milton Stokes, RD, MPH, spokesman, American Dietetic Association; chief dietitian, St. Barnabas Hospital, New York City. Barbara J. Rolls, PhD, Guthrie Chair in Nutrition, Pennsylvania State University, Pittsburgh. James O. Hill, PhD, co-founder, National Weight Control Registry; director, Center for Human Nutrition, University of Colorado Health Sciences Center. Gary Foster, PhD, clinical director, weight and eating disorders program, University of Pennsylvania School of Medicine. Elisabetta Politi, RD, MPH, nutrition manager, Duke Diet & Fitness Center, Duke University Medical School. Gerald Endress, ACSM, fitness director, Duke Diet & Fitness Center, Duke University Medical Center. WebMD Feature: "Healthy Refrigerator." WebMD Feature: "5 Foods That Fight Hunger Pains."